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Scotiabank Toronto Waterfront Marathon

Sep 15 2015
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Run Barbados Back Up and Running! By Alan Brookes

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TORONTO September 15th 2015. It is exciting to see that the Run Barbados Marathon Weekend is back up and running on the weekend of December 4th to 6th. It has been re-energized with a new team at Barbados Tourism Marketing and a new organizing group led by Zary and Kristina Evelyn and Peter Gibbs. Barbados is such an AWESOME destination, and the weekend offers a distance for everyone, from Fun Mile Friday to 5K, 10K, Half-marathon and Marathon over Saturday and Sunday.  View the full race weekend agenda here.

It’s a very special reward at the end of the Canada Running Series year, just as the snow starts to swirl in the North. I recommend that we all check it out! I see they’re still using the slogan I created: “Come for the Run; Stay for the Fun” – and it’s a good one! That’s right, Run Barbados and I go WAY back.RunBdos_Groupshot

It all started in 1984 when then head of Athletics Ontario, Cecil Smith, asked if I wanted to go down and check it out, with the view to setting up a tour group of elite and recreational runners from Canada. I ended up taking a tour group to Run Barbados for more than a decade! Canada and Canadians became a HUGE part of Run Barbados. Richard Lee, who now coaches Natasha Wodak, Dylan Wykes, Catherine Watkins and Kelly Wiebe at the BC Endurance Project, placed 4th in the 10K in 1985; his future wife, Olympian Sue French (Lee) did WAY better, winning the women’s 10k that year in 34:53. Jeff Martin from St. Catharine’s won the marathon that year too! Toronto’s Laura Konantz won the women’s marathon in ’86 – the first of several victories for her – while Toronto Olympic club’s Peter Maher took the men’s marathon title that year.

We raced with some of the world’s best in those years: Irish Olympian John Treacy, 1982 London marathon champion Hugh Jones [who won Run Barbados Marathon SIX times], New York City Marathon legend Orlando Pizzolato. I actually did the Run Barbados Marathon twice, and the 10K a bunch of times. But it wasn’t all about the run. It was always about the fun too. Longboat Roadrunners’ Brian Eley, who still works on our CRS race crew met his wife Carmel in Barbados, fell in love and has been happily married ever since. Olympian May Allison and husband Mark went as a young couple in the early ‘90s, Toronto Olympic’s Laura Konantz beame a perennial marathon podium finisher, and in more recent years the likes of Matt Loiselle have starred in the 10K and half-marathon. Longboat’s Kevin Hayes and wife Melanie became regulars and Kevin designed posters and t-shirts for Run Barbados, as well as making trips to Bert’s Bar in Rockley an annual tradition.

RunBdos_IanMcQueen

Somewhere along the way, in the late 90s, the event lost its way, and our tour group took a break. Then from 2000 to 2003 I actually got a contract as Race Director, to revive the event, and we had SO much fun! We even had “Queen Catherine Ndereba” and her family join us for the 10K and on the beach in 2003. So many great times! Rope swinging on the Jolly Roger. Battling the surf at Bottom Bay. Catching more than a few rays on the pink-sand beach at The Crane or in Worthing or at Accra. Daiquiris at Bert’s Bar. Ian McQueen [who’s been part of our CRS Course Crew for 25 years] and Kevin leading cycling expeditions up to Speightstown and around the island.

And now, after another lean spell, Run Barbados IS BACK!

There are some special fare offers from Air Canada, hotel deals, and Bajan tunes, seasoning, Banks beer and a run or two calling! Let’s check it out, and get Canada back at Run Barbados!

BONUS: WIN one of two Trips to RUN BARBADOS MARATHON WEEKEND, including hotel (accommodations will be provided by Sugar Bay Barbados and Bougainvillea Beach Resort), airfare, race entry, shuttle and food! Winners will be drawn from all entrants in the full marathon distance and announced after STWM Race Weekend! 

Run Barbados 2014

Sep 15 2015
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Shure Demise to Run Scotiabank Toronto Waterfront Marathon. By Paul Gains

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Photo Credit: Photo Run

Photo Credit: Photo Run

TORONTO September 15th 2015. As a young girl Shure Demise dreamed of becoming a world class runner like her hero and compatriot Derartu Tulu. Then, in January of this year, the young Ethiopian raced to a fourth place finish at the Dubai Marathon recording a stunning time of 2:20:59 in her marathon debut.

That mark is almost three minutes faster than Tulu, the two time Olympic 10,000m champion and winner of the London, Tokyo and New York Marathons, ever ran for the distance.

Most remarkable was the fact Demise celebrated her 19th birthday just two days before Dubai. The $20,000 US prize money she earned was, indeed, an expensive birthday present.

The result is in fact an ‘unofficial’ world junior record although the IAAF doesn’t keep junior records in the marathon.

“I used to watch Derartu Tulu on television,” Demise recalls. “Then I got motivated by her brilliant talent and wanted to be like her. So I started running.

“Then when I started running I got to know about (three time Olympic champion) Tirunesh Dibaba. I heard on the TV that she was so famous, and an elite athlete of Ethiopia.”

Demise hopes the experience she has gained in racing in Dubai – followed by an 8th place finish at this year’s Boston Marathon – will help her as she prepares for the upcoming Scotiabank Toronto Waterfront Marathon, October 18. It is a race she has only heard about from some of her training partners in Ethiopia.

“I know that it is a big race and some of the most well known athletes participate in it.” she says. “With the help of the Almighty I want to win this big event and become a well known athlete.

“I learned a lot about techniques of running (in Dubai). Before this race I didn’t know that water was taken (during the race) but in that race I saw and used it in Boston. I just want to set the Toronto course record and I want to go with that pace.”

Demise grew up in the southern part of Ethiopia in a town called Bore. It is in a fertile region known as Guji zone.

“My parents are farmers,” she reveals, “and the countryside is green land where many cattle are found. My parents have thirty cattle.”

“There are ten children in the family: five brothers and five sisters. My brother is a policeman and they shifted him to Addis where he works in police station. I lived with him at first but now I live alone in Addis.”

Like many Ethiopian distance runners, Demise was introduced to running at school where cross country is the main sport and where children all know the names of the leading Ethiopian runners. As a sixteen year old she ran 33:24 in a 10km in Assella, Ethiopia. That was at 2,430m/ 8,000 feet altitude and the result quickly attracted attention of coaches and officials.

Demise_Shure1-Bogota15

Photo Credit: Photo Run

Today she trains with coach Gemedu Dedefo as part of the Demadonna Athletics group. The group includes Aselfech Mergia, a three time winner of the Dubai Marathon and Tirfi Tsegaye. The latter won the 2014 Berlin Marathon in 2:20:18 and was the second place finisher in the 2010 Scotiabank Toronto Waterfront Marathon. No doubt she will provide useful intelligence on this IAAF Gold Label race.

In February 2014 Demise finished an impressive 3rd in the junior women’s race at the Jan Meda International Cross Country meeting.

Rather than compete on the track, which would be the natural progression, she decided to focus on road racing instead. A third place finish in the Rome Ostia Half Marathon with a time of 1:08:53 helped her decide to go straight to the marathon even at her early age.

“I saw many athletes being successful in marathon running so I wanted to proceed directly to the marathon,” she confirms.

As for the future Demise wants to create a name for herself much like her predecessors the leading Ethiopian Olympians.

“Yes, during my training time I met most of them,” she says, “but I didn’t get the chance to sit with them and share experiences. In the future I hope I can do that.

“I want to become a number one well known athlete and to participate in the Olympics. Yes, with no question I want to represent my country.”

In Toronto she will line up against a strong women’s field which includes the previously announced Sharon Cherop of Kenya, the course record holder at 2:22:43, and Canadian record holder Lanni Marchant.

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For more information and to register for the race: www.stwm.ca

Sep 14 2015
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Scotiabank Charity Challenge Feature: A Mile is a Miracle

By | Scotiabank Toronto Waterfront Marathon | No Comments

By Max Erenberg via Sofie Yang

“In the fall of 2013, along the Toronto waterfront, thousands of people were sprinting towards a common goal. I was one of those runners in the Scotiabank Toronto Waterfront Marathon 5K. What caught my eye in the midst all the participants was the Autism Ontario team crossing the finish line with linked arms. In that moment, I felt inspired and newly energized.” –Sofie Yang

Road running is something special. It’s amazingly inclusive; people who run a six-minute mile are on the same course and awarded the same glory as those walking. It’s also an avenue for giving back to the community.

To bring this spirit to the Bayview Secondary School community, Sofie, then in Grade 10, and her friend Julia decided to found A Mile A Miracle (AMAM for short). Many others also joined, including myself, who were interested in raising money for local charitable causes. The goal was to bring the joy of running and giving to youths.

Starting the club wasn’t easy, but thanks to our teacher supervisor, Mr. B. Israel who doubles as a Cross Country coach, we were able to raise $760 for the Sunnybrook Foundation in our first year. As our club grew to include 46 members, we created a voting system for our race charity. We always try to keep it local by pledging to charities we see working nearby and participating in local races.AMAM 2

In true democratic fashion, by the time the 2014 Scotiabank Charity Challenge rolled around, we elected to run for the St. Michael’s Hospital neurosurgical research team. The whole team felt a sense of accomplishment and community; our very own Dalton even brought back 3rd place in the 13-19 age group!

It isn’t always serious running for us though. A Mile A Miracle trains regularly alongside the cross-country and Track and Field teams. As a member myself, the sense of accomplishment after a long run and the friendly competition between other students always motivates me to push myself during training. During the summer and winter breaks, the members get a chance to eat together, play Frisbee, or chat about school at our socials. AMAM isn’t just about winning a race; as Mr. B. Israel reminds us, “when you run, your only opponent is the clock.”

The Scotiabank Toronto Waterfront Marathon has been our cornerstone event every year since 2013 with a bus-load of 20 students participating last year. This year, we will be supporting the Learning Disabilities Association of York Region. Come cheer us on at the finish line!

Please connect with us! We’d love your support!

Twitter: @amileamiracle

Facebook: A Mile A Miracle

Email: mailto:mile.miracle.bss14@gmail.com

Sep 14 2015
0

Train With Grains Recipe: No Guilt Granola

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments

Train With Grains Recipe: No Guilt Granola.  By CRS Community Leader Jean-Paul Bedard.

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. For today’s recipe Jean-Paul Bedard, who will be running the Triple Scotiabank Toronto Waterfront Marathon on October 18th, shares his recipe for Guilt-Free Granola! Take it from someone who runs 200km per week, this is the stuff runner’s dreams are made of! Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50! 

As an ultra runner, I typically log 200 km a week.  Needless to say, I’m always hungry, but more importantly, I’m looking for healthy snack options.  My nutritionist friend, Lucia, sent me a granola recipe last year, and I thought I would share my amended version of that recipe.

My wife and I love this granola so much that I usually make it twice a week.  As an added benefit, you won’t believe how amazing your house smells when this is in the oven!

No Guilt Granola

Dry Ingredients:

3 ½ cups large flake oats (do not use quick JP Train With Grains Blog 1oats)

¾ cup coarsely chopped almonds

¾ cup coarsely chopped walnuts

1 cup unsweetened coconut flakes

1 ¼ cup dried cranberries (preferably unsweetened or reduced sugar)

½ cup coarsely chopped pumpkin seeds

1 tbsp. cinnamon

½ tsp. sea salt

Wet Ingredients:

½ cup water

½ cup maple syrup

1 tsp. pure vanilla extract

2 tbsp. olive oil

2 tbsp. coconut oil

Preparation:

  1. Preheat oven to 200 degrees Fahrenheit (If possible, set your oven to ‘convection’ mode.)
  1. In a large bowl, combine dry ingredients and give them a good stir.
  1. Bring the water to a boil, and stir in the remaining wet ingredients. Whisk together until blended.
  1. Poor the liquid ingredients over the dry ingredients and stir thoroughly until the oat mixture is well coated.
  1. Line a baking sheet with parchment paper and spread out granola mixture evenly on the baking sheet.
  1. Place in the oven and cook for approximately 2 ½ hours. Using a wooden spoon, turn over the granola on the baking sheet every 15 or 20 minutes while it is baking.  This is a key step to help dry out the granola and prevent it from burning.
  1. Let granola stand for an hour or so before placing it into an airtight container.

JP Train With Grains Blog 2

When I need a protein kick, I spoon about ½ a cup of granola over some Greek yogurt.  In the evening when I’m looking to satisfy my sweet tooth, I take a ½ cup of dry granola and mix in a few (and I’m not going to tell you how many) dark chocolate chips… Trust me… It’s better, and healthier, than any cookie!

* Share your favourite pre or post run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a $50 “Good In Every Grain” prize pack! We’re choosing one winner every week until STWM!  

Sep 10 2015
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Lanni Marchant Returning to Toronto Waterfront Marathon. By Paul Gains

By | Scotiabank Toronto Waterfront Marathon | No Comments
2014 Scotiabank Toronto Marathon

Photo Credit: Photo Run

TORONTO September 10th 2015. After a season to be envied Canada’s Lanni Marchant did what any self respecting distance runner does and retreated to Thailand for a week of relaxation during which time she scuba dived and rode an elephant.

Sufficiently recovered the 31 year old then set her focus on the next major target the 2015 Scotiabank Toronto Waterfront Marathon which is an IAAF Gold Label race and also the Canadian championship. Race director, Alan Brookes, is delighted to welcome her back to his race.

“We’re thrilled that Lanni has chosen to return to Scotiabank Toronto Waterfront Marathon – -the scene of her outstanding national record setting performance,” he said. “It brings an extra sparkle, an extra buzz to have her on the start line at Canada’s number one big-city marathon. It’s National Championships; It’s road to Rio. And it’s a thrill for the entire Canadian running community to have our stars racing at home.”

It was in this race two years ago that she smashed the Canadian women’s record with 2 hours 28 minutes even. Now she has one objective – to achieve the qualifying standard of 2:29:50 for the Rio Olympics.

What a season she has had. The London, Ontario native ran a personal best 10,000m at the Payton Jordan Invitational in Palo Alto, California May 2nd recording a time of 31:46.94. That was well under the the Rio Olympic standard giving her a place on the Canadian team in what was considered her ‘B’ event.

Three weeks later she tackled a world class field at the Ottawa 10k and wound up 3rd in another personal best time of 31:49. Then came the Pan Am Games in Toronto where she battled to a bronze medal in the 10,000m before finishing 18th in the IAAF World Championships 10,000m in Beijing. From China it was just a short hop over to Thailand.

“I will have to see how training goes the next couple of weeks obviously but my main goal in Toronto is the Rio standard,” she declared during a quick visit home, “And I won’t be making moves to jeopardize that. But in 2013 my goal was to come in and just have a positive experience at Toronto after the world championships (she struggled to a 3:01.54 clocking) had gone so poorly.”

“If I am in the race and, after about 30k, if I am feeling really good then I will go for it a little bit. But you won’t see me going out at 2:24 pace. Getting to Rio and making sure I have the qualifying standard in two events is my primary target.”

Though she was a little dehydrated after her Beijing 10,000m – it was 28 Celsius and humid at race time – she recovered quickly and managed a couple of one hour runs within days.  The success she experienced in the 10,000m has also given her added momentum for the marathon.

Presuming she hits the Rio Olympic standard in Toronto she will then face a decision that few Canadian distance runners have encountered in the past: whether to double in the two events or choose one. It would be a nice position to be in. Her coach Dave Mills wants her to double, she says.

“Up until this year, definitely, I would have said the marathon is my primary event but I have had such success in the 10,000m and I have only been focusing on it for such a short period,  just a year really,” she offers. “There’s also the potential that this work I am doing for the 10,000m will benefit my marathon in the long run as well.

SVHM 2015

Scotiabank Vancouver Half Marathon 2015

“That’s why I am doing the marathon in Toronto. I don’t want to count myself out of the marathon. I have run 2:28 and I think I can better that mark at some point in my career. After the fall I will know better whether I should stick with the 10,000m for a couple of years or dabble in both or, if the writing is on the wall and I blow one out of the water in Toronto, then I might be a marathoner who does 10k training to up her game for the marathon.”

Marchant has been working as a criminal lawyer with a law firm in Chattanooga, Tennessee the past few years and the partners have been extremely supportive of her running endeavours. She credits them for allowing her freedom to pursue her running ambitions.

“Yes the law firm is very supportive,” she confirms. “I am in contact with them when I am at training camps, at the world championships and when I was in Thailand. They understand. They will load me up in my off season. I am not tooting my own horn but I am good at research, good at writing arguments.  That’s a role I can fill for them. It’s a really good fit. It’s not like they are losing out when I am gone. I share what I bring in. If I don’t bring anything in then it doesn’t cost them anything to have me. There is no overhead.”

As she has done in previous years Marchant plans to spend part of the winter training at high altitude in Kenya followed by another bout of altitude training in Flagstaff, Arizona in the spring. Having the chance to double in Rio would be an incredible opportunity with the two days between the 10,000m and the marathon.

But first there’s Toronto and the formality of getting that pesky standard.

“I have had good and bad experiences in Toronto,” she recalls. “2012 not so good 2013 was amazing and 2014 I was right up the middle. But Alan runs such a great race and I am so well received in Toronto.

“And now two of my best performances have been there – setting the Canadian marathon record and winning the bronze medal at Pan Ams. It made sense to go back there. It’s the first year that Toronto is the national championships. I won the national 10k and the half marathon nationals so I want to go for the hat trick and get the marathon as well.”

Time will tell if she ‘blows one out of the water.’

To join Lanni at the Scotiabank Toronto Waterfront Marathon, Half-Marathon & 5k visit http://STWM.ca

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Sep 07 2015
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Getting to the Start Line. Running to the Finish Line.

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments

TORONTO. September 7th 2015. Digital Champion Kenneth Trueman started running in Spring 2008 to lose weight and completed his first half-marathon in June of 2009. In 2010, he qualified for the Boston Marathon with 21 seconds to spare and in 2014 he ran his marathon PB of 3:13. Kenneth loves the marathon because it’s a personal project where you are ultimately accoutable to yourself. Unlike shorter distances, the marathon forces even the most elite runner out of their comfort zone. When Kenneth isn’t running you can find him cycling. Connect with Kenneth on Twitter and Instagram.

Getting to the Start line. Running to the Finish line. By Kenneth Trueman. 

Last weekend in Quebec City I finished my 21st marathon in exactly 6 years and one where I served as the 3:45 run/walk pace bunny. My next event is the Scotiabank Toronto Waterfront Marathon, where I hope to achieve a new personal best (PB) with the help of the 3:10 pace bunny. However, my challenge is that I started a new job in early June that has seen me travel over 50% of the time. Eek ! I am writing this during a business trip to Dallas where I headed the day after the Quebec City marathon.

kenneth blog 1I got my start in running the same way that many in this recent generation of runners have. On the cusp of turning 40, I decided that I needed to adopt a healthy, active lifestyle. I lost 35 pounds over the next 6 months and have since kept most of it off. Cycling has given me thighs and added some weight back.

Like many people, the years following high school and college were characterized by slowing down and putting on weight. In fact, I made the lifestyle switch the month following my 20th high school reunion. How Hollywood classic is that!

In November of 2014, I wrote an article describing my reasons for running, so I won’t repeat them here.

Here are some things that came to mind when I was asked to write an article as a Digital Champion for the 2015 Scotiabank Toronto Waterfront Marathon. They are a mix of lessons learned, mistakes made, things I am proud of, etc. Hopefully, you will find a few items that resonate with you.

What I learned about myself from running races:

  • I can set and achieve goals. As I mentioned in my article from 2014, these goals are my goals and whether I achieve them, or not, is down to me and to me alone. They are objective in nature, and not subjective like so many other facets of life. That appeals to me. The first goal was to lose weight. The next was to qualify for Boston. And then to do it again. I have some other goals, which will discuss later in this article.
  • I can show discipline. Summer running. Winter running. Rainy weather, hot weather. I can and pretty much do run through them all. One thing that helps me is how sites such as Strava provide monthly challenges for distance covered or hours of activity. I am proud to say that Strava’s gamification effect on me is complete. I can lace up my shoes when feeling lousy on a day with lousy weather, all in the name of receiving a digital badge. The ability to share your race training and race goals with others running STWM is also pretty cool.
  • I can suffer. And then suffer some more. Long runs. Running 6 days a week. Running while jetlagged. Running marathons on 3-week break. If given the choice, I do prefer to suffer on a road bike, all things considered.

Mistakes I made:

  • Too much cross-training. Cycling is a great compliment to running, but it is no substitute. It is important to get enough core training. Based on my experience, you can probably substitute 20-25% of your running with cycling; anything more than that and you will likely have a hard time achieving your goals. And missing goals is hard mentally, taking as long or longer to put right as actual physical training. A handy rule of thumb is that 30km of cycling equals 10km of running. If your training plan calls for 80km of running, than you could ride 60km and run 60km and all should be well.
  • Not enough training. My early marathons were characterized by as little as 30-35km of training per week. There is nothing wrong with only running 30-35km per week, however doing so in preparation for a marathon with an aggressive time goal in mind is a recipe for heartbreak or for injury. Effectively doubling my training volume, while following a plan, has seen me achieve new highs.
  • Hydration. Sometimes too much. Sometimes not enough. Both can land you in the first aid tent or even the hospital. Knowing what to drink and when during a race takes practice. And what worked for one race may not work for another.
  • Mixing sports drink with energy gels. A recipe for disaster if there ever was one. Too much sugar all at once leaves your muscles yearning for water, which means cramps—and why not some gastrointestinal distress—are not far behind either. (This video from Skratch Labs demonstrates very effectively just what happens in your stomach when you take in too much sugar at once.)

Other lessons I learned:

  • Read the course map before the race. It is important to read the details of the course to understand where the hydration stops, first aid tents, and porta-potties are located. Also consider positioning friends and family at strategic spots to give you a needed emotional boost at critical times during the race. Agree in advance where you will meet up with family members or other supporters after the race to remove the drama.
  • Stop drinking an hour before the race starts. As someone who had a nasty habit of stopping mid-race to pee, I only learned this lesson after running about 15 marathons. During those first 15 races, I would very often stop to pee one or more times, with the obvious impact on my finishing time. When I didn’t have to pee, it was more a case of not drinking enough in hot weather, than any sort of proper race execution on my part. I only learned about 2 years ago that one should stop drinking about an hour before the race. That is enough for the body. Any further thirstiness up until the gun goes off is most likely nervousness.
  • The national anthem is a good time to pee in a crowd. This one applies to men only. Take an empty sport drink bottle with you to your race corral. While no one is looking down—all eyes are on the flag or the national anthem singer—slip the bottle under your shorts and get that last need to pee over and done with. Close the bottle, toss it over the crowd and call out, “Don’t drink that!” And if you hear someone else yell that out, well don’t drink it!
  • Vaseline is your friend. Apply liberally. And then some. Under your chest strap. Under your arms. Around and in between your thighs. Repeat. Especially for the thighs.
  • A pair of running shoes is a must when traveling. Other than cycling, running is hands down the best way to see a city.

What I am most proud of:

There are a lot of ways to answer that question.

  • Qualifying for Boston in spite of horrible pacing. I qualified for Boston on my 4th marathon outing based on *average* pace; in this case, my average hid some pretty wild variations. I went out way too hard, in the range of 4:00/km, and finished much slower at around 5:30/km, stopping every kilometer or so to catch my breath and calculate how much more downtime I could afford. I qualified for Boston with 21 seconds to spare.
  • Running the 2014 Tokyo Marathon at a constant pace. My goal was simple. Run an average pace throughout the course. I aimed for an average of 4:51/km and I finished with an average of 4:49/km. That is less than a 1% difference.
  • Finishing the 2012 Berlin Marathon in a world of hurt. I started the race on a bad IT band. At the 17km I felt something give out. I spent the next 25km walking, jogging, limping, sitting, etc. But I finished it nonetheless.
  • Beating a 4-year old PB twice in the same year. From 3:20 to 3:15 with a pace bunny in Pittsburgh in May 2014 and then to 3:13 on a hilly and windy New York City Course in November 2014.
  • Puking twice and still beating a PB by 7 minutes. That guy who was projectile vomiting water at the 2010 Valencia Marathon was me. Because I didn’t read the course map and details (see example of mistakes mentioned above), I missed the fact that there was no sport drink; only water. Hello hyponatremia! And hello to the nice people at that hospital in Valencia, Spain, who made me well. (I never did figure out how to ask for or find Pedialyte in Spanish.)

But the real thing I am proudest of is this: all of the people who have told me that I inspired them to start and to keep running. In doing my own thing; in setting, achieving and occasionally surpassing goals; and in sharing them on social media, I provided inspiration for others to get off the couch, slip on some shoes, and discover what is actually an amazing and accessible sport.

Where to go from here:

Did I mention that I like to set goals? Here are the ones I am working towards now in the coming months and years:

  • Completing the World Marathon Majors. Tokyo, Boston, London, Berlin, Chicago, New York City. They are the crème de la crème of marathons and I have completed 5 out of 6, running NYC and Chicago two times (with another kick at Boston on tap for April 2016). If and when the Scotiabank Toronto Waterfront Marathon gets added to the club, I’ll have that one completed already.
  • 60 marathons by the age of 60. After my 5th or 6th marathon, I set a goal of running 25 marathons by the age of 50, and 50 marathons by the age of 60. As someone in my early 40s at the time, that meant running between 2-3 marathons a year. A few marathons later, I upped my goal to running 30 marathons by the age 50, and 60 marathons by the age of 60. I am currently ahead of my goal, so I have set myself the goal of …
  • Completing a full Ironman-distance triathlon. I have the running and the long bike rides down pat—7 rides of 200km or more in a 7-week period in the summer of 2014—but I can’t swim a pool length. And that is ignoring the fact that skinny men who run also tend to sink in water.

But first of all, I want to get that new PB in Toronto on October 18th.

Thanks for making it this far and best of luck at the Scotiabank Toronto Waterfront Marathon.

Sep 03 2015
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Deressa Chimsa Returning to Scotiabank Toronto Waterfront Marathon. By Paul Gains

By | Scotiabank Toronto Waterfront Marathon | No Comments

2013 Scotiabank Toronto Marathon Toronto, Canada October 20, 2013 Victah1111@aol.com 631-291-3409 www.photorun.NET

TORONTO September 3rd 2015. Deressa Chimsa thrilled spectators at the Scotiabank Toronto Waterfront Marathon two years ago, running away from an incredibly strong field and claiming victory in a Canadian All Comers’ record of 2:07:05.

Now the Ethiopian star has confirmed he will return and tackle his course record in this IAAF Gold Label race, Sunday October 18th.

Ironically, Chimsa wasn’t meant to run Toronto in 2013. He was a late addition after one of his training partners was forced to withdraw from the race due to an injury. Race director Alan Brookes’ budget opened up and Chimsa’s agent had, what turned out to be, the perfect substitute.

“The training is going well and with six weeks to go, if I’ll not have any problem, I hope to be able to perform at my best in Toronto,” he said from his training base in Addis Ababa, Ethiopia. “I run actually 210-230 kilometres a week, sometimes fast, sometimes slowly. This week I’ll start the special period for the marathon training.”

This year’s Scotiabank Toronto Waterfront Marathon will serve as the Canadian marathon championships as well as being lauded with IAAF Gold Label status. Chimsa, who has a best time of 2:05:42 recorded at the 2012 Dubai Marathon knows he will be facing the 2014 champion, Laban Korir of Kenya, this time but relishes the challenge. A year ago he couldn’t defend his title.

“Unfortunately I was preparing for Toronto last year but an injury made me unable to train for a few weeks and I had to postpone racing this marathon,” he explains.

“No problem, when I’m ready I’m not afraid of anybody. As I said, when I won Toronto it was not my race because I entered Toronto just one month before the race. Shami Dawid from Ethiopia was injured and when they proposed it to me I accepted because I was strong in training and I did not want to wait until November and lose the shape.”

Chimsa remembers well his first glorious visit to Toronto as he knows he made a grievous error in following a pace car when it turned off the course in the finishing stretch. He is still kicking himself though he appears to have thoroughly enjoyed his time in Canada’s biggest city. Besides taking the $20,000 first place prize that day he earned another $35,000 for the Canadian All Comers’ record.

“It was one of the best days of my career,” he declares. “I won 2013 Scotiabank Toronto Marathon Toronto, Canada October 20, 2013 Victah1111@aol.com 631-291-3409 www.photorun.NETwith the course record and running in front the last 10 km. The worst thing happened to me the last 300m when I followed the television car and I went off the course and I lost, for sure, more than 20 seconds.

“We went to an Ethiopian restaurant and it was a surprise for me because in other towns where I ran the marathon there are no Ethiopian restaurants. It was a good evening because I received a lot of congratulations from Ethiopians living in Toronto and also during the race there were some Ethiopian spectators helping me.”

The course record is one challenge. But he also knows he can’t predict what shape he will be in come race time.

“All the athletes would like always to go faster but it depends not only about my shape but also about the course.” he says. “If the climate and the wind will be ok I can again run near 2:07 or under – if the pacers are ok and able to go till 30km in a correct pace. There are very many variables in the marathon but the most important thing is my shape.”

Chimsa is 28 years old now and hails from the village of Kore Edo near Holeta Genet about 35 kilometres north of Addis. His parents are farmers and when he is between marathon races he likes to return to visit them and his two sisters and three brothers.

Normally he races two top quality marathons a year. On April 12th of this year he ran 2:07:56 at the Paris Marathon good for seventh place just two seconds behind one Laban Korir. It’s no surprise that he was disappointed with the result blaming it on a poor buildup due to an injury.

What the future holds for Chimsa is anybody’s guess. He has a wealth of experience and he has ambition. But he is also pragmatic.

“I was already at the IAAF World Half Marathon Championships and I won a silver medal,” he reminds a journalist. “I dream of representing Ethiopia at the Olympic games, but with all the new generation running so fast I know that will be difficult. In any case my goal is to win some top marathons in the next years.

“I would like to compete for another ten years. I hope injuries will not affect me (or not so much) in the future. You know your body has to support you, otherwise it is difficult to run. Then I want to share my experiences with the new athletes coming out and I would like to remain and work in athletics. Ethiopia has many big talents, so I think it would be great to coach new athletes and develop them.”

Many of the top Ethiopians have invested their earnings in businesses at home following the example of the great Haile Gebrselassie. But Chimsa is in no rush. He is focusing on his running career now, taking it one race at a time. Along with Laban Korir it will be a fine race when they line up in Toronto.

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Sep 01 2015
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No Excuses

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TORONTO September 1st 2015. Digital Champion Allison Slater’s most memorable running accomplishment was conquering her first race. Never in a million years did she think she’d be able to run 1km consecutively, let alone 5!  She is inspired to continue running by her family and friends who are always cheering her on through her training and at every finish line she crosses. Allison is excited to take on her first marathon this year at STWM and venture out of her comfort zone. When she’s not running, you’ll find Allison planning her next travel adventure, enjoying healthy food, or experimenting in the kitchen. Connect with Allison on Twitter and Instagram. 

No Excuses. By Allison Slater 

You know that little voice in your head that gives you a million reasons to stay put in your comfort zone? That evil little voice that just creeps up on you and tries to defend, condone and justify skipping out on that run? Whether you’re a long-time runner, just starting out, or even just thinking about giving it a go – that little voice may be all too familiar. Running is just as much a mental sport as it is physical and I find the mental part the most challenging. Being in the right state of mind, not letting yourself hold you back and just being able to push through is not an easy thing to do.

These are my top five most common excuses and what I tell myself to crush them before they get the best of me.

1. “It’s raining… But it’s snowing… It’s too cold… .It’s too Allison Slater Blog 1hot.” 

I absolutely love running outdoors and a treadmill is never an option for me. In the winter months, I wear clamps on my shoes for extra grip, double up my layers and I make sure to never leave without my gloves. On those extra hot days, running earlier in the morning or later in the evening helps beat the heat and humidity. Being prepared with the right gear for all seasons and weather conditions leaves little room for the weather to hold you back. The coldest days are the hardest for me, but also the most enjoyable once I get out there. I try to remind myself that the faster I move, the quicker I warm up.

 2. “I worked all day, I’m too tired.”

Yes, work is tiring, stress is tiring, life is tiring; but think about it, when have you gone for a run and actually regretted it afterwards? Once I get out there and get in the groove, I wake up and feel like I can take on the world. Running gets your adrenaline going and can give you a second wind.

3. “People are going to stare at me.”

People will stare, it’s human nature. Who knows, you may give that random stranger staring at you the motivation they need to get out there themselves and start running! I like to remind myself that I walk by so many different people daily that I don’t even notice, so odds are they probably won’t even remember you.

4. “I don’t have time.”

One thing I know about myself is if I really want to do something, I will make time for it. Having a routine that works with your schedule helps you to fit in a run on even the busiest of days. I enjoy waking up at the crack of dawn to hit the pavement before I start my workday. It helps increase my energy level first thing in the morning, which makes me way more productive throughout the day.

Allison Slater Blog 25. “I’m unmotivated.”

Sign up for a charity race that may be near and dear to your heart. It doesn’t have to be a marathon, it could even be a community run around your block. When I first started running, my runs were not measured by distance, I didn’t even know how long one kilometre was. I used to judge how long I ran by how many songs I listened to while out there. Every few days, I would throw another song onto my playlist and made sure not to stop until I heard them all. The tunes kept me motivated and the challenge kept me going.

The key to keeping yourself motivated it to make realistic, measurable, specific goals that keep your mission clear and attainable. You can also run with a friend or join a local run crew. Having someone to help push you to reach your goals and cheer you on when you’re feeling down may be exactly what you need.

Now don’t get me wrong, there are excuses and then there are actual reasons why you shouldn’t run. Pushing through an injury or disobeying your doctor’s orders are not excuses, they are reasons. Your body needs rest days to avoid injury and to recharge your battery. Taking a break can make you come back even stronger. Reminding yourself of your goals and what’s important to you will help you stay on track. Need a little burst of motivation? Connect with me on Twitter.

Aug 31 2015
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I Will: The journey from a 5% chance of ever being able to walk again to running STWM

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TORONTO August 31st 2015. This is the second in a series of four special blog features by Robert MacDonald, a 28-year-old Canadian who went from an ICU hospital bed, with a 5% chance of ever walking again, to training to run the Scotiabank Toronto Waterfront Half-Marathon in October 2015. Follow Robert’s journey via Instagram and Twitter.

I Will: The journey from a 5% chance of ever being able to walk again to running STWM. By Robert MacDonald. 

The date is Thursday January 13th, 2013 and I am carefully steering my wheelchair towards the in-ground scale at the Lyndhurst Spinal Cord Rehabilitation Centre. As I roll onto the scale and read the weight I feel astonished and defeated: I’ve lost 35 pounds in one month.

You have to understand, I was fairly fit before my accident; I was active and lean. This 35-pounds wasn’t extra weight; it was lost muscle mass.  As I wheeled onward to my morning physio appointment, I felt devastated and deeply frustrated at the state of wreckage my body was in.

A few days later my older sister Becky came to visit me at Lyndhurst.  She offered to take me to the local grocery store for some snack food noticing that the hospital cafeteria wasn’t serving meals at the time.

Looking back, I’m sure she suggested it because I looked like I’d spent the last month on a hunger strike. Either way, I was excited about my first car ride out of the hospital in my wheel chair. I knew it would help take my mind off the crushing realization, earlier in the week, of how my body had atrophied.

Little did I know that there were two things that would make that Sunday trip to the grocery store unforgettable for the rest of my life…

Becky pulled up in front of the hospital and pushed my wheelchair close to the open passenger door where I transferred somewhat clumsily from the wheelchair into the car. She folded up the wheelchair and put it in her trunk.  My mood quickly turned from excited and happy to sad. I thought to myself, “This is absolute hell; I can’t believe so many people go through this routine every day.” How shallow it seemed now, that I once considered grocery shopping a burden.

On a side note, I spent slightly over two months in a wheelchair. Though this seemed like forever at the time, I can only imagine the strength and determination of those who do it for their entire life.

After repeating the transferring process at the grocery store parking lot I was operating a wheelchair in public for the first time.

My sister, noticing I was low on strength and energy, started pushing me down each aisle of the grocery store. I repeatedly had to ask her to go slower because I couldn’t register everything as quickly as before from my newly seated vantage-point. I had to ask her to stop when I saw something I liked. I had to ask her for help every time I’d try to reach for an item that was now out of my reach.

I thought my weigh-in a couple days earlier would be the low point in morale; I didn’t think I could sink any lower. But in that grocery store, unable to do the simplest tasks without my sister’s help, realization hit me like a ton of bricks: this is what my daily routine would be like if I were in a wheelchair for the rest of my life.

But the world is such a strange, confusing, amazing place, and sometimes it is at these moments of dismay that the world decides to throw you a little bit of light.

This trip wasn’t just memorable for what happened at the store, but for what happened when we arrived back at the front doors of the hospital.  Becky got my wheelchair out of the trunk and to my side of the car but had circled back to close her driver’s side door.

Rather than wait, for some reason I decided I should transfer myself right away.  I guess it was instinct or maybe I just wasn’t thinking clearly, but as I attempted the transfer I tried to put my limp legs down to help out.  As I did, I yelped in excitement.

My sister, frantic and thinking I was in serious trouble, ran back around just at the moment my legs gave way and I toppled back into my wheelchair. I wasn’t in trouble; I had stood on my own, for the first time since my accident!  Becky gazed at me and saw the tears in my eyes as she raced toward me unaware of what had happened.  I was so happy my crying turned to laughter and I explained to her that for one single second I felt what it was like to stand again.

That single second was what I latched on to, and what carried me through so many of the challenges I would face mentally and physically in the upcoming weeks.

You and I will face many challenges mentally and physically in our marathon training and in life, but if there’s one thing I’ve learned it’s this: make sure you celebrate the victories, big and small, and use them as motivation to battle through adversity.

In Robert MacDonald Second Blog Gros Mornemy training, I’ve found running is a lot like climbing a mountain, which I did this summer in Gros Morne National Park.  Even if you run or climb the same route every day, each run or climb will never be the same. You will always face different challenges and you will always have a different feeling when you reach the peak or cross the finish line. Take it from me, experiencing victory never feels as good when you don’t have to fight and battle your way through adversity to get there.

Here are four of my personal, “Victories” over the last year. I hope you and I can add our 5th victory together when we cross the finish line at the Scotiabank Toronto Waterfront Half-Marathon this October.

Robert MacDonald Second Blog 10k1. Climbing the Maderas Volcano in Ometepe, Nicaragua (1,394 metres) in December 2014.

2. Completing a 10Km run with my father, sister, and best friends in April 2015 (photo at right.)

3. Climbing the challenging volcanic rock debris field of the summit of Gros Morne in Newfoundland’s Gros Morne National Park in July 2015.

4. Cycling 75km for the Ride for Heart (in some rough weather) in support of my grandmother, a good friend’s father, and a business mentor who all have been affected by stroke’s in their lives.

Your Training buddy,
-Robert MacDonald

To read part 1 of Robert MacDonald’s blog series click here.

Aug 31 2015
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Train With Grains Recipe: Double Breakfast!

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Train With Grains Recipe: Double Breakfast.  By CRS Community Leader Steve Layton.

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. For today’s recipe Steve Layton serves up a double breakfast for those long run days where you need to fuel both before and after your run. A hearty bowl of oatmeal before and a stack of delicious pancakes for after! Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50! 

So you know the drill by now, it’s long run day!  You’re going to get up early, you’re going to fuel up and you’ll pound the pavement for hours on end until you hit the milage required to know you got it in the bag when race day comes.

For me, this part of training early on was not necessarily a pleasant one, I commonly found myself running out of steam mid run when only relying on gels and sports drinks and then was ravenous for food the rest of the day.

To remedy this I did some research (and trial and error) to determine a solid fix, and thus my long run double breakfast program was born!

Breakfast 1: Oatmeal Bowl of Champions!

I know what you’re thinking, oatmeal, super original right?  Well it gets the job done providing a solid base of slow burning carbs in your stomach for when you head out on a long effort, and you can have a little fun with it.

What to do: 

Make 1/2 cup of instant oats by mixing about 1 cup of water in a bowl with the oats and put that in the microwave for about 1 minute or until they oats are puffing up in the bowl.

Now that was hard I know, we have oatmeal!  Now the fun part!

Add the following to oatmeal while it’s piping hot so it melts in to it!

2 Tablespoons of chunky peanut butter (or whatever nut butter you got handy)

1 Tablespoon of honey because if it’s good enough for bee’s it’s good enough for me!

Then stir all that together and you’re ready to add some toppings.

1/4 Cup of Almonds and Raisins if you’re in to that sort of thing!

1/4 Cup of granola on the top cause why not add some more crunch!

That’s it!  Consume this blend of slow burning energy about 30-40 minutes before you head out the door and you should have a solid power base to run for the next few hours.

Breakfast 2: Long Run Done GIVE ME ALL THE FOOD!

We know the post long run breakfast should be a well balanced meal to aid in recovery of tired muscles but all we can think at this point is “GIVE ME ALL THE FOOD!”.

You know what, that’s fine too because this second breakfast fits that bill with a combination of carbs, protein and sugars to get you fixed up in the recovery department while taking away those short-term “OMG I’m tired, hungry and wolves are after me” feelings you have right now.

To meet this need we will once again be looking to instant oats, but this time they will be transformed into delicious oatmeal pancakes (yes I know, oats again, what can I say I like oatmeal.

This recipe is a little more tricky then the oats in a bowl so you might want to make the batter in advance of your long run so you can pour and go when you get back.

Oatmeal Pancakes:

3/4 cup quick-cooking oats

1 1/2 cups plus 2 tablespoons well-shaken buttermilk, divided

3/4 cup whole-wheat flour

1 1/2 teaspoons baking powder

3/4 teaspoon baking soda

1 tablespoon honey

1/2 teaspoon salt

1 large egg, lightly beaten

2 tablespoons unsalted butter, melted

1 tablespoon packed brown sugar

1 Super soft old banana

What to do:

Start by microwaving 3/4 cup milk until you got Steve Latyon TrainWithGrains Blogsome warm to hot milk.

Pour the oats in with the warm milk and stir in the honey to hot mix and let it soak for about 10 minutes allowing the oats to hydrate as much as you might need to after a run.

In a larger bowl you need to combine the flour, baking power, baking soda and salt and whisk that all together.

Stir the egg, butter, brown sugar and a cold 3/4 cup of milk and the now fully hydrated oat mixture and mash in the soft banana in it’s own bowl, then mix that with the dry ingredients.

Whisk that until it’s smooth like Lionel Richie. Feel free to listen to “Say You, Say Me” if it helps your process! You can also add more milk, or as I like to do add coconut milk, to get the consistency of the batter to where you like it.

Now all you have to do is pour pancakes any size you like in to a medium heated frying pan that was greased with a little butter and off you go.

Personally I then like to toss a few eggs and some bacon on the side of these cakes and a liberal does of real maple syrup for the perfect post run solution to Runger.  Enjoy!

* Share your favourite pre or post run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a $50 “Good In Every Grain” prize pack!