iRun because I like buying running clothes – Pamela Blaikie, Ontario
iRun to stay fit and release those running endorphins – Liliana Plava, Calgary, AB
iRun away from the negative and towards the positive – Teri Lepard, Alberta
iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu, Ontario
iRun because it makes me feel powerful – Sarah Kallaghan, Alberta
iRun iRun for my heart, so it runs for me! – Cathy Brzoza, British Columbia
iRun because it gets my husband out there – Tricia LaLonde, Alberta
iRun so my daughters know that they can, too – Shelley Kirkpatrick, New Brunswick
iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia
iRun because it’s cheaper than therapy – Leah Boulter, Alberta
iRun because my heart tells me to – William Martin, Manitoba
iRun but not enough – Michael Shaw, New Westminister, BC
iRun iRun for the fresh air and adrenalin – Charlyn McGregor, Saskatchewan
iRun because the wall is meant to be broken – Jonathan Bird, Ontario
iRun because couch potatoes die young – Cathy Andrew, Ontario
iRun because it’s fun when it’s done – Sue Matte, Ontario
iRun iRun to eat – Maureen Tritscher, Alberta
iRun iRun because I like buying running clothes – Pamela Blaikie, Ontario
iRun because iLoves my man – Beverly Huang, Alberta
iRun because people around me inspire me – Pina Bevilacqua, Caledon, ON
iRun because I’ve lost 80 lbs and running has become fun – Cheryl Kelly, Ontario
iRun whenever I feel the need to escape – Iona Hillis, Ontario
iRun to challenge myself, physically and mentally – Kathleen Keenan, Brampton, ON
iRun iRun so that I can live longer and stronger – Derek MacPhail, Ontario
iRun iRun to feel great – Kathryn Rachar, Saskatchewan
iRun to someday win the race – Lindy Dunlop, Yukon
iRun because not everyone can – Olivia Harvey, New Brunswick
iRun because I am not as clumsy I thought I was – Hanna Baer, Quebec
iRun iRun because i love to – Mirella Petriello, Ontario
iRun because when I run I feel most alive – Meghan Lynch, Ottawa, ON
iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling, Ottawa , ON
iRun iRun to kickstart my day – Sharon Strueby, Saskatchewan
iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel, Calgary, AB
iRun iRun because iEat – Sherry Maligaspe, British Columbia
iRun iRun away from the abyss – Charlene Thomas, Ontario
iRun because I never thought I would be able to – Gary Morris, Winnipeg, MB
iRun iRun because it sure beats the bus – Robin Robbins, Alberta
iRun because it reminds me that I am capable of so much more than I have done – James Sauve, Ottawa, ON
iRun iRun to challenge my perceived limitations – Cassandra Williams, Ontario
iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo, 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 to prove to myself I can – Lesley McGougan, Brampton, ON
iRun because it’s like flying, only lower – Glenn Johnson, Ontario
iRun because iEat – Sherry Maligaspe, British Columbia
iRun iRun to challenge my mind, body and soul – Sonia Mendes, Ontario
iRun because I live – Georges Schneller, Laval, QC
iRun iRun for the individual pursuit – Robert Pelletier, New Brunswick
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 therefore I am – Duncan Walsh, Nottingham, UK
iRun because it has saved my life – John Marshall, Alberta
iRun for the moment when both feet are off the ground – Catherine Anderson, British Columbia
iRun because I can and I’m grateful – Terry SanCartier, Gatineau, QC
iRun iRun because I like to be healthy – Melanie Oickle, New Brunswick
iRun to prove to them that iCan – Catherine Smith, Manitoba
iRun for the cool t-shirts! – Pina Bevilacqua, Ontario
iRun because otherwise I’m grumpy – Alexandre Charest, Quebec
iRun because it reminds me of how strong I can be – Monique Lavoie, Ontario
iRun iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia
iRun iRun because endorphins are free – Cassandra Chouinard, Ontario
iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland
iRun iRun slowly! – Jason Hoffman, Manitoba
iRun because it makes me feel powerful – Carlene Paquette, Carp, ON
iRun iRun because it's a great stress release – Brooke McKenzie, Yukon
iRun iRun because it helps me see things more clearly – Jennifer Pitts, Ontario
iRun to get to know myself, my strength and my spirit – Lisa Groulx, Ontario
iRun iRun to satisfy the irresistible urge – Tim Nixon, British Columbia
iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk, Vancouver, BC
iRun because it’s better than almost everything else – Nathan Carey, Ontario
iRun to be free and enjoy our beautiful country – Cheryl Carter, Clearwater , BC
iRun iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland
iRun because it’s in me – Michael Foley, Stittsville, ON
iRun iRun to maintain a strong physical and mental state – Tammy Rainville, Ontario
iRun iRun all the livelong day – Pierre Saint-Laurent, Québec
iRun for me – Kiza Francis, Ottawa,ON
iRun because I love the solitude – Janene Tailleur, British Columbia
iRun at 50 years old because at 43 I couldn’t – Peter Cicalo, Ontario
iRun because I want to live to be 100! – Colette DeJean, Ontario
iRun because all the ladies are chasing my sexy runner’s body – Chris Baker, Etobicoke, ON
iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia
iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra, Ontario
iRun because endorphins are free – Cassandra Chouinard, Ontario
iRun because of the peace and strength it brings me – Michelle Jordan, Ottawa, ON
iRun iRun because I learn more about who I am with every km – Steph Mansell, Quebec
iRun because it makes me whole – Denis Ladouceur, Quebec
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's cheaper than therapy – Leah Boulter, Alberta
iRun iRun because it's better than almost everything else – Nathan Carey, Ontario
iRun slowly! – Jason Hoffman, Manitoba
iRun iRun because I love the sense of accomplishment – Amber Moase, Nova Scotia
iRun for the challenge to go faster and farther – Steven Matejka, Alberta
iRun to stay ahead of the weight gain – Myra Abstreiter, Alberta
iRun iRun for the challenge and to remember to fully live – Pascale Synnott, Québec
iRun see where my feet will take me today – Megan Dolinskas, New York
iRun because somebody once told me I couldn’t – Heidi Abbey-Der, Saskatchewan
iRun because I want to be a role model for our six kids – Catherine Empey, British Columbia
iRun so I can eat ice cream – Sandy Bolan, Ontario
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 for me! – Judi Wearing, Saskatchewan
iRun to my happy place and some days it’s very – Doreen May, Alberta
iRun iRun to inspire my children! – Wendy Bowen, Manitoba
iRun to inspire my kids to try – Glen Johnston, Nunavut
iRun iRun because couch potatoes die young – Cathy Andrew, Ontario
iRun so I don’t say never ever again – Linda Klaric, Manitoba
iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der, Saskatchewan
iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre, Ottawa, ON
iRun 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 food tastes better afterwards – Patrick Houston, Alberta
iRun because I can’t dance – Mario Javier, Ontario
iRun because I get foot rubs afterward – Kate Howerton, British Columbia
iRun for overall wellbeing – Trish McCourt, Halifax, NS
iRun iRun to correct years of sedentary living! – Mike Scott, Ontario
iRun because there is no finish line – Claire Kilgour, Ontario
iRun to unleash my inner athlete – Adelle Densham, Avonmore, ON
iRun because running is like breathing to – Stephanie McEvoy, Ontario
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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WAIT !
Speedwork tips and training sessions from Cassie Hawrysh.
Training The Muscle Between Your Ears
Speedwork simplified: This just in - you don't actually have to run until you puke
By Jessica Aldred
When it comes to speedwork, there are two types of runners:
1. The hard-core speed freak. This is the runner who hasn't missed a weekly track session since 1976. You know the type - he's been known to deduct the time it took him to throw up on the infield from his overall workout, and he'll mutter despondently to himself when he nails only 23 of his 24 X 400m repeats.
2. The rest of us. Sure, we know speedwork can and will make us faster, in a "what doesn't kill me, makes me stronger" kind of way. But as busy people fitting our running into an already-hectic life, it can be easy to find excuses not to make time for a weekly speed workout, especially if it always necessitates a special trip to the track, or the kind of number crunching best left to NASA.
Overcome the excuses Many of us struggle to find a need for speed in our weekly routine simply because it's not perceived to be enjoyable. While most of us have a "happy pace" at which we could cruise along indefinitely, speedwork forces us out of our comfort zone. For elite Canadian hurdler Cassie Hawrysh, building speed and speed-endurance means adopting a no-fear attitude towards the training that will get you there. "I'm not saying it's going to hurt all the time, but there will be some discomfort near the middle to end of most speed workouts," Hawrysh admits. "Never give up just because it's hard, but never keep going if your body is telling you to stop. A good runner listens to their body, just enough to always be able to hear the difference between pain and suffering."
Set the right effort level Of course, the reason many runners- even the most seasoned veterans - hit the wall with speedwork is that they can't tell the difference, and don't choose the correct effort level at the beginning of their workout. "A lot of people think they should come close to vomiting at the end of a workout and want to put forth that last-ditch effort to get them there," observes coach Rick Hellard of Zone 3 Sports in Ottawa. "This is not the case at all: speedwork should be highly-controlled efforts where running form never breaks down."
For Hellard, the controlled nature of these efforts doesn't just help build a stronger, faster runner-it also helps to prevent injury and promote faster recovery. "Like most everything else in life, you get back what you put in. If you put in the right level of effort, things work and you get great results. If you put in too little effort, you get lackluster results. If you put in too much effort or try too hard, you go backwards or get hurt."
How does speedwork train the body? Elite athletes, top coaches, and exercise physiologists agree that incorporating faster, higher-intensity workouts into our weekly schedule has multiple physiological benefits:
- It trains the quadriceps and the type-II muscle fibres in our legs that go untrained during slower-paced running, and are essential to longer distance races.
- It teaches us proper running form and to relax while running at speed.
- It adapts ventilatory muscles for higher work rates, making us more efficient runners overall-even helping to prevent side stitches.
How does speedwork train the mind? According to Dr. Tim Noakes, author of The Lore of Running, speedwork can also help us with our mental game - which has a far more direct bearing on our physical performance than most runners realize. Noakes contends that much of what we experience as fatigue during a hard race effort actually originates in the mind, which possesses a central governor that monitors the state of oxygenation of the heart and informs the brain's motor cortex to stop recruiting additional muscles when oxygen levels appear unsafe. Noakes believes that speedwork can re-train this 'governing' feature of the brain, resetting it so that it allows for greater muscle recruitment during exercise. Simply put, the kind of high-intensity training achieved during speedwork teaches the brain that the body can withstand such exertion without long-term damage, allowing us to push ourselves harder and run faster in our next race.
Readdy to add speedwork to your running regime? Here are some tips to help you get started:
- Consistency is key. Try to set aside one day per week for a speed workout. While it doesn't always have to be the same day, try to buffer it with "easier" running, cross-training or rest days on either side to ensure your body is rested beforehand and properly recovered afterwards.
- Prepare your body. Before you begin, work on developing good form, bodily alignment, and strong ankles and feet. Hawrysh's coach, Carla Nicholls, recommends a series of form-specific drills and strengthening
exercises that prepare the body for high-speed efforts. See "What are Mochs?"
- No track? No problem. You don't necessarily need access to one in order to reap the benefits of this type of training. The interval workouts described below can be done by time rather than by distance.
- Find your prescribed training pace. To help figure out how hard/fast you should go, Hellard recommends plugging previous race/run times into the Daniels' Running Formula or McMillan's Running Calculator to get a list of prescribed training paces. Which one works best for you might just come down to your personality: While McMillan's Calculator (visit mcmillanrunning.com) offers a range of pace times that can allow some leeway for the odd off-day, and accounts for pacing differences between endurance runners and 5k specialists, Daniels' Running Formula tends to be highly accurate and more rigid. "Some people handle this rigidity well, while others do not, so different personalities get directed to different sources," Hellard notes.
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