When I planned this post in my head, I pictured posting it a few days after my triumphant race report from my very first marathon at Ottawa Race Weekend (maybe after a sub-5 hour finish). Sigh. Seeing as how that ship has sailed…

There are a lot of people who have supported me over the last few months and I want to thank them. I didn’t get to the start line but I accomplished a lot and feel more confident that I will someday be a marathoner. Although it didn’t end the way I wanted it to, their support helped me get as far as I did. So, without further ado, huge thanks to:

- Mr. Shuffler. He was the first person I shared this dream with and I hope that we might be able to run a marathon together (maybe even later this year!). He’s always there to commiserate when training runs beat me to a sweaty, disgusting pulp or cheer when I actually pull one out of the bag. Heck, he’s the reason I first started running.

- My parents. Always. Anything I do with my life, I do because I know I have their unconditional support and love. Whether that is my Mum buying me brightly-coloured technical shirts at Christmas so she can spot me in the crowd, or my Dad offering to drive the marathon course with me, they’re always there.

- My running friends, with special shout-outs to Renee and Chelsea. Renee is one of the few people in this world who actually encourages “bragging” e-mails (e.g., “I ran 28km today – I’m a God!!”). I can always count on Chelsea for interesting talks about running and support on this quixotic running quest, whether that is in person over beers or through blog comments.

- My non-running friends and co-workers, who sometimes didn’t understand why I was taking this on but who were still encouraging.

- The whole iRun team and especially Karen (the Endorphin Junkie) and Kathleen, my editor at iRun. Karen has spent a few phone calls this past month talking me off the ledge. I really look up to her and hope one day to feel as secure in my runner-ness (runner-hood?) as she is in hers. Kathleen is one of the sweetest, most supportive people I know and I thank her for the all the opportunities I have been given through my association with iRun, whether that’s learning more about the health benefits of tea or having my gait analyzed.

- Dedicated professionals Wendy Boland, my physiotherapist, and Ryan Grant, shoe expert. If I didn’t make it to the start line at ORW, it wasn’t for lack of effort on their parts. I feel confident that the work I have done with them will make me a better runner in the long run. Special thanks to Ryan for going above the call of duty to e-mail me when my Twitter status updates got more and more pathetic!

- My running tweeps and blog commenters. I can’t tell you how much you have helped me. Whether I needed instant encouragement to get off the couch or validation for listening to my body, you were all there for me and I feel appreciation and gratitude for my virtual friends every day.

I spent a few hours last week going through my back issues of Oxygen and labelling recipes of interest with little sticky flags. (Both of my cats like to chew on these while I’m trying to go through a book or magazine. I have no idea why.) Anyway, this recipe was one of the ones I flagged (from June 2011, in case you were wondering). I added the pork tenderloin, mostly because I got a package of what I thought was chicken out of the freezer last week and it turned out to be pork. May I recommend that you not wander off and get sucked in to tvtropes.org while the quinoa is cooking? The pot has been soaking for two days and I still haven’t got it clean.

3 tbsp quinoa

1/4 yellow onion, chopped

1 carrot, diced

1 stalk celery, finely chopped

1 clove garlic, finely diced

1/2 red bell pepper, finely diced

1 tsp tamari or low-sodium soy sauce

2 egg whites, beaten

1 whole egg, beaten

1 cup broccoli, chopped

1/2 cup water

1 pork tenderloin, about 4 oz or so

1 tsp Chinese 5-spice powder

1. Cook quinoa according to package instructions (should equal about 1/2 cup cooked).

2. Meanwhile, heat 2 tablespoons of water in a medium skillet. Steam-saute onions and carrots for about 5 minutes. Add remaining ingredients (except broccoli). Cover with a lid and heat for 3 minutes.

3. Add cooked quinoa and broccoli to skillet; add more water to steam. Cover with a lid and steam about 3 minutes until the broccoli is bright green.

4. In the meantime, using the back side of a spoon, rub both sides of the pork tenderloin with 5-spice powder. Fry using non-stick cooking spray about 3-4 minutes per side or until cooked through. Serve with vegified quinoa. (I chopped it up and put them in the same bowl but you might want to be classy and use a plate.)

“iRun because it re-energizes my soul!” – Catherine De Sua Branson

Team Myles member

Bio:
My husband and I are both executives leading a busy life. Running a travel management company, raising a teenager, a 4-year-old and looking after a household can become overwhelming at the best of times. Having had my daughter at age 44, I have spent the last four years trying to find the time and motivation to get back to the physical shape I was in pre pregnancy. I was very active and I miss the level of energy I use to have. There have been a number of failed attempts to get back to an active lifestyle. When I was approached by Team Myles to participate, I felt that this was the jump start I needed to get back into shape both physically and mentally. My motivation is to find, a bit, no a lot, of my former energetic self and get that bounce back in my life. I look forward to this personal challenge and to being a member of a team with like-minded goals.

Even becoming a member of Team Myles has motivated my husband to start training again. My 15 year old daughter is extremely athletic and for support she will run side by side with me on the day of the marathon. It’s a team effort on many levels.

Q&A with iRun

Age: 58
Training for: 10K
Initial impression of training for a race: Tough work, dedication, commitment, exhilarating, pain.
Like best about it: TTraining with other teammates. Seeing the progress you’ve made week after week.
Like least about it: Hills.
Favourite post-run treat: In my dreams, fully loaded nachos!
Advice for anyone considering training for a race: You need support from your family and friends. You need to give yourself a break on expectations.

Follow Catherine’s journey on her Team Myles Blog!

“iRun because it’s fun!” ~ Adam Chaim

Adam’s first impression of his ECCO Biom Lite:

First off the shoe box is very sleek and once I opened the box it was as if I got blasted by a ray of light! The shoes are strikingly awesome looking!  The shiny silver, royal blue and fluorescent yellow look awesome with the black outline.  These could be coolest looking shoes I’ve ever had on my feet!

The shoe is super lightweight and actually feels as if nothing is on my feet.  They have a very flat sole, which makes me feel as if I’m walking barefoot, but at the same time I feel some support…it’s a feeling I’ve never had in a shoe before.

These are very stylish and I’m looking forward to working them in and hearing the reaction from others when they see them.

I’ll let you know how it goes!

6 Things You Should Bring to Maximize Your Gains

By: Jon-Erik Kawamoto, M.Sc.Kin.(c), C.S.C.S., C.E.P.

To maximize gains in the gym, it’s not as simple as just showing up.

The next time you hit the gym, make sure you bring these:

1) A plan – just showing up and deciding to do leg extensions and chest presses is going to get you nowhere. Have a program made for you by a Certified Strength and Conditioning Specialist. Having a plan is superior to helping you achieve your goals compared to just going in blind.

2) A training log – how are you supposed to know what to do if you can’t remember what you did last week? A training log is a great way to track progress, weights, sets, reps, breaks and exercises. Keep the guesswork out of your training and write it down!

3) A post-workout shake – replenish your body with nutrients, proteins and carbohydrates immediately after your workout for superior gains in strength. Make sure to drink it within 30-45 minutes post workout to optimize your recovery.

4) Minimalist shoes – minimal footwear brings you closer to the ground with little influence of a thick sole. You’ll be able to feel the ground and get more balanced. Your lower body exercises will be enhanced and you’ll also strengthen your intrinsic feet muscles.

5) Foam Roller – warm up and loosen up your muscles with some self myofascial release. Focus on tight areas and be gentle. Spend 1-2 minutes a muscle. Foam rolling will draw blood to your muscles and can help alleviate tight muscles.

6) Resistance Bands – bands are great for pre-workout activation exercises. Get different lengths and different resistances to ensure your body’s primed for the workout.

Mizuno Brand Ambassador, Jon-Erik Kawamoto, MSc Kin(c), CSCS, CEP is an author to several major fitness magazines. Follow his work and contact him at www.JKConditioning.com and www.StrongerRunner.com.

*Remember – always seek the advice of a physician before starting any wellness, nutrition, supplementation and exercise program. The information provided by definitions fitness company is educational in nature and not prescriptive. Definitions Fitness Company does not accept liability for any health condition as a result of its educational material. It is the individuals (Definitions /client’s customer and friends) responsibility to make educated decisions and create their own course of action.*

By: Magi Scallion

There are lots of great places to run in this great wide world and I’m sure many of them are absolutely spectacular, too.  I can’t even count how many trails I’ve been on that have made me stop and breathe in the beauty surrounding me. We’re lucky to live on this great planet and have the health and fitness to get out and enjoy it.

All that said, my absolutely favourite trail run is at Nipika Mountain Resort, deep in the Kootenay Rocky Mountains.  I go to Nipika quite frequently so this is not, to me, a special run or anything out of the ordinary.   It’s the loop we call the “south loop” and is about 15 km in length – 10 km of double track and about 15 km of single track.  

The loop starts on double track with some gradual climbing along the bench of a mountain.  As you slowly climb (you feel like a hero because the grade is negligible) the trail opens into some meadows and you get some nice views across the valley.  Eventually you start descending on some single track that runs parallel to, yet high above, Cochrane Creek – one of the many glacier fed rivers in the area.  Cochrane Creek joins the Kootenay River and the trail continues upstream along the Kootenay and back toward Nipika.  

Most of the single track is on a high ridge above Cochrane Creek or the Kootenay River.  Never a run passes without some wildlife far below enjoying what the river has to offer – bears, deer, elk, eagles and more.  It’s quite special.

Although I’m sure I’ve been on many more spectacular runs, this one is just very accessible to me and probably why I consider it to be my favourite.  It’s a 15 km loop, easy to do, and I always feel better when I’m back in the Nipika Meadow.

Get out there!

***

Born in Nova Scotia and emigrating to British Columbia via Ontario and Alberta, Magi has been running the entire way. Primarily defined as a cross country ski racer, Magi has competed nationally and internationally in that sport. The highlight of her career was competing in the World University Games and the World Cup races in Canada in 2007. Cross country skiers rely heavily on running for cross training and Magi has become an accomplished trail and mountain runner, representing Canada at the World Mountain Running Championships in 2005 and the winning numerous national championships medals.

Today Magi runs for fun… and it’s a lot of fun! Epic mountain runs, city cruises with friends, and more keep her happy and occupied outside of work and school.

By: Andrew McCartney

For the past 12 years, triathlon has played a major role in my life.

The sport itself is relatively new with its modern conception taking place in California in 1974.

For me it all started pretty early. I’ve always loved running. I swam competitively from the age of 8 and ran for Victoria Track and Field Club. In the year 2000, triathlon became an Olympic sport, and I went out and bought my first road bike. Triathlon has been for me a series of phenomenal experiences. I have on occasion put together near-perfect races. And I have also had some disappointments and setbacks, from which I have learned so much. As George Sheehan said,

“Life is the great experiment. Each of us is an experiment of one–observer and subject– making choices, living with them, recording the effects.”

In some ways, triathlon is a crazy sport. Each new race unfolds differently from the last. There are very few constants. So much can happen in a 2 hour race that includes an open water swim, a transition to a bike, helmet, and shoes, followed by another transition to the run on rubbery bike legs. There’s the element of strategy. How much energy should I expend on the swim and the bike? How much nutrition will I need for that all important run, and when should I take it? You learn to expect the unexpected: the dreaded washing machine when 100 swimmers strive to round the buoy at once, bike crashes and mechanical problems, rain slick roads. Things will go wrong during the race. How will I react? Can I react quickly? Will I be able to salvage this race? There is a small element of luck too. Recently, I found myself leading a group of 3 others in the swim portion, and they were hard on my heels when a freak wave picked me up and deposited me on shore meters ahead of them. I may have to battle nerves leading up to my first race of the season, but when I’m on the line all I think about is the first 12 swim strokes, and how I wouldn’t want to be anywhere else.

As far as training goes, biking in Victoria has its challenges, but Victoria is a running mecca. There’s a massive running community, countless inspirational elite runners, and numerous running trails. The Mizuno Wave Riders have always been fantastic for these trails. They are light, comfortable and durable enough for logging the base miles. A popular road race in Victoria is the Bazan Bay 5km. It always draws a strong field. I wore the Mizuno Wave Universe 4s for the first time. With a 35 second personal best the excitement of wearing such an incredibly light pair of shoes with looks that make you smile, the Universe 4s must have played a part. For Victoria’s moderate temperatures the Breath Thermo apparel is the best choice. The fit, the soft material and the warmth is just right.

Every day I know I am lucky to be doing what I do and I intend to make the most of it.

- Andrew McCartney
 www.andrewmccartney.blogspot.com

By: Nikki Reiter

When you talk to a non-runner about running, chances are their first reactions to your favourite fitness pastime are questions like ‘don’t you get hurt?’ or ‘are you a barefoot runner?’ or ‘how many marathons have you run?’ As much as these questions seem like they’re miles apart, they actually all come back to one common topic: the importance of ‘the core.’  I’m not talking about a nice set of washboard abs, I mean core strength, a necessary requirement in not getting injured while running, to effectively run in a barefoot manner, and to take you through the 42.2 grueling kilometers of a marathon run.  I consulted with four-time Olympic team physiotherapist, Greg Redman of Wave Physiotherapy in Kelowna, BC, about core strength.  Greg’s no slouch either – although he’s a past national team athlete with Canoe/Kayak Canada, he recently completed Ironman Canada and runs a sub-1:30 half marathon.

What is ‘the Core’?

The core comprises of the muscles that attach to and maintain stability of the lumbar-pelvic complex.  Often, the exercises we do to strengthen our core muscles only target those that lead to flexion and extension (bending forwards and back upwards) such as our transverse abdominals, hip flexors, etc.  However, as we peel away the layers, we find deep muscles that attach to the spine and pelvis that aid in maintaining a stable posture.  These are the muscles that stop you from twisting about your upper body and prevent your lateral leg muscles from contributing unnecessarily to stability.  The postural muscles have a small job to do, but there is great consequence if the job is not done.  Although as runners we like to get out there, sweat, and work hard, most of us belong to modern society where we spend an awful amount of our day sitting.  Prolonged sitting leads to the disuse of our core muscles, which is why we have to teach them how to work again through core exercises.

Why is the Core Important for Runners? 

When we run, some parts of our body need to move (i.e. our legs and arms), while other parts need to stay still (i.e. our spine and pelvis).  The problem occurs when the body’s balance is upset and the muscles that are normally used to propel oneself forward are being overworked to maintain stability.  Talk about working double duty!  Take for example your hamstrings, which are phasic muscles, meaning they need to turn on and off as part of the gait cycle.  If they’re being called upon to stabilize the pelvis and are ‘on’ all the time, this not only leads to tissue fatigue, but also a decreased ability to propel your legs forward as they’re not obtaining the necessary relaxation time required prior to contraction.

Why a Weak Core Leads to Running Injuries

According to research presented in the British Journal of Sports Medicine in 2003, most running injuries occur at the knee (42%) and foot and ankle (17%).  The common culprit to these injuries is instability of the spine and pelvis – in short, distal problems from proximal causes.  When core stability cannot be maintained, this throws our lower limbs out of alignment and asks them to do a job they’re not designed for.  For those whose muscles cannot adapt to a different alignment, this will most likely lead to lower limb injuries because the wrong muscles are being overused.  While at first you’ll want to treat the problem area – i.e. that nasty plantar fasciitis or frustrating iliotibial band syndrome – chances are there’s nothing wrong with them locally except that they’re being overworked to provide stability elsewhere.

Injuries are common-thought to be ‘too much too soon’ in terms of running.  Redman explains that it’s simply a case of ‘too much of the wrong thing’ whereby a particular overcompensation by a phasic muscle being used to maintain stability in our body may lead to tissue damage.  Get your core muscles to do their work and the phasic muscles are able to do their own job – propel you forward in running!

Try This at Home

Now it’s your turn.  Think you’ve got a strong core?  Try the single-leg bridge (as per the photo of Greg below).  If your core muscles are in good shape, you should be able to hold this position comfortably for up to 20 seconds, even while distracted.  If you passed the test with flying colours, it’s still important for you to engage in regular core training.  Take simple exercises and make them more challenging, such as lifting a leg or arm off the ground during a plank or closing your eyes during one-legged squats, to really practice recruiting those core muscles.

Happy Running!

***

Nikki Reiter holds a master’s degree in biomechanics and is a Mizuno Running Brand Ambassador and the Women’s Cross Country Running Head Coach at the University of British Columbia Okanagan campus in Kelowna, BC. She is also the Laboratory Coordinator in the School of Health and Exercise Sciences at UBC Okanagan where she facilitates undergraduate laboratory learning.

By: Charmaine Broughton

The warm weather is upon us and that means backyard parties and lakeside potlucks. Add this delicious and healthy recipe to your summer salad repertoire; your friends and family will reap the benefits of energizing carbohydrates, healthy fats and muscle building protein. Pack any leftovers up for a flavourful brown bag lunch or serve with poached eggs after a long Sunday run.

Ingredients:

1 cup (250 ml) wild rice or wild rice blend
3 tbsp (45 ml) fresh lemon juice
1 tbsp (15 ml) EACH; olive oil, maple syrup and grainy Dijon mustard
1 tsp (5 ml) paprika
¼ tsp (1 ml) EACH; salt and pepper
½ cup (125 ml) EACH; quartered green olives and thinly sliced dried apricots
¼ cup (50 ml) EACH; chopped fresh dill and diced red pepper
150 g (5 oz.) smoked salmon, thinly sliced
Cook rice according to package directions. Cool and set aside. Whisk together lemon juice, oil, maple syrup, mustard, paprika, salt and pepper. Toss dressing with cooled rice, olives, apricots, dill, peppers and smoked salmon. Place on serving platter.

Make 6 servings.

Per serving: 226 calories; 34 g carbohydrates; 2 g fibre; 10 g protein; 571 mg sodium Good source of vitamin C.

***

Founder of Marathonmom.ca, Charmaine Broughton-Dunn has transformed her life from an overweight mother of two; to a marathon runner, triathlete and most importantly healthy wife and mother. Charmaine is a trained chef and food writer for a number of national publications including; Running Room Magazine. Charmaine is a sought after running coach and has proudly lead
many women to their FIRST finish line.

Charmaine will be contributing Running Healthy Recipes on the Mizuno Run Club Site, so be sure to check back regularly for this new feature to the site to see delicious recipes that will keep you fit and full!

You can also keep posted on what Charmaine is up to at MarathonMom on Facebook!

By: Dylan Wykes

It’s been about a month now since I qualified for the Olympic marathon. The weeks since crossing the line in Rotterdam in 2:10:47 have been unlike anything I’ve experienced previously. Perhaps a small glimpse into the day-to-day life of a professional sports star or movie star.

I suppose I expected a small amount of fanfare after my result, mostly among the small on-line running community in Canada. I never would have imagined the whirlwind that followed in the weeks after the race. I was inundated with interview requests within hours of the race. And that continued for several days. Everything from local newspapers, to international running websites, to the Canadian Press. Most reporters were interested in how I was able to bounce back after the disappointment of dropping out the Lake Biwa Marathon.

I was also overwhelmed with emails and Facebook messages in the days following the race. I’ve literally spent hours every day since trying my best to reply to everyone that sent me a message. I apologize to anyone out there who hasn’t had the chance to say thanks to either via email or in person.

I was able to spend some time with family and friends in Eastern Ontario in the few days after returning from Rotterdam. My former coach, Steve Boyd, organized a really nice party at the Kingston Brew Pub that was a great event and allowed me to catch up with a lot of the people that were important to my success.

Things settled down for a few days and I was able to go on a road trip across the US with my brother that we’d planned a few months prior. Originally we planned to take our time and see some sights. But things kept coming up and in the end we had to put the pedal to the medal to get back to Ontario for a press conference to officially announce the selection of myself, Eric Gillis, and Reid Coolsaet to the Canadian Olympic team.

That event, held in Guelph, was probably when it all finally sunk in that I’d be going to the Olympics – that I’d accomplished something that really only seemed a reality at very minute points in my running career. There we donned our Olympic team jackets, signed autographs for elementary school children, and conducted interviews with numerous newspaper and television outlets. It was a thrilling day. The excitement amongst the little kids and the media alike was very cool. I’ll take this opportunity to apologize to the mothers of the kids whose foreheads I autographed with a permanent marker that day – the kids insisted!

This ‘Hollywood’ lifestyle continued for one more day with a photo shoot for Canadian Running Magazine in Toronto, with Eric and Reid. I’ve only done one or two of these photo shoots previously, but always find it awkward and taxing to stand there and do the same thing over and over again. I’m just glad I’m not beautiful enough to be a model

All the while this was going on I was trying to be good about my recovery from Rotterdam. I took a lot of days off from running but was easing my way back into some light training. I was able to get in for a few massage appointments in the days and weeks after the race. Unfortunately due to the busy schedule it took me a bit longer than normal to get into the pool to pool run – something I like to do when starting back into training after a marathon. But, I’m now back into a regular training routine, with a few of the expected aches and pains lingering from the race. But also with a lot of excitement for the next few months.

After a few weeks in Eastern Ontario, and a few days in Vancouver, my bags are packed again as a head to the rarefied air of Flagstaff, AZ to start training in earnest for the big race on August, 12th.