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SUMMER’S BEST SUNGLASSES

OLYMPIC MEDALS What it Takes to Make the Podium

LEASH-TRAINING YOUR DOG

The Stafford Sisters On Training, Family and Tokyo Alex Hutchinson on

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july & august 2021 volume 14, issue 5

36

44

52

FEATURES

DEPARTMENTS

The Best Sister in the World

4

Editorial

Body Work

Gear

Gabriela DeBues-Stafford and her sister, Lucia Stafford, have running in their bones.

Their father, Jamie, was an accomplished runner, and so was their late mother, Maria Luisa. As they prepare to compete at the Tokyo Olympics together, their friend and sometime training partner Madeleine Kelly shows us what makes this family tick – and how the young women’s once-intense rivalry has blossomed into a mature sisterhood that trumps competition.

By Madeleine Kelly

5

What’s New

16

52

6

The Warmup

Exercises 3x3x3 Dumbbell Workout

7

Shoe-In

20

8

Running the Numbers Canada’s Olympic Medallists

One Workout Half-Marathon Fartlek

Hot Runner Summer Six Kit Combinations for Summer Runs

59

Sunglasses Best Picks for 2021

60

Reviews Out of Thin Air A Runner’s High

61

Club Scene RUNClub, Kamloops, B.C.

62

Regular Runner Raymond Cayas, Vancouver

64

Crossing the Line Running With Greg

28

A Breath of Fresh Air Judith Kasiama grew up in the Democratic Republic of Congo, free to roam outdoors, but her country’s civil war forced her family to f lee.

She wound up in Vancouver, where she saw few Black people recreating outdoors, and very limited representation in brands. Her company, Colour the Trails, is giving bipoc unprecedented access to outdoor sports opportunities and changing the way brands do business.

By David Smart

36

9

Run Chat

10

Great Strides Teri Towner, Coquitlam, B.C.

21

22

24 Food 12

14

Runner’s Kitchen Japanese Cuisine RECIPES Salmon Soba Noodle Stir-Fry, Impossibly Fluffy Pancakes, Curried Chicken Katsu Burger

The Fix Running With Your Dog The Science of Running

By Alex Hutchinson Super Spikes Training Zone Keeping Your “House” Tidy

Places 26

Canadian Trails Gatineau Park, Que.

Fuel Station Eating Disorders and Disordered Eating

With the Olympics starting this month, all eyes are on our Tokyo-bound athletes – and, in many cases, their medal chances. But as Paul Gains points out, reaching an Olympic podium in track and field is a rare feat that, for most athletes, comes (if it comes at all) only after many years of preparation, trial and repeated failure. He spoke to many whose accomplishments grace our history and who spoke candidly about what they gave up along the way.

By Paul Gains

44

2 Canadian Running July & August 2021, Volume 14, Issue 5

Pavel Boiko, Claus Andersen, Matt Stetson

What Does It Take?

2

Endorphin Pro Your edge on race day.

saucony.ca

editorial

ON THE COVER

Gabriela Stafford

LUCIA STAFFORD (left) and her sister, GABRIELA DEBUESSTAFFORD, both hope to race the 1,500m at the Tokyo Olympics this month. Gabriela (25) is a multiple Canadian record holder who made her Olympic debut in Rio in 2016.

Lucia (22) owns the Canadian U23 record in the 1,000m, and this will be her first Olympics. For more on the Stafford sisters, see our cover story on p.28.

PHOTO Robert Duron

W

hen you receive this issue, our Olympic athletes will be preparing to travel to Tokyo for the biggest event of their lives. We look forward to bringing you the results and stories from these much-anticipated Games on our website, runningmagazine.ca. Track and road events run from July 29 to Aug. 7.

In this issue, Madeleine Kelly offers readers a glimpse into the relationship between Gabriela DeBues-Stafford and her sister, Lucia Stafford, both of whom, if all goes well, will grace our screens and feeds from Tokyo this summer (p.28).

And Paul Gains spoke to a number of Canadian Olympic medallists for insights into the things athletes sign up for (though possibly unknowingly) in their quest to reach the podium (p.44).

Our Olympic-themed coverage continues with runner-friendly Japanese recipes you’ll want to try at home (p.12) and a look back at the Olympic medals won by Canadians in track and field since the Games began (p.8). (But there’s plenty of great non-Olympic content in this issue, as well.)

As we went into production, the Boston Athletic Association had just announced the toughest cutoff for Boston qualifiers in at least the last 10 years: seven minutes, 47 seconds – meaning entrants needed a result that much faster 4 Canadian Running July & August 2021, Volume 14, Issue 5

than their official age-group qualifying time to be accepted into the Oct. 11 race. This was necessary because the field size has been reduced from 30,000 to 20,000, due to the pandemic, and demand is higher than ever.

For many marathoners, the Boston Marathon is our Olympics. And for more than 9,000 “qualified” runners around the world, the disappointment of not making the cut is just as acute as it is for the Olympic hopefuls who didn’t qualify.

I could have gone to Boston this year, but decided not to push my training after having knee surgery in January. There’s some consolation in knowing my spot went to someone prepared to train hard for a great result, but part of me wonders whether and when I’ll return to marathon training and if I’ll ever make it back to Boston.

At this point, my most ambitious goal is to run a 30k leg of the Monarch Ultra in September. (There are a number of stories about this unique event on our website.)

My wish – for everyone hoping to race a world major this fall – is that the races take place, safely and satisfyingly. And to our Olympic athletes, godspeed.

ONLINE runningmagazine.ca Visit for breaking running news, features, product reviews, recipes and your favourite writers.

Follow us on Facebook @CanadianRunningMagazine @CanTrailRunning @TheShakeoutPodcast on Twitter @CanadianRunning @CanTrailRunning @ShakeoutPodcast on Instagram @CanadianRunning @CanadianTrailRunning @ShakeoutPodcast on YouTube Canadian Running Magazine

THE

Shakeout PODCAST

Anne Francis, Editor @CanadianRunning

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Mundo Sports Images

Channel Your Inner Olympian

gear

Editor Anne Francis

WHAT'S NEW

anne@runningmagazine.ca

Senior Editors Alex Hutchinson, Kevin Mackinnon Contributing Editor Christopher Kelsall Staff Writers Brittany Hambleton, Madeleine Kelly, Ben Snider-McGrath, Dan Way Photo Editor Matt Stetson matt.stetson@gripped.com

Copy Editor Amy Stupavsky Art Director Warren Wheeler (Roseander Main) layout@runningmagazine.ca

Production Artist Warren Hardy Web Development Sean Rasmussen Digital Operations Dmitry Beniaminov Publisher Sam Cohen sam@gripped.com

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Account Managers Joel Vosburg joel@gripped.com Lorena Jones lorena@gripped.com Circulation Manager Robyn Milburn robyn@gripped.com Social Media Nikita van Dijk nikita@gripped.com SUBSCRIBE Send $22.95 (1 year) or $39.95 (2 years) to Canadian Running magazine, PO Box 819 Station Main, Markham, ON, Canada L3P 8L3 or call:

1.800.567.0444 SUBMIT Manuscripts, photographs and other correspondence are welcome. Please contact Canadian Running magazine for contributors’ guidelines, or see them on the web at runningmagazine.ca. Unsolicited material should be accompanied by return mailing address and postage.

Canadian Running Magazine Tel. 416.927.0774, Fax. 416.927.1491, runningmagazine.ca Gripped Publishing Inc. 75 Harbord St. Toronto, ON, Canada M5S 1G4 Copyright 2021 Gripped Publishing Inc. The contents of this magazine may not be reproduced in whole or in part without the express consent of the publisher. The views included herein are those of the authors, and do not necessarily reflect the opinions of the publisher, owners and management of Canadian Running magazine. We occasionally make our list available to companies of interest to our readers.

Canadian publication mail agreement: 40036245 ISSN: 1916–3614 Printed in Canada

2 Runners & Co. RUNNER’S PROTEIN ALL IN ONE Seriously Vanilla 690 g $39.95, free shipping

This new post-run recovery product by an Ontario-based startup contains an ideal mix of carbs (to replenish glycogen stores), protein (to promote muscle repair) and electrolytes (to replace those lost through sweat) — and, bottom line, it tastes great.

2 Runners & Co. founder Sandy Sahota and managing partner Keith Peppy are both longtime, experienced runners driven by their passion for the sport, and for products geared specifically to runners’ needs, as distinct from those of other types of athletes. Look for more innovative products from this team in the months and years to come.

Each scoop contains 20 g of complete, plant-based protein per serving (derived from fava bean, pea and organic rice) and an equal amount of carbohydrate, including 8 g of sugar and 12 g of slow carbs from sweet potato flour; the company has found that 1:1 is the ideal ratio of protein to carbs to optimize recovery. And if you’re looking for more carbohydrate, just add fruit. You’ll be fully recovered and bursting with energy for your next tempo run, long run or workout, every time. Each serving also contains 327 mg sodium, 76 mg potassium, 34 mg calcium and supplies 60 per cent of your recommended daily iron.

177 calories per serving.

Runner’s Protein is made in a nut-free facility and is gluten-free, dairy-free and non-GMO. Approximately 15 servings in every 690 g tub. runningmagazine.ca Canadian Running 5

the warmup Des Linden sets sub-3-hour 50K world best in Oregon

W

ith race opportunities limited by the pandemic, 2018 Boston Marathon winner Des Linden has embraced some new and different challenges in recent months, including tackling the 50k. In her first ultra, on a closed course in rural Oregon, Linden not only smashed the previous record of 3:07:20 set by the U.K.’s Aly Dixon in 2019, but she became the first woman to break the three-hour barrier (which, she revealed later, was always her goal). This equates to a 3:36-perkilometre pace, for 7.8 km beyond the marathon distance. (It’s not an official world record, since the 50k distance is not recognized by World Athletics for that purpose.)

Linden finished fourth at the U.S. Olympic Marathon Championships in early 2020 and is the first alternate leading up to the Tokyo Games. She has announced that she will race the Boston Marathon, currently scheduled for Oct.11.

THE WARMUP

LEFT Des Linden during her 50K record-setting run with Charlie Lawrence

Kipchoge is back to form

as many qualifiers as possible and to keep the qualifying cutoffs The world’s fastest marathoner scored a dominant victory in his first as low as possible, but it looks like we can probably expect further marathon of 2021, the NN Running Mission Marathon in Enschede, changes to qualifying times in 2022.

Netherlands, on April 18. Eliud Kipchoge broke the tape in 2:04:30, with his countryman Jonathan Korir keeping pace until the 30k Seccafien breaks Canadian 10,000m record mark, when Kipchoge broke away. Goitom Kif le of Eritrea rounded On May 14, Andrea Seccafien took a full 28 seconds off Natasha out the podium. The win was a much-needed confidence booster for Wodak’s Canadian record in the 10,000m, winning the event at Kipchoge, whose performance at the 2020 London Marathon was the Sound Running meet in Irvine, California while also achieving hampered by a blocked ear and he finished a disappointing eighth, in Olympic standard with her 31:13.94 result. (Olympic standard is 2:06:49. (That race was won by Shura Kitata of Ethiopia in 2:05:41.) 31:25.00; the previous record was 31:41.59.) Seccafien’s previous All eyes will be on Kipchoge as he aims to defend his Olympic title in personal best was 31:45, which she ran in January 2020. Seccafien, Sapporo on the final day of competition, Aug. 7. who lives and trains in Australia, also holds the Canadian record in the half-marathon at 1:09:38.

Boston Marathon announces 7:47 cutoff for 2021

6 Canadian Running July & August 2021, Volume 14, Issue 5

21 ultrarunners die at 100K race in China Tragedy unfolded on May 23 at the Huanghe Shilin Mountain Marathon, a 100k race in northwestern China, where extreme weather claimed the lives of 21 ultrarunners. The sudden storm brought plummeting temperatures, heavy wind, freezing rain and hail. The race was halted, and search crews were able to save 151 runners, eight of whom required treatment in hospital; many were clad only in warm-weather gear. Observers criticized organizers for poor emergency planning and for not requiring runners to carry cold-weather gear.

One of those who died on the course was the well-known Chinese ultrarunner, Liang Jing, who raced utmb on two occasions, and who finished second at the Ultra-Trail Mount Fuji in Japan in 2019.

Luke Webster

On May 4, the Boston Athletic Association announced that runners hoping to compete in the 2021 race scheduled for Oct. 11 must have run seven minutes, 47 seconds faster than their official age-group qualifying times. In the almost complete absence of qualifying marathons in 2020, organizers decided to honour qualifications for the cancelled 2020 race, and the decision to reduce the field from 30,000 to 20,000 runners meant more than 9,000 qualified runners with qualifying times could not successfully register. For 2021, 14,609 runners were registered by qualifying time, with the additional few thousand spots to be filled by elites and invited athletes as part of the Boston Marathon’s Official Charity Program and John Hancock’s Non-Profit Program.

Qualifying times have been tightened by five minutes across the board twice in recent years (2013 and again in 2019) to accommodate

gear

SHOE-IN Asics Metaspeed Sky $325 Men’s: 199 g (7.0 oz.)

Women’s: 165 g (5.9 oz.)

Stack height: 33/28 mm (men’s), 31/26 mm (women’s) Drop: 5 mm Category: Neutral cushioning

Asics Metaspeed Edge $325 Men’s: 188 g (6.7 oz.)

Women’s: 160 g (5.6 oz.)

Stack height: 29/21 mm (men’s), 28/20 mm (women’s) Drop: 8 mm Category: Neutral cushioning

Metaspeed Sky

Metaspeed Edge

Metaspeed Sky and Edge are Asics’ new carbon-plated road racers, and with a midsole foam called Flytefoam Blast Turbo, you know they mean business. The shoes look similar to the naked eye: both have thick and highly responsive midsole cushioning, a carbon plate and a rockered sole, but they’re designed for different types of runners, with different specs to optimize two distinct running styles. The Sky is for “stride” runners, who speed up by taking longer strides, as opposed to “cadence” runners, who increase their turnover as well as their stride length to run faster. Both shoes are designed to encourage a longer stride when running fast, which conserves energy, since it means fewer footfalls over the same distance. And both shoes provide a wide, forgiving, stable platform.

This is the shoe that Sara Hall wore to win The Marathon Project in December 2020, and that Beth Potter wore to set a world-best 14:40 at the Podium 5K near Manchester, U.K., in April.

The Metaspeed Edge, like the Sky, is a highly cushioned and responsive marathon shoe with a carbon-fibre midsole plate and a rockered sole. The Edge has a slightly lower midsole stack height than the Sky, but with a higher heel-toe differential (a.k.a. offset or drop) and a milder curve in the forefoot.

The Edge weighs in even lighter than the Sky, at about the same weight as the Nike Vaporfly Next% (the lightest carbon-plated distance shoe on the market). Both have a superlight mesh upper and lightly padded heel collar that contribute to a feeling of comfort and weightlessness when running.

If this business of being a stride runner or a cadence runner seems confusing, go by the drop: Edge will appeal to those who prefer a slightly higher drop, i.e., who tend to heel-strike when fatigued or who may be prone to Achilles issues. Sky is built more for the very efficient midfoot striker. Some reviewers have noticed that, depending on your footstrike, the exposed foam on the outsole wears quickly, so these shoes are best saved for race day.

Asics Magic Speed $200 Men’s: 255 g (9.0 oz.)

Women’s: 215 g (7.6 oz.)

Stack height: 29/24 mm (men’s), 28/23 mm (women’s) Drop: 5 mm Category: Neutral cushioning

Asics Hyper Speed $120 Men’s: 210 g (7.4 oz.)

Women’s: 172 g (6.1 oz.)

Stack height: 22 mm (men’s), 21 mm (women’s) Drop: 5 mm Category: Neutral cushioning

If you’re a serious distance runner who’s constantly in search of a new competitive edge, you’ll want to try the Magic Speed. Designed for tempo and race-pace training runs, the Magic Speed offers highly responsive cushioning, energy savings and traction. It has a carbon plate embedded in the forward half of the midsole, and a pronounced toe rocker for springy transitions. The plate lends stiffness that’s designed to reduce ankle flexion, causing less wear and tear on the feet and legs. The shoe’s engineered mesh upper is as light as air – something runners definitely appreciate over longer distances.

The Hyper Speed is a significantly more affordable version of the Asics racer. Intended for junior athletes, it offers the same energy savings as the more expensive versions, with a similarly high midsole stack, Guidesole rocker and lightweight, breathable, virtually transparent mesh upper — all of which help runners go farther and faster with less fatigue.

The low drop and relatively low stack height also make it an excellent shoe for track workouts and shorter tempo runs.

runningmagazine.ca Canadian Running 7

running the numbers

Canada’s Olympic Medallists

ON TRACK & ROAD Women total Men g 1 10 9 ggggggggg sssss 5 12 6 ssssss bbbbbbbb 8 24 16 bbbbbbbbb bbbbbbb 14 31

45

most-decorated

Squad

Los Angeles 1984 XXIII Olympiad

1928 7 medals

Angela Bailey, Marita Payne-Wiggins, Angella Taylor-Issajenko, France Gareau .

Charmaine Crooks, Molly Killingbeck, Jillian Richardson-Briscoe, Marita Payne-Wiggins, Dana Wright . . .

Ben Johnson . . . . . . . . . . . . . . . . . .

Lynn Williams (Kanuka) . . . . . . . . . . .

Ben Johnson, Tony Sharpe, Desai Williams, Sterling Hinds. . . . . . .

(3 Gold, 3 Silver, 2 Bronze)

1932 7 medals (3 Silver, 4 Bronze)

Rio 2016 XXXI Olympiad Andre De Grasse. . . . . . . . . . . . .

Andre De Grasse. . . . . . . . . . . . .

Damian Warner . . . . . . . . . . . . .

Brianne Theisen-Eaton . . . . . . . . .

Akeem Haynes, Aaron Brown, Brendon Rodney, Andre De Grasse, Bolade Ajomale . . . . . . . . . . . .

. S Silver

4 x 100 metres relay

. S Silver 4 x 400 metres relay . b Bronze 100 metres . b Bronze 3,000 metres . b Bronze 4 x 100 metres relay

Tokyo 1964 XVIII Olympiad . . . .

. . . .

. . . .

. S Silver . b Bronze . b Bronze . b Bronze

200 metres 100 metres Decathlon Heptathlon

Bill Crothers . . . . . . . . . . . . . . . . . . . S Silver 800 metres Harry Jerome. . . . . . . . . . . . . . . . . . . b Bronze 100 metres

London 1948 XIV Olympiad Patricia Jones, Nancy Mackay, Viola Myers, Diane Foster . . . . . . . . . . b Bronze 4 x 100 metres relay

. . . . b Bronze 4 x 100 metres relay

Berlin 1936 XI Olympiad Beijing 2008 XXIX Olympiad Priscilla Lopes-Schliep . . . . . . . . . . . . . b Bronze 100 metres hurdles

Atlanta 1996 XXVI Olympiad Donovan Bailey . . . . . . . . . . . . . . . . . g Gold Robert Esmie, Glenroy Gilbert, Bruny Surin, Donovan Bailey, Carlton Chambers . . . . . . . . . . . . . . . g Gold

100 metres

John Loaring . . . . . . . . . . . . . . .

Philip Edwards . . . . . . . . . . . . . .

Betty Taylor . . . . . . . . . . . . . . .

Aileen Meagher, Jeanette Dolson, Hilda Cameron, Dorothy Brookshaw

. . . . S Silver 400 metres hurdles . . . . b Bronze 800 metres . . . . b Bronze 80 metres hurdles . . . . b Bronze 4 x 100 metres relay

Los Angeles 1932 X Olympiad 4 x 100 metres relay

Barcelona 1992 XXV Olympiad Mark McKoy . . . . . . . . . . . . . . . . . . . g Gold 110 metres hurdles Guillaume Leblanc . . . . . . . . . . . . . . . . S Silver 20 km race walk Angela Chalmers. . . . . . . . . . . . . . . . . b Bronze 3,000 metres

Seoul 1988 XXIV Olympiad Dave Steen . . . . . . . . . . . . . . . . . . . . b Bronze Decathlon 8 Canadian Running July & August 2021, Volume 14, Issue 5

Hilda Strike . . . . . . . . . . . . . . .

Lillian Palmer, Mary Frizzell, Mildred Frizzell, Hilda Strike . . . .

Alexander Wilson . . . . . . . . . . .

Philip Edwards . . . . . . . . . . . . .

Alexander Wilson . . . . . . . . . . .

Philip Edwards . . . . . . . . . . . . .

Ray Lewis, Jimmy Ball, Philip Edwards, Alexander Wilson

. . . . . S Silver . . . . .

. . . . .

. . . . .

. . . . .

. S Silver . S Silver . b Bronze . b Bronze . b Bronze

100 metres 4 x 100 metres relay 800 metres 1,500 metres 400 metres 800 metres

. . . . . b Bronze 4 x 100 metres relay

run chat most golden

Inspiration

I

Athletes

always have a copy of Canadian Running in my backpack, so I can read it in my free time. There are lots of stories in your magazine that interest me. I have been running since summer 2015, after surviving a massive heart attack. I got a second chance to live, and I said to myself that I need to do something to get my cardiovascular disease under control. One day I came across your magazine, which inspired me, and I said I should try to run. Since then I have started training gradually, and now I am doing 1,000 km per year. My ultimate goal is to complete a half-marathon and perhaps a marathon.

Thank you so much for this beautiful magazine.

Shahid Ahmed Aurora, Ont.

2 Gold Percy Williams Donovan Bailey

most-decorated

Event

food

fuel station

9 medals 4 X 100 METRES RELAY

Food Running and Iron

their tes should get Why all athle routinely iron checked

A

most-decorated

Athlete 5 Bronze Philip Edwards

Amsterdam 1928 IX Olympiad Percy Williams . . . . . . . . . . . . .

Percy Williams . . . . . . . . . . . . .

Fanny Rosenfeld, Ethel Smith, Jane Bell, Myrtle Cook . . . . . . .

Fanny Rosenfeld . . . . . . . . . . . .

James Ball . . . . . . . . . . . . . . .

Ethel Smith . . . . . . . . . . . . . . .

James Ball, Philip Edwards, Stanley Glover, Alexander Wilson.

. . . . . g Gold . . . . . g Gold . . . .

. . . .

. . . .

. . . .

. g Gold . S Silver . S Silver . b Bronze

100 metres 200 metres 4 x 100 metres relay 100 metres 400 metres 100 metres

. . . . . b Bronze 4 x 400 metres relay

Paris 1924 VIII Olympiad Earl Thomson . . . . . . . . . . . . . . . . . . g Gold

110 metres hurdles

Stockholm 1912 V Olympiad George Goulding. . . . . . . . . . . . . . . . . g Gold 10K race walk Frank Lukeman . . . . . . . . . . . . . . . . . . b Bronze Pentathlon

London 1908 IV Olympiad Robert Kerr. . . . . . . . . . . . . . . . . . . . g Gold 200 metres Robert Kerr. . . . . . . . . . . . . . . . . . . . b Bronze 100 metres

Paris 1900 II Olympiad

I’m a doctor with a focus in injury rehab and sports medicine, as well as a lifelong avid runner (including coaching, racing, and race-directing) in Cape Breton. I felt it necessary to give a different perspective on Rachel Hannah’s “Running and Iron” article from your March & April issue.

In this article, she states, “All athletes should get routine bloodwork done, preferably before they start training.”

Her advice is directly counter to all evidence and recommendations. A recent review article about the utility of “routine” ordering of blood counts states: “Bottom line: neither CBC [complete blood count] nor its components should be ordered for screening asymptomatic, non-pregnant adults” (Allan and Young, “Complete Blood Count for Screening,” Canadian Family Physician, Vol. 63: October 2017).

In a country such as ours, where our health-care system is already stressed, it behooves an information source such as Canadian Running not to suggest or promote tests that are proven to be unnecessary, and which take up precious health professional time as well as financial resources. See your health professional if you have symptoms, but don’t ask for routine bloodwork.

Chris Milburn, M.Sc., M.D., C.C.F.P. Sydney, N.S.

Hannah ed in your and disappoint exhau sted year, but g fatigued, s of the past re you feelin defigiven the event ing to iron surpr ising , also be point results? Not cells rmance could body, and those poor perfo raround the s in healt hy en fatigue and oxyg cularly impo compound carry are iron is parti blood cells , but certa in : examples urine , as That ’s why cienc y. Red absor ption and en. t oxyg absor ption swea heme iron es their to bind with iron than ks nonit through ls, nuts, legum requi re iron lly inter fere also lose iron who may lose e-gra in cerea en tes, foods actua Wom athle red wine and (found in whol s (relat ive tant for of their feet. tea, coffee, m, phyt ates with redthe pounding ls (found in diagnosed can calciu heno competes for been that e also well as from , polyp y), you’v and abilit hy foods er is ion. And if and seeds) energ y avail in many healt to menstruat iron, the answ ) or lea (low Zinc, high low s sport . late). in show iency e choco absor ption . bloodwork energ y defic rably befor s and poor supplementing ption . If your done , prefe start r iron statu and absor to lowe work body may foods , but also cause routi ne blood iron in the minerals that to avoid these shou ld get ge form of iency important diet, not All athletes g. Iron defic in is the stora one of those from your Serum ferrit ing. Iron is er when testin get enough normal ly used mark they start train if you don’t ferrit in, with iron repor tedly the most wide supplemented athletes, low below 35 μg/l blood cells and 35 is need to be the body. In as anyth ing protein in red between 15 be made in is defined s and oglobin is a of males and since it can’t body’s organ 11 per cent n levels. (Hem lungs to the hemoglobi Both een three and .) the betw beef, lungs ts from affec to the es, like s oxygen sed anim al sourc that carrie n dioxide back fema les. ld be asses ports carbo per cent of s: heme, from sources, like t (cbc) shou es and trans in two form , from plant blood coun only tissu Iron comes and non-heme a complete bodies can and pork, in Our and ferrit nds. en us sulphate, tuna, chick es and almo me, so when salts (ferro work . fruit, legum are are ferrous with blood iron we consu and nts dried ry se well ch, leme dieta spina supp nt. Becau of the absorbed The best iron to suppleme se they are d 12 per cent iron (ferrous important rate), becau oral vegan and absorb aroun very of fuma iron, mg or it’s the gluconate defic ient, effec tive. 100 bed than heme athletes are is considered able and costless well absor us sulphate widely avail is an iron is even is ideal . Ferro toes and ach. If this non-heme even more . taken daily oli and toma an upset stom salts) alterbrocc athletes need , on cause nt arian mize fruits s veget suppleme ard, but may ts help maxi be trick y: citru gold stand s taking the kin and carro to ferrous Nutr ition can switching resea rch show such as pump to tive (or try issue , new s from foods ach). It’s best carotenoid be just as effec stom may your days on nate be easier 30 minutes which may or with in gluconate, the morn ing three or lement in not improved take your supp statu s has on, paren. If your iron supplementati sary. of exerc ising begin oral may be neces on hs after you ntati mont four suppleme venous) iron teral (intra a sport s doctor.) ltation with (Consult your from a consu g. Findi ng can benefit coun sellin All athletes analy sis and re some nutritiona l times requi , in dietit ian for iron can some rent types ination of with diffe and g the right comb on with timin profession al. experimentati healt hcare n with your consu ltatio a Canadian pion, cham me Canadian Games ah, RD, is a five-ti and a Pan Am llist Rachel Hann meda ered pionships silver a full-time regist e.

Marathon Cham hon. She is also mance Centr llist in the marat h and Perfor bronze meda Guelph’s Healt University of .com. ahrd@gmail dietitian at the ng ed at rachelhann ian Runni She can be reach zine.ca Canad

By Rachel

(2 Gold, 2 Silver, 4 Bronze)

“Running and Iron” (March & April 2021)

13

runningmaga

Author’s reply I agree that routine screening with a CBC and iron status is not required for most recreational runners. However, in the at-risk sub-population of elite endurance athletes, monitoring iron status is an important parameter of health and performance status. While we don’t want to burden the health-care system, prevention of disease is also an important component of health-care, not just reacting to disease as it presents.

In long-distance runners and elite endurance athletes, monitoring the status of iron stores is imperative. A big percentage of athletes develop anemia and RED-S, and consequences can be catastrophic, both from a professional standpoint and long-term health (osteoporosis). Testing once or twice a year could prevent negative outcomes. I have also seen, in practice, low iron levels for recreational runners. I can’t give advice on what supplement to take, or in what amount, without baseline bloodwork. The frequency is lower for non-elite athletes, but once a year is still a good idea for those more at risk for anemia, or if training volumes increase.

Rachel Hannah, R.D.

George Orton . . . . . . . . . . . . . . . . . . g Gold 2,500 metres steeplechase George Orton . . . . . . . . . . . . . . . . . . b Bronze 400 metres hurdles runningmagazine.ca Canadian Running 9

great strides

Every Single Street

running every single street). He has since mounted similar projects in at least four other cities. With no races to anchor their training, runners like Towner are starting challenges in their own locales, and, like Gates, are fostering deeper connections with their communities as a result.

Towner’s challenge started slowly. When Teri Towner of Coquitlam, she imported her new Strava account’s data B.C., ran every street in her into CityStrides.com (a program that was city during the pandemic – developed to facilitate this very thing), she but not just for fun was credited with about 350 km of streets already travelled, but still had around 750 km to go. She began one day in August 2020, turning right at each junction, running a giant loop and filling in the streets. Running about four and a half hours a week, she completed Coquitlam in March, and has now moved on to Port Moody. She plans to run every street in Port Coquitlam next, to round out the Lower Mainland’s Tri-Cities.

While Towner embraced the project mostly for fun, it has also been an act of community service. A city councillor since 2014, she observed things that prompted her to raise

By Marissa Tiel issues at council, such as pedestrian-safe streets and food security. For example, garbage s all runners know, by far the best way to explore a place is on foot. You’re moving day in older neighbourhoods is particularly slowly enough to notice your surroundings, and you get to experience the sights, the unwelcoming, with missing sidewalks and smells, the sounds and the people. This idea is familiar to Coquitlam, B.C., runner and city perpendicular parking limiting sight lines. She councillor Teri Towner, who embarked on a challenge to run every street in her city – more also discovered that a number of city-owned than 1,100 of them, covering 1,100 kilometres – during the pandemic. Over a period of eight parcels of land were slated for development, months, she covered every street, cul-de-sac, gravel road and major artery in the city. but she knew they could support commuRun-every-street challenges began to surface about three years ago with professional nity gardens in the short-term. “We’re in a ultrarunner Rickey Gates. Gates’s first Every Single Street project took place in San Francisco, pandemic. Food security is a big issue,” she where he lived before relocating to Santa Fe, N.M., last year (where he also soon began says. “It’s something I’m very passionate about.” She’d like to see council “get creative” and use the land, even if it’s temporary.

While change has been underway for a few years, it’s slow to take hold. Older neighbourhoods without sidewalks and with perpendicular parking are getting made over to include safe, car-free space for pedestrians, as well as better sightlines, thanks to parallel parking.

In addition to challenges, Towner also saw many displays of community spirit.

During the holiday seasons, she’d try to hit streets with known Halloween or Christmas displays, stopping frequently to snap photos.

Towner plans on taking a break from the streets once the challenge wraps up, but she won’t be gone for long. “I’m just getting obsessed. ‘I’ll just do one more little cul-desac,’” she says, “or, ‘Oh, I’ll just do one more street.’ It’s a really fun challenge.”

Marissa Tiel is an award-winning photojournalist and writer based in Vancouver, B.C. Connect with her on Instagram and Twitter: @marissatiel.

10 Canadian Running July & August 2021, Volume 14, Issue 5

Marissa Tiel

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Food Turning Japanese As Tokyo prepares to host the Olympics, here are some variations on traditional Japanese recipes to tease the runner’s palate

By Kim Doerksen

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n celebration of the Olympics, the following recipes have a Japanese f lair. From the clean, simple ingredients in the salmon soba noodle stir-fry to a curried twist on a Westernized chicken katsu burger, finished off with the sweetness of Japanese pancakes, these dishes can be prepared for any meal of the day and are packed with nutrients that all runners need.

12 Canadian Running July & August 2021, Volume 14, Issue 5

Salmon Soba Noodle Stir-Fry Ingredients 1 tbsp grated ginger 1 tbsp sesame oil N cup (60 ml) tamari 600 g skinless salmon fillets, pin-boned, cut into 1-inch pieces 2 tbsp sunflower oil K bunch spring onions, sliced on an angle N cup (60 ml) Chinese rice wine (shaohsing) 2 bunches broccolini/rapini, stalks halved lengthwise 1 cup (120 g) frozen edamame (soybeans) 270 g soba noodles, cooked to packet instructions, drained 2 tsp sesame seeds Directions 1. MARINADE: in a bowl, combine the ginger, sesame oil and 2 tbsp tamari.

Add the salmon and toss to coat. Set aside for 10 minutes to marinate.

2. SALMON: Heat 2 tsp sunflower oil in a wok over high heat. Add half the salmon and cook, turning, for 2–3 minutes until just cooked. Remove and repeat with another 2 tsp oil and remaining salmon. Set aside to rest, loosely covered with foil, for 5 minutes. Alternatively, place the salmon on a baking sheet lined with foil, and bake at 400 F for 20 minutes, or until flaky.

3. VEGETABLES: Add remaining 1 tbsp oil to the wok with the spring onions and stir-fry for 2 minutes. Add rice wine, broccolini, edamame, remaining 1 tbsp tamari and N cup (60 ml) water. Cook, stirring, for 3–4 minutes until liquid has reduced slightly.

4. ASSEMBLY: Add the noodles to the wok with the salmon and any resting juices, then toss to warm through. Top with sesame seeds to serve.

food

runner’s kitchen

Impossibly Fluffy Japanese-Style Pancakes

Kim Doerksen

Ingredients 4 large egg whites 2 large egg yolks 1 N cups buttermilk, at room temperature 2 tbsp unsalted butter, melted and cooled slightly, plus more for serving 2 tsp vanilla extract 1 K cups all-purpose flour 3 tbsp granulated sugar 1 K tsp kosher salt 1 tsp baking powder K tsp baking soda Cooking spray for the moulds and the pan Maple syrup and fresh berries, for serving Directions 1. Place the egg whites in the bowl of a stand mixer fitted with the whisk attachment. (Alternatively, use an electric hand mixer.) Beat until stiff peaks form. Put the bowl in the refrigerator while preparing the rest of the batter.

2. Whisk together the egg yolks, buttermilk, butter and vanilla in a large bowl.

3. Add the flour, sugar, salt, baking powder and baking soda, and whisk until just combined (a few lumps are OK).

4. Remove the beaten egg whites from the refrigerator.

Using a rubber spatula, gently fold them into the pancake batter in three additions until just combined (a few streaks of egg white are OK).

5. Coat a large, non-stick skillet with cooking spray and heat over medium-low. Coat the insides of the ring moulds with cooking spray and space them evenly apart in the skillet.

6. Spoon the pancake batter into each of the ring moulds so that it fills them each slightly less than halfway full (use about K cup of batter in each).

7. Carefully cover the skillet with a piece of paper towel (the towel shouldn’t touch the bottom of the pan or hang over the edges) and place the lid over the towel. (If using a gas stove, be careful that the towel is not near the flame.)

8. Cook, covered, until the batter has risen, bubbles have formed, edges appear dry, and the centre just barely jiggles, 13–15 minutes.

9. Working one ring mould at a time, grasp with tongs and quickly flip the mould. Carefully run a small offset spatula or butter knife around the inside of each mould to loosen the pancake, then gently push the pancake down the mould so that the bottom is in contact with the pan. Continue cooking, uncovered, until pancakes are set, about 3–4 minutes more.

10.Remove the skillet from the heat. Carefully run a small offset spatula or butter knife around the inside of each mould to release the pancakes again, then carefully remove the mould. Wipe the moulds clean, coat with cooking spray, and repeat process with remaining batter.

11. Serve pancakes with butter, maple syrup and berries.

Curried Chicken Katsu Burger Ingredients 2 skinless chicken breasts Vegetable oil for frying For the brine 2 cups milk 1 garlic clove, crushed 1 tbsp shichimi togarashi (Japanese 7-spice blend, see note)

For the katsu mayo 4 tbsp ketchup 1 tsp toasted sesame oil 1 tsp soy sauce 1 tbsp Worcestershire sauce K tbsp honey Juice of K lime 1 tsp hot mustard 2 tsp medium curry powder 3 tbsp mayonnaise

For the chicken katsu 1 egg 100 g rice flour 60 g panko breadcrumbs 2 burger buns (preferably brioche) Handful of shredded iceberg lettuce 2 spring onions, finely sliced 2 radishes, finely sliced

Directions 1. In a bowl, combine the ingredients for the brine with 1 tsp salt. Put the chicken in the brine, cover with cling film and marinate in the fridge for at least three hours.

2. To make the mayo, combine all the ingredients and stir until smooth.

3. Half an hour before cooking, remove the chicken from the fridge. Crack the egg into a bowl and whisk with 2 tbsp of the brine. Mix the rice flour and panko, and spread out in a layer on a plate. Remove one chicken breast from the brine, shake off the excess, dip into the egg mix, then coat in the panko mix. Transfer to a plate and repeat with the other chicken breast.

4. Heat the oil in a deep-fat fryer or large, heavy-bottomed saucepan until it reaches 180 C, or until a piece of bread browns in 30 seconds. Fry for 10 to 12 minutes until cooked through. Drain on paper towel, then slice each breast into 4 to 5 pieces.

5. Split and toast the buns, then spread with the mayo. Add a layer of lettuce, spring onions and radishes, then top with the chicken and more mayo.

NOTE: If you can’t find shichimi togarashi, substitute a pinch of ground ginger, chili, and white and black sesame seeds.

Kim Doerksen is Canadian Running’s food writer, a coach with @mile2marathon and an elite runner in Vancouver. runningmagazine.ca Canadian Running 13

food

fuel station

The Disordered Eating Continuum When it comes to eating disorders and disordered eating, misinformation abounds. Here’s some straight talk about what eating disorders are (and are not)

By Rachel Hannah

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lthough eating disorders are not limited to competitive athletes, those who train in a competitive sporting environment and care deeply about their performance are particularly at risk for disordered eating patterns. The cultural emphasis on thinness and the high stress of competition contribute significantly to the risk of developing full-blown eating disorders.

Some athletes turn to controlling their food intake when other things in their life may feel out of their control.

Disordered eating and eating disorders may be said to exist on a continuum; all eating disorders involve disordered eating, but not all disordered eating meets Diagnostic and Statistical Manual of Mental Disorders (dsm) diagnostic criteria for an eating disorder. The difference lies in the frequency and severity of behaviours and the level of distress they cause the individual.

The Australian Institute of Sport and National Eating Disorders Collaboration 14 Canadian Running July & August 2021, Volume 14, Issue 5

Myths surrounding eating disorders/disordered eating The following are not true about eating disorders: • a matter of choice • the fault of athletes, parents or coaches (the athlete’s support systems may facilitate treatment and are key to the recovery process — though they may also act as barriers to treatment) • a diet or “phase” • solely about vanity • something you grow out of • exclusive to those living in an emaciated body • characterized only by weight loss or food restriction • affect only women and high-level athletes

position statement on disordered eating in high performance sport offers some useful definitions and distinctions. Disordered eating (DE) is defined as “problematic eating behaviour that doesn’t meet the clinical diagnosis of an eating disorder,” involving “a wide spectrum of harmful and often ineffective eating behaviours used in attempts to lose weight or attain a lean appearance.” An eating disorder (ED) is defined as “a condition characterized by a consistent disturbance of eating or eating-related behaviour that significantly impairs physical health and/or psychosocial functioning and meets dsm-5 diagnostic criteria for a feeding and eating disorder.”

According to Ottawa-based registered dietitian Shawna Melbourne’s “ED for RD’s” course (designed to help dietitians identify clients with possible eating disorders), EDs may involve any or all of the following: • extreme concerns about weight and body shape • extreme weight-control behaviours • evaluating worthiness by body shape and weight • an abnormal relationship with food • strongly held but problematic beliefs about food • purposely starving oneself, bingeing and/or purging • a way of coping with painful emotions • self-loathing, pain, sadness, fear, guilt, shame and anger Athletes should keep in mind that carbohydrates are the main fuel source for our brain and muscles, and that they need adequate amounts for health and performance.

Many experts have commented on the role of social media in the rise of disordered eating, especially during the pandemic, when increased social isolation can make eating disorders harder to manage. Athletes are encouraged to surround themselves with positive online messages and teammates, coaches and friends who are supportive of healthy eating.

It’s very important to identify and appropriately manage disordered eating and eating disorders early, to shorten their duration and severity. A proper care team for managing problematic eating includes a physician, mental health support and a registered dietitian trained in eating-disorder management. Severe eating disorders may require in-patient treatment and/ or hospitalization.

If you or someone you know is struggling with their eating behaviours, see: nationaleating disorders.org/screening-tool for an online screening tool to assess whether further help is needed. The nedic help line is 1-800-931-2237.

Rachel Hannah, RD, is a five-time Canadian champion, a Canadian Marathon Championships silver medallist and a Pan Am Games bronze medallist in the marathon.

She is a full-time registered dietitian at the University of Guelph’s Health and Performance Centre. She can be reached at rachelhannahrd@gmail.com.

Body Work 3x3x3 Dumbbell Workout for Runners

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Three short routines you can do after your run

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By Jon-Erik Kawamoto

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DAY 1

Exercise 1 Alternating Forward Lunge

WHY: to teach your body to absorb impact and to strengthen your glutes, quadriceps, hamstrings and groin WEIGHT: 20- to 30-lb. dumbbells for women, 25- to 35-lb. dumbbells for men Stand with your feet hip-width apart while holding a dumbbell in each hand. Take a large step forward with your right leg. Bend both knees to 90 degrees and keep your torso vertical. Push off the lead leg to return to the starting position. Alternate legs. Do 3 sets of 12 to 15 reps per side.

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Exercise 2 Romanian Deadlift to Single-Arm Bent-Over Row WHY: to strengthen your glutes, hamstrings, low back, rhomboids and trapezius WEIGHT: 10- to 15-lb. dumbbells for women, 20- to 25-lb. dumbbells for men Stand with your feet hip-width apart while holding a dumbbell in each hand. Soften your knees and bend over at your hips. Keeping your back straight and low back neutral, raise one leg behind you. Pause once your torso reaches 90 degrees. Keep your abs braced and row the dumbbells upward, squeezing your shoulder blades toward each other and in the direction of your hips. Lower the weights, then return to standing and repeat with the other leg. Squeeze your glutes at the top. Do 3 sets of 12 to 15 reps.

16 Canadian Running July & August 2021, Volume 14, Issue 5

Exercise 3 Shin Box Extension WHY: to promote hip internal and external rotation, and to strengthen the hip extensors WEIGHT: 10- to 15-lb. dumbbells for women, 15- to 20-lb. dumbbells for men Sit on the ground with your knees bent and feet f lat. Hold a dumbbell in each hand in front of your shoulders. Lower your knees to the right and bring your right foot to rest against the top of your left thigh. Keep your torso as vertical as possible. Next, extend your hips to lift your body onto your knees.

Squeeze your left glute. Slowly lower your hips to the ground, then rotate your knees to the same position on the left side. Repeat and alternate sides. Do 3 sets of 12 reps per side.

JP Mullowney

unning daily can be exhausting, and hitting the weights might be the last thing on your mind. If you’re like me, you’d probably appreciate shorter weight workouts done more often throughout the week, versus one or two longer weight workouts. To overcome the strength-training hurdle, I’ve designed three short workouts, in which you’ll perform three sets of three exercises.

They require two dumbbells. Perform each workout, which takes about 20 minutes, once a week after a run.

Take minimal rest between sets.

The formula is easy to remember: three workouts a week, three exercises per workout, three sets for each exercise.

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exercises

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DAY 2

Exercise 1 Single-Leg Hamstring Bridge

WHY: to strengthen calves and hamstrings Lie on your back with your right forefoot on a dumbbell or elevated surface (three to six inches off the ground), with your right knee slightly bent. Bring your left knee toward your torso. Press your right forefoot into the elevated surface to lift your tucked hips two or three inches into the air. Alternate sides and do three sets of 30-second holds per side.

Exercise 2 Dead Bug with Leg & Dumbbell Reach WHY: to improve upper-body posture and to strengthen abdominals WEIGHT: 10- to 15-lb. dumbbells for women and men Lie on your back with your knees bent and feet f lat on the f loor. Hold one dumbbell with both hands above your chest. Lift your legs off the ground and stack your knees above your hips. Tuck your hips in to f latten your lower back toward the ground. Exhale slowly and reach one leg away from your body while moving the dumbbell overhead.

Your ribs should f latten as you continue to exhale, and you should keep your lower back close to the f loor – don’t let it arch. Return the dumbbell over your chest and bring your knee back in toward your body. Alternate sides and do three sets of 12 reps per side. runningmagazine.ca Canadian Running 17

body work

exercises

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Exercise 3 Pelvic List

WHY: to improve hip-muscle strength and pelvic stability during single-leg stance Stand on one leg on a dumbbell or elevated surface (two to six inches off the ground). Let your hips shift out toward the side as your non-stance leg reaches for the ground. Next, use your hip muscles to return your hips to the centre and level position. Your non-stance leg will appear to move away from the ground. Focus on using your stance-leg hip muscles to re-centre your pelvis. Do 3 sets of 20 reps per side. Alternate sides.

18 Canadian Running July & August 2021, Volume 14, Issue 5

DAY 3

Exercise 1 Step Down

WHY: to strengthen glutes, quadriceps and hamstrings WEIGHT: 10-lb. dumbbell for women and men Stand on one leg, parallel to the edge of an elevated surface (10 to 20 inches off the ground) – a park bench is ideal.

Hold dumbbell with both hands in front of your body at chest height. Your non-stance leg will travel down the side of the elevated surface as you squat down. Lean forward a small amount to keep your front-to-back balance and use the dumbbell as a counterweight.

Touch your heel to the ground, then stand back up. Do 3 sets of 12 to 15 reps per side.

JP Mullowney

DAY 2 CONT.

body work

exercises

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Exercise 2 Single-Arm Farmer’s Carry High-Knee March

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Exercise 3 V-Sit Dumbbell Rotation

WHY: to strengthen the oblique abdominal muscles WHY: to challenge single-leg balance, hip and WEIGHT: 10- to 15- lb. dumbbell for women and men core stability Sit on the f loor with your knees bent and feet WEIGHT: 20- to 30-lb. dumbbell for women, just touching the f loor. Hold one dumbbell 30- to 40-lb. dumbbell for men in front of you with both hands and lean Stand with your feet hip-width apart back. Keep your spine straight and move the with a dumbbell in your right hand. dumbbell from side to side while rotating Start marching forward, bringing your shoulders. Keep your lower body fairly your knee above your hips with still throughout this exercise. Do 3 sets of each step. Keep a vertical spine, and 15 reps per side. travel forward slowly with each step.

Alternate sides and do 3 sets of 30 steps Jon-Erik Kawamoto, MSc, CK, CSCS, has been a per side. certified kinesiologist and a strength and conditioning coach for more than 15 years. He co-owns JKConditioning, a small-group training, nutrition and run-coaching business in St. John’s, NL. Find out more at JKConditioning.com. runningmagazine.ca Canadian Running 19

body work

one workout

By Emily Setlack

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love doing fartlek runs, as these sessions provide an opportunity to run on my favourite local trails and lock into a rhythmic tempo without focusing on hitting splits.

A fartlek is defined as “continuous training with interval training,” and the word is Swedish for “speed play.” I get excited when my coach, Jim Finlayson, pencils a fartlek into the plan. This is one of my favourite workouts to do in a build-up to a goal half-marathon. It feels invigorating to meander along some of my favourite local running paths, and the bursts of speed help wake up my tired legs during a heavy and intense cycle of training.

Each workout helps build strength and fitness, and sessions like these make you stronger for the next one. Try not to fret about pace, but rather, look at these sessions as building blocks to becoming a stronger, healthier and more consistent runner.

How to warm up I like to keep the fartlek continuous by doing a 20- to 30-minute warmup jog and then going directly into the workout and cooldown without a break.

A good warmup helps prepare the body for the quicker tempo and rhythm to come.

The session 20 x 1 minute @ half-marathon effort (increased to 5K effort toward the end, if feeling good) with 1-minute float recoveries (20 to 30 seconds slower per kilometre than marathon pace), followed by: 10 x 30 seconds @ 3K-to-5K effort with 30-second float recoveries (20 to 30 seconds slower per km than marathon pace)

How to pace the fartlek correctly The one-minute “f loat” recovery, which is meant to be steady, rhythmic and sustainable, is an important component of the workout. The key is to run the hard efforts at a pace that feels sustainable, so that you can keep the recovery somewhere around 30 seconds slower per kilometre than marathon-pace effort. If I am having trouble keeping a steady pace during the f loat recovery, then I will slow down the one-minute pick-up efforts.

Focus on an effort that feels rhythmic, smooth and controlled. If you are feeling good, first increase the pace of the one-minute float recovery, and if you can sustain that, the next step will be to gradually increase the effort of the one-minute effort. To truly zero in on effort, I love to do these fartleks on the Millennium Trail in Ontario’s Prince Edward County, as a trail forces me to really hone in on proper effort, instead of checking paces on my watch. The crushed gravel surface puts less strain on my body and helps reduce the risk of injury. If you don’t have access to a gravel trail, treat yourself to a workout in your favourite place to run.

Playing with Speed to Build Strength and Fitness

20 Canadian Running July & August 2021, Volume 14, Issue 5

If you are new to fartleks, do not be afraid to modify things to what feels right for you. Start off at a conservative effort and adjust the number of pickups, but keep the recovery steady.

How to cool down A good cooldown is just as important as a good warmup. I will typically do a 20- to 30- minute cooldown jog. To promote recovery, remember to eat a good post-run snack within 30 minutes of finishing your session.

Emily Setlack is a Canadian national champion in the half-marathon distance, 5,000m and mountain running. She competed at the IAAF World Half Marathon Championships and finished 11th at the IAAF World Mountain Running Championships, both in 2018. At 39, she finished second at the 2019 Canadian Olympic Marathon Trials in 2:29:48.

Jody Bailey

HalfMarathon Fartlek

Modifications

body work

the fix

Running With Your Dog How to train your dog to be your new running partner eliminate all sniffing at the ground with a simple, ‘No! Leave it,’ then reward them with a treat,” says Cowen. This teaches your dog to focus on you and keep moving forward.

Consistency and timing are important. “If your dog starts to get ahead, give a simple command: ‘No. Back,’” says Cowen. “As soon as they’re in position, reward them immediately: ‘Yes!’ and give them

By Jacqueline Gelineau a treat.” Making sure you correct them in the moment, and praising and rewarding when the dog is doing what you want, are key. ith running clubs on hold, many runners who may not have If your dog is having trouble understanding the rules of running thought of running with their dog have decided that canine on a leash, Cowen recommends a basic face halter. This helps your company is better than no company. But training a dog to run with dog understand what you are asking by providing more specific feedyou can be challenging. Thankfully, experts like Cassie Cowen, a back than a collar or harness can provide. It may take a few walks for Saskatoon-based certified service dog trainer, have tips and tricks to your dog to get used to the halter, so be sure to use ample treats and tame even the most stubborn and excitable pup. praise to help your pup feel comfortable. Also, a waist-worn leash “Running with your dog is one of my favourite activities to recom- allows you to keep your hands free for easy treat distribution and mend to clients who enjoy running,” says Cowen. “Walks simply keeps you from accidentally dropping the leash. aren’t enough for the majority of breeds, and running can be the Dogs live to please their owners and love to run and explore, but golden ticket to finally getting your pooch to that ‘fulfilled’ state of it is important to take it slowly with their introduction to on-leash mind.” running. “Take your time and work with their fitness level to prevent Young pups and certain breeds have exercise restrictions that limit over-exertion and soreness,” says Cowen. “Dogs, like people, need to their ability to run for long distances, so before you start, consult a work up to longer and faster runs. Increase training slowly, and keep veterinarian to make sure their heart and joints are ready to run. an eye on how they are moving the next day.” The consistent pace of An excited and unfocused dog can accidentally cause injuries by on-leash running will be a change from the stop-and-start play that suddenly stopping or pulling on the leash. “If your dog is pulling most dogs are used to, so even an active dog will need time to build you on the run, your form is going to be compromised, and inju- endurance. ries could result,” says Cowen. To avoid being pulled on a run, it’s If your furry rascal is proving to be more challenging to train than important to teach your dog to walk side by side with you, and in the anticipated, consider hiring a certified dog trainer. Your local pet beginning, you should spend at least a week or two working daily on store, doggy daycare or veterinary clinic can offer suggestions for a leash manners at a fast walking pace. “During your structured walks, dog trainer who will suit your needs.

W

Jacqueline Gelineau has a BSc in environmental sciences from the University of Saskatchewan and is currently studying journalism at the University of Toronto. She loves all things outdoors and can usually be found running on the trails with her dog, Ranger.

runningmagazine.ca Canadian Running 21

Thescienceofrunning alex hutchinson rounds up the latest in endurance research

never doubted: shoes make you faster, and some are faster than others.

The story so far

The Super Spike Debate Purists may decry the new shoe tech, but every indication is it’s here to stay

ABOVE The Nike Viperfly, which was never released

O

n the morning of his famous sub-fourminute mile in 1954, Roger Bannister went to the hospital where he was training as a junior doctor. There was a grindstone in one of the labs, which he used to shave down the spikes on his racing shoes to a fine point.

“You don’t really think that’s going to make any difference, do you?” someone asked.

But Bannister knew otherwise. He’d had the spiked racing shoes custom-made to his own unique design, using ultra-thin leather and narrower-than-usual spikes to shave the weight down by a third, to just 125 g – comparable to the most sophisticated spikes of today. Every 100 g you strap onto your foot increases your energy consumption by about one per cent. “This saving in weight,” he later wrote, “might well mean the difference between success and failure.”

We’ll be hearing a lot about spike technology at this summer’s Olympics. A new generation of so-called super spikes from Nike, New Balance and other shoe companies has cut a swath through long-standing world records in track middle- and longdistance events. The resulting controversy echoes the 2017 debate about the fairness and legality of carbon-fibre-plated marathon shoes. The new spikes feature curved plates and resilient foam midsoles, reversing the obsession with lightness that Bannister’s shoes (which sold at auction for £220,000 in 2015) epitomized. But they also hammer home a point that Bannister and his peers

The super-shoe era started in 2017 with the launch of Nike’s Vaporf ly 4%, which lab tests showed reduced average energy consumption by four per cent, corresponding to an expected improvement of two to three per cent in race time. Both Eliud Kipchoge and Brigid Kosgei wore versions of the Vaporf ly in setting the current marathon world records in 2018 and 2019, respectively. Most of the major shoe companies now have models that replicate the Vaporf ly’s three main innovations: a stiff carbon-fibre plate, an unusually thick midsole and an ultra-resilient foam that returns a high proportion of the energy when it’s compressed and released with each step.

The curved plate attracted most of the initial attention: critics saw it as a spring that artificially aided runners, and called for such plates to be banned. But when scientists at the University of Colorado analyzed the shoes, trying to figure out how they worked, they concluded that the thick foam midsole was at least as important, serving as a “battery” that could recycle more energy from stride to stride than any previous shoe.

World Athletics, the sport’s governing body, responded by imposing a maximum heel thickness of 40 mm for road-running shoes.

The corresponding track spikes started showing up as prototypes in 2019 track meets, and they incorporated similar elements, although World Athletics imposed a stricter 25-mm limit on midsole height in track shoes.

But there was a key difference: on a track, no one saw stiff, carbon-fibre plates as unusual.

Track spikes have always had a rigid spike plate under the forefoot, where the spikes attach, and curved full-length plates made of materials like carbon fibre have been used in spikes for decades. That left critics with a dilemma: shoes that seemed to give their wearers an unfair advantage even though none of the individual ingredients in the shoes were novel.

In a sense, the debate about track spikes helps to clarify the earlier debate about road shoes. Scientists aren’t sure exactly how or why the new spikes work. They’re not even sure how much faster they are, because the usual lab method of measuring energy consumption during running requires that you stick to relatively easy, aerobic running – which is too slow for a useful assessment of spikes. But on the track, we’re no longer

body work column

the science of running

fixated on the technical question of whether stiff plates should be illegal, because virtually all spikes have some sort of stiff plate.

Instead, it’s clear that the problem isn’t the specific technology; it’s the fact that this particular configuration works too well, giving an unfair edge when only some of the athletes in a race have access to the latest spikes, and devaluing the achievements of previous generations of runners.

this effect. And they’re certainly not going to ban cushioned soles.

What matters more, given the rapid pace of change, is equitable access. As I write this, Nike’s Air Zoom Victory and ZoomX Dragonf ly and New Balance’s FuelCell MD-X seem to be ahead of the pack. There are rumours that Adidas and other companies will have competing models by the Olympics. Here’s hoping that pans out, because one of competitive running’s greatest attractions is the sense that it pits humans, not engineering teams, against each other.

Shoe ethics If so, expect a rash of national and world records this summer. Enjoy In the 1970s, the University of Waterloo philosopher Bernard watching them, but don’t be surprised if the novelty starts to wear off.

Suits coined a now-popular definition of sport: “the voluntary For the elite athletes in Tokyo, unilateral disarmament isn’t an attempt to overcome unnecessary obstacles.” We all have many option. “Once an effective technology gets adopted in a sport, it ways of covering 42k far faster than Eliud Kipchoge could ever becomes tyrannical,” sports ethicist Thomas Murray told me a few dream of, but the meaning of the feat depends on accepting certain years ago. “You have to use it.” For most of us, though, the decision arbitrary constraints, like “no roller skates.” The tricky thing is is more personal. If you’re trying to qualify for Boston, then you’re that those constraints evolve over time: pole vaulters use fibre- being graded on the curve of everyone else’s performance, so it glass poles instead of bamboo; tracks are made of rubber instead probably makes sense to use super shoes. But what if you’re trying of cinders. So neither extreme position – all change is good or all to beat your previous best from the pre-super-shoe era, or crack change is bad – is reasonable. an artbitary time barrier, like the three-hour marathon? A purist Where does the new breed of super shoe fit? On the basis of the might suggest that you should stick with the same old shoes – but technologies involved – a stiff insole, a thick midsole – I can’t see the temptation to grab any edge available will be awfully hard to any reason to ban them. Retired University of Calgary biomechanics resist. Just ask Roger Bannister. expert Benno Nigg has proposed that the geometry of the new shoes offers a “teeter-totter” effect that enables the forefoot to catapult the Alex Hutchinson is a Toronto journalist specializing in the science of running heel off the ground. It’s hard to see how authorities could effectively and other endurance sports, and the author of Endure: Mind, Body, and the police the geometry of shoes to prevent designers from harnessing Curiously Elastic Limits of Human Performance (now in paperback).

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body work

training zone

How to “Keep House” Just as you want your space to be comfortable and tidy when entertaining guests, you want your body to be well prepared for performance, as elite trail runner Matt Shepard explains

By Matt Shepard

T

here are a lot of tricks, strategies and science behind the workouts you’ll find on the Internet, but for the majority of runners, these things can be made much simpler. Imagine your body as a house, and running as being like having friends over for a visit. The harder the run, the more guests you’re planning to entertain. For example, a Sunday easy run would be like hosting a few close friends for lunch, and a 50-mile race would be like a house party. Hosting the party would obviously require a lot more advance planning than the lunch – it will involve snacks and beverages, decorations, music selection and tidying up beforehand. And when you’re done, you’ll likely be left with a sizeable mess.

You want to be ready to welcome guests any time they drop by, so in addition to planning and preparing for big events, you’ll want to spend a little time each day tidying up your place. Looking at fitness this way will help you develop great body-maintenance habits, and you’ll always be ready to “entertain.” As you grow to enjoy longer distances, you may end up having guests who stay overnight, or even for a few days. If you want to keep your guests happy, you must learn how to keep your house tidy while they are still around. Being the magnificent host that you are, you want to ensure that your guests are getting sufficient rest, having fun and are well fed for the duration of their stay. Practising these skills will help you plan your greatest party ever!

Shoring up the foundation Easy-pace running should make up 70 to 80 per cent of our weekly volume.

Reimagine the easy run as having your best friend drop in. You don’t need to feel pressure with this guest – a quick tidy, and you’re ready. You’re so comfortable with them that they could arrive any time and you’d welcome them with open arms. You can use them as a guinea pig to really dial in your party-hosting skills. Try out new snacks and beverages, curate a playlist or test-run a new outfit. (Notice that these could be metaphorical or not.)

You’ll be spending a lot of time with this friend, so be sure to make the most of it.

24 Canadian Running July & August 2021, Volume 14, Issue 5

Time to renovate?

Let’s take a look at your house’s structural tolerance, or your body’s ability to handle the potential “guest list” for your “house party.” Strength training can help you expand, providing guests with their own comfortable room (rather than having them huddled together in a studio apartment). Strength-building exercises (such as skater bounds, goblet squats, single-leg deadlifts, planks, deadbugs and high-knees lunges), when done twice a week, will help you build up that extra space for your guests and keep the space well maintained between visitors. (Start with bodyweight and slowly increase resistance over the first few weeks.)

Daily maintenance Any time we have guests come to visit, we may be left with a few extra dishes or some vacuuming – and the more frequently we entertain, the more this becomes part of our routine. This is the general maintenance we do to keep our bodies healthy. We can keep our house tidy with some yoga stretches (such as child’s pose), a 90-90 hip stretch or runner’s lunges, and some myofascial release with the foam roller. Giving yourself time to focus on recovery techniques will help you become more in tune with your needs. Then, while out on the trail, you can better understand how to interpret the cues and indicators that your body may need attention.

Matt “Shep” Shepard is a elite Canadian-American ultrarunner and strength coach who truly believes anything is possible, and he is on a mission to try it all. You can follow his adventures on Instagram @go_shep.

sponsored content

Word is spreading, and more and more people are finding out about the Soo. A scenic drive or a short hop on a plane from Toronto means that one of Ontario’s best kept secrets may not stay hidden for long.

Brash now lives near Stokely Creek Lodge, a nordic skiing centre that’s just a short drive outside the city, and he says he has run every trail there many times. “There’s no shortage of things to explore in the Soo,” he says. “It’s this hybrid paradise of road running, waterfront running and trail running. The whole community is based on outdoor enthusiasm.”

On top of his work at the hotel, Brash is the race director of the Ultra Trail Stokely Creek, a qualifying event for utmb in France and perhaps the toughest running race in Ontario. His race is certainly the city’s biggest running event, but Brash says there are many others throughout the summer in a normal year. There are also plenty of running groups in the Soo, he says, meaning you’ll always have something to train for and someone to accompany you on your runs.

Attention runners: Sault Ste. Marie is calling The Soo is reinventing itself as an outdoor enthusiast’s heaven

W

hen Nick Brash moved to Sault Ste. Marie in 2015, it was simply to pad his resume. He was hired as the general manager of the city’s Holiday Inn Express, and Brash says he planned on putting in a few years up north, getting experience in running a hotel and then moving back to southern Ontario to continue his career. Six years later, he’s still in “the Soo,” as it’s referred to by locals, and he has no plans to leave anytime soon.

“Once you get up here and meet a family of bears face to face, see a moose, see wolves, you’re hooked,” he says. “The connection to nature can’t be matched.”

The Soo is nestled in the heart of the Great Lakes, and with this closeness to incredible waterways, plus proximity to the rugged Canadian Shield, it’s no surprise that it is emerging as one of Canada’s best outdoor adventure towns. Locals have always recognized the easy access to the city’s adventurous charms, which include world class cross-country ski trails (which are overtaken by runners in the spring, summer and fall), one of the highest vertical downhill ski hills in the province, exhilarating mountain bike trails and incredible canoeing and kayaking.

Moving north Since the start of the pandemic, people everywhere have shifted to remote work, and although we’re slowly edging back toward normal life, many individuals don’t plan on returning to the office. The decision to work from home leads to significant freedom, eliminating the idea that you have to live somewhere and replacing it with the possibility of living where you want.

That’s where Sault Ste. Marie comes in. The city is now offering an Adventure Pass to new residents. The pass will have a value of about $500, but city officials aren’t kiddingthemselves into believing that this sum will convince someone to move from Toronto to the Soo. Instead, the Adventure Pass is meant to show prospective residents that the Soo is a great option for them.

“What we’re trying to do is reinforce the lifestyle we have here,” says Travis Anderson, Sault Ste. Marie’s director of tourism and community development. “As someone contemplating moving here or visiting here, once you do some research, you quickly understand that the Soo is arguably the best outdoor adventure town in Ontario.”

The Adventure Pass will be redeemable at various outfitters and businesses around the Soo, including ski hills, bike shops, outdoor retailers and more. For runners, Anderson says, the pass could help them purchase some new shoes and gear.

For anyone considering making this move, visit the city of Sault Ste. Marie website for more information. Fair warning, though: just like Brash, you’re apt to fall in love with the Soo, and even if you expect to move elsewhere after a couple of years, those plans are likely to change in a f lash.

For more information, visit welcometossm.com and saulttourism.com.

Sault Ste. Marie welcometossm.com 25

Places Gatineau Park, Que. Located a short drive from downtown Ottawa, Gatineau Park is full of options for day trips

By Melissa Offner

O

ttawa is known for its many scenic landmarks, but if there’s one thing that merits more attention, it’s the vast Gatineau Park, located less than 20 minutes from downtown Ottawa on the Quebec side of the Ottawa River and easily accessible by car or public transit.

This 361-square-kilometre conservation area, which is maintained by the National Capital Commission, extends north and west from the city of Gatineau, offering more than 183 km of scenic trails from beginner routes to more challenging options.

Pink Lake Loop Easy It’s impossible to talk about Gatineau Park without mentioning Pink Lake. Thanks to the growth of algae, the lake, which is unique to the region, appears turquoise (the name comes from the family that settled the area in the early 19th century) and is said to contain prehistoric fish species. The trail is f lat and short, just barely over 2 km in length, but can easily be combined with other trails. Starting at boulevard du Mont-Bleu next to the Relais Plein Air, for example, can transform the route to over 14 km in length, with an ascent of at least 300 m. (Note: swimming and dogs are not permitted on this trail.)

This 8 km loop offers a 220 m climb through a mature forest that will bring you to some of the highest points in the park. Along the way, you’ll cross several streams and encounter some small waterfalls.

The trail is dog-friendly, and even provides a picnic area when you reach the Tawadina Lookout. There are many trails nearby to make it a longer outing. The trail’s parking lot is beside Blanchet Beach on Meech Lake – the perfect spot for a refreshing post-run swim.

26 Canadian Running July & August 2021, Volume 14, Issue 5

GabesImages

Wolf (Trail 62) Intermediate

places

canadian trails

DESTINATION GATINEAU PARK, QUEBEC Details SEASON: Gatineau Park is open 24 hours a day, 365 days a year. Some roads are closed or converted to XC ski trails in winter. On scheduled days or evenings, Champlain, Gatineau and Fortune Lake parkways are closed to vehicles for active use in the summer.

DISTANCE: Almost 200 km of trails RECOMMENDED TRAILS: Pink Lake, Wolf (Trail 62), Lusk Cave Trail, Trail 1, King Mountain, Luskville Falls Trail, Grandview Loop

BY TRANSIT: OC Transpo and STO provide public transportation from Ottawa and Gatineau, respectively, to the Relais Plein Air and the southern sector of the park.

BY CAR: 20 minutes from Ottawa or 15 minutes from Gatineau.

There are no entrance fees for the park, but there may be parking fees for the beach parking lots.

MORE INFO: ncc-ccn.gc.ca/places/gatineau-park

Lusk Cave Trail Intermediate A marble cave makes this 10 km loop stand out. The trail is mostly gravel double track mixed with some sand and forest singletrack. Much of the route runs alongside Lac Philippe, and goes up just over 200 m via a few rolling hills. If exploring caves is your jam, then bring a headlamp and a change of shoes, since the cave is often filled with water.

Firetower via Trail 1 Advanced This out-and-back trail runs 21 km and begins beside Blanchet Beach. The majority of the route is on The Great Trail (Trail 1), an old gravel road that goes through the forest. The climb from Luskville Falls to the fire tower is the most challenging ascent, bringing the total elevation gain to just over 600 m. If you’re looking for a pit stop while exploring, the McKinstry Shelter is almost right in the middle of the trek.

Other notable trails: King Mountain (easy 2 km), Luskville Falls Trail (moderate 4 km), Grandview Loop (moderate 6 km) or create your own fun loop.

Melissa Offner is a television and podcast host, the leader of the North Vancouver run crew RUNDISTRIKT and an avid runner. runningmagazine.ca Canadian Running 27

28 Canadian Running July & August 2021, Volume 14, Issue 5

Cortney White

Lucia and Gabriella post race in California

The Best

Sister in the World Gabriela DeBues-Stafford and Lucia Stafford are the two fastest 1,500m runners in Canada this year.

As the Tokyo Olympics approach, they reflect on their shared past and their desire to compete among the world’s best

By Madeleine Kelly

“When I started running, I didn’t win, and I the inside of their left forearm, and neither has a full driver’s licence. hated that I was losing. But I didn’t hate losing enough to quit,” says Gabriela DeBues-Stafford. “What made matters worse was that my younger sister was immediately good at running, and growing up, I was never as fast as her. It took me until Grade 6 or 7 to see that I wasn’t totally horrible at the sport.” As it turns out, Gabriela is totally amazing at the sport, becoming a World Championships finalist, thanks to her unparalleled work ethic. Lucia Stafford, her younger sister, chased the bar that her big sister consistently raised.

Both sisters are now poised to compete at the 2021 Olympics in the 1,500m.

Gabriela, 25, and Lucia, 22, were born three years apart (nearly to the day) in London, Ont., and raised in Toronto. They attended the same schools, all the way through university. They both speak English, French and Spanish f luently. They have matching tattoos on

Growing up, people mistook them for twins. They also happen to be two of Canada’s best middle-distance runners. The Stafford sisters share many similarities, but the things that bind them the most are their fierce love of family and their shared desire to compete at the highest level of the sport.

Gabriela remembers, at around age eight, telling her mother that she would like to be the best in the world at something. She announced her desire to win from a young age, but Lucia didn’t – she didn’t have to. All she had to do was try to keep up with her sister.

Gabriela says that, when they were kids, Lucia could never be the last in line, even on a family outing: “If we were on a walk in the forest, Lucia would have to be the one at the front of the pack. She’s been a chronic one-stepper since she was a toddler.”

The sisters’ first competitive outlet was Irish dancing. “We started runningmagazine.ca Canadian Running 29

ABOVE Gabriela of the University of Toronto leads the pack into the first turn at the 2015 CIS Cross Country Championships in Guelph, Ont.

at a studio near Riverdale Park in Toronto,” Lucia says. “As kids, we were very connected with our mother’s Spanish roots, but less so with our father’s Irish background, which was partly why we took up dancing.” The girls have a close relationship with their mother’s younger sister, Sara Gardner, who was once one of Canada’s best distance runners. After several years at the Riverdale studio, Lucia and Gabriela were looking for more competitive opportunities and switched to a studio in Brampton, a suburban city northwest of Toronto.

“We started considering international competitions, and needed to move to a more advanced studio – because we’re competitive at everything we do,” says Lucia.

The sisters’ inclination toward competition came naturally, both their parents being strong athletes in their own right. Their father, Jamie Stafford (now the vice dean of arts and science at the University of Toronto), was a four-time Canadian national team member for cross-country.

Their mother, Maria Luisa Gardner, was a high school Spanish teacher, who also came from a running family, and always ran and coached crosscountry in the schools where she taught. She was Gabriela’s first cross-country coach.

If it hadn’t been for running, Jamie and Maria Luisa might never have met. Jamie was on the University of Toronto cross-country team with Maria Luisa’s younger brother, John Anthony. “I met my wife’s brother when he was in first year,” 30 Canadian Running July & August 2021, Volume 14, Issue 5

Mundo Sports Images

LEFT Gabriela on her way to bronze in the 1,500m at the 2018 North America, Central America and Caribbean Athletics Association (NACAC) Track and Field Championships

says Jamie, “because he was on the team. So I eventually met his sister. She did some running and was talented, as the entire Gardner family is. My girls got their competitiveness from both sides.

“When they were growing up, I didn’t encourage them to pursue running at all – they did that on their own,” Jamie says. “The Irish dancing was extremely aerobic, and I used to joke that I’d secretly been training them the entire time. But really, it was all their idea.” Gabriela heard about running through the family, and asked her father if they could run together, joining her school’s crosscountry team soon after. Lucia was also dragged on those early runs.

“Honestly, it was boring and hard,” says Lucia. “I hated running, initially.” Jamie recalls that in the first race she entered, she won by a full minute. After winning, Lucia was hooked.

In summer 2008, after an illness of only a year, Maria Luisa passed away of leukemia. She was 42. “I remember my parents sitting us down when she was first diagnosed,” says Gabriela. “And they told us she was sick. Most people who have been diagnosed with this rare, chronic form of leukemia only survive a few weeks

once it inevitably becomes acute.”

Lucia, who was only 10 at the time, says the details are foggy. “I’ve approached grief differently than my sister. Gabriela knows the details, whereas I’ve handled grief by trying not to think about it.”

Gabriela, who was 13 at the time, says, “I don’t think my parents kept anything a secret from the kids, but because I was older, I knew what was going on.” Despite being more aware of her mother’s illness, Gabriela says she didn’t realize her mother was dying until a few days before it happened. “My grandmother and father started dropping hints, and I remember thinking, What the hell? What do you mean she might not make it?” Maria Luisa died a few weeks after being admitted to hospital. Their younger brother, Nicholas, was only three.

Gabriela and Lucia had moved to the new dance studio when their mother became ill, and after she died, the commute from Toronto to Brampton became difficult for their newly widowed father.

Beyond the commute, the sisters were developing some qualms about the dance world. Gabriela felt she never really fit in. “There

“If we were on a walk in the forest, Lucia would have to be the one at the front of the pack.

She’s been a chronic one-stepper since she was a toddler”

Mundo Sports Images, Courtesy Stafford Family, Courtesy Stafford Family

From left: stepmother Leanne Shafir, Lucia, stepsister Gabrielle Herzenberg, Nicholas, stepsister Talia Shafir, Gabriela, Jamie

Lucia races a 1,500m semi-final at the 2019 Canadian Track and Field Championships

Gabriela and Lucia each won their division at the 2012 CISAA XC Championships with the Toronto French School

runningmagazine.ca Canadian Running 31

was a social element of dancing that I didn’t really get. I always felt or 5:10, which was good, but far from what the best high-school girls like I fit in better at cross-country practice. There’s an objectivity in the province were running. But she ran well that day, and you about running that my sister and I were drawn to.” As Jamie and his could tell she was a gamer – and very competitive. There was a reacdaughters grew tired of many aspects of Irish dance, they decided to tion after finishing that showed it.” switch activities, and signed up for the University of Toronto Track Lucia, on the other hand, was obviously talented. Radchenko said, Club (uttc).

“I had heard that Lucia was winning everything she entered. She was Terry Radchenko was the girls’ coach at uttc, and he still coaches in Grade 7 at the time. At that stage, Lucia was a phenom, and Gabriela Lucia. “The first time I saw Gabriela, she was in Grade 9 and had just was certainly good, but Lucia was the one making headlines.” run a 1,500m race,” says Radchenko. “I think she was fourth, in 5:09 Gabriela’s talent wasn’t obvious from the beginning, but she 32 Canadian Running July & August 2021, Volume 14, Issue 5

Cortney White, Courtesy Stafford Family

“We started considering international competitions, and needed to move to a more advanced studio — because we’re competitive at everything we do”

Gabriela training at altitude with the Bowerman team (also pictured is Sinclaire Johnson) OPPOSITE Lucia and Gabriela medal with the University of Toronto Track Club

quickly excelled. “Gabriela took to training extremely well,” says Radchenko. “She made massive progress between the fall of Grade 10 and the end of high school. At Grade 10 ofsaa cross-country, Gabriela was two minutes behind the leaders. By Grade 12, she beat all of them.”

Gabriela knew her younger sister was good – really good – and it frustrated her. “She was just as fast as me, but three years younger,” she says. “She raced against people my age and still won races. I found myself being very jealous. We would have fights when she would

push the pace on runs, and I’d be thinking, God damn it, you’re younger and better than me, just let me lead this. Once, I got so frustrated I left her on the trail.” But over time, Gabriela found success, and the jealousy dissipated. “When I won my first ofsaa medal, things shifted. I felt successful on my own and was able to separate my accomplishments from hers. I’m sure part of the initial difficulty was also due to the fact that our mother had just died. The dynamic at home was shifting, and then at the track we were competing.”

Eventually, time and perspective healed things. They’ve come a runningmagazine.ca Canadian Running 33

long way since their early competition days, and both women feel that while they’re still competitors, they are no longer competitive with each other outside of a race. “Every year we get older, I feel closer to my sister,” says Gabriela. Lucia agrees. “Having Gabriela in the sport gives me confidence,” she says. “I feel more comfortable when she’s on the track with me. Even when she’s been way out of my league, she’s my blood, so I feel like I can hang.”

Over time, Lucia’s mindset shifted several times. After being diagnosed with Graves’ disease (an autoimmune disorder that causes an overactive thyroid) and struggling to achieve consistent results in high school, she has come to love track for other reasons than those that used to drive her. “I used to be very driven by winning,” she says, “but as I’ve dealt with setbacks, I’m more driven by feeling in sync with my body. A good run feels like f lying – I live for that feeling.

When it comes to my sister, if I didn’t hit the same times as her, by the same age, I used to feel like I had failed, but that has changed as well.

I no longer have the mindset that I need to follow her same path – I’m not looking into the future anymore. But, for the record, I still feel like I can hang.” After nearly three years without an official 1,500m personal best, Lucia ran a 4:05.70 solo at York University in January – the second-fastest time ever run by a Canadian woman indoors.

(Gabriela owns the fastest time, at 4:00.80.)

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Gabriela made her first Olympic team in July 2016, two days after the ninth anniversary of her mother’s death. “I thought a lot about my mother that weekend,” she says. “At that time in my life, everything associated with her death was pretty raw. It still affects me. I know it’s just a day, but 13 years later, it still matters.”

That weekend, Lucia won the junior 1,500m and Gabriela won the senior race at the Canadian Track and Field Championships. It was an emotional day for the sisters, as well as for brother Nick and father Jamie. But it became a successful and happy weekend, and the whole Stafford crew was in Edmonton to enjoy it together.

Until 2018, the sisters were on nearly identical paths. Both were coached by Radchenko, and both attended the University of Toronto.

But over time, Gabriela grew restless. “Throughout my university years, I felt like I needed to be with a nurturing coach, like Terry,” she says. “But as I was nearing a new level, I felt like I needed to be around women who were better than me. Personally, I also felt at peace with leaving my hometown, after five years at U of T. “It felt important to stay with my family for a while,” she goes on.

“My brother is 10 years younger than me, and I wanted to see him grow up. But over time, I felt like my family was doing better. My dad had re-partnered, and we’d moved out of my childhood home. We were getting used to the new normal.”

Mundo Sports Images

Lucia and Gabriela compete in the 1,500m semi-finals at the 2017 Canadian Track and Field Championships

Lucia, Jamie and Gabriela at the 2016 Canadian Championships and Rio Selection Trials in Edmonton

Courtesy Stafford Family

“She made a big change, and it helped me remember that my options are endless”

During her time at U of T, Gabriela signed a sponsorship deal with Brooks, made Team Canada for the 2016 Rio Olympics and the 2017 IAAF World Championships, and established herself as a top Canadian. She didn’t make it out of the first round in Rio, but, true to her younger self, she still had her sights set on becoming one of the best in the world.

In 2018, with her Brooks contract terminated and newly engaged to Rowan DeBues, who is a British citizen, Gabriela decided to move to Glasgow to train with Andy Young, coach to Olympic 1,500m finalist Laura Muir. Gabriela travelled there with a plan to return for the winter semester at U of T in January 2019 and to get married.

Then the pair went back to the U.K. together.

Lucia understood her sister’s decision to leave. “Of course I missed her, but I knew I was in the right place for me,” she says. “Seeing her leave didn’t make me feel like I needed to go as well.” But watching Gabriela leave also taught Lucia about the big world of running. “She made a big change, and it helped me remember that my options are endless. I’d never really considered leaving until she did, but now, I know I could do anything. Also, seeing my sister have that level of success was motivating for me.”

Gabriela and Rowan came back to Toronto at the beginning of the pandemic. During their time in Glasgow, Gabriela became one of the best runners in the world, finishing sixth in the fastest world championship 1,500m final in history, and set seven Canadian records. At the time of writing, she is ranked fourth in the world for the 1,500m.

The pair have since relocated to Portland, Ore., where Gabriela now

trains with the Bowerman Track Club.

The sisters acknowledge their competitive nature – it would be hard not to. But each family member also believes there’s a big difference between rivalry and competition.

“My sister and I have always been extremely competitive – I’ve tried to drop the shit out of her on many long runs!” says Gabriela. “But I’ve always been happy for her successes, and she for mine. I love my sister so, so much.”

Running is much more to the Stafford family than just their sport – it’s in the very fabric of their family. Gabriela still associates running with her mother, who was her first coach, and it has become her full-time job. For Lucia, running was a way to process her mother’s death, and continues to be the thing she’s most passionate about. For Jamie, it’s a lifelong passion, and how he met his first wife. Nicholas is now a strong runner whose closest friends are his uttc teammates. For the family as a whole, running provides loving memories of childhood and is the glue that keeps them united, even when far apart.

Both sisters are likely to compete in Tokyo, and while this is a huge accomplishment, it’s not what keeps them coming back to the track – their love of the sport runs much deeper than their individual success. Both sisters are on track to stand among the best runners in the world, and they got there by, among other things like talent and hard work, being the best that they could for each other.

Madeleine Kelly is a staff writer with Canadian Running and the 2019 Canadian 800m champion. runningmagazine.ca Canadian Running 35

A Breath of

36 Canadian Running July & August 2021, Volume 14, Issue 5

Fresh Air When Judith Kasiama started hiking and trail running, there were very few BIPOC on the trails, in stores or in brand advertising.

Five years later, her organization Colour the Trails is creating real change in the outdoor space

Pavel Boiko

By David Smart

runningmagazine.ca Canadian Running 37

Kasiama’s work led her to start publicly calling out brands for the lack of representation and for the stereotypes in their advertising

(drc), Judith Kasiama fell in love with the outdoors. “My love for nature, as a child who explored green spaces, just stayed with me,” she says. In the late ’80s, the Great War of Africa started in the drc and, fearing for her family’s safety, Kasiama’s mother moved her family first to South Africa, then Australia, then the U.S., then, 10 years ago, to Canada. After two years in Toronto, Judith settled in Vancouver, where she graduated with a degree in international development, decided to take some time off for outdoor pursuits and took a job in a coffee shop.

A curious thing happened when she began running and hiking, which were easy, affordable activities to undertake in Vancouver. It was strange enough that she saw so few people of colour on the trails. But when buying gear, she noticed that almost all people in any brand advertising were white – there was nobody that looked like her.

There were sometimes Black models, of course, but rarely real athletes.

She decided to start Colour the Trails (ctt) to provide safe spaces for bipoc and lgbtq+ people to participate in outdoor events. She soon realized that it wasn’t enough just to run events without backing them up with 38 Canadian Running July & August 2021, Volume 14, Issue 5

Pavel Boiko

Growing up in the Democratic Republic of Congo

activism. “My work entails creating safe space,” says Kasiama, “for bipoc to recreate in the outdoors by organizing events and advocating for more diversity and inclusion through better representation in media and storytelling.”

Kasiama shares that there were, at the time, many Facebook groups for people to join hikes and other activities, but there was nothing aimed at bipoc. “For me, being a Black person in that space, I recognized I was often the only one, and I was more and more aware of it,” she says. “I wondered, if I were to create something that brings the bipoc community to the outdoors, if people would be interested.” They were – but Kasiama was cautious in her approach, researching the issue extensively for several months before testing the waters. She notes that all the information she was able to find was American – she found nothing on the subject of diversity and representation in the outdoor space in Canada.

Four years ago, the hikes were going well, and Kasiama added some snowshoe events, and things grew from there. Her work led her to start publicly calling out brands for the lack of representation and for the stereotypes in their advertising.

It took a few years, but she started getting more recognition for her efforts to increase representation in the outdoor industry. Brands took notice, and slowly opened up to having conversations about diversity in the outdoors. Last year, for example, Colour the Trails

was one of five individuals or organizations in North America to receive a grant from Salomon to support inclusivity in outdoor sports.

“We are committed to doing our part, to continuously improve as a company, to listen to and elevate bipoc voices,” says Virginie Murdison, senior marketing manager for Salomon Canada.

While all this was going on, she branched into mountain biking events. Colour the Trails partnered with a local mountain biking company that provided guides, and Kasiama organized rides and lessons. People were thrilled with the events, so Kasiama developed a mentorship program for seven women of colour who each had a mentor they could ride with and learn from, and this year ctt is helping participants buy bikes.

In August 2019, Kasiama quit her job to focus on Colour the Trails full time. (Her partner is employed and is supporting them for the time being.) Kasiama isn’t taking a paycheque from the organization yet, but she hopes to soon. ctt is a for-profit business, not a notfor-profit. She lost money last year, but when pandemic restrictions loosen up, she’s confident she’ll be able to bring in more cash.

In 2019, she also learned how to ski, and in 2020, she brought 20 people to learn to ski in Whistler. For $25 each, they had a lesson and dinner with the group. “We were all learning together,” she says. “It’s hard to learn new sports as an adult. ctt creates a safe environment for bipoc to do this.” runningmagazine.ca Canadian Running 39

Colour the Trails also has a wide range of participant ages – from 18 to 50 and over. Kasiama offered skateboarding, and met a 40-year-old woman who had always wanted to learn to skateboard. Thanks to ctt, she felt comfortable taking it on. Kasiama had an even bigger Colour the Slopes skiing program planned for 2020, but the pandemic made it impossible. This summer, she’s hoping to offer kayaking. She has also worked with brands and magazines to create content that better ref lects the diversity of people doing these sports.

So far, there are three Colour the Trails chapters, in Vancouver, Calgary and California. She has leaders in each place who receive compensation and support from brands. “I don’t believe in free labour,” Kasiama says.

She’s also offered ice climbing, with certified guides who support ctt. With multiple chapters, she no longer has to participate in everything herself. “ctt has allowed me to cultivate a community of like-minded people that I can try new activities with in a safe and welcoming space,” says Calary-based Zahra Abdullahi, who leads the Alberta group. “When you have a supportive community beside you, you are more likely to push yourself out of your comfort zone and push your perceived limits.”

She hopes to offer trail running this spring/summer.

If B.C. allows it, she will offer an intro to trail running with qualified guides and B.C. Adventure Smart to teach participants about route planning and trail safety in Vancouver’s North Shore Mountains.

Kasiama has encountered some resistance, and has even been accused of anti-white racism because there are 40 Canadian Running July & August 2021, Volume 14, Issue 5

Pavel Boiko

“For a long time, BIPOC were controlled by keeping them in urban settings. There’s a lot of anxiety regarding Black people in the outdoors”

some events where white people are not welcome. (Mountain biking and skiing, for example, are for bipoc only, because there are more barriers to access in those spaces. But some, like hiking, are for bipoc and allies.) On the issue of antiBlack racism generally, she says Canadians assume things are different here than in the U.S., but she feels it’s important to have the same conversations. There are still many barriers to access for bipoc in the outdoors space. It can be intimidating – especially in Vancouver, where everyone is, as Kasiama says, “super hardcore.” Colour the Trails provides safety and comfort for people to try new things, and she is very proud of her work.

(Colour the Trails also welcomes the queer community.)

When it comes to being in the woods, Kasiama says, “there is a lot of history that has to be dealt with. Canada inherited a lot of American racism. For a long time, bipoc were controlled by keeping them in urban settings. There’s a lot of anxiety

runningmagazine.ca Canadian Running 41

regarding Black people in the outdoors. In the city, there are eyes and witnesses to what happens. Not in the trails.

It isn’t just about going for a run in the woods.”

For some people, there are also barriers to getting knowledge and being able to afford the right gear.

“Oftentimes,” says Kasiama, “I didn’t have the knowledge of what was available. If you’re going to get into trail running or hiking, and no one in your family or community has any experience about what kind of clothes or footwear you need, it is intimidating to ask people who don’t look like you in a store.” She also points out that “people with refugee experiences have traumas and memories that make enjoying the outdoors a challenge, and that needs to be acknowledged. Also, there are single moms who didn’t have privilege to go, previously. Not everyone can just go out there and run or hike.”

So what was different for Kasiama herself? “Because I grew up in the Congo, I was always exploring, because Congo has a large rainforest, so I spent a lot of time in the outdoors,” she says. “Coming to B.C. and rediscovering that, I was very motivated to get outside. Even though I wasn’t seeing that representation, I was also realizing that I really love being outside, and I love hiking.”

Kasiama is quick to point out, however, that there is nothing inevitable about the present lack of experience on the trails: “There were people in our community who have had these skills – people like Harriet Tubman, 42 Canadian Running July & August 2021, Volume 14, Issue 5

who guided former slaves to Canada through the woods of the Underground Railway – people historically not remembered.”

So far, the reaction to Colour the Trails has been positive. The space is very much needed, and participants love coming out and trying things that perhaps they could not do on their own. Unfortunately, however, Kasiama says, “I have also experienced backlash. Some people online told me to go back to where I came from.”

So, when Kasiama and the participants in her programs lace up their shoes to go for a trail run, they’re undertaking challenges that go beyond how far they’ll run that day.

Kasiama’s motto is “Community starts with an invitation,” and she invites people to participate in the movement to make the outdoors more inclusive by “contributing financially, showing up to advance Colour the Trails, listening to perspectives different than yours, doing internal work, recognizing personal privilege and using it to help, volunteering, calling out racism in the same way as calling out sexism and shutting down harmful behaviour.”

Indeed, there is more to diversifying the trails than having a pair of running shoes, but Kasiama’s point is that we all have a role to play.

David Smart is the editorial director at Gripped Publishing.

Pavel Boiko

When Kasiama and the participants in her programs lace up their shoes to go for a trail run, they’re undertaking challenges that go beyond how far they’ll run that day

runningmagazine.ca Canadian Running 43

What It Takes to Win an Olympic Medal Olympic medals result from an alchemical combination of talent, support and hard work — and success is never guaranteed. The crucial ingredient may be the ability to embrace years of sacrifice

W

ith the Olympics set to begin on July 23, the rush is on to label anyone demonstrating competitive fortitude a medal contender. National record holders and medallists at international events such as the Pan American, Commonwealth and fisu Games are thrust into the spotlight in the sometimes unjustified belief that an Olympic medal is likely. If only it were that simple.

There is an enormous gap between success at these events and an Olympic or World Championship podium finish. Let’s face it: Olympic medals are hard to come by, so we must salute those who overcome the odds.

In the 17 iaaf (now World Athletics) world championships that have been held since Helsinki hosted the inaugural event in 1983, Canada has won 36 medals, for an average of 2.11 medals per championships. That includes a record eight medals at the 2015 worlds in Beijing, lowering the average from the remaining 16 meetings to fewer than two. The total number of medals won by Canadian track-and-field athletes at Olympic Games during the same period is 20, for an average of 2.22 medals per Olympics.

44 Canadian Running July & August 2021, Volume 14, Issue 5

By Paul Gains

The major shoe companies understand the challenge better than anybody, which is why they build medal bonuses into athlete contracts. Depending on the event – and with the Olympics being the ultimate objective – they might pay around us$200,000 for a gold medal, us$100,000 for silver and us$50,000 for bronze.

Clearly, the odds of winning a medal are long.

Thrusting athletes into the spotlight as potential medallists not only puts unnecessary pressure on them, but is a disservice to those who succeed just by making a final.

“Everybody thinks they are working hard,” says 1992 Olympic 110m hurdles champion Mark McKoy, countering the belief that one merely has

When he’s asked what sacrifices one must make, McKoy laughs.

“Basically every-

Claus Andersen

OPPOSITE AND RIGHT Mark McKoy at the 1992 Barcelona Olympics

thing,” he says

to train hard. “But you know what the proof is?

Getting on the podium. Most athletes don’t make it out of the first round. They get there, they compete, it’s lovely to be there, it’s a great experience and that’s it. To make it to the final is exponentially more work.”

In his Olympic debut at the 1984 Los Angeles edition, McKoy made the final, but hit the first hurdle and wound up a disappointed fourth. Four years later, he was seventh. It took three tries before he struck gold, so when he’s asked what sacrifices one must make, the Torontonian laughs. “You sacrifice basically everything,” he says. “Basically life, if you think about it. The first level of sacrifice is the amount of work it takes to get to the Olympic runningmagazine.ca Canadian Running 45

“Looking back, I Games. It’s exponentially harder to go from being an Olympian, which is a huge achievement, but it’s nothing compared to making a final.”

McKoy won the Commonwealth Games in both 1982 and 1986. Following the disappointment of the 1988 Seoul Olympics, he uprooted his young family and moved to Britain to train with rival and former world record holder Colin Jackson and the legendary British hurdles coach Malcolm Arnold. For McKoy, leaving Canada temporarily was a sacrifice worth making. Having his best friend and training partner with him at the Olympics definitely helped.

These days, most of the Canadian athletes who end up on the medal podium at worlds or an Olympic Games are spending a considerable amount of time training outside Canada. Melissa Bishop-Nriagu has been a notable exception.

When she shocked the world with a silver medal performance in the 2015 World Championships 800m final, she did it from a training base in Windsor, Ont., and with her longtime Canadian coach, the late Dennis Fairall.

This wasn’t her first major competition, however, as she debuted at the 2012 Olympics in London. “It was certainly nerve-racking,” Bishop-Nriagu remembers of those London Games. “I mean, I was naive to everything at that age. I just went in expecting I would get out of the heats because I had done so well nationally. I had competed internationally, but not on that stage and not on that level. So it was a heartbreak, because I didn’t advance out of the heats. But looking back, I was so new to that scene. I was just a baby. Why would I be expected to get out of the first round or the second round? That would be a huge thing.”

Her London experience, which had been partially funded by residents of her hometown of Eganville, Ont., motivated her to improve her training, and she and coach Fairall made changes to her program by adding more mileage, more speed and better nutrition. The resulting body composition changes, she says, proved helpful. She also benefited from consultations with a sports psychologist. “I think I just had a full-on focus,” she explains. “I wasn’t a student athlete anymore.

I was strictly an athlete. By the time I got to the 2016 Games, I had experience. I had been on all the major championship teams since 2012, and I had worked my way up, gained a little bit more experience and a lot more confidence.

“My social life changed, certainly. But I also matured as an athlete, and I didn’t want to go out every night. I realized how important sleep was, and how much better I could train and perform off of sleep.”

Bishop-Nriagu admits she has missed weddings, funerals, birthdays and other important occasions of people close to her because of training and competitive commitments. In Rio, she ran what she calls the best race of her life, breaking her national record with 1:57.02, but finishing fourth behind South Africa’s 46 Canadian Running July & August 2021, Volume 14, Issue 5

was so new to that scene,” says Bishop. “I was just a baby.

Why would I be expected to get out of the first round?”

Caster Semenya, Francine Nyonsaba of Burundi and Margaret Wambui of Kenya. (All three medalists have since been identified as 46xy dsd athletes – those with differences of sexual development – and must take medication to suppress their naturally-elevated testosterone if they want to compete in the 800m.)

In 2018, Bishop-Nriagu and her husband, Osi Nriagu, became the proud parents of a beautiful daughter, Corinne. Athletes often talk about their sacrifices, but as a mother, Bishop-Nriagu has other concerns. “It is a very selfish career,” she acknowledges. “For instance, my two-and-a-halfyear-old still sleeps with a soother at night. I am OK with it. At some point it has to go, but I need my sleep at night, and my husband works shift work. We have decided we are going to put it off [weaning Corinne off the soother] until after Tokyo. And that is so selfish of me to say, because she will be three by then. But the amount of sleep I get at night is so critical right now to my recovery and how I perform.”

When told of Bishop-Nriagu’s parental dilemma, Priscilla Lopes-Schliep laughs. “You can get braces!” she says. Lopes-Schliep, who earned the 2008 Olympic 100m hurdles bronze in Beijing and the world championships silver medal a year later in Berlin, can afford to be amused, since she happens to be married to an orthodontist, Bronsen Schliep.

Off the track, Lopes-Schliep’s path to her medal collection was littered with obstacles. Since childhood, she has lived with lipodystrophy, a genetic disorder that causes a loss of subcutaneous fat. It gave her an extremely muscular appearance, and as she transformed into a world-class athlete, what began as bullying at her Whitby, Ont., junior high school evolved into suspicion that she was using performance-enhancing drugs.

OPPOSITE AND RIGHT Melissa BishopNriagu with her daughter, Corinne

Maxine Gravina

ABOVE Bishop-Nriagu training in Windsor

runningmagazine.ca Canadian Running 47

“I have travelled the world, but I haven’t seen a lot of it,” says Lopes-Schliep.

“You see the airport, you see the hotel, you see At the 2009 world championships semifinals in Berlin, against normal protocols, she was selected for doping control immediately after crossing the line. With only two and a half hours until the final, it is inexcusable to bother an athlete for a urine sample. Two days earlier, doping control officers had also turned up at Lopes-Schliep’s hotel room for a surprise test. This obviously challenged her concentration. “I was able to medal in Beijing, and then I went to Berlin,” she recalls. “It was almost like I had an X on my back: ‘Oh, she’s doing drugs,’ even though right now [in 2021], due to my genetics, I am still ‘buff.’ But back then, I felt I had an X on my back: ‘OK, she’s got to get tested,’ and in the middle of a championship, and they want to test me between the semi and final. When did you hear of that?

“I had somebody following me around and running around after me [during the warmup]. I said, ‘I have got to warm up. I have a job to do. I have got to do drills, to get ready for the final.’

I was very strong mentally and stayed focused.

Who knows what could have been? I believe everything happens for a reason. The following year I won the Diamond League title and was number one in the world. Too bad it wasn’t a [world] championship year.”

Today she and Schliep and their two young daughters reside in Lincoln, Neb., where they were both varsity athletes at the University of Nebraska.

As a Husker, she finished second in the ncaa 100m hurdles final in three consecutive years, from 2004 to 2006.

Remarkably, she was selected for the 2004 48 Canadian Running July & August 2021, Volume 14, Issue 5

the stadium” Olympic team while still in university. Despite what casual observers might think, the difference between competing in the ncaa and competing at the Olympics is astonishing. “I was shocked when I walked out [into Athens Olympic Stadium] and there were that many people,” Lopes-Schliep admits. “I was in awe, and I wasn’t focused. Yes, there are a lot of people at ncaas, but not when compared to worlds or the Olympics. Honestly, when you go out there, if you don’t have your nerves under control, they can get the best of you.”

Failing to get out of her heats in Athens, she reached the semis at the 2005 Helsinki world championships, but went out in the first round at Osaka in 2007.

She was gaining valuable experience, even if she saw these as setbacks at the time. And while many athletes are excited by foreign travel, the reality is they are not there to sightsee, and Lopes-Schliep’s approach to travel was appropriately professional. “I hung out in my room during competition,” she says. “I have been to Paris, but have never been to the Eiffel Tower. But that was a sacrifice I was willing to make, because I wanted to run well. I have travelled the world, but I haven’t seen a lot of it. You see the airport, you see the hotel, you see the stadium.” When viewed from this perspective, the life of a world-class athlete doesn’t sound so exciting.

Family and friends sometimes raise well-meaning concerns that can challenge athletes’ resolve. That’s something Lynn Kanuka experienced when she made the decision to leave her pre-med studies at the University of Saskatchewan and accept a track scholarship at San Diego State, back in the 1980s. The transition to international runner was natural for her, but not for her family.

“I wouldn’t use the word ‘sacrifice’ – it was a decision that was made,” Kanuka explains. “And a conviction. There were people, including my parents and my siblings, saying, ‘What are you doing? You are living in poverty. OK, you did running, you got your school paid for, but, really, what is this?’ Those were more the things that played on my brain – a more traditional life. I loved what we were doing. There were times, though, where it was like, ‘What are we doing?’”

Winning the 1984 Olympic 3,000m bronze medal was Kanuka’s reward for

OPPOSITE AND RIGHT Priscilla Lopes-Schliep at the 2008 Beijing Olympics

Claus Andersen

ABOVE Lynn Kanuka (then Williams), second from right, at the 1984 LA Olympics

runningmagazine.ca Canadian Running 49

50 Canadian Running July & August 2021, Volume 14, Issue 5

Paul Gains is a full-time freelance journalist. He has covered 11 outdoor IAAF outdoor World Championships and five summer Olympic Games.

Cortney White

pursuing these extraordinary dreams. It was crucial to surround herself with supportive people. Together with her then-husband, Paul Williams, her lifestyle evolved to the point where success had become an obsession. “I had a part-time job to pay the bills,” she says. “I was in a retail fitness store and had to run home on pavement at night. I didn’t like my job. I switched it up sometimes, because the idea was to get off my feet, if possible. I served tables a lot, and that meant working at night, and I was already tired from a day of training. But we did the best we could.

“We had a futon and a coffee table. Our friends, who weren’t in this world, were furthering their regular way of life – careers, and more traditional kinds of lives, and we wanted to do what we knew was our passion.”

One thing Kanuka sees as a potential distraction, which didn’t exist when she was competing, is social media. And she worries about this, both in her role as coach of Olympian Natasha Wodak and as a member of Athletics Canada’s board of directors. “Times are different now,” she says. “Maybe knowing every second what someone else is doing on the other side of the planet, in terms of training, is not such a good idea.” (In fairness, social media is one of many ways that sponsored athletes create value for brands, and in some cases is even required in contracts.)

Along with that Olympic bronze medal, Kanuka set Canadian records at 1,500m (4:00.27 in 1985) and at 10k on the road (31:44 in 1989, a record that still stands). She won the 1986 Commonwealth 1,500m gold and claimed the individual bronze medal at the 1989 World Cross Country Championships.

Echoing McKoy’s sentiments, she advocates young athletes getting experience at international events.

“The 1983 fisu games was my first international experience,” says Kanuka.

“This was amazing. It’s like a mini-Olympics for the world-class-level students out there. That opened my eyes. And then making the 1983 world championships team and being out there. l was a little Saskatchewan girl, and each experience led from one to another. It definitely doesn’t happen overnight.”

Overnight success is certainly rare. Consider the career of the Portland, Ore.-based Moh Ahmed, who came up with the performance of a lifetime to claim the 5,000m bronze for Canada at the 2019 world championships in Doha. The performance was the climax of a lengthy international career.

Ahmed had struggled home 18th in the 2012 Olympic 10,000m in what was a veritable baptism by fire. True, he had represented Canada multiple times at world cross-country and at the 2010 world junior championships, but that Olympic experience at age 21 served as inspiration: “I remember coming back from 2012, and I was disappointed with my finish and the way I ran,” he recalls. “I wanted more. I was able to go back to my training base and look at myself in the mirror and say, ‘I’ve got to get better.’ Pressure makes diamonds.”

A ninth-place finish at the following year’s world championships in Moscow was more to his liking, but two years later at the 2015 worlds in Beijing, it was the same picture. He’d be within striking distance going into the final 600 m, and then got dropped. A 12th-place finish in the Beijing 5,000m final was yet another disappointment.

Upon finishing fourth at the Rio Olympics (once again being near the front at the bell), Ahmed was reduced to tears. But now, he looks at that performance through a different lens. “I look back at 2016, and people say, ‘Oh, you were so close,’” Ahmed says. “Well, yes, I was, and coming fourth wasn’t a bad thing. I needed that to be the athlete I am today.

You need to fail. You have to be well equipped to know how to harness the pressure properly. I think that was where I failed in 2016. I was so excited! I wanted it so bad, and I didn’t know how to channel that energy in a productive way. I was too nervous, too anxious.”

Most recently, Ahmed has been living a monastic existence in Portland, Ore., training with the Bowerman Track Club. “What we do is a 24-hour situation,” he says. “We might go out there to train for three to four hours’ actual training during the day,” he says. “But there are other things you have to take care of: physiotherapy, massage, sleep, eating – all those things are part of the life of dedication, living right to help you perform. It’s kind of a monk’s life, I would say.”

Canada will have a fine team at these Tokyo Olympics. As the personal histories of these medallists have made clear, earning a medal at this level requires more than having trained hard.

Everyone in the final is fit. Athletes must avail themselves of every opportunity to peak, physically and mentally, and that comes with experience.

So spare a thought for the athletes who appear to struggle in Tokyo, because who knows which ones will overcome the odds to become medallists in the future?

“I think that was where I failed in 2016,” says Ahmed.

“I wanted it so bad, and I didn’t know how to channel that energy in a prodctive way. I was too anxious” OPPOSITE Moh Ahmed on a training run in less than ideal conditions at altitude RIGHT Ahmed after a hard track effort at altitude with the Bowerman team runningmagazine.ca Canadian Running 51

HOT RUNNER SUMMER 52 Canadian Running July & August 2021, Volume 14, Issue 5

Matt Stetson

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runningmagazine.ca Canadian Running 53

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54 Canadian Running July & August 2021, Volume 14, Issue 5

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56 Canadian Running July & August 2021, Volume 14, Issue 5

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58 Canadian Running July & August 2021, Volume 14, Issue 5

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SMITH PINPOINT

The very versatile Pinpoint works equally well for running as for chilling on the patio. These lightweight, durable shades feature Smith’s contrast-enhancing ChromaPop lenses, no-slip nose pads and temple hinges that stay open for ease of use one-handed. $160 to $200, depending on lens option (pictured is the ChromaPop Violet, $160)

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Technical terms Polarization A polarized lens improves vision and reduces eyestrain in bright conditions by reducing glare from reflective surfaces. It also blocks UVA and UVB rays.

Polarized lenses are usually brown or grey (suitable for bright conditions) or greygreen (better for flat-light conditions). Recommended for running.

Visible light transmission (VLT) VLT refers to the amount of visible light that passes through a lens; the lower the VLT (expressed as a percentage), the darker the tint.

Category Another measure of a lens’s tint. Category 0 refers to a clear or lightly tinted lens with 80 to 100 per cent VLT, suitable for lifestyle use or at night, category 4 to a lens with 3 to 18 per cent VLT, suitable for strong sunlight. runningmagazine.ca Canadian Running 59

reviews

Out of Thin Air: Running Wisdom and Magic From Above the Clouds in Ethiopia

A Runner’s High: My Life in Motion

By Michael Crawley Bloomsbury

By Dean Karnazes Harper One

If you liked Adharanand Finn’s 2012 book, Running with the Kenyans, you’ll love Michael Crawley’s recent opus on the time he spent in Ethiopia, training with and observing runners from the Moyo Sports Club. The format is similar: a British runner goes to the region that produced some of the sport’s greatest performers to observe how they train and live, and fancies he can benefit from a little East-African-style training himself. In both cases, the altitude and the training prove extremely taxing for the Brits, who persevere nonetheless and show significant improvement over time. Their experience allows Western runners a fascinating glimpse into the running cultures and training practices of these East African nations.

But as Crawley points out early in the book, Ethiopia is vastly different from Kenya, and Ethiopian distance runners have been far more successful than the Kenyans, which is why he was curious to spend time immersed in its running culture. The results are both entertaining and revealing.

Readers will share the author’s amazement at the sheer numbers of runners who can be seen on country roads and in forests in the pre-dawn on any given day, all of them training in groups. The best ones belong to clubs that pay them a salary and have buses that drive them to various locations considered optimal for different types of training. All hope to attain success at international races, which comes with the promise of life-changing money. Of course, relatively few succeed.

Given the astounding success of Uganda’s Joshua Cheptegei, who broke both Kenenisa Bekele’s 5,000m and 10,000m world records just before the book’s publication in 2020, Crawley no doubt regrets stating, early in the book, that he couldn’t see the Ethiopian’s records ever being broken. Based strictly on the evolution of distance running, his statement was not unreasonable, given that Bekele’s records had stood since 2004. What Crawley failed to anticipate was the sudden advances in track spike and pacing tech, which most students of the sport acknowledge helped Cheptegei significantly.

Dean Karnazes’s first book, Ultramarathon Man, inspired a lot of people to take up running, or to move up from the marathon to ultras. That book is now more than 15 years old, and Karnazes, 58, is still running ultras (at least eight of them in 2019), though he is now staring down time’s toll on his body and, he worries, his relevance to the sport he loves. His new book, a memoir, is a series of ref lections on these things while he navigates the 2018 racing season.

Karnazes often gets asked for selfies with people who recognize him at aid stations, and he claims to be embarrassed by the attention, since he was rarely a top competitor, despite being a full-time professional runner for many years. He was valuable to the dozens of brands he has worked with as much (or more) for his media-friendly charm as for his performances. (He was always motivated to finish in the top 10 at Western States only to be guaranteed entry again the following year, such is his ongoing love affair with the oldest and most famous ultra in North America.)

His embarrassment turns to pride near the finish of the 2018 race, when another runner tells him they had once met at a book signing in London, and Karnazes had prophetically autographed his book with “See you at Western States.” (When they do see each other, it’s Karnazes’ first appearance there in nine years, and the other runner’s very first – he has been trying for five years.) At times like that, Karnazes gushes at having been someone’s inspiration to “put on a pair of runners and hit the trail.”

The athlete’s chiseled jawline and physique (frequently shirtless) are all over the covers of his books, so it’s tempting to dismiss his professed ambivalence at being recognized as false modesty. But his stories are so entertainingly written, and his love of ultrarunning so genuine, that readers will forgive the occasional lapses into selfindulgence. And Karnazes’s record, which includes 10 sub-24-hour finishes at Western States and 10 Badwater 135 finishes (including two wins), is seriously impressive.

Ultrarunning is synonymous with suffering, and the selfdiscovery resulting from running well past the supposed limits of human endurance is what fuels Karnazes’s passion for the sport. It’s that passion, combined with his breezy style, that makes his books so entertaining, and (despite his fears about getting older), timeless.—AF

60 Canadian Running July & August 2021, Volume 14, Issue 5

club scene

RUNClub, Kamloops, B.C. For this club’s members, movement is change

By Chantelle Erickson

Deborah Friesen, Jo Berry

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When Kayla Pepper joined in RUNCLUB January 2021, she was caught KAMLOOPS, in a spiral: “I was in this whirl- BRITISH COLUMBIA wind of long workdays, Netf lix binges, decreasing physical Club Stats health and increasing anxiety,” she says. When she discovered MEMBERS: 200 the club and its commitment to ANNUAL FEES: $552 elite membership, body inclusivity, she decided to $360 pro membership, give it a try. “I used to be too CLINIC: $42.50 virtual, $65 online + virtual self-conscious to run during INSTAGRAM: @runclubkamloops daylight hours, because I felt that FACEBOOK: @runclubkamloops my body did not meet others’ STRAVA: RUNClub Kamloops expectations of what a runner WEBSITE: runclub.ca should look like,” Pepper says.

“Running 8 km last weekend felt empowering and exhilarating, and I felt connected to myself and the beautiful place where I live.”

The club also offers an enjoyable and challenging environment for faster runners, who may opt for the “bold” training tiers, as well as the practice of using “pickups,” in which the runner at the front of the pack doubles back to the rear, handing out high fives and encouragement along the way and ensuring no one is left behind.

Additional perks of membership include access to a registered dietitian and workshops focusing on mental fitness training (which may include yoga, meditation and mindfulness practices). Club members have travelled to participate in numerous Rock ’n’ Roll marathons, and even gone on running/yoga retreats to India (in pre-covid times).

Run coach Candace Mawdsley loves seeing the transformation participants undergo. “Running is such an incredible conduit for healthy living,” she says.

or newcomers to running, joining a club can be intimidating. Jo Berry’s sole purpose in creating RUNClub in 2000 was to make it so welcoming that it’s impossible not to feel a sense of belonging. As someone who had experienced grief and trauma after losing her mother to suicide, and struggling with depression herself, Berry found running helpful and wanted to help others find a place to belong. Her background in social work and her love of people have been integral in her ability to foster an inclusive culture.

RUNClub’s philosophy is rooted in “egoless running,” and values the “forever line” over the finish line. The guiding principles are preventing injuries and prioritizing rest and emotional wellness. The club operates on an exclusive walk/ run format practised by even its fastest members, building progressions through its five tiered running groups. There are training programs and clinics for everything from the 5k to the half-marathon. Each training distance features a “sweet” tier and a “bold” tier, with the walk-to-run ratio gradually progressing into more running and less walking.

The club changes up the terrain from road to trail, including some scenic routes through the area’s infamous hoodoo land formations. Typical of Berry’s policies, runs are never cancelled for bad weather. “When we run in all weather, we create lifetime memories together,” she says. “Just like life, everything Chantelle Erickson is a Lethbridge, Alta.-based marathoner, ultrarunner and is always changing, and it is how we react to the change that coach with Personal Peak. She’s also a certified personal trainer and group fitness makes the difference – in life and in running.” instructor for Kinetic Indoor Cycle & Fitness.

runningmagazine.ca Canadian Running 61

regular runner

Raymond Cayas Coquitlam, B.C. Raymond Cayas went from avoiding PE class to becoming a passionate Vancouver runner

By Melissa Offner

62 Canadian Running July & August 2021, Volume 14, Issue 5

Dave Mallari

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ou can’t miss Raymond Cayas. The Vancouver IT specialist’s long, f lowing black hair makes him instantly recognizable – at least, it used to. Recently, Cayas donated 30 inches to Wigs for Kids, and is now growing it back. Cayas is also well known for his fun-loving personality and his love of running. When he’s not chasing new PBs at local races, you can find him performing pace-bunny duties.

But Cayas wasn’t interested in sports as a kid. “I mostly played video games and competed in chess – that’s how I got away from PE,” Cayas says. “Everyone I knew in school is so surprised by what I’ve been doing, because back then, I would do everything to get away from physical activity.”

Cayas’s parents moved their family from the Philippines (where he was born) to Coquitlam, B.C., in 1999, hoping it would mean better opportunities for their children. The first sport he got involved in was martial arts. “My sister sprained my hand practising what she had learned in class, so I did the logical thing and joined her class to get revenge,” he says. But Cayas lacked stamina

marketplace Raymond’s Gear Go-Tos Saucony Endorphin Pro For racing

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Fit First 3713 Kensington Ave. Burnaby, BC V5B 0A7 (604) 299-8851 fitfirst.ca

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Forerunners 3889 Main St. Vancouver, BC V5V 3P1 (604) 559-3889 forerunners.ca

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Ciele Go Cap “Now that my hair is getting long again, I wear a hat to keep it in place”

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Strides Running Store Fish Creek 1119–380 Canyon Meadows Dr. SE Calgary, AB T2J 7C3 (403) 454-4354 stridesrunning.com

Saucony Endorphin Shift, Saucony Ride 13, Nike Pegasus 37 For training — “I just wear whatever feels appropriate for the day” Maurten hydrogels, Nuun tabs “They don’t upset my stomach during marathons”

Garmin Forerunner 645 “For GPS tracking and collecting run data”

Fresh Air Experience 18–2070 Harvey Ave. Kelowna, BC V1Y 6H0 (250) 763-9544 freshair.ca Frontrunners Shelbourne 3659 Shelbourne St. Victoria, BC V8P 4H1 (250) 384-4786 frontrunners.ca

ABOVE Raymond Cayas at the 2019 North Van Run 10K

at tournaments, so he started running the hills of Coquitlam.

And then he just kept running.

After giving obstacle course races a shot, he signed up for his first road race in 2010, the Vancouver Sun Run. But it wasn’t until he moved to downtown Vancouver in 2018 that Cayas really started to take running seriously. Living close to False Creek gives him quick and easy access to the seawall and Kitsilano, where he loves to run. These days, Cayas runs five or six days a week, most of them with the city’s many run clubs. “I just joined all the run clubs when I moved downtown.

I prefer to run with groups, as I get motivated that way. We all have the same goal: train for the next big race and talk about running. Plus, we usually end up in a pub afterward, and have a few drinks and food.”

His love of the sport has taken him around the world, most recently to Singapore, where he ran a marathon and a 10k during a single weekend. Cayas has run more than 70 races, but the one that stands out is his first marathon, the Marathon des Châteaux du Médoc, a costumed event in Bordeaux, France, in 2015. “I had no clue what I was doing, and treated it like I was running a 10k,” he says. “And there was wine – lots of wine. I was running solo, dressed in a full suit, in a country where I did not understand or speak the language. I was just eating and drinking my way to the finish line.”

For someone who has fallen in love with group runs, the past year has been difficult. Although Cayas kept busy with virtual races, he had to find peace with running alone. “What motivates me is that this will eventually come to an end, and I can’t wait to chase that PB once more!”

Frontrunners Victoria 1200 Vancouver St. Victoria, BC V8V 0A4 (250) 382-8181 frontrunners.ca Frontrunners Westshore 123–755 Goldstream Ave. Victoria, BC V9B 0H9 (250) 391-7373 frontrunners.ca LadySport 3545 W 4th Ave. Vancouver, BC V6R 1N9 (604) 733-1173 ladysport.ca Rackets & Runners 3880 Oak St. Vancouver, BC V6H 2M5 (604) 733-9211 racketsandrunners.ca The Right Shoe 1601 W 4th Ave. Vancouver, BC V6J 1L8 (604) 737-6014 therightshoe.ca The RunInn Delta 1315 56 St #125 Delta, BC V4L 2P7 (604) 943-4661 runinn.com Sound Runner 1319 Pemberton Ave #7B Squamish, BC V8B 0A3 (604) 892-3300 soundrunner.ca

Strides Running Store Marda Loop 3566 Garrison Gate SW Calgary, AB T2T 6N1 (403) 240-4656 stridesrunning.com Strides Running Store Canmore 108–1240 Railway Ave. Canmore, AB T1W 1P4 (403) 678-7690 stridesrunning.com MANITOBA City Park Runners 2019 Portage Ave. Winnipeg, MB R3J 0L1 cityparkrunners.com ONTARIO Runner’s Choice 56 Brock St. Kingston, ON K7L 1R9 runnerschoicekingston.com QUEBEC Boutique Courir Longueuil 1085, Chemin Chambly Longueuil, QC J4H 3M7 (450) 674-4436 boutiquecourir.com Boutique Courir Montreal 4452, Rue St. Denis Montréal, QC H2J 2L1 (514) 499-9600 boutiquecourir.com Boutique Endurance 6579 Rue St. Denis Montreal, QC H2S 2S1 (514) 272-9267 boutiqueendurance.ca Le Coureur 1682 Rue King Ouest Sherbrooke, QC J1J 2C9 (819) 566-5363 lecoureur.com Le Coureur Nordique 141 Chemin Ste-Foy Québec City, QC G1R 1T1 (418) 353-2386 lecoureurnordique.ca

Melissa Offner is a television and podcast host, the leader of the North Vancouver run crew RUNDISTRIKT and an avid runner. runningmagazine.ca Canadian Running 63

crossing the line

But he refused to let fear take over. Somehow, he seemed to take it in stride, almost welcoming it. It was inspiring to watch him seek a variety of treatments and remedies, consistently choosing creativity and resourcefulness over panic and pessimism. He adjusted what he ate, when he slept, how he worked and the way he exercised.

Essentially, he altered the way he lives.

He counts himself fortunate that this has worked for him, and we know that might not always be the case – that things could change or get worse. I believe his symptoms have remained For years, running was the only thing I was better manageable thanks to his at than my older brothers. Then one of them was determination and diligence in diagnosed with MS, and everything changed changing his lifestyle habits, but I’m aware that not everyone is so fortunate. The good news is, if his symptoms do increase and he is no longer able to deal with it on his own, medical treatments are available. Greg has said, “Had my symptoms been debilitating, I would have agreed to the immune-suppressing medication that my neurologist was suggesting.”

Thankfully, he has been able to continue teaching, to make music and art, as well as to hike, bike and paddle a canoe. He has also continued running. Not as fast or as far as before, but running nonetheless.

In many ways, Greg seems healthier, happier and fitter now. “I feel like my diagnosis forced me into a much healthier lifestyle that was a long time coming,” he says. As his quality

By Brad Woods of life seemed to improve, I couldn’t help but work on my n most respects, my older brothers, Jeff and Greg, make own. True to form, Greg was leading by example. The fact that me better at everything I do. They encourage and inspire he kept running despite the discomfort, the uncertainty and the me, both in my professional life as a storyteller and educator, and changes ensured that I would as well. His newfound commitment personally, through the friendships we share. The exception is to health was all the motivation I would ever need on the days when running. All three of us run, but I run faster, farther and more often I was looking for an excuse not to run. than they do.

Though I still run faster, farther and more often than either of A few years ago I ran the Canada Army Run half-marathon my brothers, Greg is definitely now the best runner of the three of in Ottawa with Greg, a high-school communications technology us. When he runs, it is with greater intention, purpose and focus. teacher in the Toronto area. It was his first half-marathon. He He still hasn’t run that second half-marathon, and I’m not sure that finished well enough, but we agreed he could do better, and within a he ever will. He seems less concerned with times and distances and couple of months, we were both training for our next half-marathon. more interested in simply getting outside, putting one foot in front During one of his long runs, Greg had a strange sensation up and of the other, appreciating the opportunity and recognizing how good down one side of his body. He knew something wasn’t right, so he got it makes him feel. an assessment, a diagnosis and a second opinion. Greg had developed Greg will always have MS, but his example has taught me about multiple sclerosis. priorities, discipline and resilience – the things that running is really All of us reacted with disbelief and fear. MS is a degenerative all about. As a result, he has made me a better runner. disorder of the central nervous system for which there is, as yet, no I can now say with confidence that my brothers have made me cure. It can affect the brain, spinal cord, limbs, muscles, balance and better at everything I do. co-ordination – essentially, your overall ability to function. Greg experienced typical early symptoms (numbness and discomfort). Brad Woods is a father, storyteller and educator who runs in and around These have remained consistent on the right side of his body.

Guelph, Ont.

Running With Greg

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64 Canadian Running July & August 2021, Volume 14, Issue 5

TIME HEALS ALL WOUNDS LOVE BREAKS ALL BARRIERS AND SPEED DOES NOT

D I S C R I M I N AT E

WHY DO YOU RUN?

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