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EATING FIXES

Fuelling Myths Debunked p.58

NEW YORK

Bigger Than Ever p.25

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Speed Without Bulk p.56

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Be Yoiuest Self in 2
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The
Best
of 2013

Lanni Marchant
Canadas New

MARATHON
QUEEN p.22

Our 6th Annual

Golden
Shoe
Awards

WEIGHTLIFTING

2014 WINTER GEAR

Our Most Comprehensive Guide Ever

Vancouvers
Grouse Grind

January & February 2014 $4.95

Olympian
Melissa Bishop

The Ultimate
Hill Workout
Run Stronger

runningmagazine.ca

Winter Core Fixes

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

the Grouse Grind

By Peter Hadzipetros

Vancouvers Vertical Challenge


By Adam Campbell

34 Training Tips
recovery: more isnt
always Better

35 First Steps
By Deborah Wiles

P. F. Changs Rock n Roll Arizona


Marathon and Half-Marathon

54 training zone

Cross-country Skiing

10 Great Strides
By Jill Tham

12 Crazy Legs

56 Strength Without Size


By Jon-Erik Kawamoto

17 Shoe-in
asics Gel-Nimbus 15
lite-show

14 Runners Kitchen
Four Eating Fixes
for Healthy Running
By Bobbi Barbarich

Recipe: Quinoa Tabbouleh

58 Nutrition

80 Crossing the Line

Time to Upgrade
Your Antioxidants

marathon detour
By Joshua Craig

By Matthew Kadey

Recipe: Breakfast Tacos

62 lab rat
Stiffen Your Core,
Boost Your Running Economy
By Sean Delanghe

63 injury Prevention
and Performance

35

Tibial Stress Injuries


By Theresa Wallace

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

Philanthropist zita cobb


By Valerie Howes

Kip Kangogo

By Mary Luz Mejia

76 Running Celebrity

18 elite Q+a

driving to the finish


By Michal Kapral

By Joanne Elves

By Graydon Snider

mike strange Goes


the distance

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

January & February 2014

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

IsOtHERm WINtER RUN COllECtION: tHEREs NO sUCH


tHINg As BAD WEAtHER WHEN yOU HAvE tHE RIgHt gEAR

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

January & February 2014

46

13

The 6th Annual


Golden Shoe
Awards

Now in its sixth edition, we celebrate this countrys


most valuable runners and those that have helped
build our vibrant and booming community.
Images, clockwise from top left: Andrew Thomson, Dean Palmer, James Ramsay, James Ramsay, James Ramsay, Mario Bartel

Breaking
Through

SHO

36

Advice and wisdom


from elite and recreational runners whove
learned from their
pasts and keep reaching
for the top. Heres to
starting the year off on
the right foot.

The more you get out, the better it gets.

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
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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

January & February 2014

editor-in-Chief Michael Doyle


michael@runningmagazine.ca
Senior editors
Alex Hutchinson, Kevin Mackinnon
Contributing editors
Bobbi Barbarich, Charles Mandel
Gear editor Gus Alexandropoulos
gus@gripped.com
Senior photo editor Chris Lepik
chris@gripped.com
photo editor Dianne Kapral
dianne@runningmagazine.ca
digital Media director Deen Karim
deen@runningmagazine.ca
Web producer Scott Leitch
Copy editor Greg Buium
art director James Cook [Roseander Main]
layout@runningmagazine.ca
designers Warren Wheeler, Natalie Racz
production artist Warren Hardy
warrenh@gripped.com
Web design Travis Sitzlar
publisher Sam Cohen
sam@gripped.com
editorial director David Chaundy-Smart
dave@gripped.com
advertising & Sales director Chris Lepik
advertising@runningmagazine.ca
advertising & Sales Andre Cheuk
andre@gripped.com
account Manager Brian Turner
brian@gripped.com
Circulation Manager Dianne Kapral
dianne@runningmagazine.ca
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Photo: Todd Fraser/CANADA RUNNING SERIES

Why We Chase Records

Contributors

January & February 2014

Lindsey Craig

Now on runningmagazine.ca

measuring Progress, p.42

Graydon Snider

the ultimate winter cross-training, p.54

Graydon Snider is currently a post doctoral fellow at


the Dalhousie University department of atmospheric
science. Running and skiing since age 14, belatedly
discovered a competitive side in him at 25. Graydon
now runs road races and cross-country events and
makes the podium occasionally. gsnider.blogspot.ca

The founder of Red Bull is changing up the idea of the race by


hosting the first World Run on May 4, 2014
runningmagazine.ca/
new-global-race-has-finish-line-that-chases-you/
A Canadian with dwarfism runs the New York City Marathon
and shares his inspiring story
runningmagazine.ca/47-year-old-high-school-teacher-withdwarfism-runs-nyc-marathon/
Whats your fitness age?
runningmagazine.ca/what-is-your-fitness-age/
Every Monday is now #MedalMonday at Canadian Running. Send
in a recent or personal favourite race medal and well share it
with our readers on Facebook, Twitter and Instagram.

Amy Stupavsky
Breaking through, p.36

Amy Stupavsky is a Toronto-based writer and runner.


Her work has appeared in the Globe and Mail, Toronto
Life, and U of T Magazine, among other publications.
@amystupavsky

join us on facebook canadian running magazine, on twitter


@canadianrunning and instagram canadianrunning for frequent
updates on the canadian and international running scene.

for the city


for the celebration
for the spectators
for the scenery

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

Photos: Courtesy of the Canada Running Series, uncredited, brightroom.com

Lindsey Craig is Toronto-based runner, sports and


fitness enthusiast and passionate storyteller. With a
masters in journalism, shes covered two Olympics
for cbc Sports and written for ctv Montreal and
Global News. She completed a half-marathon, runs
charity races and is always looking for new ways to
@lindscraig
inspire through sports reporting.

Letters

Left Left to right: Kelly,


Sandra, Janet, Wendy and
Laurie Gibson at the 2013
Victoria Goddess Run

Bottom Margery Frisch


racing the 2012 Bayshore
Race 10K

Meet Margery

Cover Goddesses

I thoroughly enjoyed the article, Its Never Too Late to Be a Winner by


Margery Frisch in the Nov./Dec. 2013 issue.
It was witty, self-deprecating and inspiring. I must object, however, to
the accompanying illustration. Do you actually know what a 60-year-old
woman really looks like? Not like the white-haired, bun-wearing, wrinkled
old lady depicted in the cartoon.
Before you lose some subscribers, I suggest you run a photograph of an
actual 60-year-old runner, Margery Frisch. It may appease the many fit,
50-plus women out there.
P.S. I liked the recipes, too.
Jean Frances Diemert

I subscribe to your magazine, and when I received the


July/August 2013 issue, I was surprised and delighted
to see Natasha Wodak wearing the same Asics top
we chose to wear for the Goddess Run in Victoria
this year.
Thank you for all the insightful articles in your
magazine. Good luck to Natasha in her training. We
will be cheering for her.
Laurie Gibson, Calgary

Our Ongoing #RunChat on Facebook and Twitter


the exact morning of the 2,500th anniversary of the marathon. I got an extra huge
cheer from the Greek cheering station as
Aku Khan: I think if its a run to support a I ran through and pointed at my bib. Im
charity then perhaps having the option to keeping that bib as a memento.
pay extra to have a special number should Marc Roy: Some events do not assign 13
be present so that more funds can be raised. or 666; all Ironman events, for example,
But for a normal race random works best.
skip 666. At most events, it would not be
Chris Wignall: I think races should have an issue for the timing company to make
a handful of extra numbers on hand in the change for anyone that would ask for a
case someone is unhappy with the number new number.
they got. Reasons may seem silly, but why Michael Stasica: For a cost, yes. Highest
make issue of it for the tiny fraction who bidder, more money to charity.
would be likely to request a change.
Crystal Ess: Of course Id prefer a certain
Belinda Cooper-Loewen: Its just a number, but I like the not knowing, Then
number. If you feel its unlucky you make when you get a number, or even a number
it unlucky. I love number 13. Nothing within your number that means someunlucky about it.
thing, its that much more meaningful.
Teresa Nightingale: I wouldnt care Sam Callan: How about offering online
about getting #13 or whatever myself. But bidding for those who want a specific
at #stwm in 2010, I thought it was pretty number? It would have to be completed by
cool that I was randomly assigned 2500 some date. The money could either be more
for the marathon. We were running on revenue for the race or go to a charity.

Photos: Courtesy of Laurie Gibson, Bayshore Race

We asked: Do you have a bib number youd request?


Or one youd refuse, if you could? Should races allow
you to reserve or pick a number?

Write, sHare, iNsPire,


eNGaGe, iNform, raNt

Email your letters to


michael@runningmagazine.ca
runningmagazine.ca

Great Strides

mike strange

Goes the Distance

A former champion boxer takes off his


gloves and pounds the pavement across
Canada in the ght against cancer

With several boxing titles and two Commonwealth Games


gold medals, Mike Strange is well acquainted with suffering.
Yet, none of his training could prepare this former three-time
Olympian for the physical and mental anguish he would endure
as he ran across Canada in the fight against cancer. Strange went
from never having run a marathon to completing one a day for
81 days straight.
Stranges journey began after he met Kelsey Hill, a 12-yearold girl battling a malignant brain tumour. The Niagara Falls,
Ont. native was inspired by her strength in the face of such
adversity and created the Box Run to raise money for childhood
cancer research. Strange admits that his ignorance about distance
running was a blessing in disguise. Its a good thing I didnt
know how hard a marathon was to get through, says Strange.
Or I may not have done it.
Word quickly spread about Stranges ambitious goal and noble
cause. He was introduced to Matteo Mancini, an 11-year-old
boy fighting osteosarcoma, the same bone cancer that ravaged
Stranges hero, Terry Fox. Strange felt that meeting Matteo was a
sign that the Box Run was for the right reasons. Some children
have been given a life sentence; they are true heroes, he says.
On April 12, 2012, Strange took his first strides in Thunder
Bay, Ont. There were many complications along the way. At one
point, he grew tired of the playlist on his iPod and found himself
exhausted and frustrated as he plodded along the side of the
highway, followed by his team in a recreational vehicle. From
my training runs and 140-song playlist, I knew I was running
longer than necessary, explains Strange. They soon realized that
the borrowed RV was American and the odometer was calculating miles, not kilometres.

10

Canadian Running

January & February 2014

Motivation was tough at the best of times. In Regina, Strange


was devastated after hearing news that Matteo Mancinis cancer
had spread to his lungs. I just wanted to give up, but then phone
calls, letters and videos from back home reminded me this was
the reason for the Box Run. Cancer touches everyone, he says.
Running along the shoulder of the Trans-Canada Highway
provided a stark contrast of experiences for Strange. In a single
run hed go from marvelling at the beauty of a Prairie sunrise to
having to leap over roadkill. Most days I didnt want to go back
out there, Strange confesses. I just wanted to eat and go to
sleep. But he was kept on task by local runners that heard about
the Box Run and joined him for stretches, serving as a valuable
distraction from the treacherous weather conditions and increasingly challenging terrain as he headed west.
Strange didnt give his body sufficient time to rest between
runs, and exhaustion, shin splints and knee pain began to plague
him. By the time he crossed over into British Columbia, hed lost
25 lb. and was popping three Advil a day for pain. After running
a total of 3,139k, Strange completed the Box Run on July 3, 2012,
in Victoria.
Strange says he now has a new appreciation for marathon
runners. And even after running dozens of marathons and
pushing his body to its limit, he says that he can no longer
remember the pain and anguish he felt out on the road. Over
$100,000 was raised for childhood cancer research and I would
do it again in a heartbeat, says Strange. It was not a surprise then
that Strange recently announced that he will hit the road again in
May, 2014. He says that hes doing round two of the Box Run in
the memory of Matteo Mancini, who lost his battle with cancer
last May.

Photos: Christine Hess Photography

By Jill Tham

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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

The Great Golf Marathon

Olympian Bernard Lagat proves that


running isnt everything as he comes in
dead last at the 2013 Speedgolf World
Championships at the Bandon Dunes
Golf Resort in Oregon

In 1938, speedgolfer pioneer J. Smith Ferebee


embarked on a golf marathon, playing 600 holes of
golf in eight American cities over four days, shooting
99 or better on each 18-hole course, and running a
total of about 295K.

By Michal Kapral

12

Canadian Running

January & February 2014

Photos: Timothy Scahill

Caddy Smackdown

I hate walking; I really do. Our house is 800m


place. American Bernard Lagat, double
from the subway and I sprint it every time. I run to Until recently, caddies had their own Olympic medallist and winner of the 2007
the grocery store, to the coffee shop, and I run up the version of speedgolf at PGA events at world championship in the 1,500m and
stairs in my house using my hands to assist (You TSP Scottsdale and Colonial in Arizona. 5000m, finished dead last, showing the
run up stairs like a kid. as my 10-year-old daughter Carrying a full bag of clubs, the tour- importance of the golf part of speedgolf.
exclaimed with glee one day). I even buy dress shoes naments held annual caddie races Scores are calculated simply by adding
on a par-three hole, to entertain the running time, in minutes, to the golf score
based on their runnability.
I dont golf much, but when I do, I get impatient crowd. Sprinting the 150-yard course, for 18 holes. The world championship was
with the sluggish pace. Recently, I was playing a the caddies would dump their bags on a two-day event, won by Irishman Rob
round of golf with a couple of non-runner friends in the edge of the green and end with a Hogan, who shot a 77 in 39:31 on the first
Haliburton, Ont. when the sky turned dark and it dive-for-home-plate-style finish onto day and a 79 and 41:29 on the second.
began to pour cold rain. Determined to finish up our the green. PGA Tour officials put an
John De Finney wore his Garmin doing
round, we started playing at high speed. The other end to the caddie racing tradition this the Hit and Run course at Angus Glen
guys used a golf cart to motor themselves through past summer amid concerns for the in Ontario and it measured exactly 10k.
the course, whereas I began sprinting from one shot caddies safety.
You dont realize that youre covering that
to the next. A couple of years earlier, I had written a
much ground, he says. Its like doing a
story for Canadian Running about the Hit and Run Golf Classic, a speedgolf fartlek workout. Youre running no more than 250m
tournament in Thornhill, Ont., organized by John De Finney, a chiropractor at a time for the average person. De Finney not only
and runner. I had been anxious to try out the sport, and now was my chance enjoys the running aspect of speedgolf, but finds the
to give it an unofficial attempt.
golf more enjoyable, too. Theres less mental presEveryone else had abandoned their game on the Haliburton course, so we sure. You dont over-think your shot; you dont have
could move as quickly as we wanted without having to worry about running time. You also dont have time to get upset or mad.
into someone in front. The other guys laughed at me as they rolled past in the You take your shot, pick up your clubs and run.
golf cart, but I was having the golfing experience of my life. I realized how
The best-known times for speedgolf are almost
frustrated I had been with the idle pace of the game as it was normally played. unfathomable. Christopher Smith shot a six-underTurns out elite runners also get a thrill out of high-speed golf. Last par 65 in 44:06 at Brandon Dunes to set a world
fall, the Speedgolf World record in 2005, using just six clubs. Back in 1979, U.S.
Championships
at the Bandon miler Steve Scott set an unofficial world record for the
Theres less mental pressure.
Dunes
Golf
Resort
in Oregon fastest round of golf, sprinting the 6,500-yard course
You dont over-think your shot;
welcomed two Olympic medal- in 29:33 and shooting a 95, using a single club.
you dont have time. You also
lists. New Zealander Nick
I dont recall my score or my running time from that
dont have time to get upset or
Willis, silver medallist in the rain-soaked day of impromptu speedgolf, but back at
mad. You take your shot, pick up 2008 Olympic 1,500m and a the clubhouse, wet, muddy and with that happy postyour clubs and run.
serious golfer, finished in 13th run feeling, I had earned my beer.

Runners Kitchen

Four Eating Fixes


for Healthy Running
Busting some common food myths

By Bobbi Barbarich

If you struggle with your weight, it can be tempting


to listen to the latest fads, supplements and supposed
super foods promising weight loss. New scientific
research clears up a few common misconceptions.

no difference in performance between the diets.


They also noticed runners eating the low GI meals
had lower insulin and blood glucose levels, which is
healthier for your overall metabolism.
Rather than reaching for bagels, muffins or rice for
The truth about added fibre
fuel, choose lower glycemic index carbohydrates like
Foods naturally high in fibre (beans and legumes, sweet potatoes, quinoa and oatmeal. It wont hurt
whole grain foods, fruits and vegetables), take longer your performance, and will make you healthier in the
to digest because insoluble fibres take time to mulch, long run.
while soluble fibres hold water and move slowly
through your gut. These two actions make you feel Drink milk and lift weights
full while your body works and this fullness can Theres a reason why the majority of protein powders
are whey-based. Whey is affordable and it works.
slow how quickly you reach for another food.
Yet food companies have taken this idea and run a But even more effective than protein powder is the
little too far with it added fibres dont seem to work original source of that whey: good, old-fashioned
milk. With protein, B-vitamins, carbohydrates and
in the same way as naturally occurring fibres do.
In a study published in the Journal of the vitamin D, this nutritionally balanced food really is
Academy of Nutrition and Dietetics, researchers the best recovery drink.
In a Medicine and Sport Science review on the effect
from the University of Minnesota challenged the
idea that added fibre aids fullness. Participants ate of resistance exercise and milk consumption on weight
two meals a day as a low-fibre snack bar or one that loss, researchers from McMaster University detail a
contained 10 grams of added fibre. The added fibre beautiful relationship: women who lift weights and
bars ended up having no impact on how full the drink milk increase lean mass and decrease fat mass
more than women who dont.
participants felt.
To build muscle mass and lose weight, choose
Instead of buying fibre-added processed foods, go
natural. Stick to whole grains, include lots of vegeta- regular milk over chocolate milk. If milk bothers your
bles and fruit throughout the day, and make beans a belly, choose lower lactose dairy products like plain
yogurt or aged cheese. Whey protein has less lactose
regular menu item.
than milk, and whey protein isolate has none.

Fuel your run with slow release carbs


If youve managed to ignore the popular criticism of
this essential nutrient, the carbohydrate conundrum
may get even more confusing. Some recommendations advise you to eat high glycemic index (GI) carbs
white bread, sugary drinks in your pre-run meals
because they are digested quickly and the energy is
easier to access in comparison to low GI foods. Yet
high GI foods are less satisfying making you hungry
sooner than you want to be.
But a study from the University of Saskatchewan
and published in the British Journal of Nutrition pokes
some holes in this long-practiced recommendation.
Participants ate either a low GI or a high GI meal
two hours before and one hour after performing
two 90-minute running workouts, separated by a
three-hour break, over two days. Researchers found

14

Canadian Running

January & February 2014

Run fast, but eat slow


In a 2011 study published in the Journal of the
American Dietetic Association, researchers in New
Zealand looked at the eating speed of 2,500 women
and their body mass indexes. Faster eating rates were
clearly associated with higher body mass indices. The
same is true for men. In a 2012 study from the journal
Metabolism, faster eaters had higher bmis and greater
risk of diabetes.
Unfortunately, our environment doesnt favour
slow meal times. Taking longer lunch breaks, however,
may just be the answer in your weight loss dilemmas.
Slow eating gives your body the chance to know when
its full. Youll also be more aware of the sensory
features of food not just taste, but smell, texture and
sound giving you more pleasure with fewer bites.

ReCipe

Quinoa Tabbouleh
By Mary Luz Mejia

Photo: James Ramsay (Food Stylist: Susan Benson Cohen)

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

1. Put quinoa in a colander and rinse to remove any residue.


2. Place water, quinoa and a pinch of sea salt into a two-quart
saucepan. Bring to a boil. Reduce heat to a simmer and cover.
Cook for 1015 minutes or until all water has been absorbed.
3. While the quinoa is cooking, chop the tomatoes and cucumbers into small pieces, chop all of the herbs, mince garlic and
slice green onions. Place into a large bowl.
4. Add lemon zest and lemon juice, olive oil, a pinch of salt and
freshly ground black pepper to the tomato mixture. Stir to
combine.
5. Once quinoa is cooked, spread over a clean baking sheet to cool.
Once cooled, stir in cooked quinoa and mix well. Adjust for
seasoning. You dont want this to be too salty, but you dont
want a bland salad either.
6. Let tabbouleh sit in the refrigerator for at least a few hours,
ideally overnight so that the flavours marry and permeate the
quinoa. When ready to serve, let sit at room temperature for at
least half an hour, as this salad isnt eaten cold.
Option: Crumble feta cheese on top.

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

Jon Brown, two-time Olympian Bruce Deacon, two-time


Olympic medallist Simon Whitfield, 19-time Canadian champion Lucy Smith and Natasha Wodak, who has emerged recently
as a top-level runner.
During the past 35 years, while the Harriers have ballooned
in size, they have expanded their reach into the community to
assist with the organization and management of ten local events,
including two races that boast 12,000 participants each, the
It all started one night over a few beers
GoodLife Fitness Victoria Marathon and the Times Colonist 10k
for Canadas biggest running club
the second largest 10k in Canada. The club also hosts the first race
of the very popular Vancouver Island Race Series, the Pioneer
8k, which doubles as the first event of the BC Timex Road
Running Series.
By Christopher Kelsall
The club also hosts the Gunner Shaw Cross-Country Classic,
Thetis Lake Relays and the New Years Day Memorial 10k.
Hey, Barkeep, do you want to sponsor our running club? asked These events provide funds for bursaries and scholarships
Bruce Gunner Shaw, while enjoying a satisfying post-long run that are given to the University of Victoria as well as Camosun
beverage and burger. Who is in the club? asked the bartender College. To date, over $265,000 has been donated to commuand manager of the Prairie Inn Pub. Us, Shaw replied, hastily nity projects, including six Harrier bursaries and scholarships
motioning to two other exhausted yet amused runners at his in the names of Gunner Shaw (Athletics), John Thipthorpe
table. They were Alex Mother Marshall and Rob Pearson. That (Computer Science), Susan Reid (Civil Engineering), Arthur
was 1978 and those three men became the
Taylor (Track and Field),
club known as the Prairie Inn Harriers.
Rosamund Dashwood (Fine
There is no prairie-like countryside
Arts Dramatic Writing)
anywhere near Vancouver Island. The
and Ken Smythe (Cross
area is rugged, mountainous and heavily
Country). The Harriers have
treed, providing an ideal training ground
also donated $10,000 to the
for would-be long distance runners.
Heart and Stroke Foundation
Fast forward to 2013: the Harriers are
on behalf of Dave Reed, a wellMembers:
841
the biggest running club in Canada with
loved B.C. runner who died in
Fee:
$25
841 members. The club has runners of
2008 at age 54.
pih.bc.ca
Website:
all stripes and abilities, from beginners
Bob Reid is the spiritual
to top-elites like three-time Olympian
patriarch of the club, treasurer and one of the earliest
members, also joining in
1978. Susan Norrington is the
current, long-standing president, who gets re-elected each
year (13 terms and counting)
without much fuss. The
club executive includes Gary
Duncan, Garfield Saunders,
Sara Pape and Lara Wear.
The club offers training
opportunities each week:
Saturdays are at the traditional
meeting area for the club, Thetis
Lake Park. Tuesday evening
interval sessions take place at
various locations throughout
Greater Victoria. There are also
other groups that meet every
day around the city. The two
biggest annual club events are
the summer barbeque that
takes place in August and
the annual awards ceremony
in February.

Prairie iNN Harriers


Victoria,
BritisH columBia

16

Canadian Running

January & February 2014

Photo: Adam Lawrence

Club Stats

Honour Roll

Shoe In
asics Gel-nimbus 15 Lite-Show

International
Race Inspires
London Teen
Charlotte prouse
age:
Hometown:
School:
pBs:

Photos: Geoff Robins/Mundo Sport Images, James Ramsay

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.

$200, Heel 23 mm, Forefoot 13 mm


Mens 323 g (11.4 oz), Womens 286 g (10.1 oz)
The Asics Gel-Nimbus 15 Lite-Show
combines all the plush cushioning runners
have come to expect from the Gel-Nimbus
line with increased reflectivity for greater
safety in low light conditions. Like the
regular Gel-Nimbus 15, the Lite-Show
sports massive gel pods in the forefoot and
heel for exceptional cushioning. But unlike
the traditional gel pods, the units in the
Lite-Show glow in the dark after they are
exposed to light. This glow-in-the-dark
technology really works and noticeably
increases visibility when running in
dark conditions. The upper continues
with the visibility theme by incorporating bright colours and numerous
reflective highlights.
Asics wisely carries over other features
from the regular Gel-Nimbus 15 including
the dual layer midsole for greater cushioning, the foot-conforming FluidFit
upper and a moderate 10 mm drop.
Runners will also appreciate the plush
collar construction and secure heel fit. As
a premium neutral cushioning shoe, the
Gel-Nimbus 15 Lite-Show is particularly
suitable for high mileage training, larger
runners or anyone looking for lots of cushioning and excellent visibility.GA
runningmagazine.ca

17

Elite Q+A

Kip Kangogo
Mr. Consistency Has a Big year

Kip Kangogo of Lethbridge, Alta. is one


of Canadas fastest and most consistent
distance runners. In 2013, he had an impressive string of victories at the Vancouver
Spring Run Off 8k, the Yonge Street 10k
and the Scotiabank Vancouver Half-Marathon. In October, he nished second at the
Victoria Marathon in 2:15:35, making him
one of the countrys top marathoners.
Kangogo is both feared and loved by his competitors. Reid
Coolsaet, Rob Watson and other elites say that Kangogo is among
the most gracious, sportsmanlike and consistent runners they
have ever faced. If he is on the line, Kangogo will be a factor in any
Canadian race. Canadian Running spoke to Kangogo shortly after
the Victoria Marathon.

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: What was your affiliation with Lethbridge College


and their school team, the Kodiaks?
KK: When I first came to Canada in 2001, I ran for the Kodiaks.

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

Kip Kangogo wins the 2013


Toronto Yonge Street 10K

18

Canadian Running

January & February 2014

before moving up. This years finish was tricky compared to


when I won it in 2010. As soon as you come up the hill the finish
is right there. I was expecting that when we came up the hill, we
would see the finish in the distance. I was planning on my kick
only to realize it was over.
My main goal is to understand the marathon better and
improve my time. I give much credit to my family for providing
me with an enabling environment to train at this busy stage in
our lives. My long-term goal is to rub shoulders with the best in
the world. I just have to work for it.Christopher Kelsall

Photos: Adam Cadotte/CANADA RUNNING SERIES

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.

The amazing 860v4 is here. See a t specialist at any


of our partner retail locations to feel the unbelievable
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of a beautiful relationship.
THIS IS #RUNNOVATION.

On the Run in

The countrys largest city has a lot to offer runners

By dan Way

Canadas largest city may not be known as a premier running hotspot,


but its lakeside location and generous green spaces offer more than their fair
share of unique and scenic running routes. A vibrant community of runners
can be found training year-round including throughout the hot and humid
summers to the mostly mild but occasionally bitter-cold winters. Toronto
also hosts a large number of excellent races that provide runners of all abilities a race of any distance almost any time of the year.

Below Looking west along the


Martin Goodman Trail and Lake Ontario
at sunset at Marilyn Bell Park

opposite bottom high Park trails


during a snowier winter

ShORT
8K

Torontos largest and most popular public park,


located in the beautiful west end and just north of
the Lakeshore, is also one of its most popular running
spots. A 2k loop (also a road and bike path) at the north end of the park allows for great
interval and speed training. The teardrop shaped, undulating loop was a favourite
workout spot of the Canadian marathon record holder Jerome Drayton when he was
ranked the top runner in the world in the mid-1970s.
The parks many tough 300400m hills, including Colbourne Lodge Drive, Centre
Road and Spring Road, are perfect for strength training. The 4k outer trail loop makes
for great soft-surface scenic running. The park also features an outdoor skating rink
in winter, soccer fields and baseball diamonds, tennis courts and even a zoo. The long,
gradual hill that passes by the zoo along Deer Pen Road is especially difficult when
holding ones breath.
The Grenadier Restaurant, located smack dab in the middle of the park, is a great
place to refuel with a traditional-style breakfast. Trendy Bloor West Village also offers a
multitude of dining and shopping options, just minutes away.
gmap-pedometer.com/?r=6118771

20

Canadian Running

January & February 2014

MeDiuM
16K

The Beltline, Out-and-back


The Kay Gardner Beltline Trail was originally a railway connecting the cities east
and west sides but is now frequented by
runners because of its soft surfaces and
shelter from the sun. Although it can be
accessed from several points, a popular
route starts parallel to Allen Road, just
north of Eglinton Avenue, and heads east
to Mount Pleasant Cemetery, down the
Moore Park Ravine and to the turning
point at the top of Milkmans Lane for
an out-and-back route of 16k. The route
passes by some hard-to-resist stops such
as Eglinton West, Davisville and the
Evergreen Brickworks.
gmap-pedometer.com/?r=6118781

3
High Park, Loop

The iconic Cn Tower

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

Photos: Oleksiy Maksymenko/AllCanadaPhotos.com, Vast Photography/AllCanadaPhotos.com

Toronto

Left

Imagess: Dean Tweed, Oleksiy Maksymenko/AllCanadaPhotos.com

On the Where to shop


Town

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

products from knowledgeable staff, it also offers group


training and coaching. Black toe running (95 Bathurst St.) is
a brand new running boutique located downtown (95 Bathurst
St.) that will also offer running groups as well as an exciting
line of the latest footwear and apparel. Finally, mountain
equipment co-op (400 King St. W) carries the largest variety of
minimal and trail running shoes in the city.

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

January & February 2014

Silvia was ready for


itI tothink
go down and I think
Krista and I were ready to
take it. Lanni Marchant

Lanni Marchant with


Silvia Ruegger and Krista
DuChene after setting a
new Canadian marathon
record at the 2013 Scotiabank Toronto Waterfront
Marathon

Scotiabank Toronto Waterfront Marathon


Race director Alan Brookes
is turning his Scotiabank
Toronto Waterfront Marathon
(stwm) into a hot destination on the international road
circuit. This year, the mens
race was the second-fastest
marathon in North America,
behind only Chicago.
A big question going into
stwm weekend was if any
Canadians would take down
either long-standing national
marathon record. Each mark
held a hefty prize purse, equalling $1,000 for each year
they had stood: $38,000 for
the men and $28,000 for
the women.

22

Canadian Running

Canadian womens marathon record progression


Lanni Marchant
2:28:00
Toronto Waterfront
Silvia Ruegger
2:28:36
Houston
Silvia Ruegger
2:30:37
Ottawa
Jacqueline Gareau
2:30:58
Tokyo
Jacqueline Gareau
2:31:41
Montreal
Linda Staudt
2:37:39
London
Christine Lavalee
2:42:50
Ottawa
Gayle Olinekova
2:44:04
Waldniel, Germany
Gail McKean
2:44:53
Vancouver
Christine Lavalee
2:47:39
Ottawa
JoAnn McKinty
2:57:40
Kitchener
Maria Brzezinska
3:03:15
Vancouver
Maureen Wilton
3:15:22
Toronto
Association of Road Racing Statisticians

January & February 2014

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

The unfolding story in


Canadian womens road
running has been t he
friendly rivalry bet ween
Lanni Marchant of London,
Ont., and Krista DuChene of
Brantford, Ont., Canadas two
top womens marathoners.
Both women represented
Canada at the 2013 iaaf World
Championships last summer
and both held similar personal
bests from the Rotterdam
Marathon 2:31:51 by Marchant
and 2:32:06 by DuChene. In
Moscow, DuChene dropped
out of the race early, and
Marchant limped her way to
a disappointing 3:01:54 finish

Photo: Todd Fraser/CANADA RUNNING SERIES

A day to remember in Toronto

amidst humid August conditions. This left them


hungry for a quality fall performance and many
suspected Silvia Rueggers national record of 2:28:32
from 1985 was ready to be broken in Toronto.
The weather on race morning was perfect for
running fast. The two Canadian hopefuls ran most
of the race together well under record pace, but
Marchant broke away from DuChene after the 30k
mark to finish in 2:38:00, setting a new Canadian
record. DuChene also dipped under the previous
mark, finishing in 2:28:30.
I think Silvia was ready for it to go down and I think
Krista and I were ready to take it, said Marchant after
the race. One of us was going to get it, and I think
both of us officially got it. Im just so happy I cant
even absorb it all right now.
Marchant, who will use her winnings to help pay
off law school debts, was correct, as Ruegger was
thrilled to see her record finally broken.
I know what it took to run that; the sacrifice, the
dedication and the work, so if someone was able
to run that I happily applaud and have the highest
respect for them, commented Ruegger at the finish
line after she congratulated both Canadian women.
Its recognition that its not a one-time only thing. It
sets a standard for what is possible in the marathon by
women in Canada.
Marchant and DuChene finished third and fourth
overall behind Flomena Cheyech of Kenya, who won
in 2:25:13, and Sechale Adugna of Ethiopia, who ran
2:26:43.
Brookes will also cut a significant cheque for the
winner of the mens race.

Whitlocks Marathon

WORLD ReCORD DOMinanCe

Photos: Dean Palmer, www.photorun.NET

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.

interview: Silvia Ruegger


AFTER 28 YEARS, THE FORMER CANADIAN MARATHON RECORD HOLDER IS HAPPY
TO SEE HER RECORD FINALLY FALL

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

The story shaping up beforehand was similar to the


womens side. Canadians Eric Gillis of Antigonish,
N.S., and Rob Watson, a Londoner like Marchant,
would be racing for Jerome Draytons 38-year-old
record of 2:10:09. But there was also a big-name East
African contingent that was chasing an even faster
mark in the Canadian all-comers record.
Gillis is a two-time Olympian and Watson represented Canada this summer in Moscow at the World
Championships.
The Canadians came up short of Draytons national
mark after being on pace for the first half of the race,
but ahead of them Ethiopian Deressa Chimsa was
putting on a clinic in world-class marathoning.
Chimsa took down the national all-comers record
by running the fastest marathon ever on Canadian
soil, breaking away from Kenyas Solomon Kiptoo
in the final 5k. The Ethiopian awed spectators by
throwing down an astonishing 2:55 kilometre going
though a hilly, turn-laden section which organizers
were calling the Gordian Knot. Chimsa cruised to a
2:07:05 finish.
He took home $55,000 in total: $20,000 for his
win and $35,000 for lowering the course record to
under 2:07:30.MD
runningmagazine.ca

23

Running News

Left Wilson Kipsang


pulls through with a new
marathon world record
at the 2013 BMW Berlin
Marathon

above an ambush marketer


crosses the nish line ahead
of new world marathon record
holder Wilson Kipsang, making
headlines worldwide

BMW Berlin Marathon


Wilson Kipsang delivers on his world record promise

24

Canadian Running

January & February 2014

Interviewed after the race, Kipsang, also


the bronze medallist at the 2012 London
Olympics, indicated that he could lower
the record further and vowed to return to
Berlin next year. His previous best time
was 2:03:42, which he ran at the Frankfurt
Marathon in 2011, a mere 4 seconds slower
than Makaus record.
Second place mens finisher Eliud
Kipchoge now has the distinction of being
the fastest runner-up in marathon history
finishing in a time of 2:04:05. Geoffrey
Kipsang placed third for the second year in
a row in 2:06:26.
In the womens race Kenyas Florence
Kiplagat won for a second time in Berlin
in 2:21:13. Sharon Cherop finished
45 seconds back to place second. Fortyone-year-old German Irina Mikitenko
took third in 2:24:54, and also lowered
the womens masters world record by
49 seconds.
With humble beginnings in 1974,
the Berlin Marathon grew from 2 4 4
finishers in its first year to a record
36,544 finishers in 2013. As this was the
40th annual Berlin Marathon organizers
brought back all previous world record
holders from Berlin to participate in the
celebrations and cheer on the runners on
at the start line. Haile Gebrselassie was
also the official starter for this years
marathon event.

Registration for the 2014 Berlin


Marathon is now closed, with 74,707
having registered for the lottery.
Frank Stebner

PROGReSSiOn OF WORLD ReCORDS


eSTaBLiSheD in BeRLin
WoMenS WoRLd ReCoRd
1977 Christa Vahlensieck GER
1999 Tegla Laroupe
KEN
2001 Naoko Takashi
JAP

2:34:48
2:20:43
2:19:46

MenS WoRLd ReCoRd


1998 Ronaldo da Costa
2003 Paul Tergat
2007 Haile Grebrselassie
2008 Haile Grebrselassie
2011 Patrick Makau
2013 Wilson Kipsang

2:06:05
2:04:55
2:04:26
2:03:59
2:03:38
2:03:23

BRA
KEN
ETH
ETH
KEN
KEN

MaSTeRS WoRLd ReCoRd


2003 Andres Espinosa
MEX 2:08:46 M40+
2013 Irina Mikitenko
GER 2:24:54 W40+

Photos: www.photorun.NET

Wilson Kipsang predicted he would


break Patrick Makaus mens marathon
world record at the 2013 bmw Berlin
Marathon. Makau was initially scheduled to compete against Kipsang, but had
to withdraw with an injury two weeks
before the event.
The 31-year-old Kipsang responded on
race day delivering a 2:03:23, lowering the
previous world record by 15 seconds.
Weather conditions were almost perfect
as Kipsang battled fellow Kenyans, Eliud
Kipchoge and Geoffrey Kipsang (no
relation). The three raced together and
were well under world record pace at the
halfway point (1:01:23), only to slow to
20 seconds behind Makaus 2011 35k split.
That left it up to Kipsang to determine
his own fate as he surged ahead by himself.
At 40k he was just three seconds faster
than Makaus 2011 split, but managed to
take off 15 seconds as he passed through
the Brandenburg Gate. But the world
record was not without controversy. An
ambush marketer jumped the barricades
near the finish line and broke the tape
just ahead of Kipsang. This was surprising,
considering that race officials had significantly increased security after the 2013
Boston Marathon bombings.
This marks the ninth time that a world
marathon record was established on the
f lat and fast Berlin Marathon course.

ING New York City Marathon


The worlds biggest marathon is back and bigger than ever

above First avenue during the 2013 inG new York


City Marathon

Below Lisa Bentley


places second in the
womens masters division

The ing New York City Marathon was a


big event in more ways than one.
The race shattered its own participant
numbers record with 50,266 runners
finishing off in Central Park. The previous
record of 46,795 was from the 2011 race.
The next closest number was last months
2013 Chicago marathon where 38,878
runners crossed the finish line. These
numbers pay testament to the explosion
of interest still taking place in recreational
road running.
It wasnt just those entered who were
interested in the New York City Marathon.
The race also experienced a record television audience. The event was broadcast live
nationally in the United States for the first
time in 20 years. Locally, New York station
wabc reported a 66 per cent jump from
its 2011 broadcast. The audience in the
New York area alone reached a peak of over
850,000 near the end of the race. wabc
also ran a primetime special on Saturday
evening, Countdown to the Starting Line,
leading up to the race which received over
double the audience of any other broadcast
during the same period. People seem to
be more interested in the marathon than
ever. Estimates also peg the number of live
spectators at two million.
Geoffrey Mutai said he was ready to put
on a show in New York and he delivered
on his promise, even under less than ideal
running conditions.
The Kenyan sat pensively in a large pack
of top contenders as a nasty headwind kept
any one runner from making a move in the
first half of the race. That all changed when
they crossed into Manhattan. Just like he
did in 2011, Mutai made his big move with
10k to go, dropping all but compatriot
Stanley Biwott. Mutai surged ahead once
again as they entered Central Park, and
effortlessly cruised to victory in 2:08:24.
Tsegaye Kebede fought his way up to
second place. The diminutive Ethiopian
secured the 201213 World Marathon
Majors series title and the $500,000
payday that accompanies it. He finished in
2:09:16. South Africas Lusapho April was
a surprise third-place finisher in 2:09:45.
Biwott faded quickly back to fifth place
after being dropped by Mutai.
The womens race seemed like it was
going to turn into a rout when Buzunesh

Deba and Tigist Tufa took a massive early


lead on the womens chase pack, which
included favourites Edna Kiplagat and
Priscah Jeptoo. The latter pair of women
were also in a fight for the $500,000
Marathon Majors series cheque, and it was
only a matter of time before one of them
was forced to make a move.
Jeptoo went alone in the second half and
chased down both Ethiopians, who at one
point had more than a four-minute lead on
the chase pack.
Deba and Tufa, who both live and train
together in the Bronx, were ultimately
out-classed by the faster Jeptoo. She ran a
seven-minute negative split to pass Deba at
40k, and then cruised through the last stage
of Central Park to a 2:25:07 victory. Her
payout for the win and the 201213 series
victory totalled more than $630,000.
Deba held on for a disappointing second
place (she placed the same in 2011) in
2:25:56 and was visibly upset for blowing
such a substantial lead. Former champ Jelena
Prokopcuka of Lativa snuck into third place
in 2:27:47 in what became a very openended race for the remaining top spots.
Also of note, Canadas Lisa Bentley, an
elite triathlete, was the second overall
womens master at New York, finishing
25th in 2:52:52.
They told me I could start at the front
and it was such an honour for me to be
able to start there, said Bentley. It would
have been nice to start with 50,000 other
people but it really was an honour to get to
start with the 30 Olympians at the front.
The 44-year-old was diagnosed in 1988
with cystic fibrosis and still went on to a be
a major force in the global triathlon scene.
I ran 2:49 in Boston this year and I felt
like I was fitter than that, so anything
south of that would have been good, but
word on the street was that NYC isnt the
best course for PBs. I raced 20 years as a
professional triathlete. Now this is just
fun for me. I run three days a week, coach
and work. Its really just a bonus to get to
run a marathon.
The top Canadian mens finisher was
Brendan Lunty, a 35-year-old Camrose,
Alta. runner who finished eighth in his age
category with a time of 2:36:17. Lunty won
the Okanagan Marathon and the Queen
City Marathon in 2013.MD
runningmagazine.ca

25

Bank of America
Chicago Marathon

Guelph Cements Dynasty


as Cross-Country National Champs
The Gryphons Canadian university dominance now extends nearly a decade

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

January & February 2014

Kenyan Dennis Kimetto proved that he


is one of the worlds greatest marathoners
with his convincing win in Chicago. The
29-year-old set a blistering 1:01:52 pace in
the first half and held on to an even split to
win in 2:03:45. The time shattered the old
course record by nearly a minute, netting
Kimetto a $175,000 payday. Since he took
up running just a few years ago, the former
peasant farmer has risen from being one
of Geoffrey Mutai and Wilson Kipsangs
pacemakers to their top rival.
After crossing the finish line, Kimetto
had mixed feelings about his win when
he discovered he was just seconds off the
world record. I was not aware I was on
world record pace since no one told us
and there was no lead car ahead of us,
the Kenyan said after the race. I dont
know why this happened and I dont
want to speculate but at the end of the
race, I had so much energy and when I
looked at the clock at the end, I knew a
huge chance had passed.
Fellow countryman Emmanuel Mutai
was the only runner able to hold on to
Kimettos hot pace in Chicago. He wound
up in second, just seven seconds behind.
Sammy Kitwara completed the Kenyan
podium sweep in 2:05:16.
Kimetto now has the fourth fastest
marathon time ever to go along with
the fastest debut of all time (Berlin 2012,
2:04:15) and a win earlier in 2013 at the
Tokyo Marathon. Because both Tokyo and
Chicago are part of the Marathon Major
Series, Kimetto also leads in points for the
20132014 $500,000 biannual prize.
A year after a heartbreaking second-place
finish, Rita Jeptoo delivered an impressive victory. Her 2:19:57 was the only
sub-2:20 by a woman in 2013. Jeptoos win
in Chicago was her second major marathon victory of the year, after winning
the Boston Marathon in April. Jemima
Sumgong Jelegat, also from Kenya, stayed
with Jeptoo until roughly 40k, but was
not able to hold on, finishing in second in
2:20:48. Russias Maria Konovalova was
third in 2:22:46.
Jeptoos race was particularly impressive because she managed a massive
negative split in order to squeak under

Photos: Geoff Robins/Mundo Sport Images

Perfect weather produces fast times


in the Windy City

Photos: Bank of America Chicago Marathon

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

Paula Keating, who was the top overall


womens master in 2:49:18. I was very
pleased with my Chicago result, Keating
said. I had to drop out of the race last year
at 35k due to a severe foot and ankle injury. I
was devastated, as I have never not finished
anything in my life.MD

Emmanuel Mutai

The KinG OF SeCOnD PLaCe


The Kenyan has finished in second place at
a major marathon an incredible five times
2009 World champion marathon, 2:07:48
(winner: Abel Kirui, 2:06:54)
2010 london marathon, 2:06:23
(winner: Tsegaye Kebede, 2:05:19)
2010 New York city marathon, 2:09:18
(winner: Geb Gebremariam, 2:08:14)
2011 New York city marathon, 2:06:28
(winner: Geoffrey Mutai, 2:05:06)
2013 chicago marathon, 203:52
(winner: Dennis Kimetto, 2:03:45)

Below left Dennis


Kimetto and Geoffrey Mutai
race neck-and-neck during
the 2013 Bank of america
Chicago Marathon

Below Rita Jeptoo wins


the womens race

The Science of Running


alex Hutchinson rounds up the latest in endurance research

28

Canadian Running

January & February 2014

interval length

Looking for that one magic interval workout


that will guarantee a new PB? Researchers from
the Mayo Clinic recently analyzed the results of 37
interval-training studies to determine their effects
on VO2 max, a measure of aerobic fitness involving
the amount of oxygen youre able to deliver to your
muscles when youre exercising hard. While all the
workouts successfully boosted VO2 max, the nine
studies that observed the largest increases tended
to rely on intervals lasting between 3:00 and 5:00.
Thats likely because shorter intervals rely more
heavily on anaerobic energy, while longer intervals
are too slow to really push your aerobic limits so this
is the sweet spot.
Of course, there are other ways to produce similar
results. If you do, say, 15 times 1:00 intervals with just
45 seconds of jog rest in between, youll be running at
a fast clip while relying mostly on anaerobic energy. In
the end, theres no magic workout, and its important
to incorporate a variety of different stimuli in your
training but its a good idea to make at least some of
your workouts hit that 3:00 to 5:00 sweet spot.

a.m. vs. P.m.

University of North Texas researchers tested the


difference in some key running parameters in the
morning (between 6:30 and 9:30 a.m.) and the evening
(between 5:00 and 8:00 p.m.). The most surprising
finding was that the runners were six per cent less
efficient in the evening, meaning that they needed
extra oxygen to run at the same pace. Fortunately, they
were also able to supply four per cent more oxygen to
their muscles along with seven per cent more anaerobic
energy so they were faster overall in the evening, in
agreement with previous studies.
Its still not clear what causes these circadian
differences, though the gradual increase of body
temperature throughout the day is thought to play a
role. For most people, the timing of their workouts is
determined by when it fits into their schedule, so the
findings are unlikely to change their plans. Still, dont
expect your times in morning and evening workouts
to be identical cut yourself some slack during early
morning sessions. And when youre preparing for a
race, bear in mind previous research showing that
working out at a particular time of day makes you
faster at that specific time: if you have a 7 a.m. race
coming up, make sure to do at least a few hard sessions
at 7 a.m.

Photo: Rob Wilkinson/lifestyle/Alamy/AllCanadaPhotos.com

listening to thirst

In the last few years, a puzzling riddle has emerged in hydration


research. Decades of experiments have shown that when athletes are forcibly
dehydrated by more than two per cent and not allowed to drink, their performance suffers. And yet real-world studies at big races show that the fastest
runners tend to be the most dehydrated at the finish in fact, Ethiopian
runner Haile Gebrselassie lost a full 10 per cent of his body weight while
setting a marathon world record.
A pair of new studies explores this riddle. University of Sherbrooke
researcher Eric Goulet and his colleagues had 10 runners complete a pair
of half-marathons on a treadmill in his lab. On one occasion they drank
according to a strict schedule to ensure they lost less than two per cent of their
starting weight; the other time, they simply drank whenever they felt thirsty.
As expected, the thirst group drank far less and lost more than three per cent of
their body weight, and also had slightly higher heart rate and body temperature. But in the most important
variable finishing time there
was no difference between the
two conditions. As long as the
runners werent thirsty, dehydration didnt seem to affect
their running speed.
This distinction between
thirst and dehydration was
explored by researchers in
Australia and New Zealand in
another study, published in
the British Journal of Sports
Medicine. In this case, volunteers were dehydrated by
three per cent by walking
and cycling in a hot room;
then they were rehydrated to
varying extents but not by
drinking. Instead, IV saline was
infused directly into their veins
to bring them to zero per cent,
two per cent, or three per cent
dehydration, without the volunteers being aware of their actual
level of hydration. In a 25k cycling time trial in 33 C heat, there was no difference in performance between the three conditions (in which they were
equally thirsty but had different levels of dehydration).
Taken together, these results suggest that the best hydration plan is simply
to drink whenever youre thirsty. Such a plan isnt without risks: for one
thing, most of us arent accustomed to paying close attention to internal cues
such as thirst, so it requires deliberate effort and attention to tune into these
signals. For longer races like the marathon, drinks also serve as a source of
much-needed carbohydrate, so drinking too little might leave you short of
energy even if you satisfy your thirst. Still, its increasingly clear that the
once-common mantra of drinking to replace all your fluid losses is now
outdated and obsolete.

Whats New
products you should know about

Walk or jog the rest?


A recent study in the Journal
of Strength and Conditioning
Research compared passive
(complete rest) with active
(light spinning) recovery
between intervals in a group
of cyclists. When the rest was
just 45 seconds, the cyclists
produced faster times after
just resting. But when the rest
was lengthened to 3:00, they
actually performed best after
the active recovery. Lactate
measurements showed that
the light spinning led lactate
levels to start dropping about
2:00 into the recovery, indicating that the elevated heart
rate was helping to clear
metabolic waste products from
the blood.
The results confirm what
many runners have felt intuitively that jogging during
recovery lasting a few minutes
or more helps you run faster in
the next interval. But does that
also mean that you should walk
or stand still if your recovery is
less than 2:00? Not necessarily.
If the workout is intended to
develop aerobic endurance,
then you may still be better
off jogging the recovery (and
keeping your heart rate up)
even if it makes the intervals
slower. If youre working on
top-end speed, on the other
hand, walk the rest.

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

Feet, Dont Fail Me Now:


The Rogues Guide to
Running the Marathon

David Carroll
Scholastic, 2013

Ben Kaplan
Greystone Books, 2014

In David Carrolls debut novel,


Ultra, the award-winning cbc producer
confronts the challenge of making
running cool for a generation of kids
who seem uninterested in being active.
The story is an easy read for children and
young adults, but still holds more serious
topics for deeper reading that can be
enjoyed by adults interested in the ultramarathon scene.
Quinn, a thirteen-year-old, decides to
follow in his fathers footsteps and run
the Shin-Kicker 100-mile race. He soon
realizes that the ultramarathon may not
be as simple as he thought. After his
inspirational story goes viral a result of
being posted on Michelle Obamas blog
he is invited to be a guest on a national
talk show. The story is told through a
combination of fictional talk-show transcripts between Quinn and television
host Sydney Watson Walters, and a firstperson retelling of his race.
The book tells a David and Goliath
story, offering up a new and refreshing
spin in the hope of encouraging young
readers to try running, though it does
present a possibly unintended question as
to whether or not these types of events are
safe for children. Throughout the novel
Quinn is presented with life-threatening
circumstances while stranded in the forest.
The teenager overcomes these challenges,
which makes for an inspiring read.
There is an unexpected subplot that
engages in political commentary in the
midst of an otherwise politics-free oasis of
enjoyable reading. Most of the commentary will likely go over the heads of the
books target audience, and feels forced.
Carrolls novel makes for an easy and
quick read, especially if you are already
interested in the ultramarathon scene. It
will certainly pull some hesitant spectators into the sport, but the eye-opening
truth about the dangers faced during a
100-mile race may also scare a few off.
Of course, ultramarathons were never
intended for anyone and Ultra does not
sugar-coat about how tough those who
race them have to be.SL

30

Canadian Running

January & February 2014

Part training manual, part running


guide and part celebrity playlist, Ben
Kaplans Feet Dont Fail Me Now is a
frenetically paced and exciting running
book. The user-friendly structure is
perfect for the complete beginner, but will
also appeal to veteran runners looking for
some insight on how to set a new PB.
The book is divided into four major
sections and further (and fittingly) organized into 26 chapters. Each section is
focused on a particular race distance,
starting with the 5k and progressing
through to the 10k, the half-marathon
and ending with Kaplans reflections on
the marathon.
Each chapter begins by outlining a few
weeks of training. Kaplan touches upon
how often and how far to run while
approaching each highlighted distance.
The book then discusses key running skills
and training concepts from shoe selection to mental motivation to nutritional
advice and pacing strategies. This essential
information is then validated using both
personal anecdotes and interviews with
the pros. Each chapter concludes with a
celebrity endorsed running playlist aimed
to provide some extra motivation to keep
running. As a former staff writer for such
publications as GQ and New York, Kaplan
has chatted with many of todays biggest
pop stars about whats on their iPod when
they go for a run.
Kaplans writing style and occasional
use of expletives may be a bit much for
some. But his enthusiasm for the sport
and his personal desire to improve endear
him to the reader as he endures unfortunate, albeit humorous, setbacks. This
should resonate with many runners, who
can perhaps learn some valuable lessons
along the way.DW

Peters Principles

So here we are: another year, another set of goals,


another batch of be-it-resolveds.
Not usually my style.
Im not the kind of guy who scratches out a list of
things to change when December flips to January. Ive
been comfortably content with the course my lifes
taking. Not completely, but mostly content.
Except for this year.
I had my heart set on lacing up for my eighth Boston
Marathon. I trained longer and harder last year than I
had in a few seasons. That would usually be enough to
guarantee me a spot in Hopkinton.

If I wrote in clichs, Id be tempted to say


here that Im putting my cards on the
table and making a New Years resolution:
this is the year of motivation.
Qualifying used to be like a six-inch putt in golf.
But sure as your golf games going to go south if you
dont bang out buckets of balls and practice those short
putts every week, your running game can go off the
rails when you get comfortably content. I fell short of
punching my ticket three years straight thanks to injuries and the demands that come along with two babies.
But after a year of consistent training and no injuries,
I finally got the Boston qualifier monkey off my back.

32

Canadian Running

January & February 2014

Still, I wont be there


for whats bound to be an
emotional weekend in April.
Ill have to wait another year,
when I enter a new age group
one that comes with a much
bigger qualifying cushion. In
2015, Ill be what amounts to a
master-and-a-half and probably still a clydesdale.
It can get tricky trying to
pump up the motivation for
something thats almost a yearand-a-half away. The heads got
a lot of time to lull you into
new games of you-can-getinto-better-shape-tomorrow.
We all struggle with motivation from time to time we hit
a plateau or fall short of a few
goals and it can get tough to
stay on track. We find excuses
to put off that hard workout or
to get in some quality miles.
Thats not going to happen
in 2014.
If I wrote in clichs, Id be
tempted to say here that Im

putting my cards on the table


and making a New Years
resolution: this is the year of
motivation.
More races, consistent
training and challenging but
achievable goals.
Im aiming to head back
to Boston in a year in better
shape than Ive managed in
years. Maybe slice a bunch of
minutes off that qualifying
time and move my way up in
the starting field. And throw
off that clydesdale harness.
Yeah, Ill miss the emotion
thats going to course through
the streets of the city this April.
But, for me, Bostons always
been an emotional experience.
Ive teared up at some point
on the course every year Ive
been there. And some when
Ive watched from home.
The Boston Marathon never
gets stale.
Now, if thats not motivation, I dont know what is.

Image: Christy Hill / www.chillfactor.tv

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

January & February 2014

Photo: AGRfoto/Alex Rowbotham/Alamy/AllCanadaPhotos.com

More Isnt Always Better

Image: Adrian Forrow

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

January & February 2014

G
n
i
K
a
e
R
B ouGH
R
H
T
eiR
H
T
e
R
a LS
H
S
y
R
nT eiR Goa
u
o
C
e
H
H
T
T
d
S
e
S
v
o
e
aCR Hey aCHi
M
o
R
F
T
S
R
W
e
o
n
H
Run S aBouT
SToRie
By amy Stupavsky

Image: Andrew Thomson

unners are a tribe of go-getters. We run in the heat,


rain, and snow. We propel ourselves through gruelling training regimes and clock hundreds of hours in
the name of progress. As a meritocratic sport, running
rewards hard work and commitment, giving back what a
runner puts in. Pushing ourselves is part of the goal and
moderation does not usually come naturally.
But on the eve of a new running season, its time to ruminate on past challenges and redefine our limits. Whether its
beating a personal record, winning a medal, racing farther, or
being more consistent, improvement is all about evaluating your
performance and making the changes that lead to breakthroughs.
Weve gathered advice and wisdom from elite and recreational
runners whove learned from their pasts and keep reaching for
the top. Heres to starting the year off on the right foot.

The RunneR
Paula KeatiNG, 47, miramichi, N.B.
The aCCOMPLiShMenTS

Broke New Brunswick womens marathon record in


her first marathon with a 2:58:02 in New York City,
2009; current N.B. marathon record-holder with
2:47:26 in Boston, 2011; female winner of the Detroit
Free Press Marathon in 2010; won female masters
division nyc marathon in 2011 at age 45; placed 14th
overall female at the Boston Marathon in 2012; and
RunNB hall of fame inductee in 2012 and RunNB
female runner of the year, 20092012.

The BReaKThROuGh

Im an endurance person, not a speedster. My strength


is definitely in the longer distances, and my favourite
race by far is the marathon. I enjoy the training and
sense of accomplishment. Ive had no formal coaching
to date, but I read voraciously about running, physiology and nutrition. I try to apply what Ive learned
to improve myself. Probably the biggest change in my
improvement has been incorporating more tempo
work for speed and endurance.
runningmagazine.ca

37

Breaking Through

The first half of 2012 was shaping up as


a breakthrough season for me, with some
of my best results. Unfortunately, I was
tripped up at the start of a race midway
through the season. It threw off my
alignments but I continued to train hard,
setting myself up for a huge foot and ankle
injury last fall. I am in a rebuilding phase.
Ive always done some cross-training and
small amounts of core strength work, but
over the past year, Ive added more, both
to help in the healing process and keep me
running stronger in the future.

The TiP set Goals aNd commit


to acHieViNG tHem.

My motto is train hard, run strong.

A competitive runner in his youth loses weight and reinvents himself after
more than a decade off.

The BReaKThROuGh

I gained about 50 lb. after I stopped running in the mid-90s. Ironically, in


that time I also became a partner at Aerobics First, a local running store. In
2010, I discovered the ElliptiGo through my work, which allowed me to do
something approaching running again for the first time in years. I managed
to shed about 40 of those extra pounds and this year started running on solid
ground once again. This past April, on my 49th birthday, I ran a 5k and was
able to break 20 minutes. Fifteen years ago, I would have been upset by that
time. But Ive changed the way I look at running.

The TiP fiNd Your alcHemY.

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

Adding miles was a big challenge for me. I was used


to the effort of tough workouts, but not additional
mileage. It requires more energy and more time. This
was not something that Id done previously, but Im
much stronger because of it. My coach, John Lofranco,
and I implemented low-intensity mileage very gradually. Once a week, I double (one run in the morning and
one in the evening), ranging from 40 to 60 minutes per
run. Doubles were tiring at first, but Ive noticed a big
improvement in my endurance and stamina.

The TiP HaVe a strateGY.

If Im not strategic with my workouts, I run my body


down and develop injuries. Its good to have a plan
separating workout days and allowing for proper
recovery. Dont take on too much mileage too quickly.

Top left Luke


MacDonald runs the
halifax Movember
Run in november

38

Canadian Running

January & February 2014

Top centre Paula


Keating wins the
womens race at the
2010 Detroit Free
Press Marathon

opposite top
elizabeth Mokrusa
racing the 2013 Oasis
Rock n Roll Montreal
half-Marathon

Photos: Brendan Reid, Katy Madine / runphotos.com

The RunneR
luKe macdoNald, 49, dartmouth, N.s.
The aCCOMPLiShMenT

The RunneR
elizaBetH moKrusa, 32, montreal, Que.
The aCCOMPLiShMenTS

5,000m in 18:09 in 2013; marathon in 3:14:42 in 2010.

The BReaKThROuGh

Having a coach is really important for me. A formal training


program with intervals, speed work and tempo runs has really
helped me to progress. Its been my biggest change since I began
running again in 2004 after a lengthy break. I took 35 minutes off
my best marathon time after only about eight months of training.
Ive also introduced nutritional changes, weight training,
plyometric and core exercises, and sprints and strides during
easy runs. My coach and a nutritionist have supervised all of
these changes.

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

Three-time Canadian national team member;


competed in iaaf World Cross-Country Championships in Amman, Jordan, in 2009; set the 10,000m
Canadian Masters Record in 34:22 in 2012; ran a 2:40
marathon at age 45.

The BReaKThROuGh

Photos: Andre Funke, Henrik Olsson Photography, Jim Finlayson

My biggest challenge has been incorporating enough


daily rest time to support the heavy marathontraining load. My recent improvements have come
from years of consistently and gradually increasing
volume, and breaking up my training schedule.

The TiP coNsisteNcY HelPs me to staY iNjurY-free.

Occasionally, its necessary to take risks and push the


body to the edge to improve, but you have to pick and
choose those moments very carefully.

Far left Michelle


Kowanda racing the
2012 iRCM Challenge
Run For Life

Left Marilyn
arsenault

runningmagazine.ca

39

The RunneR
BoNNie mccormicK, 54, Halifax, N.s.
The aCCOMPLiShMenT

Volunteering in the running community while taking


two years to recover from a severe knee injury.

The BReaKThROuGh

I realize now that I was quite green before I tore my


meniscus. I was feeling pain for the better part of a
year before I could no longer run, but I didnt seek out
the guidance that I needed. The day I stopped running,
I thought that was it, I would never run again. It was
initially extremely difficult. But instead of walking
away from running, I decided to get more involved
with the community. My husband Myles was building
toward his first marathon, and I decided to become
his biggest cheerleader. I also started volunteering for
races and getting more involved, which has strengthened my love for running and my relationship with
other runners. This also put me in touch with a lot of
encouraging people that have helped me stay positive
and motivated. When I did start running again after
two years, I learned to be more patient and not force
anything. Ive set a goal to run a half-marathon again
in Ottawa in the spring of 2014.

The TiP if You Get iNjured, fiNd otHer WaYs

The RunneR
roB WatsoN, 30, Vancouver, B.c.
The aCCOMPLiShMenTS

Two-time World Championship team member; 20th place in the 2013


World Championship Marathon; four-time Canadian champion (marathon,
10k, and two-time steeplechase); 11th place in the 2013 Boston Marathon.

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.

to staY iNVolVed iN tHe ruNNiNG commuNitY.

Photos: Marathon-Photos.com, Dean Palmer, Doug Smith

Volunteer at events and get involved helping a running


group. Stay positive and surround yourself with good
people. When youre ready to start running again, set
smart goals and think long-term.

40

Canadian Running

January & February 2014

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.

The TiP BalaNce.


I do yoga for flexibility, weight training for strength,
track for speed, plyometrics for that explosiveness,
cycling for fun and massage to relax my muscles. In
the past, Id do too much each week. Now, Im much
more focused during each workout, and I try to keep
the balance throughout a two- to three-week training
cycle. This helped me to prepare for Brazil, especially
because I had to extend a competitive summer season
into the fall, when Im normally doing base work.

Photo: Richard Sibbald

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.

The TiP HaVe fuN WitH it.


My college teammate always said that I had my best races during training. I
was less stressed and more at ease. Do the work, but try to make it fun. Find
a running partner, or have someone bike alongside you. Thats the advice
I always preach and take advantage of easy days and recovery days to do
your best.
runningmagazine.ca

41

Measuring

Progress

Dramatic improvements in technology for


treating diabetes have empowered thousands
to hit the roads and trails

To ensure her blood


glucose is at the right level,
Katie Bartel often tests her
blood while running

A quick glance at Katie Bartels running blog makes it


pretty clear how she feels about diabetes.
The entry, Why I run, features a photo of a
closed fist with middle finger extended. Written
vertically in capital letters on the middle finger
is the word diabetes. The 35-year-old New
Westminster, B.C. mom and newspaper journalist
was diagnosed with Type 1 diabetes at the age of
nine. Shes never let the disease stand in her way of
doing what she loves.
I love the freedom of running, says Bartel, who
has competed in several half-marathons and two
marathons. Just being outside and seeing the world
as you run, thinking about your day.
To keep her blood glucose level under control,
Bartel has to juggle blood test strips, glucose meters,

42

Canadian Running

January & February 2014

insulin injections and infusions and adding running into the


equation makes it even more complicated. When she was a kid,
doctors advised her parents that she should stick to less intense
sports like softball to keep her blood sugar levels in check. I
pretty much picked clovers in the outfield, Bartel recalls.
Despite this discouragement, she eventually started running
in her late 20s. She placed third in her age category in her first 5k
race: I was hooked after that, she grins.
Shes far from alone. In recent years, the thinking about
diabetes and exercise has changed dramatically. The key driver:
new technology that allows diabetics to monitor and adjust their
glucose levels with ever-greater precision, so that even intense
exercise can be managed safely. For those with Type 2 diabetes,
running can even help them manage their condition. The challenges remain significant, but a growing number of Canadians
like Bartel are making running part of their life.

Photos: Mario Bartel

By Lindsey Craig

What is it?

High-tech tools

Diabetes is a condition in which the body


fails to utilize glucose properly. This is
usually due to lack of the hormone insulin,
or because the insulin available is not
working effectively.
Those who have Type 1 diabetes do not
produce insulin in their pancreas; those
who have Type 2 diabetes still produce
insulin but their bodies are resistant to it.
All Type 1 diabetics require insulin to help
manage their blood glucose levels. Some
Type 2 patients also require insulin, while
others manage the disease through diet,
exercise and in some cases, pills.
When blood glucose levels
remain too high for too long
(hyperglycemia or high blood
sugar), it can cause serious problems including heart disease,
blindness, impotence and stroke.
The opposite problem (hypoglycemia or low blood sugar) can be
just as serious, leading to neurological impairment, seizures,
unconsciousness, brain damage
or even death.
Since exercise impacts blood
glucose levels, keeping it in
check is especially important
for diabetic runners as ultramarathon runner Ian MacNairn,
26, knows all too well. In late
November 2012, the Type 1
diabetic was in Canmore, in
Albertas Bow Valley, for a routine
run. Hed already run 10 kilometres, first around Barrier Lake,
then to the top of Prairie View Mountain
when hypoglycemia began to set in.
I started to notice a twinging or spasming in my leg, he says.
MacNairn had brought two Lara energy
bars, but had already eaten them. The rest of
his food was in the car, 10 kilometres away.
The effects of crashing blood sugar are like
being drunk, he says: Youre incoherent,
you have slurred speech, drowsy eyes and
reduced cognition. As he started running
back toward his car, he began to lose control
of his feet and legs and was face-planting in
the snow. He started to get scared.
Eventually, MacNairn reached his car,
and was able to boost his blood sugar levels
back up. The experience was a crucial
reminder of the very real risks faced by
diabetic runners and of the importance
of managing the condition properly.

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

Left Team Diabetes


member Dan Poole after the
2013 Calgary half-Marathon

ian Macnairn

Right ian Macnairn


with his wife Rebecca and
daughter Katarina during
the transition between
Legs 1 and 2, about 45K into
the 2009 Canadian Death
Race in Grand Cache, alta.
a plastic bag containing a
glucometer and insulin sits
on the ground.

44

Canadian Running

January & February 2014

Photos: Adam Harris, Cheryl Coles/Canadian Diabetes Association, Christopher Powell

Top

above Dallas Stoddart


with three participant medals for the Maritime Race
Weekend Tartan Twosome
in eastern Passage, n.S.

Right Katie Bartels pink


wristband is her Road iD
which tells the world she
has Type-1 diabetes in case
of an emergency

Left Dr. anne Marie


hospod after the 2012
Ottawa half-Marathon is
anked by Jennifer Stiglitz
and Chris Scully Brown, who
both use insulin pumps

Photos: David Stoddart, Mario Bartel, Courtesy of Anne Marie Hospod

Putting it all together


Part of the reason blood glucose is so challenging to
manage is that its highly sensitive to timing, different
types of exercise and individual differences. Since
exercise itself stimulates the removal of glucose from
the blood, it can serve as a double-whammy when
combined with an ill-timed insulin shot in a Type 1
diabetic, causing blood glucose to crash.
Type 2 diabetics, on the other hand, benefit greatly
from exercises glucose-lowering effects, since their
tissues dont respond to insulin. Thats why exercise
is such a wonderful health benefit for people with
Type 2 diabetes, explains David Hood, a cell physiology researcher at York University.
Dallas Stoddart, 47, of Greenwood, N.S., agrees. She
has Type 2 diabetes and began running one year ago
through a learn to run program. Stoddarts mom also has
the disease, her grandmother had it and her aunt recently
passed away from diabetes-related complications in her
50s. Her aunt had also had her legs amputated below

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

Photos: Dean Palmer

From record setters to


masters phenoms to
those that make it all
possible, Canadas running
community has several
outstanding individuals.
We honour seven deserving
runners who have made a
huge impact on our sport
in the past year.

46

Canadian Running

January & February 2014

Female Runner of the Year

Lanni Marchant
Record-breaking marathon performance earns Marchant freedom

Lanni Marchant crosses the nish


line of the 2013 Scotiabank Toronto
Waterfront Marathon, setting a new
Canadian record for the womens
marathon of 2:28:00

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 arrives in Toronto to


a warm welcome from The hospital for
Sick Children

Male Runner of the Year

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

January & February 2014

and foundations in every province that


hes running through. I wanted to give
people the opportunity to donate in their
own community, McDonald said. I felt
that was going to make a bigger difference,
and it is.
He was doing about 50k a day all the
way to Winnipeg, but developed a crippling case of foot tendonitis. Ive had it
for the last two months. My front toe is
starting to turn in. Ive been told I would
need to take months off for it to heal, so I
just keep running.
McDonald believes that his success is
mostly a matter of ignorance. I start out
every single day not knowing what will
happen. I dont know where Im going
to sleep. The moment I start planning
is the moment I begin to become absolutely terrified with what Im doing.
He says the second he starts running
it seems to relieve the pressure of what
hes going through. I dont know how,
but things always work out, he said. A
person appears on the side of the road
to help, or a farm house pops up on
the horizon during a storm and Ill go
knocking on it. Ive got to believe it will
work out every single day when I wake
up, and it does.
With the winter fast approaching,
McDonald is facing increasingly severe
conditions. Yet the connection hes made
with people across Canada on Twitter
and Facebook has made it possible for him
to continue. Near the Manitoba border
there was no sign of refuge for two days.
I was preparing myself once again for
camping in the ditch and spooning cold
tinned fish into my mouth. And then a
Facebook follower from Winnipeg just
turned up in a huge camper van and
I got a bed that night in the middle
of nowhere.
The happiest moment for McDonald
was running around Sick Kids hospital
in Toronto. It was a big detour, an extra
15 marathons worth, to come down to
Toronto. Running around with the kids,
some of them dressed up as superheroes
because I do, was really inspirational.
McDonald says he will be carrying
that memory with him as he tackles the
toughest part of his journey: running over
the Rocky Mountains. Im really afraid,
McDonald confesses. But I know I can
do it. I just have to get out there every
morning and start running.MD

Photo: Rob McEwan / Argyle Communications

Golden Shoe Awards

Richard Lee coaches Olympic marathoner Dylan


Wykes during a 34K progression run at Red Rock
Canyon, Las Vegas, on Christmas morning in 2011

Coach of the Year

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

Photo: Kirsten Lee

promotes a positive energy within our


group, and has been a major catalyst in
reigniting Vancouver as one of Canadas
hotspots for long distance running.
Days after Wiebes big race in Victoria,
Natasha Wodak, who sought out Lee to
coach her through her first marathon
cycle, debuted at the Scotiabank Toronto
Waterfront Marathon, finishing in 2:35:16,
making her a top Canadian marathoner.
Richard is so committed to his athletes,
says Wodak. When I was training for
the marathon he would ride his bike next
to me on all my long runs, making sure
I got my gels and fluids, and keeping me
focused. He came to every workout, even
if it was only me. Hes more than just a
coach hes a mentor and a friend.
Rob Watson is one of Canadas fastest
marathon runners. During 2013, he has
run the second and third fastest times in
the country, including a 2:13:29 in Toronto
this October. Although he is coached by
his brother Pete, Rob has attended workouts with Lees group, I respect the
hell out of the guy, says Watson. He
is in this sport for the right reasons; he
just loves it. Hes not my coach, but he
rode his bike beside me and did bottle
duty for a 35k tempo run this summer,
just because hes a good dude who loves
running. Hes going to help change
the game out here. Im a big Rich fan.
Christopher Kelsall
runningmagazine.ca

49

Community Pillar of the Year

Alan Brookes

The architect of races for everyone

roviding an accurately measured course and finishing time


seems like a modest goal these days. But, when Alan Brookes
entered the world of road racing in the mid 1980s the standards
in this country were rather, shall we say, modest.
Today, the former University of Guelph English professor
oversees the nine-race Canada Running Series (crs). Each year
begins with the Vancouver Spring Run-Off in March and ends
with the Scotiabank Toronto Waterfront Marathon (stwm)
seven months later. These successes have earned him the 2013
Community Pillar award.
When we started in 1986 we promised everybody a safe accurate course, an accurate finishing time and place. That has been at
the core of every race, says Brookes, who was born in Cheshire,
England. The first stwm was in 2000, he recalls, Things took
off for us with Ed Whitlock becoming the oldest person to ever
run a sub-three hour marathon.
Brookess events have also helped develop and promote
Canadas current crop of top talent. Dylan Wykes, Reid Coolsaet
and Eric Gillis have grown into Olympians with the help of
the crs events over the years. Most recently, Brookes brought
Lanni Marchant and Krista DuChene to the Scotiabank Toronto
Waterfront Marathon and provided them with pacers and an
opportunity for them to break the 28-year-old Canadian record
on home soil. That accomplishment became an international
news event, giving mainstream media exposure to the two
runners as well as the sport.
We like to put on big city races, where there is room for everybody: elites, recreational runners, charities, healthy lifestyle
runners. You need all those groups to create a Barnum and Bailey
sort of event. People from all over Canada come to the races
and want to be part of them. Every year, his series of races also
generate close to $6 million for charities.
While the series has flourished, Brookes and his team do
not rest on their laurels. Each spring and fall, Brookes mans
the crs booth at many race expos, including Boston and New
York City, talking up the running scene north of the border. He
also travels to Tokyo, Chicago, Houston, Los Angeles, London
and Rotterdam to liaise with other race directors, as well as
make contact with the worlds top talent for future crs events.
But Brookes will be the first to credit other race directors for
much of what hes learned. London has been a big influence
on us and great at mentoring us, and Chicago, too, with its
best practices group. We are very proud of our standard of
operations and pride ourselves on organizing Canadian races to
international standards.
Brookes is a tireless champion of distance running in this
country. He is among the most inf luential figures in Canadian
road racing today, making him a true community pillar.
Paul Gains

50

Canadian Running

January & February 2014

Race Director alan Brookes takes the


lead at the 2012 Toronto Yonge Street 10K

Below alan Brookes racing the 1983


Miller high Life Toronto Marathon

Catrin Jones on her


way to winning the
50K race at the 2013
Squamish 50 in
Squamish, B.C.

Photos: Inge Johnson/CANADA RUNNING SERIES, Courtesy CANADA RUNNING SERIES, Brian Goldstone

Golden Shoe Awards

Master of the Year

Marilyn Arsenault
Getting faster at 45

Marilyn
arsenault

arilyn Arsenault of Victoria is a


runner, coach and running form
teacher through her business Mindful
Strides. She is also a trained opera singer.
She may be best known for her running
prowess, which is grounded on a superior work ethic that includes disciplined
training principles.
Three years ago, Arsenault planned
on debuting in the marathon at the 2010
Scotiabank Toronto Waterfront Marathon.
But a painful staph infection that seeded
in her pelvis and derailed her, and it nearly
ended her running career. She left the
hospital using a walker.
Arsenault persevered, and worked
her way back into being one of the top
masters runners in the country. In 2012
Arsenault finally made her marathon
debut, winning the masters division
in 2:42:44 at stwm. She also ran the
Canadian 40-44 age-group record in
the 10,000m (34:22) while training for
Toronto that year. It wont be possible
to perform at a competitive level forever,
but Ill get after it for as long as I can,
says Arsenault. Regardless, running
will always be part of my life,

Driven by a combination of a desire to succeed


and the memory of the infection, Arsenault was
back toeing the line in Toronto. Before the marathon, Arsenault set two Canadian age-group records.
In May, she ran a half-marathon, finishing in
1:17:33. Then in August she left her imprint on the
45 to 49 age-group record in the 10,000m by running
34:28. She accomplished both records in the midst of
marathon training, which included 210k weeks. At
stwm, she ran 2:40.20, a two-minute personal best
at 45 years old.
It was a good confidence boost running the
10,000m six weeks out from my marathon,
Arsenault says, reflecting back on her season. It was
done on a fairly big training week; I wasnt exactly
feeling frisky. Theres never any guarantee youll run
a great marathon, but any indication that your fitness
is on track eases your mind as you approach race day.
Arsenault is well-known for her smooth running
form and impressive work ethic in the Victoria running
community. Dr. Trent Stellingwerff, her coach and a
leading physiologist with the Canadian Sport Institute
in Victoria, says, I havent encountered many athletes
that have Marilyns discipline. I believe a lot of her
success comes both from great genes, but also the
dedication and focus that she learned through her classical music training. She is one of the most coachable
athletes Ive ever worked with.Christopher Kelsall

Trailblazer of the Year

Catrin Jones

a prolic West Coast runner takes to the trail

Photo: Jim Finlayson

atrin Jones of Victoria went on a tear in 2013, racing 20


times by mid-October, including two ultra-marathons and
five marathons. In late March, she headed south of the border,
finishing second in the Gorge Waterfalls 50k, which takes place
in the Columbia River Gorge National Scenic Area in Oregon.
Five months later, she won the prestigious Squamish 50k.
For her first marathon of the year, Jones travelled to the the Rift
Valley Marathon in Kenya, where she finished as the third female
on the challenging road and dirt course in an impressive 2:51.
Jones pulled off an interesting weekend in March, within 48
hours of completing the Rift Valley Marathon, she flew home to
Victoria and drove for nearly three hours the next morning to the
Comox Valley, where she competed in the Comox Valley HalfMarathon, where she won the race.
In May, Jones then finished third in the Canadian Marathon
Championships in Ottawa, running to a personal best 2:44:11.
She then capped off her marathon year with a win and another PB
at the GoodLife Fitness Victoria Marathon in October by crossing
the line in 2:43:03.
Showing her versatility in September, Jones jumped onto the
track, competing in the Francophone Games in Nice, France.

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

Golden Shoe Awards

Hughes was living in his girlfriends parents


basement in Toronto, working at a Running Room
and training alone. He realized he needed to do
something to save a career that was suddenly in
free-fall. I reached out to Wynn because I didnt
really have any other options. He said there were
only a few guys training with him in Scottsdale,
Ariz., Hughes says. He was able to get enough
funding to f ly me out there and give me a bit of an
allowance to pay for groceries.
Three months of uncertainty followed. Hughes slept
on a friends sofa down the road in Tempe. It was then
that he realized he could no longer rely solely on his
talent. He decided to completely change his lifestyle.
Training with two-time Olympic 1,500m runner
Nate Brannen, Hughes embraced his mentors attitude of complete professionalism. At Louisville,
Hughes was able to stay out late and then win races
entirely due to his innate athletic ability. But he was
getting left behind racing against East African men
at the professional level. So he just decided to start
living exactly as Brannen did.
Nates been around the block forever. I thought I
have to take it as seriously as he does. I now eat, sleep
and breathe running, Hughes says. Thats what it
takes to make it internationally and compete with
these guys.
The effort paid off later in the summer when
he lasted almost four laps with the leaders in the
London Diamond League 3,000m steeplechase. He
then hung on for, what was then, a new personal best
of 8:20. 49. That race gave him confidence going into
Moscow in August.
After running what many felt to be the race of his
life just to qualify for the final round in Moscow,
Hughes dug even deeper. As the Kenyan leaders began
to stretch out the pack, Hughes managed to hang on,
setting a new Canadian record of 8:11.64 and took
sixth in the world.
It has been hard, he admits. But I am not the only
sob story. There are plenty of kids who have nothing
and are tremendously talented but theres no funding.
I feel like it doesnt take a lot for an athlete to break out.
Trackie of the Year
You just need a couple of breaks here and there.
Now that Hughes is the Canadian record holder he
Leaping to the top
feels confident that he is able to do something he has
coveted since he took up the steeplechase.
year ago, Matt Hughes was already at the crossroads in his young running
If I can take two or three seconds off next year and
career. After stunning back to back victories as a steeplechaser in the again the following year, he reasons, that gives
ncaa championships in 2010 and 2011, the 24-year-old was seen as a lock for me a good shot at the Olympics and another chase
London. But he was worn out after college and failed to make the Olympics. to run in the final at the World Championships. If I
No longer a scholarship athlete and with no Sport Canada funding, in can perform well on the day, like I did in Moscow, I
January 2013 he made a desperate call to Wynn Gmitrowski, director of can improve a few seconds. I can give myself a pretty
Athletics Canadas Pacific Training Centre.
good shot.
I was pretty banged up after training for the Olympics, the University of
The load should be lighter as he moves forward.
Louisville graduate recalls. I knew this year I really needed to change some- Amongst the rewards for his superlative season will
thing. I had no funding, no scholarship and, in November 2012, I found out I be Sport Canada Athlete Assistance amounting to a
wasnt going to be considered for funding in 2013.
much needed $1,800 a month.Paul Gains
Matt hughes is
pumped about his
win in the 3,000m
steeplechase event at
the 2013 Canadian track
and eld championships
in Moncton, n.B.

Matt Hughes

52

Canadian Running

January & February 2014

Photo: Marc Grandmaison

Keep your eyes on the prize,


and you wont become one.

Disneyland Half Marathon Weekend Aug. 29Aug. 31, 2014

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

The ultimate winter cross-training

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.

Recommended Ski Spots


National capital region:
The Gatineau Park trails (more
than 180K)
Greenbelt around Ottawa
Nakkertok ski trails east of
Gatineau Park
North of montreal:
Along Petit train du Nord and
mont-tremblant,
Join the canadian ski marathon
(180K trail between Ottawa
and Montreal. There are 15K
sections that newer skiers can
do without committing to the
entire stretch.
sudbury, ont. (Various locations)
orangeville, ont. (Various locations)
lake Placid, N.Y.
fort Kent, maine

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

January & February 2014

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.

Photo: Don Weixl/AllCanadaPhotos.com

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?

Lifting for Strength

To achieve the best version of your running self, youre going to


have to do more than just run. Even though running and weightlifting are on opposite ends of the intensity spectrum, adding
strength training to a pre-existing endurance program is actually very beneficial for the endurance athlete. An article in the
Scandinavian Journal of Medicine and Science in Sports concluded
that high-volume, heavy-resistance strength training added to
the endurance program of highly trained endurance athletes led
to an enhanced endurance capacity of short (less than 15 minutes)
and long (greater than 30 minutes) durations.

We associate larger muscles with more strength. This is very


true but its not the complete picture, as strength is not solely
a property of muscle, but also of the nervous system. Focusing
your weightlifting on targeting the nervous system will result in
several favourable adaptations:
E nhanced neural co-ordination during
the recruitment of muscle fibres.
E nhanced motor unit firing frequency.
F avourable recruitment of fast-twitch
(high threshold motor units) muscle fibres.
I mproved inter-muscular coordination.
Better co-ordination of muscle synergist activation.
Lifting weights and strength training is a skill. Similar to other
skills, the more you can practice, the better you get at performing
the skill. Look at strength training as skill development for
getting stronger. It will result in improvements in movement
co-ordination, relative strength and overall athletic potential.
Incorporate these seven tips to maximize your strength development while minimizing the bulk.

Lifting weights will make you a


faster, stronger distance runner.
But how do you avoid bulking up?

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

A major component of running fast relates to how much relative


strength you have, in other words, how much strength you have
relative to your body weight. For example, if two runners both
weigh 150 lb. and one can deadlift 135 lb. and the other 205 lb., the
second runner is said to have more relative strength compared to
the first runner. This stronger runner is probably more resilient
to injury and can develop more power. Being stronger translates
to a better ability to apply force into the ground when running.
This runner is likely to run with more efficiency because theyll be
using a lower percentage of his total strength output.

56

Lifting for Size

Canadian Running

January & February 2014

1.

Incorporate near maximal lifting

Lifting heavy weight (>90 per cent of your maximum) will


improve strength by recruiting what are called high threshold
motor units. The muscle fibres associated with these motor units
have the most potential for increasing strength. Maximal lifting
is best applied to multi-joint exercises, such as squat and deadlift
variations. Even though the weight is heavy, your intent should
be to move the weight as fast as possible. This will ensure youre
recruiting as many fast twitch muscle fibres as possible. But use
caution and ensure proper lifting mechanics and use appropriate
spotting techniques.

2.

Incorporate explosive lifting/throwing

Speed lifts, such as Olympic lifting variations, kettlebell


swings and medicine ball throws are an excellent lifting style to
teach acceleration and power development. Loads around 60 to
80 per cent of your maximum should be used and moved as fast
as possible. Focus on sets of three to five repetitions.

Body Work

3.

Incorporate plyometric training

6.

Stand on stable ground

Otherwise known as jump training, plyometric training


involves hop- and jump-type exercises which train and develop
the stretch shortening cycling. The stretch-shortening cycling
teaches the body to better utilize stored elastic energy to produce
stronger and more forceful contractions. This improvement in
reactive ability can also be explained by improvements in muscletendon stiffness. Bodyweight or weighted plyometric exercises
can be utilized such as consecutive body weight jumps over
hurdles or continuous dumbbell jump squats.

Strength training shouldnt be a circus act. A picture of


someone squatting on an exercise ball seems to surface on social
media from time to time. Lately, it has been trendy to stand on
unstable surfaces to activate more core muscles, while weightlifting. This type of training is best left in the rehab realm. It
reduces the load you can use and the amount of force youre able
to produce. Full body co-ordination takes precedence, which
reduces the training effect for increasing strength. For the best
strength and power training results, stand on stable ground.

4.

7.

Cut down the volume

Lowering the volume and focusing on bar speed will have


a better training effect for improving strength and explosive
power rather than muscle growth. Also, an appropriate strength
training workout frequency for runners tends to be one to three
times a week depending on the time of year.

5.

Rest longer between sets

When bodybuilding or training for muscle growth, short


rest periods are recommended between sets, such as 30 to 60
seconds. When training for strength, increase your rest to two
to five minutes depending on the exercise. The loads lifted will
require longer rest periods to ensure you complete the same
number of reps in the subsequent sets.

Dont perform static stretching


prior to your workouts

Traditionally, we were told to static stretch prior to working


out to increase our flexibility, which was thought to reduce our
injury risk. The current recommendations suggest that dynamic
exercises are better for preparing you for your exercise session
or competition. Static stretching has been shown to negatively
influence strength and power production, speed, jump performance and agility. To better prepare you for your strength and
plyometric training-type workouts, save your static stretching
for after the session.
Jon-Erik Kawamoto, CSCS, CEP is a strength and conditioning
specialist in St. Johns, N.L. who specializes in strength training
runners. Find out more at StrongerRunner.com.

RACE TO A MOST COLORFUL DESTINATION


In Sarasota County, runners are always on the go. Youll nd races going on year-round, from obstacle runs to triathlons
and more. With scenery like white sands, green trails and a colorful downtown district, training here hardly feels like work.
Our gorgeous weather makes every season a great time to train, compete or just enjoy your favorite tness activities.
So for an inspiring, invigorating experience, point your feet toward Sarasota County.
Upcoming Events:

2014 Wilde Automotive Ringling Bridge Run January 18, 2014

Nathan Benderson Park International Triathlon March 8-9, 2014

First Watch Half Marathon March 14-16, 2013

PlaySarasota.org or call 1.888.888.7701

COUNTY SPORTS COMMISSION

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

inSTead oF: BRoWn RiCe


TRy: BLaCK RiCe
payoFF: FiGHT HeaRT diSeaSe

inSTead oF: GReen Tea


TRy: MaTCHa Tea
payoFF: dodGe diaBeTeS

Nutritionally, brown rice is a better bet


than white, but black rice may trump
all. According to scientists at Cornell
University, the bran layer of black rice
is chockablock with anthocyanins, the
same powerful antioxidants found in dark
berries like blueberries and blackberries.
Research suggests that these anthocyanins can reduce cholesterol absorption
which may improve blood cholesterol
numbers and protect against coronary
woes. Black rice has a wonderful nuttysweet flavour and can be found at Asian
markets as well as a number of health
food shops. Combine 1 cup black rice with
1 cups water in a saucepan and simmer
until tender, about 25 minutes. It makes
an exciting addition to salads and stir-frys.

Green tea meet your matcha. Verdant


matcha powder is made by grinding up
green tea leaves so you ingest whole leaves
instead of only the water they are steeped
in. The upshot is that by whisking the
powder into an emerald green drink, you
take in a huge dose of the main antioxidant
in green tea, called epigallocatechin gallate
(egcg). In fact, a University of Colorado at
Colorado Springs study found that matcha
provides up to 137 times more egcg than
regular green tea. A 2013 American Journal
of Clinical Nutrition study suggests that
antioxidants in green tea can help improve
blood sugar control and insulin sensitivity,
which would reduce the risk for diabetes.
To make a cup of earthy, pleasantly-bitter
matcha, sift a teaspoon into a bowl or
mug, pour a small amount of hot (but
not boiling) water over top, whisk briskly
to dissolve and add additional hot water.
Also add the powder to smoothies, salad
dressings, pancake batter and baked goods
such as muffins and cookies.

Canadian Running

January & February 2014

They might be blue, but there is nothing


sad about wild blueberries. Research
in the Journal of Agricultural and Food
Chemistry found that among common
fruits including bananas, grapes, strawberries and even their plumper cultivated
cousins, wild blueberries notched the
highest antioxidant levels. The anthocyanin antioxidants present in blueberries
have been shown to improve brain functioning by limiting the free radical induced
oxidative damage to your neurons. Whats
more, freezing wild blueberries shortly
after harvest locks them into an antioxidant-rich state. Out-of-season fresh
blueberries may loose significant nutritional firepower in their long trip from
farm to store and subsequent storage.

inSTead oF: ConvenTionaL ToMaToeS


TRy: oRGaniC ToMaToeS
payoFF: iMpRove SKin HeaLTH
You say tomato, we say organic tomatoes.
A recent University of California study
discovered that tomatoes grown under
organic methods contained significantly
more antioxidants than those reared using
conventional methods, which includes
the use of pesticides. The ruby red orbs
grown conventionally may loose some of
their natural defences, including antioxidants such as lycopene. Data suggests that
increasing lycopene intake can reduce the
damage skin experiences when exposed to
UV rays which may lessen skin cancer risk.

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.

Photo: James Ramsay (Food Stylist: Susan Benson Cohen)

Ingredients

3 large hard-boiled eggs


avocado, cubed
1 cup canned pinto beans, drained and rinsed
1 tomato, diced
red bell pepper, chopped
tsp smoked paprika
tsp sea salt
cup reduced-fat sour cream
4 small corn or whole wheat tortillas,
preferably warmed in the microwave
cup broccoli sprouts

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.

inSTead oF: duTCH-pRoCeSSed CoCoa


TRy: naTuRaL oR RaW CoCao
payoFF: BoLSTeR RunninG poWeR

inSTead oF: eGG WHiTe


TRy: WHoLe eGGS
payoFF: enHanCe eye HeaLTH

inSTead oF: FaRMed SaLMon


TRy: WiLd SaLMon
payoFF: QueLL inFLaMMaTion

Surprise! Cocoa powder is as flush with


antioxidants as many fruits and vegetables.
A Journal of Physiology study found that
the flavonoid antioxidants in cocoa may
help you keep up the pace by improving
muscle efficiently during exercise. But be
sure to choose natural or raw cocoa
powder over Dutch-processed, which is
treated with alkali to temper cocoas bitter
flavour but unfortunately lays waste to
most of the flavonoids. Beyond chocolate
cake, use cocoa powder to elevate oatmeal,
yogurt and post-run smoothies.

Blissfully, recent research has shown that


there is no reason to be chicken about
eating whole eggs. Cholesterol aside, it
turns out that egg yolks are jam-packed
with nutrients including selenium,
vitamin E, brain-boosting choline and
the antioxidant duo of lutein and zeaxanthin. These antioxidants are deposited
into the retina where theyve been shown
to protect eye health. For most people
without heart disease, one or two whole
eggs can be safely consumed daily.

Salmon already gets high-water marks


for its boatload of heart-healthy omega-3
fats, but heres another reason to order
this catch of the day: astaxanthin. This
up-and-coming carotenoid antioxidant
that lends salmon its pinkish hue may
help ramp up the immune system and
tame the internal inf lammation associated with disease progression and poor
exercise recovery. Astaxanthin found in
salmon muscle is derived from the algae it
eats, so youll likely get a higher dose from
sustainable wild species than its environmentally suspect grain-fed farmed
counterparts.

inSTead oF: LiGHT oR MediuM RoaST CoFFee


TRy: daRK RoaST CoFFee
payoFF: TRiM BLood pReSSuRe nuMBeRS
A recent University of Scranton study
found that coffee is a major source of
antioxidants in the North American diet.
A growing body of research suggests
quaffing antioxidants in java can reduce
blood pressure numbers by improving the
elasticity of blood vessels. But consider
joining the dark side. Food scientists at
the University of British Columbia found
that the Maillard reaction that occurs
when green coffee beans are dark roasted
produces a brew of different antioxidants.
Whats more, European scientists discovered that dark roasted coffee contains
N-methylpyridium (nmp), a chemical
generated during roasting that reduces the
production of irritating stomach acid.

60

Canadian Running

January & February 2014

inSTead oF: BRoCCoLi


TRy: BRoCCoLi SpRouTS
payoFF: THWaRT CanCeR
Crisp broccoli sprouts are immature broccoli plants that resemble alfalfa sprouts,
but have more of a peppery bite similar
to fresh radish. The sprouts contain up to
100 times more sulforaphane than mature
broccoli heads, a potent antioxidant which
has been shown to possess strong cancerbusting effects. Look for broccoli sprouts
in the produce section of many supermarkets and pile them atop your salads, soups,
sandwiches or fried eggs.

inSTead oF: GReen oR yeLLoW BeLL peppeRS


TRy: Red BeLL peppeRS
payoFF: Rev up iMMuniTy

inSTead oF: eMpiRe appLeS


TRy: Red deLiCiouS appLeS
payoFF: FiGHT CanCeR
As the old saw goes: An apple a day keeps
the doctor away. Especially true if you
choose Red Delicious, Northern Spy and
Ida Red varieties. Canadian scientists
determined that these apples possess more
antioxidant firepower than other common
varieties like Empire and Granny Smith.
One powerhouse antioxidant found in
these apples called quercetin appears to
be an ally in the battle against cancer by
protecting cell dna from oxidative damage
and helping kill off cancerous cells.

When it comes to bell peppers, red means


go. Compared to its green, yellow or orange Matthew Kadey, MS, RD blogs
counterparts, red bell peppers harbour about healthy home cooking at
significantly more of the antioxidant beta- muffintinmania.com
carotene. In the body, beta-carotene can
be converted to vitamin A to improve the
immune system, as well as bone and eye
health. The longer ripening process red
bell peppers go through likely results in
the beta-carotene boost.

Lab Rat

Stiffen your Core, Boost Your Running Economy


By Sean delanghe

Master the Basics

Theres more to the core than the six-pack that sits


Seeing pictures of yourself running can be an eye-opening experience. in front of the spine. The muscles surrounding
You remember striding powerfully toward the finish but the photos show our spine act as guide wires, says Dr. McGill. The
you slouching and twisting on legs that look as if theyre about to collapse. spine itself is relatively unstable, but the core
This isnt just esthetic concern: a wobbly core might be causing you to leak muscles are constantly contracting and relaxing
valuable energy that could be making you faster.
dynamically to keep it stable. That means we need
While the vaguely defined notion of core strength has been touted as to train the muscles on all sides of the spine. Try the
a fitness essential for years, the focus on six-pack abs has done runners a following exercises:
disservice. Many popular core exercises raise your risk of back injury, while
neglecting key muscle groups that help stabilize your upper body while you 1. Side planks To train the muscles on the side of the
spine, simply lie sideways, prop yourself up on
run. You need to train specifically to make sure your core stays strong even
your elbows and feet, and maintain a neutral, rigid
when youre breathing heavily. But if you do it right, the payoff in improved
spine. Aim for 20 to 30 seconds to start, and repeat
efficiency can be substantial.
three to four times.
For instance, one 2009 study published in the Journal of Strength and
Conditioning looked at the impact of a six-week core routine on balance,
joint forces and 5k time trial results. The runners improved their 5k time by 2. Bird dogs For the muscles behind the spine, start
on your hands and knees, establish your neutral
an average of 47 seconds (compared to just 17 seconds in the control group),
spine, and then lift your opposite arm and leg off
despite the fact that their balance and joint forces remained unchanged.
the ground while maintaining a stiff core. Hold for
What did improve, says Dr. Stuart McGill of the University of Waterloos
seven seconds, then switch sides and repeat. Start
Spine Biomechanics Laboratory, is the efficiency of their energy transfer.
with eight to 10 reps on each side.
The more stiffness we have [in the core], the more muscle action is
directed to the limbs, Dr. McGill explains. If the muscles that cross the hips
and drive the legs are attached to a stiff core at one end, then all of their action 3. Front plank For the six-pack at the front, a great
replacement for the sit-up is the front plank. Brace
is focused at the other end: the legs. If we see a wonky core, the expression is
yourself up on your elbows and toes, and hold for
that they are leaking energy, he says. So, how do we plug the leak?
20 to 30 seconds. Do each of these exercises three
to four times a week.

Mastering the plank is great, but its no help if all that


stability disappears as soon as you start breathing
hard.
The diaphragm, the sheet of muscles along the
bottom of the rib cage that you contract to draw air
into your lungs, is also a crucial source of support
for the spine. When you start panting, that support
disappears. As a result, some runners who can
normally hold a side plank will fall apart if theyre
breathing heavily clearly a problem for stability
Do No Harm
during running.
The first step is to make sure you avoid exercises that involve bending and
Dr. McGill offers a simple solution: do at least some
twisting the spine while its under load, like the classic sit-up. The discs in of your core work while breathing heavily. This may
your spine consist of a jelly-like inner layer protected by fibrous connective be as simple as sprinting up a hill, then holding a side
tissue. Each time you flex forward to do a sit-up, you compress the front of plank. With enough repetition, youll develop core
the disc and squeeze the soft inner portion toward the back. Do it enough stability that is independent of diaphragm contracand the disc can rupture, a serious condition known as disc herniation. It tion, and can be maintained while running.
doesnt even take much force: lifting heavy weights with your spine straight
Putting it all together takes time and effort, but its
is no problem, but bending forward (even with nothing but body weight) is. hard to argue with the results: a healthy back, and
Of course, some people get away with activities like the sit-up without injury. the ability to run at a faster pace without exerting
Dr. McGill says these individuals are just lucky. Those who have long, thin more energy.
spines with circular-shaped discs are less likely to experience a herniation,
he notes. Researchers have also found that repetitive extensions and twisting Sean Delanghe is a Waterloo and New Hamburg,
movements are dangerous, so, if you dont want to play spinal roulette, the best Ont.-based chiropractor, coach, writer and avid
age grouper. Find him online at drdelanghe.com.
approach is to stick with exercises that keep the spine in its neutral position.

62

Canadian Running

January & February 2014

Photo: Radius Images/AllCanadaPhotos.com

Train Functionally

Injury Prevention and Performance

Tibial Stress Injuries


To avoid a bigger problem,
dont ignore shin pain

image: Dean Tweed

By Theresa Wallace

another. A recent study by the Running Injury Clinic


and the University of Calgary Bone Lab found that even
18 months after diagnosis and treatment of a stress
fracture, the female varsity runners studied (women are
more prone to stress fractures) had a thinner tibia, lower
bone mineral density and reduced calf muscle strength.
One of the most frustrating aspects of combating
stress fractures is that its a chicken-or-egg phenomenon. We dont know if the lower bone density was
the result of the stress fracture or the cause of the
stress fracture, explains Dr. Reed Ferber, director
of the clinic. There is also an ongoing debate about

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

Left Check out our


accessories review at
runningmagazine.ca

Weve tested all of the best winter running gear


so that you will be warm and dry on those cold
Canadian winter runs.
By Gus alexandropoulos

64

Canadian Running

January & February 2014

Photos: James Ramsay

our most comprehensive guide ever


for gearing up for the Canadian winter

Winter Gear Guide


Puma Pure Nightcat jacket
Womens $130

salomon dynamic jacket


Womens $180

Helly Hansen challenger jacket


Mens $200

The lightweight wind- and water-resistant


jacket is perfect for keeping runners warm
and comfortable during workouts. A series
of small slits in the back and breathable
mesh panels under the arms help minimize moisture build-up and over-heating.
Ref lective highlights increase visibility
during evening runs and a small pocket
provides storage for small items.

Salomon starts with its windproof and


breathable Clima Wind Pro fabric and
adds even more breathable panels under
the arms and on the upper back. The
major seams are taped for even more water
protection. Two zippered pockets one on
the chest and one on the back offer some
storage for a hat and mp3 player.

With its windproof and water-resistant


fabric front panels and highly breathable
fabric on the back and under the arms, the
Challenger is ideal for hard workouts in
windy conditions. An athletic fit prevents
unwanted drafts, but thanks to the highly
stretchy fabric, the jacket never feels restrictive. A lone zippered chest pocket, elastic
wrist cuffs and a drawcord hem round out
the features on this highly functional shell.

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

Puma Pure tech actV tight


Womens $75

salomon Windstopper trail tight


Womens $135

Helly Hansen charger Windblock tight


Mens $125

These snug fitting tights feature a series


of silicone gripper strips on the inside that
provide compression, reducing muscle
fatigue when training. Puma adds a
comfortable flat waistband, which minimizes the risk of chafing. The grippiness
of the silicone interior strips requires that
runners take some extra time when putting
on these tights, but this effort may be worth
the improved performance and feel.

Salomon uses the totally windproof and


breathable Windstopper fabric on the
front of the tight as well as a stretchy and
windproof fabric on the knees. The back of
tights use a cozy stretchy fleece that adds
warmth and allows heat and moisture
to escape.

Runners seeking wind protection and


some insulation will be impressed with
the Charger Windblock Tights. Helly
Hansen employs a f leece backed windproof panel on the front of the tights (to
the knee) as well as on the back of the calf.
The rest of the tights use a very breathable
fleece-lined stretch fabric.

runningmagazine.ca

65

Winter Gear Guide


mec ignite zip jacket
Mens $100

adidas supernova jacket


Mens $100

arcteryx trino jacket


Womens $200

The Ignite is made from a breathable fabric


that doesnt cling or retain sweat, even on
humid days. Although not waterproof, the
honeycombed surface does do a good job
at holding off the elements. The sculpted
hood and thumb-hole cuffs make the Ignite
a great pick for shifting weather conditions.

The Supernova jacket is a great for cold


autumn or light winter running. The
Supernova also ranks as the most streetwearable jacket in this review. Soft
wrist-gasket cuffs and a similarly soft
collar minimize drafts while the addition
of a single small chest pocket offers storage
for small items.

This elegant yet tough jacket provides


exceptional wind protection while still
allowing excess heat and perspiration to
escape. Arcteryx achieves these qualities
by using Gore-Texs totally windproof and
breathable Windstopper fabric on the front
and arms while a fast wicking and more
breathable knit fabric is used on the back.

WARM

Y
WARM

WIND
P

mec mercury tight


Mens $60

adidas sequencials Brushed tight


Mens $90

arcteryx Kapta crop tight


Womens $70

These snug-fitting tights offer plenty of


warmth for cold weather running thanks
to their tightly knit wind shedding exterior and warm fleece lining. To prevent
overheating, mec uses lighter weight
fabric behind the knees and on the back.

These mid-weight tights offer enough


warmth for winter running without
feeling restrictive or bulky. For greater
comfort on longer runs, Adidas adds fleece
cuffs, which minimize the risk of chafing
at the ankles. Two small side pockets are
perfectly sized for gels.

These snug fitting lightweight tights


are a good choice for runners training in
warmer winter conditions. Arcteryx uses
multiple fabric panels for a compressive
fatigue-fighting and recovery-promoting
fit. A small rear pocket with an ear-bud
port accommodates a small mp3 player.

Canadian Running

January & February 2014

Photos: James Ramsay

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

saucony sonic Hdx ViziPro jacket


Men's $120

New Balance Windblocker jacket


Mens $150

mountain Hardwear effusion Hooded jacket


Womens $260

The Sonic Vizi is a classically cut running


jacket with a twist: built-in led piping for
running safely at night. The back of the
jacket is highly breathable, and the front
does a solid job at blocking out the elements.
It also has two handy front pockets.

The Windblocker Jacket does a great job


of providing the wind protection and
warmth necessary for training in colder
conditions without sacrificing breathability. New Balance achieves this by using
a cozy windproof and breathable fabric on
the main jacket panels and then adding a
warm, stretchy and more breathable fabric
under the arms and sides.

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

saucony omny lx tight


Mens $70

New Balance Windblocker tight


Mens $90

mountain Hardwear effusion Power tight


Womens $140

A lightweight, fast-wicking tight is a good


choice for milder conditions. Visibility in
low light conditions is enhanced thanks
to the generous reflective highlights and
reflective side seam. Finally, the zippered
cuffs make dressing less challenging.

The classic combination of breathable


Windblocker fabric on the front with even
more breathable stretchy f leece-lined
fabric on the back creates a great tight for
cold weather training. A small zippered
pocket with an earbud port is perfect for
small mp3 players or ID.

These lightweight tights provide significant weather protection thanks to a stretchy


windproof fabric. This wind-fighting fabric
covers the front of the tights to the knees and
is also used on the back to cover the glutes.
The Effusion Power have a unique construction at the knee that provides great wind
protection without restricting movement.
runningmagazine.ca

67

Winter Gear Guide


Nike shield flash jacket
Womens $375

the North face isotherm Wind stopper jacket


Womens $190

zoot Performance run etherwind jacket


Womens $90

No jacket in this review offers the


combination of reflectivity and weather
protection found in the Shield Flash jacket.
The lower half of the jacket is built from
an aggressively ref lective material. The
upper half uses a breathable wind- and
water-resistant fabric that does a good
job of keeping out the elements while
preventing runners from overheating. The
detachable hood offers even more protection from the elements.

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.

Runners seeking lightweight wind protection and excellent breathability should


consider the Performance Run Etherwind.
The front blocks wind and water, and the
addition of a back mesh vent minimizes
overheating. While the jacket may not
offer enough warmth for extreme cold
weather, it is a great choice for milder
conditions or high-energy workouts.

WARM

Y
WARM

WIND
P

EATHABILIT
BR

Nike dri-fit tight


Womens $110

the North face isotherm Wind stopper tights


Womens $160

zoot run Biowrap tight


Womens $75

Runners training in mild winter conditions (think Victoria) will be drawn to


the Nike Dri-Fit tights. The lightweight
and fast drying fabric offers just enough
weather protection without being overlay
warm, while the addition large ref lective highlights increases visibility when
training during low light conditions.

For training in cold and windy conditions,


runners should look at The North Face
Isotherm Wind Stopper Tights. With
their windproof and breathable Gore-Tex
Wind Stopper fabric on the front, these
deliver excellent protection from chilling
winds. The result is a tight that is perfectly
suited for the challenging conditions
encountered by most Canadian runners.

Constructed out of highly breathable


yet very rugged material that also has a
powerful hold on the muscles, adding
extra compression for performance and
recovery. The BIOwrap also has hip
pockets for gels, making these tights a nice
winter race option.

Canadian Running

January & February 2014

Photos: James Ramsay

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

Pearl izumi ultra Windblocking jacket


Womens $160

asics electro jacket


Mens $130

Brooks essential run jacket ii


Womens $90

This stylish jacket is also incredibly tough.


The Ultra Windblocking jacket lives up to
its name, but also has a comfy, breathable
and stretchy back panel to keep you cool
and dry during long runs. There are also
three useful pockets for keys and gels.

The ultra-ref lective Electro comes with


all the bells and whistles. There is one
led-piped shoulder, a handy breast pocket
for listening devices and a retractable
hood for really nasty days. The wind- and
water-resistant fabric is ideal for very cold
conditions, making the Electro a great pick
for frigid night running this winter.

This windproof and water-resistant jacket


offers runners excellent lightweight
protection, and it looks great, too. A
large rear vent helps prevent heat buildup, while stretchy fabric panels under the
arms ensure easy movement. An interior
pocket is perfectly sized for smart phones
or mp3 players.

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

Pearl izumi fly evo tight


Womens $110

asics thermopolis tight


Mens $70

Brooks infiniti tight iii


Womens $75

The Fly Evo is a great tough condition


winter companion. The quad areas are
protected with wind-resistant material
and theres a lot of reflective detailing on
both sides. The back pocket is big enough
for keys, a card and a gel.

These tights are incredibly plush, easing


the discomfort of winter wind. The fabric
is fast-wicking and very breathable, making
the Thermopolis tight a very versatile
choice for autumn and winter running.

Built with a mid-weight Lycra fabric, the


Infiniti Tight III is ideal for training in
cool conditions. Brooks uses a very flattering and comfortable sit-on-the-hips
waistband while the addition of a small
zippered pocket provides storage for gels,
keys or ID.

runningmagazine.ca

69

Canadian Trails

The Grouse Grind


A Vertical Fitness Challenge
By adam Campbell

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

January & February 2014

Photos: Rich Wheater, Rich Wheater, Rich Wheater, Grouse Mountain

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.

of the number of rescues on the trail annually. Despite the rather


sensational ranking, the trail is enjoyed by 100,000 enthusiasts
of all abilities and it is a staple of the Vancouver fitness scene. It
is safe for most people with a basic level of fitness, however it is
important to watch weather conditions, especially early or late in
the season, as the weather on the mountain can change dramatically from base to summit.
Originally built by hand by Don McPherson and Phil Severy,
who painstakingly, but also illegally, built the Grind in the early
1980s, the trail has since been adopted and is rigorously maintained by the regional district and the Grouse Mountain ski area.
Although it is not as wild or rugged as other North Shore trails,

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.

Photo: Grouse Mountain

The Grind itself is a one-way-up trail, however for those


wanting to really challenge their nimbleness and quad strength,
it is possible to go back down the mountain along the British
Columbia Mountaineering Club trail, which parallels the Grind.
Due to its proximity to downtown, as well as its challenging
nature and incredible natural beauty, the Grind can experience a
lot of traffic. On a busy weekend, more than 6,000 people ascend
the trail a day and around 3,000 hikers climb the trail every
weekday in the summer.
Outside Magazine recently rated the Grouse Grind fifth on its
10 most dangerous hikes in the world list. Although a lot of locals
made fun of this ranking, the trail rates highly on the list because

BY car: From downtown Vancouver, take West


Georgia Street into and through Stanley Park,
over the Lions Gate Bridge. Turn right on Marine
Drive and a quick left up Capilano Road, which
becomes Nancy Greene Way as one nears the base
of Grouse Mountain. BY traNsit: Several options.
The easiest is the SeaBus passenger-only ferry
from Gastown to Lonsdale Quay in North Vancouver.
Hop on the 236 bus and youre there. BY BicYcle:
The Lions Gate has bike sidewalks and the SeaBus
and buses can accommodate bikes. The ride up to
the Grouse Mountain base is a grind in itself.

runningmagazine.ca

71

The Great
Raisin River
Footrace
a Quiet Little Classic

Come for
the race,
stay for
the fair

Below

2013 Kids race

opposite left The 2013


Great Raisin River Footrace

72

Canadian Running

opposite right Kathrine Switzer,


Roger Robinson, ed Whitlock, Sheila
Lafave and Wendell Lafave behind the
plaque honouring the 100th anniversary
of Tom Longboats win in the 1908 race

January & February 2014

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

Photos: Jim Johnston, Zoomphoto.ca, Zoomphoto.ca

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:

It means theres no pressure to compare your time, so you just enjoy


racing, Whitlock wryly told the crowd at the awards ceremony. (He ran
49:33, 4:31/km pace, in case you want to make comparisons, though at age
82 they are hard to find.)
Whitlock runs Raisin River most years, and is practically family. He
even resides year-round in the Lafave family home, in the form of a life-size
cardboard cut-out photo. On race day, this image is propped near the finish
to encourage the runners, along with similar lifelike figures of Kathrine
Switzer and Roger Robinson, guests in 2013, and Bill Rodgers, also family.
Another famous celebrated runner embraced by the event is Canadian
legend Tom Longboat. The world-famous Onondagan ran the precursor
version back in 1908, when every long road race was called a marathon. They
have since named the race trophy after him.
The big feature of the fair was the marathon. The distance was six miles. The
crowd was so thick that at times there
were collisions between runners and spectators, and this led to some confusion.
Longboat won easily, in 34:57, reported
the Cornwall Freeholder on Sept. 25, 1908.
The race was revived in 1978, early
in
the first running boom, and was
11K, 5K Run/Walk, Kids Race
developed by a series of colourful race
aug. 2014 (exact date TBa)
directors. One, Bill Chambre, once singlehandedly blocked the advance of a large
greatraisinriverfootrace.com

destiNatioN
WilliamstoWN,
oNtario

Photos: Zoomphoto.ca, Susan Kersley

The Great Raisin River Footrace

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

P. F. Changs Rock n Roll Arizona Marathon and Half-Marathon

Rock, Ride and Run in arizona


By Joanne elves

Getting there:

74

What To Do

The Race

If you like classic and collectable automobiles you


will want to head to Scottsdale a few days early to
check out the largest of the Barrett Jackson Classic
Car Auctions. Pull up a chair and watch as hundreds
of extremely rare vintage rides roll across the auction
block. This years event takes place Jan. 12 to 19 and
will feature a pair of Rolls Royce Phantoms and
several gorgeous sports cars from the 50s, 60s and
1970s muscle car era.
If watching dream cars drift by sounds too slow,
head for the hills on a guided mountain bike trek.
Companies like Arizona Outback Adventures have
great bikes and equally experienced guides looking
for people who like a challenge. We did a gentle ride
through the saguaro cactus of McDowell Sonoran
Preserve to burn off some pre-race jitters without
risking injury. But the day after the race we grabbed
bandanas and goggles and held on tight as we drove
our own military-grade 4x4 Tomcars with Green
Zebra Adventures through a designated off-road area.
I didnt think I had it in me to drive through such
rugged terrain so fast, but boy was I wrong.

The P. F. Changs Rock n Roll Arizona


Marathon weekend also includes a popular
half-marathon and even a 7. 4k minimarathon, ensuring that everyone in your
group of travellers can enter a distance
they are comfortable running. The events
start early, so prepare for a surprisingly
chilly start for a Southern climate race.
Bring a shirt to toss at the start line, just
before the gun goes off. After you get
going, you wont need much more than a
singlet and shorts for the rest of the race,
and, of course, sunglasses.
While the marathon starts in downtown Phoenix, the other races start near
the finish so that they can loop back to
cross the finish line with the marathoners
at the Arizona State University campus
in Tempe. The marathon gets just over
3,000 entrants while the half-marathon
is massive, with over 14,000 entrants. To
handle the crowds, racers are corralled

Canadian Running

January & February 2014

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.

All major airlines fly into Phoenix


international airport.

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

p. F. Changs Rock n Roll arizona Marathon & Half


What: P. F. Changs Rock n Roll arizona Marathon and half-Marathon
When: Jan. 19,2014
Races: marathon, half-marathon and 7.4k mini-marathon
Website: runrocknroll.competitor.com/arizona
Tourism Websites:
Scottsdale Visitor Bureau
experiencescottsdale.com

The Tomcat Tour


gogreenzebra.com

hotel Valley ho
hotelvalleyho.com

arizona Outback adventure


aoa-adventures.com

The eldorado
eldoradoscottsdale.com

Barrett Jackson Collector Car auction


barrett-jackson.com/scottsdale

runningmagazine.ca

75

Running Celebrity

76

Canadian Running

January & February 2014

But she persevered. My goal was to get


to the end of the first block, and then the
middle of the next, and then as far as the
next. On April 16, 2000, she ran her first
5k in 26:40.
After that, Cobb booked hotels on business trips close to rivers or city walls, with
running in mind. In China, Germany
and Japan, negotiations were intense, she
recalls. The runs were essential good
ideas come when Im active.
Weather determines Cobbs routes on
Fogo Island today; she describes the place
as a windscape. If gusts are coming in
from the northeast, Ill take Turpins Trail;
if theyre coming from the Northwest, Ill
avoid the Great Auk, she says.
Turpins Trail is near Tilting, an Irish
community of sun-bleached fishing
stages, picket fences and shirts billowing
on clotheslines. It passes wild coves and
coastal meadows of springy moss and

Cobb built the Fogo island


inn, an architectural gem on
Fogo island in iceberg alley
off the northeast coast of
newfoundland

lichens. Half the time I see caribou there,


says Cobb. But the most distracting thing
is when there are blueberries its hard
not to stop. The Great Auk trail loops
around a 6-ft tall bronze statue honouring
an extinct bird last seen on the island. I
go out and pay my respects, stretch, then
come back.
But Cobbs favourite trail is Lions Den a
hilly coastal path with epic views and crazy
rocks. It goes through abandoned communities, where she can see the remnants of
houses and gardens a reminder of the
people who came before and whats at stake
on Fogo Island now. Running over the
rocks, I feel a direct connection to everything thats happened there, says Cobb. I
feel the continuity of time.

Photos: Luther Caverly, Alex Fradkin

Long Run Home

neurship programs. The Foundation has


been instrumental in resuscitating the
economy of a population decimated by the
collapse of the cod fisheries.
Cobb herself had left the island with her
Philanthropist and social
parents and younger brother at 17, when
entrepreneur Zita Cobb
her fisherman father could no longer
takes on the trials and
compete with the trawlers stripping local
trails of Fogo Island
waters of marine life. She studied business
in Ottawa, then embarked on a remarkable career that culminated in her heading
up a multi-billion-dollar merger for
California-based tech giant, jds Uniphase.
After investing in the dot-com boom, she
retired one of Canadas wealthiest women
in 2001 at age 43.
The Newfoundlander sailed the world
next, decompressing from a lifestyle of
long-haul f lights, high-stakes meetings
and a lot of being stuck inside under fluorescent lights. But by 2006, she was ready
to go home to Fogo Island. Im made of
this place, she says. By then
the population had dropped
from 5,000 to 2,700. Jobs
were scarce and the government spoke of cutting essential
services.
Through Shorefast, Cobb
created a 29-room, luxury
inn looking out to Iceberg
Alley, which has garnered
global attention since opening
last summer. She launched
an international artist residency program and brought in
consultants to help islanders
start their own businesses,
showcasing local culture and
heritage, and profit from the
influx of tourists. In 2010, for the first
time in decades, enrolment in the local
By valerie Howes
kindergarten class rose.
But sometimes Cobbs schedule feels
Growing up on Fogo Island, N.L. in the as charged now as at the height of her
1960s, Zita Cobb loved copying leaping executive career. I need running to
from ice pan to ice pan across the thawing create healthy stopping points, she says.
Atlantic. It was good agility training for These days she logs around 1,200k a year.
the boys whod grow up to be sealers. For However her maiden run, in February
Cobb, the only sister to six brothers, it laid 2000, barely spanned a city block.
the groundwork for trail running, decades
I went out to train for Run for the Reach
later: You let your body make fast deci- in Ottawa, but I couldnt get from my
sions, she says. The minute your brain driveway to the end of my street. I was
gets involved, its over.
qualified as an aerobics instructor, so I
Running helps balance the life of the thought Id get by on natural fitness, but
founder of the Shorefast Foundation, a I was wrong. A third of my lungs are calcinot-for-profit organization spearheading fied from childhood tuberculosis it takes
arts, eco-tourism and social entrepre- a while for them to open up.

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Canadian Running

January & February 2014

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runningmagazine.ca

79

Crossing the Line

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

January & February 2014

the Windsor Stars Facebook page. A bad precedent


has been set.
Congrats on your undeserved 1st place, posted
another. The first woman that crossed the [finish]
line who signed up for the full marathon should be
the winner not you.
The harsh words and hard questions circulating on
social media since the race have landed Fitzmaurice
in the midst of a debate regarding marathon rules or
the lack thereof.
I went right to the head of the event and I figured
he would say yes or no, Fitzmaurice said. I never
thought that continuing on once I was given the green
light would cause such a debate.
What Fitzmaurice didnt know is that Uszynski had
no roadmap to guide him.
In an effort to clarify the situation Uszynski
contacted Athletics Canada. They stand as the national governing
body for track and field, cross-country and road running.
Uszynski didnt get the decisive response he was hoping for from
the governing body. We are silent on the specific matter of an
athlete registering for a specific distance within an event and ultimately completing a different distance, said domestic programs
manager Douglas Duncan of the situation.
Its a grey area, said GoodLife Fitness Toronto Marathon race
director Jay Glassman, a veteran of the trade. He was less inclined
to celebrate Fitzmaurice as the outright winner. Recognize the
achievement but dont recognize the win.
Im not sure what my reaction would be, admits Glassman,
but blasting her on social media, thats just not right. It diminishes our sport.
Now a poster child for a debate she wanted no part of,
Fitzmaurice is trying to weather the fallout. Sadly, it has tainted
my view of my accomplishment a bit, said Fitzmaurice I,
however, understand to a point where they are coming from.
The concern remains that, without a standard practice for these
situations, race directors will be left to make the call. The decision stood because I never had a rule against it; I have never had
that issue, said Uszynski. Having said that, moving forward,
we will have a rule where you cant change your race designation
mid-race. Once the race starts, the race starts.
Fitzmaurice went on to compete in the Detroit Free Press
International Marathon four weeks after her impromptu 42.2k
debut. She did not PB, having to settle for 8th woman overall
in 3:12:55.

Photos: Dax Melmer with permission of The Windsor Star, brightroom.com

Meredith Fitzmaurice wins


the Run for heroes Marathon in
amherstburg, Ont.

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.

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