iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphins – Liliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk , Calgary, AB

iRun but not enough – Michael Shaw , New Westminister, BC

iRun because I never thought I would be able to – Gary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentally – Kathleen Keenan , Brampton, ON

iRun because people around me inspire me – Pina Bevilacqua , Caledon, ON

iRun therefore I am – Duncan Walsh , Nottingham, UK

iRun because I live – Georges Schneller , Laval, QC

iRun to be free and enjoy our beautiful country – Cheryl Carter , Clearwater , BC

iRun for overall wellbeing – Trish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerful – Carlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling , Ottawa , ON

iRun because it’s in me – Michael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have done – James Sauve , Ottawa, ON

iRun for me – Kiza Francis , Ottawa,ON

iRun to prove to myself I can – Lesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s body – Chris Baker , Etobicoke, ON

iRun because I can and I’m grateful – Terry SanCartier , Gatineau, QC

iRun because when I run I feel most alive – Meghan Lynch , Ottawa, ON

iRun to unleash my inner athlete – Adelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings me – Michelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil , Lombardy, ON

iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun because somebody once told me I couldn�t – Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun because it�s cheaper than therapy – Leah Boulter , Alberta

iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun slowly! – Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun because iEat – Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken – Jonathan Bird , Ontario

iRun because it has saved my life – John Marshall , Alberta

iRun for the challenge to go faster and farther – Steven Matejka , Alberta

iRun to my happy place and some days it�s very – Doreen May , Alberta

iRun because food tastes better afterwards – Patrick Houston , Alberta

iRun because I can�t dance – Mario Javier , Ontario

iRun so I don�t say never ever again – Linda Klaric , Manitoba

iRun because it makes me whole – Denis Ladouceur , Quebec

iRun because it gets my husband out there – Tricia LaLonde , Alberta

iRun away from the negative and towards the positive – Teri Lepard , Alberta

iRun because running is like breathing to – Stephanie McEvoy , Ontario

iRun because I love the solitude – Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground – Catherine Anderson , British Columbia

iRun to someday win the race – Lindy Dunlop , Yukon

iRun to stay ahead of the weight gain – Myra Abstreiter , Alberta

iRun because otherwise I�m grumpy – Alexandre Charest , Quebec

iRun because I get foot rubs afterward – Kate Howerton , British Columbia

iRun because iLoves my man – Beverly Huang , Alberta

iRun because not everyone can – Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit – Lisa Groulx , Ontario

iRun whenever I feel the need to escape – Iona Hillis , Ontario

iRun because it�s like flying, only lower – Glenn Johnson , Ontario

iRun because it makes me feel powerful – Sarah Kallaghan , Alberta

iRun because I�ve lost 80 lbs and running has become fun – Cheryl Kelly , Ontario

iRun because there is no finish line – Claire Kilgour , Ontario

iRun so my daughters know that they can, too – Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be – Monique Lavoie , Ontario

iRun because it�s a great way to see the world – Sherry Mahoney , British Columbia

iRun because my heart tells me to – William Martin , Manitoba

iRun to prove to them that iCan – Catherine Smith , Manitoba

iRun because it�s fun when it�s done – Sue Matte , Ontario

iRun because I am not as clumsy I thought I was – Hanna Baer , Quebec

iRun see where my feet will take me today – Megan Dolinskas , New York

iRun for the cool t-shirts! – Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids – Catherine Empey , British Columbia

iRun to inspire my kids to try – Glen Johnston , Nunavut

iRun so I can eat ice cream – Sandy Bolan , Ontario

iRun because I want to live to be 100! – Colette DeJean , Ontario

iRun for health, iRun for life – Pat Cheung , British Columbia

iRun because it gives my day a boost of energy – Sara Campbell , Nova Scotia

iRun because it�s better than almost everything else – Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn�t – Peter Cicalo , Ontario

iRun iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der , Saskatchewan

iRun iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun iRun because it's cheaper than therapy – Leah Boulter , Alberta

iRun iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun iRun slowly! – Jason Hoffman , Manitoba

iRun iRun because iEat – Sherry Maligaspe , British Columbia

iRun iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo , Ontario

iRun iRun because it's better than almost everything else – Nathan Carey , Ontario

iRun iRun for my heart, so it runs for me! – Cathy Brzoza , British Columbia

iRun iRun to inspire my children! – Wendy Bowen , Manitoba

iRun iRun because it sure beats the bus – Robin Robbins , Alberta

iRun iRun for the challenge and to remember to fully live – Pascale Synnott , Qu�bec

iRun iRun to kickstart my day – Sharon Strueby , Saskatchewan

iRun iRun for me! – Judi Wearing , Saskatchewan

iRun iRun because it's a great stress release – Brooke McKenzie , Yukon

iRun iRun because i love to – Mirella Petriello , Ontario

iRun iRun because it helps me see things more clearly – Jennifer Pitts , Ontario

iRun iRun to eat – Maureen Tritscher , Alberta

iRun iRun to correct years of sedentary living! – Mike Scott , Ontario

iRun iRun away from the abyss – Charlene Thomas , Ontario

iRun iRun all the livelong day – Pierre Saint-Laurent , Qu�bec

iRun iRun to challenge my perceived limitations – Cassandra Williams , Ontario

iRun iRun to maintain a strong physical and mental state – Tammy Rainville , Ontario

iRun iRun so that I can live longer and stronger – Derek MacPhail , Ontario

iRun iRun to feel great – Kathryn Rachar , Saskatchewan

iRun iRun because I like to be healthy – Melanie Oickle , New Brunswick

iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra , Ontario

iRun iRun for the fresh air and adrenalin – Charlyn McGregor , Saskatchewan

iRun iRun for the individual pursuit – Robert Pelletier , New Brunswick

iRun iRun to satisfy the irresistible urge – Tim Nixon , British Columbia

iRun iRun because I love the sense of accomplishment – Amber Moase , Nova Scotia

iRun iRun to challenge my mind, body and soul – Sonia Mendes , Ontario

iRun iRun because walking is too slow – Barry Knapp , Ontario

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March 2010

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10 Steps to a Successful Marathon Season

By David Grant

When planning your year of training and racing, adding a marathon to the mix can suddenly make your race season feel like the slow glide of the Titanic towards the inevitable iceberg - overwhelming and more than a little bit bumpy. But this doesn’t have to be the case, as long as you follow these 10 steps to navigating the sometimes perilous waters of planning and training for a race season that involves a marathon.

1. ALWAYS CHOOSE THE GOAL WISELY

One of the ironies of today’s running landscape is that the marathon - the road race goal that requires the most specialized athletic training, and which administers the harshest punishment for improper athletic preparation—is one often chosen without athletic considerations in mind. Many people will set their sights on the marathon for reasons of charitable fundraising, life milestones and even tourism. These are all worthy motivators, but they aren’t substitutes for the year (usually more) it takes to build the endurance needed to properly train for a marathon. Think long and hard about whether your legs can back up your ambitions. If they can’t, scale back the goal for this year’s race season and put the marathon on the horizon for next year.

2. BE SURE TO CONSIDER THE TRAINING WEATHER

Arguably the main reason that May and October are the two months with the most marathons is weather. The temperature and humidity conditions of late spring and early fall are ideal for a very long run. Just remember that your marathon will be only one (albeit the final and most important) of your season’s many two, three, even four-hour long runs.

If you’re particularly sensitive to the cold (and don’t like the idea of three-hour treadmill runs), remember that a May marathon means at least a couple of long runs in winter’s colder, drier air. Or if you’re not one for long runs in 25C heat (and can’t or won’t get out for weekend runs at the crack of dawn), you may want to reconsider an early October marathon.

Be honest with yourself about it. Understand that those long runs will need to be done several times, can’t be skipped, and don’t come with any recognition or reward at the end of each of them. Prioritize preferable training weather over preferable racing weather.

3. CHECK YOUR CURRENT FITNESS

The danger in putting the marathon on a pedestal and coveting it as a lifestyle experience is that it doesn’t allow you to train forward. Ideally, you want to always be evaluating your current fitness and health and pushing forward from there, rather than setting a far-off goal and being pulled toward it. Idealizing the marathon and having ambition are very important to get you through a training regimen, but fundamentally the marathon is a gruelling physical endeavour. Joints and muscles can’t be fuelled or repaired by piss and vinegar.

4. DON'T DOWNPLAY THE DISTANCE

It’s not just first-time marathoners who can suffer from misguided motivation. It’s common to hear experienced runners talk about doing a marathon. Not completing a marathon, not racing a marathon, but simply doing a marathon. But expressing your goal with such a casual verb should raise some automatic concerns.

Sometimes, a runner gets a couple of marathons under his/her belt and develops a dangerously cavalier attitude towards the 42.2km distance. Thinking he/she is now qualified to wing a marathon on base mileage, this veteran runner is often found seriously injured two weeks after the race. If you find yourself registering for a marathon simply because it seems like something to do or an interesting place to go, proceed with caution.

Remember, unlike the largest US races (NYC, Chicago, Boston, LA, Honolulu, Marine Corps and San Diego) which are “marathon only,” the ten largest Canadian marathons are accompanied by a half marathon and often 10km and 5km distances as well. Runners can still enjoy race day while choosing the running distance to which they’re best suited. And since many of these shorter races take place on some portion of the marathon course, they give you a chance to ‘sample’ what the full marathon might be like if you decide to come back next year with a well-defined race goal in mind.

5. EASE INTO IT

One of the many common principles among the varied array of training programs is that the first few weeks of a schedule should be about establishing a routine, rather than stressing your fitness.

Even an entry-level marathon training program, such as Hal Higdon’s slowbuilding 18-week novice plan, starts at 25km per week (peaking at 64km). Higdon recommends a candidate have at least a year of running under his/her belt, and the program’s first few weeks should represent a continuation of - rather than a sizeable escalation from - one’s recent running habits. If the program you’re considering represents an immediate jump in mileage or intensity, it’s not the plan for you.

6. FOCUS ON THE QUALITY OF INDIVIDUAL WORKOUTS

Keep your fast running fast and your easy running easy, and avoid developing a single common pace for all your running. If you‘re finding that you are too tired or sore to hit your program’s prescribed tempo or interval session paces, you should be re-evaluating the intensity at which you’re running your slower jogging. Similarly, you should not be speeding up your easier weekly running to compensate for slow (or missed) tempo runs.

There are conflicting schools of thought on whether you should consciously make your easy and long runs slow, but it’s generally agreed that they should not cause the type of lingering fatigue that will affect your other weekly sessions.

7. GET YOUR FACTS STRAIGHT ABOUT CROSS-TRAINING

Many marathon training plans will incorporate aerobic activities like cycling or cross-country skiing into a schedule, substituting them for one or two of a week’s runs. If that suits your temperament, lifestyle and abilities, choose one of those plans. But be very careful about choosing a “running only” regimen and then arbitrarily working in cross-training here and there. A proper program is a carefully crafted balance of intensity and volume, so mixing in a variable such as cross-training should be accounted for from the very beginning.

8. HAVE A REALISTIC VISION OF YOUR LIFESTYLE FOR THE NEXT THREE MONTHS

One of the many distinguishing features between training programs is the number of running days per week that each one requires—anywhere from three days to seven days. It’s important to sit down and consider your personal factors of lifestyle, motivation and injury history to decide how many days per week will work for you. Then choose a program accordingly.

It’s not productive to choose a five or six day per week regimen when you recognize that there will be many weeks when you’ll only get out three times. The risk is you’ll be giving yourself permission to deviate from your plan before Day One, and that may open the floodgates for poor program discipline.

9. INVEST IN YOUR LONG RUNS...WITHIN REASON

Various marathon training programs prescribe very different mileage totals and long run distances, based on both the individual runner’s experience/goals and the coach’s philosophies. One thing that virtually all plans have in common is the principle that the weekly long run should represent a fairly restrained percentage of weekly mileage. That percentage will range from 20-40 (with most at the lower end of that spectrum), but no one advocates a long run that represents more than half of weekly distance.

10. JUST REMEMBER TO ENJOY THE JOURNEY

Remember that, no matter how serious your next marathon may seem, we do this for fun. The minute you’re no longer enjoying the process of season-planning, training, and racing, it’s time to re-examine your goals.

Check out David Grant’s blog ‘Up to Speed’. A daily dose of running highlights from the web. Share. Read. Enjoy.