Page 1






















4 1 0 2 s d r a w A n iRu


t runner thna a e t a in m No cognitio deserves re

ca Click iRun. ISSUE 05 2014


2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 2

2014-07-16 3:00 PM

iRun_JULY 2014_ISSUE05_FINAL.indd 3


2014-07-16 3:00 PM



2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 4

2014-07-16 2:28 PM





PUBLISHER & EXECUTIVE CONTENT DIRECTOR Lisa Georges 613.238.1818 x230 COPY EDITOR Karen Karnis CONTRIBUTORS Anna Lee Boschetto, Andrew Chak, Christa Davidson, Krista DuChene, Rick Hellard, Ben Kaplan, Patience Lister, Bridget Mallon, Ryne Melcher, Joanne Richard, Devin Sherrington, Michael Stashin, Mark Sutcliffe. PROOFREADER Patti Ryan


WEB EDITOR Anna Lee Boschetto


CREATIVE DIRECTOR & DESIGN Tanya Connolly-Holmes GRAPHIC DESIGNERS Sarah Ellis Regan Van Dusen ADVERTISING SALES Jenn Price 613.238.1818 x252

22 24

GROUP PUBLISHER Mark Sutcliffe SUBSCRIPTIONS 613.238.1818 x248 iRun is published six times per year by great river media inc. 250 City Centre Ave., Suite 500 Ottawa, ON K1R 6K7




Think strong, finish strong By Joanne Richard

COVER From tragedy to trail

Choosing to run through her loss made a national champion of Stacie Carrigan

The seven deadly sins of distance running iRun spoke to Dr.Dale MacDonald to find out more about this year's annual Smart Runner workshop held in Calgary this past June.


15 Running is my teacher Recovery factor or preventative measures? By Ray Zahab 38 Why iRun The race I'll never forget

19 Oops factor Race day preparedness is not what you think

By Rick Hellard

RACE CALENDAR 30 A round-up of fall events GEAR 34 Hydration for runners Quench your thirst for something new PLUS: Beyond the bottle What to look for in a hydration pack By Anna Lee Boschetto and

Micheal Stashin

By Mark Sutcliffe


Check out the iRun Raceboard starting on page 24


Subscribe at TODAY!











2014 THE

s Awardthat iRuminnatesarecrunognenitr ion .ca k iRun

No serve de

Clic iRun to counteract alot of chocolate consumption — Sara Jorgensen, Ontario

iRun_JULY 2014_ISSUE05_FINAL.indd 5

By Ben Kaplan

By Devin Sherrington

GO GREEN and get all the same content... and more!




Get iRun | Digital edition FREE




14 Feet don't fail me now From couch to marathon: running after a dream



iRun VOICES 12 On pace Kids rule Team DuChene By Krista DuChene

TRAINING 18 Your upper body needs love too A simple workout that will make you run faster!




9 At the races Eight little events that could

11 Race day: A poem By Patrick Brennan


NUTRITION 16 Eight Canadian-grown berries to energize summer training PLUS: a aspberry sorbet recipe

By Christa Davidson

By Bridget Mallon

What happens when you quit a race?



The dreaded 'Did Not Finish'

By Lisa Georges


8 Pre-race grooming rituals from the pros

10 The Obssesive Runner Running takes no vacation

By Ryne Melcher


Canada Post Publications PM#41639025 Postage paid at Ottawa, ON Return undeliverable Canadian and other addresses to iRun: P.O Box 3814, Station C Ottawa, ON K1Y 4J8


STARTLINE 7 Top 10 reasons to (run) streak!



Don’t miss another issue!

Get 6 issues of iRun delivered to your door and your inbox for one low price! 1 year for $12.95


2014-07-16 2:55 PM

YOU’VE GOT THIS The MEC Race Series has everything you need in a race – low entry fees, marked routes, timed results, finish-line bananas – in cities across Canada, all year long. Great for newbies and families, athletes with training schedules, or any runner who values the basics. MEC RACE SERIES

5K /10K /15K $15

Half Marathon $20

Marathon* $25

Register online


2014 ISSUE 05


iRun_JULY 2014_ISSUE05_FINAL.indd 6

2014-07-16 2:28 PM




Barrier breakthrough. Knowing even when I’m tired or a little sore, I can push through and I always feel happier once I’m out the door running. It has also shown me that my body is capable of running back-to-back days, so I will feel confident signing up for race challenges. — Heather Conry, @heatheruns13_1


RUN STREAK While training for race day has likely made running a regular part of your routine, these runners on Twitter have taken consistency to a whole new level. Find out why going on a streak might become your next great running challenge. By Anna Lee Boschetto


Reach your goals. Running everyday has given me a confidence that I didn’t have before; I am far stronger than I thought I was. Last year I decided I would return to the marathon 10 years after my last (and only) one, and I had a great day in Rome. I ran the Ottawa marathon 8 weeks after and felt great then too. — Una Beaudry @werundaily


Make it personal. I challenged myself with a goal to run every day in 2012; today is day 918. It gives me time each day to take care of myself physically, mentally and spiritually. — Erica Gorman, @RunningMom6


Gain more focus. Just like eating and brushing your teeth, set your mind each day that you will run. The best time for many is first thing in the morning and as you build, habit and momentum will make it easier and easier to keep going. —

Amanda Deverich, @amandadeverich


Here’s to your health. Feeling healthier and stronger naturally made me rethink my goals and overall well being, so I focus on trying to eat well and get more sleep. There’s never been an injury that would force me to stop. — Una Beaudry, @werundaily


Join the 'in' crowd. I started my running streak with a group of women that I train. Many of the women are new to running and I thought it would be fun to challenge them to stay consistent with exercise. — Katie Goulet, @GouletKatie


Step by step. The most important things are to start small and go slowly. Start out with a short distance or time; that really helped me gain momentum and lessened the resistance that I felt during those first few weeks. — Matt Frazier, @NoMeatAthelete


Let go Your ego. Don’t let your ego guide you or worry about what others do. You are not competing against anyone. It is okay to go slow, take it one day at a time and remember to smile and have fun.

— Erica Gorman @RunningMom6


Mood booster. When you run consistently every day, you really get a sense for how you feel before your run and how much the day changes after your run. I discovered that my mood is so much better after running, so I came to appreciate running not just as a vehicle for accomplishing goals, but as something that’s valuable on its own. – Matt Frazier, @NoMeatAthlete


Create your community. We created an online group to keep us accountable with pictures of each other’s runs. Some of the photos were quite funny. That sense of community was the best part. – Katie Goulet, @GouletKatie

Are you on a #RunStreak? Follow these runner and @iRunNation on twitter!

iRun_JULY 2014_ISSUE05_FINAL.indd 7


2014-07-16 2:28 PM



Secret pre-race grooming tips from the pros By Christa Davidson


s runners, we do many things to get ready for a race, whether we are aiming to win, place or simply show up to run. We do the hard work, which could involve months of exhaustive training; we (should) eat our veggies to fuel our engines for performance and recovery; we hydrate adequately to give every cell in our bodies the chance to function optimally; we further ensure that all of our gear, gadgets and garb are in good working order. We tend to these, our running staples, throughout our training cycle in the hopes that the only surprise on race day is the weather. These preparations and adherences are discussed ad nauseam amongst runners…but there is one area of race day readiness that gets very little chat time, and according to some of Canada’s most credentialed runners, it is indeed worthy of our attention: pre-race grooming rituals.


Ladies, pay attention! If experience hasn’t taught you the necessity of impeccable timing when grooming your bikini line

prior to a race, then read on. Whether you shave or wax this sensitive nether region, you will want to be sure that you give full consideration to when you do the deed. American Obstacle Race expert and author Margaret Schlachter advises that ripping the hair from one’s bikini line with hot wax, be done at least two to four days before your planned event, and she doesn’t mean the swimsuit competition at the beauty pageant. If this type of grooming is left too late, the skin can still be raw, tender and irritated, potentially making it problematic during your race experience. It is not uncommon to encounter chafing from seams or elastics in this area, and when partnered with freshly damaged skin, your race face in the official photos will reflect your pain. Krista Duchene, Canada’s Marathon Mom, adds that bikini line grooming is important to her because of the racing briefs that are part of her uniform and the potential for close up photography. Even the elites have to consider proper grooming, and so should you.

PUTTING YOUR BEST FOOT FORWARD It seems sensible that male and female runners

alike report that part of race-ready grooming includes paying attention to the stars of the show: the feet. 2014 Double Boston Marathon finisher Jean-Paul Bedard is particular about his toenails and does the work himself. Agreement on this front rings out clearly from Canadian Women’s Marathon record holder Lanni Marchant and Ultra Marathoner Alex Flint, because: 1) Who would want to work on runners’ feet? and 2) Those calluses and missing toenails are hard-earned and revered amongst your peers so don’t let a pedicure spoil them (plus they make for great gross-out stories at family gatherings).


Marchant is particular about her hair before racing, making sure that it’s straightened before putting it into a ponytail. She adds that for big races, she likes to have the blue colour on the bottom tips re-coloured. Now, all this grooming isn’t particular to women runners: the guys weigh in heavily in this category. Marathoner and Pace and Mind Coach Rejean Chiasson offers that he prefers to race with a fresh haircut, which he schedules one or two days prior to an event, saying

that it feels fast and it’s always a good idea to look good for the ladies. Other runners such as runnerwriter Ben Kaplan and Shawn Clearsky Davies find four days out from a race is the best timing for a haircut, agree with Chiasson that it just feels slicker. Shaving that scruff off your face will also help you feel fresh, clean and ready to run. Kaplan finds that the perfect time to do this is at least 24 hours before the horn sounds, to avoid facial irritation.


Whether you are a guy or a girl, and whether your gams are long or short, it seems the most common grooming observance for race day readiness is smooth legs. Marchant, Bedard, Davies, 2013 Canadian Marathon Champion Rob Watson and 2013 Canadian Cross Country Champion Natasha Wodak all agree that stubble-free,

clean-shaven legs are the ticket to a smooth race. Leg shaving is best done the night before or the morning of the big day. Canadian Olympian Reid Coolsaet prefers to trim the hair on his legs, offering that it feels faster while running.

We asked iRunNation: what are your prerace grooming rituals? I have a selected 'race colour' of polish for the year and am sure to give my feet some love and polish my toenails before I race! — Jen Bowzeylo, Alberta Cut toe nails 3 days before a race. Shave from the waist down, 2 days before. Same meals, 2 days out. Nothing different. A light ride the day before, while having a chat with my parents, RIP. — Tim Wilkinson, British Columbia Regular pedicures during training, fresh toenails before the race. In a coordinating colour to my race kit, of course. — Lara Camille, Ontario Cut (remaining) toenails as short as possible, and put on toe caps for race day. — Richard Mac, Alberta

For Canadian race updates, motivation, inspiration and more fun content, like 'iRun Magazine'. 8

2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 8

iRun as free therapy — Laurel Nammour, Alberta

2014-07-16 2:29 PM



little events that could While there’s no question that races in metropolitan cities draw the largest crowds, there’s something to be said for the peace and serenity of running on an open country road or scenic trail system. Here’s a lineup of events that may be a bit lesser known, but show you that there can be more to racing than being shoulder-to-shoulder with your fellow runners.


ponsored by the Salt Marsh Trail Running Club, the Cole Harbour Harvest Festival Road Race (September 6) offers two-mile and six-mile events that combine street and trail running through this scenic community. Part of the Run Nova Scotia series, this run encourages participation from youth and families, with special family registration rates available. In addition, proceeds from the race help support bursaries at local area high schools. In its second year, the Peninsula Wine Run (October 19) offers three-, five- and eight-kilometre race routes along New Brunswick’s Kingston Peninsula. With a limit of 150 runners, finishers are welcomed at Fullerton’s Corner Market and Cookhouse for homemade chili, rolls, and wine samples.


Featuring a picturesque eightkilometre course along the north shore of Sydenham Lake in on the Catarqui Trail in Ontario,

the Sydenham Fall Trail Run (October 26) caps out at 300 runners. It’s a fast and flat trail course that offers runners one last glimpse of the fleeting fall season in all of its vibrant glory. As an added bonus, first place men’s and women’s finishers receive $100, with a possible $50 bonus for setting a course record. Healthandadventure. Situated in Toronto’s Downsview Park, the Downsview 5K (September 13) offers the comfortable atmosphere of a small-scale race that’s unexpected from a large city event. A course that weaves through the scenic park along paved paths, a kids event for toddlers and young children make this a family-friendly affair. Organized by the Ladysmith Striders Running Group

on Vancouver Island, the Cinnamon Bun Fun Run (November 30) encourages runners of all levels to predict their finish times on a 10-kilometre or five-kilometre course instead of offering a timed event. Event proceeds support a local food bank and participants can indulge in cinnamon buns and hot chocolate upon race completion. For more information check out At the Lacombe City Half Marathon (July 20, 2015) in Lacombe, AB, there are also two, five and 10-kilometre options, encouraging runners of all levels to try out the trails at Lacombe Athletic Park. With under 100 runners participating last year, this is a good option for new runners looking for a comfortable start and finish. Now in its sixth year, participation in Ontario's Whitby International North Marathon (May 17, 2015 continues to increase, but caps out at 500 marathoners. With a limited number of spots available, this Boston qualifier is the perfect event for runners who enjoy a small-town, community based atmosphere. This year marks the 10th Annual Treherne Marathon (September 7), which includes the Run for the Hills Marathon, Half Marathon, 10K and 5K races in Treherne, MB. About 200 individuals participated in last year’s event. Runners will enjoy the blend of nature and historic sites that are a part of the race course.

Race reports, race listings and personal bests: find them all under 'At The Races' at iRun to escape — Rose Martinho, Ontario

iRun_JULY 2014_ISSUE05_FINAL.indd 9


2014-07-16 2:29 PM



NO VACATION By The Obsessive Runner, Andrew Chak


unning in vacation mode is no easy task. Let’s face it, a vacation is the off switch we often long for. We plan our escapes, pack an extra pair of clean underwear, and just want some time to forget about our everyday responsibilities. We know that you-don’t-need-to-run voice will be giving us repeated permission to go into full-time recovery. Getting lost in that vacation vortex can threaten to derail the training plan we had promised ourselves would stick. In the likely event that you’re traveling with others who may not be as involved with running as you are (which speaks to how much you must really care for these people), you should probably make sure that you spend some vacationing time with them. But with a little dose of motivation and some pre-planning, there are a few clever ways that you can immunize yourself from a poorly run vacation.


A new destination means that there is a must-do local run to be found. It’s that run which shows you the sights in a way that cars can’t, that surveys nature’s beauty and connects you with other runners. In short, having a great running route to look forward to gives you the motivation to lace up when you’re on the road. One of the simplest ways of finding compelling routes is to rely upon other runners. Online route-tracking websites such as Map My Run ( offer heat maps that highlight popular paths. If you’re travelling within Canada, the Running Room ( provides local running routes that are

close to Running Room stores. Another clever way to find a route is to follow the course laid out by a local race— chances are these routes will offer either a fast course, a scenic tour of city sights or a unique challenge. And if you’re in a city where a major marathon occurs, why not take the opportunity and practice your finishing kick through New York City’s Central Park, Grant Park in Chicago or Boston’s Boylston Street?


Getting lost can be a primary concern in running a new destination. Although we know generally where we want to be running, we may need to simplify our route so that a short run doesn’t inadvertently turn into a long one. In planning my vacation run workouts, I adjust my training schedule, starting out with a couple of shorter runs first. On these orientation runs I get my bearings and ultimately it prevents me from getting lost. One trick I use is to run an out-and-back route where I run half my desired distance and then turn back the same way I came—this gives me a route with the exact mileage I want without getting lost. Another trick I use is running

along a waterway such as an ocean, lake or river because you can always use the body of water as a reference point. Having a simple way to stay oriented helps you to focus on your workout versus worrying about getting back to where you need to be.

you a bit off that off switch that you traveled for in the first place.


If you know your vacation plans well enough in advance, you can take a broader look at THE EARLY BIRD GETS your training plan and adjust THE RUN it if necessary. For instance, Running early in a new you might want to swap in destination helps you to an easier recovery week to understand its essence. coincide with your vacation Watching a landscape be plans rather than having a illuminated by the sunrise high-volume peak occur while helps you to appreciate every you’re away. I also try to do contour of its terrain. Urban my long run just before my landscapes take on a new vacation, as this run is usually beauty. Crowded tourist sites the hardest one to appear serene when plan for and unencumbered TOP TIP: fit in, not to by the midday mention the bustle. Often Follow th course laid e increased running early likelihood can mean by a local out race— of getting less traffic these rou lost and more t e s offer a sce given the space for you tour of citnic increased to keep your y distance. desired pace. sights. In the end, The other there’s always a advantage of early way to keep vacationing morning running is that while staying committed to you’ll get it done before your training program. You most everyone else in your may just have to switch it traveling caravan has brushed their teeth. You can then carry up a little, but with the right plan in place, your travelling on with your vacationing companions will never have plans without looming to worry about where you’ve feelings of runner’s guilt run off to. weighing upon you, leaving

For more running musings and insights by The Obsessive Runner, visit his column at! 10

2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 10

iRun because it is a great excuse to go outside — Melanie Amyotte, Ontario

2014-07-16 2:29 PM

There is no such thing as early or late Movement is merely a chain of command Watches could wind and unwind by my gait For weeks and months I have trained for this date I have traveled and kept water at hand There is no such thing as early or late I move quickly and must maintain this rate I think of my love and how her feet land Watches could wind and unwind by my gait

Race day A poem written by Montreal's Patrick Brennan after he and his girlfriend ran the Ottawa half-marathon in 2013.

Medals and sugars and water await My love, I hope for the finish we planned There is no such thing as early or late The body reacts when put in this state My skin glows red as my muscles expand Watches could wind and unwind by my gait At last the path narrows, open and straight The shadow before me is eager to stand There is no such thing as early or late Watches could wind and unwind by my gait Thanks for your contribution Patrick! Send your letters, stories and poems to

CONGRATULATIONS TO THE iRun TEAM MYLES ADULT ESSENTIALS PRIZE PACK WINNERS! Thanks to everyone who followed along with Team Myles and participated in the Blue Nose Marathon / Adult Essentials prize draw!




Sign up for the podcast and listen while you run! SPONSORED BY


"iRun for the little kid locked in this old body." — Glenn LaBine, Alberta (WINNER)

"iRun because I feel like something is missing when I don't run." — Leigh Keating, Ontario (WINNER)

2014 iRun Awards WHO DESERVES AN iRunAWARD?

It's time to nominate those incredible runners who are making a difference step by step, race by race. Every runner's journey is powerful. But some stories are particularly moving, inspiring and rousing. iRun wants to honour Canada's most inspiring running stories with the 2014 iRun Awards.

in Ottawa the in Ottawa oror onon the web web at at Join author and iRun Founding Publisher Mark Sutcliffe and adventure runner and iRun Runner-in-Chief Ray Zahab as they talk running and welcome iRun contributors and other interesting guests with the best advice on nutrition, training and reports from great race experiences across the country and beyond.

Visit to submit your nomination! For more information, click iRun for people who can’t — Autumn Withrow, Ontario

iRun_JULY 2014_ISSUE05_FINAL.indd 11


2014-07-16 2:29 PM



Kids rule Team DuChene L

ife as a parent and professional athlete is as incredibly rewarding and enjoyable as it is tiring and sacrificial. Many days pass where I enjoy my daily beforeschool preparations, training, rest, housework, treatments, after-school activities, dinner and bedtime routines. While it is an amazing life, there certainly are times that I am exhausted and want to call it a day well before dinner. But being a wife, athlete, mother of three and dietician are incredible dreams I have been blessed to achieve, and each one requires ongoing devotion and commitment. One promise I made to myself when I became a mom was that I wasn’t going to let my training and racing interfere with breastfeeding. I was able to nourish our three babies with breast milk exclusively for six months, a commitment that required sacrificing a significant amount of my personal time. I had to be organized and efficient with my time and energy, and in tune with the needs of myself and my baby. I treasured those precious days. Now the love and joy that came with bonding with each one, is experienced through moments at the arena and pool, tea parties and book reading, along with hugs and kisses after bruised knees

and bad dreams. Even in the midst of enjoyment, I continue to sacrifice while pursuing my career. Our kids’ devotion and commitment to Team DuChene enables me to succeed, but I realize that it’s also a sacrifice of their personal time. I have always encouraged other parents to model the behaviour they expect to see in their kids, and I’m honoured to see our kids do what it takes for my sake. Here’s a snapshot of my children’s experiences and how they continue play a big role in Team DuChene’s success. Like many firstborns, eight-year-old Micah is a responsible, obedient and peacekeeping big brother. (From left) Leah, Seth and Micah are devoted and committed members of Team DuChene. Similar to me, he is an extrovert with amazing the house at 8:00 am and the gym when he would passion and energy. Even when they might don’t return until 1:30 Many times he’s assigned be happier at home. not want to, Micah, pm, only to leave again Usually we allow for the job of leading his Seth and Leah realize at 3:30 pm. Not a big more screen time on younger siblings, setting their turn will come too, deal for most, but for a these occasions, which the tone with a positive underscoring my success keeps him pleased. attitude and appropriate as both an athlete and preschooler who easily Three-year-old Leah, behaviour while I’m a parent. It couldn’t falls asleep on the ride training or being treated. not yet in school, must be a more rewarding home, it is tough to be follow me around for Even when he does not experience. woken up and carried want to, he is usually able training, appointments, in to fall back to sleep groceries and other to successfully lead by again only to be woken errands. Other than example. Krista DuChene up again and carried the weekly trip to a At age six, our freeotherwise known back out to the van. playgroup, just for her, spirited and sometimes as Canada's Each member on days I start my run strong-willed middle Marathon Mom of Team DuChene at 5:00 am, her schedule child, Seth, is often is a Canadian benefits from selflessly is mine. Although she easygoing and content Women’s Marathon record sacrificing his or her absolutely loves it, she with whatever is holder and registered wants to help others has spent countless happening. But there are dietician. DuChene lives in meet their needs to hours in the (amazing) times he isn’t so excited Brantford, Ontarion with succeed, and I’m grateful childcare at the gym. about spending an entire her three children that my children are able There are days we leave morning in childcare at and husband Jonathan. to be a part of the team.

For the latest on Marathon Mom Krista DuChene's journey to recovery, visit! 12

2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 12

iRun because it’s cheaper than therapy — Rosemarie Miller, Alberta

2014-07-16 2:29 PM



5607 Hazeldean Road | Ottawa 613-831-3604 203 Richmond Road | Ottawa | 613-792-1170 shop online at xxxxxx

iRun_JULY 2014_ISSUE05_FINAL.indd 13


2014-07-16 2:29 PM



From couch to marathon: running after a dream


he night before our clinic was supposed to start, Angela Hamill had a dream. A 43-year-old mother of two, she imagined that we were under attack in a war zone; that she was being chased, and that everyone around her was a worldclass runner – tough and fit and, obviously, able to run marathons. She says she woke up in a panic, a feeling akin to having buyer’s remorse. As a runner, she’d begun to lack motivation and, so, on a lark, she responded to a call-out on Twitter and signed on to train for and run a marathon. Before the first day of class had even begun, Hamill was having nightmares. “I woke up in a cold sweat, wondering what the hell I had gotten myself into!” says Hamill, who'd run in the past but got sick over the winter which, when coupled with the cold weather, began to make running seem like something she used to do. “Tell you the truth, the decision to join was pretty impulsive: I don’t know if I had entirely thought it through.” Eleven runners in Toronto are now weeks into their couchto-marathon training program, a one-of-a-kind clinic that uses my book Feet, Don't Fail Me Now as a training guide and promises to take even non-runners to 42K in a year. I’ve had a lot of fun working with these runners—and make no mistake about it—they are runners, working hard every Thursday night. We’ve done speed work, long runs, interval training, and I’m happy to report that no one’s been injured and no one’s dropped out. I stress fun more than drills and never overdo any of our workouts. The only way to get from zero to 42.2 is persistent training. Never too high or too

low, just a steady stream of constant improvement. “I’m a much better human being when I exercise,” says Erica Falk, a 32-year-old product developer in the class. I see my main job as framing the entire experience as fun. Of course, the going gets harder as we keep pushing further, but for Peter Symons, a 64-year-old with heart concerns, the point is to discover new limits. He joined the class because, in his words, “I’m

think of the alternatives. One night, Shauna Kushner, who is working on her PhD, sounded almost apologetic when she explained that she’d likely always be toward the back of our pack. In some ways, I think, that will make her accomplishment even greater. Doing something that comes easy is boring. It’s when we step outside of our comfort zone where we really find grace. “Seven years ago, I started running to quit smoking,” says Kushner. “Now I figure if I can

"I’m looking forward to having the support of the group when the going gets tough.” not getting any younger.” He thought the time was right to take his running to a new place. “I’ve been running for a few years and I’m not getting better. I want to get faster and I want to do it now,” says Symons, who missed a few classes and had to work his way back into our program after two weeks of cottaging with cottage food and cottage beer. “If I don’t do the marathon, it’s not the end all, be all. I just want to get fit and stay fit, as I do like to run.” Liking to run is the only way a person can get to five kilometres, let alone the marathon. So much time can be wasted on anxiety and the need to be perfect gets in the way of a simple desire to be good. Every run is a good run, I say every class. And every time you participate, you win, because just

stick with my PhD for so long, I should also do something good for myself.” Meanwhile, Angela Hamill now

says her nightmares have subsided and she’s actually enjoying her new Thursday night program. Far from being under attack in a war zone—and the only normal human being in a class filled with Olympic athletes—Hamill has run 200-meter sprints in intervals and consecutively without walking for 34 minutes. She’s thriving and enjoying the ride. “I find it’s a great stress reliever—if I’m having a crappy day, I can go for a run and will likely feel a lot better afterwards,” she says. “I’ve always run by myself (it’s more convenient), so being part of a running group is a new experience for me. I’m looking forward to having the support of the group when the going gets tough.” For everyone who’s written in asking about how they can join the group if they’re not in Toronto, visit We’re working on finding run leaders in different locations and making exciting changes to the website, where we will update each week’s program, take questions and start a blog from the members of our class. Keep writing us letters, have fun, and keep running. Remember: there’s nothing that you can’t do.

NEW! Follow the program participants as they work towards their goals at! 14

2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 14

iRun because it makes me happy — Joanne Noga, Manitoba

2014-07-16 2:29 PM



minutes later, a balanced meal including a combination of protein, fat and carbohydrate. Wells told me, “Every 24-hour athlete needs to embrace the idea that your attention and effort do not end when your workout is over. The refuelling process replenishes your glycogen stores, improves your overall ability to store energy, reduces muscle soreness and increases your body’s ability to repair your muscles.”


Dr. Greg Wells (right) and Zahab on expedition. Science researchers continue to uncover the mysteries of the body so athletes can continue to improve their performance with minimal injury.

Recovery factor or preventative measures? Thanks to science and research, iRun’s Runner-in-Chief has added tools to help him recover from his toughest training days.


hen I started running in 2003, it seemed I could just run. I didn’t put any emphasis on my recovery, or give any thought to preventing future injuries. But since that time, Dr. Greg Wells—a physiologist and researcher at the University of Toronto—has accompanied me on expeditions, taking blood samples, poking me in my arms and legs and attaching weird things all over my body to get a better idea of how we can run great distances and th recuperate. Whether I’m talking about recovery or prevention

it all comes down to a combination of strength training, nutrition and hydration. And while this has become my trifecta for success, I’m always up for letting technology guide the way.


Over the years, I’ve learned so much from some pretty incredible scientists about how a runner’s body functions, including some of the things we can do to be better prepared and recovered for enhanced training results. When it comes to training for expeditions, strength training has helped

me keep injuries at bay. In particular, I’ve found that you can’t underestimate the power of your core with exercises that focus on building strength in this area while also focusing on increasing hip mobility. In preparation for an expedition I follow a strict training program for about a year leading up to my departure. It’s periodized and includes preventative pieces such as functional strength training, stretching, deep tissue massage or active release therapy, and anything else I can use to help me be ready physically and mentally.


Post-run nutrition is critical to preparing your body for the next run. Immediately after long or intense workouts, I’ve learned to consume a higher glycemic carbohydrate, and then 30-45

Lately I’ve been trying out these funky-looking boots from Kinemedics in Ottawa. Based on the concept of flushing your legs, the Recovery Boots fill with air (think blood pressure cuffs the length of your legs), then release after a few seconds. After 20 minutes of squeeze-and-release following my long runs, my legs do feel better. Kinemedics also has an anti-gravity treadmill, Alter-G, where injured athletes can train weightlessly. “The sport medicine industry has always had a balanced focus on both the treatment and prevention of injuries,” says Mark Simonson, founder of Kinemedics. “Traditionally, we have looked at factors such as equipment, pre-game warm-up and stretching, strength training and energy systems in our focus to prevent injuries. But now we are looking at how the body is able to handle and recover from the intense exercise and training we put it through to look at maximizing performance.” Whether you’re focused on training, nutrition or therapeutic techniques and technology, it’s all about finding the combination that works for you. As science and researchers continue to figure out new and amazing things about how the body works, it seems that from recovery to prevention, science has your back. With that in mind, you’ve got no excuse, so get out there and run!

Visit to find out more about their youth ambassador programs! iRun because I love the sense of accomplishment — Keri Hagan, Ontario

iRun_JULY 2014_ISSUE05_FINAL.indd 15


2014-07-16 2:35 PM




Canadian-grown berries to energize summer training


erries are one of the top superfoods a runner can eat to boost immune strength, decrease joint inflammation, fight oxidative damage, and aid muscle recovery—and many elite varieties are grown right here in Canada. The health-enhancing effects of Canadian berries come from their broad spectrum of antioxidants and dense concentrations of key micronutrients. Eight Canadian-grown berries that runners should add to their summer training menu are bilberries, cranberries, Saskatoon berries, blackberries, raspberries, strawberries, black currants and blueberries.


Bilberry is one of the most anthocyanin-dense berries available. Its reputation for improving night vision led British WW2 pilots to eat bilberry daily— something which may also benefit avid nighttime runners. Its anthocyanins (flavonoid) strengthen blood vessels and promote healthy circulation. This not only helps the body withstand heart-pounding hill runs, but reduces its susceptibility to bruising—something that may come in handy on root-laden cross-country trails.

PRE-RUN: Liven up a pre-run bowl of oatmeal by adding 2 tablespoons of fresh bilberries. Pucker-up! These

Raspberry sorbet

Homemade sorbet is a flavourful, all-natural way to stock up on key antioxidants, vitamins, and minerals.

Follow iRunNation 2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 16


tart little gems offer a wealth of vitamin C and immune-boosting antioxidant polyphenols. The anti-bacterial effects of cranberry proanthocyanidins are well-established for discouraging pathogenic bacteria from colonizing the urinary tract and causing infection. They also rev up the production of white blood cells to fight viral infections and offset the oxidative stress of intense training.



POST-RUN: Rehydrate with a refreshing splash of real cranberry juice diluted 1:2 in water.

s Bilberriee r ll a m are s an th r e rk a d and d n a s ie rr bluebe n lowgrow o hrubs growingsstern in We . Canada

Named from the Cree word Mis-sask-quahtoomina, “Saskatoons” are one of Canada’s best-kept secrets. With 107 calories and 24 g of carbohydrates per cup, these super fruits offer a greater energy density and antioxidant value than blueberries, raspberries or strawberries. They fight disease-causing free radicals and have potent anti-inflammatory agents that reduce stiffness in arthritic joints. One cup of fresh berries provides 30 per cent daily value (DV) of iron and 15 per cent DV of calcium, helping to prevent iron deficiency anemia and fortify bone mineral density. PRE-RUN: Revitalize pasta salad with a handful of fresh Saskatoon berries.



POST-RUN: Rev up the flavour and antioxidant value of post-run smoothies with a ½ cup of frozen blackberries.

POST-RUN: Invigorate post-run hydration by

Blackberries are packed with cardio-protective antioxidants and antiinflammatory tannins. One cup delivers 28 per cent DV of fibre to keep your hunger down and metabolism running on high. Soluble fibre helps slow the release of carbohydrates for longerlasting energy. Just one cup of blackberries packs 233 mg of potassium, 29 mg of magnesium, and 42 mg of calcium, helping to replenish electrolytes lost through sweat and prevent muscle cramps.

INGREDIENTS: 3 cups of fresh or frozen raspberries 1/2 cup of water 2 tbsp honey or agave syrup 2 tsp lime zest 2 tbsp lime juice 1/8 tsp salt

The vibrant colour of raspberries signals a wealth of protective phytochemicals. They contain aromatic compounds called ketones believed to support weight loss. Although clinical evidence is limited, some studies show that they alter the absorption and metabolism of fat. With over 100 seeds each, raspberries deliver a valuable helping of omegarich berry seed oil in a well-balanced omega-6/ omega-3 ratio. One cup of raspberries contains 461 mg of polyunsaturated fatty acids, known to keep joint cartilage strong and lubricated.

DIRECTIONS: Process all ingredients in a food processor until smooth. Portion into four freezer-safe containers and freeze for approximately 2 hours. Remove from freezer 10 minutes before serving. Makes 4 servings.

on Pinterest for more easy and nutritious recipes. iRun for the love of it — Catherine Lui, Ontario

2014-07-16 2:29 PM

adding a few frozen raspberries to ice water.


These high-fibre gems are not only low in fat and calories, but are packed with antioxidants to protect cells from the harmful effects of oxidation. Strawberries help prevent post-race immune suppression because they are bursting with vitamin C—even more than navel oranges. One cup provides over 100 per cent of the DV, along with 12 per cent DV of fibre and 9 per cent DV of folate. For maximum nutritional value, eat strawberries fresh.

PRE-RUN: Alternate layers of Greek yogurt, sliced strawberries, and granola for a highprotein breakfast parfait.

BLACK CURRANT The deep-purple hue of black currants comes from their powerful stock of antioxidant anthocyanins. These phytonutrients protect cells from the free radicals generated during long hard runs, offer cardio-protective and anti-inflammatory benefits, and increase the production of immune system cells to ward off summer colds. The soluble

fibre in currants staves off hunger, slows the absorption of carbohydrates to regulate insulin levels, and reduces the absorption of fat and cholesterol from food.

PRE- OR POSTRUN: Pack a bag of black currants for a fresh mid-afternoon snack.


No list of berries would be complete without these hydrating super fruits. With 84 per cent water, 3.6 g of fibre, and one of the broadest spectrums of antioxidants, blueberries have a lot to offer. They are a rich source of quercetin, a flavonoid known for keeping blood vessels healthy and increasing athletic endurance. Blueberries’ high antioxidant capacity can also help runners recover from postworkout muscle damage. A study in the Journal of the International Society of Sports Nutrition found that drinking a blueberry smoothie before and after exercise accelerated the recovery of muscles, getting athletes up and running sooner. ON-THE-RUN: Jazz up trail-mix by substituting dried blueberries for raisins.

iRun because I am ALIVE when I run! — Serena Dallas, British Columbia

iRun_JULY 2014_ISSUE05_FINAL.indd 17



2014-07-16 2:29 PM


BY DEVIN SHERRINGTON his workout plan. a gym—and these exercises Now you may be saying use the biggest muscles he spent hours in the gym, in the upper body, while forcing other muscles to get right? Nope, not at all! He spent no more than involved. In simple terms, one hour TOTAL each we picked exercises which week on his upper body used as many upper body workouts. Only muscles as possible. iRun for three workouts The results were myself. It of 20 minutes amazing to watch. makes me each made Runners happy, centres that much of a sometimes forget me, and clears my head. difference for they are high— Devin Sherrington, his time. end athletes. No Nova Scotia So runners matter who the please don’t runner is, if you ignore your upper body are aiming for a personal because it isn’t just your best in any distance, you legs, or your feet that get are pushing yourself you to the finish line. Your very hard. The great upper body will help you thing about working move faster if you give it with athletes is they’re just a little bit of attention. determined and attain For your next race try results quickly. the following workout My client rapidly three times a week: increased his numbers. By Three sets of: the time his race rolled • Push-ups around he was doing 42 • Chin-ups (if you can’t pushups without a break. do a chin-up use a chair to qualify for Boston. I His chin-ups were up to under your foot for help at changed the workout (rep sets of 12 and, best of all, the beginning) speed, numbers and set) he could do 30 sit-ups, •Sit-ups every three weeks so he non-stop. Remember just Do as many reps as you would keep progressing three months before he can during each set. Take but we stuck with the four couldn’t do one! In fact, a short break between basics to strength training he progressed so quickly, sets, move to the next one his upper body: Pushups, I had to have him do his Chin-ups, Sit-ups and planks in sets of 30 seconds exercise and go again. Remember to track your Planks. on, 15 seconds off since he numbers, and try to beat Everything he did was could hold it for well over a them the next time. You will be amazed at how strong you get, and best CHIN-UP BARS A doorframe mounted chin-up bar is the simplest version of the of all, your speed will chin-up bar, sold at Fitness Depot for less than $20. Wall-mounted increase. and heavy-duty doorframe chin-up bars that require a little more Happy running! assembly are also available and can be mounted and dismantled easily and can be used for floor exercises as well. Alternately, head to the nearest park and take advantage of playground equipment!

Your upper body needs love too Team Myles trainer, Devin Sherrington, shares a simple upper body workout that got his client to the Boston Marathon startline.


unners love to run. They need to do a lot of it to make sure they have the kilometres needed to run their races. Every runner knows the distance they need and follow the kilometres religiously. But many runners skip working any other part of their bodies outside of their legs — in fact they completely skip their upper bodies. The obvious problem with this is that your body is not just legs; your body is one large machine with many moving parts that work as one to make you run. And just like a machine, if one part is much stronger than another the machine can only work as hard—or move as fast—as the weakest part. For runners this means a weak upper body

and core, slows down their speeds considerably. A few years ago a very good runner came to me looking to speed up his marathon time. He needed to run a 3:15 to qualify for Boston and his personal best was 3:31. He had just about killed himself training for that personal best and was at the point where he wanted to quit. He even suggested to me that since he wasn’t that tall maybe that was why he could not get the speed he wanted. After we did a fitness assessment, it was very clear that his upper body strength was lacking — and not just by a little. He could only do two chinups, 11 push-ups and not one single sit-up. So I gave him a simple workout for the next three months as he prepped for his next marathon

on a rep count except for the plank, which he did for time. The reason I picked these exercises was simple: I wanted the exercises to be ones he could do anywhere—he travelled for his job so it was hard for him to regularly get to

minute. But the best result was his race time. Not only am I proud to say he qualified for Boston, but he cut his personal best time down to 3:06! That’s close to a 30-minute drop with just those changes to

Devin Sherrington is a seven time award winning master personal trainer and owner of 360fit, which was named Best Gym in Halifax 2013. He lives in Fletcher’s Lake, Nova Scotia with his girlfriend Lauren and children Reign and Journey.

Visit ‘Run Strong’ at for more tips and strength training exercises. 18

2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 18

iRun because in my mind I finish first everytime — Cynthia White, Ontario

2014-07-16 2:30 PM




Race day preparedness is not always what you think


ver hear the phrase “it is what it is”? Translated, it means “que sera, sera.” Or do I have that backwards? Sometimes, with all the technology available to us, it is easy to think too much about training and racing results. Sometimes, we forget that some things that affect our performances are out of our control. For example, heat, humidity, hills, or the lack thereof, and the unforeseeable stuff like blisters or chafing are all things that can take a toll on our runs and races and wreak havoc on our selfconfidence. It is so very hard to accept that sometimes, stuff happens and you just have to forget about it and move on to the next one. But that is what we should do. We all have goals and paces, but if it’s hot, cold, windy, slippery, slushy or perfect, the best you can ever do is the best you can hope for.

There’s a reason the fastest road races are in the spring or the fall, and distance track events are either in the earlier morning or the evening: it’s cooler, and usually less windy. The best and fastest conditions for a running race are courses with solid footing, are generally flat (but not necessarily), with about five people running the same pace as you, windless, and about 12 degrees Celsius with low humidity. In this kind of situation, a runner can push hard but still be steady with their pacing so they can drive themselves into the ground to achieve their maximum performance. With anything other than this set up, there really should be a bit of a give and take when you assess your race or workout. So, how much do I mean when I say give and take? 1-3 seconds per kilometre. It’s not

iRun to challenge and improve myself — Harvey Mitterhube, Alberta

iRun_JULY 2014_ISSUE05_FINAL.indd 19

huge, but it is enough to change a perspective on a performance from terrible to quite good. The Oops here would be to expect a perfect race without due consideration to the things you cannot control, like weather and course conditions. You do have control, to a certain extent, of a few other things that can wreak havoc on your results. Equipment failure, pacing, nutrition and your psychological sturdiness are all within your control—test your equipment and be sure that your socks, shoes, shorts and shirt all work for you at your race intensity. This is not the same as wearing them for a regular or easy run. Things change at race effort, and you need to make sure nothing rubs you the wrong way. Same goes for your pacing—while it is not essential to be exact, it is highly useful to have a

pretty good idea of how fast you can go, and not aim too high. You can aim a bit higher, just not too high. From a nutrition standpoint, the longer the race, the more important this one becomes— knowing what does and does not work for you, and at what time intervals at race intensity is crucial to success in the longer outings. If something goes wrong in a 5K, it likely won’t go off the rails until 3 kilometres or so, and you’d only have 6-15min to go. If something goes wrong 10 kilometres into a half marathon, your day could be done. I would suggest it actually is done if something goes wrong half way into a marathon. Of course, there are different degrees of ‘going wrong,’ but you get the point. Psychologically, being confident, calm and collected on the start line is a huge asset. That’s not to say you should be

cocky or not be excited at all, because that is also key, but you should be in control of your emotions until the gun goes off. To recap: not testing your equipment and nutrition, setting your sights unrealistically high, and being a bundle of nerves on the way to the start line are all counterproductive to success. Knowing you have all these aspects figured out will free up some of the psychological energy so you can focus on simply running your race. If you’ve done all of that, you can’t worry about those other factors that you can’t control. Tune in every issue for a new edition of The ‘Oops’ Factor. Rick Hellard, head coach of Zone3sports (zone3sports. com) in Ottawa, is a lifelong running addict. He’s also made or seen just about every mistake under the sun, making him a world-class expert in oops-prevention.


2014-07-16 2:30 PM





What happens when you quit a race — and what you can learn from it. By Bridget Mallon


’ve considered bailing during races before—it’s been a passing thought when things got tough, pushing up a hill, struggling to maintain my pace when my lungs scream and my legs are burning. But then I get past it, moving back into a positive mindset or talking tough to myself until I do. I’ve never actually quit a race—until May, 2014. Halfway through the HGT Sports 5K in Ottawa, I bailed. It’s not that I couldn’t do the distance. I wasn’t injured. I was just mad at myself. My brain bonked.

Starting out, I felt great— I was the Bionic Woman for about 1.5 kilometres. Ponytail and feet flying, and a big smile on my face, a PB in the bag, I thought. Then I faded fast. I dropped 10 seconds off my race pace, then 20, then 40. My lungs and legs were burning as I tried to push harder. Then I freaked out: “Why am I running my half marathon pace in a 5K? Why can’t I go any faster?!!” Just before the halfway point, I thought: “Why am I doing this? I’m too slow. This really hurts. I don’t want to do this today.” Then I did something I had never done before: I

walked off the course and stopped. I just stood there, watching the other racers in complete disbelief. I tore off my race bib in disgust, threw it in the garbage and walked back to my car. I bought some chips on the way to ease my sorrows and thought of everything I’d done wrong: not enough rest, not having a “Plan B” for the race, and too many missed runs in training. “Are you just going to keep quitting when things get tough?” I berated myself. “If you bail on a 5K, how are you going to do a marathon this fall?” After beating myself up for a while, I started to change gears.

By the time I got home (chip bag empty), I knew I wanted to learn from the experience. I asked a few coaches and fellow runners to share their Did Not Finish (DNF) experiences, what they had learned and what they did or would do differently the next time. First, I looked to my coach, Ian Fraser, professional triathlon and running coach, and former member of the Canadian National Elite Triathlon team: “Sometimes when it doesn’t feel right it’s easy to bail…especially on shorter, harder races, whether it’s running or biking,” explains Fraser. “It's like the body hits a certain threshold and

it just says ‘no.’ At the time, stopping feels like the right thing to do, but after we feel like kicking ourselves (I’ve done it too!). “It’s not necessarily a bad place to be,” continues Fraser, “It says that you’re running at a level that is really uncomfortable—which is what you should be doing. And on any given day, you have to be in the right space to accept that kind of pain.” FRASER'S ADVICE: "You’re not a failure if you learn something." Former elite Canadian ultra-marathoner Ryne Melcher, from North Vancouver, had this to say: “It’s the law of averages —the more you race, the more likely you’ll have a DNF at some point. Just like in training, there are runs that go well, and runs where you say ‘I can’t do it today.’ It doesn’t mean you’re a bad runner. It applies to any distance, but especially longer ones. In an ultra, whether 50K or 100K, you’re going to want to drop out at some point. You ask yourself, ‘What excuse do I use?’ “I’ve started the Western States 100-mile race in California three times, and finished it zero times. The first and second attempts I had GI issues early in the race. At 70 or 80 miles that’s expected, but after 10 miles, I knew it was not going to be a healthy or enjoyable race. The last time, it was more about mind over matter. It was my third attempts. I’d lived and trained in the mountains, I was prepared. And I’d just set

a Canadian 50 mile trail record. Then during the race I knew I was going to miss my goal, by a lot, and I just couldn’t rally myself mentally. I sat down at an aid station, and I was done. There’s a lot of pressure when you fly halfway around the world for a race and you have a performance goal.” MELCHER'S ADVICE: “Know that everyone, even the winner, doubts themselves at some point. Everyone suffers, everyone is hurting. The advice I follow myself and give to my athletes is to have A, B and C goals for a race, then factor in conditions on race day, like temperature, wind and humidity. Your A-race is best case scenario, B is acceptable, C is just to cross the finish line—unless you are injured. Talk to yourself about your goals before and during the race.” Krista DuChene holds the second-fastest female marathon time in Canadian history: “My only DNF ever after years of racing was the marathon at the 2013 World Championships in Moscow, Russia, when I collapsed around 12 kilometres due to heat exhaustion. I believe a third of the field did not finish that day. I learned that my mind was tough but when your body is completely incapable, it's game over.” DUCHENE'S ADVICE: “In my training, I condition myself to work through the tough parts, mentally and physically. So when it comes to race day, there are no surprises. Quitting is not an option

Based on your DNF experience, what advice would you give others? 20

2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 20

iRun for mojo — Andy Carruthers, Ontario

2014-07-16 2:30 PM

“I bought some chips on the way to ease my sorrows and thought of everything I’d done wrong.” —when I have to travel away from my family, I can't afford to not finish the job! I also think about the fact that everyone else is hurting, not just me. “Looking back on my decision to finish the Montreal Half Marathon Championships with an undiagnosed broken femur, I think: ‘Obviously if we had known I had a stress fracture, I would not have started the race.’ I was in great fitness shape, so like my experience in Russia when my body was incapable, it was game over regardless of how strong I was mentally. It just so happened that the finish line was in sight so I hopped on the good leg to complete the race!” Steve Mahood planned to qualify for the Boston

Marathon at Scotiabank Ottawa Marathon in May: “Three days before the race, I got a flat tire. Instead of calling roadside assistance, I changed the tire myself and in doing so, threw out my back. My doctor treated me, and gave me instructions on continuing treatment at home and proper warm-up before the marathon.   “On race day, I felt great. I had my pace tattoo with my goal time on my forearm—this was going to be my Boston qualifying race.  I warmed up before the race, and for the first 10 kilometres, I was on pace and feeling good.  At 15 kilometres, my back started to slowly seize up, and by 20 I was hunched over with muscles in knots.  I crossed the bridge into Quebec, and where

the marathon course turns left, I turned right and called it a day. “I chose to DNF at that point because I knew that proceeding could potentially cause further injury and jeopardize my substantial race plans for the year. While it was very difficult to make that choice, by the time my wife finished the race (and achieved her Boston qualifying time with minutes to spare), I had already decided that I would heal and find another BQ marathon within the next few weeks. While this makes the decision almost sound easy, it was far from it.  You train and plan for months with a goal in mind, and it all changes in an hour and 45 minutes, reducing you to tears of pain and frustration.

MAHOOD'S ADVICE: “Call roadside assistance! Seriously though, I would like to think I would make the same decision (not finishing) if I were in the same predicament again, but it is very difficult mentally to make that choice when you are goal-driven. “I learned that it is okay to make the difficult DNF choice when you can see beyond the immediate and focus on the big picture, also known as the DNS— Do Nothing Stupid. I have maintained a run streak (see page 7 for Top 10 reasons to go on a run streak) for 3.5 years, which is really important to me, and pushing through an acute injury just isn't worth the risk to my running future.” As for me, Bridget Mallon, I’m happy to

report I redeemed myself at The Emilie Mondor Memorial 5K a few weeks later—a PB by about 10 seconds and a decent ranking in the race. Here’s what I learned: I’m not alone. Lots of runners have quit races, for many reasons—and I’m grateful they shared their stories with me. I gained a deeper respect for the power of the mind over the body in sports, and life in general. I know that I don’t ever want to quit like that again, in any distance, because it feels terrible! I have a solid race plan that now includes a Plan B on race day—and a “just finish” Plan C. I've found a new resolve and strategies to push through when it hurts. Oh...and chips always help. Twitter: @bridgetmallon

What would you do differently? Visit 'At the Races' at! iRun because I need to — Denise Durand, Saskatchewan

iRun_JULY 2014_ISSUE05_FINAL.indd 21


2014-07-16 2:30 PM


Visualization: think strong, finish strong Physical training is only part of the success equation. For athletes, seeing is believing, and that means visualizing positive outcomes. By Joanne Richard


he mind rules; experts recognize that it can be your greatest ally, or your worst enemy, and negative thinking can stand in the way of your personal best and sabotage your performance. “Visualizing and seeing yourself be successful is such an important aspect of individual people having great run performances,” says Barrie Shepley, coowner of “But while most runners are out on the track, trails and treadmills four to five times a week trying to make their body faster, very few even spend five minutes a day preparing their most important organ—their mind—to go faster.” According to Shepley, a former Olympic coach, mindset is the biggest difference between athletes who have great runs one weekend and average runs a few weeks later. “The old adage if

you think you can or you think you can’t, you’re probably right, is so important when it comes to the power of the mind and achieving successful athletic performances.”


Mental performance consultant Alayne Hing agrees that believing it can be key to achieving it. “We take care of our bodies with nutrition, hydration, physical and even tactical training, but oftentimes we don’t prepare our minds. Anxiety, unexpected challenges, and not having a race plan can overwhelm a runner and result in a poor race outcome.” Controlling our thoughts is as important as controlling our physical movements. “A strong race plan, complete with many possible scenarios— blisters, poor weather, falling behind, number of competitors, cramps,

chafing, course layout, unexpected hills, etc.— can prepare you to deal with these challenges effectively, without panic, and move on smoothly without having them impact your overall race,” says Hing, who is with the Canadian Sport Institute in Calgary and also runs Elite Edge, a performance company.


Professional athlete Lionel Sanders employs visualization in his daily training. “The mind is the most underrated aspect of training. A great deal of my training is mind training. I think it is the most important aspect to athletic success.” The 26-year-old Hamilton triathlete says that without a positive mindset, the race can be lost before you even start, especially if intimidated by competitors. “This is where I put visualization to use. Before I go into a

race, I will have already won the race many times in my own head. That way, when I get there, I feel that all I need to do is what I have already done hundreds of times in practice.” Sanders visualizes success throughout every run, swim and biking practice. He trains 28-35 hours per week on average, which includes running about 150K, swimming 25K and biking 450K for a total of 625K over his training week. Visualizing the finish line helped Sanders come up with the fastest run split in the Half Ironman Triathlon in Syracuse on June 21 by nearly 10 minutes over past champions. “He ran 1:09 for his 21K split off the bike—after 90K of biking and 2K of swimming. Most people, fresh from running a half marathon, go about 1 hour and 30 minutes to 1 hour and 50 minutes. So 1:09 off the bike is ridiculously fast,” says Shepley, who trains Sanders physically and mentally, and has coached hundreds of people to national championship titles, as well as Pan American Games and World Championship medals.


For Sanders, thinking strong means finishing strong. When negative thoughts creep in, he replaces them with positive thoughts, such as, “yes, you can do this, just relax. In a race situation, I know these negative thoughts are sure to come, so before the race I like to think of a mantra that I will tell myself to stay as strong as possible.” Failing to acknowledge that “the dark place” is sure to come, says Sanders, is a key mistake racers make. “If you are pushing your limits, you will most certainly encounter negative states of mind, as your body does not like to transcend its current limitations. Knowing this, you need to have a meaningful mantra in place to regain composure over yourself in the moment.” It has to be meaningful, stresses Sanders, otherwise it will be easily tossed aside when “the dark place” overcomes runners with negative thoughts. Meaningful mantras allow athletes to push through barriers into places, both mental and


Sky above me. Earth below me. Fire within me. ALANA BONNER, QUEBEC For more running meaningful mantras from iRunNation, and to share yours, visit


2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 22

iRun because I can’t golf — Fraser Simpson, Ontario

2014-07-16 2:30 PM

”Over time, I have been able to see myself in a particular scenario to such an extent that it gives me shivers down my spine.”

BUILD A POSITIVE MINDSET AND GET ON THE ROAD TO PEAK PERFORMANCE: “Every single workout should not be too hard—mentally or physically—because nobody is able to dig deep every single session,” says Barrie Shepley, owner and trainer at Pick the key workouts—one to two every seven to 14 days—that you want to really take your mental and physical level to a new level of intensity. While going very fast for the entire race may seem nearly impossible for novices, just pick a portion of your training session where you intend on going to a new level of speed/endurance to start to build up your confidence, says Shepley. Figure out a way to truly believe that you can do whatever it is that you want to do. “This may not be easy, but with enough thought you can usually come to a solid underpinning as to how and why you can do whatever it is you want to do,” says professional athlete Lionel Sanders.

Lionel Sanders.



There are no shortcuts to Boston. ALAIN DESCHAMPS, ONTARIO physical, that they have never been before.


Throughout the day and before bed, Sanders visualizes as many different scenarios as he possibly can, along with the outcome that he would like to manifest in real life. “I try and add as much colour to the visualization as possible—for example, I try and see the sights, hear the sounds, smell the smells. Over time,

I have been able to see myself in a particular scenario to such an extent that it gives me shivers down my spine.” According to Hing, mental training is not something that is perfected overnight, but runners can increase performance dramatically with the right mental training and practice. “Since you can’t run all day, every day, why not get the reps in with your mind? Research shows that thoughts and images

iRun to allow myself time to refocus — Scott Gillner, Ontario

iRun_JULY 2014_ISSUE05_FINAL.indd 23

produce the same mental instructions as actions. “Essentially, we want to get in many reps of successful, vivid, firstperson imagery to build and wear in the neural pathways of our brain so that during competition, our bodies are more likely to recreate what we have visualized,” adds Hing, whose company, helps both individuals and teams succeed in their performance domain, whether they

are amateur, Olympic or professional athletes. Shepley adds that confidence in races comes from doing things in workouts that reflect what you want to do in a race. “People often think that mental skills are only important during a race, but the reality is mental skills are critical in workouts to help you to take your fitness and experience to a new level during training so you can just repeat it during a big event.”

Pay attention to negative thoughts, label them when they arise, and then work to replace them with more positive, productive and encouraging thoughts, stresses Sanders. Give as much meaning to what you are doing as possible. “The more meaningful an endeavour, the more likely you are to achieve that endeavour,” adds Sanders. “Control the controllables,” says Alayne Hing, a Calgary mental performance consultant at “Work on what is in your own power to change, and forget the rest.” Take care of the anxiety. Find out what your optimal zone of functioning is, speak with a mental performance consultant to help you find this, and then get yourself there, says Hing. “It may take deep breathing, music, progressive muscular relaxation or key words, but learn to utilize all of these tools that are in your tool belt.”


2014-07-16 2:30 PM



TRAGEDY TO THE TRAIL Choosing to run through her loss made a national champion of Stacie Carrigan. By Ryne Melcher


course features over 2,740 eep in the heart of metres of elevation gain and the Maloti Mountains equal descent. The lowest in Lesotho’s point of the course is 2,000 Ts’ehlanyane National Park, metres, and an 11-kilometre Stacie Carrigan, of Kelowna, segment of the race is spent British Columbia, is cruising above the 3,000 metre mark . along the 10,000 foot plateau As with any race in remote halfway through the inaugural mountain areas, competitors 55km 2013 Lesotho Ultra are at the mercy of Trail. After a stellar Mother Nature. In the breakout season course safety briefings, including setting iRun to mention was made a National Trail be free. of the possibility of 50 mile record, — Stacie Carrigan needing helicopter representing evacuations in case of Canada at the harsh weather or emergency. World Trail Carrigan looked at me and said, Championships in Wales and “Ryne, whatever happens, I winning the 2013 National can’t get in a helicopter. Send a Trail 50K Championships, donkey up, but I can’t get in a Carrigan received an elite helicopter.” invite to compete in Lesotho Flashback to 2009 before for the African Continents Carrigan’s running career first-ever Sky Running Race. began. Eleven days after she The Lesotho Ultra Trail married her financé Shawn course was the mastermind Carrigan, she received the of Andrew Booth, KZN Trail devastating news that he had Running Director, and James been killed in a helicopter Hallett of Go Trail and South accident. Africa’s The North Face. The

Running became an outlet for the emotions and feelings Carrigan didn’t know how to deal with, and provided her a way to express herself. A concerned friend entered her into a local half-marathon, and the schedule of getting out to run on a daily basis aided in getting her out into the world and clearing her mind. “Running is a reminder of what it feels like to be alive. When I'm out there clearing my head, I am able to be free,” says Carrigan. It soon became evident that Carrigan had a strong natural running ability in the distance running world. Her motivation to continue past that first half marathon was quite simple. “I can feel my heart beating, my breath filling my chest, my legs, body and arms moving in rhythm and in this moment, I am

truly grateful,” smiles Carrigan. Carrigan ended the Lesotho Ultra Trail in a stellar third place female finish. The trip to Africa, which included an opportunity to visit children in a local village just outside the Maliba Mountain Lodge, the host of the race, was the icing on the cake at the end of a long year of racing. “It’s races and moments like these that keep me going and make me happier with life,” remarked Carrigan. Shawn was an only child, and Carrigan keeps quite close with her in-laws, who live just outside of Toronto. In fall 2013, at Run for the Toad 50K, host of the National Trail Running Championships, her in-laws were able to watch her compete for the first time. The Run for the Toad is a very spectator-friendly

Meet George Sarson, race director of Run for The Toad—visit 'At The Races' at! 24

2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 24

iRun because it helps me to clear my mind — Lisa Tassone, British Columbia

2014-07-16 2:30 PM

four-loop course in Pinehurst Conservation Area just outside of Paris, ON, so they had the opportunity to watch the race unfold and see Carrigan go to work with her passion for running. Carrigan led from wire to wire and became the second female to break the four-hour barrier at the Toad, the other being ultra-running legend Ellie Greenwood. It was a special weekend for Carrigan to be crowned National Trail Running Champion with her

late husband's family cheering her on from the sidelines. "The hospitality and passion shown by George and Peggy Sarson at the Run for the Toad is exactly why I enjoy the trail and running community,” says Carrigan. Advice from Carrigan for dealing with stress or grief and what got her through dark patches is simple: “Never give up and don’t hesitate to seek help or support. The running community is a great social and supportive community. I’ve found a vast network of people

to share the trails and miles with everywhere I go.” For 2014, Carrigan’s sights are set on expanding on her successes from 2013. The Run for the Toad is hosting the National Trail 50K Championships again this year and she'll be there to defend her title. She’ll take a trip back to the beautiful trail of Lesotho in November to see about improving on her third place finish last year. Solidifying a qualifying spot to represent Canada again at the 2015 World

Trail 50 Mile Championships in Annecy, France is also on the slate. This summer will mark five years since that tragic day that Shawn passed away. As time passes, normalcy in life gets easier and easier. A part of Shawn is always with Carrigan when she races and trains, and is an instrumental part of keeping her focused and driving her to new heights. "I like to take running one race, one training run at a time and enjoy the experience," says Carrigan.


”The Lesotho mountain trails and views were a stunning and shining example of why I get excited and motivated to run each day.”

iRun_JULY 2014_ISSUE05_FINAL.indd 25


2014-07-16 2:30 PM


5 K • 1/2 MA R A T H O N

SE P T 1 9 – 2 1 , 2 01 4



FINISHERS’ MEDALS When a soldier puts one of the coveted “dog-tag” medals around your neck at the finish line, take the opportunity to thank him or her for all they do to keep Canada safe at home and abroad!

PATRONS OF THE RUN In 2013, Their Excellencies the Right Honourable David Johnston, Governor General of Canada, and Mrs. Sharon Johnston became Patrons of Canada Army Run. This year, they’ve invited the ½ marathon participants to run through the grounds of Rideau Hall.


The 5K and half marathon courses take participants past scenic and historic sites throughout the National Capital Region. And this year, half marathoners will run through the grounds of Rideau Hall, the official residence and workplace of the governor general and commander-inchief of Canada – a first!


2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 26

iRun for physical and mental health — Dave Schoenfeld, Ontario

2014-07-16 2:30 PM

ARMY EQUIPMENT Ever wanted to get up close and personal with some of the horsepower behind the Canadian Army? Throughout Canada Army Run Weekend, you’ll have a chance to see lots of Army vehicles and other equipment and to talk to soldiers about the ins and outs of it.

SOLDIERING ON A highlight for many is the 15-minute early start given to ill and injured soldiers and athletes with disabilities in both the 5K and half marathon. These inspiring individuals demonstrate for all the true meaning of “soldiering on”.


Enjoy a weekend of fun and festive activities, including live entertainment, the BMO Kids’ Zone, and upbeat music performed by local and military bands, including The Regimental Band of the Governor General’s Foot Guards and The Pipe and Drums of The Cameron Highlanders of Ottawa (Duke of Edinburgh’s Own).


W W W .A RM Y R UN . CA Presented by

iRun because it makes me feel good about myself — Ashleigh Steele, Ontario

iRun_JULY 2014_ISSUE05_FINAL.indd 27


2014-07-16 2:30 PM



2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 28

iRun because I’m worth it! — Lucie Lambert, Ontario

2014-07-16 2:30 PM

for the city for the scenery for the spectators for the achievement

for the records! for the celebration for the community for the experience

Yemane Tsegay New Canadian soil record: 2:06:54 Photo: Photo Run

Registration opens September 2nd!


23 - 24

2015 iRun because I thought it was impossible — Amanda Friday, Ontario

iRun_JULY 2014_ISSUE05_FINAL.indd 29



2014-07-16 2:30 PM

RACECALENDAR [ WEST ] MONDAY, SEPTEMBER 1 Sheep River Road Race, Okotoks, AB

SATURDAY, SEPTEMBER 20 Frosty Mountain Trail Race 2014, North Vancouver, BC

SUNDAY, OCTOBER 5 Fernie Half Marathon and 10K, Vancouver, BC

SATURDAY, SEPTEMBER 6 Mount Robson Marathon 2014, Valemount, BC

SATURDAY, SEPTEMBER 20 2nd Annual NICU Fun Run in the Park, Edmonton, AB

SUNDAY, OCTOBER 5 Coronation Second Annual Turkey Trot, Coronation, AB

SATURDAY, SEPTEMBER 6 DOAC 7th Arm Trail Race 2014, Wainwright, AB

SATURDAY, SEPTEMBER 20 Calgary Peace Run and Walk, Calgary

SATURDAY, OCTOBER 11 AND SUNDAY, OCTOBER 12 BMO Okanagan Marathon 2013, Kelowna, BC

SATURDAY, SEPTEMBER 6 Step N Stride, Edmonton , AB SATURDAY, SEPTEMBER 6 Kelowna Wine Country Half Marathon, Kelowna, BC SUNDAY, SEPTEMBER 7 MENDZAT's living test race, Edmonton, AB SUNDAY, SEPTEMBER 7 Run for the Brave, Edmonton, AB SUNDAY, SEPTEMBER 7 Stettler Duathlon, Stettler, AB SUNDAY, SEPTEMBER 7 Coho Run, Vancouver, BC SATURDAY, SEPTEMBER 13 Vancouver Eastside 10K, Vancouver, BC

SATURDAY, SEPTEMBER 20 CFL Family Fun Run, Thorsby, AB SATURDAY, SEPTEMBER 20 Night Race Edmonton 2014, Edmonton, SATURDAY, SEPTEMBER 20 Sundre Snake Hill Slam, Sundre, AB SATURDAY, SEPTEMBER 20 Frogger 15K, Campbell River, BC SUNDAY, SEPTEMBER 21 Amies gifts a run with the Kinettes, Lloydminster, AB SUNDAY, SEPTEMBER 21 The North Shore Kidney Run, North Vancouver, BC SUNDAY, SEPTEMBER 21 Trail River Run 2014, Port Coquitlam, BC

SATURDAY, SEPTEMBER 13 Believe Run for the Gold, Calgary, AB

SUNDAY, SEPTEMBER 21 Walk, Run and Roll'n for Rett Syndrome, Port Coquitlam, BC

SATURDAY, SEPTEMBER 13 Fit for Motion Half Marathon, Barrhead, AB

FRIDAY, SEPTEMBER 26 Night Race Vancouver 2014, Vancouver

SATURDAY, SEPTEMBER 13 Habitat for Humanity Raise the Roof Fun Walk-Run, Okotoks, AB

SATURDAY, SEPTEMBER 27 Melissa’s Road Race 2014, Banff, AB

SATURDAY, SEPTEMBER 13 Rock and Roll Climb of Hope Run 2014, Edmonton, AB SATURDAY, SEPTEMBER 13 Rocky Mountain Mut Strut, Canmore, AB SATURDAY, SEPTEMBER 13 Open Minds Walk and Run Red Deer , AB SUNDAY, SEPTEMBER 14 Seymour Valley 1/2 Marathon and 1/4 Marathon, North Vancouver, BC SUNDAY, SEPTEMBER 14 Dinosaur Valley Marathon, Drumheller, AB SUNDAY, SEPTEMBER 14 11th Annual Rotary Run For Life, Stony Plain, AB SUNDAY, SEPTEMBER 14 Urban Venus Deliciously Sweet Run 2014, Calgary, AB


2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 30

SATURDAY, SEPTEMBER 27 Run for Calgary, Calgary, AB SATURDAY, SEPTEMBER 27 Sight Night Edmonton, Edmonton, AB SUNDAY, SEPTEMBER 28 The Kidney Run in Kelowna, Kelowna, BC FRIDAY, OCTOBER 3 Ambulance Chasers 10K and 5K Run, Calgary SATURDAY, OCTOBER 4 Harvest Half Marathon SUNDAY, OCTOBER 5 BlueShore Financial SPIRIT of the Shore Half-marathon, West Vancouver, BC

SUNDAY, OCTOBER 12 Goodlife Fitness Victoria Marathon Marathon, Half-marathon and 8K SATURDAY, OCTOBER 18 Heart Beats Family Fun Run/Walk, Calgary, AB SATURDAY, OCTOBER 18 The Co-operators Presents The Cares Run, Abbotsford, BC SATURDAY, OCTOBER 18 Kathy's Run for Pancreatic Cancer, Edmonton, AB SATURDAY, OCTOBER 18 Run with Heart 10Ka nd 5K, Red Deer, AB SATURDAY, OCTOBER 18 Robert Hamilton Memorial, 5 Mile, 10 Mile, Calgary SATURDAY, OCTOBER 18 Banff Ekiden Relay SUNDAY, OCTOBER 19 MEC Calgary Race Seven Marathon, Half-marathon, 10K, 5K, 1K Kids Run SUNDAY, OCTOBER 19 31st Annual Fall Classic 5 and 10 Miler, Edmonton, AB SATURDAY, OCTOBER 25 Get Spooked Glow and Halloween 5K and Kids Run, Kamloops, ON SATURDAY, OCTOBER 25 Hallows Eve Marathon, Halfmarathon & 10K, North Vancouver, BC SUNDAY, October 26 Rock n Roll Oasis Vancouver Half-Marathon & 44th Annual Cunningham Seawall 10K, Vancouver SATURDAY, NOVEMBER 1 Recovery Run 10K, 5K, Calgary SUNDAY, NOVEMBER 9 Last Chance Half Marathon, Calgary

SATURDAY, NOVEMBER 22 Bear Mountain Resort 10K and Halfmarathon and relay, Victoria [ PRAIRIES ] SATURDAY, SEPTEMBER 6 Electric Donkey 5K Glow Run, Winnipeg, MB SATURDAY, SEPTEMBER 6 2014 Winnipeg 10 and 10 presented by Investors Group, Winnipeg, MB

SUNDAY, NOVEMBER 9 Boundry Bay Marathon, Halfmarathon, 10K, 5K, Delta, BC

SATURDAY, SEPTEMBER 13 Marche de sensibilisation a l obesite, Sherbrooke, QC SATURDAY, SEPTEMBER 13 Night Race Montreal 2014, Montreal, QC SATURDAY, SEPTEMBER 13 Relais Bromont-Sutton Relay Race 2014, Bromont, QC

SUNDAY, SEPTEMBER 7 Treherne Marathon Run For The Hills, Treherne, MB

SUNDAY, SEPTEMBER 14 REP Marathon, Toronto, ON

SUNDAY, SEPTEMBER 7 2014 Credit Union Queen City Marathon, Regina, SK

SUNDAY, SEPTEMBER 14 Scanlon Creek Run for the Trails 2014, Newmarket, ON

SUNDAY, SEPTEMBER 7 Kidney Ride, Glide, Stride, Winnipeg, MB

SATURDAY, SEPTEMBER 20 5th Annual 5K on the Runway, Oshawa, ON

SATURDAY, SEPTEMBER 13 Run for the Family, Saskatoon, SK

SATURDAY, SEPTEMBER 20 Appleby Pharmacy Waterfront Trail 2014, Burlington, ON

SATURDAY, SEPTEMBER 20 Hustle for Hunger Winnipeg 2014, Winnipeg, MB SATURDAY, SEPTEMBER 20 Walk/Run for Wildlife, Winnipeg, MB SATURDAY, SEPTEMBER 20 Melfort Multi K, Melfort, SK SUNDAY, SEPTEMBER 21 The Fort Garry Rotary Half Marathon Run for Youth 2014, Winnipeg, MB SUNDAY, SEPTEMBER 28 Fall Foursome, Saskatoon, SK SATURDAY, OCTOBER 4 Flatlanders Half Marathon, Regina, SK SUNDAY, OCTOBER 5 CIBC Run for the Cure, multiple locations across Canada SUNDAY, OCTOBER 19 3rd Annual Winnipeg Fire Paramedic Service Half Marathon, Winnipeg, MB SATURDAY, OCTOBER 25 Regina Road Runners Harvest Moon Run, Regina, SK [ ONTARIO & QUEBEC ]

SUNDAY, OCTOBER 5 CIBC Run for the Cure, multiple locations across Canada

SATURDAY, SEPTEMBER 13 Mudpuppy Trail Run, Waterloo, ON

SATURDAY, SEPTEMBER 13 Downsview 5K, Toronto, ON

SATURDAY, SEPTEMBER 20 Oasis Zoo Run 10K 5K and Cub Run, Toronto, ON SATURDAY, SEPTEMBER 20 The Hillbilly Hustle, Glencoe, ON SUNDAY, SEPTEMBER 21 Island Girl Half Marathon Half Marathon Relay and 5K, Toronto SUNDAY, SEPTEMBER 21 Canada Army Run Half-marathon and 5K, Ottawa SUNDAY, SEPTEMBER 21 Miles with the Giant, Thunder Bay, ON SUNDAY, SEPTEMBER 21 Nutrience Oakville Half Marathon, Oakville, ON SUNDAY, SEPTEMBER 21 Run for the Grapes, St. Catharines, ON grapes SUNDAY, SEPTEMBER 21 Run4Rett 2014, Richmond Hill, ON SUNDAY, SEPTEMBER 21 Marche et Course du coeur 2014, Québec, QC SATURDAY, SEPTEMBER 27 Cavan Hills Cross Country Run 2014, Peterborough, ON

iRun because I get better — Meg Harradine, British Columbia

2014-07-18 10:45 AM

SUNDAY, SEPTEMBER 28 Railpath Community Run, Toronto SUNDAY, SEPTEMBER 28 Toronto 10 Miler and 5K, Toronto

SATURDAY, OCTOBER 18 5th Annual 9 Run Run Half Marathon and 10K, Stittsville, ON

SATURDAY, OCTOBER 4 Collingwood Half-marathon/10K

SATURDAY, OCTOBER 18 Running Scared - Huntsville's 5km Zombie Run, Huntsville, ON sporting-events/autumn/zombierun-5km

SATURDAY, OCTOBER 4 Sears Great Canadian Run, Ottawa

SUNDAY, OCTOBER 19 Trek or Treat Night Trail Run, Collingwood, ON

SUNDAY, OCTOBER 5 Lanark Civitan Scarlet Fall Run, Lanark, ON

SUNDAY, OCTOBER 19 MADD Dash 10K and 5K Ottawa

SUNDAY, OCTOBER 5 Tom Taylor Trail Ten Miler 2014, Newmarket, ON

SUNDAY, OCTOBER 19 Demi-marathon St-Élie-de-Caxton Half Marathon, St-Élie-de-Caxton, QC

SUNDAY, OCTOBER 5 CIBC Run for the Cure, multiple locations across Canada SUNDAY, OCTOBER 12 Somersault - The Ottawa Fall Colours 10k, Somersault - The Ottawa Fall Colours Marathon, The Ottawa Fall Colours 1/2 Mara... Wylie Ryan 1k Turkey Trot SATURDAY, OCTOBER 11 23nd Annual Beat Beethoven, Ottawa SATURDAY, OCTOBER 11 le marathon de la zone portuaire de chicoutimi, Chicoutimii, QC Marathon and 5K Zone_portuaire.html SATURDAY, OCTOBER 13 Kitchener- Waterloo Oktoberfest 5K Fun Run FRIDAY, OCTOBER 17 Trek or Treat Night Trail Run, Oakville, ON

SUNDAY, OCTOBER 19 Blackburn Cancer Chase 2014, Blackburn Hamlet, ON SUNDAY, OCTOBER 19 Run Blue Mountains, Thornbury, ON, Half-marathon, 10K, 5K Kids Fun Run SUNDAY, OCTOBER 19 25th Annual Scotiabank Toronto Waterfront Marathon, HalfMarathon and 5K, Toronto ON SATURDAY, OCTOBER 25 Horror Hill 10K and 5K Waterloo, ON SATURDAY, OCTOBER 25 The Halloween 7K and 1K, Stoney Creek, ON SATURDAY, OCTOBER 25 WestMONSTER Run, Guelph, ON

SATURDAY, OCTOBER 25 Toronto Women's 8K/5K, Toronto SUNDAY, OCTOBER 26 Pumpkin Summit 8k Trail Race, Milton, ON SUNDAY, OCTOBER 26 Sydenham Fall Trail Run 2014, Sydenham, ON SUNDAY, OCTOBER 26 Niagara Falls International Marathon 2013, Niagara Falls, ON SUNDAY, OCTOBER 26 STATO's Haunted Hustle, Haileybury, ON Half-marathon, 10K and 5K SUNDAY, OCTOBER 26 Monster Dash 10K/5K/1Mile, Toronto SATURDAY, NOVEMBER 1 MEC Ottawa Race 7 Fall Classic Marathon, Half-marathon, 5K SATURDAY, NOVEMBER 1 Angus Glen Half Marathon, 10K 5K and Kids K, Markham, ON angus-glen-half-marathon SUNDAY, NOVEMBER 2 Hamilton Marathon Road2Hope Half-marathon, 10K, 5K SUNDAY, NOVEMBER 2 Course d'Oka Race 2014, Oka, QC Half-marathon, 10K, 5K TUESDAY, NOVEMBER 11 Tim Hortons Casablanca Classic 8K & Cold Stone 3K, Grimsby, ON TUESDAY, NOVEMBER 11 Remember Run 5K, Cambridge, ON

SUNDAY, NOVEMBER 29 La course des Peres-Noel 5K, Jonquiere, QC

SUNDAY, OCTOBER 5 CIBC Run for the Cure, multiple locations across Canada SUNDAY, OCTOBER 11 The Dam Run, Perth-Andover, NB

[ EAST ]

SUNDAY, OCTOBER 11 Valley Harvest Marathon, Ultra, Half-marathon, 10K, 5K, Kids Run, Wolfville, NS

SUNDAY, SEPTEMBER 14 Bathurst 10K and 5K Bathurst, NB SUNDAY, SEPTEMBER 21 Accreon Fall Classic Fredericton, NB SATURDAY, SEPTEMBER 27 NB Air Cadet Fun Raiser - Levee de Fun, Fredericton, NB SATURDAY, SEPTEMBER 27 NB Air Cadet Fun Raiser - Levee de Fun, Moncton, NB SATURDAY, SEPTEMBER 27 NB Air Cadet Fun Raiser - Levee de Fun, Charlo, NB SATURDAY, SEPTEMBER 27 NB Air Cadet Fun Raiser - Levee de Fun, Grand Falls NB SATURDAY, SEPTEMBER 27 NB Air Cadet Fun Raiser - Levee de Fun, Miramichi, NB SATURDAY, SEPTEMBER 27 NB Air Cadet League Fun Raiser Levee de Fun, Saint John, NB SATURDAY, SEPTEMBER 27 Run Without Borders St. Johns 2014, St. John's, NL SATURDAY, SEPTEMBER 27 5KM Zombie Trail Run, Waverley, NS

SUNDAY, OCTOBER 11 Marathon Luc Gallant 2014, Kouchibougouac National Park, NB kouchibouguac/activ/special/ lucgallant.aspx SATURDAY, OCTOBER 18 Cape Breton Fiddlers Run, Sydney, NS SATURDAY, OCTOBER 25 Creepy Crawl 5K Fun Run, Saint John, NB SUNDAY, OCTOBER 26 Legs for Literacy / Courir pour lire, Moncton, NB SATURDAY, NOVEMBER 1 Run the River 10K, 5K, 3K, Nackawic, NB SUNDAY, NOVEMBER 2 325e Demi-marathon de l'Acadie, Tracadie-Sheila, NB SUNDAY, NOVEMBER 16 Miramichi November 5km, Miramichi , NB SUNDAY, NOVEMBER 23 Miramichi December 5km (in November), Miramichi , NB


Check out gear reviews by the iRunGear Test Team:


also specializing in bracing and recovery products


iRun because it keeps me sane — Andree Outridge, Ontario

iRun_JULY 2014_ISSUE05_FINAL.indd 31

G A I T A N A LY S I S | O R T H O T I C S | B R A C I N G

w w w. s o l e f i t. c a


2014-07-18 10:46 AM






The Smart Runner Workshop has been empowering runners with the knowledge they need to run smarter, faster and with less risk of injury for a few years. Founded by chiropractic sports specialist Dr. Dale Macdonald (who also co-founded the Stampede Road Race in 2009 with Jeremy Deere, co-founder and managing partner of Strides Running Store Inc. in Calgary), the Smart Runner Workshop is based on peer-reviewed research from the global running community. Over 100 people attended this year's workshop in May. The theme: the seven deadly sins of distance running.


e had a long chat with Dr. Macdonald on this hot topic, and although it would be difficult to report on every detail of the conversation, we gathered together a Coles Notes version for you. Although some of this information may be old news to veteran runners, it still serves as a healthy reminder that positive acts of self-discipline can help runners of all abilities and experience to keep fire and brimstone at bay.


“Doctor, my knees and joints hurt from running.” “Well, how old are your shoes?” “I don't know, two or three years old…?” Hmmm. It’s easy to lose track of the days and Ks we log in our running shoes. But when things start to feel a bit off, look to them for the first line of offence. Changing your shoe could clear up your aches and pains almost immediately. TOP TIP: “Most runners can get the most out of a comfortable neutral shoe,” says Dr. Macdonald. “And remember— you get what you pay for.” Don't be afraid to spend a little extra on a shoe from a specialty running store—your best bet for quality footwear and advice.


We’ve said it before and we’ll say it again: working on your strength and flexibility is key to good running form. “Most running form issues are caused by inadequate strength,” says Dr. Macdonald. “Many of us sit at a desk all day, causing our muscles to become stiff and lazy—which can lead to neurogenic reciprocal inhibition.” We had to google that one. It turns out “reciprocal inhibition” describes two opposing muscle groups working together to produce an effect, such as your stride. A muscle imbalance can inhibit this process. For example, tightness of the hip flexors can inhibit the glutes, resulting in soreness and subsequently injury.



2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 32

2014-07-18 4:57 PM

RATION TOP TIP: Seek professional help with identifying weaknesses. Tight muscles need to be loosened before inhibited muscles can be strengthened.


“Imagine an empty coffee mug,” explains Dr. Macdonald. “This represents a body devoid of repetitive strain. Then we begin to run too hard for too long without rest. Our body does not have enough time for true tissue repair and so it begins to create compensations. Unbeknownst to us these compensations start to fill the proverbial coffee mug. “Eventually the coffee mug spills over and the onset of symptoms begin,” continues Dr. Macdonald. “Runners are often surprised that the pain comes out of nowhere but in reality it’s been building up for quite some time.” TOP TIP: “To drain the coffee mug you need to remove compensations—simply taking time off is not enough. Only treatment drains the coffee cup,” says Dr. Macdonald. “You’ll be back to running faster and with less risk of relapse.”


“There is a cost-versus-benefit to running,” Dr. Macdonald says. “Recent studies show that after three hours or more of running, the rate of muscle damage increases by 8 per cent and your organs start to suffer.” Furthermore, your immune system may become compromised, and your body can enter a catabolic state in which the natural process of tissue growth and repair will not take place. Microscopic tears and bleeding can occur in your muscle fibres and cells as a result of long periods of training. Research shows that degradation of muscle proteins is at its peak 24 hours after a hard workout. If we don’t allow enough recovery time,

our bodies can go into damage control mode, remodelling tissue in a less-than-ideal way by artificially reinforcing muscle with scar tissue. TOP TIP: Allow your body to recover properly. According to research, muscle protein re-synthesis peaks at 36 to 46 hours after a workout, at which time healthy tissue is at its best. Don’t put excessive strain on the tissue before then.


Although weight-bearing exercises, such as running, can help to maintain or even increase bone density, research has shown that bone density in symptomatic runners with active shin pain is 12 per cent lower than in painfree runners. Wolff’s law, developed by German anatomist and surgeon Julius Wolff in the nineteenth century, states that bone in a healthy person will adapt to the loads under which it is placed. In other words, if load increases, the bone will remodel itself over time to become stronger to resist the rate of loading. However, ramping up too quickly doesn’t allow your body to adapt. By building up duration and distance progressively, you can maintain healthy bone density while avoiding soft tissue and bone-related injuries such as stress fractures. As well, a nutrient-rich diet of vegetables, whole grains, beans and moderate amounts of dairy products and fruit supplies the key nutrients required for optimal bone health. If you're going to go the distance, make sure your body has what it needs to stay and grow strong. TOP TIP: “Follow the 10 per cent rule,” Dr. Macdonald says. “Increase your distance or time by 10 per cent each week for three weeks, then hold at week four to minimize risk.” Repeat.


repletion is enhanced by the degree of depletion. Also, re-evaluate the “buffet belt,” as Macdonald jokingly calls the multiple-bottle fuel belt. Research shows we generally have enough energy storage for over an hour and half of running without needing to refuel. Overconsumption on the run is just as detrimental as poor pre-race nutrition—your performance can be affected by unnecessary weight gain over time caused by over-fuelling. On long runs, your system allows for sympathetic preference to skin and muscles, turning your stomach off and limiting digestion of the fuel being consumed. Dr. Macdonald notes: “I knew of one Boston Marathon racer who crossed the finish line 11 pounds heavier than when she started. Eleven pounds!”

TOP TIP: “Simply, run when you feel good,” says Macdonald. Many runners start off tired but are reenergized after a short time on the run, so Dr. Macdonald recommends heading out for a 10-minute test. “If you still feel sluggish after 10 minutes, turn around and head home. There’s always tomorrow.”

TOP TIP: Test out your nutrition needs during your training runs. Simply start at a zero-to-low rate of consumption and build up, monitoring your performance throughout the process. Also worth noting: A 2010 study published in Medicine and Science in Sports and Exercise showed that simply sloshing (they call it “mouth rinsing”) a 6.4 per cent carbohydrate solution for 30 seconds followed by spitting it back out is virtually as good as ingesting it.

Chronic fatigue, poor sleep patterns, and tossing and turning at night could all be signs of overtraining, suggests a recent study published in Medicine and Science in Sports and Exercise. Increased fatigue associated with longer and harder workouts is normal, but you should be aware of changes in sleep patterns and a decrease in performance during workouts. Also, knowing and monitoring your resting heart rate is a best practice when it comes to recovery. If in the morning following a long run you have a higher resting heart rate than usual, your body could still be recovering and you should adjust your workout schedule to prevent overtraining or injury.


It’s a truism among runners that a great diet cannot make an average runner elite, but a poor diet can make an elite runner average. Carbo-loading is key to maximal performance, yet many of us are still doing it wrong. Dr. Macdonald recommends the following guidelines for optimal pre-race consumption. 24 to 36 hours pre-race: exercise vigorously to bottom out your carbohydrate load (for example, 5K speed work for a marathoner). A “glycogen window” exists for one to four hours after this workout. It is imperative that you consume adequate carbohydrates as soon as possible afterwards; use seven to 10 grams per kilogram as a guide. The rate of carbohydrate

Dr. Dale Macdonald is a post-doctoral sport specialist in private practice in Calgary, Alberta. He is the director of Elite Sport Performance; a multidisciplinary sport injury practice in Calgary. Through, Dr. Macdonald hosts an annual running workshop where he and his team of experts share the latest peerreviewed research from the global running community with avid runners from across the country. Dr. Macdonald is a competitive 5 and 10km racer. He also races mountain bikes and go-karts!

Visit Smart Runner at for 9 ways to run faster without training harder! iRun because it keeps me smoke-free for good! — Jose Sifuentes, Ontario

iRun_JULY 2014_ISSUE05_FINAL.indd 33


2014-07-18 4:57 PM



your thirst for something new Five fluids that will keep you hydrated... and energized. By Anna Lee Boschetto Whether you’re pounding the pavement in the heat of summer or hitting the frozen ground running during the winter, staying hydrated is critical. While you probably already know that water’s your best bet, especially for short runs that last an hour or less, there are other options that may benefit you even more in the long run.


With a slight tangy flavour minus the fat found in coconut milk, coconut water has recently become a fan favourite among runners as a pre- and post-run beverage. Although researchers are still deliberating on its tangible benefits, with about 500 milligrams of potassium (a nutrient which aids in muscle recovery) in an eight-ounce serving, coconut water seems to make a solid alternative to sport beverages.


Endurance runners will naturally reach for sports beverages to replenish electrolytes and carbohydrates during a long run and even as a post-run option. These beverages are useful for runners who are logging more than an hour run because they offer added energy and replenish minerals, including magnesium, sodium and chloride; but shorterdistance runners who have completed an intense workout may also benefit from these drinks post-run.


With concentrations of key nutrients, including vitamin C, potassium and fibre, vegetable juice makes an incredible post-run beverage. Not only will vegetable juice help you rehydrate, you’ll get a solid dose of key nutrients that you may otherwise miss. While vegetable juice offers a good sodium boost, which can be much-needed after a long run, stick with ones that have 500 milligrams or less per serving to keep your levels in check.


An excellent source of catechins, antioxidants that have been known to fight heart disease and ease muscle recovery, green tea makes a stand-up hydration option either pre- or postrun. Plus, green tea contains caffeine, which helps give your speed and endurance an added boost. Steep green tea bags for three to five minutes, add ice and store it in your fridge as a refreshing alternative to water. Just remember to avoid adding sugar. Instead, opt for fruit-flavoured teas to change it up.


Go ahead, indulge your inner child and down a post-run glass of chocolate milk. According to American and British research, milk speeds up muscle recovery and includes added bone-building benefits that you just won’t find in a sport beverage. Plus, the eight-ounce cartons make it the perfect on-the-go post-run drink.

The iRun Gear Test Team has been busy testing out HoneyMaxx, the world’s first  honey-based sports drink, developed and manufactured here in Canada. 34

2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 34

iRun because pride lasts longer than pain — Robin Wilson, British Columbia

2014-07-16 2:30 PM

Beyond the bottle What you should look for in a hydration pack (or vest)


Four pro-tips to consider t can be tricky to maintain optimum hydration levels when choosing a during longs runs on the hydration pack: road or on the trail. Finding a place to refill your water 1. Carry only what is bottle or grabbing a sip of necessary. Make sure water from a fountain is the pack you choose not always feasible. Enter has the capacity and the portable aid station: the storage you need...but hydration pack. don’t go overboard. “Everyone’s hydration Every extra bit of needs are different and weight is more for There are other affected by the length of your body to carry, variations of hydration run, pace, temperature and so be reasonable with packs that use water bottles humidity. Low levels of your load. either supported by holders dehydration can negatively in the front or rear of impact performance; the pack. Further, some 2. Ensure comfort. higher levels can end a run hybrid vests exist with a Try a friend’s, or when prematurely,” says Michael bladder in the rear and trying it on in the Stashin, ultra runner and water bottles in the front to store for the first time, coach at carry significant amounts add something heavy “At a certain point you of fluids. enough to simulate the need more fluid than can Different runners may weight of the liquid to be comfortably or feel comfortable check for comfort and practically stored in with different bounce under load. iRun for a belt.” designs, so Make sure the straps adventure Not all runners experimenting around the neck and — Michael Stashin, are comfortable to find the best shoulder sit firmly and Ontario wearing water hydration pack is don’t move around to belts—the extra necessary. avoid chafing. weight on the hips can throw “Some runners find that off running form. Hydration the weight of the bottles 3. Let it breathe. Look packs are a great option, in the front negatively for mesh and air since they allow you to carry impacts their form more channels (perforations) two or more litres of fluid than having the water in the to help wick moisture as well as pack other items rear between the shoulder away. comfortably—fuel (gels, blades,” adds Stashin. “Water bars, etc.) and ancillary items bottles, however, do provide 4. Be seen. Long like a wallet or a cell phone. some benefits over bladders distance training is not Two litres of fluid equals in that you can see exactly limited to daylight, two kilograms in weight, how much fluid you are so make sure the vest which is significant. The consuming, and it’s also includes reflective most efficient place for the easier to squeeze a bottle to trims for runs that go body to carry this type of eject the fluid compared to beyond dusk. weight without impacting sucking it through a long posture and running form is hose.” against the back between the shoulder blades. Hydration Michael (Mike) Stashin is an efficient running packs typically use a bladder instructor based in Ottawa who has a passion for or reservoir system which introducing runners to simple changes they can sits in this position with a make in their technique to reduce the amount of effort hose routed to the front. as well as the potential for injury due to impact.

CAMELBACK AURORA 2L Compact and perfect for women’s shorter torsos. Wide, screw-on top lets you fill the bladder without having to remove it from the pack.


High-capacity race vest designed to fit a woman’s torso. Includes multiple compartments for storage and a hidden internal back pocket for optional ice pack.

ULTIMATE DIRECTION ULTRA VEST (Unisex) 1.5L Large capacity pack, ideal for all-day runs. Bottles and gel packs sit up front with an emergency whistle.

“There is no magic formula to calculate how much you should drink on the run,” explains Stashin. “Some recommendations are to weigh yourself before and after the run. The difference in weight is due to the fluids lost during the workout that weren’t replenished. However it is almost impossible to ingest all the fluids lost on the run. A better method is monitor urine colour at various points throughout the run, if possible. The darker the urine, the closer you are to being dehydrated.”

Visit to see what the testers have to say about this natural and organic product. iRun because I never thought I could! — Heather Giorgi, Ontario

iRun_JULY 2014_ISSUE05_FINAL.indd 35


2014-07-18 12:53 PM

Photo : Angela Burger

Photo : Neil Zeller

Photo : Neil Zeller

Photo : Angela Burger 36

Photo : Angela Burger


2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 36

2014-07-16 2:30 PM


As if celebrating the 50th Anniversary of the Scotiabank Calgary Marathon wasn't special enough, it was another record smashing year at Canada's longest running marathon. 15,000 participants took to the streets of Calgary on June 1, including visitors from every province and territory and 21 countries, participating in everything from the 5K Family Walk and Run to the inaugural 50K Ultra. A record $1.2 million dollars was raised for 91 official charities through the Scotiabank Charity Challenge, Kip Kangogo, of Lethbridge, Alberta, set a new men's marathon course record with a time of 2:19:47 and Eamonn O'Neill of Ireland, ran a 3:44:26 marathon to become the fastest man in a sumo suit according to Guinness. Congratulations to newly engaged Jeff and Amy after a delightful finish line proposal. Congratulations and thank you to each and every finisher. Your spirit inspired throughout the day, and your 15,000 smiles lit up the entire city of Calgary. See you June 7, 2015 for the 51st Race Weekend and the 21.1K National Championships. Happy Running, The Calgary Marathon Society

Photo : Dave Holland

Photo : Dave Holland

iRun_JULY 2014_ISSUE05_FINAL.indd 37


2014-07-16 2:30 PM



The one race I'll never forget


ne day when he was about three years old, my son Jack came up to me as I was changing into my running clothes.

“Someday I’m going to run with you,” he said, “and I’m going to push you so you can go faster.” It was a sweet and innocent thought, the kind that almost made me forget he wakes me up at 5:30 on the weekends. It’s okay if he wants to push me. But I won’t be pushing him into running. The sport has done amazing things for me. But I don’t expect anyone else, especially not my own kids, to do something just because I find it rewarding. Not long after his fifth birthday, however, Jack saw me leaving for another run and asked if we could run together someday. A week later, I was asked to join a team that was running in a cancer fundraiser on Father’s Day. There was a 15K, a 10K, a 5K and a 2K family run. My normal instinct, of course, was to do the longest distance possible. But I remembered Jack’s request and asked him if he wanted to do a race with me. He said yes right away and brought it up several times over the next few days. On race day he was very excited, especially when we put on our matching race shirts. Even so, I wasn’t sure how far he’d be able to run. Would we have to cut the course to minimize his distance? Would he get frustrated and wonder why it


2014 ISSUE 05

iRun_JULY 2014_ISSUE05_FINAL.indd 38

was taking so long to get to the finish line? As we ran along, the response from spectators was something I never expected. I’ve run in plenty of races in which I’ve drawn on the encouragement of supportive bystanders telling me to keep going and to dig deep. But the genuine delight at seeing a five-yearold boy pumping his little legs was something I’d never witnessed before. The distance didn’t discourage Jack at all. He


slowed to a walk a couple of times, but he never talked about stopping. When he crossed the finish line a little bit ahead of me, one of the volunteers congratulated him and handed him a ribbon. He studied it for a minute. “Look, Daddy!” he said as he turned around. “I won the race.”

I’ve run in plenty of races in which I’ve drawn on the encouragement of supportive bystanders telling me to keep going and to dig deep. But the genuine delight at seeing a fiveyear-old boy pumping his little legs was something I’d never witnessed before. He looked down at my hand. “Why did they give you a ribbon too?” He took the ribbon to school and showed all of his classmates. And about a week later, when I was

getting ready for a training run, he asked if he could join me. We ran about 400 metres from our front door and then turned back and I dropped him at home before heading out on my regular route. “Can we do that again someday?” he asked. I told him about a 1K race later in the summer, and suggested we run it together. It’s too soon to think of Jack as a runner. Who knows what he’ll be into when he’s six, let alone 15 or 25? Maybe he’ll do crosscountry in school or, like a friend’s child on the same Father’s Day weekend, run a half-marathon as a 14-yearold. Or maybe he’ll never take it up again. Either way, I doubt he’ll remember much from our 2K race when he was five. I, on the other hand, will cherish Father’s Day 2014. I didn’t get breakfast in bed, but I had a much more rewarding experience. I’ve run dozens of events, creating so many rich and rewarding experiences, I couldn’t possibly remember them all. But I’ll never forget my son’s first race.

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 the iRun Podcasts: LISTEN to iRun | The Running Show: FOLLOW him on Twitter: @_marksutcliffe SEE excerpts of his book:

iRun for the solitude and the camaraderie — John Hale, Ontario

2014-07-16 2:31 PM

iRun_JULY 2014_ISSUE05_FINAL.indd 39


2014-07-16 2:31 PM


Reaches all the places your cellphone signal can’t. The new-generation 2015 Outback. It’s equipped for life’s authentic adventures. With symmetrical full-time All-Wheel Drive, for example, it can handle even the most rugged terrain. And with excellent fuel economy that consumes as little as 6.0 L/100 km on the highway, the Outback makes it easy to get to any destination – even if your cellphone signal can’t. Learn more at JAPANESE ENGINEERED VEHICLES STANDARD WITH

Fuel consumption figure rating posted by Natural Resources Canada of 6.0 L/100 km (highway) for a 2015 Subaru Outback 2.5i equipped with continuously variable automatic transmission. Fuel consumption figure should only be used for vehicle comparison purposes. Actual fuel consumption will vary based on driving conditions, driver habits and vehicle load. Model shown is 2015 Outback 3.6R Limited Package (FD2 LP6). Vehicle shown solely for purposes of illustration, and may not be equipped exactly as shown. See your local Subaru dealer for complete program details.

iRun_JULY 2014_ISSUE05_FINAL.indd 40 P49717_2E_MY15_Outback.indd 1

2014-07-16 2:31 PM 2014-07-04 10:09 AM

IRun | Digital Edition | Issue 05 2014  

The official magazine of iRun Nation

Read more
Read more
Similar to
Popular now
Just for you