10 RULES FOR FINISHING YOUR HALF-MARATHON P25
WHY I RUN THE PASSIONATE POLITICIAN RED CARPET RUNNER
BEN MULRONEY OUT OF THE TUX AND INTO THE MUD!
RECOVERY RECIPE PROTEIN-PACKED EASY STIR-FRY
TRICKS TO MAKE RUNNING FUN FOR YOUR CLAN
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TABLE OF CONTENTS
“iRun because it is the only time of day when I am accountable only to myself: if I exceed my expectations on a run or if I fall short, it is all on me...”
STARTLINE 7 Push yourself
8 iRunNation talksback
16 From the Director’s Chair
PHOTO BY RICHARD SIBBALD
A family affair
Key strategies to run together
First half-marathon? 10 rules you need to know
Why Ben Mulroney takes to the trails
SPECIAL FEATURE iRun’s INJURY CLINIC How to stay pain-free, today!
THON P25 HALF-MARA
BEN ONEY ULRE TUX M OUT OF TH E MUD!
-PA Y PROTEIN -FR EASY STIR
IR! AFFAMAK E FAMILY TO TRICKS FUN RUNNINGR CLAN FOR YOU
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2013 ISSUE 06 ISSUE 06 iRun.ca
NUTRITION 18 Recipe for recovery
Quick and delicious stir-fry
20 Eat like a pro TRAINING 34 Improve your form
5 at-home easy exercises
MOTIVATION 38 Why I Run
CONTRIBUTING EDITORS Karen Karnis, Rick Hellard CONTRIBUTORS Krista DuChene, Ben Kaplan, Karen Karnis, Jen Lahey, Luke and Terri Rowen, Mark Sutcliffe, Ray Zahab WEB EDITOR Karen Karnis email@example.com CREATIVE DIRECTOR & DESIGN Tanya Connolly-Holmes GRAPHIC DESIGNERS Renée Depocas Sarah Ellis Regan Van Dusen ADVERTISING SALES Jenn Price jenn@iRun.ca 613.238.1818 x252 GROUP PUBLISHER Mark Sutcliffe firstname.lastname@example.org PUBLISHER Lisa Georges email@example.com 613.238.1818 x230 SUBSCRIPTIONS 613.238.1818 x248 iRun.ca/subscribe.php iRun is published six times per year by great river media inc. 250 City Centre Ave., Suite 500 Ottawa, ON K1R 6K7
Mark Sutcliffe talks to Ryan Leef, MP, Yukon about his passion for pounding the pavement
CHIEF EXECUTIVE OFFICER Mark Sutcliffe
CHIEF OPERATING OFFICER Donna Neil
to view Faces at the Finish photo galleries
For a limited time, Canadian residents who participated in any of the events in 2013 at Goodlife Fitness Toronto Marathon, Scotiabank Blue Nose Marathon, Ottawa Race Weekend, Scotiabank Calgary Marathon, Manitoba Marathon, Credit Union Queen City Marathon, Canada Army Run, Scotiabank Toronto Waterfront Marathon, Niagara Falls International Marathon are eligible to receive a free subscription to iRun. If you’ve already registered and didn’t claim the free subscription, please click iRun.ca. This offer expires October 31, 2013.
RY RECOVE RECIPE CKED
O TH AND INT
Meet George Sarson, race director of Run for The Toad
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RUN WHY I IONAT E THE PASS ICIAN
NER PET RUN RED CAR
nature of running
14 Ray Zahab on running
12 Ben Kaplan muses about the ubiquitous
S FOR FINISH 10 RULE
Letters, emails, tweets and posts! You rant, you rave!
IRUN VOICES 10 New! Meet Marathon Mom Krista DuChene,
— BEN MULRONEY
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Recover faster by upping the ante
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COVER PHOTO BY RICHARD SIBBALD
COVER PHOTO BY RICHARD SIBBALD
SAY SAYONARA Break Speed Limits in the Wave Sayonara
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WE ARE ALL OUTSIDERS MEC.CA/OUTSIDERS
2013 ISSUE 06
We’re runners, racers, early risers, jocks, pacesetters, number crunchers, fast finishers, dreamers, teammates, trail blazers, members – we’re Mountain Equipment Co-op.
TALKBACK 8 ON PACE 10 FROM THE RACE DIRECTOR 12 POST-RUN MEAL 20
Get Over It! While women may be known to ruminate over an argument or poor performance more than men, when it comes to recovering from an intense run it turns out that females are on top. The study, published in the Journal of Strength and Conditioning Research, assessed the sex-specific responses during a self-pacing HIIT (High Intensity Interval Training) over three training sessions on different days. According to the researchers, women produced higher percent velocity at VO2 peak. What does this mean? When it comes to higher intensity training, the findings suggest that women’s recovery time is better because they’ll opt for training that’s at a higher intensity than their male counterparts. But regardless of gender, the results also support previous studies that suggest a 2:1 work-to-rest ratio is optimal during HIIT training. KICK IT UP: Improve your recovery time by pushing your limits during your next interval running session; and you just may hit that PB you’ve been gunning for.
Run to stay strong! Spread the news! Getting fit in over an eight year period, the fitness mid-life can reduce your levels of 9,050 middle risk for heart disease. aged men and women While already being fit were ranked. Using a can reduce your risk for treadmill test, individuals Percentage of heart failure, a recent were given a ranking as iRun readers who research report from they went from jogging hop on treadmills the American Heart to running. According when the weather Association says that to the lead study author gets (ugh) bad. simply getting into shape Ambarish Pandey, MD, in mid-life will help. an internal medicine Using the results of two fitness tests resident at the University of Texas
GET IN GEAR!
run Ease post- h it w s e ach n socks! compressioge 34 See pa Southwestern Medical Centre in Dallas, improving fitness levels along with improved diet and lifestyle changes will go a long way to reducing your risk. ADVOCATE A CHANGE: Start slow with a run and walk program which will also help you stick to your new fitness routine.
Check out iRun‘s guide to running as a family! See page 22
iRun for soccer - Marta Kowalski, Ontario
Percentage of runners who believe they have more sex when they run with their significant other. (Source: Brooks Run Happy Nation Report)
Percentage of couples who log 10 or more kilometres together say that going the distance leads to a better time between sheets. (Source: Brooks Run Happy Nation Report)
! participants, U O Y K e THAN l of th rs who untee s to al Thank ors, and vol n possible. spons ake this ru help m
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You rant, you rave!
‘Why do you run 5K • 1/2 Marathon
www.armyrun.ca Canada Army Run?’
e espritdecorps CANADIAN MILITARY MAGAZINE
I’m lucky to live near a series of interconnected trails that wind their way through ravines, so when I head off the pavement and into the woods, I’m treated to the great feeling of running outdoors. It’s quiet, fresh and, best of all, most mornings I spot at least three rabbits….so cute! Tell me one cool thing you saw on your run today. Then, get outside! - Diane Hart email@example.com THANKS FOR THE INSPIRATION! I’ve been reading your magazine for a few years and really enjoy reading about others in the running community. I was inspired by your Running Blog Idol, and finally decided this summer to start a blog of my own. Thanks iRun! — Michael Drukarsh, Newmarket, ON
these runners were in hyper training and in “their zones”. When it comes to racing, I’m as serious as it gets. But on a leisurely run along Ottawa’s Rideau Canal? Come on, Ottawa runners, lighten up and acknowledge the other members of your community. — Rick Swift, Brockville, ON
HEY, OTTAWA: LIGHTEN UP!
YOU LIKE US! YOU REALLY LIKE US!
Why are Ottawa runners so unfriendly? This spring, on a visit, I relished the opportunity to run along the picturesque Rideau Canal. I enjoyed all of my runs except for one factor the unfriendliness of fellow runners. In 10 days, barely a soul offered a “good morning” and when I took the initiative, the usual response was a stony silence. Don’t tell me that all of
YOU KEEP IT REAL! iRun is my favourite magazine! It’s relevant, accessible and it’s national. Doesn’t get better than that! - Honor Ceh
PERSONAL THE BEST WAY TO REACH YOUR GOAL TOMORROW IS TO START TODAY.
Real runners share their secrets to getting speedier
Hometown: Distance: Race: Previous PB:
Dundas, ON Half-marathon Tamarack Ottawa Race Weekend 2:03:39
NEW PB 1:37:46
iRun for self-care; taking care of myself first allows me to take care of others to my maximum potential. My key to increasing speed was including long and short runs as well as sprints and intervals to my training schedule. However, I find that nothing pushes my speed quite like race-day adrenaline, so I signed up for various shorter races in the months leading up to the half-marathon, including a 5K, 8K, and three 10K races. I also found that training with a friend with a faster pace helped to push my limits. The more I ran the better I felt, and in the end my training paid off as I shaved 26 minutes off my previous time!
Valerie Hogue won our third annual “Why do you run Canada Army Run?” contest, and will run her first half marathon alongside Master Corporal (MCpl) Manon Lebeau at the Army Run on September 22, 2013. Valerie from Milton, ON tells us:
“This past spring after having lost 80 pounds in 9 months- most of it a direct result of running- I announced that I was ready to take on a challenge that I could never have seen myself doing: a half marathon. A friend recommended the Canada Army Run since she had raced it several times. I visited the Army Run website and that same evening I knew that I had found my race. Without hesitation I registered for my very first half marathon. I would run this for the “kid” I used to babysit who grew up into a solid and wonderful man, father, and soldier who was deployed along with his fiancé to Afghanistan a few years back. I would run this because others cannot run or think they cannot do it. I would run this because I would be in solidarity with friends who serve or have served. I would run this because it is the least I can do to show my support for those who unselfishly give of themselves either to serve or to support loved ones who serve. I would run this for those who gave the greatest sacrificetheir lives- so that I may not know war or fear living in Canada.”
For the full story, visit iRun.ca! Master Corporal (MCpl) Manon Lebeau Resource Management Support Clerk 1 Canadian Division Headquarters Kingston, Ontario MCpl Manon Lebeau joined the Canadian Armed Forces (CAF) in 1985 as an Air Weapons Technician, later changing career paths to eventually become a Resource Management Clerk. Today, she works in one of the most demanding orderly rooms in the CAF. A dedicated leader, she has been recognized for her contributions to the morale and welfare of her unit, most formally with the 2011 Canadian Operations Support Command Junior Service Person of the Year award. MCpl Lebeau is a military spouse and proud mother of two boys.
Sign-up for the iRun Newsletter for updates and gear reviews s at iRun.ca 8
2013 ISSUE 06
iRun to feel alive - Joseph Camilleri, British Columbia
SONIC ViZi JACKET The Sonic ViZi Jacket is both wind and water-resistant, and features ViZiPRO color technology. With USB rechargeable built-in lighting on the left chest and across the back, it is the ultimate in low-light visibility.
KRISTA DUCHENE, COLUMNIST
Run as a team!
Marathon Mom and registered dietitian Krista DuChene shares her strategies for keeping running in the family.
POST-RACE BL UES? NEV
ER SUFFER AGA IN! P24
ith summer a distant memory, so are the later bedtimes, QUIRKY spontaneous backyard barbecues, QUINOA weeknight sleepovers, and trips SPEED YOGA FOR RUNNERS KRISTA to the cottage for resting and DUCHENE FASTER relaxing. As a family, it can be THAN EVER! THE easier to stay active during the TERRY FOX FAST LEGACY FIXES summer with warm weather, and FOR COMMON RUNNING MISTAKES outdoor parks, pools, lakes and + RUNNIN G IN THE HE splash pads. But fitness is – or AT should be – a year-round goal. Time is precious, especially when everyone can get busy, but physical activity should always top the list included her concepts with as a family priority. practical tips, examples or stories As a Registered Dietitian who from our family’s perspective and has spent much of her practice experience. with the pediatric population, and as a mom of three Develop “Choosing to limit judgment young children, I continue to about normal your screen time advocate for and commotion. by being active apply the works As parents, we with your kids of Ellyn Satter must be realistic with my patients is a great gift to about appropriate and family. and normal activity them. Some of Ellyn Satter is within the house. a Registered my best childhood If your kids are Dietitian, Family energetic memories include feeling Therapist and (i.e. wild) and you catching pop-flies can’t leave the internationally recognized house, they should and grounders authority on encouraged go with my dad in our be eating and downstairs (gotta feeding who has backyard.” love unfinished specialized in basements!) or psychodynamic psychotherapy. outside. I was told this numerous Like her “Division of times as a kid. In fact, my mom Responsibility in Feeding,” used to make me run laps around she also has a “Division of the house before I could re-enter. Responsibility with Activity” No wonder I’m a marathoner now! where the parent is responsible for structure, safety, and opportunities, Provide safe places for and the child is responsible for activity the child enjoys. how much and which activity. I’ve Proper equipment and safe WHY I RUN
THIS IS WHO YOU ARE
surroundings are a must. At age two, all three of our children were on good quality, comfortable skates with full-mask helmets. Bundling up young kids in the middle of winter and tying skates with cold hands is a lot of work for 5 minutes of skating but it later created a great confidence when they could fully skate on their own at age three.
Find fun and rewarding family activities. The park is a great place to go as a family. From under-doggy swings to Frisbee and kicking around a soccer ball, the activity is endless! Getting involved in
TRAIN YOUR BRAIN FOR BETTER RUNS PAGE 16
NEED TO KNOW
! 3 5 BEST WAY S TO HYDRATE 3 TOP HEAT STRO 3 SWEAT-PROO KE SMARTS
iRun.ca ISSUE 05 2013 $5.95
2013 ISSUE 06
Choosing to limit your screen time by being active with your kids is a great gift to them. Some of my best childhood memories include catching pop-flies and grounders with my dad in our backyard.
Each child is more or less skilled, graceful, energetic, or aggressive
Children’s physical capabilities will grow and develop It’s amazing how, in just one summer, our oldest has quickly developed into a smooth and strong skater as he’s grown physically. And with it, it’s also great to see that his love and passion has grown even more.
Check out Krista’s blog www.kristaduchene running.blogspot.com community events is also fun and rewarding. Our church organizes a walk to support cancer research in which our family, “Team DuChene” learns the importance of helping others while being active.
Provide opportunities to experiment with group activities such as sports My husband and I strongly believe that we excelled as athletes because our parents provided opportunities without forcing us. Another key to our success was that we did not get too serious with organized sports too early.
Have you heard iRun: The Running Show? 10
Set limits on screen time but not on reading, writing, artwork, or other similar sedentary activities
Similar to other children with older siblings, my third has learned to ride a scooter and tricycle, go up the stairs and down the slide, and swing on the play-set much sooner than her brothers.
EXACTLY WHAT YOU
Some kids love the action and half-time snacks while parents love the cute uniforms that come with Timbits soccer but it wasn’t such a hit with our family.
They will experiment with activities Sometimes it’s street hockey while other times it’s digging holes with shovels. Our second child is best at using his imagination and it’s encouraged! And with him as more of an introvert, sometimes less is more. Our extravert oldest, however, has learned to understand that he can’t do every club sport that he would like but looks forward to being exposed to trying most of them at school. Attempting a variety of activities at school also allows children to avoid focusing on one sport too soon. In high school, once I narrowed my focus to hockey and running, I loved the change with each season.
Visit iRun.ca/podcasts where you can download past episodes with guest co-host Krista DuChene. iRun to clear my head after a busy day - Anita Walker, Ontario
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8/19/13 3:39 PM
PEOPLE AND PLACES
BEN KAPLAN, COLUMNIST
Ben takes a post-run breather.
PHOTOGRAPHY BY TYLER ANDERSON
Run...to own it! Ben Kaplan takes a lighthearted ‘run’ at all the various reasons he laces up his shoes and gets to the start line. “Run,” according to the Merriam-Webster dictionary: “to go without restraint: move freely about at will.” People ask me why I run and I turn it around and say, well, in your own way, you too have already been running your whole life. Think about when you’re little. You start out running because you keep falling over as you learn how to walk. Then you get older. You might run for the school bus or because the lunch room bully is trying to steal your new bike. Who hasn’t run away from home? Now picture yourself in the workforce. You run to the printer from your office desk chair. You
can run a department, be in the running for a promotion or lose that shiny new contract because, when it came time to deliver, you simply ran out of time: you kept running into a brick wall. I always tell people that I don’t think running should be scary, even when we start talking about marathon distances. Think about it: you already live life on the run. You can be running late, running a temperature, feeling run down or even be getting the runaround from some jerk who keeps promising to produce a ring. At least when you’re running a race, there’s a finish line. Today, in order to get ready for my October marathon, I run four or five times a week.
I run up hills and around a better context. Compare that track and sometimes all the way running to the other running across the city with my buddy, you’ve done. I had a run-of-theeven running up and down mill taco yesterday for lunch. and around our block in order You can run around on your to complete every last little husband, be on the run from the kilometre of our distances. My cops, get a run in your stocking, Aunt Linda came to town last have a runny nose, spend all day weekend, and when she heard all watching re-runs or find yourself that, she asked, “What are you alone in the rain with no cell running away from?” phone — the thing simply ran I answered her honestly: out of juice. Not much fun. “Sorry, Aunt Linda, I gotta run.” See, the whole world seems You’re not a runner? Really? to run on running. Who hasn’t Look again at what that word been at the grocery store and run means. “To go without restraint.” into an ex? Or run a regrettable “To move freely about at will.” tab at the bar? Or gone crazy at Who doesn’t want to do that? Casino Rama, caught a run of Oh, running’s bad luck, and everywhere. In then run out of our household, “I always tell people cash? Oh well, that I don’t think Julie runs the at least you can finances; she’s blame your running should be also got a pretty parents—bad scary, even when we good Running luck just runs Man. And when start talking about in your family. I mess with her Perhaps you marathon distances. computer, I run fartleks sometimes have Think about it: you to change all to run for my that. . . already live life on life. She thinks Even our the run. You can be I don’t know rock stars run. running late, running Tom Petty’s how to run our furnace; in a temperature, feeling “Running fact, my overall Down a run down or even around-theDream,” Flock house ineptness be getting the runof Seagull is sort of our around from some jerk “Ran So Far running joke, Away,” Bruce who keeps promising Springsteen, and yet, the place is running to produce a ring. obviously, fine (even with “Born to At least when you’re was somewhat Run” and Del awkward form). running a race, there’s Shannon’s So even though a finish line.” in love with I’ll never be his little in the running for Man of the “Runaway.” run-dmc even took Year at Home Depot; I run up the word as their name. the freelance assignments so I So whether you go to can pay someone to keep the Pamplona and run with the washing machine running OK. bulls or move to New York to People ask me, why running? run against Anthony Weiner— I tell them I’d already been whether you’re ahead in the running vast distances before I running, running behind or just ever slapped on yellow shoes. had a bad taco, like I did, and Are you enjoying your got a bad case of the runs—in running? Do you enjoy speed one way or another, I run for the work? Fartleks? Sunday morning same reason that I suspect you’re long runs? If your answer is probably running: you’ve been no, perhaps the question needs running for most of your life. Why do I run? I figured I might as well own it. For once.
For more from Ben Kaplan, visit iRun.ca 12
2013 ISSUE 06
iRun because I like it - Pat Billette, Québec
THE BEST WAY TO REACH YOUR GOAL TOMORROW IS TO START TODAY.
RUNNING IS MY TEACHER
RAY ZAHAB, COLUMNIST
The other side
On June 23, Ray Zahab set off with friend and fellow endurance runner Kevin Lin set off to run more than 2,000 kilometres across the Gobi Desert. Unfortunately, Lin had to withdraw due to injury, but July 27, after 35 days, Zahab arrived on the other side. Q & A with Ray Zahab on Expedition Gobi Overall, how did it go? Ray Zahab: Fantastic! Our team of volunteer filmmakers and a photographer (they are amazing and highly sought after!) set a goal of filming and photographing to create an archive of the incredible people we would meet running over 2,000 kilometres across Mongolia and the Gobi Desert...share the stories of what we would learn of the culture and then eventually create a comprehensive archive for students and teachers to download for free.
What was the most unexpected thing to happen? RZ: Well, I’d have to say two things: one, the weather! If running 2,000 kilometres across Mongolia wasn’t enough, the constant driving winds and ridiculous thunder and lightning storms made progress on some days a struggle. Number two, as part of our film project, a new series we are calling “To the Edge,” we were capturing the stories of the people of Southern Mongolia. One of the stories was about the Nadaam, a festival which combines three sports and lasts for up to a month in the countryside. I arrived in a remote community in the middle of one of those three events; it was
a horse race. The horses were racing 40 kilometres across the desert and were piloted by children between the ages of 8-10. I met and interviewed the brave 10 year old girl that won the race... it was unexpected and incredibly memorable!
40,000 photographs taken
average number of kilometres per day Over
2,000 kilometres in total
Tell us about the emotional range you went through. What was your highest high? Lowest low? RZ: Every expedition is difficult; the lowest low was injuring my back after running for days in difficult terrain and driving storms. I realized I was going to have to walk the last 200 kilometres or so. I’d say the highest high was when news came that my wife Kathy would travel 5
Top to bottom: Ray in the Gobi Desert; ‘Mr Monkey!’ Mr Monkey is a true world traveller! PHOTOGRAPHY BY JOHN GOLDEN days non-stop to join me for this last leg of the expedition.
What did you think about while you were running at your toughest moments? RZ: I think about the 17, 18, 19 year olds on our impossible2Possible youth expeditions that not only commit to running big distances everyday but also to creating and sharing content for the educational curriculum for the expeditions. They inspire me to do my best.
How did you feel that first day running without Kevin? RZ: Kevin is one of my best friends and we’d been planning this expedition for some time. I trained for the expedition for a year and anticipated – both physically and mentally – that it would be with a teammate. So that first day, logistically, mentally and physically, I was no longer running with my friend, it was difficult.
What’s with the monkey? RZ: The monkey belongs to my oldest daughter, Mia Sahara, and his name is “Mr. Monkey” (obviously!). He is our way of connecting through photographs and film when I am on expedition. Mr. Monkey vicariously does the things that Mia would do on an expedition!
What was your single biggest lesson this time? RZ: My single biggest lesson was one that I’ve learned before: we underestimate what we are capable of doing. With planning and preparation, we can do some pretty amazing things if we are willing to try. I think I learned that most from these young riders racing across the desert, they just seemed so fearless and intent on finishing.
What were you looking forward to eating as your first meal afterwards? RZ: Salmon and salad when I got back to Canada!
Sign-up for the iRun Newsletter for updates and gear reviews s at iRun.ca 14
2013 ISSUE 06
iRun because I feel free - Sarah Hoy, Ontario
FROM THE DIRECTOR’S CHAIR
BY GEORGE SARSON, RACE DIRECTOR, RUN FOR THE TOAD
Bring on the trail! Make your next run on trails perfect with savvy trail know-how. Why I like to run on trails
For me, trail running is like stepping into a different time, another world with breathtaking imagery. The diversity of trails is astounding. Trails can be natural settings or remote locations through lush forest settings. The question is often asked, “Can you get quality workouts when running trails?” The answer is a resounding yes! Trail training accelerations strengthen the legs better than any training mode I know. Here is what you get:
3 Doing one quality trail workout per
week, will result in improved muscle contraction (speed) as well as muscular endurance. (checkmark) Trail running can also improve your range of motion.
3 Trail running can also help you
improve your form, as running on tall grass, loose surfaces, hills or, pebbled surfaces all force the runner to push off with powerful strides, lift knees, and work the arms vigorously. Keep in mind: Modify the intensity over time.
Trail know-how for your first race
1. KNOW THE COURSE. For first timers taking to the trails, the biggest difference from road running is the trail surface. Depending on the level of technical difficulty, there may be singletrack areas (no passing here!), roots, rocks, steep hills and sharp turns. That ever-varying surface of trails should not be brand new on race day – check it out in advance. 2. ATTEND THE BRIEFING. Sometimes trail races will have a prerace briefing – a short meeting to bring runners up to speed on the course, trail conditions, unexpected changes, etc. If
DON’T BE SHY! Some people are intimidated by trails only because they don’t know where the good trails are or what to expect. Ask around! Most first timers will start with a friend or group; experienced runners will know the area you’re running. They will also know the best trails in the area. Search the local running stores for information. they do, don’t miss it. 3. FLAG IT! Unlike street races, which typically benefit from having navigational organization – that is, straight lines, marked intersections, and often, course marshals - trail events occur in natural settings where the course may not be as obvious. For this reason, most experienced Race Directors provide a reliable and standardized means, called flagging, to get you from the start line to the finish line. When it comes to racing, no one wants to go off course, so watch for the flags to make sure you’re on the right track! 4. MIX IT UP. Taking to the trails can refresh your enthusiasm. Experiment with different distances and surfaces. Many runners get stuck in one distance, but the possibilities are endless! Breaking the mould, consider looking into the Ontario Ultra Series (OUS) races. You’ll find a bunch of good people that can help you prepare a proper foundation. 5. ASK THE RIGHT QUESTIONS. Seek out the advice of the best people you can. Don’t be afraid to talk to the
“Trail running is like stepping into a different time, another world with breathtaking imagery.” trail champions; trail runners like helping people. A good race director will know how to guide you and be available to answer any questions you may have. 6. BE A SPONGE. Don’t try the first time to see how far and fast you can race on a trail. This type of running can wreak havoc on one’s confidence. Setting time goals in a trail distance that correlate to the road will end up disappointing the best of runners. Instead, use your first event to soak up the atmosphere and experience what trail running is all about! Visit runforthetoad.com for more details. Run for the Toad takes place October 5, 2013 in Paris, ON.
iRun‘s Obsessive Runner, Andrew Chak, recently ran his first trail race. Read all about his experience – and learn from his mistakes – at iRun.ca. 16
2013 ISSUE 06
iRun because it makes me feel great - Donna Roberecki, Manitoba
I C E L A N D # W I N T E R R U N
D O N ’ T H I B E R N AT E. R U N. N E V E R
S T O P
E X P L O R I N G
ISOTHERM WINTER RUN COLLECTION: THERE’S NO SUCH THING AS BAD WEATHER WHEN YOU HAVE THE RIGHT GEAR
C H E C K O U T T H E E X T E N S I V E R U N C O L L E C T I O N F R O M T H E N O R T H F A C E AT B U S H T U K A H . C O M PHOTO: Tim Kemple
5607 Hazeldean Road | Ottawa | 613-831-3604 203 Richmond Road | Ottawa | 613-792-1170 shop online at bushtukah.com
YOUR DESTINATION FOR AN ACTIVE LIFESTYLE
BY JEN LAHEY
Can’t Miss Chicken Stir-Fry
By Jennifer Sygo, M.Sc., RD Chicken Protein-packed! As a runner, you need more protein than non-runners and just 4 ounces of it gives you half your daily requirements.
iRun for the health
Brown Rice Rich in vitamins and minerals, this rich carb choice gives you energy to burn!
of my mind, body and spirit. — Jen Lahey
Build the ideal recovery meal
Red Peppers A great source of Vitamin C and fibre!
Ready in minutes, there’s even enough for post-run left overs!
he stir-fry dinner is loved for its seemingly endless versatility and quick prep time. But did you know that this simple-yet-elegant combo of crisp veggies, savoury protein and satisfying carbohydrates is also a just-about-perfect recovery meal? According to Jennifer Sygo, registered dietician and sports nutritionist with the Cleveland Clinic of Canada, a stir-fry dinner really is a runners’ go-to meal with the all the musthave components you need for post-run recovery. Building it in steps is the key to quick and easy prep time, says Sygo. Start with protein – chicken, beef, shrimp, tofu – then add vegetables and rice or quinoa. “It’s that simple,” she says.
Build ‘em up!
Protein is key to muscle recovery, says Sygo, because when you run (or do any strenuous workout), you create “micro-tears” in the muscles, which are “important for getting
your muscles stronger and more fit. As your muscles strengthen after that … workout, you become stronger. You can accelerate that recovery and improve the health of muscles by giving them amino acids, which are the building blocks of protein. So by feeding the body protein after a damaging workout, you give them a better shot at being prepared for the next workout,” explains Sygo. Replenishing your carbohydrates is another piece of the recovery puzzle, she says. “If you’re not doing a good enough job replenishing carbohydrate [from one workout to another] you may not even have two hours [of stored glycogen] worth for a workout. You may only have an hour’s worth because you haven’t been recovering properly,” says Sygo. And according to Sygo, those basic components mean that a stir-fry is an ideal recovery meal for runners, “because of the fact that you’re hitting on the two key
Broccoli Loaded with potassium, it helps with muscle recovery!
components that you’re looking for in recovery, which is a protein source, and carbohydrates,” says Sygo. “Specifically, numerically, about 20 grams of protein, which is a little less than the palm of a hand. You don’t need a huge amount of protein in recovery, but you do need a good dose of it. And so you have that, and then you want some carbohydrates, and the longer the run, and the sooner you’re going to be training again, and the more intense your training is overall, the more carbohydrates that you need overall. If it’s a light workout, or you’re not going to be training for a few days, you might be ok just sticking with vegetables [for your carbohydrate source].” Continues on next page
For more great recipes, visit iRun.ca! 18
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Prep time: 10 minutes Cook time: 20 minutes Makes: 6 servings 2 x 5 ounce (~140 gram) skinless, boneless chicken breasts 1 cup uncooked brown rice 1/2 green pepper, chopped into bite-sized pieces 1/2 red pepper, chopped into bite-sized pieces 1/2 cup baby carrots, cut length-wise 1/2 large sweet onion, cut into 1” wide segments 1/2 head broccoli, cut into bite-sized florets (about 1 cup) 1/3 head cauliflower, cut into bite-sized florets (about 1 cup) 4-5 button mushrooms, sliced 1 cup snow or snap peas 2 cloves garlic, minced 2 Tbsp. olive oil 2 Tbsp. low sodium soy sauce 1 tsp. honey Dash of hot sauce or red pepper flakes 1/2 tsp. corn starch Salt and pepper to taste In a medium saucepan, cook brown rice according to instructions Slice the uncooked chicken into long, thin slices. In a large skillet or wok, heat the chicken over medium heat, turning regularly, until just cooked, about 5 minutes. Remove from pan and set aside. Add olive oil to pan, and over medium-high heat, stir-fry garlic, broccoli, and cauliflower for 3-4 minutes, until just starting to soften. Add onions, peppers, mushrooms, and snap peas, and stir-fry until vegetables are tender, about 5-8 minutes. Add soy sauce, honey, hot sauce or red peppers, corn starch, salt and pepper, and adjust seasonings to taste, if desired. Add chicken back and stir-fry until warm, 1-2 minutes. Serve with cooked rice.
iRun to push my limits - Eva Thompson, Québec
The race starts now. On September 3rd, registration opens for the 2014 Tamarack Ottawa Race Weekend, home of the Ottawa Marathon. Sure, the race is still months away. But as soon as someone puts his or her name down, we’re off on another year of big dreams, big anticipation, big cheers, and big smiles as yet another goal is reached.
But it’s about more than just the marathon. Yes, the Tamarack Ottawa Race Weekend is now Canada’s largest weekend running event, with almost 45,000 runners participating in six great races—not to mention 60,000 visitors to the Health & Fitness Expo and well over 100,000 spectators lining the race routes.
And this year is going to be bigger than ever. Because this year we will be celebrating 40 years of goals met at the Ottawa Marathon. What started in 1975 with 146 runners is now Canada’s largest marathon with over 6200 dedicated individuals taking on the full 42.2 km. That’s 40 years of 42.2 (and you know that means the t-shirt is going to be special).
So, whether you’re running in the fun family events on Saturday afternoon, taking on the world’s best at the 10K on Saturday night, or testing your endurance in the half-marathon and marathon on Sunday morning, if you love running, Ottawa is the place to be on May 24-25, 2014.
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The beautiful setting, the warm welcome, the clockwork race organization, the world-class field, the opportunity to enjoy the sights and sounds of our capital along with thousands of other runners—there are so many reason to love this race. So it’s no surprise that every year, the events sell out faster than ever. Don’t miss out! Start your race to the 40th Ottawa Marathon by registering today.
Registration opens September 3rd!
If you’re visiting from outside Ottawa, why not come a few days early to enjoy everything Canada’s beautiful capital has to offer? It’s a hopping place these days, with tons to see and do (and eat!).
1/2 MArAThOn 10K // 5K // 2K Kids MArAThOn iRun.ca
EATING ON THE RUN
KAREN KARNIS Continued from previous page
Always d ask for sala dressing on the side
iRun to eat… salad! Just because it’s fall, doesn’t mean you have to stop turning to healthy salads. Whether you want something colourful and crunchy in a restaurant, or are looking for something packable for onthe-go, the possibilities for salads are virtually infinite. But with all of those delicious choices of toppings and dressings, keep an eye out to make sure your salad isn’t a huge calorie-surprise!* Dish Calories Runner’s Waldorf Salad* 200 calories McDonald’s Tuscan Salad with Crispy Chicken and Renee’s Yogourt Roasted Garlic Dressing 560 calories Swiss Chalet Grilled Chicken Caesar 590 calories Wendy’s Baja Chili Salad 720 calories Asian Island Crunch Salad Kit by Dole 150 calories Quinoa and Roasted Vegetable Salad* 291 calories
*Visit iRun.ca for the recipes! 20
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Eat like an elite!
Whether you’re running your first marathon or looking to improve your PB, what you’re eating plays a big part in your training plan. In studies of elite Kenyan runners, researchers discovered that a whopping 86 percent of their diet was from vegetable sources; a prime source being a simple dish made from cornmeal. Most sports nutritionists recommend about 10 g of carbohydrates per kilogram of body weight for endurance training and the Kenyan athlete’s diet is in line with this.
MEAL PLANNING: Remember to steer away from refine carbohydrates that are found in most processed foods and build your carbohydrate intake around whole foods including fresh fruits and vegetables.
Distance (km) run at 6:00/km 130lb runner 175lb runner 3.5 2.6 9.9 10.5 12.8 2.7 5.2
7.3 7.7 9.4 2.0 3.8
But Sygo cautions that you can overdo it when it comes to replenishing your body’s stores post-run. “The main theme for recovery that I try to impart to people is that in some ways you can overstate its importance. And by that I mean, your muscle naturally has a mechanism to recovery on its own within 48 hours. So in other words, if you’re training on a Monday, and you don’t anticipate another run until Wednesday, you probably don’t need a specific recovery meal. Of course, you need to eat dinner, so if your run is done at 5:30 at night, and you’re going to have dinner at 6:30, that’s fine,” says Sygo, and adds that a snack later is fine if you’re hungry. “But the idea that you have to go out of your way to make something special and eat extra calories (after a workout), that’s really only relevant if you’re working out on back to back days, or maybe on your long run days,” says Sygo. “True recovery actually occurs twice after a really intense workout, [so you want to eat] once immediately ideally in the first half hour after finishing the workout, and then another eating session, a meal or a snack about two hours after that,” Sygo says. So, if you’re going out for a long run or some intense intervals, for example, and you plan to train again the next day, “not only do you want to have dinner,” with a combo of protein and carbs, like the ones found in a stir-fry dinner, “but you probably want to have another snack before you go to bed, because the recovery occurs, like I said, in two phases.” In addition to consuming the one-two-punch of recovery, carbs and protein, Sygo says optimum recovery on a consistent basis is about cultivating a little selfawareness, too. “You have to start to know yourself a little bit, know the intensity of your workouts, and know when to feed yourself the extra calories, and know when you can back off.”
iRun because it’s empowering - Marilyn Melancon, Quebec
— PROMOTIONAL FEATURE —
Every runner has a story. very runner has a story. Though each is unique, similarities weave common stories. Training hurdles, nutritional challenges, goals, and hard-won accomplishments knit together to create each runner’s tale. We caught up with some runners after the Scotiabank Blue Nose Marathon to hear how their stories unfolded.
Liz Rigney’s springtriple
Liz Rigney of Halifax, NS loves a good challenge, so she packed her spring season with three great goals: the London Marathon, the Blue Nose Marathon, and the Cabot Trail Relay. In order to prepare, Rigney trains six days a week, including speed training twice a week with a coach and some running buddies. She also pays careful attention to fuelling and recovery in order to be at her best for each day’s training. Just two weeks after London, and one week before the relay, Rigney conquered the hills of the Blue Nose half marathon, saying “The last 2K were a bit of a struggle, but it’s good to have a bit of a struggle. Wouldn’t it be terrible to finish a race and not feel like you worked hard enough?” Allan Muise goes solo
Allan and Tanya Muise’s joint goal to run the Blue Nose Marathon as their first race went off track when Tanya found herself injured. But the couple, from Tusket, NS, talked about it, and Tanya encouraged Allan to run the half marathon anyway, while she would commit to a lower training volume to try to prepare
for the 10K instead. For Allan this meant discipline: the discipline to train when he was mostly alone; the discipline to slow down on his easy runs so he wouldn’t get hurt too; and the discipline to eat right and recover properly. “Eat lots of fruit and vegetables, and fuel yourself the way you ought to anyway, whether you’re training or not,” he says. In the end, Allan nailed his goal of finishing under 1:55, while Tanya tackled the 10K despite her struggles with injury. Norm Feng and the runner’s high”
Norm Feng, from Oromocto, NB, didn’t have a time goal when he ran the Blue Nose Marathon – he just wanted to enjoy the course and see Halifax in a different light. His focus during training was to shake things up by running a long distance, taking a day or two off, then doing shorter runs for four consecutive days before taking another day off then doing it all again. He was careful to make sure he took his rest days, and ate well to recover for the next run. “I tried to eat lots of fruit and vegetables, and after a run I was sure to get carbohydrates and protein,” he says,
adding, “I do drink chocolate milk – it’s an excellent recovery drink.” Despite not having a specific goal for this race, it was clear he had the ‘runner’s high’ immediately afterwards. “It was a nice sunny day and I really enjoyed the view of the harbour. I will absolutely run the full marathon next time,” he enthuses. Three stories, three different goals – but they have some things in common: the desire to accomplish a goal, the challenges along the way, and the drive to make it happen anyway. Making it happen requires commitment, both to training and to proper recovery – and that includes putting proper fuel in the tank. Milk helps.
With 16 essential nutrients, chocolate milk is the ideal beverage for athletic recovery. To have a better workout tomorrow, it’s important to ensure you’re getting the right amount of nutrients in your diet today. Drinking chocolate milk within 30 minutes of an intense workout can help to provide the fluids, carbs and protein your body needs to rehydrate, refuel and recharge. It’s a great way to make tomorrow’s workout better today. For more information, bookmark rechargewithmilk.ca for all the latest news, events and updates throughout the year.
iRun because I
have a stressful career and running is the perfect way to stay fit and destress. — Tom Fenton
Bonding on the road KEEP RUNNING IN THE FAMILY. IT WORKS (REALLY). By Anna Lee Boschetto
et’s face it, if you’re like many families these days, who isn’t strapped for time and money? Not only is running an incredible way to get fit, as families from coast to coast shared, it’s also a cinch to squeeze into your schedule at virtually any time of year, plus it costs significantly less than signing your children up for a hockey league or shelling out for your fitness centre. Want more incentive to just do it?
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THEN: iRun intern Caela Fenton’s father, Tom, (left), holding her brother Doug, and her uncle, Scott Fenton(right) holding Caela. Her dad ran his 23rd half marathon last spring.
iRun because I want to free my mind - Carmel Doherty, Ontario
“It’s all about creating a positive shift towards physical activity.” Three ways to make family runs more enjoyable 1. Have fun. Kids’ running clubs are cropping up across the nation. Kerry Copeland, coordinator for Kids’ Run Club, a school-based program that’s in partnership with Doctors Nova Scotia, advises that for younger children especially, having fun is the main goal. “When kids are younger, parents think running is a good way to get them active,” says Copeland. 2. Be social. Keep children of all ages engaged by offering opportunities for them to run with their friends, which will make it that much more enjoyable. In Copeland’s experience, running games including tag are more appropriate as opposed to distance running. Parents can also set up an obstacle course in their backyard or at a neighbourhood park and invite other families to take part. “If it stops being fun, your kids won’t want to do it,” explains Copeland - it’s that simple. 3. Change Your destination. Taking your next run to a different part of your neighbourhood, an outdoor track or nature trails, will offer you and your family a whole new running experience. Exploring different parts of your hometown can be an adventure in itself and it’s also a great way to keep everyone engaged in running because it adds an element of excitement.
Three easy steps for inspiring your children 3 Take your child’s lead. “Ensure that the
motivation and interest in running is from them,” explains Copeland. “You want your child to have a positive feeling about running.” In Copeland’s program, even children who only run 15 minutes once a week can experience significant and lasting benefits from running, provided they are taking the lead as opposed to being forced into the activity. “We hope they look back and realize because they did the running program, maybe they can try other new activities too,” she explains. 3 Be positive. Attitude is a key factor in any activity. When it comes to family running, having a positive outlook can really help guide your children in the right direction. “It’s all about creating a positive shift towards physical activity,” offers Copeland adding that focusing on the fact that your child is running as opposed to how far they are going is the key to creating a life-long enjoyment of being active. 3 Establish model behaviour. “At a young age, our kids assumed that adults biked, ran or swam,” shares Copeland. “It gave them the impression that’s
iRun because it keeps me focused in school - Simon Ong, Alberta
NOW: Tom Fenton stands with his daughter, iRun’s intern Caela Fenton, following a race this year.
what adults do.” As a parent, your hope is that you can help your child continue to be physically active through running and then in other sports too. For Tamara and Robert Stichbury, leading by example was a big motivation for incorporating running into their family’s lifestyle. “You don’t have to say a thing, show them,” explains Robert, adding that whether you’re running or being active in another capacity, that’s what’s important.
Top three reasons more families must run Cost effective Running is the type of activity that families can do together because it’s fairly accessible. It’s inexpensive, you can do it anywhere, anytime and any season. Other activities can limit people, but running doesn’t have to do that. A lot of community events are free and it brings you together as a family. Build family connections Between school, careers and extracurricular activities that your children are involved with, it’s easy to feel disconnected. But running together as a family is an easy way to reconnect with everyone. For Calgary mom and runner Tamara Stichbury, running also allowed her to enjoy other activities including skiing with her children. “You have to be fit and healthy to do the sports they are doing.” Her husband Robert agrees adding that it gave them a good reason to be together as a family.
Ask the experts How do I make the time to run with my family? For Calgary runners and parents of two adult children Tamara and Robert Stichbury, keeping their running lifestyle going while raising their children was a top priority. “When the kids were younger, we’d get them on their bikes and then head out for our long run together,” says Robert, who ran with his daughter in her first 10K race when she was a teen. As the children got older, the couple were members of the Calgary Roadrunners, which meant they participated in a number of events together, including a series of eightkilometre cross country races throughout the winter months. What distance is safe for my seven year old son or daughter? At this point there’s no medical research that says that distance running is harmful for children or youth. But like any other sport, overtraining is a risk, so sticking with shorter distances between 100 to 300 metres is best. How can I help my child make a smooth transition from family fun runs to more competitive racing? According to Copeland, ensuring that your child has the right coaching and supervision will help them follow the right training principles and avoid running too much too soon. It’s also important for parents to be supportive by driving their child to practice and being at the finish line during events.
Even non-runners can inspire
Having completed a couple of half-marathons, Nova Scotia’s Stacy MacDonald says that her mom keeps her accountable. Even though she’s not a runner herself, MacDonald’s mom will often ask about her plans for a morning run the night before and when she gets to the breakfast table the following morning, she knows that her mom will be asking how it went. “It is so important to have your family’s support, especially in the middle of winter,” she explains. “When it’s -15C and dark you don’t want to get out of bed, but when there’s someone that I’m accountable to, I know that I have to do it.”
“When you don’t have a coach, having a knowledge source is really helpful.”
iRun because I can; not a day goes by that I
don’t remember how lucky I am to have good health and a body that can run. - Kerry Copeland Whether it’s a long or short distance, iRun because I have no idea where my mind goes which makes me feel most at peace. - Stacy MacDonald Flexibility and versatility No matter where you live, running is an activity that can be done at any time of the year and any time of the day. Rather than joining a fitness centre where hours of operation can limit your consistency, taking to the open road or trails allows you to run at your convenience.
Knowledge Is Power. As a member of Queen’s University’s Cross Country team, Caela Fenton of Oakville, ON says she was fortunate to have a father who ran competitively. From increasing her mileage to cross training advice, Caela says her dad shared a lot of wisdom that he’d garnered from his some 60 races. “When you don’t have a coach, having a knowledge source is really helpful,” she says. Right from the Start. At the start line of her first half marathon, Caela had her father with her. While
the then-16 year old felt a little out of her element, having her dad there made all the difference. At her most recent race, she missed her dad, out with an injury. “I was so uncomfortable being there by myself and wished my dad was there,” shared Caela. Goal Oriented Whether you’re a child or adult, having a goal also keeps you motivated. For the Stickburys, incorporating travel plans into their racing was a way to involve the whole family. When Robert participated in his first ultra-marathon, the couple decided to plan a vacation for the whole family to support his efforts. On Besting Your Dad. “It was really surprising. In my first two half marathons, my dad was always about seven or eight minutes ahead of me,” shares Caela, “But by my third one, I was training with my high school track club and passed my dad in the last three or four kilometres.” A writer and editor, Anna Lee regularly hits the ground running in the predawn hours in order to fit in her training while the rest of the family sleeps. In addition to pounding the pavement, she’s also a big believer in cross training and incorporates early morning weight training and late evening yoga sessions into the mix. The culmination of her varied experiences and insatiable curiosity for unearthing a good story fuels her desire to take a fresh perspective on a range of topics from fitness to fashion and everything in between. Her writing has appeared in a variety of publications including Canadian Living, Toronto Homes, Chloe and Clean Eating. She lives in Woodbridge with her husband and two daughters.
Beyond offering her the racing basics, Tom Fenton, the father of iRun’s intern Caela Fenton, also taught her a thing or two about an athlete’s superstitions. The Oakville lawyer kept all his race bibs for the past 25 years and asked his daughter to create a mural when he saw how she personalized her own dresser drawers for her university dorm. And he has his favourite shoes. “My dad has these shoes that he wore during the Chicago marathon, which was his best one,” she shares adding that he not only felt they were lucky, but he wore the pair for multiple races.
What do you do with your racebibs? 24
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Visit iRun.ca to share with iRunNation! iRun because it’s good for my head and my heart - Joan Wall, Saskatchewan
Top 10 rules of the half-marathon WHAT YOU NEED TO KNOW BEFORE YOU TAKE ON A HALF. By Caela Fenton
hinking about running a half, but not sure where to begin? You’re not alone—the half marathon distance exploded in popularity because it is long enough to require commitment and drive, but accessible enough to anyone who wants a life outside of training. Here are iRun’s top 10 tips to get you to the finish line.
DO WHAT IS RIGHT FOR YOU.
There is no one “right” plan for running a half-marathon. Each individual runner has unique needs in order to perform their best. The tricky thing is figuring out what works for you, and that comes with experience. There are, however, some good rules of thumb to follow. Former Canadian elite distance athlete Steve Boyd, who currently coaches the Queen’s University Cross-Country Team and the Physi-Kult Running Group in Kingston, ON, says that training plans must be altered to suit the stage of specific athletes. “The key to effective preparation for a half marathon is to do a threshold pace session totaling 30-40 minutes 48 hours after your longest run each week of the build-up,” says Boyd, explaining, for example, you would follow a long Sunday run with this kind of ‘tempo’ session on Tuesday. And he offers a formula: “The way to fit this properly to your personal level of experience and ability is to ensure that the long run is no more than 50% longer than your average daily run, and to make sure that your tempo session is run no faster than the pace you could run in a race lasting one hour on an average course in average conditions.” Boyd speculates the tempo pace is likely somewhere between the current 10K and half marathon race pace.”
BUILD MILEAGE GRADUALLY.
Trying to run too much, too quickly has been the tragic downfall of many a runner. If you have a race in mind, you don’t have time to be set back by weeks of injury that could have been avoided by gradual mileage build up. TOP TIP: One of the most widely accepted rules of running is the 10 per cent rule—don’t increase your mileage by more than 10 per cent a week.
BUILD IN RECOVERY TIME.
Even if your head is already in your next run when you walk in the door, your body is not and needs time to recuperate and rebuild. Pushing yourself too hard leads to increased susceptibility to injury, illness and moodiness.
You may know that, to a certain extent, the more you run, the better you get. But this is where the law of diminishing returns comes into play—run too much and you risk overuse injury and overtraining. Having well-rounded fitness not only makes you a better runner, it also keeps you more engaged. When not every day is a running day it is easier to retain your love of running. TOP TIP: Hit the pool, hop on a bike or elliptical, incorporate core work and weights.
One of the enjoyable things about increasing training intensity is the extra snacking that you get to do. There is always the obvious advice—be mindful of eating healthfully—but also be aware of when you are eating. Consuming appropriate amounts of carbohydrates to renew stores and protein to repair muscle within an hour after a run allows for
iRun because I deserve something better - Michele Archibald Hattie, Nova Scotia
optimal recovery. TOP TIP: Plan your runs so you eat in that window of time.
CATCH ENOUGH ZZZS.
Sleep! This is one of the simplest things you can do to improve. When you’re training for a half, you’re likely running more and harder than usual, which means your body needs more rest than it usually does. That being said, everyone is unique. Eight hours may be enough for some, others may need 9-10. TOP TIP: Get enough sleep.
Not every run will feel good. If you dwell on a bad run it’s more likely that your next one won’t be great either, so after a less than stellar run, try and stay positive, remind yourself of past runs that have gone well and let the others go. If you’re consistently feeling poorly, try and identify possible issues rather than letting hopelessness take over—are there certain foods that don’t agree with you pre-run? Too much or too little fluid? Is there a possibility that your iron is low? Are you recovering enough in between runs? TOP TIP: Focus on what you can do to improve, rather than what is not going according to plan.
BE PROACTIVE, NOT REACTIVE.
Take steps to avoid injury, rather than trying to heal aches and pains after they develop. TOP TIP: Warm up properly before workouts, stretch, use a foam roller. (check out iRun’s Injury Clinic, page 33)
The idea of a half marathon can be daunting, but broken down into weekly plans, training seems like less of an insurmountable task. TOP TIP: Take it one run at a time.
Even when you have a goal time or a big race looming, make sure you occasionally turn off your watch and just run for the love of it. If music is your thing, make a playlist that you love, crank it up and just go. If you’re social, make time for runs with friends, even those who may not be at the same speed. TOP TIP: Enjoy the moment.
COVER PROFILE BEN MULRONEY: RED CARPET RUNNER
Off the clock, into the mud! Why CTV’s ETALK anchor and red carpet reporter Ben Mulroney likes to ditch his watch and get dirty. By Diane Hart, iRun editor
I’ve ever experienced” during ost recently, amidst his Tough Mudder efforts. Eyes the world of celebrity alight, he admits: “I love it. You at Toronto’s film jump over fire, scale walls, it’s festival, CTV’s ETALK anchor just great!” Ben Mulroney was more likely Despite the discomfort spotted in a tux on red carpets at times, he is drawn to the chatting up big-name stars than challenge. “I like the social encased in mud, head to toe, aspect; the camaraderie. Running scrambling under barbed wire can be such a solitary exercise in an obstacle race. And yet, the and in obstacles races everyone veteran entertainment reporter helps each other. Plus, there’s no gets visibly animated when he clock at the end!” he says. discloses he’s already signed But his love doesn’t mean up for next year’s he’s moved on from Tough Mudder. running. He’s been iRun because it This spring, running regularly is the only time of day when I am Mulroney did for several years accountable only to two obstacle now and finished myself: if I exceed races almost back his first marathon my expectations on to back, just a a run or if I fall short, in 2010. But, week’s worth of since discovering it is all on me. I can think, I can rest between the adventure races, he’s daydream, I can two. And then he committed to them. listen to music. The almost followed Ideally, he’s out the entire exercise is with an endurance door in the early entirely about me. Once I am done, I hat trick—a mornings four or can refocus on my marathon—but five times a week for family, friends and a bout of strep never less than five my job, and I think throat stopped him I am a better father, kilometres. Once a – literally – in his week, he does his husband, friend, brother, son and tracks. long run, anywhere colleague because Clearly, from 16 to 20 of it. Also, it lets me Mulroney doesn’t kilometres. eat more junk food. mind the roughAnd yet he calls — Ben Mulroney and-tumble himself “lazy.” competitors need “I like to watch to face when confronting race TV, sleep, you know, relax,” he obstacles. The Montreal-born laughs, adding that his running son of former Prime Minister habit started a few years ago Brian Mulroney recalls badly when he was having trouble scraping his knees and being motivating himself. At the time, immersed in “the coldest water a friend of Mulroney’s, Mike,
PHOTO BY RICHARD SIBBALD
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had suffered a traumatic brain injury in a car crash, spending several weeks in a coma as the bills piled up. Mulroney and the team involved in the run, which he dubbed Run for Big Mike, raised almost $60,000 for Mike’s family. Two years ago, he ran in the Brain Injury Society of Toronto’s (BIST) 5K Run, placing third. You have to wonder how Mulroney manages to do it all. Recently he celebrated his 10th anniversary on ETALK, where he delivers entertainment news daily from the ETALK studio in Toronto. When not in the studio you’ll find him traveling internationally in pursuit of interviews with some of the world’s biggest stars – reporting from the high-profile red carpet events, including the Oscars, Golden Globes and Juno Awards. He also is host and co-creator of ETALK 20, a weekly two-hour radio
show that airs on Bell Media Radio stations across Canada. As if all of this weren’t enough, Mulroney recently became a national spokesperson for WaterCan, a charity focused on bringing drinking water to those most in need. Last year, he helped raise funds and awareness by climbing the highest peak in Africa, Mt. Kilimanjaro. We don’t know how all of this can be “lazy,” but you have to wonder what Mulroney considers busy. And let’s not forget his family side. Married to fashion designer and stylist Jessica Brownstein, Mulroney is also the father of three year old twin boys, Brian Gerald Alexander and John Benedict Dimitri. His daughter Isabel Veronica (“Ivy”) was born in June. Ben Mulroney is the anchor of Canada’s #1 Entertainment Show, ETALK, which airs weeknights at 7 p.m. ET/PT on CTV.)
CLOCKWISE: (Left to right) Greg Taylor, Ben Mulroney and Yan de Thieulloy at Tough Mudder; Ben balancing the fire wall; Ben and Yan prepare to get muddy. PHOTOS PROVIDED; Ben on the red carpet. PHOTOGRAPHY OF BEN
MULRONEY PROVIDED BY CTV.
“I love it. You jump over fire, scale walls, it’s just great!“
Red carpet diet Along with his regular running, Ben Mulroney keeps a close eye on what goes on his plate. Breakfast: Egg white omelette, coffee Lunch: Grilled chicken salad, water Dinner: Fish or chicken, steamed vegetables iRun.ca
for the city for the celebration for the spectators for the scenery
experience. for the victories for the families for the welcome for 40 years as Canadaâ€™s marathon
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MARATHON 1/2 MARATHON 10K // 5K // 2K KIDS MARATHON
iRun for health, pleasure and pride. Carol Ford, British Columbia
“Who can say they turned 50 with 30,000 of their closest friends.”
iRun because I like chocolate. Tanya Mero, Ontario
Canadaâ€™s Best Race and Event Calendar Running
Cycling Adventure Obstacle 18,275 races and counting!
5pm Sunday October 27th Monster Dash Toronto is Ontario's Premiere Hallowe'en Night Run with a Kids Spooky Mile, 5K & 10K. In support of:
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www.monsterdash.ca iRun for health, pleasure and pride. Carol Ford, British Columbia
. S R E N . N E U C R A R Y R Y A R N A I N D I R D NO O NO OR SOLD OUT!
September 22, 2013 Ottawa, Canada
! participants U O Y K HAN f the who
to all o volunteersble. s k n a Th rs, andis run possi o s n o p s ke th a m p l he
5K â€˘ 1/2 Marathon
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e espritdecorps CANADIAN MILITARY MAGAZINE
iRun because I like chocolate. Tanya Mero, Ontario
2013ISSUE ISSUE0606 2013
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2013 ISSUE 06
iRun because it makes any problem seem solvable - Susan Faulkner, Nova Scotia
iRun’s INJURY CLINIC: PART ONE The eager iRun team sifted through our reader’s survey to get you the answers to the most common injuries you listed. You’ll heal faster following these strategies on the following pages.
Get back on your feet
Flip to r page 35 foat exercises thur reduce yo ry! risk for inju
SIDELINED BY AN INJURY? iRun STRATEGIES TO GET YOU BACK ON THE ROAD. By Anna Lee Boschetto
ou’re injured and you want a fast fix. “Two areas that I look at first are the stability of the foot and then any weaknesses in the hip and pelvic muscles,” says Timberly George, a British Columbia-based sports physiotherapist. Here, four of the most common injuries.
1. ILIOTIBIAL BAND SYNDROME
WHAT: Commonly referred to as your IT
band, this ligament-like structure stabilizes your knee joint and can become irritated and inflamed if you’re not careful. SYMPTOMS: Typically runners will experience pain in the lower thigh or outside part of the knee, which can be increasingly painful even during daily activities that include bending, such as climbing the stairs. CAUSES: While IT band syndrome can result from several causes including overuse, errors in training as well as your individual physical make up can create imbalances that lead to muscular inflammation. More specifically, the inward rolling of your foot while running, known as pronation, and tight quadriceps or gluteal muscles can be contributing factors. When it comes to your training, many runners make the mistake of running on one side of the road, which can put stress on the IT band. FIXES: Professional analysis of your biomechanics will uncover any physiological issues. But when it comes to training, varying your routes so you run on both sides of the road as well as altering the types of surfaces you’re running on may help alleviate your pain. And don’t hesitate to take some time off from running.
2. PLANTAR FASCIITIS
WHAT: This inflammation of tissue that
extends along the bottom of your foot, from your heel to your toes, is a common cause of iRun to find me - Lesley Betcher, Manitoba
heel pain. The connective tissue absorbs the impact from pounding the pavement, but when it’s over stretched the tissue tears and becomes inflamed, which results in a sharp, jabbing pain. SYMPTOMS: If you’ve ever stepped out of bed first thing in the morning and experienced knife-sharp pain on the bottom of your feet, it’s likely plantar fasciitis. Although it can occur in both feet, often this injury is found in only one foot. CAUSES: While it’s common for this injury to occur in runners, pregnant women can also suffer along with anyone wearing unsupportive footwear like flip flops. FIXES: Proper assessment and properly fitted running shoes, along with incorporating stretches are the key to pain free running.
3. RUNNER’S KNEE
WHAT: Used to describe several disorders with
different causes, George says this can be called the classic athletic injury. Essentially, this injury can be sustained by runners, cyclists, or any athlete where repetitive bending is part of the activity. SYMPTOMS: Ongoing pain that is either behind or surrounding the kneecap and worsens when walking downhill, downstairs or when simply bending your knee. In addition, runner’s knee may also include a grinding or popping sensation of your knee joint. CAUSES: This type of injury stems from overuse, however, according to George, multiple causes resulting from potentially different sources makes it difficult to provide a specific cause for these types of injuries. While the connective tissue that joins muscle to bones becomes overstretched causing the pain, physiological issues including flat feet may also contribute to runner’s knee. FIXES: As a runner, it’s not anyone’s favourite option, but staying off your feet is your best method for getting back on track. When you
PLANTAR FASCITISIT must get up and going, a compression support sleeve or bandage will offer extra support. Your best line of prevention are stretching and strengthening exercises as recommended by your health care professional.
4. SHIN SPLINTS
WHAT: Referring to the pain that is either
experienced along the tibia (the large bone at the front of your lower leg) or just behind it. SYMPTOMS: While the type of pain may vary from a dull ache to sharp jabs, anyone experiencing shin splints feels a pain along the front of the shin, along with possible swelling. CAUSES: When too much force is placed on the shin bone and the connective tissues that are surrounding the bone, it’s common for runners or any athletes who participate in sports that require a sudden stop-and-start, including tennis and soccer, to experience this type of pain. FIXES: Similar to runner’s knee, shin splints can be alleviated by resting from the activity that causes the pain. During your recovery, activities including swimming and other lower impact aerobic activities can be substituted for running. iRun.ca
iRun’s INJURY CLINIC: PART TWO
YOUR RACE-DAY BAG MUST-HAVE! Take a travel size foam roller and ease sore muscles.
COMPRESSION SOCKS CAN GO A LONG – AND COLOURFUL – WAY TO HELP YOUR LOWER BODY FEEL BETTER. By Caela Fenton
n the running world, Sunday has traditionally been renowned as ‘long run day’—simultaneously anticipated and dreaded. Walking out the door knowing that you’ll be running a distance that, quite frankly, we’d all otherwise drive, gets slightly less intimidating as a runner gains experience, but never quite loses its status as the king of the runs. Likewise, the satisfaction after a long, hard run is priceless. But then you have Monday to worry about. Monday—the ‘my legs feel like 100 pounds each; I’m a runner but I might need to take the elevator’ day. If this sounds familiar, compression socks are a recovery-enhancing training tool that you may want to give a try. The theory behind compression socks is that the graduated tightness (the highest intensity of compression is located at the lower leg, with the tightness decreasing up the calf) increases blood flow through the lower limbs, where blood tends to pool. Many runners claim that wearing compression gear during and/or after runs helps to prevent shin splints and calf strain. Though not a replacement for caution in increasing distance and intensity of training, why not take extra preventative action to avoid one of the most common running injuries out there?
ZENSAH COMPRESSION SOCKS
Price: $49.99 Material:90% polyester, 6% nylon, 3% lycra, 1% elastic Weight: Thin Features: • Padded toe and heel areas • Silver ions to prevent stink • Arch support • Thermo-regulating—keeps your legs cool on scorching summer runs and toasty on winter ones
INJINJI EX-CELERATOR COMPRESSION 2.0 Price: $49.00 Material: 65% Coolmax freshFX, 20% lycra, 15% nylon Weight: Medium Features: • Patented toe sock design for blister prevention and proper toe alignment • Silver ions for odour control • Arch support • Tight upper cuff for prevention of slippage
LUNATIK ATHLETICS HOT ROCKIN SOCKS Price: $44.00 Material: 72% nylon, 28% Lycra Weight: Medium Features: Odour resistant, extra cushion
If the world is split into runners and nonrunners (and let’s be real, sometimes this feels like the truth), then as an extension of that, the running world is also split—between the injured and the uninjured, with everyone striving to remain in the latter category. What’s the best time to treat an injury? Before it even exists—and there is a lot of gear out there to help you with this task (and you’d be surprised at how much of it you already have kicking around your home!) Looking to prevent ITB syndrome, shin splints and plantar fasciitis? A foam roller is your new best friend. Foam rolling is a form of self-myofascial release (relaxing of soft tissues), helping to loosen up the tension that grips your muscles as soon as your legs stop moving. The foam cylinder is placed under various muscles and body weight is applied to create pressure while rolling, massaging the tension out of the muscle. Each person has unique areas where tension builds up—rolling allows a runner to identify those trouble spots and pay extra attention to them. Travel size rollers such as the Marathon Stick by The Stick, are a travel race bag must-have. Ignoring abnormal muscular soreness is usually one of the first steps on the road to injury. Massaging the muscles that have taken a beating during your run reduces the potential for injury to occur.
SORE FEET: 1) Take a golf ball and place it underneath your foot 2) Apply gentle pressure and roll the ball back and forth 3) If you have a sore foot already, you can increase the potency of this action by placing the golf ball in the freezer before use (the cold will help reduce inflammation)
Repeat the same process listed above with an Indian rubber ball underneath the calf muscle.
CEP PROGRESSIVE RUNNING COMPRESSION SOCKS Price: $69.99 Material: 85% polyamide, 15% spandex Weight: Medium Features: • Achilles tendon protector • Foot padding • Silver ions for odour control • Breathable •Available in 8 different bright colours
KINESIOLOGY TAPE One of the more recent developments in injury prevention is the increasing use of kinesiology tape. Those who are daunted by the idea of taping their own muscles, fear not, the KT Tape website offers extensive online tutorials for proper application of the tape on any type of injury. KT tape can lift and stabilize the kneecap for those suffering from Runner’s Knee. It can be applied to the muscles that constitute the arch of the foot to provide relief to the connective tissues stressed by plantar fasciitis. For shin splints, KT tape can reduce stress on the calf muscles.
Check out The Buzz on Gear at iRun.ca for some recent compression sock reviews! 36
2013 ISSUE 06
iRun because I love to cross the finish line - Kati Gordon, Ontario
iRun’s INJURY CLINIC: PART THREE
STANDING FOOT CIRCLES & POINT/FLEXES
FIVE KEY EXERCISES
iRun to hang out These with Mother Nature. runner’s postural alignment is one injuries can — Luke Rowan of the most important factors to be healed and consider when looking at injury prevented by prevention, proper function and improved guiding the body toward proper alignment. performance. The body’s design is perfect. A study at Stanford University Sports We were made to run! Your shoulders, hips, Medicine Clinic showed that 22 of 24 distance knees and ankles should all operate in a runners tested with IT Band Syndrome straight line when you’re running, walking were pain free after a 6 week strengthening and even standing still. The runner’s body program to balance muscular strength. After that is not balanced can experience pain 6 months there was no reoccurrence of pain. and injuries from compensations. These Too many runners accept that pain and compensations or imbalances in muscular injuries come with the sport of running. This strength and flexibility build-up does not have to be true. Include over time and lead to common 5 posture alignment iRun to say ‘Wow! these injuries such as: Plantar exercises into your weekly I did that!” fasciitis, Runners knee, IT Band — Catherine Hull routine and you will be on your Syndrome and hip & low back way to better alignment and pain. better running. By Luke Rowan and Catherine Hull
WHY RUNNERS SHOULD DO IT: • Promotes hip stabilization • Strengthen Core muscles HOW TO: Lie on your back. Cross one ankle over the other and raise your legs off of the floor. Interlace your hands behind your head. Begin abdominal crunches by lifting your shoulders off the floor about 3 inches. Keep your elbows back and look up and behind you toward the ceiling. Perform 20 repetitions, switch leg position and repeat.
LUNGE WITH HANDS ON HEAD
WHY RUNNERS SHOULD DO IT: • Strengthen Lower body – Gluteus Maximus, Hamstrings, Quadriceps • Teaches the upper body to be balanced over hips/pelvis.
WHY RUNNERS SHOULD DO IT: • Promotes proper function of the lower leg muscles (improve foot-strike) • Increase single leg stability HOW TO: Stand on one leg. Lift and support the other leg with your hands clasped under the bent knee. Keep the support leg straight. Pull the shoulders back by squeezing your shoulder blades together. Circle the ankle of the suspended leg counterclockwise, and then repeat the same number of repetitions clockwise. For Point/Flexes, point the toes down and away and then pull the toes back towards you. Make sure that the movement for the circles and point/flexes is coming from the ankle and not the knee. Switch leg and repeat. Perform 1 set; work your way up to performing 40 repetitions for each circles and point/flexes.
HOW TO: Stand up with feet pointed straight ahead. Interlace your hands behind your head with your elbows back. Take a large step forward. Step back to the beginning position, switch legs and repeat. Perform 3 sets of 10 repetitions.
WHY RUNNERS SHOULD DO IT: • Strengthen the upper back – for “running tall” • Engage and stabilize the pelvis in a forward position – proper running posture, especially for hills.
WHY RUNNERS SHOULD DO IT: • Strengthen core muscles, chest, shoulders & triceps • Hamstring & Calf muscle flexibility • Strong upper body helps to maintain proper running posture
HOW TO: Lie on your stomach with your forehead against the floor. Place your arms out to the side with your elbows bent at 90 degrees to your body. Tuck your toes under and push your knees into the floor. Lift your arms straight off the floor with your thumbs pointed up towards the ceiling. Hold for 30-60 seconds. Perform 3 sets.
HOW TO: Stand with your feet pointed straight ahead. Bend forward at the hips and reach the floor with your hands. Keep your knees as straight as possible. Walk your hands out until you are in a push-up position. Squeeze your shoulder blades together and do 1 push-up. Walk your hands back to the start position and repeat. Perform 1 set of 10 repetitions.
Luke Rowan and Catherine Hull are avid trail and road runners and the owners of free2move – Pain, Posture, Performance. They use a combination of Posture Alignment Therapy, Personal Training, and Integrated Energy Therapy to help people learn how they can heal their bodies and unlock their limitless potential. You can find them online at free2move.ca iRun for health pleasure and pride - Carol Ford, British Columbia
WHY I RUN
BY MARK SUTCLIFFE SPONSORED BY
“Running for (more than) office” iRun’s founder Mark Sutcliffe talks to a Canadian politician who uses his passion for running to serve his constituency.
hen we launched the iRun Anthem last year, our goal was to capture the relentless spirit and countless sources of inspiration we’ve witnessed in so many runners across Canada. Combining dozens of iRun statements, the Anthem attempts to answer the question so many of us are asked on a regular basis: Why do you run?
because it brings me to life. iRun to prove anything is possible. iRun to dream big and to feel free. iRun to inspire my kids. iRun to make a difference. iRun for the solitude. iRun to look good in shorts. iRun for
iRun for those who can’t.
chocolate, cheesecake, and ice cream. iRun iRun for the endorphins. iRun because it’s hard.
iRun to feel powerful. iRun no matter what the
iRun for the feeling that stays with me for hours after I stop.
to be with my friends.
iRun to stay young.
weather is. iRun because it makes me
feel like a superhero. iRun because I can’t stop. iRun for the journey. iRun to feel the wind. iRun to find out what I’m made of. iRun to remember my strengths. iRun to forget my limitations. iRun to leave stress behind.
iRun because the world is too spectacular to watch through the window. iRun because it’s cheaper than therapy. iRun for my body
and my soul. iRun for my heart. iRun to grow old gracefully. iRun to deserve the future.
iRun because it’s my way of life.
iRun because it gives me so much in return. iRun to enjoy life, stay healthy and live longer. iRun because running is freakin’ awesome. iRun for a million reasons.
for no reason at all. The iRun Anthem • Available at iRun.ca
We are thrilled with the extraordinary feedback we’ve received. In the past few months I’ve heard from many of you, in person and in writing, who’ve been inspired by the words and who have the iRun Anthem proudly displayed in your homes and workplaces. But I never expected that the poster would adorn one of the halls of power in our nation’s seat of government. A few weeks ago, Ryan Leef, the Member of Parliament for Yukon, told me he has the iRun Anthem on the wall of his Parliamentary office in Ottawa, just steps from the House of Commons. With the most grueling travel schedule of any MP, Leef is no stranger to long distances. His riding is farther from Ottawa than Los Angeles or Reykjavik, Iceland. In fact, one of the reasons he runs is to stay in shape for his exhausting trips back and forth between the capital and his constituency. “I make a real point of keeping my fitness up,” he says. “I think it’s important to be fit to handle that travel schedule that I have. There are weekends where I’m spending over 24 hours in transit either on an airplane or in an airport. I just incorporate running as a real core foundation to being a
strong professional.” Leef says he started running when he was 10 because it meant he could leave school early to participate in cross-country meets. He went on to become a competitive runner in high school and university and has since run 16 marathons, including Boston. These days, Leef fits in running whenever he can. He
“I knew I was either going to get stronger as the journey went on or it was going to crush me and fortunately it didn’t crush me.” – RYAN LEEF, MP, YUKON
jogs back and forth between meetings in Ottawa, squeezing in a series of 10-minute runs throughout his day. And sometimes when he gets home to Whitehorse at 1 a.m., he goes for a quick run. But this summer, he took his running to another
The iRun Anthem • © 2012 Great River Media inc iRun.ca • Share the Journey
level. To raise awareness about diabetes, which is particularly widespread in northern Canada, Leef ran from the north of the Yukon all the way to the southern border, a distance of 1,200 kilometres. He did it in 20 days of running, averaging 60 kilometres a day. “I knew I was either going to get stronger as the journey went on or it was going to crush me and fortunately it didn’t crush me,” he says. Leef witnessed some spectacular sights and although he’s travelled the Yukon extensively as an MP and previously as a wilderness guide, he saw it from a different perspective as a runner. “I’ve had the great fortune of being able to travel our entire territory,” he says. “But when you run it and you’re looking at the sights and scenery at 10-kilometre-an-hour pace, you really get an appreciation for how vast and how ageless and how timeless some of it is.” One day from the journey stood out. As he got closer
to the southern part of the Yukon, with the temperature rising, Leef witnessed a spectacular forest fire ahead of him. The sight was breathtaking but he also knew it meant he would be running through heat, smoke and haze the following day. “Everybody thought: Wow that must have been tough,” he says. “But it just embodied the whole journey and embodied our sport as runners, the determination and perseverance and adversity. “It’s always easy to enjoy those runs when everything is going well but I think we all as runners find it far more rewarding when you’re posed with an additional challenge in front of you. Runners almost wait for moments like that where it gets tougher than you’d ever expect it to be, as if running isn’t challenging enough. “You just put your head down, you grin and you bear it and you find the greatest reward when you overcome those challenges.” That’s exactly the passion for running we were trying to depict in the iRun Anthem. Indeed, we couldn’t have said it better ourselves.
2013 ISSUE 06
T V B
BI M — a a
Mark Sutcliffe is the founder of iRun and the author of Why I Run: The Remarkable Journey of the Ordinary Runner. READ his blog and download his podcasts: iRun.ca LISTEN to iRun The Running Show: Team1200.com FOLLOW him on Twitter: @markchats SEE excerpts of his book: WhyIRun.ca
Buy the iRun Anthem poster at iRun.ca! 38
e iRun because of the smile it puts on my face! - Benoit Gurette, Québec
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Challenge yourself and your colleagues to complete Challenge yourself and your colleagues to complete aChallenge marathon,yourself half marathon, 10 km racetowith Team and youror colleagues complete aChallenge marathon,yourself half marathon, 10 km racetowith Team and youror colleagues complete In Training, all while raising funds for The Leukemia a marathon, half marathon, orcolleagues 10 km race with Team Challenge yourself and your to complete In Training, all while raising funds for The Leukemia a marathon, half marathon, orcolleagues 10 (LLSC). km racetowith Team & Lymphoma Society of your Canada Challenge yourself and complete In Training, all while raising funds for The Leukemia a marathon, half marathon, or 10 (LLSC). km race with Team & Lymphoma Society of Canada In Training, all while raising funds for The Leukemia a marathon, half marathon, 10 (LLSC). km race with Team Challenge yourself andor your colleagues to complete & Lymphoma of Canada In Training, allSociety while raising for The Leukemia andfunds your colleagues to complete & of Canada (LLSC). achoose marathon, half marathon, 10 km race with Team You canChallenge ayourself local event oror one of our participating In Lymphoma Training, allSociety while raising funds for The Leukemia & Lymphoma Society of Canada (LLSC). marathon, half marathon, 10 km race with Team You canaInchoose a all local event oror one of our participating Training, while raising funds for The Leukemia destinations abroad. Team In Training will handle the & Lymphoma Society ofevent Canada (LLSC). You can choose aall local orfunds one of our participating Training, while raising for The Leukemia destinations abroad. Team InCanada Training will handle the &choose Lymphoma Society of You canIn a local event or one(LLSC). of our participating coaching and race weekend logistics, you handle the destinations abroad. Team InCanada Training will handle the &choose Lymphoma Society of (LLSC). You can a local event or one of our participating coaching and race weekend logistics, you handle the destinations abroad. Team In Training will handle the fundraising and training. We set your training regimen, You canYou choose a local eventevent or one ofyou our participating coaching and race weekend logistics, handle the can choose a local or one of our participating destinations abroad. Team In Training will handle the fundraising and training. We set your training regimen, coaching and race weekend logistics, you handle thewe we advise you on nutrition and injury prevention, and You can choose a local or one ofwill our participating destinations abroad. Team Inevent Training will handle the fundraising and training. We set your training regimen, destinations abroad. Team In Training handle the coaching and race weekend logistics, you handle the we advise you ontraining. nutrition and injury prevention, and we fundraising and We set your training regimen, destinations abroad. Team In Training will handle the provide you with mentors and coaches to encourage and coaching and race weekend logistics, you handle the coaching and race weekend logistics, you handle the we advise you on nutrition and injury prevention, and we Challenge yourself and your colleagues to complete fundraising and training. We set your training regimen, provide you with mentors and coaches to encourage and coaching and race weekend logistics, you handle the we advise you on nutrition and injury prevention, andway. we support you and your teammates every step of the Challenge yourself and your colleagues to complete fundraising and training. We set your training regimen, fundraising and training. We set your training regimen, provide you with mentors and coaches to encourage and a marathon, half orWe 10 km race withofTeam we advise you onmarathon, nutrition and injury prevention, andway. we support you and your teammates every step the fundraising and training. set your training regimen, provide you with mentors and coaches to encourage and we advise you on nutrition and injury prevention, and we a marathon, half or 10 km race withofTeam we advise you onmarathon, nutrition and injury prevention, andway. we support you and your teammates every step the In Training, all while raising funds for The Leukemia provide you with mentors and coaches to encourage and we advise you on nutrition and injury prevention, and we provide you with mentors and coaches to encourage and support you and your teammates every step of the way. In Training, while raising funds for The Leukemia provide youall with mentors and coaches to encourage and provide you with mentors and coaches to encourage and & Lymphoma Society of Canada (LLSC). support you and your teammates every step of the way. supportSociety you andof your teammates every step of the way. & Lymphoma Canada (LLSC). support you and your every step ofofthe support you and teammates your teammates every step theway. way.
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Team In Training is an initiative of The Leukemia Team In Training is an initiative of The Leukemia & Lymphoma Society of Canada. Founded in 1955, & Lymphoma Society of Canada. Founded in 1955, the LLSC funds lifesaving blood cancer research across the LLSC funds lifesaving blood cancer research across Canada and provides free information and support Canada and provides free information and support services. The mission of the LLSC is to cure leukemia, services. The mission of the LLSC is to cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families. improve the quality of life of patients and their families.
Colleagues who train together, stay together! Colleagues who train together, stay together! Colleagues who train together, stay together! Colleagues who train together, stay together! Colleagues who train together, stay together! Colleagues stay together! Colleagueswho whotrain train together, together, stay Colleagues who train together, staytogether! together! Start your Corporate Team today! Start your Corporate Team today! Start your Corporate Team today! Start your Corporate today! Start Team today! Startyour yourCorporate Corporate Team Team today! /ON Start your Corporate Team /ON Start your Corporate Team today! today!/ON /ON /ON 416-585-2873 ex 1855 or 866-585-2873 /ON 416-585-2873 ex 1855 or 866-585-2873 /ON 416-585-2873 ex 1855 or 866-585-2873 416-585-2873 ex 1855 or 866-585-2873 /ON Colleagues who train together, stay together! 416-585-2873 ex 1855 or 866-585-2873 416-585-2873 ex 1855 or 866-585-2873 Colleagues who train together, stay together! 416-585-2873 ex 1855 or 866-585-2873
2013 ISSUE 06