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

iRun to stay fit and release those running endorphinsLiliana Plava , Calgary, AB

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

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

iRun but not enoughMichael Shaw , New Westminister, BC

iRun because I never thought I would be able toGary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentallyKathleen Keenan , Brampton, ON

iRun because people around me inspire mePina Bevilacqua , Caledon, ON

iRun therefore I amDuncan Walsh , Nottingham, UK

iRun because I liveGeorges Schneller , Laval, QC

iRun to be free and enjoy our beautiful countryCheryl Carter , Clearwater , BC

iRun for overall wellbeingTrish McCourt , Halifax, NS

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

iRun because it makes me feel powerfulCarlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing meTeresa Sterling , Ottawa , ON

iRun because it’s in meMichael Foley , Stittsville, ON

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

iRun for meKiza Francis , Ottawa,ON

iRun to prove to myself I canLesley McGougan , Brampton, ON

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

iRun because I can and I’m gratefulTerry SanCartier , Gatineau, QC

iRun because when I run I feel most aliveMeghan Lynch , Ottawa, ON

iRun to unleash my inner athleteAdelle Densham , Avonmore, ON

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

iRun because of the peace and strength it brings meMichelle Jordan , Ottawa, ON

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

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

iRun for relaxation and to motivate my two sonsKeith Bradbury , Newfoundland

iRun because endorphins are freeCassandra 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 brainMarie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every kmSteph 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 gainMyra 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 todayMegan 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 tryGlen 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 , Québec

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 , Québec

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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January 2010

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Surviving the off-season

Staying fit and motivated when your race goals seem far, far away

Hey, how was the run this morning? Oh, what’s that? You didn’t make it out the door today on account of the fact that it’s cold and dark and there’s eight months until your next race? Well, to some extent, that’s okay. It’s good to take some downtime, recuperate and really take stock in how much we appreciate our healthy and active lifestyles. As a kayaker, when the weather starts to change and my next race is months and months away, it’s sometimes pretty tough to get motivated, especially when the boathouse feels like minus a trillion degrees.

Still, the off-season isn’t a time to let go of a training routine entirely, it’s just time for a different kind of routine. As our Canadian days get shorter our training regimes, workout focus and mentality, as well as our nutrition and recovery needs all change with the seasons. Depending on your goals and upcoming competition season, you may be going back to the grind of longer, steady runs and base work to lay the foundation for next year. You might be starting your cross-country season, training for a fall or winter road race, or just keeping fit and watching the leaves change and the snow fly. Transitions are often challenging, but can offer a fresh focus and welcomed change of pace, as well as a renewed sense of accomplishment as you work towards your goals. Here are a few things to consider as we embrace running tights, occasional treadmilling, toques and windproof underwear (my vote for best running related invention ever), as the chilly reality that is the majority of our Canadian year takes hold.

Athletes are People, Too!
First, let’s set things straight. Even the most dedicated athlete is still a human being. The off-season is a great time to treat yourself like one. I’ve always found it the best time to round out and diversify a little. I think the small amounts of time I’ve spent away from my kayak have made me a better paddler, and I’m certain that a short hiatus or cutback from the time spent in your running shoes will be good for injury prevention, recovery and the long term enjoyment of your beloved sport.

I’ve often heard athletes voice their concerns about the dreadful effects of detraining, worried that their hours of hard work will all be for naught after a few days off. I’ve heard “experts” quote studies showing things like 72 hours of rest can show a 5o per cent decrease in performance. It’s important to note that these studies are rarely performed on highly, or even moderately trained individuals, and that the 72 hours of rest is typically of the bed-ridden variety. While I am certain that a few days off can only have a positive effect on the whole athlete, I also know that keeping active with a variety of activities is a great way to stave off any of that horribly terrifying detraining. So take a break, just don’t hibernate until April.

Eating With the Seasons
So obviously, if you’re running less, you should be eating less. I’m not a calorie counter, but I do think it’s important to know how much of what you should eat, and approximately how much a calorie is worth on both ends of the equation – coming in from food and going out from training. Keeping that equation in balance and avoiding unnecessary weight gain is one of the greatest challenges of the off-season. (For more on the common mistakes — like gaining weight — runners make during the off-season, see The Oops Factor)

I think it’s important to eat with a conscience as well. You can do this by making choices that are good for you as well as the environment and the local economy — eating locally and seasonally when possible.

Eating with the seasons certainly has its health benefits as well. In his book, Staying Healthy with the Seasons, Dr. Elson M. Haas advises taking advantage of the autumn season’s abundant availability of fruits and vegetables, and stresses the importance of consuming a higher proportion of lean, concentrated proteins and complex carbohydrates as the climate cools. He also describes the off-season as “a good time to rededicate yourself to work and school and refocus on your health and toning your body. A new or enhanced exercise program is an ideal autumn venture as you begin to build your strength in preparation for the upcoming winter months.”

Cold Weather, Schmold Weather
Winter is a four-letter word for a lot of summer athletes. While running is one of the best all-season sports, it certainly is not without its challenges when the snow arrives. Sometimes health and safety become factors in the dead of winter, and sometimes it just isn’t a lot of fun to trudge through the slush and snow. A few years ago, frustrated with icy sidewalks, I picked up a pair of Pro Yaktrax. They slip over any shoes and provide traction and confident footing when walking or running, making them a close second in my vote for best ever running-related invention. (Don’t worry windproof underwear – you’re still number one in my heart!)

When it comes to early morning training sessions, it’s been my experience that lacing up is often the toughest step in getting the job done. Once I’m out on the trails, sidewalk, road or river I never think to myself, “man, this is a waste of time, I should have slept in.” So what is it that gets you out of bed a few hours earlier than everyone else to punish the pavement? Maybe it’s that race at the end of the month, or maybe it’s that five or ten pounds you want to drop. Whether you strive for guiltless desserts, personal bests, or podiums, it’s important to determine precisely what you’re focused on accomplishing. Defining those goals – and perhaps even more importantly, figuring out little tricks and motivators to remind you of those goals – can provide that extra little push out the door on those inevitable mornings where the alarm clock snooze button appeals to you more than the heart rate monitor start button.


Kayaker and three-time Olympic medalist Adam van Koeverden has successfully survived many an off-season. Adam is also an avid runner who has run a sub-1:18 half-marathon, and dreams of running a 2:45 marathon someday.

 
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