CANADIANS IN BOSTON 2014: THE COMPLETE LIST p30
why i run:
BOSTON BOUND P38
Mixing it up! Running's newest ambassador and cocktail guru
Dee Brun Moderation:
the runner's challenge
The DuChene duo
The behind-the-scenes running partner
strengthening foods for your joints
Summer heat, no sweat!
7 days of balm FROM O COUCH T
42.2 help from with a little s at your friend
could be holding you back
iRun.ca ISSUE 04 2014
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iRun to be HEALTHY TEAM MYLES & ADULT ESSENTIALS GUMMIES
“I never thought I could run a 10K, but I did it! It was a hard, amazing, rewarding experience and I’m so glad I could do it! There were many people along the route that encouraged me, it was awesome.” – Paige Hoveling
“The benefits from Team Myles are endless, but it’s the lifelong commitment to fitness and the friendships formed that I will remember most. Adult Essentials Gummies are now part of my morning routine.” – Wendy Hudson
iRun and Adult Essentials congratulates all members of
Team Myles for successfully completing their 5K and 10K events at the 2014 Scotiabank Blue Nose Marathon weekend. Team Myles has proven to be a life-changing experience for many new runners and Adult Essentials Gummies helped everyone along the way in their commitment to a healthy lifestyle.
2014 issue 04
“Adult Essentials Gummies are the BEST! I notice increased energy and more get-up-and-go in general and I have them to thank. I will continue with them for sure.” – Kristen Armstrong
Table of Contents
Dee Brun: PHOTO BY SANDRA LAURIN
Publisher & Executive CONTENT DIRECTOR Lisa Georges lisa@iRun.ca 613.238.1818 x230
STARTLINE 7 The Obsessive Runner In the heat of the race
COPY EDITOR Karen Karnis Contributors Anna Lee Boschetto, Andrew Chak, Krista DuChene, Rick Hellard, Sarah Hoy, Ben Kaplan, Sandra Laurin, Sarah MacFayden, Chris Roussakis, Patience Lister, Karen Karnis, Bridget Mallon, Joanne Richard, Mark Sutcliffe. PROOFREADER Patti Ryan
web editor Anna Lee Boschetto anna@iRun.ca CREATIVE Director & DESIGN Tanya Connolly-Holmes firstname.lastname@example.org graphic designerS Sarah Ellis Regan Van Dusen advertising sales Jenn Price jenn@iRun.ca 613.238.1818 x252 group publisher Mark Sutcliffe email@example.com
CHIEF EXECUTIVE OFFICER Mark Sutcliffe
CHIEF OPERATING OFFICER Donna Neil VICE-PRESIDENT OF SALES Terry Tyo 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
TRAINING 16 Oops factor What are the right cross-training options for runners?
By Ben Kaplan
GEAR 17 The test: 7 days, 7 different lip balms
On pace Recognizing our behind- the-scenes running partners
RACE CALENDAR 27 A round-up of late September events
Cover Mixing it up!
By Krista DuChene
Newbie runner and fitness advocate Dee Brun, aka Cocktail Deeva on why she started running
38 Why iRun Boston bound
Moderation: the runner's challenge How to make it work for you By Joanne Richard
By Bridget Mallon PHOTO BY SANDRA LAURIN
At the races Choose your own adventure: 7 Canadian destination races
iRun VOICES 12 Feet don't fail me now From couch to marathon — get with the plan!
SubScriptions 613.238.1818 x248 firstname.lastname@example.org iRun is published six times per year by great river media inc. 250 City Centre Ave., Suite 500 Ottawa, ON K1R 6K7
PRESIDENT Michael Curran
NUTRITION 14 Six joint-strengthening foods PLUS: a blueberry walnut granola recipe
By Mark Sutcliffe
Refining your running form Could muscle imbalance be hindering your performance? By Sarah Hoy
28 ON 2014 S IN BOST
Canadians in Boston 2014 listings PLUS: Emotional race reports from 4 Canadian runners P30
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You started running because you could do it right out the front door. Then you realized there was something about the rhythm and the ease – rounded out with sweat – that just felt right. Now it’s what you do. You’re a runner. Get there faster with shoes and gear from MEC, Nike, MPG, and New Balance.
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2014 issue 04
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RACE DESTINATION 10 NUTRITION 14 OOPS FACTOR 16
heat IN THE
OF THE RACE
By The Obsessive Runner, Andrew Chak
TIP: Innovative technologie s such as Ad idas CLIMACH ILL™ or Columbia Omni Free ze™ Zero cool y ou down a s you heat u p.
hink summer races aren’t worth sweating over? Think again. Here’s how you can keep cool as the temperature rises and still get in a race or two during the dog days of summer.
As Canadians, we’ll always find a reason to bemoan the weather. As runners, we’ll always want to keep on running—and despite the summer heat, we’ll want to keep on racing. As the mercury rises, however, our cooler heads need to prevail so we can race smart and avoid a meltdown. Our brains can tell when we’re overheating, and will find a way to protect our bodies. Truth be told, the human body actually has an anti-bake system that will tell us we’re fatigued so we slow down and cool off. Although cold weather is more miserable, the heat actually has a greater impact on our performance. That means in order to race well in the summer, we need to stay a step ahead of our defensive brains.
Pick the Coolest Race Around
With summer races, be picky about choosing those with the right race logistics and don’t be as concerned with—dare I say—the swag. Opting for shorter distances is a smart move, as longer distances basically give you more time to bake in the sun, sweat and heat. Early morning or late evening start times can also help by skirting around the midday heat. Look for races with frequent aid stations every few kilometres and check to see if cooling sponges or misting stations are offered. Another alternative to consider are trail races – these events are naturally shaded and avoid heat-retaining asphalt and concrete.
Become One With the Weather
Try to adapt to running in the heat. Check the average temperature and humidity forecast for your upcoming race day and schedule your runs to match those condition. This may mean adjusting the time of day of your training. It takes about two weeks for your body to become acclimatized to warmer temperatures, with the greatest degree of adjustment (and potential sweltering) happening in the first five days. In any case, plan for that acclimatization period ahead of time so you’re not sweating more buckets than you need to on race day.
Be Skimpy, Loose Fitting and Synthetic
Summer racing is not the time for long-sleeved sweat suits. Stick to shorts along with either a short-sleeved shirt or a singlet (aka “tank top”). Lighter colours help to reflect sunlight, keeping heat away, while synthetic
materials will assist in wicking sweat away from your body, which keeps you cool. For maximum airflow, look for mesh inserts in clothing— but please don’t take this as permission to seek out that mesh tank top. Let’s keep this family-friendly, shall we? A visor is preferred over a running cap as it will shade your face while allowing heat to escape off the top of your head; there’s also the added bonus of not messing up your fabulous race-day hairstyle— very important.
Pace Yourself to Expect Less
Now that you’re fashionably set to race, you need to get into the right frame of mind for racing in heat: start slow. Presuming it’s hot, you’ll want to keep yourself cool for as long as possible by keeping to a slower pace at the start. Heat up too soon and you’ll pay for it later – imagine yourself running soaked to the finish and being unrecognizable as your race-day hair has become
limpy and drenched—not good! Stick to a slower pace up front and dial back your expectations in light of the heat.
Liquids are Your Best Friend
One final tip on summer racing: make the most of liquids before, during and after your event. Think of pre-race hydration as filling up your sweat tank to cool yourself off during the run. On race day, be sure to make use of every aid station. I like to use water to cool off my hands, as their high bloodflow makes them excellent conduits for temperature adjustment. I also make sure I take in sports drinks for electrolyte replenishment. I find that swishing it in my mouth helps me feel more refreshed. Just think of aid stations as your essential cooling oasis. As you embark on a summer race or two, I hope to see you out there. Just look for the sweaty guy melting on the trails trying to keep his hair intact.
Beat the heat! Visit iRun.ca for a complete Summer Protection Guide! iRun for total wellness. — Jonathan Lund, Ontario
water Down with
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2014 issue 04
It turns out that the longstanding belief that water is all you should drink when trying to lose weight isn’t necessarily true. In fact, nutrition experts at the University of Alabama at Birmingham have found that proper hydration is more important. According to the pros, beverages including green tea and mineral water mixed with fruit juice are just as effective as plain water at supporting weight loss. Even better? Coffee counts towards our daily fluid intake. While no one’s suggesting you bypass the water station on your next race, it’s all about finding the right balance. YOUR PLAN: Along with water and other fluids, choose foods with a higher water content, including melons, cucumbers and broth-based soups.
Future of Injury Prevention Runners may have the ideal sport for reducing stress and losing weight, but they’re also at risk for ongoing joint injuries, from twisted ankles to chronic hip pain. But German developers have created a prototype running shoe along with a companion smartphone app that will offer runners advice, including correct foot positioning, which will help prevent injury on their training runs. While both the shoe and app have been developed, fine-tuning is still in the works. Runners may find these high-tech kicks on shelves by 2015.
RUNNING the Numbers
Percentage of women participating in halfmarathon road races in 2013
Average number of calories in sport nutrition gels
hours within waking when you need to eat before you run on race day
Need for Speed Remember when you’d run out the school doors at recess to play? Well, according to research presented at the American Heart Association’s Scientific Session, these days many children around the globe can’t outrun their parents. Researchers analyzed 50 studies spanning nearly 50 years that looked at 25 million children ages nine to 17 in 28 countries. They found that cardiovascular endurance began to decline in 1975, resulting in children being about 15 per cent less fit than their parents were as kids. It’s startling news: if your little ones aren’t dashing out the door now, they’ll be more likely to develop unhealthy conditions later in life. FIT KIDS: Encourage the children in your life to get out there and participate in games and activities that involve running, which will strengthen their cardiovascular endurance. iRun to be healthy. — Dave Perfetti, Ontario
Change It Up Although dietary supplements may help some folks meet their nutritional requirements, according to the Academy of Nutrition and Dietetics, enjoying a wide range of foods is your best nutrition strategy. Building your daily meals and snacks around nutrient-rich foods including fruits, vegetables, whole grains and lean protein offers the most nutritional value. For runners or anyone with an active lifestyle, getting the maximum nutrition per calorie will not only fuel your training, but it will also help you stave off weight gain. EAT THIS: Combining vitamin-C rich foods such as mandarin oranges with leafy greens (including spinach) will help maximize your bodyâ€™s ability to absorb iron, a nutrient that many runners have in short supply.
2014 iRun Awards Who deserves an iRunAward? It's time to nominate those incredible runners who are making a difference step-by-sept, race-by-race. Every runner's journey is powerful. But some stories are particularly moving, inspiring, stirring and rousing. And iRun wants to honour Canada's most inspiring running stories with the 2014 iRun Awards.
JOIN US AGAIN NEXT YEAR ON JUNE 7TH 2015
Visit iRun.ca to submit your nomination! iRun because the streets are lonely on Sunday morning. â€” Brian Naraine, Ontario
AT THE RACES
Choose your own adventure Turn your next race into a vacation by registering for an event at a destination that offers up plenty of post-race fun and adventure.
Most Family-Friendly Event: The North Face Whistler Half Marathon With a race course offering picturesque snowcapped mountains as its backdrop the North Face Whistler Half Marathon (June) is a must-run destination event. Along with the half-marathon distance, runners can also choose a 10K option, while children might be encouraged to give the 1K event a try. With a mix of outdoor activities in and around this mountain resort, there’s no shortage of opportunities for post-race family-friendly adventures. Find out more at whistlerhalfmarathon.com.
Best Extreme Event: Canadian Death Race For more than a decade, endurance runners have been making the trek to Grand Cache Alberta to run the 125K course at the Canadian Death Race.
Held over the August long weekend, it forces athletes to push their boundaries to the limits as they take on three mountain summits, a major river crossing and 17,000 feet of elevation change. Find more information at canadiandeathrace.com.
Best New Event: The Kelowna Wine Country Half Marathon Situated in British Columbia’s Okanagan Valley, Kelowna is at the heart of this emerging wine region. In its inaugural year (September 6), this half marathon offers picturesque views of the lake, mountains and downtown Kelowna. As part of the Wine and Music Festival, activities are planned throughout the September weekend, making it an event that family and friends will enjoy even if they aren’t running. Discover more at destinationraces.com/runbc.
Most Scenic Event: Maritime Race Weekend With multiple events including a 5K, 10K, half-marathon and marathon distances, the Maritime Race Weekend (September 12) offers runners of all levels and abilities the opportunity to experience the beauty of the Atlantic coast. Packed with plenty of piratethemed adventure, plus a mix of on-course entertainment and enviable swag, this is a race weekend worth exploring. Find out more at maritimeraceweekend.com.
Multi-Destination Event: Niagara Falls International Marathon Completing a marathon is always an incredible accomplishment but with the start and finish lines in two different countries, the Niagara Falls International Marathon (October 26) offers a
unique experience. A race course that begins in Buffalo, New York and crosses over the Peace Bridge into historic Fort Erie, Ontario takes runners on a tranquil route that finishes at a national historic site in Niagara Falls. Find more information at niagarafallsmarathon.com.
Sweetest Event: Le Chocolat Half Marathon, 10K and 5K Along with a fast and flat race course winding through Windsor’s trendy Walkerville and Riverside Drive areas, the sweetest perks of this event are the chocolate treats along the way. Another draw of this destination is the opportunities for post-race shopping and dining in the boutiques of downtown Walkerville. Held on the weekend before Mother’s Day weekend. Find out more at runningflat.com.
Relays, colour runs, women-only events and more! For event listings visit ’At the races’ at iRun.ca! 10
2014 issue 04
iRun because I love it. — Yuanmin Lu, Ontario
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PEOPLE AND PLACES
BEN KAPLAN, COLUMNIST
From couch to marathon in under one year An interactive training program designed to see you achieve!
y and large, the limitations we place on ourselves are self-created. We don’t know what we can do until we try. This holds true in all aspects of life. Having a child? Moving your family? Following your dream? Any of these things are difficult. And they may even seem impossible at first glance. Like, for instance, running the marathon. So many people say, “I’m not a runner, I could never do that.” And yet, what is a runner? Who? And who says you can’t do it? How come? The average running clinic takes something like 10 weeks to move through the four most popular distances: 5K, 10K, half marathon, and marathon. Which means, with a little bit of grit and moxy (OK, lots), a person who’s never run a day in their life can make it to the marathon in only one year. Don’t think you can do it? Then you’ve never met Betty Lee. “My plan was very simply to learn to run, whatever that means, because I wanted to have some weight loss. I had no plans to run a race,” says Lee, 51, a Toronto-based business analyst who completed her first marathon in the same year she took her first beginner’s clinic at The Running Room. “As I continued running, there was always someone saying, ‘You should keep going.’ The thought of running the marathon was so out there that I laughed it off, but I could keep adding a few kilometres to my run over time and I thought, ‘Wow, OK. Why not?’ I didn’t know any better and I just kept running and it gradually happened over time.”
2014 issue 04
This summer, in conjunction with Black Toe Running in Toronto, EachCoach in the National Post, and iRun magazine, I’m going to be taking people on a journey—from the couch to the marathon in only one year. In fact, we’re going to be taking the trip in even less than a year because the race we’re targeting is the GoodLife Fitness Toronto Marathon on May 3, 2015. So whether you’re aiming for the BMO Vancouver Marathon (also on May 3) or next year’s Scotiabank Ottawa Marathon (at the end of May) marathon finish lines will be crossed, celebrations will be had, and we’ll be documenting our entire process. The first step? Deciding to take on this challenge, then announcing your ambitions to the world, and enlisting the support of your family and friends. “The most critical step is building a community within your run group and telling your family and friends,” says Reed Ferber, associate professor of kinesiology at the University of Calgary and director of the Running Injury Clinic. Ferber, along with a team of professors from the department of physical eucation, helped develop the Honolulu Marathon Program, which has produced 1,500 first-time marathoners since its inception in 1982. The length of the program: only eight months. “I firmly believe that anyone can run a marathon —physiologically and biomechanically, it’s something that anyone can do,” says Ferber, who will also be acting
as our “angel guest coach,” along with Olympian Eric Gillis and nutritionist Dr. Lawrence Spriet. Ferber’s runners learn from the ground up about the right way to run: How to warm up before racing; the importance of stretching and proper footwear; diet; form; the necessity of rest. By avoiding the most common pitfalls that sideline even the most eager, physically fit runners, Ferber’s group has been able to enjoy a 98 per cent success rate. Think about that: 98 per cent of the 1,500 runners who have taken and stuck with his Honolulu Program have crossed the finish line. And crossing the marathon finish line is not an experience that you’ll likely forget. “I wasn’t active at all as a child. I was always overweight. But when I saw that finish line, I knew the moment I crossed it, I would be a marathoner,” says Abbas Shah, 31, who recently crossed his first finish line at the Scotiabank BlueNose Marathon in Halifax. For Shah, running any kind of race was on his bucket list. But after he ran his first 10K, he kept on running —until he could say that he’d successfully completed the marathon (changing his selfimage at the same time).
“When I crossed that finish line, I knew I now belonged in a different club,” he says. “It’s hard to explain the emotion, but I let myself go. I opened my arms and I was just lost in the moment. I had just run the marathon.” It took Abbas Shah two years to get to the marathon. Whether you attend our clinic at Black Toe Running in Toronto, or follow along online at iRun.ca/ feetdontfail, for weekly training schedules, tips, and motivation, we want to help you share the same emotions. And we want to see you do it in only one year. “People talk about goal setting, and I really understand that now in terms of once you have that big goal in front of you, it really keeps you on course,” says Betty Lee. “Consistency is the most important thing for a runner; that, and a good supportive community. With those two things, I believe anyone can take a year and get to the marathon. Look at me.” For more information on Feet, Don’t Fail Me Now, iRun’s exclusive one year training program to reach the marathon, visit iRun.ca/ feetdontfail and add your voice to the mix. We want to see you achieve your dreams.
The dynamic duo
KRISTA DUCHENE, COLUMNIST
Playing a dual role of parent and professional athlete is incredibly rewarding, but it also requires alot of self-sacrifice—so it helps to have a partner to share the load. Here’s how Krista DuChene’s husband, Jonathan, helps his wife navigate the ups and downs of her running life.
ince running my first marathon at 3:28 in 2002 to my tenth at 2:28 in 2013, not to mention having three children added to the mix, I’ve gradually shifted sacrifices as I pursued my multifaceted career as a runner, dietitian and mom. Needless to say, while my husband Jonathan has enjoyed the journey with me, having children has certainly made the course a little more challenging. For the first few years we were married, Jonathan loved golfing on Saturdays as I headed out for a run. But shortly after our first child was born, that all changed. Being an early riser, I could often get a run in and be home for the baby before Jonathan headed out to tee off. But it made for a long day for me before he returned and we were able to spend time together as a family. It also became increasingly difficult to get work done in and around the house with a growing baby. And so, like many other times in his life, Jonathan sacrificed one of his desires for someone else’s, expecting nothing in return. During our 13 years of marriage, we have aimed to maintain a steady balance of our individual needs and wants without keeping score. He does not see his actions as sacrifices, which has been incredible for our children, who are learning
that putting others ahead of themselves is always a better way. Like me, Jonathan certainly feels pleased and blessed with a successful career and three amazing kids. I’m grateful for his devotion and commitment to Team Duchene, which has enabled me to succeed. Here are five ways that Jonathan has helped me transition from a recreational runner to a professional athlete. Hot weekend breakfasts Sometimes it’s the little things that are most important. Every Saturday and Sunday, Jonathan makes fresh waffles or crepes as the kids watch cartoons in their pyjamas and await my return from a long run. Without question, there are very few things I adore more than coming home for a hot shower, cup of coffee and waffles with my family. Sleeping in on the weekends Now that the kids are older, while I’m out running they can manage on their own before breakfast. But I’m sure there are more times than not that Jonathan is woken to noise, requests or the need to referee before he is able to make up for lost sleep from earlier in the week.
Holding down the fort Parenting is a juggling act. While I’m away competing for a weekend, Jonathan has absolutely no problem parenting on his own, successfully getting kids to birthday parties, swim and hockey practices. There may be a few more trips out for treats while I am away, but that is part of the healthy balance. Cheering on Team Duchene Once in a while, we are able to go to races where more than one of us competes. The logistics of parking, warm-ups, expected start and finish times, and cool downs while safely weaving the chariot stroller and kids through masses of people is something he has mastered quite well over the years. Navigating the road to recovery More recently, after I sustained
a leg fracture while defending my title at the Canadian Half Marathon Championships in Montreal, Jonathan once again rose to the occasion. From catching the earliest flight possible after my surgery to doing the jobs I am unable to complete at home on crutches, he continues to display exemplary care for his loved ones. Although they certainly deserve more than one special day to be honoured, on this Father’s Day, Jonathan and the many other dads who continue to selflessly love their children and spouses should know that we couldn’t pursue our careers and enjoyment of life without them. Of course there are many more examples of how Jonathan has been an integral part of my success as a runner, but it is no surprise that when asked, he can’t seem to think of anything.
For the latest on Marathon Mom Krista DuChene’s journey to recovery, visit iRun.ca! iRun to run marathons. — Dave Nevitt, Nova Scotia
BY PATIENCE LISTER
Six joint-strengthening foods for runners
ith each stride, a runner’s knees buffer the impact of a force that can be up to eight times her body weight. Without healthy joints, running would be a painful and jarring experience. Unfortunately, everyone’s joints degenerate and lose flexibility with age. By 30, most people have tears in their cartilage, and after 45, many people begin to experience signs of degenerative conditions, such as osteoarthritis. In addition to genetics, recovery time and running form, nutrition plays a significant role in joint health. Broccoli, turmeric, blueberries, sardines, walnuts and pineapple contain nutrients shown to reduce joint damage and regulate inflammation related to degenerative joint conditions and injuries—ultimately keeping runners running longer.
Broccoli’s bitter flavour comes from the elite joint-strengthening nutrient sulforaphane. Loading up on sulforaphane throughout the training season can help reduce inflammation in stressed joints and slow the breakdown of cartilage to offset the risk of osteoarthritis. One cup of broccoli supplies over 100 per cent of the recommended daily allowance (RDA) of vitamin K and 90 per cent RDA of vitamin C, ensuring effective bone mineralization and healthy shock-absorbing cartilage in the knees and hips. Smart Tip: For an anti-inflammatory boost, substitute broccoli sprouts for regular sandwich lettuce.
The next time a sprain interrupts your training, eat some curry. Known for making curry yellow, turmeric also supplies joints with a good dose of anti-inflammatory and painkilling agents that may help runners rebound from injuries faster. A study published this year in Clinical Interventions in Aging found that curcumin, the key nutrient in turmeric, reduces joint inflammation and pain as effectively as ibuprofen. Curcumin also protects joints by stimulating the growth of new collagen in connective tissue and deactivating enzymes that
break down cartilage. For runners dealing with rheumatoid arthritis, turmeric can help reduce joint stiffness and swelling to make running more comfortable. Smart Tip: Piperine in black pepper makes curcumin more absorbable by the body. Eat turmeric and black pepper together for an enhanced effect.
When it comes to antioxidants, these Canadian berries are top contenders. The immense density of antioxidant polyphenols in their skin, seeds, juice and pulp protects the synovial membranes of joints from harmful oxidation by free radicals. This, along with the high water content of blueberries, helps maintain the fluid level within joint cavities for proper lubrication and a smooth, well-cushioned stride. Scientists at the University of North Carolina recently discovered that periods of intense running revs up the absorption of blueberry polyphenols, offering heightened protection when joints need it most. Smart Tip: Buy fresh local berries during the summer to freeze for a year-round supply of antioxidants.
These little fish pack a first-class nutritional punch. A 106g can of sardines contains almost three times the recommended daily intake of
omega-3 fatty acids EPA and DHA. Omega3s strengthen the cartilage within joints by boosting collagen levels. They help manage the pain, inflammation and stiffness of joints to speed up recovery after intense runs or injury. They also equip runners with 110 per cent RDA of vitamin D and 25 per cent RDA of calcium to synergistically fortify bones and fight osteoarthritis of the knees. To top it off, sardines are one of the most sustainable seafoods available, they are low in marine contaminants, and they are very inexpensive. Smart Tip: Choose sardines packed in water or rinse those packed in oil under cool water to remove unnecessary fat.
Walnuts are not your typical nut—they are high in the omega-3 fatty acid ALA which is converted within the body to EPA and DHA. This means that runners can eat walnuts regularly to increase bone stability and muscle strength, reduce joint injuries from overuse, and lower their risk of inflammation from arthritis. One cup of walnuts also fulfills 46 per cent RDA of the magnesium runners need for maintaining strong bones and cartilage within their joints. Smart Tip: Drizzle walnut oil on green salads in place of commercial dressings.
Blueberry Walnut Granola Homemade granola is a satisfying way for runners to boost their intake of vitamins, minerals, omega-3 fatty acids, and antioxidants. 3 cups rolled oats 1/2 cup shredded coconut 1/3 cup sunflower oil 1/3 cup honey 1 tsp vanilla 1/4 cup hulled raw sunflower seeds 1/4 cup pumpkin seeds 2 tbsp sesame seeds 1 cup chopped walnuts 1 cup dried blueberries
Heat oven to 250 degrees. In a saucepan, heat canola oil and honey on low until melted. Remove from heat and mix in vanilla. Pour over oats and mix until evenly coated. Spread oats onto a baking sheet and bake for 30 minutes or until light golden brown, stirring at 15 minutes. Allow oats to cool then mix in the remaining ingredients. Store in a sealed container. Makes approximately 5 servings.
For more great recipes, visit iRun.ca! Pinning your favourites? Check out @iRunNation on Pinterest! 14
2014 issue 04
iRun because there are those who can’t. — Chris Nicholls, Ontario
Pineapple contains an excellent antiinflammatory and painkilling enzyme called bromelain. It is a medically recognized treatment for arthritis and tendinitis that also reduces the swelling and recovery time from sprains. One cup of pineapple delivers over 100% RDA of vitamin C to help repair damaged cartilage and build strong connective tissue in tendons and ligaments. The powerful antioxidant behaviour of vitamin C also blocks free radical damage to slow the progression of arthritis. Because bromelain increases the anti-inflammatory effects of curcumin, pineapple and turmeric make a superb combination. Smart Tip: Eat pineapple at its peak ripeness to receive the greatest concentration of bromelain. With no pharmaceutical cure for joint disorders, diet is one of the most practical routes towards optimized joint health. By focusing on foods that are naturally rich in joint strengthening nutrients, runners are ultimately rewarded with fewer injuries, a lower risk of arthritis, and a longer, more enjoyable running career.
Joint strengthening extracts When whole foods are not an option, commercial extracts provide an alternative way to strengthen joints. Krill oil, grape seed extract, and astaxanthin are three effective choices. Krill Oil What it is: The oil extracted from small shrimp-like crustaceans that live in the ocean. Benefit for runners: Makes running more comfortable by reducing the pain, stiffness, and inflammation of arthritic joints. Cost: $10 - 35 Grape seed extract What it is: A concentrated source of antioxidants extracted from the crushed seeds of grape plants. Benefit for runners: Helps reduce the breakdown of joint cartilage by fighting oxidative stress generated during long and intense runs. Cost: $12 - 25
Astaxanthin What it is: A carotenoid produced naturally in marine algae. Benefit for runners: Reduces inflammation and joint pain while increasing muscle endurance. Cost: $10 - 30 iRun to keep up with a busy life. â€” Mari Sulkala, Quebec
BY RICK HELLARD
The ‘Oops’ Factor
Cross-training: low impact, great return
Hmmm, where to begin?
he first ‘oops’ runners make when adding cross-training to their regimen is what they actually consider to be cross-training. In my opinion, strength training, stretching and speedwork are not cross-training: they are part of the training, not an addition to it. With that understanding, including activities that could be considered cross-training is a great idea for almost everyone. I have always felt that for something to be added, it should have a fairly direct benefit to your running. I recommend engine building activities like swimming, cycling, cross country skiing or inline skating—assuming you are not already a triathlete or speed skater. I deal with a lot of multi-sport folks—triathletes mostly— who consider what they do to be cross-training. In
reality, swimming, cycling and running should be considered the training for triathletes. That is the sport. Certainly there are many other options, but you may have noticed that everything I listed is lowto non-impact. This is not a coincidence. Running is already fairly hard on the knees and joints, and including another sport that is also hard on your knees and joints (see Six joint strengthening foods, p.14) is not something I suggest — at least not in significant doses. Adding large doses of non-impact stuff is easy on the body and builds better lungs and heart. This type of activity, in small volumes, can be very relaxing. Or, in large volumes, it can be quite challenging. Either workout is acceptable crosstraining, but the purpose of the outing should be considered ahead of time and scheduled accordingly.
CONSIDERATIONS Low-impact workouts can be added in a number of ways to maximize the benefits: Before a run: to warm up the muscles and extend the duration of the aerobic work. After a run: to cool down, or even to extend the workout with less pounding, thus reducing the risk of injury from over-stepping your limits. On its own: These gentleron-the-body activities can be used for intense training that will allow for faster recovery with a lower risk of injury. As great as the benefits of this cross-training can be, though, it is important to remember that specificity will almost always be your best bet for improvement. Pedalling or swimming hard may help your heart beat faster and stronger, but it is your legs that support and run for you. They need to be used at high intensity to really get the benefit of the hard work. ‘Oops’ no.2 would
be counting on the cross-training to make up for not actually running. It can help your running, but it does not replace it. It is also important to remember that you only have so much energy —understand if you add a few hours of cross-training a week, you likely have to pull back a little on the running. ‘Oops’ no.3 would be forgetting to account for the extra time and effort required, and just adding it in, potentially overdoing it. Similarly, no matter what your level of fitness is, adding another activity will require some patience and progression. Add the new activity slowly and don't be surprised, as you get used to your new activities, if you are a bit sore in body parts you did not know had nerve endings! About Rick Hellard 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 an expert in oops-prevention.
Visit iRun.ca for more ‘Oops’ Factor and training advice from the pros. 16
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iRun because it feels amazing from head to toe. — Jennifer Adams, Alberta
Lip service Runners these days have all sorts of high tech gadgets. But sometimes, it’s the simplest things that get forgotten when you head out for a run—like lip balm. Training outdoors in the sun and wind can wreak havoc on lips. Because they don’t have oil glands to keep them nourished, lips dry easily and can become chapped. They also don’t produce much melanin, the pigment in our skin that protects us from the sun, which means they can burn. Lip balm with SPF helps seal in moisture and prevents lips from burning. The next time you lace up your running shoes and dash out the door, grab some lip balm. Your lips deserve the attention.
The Chapstick Challenge: 7 days 7 lip balms Choosing a lip balm can be as difficult as picking out the perfect pair of running shoes. You can spend anywhere from a couple of dollars to as much as $30. To help wade through the plethora of products on the market, we put seven lip balms to the test. Here’s how they stacked up.
Nivea Sun SPF 30, $2.99 ★★ If you like to actually feel that you are wearing lip balm, this is the one for you. It goes on very thick and has a slightly waxy texture. Wearing this lip balm will give you an idea of how a car feels after a wax job—water just beads off your lips (wax is one of its ingredients, so it’s no surprise). Once the waxy texture disappears, lips are left smooth, but a little tight. It has an SPF of 30, which is a selling point. But be warned, if you have long hair, you might find your ponytail
sticking to your lips on a windy day.
RoC Soleil Protexion, $11 ★★★★.5 Leave it to the French to make a lip moisturizer that feels more like an expensive lipstick than a lip balm. It goes on silky, with almost no smell, and finishes semi-matte. After a few minutes it is almost like it’s not there at all. Lips felt moist after a tough workout on a hot and humid day. It also has SPF 30, but it protects lips from the sun’s harmful rays without feeling like you are smearing sunscreen all over them.
Arbonne Lipsaver Sunscreen SPF 30, $10 ★★★.5 This lip balm goes on silky and is very light, but it has a definite menthol smell to it and makes your lips tingle a few seconds after it is applied. The tingling sensation disappears fairly quickly, but if you’re not a fan of feeling like you have
BY SARAH MACFADYEN
Rub A535 on your lips, this may not be the lip balm for you. It does contain SPF 30, which is a definite plus. It also contains safflower seed oil, chamomile extract and vitamin E, which leave lips smooth and moisturized for a long time. It doesn’t hold up to heat well, though, so make sure you don’t leave the tube in the sun on a hot day.
Nuxe Rêve de Miel Lip Moisturizing Stick, $9.00 ★★★ Nuxe has ditched the traditional cylindershape lip balm and made this one actually look like a tube of clear lipstick. It glides on light and creamy, leaving lips feeling soft and moist. It contains natural products such as sunflower and macadamia nut oils, argan oil, Shea butter, honey, and a Vitamin E-derivative. The company claims to have tested this lip balm in “extremely cold conditions in Canada,” and found that it protects “against
5 1 4 external aggression (88%*).” The major drawback is that it has no sun protection.
Burt’s Bees Ultra Conditioning Lip Balm, $5.79 ★.5 This lip balm is like butter on you lips and despite its name, it doesn’t have the waxy feel of some other lip balms. It contains kokum, shea and cocoa butters to hydrate lips and it claims to offer four hours of long-lasting moisturization. Maybe it should say 40 minutes? Instead of making lips moist, it leaves lips feeling quite dry. It also seems necessary to keep reapplying. After a day of using this product, lips felt more chapped than they did before. It also loses points because it doesn’t contain sunscreen.
Blistex Five Star, $4.99 ★★★★ Blistex claims that its main five ingredients are the perfect combination for dry lips. It contains glycerin to hold in moisture, candelilla (wax) to protect lips from the wind, wheat germ to moisturize, calendula oil to soothe chapped lips, and SPF 30 to protect them from the sun. Blistex might have come up with the perfect combination. This lip balm goes on a little thicker than some of the others tested, but it is barely noticeable after a
few minutes. It also has a pleasant cocoa butter scent. Dry lips felt much smoother after wearing this lip balm. And even after a long run, it didn’t feel like it was necessary to reapply it. Who says something has to be expensive to be good? But be warned, I wouldn’t forget it in the car on a hot day. Even after a few minutes in the heat, this lip balm was a gooey mess.
Chapstick Active SPF 30, $2.99 ★ Made specifically for athletes, this lip balm goes on smooth, albeit a little waxy. It has a slight odour, which you can actually taste in your mouth. So unless you want the aftertaste of lip balm lingering in your mouth, best to leave this one on the rack. It also contains parabens, a preservative used in
cosmetics that has raised some health concerns. This lip balm does have SPF 30, so in a pinch, slathering a little of this on before your run might be a better option than having nothing at all.
The Final Word on Dry Lips
If your lips are constantly chapped, drink more water. While it won’t heal dry lips, it will help keep them from getting worse. When all else fails, you might want to turn to a product many long distance runners often have on hand: Vaseline. Slathering on petroleum jelly at night, and throughout the day, will lock the moisture in your lips. But you will still want to have a lip balm with sunscreen on hand for running outdoors to give your lips the protection they deserve.
The iRun Gear Test Team has been busy testing the new Saucony Guide 7. Visit iRun.ca for their reports. iRun because I want to. — Sue Longtin Arsenault, Ontario
A runner’s challenge:
moderation A reminder for those of us who like topush the limits (and beyond) of our progress. By Joanne Richard
he M-word: a challenge for runners everywhere. Moderation may mean different things to different runners but one thing is for sure, practicing moderation in exercise is the sweet spot when it comes to improving health and avoiding injury. Putting in kilometre after kilometre while foregoing rest, relaxation and recovery doesn’t get you to the finish line. Finding your ideal footing when it comes to moderation is essential to going the distance, says Lisa Moore, an avid runner and personal trainer in London, ON. “Without
2014 issue 04
rest and recovery, runners are prone to both chronic injuries and burnout, neither of which is ideal for anyone’s running plans.” Applying restraint can prevent runners from being sidelined, but it can be challenging. “New runners are often so focused on reaching
their distance goals, they don’t realize they need to factor in recovery,” says Moore, 41, of fintesstogo.ca. On the other hand, experienced runners get complacent and caught up in training the same way for every race, and don’t consider that mixing things up or allowing for recovery weeks would be beneficial to their progress, or for reaching that personal best. Factoring in R&R is smart training, agree experts, and an essential part of staying on the run longer—and maybe even living longer. More is not necessarily better, according to studies showing that longer, harder workouts do more damage than good. Just this April, Pennsylvania researchers
announced that too much running can take years off your life, while another U.S. study in 2012 suggests moderate running—32 kilometres or less a week at a moderate pace of six- to seven-minutes-perkilometre—is beneficial for your health and lifespan.
Define the terms
A mix of moderation, variety and progression is key to healthy running, adds Moore, who is not in race mode presently and is doing quick interval runs two to three times a week to supplement strength training. For Halifax runner Greg Wieczorek, 150 kilometres per week is moderate. While
iRun to clear my mind. — Sarah Lamothe, Ontario
marathon training, the 32-year-old boosts his mileage to 190 kilometres weekly or more. “Everyone’s definition of moderate is different. For a highperformance athlete, 150 kilometres per week might be considered moderate, whereas for someone who is relatively new to running, four runs of 20-minutes per week might be considered moderate,” says Wieczorek. Improving each season requires redefining the term moderate, says Wieczorek, a running coach and chartered professional accountant with a marathon personal best of 2:25. “Intense exercise has its place within a training program, but it has to be complemented with easy running in the days before and after to allow for recovery. Over time, incorporating at least two thirds or more of your weekly training volume at an easy effort level is more sustainable, less risky, and generally yields better long-term results,” says Wieczorek. Rest allows the body to adapt to ongoing training stimulus, and the musculoskeletal system to recover and avoid wear and tear, adds Wieczorek Wieczorek, who offers online custom coaching at projectpb.ca, adds that in order to race your best you need to get to the start line fresh, healthy, and without having missed any extended periods of
training due to injury. “Some runners leave their race in their training and are frustrated when they underperform at their goal race.”
Practice what the pros preach
While many preach moderation, it’s not exactly something Dr. Richard Rayman practices. One could say that Rayman has gone too far, too fast and for too many years. Actually, he hasn’t taken a day off in over 35 years. His definition of moderation is putting in easy days, not missing days. “We are all probably type-A personalities, so running easy or fewer miles is very difficult when we are trying to achieve a goal, whether it is a subfour-hour marathon or 20 marathons in one year.” Rayman runs between 30 minutes to two hours every single day. “The 30-minute run days are my rest and relaxation. I rarely worry about speed these days,” adds the Toronto dentist, who has completed 307 marathons. The 111-pound runner has remained relatively injury free. “I would strongly recommend taking off one or two days a week. Rest or cross train. I rarely listen to my own advice.”
Listening to sports physiotherapist Justin
Vanderleest’s advice keeps runners in stride. Moderation is dependent on a runner’s fitness level, running skill, and goals, and injuries can be prevented by moderating training volume, working on technique and wearing appropriate footwear. Beginners are advised to keep their distance to whatever allows them to maintain their best technique. “When technique falters, that’s when you’re most at risk of injury,” says Vanderleest, of athletescare.com. Experienced runners would do well to rest more after their longer runs and do more shorter runs focusing on technique and running drills. “Use an established training program that incorporates gradual progression and enough rest,” says the Toronto physiotherapist. The bottom line: If your goal is maintenance of health—injury-free fitness for longevity—then moderation of distance to match your fitness level is prudent. “In general, if your running distances feel extreme to you, or the outdoor conditions feel extreme, then you are probably pushing the limits and increasing your risk of injury and wear and tear,” says Vanderleest.
INJURY PREVENTION Remain injury-free while going the distance
tips from Toronto sports physiotherapist Justin Vanderleest, of athletescare.com: Get some coaching and improve technique before progressing distance. In preparation for higher mileage events like marathons, use an established training program that incorporates gradual progression and enough rest. Don’t give yourself the bare minimum 16 weeks to prepare for a higher mileage event like the marathon; instead, start building-up your distance gradually throughout the year. The four-month lead-up to the marathon will be a lot less stressful on your body that way. Don’t make the marathon your first running goal; build a running history by doing lower mileage events first. Improve your performance at those before progressing to higher mileage- events. Seek guidance from a trained health professional in biomechanics, pathology and exercise, such as a physiotherapist who works with runners, at the earliest signs of injury or overuse, or even preventatively.
tips from Greg Wieczorek, marathoner 5moderation and running coach at pbrunningcoach.blogspot.ca:
Apply the 10 per cent rule. Don’t increase your training volume by more than 10 per cent from the previous week.
Schedule a recovery week every third or fourth week, where your training load is 75-80 per cent of the previous weeks’ maximum.
iRun to inspire. — Dayna Langlois, Ontario
Schedule a week or two of no running after an intense season or completion of a major race. Gradually ease back into running in a systematic manner.
Don’t jump into an aggressive training schedule without having safely worked up to a level of training you can reasonably handle.
Make regularly scheduled appointments for physiotherapy and massage to have a professional assess issues that may cause you problems down the road.
Dee BDreuevna Cocktail
and newbie runner
specialist A year ago, author and cocktail th Dee Brun didnâ€™t exercise. Now, wi ining her first 5K behind her Brun is tra ry of for a triathlon. She shares her sto up a recipe becoming a runner - and whips just for iRunNation! By Bridget Mallon
2014 issue 04
iRun for balance. â€” Mark Donaldson, Ontario
used to feel lethargic and blah a lot, and by the end of the day just tired and grumpy. One day I stood at the top of the stairs, huffing and puffing like crazy just from carrying up a load of laundry. I looked in the mirror and didn’t like what I saw. “Oh no! I look like my mom!” Don’t get me wrong—I love my mother! She’s amazing. But I never saw her playing sports or exercising. It was typical of that generation. There wasn’t as much awareness then, not as many role models. We didn’t even know smoking was bad! I thought, “This isn’t the kind of role model I want to be to my kids” (ages 5, 6, 15 and 17). I wanted my kids to see fitness and health and happiness. Anyway, I went back to the basement and dug out a juicer, looked up some easy recipes and just started adding fresh juice to my normal breakfast. It really boosted my energy. I started craving fresh food, crunchy green things. I dropped a size even before I started exercising. Then a girlfriend and I bought a coupon for hot yoga for a month, and committed to two to three times a week. It was great for my mind and my body. Then we joined a gym to do strength class with weights a few times a week. I figured if this is my midlife crisis, fine! I’m doing this instead of getting a boob job or a sports car. It’s a lot cheaper! Another friend felt inspired by my new lifestyle and said she wanted to start running. Foolishly, I made a bet with her: “If you race a 5K, I’ll race a 5K.” A few hours after her race, I got an email from her with a list of events to choose from. I picked the Chocolate Race in St. Catharines...because if I’m going to do this, it’s got to be fun! I know my kids are proud of me. It feels great when they say, “You’re so happy, mom, you’re so
healthy!” They learn about fitness and nutrition in school, so they get why I’m doing this and they think it’s cool. The last year has been all about change, including a trip to Costa Rica to do things I swore I’d never do, like rock climbing and rafting. I’ve learned that you have to say “yes” more to things that scare you. I realized I was missing stuff, playing it too safe.
“iRun because I love poutine and wine.” When you get strong physically, you get strong mentally too. People ask me how much weight I’ve lost and I really don’t know. I love that I’ve gained energy and muscle. And I enjoyed the first guilt-free meal of my life. It was in Paris. It was the best meal I’ve ever eaten because I only thought about how good the food tasted. Not, “I shouldn’t be eating this,” or “How many calories…?” Sometimes I feel like Forrest Gump! I run the same loop around my neighbourhood a couple of times, and a bunch of kids usually join me for a few blocks. There’s the 10-year-old on his unicycle. Sometimes there are four kids running with me, then six. They run with me for a bit. My younger kids like to ride their bikes alongside and cheer for me. I don’t have any running insights to offer. I’ve run 16 times in my life so far! But what I learned as a newbie runner is that it helps to make yourself accountable.
Dee is the award-winning author of Libations of Life: A Girl‘s Guide to Life One Cocktail at a Time, resident Cocktail’ista on CBC’s The Steven and Chris Show, and home entertaining columnist for the Toronto Star. PHOTO BY CHERIE-LYNN BUCHANAN
Tell people what you’re doing. I put it out on social media: “I’m going to try to run.” And ask questions. The advice and support I got from the running community online blew my mind! I meet so many new people on Twitter. I ask about shoes or motivational tunes and get tons of great advice.
I’m enjoying running now. And I’m training as a member of a media team for a sprint triathlon in Toronto this summer. I’m 43 and I can’t believe what my body can do. I wish I’d done this 20 years ago! My philosophy now is, “I eat. I move. And I enjoy.”
A mocktail for runners! See Cocktail Deeva's special recipe at iRun.ca! iRun because it’s what all the cool kids are doing. — Neil Zeller, Alberta
FORM AND FUNCTION
Could muscle imbalance be hindering your performance? By Sarah Hoy
hile we love to run, there are a number of factors that need to be considered to keep our bodies healthy. To continue to run well it is important to refine your form and correct muscle imbalances.
What is muscle imbalance? We asked John Zahab, brother of iRun's Runner-in-Chief Ray Zahab and certified strength and conditioning specialist from Continuum Fitness and Movement Performance in Ottawa what a muscle imbalance means for a runner. The answer? “A number of things—it could be a result of lack of strength or lack of muscle activation and poor joint control. Or it could be a result of lack of flexibility or poor mobility.” Activation is the interaction between the nervous and musculoskeletal systems to produce a desired effect. Think of it like waking up the muscles. We need involvement from many muscles to provide effective movement. However, some muscles can become dominant and may not provide sufficient control of the joint during movement. The muscle that needs activating can vary from person to person.
"A common issue I see in many runners is glute max weakness or an inability to activate the glute max muscle. Often these individuals are hamstring dominant in hip extension,” says Zahab. “Running is essentially a series of hip extensions and if the muscular system of the hip isn't functioning the way it should, then the ability to control the hip from unwanted movement becomes compromised—which may lead to inefficient movement and place undesired stress on the system resulting in injury.” Do you have an imbalance? Often we suffer from soreness, but you have to remember to listen to your body and get to know warning signs. Gilles Beaudin, a clinical exercise physiologist at Cleveland Clinic Canada in Toronto states: “Injury is a common way to tell if you have an imbalance. Also, look for chronic tightness or discomfort and limited range of motion.”
A common thing seen in many runners are glute max weakness or inability to activate the glute max muscle. Often these individuals are hamstring dominant in hip extension.
Visit iRun.ca for John Zahab's tips on staying healthy in the long run. 22
2014 issue 04
iRun to challenge myself. — Richard Lam, Ontario
FORM AND FUNCTION Poor technique is the often the root of imbalance and limited range of motion, causing certain muscles to lose flexibility, Beaudin adds. “Runners are uni-dimensional. They repeat the same movement patterns that overuse certain muscles.” Zahab adds says runners often overdo it (never!). “We sometimes do too much volume too soon, or too much intensity too soon. You may have someone not activating very well, or restricted in their range of motion, and the potential for an injury may be hidden until they go and put the body under stress.” How can you correct muscle imbalance? Seeking professional assistance to identify weaknesses and to provide exercises to target these areas may be the most efficient solution. Working on your strength and flexibility is key. “Get involved in other activities, preferably nonendurance based, such as strength training,” says Beaudin. Strength training programs that work on form, strength, flexibility and movement activate muscle groups and core muscles that control joints—waking up the muscles to prevent unwanted movement. Focus on exercising your glute max and medius muscles as well as working on your core.
Refine your form If running is something you want to enjoy for the rest of your life, it is very beneficial to work at running more efficiently to avoid injury. Graham Glennie from St. Albert Physical Therapy & Sports Injury Clinic in Alberta, has his clients run on the treadmill to try and identify the problem. Keep it down If they are making a lot of noise with their foot contact, it is likely that they are heel striking. This creates a large deceleration force, too much upward movement (bounding), over-striding and wasted energy expenditure. “Often I will cue the client to run quieter. This can help decrease impact forces and increase efficiency,” says Glennie. Mind your posture “Lean forward from the ankles, rather than the hips. This helps create momentum from body
Activating the glute max Modified bridge: Start by lying on your back with your heels on the ground and legs at 90 degrees. Squeeze the glutes as hard as you can and ‘pop’ up your hips as high as you can. Try to minimize the hamstring activation to isolate the glute muscles. Do two sets of 8-10. Do this as part of your warm-up before training. Find more glute and core strengthening exercises under Run Strong at iRun.ca.
iRun for those who can’t. — BJ Killam, New Brunswick
weight and keeps our posture correct,” says Glennie, adding, "The shoulders should be slightly rolled back and down. This decreases tension in the neck, and keeps are chest open to allow our lungs to expand easily.” Turn up the cadence He also recommends looking into stride frequency. “I encourage a frequency of 170 to 185 steps per minute. An easy exercise to do on your next run is to count how many steps in 20 seconds you are taking and multiply by three,” says Glennie. “Increasing frequency decreases the time that your foot is in contact with the ground, helps with over-striding and increases efficiency.” Aim for the middle Your foot positioning is also important when refining your form. Glennie promotes a midfoot strike to maintain a
foot-plant under your body rather than ahead of it. Breaking down your stride into four components can help identify areas of weakness and pinpoint where your form is falling apart: A. Drive: from foot contact up to hip flexion. B. Load phase: moving the leg down to initial foot strike. C. Push off: working from push off and extension from the hip. D. Return: swinging through back to initial contact. To stay strong and continue running, consider these steps to help your form and prevent injuries. Take note of any pinching, pain or tightness within each of these components, and speak to a professional before making any adjustments to your stride.
THINK ABOUT HIP MOBILITY
It is important to stretch all areas of the legs, but pay a little more attention to the hips. Tightness in the glutes and hip flexors can decrease running economy and predispose you to injury.
If you feel you have an imbalance, have it corrected as soon as possible so you can continue doing what you love... running! iRun.ca
2014 issue 2014 issue 04 2014 issue 0104
iRun because fun.pride. — Regina iRun for health, pleasureit’sand CarolToth, Ford,British BritishColumbia Columbia
MAKE 2014 YOUR YEAR! PRINCE EDWARD ISLAND
MARATHON OCTOBER 17-19, 2014
SOMETHING FOR EVERYONE
10 RACE CATEGORIES TO CHOOSE FROM: • FULL MARATHON • HALF MARATHON RUN • HALF MARATHON WALK • 10K RUN • 10K WALK
• 5K RUN • 5K WALK • KIDS SPUD RUN • CORPORATE RELAY • WHEELCHAIR CATEGORY
FOR MORE INFORMATION OR TO REGISTER VISIT WWW.PEIMARATHON.CA A BOSTON MARATHON QUALIFIER Tanya Mero, Ontario iRunto because I like chocolate. iRun stay in shape and because I enjoy it. — Jeff Enquist, Manitoba
2014 issue 04
iRun my kids are â€” Ford, Brent Smyth, Ontario iRun forbecause health, pleasure andwatching. pride. Carol British Columbia
Racecalendar [ WEST ] MONDAY, SEPTEMBER 1 Sheep River Road Race, Okotoks, AB bigrockrunners.com
1/4 Marathon, North Vancouver runningroom.com
SUNDAY, SEPTEMBER 28 The Kidney Run in Kelowna, Kelowna, BC runningroom.com
Dinosaur Valley Marathon, Drumheller, AB dinosaurhalf.com [ PRAIRIES ]
SATURDAY, SEPTEMBER 6 Mount Robson Marathon 2014, Valemount, BC mountrobsonmarathon.ca DOAC 7th Arm Trail Race 2014, Wainwright, AB runningroom.com Step N Stride, Edmonton , AB runningroom.com Kelowna Wine Country Half Marathon, Kelowna, BC destinationraces.com/runbc/ SUNDAY, SEPTEMBER 7 MENDZAT's living test race, Edmonton runningroom.com Run for the Brave, Edmonton runningroom.com Stettler Duathlon, Stettler, AB runningroom.com Coho Run, Vancouver cohorun.com SATURDAY, SEPTEMBER 13 Vancouver Eastside 10K, Vancouver canadarunningseries.com/eastside Believe Run for the Gold, Calgary believeinthegold.ca/run SATURDAY, SEPTEMBER 13 Edmonton Gorilla Run, St. Albert, AB edmontongorillarun.com. Fit for Motion Half Marathon, Barrhead, AB barrhead.ca Habitat for Humanity Raise the Roof Fun Walk-Run, Okotoks, AB runningroom.com Rock and Roll Climb of Hope Run 2014, Edmonton, AB 2014.climbofhoperun.ca Rocky Mountain Mut Strut, Canmore, AB runningroom.com Open Minds Walk and Run, Red Deer , AB schizophrenia.ab.ca SUNDAY, SEPTEMBER 14 Seymour Valley 1/2 Marathon and
11th Annual Rotary Run For Life, Stony Plain, AB rotaryrun.ca Urban Venus Deliciously Sweet Run 2014, Calgary runningroom.com SATURDAY, SEPTEMBER 20 Frosty Mountain Trail Race 2014, North Vancouver runningroom.com 2nd Annual NICU Fun Run in the Park, Edmonton runningroom.com Calgary Peace Run and Walk, Calgary calgarypeacerun.ca CFL Family Fun Run, Thorsby, AB runningroom.com Night Race Edmonton 2014, Edmonton, AB nightrace.ca Sundre Snake Hill Slam, Sundre, AB mygnp.org/sundre-snake-hillslam-2014 Frogger 15K, Campbell River, BC greenwaystrust.ca SUNDAY, SEPTEMBER 21 Amies gifts a run with the Kinettes, Lloydminster, AB runningroom.com The North Shore Kidney Run, North Vancouver, BC runningroom.com Trail River Run 2014, Port Coquitlam, BC trioevents.ca/trr Walk, Run and Roll'n for Rett Syndrome, Port Coquitlam, BC runningroom.com FRIDAY, SEPTEMBER 26 Night Race Vancouver 2014, Vancouver nightrace.ca SATURDAY, SEPTEMBER 27 Melissa’s Road Race 2014, Banff, AB melissasroadrace.ca Run for Calgary runforcalgary.org Sight Night Edmonton sightnightedmonton.ca
SATURDAY, SEPTEMBER 6 Electric Donkey 5K Glow Run, Winnipeg, MB electricdonkeyrun.com 2014 Winnipeg 10 and 10 presented by Investors Group, Winnipeg, MB runningroom.com SUNDAY, SEPTEMBER 7 Treherne Marathon Run For The Hills, Treherne, MB runningroom.com 2014 Credit Union Queen City Marathon, Regina, SK runqcm.com Kidney Ride, Glide, Stride, Winnipeg, MB kidney.ca/manitobawalk SATURDAY, SEPTEMBER 13 Run for the Family, Saskatoon runningroom.com SATURDAY, SEPTEMBER 20 Hustle for Hunger Winnipeg 2014 runningroom.com Walk/Run for Wildlife, Winnipeg runningroom.com Melfort Multi K, Melfort, SK melfortmultik.ca SUNDAY, SEPTEMBER 21 The Fort Garry Rotary Half Marathon Run for Youth 2014, Winnipeg runningroom.com SATURDAY, SEPTEMBER 27 Zombie Obstacle Challenge, Regina! zocregina.com SUNDAY, SEPTEMBER 28 Fall Foursome, Saskatoon, SK runningroom.com
SUNDAY, SEPTEMBER 7 Wishmaker Walk/Run, Ottawa runningroom.com 30 km sur les rives a Boucherville, Boucherville, QC runningroom.com SATURDAY, SEPTEMBER 13 Downsview 5K, Toronto runningroom.com Mudpuppy Trail Run, Waterloo, ON runningroom.com Night Race Montreal 2014, Montreal nightrace.ca Relais Bromont-Sutton Relay Race 2014, Bromont, QC runningroom.com
SATURDAY, SEPTEMBER 6 Night Race Toronto 2014 nightrace.ca
Marche et Course du coeur 2014, Québec runningroom.com SATURDAY, SEPTEMBER 27 Cavan Hills Cross Country Run 2014, Peterborough, ON runningroom.com Moonlight River Run, Wakefield, QC moonlightriverrun.com. SUNDAY, SEPTEMBER 28 Railpath Community Run, Toronto railpathrun.com Toronto 10 Miler and 5K, Toronto torontotenmiler.ca [ east ]
SUNDAY, SEPTEMBER 14 REP Marathon, Toronto, ON runningroom.com Scanlon Creek Run for the Trails 2014, Newmarket, ON runningroom.com SATURDAY, SEPTEMBER 20 5th Annual 5K on the Runway, Oshawa, ON runningroom.com Appleby Pharmacy Waterfront Trail 2014, Burlington, ON runningroom.com Oasis Zoo Run 10K 5K and Cub Run, Toronto canadarunningseries.com/zoorun The Hillbilly Hustle, Glencoe, ON runningroom.com SUNDAY, SEPTEMBER 21 Canada Army Run, Ottawa armyrun.ca Island Girl Half Marathon Half Marathon Relay and 5K, Toronto, islandgirlrunning.com Miles with the Giant, Thunder Bay, ON thunderbaymarathon.com
[ ontario & quebec ] MONDAY, SEPTEMBER 1 Island Lake Classic 5K Run and Walk, Town of Mono, ON IslandLakeClassic.com
Run4Rett 2014, Richmond Hill, ON rett.ca
Nutrience Oakville Half Marathon, Oakville, ON oakvillehalfmarathon.com Run for the Grapes, St. Catharines, ON niagararunningseries.com/ races/grapes
SUNDAY, SEPTEMBER 7 Canadian Colour Blast 5K Moncton, NB canadiancolourblast.ca/events/ moncton-colour-blast-run. FRIDAY, SEPTEMBER 12 Maritime Race Weekend 2014, Eastern Passage, NS maritimeraceweekend.com SATURDAY, SEPTEMBER 13 Mother May I Run-Walk, Amherst, NS runningroom.com SPCA Dog Jog, Dartmouth, NS runningroom.com SUNDAY, SEPTEMBER 14 Bathurst 10K and 5K, Bathurst, NB atlanticchip.ca SUNDAY, SEPTEMBER 21 Accreon Fall Classic, Fredericton ccrr.ca SATURDAY, SEPTEMBER 27 NB Air Cadet Fun Raiser Fredericton, Moncton, Charlo, Grand Falls, Miramichi, Saint John, NB runningroom.com Run Without Borders St. Johns 2014, St. John's, NL runningroom.com 5KM Zombie Trail Run, Waverley, NS zombietrailrun.ca
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also specializing in bracing and recovery products
iRun because I’m inspired to. — Keri Parker, Ontario
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
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2014 This year, it was with determination that many returned to Boston to run, spectate and support the event that in years past has held strong, persevered and triumphed in the wake of adversity. This year was no different as 32,456 participated, including 2,234 Canadians, in the esteemed 118th Boston Marathon — proving to the world that the global running community would run again.
2014 issue 04
Province Official Time
Province Official Time
Tom Mcgrath Lanni Marchant Mark Bennett David Savard Gagnon Jeff Conron Bradley N. Keefe Chris C Stone Dan Way Sebastien Roulier Louis-Philippe Garnier Stan J Chaisson Michael Enright Jason V. Weppler Ross D. Bain Pierre Slusarek Andrew J. Deak Christopher J. Aranda Kevin Beatty Lawrence Warriner Kyle Aitken Francois Drolet Guy Dorval Mathieu Grondin Jean-Marc Mac-Thiong Pascal Renard Adam Thuss Patrick D Kelly Daniel J. MacKinnon Avery Best Jean-Daniel Page Marc G Duench Charles J. Prange Natasha Yaremczuk A.j. Rankel Scott Rintoul Troy Cox Allison Drynan Vincent Caldwell Mike Juurlink Mathieu Girard Paul Huyer James Van Bakel Stanley Larkin Luc Dupont Scott Clark Samuel Frechette Shawn C. Davies Clint Cummings Jean-Francois Lambert Brian R Michasiw Brian O’Higgins David R. Smith Ray Moorehead Warren Ringler Derek S. Flint Denise Robson Dustin Beach Rene Roux Paula Wiltse David F. Maclennan Michael Hendriks Bill Coish Mark A. Davis Roger Moss Sylvain Giguere Shawn Lewis Richard McClelland Martin St-Pierre Vincent B. Merriam, Jr. Richard Marshall Olivier Lamontagne Scott G Martin Lyndsay L. Tessier Paul Kemp Alexandre Proulx Andrew D. Roberts Nick Croker Robert D. Campbell Corey Mclachlan Sebastien Labranche Richard P. Ditty Geoff Riggs Darren P. Collins Alan Yu Glendon Flint Stephane F. Tremblay John J Power Felix Seguin Jean-Philippe Desjardins Angela H. Switt Kyle S. Maga Denis A Reimer Michel Cusson Rory J Whitbread Stewart Campbell Joshua J. Riff Brian Vezeau Boyd Kalnay Bill Steinburg Ryan Mcdonald Mathieu Desbiens Patrice Beaulieu Paul E. Jamael
Edmonton London Vancouver Baie-St-Paul Toronto Winnipeg Edmonton Toronto Sherbrooke Montreal Charlottetown Hamilton Shallow Lake Toronto La Tuque Ottawa Ottawa Frankford Toronto Mississauga Neuville Quebec Bromont Mont-Royal Ottawa Stratford Ottawa Pickering Toronto Montreal Uxbridge Kitchener Paris Edmonton North Vancouver Huntsville Toronto Cookshire-Eaton Oakfield Laval Toronto Prince George Saint-Basile-Le-Grand Boucherville Summerside Montreal Bowmanville Halifax Quebec Saskatoon Nepean London Halifax Toronto Waterford Dartmouth Ottawa Montreal Brockville Scotsbrun Trail Outremont Ottawa Toronto Montreal Beaver Bank London Sorel-Tracy Caraquet Milton Crabtree Calgary Pickering Waterloo Sherbrooke Summerside Toronto Toronto Yellowknife Sherbrooke Woodslee Ottawa Victoria Harbour Vancouver Toronto Granby Winnipeg La Prairie Brooklyn Toronto Hamilton Calgary Verdun Lacombe Pembroke Edina Quebec Belleville Barrie Thunder Bay L’Anse-Saint-Jean Sainte-Anne-De-Bellevue Toronto
AB ON BC QC ON MB AB ON QC QC PE ON ON ON QC ON ON ON ON ON QC QC QC QC ON ON ON ON ON QC ON ON ON AB BC ON ON QC NS QC ON BC QC QC PE QC ON NS QC SK ON ON NS ON ON NS ON QC ON NS BC QC ON ON QC NS ON QC NB ON QC AB ON ON QC PE ON ON NT QC ON ON ON BC ON QC MB QC NY ON ON AB QC AB ON MN QC ON ON ON QC QC ON
Francis Messier Rob J. Lapensee Sean Peicheff Marc Paquet David A. Purcell Trent Burden Larry V. Lorette David M. Langen David A. Holder Stefan Parmentier Christopher A. Imai David Palma Alexandre Parent Dave N Nevitt Calvin Desroches Dany Provencher Benoit Cote Jake Fehr Brian Groot Stephan Perron Drummond Lawson Freddie So Jean-Sebastien Roby Scott R Kesteloot Brian A Mcarthur Matthew Humphries Mark Frezell Andre N Lessard Tim A Keilty Tyler M Natywary Alexandre Jean Randy Zabukovec Ashley A. Powers Nicolas N Pedneault Rami Bardeesy Cendrix Bouchard Larry Dufresne, Jr. Mathieu Girard Jean-Francois Marchand Rod Henning Chris M Orbanski Matthew Sidders Mathieu Zaloum Michael Blois Brett McCullough Steve H. Metzger David Fecteau Ken A Zorniak Steve Di Tomaso Jean-Francois Masson Jill Evens David O Williams Carl St-Jacques Jocelyn Poirier Charles-Eric Langlois Natalie Sachrajda Yannick Fortier Lance R Christie Jim E Burrows Christian J. Hambrock Frank S Reinhardt Jason Polden Kyle E Den Bak Ryan Luc Scott Shupe Guillaume Castonguay Simion Candrea Daniel D Thibodeau Joel Bryan Alexis K. Smecher Carl Young David Papineau Eric Breton Steve G Stracey Pierre Olivier Ares Scott E Greig Jasvir Singh Joseph F Kerby Doug Kells Ryszard Kagan Andrew Vincent Steven J Van Alstine Peter Chng Philip Hassard Vincent Masse Richard Lavallee Kimberly Redden Nicola A. Gildersleeve Patrick N Mackenzie Jonathan G. Moher Joseph C Harker Michael F. Duffy Sheldon Cook Bart R Kelly Geoff Rawson Chad J Fontaine Stefan P Gudmundson Matthew MacKinnon Philippe Couture Lee Hewitt Mark Martens Robert Mora Marcus Gillam
Montreal St. Catharines Dorchester Montreal Ottawa Corner Brook Coquitlam Regina Bedford Quebec City Vancouver London Outremont Dartmouth Northam St-Romuald St-Laurent Winnipeg Strathroy La Baie Vancouver Oakville St-Denis-De-Brompton Vancouver Red Deer Alliston Calgary Edmonton Fredericton Mitchell Montreal Kingston London Gatineau Halifax Vancouver Montreal St-Bruno Ancienne-Lorette London Winnipeg Burlington Ste-Anne-Des-Lacs Ottawa Victoria Toronto Quebec Winnipeg Pitt Meadows Quebec Calgary Stittsville Montreal Chestnut Hill Brossard Halifax Sherbrooke Calgary London Hanover Ketch Harbour Ottawa Ottawa London Maple Ridge Montreal Toronto Quebec Victoria Vancouver Mississauga Vancouver St-Joseph-De-Coleraine Port Elgin Shefford Owen Sound Mississauga Rouyn-Noranda Toronto Mississauga Ottawa Mississauga Toronto Ottawa St-Denis-De-Brompton Prevost Ottawa North Vancouver Gatineau Ottawa Baden Calgary Inverary Kanata Burlington Port Moody Guelph Stillwater Lake Longueuil Toronto Calgary Lasalle Toronto
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2:58:15 2:58:16 2:58:28 2:58:36 2:58:39 2:58:42 2:58:42 2:58:44 2:58:52 2:58:53 2:58:56 2:59:00 2:59:07 2:59:08 2:59:16 2:59:17 2:59:18 2:59:21 2:59:26 2:59:30 2:59:32 2:59:35 2:59:42 2:59:53 3:00:02 3:00:05 3:00:08 3:00:16 3:00:16 3:00:25 3:00:26 3:00:27 3:00:32 3:00:35 3:00:39 3:00:43 3:00:49 3:00:51 3:00:55 3:00:56 3:01:06 3:01:12 3:01:20 3:01:30 3:01:30 3:01:51 3:01:52 3:01:54 3:01:58 3:02:00 3:02:01 3:02:05 3:02:11 3:02:15 3:02:27 3:02:31 3:02:40 3:02:43 3:02:47 3:02:48 3:02:49 3:02:54 3:02:57 3:02:59 3:03:00 3:03:03 3:03:07 3:03:10 3:03:18 3:03:37 3:03:38 3:03:38 3:03:45 3:03:49 3:03:51 3:03:52 3:03:54 3:04:03 3:04:07 3:04:08 3:04:09 3:04:10 3:04:11 3:04:12 3:04:15 3:04:16 3:04:17 3:04:19 3:04:23 3:04:47 3:04:47 3:04:49 3:04:49 3:04:52 3:05:00 3:05:03 3:05:08 3:05:09 3:05:12 3:05:12 3:05:16 3:05:18 3:05:18
iRun because it makes me feel alive. — Julie Forget, Ontario
Province Official Time
Province Official Time
Doyle Brown Nelson Fernandes Jean-Yves Helie Mark R Dawson Philippe Jacques Michael Vargo Dennis P Ryan Victor Kokta Felipe T. Edora Wade R Russell Michael J. Parker Rolf S. Randstrom Francis Boivin Christian Tremblay Janine G. Moffett Kendra Braun Jody Faught Doug Townson Jeff Bryce Chris G. Bellerby David W. Harding Martin Demontigny Steven R Gibbens Michael T Moon Robyn Hardage Patrick McCluskey Michael Lau Luc Desjardins Jason St-Denis Tayeb Mesbah Philip Klassen Sebastien Roy Gagnon Courtney Brohart Mike D. Davis Alain Belanger Warren J Nethercott Bruno Leblanc Christine V. Thomas Justin Savard Stephan M. Atmanspacher Donny B Marchuk Sylvain Landry Bruno De Bortoli Sebastien Doyon Colin D. Goudreau Eric Bussieres Nir Meltzer Joe A. Olivier Mike Crawford Jochen Tilk Noel Hulsman Chloe J. Austin Marco D Albright Jean Audet Jose Martel Vincent Tardif Steve T. Dohaney David Wiltshire David Eikelboom Ian W. Dalling Marie-Josee Cardinal Martin Paquet Adrian Simkins Samuel Tousignant Denis J Chenard Tim R. Turner Frederic Giguere Nicolas Turgeon Don B. Bonnett Andre Porlier Sylvain Gauthier Tracy L Greig Lisa Goetz Eugene R. Smith Richard Villeneuve Paul N. Bourgeault Tim Wiwchar Thibault Chesney Stephane Drouin Paul J. Marotta Werner Tars Morris Roberts Florence M Gillis Frank R. Ciccolini Carey M. Nelson Stacy Groppler Adam R Douthwright Glenn B Vanden Dool James L Peltzer Dean Macdougall Alf J. Lacey Neal P. Michaud Hall Tom K. Adair Kevin S Taylor Antonio Curcuruto Matthew C. Smith Mathieu Bolullo Ian Kulin Judy V. Andrew Piel Nicholas C Haddow Sheldon R. Morris Scott Rolfson Mitch Wilson
Toronto Candiac Trois-Rivieres Vancouver Montreal Halifax Markham Saint-Laurent Victoria Edmonton Calgary Toronto Laval Qubec St Catharines Langley Brantford Yellowknife Toronto Mississauga Greely Baie St-Paul Toronto Vancouver Ottawa Toronto Ottawa St-Eustache Dundas Gatineau Toronto Trois-Rivieres Camlachie Fredericton Quebec Puslinch St-Jerome Echo Bay St-Ambroise Whitehorse Calgary St-Eustache Montreal Disraeli Chatham Saint-Henri Toronto North Vancouver Brockville Toronto Toronto Dartmouth Yarmouth St-Nicolas Montreal Contrecoeur Fredericton Toronto Whitehorse Ottawa Cornwall Trois-Rivieres Vancouver Tingwick Windsor Headingley Ste-Catherine Pincourt Port Dover Montreal Schumacher Owen Sound Toronto Dundas Lac-Beauport Calgary Sherwood Park Montreal Montreal London Lawrencetown Calgary Sydney Toronto Vancouver London New Maryland Lethbridge Ottawa Ottawa Hebbs Cross Toronto Kngston Waterloo Montreal Newport Landing Montreal Victoria Ottawa Calgary Springhill Toronto Ottawa
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Claude Parent Michel Bernard Nicole Mikhael Dale A. Engen Michel Houle Allan R Wiggins Anne-Catherine Beland Lee Douglas Marc P. Charlebois Rodney A. Logan Ghislain Foy Stephanie Kurz Adriana Wild Alex Vahe Nahabedian Kenneth T. Skea Troy A Dzioba Jacques Major Tim Anstett Yann Boudjack Claudette Augert Alexander C. Brown Bruce P Beaulieu Gary Boyce Eric Dandonneau Stephanie Gordon Matthew R Cunning Marc-Andre Charette Scott Rudan Ghislain J. Pelletier Steeve Tanguay Andrew Bridges Joan Chung Eric Demeules Kristin Dalzell Leonard J. Griffiths Harold F. Kuschnik Andrea Metcalfe Remi Gelinas Jesula Drouillard Julie Drolet Pierrette Gauthier Mike W. Fitzsimmons Jean-Claude St-Pierre Roger Turgeon Tanner Gervais Jeremy Abrahams Mark Dwyer Kelly Sartorius Gerry M. Nagy Jeremy A Fry Jackie Bonisteel Jonny James Franco Dotto Colin Kiviaho Maureen A. Curtin Manuel Cabral Nestor Lewyckyj Phong Bui John D. Caulfeild Stu Vander Geest Daniel Lepage Jennifer Eberman Ryan T Christian John P Straatman David Mercer Glen J. Schindler David M Stollar James G. Morand Jim R. Mylet Marcia Migay Pierre Faucher Marc Fontaine Joanne Normand Kerry L. Walker Allan MacPhee Jim Byrne Kevin Haggerty Stephen D. Cadieux Glenn Kimberley David H. Cook Michelle L. Culos Marie-Claire Gravel Fred Bianchi Gilbert Lachance Simon Fleury Jade Penwright-Holmes Catherine Cossette Greg Medwid Paul Lamoureux Shaun Hesse Peter A. Stapleton Harvey F Foote Jr. Christopher J. Lennox Stephane Gamache Tamara Tymchuk Ashley Kellam Devin T. Gibson Paul C. Turner Glen Campbell Josephine Mori-Stoodley Robert Ouellette Ryan Leef Phaedra Kennedy
Quebec Chicoutimi Ottawa Kingston St-Hippolyte Oakville Montreal Calgary Timmins Fort Mcmurray Pointe-Claire Vancouver Calgary Mont Royal Calgary Spruce Grove Montreal Calgary Thetford Mines Edmonton Calgary Ajax Carlisle Laval Ottawa Calgary Gatineau Ottawa Florenceville-Bristol Jonquiere Navan Toronto Montreal Newmarket Mississauga Colborne Edmonton La-Visitation-De-L’Ile-Dupas Ottawa Montreal Montreal Fall River Quebec Quebec Toronto Dundas Calgary New Westminster Weyburn Bloomfield Ottawa Toronto Delta Ottawa Coquitlam Laval Kirkland Montmagny Mississauga Uxbridge St-Andre-De-Kamouraska Toronto Kingston Lucan Devon Waterloo London Toronto Oakville Thunder Bay Lachine Surrey Levis Mississauga Ottawa Calgary Stittsville Kanata Mississauga Ripley Richmond Quebec Richmond Hill Prevost Montmagny Bewdley Toronto Calgary Gatineau Regina Ottawa Maple Langley Ste-Foy Windsor Amherstburg Sarnia Ottawa North Lancaster Richmond Hill Mont-Royal Whitehorse Toronto
QC QC ON ON QC ON QC AB ON AB QC BC AB QC AB AB QC AB QC AB AB ON ON QC ON AB QC ON NB QC ON ON QC ON ON ON AB QC ON QC QC NS QC QC ON ON AB BC SK NB ON ON BC ON BC QC QC QC ON ON QC ON ON ON AB ON ON ON ON ON QC BC QC ON ON AB ON ON ON ON BC QC ON QC QC ON ON AB QC SK ON ON BC QC ON ON ON ON ON ON QC YT ON
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iRun so I don’t have to act my age. — Pat Bourget, Alberta
Duff McClaren ToRONTO iRun's own The Running Groupie with Mebrahtom Keflezighi, winner of the 2014 Boston Marathon — the first American man to win since Greg Meyer in 1983. Name
Province Official Time
Ken I. Moscoe Brenda Guitard Torval Mork Stuart Halkett Paul Foley Robert Scheifley Pierre Rousseau John J. Tegano Brock Davis Karl Woll Meghan K. Duffy Rick Atkinson Gordon Janzen Chris Matters Marc R Brazeau Stephen L. Sparling Kim J. Fleet Marc Laumaillier Conrad Ledrew Felix Antoine Blanchard Mark St Amant Dermot W Holwell Francis Theriault Peter D. Atto Daniel J Girard Calvin McDonald Raymond Thibault Pamela J Taffeiren Ted Traynor Nick Tentomas Steve E Mattina Sylvain Bergeron Roger Amyot Derek R Mulhall Greg Garner Ken Mann Jim Johnson Tanya Kormendy Nicholas A. McBride Christian Varin Christian Villeneuve Frederic Ouellet Mark Allen Yvan Bouchard Nancy L Chapman Nicolas St-Vincent Daryl J Howes Daniel Bouchard Stephane Dubreuil Cullen F. Price Normand Blais Timothy W Mohan Jeff D. Smart William M. Clews Ryan Wright Graeme Bredo Guy Tremblay
Toronto Saint John Calgary Guelph Ottawa Toronto Montreal Ottawa Brockville Burnaby Callander Claremont North Vancouver Charlottetown Gatineau Oakville London Mont-St-Hilaire Toronto Lac Beauport Cochrane Mississauga Gatineau Toronto Victoria Woodbridge Terrebonne Chatham Calgary Halifax Vancouver Ste-Julie Quebec Tecumseh Surrey Beamsville Upper Kingsclear Nanaimo Dartmouth Montreal Rouyn-Noranda Drummondville Kingston Sherbrooke Stouffville Montreal Ottawa Longueuil Boucherville Toronto Mont-Royal Thornhill Ottawa Mississauga Edmonton Edmonton Trois Rivieres
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2014 Boston Marathon
2014 Boston Marathon
Province Official Time
Province Official Time
Stacey L. Strike Tim Winter Dean P Mercer Laval Lapointe Jeff Raugust Bernard Rancourt Ken Young Dana Ferguson Jessica E. Mueller Francois Langlois Matthew Wilcox Lawrence E. Lewis Pascal Bessette Randy Johnston Chris Bright Rosemary Baldwin Bill Thomas Jeff Rowthorn Rejean Paradis Rebecca D Stuart Cody C Boake Monique Anglin Jerry Kroll Peter Schofield Tim J. Verkerk Jack Megran Robert J. Hanley Laura Lipcsei Robert St. Amant Pete Wilson Francois Lefebvre John J. Corelli Ray K. Williams Sylvain Niquette Rick G. Van Vlack Martin Trudel Susan Abbass-Martyn Stephan Tremblay Luc Paris Frank Lalonde Jim W Walsh Karl Gagne Ramona Gellel Janet Wolney Julie Pichette Paul J Duperreault Campbell Bryer Rick Haas John M. Mackinnon Chelsea Smith Cory M Slykerman James P. Rawling Sandy E. Holloway Dave Charest Shawn Holloway Stephen Zwicker Jon M Cummings Joseph (peppe) Bonfiglio Guy Gilbert Mathieu Faucher Walter C. Henry Jacqui Benson Elizabeth C. Miller Mathieu Leblanc Mike G Mcneill Terence R. Markle Joe Pacheco Bruce Webb Ian C. MacIntyre Gordon G Kiley Robert Madej Tanya A Wharton Anders I. Ganstal Bridget N Bedard Germain Gevry Alain Gonthier Chantal Serafini Catherine Poudrier Matthew W. Sharp Louise De Pinto Tina Kader Leigh A. Van Knotsenburg Elysa Graci Tony Costa Martin Boucher Darren W Sneve Erin F. Mcdougall Brian Stewart Gordon Dalling Sebastien Renaut Greg P. Friesen Jenny M. Orbell Patrick De Roy Terrence W. Morris Alan Chaput Brad J Benson Christian Del Valle Cindy Scott Carina Slack Dawn E Olson Andrew Auerbach Shelley D Bender Rich Johnson
Carleton Place St. Catharines Rothesay Adstock Calgary Ste-Germaine-Boule Calgary Toronto Calgary Boisbriand Ottawa Scarborough Ottawa Grafton Ottawa Sault Ste. Marie Toronto Ancaster St-Zacharie Beauce Sud Montreal Grande Prairie Toronto Vancouver Abbotsford Burnaby Greenfield Park Whitby Toronto Meota Listowel Laval Toronto Dartmouth Trois-Rivieres Wellington Quebec St. John’s Lorraine Quebec Rockland Sault Ste. Marie Gatineau Pickering Calgary Boischatel Wilcox Oakville Goderich Sydney Ottawa St. Catharines Toronto Milton Brossard Milton Dartmouth Calgary Kingsville Lac-Beauport Sherbrooke Toronto Prince George Ottawa Montreal Riverview Calgary Oakville New Maryland Halifax Dartmouth Toronto Toronto Kamloops Toronto Sainte-Cecile-De-Milton Ottawa Montreal Becancour Newmarket Toronto Montreal Victoria Toronto Maple Ridge Notre Dame De L’Ile Perrot Thunder Bay Brighton Edmonton East St. Paul Vancouver Ottawa Lakefield Westmount North Sydney Ottawa Toronto Ottawa Ottawa Edmonton Medicine Hat Toronto Calgary Toronto
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Zarah Dehnashi Stephanie A. Wigginton Arma Afsar Philippe Belanger Alastair Warwick Kristine L Chew Vincenzo Rigitano Michael D. Gaudet Michelle C. Power Carrie A. Scace Lauchie M. Mckinnon Robert B. Yendt Melanie Roberge Colin S Milligan Robert Shaw Ron L Slack David D. Caraher Eric Lillie Harjinder Sahota Randy G. Glazier Noreen Neary Lauren McNiven Elizabeth Swiggum Krista L. Seibel Thomas J Hoogendoorn Sean Kinden Neil R. Wilson Rick W Whitford Kevin R Rose Steven Moore Alain Delisle Jody Mattie Annie Brongel Thomas G Mungham Niki M. Jacques Karen M Warrendorf Amy I. McIntyre Luke K. Kim Richard J. Richard Paula A Banks Louise Chercuitte Wade W Hudyma Alain Boucher Gary Yee Hans Laltoo Rene D. Van Diepen Sheri L Foster Melissa Bourdon Roman Kurmoza Dan J Moriarity Lesley Rasmussen Mckee Jennifer M Archibald Corri T. Longridge Graham Morrison Steven Cooper Leslie Reade Andie Clement Eric Larochelle Brad A Kerr Alexis Dallaire Jeremy P. Lobo Jennifer Morrison Tanya Brann-Barrett Kim A. Scattolon Tom Prokai Andrew M. Neumann Frederic Rousseau Alex W. McMillin Victor Gallant Jane E. Weber Clive H Bradley Rod Simpson Simon Gosselin Simon Sukstorf Stephanie Minuk Alanna S. Karpa Elena Cigala-Fulgosi Morten Fogh Kim Tardif Almis E. Ledas Marc-Antoine La Rochelle Christian Delisle Niall Tait Sebastien Lapierre Tafline Tong Sinung Kang Michelle Bousquet Andrea R Meiklejohn Paul Sebastian Alain Carignan Max Chernysh Casey J Thivierge Eddie Johnson Claude Brazeau Samantha Johnson Lynn Bourque Alexandra M. Garner Stephane Emond David Kachan Pascale Auger Doug W Carter Mario R. Ramirez Michael Mackay
Mississauga Calgary Toronto Montreal Ottawa Vancouver Stoney Creek Charlottetown Ottawa Toronto Sydney Kitchener Quebec London Ottawa Edmonton Bright’s Grove Ste Anne De Bellevue Richmond Dashwood St. John’s Beamsville Victoria Kennedy Agassiz Gander Ottawa Ottawa Toronto Chatham Shawinigan-Sud Truro St Basile Le Grand Newmarket Coquitlam Vancouver Udora Toronto Windsor Rosseau Breakeyville Edmonton Ottawa Walnut Creek Moncton Ottawa Calgary Ile Bizard Richmond Hill Bowmanville Milton Calgary Ottawa Oakville Pickering Sydenham Toronto Montreal Toronto Gatineau Mississauga Toronto Sydney Glace Bay Toronto Richmond Trois-Rivieres Burlington Ottawa Toronto London Cobourg Drummondville North York Winnipeg Ottawa Nelson Mississauga Drummondville Toronto Mont-Saint-Hilaire Blainville Ottawa Montreal Ottawa Toronto Senneville Leduc Windsor Trois-Rivieres Toronto Belle River Milton Beauharnois Toronto Toronto Toronto Contrecoeur Halifax Terrebonne North Sydney Oakville Calgary
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2014 issue 04
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A will to survive: running a ’Double Boston’ Toronto’s Jean-Paul Bedard ran the Boston Marathon twice —once for himself, and once for other survivors of childhood sexual abuse. By Bridget Mallon
It’s hard to say what is most remarkable about Bedard. We could tell you that he’s run 80 marathons and several ultras (including the 89-kilometre Comrades in South Africa) in the last 16 years. Or that he just did the ‘Double Boston,’ running 84.4 kilometres by doing the Boston Marathon route from the finish line to the start, then running it the more usual way with everybody else, start to finish. But what stands out most is his willingness to speak publicly about his experience of childhood sexual abuse. The last time he ran Boston, the year of the bombings, he finished in four hours—much slower than planned for someone who typically runs a 3:30 time. Only a few weeks earlier he had disclosed the abuse he experienced as a child to his wife and son. During the race, traumatic memories surfaced. About halfway through, Bedard collapsed and started to sob uncontrollably. Medical aides brought him to a med tent, where couldn’t stop crying. He tried to explain he wasn’t hurt physically, just mentally, and they let him go after about 20 minutes. That Bedard started that marathon at all, or finished it, gives you some idea of his determination and ability to persevere. On his return to Toronto, his doctor gave him a diagnosis of post-traumatic stress disorder. Unable to concentrate, he couldn’t return to his work as a teacher for several months. “I couldn’t even read a paragraph. I was crying a lot. But I could run every day. And it was cathartic. As I healed slowly I got the idea to do Boston twice to raise awareness.” Bedard also found help at The Gatehouse Treatment Centre, a Toronto charity that helps survivors of sexual abuse. He decided to raise awareness and funds for The Gatehouse by doing the ‘Double Boston.’ “There are very few resources for men who were sexually abused as children. There’s Gatehouse in Toronto, where I went, one in Ottawa and one in Calgary. I want to change that.” The Double Boston isn’t sanctioned, but a few people do it every year. “Because of the added security this year, I had to get a special letter of permission from the race director. When I wrote to the race director explaining why I was doing this, he responded in like 15 minutes with a letter of permission,” says Bedard. Through his efforts, Bedard has raised $22,000 so far, along with awareness for “an epidemic no one is talking about.”
iRun because my perfect morning is: coffee, paper, run. — Elke Blinick, Ontario
Province Official Time
Province Official Time
Province Official Time
Jean Grenier Daniel Legresley Christopher D. Oss Bruce D Gallagher Helga M Macneill Joe Gagnon Driss Jef Jef Brianna V. Cavan Eric Thibeault Mustapha Belgherbi Barbara Dourley Bob G. Dawson Diana Chard Janik Legault Alain Girardin Deanna Peyachew Kayla Segal Michael Jong Alexandra Friel Jacqueline Colborne Mitchell L Larson Matt W. Richards Guntis D. Rungis Melinda B. Campbell Francis Fagan Jean-Francois Rancourt Rick Minett Joseph Garcia Graham A. Ross Marcel Roireau Carey M Levinton David W. Houghton Stam Fountoulakis Kevin D. Paterson Christine M Kaegi Sean M. McCormick Randy D Gabel David J. Martin David H. Dyer Laura Drennan Eric Hoziel Meghann Taylor Massimo Sartor Randy K Moore John Dallaire Patrick J. O’Brien Kathryn Snowden Marilene Gosselin Anatoly Ross Joseph F. Tegano Faye Goldman Rene Dionne Stephane Primeau Tracey Livesay Megan Davies Robert K. Ferguson Jean-Marc Page Susie Rochette Ian R. Norman Baukje Edamura George Bodoni Erin V. Barclay Andre Moreau Tom Conklin Charlene D. Druhan Ron J Marek Helene Desrosiers Robert Gervais Graeme Allardice Cara Allaway Dean Palmer John R. Savoie Tim J. Scapillato Doug R Dejong Harvey Mah Sarah K. MacDonald Luc Dallaire Mylene Page Joelle E. MacDonald Louis Turcotte Brian A Mihailides Renaud Campbell Lindsay J. Scott William Ross David C Burrows Fulvia Manarin Jeffrey Churchward Colette C. Hubner Chris J Kempczinski Jennifer M. Graham John Downey Tara Chahl David Sloan Melissa Laberge Chantelle Woods Manuelle Mimouni-Rongy Darrell J Travis Jean-Philippe Robitaille Odette Beaudry
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Listen to the iRun Podcast for more iRunNation journeys to the Boston Marathon 2014. iRun to feel alive. — Kelli Payne, Alberta
2014 Boston Marathon
2014 Boston Marathon
Province Official Time
Province Official Time
Province Official Time
Joey M. Correia Teresa M Saccucci Hannah E Fraser Claude Duval Patricia Tessier Karalynn Burke Stacie A Carrigan Ralph W. Westgarth Philippe Leblanc Heidi E. McGee Peter Navratil Francine Beaulac Sylvie S. Larose Wilhelm (bill) M. Haust Robert A. Forbes Kevin Fung Mike Bosch Sherry Ovsenny Jeffrey M. Peller Tara Y. Gemer-Lowe Doran T Donovan Roberta E Reid Jones Heather L. Dye Whitney J. Baxter Toms Lokmanis Joanne Vaillancourt Susan Danard Genevieve Garon Tracy Miernicki Philip A Marsden Pat Codispodi Barton K. Leavitt Alisa A. Kenny Bridgman Geoff Hotrum Kimberly Wood Michelle Morris Sylvain Duguay Aqsa Malik Eric Beard Elizabeth Anvari Heather Lee-Callaghan Kelly R. Legallais Steve Morin Daniel Mahler Carolyn Leonard Michael Fugman Betty S Annala Shawna L. Craig Dean Keefe Karen R Keefe Nancie Gibson Myan Marcen-Gaudaur Sarah L. Crawford Tanya Van Biesen Philippe Lacroix Bill Allan Dominique Von Richter Robert E. Koelbli Robert Welsh Jeffrey T. Brown Melanie D Todd Lori L. Salter Lise Proulx Linda Kay K Richards Sylvie Hamelin Brian Ronn Diane Robertson Natasha Kyle Sylvain Denault John G. Deputter Samuel Harvey Bruno Begin Guy Beaudoin Susan Anderson Sheryl R. Thingvold Marie-Claude Savard-Gagnon Tony Stokes Angela M. Ganstal Brad Stirling John D Johnson Lynn T. Clarke-Lee Jean-Francois Breton Renee R. Chouinard Jacqueline Chevalier Jasmin Rancourt John C. Frederick Melodie Sullivan Anne Bourgeois Ross Mireille Dube Paul V. Van Den Bosch Simon Chow Joe A Culligan Fred W Oliver Lisa M Wild Dennene M Huntley Scott Cameron Noni K. Herchen Marc Racine Dalton M Russell Mark Watling Ardith Allan Carlos A Lau Thomas M. Tielen
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2014 issue 04
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iRun to feel the joy of being here in the moment. — Louise Baril, Quebec
Province Official Time
Karen L. Koop Alexis S Beaman Jim Keon Barry E. Wood Diana R. Nagy Graham A Harvey Dawn Lomer Jim Malekos Daniel Le Blanc Nathalie Carrier Bryan Pellerin Luke Senecal Eric Brown Selina Humnycki Marianne Lessard-Coutu Dean J Simon Christine Cey Kaireen Patton Claire Matheson Haley D. Cruse Erin Barrie Heather Miceli Tara Williams Robert Weir Mike J. Horne Leslie A. Styba Bruce Bowen Valerie J. Rainey Kevin Graham Ivan R Chittenden Megan A. Fleming Bob Steinberg Brenda L Young Peter S. Gilpin Graham Henderson Henry Chung Deborah L Holtom Donna Mcbride Danielle Thibaudeau Sandy L. Therrien Dee M. Makepeace Guy Girard Johanne Martel Jennifer Beck Andrew J. Cisakowski Sandra Sukstorf Malcolm A. Pain Lesley A Maisey David J. Dennier Natasha M Natolochny Regent Nolin Fran Moore Sandra G Olsthoorn Irene M. Dionne Cari M Bode Scott Gaye Janice Donak Alison Stevenson-Lee Bob Baldwin Gilbert Doyon Chris Van Norman Gilles Cormier Janice C Pettit Nicole Rodaro James McGuire Mark S. Faust Helen P. McMillan Victor D Nickerson James S. Fell Linda M Kimoto Pierre Brossoit Annie Trepanier Susan G. Crawford Zoe Frouin Lynn T Rafter Mitch Frazer Justin Ferguson Bruno Samson Denise Yuzik Julie Francoeur Alexandra K Yule Paul V Gallant Grace Sweeney Kathryn Maslanka Les W Bodnarchuk Gilles Lacasse Kim Fiddes Stephen M Jones Teresa Benton Tara-Lynn Grams Robert Leconte Philippe J. Dufresne Chris Mcdonald Nick K. Moore Rob Bruce Roger Burlton Cathy E Langille David Cormie John A. Anderson Marc Tremblay Eric N Austin Robert Basque Michelle G. Malone
St Catharines ON Calgary AB Aurora ON Dunrobin ON Weyburn SK Assiniboia SK Ottawa ON Kingston ON Toronto ON Beresford NB Barrie ON Kanata ON Calgary AB Calgary AB St. Catharines ON St. George’S NL Edmonton AB Ottawa ON Ottawa ON Minesing ON Barrie ON Mississauga ON Toronto ON London ON Ottawa ON Mississauga ON Halifax NS Waterford ON Kingston ON Toronto ON Trenton ON Winnipeg MB Brockville ON Burlington ON Mississauga ON Markham ON Rr4 Gananoque ON Claremont ON Brossard QC North Vancouver BC Surrey BC Saint-Thomas De Joliette QC Marieville QC Vancouver BC Richmond BC North York ON Halifax NS North Vancouver BC Toronto ON Guelph ON Quebec QC Stayner ON Langley BC Ottawa ON Regina SK Oakville ON Kanata ON Toronto ON Toronto ON Granby QC Nepean ON Rimouski QC St Catharines ON Barrie ON Carleton Place ON London ON Prince George BC Liverpool NS Calgary AB Victoria BC Montreal QC Verdun QC Ddo QC Ottawa ON Calgary AB Toronto ON Newmarket ON Quebec QC Mississauga ON Saint-Georges-De-Champlain QC Castlegar BC Halifax NS Toronto ON Winnipeg MB Calgary AB Cap-Sante QC Sherwood Park AB Toronto ON Vancouver BC Richmond Hill ON Sherbrooke QC Laval QC Milton ON Calgary AB Toronto ON Vancouver BC Antigonish NS Winnipeg MB Lunenburg NS Gatineau QC Vermilion AB Toronto ON Oakville ON
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Sheri and Steve McReady OTTAWA
Steve and I have been a running-couple for over 20 years, and the Boston Marathon has been a fixture in our running lives for the last 14 years. It’s a highlight we wouldn’t consider missing. Of the dozens of marathons we’ve run, it is by far our favourite in terms of the organization, the expo, and the course, but most of all the crowds of spectators that come every year. They came even after 9/11 when the world was afraid the race might be a target for terrorism. Who knew that years later, in 2013, it would be? Last year, 15 minutes after I crossed the finish line, while I was at the baggage bus, I heard the bombs. I rushed to gather my things to meet Steve who had run in the wave ahead of me. We tried to leave the area via the Arlington subway station, but it was evacuated. We walked back to our Boston University B&B, witnessing the despair and confused chaos among the wandering runners on Newbury, then the corralled runners on Commonwealth. This year, many things had changed that may never be the same again. No baggage busses, no personal items at Athletes’ Village, no easy access to the subway, and there was a massive security zone for blocks around the finish area with police or military at every imaginable spot. Things that didn’t change? The spectacular crowds lining that beautiful course! We runners may have accomplished something special, but this year the spectators did too. They underwent extensive searches just to be on the curbs. They cheered, showing their fearlessness, as they supported us. They were a part of the event like they’ve never been before, thanking us for coming as we thanked them for being there. There is no question Steve and I will be back next year, not only to challenge ourselves, but also to experience that special emotion that prevails in Boston every Patriot’s Day.
Province Official Time
John Corrigan Josee Lapointe Rick Cooney Jennifer L. Lamantia Benoit Rancourt Michelle M Black Beth Ordman Jean E. Marmoreo Amelie Aikman Mark T. Rush Jennifer A. Thompson Michael C Gibson Amelie Giguere-Duchesne Jeni L Powell Trudy Smit Quosai Tracy Gerber Barry J. Cyca Lambrina Nikolaou Karen Burns Christine J. Byrd Ken J. Hicks John Zawada Lana Fiset Patricia Dudar Cristina E. Rucci Anne Bernatchez Erin C. Kropac Diane Robert Flo Currier Janice L Korbely Lorelei Sadowski Dan Morley
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iRun because I need to stay fit. — Jean-Charles Rochon, Quebec
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Province Official Time
Lisa J. McGrath Glenn Simpson James W. Lays Cynthia Campanaro Mike Hoehn Rene Rancourt Kelli-An G Lawrance Martin Roussel Ann E Currell Mark E Victor Dominic Labranche Jacqueline Saavedra Sonja S. Miller Kate Finlay Adrian Balan Robyn Dicesare Mike Carson Jean C Cherwaiko Anne M Milrad Ken J Walker Jean Larose Ray P. Baker Carolyn L Veit Ovidiu Ciocan Frank Norman Jacques Gagnon Steve McCready Ken Richardson V.p. Pham Susan V. Tufford Kerry Peacock Ghislain Lessard Francois Maillette Kathryn E Wehrle Kathy M Mantel Karen M. Peesker Krista L. Mitchell Suzane Michaud Joanne Swanston Caitlin Orth Carole Gagne Don M. Rudiak Nelson T Hui John Hayes Dana M Petric James M. Muldoon Catherine L. Siu Shelley E. Carroll Cristina Lorentz Anita K. Mergl Judy B Wong Page Kirsten Cooper Cameron J Mahon Helen M Rattee Robert D Hallett Robin L. Brunet Elvira Kozak Karen Downey Katie Starr Concetta Torchetti Lorri J Giffin Chris Gates Karen Ingold Janet E Green Rob C Roy Stephen E. Lee Stephanie Dubuc Kathleen E. Mcburney Sylvie Watts Tamara Day Pierre Paquet Kim Sorensen Andre M Dion Jennifer D. Dunham Jennifer A. Hartley Lisa Nurse Hector D. Clouthier Karen L Giles-Hatfield Renee Hartford Margaret D. Grant Terry Woods Norm Cartwright Karen Archer Nancy Duguay Luigi Morgese Gerald W Miller Aisha Khedheri Paula Rochman Jill C. Ritchie Kim Townsend Cathy Hopkins Birgit Soni Gary H Dunbrack Sydney E Mcneill Keith B. Butler Lynn N. Kobayashi Warner O Burwell Eric Desrosiers Leigh-Ellen Keating Gerry J. Aucoin Jake Qian Robert J. Nelson Scott J Macintyre
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2014 Boston Marathon
2014 Boston Marathon
Province Official Time
Province Official Time
Province Official Time
Douglas R Archibald Tomoko Tamaoki Jennifer A. Morin Lisa M Lawson Connie E Caputo Ken R Hatt Ivar Gaizauskas Larry E Peacocke Stewart Douglas Jennifer Halas Tanya D. Carter Amber G Papou Isabelle Robidas Jody P Levine Leah E. Robinson Raymond B. Jones Jane A De Zoete James V. Bucciachio Kenzie L. Greenhalgh Jean-Claude Drapeau Carrie M Newman Susan F Edgett Karen A. Weller John V Duerksen Alan J Benson Jennifer Jennings Clara Northcott Barbara A Mcewan Doug P Dunlop Audethy Tallack Ronald Kelly Donna M. Murphy Christie A. Hamilton Evelyn R. Campbell Richard A. Doll Cathy A. Leboeuf Mary Goodacre Jennifer Ajersch Larry Van Eenoo Natalie J Mitton Jane Edwards Karen L Nummi Shelagh L Maloney Linda J Eastcott Jo-Anne Sheffield Jean-Paul Bedard Stephanie Courcelles Maria A Donahue Bernard Magnan Lori J Welsh Linda J. Garrett Erna Ference Derek J. Myke Sarah S Dawdy Beverley E Walsh Manon Jobin Christopher Knapp Drew C. Brims Ken E. Taylor Leslie G Jones Nancy Avery Thea F Jacobs Josee Prevost Donna Friedrich Barry W Lutes Rhonda Johnson Martin Bleau Claude-Andre Guillotte Deanna J. Cooper Amanda J Mathieson Sophie Laporte Jackie Chaisson Christopher C. Fice Billy P. MacDonald, Jr. Linda Houle-Robert Manon Bourdages Roxanne K. Harrington Benoit Cantin Deborah A Frederickson Yves Paquet Paul E. Miller Laura Rowe Cindy L. Brown Louis J. Comerton Karen Palomera Cathy B. Maclean James F Kirkwood Kathryn J. O’Grady Ward A. Tuttle Jonathan Hreljac Marie E. Dunn Kevin Buter Tracy D Marshall Susan J Kirby Julie B Suffield Bruce A Mackenzie Steve J. Hillman Tracy L. Hillman Irene Aschwanden Paul H. Lam Emmy Ruscio-Millar Angie L Thurston Lawrence Millar
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Michael Switt Andrew Macisaac Shari L Thurston Donna L Maxwell Cindy Keith Kimberly J. Black Lise Plamondon Deborah L. Taymun Eira M. MacDonell Cathy Ngai Stephanie F Gerbrand Lorna F. Wiens Manuela Jones Joyce E Bridgman Carol A Bohn Maryanne Strano Eric J. Stacey Don Campbell Richard J. Marsolais Jinell B Mah Ming Linda Kates Reginald L Huggins Sr. Diane Hebert Kathy M Sparling Ernie C. MacDonald Joyce Capoccitti Diana M Babor Ana I Rendeiro Paula A Hillier Antonella Mainella Barry Morton Nicole E. McCasey Paula J Heinen Jennifer Morse Janet L Manley Ian Campbell Veronique Bilodeau Gicela Isla-Richter Kevin R Hodgins Sheri M Hogeboom Raymond Audet Firmin Gagnon Ofelia Q Kerr Gail Dornan Kenneth B. Anderson Nancy Johnson Alma L Meech Pierre Bourassa Jerome Gerrior Gavin Mackenzie Bob Jean Angela M. Jonsson Paul A. Shea Hassan Afshar Rebecca M. Beaulne Pauline M Beaulieu Caroline Thibault Colleen A Crane Don R. Lindsay Heather Alton Brenda J. MacDonald Steven R Stewart Wade Keller Ahmed A. Jouar Lori M Stenson Gilbert Robitaille Thomas E. Forbes Barb Parker Nadia Farbstein Cynthia Scott Lara J. Woolcott-Semler Sam Macleod Geoffrey J. Blunden Gerald Brazeau Bonnie Macgregor Pam Glover Lisa Kawaguchi Stacey Ebert Nancy Y. MacDonell Lorna C Comacchio Barb A. McMurray Janet E Fraser Basilici Paliouras Leslie G Pidcock Francois Deleseleuc Edward A. Brand Lyn V Young Sheila Jacobs Brandie L. Kucyla Henri-Paul Sicsic Jose Santos Dianne Pettitt Liz Borrett Peter M. Hanna Marie J. Malcolm Mark J. Haykowsky Judy Sheppard Jackie Terry Denis Morin Stephen Burrows Ben-Zion Caspi Frank Kelly Sandra J Keith
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Tony G Graci Olivia Graci Stewart Paterson Basil Kavanagh Michael W. Riley Vincent J Vautour Rob W. Robinson Lisa Wilson Celina A. Coombs Barb Kishimoto Ana C Dennier Fred Lambright Don Harrison Jeff Kay Deidre Lue-Kim Theo Bosch Doreen Katchmar Viola M. O’Quinn-Page Chantal Bernard Ellen Van Wageningen Shirley Steele Kathy Calver Ian H Perowne Lise A. Sparks Bruce Gellately Denise O’Hanian Susan Mcdonald Shelagh Hawken Ken B. MacGillivray A. Duff McLaren Washington S Burbano Peter Verburg Sabina S. Tolean Al G Urquhart Hasarun Rosati Ellen Wong Patricia Tang Blair S. Ruelens Diane Lougheed Julia Christian Kenneth V. Stubbings Jennifer L. Guindon Michel J Guindon Lynne Spence Ian M Montgomery Christian Duval Karen Randall Shannon Regan Carolyn Johnson Cindy L. Evans Linda R. Hensman Sandra L Jamieson Janice D’Andrade Gary P Burns Marcel Cloutier Eric Sawyer Jennifer A. De Jong Roy K. Youngberg Cathy Benz Michele M. Couture Miguel A Espinosa Suzette Narbonne Rebecca E. Black Brian Lambert Marlene M. Alt Patrick Robitaille Amy Robitaille Frank A Clement Ali M. Bergeron Wendy Fraser Gail Walker Catherine Moltzan Susana Martinez Franca Molino Sylvie Duchesne Brian M. Smithson Lynne L. Litzenberger David Markotich Peter T. Yang Arnold Visser Laura L. Prociuk Kim G Bryant Simon Garneau Gayle Robinson Donna Burns Kate N. Jamieson Jennifer J. Edwards Fiona Fleming Benoit Martel Chris J May Norah Broughton Jenny L Saucier Louis P. Donato Henry Gabriels Richard S. Feltham, Sr. Patty Demarco Dwight R Kroening Janet M Miller Paul Brault Shannon Mychajlyszyn Katrina C. Wilken Kelly L Rock Mitsy B Layton
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2014 issue 04
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4:14:23 4:14:27 4:14:28 4:14:31 4:14:40 4:14:45 4:14:47 4:15:00 4:15:00 4:15:08 4:15:13 4:15:17 4:15:21 4:15:21 4:15:35 4:15:40 4:15:44 4:15:49 4:15:49 4:15:51 4:15:56 4:16:22 4:16:24 4:16:30 4:16:35 4:16:38 4:16:38 4:16:41 4:16:47 4:16:48 4:16:54 4:17:08 4:17:11 4:17:13 4:17:20 4:17:29 4:17:33 4:17:38 4:17:39 4:17:45 4:17:46 4:17:47 4:17:56 4:18:00 4:18:06 4:18:06 4:18:17 4:18:18 4:18:19 4:18:23 4:18:25 4:18:26 4:18:29 4:18:30 4:18:44 4:18:46 4:18:52 4:18:53 4:19:03 4:19:05 4:19:11 4:19:12 4:19:20 4:19:24 4:19:26 4:19:27 4:19:43 4:20:01 4:20:14 4:20:15 4:20:29 4:20:38 4:20:39 4:20:41 4:20:52 4:21:01 4:21:03 4:21:03 4:21:12 4:21:13 4:21:16 4:21:26 4:22:04 4:22:04 4:22:11 4:22:13 4:22:16 4:22:16 4:22:23 4:22:24 4:22:24 4:22:26 4:22:35 4:22:38 4:22:43 4:22:45 4:23:01 4:23:12 4:23:14 4:23:14 4:23:15 4:23:17 4:23:19
4:23:28 4:23:28 4:23:35 4:23:42 4:23:48 4:23:48 4:23:53 4:23:58 4:24:02 4:24:16 4:24:17 4:24:43 4:24:43 4:24:45 4:24:50 4:24:56 4:25:01 4:25:30 4:25:30 4:25:42 4:25:48 4:25:48 4:25:54 4:26:21 4:26:27 4:26:35 4:26:43 4:26:56 4:27:12 4:27:13 4:27:14 4:27:18 4:27:25 4:27:37 4:27:39 4:27:42 4:27:47 4:27:49 4:28:10 4:28:15 4:28:23 4:28:24 4:28:24 4:28:27 4:28:51 4:28:56 4:29:15 4:29:16 4:29:16 4:29:16 4:29:19 4:29:19 4:29:19 4:29:20 4:29:26 4:29:31 4:29:39 4:30:12 4:30:18 4:30:18 4:30:29 4:30:35 4:30:47 4:31:05 4:31:11 4:31:12 4:31:12 4:31:23 4:31:25 4:31:41 4:31:42 4:31:43 4:31:44 4:31:45 4:31:49 4:31:55 4:31:57 4:31:57 4:32:04 4:32:08 4:32:09 4:32:17 4:32:17 4:32:18 4:32:26 4:32:26 4:32:28 4:32:33 4:32:36 4:33:11 4:33:15 4:33:23 4:33:34 4:33:49 4:33:52 4:33:54 4:33:54 4:33:58 4:34:29 4:34:31 4:34:34 4:34:38 4:34:39
iRun to stay sane. — Vicki Gauthier, Saskatchewan
Province Official Time
Province Official Time
Doreen C. Christie Richard J. Brochet, Sr. Steve Lohnes Linda L Hilts Mike Macneil Lucie Villeneuve Susan Hauth Francois Leblanc Rejeanne Belliveau Stanley R. Bunston Chris Chan Maria Pesce Suzanne Gariepy Adrian Walsh Michel Paquette Connie Robinson Doug Cunningham Margaret K. Jansen Janet M Kastellanos Laura Roberts Lisa V Telang Don Vernes Louis J. Bondy Sylvie M Rioux Reg W Hoover Peter D Higgs Neil Gallagher Laura K. McLaughlin Audrey F Norton Robert J. Crump Sarah K Angus Julia E. Lupinacci Rita Mobarak Suzanne Lacombe Ross Coomber Victor Garcia Mary K Cousineau Sean Drain Rebecca Volk Doug Barber Teri Mcginn Gail M Burgess Grace G Fuerth Veronica (vicki) Brown Audrey Burt Steen Klint Gina M Graston Gerry H Thuss Dale Bird Willem Koopman Billie Lou Tindall Karen E Sibley Yumi Miyahara Carol E. Elliot Audrey E. Brown Sue J Behnke Douglas T. McLean Penelope M. Delaney Vivian E Rachlis Margaret I. Veitch Jacquie Jacobs Carrie Jones Kathy L Chappell Rodney P. Carriveau William A. Bronsema Darcy A. Billinkoff Carmelle Bechard Tim G. McCarthy Bryan Wallace Maurice J. Vienneau Carol A Fraser Michael Szonyi Audrey Stibbe Rita Signorella Jeff Vince Volkert Bobeldijk Charles Oatman Andrew Vieira Maria Fernandes Michael A Miceli Jennifer Burgess Pevec Rio Francoeur Barb E Brown Mona J Jasinski Yasmina Redjouani Doreen B. Redmond Lisa Richardson Renald Bouchard Kimberley Bailey Chuck T Edwards Sr. Michelle L Sutherland William K Milne Alison M Braaten Margo A. Urquhart Ann Chafe Terri Bolster Juanita Lew Lawrence Richard Sr. Meyrick Jones Tara L Kamrath Brenda M Hackenbrook Rhonda Hall Helen Glenn
Hd. Of St. Margaret’s Bay Deux Montagnes Hampton Richmond Trenton Gloucester Toronto Amqui Moncton Guelph Vancouver Toronto Longueuil Calgary Grenville-Sur-La-Rouge St. Thomas Waterloo Edmonton Winnipeg Okotoks Calgary Windsor Toronto Cantley Calgary Toronto Toronto Oakville Bedford Calgary Victoria Pickering Hamilton Gatineau Simcoe Toronto Burlington Winnipeg Ottawa Owen Sound Hatchet Lake Toronto Burlington Burlington Candiac Barrie Windsor Stratford Burnt River London Calgary Campbell River Mississauga Oakville Oakville Mississauga Aylmer Windsor Winnipeg Grande Prairie Toronto Cambridge Red Rock Smiths Falls Kanata Delta Rouyn-Noranda Winnipeg Spruce Grove Notre-Dame Owen Sound London Victoria Woodbridge East St Paul Pembroke Mississauga Laval Mississauga King City Pointe-Claire St-Leonard Oshawa Calgary Laval Halifax Toronto Charlesbourg Cornwall London Pictou Goderich Calgary Burnaby St. John’s Ottawa Sarnia Edmonton West Vancouver Kitchener Red Deer Waterloo Dollard Des Ormeaux
NS QC NB BC ON ON ON QC NB ON BC ON QC AB QC ON ON AB MB AB AB ON ON QC AB ON ON ON NS AB BC ON ON QC ON ON ON MB ON ON NS ON ON ON QC ON ON ON ON ON AB BC ON ON ON ON QC ON MB AB ON ON ON ON ON BC QC MB AB NB ON ON BC ON MB ON ON QC ON ON QC NB ON AB QC NS ON QC PE ON NS ON AB BC NL ON ON AB BC ON AB ON QC
Jill Costantino Normand Cadorette Paul A. Hancock Walter Zuk Dianne F Pye Tanya Zarin Mark D. Edwards Laurel V King Joan Wickwire Timothy F. Murphy Pierre David Jr. Antoine Jothy Simon R Reeve Julie Gold Steinberg Roger Goulet Kenneth W Clasby Jennifer L. Mackenzie Brent Smyth Therese Gregorio Frank Stapleton Alison Gorham Tim E Tignanelli John J Woods Peter W. Chapman Margaret M. Webb Neil T. Wakelin Tammy C Hynes Nathaly Michaud Terry Haines Lynne Faught Julie C Whelen Finlay I. Lewis Andrei Losinski Evan Doupe Fred J Schulte Charles Lacroix Meziane Zeroual Rosanne B. Ward Brian C. Davis, Sr. Marc R. Patry Moreno Tomei Michael A. McCluskey Thomas J Armstrong Shereef Osman Rhonda-Marie C. Avery Rachel T Fouladi Wendy J Wagner Richard G. Dearden Robin R Rickard Jack M. Gemmell Jeff W. Lapierre Olga Gappasova Roger J Garton Patricia E Carey Psutka Victoria R. Jollimore Andre Lepire Don J Vandevenne Doina Sandu Louis E Baillargeon Maarika E. Arget Susan D. Cranston Jeannie R. Leblanc Judy M. Findlay Brian A Hollas Jane M. Wood Adam A. Janikowski Randy Brown Jim Samaras Albenie L. Losier, Sr. Kelly R. Roth Wanda Mulrooney Malcolm J Anderson Gerald R Rivait Richard C. Van Horne Emily C. Rothwell Amisha Shah Lorraine M Walton Paula J Muxlow Michael P. Deca Chris Kavanagh Anne Greenwood Lesley Germann Jen L. Loughran Helena Carvalho Annie Littlewood Patricia M. Coombes Rodney J. Waterlow Cathey Gornik Domenico Angelicchio Joseph L. Chin Pierre Tetreault Amelia J. Miner Stephen A Harris Linda Burnside Morrie Ripley Ryan France Wes Harding Morley Lee Youngjo Han Nicole Gushue Dave E. Carver John M. O’Connor William R. Davis
Burnaby Montreal Toronto Calgary Charlottetown Surrey Conestogo Ottawa Naramata Hailifax Montreal Montreal Mississauga Winnipeg St-Jean Chrysostome Surrey Vancouver Orleans Guelph Fredericton Whitby Waterloo Guelph Kanata Toronto North Vancouver Kitchener Sainte-Therese New Maryland Peterborough Winnipeg Edmonton Toronto Kitchener Edmonton Thetford Mines Ottawa Mississauga Lunenburg Ottawa Granby Wasaga Beach Halifax Toronto Barrie Burnaby Ottawa Ottawa Newcastle Mississauga Kitchener Oakville St. Thomas Toronto Shad Bay Quebec Brantford Cambridge Saskatoon Toronto Waterloo Gloucester Vancouver Waterloo Hamilton Calgary Beaconsfield Toronto Losier Settlement Waterloo Halifax Yarker Belle River Dartmouth Toronto Brampton Winnipeg St Marys Ottawa Oakville Oakville Waterloo Arthur Brampton Surrey Waterloo Vancouver Winnipeg Toronto London Sainte-Julie Toronto Markham Winnipeg Spruce Grove Waterloo Sarnia Calgary Etobicoke Tusket London Aurora Yarmouth
BC QC ON AB PE BC ON ON BC NS QC QC ON MB QC BC BC ON ON NB ON ON ON ON ON BC ON QC NB ON MB AB ON ON AB QC ON ON NS ON QC ON NS ON ON BC ON ON ON ON ON ON ON ON NS QC ON ON SK ON ON ON BC ON ON AB QC ON NB ON NS ON ON NS ON ON MB ON ON ON ON ON ON ON BC ON BC MB ON ON QC ON ON MB AB ON ON AB ON NS ON ON NS
4:34:41 4:34:53 4:34:56 4:35:08 4:35:13 4:35:21 4:35:44 4:35:44 4:35:58 4:36:01 4:36:25 4:36:36 4:36:43 4:36:48 4:36:58 4:37:03 4:37:07 4:37:11 4:37:21 4:37:26 4:37:26 4:37:28 4:37:36 4:37:37 4:37:40 4:37:48 4:38:08 4:38:12 4:38:18 4:38:21 4:38:48 4:38:50 4:39:01 4:39:15 4:39:23 4:39:50 4:39:55 4:40:48 4:41:07 4:41:16 4:41:42 4:42:06 4:42:14 4:42:26 4:42:27 4:42:40 4:42:56 4:43:09 4:43:11 4:43:21 4:43:21 4:44:01 4:44:03 4:44:04 4:44:04 4:44:08 4:44:12 4:44:17 4:44:50 4:44:56 4:45:01 4:45:07 4:45:08 4:45:11 4:45:16 4:45:17 4:45:30 4:45:35 4:45:59 4:46:03 4:46:06 4:46:34 4:47:06 4:47:10 4:47:20 4:47:33 4:47:34 4:47:37 4:47:39 4:47:40 4:47:58 4:48:39 4:49:03 4:49:10 4:49:16 4:49:27 4:49:33 4:50:05 4:50:46 4:50:54 4:51:13 4:51:50 4:51:56 4:51:58 4:52:03 4:52:08 4:52:11 4:52:14 4:52:18 4:52:58 4:53:05 4:53:07 4:53:32
iRun to keep fit and compete. — Jim Dyer, British Columbia
Alain Gontheir OTTAWA In 2013, when I ran my first Boston Marathon, I wanted it to be more than just a personal accomplishment. I also wanted to use the opportunity to raise awareness and funds for youth mental health, and did so by supporting the Do It For Daron (DIFD) campaign of The Royal Ottawa Foundation for Mental Health. The fundraising was an overwhelming success; thanks to the generosity of so many, I managed to raise $3,500. My run was also an overwhelming success, one of my best marathons. Unfortunately, my accomplishment seemed of little importance after the act of terror that took place. My family and I were fortunate to return to Boston this year, and what a marathon it was. Again this year, I supported DIFD and youth mental health. This time I had raised the bar to $4,200, representing $100 per kilometre—hey, I'm Canadian, and in Canada 26 miles is 42 kilometres! The outpouring of support was overwhelming and I exceeded that objective, raising over $5,000. My fundraising was a source of motivation, especially in the wake of what had taken place the year before. While over 32,000 runners took to the starting line in Boston this year, we did so as one. Everywhere we went, people would thank us for returning to Boston to run the marathon. For the people of Boston, this simple act represented a sign of solidarity. Life teaches us many lessons. It teaches us not to turn our backs in the face of adversity and to make a right stronger than a wrong. These have been unforgettable experiences for the whole family. Underlying it all, was the reminder that running is not an individual sport. For Gonthier‘s full recount, please visit ‘Running for a Reason‘ at iRun.ca. Name
Province Official Time
Stephane Grondin Bruce D Anderson Normand Dery Darren J. Kaulback Linda L Mcbride Janet J. Chiu Raymond Dion V Maya Jonas Nicole M Johnson John Pereira Lesley Bogan Paule Mermier Gilles Lamontagne Ronald Millett Lucette Robitaille Ian Miller Linda D Jones Ann F Bird Judith L Dafoe Carol L Whiteford Elizabeth A Williams Rose M Fischer Patrick J Fischer Andre Morin La-Loni M. Fox Richard K Steele Madelena Araujo David W. Gilchrist Alastair Hood Susan Sly Jennifer C. Dubeau Louise J Laflamme Pat Cranston
Surrey London Boisbriand Corner Brook Moose Jaw Vancouer Sherbrooke Toronto Milton Milton Milton Quebec Quebec Midland St-Eustache Toronto London Grimsby Vancouver Rr 2 Lucan Waterdown Hamilton Hamilton Trois-Rivieres Moose Jaw Moncton Toronto Sarnia Oakville Kingston York Saint-Lambert Lambton Shores
BC ON QC NL SK BC QC ON ON ON ON QC QC ON QC ON ON ON BC ON ON ON ON QC SK NB ON ON ON ON ON QC ON
4:53:34 4:54:13 4:54:31 4:54:35 4:54:39 4:55:11 4:55:26 4:55:35 4:55:39 4:55:39 4:55:40 4:56:03 4:57:06 4:57:16 4:57:28 4:58:09 4:58:30 4:58:31 4:59:06 4:59:28 4:59:31 4:59:31 4:59:32 4:59:47 5:01:42 5:01:59 5:02:04 5:02:26 5:02:36 5:02:57 5:03:04 5:03:36 5:03:47
5:03:47 5:03:56 5:04:01 5:04:19 5:04:25 5:04:29 5:04:33 5:05:21 5:05:58 5:06:41 5:06:49 5:06:50 5:07:24 5:07:35 5:08:15 5:08:25 5:08:39 5:08:40 5:08:51 5:09:59 5:10:28 5:11:10 5:11:19 5:11:40 5:11:56 5:11:58 5:12:14 5:12:54 5:13:39 5:15:02 5:15:04 5:15:15 5:15:49 5:17:18 5:17:33 5:18:01 5:18:19 5:21:05 5:21:27 5:21:46 5:21:57 5:22:14 5:23:54 5:24:02 5:26:18 5:26:26 5:26:29 5:26:29 5:26:40 5:26:45 5:27:01 5:27:06 5:28:27 5:29:03 5:30:03 5:30:45 5:31:15 5:31:44 5:32:09 5:32:21 5:32:22 5:32:34 5:33:23 5:35:00 5:36:15 5:36:23 5:37:22 5:37:30 5:38:04 5:38:48 5:39:21 5:39:44 5:40:20 5:41:45 5:43:55 5:44:51 5:46:23 5:46:31 5:46:43 5:49:51 5:49:51 5:51:41 5:56:16 5:56:27 5:56:35 5:57:59 5:58:13 5:58:53 6:00:22 6:02:22 6:02:35 6:03:05 6:04:40 6:17:13 6:19:20 6:27:08 6:29:41 6:44:13 6:44:15 6:56:33 6:57:24 7:01:14 7:11:00
2014 Boston Marathon
2014 issue 04
It was another record-breaking year for Tamarack Ottawa Race Weekend! Selling out in record time, with 47,500 people registered across seven events! Yemane Tsegay of Ethiopia ran 2:06:53 to break the menâ€™s course record at the Scotiabank Ottawa Marathon and set the record for fastest marathon on Canadian soil. Tigist Tufa of Ethiopia broke the womenâ€™s marathon course record in 2:24:31 and two-time London Marathon champ Mary Keitany of Kenya broke the Lowertown Brewery Ottawa 10K record in 31:21:7. Most notably, participants raised over $620,000 for charities! Well done! Congratulations and thank you to all Tamarack Ottawa Race Weekend participants who joined Run Ottawa in celebrating the 40th edition of the Ottawa Marathon. We hope to see you again next year! Registration opens September 2014.
WHY I RUN
By mark sutcliffe
We’re going to Boston!
ay 2014: it’s the final mile of the Poconos Run for the Red Marathon and my calf muscles are seizing up. This condition has been developing over the last few kilometres and now seems to be slowing me down considerably. My stride is changing from a solid, controlled pace to a quick, desperate shuffle. I feel like Lightning McQueen hopping anxiously to the checkered flag in the opening scene of my son’s favourite movie, Cars. How long will it be before I am walking or stumbling, watching the minutes slip through my fingers until my goal—to run the fastest marathon of my life and qualify for Boston—is lost? And then, it seems, my question is answered. The pace bunny for my Boston time—3:25—goes zooming past me to my right. It’s over, I think to myself. Another failed attempt. I stop running and start walking. It has been a long journey—and I’m not talking about the first 25 miles of the race. For as long as I can remember, I had my Boston plan: I would run a quick but achievable 3:30 marathon when I turned 45. But then a year before I reached my new age group, the qualifying standard was raised by almost six minutes. Now I didn’t just have to get older, I had to get faster. I trained harder, running six times a week instead of four or five. I entered this same Poconos race in May 2013. It was supposed to be
2014 issue 04
a fast downhill marathon —I figured I needed every possible advantage—but due to construction, the route was changed to a more challenging course. I finished in 3:26:51. It was a new PB, but not good enough for Boston. I tried again three months later. This time I went out way too fast, blew up in the second half and finished in 3:30:50. What I once would have celebrated as a quick time I now considered a disappointment. My very supportive wife encouraged me to try again. My Boston breakthrough didn’t consume me, but it was always in the background. I watched what I ate. I was always thinking ahead to my next run, the next race. I read up on fast courses and studied longrange weather forecasts. I went back to a coach with whom I had worked before—iRun columnist Rick Hellard—and asked for help. He gave me a program that
added speed to many of my workouts, including my long runs. I signed up for the Jacksonville Marathon—flat course!—the weekend after Christmas. The tougher training went very well, beyond my expectations. “Keep this up and you WILL get to Boston,” Rick wrote to me after one of my successful workouts. I was optimistic. But at the last minute, the forecast for Jacksonville changed from cloudy and cool—my ideal conditions—to warm and humid. I was sweating before the race started.
I went back to a coach with whom I had worked before —iRun columnist Rick Hellard— and asked for help. He gave me a program that added speed to many of my workouts, including my long runs. There were men all around me running shirtless. I stayed on pace for a long time, but succumbed to the heat, finishing in 3:25:22. Another PB, another Boston
miss. And now, here I am again at the Poconos Run, walking hundreds of metres from the finish with another disappointment at hand. After four or five steps, I decide I’ve come too far to stop without one last push. I repeat to myself a white lie from my very first marathon: you only have to do this once. I start running again. If I stay close enough behind the pace bunny, maybe I can put on a big surge in the final few hundred metres and catch him. Maybe I can squeeze out a 3:24:59. I glance at my watch: 3:17. I have more time than I thought. And then I see the 3:25 pace bunny ahead: he has stopped completely. He tells me later that he got confused and went too fast. I pass him. I push as hard as I can for the final 300 metres and finish in 3:23:36. And then, the best part: I wait for my training buddy, Bob. A few minutes later he approaches for the final stretch on pace to beat his own qualifying time. “We did it!” I yell at him as he runs past, my arms in the air. We’re both going to Boston. Finally.
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: iRun.ca Listen to iRun The Running Show: TSN1200.ca Follow him on Twitter: @_marksutcliffe See excerpts of his book: WhyIRun.ca
iRun because I’m training for a half marathon. — Matthew Litton, Saskatchewan
LUROSIL™ & CORDUZIN™ : A Dominant Combination v
Bryan Morseman Runner - Addison, NY
Bryan Morseman is a competitive marathoner who uses Corduzin as part of his daily regimen. Although he’s from New York Bryan might as well move to North Carolina. He just set a course record in March 2014 at the Asheville, NC Marathon; winning the grueling, soggy trail race in 2 hours, 25 minutes, and 46 seconds. In November 2013 he won the City of Oaks Marathon in Raleigh, NC with a time of 2:27:29 and eight days before that he won the Trivium Racing Greensboro, NC Marathon with a time of 2:30:30. When asked about Corduzin here’s what Bryan had to say: “I have been injury-free, and have not had to worry about feeling tired, nor fatigued when I use Corduzin. The product is the real deal, and it can be used by anyone, if you’re looking to shave minutes off a 5k, 10k or even a marathon.”
Alonzo “Lonnie” Crittenden
Duathlete - Toronto, ON Carolyn Silvey is a 3 time agegroup world duathlon champion, Canadian AG record holder for the 10 miler (1:07:57 time), and a Canadian Ranked Masters Runner with a marathon best of 2:58 who was named 2013 Canadian Duathlete of the Year (along with 3 younger athletes). Carolyn uses Corduzin and Lurosil to stay fresh and without discomfort. Carolyn was on her way to Ponteverda, Spain for the ITU Du World Championships as the June issue of iRun went to press. The race takes place May 31 - June 1. Good luck as you try to secure your 4th world championship Carolyn! When asked about Corduzin and Lurosil Carolyn simply states: “They allow me to compete at a high level.”
Triathlete - Alexandria, VA Alonzo “Lonnie” Crittenden is an Ironman triathlete. He cycles more than 250 miles, swims more than 30,000 meters and runs more than 100 miles every month to keep in top shape. The lingering after-effects of a college football career led to wear and tear on Lonnie’s knees. He eventually tore his left meniscus. When he discovered Lurosil, he was able to keep his competitive ﬁre burning. When asked about Lurosil here’s what Lonnie had to say: “Not long after I incorporated Lurosil into my training regimen, I won a triathlon in Pinehurst, North Carolina by such a wide margin that they questioned my age. I literally had to show my ID and birth certiﬁcate in order to claim my winnings for my age group!”
Roxanne Zobava Runner - Atlanta, GA
Roxanne Zobava is a former bodybuilder. She transitioned to biking and running while seeking a more balanced, healthier way to remain athletically competitive. She began a new trek in 2004, competing in road races, duathlons, and sprint triathlons. After training for duathlons and triathlons, Roxanne recognized that she enjoyed running most, and set a personal goal to run a marathon before age 30, which she completed. When asked about Lurosil and Corduzin here’s what Roxanne had to say: “In November I ran my ﬁrst 100-mile race and I don’t think my body would have held up if I had not been taking the Corduzin and the Lurosil. I starting taking it about a year after I starting running and I am injury-free!!”
TRY LUROSIL TO EXPERIENCE
• Better range of motion of the joints • Increased ﬂexibility and lubrication of the joints • Decreased inﬂammation of the joints • Reduced discomfort knees, hips, ankles, and elbows
TRY CORDUZIN TO EXPERIENCE
• Increased levels of endurance • More energy • Less fatigue • Support for cardiovascular health and ease of breathing
Lurosil and Corduzin are safe, natural supplements designed to help athletes achieve top performance. To learn more call 855.820.4029 or visit Lurosil.com and Corduzin.com. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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