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Be Yoiuest Self in 2
Happ
The
Best
of 2013
Lanni Marchant
Canadas New
MARATHON
QUEEN p.22
Golden
Shoe
Awards
WEIGHTLIFTING
Vancouvers
Grouse Grind
Olympian
Melissa Bishop
The Ultimate
Hill Workout
Run Stronger
runningmagazine.ca
S TAY V I S I B L E A N D D R Y O N T H E
R U N W I T H T H E N I K E F L A S H PA C K .
TWITTER/NIKERUNNINGCAN
Contents
departments January & February 2014
Guest editorial
Contributors
Letters
Running news
29 Whats new
30 Book Reviews
77 Marketplace
70
32 peters principles
By Peter Hadzipetros
34 Training Tips
recovery: more isnt
always Better
35 First Steps
By Deborah Wiles
54 training zone
Cross-country Skiing
10 Great Strides
By Jill Tham
12 Crazy Legs
17 Shoe-in
asics Gel-Nimbus 15
lite-show
14 Runners Kitchen
Four Eating Fixes
for Healthy Running
By Bobbi Barbarich
58 Nutrition
Time to Upgrade
Your Antioxidants
marathon detour
By Joshua Craig
By Matthew Kadey
62 lab rat
Stiffen Your Core,
Boost Your Running Economy
By Sean Delanghe
63 injury Prevention
and Performance
35
By Christopher Kelsall
20 on the Run in
toronto
By dan Way
28 The Science
of Running
16 Club Scene
Prairie inn Harriers
By Christopher Kelsall
17 Honour Roll
international race
inspires london teen
By Andrea Seccafien
Canadian Running
Kip Kangogo
76 Running Celebrity
18 elite Q+a
By Joanne Elves
By Graydon Snider
74 exotic destination
Phoenix, ariz.
54 Body Work
Record-breaking
Performances
Williamstown, ont.
By Roger Robinson
resolving to Be fit at 50
MARCHANT AND
DUCHENES BIG
DAY OUT
72 destination Race
The Great Raisin
River Footrace
By Alex Hutchinson
22
70 Canadian Trails
a reluctant resolution
Listening to thirst;
Interval length;
A.M. vs. P.M.;
Walk or jog the rest?
By Alex Hutchinson
59
76
ON THE COVER
melissa Bishop is an 800m specialist who represented
Canada at the London Olympics. She lives and trains in
Windsor Ont. She is one of just four Canadian women
in history to have run 800m in less than two minutes.
Photo: Joel Esposito
hair/Make-up: Samantha Pickles using
MAC Cosmetics/judyinc.com
Images, clockwise from left: Todd Fraser/CANADA RUNNING SERIES, Rich Wheater, Adrian Forrow, Alex Fradkin, James Ramsay (Food Stylist: Susan Benson Cohen)
6
8
9
22
I C E L A N D
# W I N T E R R U N
D O N t H I B E R N A t E. R U N.
NEvER stOp ExplORINg
S e e t h e n e w I S o t h e r m C o l l e C t I o n at t h e n o r t h f a C e . C o m / w I n t e r r u n
Photo: tim Kemple
Features
By amy Stupavsky
GO
EN
LD
20
By Lindsey Craig
42
Tens of thousands of
Canadians are affected
by diabetes. New technologies and strategies
are allowing runners to
combat their disease
and reach new heights.
Measuring
Progress
Gear
64
WINTER
APPAREL
GUIDE
Our most comprehensive guide
ever for gearing up for the
Canadian winter
Canadian Running
46
13
Breaking
Through
SHO
36
EyeSight is a driver-assist system, which may not operate optimally under all driving conditions and may not react in every situation. The system is not designed as a substitute for due care and attention to the road, and the driver is always responsible for safe and attentive driving. System
effectiveness depends on many factors such as vehicle maintenance, and weather and road conditions. Finally, even with the advanced technology activated, a driver with good vision and who is paying attention will always be the best safety system. See Owners Manual for complete details
on system operation and limitations. EyeSight is available on the 2014 Outback 2.5i Limited Package (ED2 LE) or 3.6R Limited Package (ED2 LE6). Ratings of Good are the highest rating awarded for performance in ve safety tests (moderate overlap front, small overlap front, side, rollover
and rear) conducted by the Insurance Institute for Highway Safety (IIHS) (www.iihs.org). To earn a 2013 TOP SAFETY PICK+, a vehicle must receive a Good rating in at least four of the ve tests and a Good or Acceptable rating in the fth test. Fuel consumption gure rating posted by
Natural Resources Canada of 6.5 L/100 km (highway) for a 2014 Subaru Outback equipped with continuously variable automatic transmission. Fuel consumption gure should only be used for vehicle comparison purposes. Actual fuel consumption will vary based on driving conditions, driver
habits and vehicle load. *MSRP of $28,495 on 2014 Outback 2.5i Convenience Package (ED1 CP). MSRP excludes Freight & PDI of $1,650. Taxes, license, registration and insurance are extra. $0 security deposit. Dealers may sell for less or may have to order or trade. Vehicle shown solely for
purposes of illustration, and may not be equipped exactly as shown.
Guest Editorial
The fastest female marathoner in Canadian history responds to a recent letter from one
of our readers questioning why our best runners constantly go after national records
For many runners, elite or recreational, lining up for a race usually brings with it the
hope to run a new personal best, or even our best time on a particular course. Many of
the Canadian records are within reach for the current crop of elite marathon distance
runners. So when we line up at the start after months of training, we set our sights on
chasing the national record.
Going after a 28- or 39-year-old record is not something that we decide to do on a
whim. During our training, we learn to read our bodies and know, usually within a
minute or two, what kind of time we will be able to run. As marathon runners we get
very few opportunities each year to line up in Olympic qualifying or record-breaking
shape. Unlike racing shorter distances, or playing a sport where you have multiple
games each month, elite marathon racing requires long training phases that limit our
racing capabilities to once or twice a year. Oftentimes, we put in months of training for
it all to come down to one race.
It just so happens that the
Olympic standards are within
a minute or so of the current
records. Since we have limited
opportunities to run in marathons that have the calibre of
field, pacers and support necessary to run such times, we have
to try to take advantage of
the opportunities when they
are presented.
It is important to note that,
Lanni Marchants
for
a lot of us, this is how we
sisters Randi (left) and
are making our living. Unlike
Shannon cheer for her
at the 2013 Scotiabank
hockey, where players schedToronto Waterfront
ules are set and they are paid
Marathon
regardless of whether they
chase a record or not, we have
to choose our races based on paydays and potential record eligible courses, or turning
down both to represent Canada at an international event. Running the Boston Marathon,
for example, could be a potential payday and great experience; however, it is not eligible
for a record. Rotterdam is a very fast course, but does not offer nearly the same financial
incentives. Both of these races are usually within a few days of each other, so lining up
for both is not really an option.
As you can see, a lot of factors go into deciding if we are going to chase a record. For
each of those times we have stood on the start line, saying we are going for a record, we
have also withdrawn or restated our goals once we have completed most of our training.
At the end of the day however, do you really want your nations best going for the safe
goals or pushing to become the best they can be?
Lanni Marchant
@ LJM5252
editors note: Thanks Lanni and congratulations on your Canadian record. We have more Scotiabank
Toronto Waterfront Marathon coverage on p.22. This is also our Resolution Issue. We look back at the year
in Canadian running and hand out our sixth annual Golden Shoe Awards (p.46). Weve also caught up with
runners across the country and asked them about how theyve achieved big breakthroughs (p.36), and
feature Canadians with diabetes who have changed their lives through running (p.42).
Michael Doyle, Editor-in-Chief
@mdfdoyle
Canadian Running
Contributors
Lindsey Craig
Now on runningmagazine.ca
Graydon Snider
Amy Stupavsky
Breaking through, p.36
for the
experience.
for the victories
for the families
for the welcome
for 40 years as
Canadas marathon
runottawa.com
May
24 - 25
2014
MArAThOn
1/2 Marathon
10K // 5K // 2K
Kids Marathon
OTTAWA
C A N A D A
Letters
Meet Margery
Cover Goddesses
Great Strides
mike strange
10
Canadian Running
By Jill Tham
Activity Benet
Gives feedback about your daily,
weekly and monthly activity.
Smart Calories
Lets you know exactly how
many calories youve burned.
La Foulee Sportive
Mach 1 Sports
North Shore Athletics
Peach City Athletics
Peaks-Performance Training
Reh-Fit Center
Rockland Sports
Rocky Mountain Fitness
Running Room
Sport Chek
Sporting Life
Sports Experts
Swiss Watch Clinic
Tdg Sports International
Tech Shop Alberta
The Treadmill Factory
United Cycle
Vtrek Sports
Watch It
Westworld Computers
Crazy Legs
Driving to
the Finish
Teed off with the
sluggish pace of golf?
Theres no puttering around for
speedgolfers, who can hammer out
18 holes in under an hour
By Michal Kapral
12
Canadian Running
Caddy Smackdown
Runners Kitchen
By Bobbi Barbarich
14
Canadian Running
ReCipe
Quinoa Tabbouleh
By Mary Luz Mejia
Ingredients
2 cups water
1 cup quinoa
cup fresh lemon juice
cup extra virgin, cold pressed
olive oil
1 small clove of garlic, minced
1 tsp grated lemon zest
2 medium ripe tomatoes
1 medium, deseeded cucumber
or 2 Persian cucumbers, chopped
2 tbsp fresh mint
1 cup fresh parsley, coarsely chopped
cup fresh chives, chopped
cup green onion, thinly sliced
(not white part)
to taste sea salt and black pepper
Serves 4 as a main
(6 as a side)
Directions
NutritioN
iNformatioN
(per serving)
Calories . . . . . . .352
Fat . . . . . . . . . . .21.6 g
Saturated. . . .3.2 g
Trans . . . . . . . .0 g
Carbohydrates .33.4 g
Fibre . . . . . . . .5.6 g
Sugar . . . . . . .4.3 g
Cholesterol . . . .0 mg
Sodium . . . . . . .94 mg
Protein . . . . . . .8.2 g
runningmagazine.ca
15
Club Scene
Prairie Inn
Harriers
16
Canadian Running
Club Stats
Honour Roll
Shoe In
asics Gel-nimbus 15 Lite-Show
International
Race Inspires
London Teen
Charlotte prouse
age:
Hometown:
School:
pBs:
By andrea Seccaen
16
London, Ont.
London Central
1,500m 4:29.27
3,000m 9:49.69
Charlotte Prouse doesnt take losing lightly. Fresh off a personal best and 13th place
finish at the iaaf World Youth Track and Field Championships in Ukraine, Prouse
came away from that competition with a desire to be as good as those up front. Seeing
girls of that calibre at my age was both humbling and inspiring because it means that I
can be that good too, says Prouse. I just have more work to do to get there.
Prouse will train harder to bridge the gap between her and her international competition this cross-country season. This year, my coach and I are focusing on doing
fewer intervals in practice at a faster pace rather than doing more, slower, Prouse
says. I dont usually count miles or try to run high mileage yet, but prefer to listen to
my body from day to day.
Before taking on the world again, Prouse will defend her Ontario high school
cross-country title this season with hopes of leading her London Central high school
team to a podium finish. Defending a title can be a difficult feat, but Prouse doesnt
let the pressure get to her, Im very competitive and I want to be the best on that day,
she says. Im racing against older girls in Grade 12 this year, so that takes the pressure
off a bit.
After her breakthrough summer, Prouse hopes to be a staple on national teams
in the future and is chasing a spot on the Canadian team for the North American,
Central American and Caribbean cross-country championships. To get there, shell
need a high finish at the Canadian Junior National Cross-Country Championships in
Vancouver in late November.
This summer, she wants to take a crack at the Canadian Junior outdoor 3,000m
record of 9:36.77, currently held by Genevieve Lalonde. She also hopes to earn a bid
to the Youth Olympic Games in China and the iaaf World Junior Track and Field
Championships in Oregon. Prouse isnt afraid to push herself to achieve these lofty
goals. I love that in this sport you get what you put into it and achieving your goals
is all on you, she says.
With her current accolades and those Prouse is chasing in the coming years, shes
setting up to be a top recruit in 2015. Prouse has her sights set on competing in the
ncaa. I have dreams of running for an American school and facing the best competition there is at the collegiate level, says Prouse. But she is keeping her options open.
I also know that the cis is getting stronger every year and I might end up at a school in
Canada if that fits with me and my training at the time.
17
Elite Q+A
Kip Kangogo
Mr. Consistency Has a Big year
Canadian Running: Youve had many big changes in your life recently.
Tell us a little bit about them.
Kip Kangogo: The changes in my life have been amazing.
Getting married to my wonderful wife Florida, who I met in
Nakuru town in the Rift Valley in Kenya, was the most beautiful
thing that could happen in my life. The addition of our daughter
Emma is the joy of our lives. Im thrilled to be a father and I enjoy
my obligation as a parent.
CR: This year you almost caught Reid Coolsaet at the line for a third Canadian
10K title, but had to settle for second place. How do you feel about that race
and what are your goals going forward?
KK: I ran a smart race there, patiently sitting in fourth for 6k
18
Canadian Running
I ended up winning all the races that I entered. At the end of the
season I won nationals and became the first athlete in school
history to be a national champion.
The following year I ran the 1,500m at Vancouvers Harry
Jerome meet in 3:42. Ten American universities offered me
full scholarships. I went to Brigham Young University in Utah
before transferring to Texas Christian University in 2004.
In 2007 I came back as the Kodiaks assistant coach. We won
nationals in 08 and 09. After 2009 I decided to move on
and train under Patrick Cunniff, my former coach at tcu. He
helped me become the Canadian 5,000m and 10,000m champion and Canadian road 10k champion in 2010 and again the
10,000m champ in 2011.
CONFIDENCE AT
CONTACT.
On the Run in
By dan Way
ShORT
8K
20
Canadian Running
MeDiuM
16K
3
High Park, Loop
LOnG
2036K
Martin Goodman/
Waterfront Trail,
Point-to-point
Spanning the length of the Lakeshore
from Scarborough to Etobicoke, this
multi-use shared pathway is the perfect
place to run uninterrupted by traffic on
a relatively flat and paved trail. It can be
easily accessed from the north almost
anywhere and used to do long runs or long
intervals. Its also a great connecting route
to the Humber Valley Trail system in the
west and the Don Valley trails in the east
allowing for runs of almost any distance.
Its downtown section that runs parallel
to Queens Quay is also a great spot to stop
and hydrate and fuel at any number of
popular bars and restaurants.
gmap-pedometer.com/?r=6118786
Toronto
Left
There are multiple running room locations including downtown (53 Yonge St.), Liberty Village (61 Hanna Ave., Unit 1),
Queens Park (38 Grenville St.), Bloor West/High Park (Unit
3, 2100 Bloor St. West), Rosedale (1087 Yonge St.) and the
Beaches (1977 Queen St. East). the runners shop (180 Bloor St.
West) is one of Torontos few specialty running stores and is
also Canadas oldest (since 1975). In addition to selling quality
Races
The scotiabank toronto Waterfront marathon (STWM) is the
largest and most prestigious of all of Torontos many races and
events. Taking place in late October, STWM boasts a fast and flat
course that has produced many personal bests by the thousands
who run it every year, as well as several world and Canadian record
times. Also from the Canada Running Series are Harrys spring
run-off (5 and 8K), the Yonge street 10K in April and the oasis zoo
run, which also acts as the Canadian 10K Championships. There
are a number of other big-city races, including the sporting life
10K in May, which is one of Canadas biggest races; the Pride and
remembrance run (5K) in June, which celebrates the citys diversity during Pride weekend; and B&o Yorkville 5K in September; and
various runs organized by the Womens run series. More recently,
mountain equipment co-op offers an inexpensive and no-frills
race series that is both chip-timed and well organized.
runningmagazine.ca
21
Running News
22
Canadian Running
Oct. 2013
Jan. 1985
May 1984
Nov. 1980
Sep. 1980
Aug. 1980
May 1980
Sep. 1979
May 1979
May 1978
Oct. 1975
May 1974
May 1967
Whitlocks Marathon
70 to 74: 2:54:48
75 to 79: 3:04:54
80 to 84: 3:15:54
Local favourite Ed Whitlock also
didnt disappoint, breaking the ageclass world record for 82-year-olds by
nearly seven minutes, running 3:41:58.
The Milton, Ont., resident rose
to prominence when he became the
oldest person to ever run a sub-3:00
marathon in 2000, running 2:52:74.
He has become a recognizable and
popular character at each years
Waterfront Marathon, breaking
numerous records in the past decade.
uegger competed in the 1984 Los Angeles Olympic marathon, the first year women ran
the event. She finished eighth. The next year she set the Canadian record at 2:28:36
while winning the Houston Marathon. Two weeks after she was in a serious car accident
and never returned to the level of fitness she had before the crash.
Until Sunday, she had been outspoken about wanting to see her own record taken down.
Shes happy it finally was.
I never wanted it to be a stand-alone record, said Ruegger. My goal was to inspire
others and see them break those barriers down in their own lives. Im grateful for it, Im
grateful for the people that helped and allowed me to run that.
Ruegger isnt surprised Marchant and DuChene broke the record together: No, I think
thats why they both broke it. Both of them admitted having each other there was what
helped them break the record.
Even with the record sliced down, the Olympian is quick to talk about how she thinks
Canadian records can be brought down further.
I never looked at what other people around the world were doing as impossible, said
Ruegger. I wondered if I could do that and I worked really hard because I didnt see why
we as Canadians couldnt do that. I never doubted we could run with the best in the world.
With the record broken shes confident athletes in Canada can continue to improve,
especially in womens distance running. She believes that performances like Marchants
and DuChenes can dare other athletes to believe they can be the best in the world, and to
help inspire a generation of younger runners.
When we see a fellow countryman or countrywoman do something we think Oh, I can
do that too. I absolutely believe that, even more so now, said Ruegger. You look at people
whove done it and the records that havent been broken for so long and you think maybe
that was just a one time thing; maybe there was just something about that athlete that
really made it unusual. But now that two have done it, I think people will realize that it is
possible. Why shouldnt we be able to run 2:25?
Left
eric Gillis
comes into
the nish
of the 2013
Scotiabank
Toronto
Waterfront
Marathon
Left
Deressa
Chimsa and
Solomon
Kiptoo
go headto-head
23
Running News
24
Canadian Running
2:34:48
2:20:43
2:19:46
2:06:05
2:04:55
2:04:26
2:03:59
2:03:38
2:03:23
BRA
KEN
ETH
ETH
KEN
KEN
Photos: www.photorun.NET
25
Bank of America
Chicago Marathon
above
Genevieve
The University of Guelph Gryphons have extended their cross- Lalonde
country win streak over the Canadian Interuniversity Sport to eight (centre) of
championship titles in a row for the men and nine for the women. The the Guelph
Gryphons
Nov. 9 races were held at Thames Valley Golf Course in London, Ont., the
runs in the
same course which hosted the event last year.
womens 6K
The Guelph mens team packed all five scorers in the top ten, with Aaron at the 2013
Hendrikx taking the overall title in 30:49 over the 10k race. They scored 22 CiS Crosspoints on the way to their title, besting second-place Windsor by 65 points, Country
Championwho scored 87. Laval rounded out the team medals with 91, making the
ships in
battle for second closer competition on the mens side.
London,
You talk about the ideal that everybody could do, how it will fall out, and Ont.
then you realize everyone else is going to show up to try to disrupt that and
they did a pretty good job of it, said Guelph coach Dave Scott-Thomas about
his teams. Weve been very fortunate to have all this sweet talent come
together as a team.
Scott-Thomas turned the Gryphon cross-country team around after
taking over in 1997, bringing countless national team athletes through the
program. The men won their first title since 1969 after two years of ScottThomas at the helm, and the women won their first title ever in 2005. In
total, the two teams have won 21 national titles under the coach.
They dont seem to be losing steam either. With unmatched recruiting,
the mens and womens teams constantly have an abundance of athletes
waiting for their turn to race at championships. This year, the mens 22-point
score would still have disposed of a cis all-star squad made of the other
top-ten finishers.
Julie-Anne Staehli, a Queens second-year athlete won the womens title
in 20:51 over the new 6k distance. Womens cis cross-country has historically been only 5k. She also led her team, along with individual bronze
medallist Victoria Coates, to a third-place team finish. Carise Thompson of
Guelph finished second to complete the podium.
The team bronze is definitely great for us. We didnt expect that and the
individual win was just a bonus on top of that, said Staehli.
The Western Mustangs women finished second, scoring 89. The finish is
a great sendoff for legendary coach Bob Vigars, who is retiring after 42 years
leading the Mustang cross-country program.SL
26
Canadian Running
Running News
2:20. Her 1:11:15/1:08:42 first- and second-half splits
reveal just how dominant she was in Chicago. Her last
12k pace was on par to Paula Radcliffes 2:15:25 world
record pace, and also was faster than many of the top
10 mens splits at the end of the race.
The top Canadians in Chicago were Robert Winslow
of North York, Ont. in 2:22:39 and New Brunswicks
Emmanuel Mutai
28
Canadian Running
interval length
listening to thirst
Whats New
products you should know about
CrossBell Fitness
CrossBell
$180, crossbellfitness.com
Many runners arent fans of the
gym, but know that warding
off injuries and running
PBs requires some strength
and core conditioning. The
CrossBell system is ideal for
those that live in an apartment or dont want the clutter
that comes with owning free
weights. The CrossBell weights
themselves can function
either as a kettlebell for core,
arm and back strengthening,
or as conventional weights
inserted into the provided bar
for squats, deadlifts and bench
press. Each CrossBell uses
water as its weight, so that the
whole system is easy to stow
or transport.
At $180, the price tag for the
complete system (CrossBells,
bar and dvd set) is a bit hefty.
But for those who are devoted
to a well-rounded training
program, CrossBell could
replace much of what a gym
can offer a runner.
Mule Bar
Cherry Bomb Gel
$2.80, mulebar.com
The sports food market has become increasingly crowded in recent years. Thats a good
thing for runners, particularly those with fussy stomachs looking for fuel that wont
ruin their race.
British gel and recovery snack brand Mule Bar have finally arrived in Canada. The
company first started making performance oriented food for climbers that would
encounter GI issues after days at altitude. Their strategy to make all-natural products
has paid off, as our extremely picky testers raved about the natural taste of the Cherry
Bomb gel, which, you guessed it, contains pure organic cherry juice.
The gel packets are sizeable, making it somewhat challenging to carry more than
one or two during a road race, but a great fit for longer trail hauls. The gel is one of the
more liquidy weve ever tested, which is good for faster consumption and easier digestion. Besides cherry, there are three other flavours: lemon zinger, apple strudel and cafe
cortado, which packs a caffeine punch. All flavours are made with brown rice syrup and
contain a nice balance of sodium with slow and quick releasing sugars.MD
runningmagazine.ca
29
Book Reviews
Ultra
David Carroll
Scholastic, 2013
Ben Kaplan
Greystone Books, 2014
30
Canadian Running
Peters Principles
32
Canadian Running
By peter Hadzipetros
Training Tips
That evening, you feel pretty good.
Thanks to your hardcore recovery routine,
your legs feel more like you did a relaxed
one-hour jog rather than a two-hour
burner. Youve managed to trick your body
into subtracting an hour of fatigue. But
as you drift to sleep, a heretical thought
floats past: If the end result is the same,
why didnt you just run for an hour and
skip all the recovery stuff?
For years, weve been lectured about the
importance of proper post-run recovery,
and weve enthusiastically embraced a
growing array of recovery tools. Recently,
top coaches and scientists have begun to
question whether weve gone too far. After
all, the whole point of training is to stress
your body, to force it to repair itself and
come back stronger. All the adaptations
that you see in training are caused by this
stress to the body, explains Jonathan
Leeder, a physiologist with the English
Institute of Sport. The result: if you use
recovery aids like ice baths and antiinf lammatories to reduce your training
stress too much, you may end up wiping
out some of the training benefit from your
workout in the process.
Leeder was among the first sports
scientists to sound the warning about
the downside of over-recovery, in
the lead-up to the 2012 Olympics, but
evidence had been accumulating for
several years before that. A small Japanese
study in 2006 found that volunteers made
smaller fitness and strength gains during
a six-week training program if they took
ice baths after their workouts. The iceBy alex Hutchinson
baths suppressed the inflammation that
otherwise would have served as a signal to
Its a bright Sunday morning, and youre finishing up a long, hard run a two- the body to adapt. Similarly, other studies
hour hammerfest that has seared your lungs and fried your legs. Fortunately, you know have found that repair processes in your
what to do next. First, the cold-water soak to squeeze blood from tender muscles and muscles are slower 24 hours after a hard
quench inflammation, while sipping on a protein-packed smoothie to kick-start muscle workout if you take anti-inf lammatory
synthesis. Then pull on the compression socks, pop some antioxidants and an Advil, drugs like ibuprofen, and that antioxiand call to schedule a massage.
dants like vitamins C and E delayed muscle
recovery in elite athletes.
One of the most intriguing findings relates to the famous refuelling
Adapt your recovery as follows during a 16-week marathon build-up
window after exercise. Its well-estabPHase
WeeKs traiNiNG focus recoVerY PlaN
lished that your body is most receptive
to
restocking its carbohydrate stores and
Base
1 to 6 Building mileage Sleep and eat well. Avoid extra recovery aids like ice baths
kick-starting
muscle repair if you take in
and endurance
and compression socks unless you have an injury developing.
food between 30 minutes and two hours
Preparation 7 to 12 Longest runs and Add extra recovery once or twice a week, e.g. ice bath after
after a run and thats crucial if youre
hardest workouts long intervals and compression socks after long run.
training twice a day and need to recover
Peak
13 to 16 Ready to race
Pull out all the stops to speed recovery after all workouts and
within hours. But most of us have more
long runs, e.g. book a massage as time and budget permit.
modest recovery needs. A study at the
Recovery
periodizing Recovery
34
Canadian Running
First Steps
University of Massachusetts found that
when volunteers consumed a recovery
shake that exactly matched the number of
calories theyd just burned in a treadmill
workout, they failed to see the expected
improvement in insulin sensitivity. By
immediately replacing the calories, they
ensured that their bodies didnt feel any
stress and as a result, their bodies didnt
bother to adapt and get fitter.
None of this is an argument to ignore
recovery or, worse, starve yourself after
a hard run. Instead, experts like Trent
Stellingwerff, a coach and physiologist at
the Canadian Sport Institute in Victoria
argue for a more balanced approach. I
have a continuum for recovery, where
there are times you might emphasize it
and times you might not emphasize it, he
says. After an easy run, theres definitely
no need to down sports bars and take ice
baths; your natural recovery processes can
(and should) handle it.
After a long run or a punishing interval
workout, on the other hand, its more
of a judgment call. Stellingwerff and
Leeder both recommend periodizing
recovery efforts. During periods of heavy
training, when you hope to gain the most
fitness, limit your use of recovery aids.
Depending on how hard youre training,
this might mean focusing only on good
nutrition and plentiful sleep; or it might
mean using ice baths and compression garments, but only once or twice a
week after your hardest sessions. Then,
as you get closer to goal races, ramp up
your recovery efforts and do everything
possible to feel fresh on the start line. In
a competition, where youre not looking
for gains and just trying to perform optimally, theres nothing to lose from these
strategies, Leeder says.
This advice may sound counterintuitive when we see professional athletes
engaged in an ever-escalating race
to acquire the most sophisticated and
expensive recovery machines liquidnitrogen-fuelled cryosaunas, pneumatic
leg-compression tubes and endless varieties of high-tech clothing and exotic
pills. But if theres a secret to the success
of elite runners, its not their recovery
tools its the hard workouts they do to
earn their recovery. So if youre feeling
tired and heavy-legged after your next
workout, dont panic: thats exactly how
youre supposed to feel.
Resolving to Be Fit at 50
By deborah Wiles
I have made and broken many resolutions. Although the exact wording of
my resolutions has varied over the years, my statements basically come down
to two things: lose weight, exercise more. Oh sure, I have managed to achieve a
bit of success for a few weeks, even months, but then I backslide. Badly. Which
is why, a few years ago, I made a resolution to stop making resolutions. Quite
frankly, who needs the guilt?
But I am at the brink of breaking even that resolution. Yes, my friends, I
have made a resolution and its a biggy: I resolve to be fit by 50. Not to just
be in shape, but be fit; really fit. The fittest I have ever been in my life. Fit
enough to run a four-hour marathon.
i resolve to not to just be
There, I said it. Theres no turning back.
in shape, but to be the ttest
I have run only one marathon and it
i
have ever been in my life.
took me 4:45. That was a few years and a
few pounds ago. Ive got my work cut out for me, but luckily I have a fourpronged plan of attack. Ive already taken the first step: I joined a gym that
can deliver the results I want. Halifaxs Kinesio Sport Lab boasts workouts
aimed at getting the most out of endurance athletes. Owner Jeff Zahavich
has the education, experience and energy to push me when the going gets
tough. Ive already had to dip into his unlimited pool of motivation more
than once.
The second step will be harder: lose fat (and weight). Ive shaved off three
per cent of my body fat over the last six months but theres plenty more
where that came from. I am fighting an uphill battle as I age. Im over 47 but
under 50, which means that I am staring at that dreaded condition known
as middle-aged spread. Apparently, however, the effects can be reversed
through hard work.
The third step is simple: run more. Joining the gym was great for my biceps
but not so great for my mileage. I will never be a fast, skinny runner; its just
not in my genes. But I can pump out lots of push-ups. Naturally, I gravitate
to what I am good at and shy away from whats going to hurt. So I love to go
to the gym even if it means skipping a run. But I need to do both if I am going
to achieve my goals.
And the final part of my plan? Enlist the help of friends to pull me out of bed
for early morning runs and to talk me out of my late night chocolate cravings.
At least most of the time. Fit at 50? Thats one resolution I intend to keep.
Deborah Wiles is editor of Herald Magazine in Halifax.
Check her progress on Twitter @CurlyGirlRuns.
runningmagazine.ca
35
36
Canadian Running
G
n
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a
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B ouGH
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eiR
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a LS
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S
y
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v
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aCR Hey aCHi
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F
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S
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W
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o
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H
Run S aBouT
SToRie
By amy Stupavsky
The RunneR
Paula KeatiNG, 47, miramichi, N.B.
The aCCOMPLiShMenTS
The BReaKThROuGh
37
Breaking Through
A competitive runner in his youth loses weight and reinvents himself after
more than a decade off.
The BReaKThROuGh
I was able to figure out the ingredients for my comeback; I embraced my age
and my injury history, and knew that I still had the will to run. You have to
figure out your ingredients and put it all together. I believe every runner has
the ingredients, you just need to figure out what they are, and also accept
that they change over time. You need to put together all the little pieces to be
a healthy, happy runner.
The RunneR
micHelle KoWaNda, 26, montreal, Que.
The aCCOMPLiShMenT
She ran a fast 5k PB of 19:26 in 2013.
The BReaKThROuGh
38
Canadian Running
opposite top
elizabeth Mokrusa
racing the 2013 Oasis
Rock n Roll Montreal
half-Marathon
The RunneR
luKe macdoNald, 49, dartmouth, N.s.
The aCCOMPLiShMenT
The RunneR
elizaBetH moKrusa, 32, montreal, Que.
The aCCOMPLiShMenTS
The BReaKThROuGh
The TiP HaVe faitH iN WHat Your coacH Has PlaNNed for You.
Do what they say, when they say to do it. People pride themselves
on knowing their bodies, but they dont have the performancetraining know-how of a coach.
The RunneR
marilYN arseNault, 45, Victoria, B.c.
The aCCOMPLiShMenTS
The BReaKThROuGh
Left Marilyn
arsenault
runningmagazine.ca
39
The RunneR
BoNNie mccormicK, 54, Halifax, N.s.
The aCCOMPLiShMenT
The BReaKThROuGh
The RunneR
roB WatsoN, 30, Vancouver, B.c.
The aCCOMPLiShMenTS
The BReaKThROuGh
I run because I love it, but I work very hard. I have to cover all my bases to
be the best runner I can be. As a marathoner, I dont put enough emphasis
on speed work. Ive never had strong natural speed. I am taking the next six
months to focus on developing my speed before I run another marathon.
One of my biggest challenges is not allowing myself to rest and recover
properly. I always feel that I should be doing more to improve. Sometimes,
that just makes me tired, and I end up not doing very well. I need to trust my
training and fitness, and not force the progression. Its a big mental game.
The TiP ruNNers of all leVels Need to focus more oN ProPer recoVerY.
Be smart with your training, but be patient and take your recovery time
seriously. Dont force it and dont take shortcuts. A lot of people get injured
because they arent recovering properly, not because theyre training too
hard. Sleep, diet, massage, physiotherapy all of these things help your
body to recover more efficiently. It takes time for the body to adapt to all the
stresses of training. You are constantly breaking yourself down and then
rebuilding. What will ultimately make you a better runner is how effectively
and consistently you can put these two cycles together.
40
Canadian Running
Breaking Through
The RunneR
Karla del GraNde, 60, mississauga, ont.
The aCCOMPLiShMenTS
Womens world record holder of the 100, 200 and
400m sprints (13:30, 28:11, and 66:24 respectively) at
the World Masters Athletics Championships in Porto
Alegre, Brazil, 2013.
The BReaKThROuGh
I was a sprinter in high school, and became a distance
runner in my 30s. At 49, I switched to masters track. A
lot of people say that they wont run farther than they
can see, and I guess Ive taken that to heart. Sprinting
is intense and concentrated. You put forward a great
deal of effort in a short period of time. You have to
convince yourself to keep going. I never thought that I
could push myself that hard. To find other people my
age doing this is exciting and motivating. I train with
my coach, Bruce Mitchell, twice a week. Bruce told me,
Whatever you put in, I will match, and thats been a
great support. I do intervals, endurance, speed, and
a combination of speed and endurance on different
days. Energy management has been an important part
of my success. As I get closer to competing, the rests
between intervals get shorter and shorter, almost
like simulating the events. Before Brazil, my training
partners gave up their base training to sprint train
with me. Bruce would have them come in at certain
points in a run (for example, at the 150m mark in a
300m run) to push me.
opposite left
Bonnie McCormick
runs the 2013
Scotiabank Blue
nose Marathon 10K
opposite centre
Rob Watson racing
the 2013 Scotiabank
Toronto Waterfront
Marathon
opposite right
Karla Del Grande wins
the 200m seminal
at the 2013 World
Masters athletics
Championships in
Porto alegre, Brazil
Top Lanni
Marchant, Canadas
fastest female
marathoner
The RunneR
laNNi marcHaNt, 29, london, ont. and chattanooga, tenn.
The aCCOMPLiShMenTS
Represented Canada at the iaaf World Championships in Moscow 2013;
set the Around the Bay course record (2013) at 1:44:40; third place (first
Canadian) at the Scotiabank Toronto Waterfront Marathon (2013), with a
new Canadian record of 2:28:00.
The BReaKThROuGh
I like knowing that my equipment is my body, but Im very injury-prone. Ive
barely made it through six months without being on crutches. I remember
cramping up so badly in Moscow that I had to walk it in. Every time I got
hurt, it set me back. I recognize that a lot of that was due to the stress I was
putting on my body because of my self-image. I felt that I had to push myself
to compensate for my body type. I dont look like a typical runner: Im
short, muscular, and lean. Most of the runners I come across are tall and
thin. I thought that I needed to look a certain way, that if I missed a workout,
Id get soft around the edges. I would over-train and end up hurting myself.
Now, if there are days when I want to cut a run short and head home to have
a burger and beer with my boyfriend, I do it. I realize that runners come in all
shapes and sizes. No matter how tiny I become, my quads are not going to go
away. Im compact, but it works for me.
41
Measuring
Progress
42
Canadian Running
By Lindsey Craig
What is it?
High-tech tools
To keep blood sugar in check, diabetics have an array of tools at their disposal and not
everyone has the same needs. Personal preference, lifestyle, medical need and financial
concerns can all influence a patients device of choice, says Dr. Anne Marie Hospod, a
Toronto-based member of the Canadian Obesity Network and the Canadian Academy
of Sport and Exercise Medicine.
The tools of choice for Dan Poole are an insulin pump and continuous glucose monitor.
The 44-year-old Calgarian was diagnosed with Type 1 diabetes when he was 11. Years of
neglecting the disease led to a near-fatal heart attack two years ago. Running with the
pump and cgm has changed his life he says: Technology has given me freedom and
control Ive never known before.
The insulin pump, which is about the size of a pager and can be attached to clothing,
stores insulin in a reservoir. It is programmed to push insulin through a tube under the
skin, delivering it into fatty tissue where it helps absorb glucose. The key advantage of
the pump is that it uses only shorter-acting insulin, says Dr. Sheri Colberg, the author
of The Diabetic Athlete (2001)
and The Diabetic Athletes
Handbook (2009). That gives
you much more control over
how much insulin is in the
blood stream at any given time.
Pooles continuous glucose
monitor is a tiny sensor under
his skin that checks glucose
levels in the tissue fluid, then
Katie Bartel's insulin
transmits the information
pump. The calluses on her
to a wireless receiver about
ngertips are from 26
the size of a pager. Since the
years of drawing blood.
measurements are taken under
Bartel holds a glucose
the skin rather than directly
meter that indicates her
from the blood, theres a 15- to
blood sugar level
20-minute lag between cgm
readings and actual blood levels.
Still, you get a signal every five
minutes telling you which way
your glucose is trending.
Since you wear the cgm
around the clock, you also get
a complete picture of your glucose levels change throughout the day and respond to
different stimuli. Before cgms, some athletes used to test themselves every hour for 24
hours to get that data, Colberg recalls: Being able to see it visually over an extended
period of time gives you a better idea of how your blood glucose responds to different
types of training.
While Bartel and Poole both swear by the pump, others including Hospod prefer
insulin pen injections. I appreciate that it is tubeless, discrete and portable, says
Hospod, who has competed in the Great Canadian Death Race relay in Alberta, as well
as several half-marathons and marathons.
The insulin pen differs from the pump in that it can contain either rapid-acting or
long-acting insulin, injected through a disposable pen needle. The long-acting insulin
offers stability over longer periods of time, while the rapid-acting insulin can be injected
throughout the day to adjust for meals, snacks or corrections if a measurement shows
that glucose levels are elevated.
One key advantage is that runners dont need to carry it with them while running. But
the downside is that the long-lasting insulin makes adjustments difficult. Lets say you
gave yourself an inj ection and you planned to eat a certain amount and then you didnt,
well, now youre stuck youre going to have to eat some more, said Colberg. Or, say
you gave an injection and someone said, Hey, wanna go for a run? Its that spontaneous
exercise thats a little bit harder to manage.
runningmagazine.ca
43
Running on Insulin
Future hopes
Running with diabetes is more feasible than ever before, but theres plenty
of buzz in the diabetes community about further advances that could help
runners even more. There are smaller, wireless insulin pumps coming to
market, as well as pumps that automatically shut off when blood glucose
gets low. Another exciting possibility is glucagon pens that could offer a
quick way to raise blood sugar the mirror image of insulin pens that lower
it without having to eat food.
The ultimate goal for researchers is to develop a closed-loop system that
combines a cgm with an insulin pump, to monitor glucose levels 24/7 and
automatically deliver the right dose of insulin. A Bionic Pancreas closedloop system is currently in clinical trials at Massachusetts General Hospital,
and its developers hope to seek fda approval by 2017.
For now, running and maintaining the right blood glucose level remains a
game of trial and error. Bartel illustrates:
An early morning run begins with a 3 a.m. alarm. Thats when Bartel gets up
to test her blood sugar level. If its not high enough, shell eat carbs to increase
her blood glucose. Then, shell go back to bed, get up again at 5 a.m., test her
levels, and if her glucose is at the desired level a little higher than perfect,
to account for the energy burned while running shell lace up her runners.
Then the science project continues. I bring a blood testing meter, test
strips, plus gels, sugar tablets and sports chews for extra energy, she says.
Thats not to mention the electronics Bartels cell phone and insulin pump
are also loaded on to what has quite literally become her fuel belt.
Thats the thing, we cant just get up and go, she says. Its a lot of
guess work.
Since exercise
impacts blood
glucose levels,
keeping it in
check is especially
important for
diabetic runners
ian Macnairn
44
Canadian Running
Top
the knee before she died. Running has been instrumental in controlling my
diabetes, Stoddart says, noting its also helped her lose weight.
The intensity of your run also makes a difference. The longer and slower a
run, the more likely blood glucose will fall, Colberg says. Harder runs, on the
other hand, may even cause blood glucose to rise.
Still, main gaps in knowledge remain to be filled. Unfortunately many
endocrinologists dont have (enough) information, says Hospod, the sports
medicine physician. There arent enough studies, in my opinion, that
have been done on exercise and diabetes. She encourages runners to use
social media as a resource, where theyll find many questions answered by
a growing online community of runners and other athletes with diabetes.
On websites like Canadas ConnectedinMotion.ca and U.S.-based
InsulinDependence.com, users can share training tips, trials and tribulations
with regard to managing the disease. The websites also connect runners to
events and races where they can meet and compete together. Its great to
have support from other individuals going through the same challenges,
Hospod said. Its such an incredible and positive community.
For Bartel, the sharing of information and improvements in technology
are all added fuel to battle the disease that shes determined to conquer.
runningmagazine.ca
45
The 6th
annual
Golden
Shoe
Awards
46
Canadian Running
Lanni Marchant
Record-breaking marathon performance earns Marchant freedom
hen Lanni Marchant boarded the plane for her flight from Tennessee, where
she lives and trains, to Toronto for the Scotiabank Toronto Waterfront
Marathon, she was just another face in the crowd. Five days later, as she made
her way to the gate at Toronto Pearson International Airport in, she felt, well,
watched. Marchants Canadian record-setting marathon the day before had
become national news and her face was on the cover of every newspaper.
The native of London, Ont. had taken 36 seconds off Silvia Rueggers 1985
record, with a time of 2:28:00, which earned her a $28,000 bonus $1,000
for every year the record stood in addition to her third place prize money
of $8,000. Not a bad payday for Marchant, who put her career as a criminal
attorney at risk in order to run 100-mile days and discover just how talented
she might be at distance running.
I dont think I have ever earned that much in a year in anything,
says Marchant. Since she finished law school in 2011, Marchant has been
working part-time at a law firm in Chattanooga, Tenn., where she completed
her undergraduate studies. Making minimum monthly payments on her
student loans and living in poverty left her wondering if it was all worth it. I
just bought my freedom. It wont rid me of all my debt but its a large enough
portion of my student loan that my other race winnings can go towards
training camps.
The stress I was dealing with is gone. I can now go to the grocery store and
get the groceries I need and not just whats on special.
Earlier in the summer, she represented Canada at the iaaf World
Championships marathon in Moscow. But the mid-afternoon start in the
dead of a hot and humid summer day took its toll on much of the field.
Marchants cramping abdominal muscles seized, and she was forced to
walk the final 7k, refusing to dnf at her first international championship.
When I started walking thats when I started thinking about running the
Scotiabank Toronto Waterfront Marathon, says Marchant. After a short rest,
she bounced back from the Moscow disappointment to win the Canadian
10k title in September, using the race to evaluate whether she was really
ready to go after the Canadian record in October.
Marchant came to marathoning at an odd time in her life. In the winter
of 2011 I was dead broke and destitute, she admits. I had to put my last
years tuition on my credit card. I had no money coming in and I found out
that, even if I paid for school, I wasnt going to be able to pay for the bar exam
to become a practicing attorney. So my coach and I just started looking at
money races.
Dave Mills, her London-based coach that has worked with her since she
was a child, pointed towards the Ottawa Marathon, suggesting that if she
finished amongst the top three Canadians shed earn some money to pay for
groceries while she studied for the bar exam.
I thought I might as well as give it one more shot and pick up some money,
Marchant reveals. And, then if people asked me if I had ever run a marathon
I could say yes. That was the mindset back then.
A lot has changed in just a few years.
I know I am capable of running in the 2:26 range, she declares when
asked whats next. I know I am going to do it. Its just a matter of when and
by listening to my body and having fun while doing it. Its just got a whole
lot more fun doing it.
More good news followed the record-breaking run: she is now eligible
for Athletics Canada funding. And when she walked off the plane back in
Tennessee, she was just another face in the crowd.Paul Gains
runningmagazine.ca
47
Jamie McDonald
a real-life superhero runs solo across Canada
amie McDonald was running alone in the darkness, pushing a 60 kg stroller with
all his possessions alongside the mountainous old highway around Lake Superior
when it started to pour freezing rain. There wasnt a single house anywhere, said
McDonald. The only way to keep warm, to keep me alive really, was to keep running.
He realized he was still about a week away from the Terry Fox monument in Thunder
Bay, Ont. I knew I was in trouble. The only thing that kept me running was the
thought that Terry Fox had run this exact same route, but with cancer; that inspired
me. McDonald ended up logging 55k that day, one of the longest stretches of his solo
run across Canada.
Just a little over a year ago, the 27-year-old was working as a tennis teacher in
Gloucester, England, saving money to buy a house. As a child, hed suffered from a rare
genetic disorder called syringomyelia and spent much of his childhood in and out of
hospital. I woke up one morning and realized that the reason why I was saving for a
house was because everyone else was doing it.
McDonald did something drastic. He left his hometown by bicycle and continued
for 22,500 kilometres to Bangkok. Along the way, he raised thousands of dollars for
the childrens hospital where he spent his childhood and became a national hero. I
had no idea how big a deal my cycling trip was going to become, McDonald said.
When I got back to England, the bbc interviewed me and the first question they asked
was, What are you doing next? I had a working visa for Canada because I thought I
might go there to work after the bike trip. I found myself saying that I was going to
run across Canada.
On March 9 McDonald was in St. Johns, N.L. running west down the side of
the highway.
His goal is to reach Victoria by Christmas and become the first person to ever run
across Canada unaided. As with his transcontinental cycling adventure, McDonald is
raising funds for childrens medical care. So far, hes raised over $65,000 for hospitals
48
Canadian Running
Richard Lee
inspirational B.C. coach
uring the early 1980s, Richard Lee, a former varsity athlete, transitioned into coaching
by guiding his wife, Susan, to international prominence on the track. Sue Lee ended up
competing in the 1984 Los Angeles and 1988 Seoul Olympic Games in the 3,000m and
10,000m distances, respectively. In the midst of Susans international career in 1985, she
and Richard left Ontario and headed west to Vancouver. The rest, as they say, is history.
More recently, Dylan Wykes, Canadas current fastest marathon runner, has benefited from Lees expertise. He trained Wykes to a 2:10:47 marathon at Rotterdam in
2012, which stands as the second-fastest time ever for a Canadian, behind only Jerome
Draytons 2:10:08. Richard has knowledge of high performance sport unlike anyone
Ive met before, says Wykes. He has a natural instinct of what is best for an athlete to
help them succeed. Wykess performance
Richard Lee on his method
in Rotterdam qualified him for the 2012
My coaching and program revolves around the five London Olympic Games, where he was
Ws: who, what, where, when and why. Most people the top Canadian, finishing in 20th place.
are overly concerned with the what. Whats the With Richards guidance I accomplished a
right training, workout or program? Whats the life-long dream of representing Canada at
right amount of mileage? What are the numbers the Olympics.
and times? No doubt, thats extremely important
In August 2013, Lee was appointed by
and you cant reach your goals without the proper BC Athletics as provincial coach endurwhat. For me figuring out the what comes pretty ance. The position will focus on long
easily and naturally. Not much has changed in distance and marathon development,
that regard over the past 30 years, though every with a goal of achieving national and
coach sprinkles in their own brand of magic into international podium performances. The
the basic concepts. I spend most of my time and program range will include distances from
energy setting up the other four Ws to create the 3,000m to the marathon.
best training environment and in turn produce the
Shortly after this announcement on
best possible results. Who you train with; where Oct. 13, his athlete Kelly Wiebe won the
you train; when you do that training; and why youre GoodLife Fitness Victoria Half-Marathon
doing that specific training are equally important his debut at the distance by finishing in
in a successful training program. In my view, the 1:04:59. Richard Lee defines what a high
what is the science in coaching, but the other performance coach should entail, Wiebe
four Ws are the art in coaching which can either says. In the short time that Ive known
take performances to another level or completely Richard, I can honestly say that he is one of
destroy the work being done.
the most selfless people Ive met. Richard
49
Alan Brookes
50
Canadian Running
Photos: Inge Johnson/CANADA RUNNING SERIES, Courtesy CANADA RUNNING SERIES, Brian Goldstone
Marilyn Arsenault
Getting faster at 45
Marilyn
arsenault
Catrin Jones
Jones was initially supposed to run the marathon, but the event
was cancelled after all the teams arrived. Jones instead raced in
the 10,000m, placing sixth.
Jones is coached by Jim Finlayson, who is a two-time Canadian
marathon champion. Cat has this brio in her, Finlayson says of
Jones. The hairier it gets the more she seems to enjoy it. Send
her running down a mountainside and watch for her broadening
grin. And she has this incredible ability to recover. Ill see her the
day after a marathon and Ill ask her how shes feeling. Shell hop
up and down and tell me she feels great. Its fun watching her run.
She sparkles. Its all I could hope for.
Jones is excited by her foray into the trail and ultra scene.
Finding my way along new trails and being introduced to ultrarunning, has been an incredible adventure for me, Jones says. I dont
know where it will take me in the future, but I am happy to be out
there in the present moment, climbing, scrambling and smiling
along the way. Whether training or racing on road, surrounded by
evergreens, or up climbing mountains in the alpine, I feel a sense
of calm and excitement when I am out there. Part of this passion
towards the sport also comes from the sense of community. This
is so evident at races, especially on the trails.Christopher Kelsall
runningmagazine.ca
51
Matt Hughes
52
Canadian Running
run
The Happiest Race On Earth is back! Run with a truly animated crowd
through Disneyland Resort and Angel Stadium of Anaheim. Theres
magic in every mile. Registration begins Jan. 28, 2014, and lls quickly.
Sign up for an email reminder at runDisney.com.
Disney
Body Work
Training Zone p.54, nutrition p.58, Lab Rat p.62, injury prevention and performance p.63
Cross-Country Skiing
By Graydon Snider
In Canada, winter happens. Although many runners continue
on their daily routes (now with tights and thicker socks), there
is a second option: cross-country skiing. I have been guilty of
ignoring Canadas winter climate and running knee-deep in
snow, but once upon a time I did ski quite often. Priorities have a
way of changing, as does access to mountain trails, but growing
up in Ottawa I competed in high school, then university, crosscountry skiing and running. While racing in one sport, I would
see the other as cross-training. This continual back and forth gave
me perspective on the training benefits of both. So what does
skiing have to do with the running?
Cardio
Ski races consisted of me turning my body and lungs into an
oxygen-devouring factory. Lactate burned my legs while cold
air burned my lungs. Runners, cross-country skiers and cyclists
together have the highest oxygen uptakes of any athletes. In
terms of cross-training I would argue there is a stronger link
between running and skiing than running and cycling. I know
some very fast skiers who were also amazing runners. Skiing is
a good way to push your heart rate and breathing to the limit,
which depending on your terrain, happens a lot.
canmore, alta.
canmore Nordic centre has
more than 65K of trails
B.c.
Whistler olympic Park
Garibaldi Provincial Park
callaghan lake Provincial Park
mount Washington alpine resort
cyprus mountain, West Vancouver
manning Provincial Park, Hope
in general, small towns in and
around ontario, Quebec, Vermont,
New York and New Hampshire are
never that far from a good trail.
more adventurous routes exist
in the rockies, colorado, and
anywhere on the Worldloppet
circuit, the global federation
overseeing competitive crosscountry skiing.
54
Canadian Running
Endurance
However far runners go, skiers go farther. In high school I
thought nothing of skiing for three hours. Two was the absolute minimum, and less wasnt worth the trip. I completed the
two-day 160k Canadian Ski Marathon before having tried any
race longer than 25k. Despite the sometimes-similar effort to
ski as to run, the distances one covers can become enormous.
Running races can be long as well, but maybe it was the low
chance of injury that made me more ambitious.
Injuries
Here running and skiing could not be more different. After six
years of semi-competitive running I have suffered shin splints,
Achilles tendonitis, many twisted ankles, tight calves, pulled
leg tendons, countless cramps, two strained quad muscles and
a broken metatarsal. The number of injuries Ive earned while
skiing: one. Fourteen years ago I took a face plant, scraping my
nose and chin. Thats it. I never pulled a muscle or broke a bone.
After thousands of hours on snow I never knew anything beyond
the usual sore arms and legs from a days workout.
Training Zone
Beginner Tips
Go to a beginner class on skiing technique. Like golf, $100 in lessons is
worth more than thousands in fancy equipment.
Use the weight room for some upper body strength
Practice running with poles (choose a cheap pair that stand about belly
button height). Can be done over pavement, grass and dirt
If your winter season is short, try roller skiing, similar to rollerblading
but with skis with rollerblade wheels. Tip: roller skis are difficult to use
on bumpy gravel so youll need smooth roads.
Plan your ski weekends in advance and be flexible. Unlike running youll
need a plan B, depending on weather.
Pole bounding uphill is very effective for improving explosive strength.
Stock up on spandex (if you havent already). Running in baggy clothes
works fine for winter running, but not for skiing.
Classic skiing isnt really any more closely related to running form than
skiing freestyle, so dont worry about which one you choose.
During big snowstorms you may be able to ski right outside your front
door. Take advantage of such opportunities.
Strength
Skiers are not shy to visit the weight room. They do chin-ups,
push-ups, leg lifts, deadlifts, box jumps, plyometrics, you name
it. It could be that skiers never fear bulking up, as big arm
muscles are never a bad thing when you have to double pole yourself up a hill. Perhaps all the strength work was another reason I
didnt injure myself skiing.
Technique
Although runners like to consider their form now and then
(think chi running or pose technique), I have never seen anything
approach the fanaticism of a skier. Coaches would routinely film
us skiing, then compare it to the pros in slow motion. Wed practice balance drills for hours (thats on top of the intervals wed
practice for racing). No one in skiing thinks technique comes
naturally; it has to be learned.
Access
Runners put on their shoes, walk outside, and theyre ready to run.
Not so for skiing. Skiers have to wax their skis, drive to the nearest
mountain, buy ski passes and pray for good snow conditions. No
weekend warrior is as fierce as a skier. They will typically log an
entire weeks training in two or three days. One reason I moved
from skiing to running is due to the simplicity and ease of going
out for a run. No more $200 ski poles or fussing over snow conditions and which wax to use. Running is just one foot in front of the
other. While skiing is a privilege, running is a right.
When the snow falls skiing provides natural cross-training for
running. Skiing keeps you in great shape without the injuries and
encourages training for power and muscle strength. With multihour ski sessions your endurance can be pushed to new limits. The
downside is the cost and time of skiing. If you are lucky enough to
live where both are possible, there is nothing quite like running
along ski trails in the fall, covered with leaves, and later revisiting
them as winter trails. Cross-country skiing and running are two
quite similar worlds separated by just a few inches of snow.
Training Zone
Strength
Without
Size
By Jon-erik Kawamoto
Just as a heavy car uses more fuel, so will you when you run if
you carry too much fat, muscle or wear heavy clothes or shoes.
According to an article in the Journal of Strength and Conditioning
Research, muscle hypertrophy can result from lifting weights if
the program caters to these three factors:
1. Creating lots of mechanical tension within a muscle.
2. Creating an optimal amount of muscle damage.
3. Results in high levels of metabolic stress.
Obviously, other factors are also important in building muscle such
as frequency of training, the number of sets used per exercise and
complementary nutritional strategies. But with a proper program a
runner can successfully build strength without size.
Why Lift?
Weightliftings
running
specic
benets
Increase strength
and power production ability
Increase durability
to prevent overuse
injuries
Correct existing
muscle imbalances
Improve running
efficiency
Enhance the ability
to run faster
56
Canadian Running
1.
2.
Body Work
3.
6.
4.
7.
5.
LONGBOAT KEY | SARASOTA | LIDO KEY | SIESTA KEY | VENICE | CASEY KEY | MANASOTA KEY | ENGLEWOOD | NORTH PORT
Nutrition
inSTead oF: FReSH BLueBeRRieS
TRy: FRoZen WiLd BLueBeRRieS
payoFF: BoLSTeR BRain poWeR
CHeMiCaL CuiSine
Time to upgrade
your antioxidants
By Matthew Kadey
Inside all of us theres a tug-of-war going on between bad guy free radicals, those
unstable molecules that float around the body wreaking havoc on our cells, and good
guy antioxidants, chemicals that mop up these nefarious free radicals before they can
do any serious harm. On top of air pollution, stress and cigarette smoke, runners should
take note that high-intensity exercise training can also fire up the production of free
radicals resulting from increased energy production. If left unchecked, chronic cell
damage from free radicals can heighten the risk for a number of diseases such as cancer
and heart disease and even delay muscle recovery following runs. Its important to make
sure our diets are chock-full of antioxidant powerhouses such as berries, green vegetables and whole grains. But science has found that by tweaking certain antioxidant-rich
foods you can get a bigger antioxidant bang for your buck. Heres how to get more antioxidant awesomeness from your coffee, blueberries, chocolate and more.
58
Canadian Running
Body Work
ReCipe
Breakfast
Tacos
Eggs, bell pepper, tomato, avocado and
broccoli sprouts help get your day off to a
good start with a wallop of antioxidants.
Ingredients
Serves 2
Directions
Peel eggs, place them in a large bowl and
gently mash with fork. Stir in pinto beans,
tomato, red pepper, paprika and salt. In
a separate bowl, mash avocado and mix
with sour cream until smooth. Spread
avocado cream on tortillas and top with
egg mixture and broccoli sprouts.
NutritioN
iNformatioN
(per serving)
Calories . . . . . . .394
Fat . . . . . . . . . . .19 g
Saturated. . . .5 g
Trans . . . . . . . .0 g
Carbohydrates .41 g
Fibre . . . . . . . .12 g
Sugar . . . . . . .4 g
Cholesterol . . . .323 mg
Sodium . . . . . . .769 mg
Protein . . . . . . .20 g
Nutrition
Food Rules
With antioxidant being a buzzword in health circles, its not surprising that antioxidant supplements
have been popping up faster than dandelions on a pesticide-free lawn. Yet, research has failed to
prove that consuming high levels of isolated antioxidants through supplementation can improve
disease prevention. In fact, some antioxidants like vitamin E taken in high amounts may pose health
risks. The upshot is that nature reigns supreme, so aim to eat most of your antioxidants instead of
popping them in pill form.
60
Canadian Running
Lab Rat
62
Canadian Running
Train Functionally
By Theresa Wallace
The dreaded tibial stress fracture is one of the most feared and most
common injuries that runners experience. They are difficult to diagnose and
require lots of recovery time. Thats why many runners sink into
a state of denial when shin pain creeps in. But an undiagnosed Bone health is difcult to diagnose
tibial issue can quickly go from derailing a workout or two to because it exists on a continuum.
ending your season.
The first sign of a problem is usually shin pain. Since it takes time to get an the traditional approach of fully resting the leg. We
appointment, a runner typically shows up at the doctor two to three weeks think the current treatment of avoiding weightafter the onset of symptoms, according to Dr. Linda Thyer, Athletics Canada bearing activities may predispose some runners to
medical director. She says although some physicians may order an X-ray to another injury by weakening the tibia further during
rule out other more severe potential problems, such as a tumour, the X-ray the recovery period, says Ferber.
wont actually show a new stress injury.
The next step is often a bone scan,
THE SIX KEYS
mainly because its quicker to obtain than
to avoiding
the more thorough mri. Occasionally, CT
stress fractures
(computed tomography) scans are used, TIBIALIS
ANTERIOR
but Thyer says theyre more often ordered
1. Adequate diet
to diagnose deeper, more complicated
2. Proper biomechanics
fractures of the foot.
3. Conscientious muscle
Runners are usually advised to stop
FIBULA
strengthening and stretching
running while awaiting their test results
4. Replacing running shoes
and avoid weight-bearing activities for
TIBIA
before they wear out
several weeks. When the runner is able to
INTEROSSEUS
SOLEUS
5. Avoiding sudden increases in
walk pain-free they can start on a walk/
MEMBRANE
MUSCLE
running mileage or intensity
run program before getting back to regular
6. Heeding the warnings of
training.
MEDIAL
STRESS
STRESS
FRACTURE
shin pain
Thyer, a former runner who competed
SYNDROME
internationally for Canada, says bone
health is difficult to diagnose because it exists on a continuum. The specGASTROCNEMIUS
trum of pain goes from a completely healthy leg, to signs of medial tibial
MUSCLE
stress syndrome (shin pain caused by small muscle tears), to a stress reaction
(weakening of the bone), to a stress fracture (hairline crack).
Running strengthens your tibia bones. But if a bone scan shows a stress
reaction an area of increased bone turnover, which refers to the bone
breaking down and then regenerating the runner is not leaving enough
time for the rebuilding phase, Thayer explains. The bone is being broken
In an approach still under development, Ferber
down more quickly than it is being built up, but the runner does not yet have
a stress fracture. A through-and-through fracture from running is possible and his clinic colleagues are designing active
but not likely, Thyer says, because the pain would be too intense for a runner rest therapy. They have patients perform a closely
supervised program of plyometrics as part of stress
to keep running to the point of doing that much damage.
Thyer adds that Athletics Canada tries to be proactive and do regular fracture treatment in an attempt to increase bone
biomechanical assessments of their national team members. If a runner is mineral density.
Experts unanimously agree that the best approach
weaker or less flexible on one side, for example, this might affect the runners
is always to avoid a tibial stress injury in the first
gait, applying more stress to bones.
Unfortunately, a runner who gets one stress fracture is more likely to get place.
runningmagazine.ca
63
Winter
Gear Guide
64
Canadian Running
WARM
WARM
WARM
WARM
TH
EATHABILIT
BR
EATHABILIT
BR
WIND
P
EATHABILIT
BR
WARM
EATHABILIT
BR
EATHABILIT
BR
WIND
P
WATER
EATHABILIT
BR
WARM
TH
ECTION
ROT
TH
ECTION
ROT
WIND
P
ECTION
ROT
TH
WATER
ISTANCE
RES
TH
ISTANCE
RES
WATER
ISTANCE
RES
TH
runningmagazine.ca
65
WARM
Y
WARM
WIND
P
Canadian Running
WARM
Y
WARM
EATHABILIT
BR
EATHABILIT
BR
WARM
TH
EATHABILIT
BR
WARM
EATHABILIT
BR
EATHABILIT
BR
WIND
P
ECTION
ROT
TH
WATER
ISTANCE
RES
66
TH
ECTION
ROT
WIND
P
ECTION
ROT
TH
WATER
ISTANCE
RES
TH
EATHABILIT
BR
WATER
ISTANCE
RES
TH
Thanks to its unique stretchy laminated fabric, this incredibly light and
form-fitting Effusion Hooded Jacket is
completely waterproof, windproof and
breathable. The jackets high stretch factor
allows for unrestricted movement and
runners can deploy the full-coverage hood
in windy and wet conditions. The two
hand warmer pockets are a nice detail.
WARM
Y
WARM
Y
WARM
EATHABILIT
BR
EATHABILIT
BR
WIND
P
WARM
WARM
EATHABILIT
BR
WARM
TH
EATHABILIT
BR
EATHABILIT
BR
WATER
ECTION
ROT
WIND
P
TH
ISTANCE
RES
TH
ECTION
ROT
WIND
P
ECTION
ROT
TH
WATER
ISTANCE
RES
TH
EATHABILIT
BR
WATER
ISTANCE
RES
TH
67
The North Face combines carefully positioned panels of windproof and breathable
Gore-Tex Wind Stopper fabric on the front
with highly breathable and stretchy fleece
lined panels on the sides and back. This savvy
construction results in a jacket that delivers
exceptional weather protection without
compromising the breathability required
for running. A single zippered rear pocket
provides some storage on this uncluttered
and function-driven running jacket.
WARM
Y
WARM
WIND
P
EATHABILIT
BR
Canadian Running
WARM
WARM
Y
WARM
EATHABILIT
BR
WARM
TH
EATHABILIT
BR
EATHABILIT
BR
EATHABILIT
BR
WIND
P
ECTION
ROT
TH
WATER
ISTANCE
RES
TH
ECTION
ROT
68
WATER
ISTANCE
RES
WIND
P
ECTION
ROT
TH
TH
EATHABILIT
BR
WATER
ISTANCE
RES
TH
WARM
WARM
WARM
WARM
WIND
P
EATHABILIT
BR
EATHABILIT
BR
WARM
TH
EATHABILIT
BR
WARM
EATHABILIT
BR
EATHABILIT
BR
WIND
P
ECTION
ROT
TH
WATER
ISTANCE
RES
TH
ECTION
ROT
WIND
P
ECTION
ROT
TH
WATER
ISTANCE
RES
TH
EATHABILIT
BR
WATER
ISTANCE
RES
TH
runningmagazine.ca
69
Canadian Trails
destiNatioN
NortH VaNcouVer,
BritisH columBia
The Grouse Grind is made up of 2,830 steps up rocks, roots, mud and even snow at
certain times of the year, while the CN Tower only has 2,579. Its obvious from these
stats why the trail has earned the nickname Mother Natures Staircase among locals.
The average climbing time for the trail is 90 minutes, with the fastest unofficial time
held by pro cyclist Sebastian Salas in 23:48. The Vancouverite also recorded the quickest
official time (25:01) at the annual Grouse Mountain Run, which is held every September.
The womens record, set by Leanne Johnson, is 31:07. Also of note, in 2013 Sean Blanton
hiked the Grind 17 times in a 24-hour period.
Once at the top, you have earned bragging rights by saying you have completed the
Grind. Walk towards the Grouse Mountain Chalet and up the stairs to the entrance. Just
inside, you can buy your ticket for the gondola ride before heading back down. In the
Chalet, you can have a beer or meal at the restaurant, or eat a snack at the cafeteria. You
can then wander around the top of Grouse Mountain to check out the events, scenery
and unparalleled views of the city.
70
Canadian Running
On all but the foggiest and rainiest days, the North Shore Mountains frame Vancouvers
skyline. These heavily forested peaks attract locals and tourists alike. At the centre of
the range, less than a 30-minute drive from the city lies Grouse Mountain, home of the
Grouse Grind, one of Canadas most iconic trails.
While many serious runners might scoff at trail thats only 2.9k long, theyll quickly
change their tune when they ascend 853 metres up the side of a mountain through lush
forest made up of red cedars and Douglas firs. The trail challenges both your strength
and aerobic system.
Getting there
the upgrades have not made the route any less steep.
It is possible to buy a Grind Timer Card, containing an electronic timing chip, from the mountain. By swiping the card
against a timing post at the start and finish of the Grind you
can compare times across the season to assess fitness. The
times are also posted in the Chalet and they are ranked by agecategory, so there is an ongoing informal contest throughout
the year.
While it is possible to access the trail year-round, it is not
maintained in the winter and it can be significantly more
difficult, with heavy snowfall and icy conditions making the
route treacherous and even potentially fatal for the unprepared.
In the winter, the mountain grooms a snowshoe grind on its
upper trails, which is a safer option.
runningmagazine.ca
71
The Great
Raisin River
Footrace
a Quiet Little Classic
Come for
the race,
stay for
the fair
Below
72
Canadian Running
The first thing that strikes you about the Great Raisin River Footrace, in
Williamstown, Ont., is that its not so very great, if only size matters. This
year they got near their cap of 500, which still leaves plenty of room on the
road. In the pumped up scale of todays mass races, when getting through a
city marathon can feel like battling Toronto subway crowds at rush hour, its
refreshing to go back to the sports grass roots, for a modest-sized race closely
connected to its community and the land.
The Great Raisin River Footrace is run beside a placid stream where the
heron silently watches the tree reflections for his breakfast, one of the last
quiet places of the earth. But across the river come the triumphant bellows
of prize animals and the throbbing music of a fairground. This little riverside
road race is also part of a big, noisy, two-day party, along with the parades, the
bagpipes, and the agricultural contests of the annual Williamstown Fair. The
best bull and the curliest cabbage got equal attention this weekend with Ed
Whitlock and Kathrine Switzer.
Williamstown sits in the rural eastern corner of Ontario, so the race lures
runners from Ottawa and Montreal who want a day in the country. They
come also to enjoy a race small enough for every performance to matter, so
intimate that soon youre friends with the race director. Well, actually, its a
husband-wife team, the Lafaves, and the tireless Wendell is out running the
race in the middle of the pack
while Sheilas directing things
at the finish, so theres a good
chance of getting to know both
if your pace is right. Behind
them stand a small group of
dedicated women runners,
who travel the world as the
Raisin River Ramblers, and
once a year put on this miniature classic.
Underpinned by chip timing, a results service and announcing, Raisin
Rivers olde-tyme atmosphere makes it a prestigious destination for road
race connoisseurs.
The fair is part of the attraction, becoming more joyously animated as
the race activities wind down. Coming from Ottawa, we enter a new land of
antique tractors, highland dancing, feats of strength and heritage livestock,
said Ottawa coach Roger Burrows, one of many regulars. And its technically sound and participant-centred. Any race that can count a running
purist like Joe DuVall in every running since its inception has something
special going for it, Burrows adds.
DuVall, from Ottawa, has run all 35 Raisin Rivers. He also sees the fair
(Canadas oldest) as essential to the unique ambience.
Its a yearly treat. You drive and then race through this pure rural countryside
where all the homesteads show such care and pride, and then youre immersed
By Roger Robinson
Destination Race
in the sounds, sights, smells and tastes of the fair, said
DuVall. Theres livestock, music, the sound of the guys
splitting logs with axes, food and the smell of hay and
animal crap. Its a total sensory experience.
Louise Wood, of Portland, Ont., who 40 years
ago was a groundbreaking pioneer, Canadas second
woman to run a sub-3:00 marathon, was happy to be
one of the pack, second in the 60 to 64. She reflected
on how Raisin River cures running obsessiveness.
The stuff around the race means a runners family
and friends might get some enjoyment from the day
out. Runners can be self-centred, and getting out of
ourselves to enjoy some pigs and horses is not a bad idea.
The unusual 11k distance adds its quirky
appeal. That happens to be the distance
from the fairground to MacGillivrays
Bridge upstream, then over the bridge and
back along Heron Road (yes, where the
heron lives) to town.
The distance is a symbol of the lovely
disconnect between Williamstown and
any normal Sunday morning race, said
Races:
Burrows. Its a day when nobody cares
When:
about pace charts or injuries, or agonizes
over 10k goals.
Website:
destiNatioN
WilliamstoWN,
oNtario
horse trailer-truck roaring impatiently towards the fair, so that his runners
were not at risk.
OK, not exactly Tiananmen Square, but it did help get the fairs boards
concurrence with closing the road, Chambre recalled.
That sort of personal involvement is typical. The Raisin River folk work to
enhance their community, its fair and local charities, but above all to create a
memorable race experience. Thats refreshing in an era when runner numbers
sometimes become the mere bottom-line for corporate shareholders.
I hated to leave on Sunday, wrote DuVall a few days later. After running
Raisin River for 35 consecutive years, theres a good chance hell be back.
Roger Robinson is an international writer on running who still holds
the masters record at the BMO Vancouver Marathon. He is currently
seeking races that offer big-money awards for over-70 men with
one knee replacement.
runningmagazine.ca
73
Getting there:
74
What To Do
The Race
Canadian Running
Where to stay:
Due to all the car auctions, races
and cultural events on marathon
weekend, hotels are at a premium.
Book one early that caters to your
needs. For a condo-style stay, try
the recently renovated yet retro
feeling eldorado Hotel. The rooms
are equipped with full kitchens,
which are perfect for runners
who worry about making a familiar
pre-race breakfast. Another great
option is the funky Hotel Valley Ho,
with deep, luxurious bathtubs for
the best post-race soak ever. Both
are within walking distance of Old
Scottsdale, where fine dining is
easily found.
Like every large race, the prerace traffic jam can be problematic.
Either leave with plenty of time or
consider the light rail line to the
marathon start. Many hotels also
offer a free shuttle bus to the start.
Photos: www.photorun.NET
apart from the sun, the P. F. Changs arizona Rock n Roll Marathon weekend is a great excuse to
head to south to Scottsdale in January. Much like other winter getaway destinations, arizona
has a lot to offer both runners and their families.
Exotic Destination
dependent on finish times and released in waves.
The races work their way through the cities of Scottsdale,
Phoenix and Tempe on wide roads void of gravel or shaky
footing. As promised by every P. F. Changs Rock n Roll race, the
on-course entertainment is endless. Karaoke, live bands, drum
lines and cheerleaders appear as you need the extra boost. The
volunteers with inspirational posters like, Chuck Norris never
ran a marathon, add to the festive, fun atmosphere. The aid
stations are plentiful and a necessity in the warm, dry climate.
Hearing the runner next to me in the half-marathon fret about
the hill, made me worry. The route is surrounded by large,
imposing mountains looming in the distance, but thankfully,
the race steers clear of them. Only after I was on a gradual decline
through the Papago Park finishing area did I realize that before
that there was a barely noticeable short incline that did not affect
my time or take much extra effort. That was the extent of the
hill in the race.
The finishing area is ideal for meeting up friends and family.
Grab your free Michelob Ultra beer and sprawl on the infield of
the outdoor track to admire your funky new Rock n Roll series
medal and enjoy music that the organizers are famous for during
the post-race concert. The headliner in 2014 will be the Joy
Formidable, a British alt-rock band.
The Barrett
Jackson Classic
Car auction
destiNatioN
scottsdale, PHoeNix,
& temPe, arizoNa
Photos: www.photorun.NET, Jeff Wearmouth, www.photorun.NET
hotel Valley ho
hotelvalleyho.com
The eldorado
eldoradoscottsdale.com
runningmagazine.ca
75
Running Celebrity
76
Canadian Running
Marketplace
The Runners Shop
BRiTiSH CoLuMBia
Crazy Soles
Run/Yoga/Nordic
Store
Gords
Running Store
QueBeC
Boutique Courir
Runners Soul
SaSKaTCHeWan
Brainsport
ManiToBa
City Park Runners
Run With It
Accessories &
Apparel Inc.
onTaRio
aLBeRTa
Niagara Falls
Womens
Half Marathon
(Longueuil)
June 1
Run or Walk past The Falls TWICE!
A great getaway weekend in Niagara
Wine and Cosmetics in Fab Swag Bag
Lots of classy Port-a-Potties, with fowers
nfwhm.com
Le Coureur
Nordique
nova SCoTia
Aerobics First
Feet in Motion
Runners Choice
Foottools Inc.
Runners Den
860 King St W
Hamilton, ON
905.523.7866
runnersden@live.ca
www.runnersden.com
(London)
runningmagazine.ca
77
15th Annual
June 8, 2014
Run on the Edge!
LACES MATTER!
iBUNGEE LACES ARE #1 IN THE WORLD
Never Tie Laces Again Flexes with Every Stride
Perfect Comfort, Fit & Support
VISIT
78
Canadian Running
.COM
runningmagazine.ca
79
Marathon Detour
By Joshua Craig
When a 34-year-old school teacher missed a turn during
Septembers Run for Heroes in Amherstburg, Ont. she ended up
winning an event she wasnt even registered to run.
Meredith Fitzmaurice had come to participate in the halfmarathon that Sunday, but after an innocent on-course blooper
she pushed on to double her intended distance, running her first
ever marathon. She also won the womens race.
I realized my mistake and asked the race director if I was
allowed to continue, Fitzmaurice said of her in-race decision to
carry on after 21.1k. The biggest surprise to me about the race
was my time. The first-time marathoner finished in 3:11:48.
Following assurances from race officials that Fitzmaurice
looked strong and able to complete the entire marathon, race
director Chris Uszynski made his decision. I said let her do it,
Uszynski said. But I had no idea at the time that she was leading,
or that she was going to win.
Fitzmaurice didnt continue because she was in first place. To
me it was never about winning the marathon Fitzmaurice said.
It was all about running my personal best.
Within hours of her surprising win the Internet exploded with
praise for her unusual win. Hooray for her! What an accomplishment, wrote one online reader in response to a National Post
article. A reminder to all that you will never know how far you
can go if you never try.
But some in the running community are concerned that her
win also establishes a dubious standard.
Her being awarded the womens first place medal is going
against better judgment in my opinion, wrote one reader on
80
Canadian Running
WE ARE
ALL OUTSIDERS
MEC.CA/OUTSIDERS
Jake Stangel
Were runners, racers, early risers, jocks, pacesetters, number crunchers, fast nishers,
dreamers, teammates, trail blazers, members were Mountain Equipment Co-op.