iRun iRun because i love to – Mirella Petriello, Ontario
iRun to challenge myself, physically and mentally – Kathleen Keenan, Brampton, ON
iRun iRun to inspire my children! – Wendy Bowen, Manitoba
iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil, Lombardy, ON
iRun iRun so that I can live longer and stronger – Derek MacPhail, Ontario
iRun because it gets my husband out there – Tricia LaLonde, Alberta
iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel, Calgary, AB
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 iRun because it helps me see things more clearly – Jennifer Pitts, Ontario
iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra, Ontario
iRun because I want to live to be 100! – Colette DeJean, Ontario
iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia
iRun iRun for the challenge and to remember to fully live – Pascale Synnott, Québec
iRun because the wall is meant to be broken – Jonathan Bird, Ontario
iRun because people around me inspire me – Pina Bevilacqua, Caledon, ON
iRun iRun for the fresh air and adrenalin – Charlyn McGregor, Saskatchewan
iRun iRun because I like to be healthy – Melanie Oickle, New Brunswick
iRun because I’ve lost 80 lbs and running has become fun – Cheryl Kelly, Ontario
iRun so my daughters know that they can, too – Shelley Kirkpatrick, New Brunswick
iRun iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia
iRun because I live – Georges Schneller, Laval, QC
iRun iRun all the livelong day – Pierre Saint-Laurent, Québec
iRun for me – Kiza Francis, Ottawa,ON
iRun iRun to feel great – Kathryn Rachar, Saskatchewan
iRun iRun because I love the sense of accomplishment – Amber Moase, Nova Scotia
iRun because food tastes better afterwards – Patrick Houston, Alberta
iRun because it’s like flying, only lower – Glenn Johnson, Ontario
iRun to stay fit and release those running endorphins – Liliana Plava, Calgary, AB
iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo, Ontario
iRun slowly! – Jason Hoffman, Manitoba
iRun for the cool t-shirts! – Pina Bevilacqua, Ontario
iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu, Ontario
iRun because I can’t dance – Mario Javier, Ontario
iRun to someday win the race – Lindy Dunlop, Yukon
iRun because I want to be a role model for our six kids – Catherine Empey, British Columbia
iRun iRun because couch potatoes die young – Cathy Andrew, Ontario
iRun because it’s fun when it’s done – Sue Matte, Ontario
iRun because it’s better than almost everything else – Nathan Carey, Ontario
iRun for the moment when both feet are off the ground – Catherine Anderson, British Columbia
iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre, Ottawa, ON
iRun because I never thought I would be able to – Gary Morris, Winnipeg, MB
iRun iRun to maintain a strong physical and mental state – Tammy Rainville, Ontario
iRun to my happy place and some days it’s very – Doreen May, Alberta
iRun because it reminds me of how strong I can be – Monique Lavoie, Ontario
iRun iRun because walking is too slow – Barry Knapp, Ontario
iRun because it’s a great way to see the world – Sherry Mahoney, British Columbia
iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland
iRun to prove to them that iCan – Catherine Smith, Manitoba
iRun iRun because I learn more about who I am with every km – Steph Mansell, Quebec
iRun because I can and I’m grateful – Terry SanCartier, Gatineau, QC
iRun because it’s in me – Michael Foley, Stittsville, ON
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 iRun to kickstart my day – Sharon Strueby, Saskatchewan
iRun at 50 years old because at 43 I couldn’t – Peter Cicalo, Ontario
iRun iRun because it sure beats the bus – Robin Robbins, Alberta
iRun because all the ladies are chasing my sexy runner’s body – Chris Baker, Etobicoke, ON
iRun iRun for the individual pursuit – Robert Pelletier, New Brunswick
iRun because couch potatoes die young – Cathy Andrew, Ontario
iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia
iRun because iEat – Sherry Maligaspe, British Columbia
iRun because there is no finish line – Claire Kilgour, Ontario
iRun for the challenge to go faster and farther – Steven Matejka, Alberta
iRun iRun slowly! – Jason Hoffman, Manitoba
iRun because it makes me whole – Denis Ladouceur, Quebec
iRun because otherwise I’m grumpy – Alexandre Charest, Quebec
iRun because I am not as clumsy I thought I was – Hanna Baer, Quebec
iRun whenever I feel the need to escape – Iona Hillis, Ontario
iRun because endorphins are free – Cassandra Chouinard, Ontario
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 iRun because it's better than almost everything else – Nathan Carey, Ontario
iRun because not everyone can – Olivia Harvey, New Brunswick
iRun but not enough – Michael Shaw, New Westminister, BC
iRun iRun to challenge my perceived limitations – Cassandra Williams, Ontario
iRun because running is like breathing to – Stephanie McEvoy, Ontario
iRun iRun to eat – Maureen Tritscher, Alberta
iRun because of the peace and strength it brings me – Michelle Jordan, Ottawa, ON
iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der, Saskatchewan
iRun because somebody once told me I couldn’t – Heidi Abbey-Der, Saskatchewan
iRun iRun to challenge my mind, body and soul – Sonia Mendes, Ontario
iRun to prove to myself I can – Lesley McGougan, Brampton, ON
iRun iRun because I like buying running clothes – Pamela Blaikie, Ontario
iRun because I get foot rubs afterward – Kate Howerton, British Columbia
iRun because it’s cheaper than therapy – Leah Boulter, Alberta
iRun iRun because it's a great stress release – Brooke McKenzie, Yukon
iRun iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland
iRun because iLoves my man – Beverly Huang, Alberta
iRun iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia
iRun to stay ahead of the weight gain – Myra Abstreiter, Alberta
iRun therefore I am – Duncan Walsh, Nottingham, UK
iRun iRun to correct years of sedentary living! – Mike Scott, Ontario
iRun to unleash my inner athlete – Adelle Densham, Avonmore, ON
iRun away from the negative and towards the positive – Teri Lepard, Alberta
iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling, Ottawa , ON
iRun to inspire my kids to try – Glen Johnston, Nunavut
iRun because I learn more about who I am with every km – Steph Mansell, Quebec
iRun iRun for me! – Judi Wearing, Saskatchewan
iRun because it has saved my life – John Marshall, Alberta
iRun because when I run I feel most alive – Meghan Lynch, Ottawa, ON
iRun see where my feet will take me today – Megan Dolinskas, New York
iRun because it makes me feel powerful – Sarah Kallaghan, Alberta
iRun for overall wellbeing – Trish McCourt, Halifax, NS
iRun because it makes me feel powerful – Carlene Paquette, Carp, ON
iRun iRun because iEat – Sherry Maligaspe, British Columbia
iRun because I love the solitude – Janene Tailleur, British Columbia
iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk, Vancouver, BC
iRun to get to know myself, my strength and my spirit – Lisa Groulx, Ontario
iRun because I like buying running clothes – Pamela Blaikie, Ontario
iRun to be free and enjoy our beautiful country – Cheryl Carter, Clearwater , BC
iRun iRun away from the abyss – Charlene Thomas, Ontario
iRun so I can eat ice cream – Sandy Bolan, Ontario
iRun because it reminds me that I am capable of so much more than I have done – James Sauve, Ottawa, ON
iRun so I don’t say never ever again – Linda Klaric, Manitoba
iRun because my heart tells me to – William Martin, Manitoba
iRun iRun because endorphins are free – Cassandra Chouinard, Ontario
iRun iRun to satisfy the irresistible urge – Tim Nixon, British Columbia
iRun iRun because it's cheaper than therapy – Leah Boulter, Alberta
iRun iRun for my heart, so it runs for me! – Cathy Brzoza, British Columbia

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Simon Says...
Oh, he can cycle and swim, but running is Simon Whitfield's favourite sport. As the 2000 Olympic gold medalist prepares to reclaim his glory in Beijing, he takes a few minutes to talk to iRunNation. In the first of a regular series of contributions to iRun, Simon gives us tips on training, music, books and websites, and takes us inside his new training shed.
"I certainly like running the most. Nothing beats going for a run with the boys. We'll run by Thetis Lake and I'll say, "We're at church." We'll run up into the mountains and I'll be at 7,000 feet and I'm with the boys, and that's just the greatest. Give me the latest Iron and Wine song on my iPod and I can run for two hours and it goes by like nothing."
Read this:
Wharton Stretching
By Phil Wharton
I don't do a lot of stretching in the "hold for 30 seconds" kind of way. But I like this approach. Phil and his dad are kind of the pioneers of the rope stretching, where you go for less than two seconds per stretch. And Phil is great. He's just got the most infectious, joyous attitude. I recommend getting into a light routine of that kind of stretching.
Go to whartonperformance.com.
Brain Training
By Matt Fitzgerald
He's got a lot of ploymetrics in there. And a lot of core activity drills. Our whole squad just kind of passed that book around. And our coach, who is a big skeptic, gave it his seal of approval.
Marksdailyapple.com
His blog is just fantastic.
Listen to this:
I know most people like to listen to head-banging stuff, but I like the slow, folksy stuff like Iron and Wine, Craig Cardiff, Blue Rodeo and Hawksley Workman. Anything with a slow drawl to it. If somebody comes and borrows my treadmill, they usually change the CD pretty quickly.
Follow these tips:
Don't go lower frequency, higher intensity. One of the most common mistakes I've seen is people who run only three times a week but they run super hard to get the most out of it. They're thinking more quality and less frequency. But I think their legs are saying, "What the hell are you doing? You pound me for an hour and a half and then I get a day off and then you do it to me again." Instead of three one-hour runs, I'd much rather see someone do six or seven 20-minute runs. I do 30 minutes almost every day. My tendons and my joints seem to appreciate it. I don't get tight or injury-prone.
Walk barefoot in a grass field. It strengthens your feet. We'll get together and walk around barefoot and then maybe kick a soccer ball around. It's great for your feet.
Don't turn running into a high-stress hobby: Keep it in balance. Find that joy of running again. Make sure what you're doing is sustainable. Otherwise, you'll run for one year or two and then drop it. When you train at 120 per cent, you're going to pay back that 20 per cent at some point. I try to be very consistent and not overstretch myself.
Don't be a stickler for distance or time: In our group, I pioneered this thing called "ish." I'll swim 3k-ish. It's a great mental break for me to not be precise. For most of the fall and winter, I'm not concerned with "minite-mizing." If I'm at the end of a run and I haven't made my time yet, I'm not going to run around the block three times to get a full hour in. But at the same time, if I feel good, I may go a bit longer.

Check out my shed:
"I like to think my competition is not doing this."
Check out my training program:
Monday: Either a day off or a 30 to 40-minute super light run, nice and slow. I run about 13 days out of 14. When I take a day off, it's a Monday.
Tuesday: I usually do a hard ride, then a one-hour run at whatever pace happens. It's a recovery run.
Wednesday: I'll run for 1:30, starting from steady slow and finishing at tempo or even up-tempo. We'll warmup for 30 minutes. It's almost like we're jogging on the spot for the first five minutes. But then we'll do a fairly hilly cross-country run, some drills and then four continuous loops of a route with four hills, so 16 hills in total.
Thursday: A long run of 1:45. Super slow for the first half-hour. The last half-hour you're uncomfortable.
Friday: 30 minutes easy.
Saturday: One hour easy.
Sunday: A long hilly run. We find as many hills as we can.
Speedwork:
Sometimes we'll do 24 400s or 32 200s. Sometimes we'll do 6x1 km, running at 2:36 to 2:38 per k, on a six-minute turnover. On the last one, we finish uphill. By that point, you're just thinking "Kill me now."
A glimpse at a competitive personality.
Submit your question for Simon.
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