iRun ISSUE05 2016

INSIDE THE 2016 SUMMER OLYMPICS Exercises, clothing, heroes PLUS Mark Sutcliffe peppers Eric Gillis, Reid Coolsaet and Lanni Marchant

THE UNBREAKABLE KRISTA DUCHENE iRun.ca ISSUE 05 2016

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Photo: PhotoRun

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CONTENTS FOUNDER Mark Sutcliffe mark@marksutcliffe.com GENERAL MANAGER Ben Kaplan ben@iRun.ca ADVERTISING DIRECTOR Sabrina Young sabrina@iRun.ca MANAGING EDITOR Anna Lee Boschetto annalee@iRun.ca EDITOR AT LARGE Karen Kwan RUNNER IN CHIEF Ray Zahab ASSISTANT EDITOR Priya Ramanujam COMMUNITY MANAGER Megan Black STAFF WRITER Céleste Botton CONTRIBUTORS Robyn Baldwin, Jean-Paul Bedard, Andrew Chak, Stefan Danis, Krista DuChene, Rick Hellard, Karen Karnis, Patience Lister, Joanne Richard, Erin Valois CREATIVE DIRECTOR & DESIGN Geneviève Biloski, Becky Guthrie CHIEF PHOTOGRAPHER Darren Calabrese ILLUSTRATOR Chloe Cushman STAFF PHOTOGRAPHER Joe Elliott, Zoom Photo iRun is a publication of Sportstats World CEO Marc Roy Canada Post Publications PM42950018 Sportstats 155 Colonnade Rd. #18 Ottawa, ON K2E 7K1 (Canada) 613.260.0994

InsIde the 2016 summer OlympIcs Exercises, clothing, heroes plus Mark Sutcliffe peppers Eric Gillis, Reid Coolsaet and Lanni Marchant

The unbreakable KrisTa DuChene iRun.ca ISSUE 05 2016

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28 SKIN IN THE GAME

A salute to runners across the country as we lace up, throw down and reach new finish lines as part of our growing community we’ve come to define as 100 Runners: your stories, your words, your pictures, your triumphs.

An iRun exclusive — tattoos appreciated, but not required.

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Our Marathon Mom on family, adversity, faith and taking Rio by storm.

games in clothes that will look great all year.

Ray Zahab feasts on the best protein bars made in Canada.

runner and calls our sport his “ultimate creative spark.”

What I’ve learned sharing courses with Canadian Olympians.

KRISTA STAY DUCHENE, GOLD based UNBREAKABLE Exercises on the Olympic

iRun to see the sunrise over Lake Michigan. — Andrew Rhodes, Portland

TRUE RAINE, NORTH MAN leader of Our NUTRITION The Lady Peace is a

IN THEIR FOOTSTEPS

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EVERY STEP IS A STEP FORWARD

FOR YOUTH MENTAL HEALTH September 17, 2016 • Mel Lastman Square By participating in the RBC Race for the Kids, you will help youth find the mental-health care they need.

You’ll get access to expert training tips and we’ll celebrate your finish with great food, entertainment and festivities. And most importantly, you’ll be supporting families in need.

Sponsored by:

Register now at RBCRacefortheKids.ca #RBCRacefortheKids 8

2016 ISSUE 05

iRun because lorem ipsum something goes here tktk. — Name Name, Province

OLYMPICS

CANADIAN MINT Although we may not be the biggest players, our athletes have shown us how resilient we really are. When we jog, walk or hurdle down memory lane, Andrew Chak and Andrea Petrillo, host of CBC’s Olympic coverage, discover, we have much to be proud of and to look forward to as we head into Rio.

Canada’s first Olympic medal was almost American

Priscilla Lopes-Schliep lined up for the final of the 100m hurdles at the 2008 Beijing Olympics. It was devastation seeing Perdita Felicien go down on the first hurdle. But with every leap, our hearts beat faster as Priscilla crossed the finish line third, giving Canada its first athletics medal since 1996.

During the 1900 Paris Olympic Games, there were no national teams and Orton ran for an American university (Penn) and thus was assumed to be an American. When he won gold in the 2,500m steeplechase it wasn’t immediately apparent that he was our first Canadian Olympic champion.

From joy to heartache Pure joy when the four men representing Canada in the 4 x 100m relay crossed the finish line for bronze at the 2012 London Olympics. Then confusion and sadness when our boys were disqualified. Jared Connaughton stepped out of his lane. We watched his tearful admission and no one could forget that kind of heartache.

The snowshoeing racewalker George Goulding discovered an interest in racewalking when he was persuaded by a friend to be a pacer at a local race. Goulding’s winter training routine included snowshoeing, which helped him to win Olympic gold at the 1912 Stockholm Olympic Games. After the win, Goulding sent a telegram to his wife: “Won — George.”

Zany for Lanni

PHOTOS COURTESY OF THE CANADIAN OLYMPIC COMMITTEE

The surprise underdog with almost no anthem Percy Williams worked as a dishwasher in a dining car to pay for his passage to the Olympic trials.

When Williams won gold at the 1928 Amsterdam Olympic Games, his victory was such a surprise that the medal ceremony was delayed as organizers had to scramble to find a recording of the Canadian anthem to play.

Destined by name At the 1992 Barcelona Olympic Games, Angela Chalmers of Manitoba won a bronze medal in the 3,000m distance. Chalmers

is one of Canada’s few Aboriginal Olympians and her Sioux name, “Dusmanwe,” means “Walk Fast Woman.”

Twice the redemption Canadians never fully recovered from Ben Johnson until Donovan Bailey put forth his incredible gold medal winning run at the 1996 Atlanta Olympic Games. Bailey set a new world record.

Running past a crash In 2000, Triathlon made its Olympic debut in Sydney. When Simon Whitfield crashed in the cycling portion, everyone thought it was over. But he ran his way to the top spot, earning Canada the inaugural Olympic gold medal.

Overcoming our nervous past Canadians were jittery when

iRun because it teaches me I’m capable of conquering the impossible. — Alex McGillivry, Hamilton, ON

In the fall of 2015, Lanni Marchant ran the Toronto Waterfront Marathon and met the marathon qualifying standard for the Rio Games. Earlier that year, Marchant ran a qualifying 10,000m run at the Payton Jordan Invitational.

Although Marchant was confirmed by Athletics Canada to run the 10,000m distance in Rio, there was ambiguity as to whether or not she’d be allowed to also run the marathon. Fortunately, Marchant has been confirmed to be the first Canadian woman to double both the 10,000m and the marathon in the same Olympics (For more Lanni Marchant, see page 19).

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THE UNBREAKABLE KRISTA DUCHENE

BY AMY FRIEL PHOTO BY KEVIN VAN PAASSEN

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iRun because lorem ipsum something goes here tktk. — Name Name, Province

A

t the 2015 Rotterdam Marathon, Canadian marathoner Krista DuChene rose from the ashes of a catastrophic injury, and ran her way right into the history books.

The Brantford, Ont. native became the first Canadian woman to qualify for the Olympic Marathon in two decades, with a time of 2:29:37. One of the country’s strongest and most resilient distance runners, DuChene is now poised for an historic Olympic berth at the 2016 Games in Rio de Janeiro.

But it hasn’t always been smooth-sailing for the 39-year-old mother of three, whose journey from ordinary runner to world-class athlete has been as unlikely as it was fraught with setbacks.

A former competitive hockey player, DuChene took to recreational running after college. She debuted in the marathon at 3:28 — nearly an hour slower than the 2:29 standard needed to secure a place on the Canadian Olympic Team (a veritable lifetime, in marathon terms).

“It was definitely a slow process,” DuChene says. “3:28 is a joke if I were to start saying, I wanna go to the Olympics, right? I wanna take an hour off my marathon time! It was a very slow process.”

Yet despite her inauspicious debut and humble aspirations, DuChene’s potential was readily evident to those around her. It wasn’t long before friends and family began to suggest that she might have the stuff to compete at on the national, or even international stage.

“It’s like, yeah, I don’t think so, I’m not at that level,” she recalls. “But sometimes when someone puts that idea in your head, it starts to grow.”

Her breakthrough race came in 2009, when she ran down a 2:51 first-place finish at the Mississauga Marathon. That Mother’s Day victory earned DuChene (who at the time was still nursing her infant son) her nowfamous moniker, the “Marathon Mom.” Once a dark horse in the road racing scene, DuChene’s meteoric rise over the next two years established her as a force to be reckoned with.

With the 2012 London Olympic Games on the

iRun to motivate others to overcome fears and to do the impossible. — Aylin Carolina, Toronto, ON

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horizon, DuChene’s times fell comfortably within the IAAF Olympic qualifying standard, but still fell frustratingly short of the more rigorous “A” standard required

by Athletics Canada. Along with fellow Canadian marathoner Lanni Marchant, DuChene petitioned to be named to the Olympic team under Athletics Canada’s “rising star” clause — a provision that allows for the inclusion of athletes with performances falling between the IAAF standard and the “A” standard. Their petition and subsequent appeal were denied.

In the Canadian running community, much was made of the controversial decision to shut Marchant and DuChene out of the London 2012 team. But DuChene herself remained unfazed, shrugging off the setback with characteristic resilience.

“I never had any resentment or bitterness when we didn’t get named to the team,” she says. “I understand on their side, a time is a time, a standard is a standard. There’s many things that can be argued about that. Basically, we wanted to go as rising stars, and we couldn’t. And now that’s behind us.”

DuChene has uncommonly thick skin; she seems to shake off disappointments and setbacks without so much as missing a beat. Over the course of her running career, her steadfast commitment and unflappable spirit has proven invaluable in times of trouble — never more so than in the spring of 2014.

It was 500 metres from the finish line of the Canadian Half-Marathon Championships in Montreal: a flagging DuChene suddenly found herself in excruciating pain, barely able to walk, much less run. A favourite for the win, she managed to hobble across the finish line to take thirdplace on what would later be diagnosed as a fractured femur; it had never occurred to her to drop out of the race.

For lesser mortals, it might have been a career-ending injury. For DuChene, it was a speed bump.

Asked whether the injury ever had her doubt her Olympic dreams, DuChene’s response is at once warm, straightforward, and unwavering: “Never,” she says simply.

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iRun because every time I resolve to really be healthier, someone brings doughnuts to the office. — Sarah Kuklish, Indianapolis, IN

Clockwise, from top left: Banque Scotia 21K de Montreal, 2013. INGE JOHNSON/CANADA RUNNING SERIES. Toronto Waterfront 10K, 2016. TODD FRASER/CANADA RUNNING SERIES. Banque Scotia 21K de Montreal, 2014. WILLIAM BARROW/CANADA RUNNING SERIES. Scotiabank Toronto Waterfront Marathon, 2012. INGE JOHNSON/ CANADA RUNNING SERIES. Scotiabank Vancouver Half Marathon, 2013. INGE JOHNSON/CANADA RUNNING SERIES. Previous page, clockwise from top: Scotiabank Vancouver Half Marathon, 2012. LAURA LEYSHON/ CANADA RUNNING SERIES. Scotiabank Vancouver Half Marathon, 2013. CANADA RUNNING SERIES. Scotiabank Toronto Waterfront Marathon, 2012. INGE JOHNSON/ CANADA RUNNING SERIES. Scotiabank Vancouver Half Marathon, 2013. INGE JOHNSON/CANADA RUNNING SERIES.

“The day after my surgery, I said OK, in two years I’ll try to make the Olympic standard. The next day I was like, no, I can do this in one.”

Always one to find a silver lining, DuChene wasted no time ruminating on the severity of her injury, which required immediate surgery — a plate and two screws — to set. In fact, she is quick to point out what may seem like the unlikely upside of a painful fracture: “The benefit to breaking bones is they heal,” she explains. “It’s black and white — once it’s healed, it’s healed.

So none of these injuries have been lingering, or kind of haunted me over the years. It’s been kind of like having a baby, right? You’re done, you’re out, you can’t race. Then you get back to it, and your body will remember.”

And remember it did. Making good on her promise, DuChene chased down the Olympic standard just a year later in Rotterdam. The following spring saw her return to the Montreal half-marathon, the scene of her fateful injury, racing at top form to a first-place finish and the final proof-of-fitness standard required by Athletics Canada.

However, even though she has secured her spot on the 2016 Olympic team, DuChene has no intention of resting on her laurels; she means to make herself a contender at the marathon in Rio. “I’m not going there just for the warm-and-fuzzy, ‘oh she’s a mom, she made it to the Olympics,’ ” she says. “I’m going to compete. I’m going there to make my mark, and have the race of my life.” And though she stops short of naming a specific goal in terms of time or ranking, one thing is for certain — Krista DuChene intends to leave everything she has on that marathon course.

Equal parts hopeful and humble in the face of this challenge, DuChene defers back to her faith — something she credits with carrying her through both the highs and lows of her remarkable marathon journey.

“It could all be taken away from me, but I’ll always have my faith,” she says. “I could win a gold medal, but that won’t be as important to me as my faith.”

In the pursuit of an Olympic dream, it all comes down to what you believe.

iRun for the feeling you have when you push your body in ways that you never thought you could, past limits you thought you had. — Steve Flood, Scarborough ON iRun.ca

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OLYMPICS

stayGOLD Long after the Rio Olympics fade into our collective memory, the thrill from watching our athletes will continue to inspire and amaze. In honour of the Games and our moment of inspiration, we’ve transformed eight sporting events into exercises runners can use. Missing the thrill of watching our heroes?

Break out this section and let them bring out your best on your next run.

1 The 100 Meter Dash = Step Up WHY: A sprinter exploding out of the starting blocks is an astonishing display of power. Running efficiently like an Olympic track star involves a fast and powerful hip extension. Unfortunately, too much time sitting can make it challenging to extend properly through the hip. Try this exercise to counter the effects of that desk job and develop the technique and strength required to run powerfully.

HOW: Stand in front of a box or sturdy elevated surface. Step up with one leg, then drive your opposite knee through. Use your arms as though running so that the arm opposite the driving knee lifts as you drive. Hold stable for a count of three then slowly lower down, take your leading foot off of the box and repeat. Remember neutral posture and to breathe through your movements.

ON LINDSAY Adidas by Stella McCartney Run Climacool Tank, $110, and tights, $90; New Balance Vazee shoes, $140.

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iRun to keep healthy and keep my lungs strong. There are so many great reasons, just keep active. — Teresa Laffradi, Mississauga, ON

PHOTOGRAPHS OF LINDSAY, KAREN AND BEN KAPLAN BY CHRIS LAXTON; SHOT AT THE RUNNER’S ACADEMY IN TORONTO

BY LINDSAY SCOTT, STYLED BY KAREN KWAN

2 Equestrian = Single Leg Stance with Shoulder Extension WHY: While equestrian athletes seem to progress through competition with effortless grace, you can imagine how hard they have to work in order to achieve that perfect form. As with running, having a strong core is essential to maintaining proper technique for those athletes. This exercise is designed to challenge your ability to engage your core and maintain proper posture as you train the muscles around your shoulder blades. Maintaining single leg stance as you do so encourages you to engage your core in a

position similar to what you need to do as you run. HOW: Stand with one end of a resistance band in each hand. Your palms should face forward.

Keep your elbows straight as you extend your arms backward until they are parallel to your body. Hold that position as you lift one foot to be 90 degrees at both the hip and knee. Keep a slight bend in your standing knee.

Maintain upright posture as you hold that position for 15 seconds. Repeat 3-4 times alternating legs.

ON KAREN Lululemon Cool Racerback, $42, and Beat the Heat Short, $54; Adidas By Stella McCartney Adizero Takumi shoes, $200.

3 The Triathlon = Marching WHY: Watching Olympic triathletes make the transition off of the bike and onto the run course, you’d never guess just how heavy their legs must feel.

Most runners can relate to the feeling of exhausted legs, and it is so easy in that moment to fall into a shuffling pattern or to over reach with your foot.

Try this drill to strengthen your hip flexors and improve your running technique. HOW: Put a band around your waist with minimal resistance. Start by

marching on the spot, keeping your toes up as though balancing a golf ball on them. Keep your arm swing natural, making sure not to cross over your front. Gradually increase your pace until you are doing an easy run on the spot. Repeat for 3-4 times, 20 seconds each. As you head out to run, think about this marching motion for the first 100 m or so of every kilometre. Be cautious — this one can be a lot of work on your calves so ease into it!

ON LINDSAY Adidas Climachill Tank, $48, and Adidas Adizero shorts, New Balance Vazee shoes, $140.

FROM MONTREAL, ON THE RIGHT, BOUTIQUE ENDURANCE Boutique Endurance was established in 1985, by runners for runners.

Service-selection-expertise to meet your running goals. >> ON BERT Run Hybrid 6’ Short by New Balance, $90; New Balance Ice Short Sleeve, $50. ON KATHERINE Premium Capri Print by New Balance, $80; New Balance Ice Long Sleeve, $55. iRun because because there are very few activities in life that provide the health benefits and mental clarity. — Mark Heimonoen, Toronto, ON

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OLYMPICS

4 Tennis = Lateral Toe Tap WHY: Tennis players must be strong in all directions as they cut across the court to make the perfect return. Conversely, as runners, we spend all of our time moving forward, and tend to lack strength in other planes. Unlike tennis players, it is common to see weakness through the lateral portion of runners’ hips, often translating to excess movement through the pelvis and torso. This exercise is designed to mimic the stance phase of running,

challenging your outer hip and quad strength as you keep the pelvis and torso square. HOW: Stand on one leg with a slight bend in that knee.

Keep your pelvis and torso square as you draw your free leg out to the side and gently tap the ground. Return to the start position, avoiding touching down in between reps. Complete 2-3 sets of 10 reps alternating between sides.

ON LINDSAY Adidas by Stella McCartney Run ClimaCool Tank, $110, and ¾ tights, $90; New Balance Vazee shoes, $140.

ON KAREN Adidas Cool Jumpsuit, $80.

FROM OTTAWA, ON THE RIGHT, BUSHTUKAH Bushtukah is a leading retailer of outdoor product hosting bike clubs and run clubs at their Ottawa locations. >> STEPHANIE (adult female), Saucony Run Strong Hoody $129.99; Asics Knee Tight $39.99; Mizuno Wave Hitogami, $139; MIKE (adult male), Asics Lite Show Short, $59.99, Asics Lite Show Shirt, $69.99; Brooks Glycerin 14, $169.95; THE GIRLS TNF Bluebird Tee, $24.99; TNF Argail Short, $44.99, Saucony Zealot, $170; TNF Roxbury Reaxion Tee, $29.99; TNF Argail Short, $44.99; Saucony Ride 8, $89.95.

5 Gymnastics = Hip Airplanes WHY: As a gymnast lands after completing a skill, it is essential that they maintain perfect balance in order to achieve full marks. Coming out of tucked positions rotating through the air at incredibly high speeds can make this rather challenging. While the two sports vary greatly, runners also need to be strong and stable as they land on the ground with one foot. After all, running is essentially hopping from one foot to another! HOW: Stand on

one leg with a slight bend in your weight bearing knee. Hinge forward at your hips into an “airplane” position. Place your hands on your hips. Keep your foot planted as you open your whole body, opening up your hips and pelvis to one side. Slowly return to the neutral airplane position and continue the rotation in the opposite direction, closing at the hips and pelvis. Repeat 6-10 reps in each direction, maintaining stability on one leg throughout.

ON LINDSAY Lululemon Sunshine Salutation Tank, $58; Community bra, $30; TNA Atmosphere Pant, $60, both from Aritzia; Nike Free 5.0 TR Fit Print Training Shoes, $145, SportChek.

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iRun and set out with no clear plan other than to enjoy the beautiful sunny weather. — Rachael Jezierski, Portland, OR

6 Canoeing = Anti-Rotation in Half Kneeling WHY: Watching the canoe race events, the efficiency of those athletes is incredible. Kneeling in an unstable boat while pulling huge volumes of water, there is no room for any excess sideways movement. Building the core muscles that prevent excess rotation is also a huge part of maintaining strong, stable and efficient posture as you run. This exercise doesn’t look like much, but you should feel that core in action pretty quickly.

HOW: Attach a resistance band around mid-thigh level. Get into a half

kneeling position (1 leg up, the other leg down) next to the band so that your outside leg is up. Engage your core and hold the end of the band with both hands and your arms extended in front of you. You should have enough tension that the band would gently pull you towards it if you did not have your core engaged. Without twisting in, lift your arms straight up, hold for 3-5 seconds, then slowly back down to the starting position. Repeat 2-3 sets of 10 reps on each side.

ON LINDSAY Adidas by Stella McCartney Run ClimaCool Tank, $110, and ¾ tights, $90; New Balance Vazee shoes, $140.

7 Race Walk = Walking Hip Hike WHY: It may look as though athletes in the long distance walking events are sloppy through their hips, but the hip strength required to maintain perfect form over a race of that magnitude is immense. The same muscles that help those athletes are often weak in runners, which can lead to crossing over of your feet. This is a pattern that we commonly see in runners with IT band syndrome and shin splints. Borrow this exercise from

the race walkers to strengthen your hips and prevent injury! HOW: Stand on one leg with a very slight bend in that knee. Raise the opposite hip and pelvis by hiking your hip towards the sky. Hold for 3-5 seconds, then slowly lower the same hip down to the floor, stepping slightly forward as you do so. Be sure that the knee on your standing leg remains still throughout the movement. Repeat for 1-2 min on each leg.

ON KAREN Community bra, $30, TNA Atmosphere Pant, $60, both from Aritzia; Adidas Stella McCartney Adizero Takumi shoes, $200.

ON BEN NB Ice short sleeve shirt by New Balance, $50, Nike Aeroswift run shorts, $100; Nike TR5 Flyknit shoes, $130.

FROM HAMILTON, ON THE RIGHT, RUNNER’S DEN Runner’s Den opened in 1996 and on September 24 will host a 20K run in honour of its 20th anniversary. >> From left to right: Noah Fleming (bright yellow/green) Top: Mizuno BT Seamless Half Zip, $110; Mizuno Core Short 5.5, $55; Mizuno Catalyst sneakers, $160; Jordan Bierema (blue top) Top: Mizuno BT Base Layer Half Zip $120; Mizuno Venture Square 5.5 inch shorts, $60; Mizuno Wave Rider 19 sneakers, $165; Daniel Pauls (Grey top): Top: Mizuno Helix Long Sleeve, $85; Mizuno Core Printed 8.5 inch short, $65; Mizuno Inspire sneakers, $170. iRun because it doesn’t get easier, you just get stronger. — Jo Cowper, Scotland

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OLYMPICS

8 Cycling = Side Plank with Knee Drive WHY: For both cyclists and runners, strong quads can make you the envy of your training crew. However, if you lack core and glute strength to keep up with those quads, your form will quickly fall apart. For cyclists, this may mean hips rocking in the saddle. In runners, we see the pelvis and hips dropping with each step. A cyclist’s legs are definitely their greatest source of power, but the core and glutes are a vital foundation from which all movement is generated for both runners and cyclists. Try this exercise

to ensure smooth and consistent form through the entirety of your run.

HOW: Lie on your side with your elbow directly underneath your shoulder.

Bend your knees slightly. Lift your hips off of the ground, pushing slightly forward through the hips so that your elbow, hips and knees all line up in the same plane. Straighten your top leg and lift it a few inches. Drive your top knee forward, hold three seconds, then extend it back. Repeat two sets of 10 reps on each side.

ON KAREN Nike Legend V-neck Veneer Short-sleeve top, $30, and Nike Legend 2.0 Poly Crop Capri Tights, $80, and Nike Free 5.0 TR Fit Print Training Shoes, $145, all from SportChek. ON LINDSAY Adidas Climachill Tank, $48, and Adidas Adizero light makes fast running shorts; New Balance Vazee shoes, $140. ON BEN NB Ice short sleeve shirt by New Balance, $50, Nike Aeroswift run shorts, $100; Nike TR5 Flyknit shoes, $130.

FROM VANCOUVER, ON THE RIGHT, FORERUNNERS Forerunners, founded in 1986 by Peter and Karen Butler, is one of the first running shops to offer running clinics. >> Two-time Olympian Carey Nelson (1988 Seoul 5000 metres and 1996 Atlanta Marathon) and head coach of the Forerunners clinic wears New Balance M1400 V4, $129.99; the New Balance Impact Shorts, $44.99 and the New Balance Ice Singlet, $39.99.

KAREN KWAN’S FIVE TIPS TO STEPPING UP YOUR STYLE GAME 1. Make comfort a priority.

You won’t look like the strong, confident athlete that you are if you’re tugging at awkward sports bra straps or are self-conscious about your pants being too sheer. So try everything on and put them to a test to see if the piece performs as it should. Do any movements you anticipate doing in the gear you’re considering buying.

2. Plan your fit wardrobe.

The trend now is towards coordinated ensembles so

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you might want to invest in the matching shorts when you’ve found a tank you love or you may not find that same print again in your size. If buying a single item, think about what else you have in your fitness wardrobe to coordinate with it.

3. Try on items you wouldn’t normally wear. It’s hard to know how clothes will look when on a hanger in the store. You may put on a tank and discover the fabric is so

delightfully lightweight you barely notice it’s on and that it drapes beautifully over your body. Or tights often have seams or prints that flatter the legs; these are details you won’t notice unless you put them on.

4. Play with colour and prints. Fitness gear now comes in loads of colours and patterns so have fun and make a fashion statement as you train. And you never know: wearing neon, florals or even leggings printed with James Franco’s face may give you

a confidence boost to help you reach your goal.

5. Wear what you feel good in. Coral may be the colour du jour but perhaps it’s too girly for you, so stick to your all-black attire that makes you feel strong.

And just because every woman at your gym is working out in a sports bra with nothing layered over top doesn’t mean you have to force yourself to follow these stylish gym bunnies.

What’s most important is that you feel your best in your own skin — and gear.

iRun because it’s the one moment of my day where I can put on my music and be completely FREE of any stress in my life. — Shane, Toronto

OLYMPIAN INTERVIEW

THE

MARK: What does it mean to you to be a 2016 Canadian Olympian?

LANNI: It’s amazing. It’s something I’ve worked towards, certainly for the last four years and many years before that. It’s something I knew I was capable of doing. But to be so close to realizing it, with me still having to toe the line and be there — I still call myself an Olympic hopeful. To come this far and know I’m going, it’s surreal, but it’s also a nice pat on the back that I’ve stayed on course and set out to do something ... and I’m achieving it. I think anyone who makes any big goals in life can appreciate that.

LANNI MARCHANT IS THE FASTEST CANADIAN WOMAN TO EVER RUN THE MARATHON INTERVIEWS

BY MARK SUTCLIFFE

MARK: I just talked to Krista DuChene and of course the two of you will be the first Canadian women to run in the marathon in a long time representing Canada.

Do you see yourself as a role model for young women?

LANNI: The last time I believe was the 1996 Olympics — we’re certainly bringing women in marathoning back to the forefront of our sport. The first thing I did was message her on Facebook, saying: “We did it!” Hopefully by 2020 we have three girls, but maybe four, five or six battling for those positions. I think it’s amazing that Krista and I get to share in this journey and the attention that marathoning is getting right now.

MARK: Tell us a little bit about when you found out you could run both the 10,000m and the marathon and how you reacted.

LANNI: After the trials in Edmonton, we knew that on Sunday, the team would be decided.

We were waiting, getting a little anxious, but after about midnight, I said, “This is out of my control.” I went to bed, woke up in the middle of the night to find in an e-mail that not only was I selected for the team, but I was selected for the double [10,000 metre and marathon]. I was excited and relieved that I wasn’t going to have to fight my way onto the

STAR

iRun to be outside and make up for the office sits and riding off demons and negativity inside. — Mike W., Markham, ON

Marchant, pictured with her mom and two of six siblings, practices law in Tennessee.

team for the marathon event. So now I get to celebrate and be excited and focused on the last couple weeks of training.

MARK: Why was it so important for you to do both events that you qualified for?

LANNI: Because I qualified for them. Unlike 2012 where I almost qualified, but didn’t quite hit our standard. This time, I earned it. It’s my decision, it’s my coach’s decision. If I’m going to go in the 10,000 kilometers, are you really going to ask me to sit on the sidelines 46 hours later and watch the women’s marathon go on?

MARK: That’s certainly something that most people did not want to see.

LANNI: I think it’s important for women and young girls in sport to see. My goal used to be to make it to the Olympics and then I turned around for my goal to compete in two events. I think it’s important for them to see that. That you don’t have to limit yourself and you don’t have to be limited by other people’s expectations and limitations they put on you.

Why turn down an Olympic experience and why turn down an opportunity to put the Canadian vest back on me and go out there and run?

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OLYMPIAN INTERVIEW

THE

VETERAN THE 2016 SUMMER OLYMPICS MARKS ERIC GILLIS’S THIRD TRIP TO AN OLYMPIC GAMES

And you have to learn how take the attention and use it in a positive way because everyone is excited and happy for us. We need to learn to take that excitement and use it to our advantage — and hopefully take that into the race with us to enjoy the moment.

MARK: How are you feeling? No aches or pains? Nothing that’s causing you any concern?

ERIC: Always little tiny aches and pains, but they’re all manageable. I’ve been feeling as good mechanically as I have since I started marathoning five or six years ago. That’s a nice feather in the cap to have right now.

MARK: How does it feel for you to be going to the Olympics yet again? Describe what you’re feeling right now.

ERIC: The Olympics is like no other event.

It’s the big one. It’s intimidating, especially the first, but now I feel like with my third time going in and second time doing the marathon, I’m really dialed into the performance aspect: getting there and having specific goals. I’m as focused as I’ve ever been going into this competition.

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MARK: In a way, it must free you up to be focused on this as just another competition rather than some new threshold or milestone that you’ve achieved because you’re going to this incredible event.

ERIC: Definitely. There’s less unknowns.

As you said, it does free up some energy to focus on the here and now — focused on what I need to do to set up. When I got the news that I’m going to my third Olympics, that was exciting for a day — then back to work, taking it day by day, seeing how fit I can get for Rio. MARK: Getting back to your Olympic experience, there are some Canadians who will be experiencing that for the first time, including Lanni Marchant and Krista DuChene.

What would you tell them?

ERIC: It’s a competition, deep competition.

MARK: What else have you enjoyed from your Olympic moments?

ERIC: You know, I really enjoyed sitting in the athlete’s village in the housing apartment complexes that we stay in, we were watching track and the events on the TV, then Cam Levins, who competed in the 10,000 metres, he just gets off the couch and heads over to his race that was within the hour. For him to leave, walk over, warm up and then watch him compete, who was just sitting on the couch beside us … for me, that was as special as going to any event. I didn’t need to be in the stadium.

MARK: What’s your goal for Rio? What are you thinking about?

ERIC: I ran 2:12:20 in the London Olympics.

I’d like to improve on that. That was a warmer day — I got the experience from racing in warm weather. I’m pretty dialed in to executing a race plan that sets me up for, hopefully, a significantly lower placing that 22nd. But, just appreciating whatever happens on race day. I’m going to be ready to finish and say, “That was the best marathon I’ve ever run.”

To do that at Rio, would be huge.

iRun Because at 40 I want to set an example for my young daughter, today. — Kelly Lee, Clarenville, NL

THE

PROFESSIONAL REID COOLSAET HAS BEEN A FULL-TIME RUNNER IN CANADA SINCE 2005

MARK: Can you describe what it’s like to actually put a shirt on that says Canada and run for your country?

REID: It’s an amazing privilege — I don’t take it lightly. When you put on the Canada vest, you definitely feel like you have to make it count for more than just you. Sometimes if I go and do some small race somewhere, I’m just running for myself and promoting my sponsors. But when a race comes around every four years and you’re running it for Canada, it brings home that point more to make it count and give it your all.

MARK: What does this mean for you to be going back to the Olympics?

REID: It’s great to have a shot at a race that comes around every four years. You have to make it count. Four years ago in London I wasn’t thrilled with my race, so I’d like to improve upon that and have the opportunity coming off of a really good 2015, I’m pretty excited.

MARK: Will it be different this time around you think having been through the experience once before?

REID: I’m sure it’ll be a little bit different.

Especially, some of the small things — like travelling and streamlining things will be better going into Rio. As far as the competition goes, it’s pretty much the same as the World Championships. I know what it’s like to be on the line already and that’s always a

big plus going in.

MARK: What’s your feeling right now on Brazil?

REID: Right now, there’s a lot of talk about zika and water pollution and the political problems they’re having in Brazil, but once the Olympics gets rolling, people are going to be getting behind the athletes. They’re interested in the competition and the stories.

MARK: There are so many people in Canada who have run a marathon, not as fast as you, but they can relate to the whole experience versus some of the other sports where only a small percentage of people have ever even tried it. A lot of runners know what it’s like to run a marathon and they know what it’s like to get up on the Sunday morning and have to run 42 kilometres.

iRun because running clears my mind of negativity and fills my heart with gratitude — Dr. Maguire, Allegany, NY

REID: When I transitioned from track to the marathon, I realized there were a lot more people interested in it because there are a lot more people on the roads as opposed to the track. The marathon opens up doors to people relating to it — especially because when we run at say, the Scotiabank Toronto Waterfront Marathon, we’re sharing the starting line with thousands of other people ... they get to run the same course and at the same time as us. People who ran at the same place where Eric Gillis qualified in October can watch him run in Rio and say, “I was in his qualifying race!”

MARK: That’s really cool.

REID: It is really cool and something I love about running — that at a lot of these races, you can rub shoulders with the Olympians.

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Run Through Everything like It’s Nothing.

BY JOAN ROCH

© 2016 Wolverine Outdoors, Inc.

WHY RUN (ALMOST) EVERY DAY

The All Out Crush

WITH M SELECT GRIP THAT CLEANS UP THE MOST MUDDY AND RUGGED TERRAIN WITH A SMOOTH RIDE. ™

In theory, running (almost) every day is the perfect recipe for wearing yourself out, right?

Well, three and a half years in, with 18,000 km on the clicker from 1,400 runs, I’m doing rather well, thank you.

Very quickly, at the beginning of this process, I came to understand that I had to forget about any kind of structured program, and simply adapt my speed to my mood.

This morning, can I go fast without much effort? Fine, off I go! In the evening, if the legs are feeling heavy, well, it’ll take an extra 10 minutes to get home! Let’s just say, it’s less of a big deal than being on the metro when it breaks down…

Gradually, I realized what an opportunity I had by no longer following a program. Any respectable training program involves intervals. But what happens when you’re trying to get through a demanding session on a bad day? You can try to do your intervals anyway, fail to reach your set goals, and end up feeling useless. Or you can skip out on your schedule entirely, feel useless, and waste your life wondering how you’re going to make up what you missed on your superb computergenerated schedule.

The same goes for long runs, which take up precious family time … or for slow runs, which you always do too fast anyway.

Conversely, what if you’re really feeling up to it but some urgent matter prevents you from going on your run? You’re frustrated, of course, and you take vengeance by going too fast as soon as the opportunity presents itself, at the risk of injuring yourself and, ironically, in complete disregard of the program, which told you to take it easy that day...

So what then … you run every day without a plan? No worries in that case. It’s impossible to be disappointed in your run when the only goal is to simply set foot outside and get going. And what better way is there to convince yourself to get out there than using running as your daily means of transportation? Exercise is seamlessly integrated into your routine.

And when I really don’t feel like it, I’ve got a magic formula I can use: “When was the last time I regretted going on a run?” The answer: “Never!” And so, I’m off.

Joan Roch is a Merrell-sponsored ultrarunner and speaker and this lecture originally appeared on the website Active Lives.

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ACTIVITÉ ET ENFANT, ÇA COURT!

Chantal Crevier valorise ses courses pour passer du temps de qualité avec sa famille

DENIS GERMAIN, PHOTOGRAPHIESURLEVIF.CA

À

la ligne de départ, on voit des bout-dechoux, des enfants plus agés, des parents, des poussettes.

Leurs yeux brillent d’impatience et de fébrilité. Ils couront 1km à 2 km ou plus.

Certains coureront le plus vite possible, d’autres pour le plaisir d’être en famille ou simplement pour bouger.

La course chez les enfants doit être perçu comme un jeu. Ce qu’ils y trouvent sans en prendre conscience, c’est le bien-être, la persévérance et la détermination face à leur effort. Les enfants ne sont pas tous des sportifs, des ahtlèles. Il s’agit seulement de leur donner le goût d’être actif. Ils n’ont pas besoin d’un entrainement excessif pour une course à pied. Pédaler pour se render à l’école, courir au parc, marcher avec ses parents entraînera l’enfant. S’il y a lieu, celuici doit être court et facile. Ils rechercheront

le plaisir et la joie de bouger. Certains jours avec mes enfants, on s’entraine en courant lentement ou rapidement tout en imitant le cheval ou l’éléphant. Une façon drôle de les faire bouger. Peu importe leur activité, il est important pour eux de bouger. C’est essential pour leur développement physiologique et psychologique.

Aujourd’hui, la course est devenu un sport familial, qui s’adresse à tous. Le coût peu dispendieux et la facilité d’entrainement y est pour beaucoup. La combinaison course, enfant et famille est parfaite. Et les organisateurs l’on comprit. C’est pourquoi, des courses à plusieurs distances (1, 2, 5, 10 et 21km) ont vu le jour dans plusieurs quartiers.

Ils y installent plusieurs attraits pour les enfants. Des jeux gonflables, de la musique, pleins d’activité qui les inciteront à participer, à courir avec leur famille.

iRun pour m’aider avec mon but de perdre du poids et pour me sentir en vie. — Stephen Wood, Laurentian Hills, ON

Au Québec, un homme a lancé un programme dans les écoles nommé ‘’Cubes Énergie’’. Il consiste à faire une activité physique de 15 min, qui donne un cube énergie. Ensuite, les cubes sont multiplié par l’enfant et/ou par son accompagnateur. À la fin de 4 semaines, les écoles additionnent les cubes et des prix sont tirés.

Les courses de quartier sont idéale pour faire des cubes facilement. Cette année, mes enfants ont amassés près de 1600 cubes. Une marche en famille, une petite course, leurs cours de dance, de gymnastique, aller en vélo à l’école. Ils ont bougés en famille, entre amis mais surtout ils ont prit goût de bouger. Allez, on va marcher !

Chantal Crevier habite à Montréal, Québec, avec ses trois filles et est la fondatrice du Grand défi Pierre Lavoie.

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Sentiers de sérendipité Céleste Botton brise les barrières et bâtit du caractère en courant les sentiers

A

u cours de cette dernière année, j’ai découvert que le plus je cours, le plus on me demande pourquoi, et le moins je suis capable de donner une réponse cohérente. Je dirais que nous avons tous une petite voix qui résonne dans nos têtes, une petite voix qui chante une diabolique mélodie d’incertitude. Une petite voix qui nous dit que nous ne sommes pas dignes de ce que nous désirons, de ce qui nous appartient, que l’on ne mérite pas ce qui nous fait rêver, que nous ne sommes jamais assez. À force de les écouter, les chuchotements de cette petite voix cessent d’être un faible bruit de fond pour se métamorphoser en un véritable monologue, une pensée toxique qui s’empare de nos pensées dans nos moments de faiblesse, qui nous font oublier nos rêveries et nous encourage à regretter les choses que l’on a faites, ou pas faites.

Par chance, j’ai découvert mon échappatoire par le biais de la course. Et donc je

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cours. Je cours pour m’échapper, mais j’ai fini par m’y retrouver. À chaque fois que je m’élance, la maudite petite voix revient de plus belle, me chuchotant malicieusement d’abandonner, de jeter l’éponge, de succomber à la tentation du doute. Elle ricane avec décadence face à ma faiblesse, me raille, parce qu’il y aura toujours plus rapide, plus endurant, plus performant que moi. Courir n’est pas confortable pour moi. Courir me confronte à moi­même, exige que je prête attention aux parties de moi que je ne veux pas avouer existent, me blesse, me dénude, mais j’ai éventuellement fini par trouver cette douleur, autant physique que mentale, revitalisante, une preuve de ma capacité à me surpasser et me revaloriser, à reprendre le contrôle de mon estime personnelle. Alors je cours, me servant fièrement d’un corps que j’ai longtemps méprisé, dédaigné et châti, forgeant ma force de caractère et ma déter-

mination une foulée à la fois, avec la décision de poser un pied devant l’autre, et de me faire confiance.

Depuis ma découverte de la trail et des sentiers, j’ai pu observé qu’il règne une sérénité dans la majestueuse, grandiose, silencieuse et inébranlable beauté de la nature, dont la force et la fragilité marchent en parfaite symbiose. Ce n’est pas inhabituel que je m’émeut face à une vue imprenable ou à l’aura féerique des sous­bois au petit matin ­ une émotion sur laquelle je ne peux pas tout à fait mettre le doigt; l’humilité, l’abdication, la reconnaissance de l’indifférence qu’a la nature pour qui je suis, à quoi je ressemble, mes défauts, mes échecs et mon inhabileté à remédier aux nombreuses injustices qui existent dans ce monde. Alors je cours, et je continuerais de courir, pour ces moments irisés d’enchantement infantile, la liberté de dépendre intégralement de soi­même.

Je chasse ces délicieux, volatiles, indéchiffrables moments de magie, de paix, de silence intérieur qui me permettent de décrocher de la réalité, des autres, de moi­même.

Je rêvassais d’un ultramarathon trail depuis longtemps; l’ultime défi. Tenter d’atteindre et m’emparer de cette lumière verte (un clin d’oeil au grand Mr. Fitzgerald), si vibrante et inatteignable, l’illusion de force qui accompagne le dépassement physique. Alors j’irais le courir. Avec seules mes jambes et ma précaire foi en moi pour me porter au travers de ces longs kilomètres. Avec pour seul encouragement mes pensées; les bonnes et les mauvaises.

Alors j’ai couru.

iRun parce que j’ai vu un levé de soleil spectaculaire ce matin. — Sarah Weimer, Washington, DC

COURTESY OF CÉLESTE BOTTON

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UNE NOUVELLE LIGNE D’ARRIVÉE

CALENDRIER DE COURSES

Jérome Bergeron laisse son coeur sur le sentier du Québec

JÉRÔME BERGERON

C

ertains coureurs cherchent à dépasser leurs limites, et leurs histoires ne cessent de m’épater. C’est le cas de Simon-Pierre LeBlanc, alias RoCH Le Romantique. Après un mois de préparation, il s’est lancé dans la Traversée de Charlevoix, mais la totale, en franchissant Les Morios et La Noyée, deux imposantes montagnes qui se trouvent sur le parcours. Quittant au crépuscule le 18 juin dernier, Simon-Pierre s’est lancé dans une aventure qui allait repousser ses barrières personnelles. Mais il n’était pas seul.

Certains pensent que la course est un sport solitaire; mais c’est tout le contraire. Appuyé par New Balance Canada, NKLS, la Bière Tremblay et le Sports Experts C4, dont il est ambassadeur, et accompagné d’amis et de sa conjointe, Simon-Pierre avait de la compagnie pour chaque section de son aventure. Lui trainait sa veste d’hydratation et ses bâtons de marche, et ses accompagnateurs avaient de la nourriture, de l’eau supplémentaire et des bars énergétiques. Peu après le départ, il s’attaque au Mont des Morios. Accompagné de Max, un ami d’enfance, cette étape se passe très bien. Arrive ensuite la plus grosse montée du parcours, la Noyée, qu’il parcourt avec Josianne et Oli. Déjà le mur auquel font face de nombreux coureurs l’y attendait. Après un changement de vêtement et un petit tour dans le lac tout près, il reprend la route. Il parcourt ensuite les Hautes Gorges, empruntant la Coulée Chouinard avec Phil jusqu’au refuge Coyote, engouffrant les kilomètres et faisant des rencontres pour le moins surprenantes.

Il a pu apercevoir au loin des oursons noirs.

Simon-Pierre m’explique que Phil et lui ont augmenté le rythme pour être sûrs de ne

pas croiser maman ours. Arrivé au chalet, la fatigue se fait ressentir, mais comme un nouvel accompagnateur boosté à l’adrénaline l’attend à chaque étape, notre coureur barbu retrouve son élan à tout coup. Il doit maintenant se rendre à l’Épervier. Mais le soleil commence à se coucher, et au tour de Sam et Jérôme d’encourager Simon-Pierre. Pour éviter de se blesser, il se concentre sur l’endroit où il met les pieds. Lorsqu’il arrive à la dernière étape, il fait totalement noir. Pour franchir les derniers kilomètres, rien de mieux que de courir avec celui qui nous a accompagné pour les premiers! Max reprend donc du service, et le long parcours de Simon-Pierre se termine à un rythme plutôt rapide malgré plus de 90 km dans le corps. Il arrive au Mont Grand-Fonds à 1 h 30 du matin, réalisant un nouveau record de 21 h 17 (du moins, de ce qui est connu car il y a très peu de documentation) pour la grande traversée de Charlevoix de 105 km.

Malgré la distance, il n’a jamais songé à l’abandon. Le conseil de Simon-Pierre : Si vous voulez faire de longues distances, apportez des bâtons de marche. Ça va vous économiser de l’énergie.

iRun parce que chaque course est une chance d’apprendre quelque chose de nouveau. — Allen Groome, Toronto, ON

Pour suivre ses aventures sur Facebook, recherchez RoCH Le Romantique.

Dimanche 14 Août Le Defi Douglas - 2016, Montreal, Quebec Mercredi 17 Août Le 5km Endurance, Dollard-des-Ormeaux, Quebec Dimanche 21 Août Demi-Marathon Bonneville De Lachine, Montreal, Quebec Vendredi 26 Août Marathon SSQ LevisQuebec, Quebec, Quebec Dimanche 4 Septembre Courses Thématiques 30 KM Sur les Rives de Boucherville, Bucherville, Quebec Vendredi 16 Septembre Pur Protein Night Race 2016 - Montréal, Montreal, Quebec Vendredi 16 Septembre Course Saint-Colomban St. Colomban, Quebec Dimanche 18 Septembre Marcher et courir pour le coeur, Montreal, Quebec Samedi 24 Septembre Wakefield rivière Moonlight Run, Wakefield, Québec Dimanche 2 Octobre Marathon de Rimouski, Rimouski, Quebec Dimanche 2 Octobre Relais 2 Heures, SaintHyancinthe, Quebec Dimanche 9 Octobre Marathon des Couleurs Promutuel, Bécancour, Quebec Dimanche 16 Octobre Cedars Run for Ovarian Cancer, Montreal, Quebec Dimanche 6 Novembre Cours Doka Race, Oka, Québec

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FROM REGINA TO REYKJAVIK, WE’VE GOT PLACES TO RUN. FIND YOUR NEXT ADVENTURE AT

teamdiabetes.ca

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iRun because lorem ipsum something goes here tktk. — Name Name, Province

RUNNING IS MY TEACHER RAY ZAHAB, COLUMNIST

FUELING WITH NATURAL ENERGY

Coast-to-coast Canadian nutrition companies are carving a new course in running nutrition. Ray Zahab set out to meet and chat with three of the top brands who are generating a buzz at races and expos nationwide. “When I started looking into how many Canadian running nutrition companies were available, I was amazed,” Zahab says. “What’s even more interesting is that these Canadian brands are fuelling your run with all-natural ingredients, plus a whole lot of Canadian ingenuity.” Herewith, Ray’s picks for good food.

1. XACTNUTRITION OWNERS: LAWRENCE COLSELL AND MARIANNE REGNAULT

iRUN: What prompted to you start Xactnutrition?

LAWRENCE COLSELL: While there are many effective products delivering macronutrients, and micronutrients, we felt there was significant room for improvement in terms of taste, texture and mouth feel. We have also learned about some of the challenges of running longer events faced in terms of stomach issues.

iRUN: Tell us about Xactnutrition energy and protein bars.

LC: FRUIT2 is a sport nutrition bar that is built on a 400-year-old recipe that originally served as a way to preserve seasonal fruit.

These fruit bars provide 100 calories and 25 grams of carbs with all-natural fruit pulp as the main ingredient, plus the bars stand up in extreme weather conditions.

iRUN: How does the company offer an uniquely Canadian flavour?

LC: We used maple syrup and combined it with apples to make a FRUIT2 Maple Apple bar as our latest product. It’s a Canadian twist on a traditional recipe that’s now used by athletes all over Canada and beyond to fuel their goals.

2. ENDURANCE TAP GEL OWNERS: PATRICK STARK, PICTURED, AND MATTHEW SMITH

iRUN: Why were you inspired to create Endurance Tap Gel? PATRICK STARK: We are both recreational endurance athletes who became frustrated with the existing products on the market because they are essentially junk food. Why put effort into eating healthy food and then eat junk food when you train and race? We knew there had to be a healthier and simpler alternative.

iRUN: What makes Endurance Tap stand apart from other energy gels?

PS: Endurance Tap is an easy to digest, high performance gel made with three all-natural ingredients.

Canadian maple provides 100 calories per pouch, sea salt restores sodium and ginger is added as a digestive aid.

iRUN: Best part of the job?

PS: Bringing a healthy fuel to the athletic community and helping athletes train and race without stomach issues. It’s great to be able to contribute to the success of all sorts of athletic endeavours in this way.

3. STRONGBARS NUTRITION OWNER: PHIL ARMSTRONG

iRUN: How did StrongBars begin?

PHIL ARMSTRONG: The idea for StrongBars Nutrition began shortly after I got sober in 2007. In recovery, I started running and as my lifestyle changed, my nutritional requirements changed as well. As a result, my interest in nutrition really took off and that’s when I discovered how much is added to prepared foods and snacks particularly snack bars. I started making bars with ingredients that promote health and well-being such as flax seeds, quinoa and amaranth as well as different natural oils and sharing them with friends.

iRUN: What makes StrongBars stand apart from other energy bars?

PA: StrongBars are made weekly from scratch. When people order bars online, they know the bars were freshly prepared the week they arrive at their door. Most bars taste like they came from a factory where our bars have a fresh taste that I think people appreciate the care that goes into making them.

iRUN: Tell us about the benefits of using natural ingredients.

PA: Our signature protein bar Pure Strength is a clean nutritional supplement that uses only highquality protein and simple organic ingredients without preservatives, flavours or colours. Even though the bars can be stored in the freezer for longer than six months, I believe the quality is higher when they are made fresh each week.

Ray Zahab, founder of Impossible2Possible, is the author of Running For My Life and the iRun runner in chief.

iRun to be the best version of myself. It’s the one place where I can truly get away from reality and stay lost in my thoughts. — Maureen Hutchison, Bradford, ON

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runners

COMMUNITY MATTERS AS PART OF OUR ONGOING COMMITMENT TO CAPTURING THE STORIES OF IRUN NATION, HERE ARE SOME OF THE RUNNERS INSPIRING US THIS MONTH. TO SHARE YOUR STORY OR NOMINATE A FRIEND OR RIVAL, EMAIL BEN KAPLAN AT BEN@iRUN.CA OR ELSE USE THE HASHTAG #100RUNNERS ON TWITTER OR INSTAGRAM OR POST ON OUR FACEBOOK PAGE, FACEBOOK.COM/iRUNMAGAZINE. CHIEF RYAN DAY 31, Cache Creek, B.C. » At the 2016 BMO Vancouver Marathon, Ryan Day was the top Canadian male finished. It wasn’t his fastest race, but winning races isn’t why he runs. As the Chief for the Stuctwewsemc Bonaparte Indian Band, Day sees his race day competition as an opportunity to model a healthy lifestyle for youth. “Now I run for health reasons,” says Day, “mainly it’s to be a good role model, and if you’re already a person to live up to, you need to also model a healthy lifestyle.”

A hockey and soccer player as a child, it wasn’t until high school that Day became involved in cross-country running. According to Day the sport appealed to him because, “you get what you put in, it’s completely controlled by how hard you work,” he says. In fact, Day cites his work ethic and dedication to running, along with his incredible physiology (an ability to log upwards of 200 kilometres per week, while remaining injury free) granted him the ability to compete at a high level. “I was never really talented and there were guys with much more natural ability than me,” he says, “but I was unbreakable, I could train more and harder than anyone else, that’s how I got to be good.”

In 2007, Day participated in the Brooks Canada Marathon Project, a running program focused on the development of mid-distance and distance runners in Canada. At the time Day says running was his job, one that helped make him more efficient in his training. For races, including the Vancouver Marathon, Day knows how to maximize his training without compromising on the experience. “I run in some beautiful places, and unless I’m training for a race, almost all my running is on trails,” he says. While exploring the natural beauty of British Columbia’s interior, Day’s training includes regular hill repeats, which he knows make him stronger, faster and at least one run that’s longer than the race he’s running — for Vancouver he ran 48km at a four minute/km pace.

CHRIS KOCH 37, Anton, Alberta » Born missing both arms and both legs, Chris decided against treating his disability as a tragedy. His family took it in stride, making the most of the situation. “I still had a good head on my shoulders,” he said, “and with that, anything is possible.”

Chris created and fostered, “If I Can,” a global movement that inspires individuals from all walks of life to recognize their strengths within themselves, realize that their capabilities have no bounds and tackle life’s experiences with passion. Chris’ message has resonated with thousands, encouraging everyone to “make the most of their situation because, truthfully, if you want to lead an incredible life, it boils down to how to perceive and spin events and experiences.” Chris is a living example of this philosophy, proving that the cards you’re dealt ought to fuel your story, rather than drain your spirits.

Chris has raised funds and awareness for many causes, including raising clean water for Zambia and local Calgary charities. “I like to pair up my personal goals with a fundraiser to raise awareness,” he says. “It makes the challenges bigger than myself.”

Not only is Chris’s drive infectious, it has inspired countless to instill the “If I Can” mindset and take life by storm.

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iRun for the beautiful scenery over the heaths. — Gemma Read, Surrey B.C.

DAVID NIEMI 53, northern Manitoba » As a child we used to run through the bush, over rocks, up the sides of mountains and through anything and everything. I’ve been an avid runner since the mid 90’s.

I’ve run lots of 5K, 10K, couple halfs, a 50K and the inaugural Canadian Death Race (CDR). When I ran the CDR the high mountain scrub forest was exactly like where I grew up in northern Manitoba and I was bounding from boulder to boulder, passing people in the middle of the muskeg (learned how to run through it as a child) and having a great time. iRun as I feel like a young, care-free kid again.

CHRIS ROBINSON ON ERIN SMYTH 47, Toronto » My partner, Erin Smyth, inspires. She’s been running consistently for 20 years and only once, due to plantar fasciitus, has she not stuck faithfully to whatever training schedule she was on at the time. Through so many of those years she never let up her suggestions that I take up running again (which I had loved and competed in as a kid). It took a long long time, but her encouragement led me to one day drop the (very) sporadic running schedule I was on and get serious, which was life altering. She’s in her mid 40s, but has the health of someone 20 years younger. Erin ran all the way through her pregnancy with our daughter, and was back at it very shortly after Cassidy was born. I have no doubt that had no small effect on our now 10 year old being a running obsessive, who finished in the top 10 of the Toronto wide Cross Country championships.

Our mutual family love of running is a special bond that I expect we will have as long as we all are together. In our Leslieville neighbourhood, Erin runs with a group of friends, the Lower East Siders, led by Seanna Robinson.

Erin isn’t the fastest, but I’d hazard to say she is one of the more inspirational and vital members. She has a dedication that I think all treasure.

COLLIN FITZGERALD 37, Kingston » I thought to contact you about my brother Master Corporal (retired) Collin Fitzgerald, Medal of Military Valour (MMV), who will be running in this year’s Canada Army Run. He is primarily running in memory of Major Michelle Knight Mendes who died in Afghanistan on April 23, 2009, but also for the many of his close brothers and sisters in arms who died in Afghanistan and others like Chris Klodt who came home paralyzed after being shot in the neck. Collin was the first to give aid to Chris.

TED MICHAELS 61, Hamilton » I started running back in 1980 and I haven’t looked back since. When I run, the creative juices begin to flow, which results in ideas being formulated in my mind. One of those ideas was combining physical and mental wellness into a weekly show on AM900 CHML, called Wellness Wednesdays, which has won two national awards. I may be 61, and I’m not as fast as I used to be, but I’m hoping running will be a part of my life for many more years.

NICK BRINDISI 53, Collingwood » Just ran 161 km with 19,000 vertical feet of climbing on rough single track, rivers, mud, washed out ATV tracks, etc. Took 27 hours 29 minutes, and I placed 31st out of 216 solo runners, second in my age group. Of the 216 runners only 61 were able to complete it as a solo. Most of the race is a 7-leg relay with teams, but there were 216 crazy people who took it all on. I took it all in.

BILL ROSS, 58; LAURA ROSS, 25, Toronto » Bill Ross and daughter, Laura, are taking the running scene by storm. Bill is a long-time runner, with over 20 marathons and four ultras under his belt. “My dad is very competitive, but only ever with himself. He is incredibly humble about his accomplishments, no matter how impressive they are,” Laura explains.

After turning 40, Bill began to take running more seriously, qualifying and racing at the Boston Marathon four times. Notably, Bill returned to Boston after a twoyear hiatus after the tragic 2013 bombings, he says, “I cannot describe my heartfelt emotions at the sight of a participant that had been maimed the previous year.”

Inspired by her father’s competitive athleticism, Laura ran her first full marathon at 18. Trained, coached and paced by her dad, Laura crossed the Toronto Scotiabank Marathon finish line strong. “I couldn’t have done it without him,” she says. “He was with me for the entire marathon and cheered me across the finish line.”

2016 marks Bill’s 20th anniversary of participating in the Banff Jasper Relay — a 258 km relay race that spans across the Rocky Mountains of Alberta, Canada.

Bringing together 15 friends from across North America, their team races to raise funds and awareness for the Brain Tumour Foundation of Canada. The charity is dear to their hearts. Bill says, “Two past members of our team passed away due to cancer and we dedicate each edition to their fond memory.”

Laura and Bill’s running story has come full circle, with Bill passing the torch along to his daughter as she takes on her first trail race at the Banff Jasper Relay.

Laura will be racing on a team of her own, interestingly, that includes many of the children of her father’s teammates.

“There will definitely be some fun, healthy competition,” says Laura, “but having him there for my first trail race, just as he was for my first marathon, makes this experience incredibly special.”

iRun and found a turtle in the woods andi ran an extra three miles to get my phone to take a picture of it. — Temi Baj, Montreal, Quebec, Vancouver, B.C.

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A HARD RAINE’S A-GONNA FALL The leader of Our Lady Peace on Bruce Lee, racing his wife Chantal Kreviazuk and performing at the Rock ’n’ Roll marathon and half marathon in Montreal.

By Ben Kaplan

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iRun and daydream about the weekend’s beautiful trails. — Olivia Sloane, England

iRUN: As a musician with nearly 25 years of performing experience, what do you think has been the fuel for your longevity?

RAINE MAIDA: Evolving, we’re all conscious of trying to always bring fresh thoughts, ideas and experiences in. We’ve never been the type of band to rehash old ideas. Another important component we’ve learned is never forcing something. We used to waste days forcing ideas that ultimately never felt completely authentic. Having the foresight to avoid those situations now is a massive creative relief.

ahead of his time. His philosophies have stuck with me as well. “Be like water,” such a profound idea. Life is not rigid, it’s fluid and being able to accept and be flexible rather than fight is essential to inner peace.

What songs of hers do you love to run to?

MAIDA: Well ... My running playlists are much more rhythm based. Kanye, Sage Francis, TV on The Radio. Still love my wife’s music, but time and place.

iRUN: We know your wife Chantal Kreviazuk is a big runner and have featured her before in iRun. Do you folks ever run together or is she mainly out there alone with your dog?

MAIDA: We do in spurts. Depends on schedules and lately it’s been Chantal taking our dog for a run more than me.

iRUN: Do you listen to music when you run and if so, what are five or so songs that make great running tunes?

MAIDA: “Wolf like Me,” TV on The Radio, “The Anthem,” Onra, “The Rat,” The Walkmen, “List of Demands,” Saul Williams, “Black Skinhead,” Kanye West.

iRUN: Take us up to date with everything you’ve got going on and congratulations on selling out Massey Hall.

MAIDA: We’ve been working on some great new material and the idea to tour with I Mother Earth came up during one of our recording sessions. These two ideas feed off each other and help drive the creative. Everyone, bands, managers, agents, fans are all super hyped for the fall. It’s a great feeling and motivator. We haven’t been this excited to hit the road in years!

iRUN:What do you get back from your own running?

MAIDA: Running for me is my biggest creative spark. Anytime I’m stuck in a lyric or idea a run is almost certain to unblock it. It’s uncanny. Must be something to do with the endorphin release and nature. That rush and the freedom you feel running cures any creative block

iRUN: How important is it to keep healthy in an environment not known for its clean living, and what do you do to remain at your best?

MAIDA: It’s at the top of the list. I don’t function well creatively and as a singer when I don’t keep my health in check.

Diet, exercise and mental well-being affect me more now than ever. I try to eat clean, get some cardio in most days and try for eight hours sleep. It’s simple but works. iRUN: You’ve said Bruce Lee was a hero. What is it that you admire about the action star with the incredible abs?

MAIDA: I admire him for taking the best of three separate disciplines and creating Jeet-Kune-Do. This creative intuitiveness has happened in music, tech and MMA recently. He was truly

iRUN: What else keeps you coming back to our sport?

MAIDA: All you need is a pair of runners and 45 minutes. I’ve gone for runs in most cities that I’ve toured. Great way to get the blood flowing and detox after long flights or bus rides. Bonus is it helps you explore and learn the cities you end up in. iRUN: You’re performing at the Rock ‘n’ Roll half marathon in Montreal and lots of people are excited. Do you approach a crowd of 25,000 runners differently than your typical stadium show? Are runners a breed apart?

MAIDA: Never played for a crowd of “runners” before. I think runners are generally passionate people so I would imagine that extends to music.

Something to be said for Montreal in general as incredible live music fans, as well, so of course we’re excited. iRUN: Chantal said she loves running to “Apology” by Our Lady Peace.

iRun for stress release and greater physical fitness. — Jane DeRocchis, Woodbridge, ON

iRUN: What about recommending one of your own songs?

MAIDA: “Innocent” will get you up a hill, so will “Heavyweight.” iRUN: Finally, give a last word to our readers, folks who admire you and have through the years, and folks that are also runners and will be excited to see you in our magazine: can you give them some motivation as they prepare for their races, be it a 5K, half marathon or marathon this fall?

MAIDA: Challenges in life are inevitable and most aren’t ones you take on willingly. Competing or running in 5Ks, half marathons or what have you are great litmus tests for your personal perseverance. It parallels creativity in the sense that it’s something you must nurture and build on, it doesn’t just magically happen. The training is the work, no different than the time spent mastering your instrument. Solitary pursuits. The race, like the concert, is the reward and you’ll know if you haven’t put in the work on the day. It’s a sobering realization if you neglected to put in the work.

Raine Maida is performing with Our Lady Peace at the Rock ‘n’ Roll Montreal on September 25. The band crosses Canada with I Mother Earth beginning October 15 in Abbotsford, BC.

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iRun because lorem ipsum something goes here tktk. — Name Name, Province

RACECALENDAR [ WEST ]

SUNDAY, AUGUST 28 VanRace 15-30K Vancouver, British Columbia vanrace.ca SATURDAY, SEPTEMBER 10 Mount Robson Marathon Valemount, British Columbia mountrobsonmarathon.ca SUNDAY, SEPTEMBER 11 2016 Rhythm of Life Burnaby, British Columbia healthyheartrun.ca FRIDAY, SEPTEMBER 23 Pure Protein Night Race Vancouver, British Columbia nightrace.ca/what-is-it--s13853 SUNDAY, SEPTEMBER 25 Blue Heron Half Marathon Creston, British Columbia blueheronhalfathon.ca SATURDAY, OCTOBER 8 BMO Okanagan Marathon Kelowna, British Columbia okanaganmarathon.ca SATURDAY, OCTOBER 15 Kokanee Run Kelowna, British Columbia missioncreekfriends.ca/education/kokanee-fun-run [ PRAIRIES ]

SATURDAY, AUGUST 20 Edmonton Marathon Edmonton, Alberta edmontonmarathon.ca SATURDAY, AUGUST 27 Snake Hill Slam Sundre, Alberta snakehillslam.com FRIDAY, SEPTEMBER 2 Wild Goose Chase 5K Edmonton, Alberta edmonton.triathlon.org/races/ wild_goose_chase/

SATURDAY, SEPTEMBER 3 Scots on the Run Calgary, Alberta calgaryhighlandgames.org/ scots-on-the-run/ SATURDAY, SEPTEMBER 10 Edmonton Gorilla Run Edmonton, Alberta edmontongorillarun.ca SUNDAY, SEPTEMBER 18 Powered by Breaking Fun Run-Walk Edmonton, Alberta ab.lung.ca/get-involved/ community-works-123/alberta2016-fun-runwalk-events/ calgary-fun-runwalk SUNDAY, SEPTEMBER 25 Saskatoon Heartbeat Run Saskatoon, Saskatchewan heartbeatrun.ca/events/ saskatoon SATURDAY, OCTOBER 1 Bills Trail Run Lacombe, Alberta billstrailrun.com SUNDAY, OCTOBER 2 The Operun Battleford, Saskatchewan theoperun.com

hurricana.info

ccrr.ca/fall_classic/

SATURDAY, SEPTEMBER 10 Pure Protein Night Race Toronto, Ontario nightrace.ca

SATURDAY, OCTOBER 8 The Dam Run Perth-Andover, New Brunswick runnb.ca/Calendar/view-event. php?id=840

SUNDAY, SEPTEMBER 18 Island Girl Half Marathon, Relay and 5K Toronto, Ontario islandgirlrunning.com SUNDAY, SEPTEMBER 25 Oakville Half Marathon Oakville, Ontario oakvillehalfmarathon.com SUNDAY, SEPTEMBER 25 Run for the Grapes Half Marathon St. Catherines, Ontario niagararunningseries.com/ races/grapes/ SUNDAY OCTOBER 20 Niagara Falls International Marathon Niagara Falls, Ontario niagarafallsmarathon.com SATURDAY, OCTOBER 22 Toronto Womens 8k-5k Toronto, Ontario towomensruns.com [ EAST ]

SUNDAY, OCTOBER 16 Run Without Borders Edmonton, Alberta facebook.com/rwb2014/ SATURDAY, OCTOBER 22 Spruce Meadows Oktoberfest Run Calgary, Alberta sprucemeadows.com/runseries/ [ ONTARIO & QUEBEC ]

SATURDAY, AUGUST 27 New Life Mission 5KM Moncton, New Brunswick facebook.com/ events/1721877231429162/ SUNDAY, AUGUST 28 The BS Run Fredericton, New Brunswick thebsrun.weebly.com

SATURDAY, AUGUST 27 Toronto Womens 10K-5K Toronto, Ontario towomensruns.com

SUNDAY, SEPTEMBER 11 Hampton 5-Miler Hampton, New Brunswick hamptonriverrunners.ca

FRIDAY, SEPTEMBER 9 The Ultra Harricana of Canada La Malbaie, Québec

SUNDAY, SEPTEMBER 25 Annual Liv9 Fall Classic Fredericton, New Brunswick

SUNDAY, OCTOBER 16 PEI Marathon Charlottetown, PEI peimarathon.ca SUNDAY, OCTOBER 23 IGT Legs for Literacy Moncton, New Brunswick legsforliteracy.com/en/home/ default.aspx [ U.S. ]

SATURDAY, AUGUST 20 Skyline Mountain Marathon Ogden, Utah skylinemarathon.com SUNDAY, AUGUST 21 Moose’s Tooth Marathon Anchorage, Alaska anchoragerunfest.org/pages/ races/marathon SUNDAY, AUGUST 27 Mesa Falls Marathon Ashton, Indiana mesafallsmarathon.com SATURDAY, SEPTEMBER 17 Air Force Marathon Dayton, Ohio usafmarathon.com SUNDAY, SEPTEMBER 18 Maui Marathon Maui, Hawaii mauimarathonhawaii.com SUNDAY, SEPTEMBER 25 Fall Classic Marathon & Relay Estes Park, Colorado lovelandmarathon.com/ SUNDAY, OCTOBER 9 Medtronic Twin Cities Marathon Minneapolis and St. Paul, MN tcmevents.org

SUNDAY, OCTOBER 9 Chicago Marathon Chicago, Illinois chicagomarathon.com SUNDAY, OCTOBER 16 Ashworth Awards Baystate Marathon Lowell, MA baystatemarathon.com [ INTERNATIONAL ]

SATURDAY, AUGUST 20 Reykjavik Marathon Reykjavik, Iceland marathon.is/reykjavik-marathon SUNDAY, AUGUST 28 Chevron Perth City to Surf Marathon Perth, Australia perthcitytosurf.com/ SATURDAY, SEPTEMBER 10 Jungfrau Marathon Schweiz, Switzerland jungfrau-marathon.ch TUESDAY, SEPTEMBER 13 Maraton du Medoc Medoc, France marathondumedoc.com SUNDAY, SEPTEMBER 25 Moscow Marathon Moscow, Russia moscowmarathon.org/en/ SATURDAY, OCTOBER 1 Galway Marathon Galway, Ireland rungalwaybay.com TUESDAY, OCTOBER 4 Belfius Brussels Marathon Brussels, Belgium sport.be/brusselsmarathon/2015/ SUNDAY, JANUARY 15, 2017 Marathon Bahamas Nassau, Bahamas reggaemarathon.com

iRun because it’s good for my body, good for my head and because sometimes it brings joy in ways that no other activity can. — Art McDonald, Bradford, ON

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WHY I RUN MARK SUTCLIFFE, COLUMNIST

SPONSORED BY

IN THEIR FOOTSTEPS The special relationship all runners share with our Canadian Olympians uning in to watch Canada’s Olympic marathon runners in Rio, we can have some idea of what it’s like to stand at the start of an important race.

But most of us will never know what it’s like to run as fast as them.

I tried to flirt with the gods on a recent training run, and I came crashing down to earth. My goal was to see how far I could run at elite marathon pace.

At the Berlin Marathon in 2014, Dennis Kimetto of Kenya finished in 2:02:57, or about 2:55 per kilometre. Eric Gillis qualified for Canada’s Olympic team with a time of 2:11:31, roughly 3:07 per kilometre.

It’s a stretch for me to break four minutes in a single kilometre, let alone run 42 straight in three minutes or less. Elite runners move at almost 13 miles an hour. That’s faster than some treadmills will go.

At major events like the New York City Marathon, you see runners who try to keep up with the elite athletes at the start of the race. They usually last a few dozen strides and then drop off. I’ve always wondered what kind of shape they’re in for the rest of their races.

I thought I could go a couple of hundred metres at elite pace but even that was impossible. I warmed

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WE WERE THERE: Lanni Marchant and Krista DuChene at the 2013 Scotiabank Toronto Waterfront Marathon, where 25,000 runners shared the course with our Olympians as they both broke the Canadian record that day.

up for a couple of miles, then reset my watch and took off as fast as I could down a stretch of empty road. When I couldn’t keep up the pace any longer, I stopped and looked at my results. I had run about 300 metres in 3:35 per kilometre.

I was still moving at 40 seconds per kilometre slower than the world record pace. And I’d barely run two blocks. I tried again, hurtling as fast as I could down the road, my arms pumping fast, my breathing rapid. I stopped and checked my watch. I had run just over 200 metres at 3:23 per kilometre, still almost 30 seconds off the pace at which a very small number of humans could run for two hours.

One more try: I rested for a minute, then launched into the fastest sprint I could imagine. I figured if I didn’t run as far, I could go a little faster. I honestly moved as fast as my legs could carry me.

After about 120 metres, I stopped, unable to go any further. My pace was 3:09.

At that pace, someone (not me) could run a marathon in two hours and 12 minutes, an elite performance but still nine minutes off

the world record.

And I wasn’t running a marathon. At the speed I failed to hit, elite athletes are relaxed and settled in for the long haul, whereas I was sprinting, feeling my lungs burn, hanging on for dear life. Travelling a hundred metres at elite marathon pace is like going on a tour of the White House and thinking you understand what it’s like to be president.

It’s like watching 30 seconds of a movie and discussing

its merits with a critic who watched the entire film.

Even though we can’t keep pace with elite athletes, any ordinary mortal who has trained for and completed a race can relate to the rest of the experience: the training, the sacrifice, the doubt, the hope, the butterflies. One of the great things about marathon running is that, except at the Olympics, we travel the same course as the world’s best on the same day. It’s good for us and for them. Reid Coolsaet recently spoke about how much he enjoys seeing the multitudes of runners pursuing their goals at the same time he chases his.

All Canadians will be excited to see Lanni Marchant, Krista DuChene, Eric Gillis and Reid Coolsaet in Rio. But the runners among us will feel a special connection. We’ll be reliving our special races at the same time as we’re hoping they do the best they can in theirs.

Even if we don’t share their speed, we share the journey.

Mark Sutcliffe is the founder of iRun and the author of Why I Run: The Remarkable Journey of the Ordinary Runner.

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 to feel alive and because my body and mind work together when I do it. — Ramsey Sayah, Ottawa, ON

PHOTO COURTESY OF CANADA RUNNING SERIES

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Let’s Go Toronto!

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Connect with the running community: @RunCRS #STWM

October 16, 2016

2016 National Marathon Championships