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Sunday, September 29, 2024
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How to Build Your Mileage & Stay Injury Free

This is the time of year where many runners are in kicking into gear for spring and summer race season. But you simply can’t start back up with the mileage you left off with, well at least not without setting yourself up for injury. You need to start slow and gradually bump up your weekly mileage – this will give your body time to adapt to the new work load and it will help decrease your risk of injury. So how exactly should you increase your mileage?

First thing first, you need to establish a baseline. Whether you are a veteran racer or a newbie the best way to start is to establish your baseline mileage. This is the number of kilometers you feel comfortable running in a week; it shouldn’t be too hard or too easy. Once you establish your sweet spot of mileage, you want to start your training below this to build your foundation and get back into a routine. Lots of experts talk about the 10% weekly increase but that’s a gross generalization and doesn’t take into account different training phases, experience level or fitness level. For example, if you are new to running you won’t be increasing your mileage for the first 3-4 weeks, as this is a time for you to focus on creating a new habit and improving your consistency of running. If you are an experienced runner, just getting back into it after a winter hiatus, you can be more aggressive and increase your mileage at a rate of 15-20% until you reach your baseline mileage. However, once you surpass your baseline and begin running new longer distances it is recommended that you be more conservative, increasing your mileage just 5-10% every two weeks.

Repeat training week. Increasing your mileage actually isn’t something you need/should do every week. In fact it’s a good idea to repeat a training week every so often. This is practically true if you are a beginner, are prone to overuse injuries or are just someone who requires more recovery time. A repeat week allows your body to adjust to the increasing mileage, intensity and length of your runs once you have surpassed your baseline.

Recovery week. Periodization of your training should involve more than just increasing mileage every week and integrating a repeat week every once in a while. It should also account for a recovery week every 4-6 weeks. Unlike a repeat week, a recovery week actually calls for you to decrease your weekly mileage and intensity by 10-25%, depending on the intensity of your training, experience level and your susceptibility to injury. This gives your body a chance to recover and adapt – some of your greatest gains as a runner actually occur during these phases of lighter work. During a recovery week you may choose to drop a tempo run, a speed workout and/or exchange an intense gym workout for an at-home bodyweight workout. Keep in mind though, that a recovery week is only necessary when you are training above your baseline.

Increasing your mileage is necessary overtime whether you are a seasoned racer or are just taking up running to improve your health and fitness. Your body is amazing and will adapt to stresses and loads placed upon it so if you want to improve your PB or just lose a couple of pounds you must push your body past its natural threshold if you want to see results – that’s just the nature of the beast.

The Long Road to Boston

What makes the Boston Marathon worthy of all this effort? Why are so many people like me determined to run it, particularly when there are countless other races to be conquered, the paths to them much easier and shorter, in some cases as simple as a click of the mouse? There are marathons large and small, quaint and legendary, flat and hilly – enough experiences to challenge, inspire and fulfill a runner for a lifetime, without ever travelling to Hopkinton, passing through Ashland and Framingham, climbing Heartbreak Hill, chasing down the famous Citgo sign and crossing the fabled finish line on Boylston Street.

You could try the fabulous New York City Marathon, for example. No other race in the world gives you the experience of crossing the Verrazano Narrows Bridge, travelling the five boroughs with two million spectators cheering you on, hitting the wall of sound on First Avenue and crossing the finish line in Central Park. I’ve done it three times and I’d go back in a New York minute.

There are plenty of other particularly well-organized events. I’ve finished the Walt Disney World Marathon, which takes you through Epcot, the Magic Kingdom and other Florida theme parks, and the Marine Corps Marathon, a tour of all of Washington’s historic landmarks. Which organization – the U.S. Marines or Disney – has more control freaks who excel at logistics? It’s too close to call.

And I have dozens of other races on my wish list. I’d love to run scenic Big Sur, the regal London Marathon, the flat course in Berlin where world records are routinely set. There are events known for their energy and emotion, like the Rock ‘n’ Roll Marathon in San Diego, and picturesque settings like Honolulu. There are big races in Chicago and Philadelphia. There are well-regarded smaller marathons in Duluth and Pittsburgh.

If an urban race isn’t interesting enough for you, you can run a marathon on the Great Wall of China or the frozen rock of Antarctica. There are even longer events, like the 56-mile Comrades Marathon in South Africa, the oldest ultramarathon in the world, and multi-day races like the Yukon Arctic Ultra.

And yet for me and for millions of other runners, no other event measures up to Boston. Ask someone to name the most prestigious marathon in the world, look at any comparison of the top destination races, and it’s almost unanimous: Boston is at the top of the list.

What’s so special about Boston? For one thing, it’s the oldest marathon on the planet, launched in Victorian times, when McKinley was president, veterans of the U.S. Civil War still numbered in the tens of thousands and Thomas Edison had only recently founded his first electricity-generating station in New York City.

The Boston Marathon traces its roots back to the very earliest days of competitive long-distance running, almost thirty years before any other current marathon was created. It’s unlikely that anyone who ran Boston in 1897 was still alive when the first New York City Marathon was staged seventy-three years later.

In more than a century of Boston Marathons, naturally, there have been dozens of historic moments. Johnny Kelley’s heartbreak in 1936. Kathrine Switzer’s daring entry in 1967. The legendary “duel in the sun” in 1982. Rick and Dick Hoyt’s first of more than thirty races together in 1977. And, of course, the tragedy of the bombings on Boylston Street in 2013.

But there is more to Boston than just its vintage and its heritage. It is also exclusive. It is the race with a long lineup, not just a starting line but a guarded entrance. The gatekeeper is both fair and ruthless; only those who have earned their place are allowed to enter.

It is not about luck, apart from the benefit of good genes. A well-timed click in the first minute after registration opens will not get you to Hopkinton, nor will a providential entry in a lottery. You can enter through a very limited number of charity spots or travel packages, but the vast majority of participants receive a much-coveted invitation through the front door, making Boston the most elite, undemocratic and prized of all the marathons. By insisting on qualifying times, it is both cruel and inspiring, judgmental and alluring. Unlike any other race, a Boston entry is a validation of more than just a choice, but some combination of genetics and industry.

For a fortunate cohort of runners, Boston’s qualifying times are well within reach. Some people qualify in their very first marathon. I am both deeply envious of and profoundly sympathetic to them. To win the lottery the day after signing your first mortgage is a stroke of good fortune that makes life instantly easier. No one would turn down the freedom. But those lucky souls are denied the value and satisfaction of a lifetime of working hard toward an ambitious goal.

For only the fastest runners is qualifying a routine accomplishment. To the rest, Boston remains a dream, resting tantalizingly on the spectrum somewhere between possible and impossible. Like many things in life that are just out of reach, it becomes an obsession. It’s the oasis on the desert horizon, the chocolate éclair in the shop window.

Few runners think of qualifying in their first marathon. Typically, the only goal in a maiden voyage is to get to the finish line and find out if you have what it takes to cover the distance, regardless of how long it lasts. But after that, at some point early or late in a marathoner’s career, a measurement is taken: how far am I from getting into Boston? How much older and how much faster must I become? What will it take to get there? You might try to put it out of your mind until you are of the right combination of age and speed to have a reasonable shot. But it doesn’t help that you talk to dozens of people who have run Boston and rave about it. Sometimes they are wearing a brightly colored Boston Marathon jacket when they do so.

And the more you hang around other runners, the more you get asked, “Have you run Boston?” and you have to explain that no, you haven’t qualified yet, not even after six marathons, or a dozen, or more.

For many runners, then, it becomes an itch that must someday be scratched. You must attempt it, as the explorer George Mallory once said of climbing Mount Everest, because it is there. And so it becomes a question of when and how, not if. You cannot be satisfied until you’ve earned your place in Hopkinton and run to that famous finish line in Copley Square.

iRun Radio

iRun Radio

 

Toronto broadcaster and marathoner, Irene Franklin, shares her love of long runs and destination races which she says she finds it invigorating and even soothing. Then, coach Greg McMillan shares the pure joy of seeing other runners achieve their goal. Plus, Running Room is celebrating its 35th anniversary and  founder John Stanton talks with Mark about this major milestone.

The Best Quinoa Salad You’ve Ever Made

A colourful, plant-powered, nutrient-dense and complete protein quinoa salad that’s easy to make and delicious to enjoy for either lunch or dinner!

By: Pamela Santaluce

INGREDIENTS

4-6 servings quinoa

2 cups organic spinach, chopped

red cabbage

1/3 up chopped red or green onion

2-3 carrots

2 tbs chia-seeds

2 tbs sesame seeds

Dressing:

1/3 cup of apple-cider vinegar

½ cup olive oil

sea salt + pepper to taste

2 tbs honey mustard or 1 honey and 1 regular mustard

DIRECTIONS

ONE: Cook quinoa in salted water and set aside to cool.

TWO: Chop spinach, red cabbage and onion. Grate carrots.

THREE: In a separate bowl, mix ACV, olive oil, salt/pepper to taste and honey-mustard.

FOUR: Place quinoa at the bottom of your serving platter, layer chopped veggies over top. Pour dressing all over (adding extra olive oil if you prefer) and sprinkle a handful of chia and sesame seeds to complete.

Pamela Santaluce is a Toronto-based certified personal trainer, holistic nutritionist and healthy eating advocate. She offers holistic nutrition and writes more about health and wellness at EatFitLife.com.

An Elite Runner Shares Her Secrets for Running Spring

This weekend’s Race Roster Spring Run Off marks the unofficial start of the spring running season in Toronto. With the race route weaving through Toronto’s picturesque High Park, this event is a legendary, hilly, family-friendly event we love! Before you toe the line, or prepare for your own run this weekend, we asked Sasha Gollish, iRun contributor, fashion icon, and elite athlete, to offer up three great tips for taming steep hills.

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Krista DuChene: Before Boston, Inside Her Head

“This may be your last opportunity to run a marathon.”

Many athletes are asked what they think about, which I find difficult to answer. We can record and share numbers and details about our training, apparel, schedules and everything else, but it’s difficult to articulate the millions of thoughts that go through our heads. Director Michael Hamilton of my CBC Gem Original Series, “Inside an Athlete’s Head,” (my episode launches on April 10!), which I described here, has done an excellent job of capturing my thoughts, as well as many others’ in this series, which was quite enjoyable to film.

A few weeks ago I posted an update on social media, “Saturday, March 23, 2019. 8th week of 180+ km/wk (in 6 days, 1 rest day) in this build for my 17th marathon. On my way out to get groceries after my morning long run. It’s never gotten easier, but I know what to expect and how to pace myself—using my time and energy wisely. It’s my normal. Sometimes I feel like I’m just hanging on, training and competing at this level (and age). But I am. And I will.” 

While it didn’t seem like a big deal to me, it seemed to generate a lot of interest with many supportive comments. Aging gracefully is very important to me at this point in my career. And I will continue to be grateful for every opportunity to run what may be my last marathon. 

Another Boston Marathon

This Boston Marathon build was very similar to last year’s. I was healthy, consistent with my workouts, rolled a lot of hills, and took one complete rest day each week. The one change with this build was the increase in mileage that my body positively responded to. I spoke at the Longboat Roadrunners brunch in Toronto about it on the weekend and created a chart as they requested I speak about my Boston experience.

 

2018

2019

Avg workout – speed,tempo

Peak workout (1)

Race pace/km 8k,21.1k,30k

50’@3:33.4/km (18)

70’(20,30,20)@3:36/km

3:30,3:36,3:41

46’@3:34.6/km (19)

70’@(30,25,15)@3:36/km

3:42,3:42,3:51

Avg mileage wks (14)

151 km/wk (or ~25k/d)

165 km/wk (or ~27.5k/d)

Avg highest mileage wks (5)

173 km/wk (or ~29k/d)

187 km/wk (or ~31k/d)

Peak mileage week (1)

Strides/Hills/200 m

Runs

180 km

weekly

~7-8 in 6 days

201 km

weekly

~7-8 in 6 days

Rest days

Strength

Physio

Massage

Pool run

1/wk

~2/wk

~3/mo

~1/mo

~4×30 min/wk

1/wk

~2/wk

~3/mo

~1/mo

~4×30 min/wk

*Races included Robbie Burns 8 km, Chilly Half Marathon, Around the Bay (ATB) 30 km.

Around the Bay 30 km – North America’s Oldest Road Race

Sunday’s ATB concluded my training as I now begin my taper for Boston. This year it was only two weeks from marathon race day so I was conservative with my pace and did not taper, but gave a consistent effort and benefited from the course layout, which is very similar to Boston. Since I’m including a lot of numbers in this post, here’s a look at my 10 ATB races in the last 16 years:

  • 2019 1:56 5th
  • 2018 1:51 3rd
  • 2016 1:47 2nd
  • 2014 1:47 1st
  • 2013 1:51 2nd
  • 2012 1:47 1st
  • 2010 1:53 3rd
  • 2009 2:06 6th
  • 2005 2:07 12th
  • 2003 2:12 18th

Missed years: 2004 – injured; 2006 – seven week old infant; 2007 – minimal racing between two babies; 2008 – one day old infant; 2011 – three week old infant; 2015 – too close to Rotterdam Marathon; 2017 – training in Kenya.

The Shakeout Podcast: Older Than Boston: Around the Bay Turns 125

Keeping It Real

For those of you not so interested in the numbers, rather wanting to hear more about how “I’m just hanging on” and keeping it real, here’s how I survived training for my seventeenth marathon in as many years:

  • creating to-do lists for my kids on the multiple snow days they had this year — because they are capable and we’re a team
  • keeping a pair of pyjamas on the main and bedroom floors of the house — because there’s nothing wrong with putting pyjamas back on after an early run
  • relying on the slow cooker and sous vide for dinners — because as long as the meat is cooked, the rest of the meal is easy to throw together
  • assigning a child to a meal when I’d be away from the kitchen — because being hangry isn’t fun for anyone
  • putting a few more items in the dishwasher instead of hand washing them — to save time on my feet
  • sitting to fold laundry — to recover from a run or save my legs for the next workout
  • picking up my teenager past my bedtime, in my pyjamas — because I can stay in the van and no one sees me
  • tucking myself into bed right after my daughter — because I can’t do one more flight of stairs
  • putting the clothes my family needs on top of the clean pile — because we can wait another day to fold
  • hitting the couch before anything else after a workout or long run — because my body says so
  • asking my younger assistant coaches to demonstrate the hockey drills at practice — because my body has had enough for one day
  • making 9:00 pm my daily whereabouts time for anti-doping testing — to ensure that I’m home and getting to bed
  • setting out our breakfast and prepping the coffee maker the night before — because we know coffee and food are top priority for marathon runners in the morning
  • getting milk after school pick-up — because each kid can carry a bag to the van and into the house
  • getting through one more day with the food we have in the house — because they can survive on crunchy peanut butter when the smooth runs out, and I refuse to go to the grocery store more than once per week
  • reminding myself that I’ve been here before — when I’m up in the night with a vomiting child the night before a race
  • silencing my phone when I need to rest — because there’s always something
  • and lastly… appreciating every single day I can get out the door and run – because it may be my last opportunity to run a marathon.

Off to Boston!

All the best to everyone preparing for a spring race.

Race it like it may be your last!

 

Main photo: STWM 2018, credit: Inside an Athlete’s Head; other picture, 10th ATB, credit: Paddy Birch; last picture: STWM 2018, credit: Inside an Athlete’s Head.

iRun Radio

iRun Radio

 

Fifteen years ago, David Clark was overweight, had just lost his business and suffered from addiction issues. On this edition, Clark explains how running helped him turn his life around and now he is an author and ultra marathon runner. Then, Andrew Boyle talks about training for his first marathon after recovering from cancer. Plus, elite runner Dayna Pidoresky has won North America’s oldest race three times and she gives her best racing advice.

Around the Bay Winner Dayna Pidhoresky’s 30 Tips for Race Day

Dayna Pidhoresky, 32, has won three of the last four Around the Bay races, the iconic relay, 5K and 30K race taking place this Sunday. The race has been held since 1894, and it’s special to runners around the world. Whether you’re lacing up this weekend in Hamilton or preparing for something in your own neck of the woods, these tips from a 2020 Olympic hopeful are sure to help you achieve your goals. She’s also running Race Roster Spring Run OffOttawa Marathon and Scotiabank Toronto Waterfront Marathon so, without further ado: The Pidhoresky 30 Keys for Success.

  1. Arrive early so you can find a parking spot, stand in that last minute bathroom line, and arrange yourself in your corral without breaking a sweat that you’ll miss the start.
  2. Have a pace plan that is realistic.
  3. Dress accordingly. It’s spring in Onterrible Ontario so expect blustery, frigid conditions and be pleasantly surprised if it’s mild.
  4. On that same note, don’t wear your favourite gloves if you plan on tossing them at some point mid-race when you finally warm up.
  5. Fuel! Plan to use the on-course aid stations and/or pack some gels or chews to take in en route.
  6. Do not litter said gel packet.
  7. When the gun goes off remember that it’s a marathon (almost) not a sprint (see #2). 
  8. In the first couple kilometres aim to find a rhythm, feel out your legs, and warm up to your planned pace.
  9. Lots of spectators are out to see the race off so enjoy this support. 
  10. Smile.
  11. It can be helpful to find a pack once the runners around you have settled in to their paces. Misery loves company, don’t ya know.
  12. The segment from 3-10K really highlights Hamilton’s ‘Steel City’ nickname. Breathe in those noxious fumes as you work hard through this industrial district. It won’t last forever.
  13. Also, based on past trends, this section of the race will include a strong headwind. Expect it.
  14. Find a wind block and run behind them (ideally a person larger than you).
  15. Tell them you will return the favour at 10K (there probably won’t be a headwind at 10K).
  16. As you turn onto Beach Boulevard soak up the crowd support along the way — you’re back in civilization.
  17. Mind your footing on the drawbridge but know you are past halfway at this point so have a mini-celebration. 
  18. The rollers of North Shore Boulevard West begin at about 18K — the following techniques can help:
  19. Increase your cadence on the uphills.
  20. Use your arms.
  21. Try to find a rhythm — get a song in your head.
  22. Enjoy the glorious scenery (think back to #12, add in #10).
  23. You’re approaching the final climb at Valley Inn Hill — this is a good thing!!!! It’s your final hill of the race!
  24. Use #19-21 to conquer this 400m climb. Also, revisit #10 because, pics.
  25. It’s all downhill from here. Literally.
  26. The grim reaper, who hangs out in front of the cemetery on the final stretch, is full of lies. He’ll tell you you suck, you’re slow, you’re not going to make it . . . Well, maybe all these things are true at this point but nonetheless, don’t fret. Give him a thumbs up and keep working towards the finish line. You have less than 3K to go!
  27. When you head into FirstOntario arena take off those sunnies as you round the corners to the finish line (and #10)! 
  28. Savour that unique finish area, catch your breath, and then eat ALL the snacks! 
  29. Exchange war stories with your fellow competitors, friends and family.
  30. Sign up for next year’s 126th Around the Bay 30K.

Make Turkey Pad Thai Tonight

Sweet, salty, sour and spicy. Pad Thai has it all, and Ontario turkey is a perfect addition to this famous Thai street food. Remember to soak rice noodles for an hour beforehand in warm water. If you don’t have a wok, use a high-sided frying pan.

Makes: 2 servings

Pad Thai Sauce: 

4 tbsp (60 mL) fish sauce or soy sauce

1 1/2 tbsp (22.5 mL) tamarind paste, diluted with a little water

1 tbsp (15 mL) lime juice

1 tbsp (15 mL) rice vinegar

1 tbsp (15 mL) Sriracha or Sambal Oelek – optional

4 tbsp (60 mL) brown sugar

Pad Thai: 

1 package (400 g) wide rice noodles

2 tbsp (30 g) vegetable oil

4 garlic cloves, chopped

2 cups (500 mL) Ontario turkey breast cut into 1/2 inch by 2-inch strips (1.5 cm by 5 cm)

1/2 cup (125 mL) julienned carrots

1/2 cup (125 mL) julienned red pepper

2 eggs, beaten

1 tbsp (15 g) paprika

1 cup (250 mL) bean sprouts

1 ½ cups (375 mL) sliced diagonally, green onions

¼ cup (50 mL) roasted peanuts – optional

Cilantro sprigs and lime wedges for garnish

For Pad Thai Sauce: 

Combine fish sauce, tamarind paste, lime juice, rice vinegar, Sriracha and brown sugar in a small bowl. Set aside.

For Pad Thai: 

ONE: In a large bowl, cover 3-4 cups (400 g package) wide rice noodles in warm water, cover. Then heat wok or large non-stick skillet to high and add oil. When oil is hot add 1 ½ cups (375 mL) sliced green onions.

TWO: Add garlic and stir fry for 5 seconds. Add turkey strips and stir fry until no longer pink, about 2 minutes. Add carrots and peppers and stir fry 30 seconds.

THREE: Push ingredients to one side of pan and pour beaten egg into empty spot and scramble until curds form, about 30 seconds. Fold together all ingredients in the pan and add paprika. Drain soaked noodles and add to pan. Cook for 2-3 minutes.

FOUR: Add Pad Thai Sauce and mix together well. Allow the sauce in the pan to reduce until the noodles have soaked up all the liquid in the pan. Fold in about 3/4 of the bean sprouts and green onion, reserving some for garnish. Add half the peanuts and stir.

FIVE: Serve on large platter, or individual bowls. Garnish with hearty sprigs of cilantro, the remaining peanuts and lime wedges.

Recipe courtesy of Turkey Farmers of Ontario.  

Why This Runner Put Dairy Back In Her Diet

When her naturopath told her to avoid dairy, Shamsi Ladak listened. But after meeting with a nutritionist, the 37-year-old mother of two, training for her first ultra-marathon, was instructed to reinstitute dairy into her diet. “It was like night and day,” she says. “I was able to recover so much quicker. I felt so much better overall.”
iRun, on behalf of the Dairy Farmers of Ontario, recently brought Ladak to Mapleton’s Organic Dairy Farm, to investigate what runners (and moms) like Melissa Bishop and Krista DuChene already preach: that dairy is a good source of protein, calcium and vitamin D for runners, and is also rich in other minerals that can be hard to find.

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