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

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Toronto Marathon
October 19, 2008

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Revved and Ready: Gold medalist Simon Whitfield talks about ramping up for Beijing.

WEB EXTRA:
How getting just a little angry gives Simon his competitive edge

Simon's Big Six: Simon Whitfield tells iRunNation how he'll 'gear up' for Beijing

Simon Whitfield tries to start the training season in first gear and hit the most important race day of the year - in 2008, that's the day of the Olympic triathlon in Beijing - in sixth gear.

I make sure that I spread out my energy. I govern my energy from the beginning of the year. In December, you're typically in first gear. You're doing loose training. That means you do a little bit more or a little bit less, depending on how you feel that day. And it's no big deal. I call this "ish."

In January and February, you move into second gear. I was kind of lucky this year: I got a little sick. It held me back a bit. I had to walk a fine line. The classic problem is young athletes who smash it in January and then run out of steam later. They're pounding it in the winter. By eight weeks out, they're thoroughly sick of it.

In March and April, it's third gear. You have more specific training sessions. You're increasing the reps each week. There's a progression. You're also focusing more on details like nutrition and sleep. I go to bed early. If I see 9:00 on the clock before I go to sleep, I'm annoyed with myself for staying up too late.

Fourth gear is in May and June. Fifth gear is July. They both seem like endless hours of training.

Sixth gear, in August, is a careful balance. You don't want to use up your best effort in training. You're not looking for extra reps. You're looking to do a better job with each one. You don't want to fall into panic training. We go for quality.

My goal is to get to the week before the race with no question marks on what I should have done. I used to have these lists of what I would do next time. I want to be thinking, "I'm in great shape, I'm ready to go, I've done everything I can." When you find peace with that, that's when the best results come.