may june 2002 - running room
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2002MAYJUNE
Jasper GetFit WeekendJasper GetFit Weekend
Active KidsActive Kids
BostonMarathonBostonMarathon
PAGE
Running Room Inc.9750 47 Avenue, Edmonton, AB T6E 5P3www.runningroom.com / [email protected]
131, 996 printed monthly.353, 844 readers monthly.
Copyright 2002, Running Room Inc. All rights reserved. The informationcontained in this newsletter may not be published, broadcast or other-wise distributed without prior written authority of Running Room Inc.
Printed in Canada
Runners preparefor Marathonseason.
Chilly Half Marathon 6Running Against the Odds 9SuperWalk for Parkinson’s 10
Ambassador Roy 11Do It For Dad 14
Does Run/Walk Really Work? 15Marathon Striders 18
Kick in the Butt 19I’m Still Running Marathons 21
Run Baby Run 25
Are you interested in receivingthe Running Room Magazine
on-line?To download the magazine as a PDF, go to the RunningRoom web site at www.runningroom.com and click on
our magazine.
Editor John Stanton - [email protected]
Design/Layout Nicole Lathe
Copy Editor Jay D. Winans
Advertising Jason Stanton - [email protected] Mendzat - [email protected]
May / June2002
27 Running On Email30 Some Motivational Talks are Better than Others32 Give Girls a Chance34 Smiling Finish36 Five Sisters Marathon37 106th Boston Marathon38 Run for Retina Research44 Jasper Get Fit Weekend46 Active Kids
The Running Room is about building communities. The Running Room Magazine is your magazine with manyof the articles written by you. In addition to training tips, new products, and informative articles by runningexperts there are articles on goal setting, motivation and inspirational success stories about real people ineach community across America and Canada.
P R O U D S P O N S O R O F T H E C A N A D I A N I N T E R N AT I O N A L M A R AT H O N
Pick up your FREE TrainingBooklet at any Running Roomlocation.
Contains a comprehensive 10week training program to getyou ready to walk or run the CIBCRun for the Cure.
Call Toll Free: 1 800 419 2906Page 4 —————— Running Room Magazine
Run for the CureRunning Room
Pink Ribbon ApparelContributions to date
$129,740
Register for races on-line! Rightnow, on our web site, runnersfrom across the country andaround the world can sign up forevents such as the CanadianInternational Marathon, OkanaganInternational Marathon, Race theTwilight, Rock ‘N Roll Marathonand, Melissa’s Road Race in Banff,AB. Visit http://events.runningroom.com
One of the greatest benefits ofrunning with the Running Roomis the camaraderie and friendshipsthat develop. Visit our DiscussionBoards and talk with other run-ners about training, injuries,nutrition, or even what your nextrace should be!http://runroom.hypermart.net/htdocs/discus/
The Running Room’snew store is nowon-line! You’ll findall the great productfrom our stores, witheasy, secure purchas-ing for your conven-ience!
http://shop.runningstore.com
On Wednesday, April 15 the Running Room opened its newest store in Peterborough ON.
The entire community of Peterborough showed up including Mayor Sylvia Sutherland. The mayor was heard saying, “Ican’t wait to get started in a walking clinic so I am ready for the Run for the Cure event”. Many members of PeterboroughRoad Runners also arrived to support Peterborough’s first running store.
Lead by store manager Lisa Romo, assistant manager Michelle Curran and their fabulous staff of runners and walkers theopening was a huge success.
Special thanks to Mark Woolley, nominated as Peterborough’s first Running Room Group Leader. Mark didn’t disappointby taking the first Sunday Run club on a fantastic run and walk in Jackson’s Park on the Rail trail.
Everyone in Peterborough is welcome in our store, whether you are a walker, jogger, or runner. So be sure to attend RunClub Wednesday at 6:30 pm and Sunday at 8:30 am.
Come down and check out an absolutely beautiful store in downtown Peterborough.
A Welcome with Open Arms in Peterborough
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The Running Room is proud to announce an added bene-fit to our Rewards Club Members. Rewards Club Members Special travel offer:Running Room Rewards Club Members will receive spe-cial travel discounts on travel packages. Escapes Routes Tours will offer a 5% Discount on TravelPackages for Running Room Club Members attendingRunning Events worldwide. Escape Routes will packageair transportation, accommodation, transfers, rental carsand other value added product such as concerts, theatreproductions for the benefit of Running Room ClubMembers. Participants must quote their Running Roomrewards # in order to register with ETS for our 5% dis-count program.
Visit our web site to see the list of running travel eventscoming in the future: www.runningroom.com
Canadian
• Queen City Marathon (Regina) September 22, 2002
• Okanagan International Marathon (Kelowna)October 13, 2002
• Canadian International Marathon (Toronto) October 20, 2002
• Casino Niagara Marathon (Niagara Falls) October 27, 2002
International
• Gold Coast Marathon (Brisbane Australia)July 7th 2002
• New York City Marathon Nov 3rd 2002
• 10th Anniversary WALT DISNEY WORLD® Marathon January 12, 2003
WALT DISNEY WORLD® Half Marathon January 12, 2003
Official Travel Supplier to Running Room Canada
Grand Opening!
Opening Soon in June - Hazelton Running Room
Doors Open @ 9:30am on Wednesday, June 5th.
We will be having an Open House Thursday, June 6thfrom 6:30pm - 9:00pm. Our Grand Opening week runsthrough to Sunday, June 9th.
Drop by throughout the week and meet the new addi-tion to the Running Room family.
We hope to see you there!
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1-800-419-2906 —————— Page 7
My First Running ExperienceI have just completed the Running Room 10k Training Clinic at the Sherwood
Park store. Upon completion of the clinic, our group entered its first race togetherat Hawrelak Park. This was my first race, and I found it well organized by theRunning Room staff and an excellent social event, bringing runners together fromvarious other Running Room locations.
Leading up to the race, the 10k Clinic was very well structured with knowledge-able guest instructors for the various topics. The clinic was an exceptional way tostay motivated with other runners while learning the training requirements inorder to stay running injury free. The 10k Clinic leader/coach, Janet, kept the groupenthused, which resulted in the development of strong camaraderie amongst therunners in our group. The Running Room staff at the Sherwood Park store (in par-ticular Sue) were also very organized running the clinic and very supportive oftheir runners.
The camaraderie developed in our group during our recently completed cliniccompelled us to volunteer to help provide some leadership for the new runnerscoming into the next 10k Clinic. We will help the next group with their running aswe continue with our training leading up to the next Half Marathon Clinic. The method of teaching the running with the 10-minute run and one-minute walkallowed all runners to complete the 10-kilometre race. The overall structure acrossCanada, i.e., keeping Running Club group runs on the same day, allowed me tocontinue with my training while recently visiting Victoria. I can see why theRunning Room has been so successful with their growth across Canada and intothe United States.
Chilly Half MarathonBurlington, ON
We promised hot chili following the race and chilly weather during the race and we got both! The Tim Horton’s ChillyHalf Marathon and Frosty 5k took place on Sunday, March 3rd,
2002. An overwhelming number of runners showed up for this6th annual event with 500 more entrants in the half-marathon,and 150 more in the 5k than in previous years. The race organ-izers and volunteers were elated as they started ordering moreand more of everything from finishing medals to bagels. Therewasn’t a thirsty or hungry soul to be found. The paramedic bikeprogram was extremely pleased with more than $2,500 collect-ed to date to purchase some new defibrillator for their fullyequipped bikes thatare geared especiallyfor events such asroad races.
With more than 30EMS either partici-pating or on the course, there was lots of medical help if need-ed. The first 14 kilometres of protected scenic neighbourhoods
sheltered the 1,200 half-marathoners along the fast-pacedcourse. They then turned onto Lakeshore Boulevard to be greeted by the fierce wind. They all made it to the finish line
where they were presented with their purple finishing chili pepper medal. Many return rac-ers have collected all six colours now and anxiously await the surprise pepper next year.Fifteen hundred bowls of Tim Horton’s chili and bagels awaited the participants after theirfeast of cookies, Tim-Bits, bananas, and juice. Plenty of massage therapists worked out thecramps after their 21.1-kilometre race. Mark Vollmer of Hamilton won the race with a timeof 1:11:23 after three tries in thepast.
Michal Kapral of Toronto came insecond with a time of 1:11:58. The overall woman was LiodmilaKortchaguina of Toronto. Fairly used to the cold from running inher homeland, Russia, she came in at 1:20:03, just ahead ofAngela Strange of Toronto in a time of 1:20:53. More than 70Clydesdales came out and participated in the two events forone of the first road races offered to this division, and they
were a speedy enthusiasticbunch with many of thempreparing for the BurlingtonMarathon Rock N RollCanada on May 26th. Threehundred fifty 5k runnersenjoyed the fast courseearly in the day and stayedaround to cheer on the half-marathoners. Lots of Running Room Clinic members were out doing their first 5k andhalf-marathon races and were all pleased with finishing so well—and they did verywell. The Oakville Running Room was hopping with race entrants and customers thetwo days before the event and they were well prepared and offered great service to
all. With excellent preparation for the Around the Bay Race (wind included), these rac-ers are off to a great running season. A special thanks to all the participants who endured the cold and to the RunningRoom Clinic instructors and members.
A really special appreciation and thank you to the volunteers who spent hours marshalling the course and servingwater and food to the hundreds who appreciated it. Pencil in March 3rd, 2003, for the 7th annual Tim Horton’s Chilly HalfMarathon.
There wasn't athirsty or hungrysoul to be found.
Around the BayThe 108th annual Around the Bay road race took place on Sunday,March 24th, in downtown Hamilton. An all-time record crowd was outrunning from the west to the east end of Hamilton, crossing over thebridge to Burlington and along the water’s edge back to Hamilton. Theunique 30-kilometre race saw 2,937 runners participate.Joseph Ndritu of Kenya won again for the third time in a row in a timeof 1:33 and Liodmilla Kortchaquina of Toronto (formally of Russia) brokethe women’s record and placed 10th overall with a time of 1:46. (WOW!)Liodmilla was the female winner of the Tim Horton Chilly Half Marathonin March. Liodmilla ran nine kilometres more than she did in the ChillyHalf in just 26 minutes (amazing). The Running Room supplied 10 pace bunnies that were all on themoney. There was lots of support along the way from the HamiltonPolice Services and the Halton Police Services as well as people cheer-ing these runners along and record numbers of female entrants andfirst-time runners out. The race was very well organised by Mike Zajczenko, his wife Shelley,and the Hamilton Harriers. Only one report from the Halton Police stat-ed there could have been more medics along the course, especially inthe Burlington area where there were some minor running injuries. The five-kilometre course had more than 600 racers and it went off per-fectly. Joseph Nsengiyumva of Ottawa won in a time of 14:40, andKrestena Sullivan was the female winner with a time of 17:12. The Running Room had a great booth right at the front of the expoalongside the New Balance booth. We had a great Running Room team:Bob Britton, Refton Blair,Scott Myers, Brenda Barron, Ian Barron, andMitchell Hudson, as well as some New Balance staff giving us a hand.Approximately half the entrants picked up their kits on the Saturday soit was a good day to do some business. John Stanton was kept very busy giving runners their last piece ofadvise before the big day on Saturday as well as pasta party guestspeaker that evening. The pasta party was a great success with sell-outcrowds.This is a fabulous event for the Running Room and we haveadded a professional running expert company to the Around the Bayroad race both in our presence at the expo as well as the pasta partyand race site.
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1-800-419-2906 —————— Page 9
It’s never easy to know what to say when someone tells youthey have just been diagnosed with cancer. Last year, a goodfriend called me before the Run for the Cure to let me knowthat she was getting treated for a second battle with breastcancer. A successful real-estate agent and mother, CherylKardish decided to use this as a catalyst for action. In addi-tion to raising over $10,000 in pledges at the run, she alsohelped lead and inspire a group of breast cancer survivorsthat were training for the Run for the Cure in the firstNike/Running Room Survivor Running Clinic. She has sincebeen nominated for this year’s YM-YWCA Women ofDistinction Award, in part because of her inspiration and ded-ication to breast cancer survivors.
Last week, I was taken aside by another member of ourRunning Room family. Ted Zahavich is a member of our BankStreet Run Club and is preparing for the Ottawa Marathon.His goal for the Mother’s Day marathon is “to finish uprightand smiling!” An annual rite of spring, the National CapitalRace Weekend in Ottawa(www.runningroom.com/events/Ottawa) has helped raiseover $1.5 million for the Ottawa hospitals, and will help fundthe creation of a dedicated Prostate Centre in 2004.
Ted told me that he had been diagnosed with prostate can-cer in March. Ted, who turns 51 on April 9th, has been run-ning since 1996 and most recently ran the New YorkMarathon in November. He wanted to help “put a face toprostate cancer,” and we discussed how he could use histraining and running to help spread the word about the can-cer he was facing. He told me about the fear he saw in thefaces of other men the first time he visited a prostate cancersupport group. Many of these men knew little about prostatecancer and had not searched for information; this hesitationto discuss the cancer motivated Ted to take action. Whatspeaks volumes about the character and strength of peoplelike Cheryl and Ted is how important it is to them to findways to help others deal with their cancer.
In Canada, there will be approximately 18,000 new casesdiagnosed in 2002. One in eight Canadian men will be diag-nosed with prostate cancer during his lifetime, and one in 26will die from it! There will also be 180,000 new cases ofprostate cancer diagnosed in the United States, and it willclaim the lives of 40,000 American males. (For a risk self-examination and more information, check outwww.msnbc.com and go to the “health” link). In general,doctors recommend a yearly prostate exam at 45 if high risk,but for an active and healthy man like Ted, 50 was the time tostart checking. With early detection, most men will survive atleast 10 years. Ted lives a very healthy “tofu-eating, granola-crunching” lifestyle, and had no warning signs or symptoms.Aware of his active lifestyle, marathon running, and healthydiet, Ted’s friends and family reacted with disbelief when told.The discovery of prostate cancer was, in Ted’s words, “disap-pointing, but not shocking.”
After his initial diagnosis, Ted paid a second visit to his urol-ogist. As fate would have it, the surgeon was a fellow runnerpreparing to run the National Capital Marathon in May. Hisdecision to train for the half-marathon, instead of the 26-
miler, was an easy one. Due to the shortage of surgeons inthe area, he felt that the extra hours of training requiredwould be better spent treating his patients. “We spent moretime talking about running than about the cancer,” Ted toldme, and they went on to discuss the options available to dealwith the cancer.
Surgery was decided on, as it is considered the “gold stan-dard” for treatment at his age. For older patients, or thosenot as physically fit as someone like Ted, radiation can be rec-ommended, but if this is not successful, surgery is very diffi-cult afterwards. Also in Ted’s favour is his mental readinessfor this challenge, in part because of his training for this andprevious marathons. Ted feels that “the challenge of facingboth the marathon and this surgery are parallel, in that theyboth require a very positive outlook, strong family support,and a dedication to a healthy and active lifestyle. While wait-ing and preparing for cancer surgery I have been able todraw on some of my running experiences. Making the deci-sion to run a marathon is not easy. For the courageous fewthat do, the months leading up to the marathon will be chal-lenging. There will be ups and downs (no pun intended),mental preparation, a focus on diet, many hours of dedicatedtraining and a great deal of anxiety. These experiences arevery similar to what I am facing as I prepare for cancer sur-gery. Having met these challenges before while training formarathons has given me a big boost in confidence that I amprepared for the surgery and that it will be successful. Inaddition, being fit and otherwise healthy will make the sur-gery easier and help speed the recovery.”
He is also finding support in having a running “family” torun with each week, as the ritual of the Sunday morning run(now 32 kilometres) gives him time to meet with his runningfriends and to talk about other things for a few hours.
For Ted, May 2002 will be a month of challenges. Reassuredby his urologist that delaying the surgery for two weeks torun the marathon would not affect the outcome of the sur-gery, he will run the marathon on May 12th. This will be fol-lowed by two weeks of rest—neither cycling nor running. OnMay 29th he will undergo three to four hours of surgery, fol-lowed by five nights of recovery in the hospital.
While he won’t be ready to run in the Do It for Dad races onFather’s Day, he will be supporting their efforts to raise bothfunds for and awareness of prostate cancer. What could havebeen a terrifying situation for Ted is now an opportunity tohelp others, thanks in part to both his marathon training andrunning experiences. By putting a face to prostate cancer, Tedwill be helping countless others.
Ted’s strength and commitment to finishing his marathonbefore undergoing surgery will be an inspiration not only tomen facing prostate cancer but also to everyone facing thechallenge of the marathon. As a group leader for the RunningRoom Half-Marathon Clinic, Cheryl will be motivating andencouraging her runners throughout their 21.1-kilometrerace. This Mother’s Day, both Ted and Cheryl will again showthat it is the journey, and not necessarily the destination, thatmatters.
3rd Annual 5K FunRun
9:00am Sunda9:00am Sunday, 2 June 2002Science WorldVancouver, BC
TITLE
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HotLine 604-443-7552 Email [email protected]
Register Online www.ScienceFairs.bc.ca
SHOW YOUR TEAM SPIRIT!
Enter the Corporate & School team challenge!
NEW THIS YEAR…
School teams only $15(students 19 & under)
Giving Young Scientists A Running StartYour participation in the PMC-Sierra Science FairFoundation FunRun will enable the success offuture Science Fairs in BC and ensure that our young people have the skills they need tosucceed in a fast-paced, knowledge-based world.
Visit www.ScienceFairs.bc.ca to learn more.
Founding PatronDr. Michael Smith, Nobel Laureate (1932–2000)
All event proceeds go to The Dr. Michael Smith Science FairEndowment to support the promotion and development of Science Fair Programs throughout the province.
Running Against the Odds
Ph
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1-800-419-2906 —————— Page 11
“The power of community, the spirit of commitment—that’s SuperWalk for Parkinson’s 2002!Join thousands of your fellow Canadians and show those who live with Parkinson’s that youcare.” (Vicki Gabereau – Honorary Chair, SuperWalk for Parkinson’s 2002)
The Annual SuperWalk for Parkinson’s has become Parkinson Society Canada’s largest fundrais-ing event and continues to grow. This event was founded by seven Ontarians in 1990 as theywalked to raise funds for Parkinson’s research. Last year, thousands of Canadians walked in 57 dif-ferent locations across the country raising close to $1 million! In 2002, we have over 60 walksplanned, and thousands of participants and supporters will be involved.
SuperWalk for Parkinson’s is a success each year due to the spirited involvement of committedindividuals and corporate sponsorships. Get involved as an organizer, a volunteer at the event, awalker, a runner, or put together a team and join in SuperWalk 2002! Get involved and makeSuperWalk for Parkinson’s 2002 the best!
Pledge forms and information about your local SuperWalk are now available. Call 1-800-565-3000, go on-line at www.superwalk.com to request a pledge form, get information, or volunteeryour time.
First National Team Challenge! Talk to your co-workers, your employees, your employer, yourfriends or family and enter a team in your local SuperWalk. Contact Sheri Rapp at 1-800-565-3000,ext 236, or [email protected] to receive team information for your region. In addition tobeing eligible individually for all other prizes, each member of the winning team will also receivea prize package valued at over $400!… Body Glove Optics Sunglasses courtesy of Allison Canada,a gift basket courtesy of Baskits and two movie passes courtesy of Famous Players.
Parkinson’s is the second-most common neurodegenerative disorder, a chronic disease (causeunknown) currently affecting nearly 100,000 Canadians. Parkinson’s generally affects a small areaof cells in the mid-brain known as the substantia nigra. The condition most often affects people inthe latter half of life with symptoms such as tremor, muscle rigidity, slowness of movement, dif-ficulty with balance, walking, and fine movements, and impaired speech—debilitating symptomsthat can make everyday life an arduous challenge.
Parkinson Society Canada is the unified national voice of those living with Parkinson’s fromcoast to coast; their purpose it to ease the burden and find a cure. Parkinson Society Canadadelivers optimum service as an advocate and resource centre facilitating education, research, anda broad range of vital services.
Canadian scientists and clinicians have over 50 years of unique discoveries and accomplish-ments directly relevant to Parkinson’s Disease. Each year Parkinson’s Society Canada continues tofund research projects as a result of funds raised through activities such as SuperWalk. For exam-ple, during the 2001–2002 research cycle nine research grants and three fellowships were award-ed. In the 2002–2003 research cycle, six research grants have been funded in addition to four fel-lowships. Among new exciting possibilities in research, stem-cell therapies offer great potentialfor the treatment of Parkinson’s Disease.
SuperWalk for Parkinson’sGearing up across Canada
Page 10 —————— Running Room Magazine
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A group of runners are approaching a designated rendez-vous point on aSunday morning long run and Roy’s van is nowhere in sight. He is at the turn-around point however, and with a sheepish look, he apologizes profusely forthe inconvenience. It is only later in the week that we find out that he had torepair a flat tire!
Roy Snelling is the unofficial one-man support crew to the Oakville runningfamily which he adopted a half dozen years ago. Steve McKinnon will vouchfor Roy’s dependability: “ When Roy says he’ll pick me up at 6:00 am for a race,you can bet the headlights coming down the street are his”.
This volunteer ‘extraordinaire’ will plan a training course for you, set up waterstations, carry your gear and drive you back from a point-to-point long run. Andsince his ‘Shuffle Mobile’ isn’t allowed on race circuits he takes to his bike, sad-dle bags bulging with extra clothing, gels, Vaseline, pain medicationand…encouragement.
Alicia Snell credits Roy for being the motivation behind her first marathon fin-ish (not bad considering she discovered post-race that she had pneumonia)and eventually her Boston qualifier in Corning last year…she even came first inher age category. “Roy found ways to keep me going. No sympathy, just cre-ative ways for me to focus on my race. He has a sixth sense about people”.
His helping ways have affected over 100 runners of all categories. He’ll showup at Running Room clinics and encourage newbies. Alicia recalls when agroup of beginners he had befriended were starting hill training and Roy wasnot there because he was helping another group. “ Where’s Roy…we’re notsure we can do this without him”! He’ll support elite trail runners like ScottMyers, an ultra marathoner, with welcomed food stations in the bush.
Todd Milligan, manager at the Oakville Running Room recognizes Roy’s devo-tion to the sport. 3-4 hours every Saturday and Sunday, scouting long run trailsin the winter, giving advice on gear selection, planning runs. ”As far as I’m con-cerned he’s the Employee of the Month…every month!” Not bad for someonewho isn’t even on the payroll!
Who is this fifty-something bear of a man who gives, gives, gives? Roy hasbeen a multi-sport athlete for all of his life and was running when it wasn’t fash-ionable. Injuries now plague him and yet, he continues to train when he can. “Iam giving back what I received during some of my more difficult personal tran-sitions”.
To me, Roy’s presence at races is always an added bonus. He’ll cheer at thestart, pop up at various points along the route and somehow find his way intothe medal zone with his congratulatory remarks and …his camera. Sureenough a copy of a print will find itself in my mailbox a few weeks later. I’mnot looking forward to the day when it’ll be my turn to ask, “ Where’s Roy”?
On behalf of all of Oakville’s crazy runners, thank you Roy for adoptingus…you’re a great ambassador to our sport.
Ambassador Roy“Where’s Roy “?
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Gels Carry them in your torso packto replenish your glycogenstores during your race • available in a variety of flavors
• Clif Shot $1.49
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Fit shorts / Trail shortsStays dry by releasing moisturebuildup from perspiration • available in both men’s (M-XL)and women’s (S-XL) sizing
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Dryline Bra TopClassic compression • lined with coolmax to wickaway moisture • available in S-XL
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Minimesh tankPerfect for those really warm days • feels like silk • engineered to transfer moistureaway from your skin, regulatingyour body temperature • available in both men’s andwomen’s sizing in a variety ofcolours (key lime pictured)
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Lightweight glovesKeep your hands warm onthose early race days
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Gym bagPerfect for all your marathonessentials • two roomy zipper pockets • removable shoulder strap • available in red / black /blue (shown)
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Visor and/or hatProtection from the elements • coolmax construction for breathability • sweatband • adjustable strap • available in black / blue / white
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Race BeltHold your race bib without the need forsafety pins • adjustable waist
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Torso packAngled for easy access • alleviates the bottle rubbing into thesmall of your back • water bottle included • adjustable waist strap
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Coolmax Alta mesh long sleeve teeFull coverage for protection from thesun and other elements • available in both men’s and women’ssizing in a variety of colours
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Nutrition BarsPacked full of ingredients to provideenergy • variety of flavors
• $1.49 - $1.99Coolmax Alta mesh sleeveless teeLightweight and fast drying • comfortable • easy care fabric
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Double layer socksTwo layers to prevent blisters • coolmax construction forbreathability and comfort • variety of styles available
• $10.99
Gel flask and holderA must have for any long run • holds up to five gels • easy to carry on the torso belt
• holder (bottle included) $14.99
• gel flask $3.99
Featured shoe - New Balance 764A supportive trainer featuring aDual-Density Medial Post andAbzorb in the heel and forefoot,which provides a combination ofcushioning a stability for themoderate overpronator • different widths available
• $129.99
Page 14 —————— Running Room Magazine
The 2nd Annual Father’s Day Run & Family Picnic forProstate Cancer Research happens on Father’s Day,Sunday, June 16, 2002 in Toronto, and you can help raisemoney for prostate cancer research, an important cause formen and their families.
The Group Telecom Father’s Day Run & Family Picnicoffers a competitive 10-kilometre timed run or a five-kilo-metre walk/run. Winding through tree-lined parks alongToronto’s waterfront, you can take the routes your ownpace. At the end of your journey is a fun-filled picnic, com-plete with entertainment, prizes, and the Shopper’s DrugMart Kid’s Zone.
It all takes place at Sir Casimir Gzowski Park (nearSunnyside Beach) in Toronto. The start time is 10:00 a.m.,with the picnic running from 11:00 a.m. to 1:00 p.m. Bringyour family and friends, and raise pledges to win greatprizes.
Prostate cancer is the number-one cancer affecting thehealth and lives of men. One in eight men in Canada willget prostate cancer in his lifetime, a rate similar to breastcancer in women. The run is a signature event of theProstate Cancer Research Foundation of Canada, and pro-ceeds will support the country’s most promising prostatecancer research.
For more information or to register, visit www.run-ningroom.com or call the event hotline at (416) 763-9000.
Help dads celebrate Father’s Day for many years to come!
Do it for Dad!
Put your best foot forward run you next marathon or halfmarathon with the Running Room pace bunnies in a pacegroup. Discover the power of the group and the 10 and 1’sVancouver, Ottawa, Burlington, Edmonton, Regina,Manitoba, Canadian International ( Toronto), Okanagan,Niagara, to name a few.
Best Foot Forward
As an instructor for the Marathon clinic, I frequently have new participants who ask the question, 'Does run/ walk really work'? Of course, for those of you who have tried the system, we know! But to the uninitiated,there is always some doubt.
When I first started to run marathons 25 years ago, I had never heard of the system of run / walk. My firstmarathon was in Ottawa. I ran the first half in a blistering (for me) 1:30 and the second half in a blistered (lit-erally) 2:17. No negative split for me! And I vowed never to run another marathon again. It was many yearslater that I was introduced to the run / walk system at the Running Room (thanks Jake). I must say, I never hadit so easy! At the end of each long run, I felt as though I had hardly run at all. I was ready for hills two dayslater with no tiredness. As well, I didn't have the headaches that used to accompany my long runs of previousdays. It was a Godsend.
Now, when I run into those folks who are unaware of the process, I'm always ready to share a story or two.I have converted runners before the marathon, during a marathon and after a marathon! And I'd like to sharesome of these stories with you. One of my friends is Max, who has run over 100 marathons. This man is expe-rienced! I explained the run / walk system to him while we were running the Toronto marathon. His averagetime of late had been 4:20 to 4:25. At a following marathon, he decided to walk / run and he completed themarathon in 4:10, which he had not done in several years. He felt as if he had drank from the Fountain of Youth!
The following story is almost unbelievable. I met a lady at the New Orleans marathon this past February. Shewas running her 53rd marathon and was 62 years old. Her average time in the last 5 marathons was 5:25 to5:35. I told her about the 'system' and she said 'That sounds good, I'll try that!' As fate would have it, I met herafter the race and she was all lit up when she saw me. She had run a 4:44, a time she had not seen in over adecade! Now this was one happy lady.
So, if you are an instructor and you have a non-believer in your group, try this. Frank, one of my participants,had been running the 'old' way for 35 years. If there was a non-believer, he was it. I brought in a 20 lb weightto the clinic and asked for a volunteer who had run for 35 years. And Frank 'volunteered'. He did as many repswith his strong (right) arm continuously as he could and had to stop at 26. Then, he switched over to his leftarm, did sets of 5 with a 10 second break, and knocked off 40 reps. Now that is an increase of 60%. I had a con-vert! Three days later, he ran the 30K Around The Bay race. He ran faster than the week before for the samedistance and felt less tired. His final comment? 'My right arm is still sore!'.
Does Run/Walk Really Work?
WhenSunday, July 21, 2002
WhereSir Winston Churchill SquareEdmonton, AB Canada
Register Online @ http://events.runningroom.com
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1-800-419-2906 —————— Page 17
every day at dawn, the ocean asks, “you wanna race?”
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I know it’s been said time and time again: I never dreamedI would be running in a marathon. Running was my hobby.And when I say hobby, I mean whenever I was inspiredenough to get off the couch, I ran. Luckily, I work at theMultiple Sclerosis Society of Canada. I was asked if I wouldlike to take part in a relay team as a Marathon Strider for theCanadian International Marathon to raise money for theSociety. It took a lot of self-motivation, but I joined and evenagreed to be a team captain.
I’m proud to say I did it. I ran all 7.2 kilometres withouteven a rest and it was one of the most amazing personalachievements ever. I enjoyed it so much that I even ran 10kilometres as part of another relay team at the NiagaraMarathon in October. What a thrill! I didn’t know I would bemaking such a healthy, lifelong commitment! Believe it ornot I am considering competing in a full marathon this year!It is thanks to the MS Society, and a little bit of determina-tion that I have come this far. It is such a rewarding feeling,knowing that by raising money, and getting a bit of exerciseI am contributing to a cause that affects/impacts 50,000Canadians every day.
Multiple Sclerosis is a disease that attacks the central nerv-ous system. MS usually strikes people between the ages of20 and 40 and affects twice as many women as men.
Many thanks to all Marathon Striders, who raised over$30,000 in 2001 for Multiple Sclerosis research and forinspiring me and others like me to finish the race. A specialthanks to all those who participated on the Royal BankWheelchair Push Team who as a group raised over $11,500.
In 2002, help the Multiple Sclerosis Society of Canada con-nect with a cure. You can help by participating in one of thefollowing marathons as a Marathon Strider. This year wehave striders participating at
• The Canadian International Marathon in Toronto onSunday, October 20th,
• The National Capital Race in Ottawa on the May 11/12weekend
And, of course, I’ll be there.
If you would like more information on Marathon Stridersor would like to make a donation please call 1-800-268-7582x 3038, e-mail [email protected] or check outour Web site at www.marathonstrides.com.
Page 18 —————— Running Room Magazine 1-800-419-2906 —————— Page 19
“I neverdreamed Iwould be
running in amarathon.”
Run a marathon, sounds simple enough, but then again, if it were easy, races would not give you a medal for finishing. Marathonrunning hurts. The human body was designed to run, but not designed to run continuously for 42 kilometers. But each year1,000’s of runners are taking on the challenge of running the marathon. Run a marathon and you will discover how to get themost out of yourself. Run the marathon and you will discover that you can do anything in life with a plan, some training and asupport system to assist you in training and cheer you at the finish line.
The marathon can be a daunting task that can terrify you, or you can run your marathon with confidence using an intelligenttraining approach. The intelligent training approach is to follow Running, Start to Finish 10:1 run/walk combinations.
If you want to really improve your time in the marathon and enhance your recovery do your walking breaks on race day. Startthem at the first 10 minutes and take a least a 1-minute brisk walk break every 10 minutes. Walk briskly and think about increas-ing your stride during the walk break so you will feel the gentle stretch to your fatigued muscles from your hip flexors, quadsand hamstrings, calves, shins and into your foot area.
Walk breaks reduce the intensity of the workout for a brief 1 minute and conserve your energy for later in the run. The walk breakchanges your gait and foot strike to allow for a change in the usage of your muscle, thereby extending the capacity of each mus-cle. Simply put you can run longer with less fatigue. You will have more energy in the late stages of the marathon. Walk breaksare “active rest”. During the walk break our breathing and heart rate will lower. During the brisk walking break our heart rate isstill elevated we flush any lactic acid that has started to build in our large running muscle groups. This “active rest” extends ourperformance ability by as much as 50% when doing the 10:1 combinations of run/ walk. Walk breaks diminish the accumulationof lactic acid.
The walk breaks will significantly improve your recovery time given the lactic acid does not have the opportunity to pool in thebig muscle groups.
The walk break 10:1 combinations also breaks your race into a series of small goals. Even if you find yourself struggling, thinkworst-case scenario- 9 more minutes I get a walk break! Breaking the marathon into manageable chunks make it mentally attain-able.
Walk breaks are also water breaks. Staying well hydrated with help prevent dehydration. As we run, we sweat, and lose water.In simple terms the loss of water makes our blood thicker. To provide our exercising muscles with the same blood supply ourheart must pump more frequently. Staying well hydrated prevents some of this increased heart rate and decreased perform-ance. The best prevention, every 10 minutes take a 1-minute water break. Walk breaks keep you relaxed. As your muscles relax,your coordination and endurance improves. Waking breaks allow you to keep your breathing under control and improve yourstate of relaxation. Use the walk break to keep your breathing deep and relaxed. Breathe in, breathe out in rhythm to your run-ning. Improve your state of relaxation and breathing, and you will improve your form and performance.
Walk breaks done briskly keep you focused on your form. It is simple yet very effective. Focus on keeping your stride lengthlong as we have a tendency to shorten our stride length as we tire. Keep your shoulders back, run and brisk walk tall, keep yourhips shifted forward and do not let your butt drop. Focus on your arms moving forward and straight back. At each walking breakdo a head-to-toe form check. Head up, face relaxed, upper body perpendicular to the ground, shoulders back, hips shifted for-ward, hands relaxed with thumbs resting lightly on relaxed fingers, stride relaxed, and turn over rate consistent.
At each walk break feel the tension and fatigue leave your legs. Brisk walk for one minute and then resume running by slowingbuilding back into your race pace. Feel the new resilience and strength in your legs.
Long distance running using 10 minutes of running one minute of walking will dramatically reduce the chance of injury.Continuous running places the muscles in a constant state of contraction, which will inhibit blood flow to the working muscles.Walking breaks relax the muscles and reverse this process and the risk of injury.
Walking breaks will keep your enjoyment level and emotions high. They work thousands of runners have achieved their goalsusing the 10:1’s.
Kick in the Butt
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I was on holiday in Portugal in the Algarve during the winter of 1999, when on March1st, while having breakfast, the thought came to me that I was ready to run anothermarathon. It was 14 years since my last marathon in 1985. I had run the HonoluluMarathon that year and finished the race, but unfortunately, I collapsed on the finishline, very badly dehydrated and taken to the injury tent with a temperature of 104 wheremedical people revived me, and tried to get my body temperature back to normal. Thatscared me so much that the thought of running another marathon never entered mymind until 1999.
In the June of 1999, I joined the High Park Running Club in Toronto. I was 58 years oldthen, and the first evening at the club, I remember, there were about 26 of us runners,all training to run different marathons. My goal was to run the Honolulu Marathonagain, and to be dancing at the finish line.
That summer, all through my training, I constantly focused on completing the race,and to be alive and well at the finish, and I was! I finished the marathon in 06:13:24; thisgave me so much confidence that it inspired me to keep running more marathons.
I retired from my job in November 1999, and since then, my goal is to run a marathonin a different country every year.
In November of 2000, I ran in the New York Marathon, and I finished in 05:35:05.
I also ran the Stockholm Marathon in June 2001; that was the worst marathon of mylife, but with great determination and a lot of pain, I finished the race and received abeautiful medal.
To all of you runners out there—keep running and improving your times. I love mymarathon running.
I’m Still Running Marathons
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Page 22 —————— Running Room Magazine
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Being a regular morning fan of ABC’s Good Morning America, when it was announced thatthe show would be doing a weeklong “Tour of America” with a stop in Stillwater, MN., I knew I this was mychance to grab my 15 minutes of fame. Four members of the Running Room “Walk to Run” clinic, rose fromour slumber at 3 a.m., donned our Running Room Reflective jackets (to keep warm, and so our families couldpick us out in the crowd), and drove the 1-hour from Minneapolis to Stillwater. Stillwater was chosen to rep-resent small town-USA. It is a beautiful little town on the banks of the St Croix River. The 2 stars of GMA,Charles Gibson, and Dianne Sawyer were to arrive in town at 5 am on a Zephyr Train. As we jockeyed for posi-tion amongst the 4000 other GMA loyalists that had come to see the train arrive transporting Charlie andDianne, we were not sure we in the right place for a good sighting, but when we saw a strip of red carpet rightin front of us, our spirits rose. Before we knew it, the train was slowly pulling into Stillwater, and stopped rightin front of us. Charles got out first (he is taller and thinner than he looks on TV), and he came over to shakehands, and take pictures. He stopped to talk to our little group, and banter a bit. Then Dianne came out fromthe train (she is even more beautiful in person). As Dianne was approaching where we were standing, I madea quick decision to make my mark. I took off my brand new Lime Green Reflective jacket, and handed it to her,and told her to wear it in good health, as it was from our Running Room walking group. She said “Thank-youvery much”, put it over her arm, and proceeded on her way to greet others. After our excitement had subsided,I remembered that I had left my car keys in the little pocket in the back of the jacket!!! I had to sweet talk everycop, GMA official I could find, and I finally found one that said he would see what he could do. He turned outto be my hero, as he showed up awhile later with my keys. We wandered the town of Stillwater that morning,having other close encounters of the “Star” variety with Dianne and Charles. So, if you ever see DianneSawyer on TV looking resplendent in a bright lime green Running Room Reflective jacket, you will know the“Rest of the Story”.
DIANNE IN LIMEDIANNE IN LIME
Bri
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I have been reading some of your inspirational stories and felt inspired to share withyou my own success story.
I have always enjoyed running. Although I started out a "fair weather" runner, trainingfor marathons changed all that. Running in all kinds of weather, from pouring rain to bliz-zard conditions, and even throw in a little heat, has definitely taught me a few things.Training showed me I could achieve my goals, such as finishing those long runs inextreme conditions. Training also gave me an inner strength I never knew I had. Trainingshowed me how to overcome hurdles and gave me the courage to face new ones.
During one of my marathon training periods, I made what was for me the hardest deci-sion of my life and ended a 9 year marriage. Now this was a challenge. Going from astay at home mom to a single mother or 4 (girls). I had a hard time dodging all the curveballs that were being sent my way. But running had taught me something else. It taughtme how to be a survivor. All the marathon training I had been doing had given me themental strength to do what I had to do to survive.
It has now been over 3 years since I took on this challenge. I am surviving the "ex"games, I am surviving the "singles" games, and I'm even surviving my kids' games (blesstheir hearts). I have recently, by fate, come into owning a dog, who is now my runningpartner and best friend. Now when life throws me a curve ball, I think about where I was,how far I've come, all that lies ahead of me, and I think "bring it on" and lace up myshoes. B
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Strength Through Running
1-800-419-2906 —————— Page 25Page 24 —————— Running Room Magazine
WalkRunJog
StrollBladeIt doesn’t matter
how you cross thefinish line.
It doesn’t matter ifyou’re fast or slow.
It’s not aboutwinning.
It’s about joining the human race.
Visitwww.superwalk.com
for details
I’ve always considered myself something of a baby whenit comes to running. Although I’ve successfully completeda number of five- and 10-kilometre races, and I’ve survivedtwo half-marathons thanks to the Running Room Clinicsand the persistent prodding of my younger sister, I alwaysdo my fair share of bellyaching and whining—and I firmlymaintain my place at the back of the pack.
However, I really surprised myself and those around meby briefly shedding my wimpy exterior for a very specialnine-month period. Yes, for nine whole months I was thestrong, proud mom-to-be who was carrying a baby! And Iran—I ran with my expanding belly from the moment Ifound out I was pregnant to the day before I delivered abouncing baby boy on July 30th, 2001.
Although I am very proud of this accomplishment, itwould never have been possible without the support andinspiration I got from my pregnant running buddy—Christianne Morretti. You see, when I first discovered I wasexpecting, I thought I had finally found the ultimateexcuse to get out of exercising for a while. After all, whowould expect a pregnant woman to be out pounding thepavement? So in the first trimester, I continued to runlightly and smugly prepared myself for a break from myrunning routine once my belly began to expand.
Meanwhile, my husband, my sister, and her boyfriendwere diligently training for the Ottawa Marathon with theRunning Room Clinic, under the skilled direction of thelegendary Cary Moretti. My sister called me excitedly afterher first long Sunday run to tell me that not only was theleader of her “To Complete” group Cary’s wife but that shewas pregnant and due around the same time as me! “Whydon’t you join us?” she said. “Christianne would love it ifyou would come out next Sunday!”
Well, now I was in a real predicament. This Christianneperson was really throwing a wrench into my foolproof
“exercise-free pregnancy” plan. And to top it off, I hadheard of Christianne and I knew she was an Ironman ath-lete and could run circles around me. I was extremelyintimidated, but the more I thought about it, the more Idecided it would be nice to have a pregnant runningbuddy, and I did want to stay healthy for the baby. So, thefollowing Sunday I laced up my shoes, gathered mycourage, and headed out to try a long run.
Much to my surprise, it wasn’t so bad. In fact, I reallyenjoyed it. Sure, Christianne was much better than me, butthankfully the extra weight around her mid-sectionseemed to slow her down a bit and we just took it nice andeasy. Eventually we started to get together a couple oftimes a week to run and chat about our feelings, worries,and expectations about the babies that would soon becoming into our lives. We ran, we talked, we laughed, wegot tons of stares from everyone we passed, we walked onall the hills—and we became pals.
On Sunday, July 29th, Christianne and I completed ourfinal run together as pregnant run buddies—my son,Callum, was born the very next morning after a wonder-fully quick six-hour labour. And on August 4th, littleRaphael Moretti entered the world—Christianne also hada short and easy delivery.
I am so thankful for the experience I had running while Iwas pregnant. I stayed healthy and fit and I made a won-derful new friend that I probably wouldn’t have met oth-erwise. I am grateful that fate—and our sons—broughtChristianne and me together as pregnant run buddies.
Did this experience make me a better runner? Well, I haveto admit, I have pretty much reverted back to my old com-plaining ways. But I am signed up for the half-marathonclinic and I do plan to continue running. Although the babyjogger does slow me down quite a bit!
Running Room runners avoid hittingthe wall with their walking break!
There is more fun with 10 & 1’s
While the Irish may believe in theluck of the shamrock, runners fromcoast to coast have discovered theluck of the tattoo. Combined withwalking breaks they bring the runnerpersonal best times. Pick up yourlucky tattoo at a Running Room nearyou or check at the next race exposite when you collect your pacewristband with all of your mile orkilometer splits.
Photo Album
Run Baby Run!
Lori
Wils
on
Pancakes For Everyone!All Vancouver stores participated in the annual 20mile run in preparation for the VancouverInternational Marathon. Over 600 people partici-pated and over 1000 pancakes were served.
1-800-419-2906 —————— Page 27Page 26 —————— Running Room Magazine
YMCA-Resolution Run
Presentations
Part of the Community.
Pictured are Deputy Prime Minister of Canada andMarathon Runner John Manley along with the OttawaRunning Room crew presenting a cheque to the OttawaRegional Y. In addition to some fun on New Year’s, andgetting a cool running jacket, the event raised $5,000 forthe Y. Marathon Runner John Manley also proved he canhandle the 10K distance clocking a personal best time atthe recent Ottawa Microsoft Run for Reach.
“Did you think I was crazy?” she asked me last week, when we finally met.
If my “kindred spirit” is, then I must be too. This was a woman in Windsor, Ontario, who hade-mailed me three years ago about running. She had sought me out for that initial e-mail in1999 because she’d just read an article in the Windsor Star on how I had started running fiveyears ago at 50 and had just done the National Capital Marathon.
The Windsor paper had picked up the story from the Ottawa Citizen where I work.
“You really inspired me with your story about your running career,” wrote Linda Bourdeau. “Iam your Windsor kindred spirit. In fact, with only a few minor changes, that could have beenmy story... On October 17th, I am competing in my first marathon, and like all first-timers, Ihave my moments when I wonder how I will ever find the strength both of body and mind tocross that finish line, but reading stories like yours gives me an added incentive and bolstersmy courage. My goal is to finish, but I’m hoping also to qualify for the Boston Marathon...Thanks so much for this inspiration.”
Linda was a high-school physical education teacher who dabbled in fitness until her 50thbirthday “loomed on the horizon.” She ran her first race, an eight-kilometre Terry Fox Run, onher 50th birthday.
“Whatever happens,” she wrote me in 1999, “I am so grateful to have achieved this level offitness, to be injury free, to be able to be a positive role model for my students, and of course,I’m not complaining about the size 4 dress size either.”
As the years have gone by, we’ve exchanged e-mails every few months.
October, 1999
“I did it!!! Earlier today, I ran the Detroit International Marathon and I’m happy to report thatI finished... Even though my legs are stiff and stair-climbing is almost impossible, I feel great...When my body was screaming ‘stop,’ I remembered your comment that you’ll finish becauseyou really want to and that helped keep me going... Maybe our paths will cross at a roadrace!” – Linda
We both had our ups and downs. She cut down on distance work after trouble with her leftknee and later on an ongoing sore heel. I had to stop for a while with plantar fasciitis.
We have both been working on many new sports. She has learned windsurfing and returnedto competitive volleyball. “It seems that there are more senior men out there who want to playmixed volleyball at a reasonably competitive level than women, so I’ve been invited to play onseveral teams—definitely an ego boost.” I’ve been working on swimming and cross-countryskiing, and did a triathlon.
When I belittled my time for my second marathon, she wrote, “Wow—two marathons!!!...More and more, I worry less about time and instead appreciate how healthy and fit I am andhow much energy I have—I’m sure you do as well.”
The following October, she did the Detroit Free Press Marathon, missed qualifying for theBoston Marathon by 12 seconds, but was able to plead her case and qualify. When she ranBoston I was so envious I could barely reply.
April 2001—“I just wanted to let you know that I ran the Boston Marathon on Monday and itwas one of the best experiences of my life. It is hard to describe the feeling of being one of15,000 people from all over the world who came to Boston with stories to tell and an enthusi-asm for running... The entire weekend was wonderful. The people of Boston know how to runa first-class event.” – Linda
I had planned to arrange a meeting at the Detroit-Windsor Marathon last fall. Then 9-11 hap-pened, the race route shrank to downtown Detroit, there were travel delays, and I decided torun Toronto instead.
By coincidence she was doing the half-marathon in Toronto last October while I was doingmy fifth full marathon, but we didn’t know we were in the same place until we’d e-mailedafterward. At the end of March, my daughter was in a play at the University of Windsor and soI packed up my running shoes and I e-mailed Linda to say I was going to the ‘theatre at eight’;let’s meet for running at two.
My daughter snapped a photo of the two of us heading out to the running path along theDetroit River.
Linda is planning to come to Ottawa for the National Capital Marathon—and this time wewon’t need e-mail to tell each other how we’re doing.
Running on Email“...it was one of the best experiences of my life.”
Lou
ise
Rac
hlis
John Stanton with the Whitby RunningRoom team, presenting a cheque in sup-port of the Y MCA.
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Page 30 —————— Running Room Magazine 1-800-419-2906 —————— Page 31
If you have been fortunate enough to listen to John Stanton’s motivational/visualization clinic talk prior to a marathon,you know the power of the message and how John taps into the thought process and the visualization that many eliteathletes in the world go through and who accomplish their goals through not only hard physical effort but mental as well.I have been fortunate in running my marathons to hear this inspirational talk prior to every race and I hope that at sometime you all do. For those of us that have enjoyed, practiced and executed the message, I want to turn the clock back andlike John have you relax for a few minutes.
Closing your eyes to get the full effect will be difficult while reading this, so either have someone read this to you or trystaring at the words and drift away and remember that special day.
To start with, let’s have you breathe slow and deep, breathe in and out, and let the tension release like a wave goingthrough your body, removing it from your neck, your shoulders, your arms, now your legs. You’re feeling relaxed, floating,and the wave continues through to your toes. You’re completely relaxed now, at one with the universe.
It is the morning on the day of the marathon, you have just opened your eyes and are looking at the ceiling, the room isstill dark and the alarm clock still yet to go off reads 05:bloody something a.m. Great, you didn’t miss the start of the race.You are excited and nervous, you feel something in your stomach and you hope the sauce on the pasta last night doesn’tdecide to join you on the run today. It feels like you slept, but you know it came in small interrupted bite-sized segmentsas you repeatedly visited the bathroom all night. You were told to hydrate. The clinic leaders told you that. Now have youhydrated too much? Wait, if you went to the toilet fifteen times last night, how is there any hydration left in you. Just think-ing of that sends you off to the toilet again. You wonder if this is a record of Olympic proportion for going to the bathroomprior to a race, and at the very least you should get a medal of some colour.
You feel the slight chill in the room as you start your routine preparation for the day’s event. You need to eat somethingin the morning—they told you that as well in the clinic and the weekly regiment for the last 16 weeks has proven effective.Water, banana, water, nutritional bar, water, and you decided to add a half a cup of coffee for good measure, then, ofcourse, the fifteen visits to the bathroom. Great, nothing has changed, not even on race day, you tell yourself.
You start your preparation in earnest now, putting on one sock making sure there no wrinkles, just a nice smooth fit overthe foot. First one foot, then the other, then another and then another—now you realize you’ve just started dressing yourroommate as well. You take a deep breath, look down at your feet, quietly apologizing for what you’re going to put themthrough today. The alarm goes off unexpectedly and scares the living daylights out of you, breaking your silent personalmoment with your feet and your heart picks up a few beats. You noticed your body’s response, you notice now how sharpyou’ve become from the training and how much energy you seem to have, how tuned your body has become, you knowyou’ve finally become part of that elite group of the population, that half of one percent that gets up at 05:bloody some-thing a.m on a Sunday morning after visiting the toilet fifteen times in the last eight hours to ask an ailing body to carryyou through 26.2 miles of rolling rock, hard tundra, for a cotton tee shirt and half a bagel. You race over and turn off theever-repeating annoying squawk from the alarm, which you swear translates into a rhythmic “Wakeup, Wakeup, Wakeup,Wakeup, Wakeup, Wakeup.”
You proceed to don the armour. The new shorts you bought a few weeks ago have nicely softened up to feel just like theold pair but without the frayed crotch and that odd odour, which you tell yourself came from that one time you went waterrunning after you forgot your bathing suit and had to use your running shorts in the pool and, for sure, the chloride didsomething funny to them.
You look around and find your running top draped neatly over a chair, bib number nicely pinned on the front, flat andstraight. You stare at the number and drift off to hear, “Now crossing the finish line, completing the marathon with a per-sonal best, wearing bib number…” You slide the top over your head and realize you have pinned the number to the backof the top as well. You tell yourself only a minor inconvenience, if you can just get the number on as straight as it was lastnight, but now you only have an hour and not the three it took you yesterday and the coffee just kicked and pulse has
quickened a little bit, so you say your affirmations, I am strong ... I am fit … I feel good … I can put this bib numberon straight.
You glance down and waiting anxiously to do battle are those protectors from everything that is evil in running,your tried and true favourite running shoes. You would pick then up and kiss them for good luck, but your know yourroommate would have you arrested. You’re almost there now, you’re almost ready to go. You ask yourself, is it tooearly to put on the shoes? Should I wait? I do not want to go out too soon. You’ve heard numerous stories during thelong Sunday runs of inexperienced runners going out too soon and paying for it later at the start line. There theystand all alone, not being able to draw energy from anyone, not able to draft, waiting for the crowds to form, watch-ing the volunteers putting the cones out. You decide to kill a little more time by going to the toilet one more time.
The sunlight comes through the window and you feel the room warm up slightly. It feels good. You turn the TV onand check the local weather station. Conditions are flashed on the screen showing the temperatures in major citiesacross the world. You make yourself a promise: one day you’re going to run London or Rome or Paris, but notReykjavik, no offence, and you’ll make a vacation out of the trip. You check the temperature and the time once moreand the decision on what to wear today is confirmed and now you know it’s time to leave. You head to the door andglance back one more time at your shoes. Shoes! Of course! That’s why you didn’t feel quite right. The shoes. Youknew someone in your pace group would have pointed that out anyway. You snug the laces up and head to the door,again. Your stride is strong, your breathing is controlled and rhythmic, you repeat your affirmations again, I amstrong … I am fit ... I have shoes.
As you head down the tree-lined road to the start-line the branches overhead are breaking up the morning sunlight.It’s a perfect day. The bushes are gleaming from the morning dew. You’re joined by many runners along the way. Youfeel their excitement, you smell their presence. Some are talking, some are silent, some are peeing on the bushes.Was that dew? you ask yourself. A runner goes by with a swoosh, possibly trying to get a better starting position,possibly trying to get to the porta-a-potty, and gives you a gentle nudge. This is a difficult part of the race. Runnersare nervous and timing the last toilet visit prior to the race could be the difference for a PR. You sympathize andexchange apologetic waves.
Your pace is slowing now as the crowd grows in front of you. You’re close to the start-line and the start of the race.Everyone is looking in the same direction as if waiting for the movie to start, except for a few runners looking anx-iously around for their pace rabbits. You hear the announcer barking last minute instructions: “Ten minutes to racetime.” You’re focused, you’re relaxed, damn, you’ve got to go to the toilet. You quickly spot the signs directing runnersto the row of porta-potties. Looks like they about 26.2 yards away as you pop out from the crowd. There are runnersahead of you, but your pace is swift. You pass one, then another. You hear footsteps and voices behind you and pushthe pace a little more. What are they saying? What are you saying to yourself? as you head to the almost desertedrow of porta-potties. You remember all the 26.2-yard races as a kid and know that this is a piece of cake. Be aware ofyour breathing. Are you sweating yet? You feel the wind at your back and the sun is now fully out, warming all themuscles on your body. You lengthen your stride. How do your legs feel? Smooth, powerful, thank them for all thetraining, the strength and pace they’ve given you today. You’re aware of your goal, and the potties are only yardsaway now. Your breathing is even more rhythmic. You’re taking full breaths and you repeat your affirmations, I amstrong … I am fit … I have to go pee ... give me the fricken gold medal now.
As you head back to the start-line, minutes to spare, you see the crowds, you notice the balloons, the banners, thecolours, you hear the noise, you reflect on all the long months leading up to this and the payoff the training hasgiven you. You are relaxed now. Your breathing is controlled and normal. There’s a loud noise, cheers, people start tomove. You push the button on your watch. You’ve done it, and you’ve made it to the start-line.
Now notice you’re breathing. Come back to your surroundings. Take a deep breath. Hold for a second. Let it out andeither have the person reading stop, or notice that you’re at the end of the article.
SOME MOTIVATIONAL TALKSARE BETTER THAN OTHERS!
Joh
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eeve
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Homemaker’s
5 Km Run/1 km walkSunday, July 7, 2002 at 9:30 a.m.Individual: $25Race start and finish at Coronation Park onToronto's waterfront. Join us for great entertain-ment, food and refreshments. CBC’s AvrilBenoit, host of Here and Now, will be the mas-ter of ceremonies.
All proceeds go to Homemaker'sfundraising initia-tive, Girl Girls aChance. RunningRoom online registration:www.runningroom.com
homemaker’s
GIVE GIRLS A CHANCE
Give Girls aChanceBY CH E RY L EM R E T T
In the last issue of Running
Room Magazine, we told you
about Jean’s Marines – a group
of mostly middle-aged women
who are training to run the
Marine Corps Marathon in Washing-
ton, D.C., in October, though some
have never run before. They’re raising
money for Give Girls a Chance, a
Homemaker’s Magazine fundraising
initiative to help educate girls around
the world. The original Jean’s Marines
group of 80 has since grown to more
than 150 enthusiastic women (and a
few men, dubbed “the men’s auxiliary”).
The group boasts a large number of
CBC hosts, including one of the hosts
of The Fifth Estate, Anna Maria
Tremonti, and Avril Benoit, host of the
late afternoon show Here and Now.
Both Tremonti and Benoit will be tak-
ing part in Homemaker’s inaugural Give
Girls a Chance 5K fundraising run and
1K walk at Coronation
Park on Sunday, July 7.
Avril Benoit will be the
master of ceremonies. As
well as raising funds for
Give Girls a Chance, the
run will also mark the opening of the
newest Running Room store in Cana-
da, Toronto’s Hazelton Lanes store,
which opens on Thursday June 6.
There will be lots of great entertain-
ment, food and prizes for all Give Girls
GIVE GIRLS A CHANCE
lenged our readers to follow a special walk-run training
program designed to get women across the country out
running and having fun. And while they’re at it, we hoped
they’d help raise funds for Give Girls a Chance by ask-
ing their friends to sponsor them in runs. To that end,
John Stanton and the Running Room are lending their
expertise as well as helping promote Give Girls a Chance
at his 46 Canadian Running Room stores and at races
across the country throughout the next year. (For more
information on Homemaker’s Healthy Living Challenge
and Jean’s Marines, see the March/April issue of Running
Room Magazine, or pick up the May and June issues of
Homemaker’s, or go to www.homemakers.com.)
If you want to help Give Girls a Chance, sign up for
the Give Girls a Chance 5K run and 1K walk (see the
race entry form below or at Running Room stores; or
sign up online at www.runningroom.com). Sponsorship
forms are available at your local Running Room stores, or
you can print them out from Homemaker’s Web site at
www.homemakers.com or pick up the May issue of
Homemakers for a copy of the form.
We look forward to seeing you on Sunday, July 7th!
Happy fundraising running!
a Chance 5K run/1K walk participants.
And 100 per cent of the monies raised
will go to help fund education for girls
in countries around the world – particu-
larly in countries wheregirls have
been barred from schools (such as
Afghanistan) or have difficulty
attending schools because of cul-
tural or financial barriers – and
to fund scholarships for Cana-
da’s aboriginal girls.
Homemaker’s Give Girls a Chance
has already received its first corporate
donation from First Canadian Place,
in the amount of $500. “We are
proud to be the first supporter of Give
Girls a Chance,” says Brenda Parres,
arts and events manager for First
Canadian Place’s Learning Network a
group of luncheon seminars sponsored
by First Canadian Place. “We hope to
make thousands of people aware of
this worthwhile and significant
endeavor.”
As well, scores of Homemaker’s read-
ers across the country are signing up for
fitness runs and to help raise funds for
Give Girls a Chance, spurred on by
Homemaker’s Healthy Living Makeover
Challenge. In our May issue, we chal-
In training for Give Girls a Chance: the CBC’sAnna Maria tremonti (left) and Avril Benoit.
homemaker’s
GIVE GIRLS A CHANCE
Fundraising Run
TE
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SA
BA
RB
IER
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RACE INFORMATION FOR GIVE GIRLS A CHANCE FUNDRAISING WALK/RUNDATE AND TIME: Sunday, July 7, 2002 @ 9:30 a.m. DISTANCE: 5K Fundraising Run and 1K WalkLocation and Course Description: Race startand finish will be at Coronation Park, locatedsouth of Lakeshore Blvd. West, betweenStrachan Ave. and Bathurst St., just east ofthe CNE grounds.
Entry Fees: $25.00 by June 30 $30 thereafter
Register early and receive a free t-shirt.Registration:Fill entry form, sign waiver and drop or mailto:The Commerce Court Running Room#30 Wellington St. West, Toronto M5L 1E8 Phone: (416) 867-7675
Payment by cash or cheque only. Pleasemake cheque payable to Give Girls a ChanceFund of Tides Canada Foundation. SORRY,NO REFUNDS. NOT TRANSFERABLE. All pro-ceeds will go to Homemaker’s Magazine GiveGirls a Chance, a fundraising initiative to helpfund education for girls in countries aroundthe world and to fund scholarships forCanada’s aboriginal girls.
Register Online: http://events.runningroom.comCredit cards only if paying online. SORRY, NO REFUNDS. NOT TRANSFERABLE.
Early Kit Pick-up: Hazelton Lanes RunningRoom
Hazelton Lanes Shopping Centre, 55 AvenueRoad, Unit 108 Toronto M5R 3L2Saturday, June 29, 2002 11:00 a.m. to 4:00 p.m.
Race Day Registration and Race DayPackage Pick-up Race day registration and race day packagepickup will be at Coronation Park on Sunday,July 7, starting at 7:30 a.m. to 9:00 a.m.
Awards: First overall male and femaleDraw prizes: There will be lots of great drawprizes. Winners must be present to receivedraw prizes.Post Race: Join us at Coronation Park forpost race food, refreshments and entertain-ment. CBC's Avril Benoit, who hosts Here andNow, will be the MC.
HOMEMAKER'S GIVE GIRLS A CHANCE
5K FUN RUN AND 1K WALK ENTRY FORM5K Fundraising Run and 1K Walk
Individual � $25.00 by June 30
� $30.00 thereafter
Shirt Size � M � L � XLName (First/Last)__________________________________Address: _________________________________________City:______________________________________________Home Phone: ( )________________________________E-mail Address:__________________________________________________
Age on day of race:_________
� Male � FemaleWaiver: I know that running / walking a road race is a potentially hazardousactivity. I should not enter and run/walk unless I am medically able and properlytrained. I also know there will be traffic on the course route. I assume any andall other risks associated with running / walking the event including but not limit-ed to falls, contact with other participants, the effects of the weather includinghigh heat and/or humidity, the conditions of the roads, all such risks beingknown and appreciated by me. Knowing these facts, in consideration of theRunning Room Sports Inc., Event Sponsors, Volunteers and Organizers accept-ing this entry, I hereby for myself, my heirs, executors and administrators, waiveand release any and all rights and claims for damages sustained by me as aresults of this walk/run event, for any cause whatsoever, including negligence. Itis expressly understood by the undersigned that this run/walk event is enteredinto at the sole risk of the undersigned & that the organizers and sponsors of therun are exempt from liability for any and all damages sustained & any and allinjury & loss, including personal & property loss arising from any cause whatso-ever, including negligence. Applications for minors will be accepted only with aparent’s signature and should be signed by the minor also.
Signature of Athlete:_________________________________
(Parent /Guardian if under 18):_______________________Date: _____________________________________________
Page 34 —————— Running Room Magazine
YOU’LL SPEND THE MORNING RUNNINGERRANDS. YOU’LL SPEND THE AFTER-NOON RUNNING DISTANCE. YOU’LLSPEND NOT A SECOND RUNNING HOME TO CHANGE.
Introducing Pavement Optional. A collection createdto be technical for sport, yet comfortable for life.So go ahead and choose a direction. We’ll be there.
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Features Include:
•Silk Microfibre Polyester fabric•Elasticized waistband with internal flat braid drawstring•Internal key pocket•Hydra-Grid brief for fast drying support
©2002 HIND
Performance 2 Short
Race day is graduation day! Race day is graduation day from your training program and graduation from the rigors and discipline ittakes to see you to the finish line. Running a marathon is not easy which is why they give you a medal. The marathon medal in additionto providing bragging rights at work and anywhere else you choose to wear it is a testament to your determination and your program.
Here are some guidelines to get you to that smiling upright position at the finish line:
� Diet no need to you’re a marathon runner many of you are burning an extra 1,000 calories. Pay close attention to the National Food Guide and to all of your nutritional needs. Keep a water bottle with you at all time, at work in your car, on every run. Startyour day with a good breakfast of cereal and toast along with a glass of orange juice. Have a solid lunch and dinner with a focus on complex carbohydrates and low fats. For snacks try fresh fruit.
� Rest is part of your training. Rest is also the whole idea behind the tapering of the final week. Rest allows you body to recover, rebuild and stronger on race day.
� Traveling today requires patience and extra time so relax and enjoy the travel time. Bring a book, some music, a water bottle and enjoy the fun of everyone’s running stories. Same at the expos, most are crowded, so relax and get comfortable and enjoy the easy walking. Drop by the Running Room booth and pickup your pace band or lucky tattoo.
� Tapering is the fine art of rest. Stick to the program; do not attempt to cram in a few final miles. It might have worked on a high school exam but it will not work on a marathon. The more you rest the final week the better you will run on race day. It you do any runs the final week think of all of them as jogging easy massage type running. The last minute runs are done to loosen up your legs with a couple of easy accelerations to remind your legs of the feeling of running fast and the right turn over rate.
� Mental confidence is an indicator of success. Positive self- talk works. My favorites are: � I am in control of my own thinking, my own focus, and my own life. � I control my own thoughts and emotions and direct the whole pattern of my performance, health and life. � I am fully capable of achieving the goals I set for myself today. They are within my control � I learn from problems, or setbacks, and through them I see improvements and opportunities for personal growth � Every day in some way I am better, wiser more adaptable, more focused, more confident more in control.
� If you are traveling to a race you have two choices, either wear your racing gear or follow this checklist. The traveling wearing your gear will certainly be a cool conversation breaker for you travel mates but may make you feel a little odd in the security line. Here is a quick check list: � One carry on bag that will hold your actual race gear � Shoes the ones you used in training � Shorts ones made of technical fabrics that will keep you dry and chafe –free � Shirt of cool max material to keep you comfortable with wind and sun protection � Coolmax cap use the same ones as the Running Room bunnies in your favorite color, minus the ears � Socks again the best choice is cool max prevents blisters my favorite is the short double layer Running Room sock � An old t short that you don’t mind losing to keep you warm until the race starts � Vaseline keeps you from chafing on the insides of your legs, under the arms. Men on the nipples woman along the bra line � Liquid bandage this works great to cover a blister or sore spot � Torso pack and water bottle keep this with you and keep drink water as you travel. � Your race kits you will pick up at the expo make sure there is a number and a timing chip. The number is for photo identifica
tion so practice looking good, and the chip is for your official time
� Deal with it. Things can happen that you do not expect and that are out of your control. The weather for one, none of us can control. For all of these unexpected things stay relaxed, keep you sense of humor and enjoy the moment. The more relaxed you are the better your performance.
� Pre race sleep. The most important night to sleep is two nights before the race, not the night before.
� Warm up. You are going to be running 42 kilometers so relax on the warm up routine this is not like a 10 K race. Arrive about 1 hour prior to the start this allows fro you to use the washrooms one last time before the lineups are huge and to check you gear. Some easy jogging or a walking followed by some very gentle stretching; a brisk walk can work best for most of us it warms up the muscles yet is gentle.
� Race Pace stay under control even pace is different that even effort. Break the race into three parts. If you run an even pace the race will feel in the first third, very easy, the second third just right and the third one working hard and digging deep. Remember the medal.
� Focus on your form and your breathing. At each walking break do a form check and drink water.
� Speed bumps, each race has a series of bad sections when you may ask yourself why are you running and perhaps you should just run not run-in a race. Stay positive and think of relaxing and enjoying the run. Find the rhythm of your stride by changing your pace slightly.
� Smile at the finish line there are loads of cameras, the final hundred yards is all about looking good.
� Refuel with water, fruit, bagels then try to get a substantial meal you have earned it so like the marathon enjoy it!
Smiling Finish
1-800-419-2906 —————— Page 37Page 36 —————— Running Room Magazine
We are not all natural athletes. But 40 years and determination can level out any playingfield.
We began jogging together as young teenagers. It was our parents that started the tradi-tion of doing things as a group with their Family Together Times. Every weekend we wouldpile into the back of the station wagon and head off on one adventure or another. Hiking,swimming, camping, skiing, berry picking. Jogging was their idea, and we all joined in.
On these early morning runs, dad and sisters 1 and 3, the track athletes, would race offcompetitively. Sister 5, a competitive gymnast, would run at a leisurely pace with mom.Sisters 2 and 4 would lag behind, duck into the bushes, smoke a cigarette, and then race
the block home when sufficient time had passed.
It was after one of these morning runs in 1975 that the notion of running a marathon together was conceived.
Our personalities differ as dramatically as our athletic abilities. What we have in common, however, is that we all love a chal-lenge and are goal-setters with enough competitive spirit to achieve our goals.
For 27 years we have attempted to run a marathon together. Pregnancy, children, illness, careers, commitment, and respon-sibility impeded our goal. It is very difficult for a woman to balance the demands of her life with a fitness schedule and thetime commitment of preparing for a marathon.
Information on how to prepare was easily available. Our marathon training schedules detailed a daily routine includingstretching techniques and injury prevention. The Running Room was a great place to drop in and discuss workouts, upcomingrunning events, and running gear. Each of us found our own way to train for the marathon but e-mail and telephone allowedus to share training tips and strategies and encouragement.
Fitness is a gradual thing. For some of us a block was as far as we could go without needing a break. By persevering withthe block and adding a block a week, eventually the distance increased. Exercise becomes a habit. One craves the feeling ofwell-being and the adrenalin rush created by a good workout. It is a great thing to relieve stress through exercising ratherthan by mixing a drink.
Already a member of a fitness centre and a frequent runner, Sister 1 joined a marathon training group provided by theRunning Room. Sisters 2 and 3 also joined a fitness centre. A weight routine and spinning classes three times a week wereused to build endurance and strength. Sister 4 squeezed a run in at work every noon hour and then did a long run on theweekend. Sister 5 exercised early every morning in her living room to a Cindy Crawford video. She joined tennis, took uproller-blading, and did a few short runs during the week and a long one on the weekend.
Running the Las Vegas Marathon together was a culmination of group support and determination.
Getting in shape, we learned, was not the only hurdle to running a marathon. We learned from crater-sized blisters that anample bust is a real disadvantage to a long-distance runner. Blackened, shedding toenails were a sure sign that the salesper-sons’ advice that the shoes should be looser rather than tighter should have been heeded. Long-sleeved cotton t-shirts reallydo soak up water and weigh a ton. Nausea, headaches, and hallucinations are reasons why one needs to eat and drink onlong runs. A physiotherapist examination and stretching exercises before embarking on a grueling running schedule mightprevent stress fractures.
From various locations around North America, the five of us descended upon Las Vegas. Although our training styles, run-ning styles, and athletic abilities varied, we all reached the point of being ready to run 26.2 miles. It was an incredible accom-plishment and a real testiment to our support and encouragement of each other.
It was hard work that paid off for me when I ran a sub-3:30 at the Royal Victoria Marathon last fall, giving me my first Boston qualify-ing time after having completed 29 Marathons. Boston would be number 30.
The following day I was back home in Edmonton and registered on-line for what was to be the run of my dreams. Like I always saidto those fast people that had qualified at some race previous, “Sell your car or mortgage the house but make sure you go to Boston.You may pull up with an injury and never get a second chance.”
I had finished the 55-kilometre Birkebeiner cross-country ski race just nine weeks before Boston, so my preparation time was limit-ed. Still, I planned on training for a respectable time. My training partner, Chris Koster, had been there the previous year, so I had todo at least as well as he. I completed a rigorous schedule and was well on track, but like many other runners my age, we do somereally stupid things. My act of stupidity was that of squeezing in a really tough day on downhill skis when my program said to restjust nine days before the race. More on that later ...
Leading up to my departure from Edmonton, I had all my friends and acquaintances wishing me well in Boston and asking for mybib number so they could track me on the Web. It then entered my mind that I would have to do a respectable time, what with allthese people watching my performance from their desks back in Edmonton. My wife would be waiting at the finish, too, so I wouldn’twant to wait too long and risk having her leave town without me.
The people of Boston love their marathon and their marathoners. They all know that a marathon is 26.2 miles. Often, they would justcome up and wish you well in the race. The city is virtually cut in half the day of the race, which may explain why a million people linethe course to cheer you along.
Race day started at 5:30 a.m. with breakfast, then a shuttle bus ride to the subway station where I caught a train to the finish-linearea. Here a mile of yellow school buses were lined up to ferry 17,000-plus runners to the start line. I sat on the bus and chatted all theway with a very nervous 67-year-old lady. She was an American transplanted to Vancouver, so she knew where Edmonton was on themap. She told me some of her life story and the bus ride was over.
Next we entered the Athlete’s Village, where a huge tent covering some three acres sheltered us early birds from the elements. Inthe tent you could tell those that had been here before, with their throwaway air mattresses and lawn chairs or their sheets of plasticall laid out ready to make this their home for the next three and a bit hours.
In between trips to the porta-pottie I was trying to grab a nap. After one such trip, I came back and beside me were camped threeyoung ladies from the Running Room Run Club at Glenmore Landing in Calgary. Laurie Strapp, Holly Kemp, and Kelly Body (withCanadian flag red hair) were all as excited as I was just be in Boston and couldn’t wait to get started.
The race begins at a nice little town called Hopkinton and is a one-way trip through several smaller towns into Boston for the finish.Friends that had done this race before had told me about the crowds on the sidelines, but I was not a true believer. I am now.
I was lucky enough to be crossing the start-line only seven minutes after the gun went off. Just after we got going, I stopped to signmy autograph for a little girl in the crowd who was holding her book way out to me. (I’ll never get asked for my autograph again, so Ithought I had better do it when asked.) Then there were the kids high-fiving all along the course, the Go Canada cheers, and theTunnel of Scream as we passed by Wellesley College. There were the various signs that people displayed as we ran by. I wanted to getpictures of the signs but somehow ended up on the wrong end of the camera lens.
The infamous Heartbreak Hill was tough but nothing I had not trained for. It was that ski trip I wrote about earlier that was to be myundoing at this point. The finish line seemed to be getting further away not closer, and the sun was starting to warm things up. It washere that my experience and lessons in how to suffer silently paid off as I slowly wobbled my way to the finish line in just under fourhours. Now I could wear that medal and jacket for a whole week without taking them off. I had a bad race but one run I will alwaysremember.
Hats off to the Boston Athletic Association for organizing such a class event that seemed to run like a well-oiled machine. Thanks tothe nice lady from Newton (Margaret) who took us under her wing and drove us to her home out at the bottom of Heartbreak Hill,then for a tour of the town and a look at the hill from the seat of a car. It was nice to see the race course from a different angle. Thanksto the tour bus driver for his nice words of praise. Thanks to the nice people at the Ramada Inn on Morrissey Boulevard and all theother hotels for their care given to the runners. Thanks to all the nice people of Boston and the area who made our trip an enjoyableexperience
For those of you reading this that are capable of qualifying, go do all the tough training and go to Boston. Do whatever it takes andgo to Boston.
It indeed is the granddaddy of marathons, the Boston Marathon. It is the ultimate goal of many runners like the Indy for racecar driv-ers or Wimbledon for tennis players. This year over 17,000 runners toed the line at the Boston Marathon. Crossing the finish line over350 Running Room clinic graduates. Some began their running in one of our Learn to Run programs others progressing to the Halfand Full Marathon programs. All Boston Champions at the finish line and all proudly wearing the Boston finishers medal. In this issueof the magazine there are some individual success stories but to everyone of the finishers and to those who qualified for this year’sBoston Marathon our congratulations on a great “smiling and upright finish.” Running a marathon is no easy task; running a qualify-ing time is really bumping it up another level. Well-done Boston finishers! One of the many Running Room Run Club finishers wasAlicia Snell, a onetime 300 pound couch potato, now marathon runner, and now Boston Marathon Finisher. In addition to her ownpersonal life success story, Alicia instructs running clinics at the Oakville Running Room. Her commitment and dedication to runningand wellness is now a huge mentoring part of her life. Well done Alicia and Running Room Run Clubbers!
Boston Marathon
Five Sisters Marathon
Ken
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106 Boston Marathon
Joh
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San
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Page 38 —————— Running Room Magazine
Last April a group of us decided that London needed a springhalf-marathon. Our clinic usually had to go out of town to run
their half-marathon, so this bright idea occurred to us on theway home from just such an event.
One of our runners (Kim) is a wonderful person who suf-fers from Stargardt’s disease. This is the most com-
mon hereditary form of macular degeneration.Although Kim is only 40 she has already had to
give up driving because she is losing her sight. Sowith this and a couple of beers in us we decidedto organize the Run For Retina Research, a 5k,10k, half-marathon and teddy bear trot.Kim was the true leader behind this event.She took on the organization of this mas-sive task with great enthusiasm. Of course,the committee behind her was also trulysupportive, hard working, and run clubmembers.There are many hurdles to overcomewhen organizing a new event. How doyou begin? When do you do it? Canwe get city permission? Will anyonecome? After the logistics were ironedout, we then began to realize thatthere was indeed interest out therefor a spring half-marathon inLondon.April 14 was the day picked for theevent. Registration was becominglarger, donations were coming in,and the rains were coming down.We had chosen to start the event ina park which sometimes floods out inheavy rains. So at 6:00 a.m. on raceday we found ourselves in a park thatwas a little flooded! We thought weeither might have to issue water wings
to all participants or turn it into atriathlon. But two of our fearless com-
mittee members (thanks, Tom and Paul)went out and rerouted the course to avoid
the rushing river.We had always said that we would be
happy if 200 runners showed up for this firsttime event. To our amazement we ended up
with a total of 410 runners for all three events!We also enjoyed seeing 65 children run after a
bear in the Teddy Bear Trot. And to make every-thing truly surprising, we raised $25,000 for retina
research.The race committee would like to thank everyone
who participated and donated money to this first-timeevent. We hope everyone had a good time in what was
a big undertaking but will definitely become a yearly event.You helped us surpass our goals by more than we could
have imagined. Kim, without you this would not have beenpossible. We did it!
Run For Retina ResearchB
arry
Sm
ith
Brooks Advertisement
TO BE PLACED
Page 40 —————— Running Room Magazine
• MAY 26, 2002 Rock N’ Roll Millenium Marathon
Half Marathon and 5 KmToronto, ONhttp://events.runningroom.com
• JUNE 1, 2002 Walk for Heart & Mind
5K Walk/Run • Oshawa, ONGillian da Silva • (905) 404-2691 www.cardiac-rehab.org • email: [email protected]
• JUNE 9th, 2002 Bear Creek Park, Run, Walk and Roll for our Kids
10K Walk/Run • 5K Walk/Run • 2k Walk/Roll 10:00 am • South Fraser Child Development Centre • Surrey, BCJudy Krawchuk or Carolyn Abel Grad, [email protected], (604) 584-1361, www.sfcdc.bc.ca
• JUNE 9th, 2002 Edge to Edge Marathon
Marathon Single and Relay EntryUcluelet, Vancouver Island, BCwww.edgetoedgemarathon.com
• JUNE 16, 2002 Manitoba Marathon
Winnipeg, MBhttp://events.runningroom.com
• JUNE 22, 2002 Race the Twilight
Edmonton, ABhttp://events.runningroom.com
• JUNE 23, 2002 2nd Annual Share The Power Of A Wish®
Run/Walk
10K Run, The New PL 5K Run, and 2K Run/WalkLondon, ON • Wonderland GardensMake-A-Wish Foundation® of Southwestern Ontario: (519) 652-9500
• JULY 7th, 2002 Wolfe Island Classic
5K & 10K RaceWolfe Island, ON (20 minute ferry ride from Kingston)Proceeds will go to a Parks Restoration & Improvement Fund on Wolfe Island.
• AUGUST 11th, 2002 8th Annual Marathon by the Sea
Full Marathon • Half Marathon • 5 Miler8:00 am • Saint John, New Brunswick • Market Square
• SEPTEMBER 28th, 2002 Melissa’s Road Race
10 Km and 22 KmBanff, ABhttp://events.runningroom.com
• OCTOBER 13th, 2002 Okanagan International Marathon
Marathon, Half Marathon, 10 KmKelowna, BChttp://events.runningroom.com
1-800-419-2906 —————— Page 41
Yes, Pheidippides did die after he ran his marathon,but he'd already run some 300 miles nearly 500Kilometers. The heavily outnumbered Greeks were facing thePersians on the plains of marathon in 490 B.C. when they sent fleet footedPheidippides off on a 300 mile round trip to bring helpfrom Sparta. But the Spartans, who were observing areligious feast, couldn't make it immediately andreturned to find his countrymen had already whippedthe Persians. The Persians had taken to their boast and the Greeksfeared they might attack from the sea. They worriedthat the Athenians, not knowing the
Persian had already been clobbered, might surrender.So Pheidippides again gets the nod and he hot- footsit to Athens about 25 miles ( 40k ) away, where he col-lapses shoots " Rejoice, we conquer" and dies. A long distance foot race known, as the marathon wasfirst held at the Olympic Games in 1896 and com-memorates only part of the original run by dear oldPheidippides. The good news, the first race was wonby a Greek named, Spiros Louis. It was because the British Olympic Committee wantedthe marathon extended from the 40 KM to 42 or 26miles 385 yards. The reason, so that it could start infront of Windsor Castle and finish in front of the
Royal box of King Edward in the stadium.
Ah..the stuff that legends are built on... enjoy yourmarathons and rejoice that ours are only 42K.
The Word Marathon
EVENTS LISTING: REGISTER ONLINE
January 12, 2003 is the Walt DisneyMarathon. Several members of the Londonrun club will be attending this event andwe would like you to join us. If you haveregistered and are planning on attendingplease email Barry at the London RunningRoom at [email protected]. Wecan all train together by email and meet upat this event. Some of us have run Disneyin the past so we can be a source of infor-mation. Let’s have fun with this by being intouch during training!
Running Disney
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1-800-419-2906 —————— Page 45Page 44 —————— Running Room Magazine
The goals for the weekend provided some inspira-tion, fun and motivation for walkers and runners of all fit-ness levels. Over 120 participants enjoyed the RunningRoom get Fit Weekend in Jasper on the last weekend inApril. By all assessments the weekend was a resoundingsuccess with loads of fun and laughter.
Participants driving into Jasper from all directions weregreeted with a blanket of fresh snow just outside theNational Park town site. Elk and sheep were observedalong the highway wading through 8 inches of freshsnow.
“This oughta be interesting, a walking and running clinicin the 8” of fresh snow ..hmm maybe we go to plan B:running movies!”
Luckily, on arrival the groups were treated to perfectlyblue skies, warm spring temperatures, snow-cappedmountains and the great western hospitality of theMountain Park Lodge. Leadership on the trails was sup-plied by Mike and Steve, some of the local runners.Jasper is a physically active community including MayorRichard Ireland who laced up his shoes and lead one ofthe longer group runs on Sunday morning along theOverlander Trail that meanders alongside the AthabascaRiver. Groups of walkers hiked around the town orhopped on the group bus to some of the great trail sys-tems surrounding the town to walk, talk and photographthe park area.
A popular spot in the late afternoon and evening wasthe hot tub, followed by the sports massage clinic and thelocal restaurants. The combination of fresh mountain air,exercise, great food and camaraderie made for easysleeping for even the hardiest of the runner/Karaokesingers.
The weekend away in the mountains offered runnersand walkers the opportunity to enjoy some wonderfulfriendly people, motivation, great food, fun drills, helpfultips and pace groups on some outstanding trails in apostcard setting. It is not every day we get to run onspectacular trails as inspirational as Jasper. Some usedthis as an escape weekend to meet some new folks, oth-ers a family or friends reunion, but all had fun! From thecoach potato to the marathon runner the fun weekendwas full of training tips and encouragement.
This was the third year of this sell-out weekend withmany runners back for the third time. If you missed thisone and are looking for a fun weekend check this currentissue for details on a similar event in Canmore or callMountain Park Lodges at 1888 852 7732 for details on
next year’s weekend. It’s fun and affordable.
JASPER GET FIT WEEKEND
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1-800-419-2906 —————— Page 47Page 46 —————— Running Room Magazine
“The Running Room is about building communities.” As readers and contributors to The RunningRoom Magazine, you are aware of, have directly experienced, or continue to be fully supportive of the benefits ofdeveloping a healthy active lifestyle through walking and running. Running Room programs, clinics, products, trainingtips, and inspirational success stories have brought communities together across Canada and United States.
What about our kids as significant family members of our communities?
This is the first in a series of articles entitled “Active Kids” that will provide timely information on the benefits of regu-lar physical activity for our communities of children. All members of your family can become active through participa-tion in developmentally appropriate walk/run opportunities.
It is important to educate, encourage and motivate children to participate in regular physical activities. The habits theyestablish in childhood carry over into adulthood. People tend to think that just because kids are active that they arealso fit—this is not true.
How Healthy Are Our Children?(from Making the Case for Physical Activity CAHPERD, 1998. Andrea Grantham)
• Two-thirds of children and youth are not active enough to lay a solid foundation for active living. (CFLRI, 1998)• Forty per cent of youth do not meet average fitness standards. (OMA, 1992)• Twenty-five per cent of children are overweight and this proportion is increasing. Of these overweight children, 90
per cent of them become obese adults. (CFLRI, 1998)• Children’s physical activity patterns drop considerably after age 12, with girls generally less active than boys. (Heart
& Stroke, 1998)• Forty per cent of children already face one risk factor for heart disease—reduced fitness due to an inactive lifestyle
(Heart & Stroke, 1993); risk factors—high blood pressure, obesity, and high levels of cholesterol.
Poor nutrition and fast-food diets are partly to blame, but a major factor is lack of physical activity. The averageCanadian child spends 26 hours each week in front of the television set—these hours are increased by time spent infront of computers and video games, time which would be better spent in vigorous physical play.
The United States Surgeon General’s Report on Physical Activity and Health (1996) encourages “regular participationin moderate activity as an essential component of a healthy lifestyle.” The key finding in this report is that people of allages can improve the quality of their lives through a lifelong practice of moderate physical activity. A regular, prefer-ably daily, regimen of at least 30 to 35 minutes of moderate physical activity will reduce risks of developing coronaryheart disease, hypertension, colon cancer, and diabetes. For those already active, greater health benefits can beachieved by increasing the amount, duration, frequency, or intensity of physical activity.
What Can Parents Do?
Research has shown that even in children as young as six to nine, the leanest and fittest of this age group have par-ents who are physically active and spend less time watching TV. Researchers are discovering the positive impact pro-vided during those early years, of weight-bearing exercises, such as walking, running, and other activities, on prevent-ing the development of osteoporosis—a gradual thinning and weakening of the bones.
According to the President’s Council on Physical Fitness and Sports, parents need to be educated about the differencebetween an active child and one who is physically fit. To be physically fit, children need to engage in a variety of enjoy-able physical activities both in and out of school. Parents can and need to play a significant role in improving the fit-ness of their children. Experts agree that the best way to do this is by setting a good example, by being an active rolemodel for your children. Make physical activity a family affair. Exercise together. Plan family activities that includewalking, running, hiking, or bicycling. Involve your children in a choice of activities. Rather than using the car, walk tocomplete errands, to your friends, to a local store. Arrange safe walking routes to school with neighbours, friends,other family members. Ask questions at your children’s school about their physical education program and other activeopportunities that may be provided. Volunteer to assist teachers with providing walk/run programs.
Above all, make it fun for your children and yourself through personal challenges and goal-setting, so all of you areencouraged to do it again together.
How Far Should Kids Go?
As you are aware, this issue of The Running Room Magazine is dedicated to the marathon event. You may ask, whatare appropriate distances for kids to run? Check www.kidsrunning.com for recommended maximum distances. Kids’fun runs are often held before or after adult road races; e.g., Running Room 5-Mile Classic. A fun run is a non-competi-tive event with the goal of finishing, not a winning time or placement. All participants are rewarded with medals, rib-bons, t-shirts, or healthy snacks. Race numbers are all No. 1! As well, five or 10 kilometres are not even mentioned inthe race category for kids; five kilometres are considered distance runs for high-school age kids. Toddlers in the four-and-under category often run/walk by holding someone’s hand or are encouraged to run/walk from Mom to Dad.Remember, these are maximum distances for most kids:
Age Fun Run Distance Race Distance
4 + under 200 meters --5-6 years 400 meters 100 meters7-8 years 800 meters 200 meters9-10 years 1600 meters 400 meters11-12 years 3200 meters 800 meters13-14 years 5 kilometers 1600 meters15-18 years 5 kilometers 3000 meters
Why not take your kids to the next marathon? For adults who have experienced these events, words cannot describethe thrill of having family members shout words of encouragement along the route and at the finish line. Kids can joinMom and Dad for the last few metres of an event and then cross the finish line as a family.
Future articles will include information on walk/run tips, games, nutrition, products, goal-setting, and motivationaland inspirational success stories from kids of all ages who experience the joys of being active through running.
Ideas and questions can be directed to my e-mail address: [email protected]
I look forward to hearing from you!
Active Kids
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“It is important to educate, encourage andmotivate children...”
During the winter months, many runners turn to the indoors to maintain theirfitness. Treadmill running can be difficult and boring at times, but it doesn’t haveto be. Exercise equipment has advanced tremendously over the last decade.Today you can run on your treadmill at home, and then slide it under your bed.At the gym, you can choose a program that will all but exercise for you. But,while there are smarter machines, there are still more people not reaching theirexercise goals. Why? Because they were never taught how to exercise correctly.
That’s where a Polar heart rate monitor comes in. It paces you and lets youvary your workouts very easily. Mix in intervals or hill climb repeats to keep yourworkouts from getting boring. Also, your work efforts will vary by your environ-ment. Take out the wind, changing terrain, and the occasional stop for a trafficlight, and your intensity levels will vary from outside to inside. A six-minute paceoutside will produce a different heart rate than a six-minute pace indoors on atreadmill. The heart rate monitor can help you manage this variance and under-stand how to get the same intensity workout no matter where you are.
Your home equipment, or the cardio machine that you use at the gym, mayalready have Polar technology built into it. That means that all you have to do iswear a Polar transmitter and the machine can track your heart rate during yourexercise. There are even machines that are heart rate controlled and will adjustthe speed based on your own heart rate. Look for the Polar logo on thesemachines and start getting a more effective workout.
To understand how an HRM can help you, we established the:
Polar 3 Point Message:1. In order to reach your running goals, you need to workout at the right inten-sity.2. Heart rate is the only accurate measurement of your intensity or exertion level. 3. A Polar HRM is the easiest and most accurate way to continuously measure
your heart rate while you are running.
Here’s how you can integrate an HRM into your exercise program.
There are specific Target Zones (TZ) that help guide youto the right intensity. A TZ is a high and low heart rate range that is based ona % of your maximum heart rate. Using a formula basedon your age (220 - Age), you can figure out your maxi-mum heart rate. You then take %’s of that to get yourTarget Zones.
Key Target Zones 60-70% of max hr Good for endurance, recovery
or weight management 70-80% of max hr Good for tempo workouts or
improving cardio fitness 80%+ of max hr Intervals or hill repeats
The Polar M-Series units have an exclusive featurethat will actually find your daily target zones for you. Just per-form a simple 10-minute warm-up test and it will give you your 65-85% Target Zone for that day. Based on your goal for thatday, you determine whether to work out at the lower, middle orupper end of that zone.
If you are trying to make improvement, you need to varyyour workouts. Your body is smart and adapts to routine. If youfollow the same program, and have so for a while, you will hita plateau. Variety is the key here. Focus on different workoutson different days. Have an endurance day when you go longerat an easier pace than you usually do (60-70% TZ). Do a temporun another day staying below 80%. Do an interval workout like hill repeats, orspeed intervals where you pick up the speed for 1 minute, rest for three minutesand repeat it again. These are the kinds of workouts that will help get you overthe hump. Approach your workouts like an athlete, preparing yourself the mosteffective way that you can!
Taking it Indoors
Polar S210
Polar M21
Polar S410