ww

w.ru

nnin

gro

om

.com

2002O C T O B E RSEPTEMBER

p1_212940.ps 9/7/02 12:58 AM Page 1

Who are you running for?

Walk or Run, 5k or 1k on Sunday, October 6, 2002. Help create a future without breast cancer.

Last year, more than 115,000 people - men, women and children - walked andran, raising over $11.2 million for the Canadian Breast Cancer Foundation. Nowyou can be a part of our biggest and best Run ever, joining 34 communitiesacross Canada. It’s your chance to help in the fight against breast cancer. Walkwith us or run with us. Participate on your own or with a friend or two. Take theTeam Challenge with your family, business associates or schoolmates.

(NC)—On October 6, 2002 (October 20 in Victoria) Canadians of all ageswill turn out in full force to support the 11th annual Canadian BreastCancer Foundation CIBC Run for the Cure.

Coast to coast in Canada, 34 communities will host Run Sites and raisemore than $12 million for the Foundation’s vital efforts in creating afuture without breast cancer.

For more information on the Run routes and times at the following RunSites, visit the Canadian Breast Cancer Foundation Web site atwww.cbcf.org.

2002 Run Sites across CanadaAbbotsford (Fraser Valley) Oshawa (Durham Region)Barrie/Orillia OttawaBrampton PeterboroughBurlington (Hamilton/Burlington) Prince GeorgeCalgary ReginaCharlottetown (PEI) Saint John, NBEdmonton St. Catharines (Niagara Region)Fredericton St. John’sHalifax SudburyKamloops SydneyKelowna Thunder BayKingston TorontoKitchener (Kitchener/Waterloo) VancouverLondon VictoriaMoncton WindsorMontreal WinnipegNanaimo Yellowknife

Plus 4 Satellite Sites — Brandon; Red Deer; Sault Ste. Marie; Simcoe- News Canada

Coming soon to a community near you!The Canadian Breast Cancer Foundation CIBC Run for the Cure

Cap Sleeve T-Shirt• 100% cotton • embroidered logo• lightweight • machine wash • clean stylingSizes S-L Periwinkle RFC-400

Long Sleeve Hoodie• 100% cotton • embroidered logo

• lightweight • machine wash Sizes S-L Periwinkle RFC-100

Fleece Vest• full zip • front pockets • relaxedfit • drawcord waist • embroideredlogo • machine washSizes S-L Periwinkle RFC-300

h t t p : / / w w w . p i n k r i b b o n s p o r t s . c o m /

p2_212940.ps 9/7/02 12:59 AM Page 2

PAGE

Running Room Inc.9750 47 Avenue, Edmonton, AB T6E 5P3www.runningroom.com / run@runningroom.com

131, 996 printed monthly.353, 844 readers monthly.

Copyright 2002, Running Room Inc. All rights reserved. The informationcontained in this magazine may not be published, broadcast or other-wise distributed without prior written authority of Running Room Inc.

Printed in Canada.

Runners enjoytheir firstMonctonRunning RoomRun Club outing.

Grand Opening (Pickering, ON & Moncton, NB) 6The Great Wall 9

Homemaker’s Half Marathon 12Don’t Worry, Be Happy! 14

Mastec’s Rebecca Run for SMA 15St. John’s - A Runners and Walkers Paradise 16

Two Long in Deutschland Part 2 21My List of Reasons 24Our First Triathlon 26

Are you interested in receiving theRunning Room Magazine on-line?

To download the magazine as a PDF, go to the RunningRoom web site at www.runningroom.com and click on

our magazine.

Editor John Stanton - jstanton@runningroom.com

Design/Layout Nicole Lathe

Copy Editor Jay D. Winans

Advertising Jason Stanton - jason@runningroom.comMike Mendzat - mmendzat@runningroom.com

September / October2002

27 Sheer Utter Pride28 ITU World Triathlon Championships32 Ilio-Tibial Band (ITB) Friction Syndrome35 The Dukes of Ottawa37 Race for the Cure 2002 - Weekend of Wonder38 Edge to Edge39 Mellow Yellow42 Doctor Good Shoes44 Runner Profile - Bonnie Henry

The Running Room is about building communities. The Running Room Magazine is your magazine with many of the articles writ-ten by you. In addition to training tips, new products, and informative articles by running experts there are articles on goal set-ting, motivation and inspirational success stories about real people in each community across America and Canada.

p3_212940.ps 9/7/02 1:00 AM Page 3

Page 4 —————— Running Room Magazine

Run for the CureRunning Room

Pink Ribbon ApparelContributions To Date

$159,326

Register for races and clinics on-line! Right now, on our website, runners from across the coun-try and around the world can signup for events such as the CanadianInternational Marathon, OkanaganInternational Marathon, QueenCity Marathon, Casino NiagaraInternational Marathon andVancouver InternationalMarathon. Visithttp://events.runningroom.com

One of the greatest benefits ofrunning with the Running Roomis the camaraderie and friendshipsthat develop. Visit our DiscussionBoards and talk with other run-ners about training, injuries,nutrition, or even what your nextrace should be!http://www.runningroom.com/htdocs/discus

Visit the RunningRoom store on-line!You’ll find all thegreat product fromour stores, with easy,secure purchasing foryour convenience!

http://shop.runningstore.com

Save a Tree!Save Gasoline!

ENTER ONLINE!Enter one or more of our popular races, fromyour computer at home!

Okanagan International MarathonOctober 13, 2002

Canadian International MarathonOctober 20, 2002

Casino Niagara InternationalMarathon

October 27, 2002

MARATHON®

and HALF MARATHON

Vancouver InternationalMarathon

May 4, 2003

Sept - Oct 9/10/02 8:21 PM Page 4

BARRIE’S CANADA DAY RUN

1-800-419-2906 —————— Page 5

What a weekend! Barrie’s Canada Day Run for the YMCA was the highlight of a wonderful weekend. Barrie’s

Promenade Days in downtown Barrie got everyone in the Canada Day spirit. With race kit pick-up and our sidewalk sale

on the go, the Barrie Running Room was a beehive of activity.

Race day arrived on July 1, 2002, with over 200 participants pre-registered for the run. The temperature was a swelter-

ing 41 degrees Celsius. Lo and behold, we had another 165 runners wanting to join the fun. Even our 1-k Fun Run for the

kids was a hit, with 60 little ones going the distance. They even showed up some of the older crowd with their excellent

stretching techniques.

All of our Learn to Run, For Women Only and 10-k Clinic participants finished the race standing and smiling. Hydration

was the word for the day, with a few of our runners opting for a dip in our cool Kempenfelt Bay.

The fun didn’t stop when the run was over. There is a water park near the finish line that almost everyone went into to

get their feet wet (as well as the rest of themselves). There was also a hot dog BBQ with all the fixings. For dessert, we

enjoyed Kathy’s homemade cookies with bananas and drinks.

Kathy would like to express her thanks to her Running Room Team, as well as all the volunteers who made this day such

a success. All our sponsors deserve a round of applause for their fantastic donations to the event. Also, we thank our run-

ners for their wonderful energy and good spirits though out the day.

Writ

ten

By K

im S

eki

We are writing to express how fortunate we are to have such an exceptional run-

ning coach and manager at the North Vancouver Running Room location. Her

name is Jennifer Mar, and she has brought us a long way.It all started when the four of us signed up for the Women’s Only, Learn to Run

Clinic in January, 2001, knowing nothing about running or each other. Jenn

was our coach, and her energetic and cheerful ways made us feel welcome. She

brought us along each step of the way and took interest in our progress and con-

cerns. Jenn is a great listener and offers the best advice along with first-hand

inspirational stories and many laughs. In addition, after the course ended, she

devoted one night a week out of her personal time to run with us beginners,

which was very supportive and way beyond the call of duty. That’s just the kind

of person she is. Our group formed a great bond, and we are continually motivat-

ed. Together we completed the French Dressing Women’s eight-kilometre race in September, 2001 (as pictured), followed by the

Run for the Cure’s five-kilometre race in October, and the Community Cares 10-kilometre race in February, 2002, all in great

times. In fact, we are now working towards our first marathon in Vancouver on May 4th, with Jenn as our coach for the Marathon

Clinic, of course!

We are definitely improving and heading in the right direction; however, we would not be going strong today if it weren’t for

Jenn’s encouragement and enthusiasm. She has become more a friend than a running coach. Thanks so much for making it fun,

Jenn!

[Pictured are (L to R) Misha Wilson, Carly Gray, Nadia Myerthall, and Deb Johnstone.]

BARRIE’S CANADA DAY RUN

OUR CHEERFUL COACHOUR CHEERFUL COACH

Carly

Gra

y

Sept - Oct 9/10/02 8:22 PM Page 5

Hundreds of runnersand walkers joined inthe celebration at theopening of the newRunning Room inPickering, Ontario.

Joining in the fun at thebarbecue was a strongcontingency from theWhitby Running RoomRun Club, who droppedin to check out the newlocation and join in therun. Mark “IronmanHot Dog” Arnott and hisside kick Scott “Flipper”Myers fed and enter-tained the crew of walkers and runners on their return from the inaugural practice run. Store Manager Dave Miller andassistant manager Jessica Lange welcomed runners to the first practice run on Wednesday. John Stanton was on hand to lead oneof the groups and demonstrated the advantages of a group run and the 10:1’s walk/run program.

On Sunday the group ran the waterfront trail system enjoying the cool breeze, great scenery, camaraderie and fun. Drop in andsign up for one of the many clinics or join in the free group runs. The store is located in Pickering Square, at 1450 Kingston Roada block from the Recreation Centre.

The Running Room training clinics generated much interest with the walkers and runners. Dave Miller explained the variouscommunity events the store has, such as: Santa’s Run, New Year’s Resolution Run and the Pink Ribbon apparel program. •

Pickering, Ontario

John

Sta

nton

Grand Openings!

Sept - Oct 9/10/02 8:26 PM Page 6

1-800-419-2906 —————— Page 7

The Running Room openedits first location in New Brunswick atthe end of August 2002. The store is located at Landing at the Bend,300 Main Street in Moncton, virtually at the border of the Town of Dieppe. Thestore backs right onto the boardwalk and the beautiful running trails that followthe banks of the Petitcodiac River, world-renowned for its tidal bore.

The Mayor of Moncton met John Stanton, the president and founder of the Running Room within an hour of his arrival in NewBrunswick late Wednesday afternoon. His Worship Brian Murphy officially welcomed John and the Running Room to Moncton.John presented Mayor Murphy with a Running Room Run Club t-shirt, making him the first run club member at the RunningRoom in Moncton. The Running Room was also pleased to announce that they will be an active partner in the Vitality Monctoninitiative. Mayor Brian Murphy launched the City’s new wellness program in May 2002 to promote community wellness andencourage citizens to adopt healthier lifestyles.

Dieppe, Moncton, and Riverview continue working hard to improve their interconnecting multi-use recreation trails. TheRunning Room and dedicated walkers and runners everywhere salute you for your vision and leadership in the area of trail devel-opment!

Thursday afternoon the Running Room hosted the launch of the 2002 CIBC Run For The Cure campaign. Moncton MayorMurphy, Riverview Deputy Mayor Ann Seamans and Dieppe Councillor Robert Arsenault laced up their shoes in the fight to finda cure for breast cancer. They predicted that thousands of running shoes would get worn out in Greater Moncton preparing forthe run on Sunday October 6th at Centennial Park in Moncton. In fact, the local dignitaries issued a friendly challenge to the restof the Maritimes, particularly Fredricton and Saint John to TRY and beat the success that Greater Moncton is going to have withthe CIBC Run For The Cure in 2002!

Within a few hours of opening, a sneakers recycling bin was set up at the store. The sneakers are collected for Nike’s Reuse-A-Shoe Program and sent to Nike’s Recycling Center in Wilsonville, Oregon. John Stanton dropped the first pair of used sneakersinto the bin provided by the great folks at Westmorland-Albert Solid Waste Corporation. The public is invited to drop off theirused sneakers at the Running Room and join us in making our environment a greener place to walk and run.

Hundreds of people gathered for a BBQ and official ribbon cutting ceremony at the Running Room on Thursday evening. MayorMurphy did a Running Room three-peat by bringing greetings on behalf of the City of Moncton. Riverview Councillor BillMcBeath, an avid runner, also brought greetings at the opening.

Friday morning, John Stanton joined CIBC Run For the Cure co-run directors Lynne Kelly and Yvonne Rowell and about 50 TeamCaptains at an information sharing breakfast.

The weekend before the opening, the Running Room was pleased to support the great work being done by the organizers of theLegs for Literacy Run in Moncton. As a result of the run, cheques for one thousand dollars were presented to two local schoolsduring the Moncton West-Riverview Rotary Club luncheon on Friday, August 30th. John Stanton was the guest speaker at theluncheon. John spoke about the link between business, community and volunteerism, as well as the many positive benefits thatexercise and fitness can bring to our lives.

Kris Acker, formerly of the Slater Street Running Room in Ottawa, assumes the responsibility of Manager of the Greater MonctonRunning Room. Kris says that it was a tough decision to leave her many friends and loyal customers in the nation’s capital, butthe opening of the new Running Room allowed her to return home to the Maritimes. Welcome home, Kris!

Kris says that she looks forward to working with the walkers and runners of Greater Moncton on many exciting local events. Thecommunity can expect to see a Santa Shuffle to take place in early December with proceeds gong to the Salvation Army. Also, tra-dition dictates that Running Rooms across North America host a Resolution Run on New Year’s Day. Who knows? Maybe, work-ing with the local community, a half-marathon or marathon could be in Moncton’s future. Certainly this community has every-thing else to offer citizens and visitors alike!

Many thanks to all of the great people in Dieppe, Moncton and Riverview and beyond for the incredible welcome they gave to JohnStanton and the Running Room staff during the opening of the store. •

Geo

rge

Sam

son

Moncton, New Brunswick

p7_212940.ps 9/7/02 1:02 AM Page 7

Run for Ontario’s Food Banks.

The First Annual Ontario

TURKEY TROTToronto . Saturday, October 12, 2002

1K (for kids) . 5K . 10K

Registration forms available online at www.runningroom.com or at Running Room Stores.

For more information call: 416-203-9615

Ad by

Sept - Oct 9/10/02 8:47 PM Page 8

The Great Wall Marathon

1-800-419-2906 —————— Page 9

I remember many years ago struggling to hike up a mountain in Switzerland. I was going crazy.I lacked the patience that it took. “Just remember, every step you take is closer to the top.” I feltat ease after that. I began to enjoy my surroundings. Everything became beautiful. Little did Iknow that piece of advice would help me not only then, but also many years later.

It has only been two years since I began running. I am 34 and a lot healthier and fitter than Iused to be. I started running after I met someone who died of lung cancer. He has been my inspi-ration ever since. Before he passed on he had some choice words for me: “ Take care of your life.You are treasure. Don’t you ever forget it.” I believe that we are all treasure, and we just forgetthat we are. So, I decided to run my first marathon, Detroit/Windsor, in his honour. He wasfrom Detroit, and I was from Windsor. It seemed like the perfect journey.

Being a total newbie to running I needed a place to go. That’s when I found the Running Room.I went in there, nervous and inhibited. Sharon Lipitski sold me my first pair of shoes (which Istill have). The staff at the Running Room was fantastic. They made me feel comfortable andwelcome. They were also very helpful in my training. I finished Detroit, and when I received mymedal I thought of my friend, Curtis. That day I found where my treasure was, my heart. That’swhere my medal hung. Since then, I ran Detroit again and many more races around Ontario.This year I ran both the Forest City and the Great Wall Marathons. I went from cold, wet, non-stop hard rain to hot, dry 37-degree-Celsius conditions in just two weeks. The Great Wall is onerace I’ll never forget.

I arrived in Beijing with lost luggage, jet lag, and no race organizer to be seen. After three hoursof waiting for “assistance to my hotel,” the race organizer was no where around. I took a cab, andit cost me 80 dollars. Oh well, forget it—you’re in China! Focus on the positive. As runners, that’swhat we do. I got to my hotel and checked in. I finally got some well-deserved rest. The flightover was 16 hours. I think my race started when I left Toronto. With lots of sightseeing tocome, the race wasn’t until the end of the week. Beijing is incredible. It’s big—very big—15 million people and 9 million bicycles.

I first saw the beauty of the city. It started with the Temple of Heaven and the Forbidden City,and then Tiananmen Square. I was all over that city going from a teahouse to a coffeehouse(where, funny enough, I saw Ethan Hawke and Uma Thurman. I left them alone). Touring thecity and seeing China gear up for the 2008 Summer Olympics was exciting. I felt happy for them.Everyone was very open and friendly.

Two days before the race we had an inspection of the wall, a very scenic four-hour bus ride toHuangyaguan up through the mountains of the Tianjin province to the Great Wall. With a 7:45-a.m. start time we were up at 2:00 a.m. to head out on race day. The inspection was mandatorysince this section of the marathon was dangerous. With steep ascents and descents, the wall’s3,700 steps challenge the average runner. Temperatures were around 37 degrees Celsius, mak-ing dehydration and heat exhaustion likely. The rest of the race was run through the country,crossing through remote villages with the locals cheering. The children were most memorable.

The Great Wall is everything you can imagine. Its beauty and size is breathtaking. Although Ifound the race to be very poorly organized—lack of sport drinks, proper food, warm water—Iwasn’t going to let it spoil my adventure. The camaraderie among the runners from all over theworld was felt throughout the race. I had the privilege of running with Dave from the U.S., whosix weeks earlier had broken his leg, and with Christine from New Zealand, who was the secondfemale overall. Meeting all sorts of runners took my mind off of my seven-hour-and-10-minutejourney. The winner came in at 3:42.

Although the race is considered a marathon, it is more like an ultra. It is known as one of themost challenging and toughest marathons. I can tell you that it is very gruelling but worth everystep. The one-week-tour event is a joint project between the Danish Athletic Federation andDanish Albatros Travel, in alliance with Chinese Fujian Comfort International Service Company.

After running two marathons in two weeks my most memorable moment came during my flighthome from China. With my body weak and battered, and spending my entire flight time in themiddle seats, I was bumped up to first class in my stopover at Vancouver. I stretched out andrested my tired legs, drank Pinot Noir, munched on cashews, waited for my hot towel, and lis-tened to Mozart. Ah.

Special thanks to every one at the Running Room for all your expertise and help with my run-ning adventures.

Happy running.

Danny D’Angelo is a bartender living in Toronto. Dann

y D’

Ange

lo

Sept - Oct_P9 9/10/02 3:56 PM Page 9

If your “to-do” list looks like this...

...then we have the solution for you!

Join the Running Room/Nike Team at this year’s RunFor the Cure on October 6, 2002 at 50 locations taking part across Canada. Your participation willhelp find a cure for Breast Cancer and give you a funway to check off your “to-do” list. The first 1000 registered will get a free Nike hat, and each teammember will be eligible to win one of five $100 Nikegift certificates. As well each member on the winning teams will receive a free pair of Nike socks!

The Running Room store that has the most runners &walkers participating in the Run will receive the coveted “Goddess of Victory” trophy for the entireyear.

Drop by your local Running Room for further details.

-relieve stress

-get healthy

-develop positive attitude

-have more confidence

-find other runners at my level

-help cure breast cancer

Sept - Oct_P10 9/10/02 4:10 PM Page 10

p11_212940.ps 9/7/02 1:15 AM Page 11

Page 12 —————— Running Room MagazinePhoto Credit: Nicole Lathe

Sept - Oct 9/10/02 9:49 PM Page 12

1-800-419-2906 —————— Page 13cole Lathe

Spectators at the Running Room 5 Mile and Homemaker’s Half Marathon saw a sea of determined faces line up to run on August 25 in support of the education of women in underprivileged communities. With almost 700 finishers in the two events, itwas one of the largest road races this city has seen with participants and spectators alike enjoying a beautiful sunny day and thefirst class facility that had welcomed the World Track Championships to Edmonton. Both the 5 mile and half marathon partici-pants would be starting and finishing on the very same track that had seen the footfalls of some of the best and fastest athletes inthe world. The volunteers were friendly and helpful, the course had PB potential and the participants toed the line with some oftheir own difficulties to overcome — and some dreams that they might secretly be hoping to fulfill.

Mixed in with the seasoned road racers, t-shirt collectors and the "first time I've run so far" athletes, were a couple of runnersdeserving of special mention. One was a runner new to the racing scene in Edmonton — a blind girl drawing on the strength ofher dreams and desire to achieve independence, and one deaf runner who is a staple at our races here — who incites the crowdsinto mass waves because he can't hear their applause cheering him on. We can identify with the individuals described here. Allof us have a dream to achieve, an opus to fulfill and the desire to better our lives — and we give wholeheartedly to charities thatwill help us live vicariously through the successes of the lives we are trying to touch. We appreciate the opportunity to have GiveGirls a Chance as the recipient of the proceeds of this event and look forward to next year’s event being even bigger and better.

Half Marathonand Running Room 5 Miler

H o m e m a k e r ’ s

Mar

lene

Bus

tos

Sept - Oct 9/10/02 7:57 PM Page 13

“Hey guys, can I come?” Begrudgingly, my two older siblings agreed. They were on their way out for a run, and I was a seven-year-oldkid who just wanted to be a part of things. I hurried to put my rubber boots on to follow them for their run through the streets ofWinnipeg. Rubber boots, you say ... yes, rubber boots. I had no idea what I was asking to be a part of. After about two blocks of clomp-ing down the sidewalk I surrendered. “You guys go ahead. I’ll see you back at home.” They snickered and ran on. To this day, I stillhear about that tale from them.

As time passed I struggled with years of obesity. The only exercise I ever did was climbing a flight of stairs to go get some munchies forall the television I’d be watching that evening. Throughout junior and senior high school I endured the cruelty of the average teenag-er. The treatment and comments only led me to lean on food all the more.

Part of the reason for my obsession with weight had to do with my parents, my mother in particular. Countless numbers of times I’dhear, “You won’t get anywhere in life if you are fat. You’ll never have a boyfriend either.” As you can guess, this left me with very littleself-esteem. As my parents were separated by this time, I decided to go and live with my father. He also would comment on my weightbut for different reasons. There is a history of diabetes in our family, so his comments weren’t hurtful. Shortly after that I decided togive this weight-loss thing a try. It sure wasn’t easy. For the majority of my teen years I tried and failed many “get skinny quick” tac-tics. It was when I was about 19 that I went to visit one of my sisters in B.C. who was working as a clinical dietician. Lucky for me thatwe were related, because I never would have gone to anyone like that.

We sat down and came up with a meal plan to get me started. Over the next year I lost 60 pounds. My dad was proud of me, and sowas I. For the next long while I hit a plateau. I also began socializing more, which meant eating more late at night. Slowly some weightcame back, but I was still always aware and never let it get out of hand. That summer I incorporated biking, running, and weight train-ing into my plan. I was hooked! Sure, there are times when I didn’t do anything for a few weeks, and the scale would go up and down,and still does. It’s a lifelong journey.

My dad, my best friend, passed away the following summer. If I had to name anyone on this planet who had the greatest impact on mylife, it was definitely my dad, Ron. His life theme was after the song, “Don’t Worry, Be Happy.” He was the only person who broke downmy walls and loved me unconditionally, fat or skinny.

Thankfully, my mother was wrong in her view. At 24, I met my husband, who has also struggled with weight issues throughout his life,and has shown me a new kind of love, one I never knew existed. We are now on a journey together. Two years ago we started a fitnessprogram, which mainly involved running. It sure makes a difference when you’re doing it with someone.

Last Christmas, we were out in B.C., when my sister had a great idea. The year 2002 marks the 10th anniversary of my dad’s passing,so she thought we could honour him by entering a marathon as a family. On June 16th (Father’s Day), my sister Susan, with whom Iran in my rubber boots, her husband, my sister Karen, the dietician, and my husband Gerald and I all completed a different segmentof the Manitoba Marathon. This was the first marathon for my husband and me, so it just seemed fitting to do it for this occasion—andin Winnipeg.

I’ve come to accept that watching what I eat and incorporating exercise into my daily routine will always be something I have to do.With the support team I have in my family, I know it’s possible. Thanks, Dad, for caring so much about our health. We miss you!

Jane

t (Ba

ert)

Hard

er

Don

’t W

orry Be H

appy!

p14_212940.ps 9/7/02 1:19 AM Page 14

1-800-419-2906 —————— Page 15

Nobody ever forgets diagnosis day. Nobody!

I was training hard for my second marathon at the time of the diagnosis. Running with the Running Room clinic wasa much-needed outlet for my anger, frustrations, and disbelief. Many days I ran with tears streaming down my cheeks.Sometimes I ran on my own, others I blubbered away to my running mates.

At 15 months of age, Rebecca, my 15-month-old niece, was diagnosed with Spinal Muscular Atrophy, a genetic, neu-romuscular disease that affects voluntary movement. Those afflicted slowly and painfully lose their ability to crawl,walk, hold their head up, swallow, and even breathe. Currently, there is no treatment or cure for SMA. Fifty per centof the children diagnosed before their second birthdays die before they turn two. One in 40 adults carries the SMAgene.

Soon I found my sorrow turn to strength. Just thinking about Rebecca and her plight would inspire me to run hard-er and further. She alone was the reason I was able to shave 45 minutes off my previous best as I ran the streets ofChicago in October 2001.

And then it hit me. This wasn’t about me. It wasn’t about getting better or running stronger. It wasn’t about being thebest that I could be. It was about Rebecca. It was about a disease for which there was no cure. I found myself runninglong on a particular Sunday with my usual running partner. I started crying, almost uncontrollably, as I realized thatRebecca was challenging me, but not for personal gain. That sweet little pumpkin with the curly brown hair and live-ly big eyes was challenging me to find a cure for her disease.

I wiped the tears from my cheeks and finished my run. Almost immediately I started working with Refton Blair andthe Running Room to organize a five-kilometre run/three-kilometre walk to raise awareness and research dollars.

The first annual MasTec’s Rebecca Run for SMA was held July 13th in Newmarket, Ontario. What an incredible dayit turned out to be. From the moment of arrival everyone felt the pulse and the energy that radiated throughout theevent. There were runners and walkers, old and young. There was face painting, music, and singing, and enough foodto feed an army. The media was on hand taking pictures and conducting interviews.

The one-kilometre SMA Scamper included certificates of accomplishment, lollipops, and Big Mac coupons for all thechildren. There wasn’t a dry eye or a quiet voice when six-year-old Bernie from Guelph crossed the finish line in hismotorized wheelchair. The five-kilometre race saw the first place finisher cross the line in just over 16 minutes as thethree-kilometre walkers enjoyed a wonderful stroll around the picturesque Fairy Lake.

The synergy continued to the BBQ, awards, and speeches. We heard an amazing talk about the disease, the research,and where all our donations were going. There were plenty of wet eyes hidden by sunglasses as my brother, Rebecca’sdad, talked about the wonder of his youngest child and how lucky he feels because he gets to see her sweet little faceevery single day, the same sweet little face that inspired so many to participate and gather pledges.

Our Gold-level sponsor, MasTec Canada, was out in full force, calling the race starts and participating in the events.The VP Operations Canada and the CEO were so thrilled with the day that they kicked in another large amount forresearch. All said and done, over $45,000 was raised of which 95 per cent will go directly to the medical teams fortreatment and cure research.

Thanks to Running Room for seeing the glimmer in my eye and bringing the event to fruition! Plans are underway forthe 2003 event. If you’d like to help your local Running Room store with a sister event, please contact me atlsmith@sympatico.ca. Lo

uise

Sm

ith

MasTec’s Rebecca Run for SMA

p15_212940.ps 9/7/02 1:20 AM Page 15

Page 16 —————— Running Room Magazine

In 1989 , while building a lookout on famous Signal Hill , a local philanthropist noticed that the local trails were not connected to oneanother. Between 1989 and 1992 studies on feasibility were done andin 1994 The Grand Concourse Authority was established to design anetwork that would extend 90 km through St John's Mount Pearl andParadise.

The trails cover a wide range of terrain from flat, converted railwaybeds to hilly scrambles with a set of steps that climbs 200 ft.

One trail that will provide a nice relaxing practice run is the trail fromLong Pond down to historic Quidi Vidi ( pronounced by most" kiddyviddy" ) Lake.

You can pick up the trail at various points from the Running Room inChurchill Square. Runners will head northerly to Elizabeth Ave, turn-ing left and coming to the traffic lights at Allandale Rd, and then turnright. You will pass by the campus of Memorial University ofNewfoundland and The Arts and Culture Centre. Cross Prince PhilipDrive and this is where you find the beginning of the Long PondTrail. Proceeding in a counterclockwise direction, you will be passbehind some of the colleges that are part of University. This trailalternates between crushed gravel and packed dirt with bridges andboard walks as you cross the streams that feed the Pond. The northside of Long Pond is a challenge with several short steep climbsthrough a beautiful balsam fir forest . One of the great features of thistrail is The Fluvarium. This is an interpretive centre built over NaglesBrook to show the underwater life of a stream. Well worth a visit afteryour run!

You are now back on Allandale Rd. and ready to get on the RenniesRiver Trail. The Grand Concourse has great signage to direct you forall of the trails...but look down! Follow the blue fish someone haspainted on the sidewalk to get you to the board walk that runs alongthe Rennies River. This river works its way from Long Pond to QuidiVidi Lake through residential areas, but the trail has been built insuch a way that at points you would think you were in an untouchedwilderness. Part way along you cross a bridge at Portugal Cove Rd.which was once believed to be haunted by the ghost of a soldier killedin a duel. The trail becomes flatter as it turns into a flood plain at thehead of the lake. The trail around the Quidi Vidi Lake is a combina-tion of crushed gravel and boardwalk and is a very flat section of thetrail system. The lake is quite historic — it is the site of the longestcontinuous sporting event in North America — The Royal St John'sRegatta. A series of rowing races has taken place on the lake since1826 and, not only that, this is the only place in North America thatstill uses fixed seats in the rowing shells.

After completing a circuit of the lake you can pick up the RenniesRiver Trail again to continue your way back to the St John's RunningRoom. Along the river, take time to notice some of the ducks andbrown trout that inhabit the river. Where the trail crosses ElizabethAve. turn left to return to Churchill Square just 500m away.

St John'sA Runners and Walkers Paradise

Bruc

e Bo

wen

Sept - Oct 9/10/02 8:04 PM Page 16

100% of proceeds go to Homemaker's fundraising initiative, Give Girls a Chance.Educate a Girl. Change the World.

Join Homemaker’s for our inauguralGive Girls a Chance fundraising runs

The Toronto run starts and finishes at Coronation Park on Toronto’s waterfront. Join us for great entertainment, goody bags, food and refreshments. First 500 entrants receive a free collector T-

shirt. Lucky draw prizes include 100 free gift subscriptions to Homemaker’s, a Tabi gift certificate,dinners from Swiss Chalet and Town and Country Buffet Restaurants. Hosted by Susan Ormiston of CBC’s The National and Marketplace.

Homemaker’s, in partnership with the Running Room and Tides Canada Foundation,presents a 5K run/1K walk in Toronto to raise funds to help educate

less fortunate girls in countries around the world and in Canada.

Toronto: Sunday, Sept. 22, 2002 at 9:30 a.m.Running Room online registration: www.runningroom.com.Or register at a Running Room store in the Toronto area.

Get Healthy & Give Girls a Chance!

For more information check out www.homemakers.com.

e

p17_212940.ps 9/7/02 1:21 AM Page 17

every day at dawn, the ocean asks, “you wanna race?”

Sept - Oct 9/10/02 9:28 PM Page 18

www.newbalance.com 1-800-253-SHOE© 2002 New Balance Athletic Shoe, Inc.

W 7 1 5 W O M E N ’ S R U N N I N G S H O E

A supportive cushioned trainer• Abzorb® cushioning in the heel and forefoot• Medial EVA Post provides support for mild to

moderate over-pronators• Stability Web® provides midfoot support and

torsional stability• Solid Rubber Outsole for a cushioned ride

with N-durance™ Heel Pad for long-lasting heel strike

• Available in widths: 2A, B, D

Sept - Oct 9/10/02 9:32 PM Page 19

p20_212940.ps 9/7/02 1:27 AM Page 20

1-800-419-2906 —————— Page 21

The starting point for this event is in the town of Eisenach, a formerEast German town on the edge of the Thuringian forest. During thisrace you spend your entire time running through this forest onlyemerging to stagger across minor roads with that dazed “deer in theheadlights” look.

The cobblestone streets of the old part of Eisenach were empty andquiet at 5:00 a.m. as we parked and wound our way through to themarket square for the start. At the square I ran into a couple ofGerman friends running the same event and they proceeded to messwith my head. When I asked Bettina if this course was like theGatineau Hills where I train in Quebec, and where she has run manytimes before, she replied that she didn’t think so. It wasn’t. It wasmuch, much worse. In her defense, she had never done this eventbefore either. Her friend Uta had done this race three times, so Iasked about the availability of water. She replied that there werewater stations every 2.5 kilometres. Now these must be German kilo-metres because by my reckoning the water stations were five to sevenCanadian kilometres apart. Armed with this misinformation I wasready for the start.

The gun goes off and 1,475 runners stream out of the market squareand head for the hills. The weather is overcast, cool, and breezy. Fromthe start to the highest point the trail rises 770 metres or the equiva-lent of a 230-plus-floor apartment building in which the elevatordoesn’t work (sounds more impressive that way, don’tcha think).There was not a lot of level running to be done in this race. The first25 kilometres of the race has a slow but not consistent rise from 210metres to 910 metres elevation.

After sucking wind with 1,472 complete strangers for 40 minutes Iam thinking the water stations must be farther apart then 2.5 kilo-metres or I have seriously misjudged my fitness level. When the firstwater station comes into view after seven long uphill kilometres, Iand everybody else head for it with an enthusiasm normally reservedfor Boxing Day sales. This is when I discover that the only water avail-able on the course is carbonated “mineral wasser.” The other optionoffered was a cup of “Work Harder for the Fatherland” or somethingcola from a collection of dusty bottles nearby. Obviously leftover fromthe East Germany days. I went with the water.

Up, up, up we go. At the 18-kilometre mark I found the first foodstation for the runners. The choices were: flatbreads, soup of anunknown variety, something called schliem (pronounced “shlime.”Would you eat schlime?), sausages (I’m not making this up), applesso tart your mouth wouldn’t unpucker for 10 kilometres, andbananas. Fortunately, I had anticipated this problem and had pre-pared a baggie with my own food choices to carry with me. I had somepretzels, wine gummies, and chocolate bars (sans wrappers to saveprecious weight and preserve the environment). This I carried in thewaistband of my shorts. By 18 kilometres the chocolate bars hadreached a sufficient temperature to melt and fuse with the broken andmashed pretzels and wine gums producing a singularly unappetizinglump. Even the schliem looked more appealing.

At 26 kilometres we hit the first of many peaks. The last kilometreof the ascent was easily accomplished with the aid a few pitons and aset of crampons. OK, it wasn’t quite that bad, but I didn’t actually seeanyone running at that point. After passing a large mist-shroudedweather observatory on the peak we started down. The descent couldbest be described as a rappel without the sissy rope bit. The trail hadseveral areas with spectacular views, castles on distant lush green

hills, that sort of thing. The scenery always seems to be all the moreappreciated when you feel you have earned it.

At 30 kilometres things had leveled out enough for me to realizethat I was fading badly. Thirty kilometres into a 75-kilometre race.Uh-oh. I decided it was time to use the “15 minutes running, oneminute walking” routine to save energy. This strategy is usually mosteffective if you don’t wait until exhaustion before implementing it.This didn’t work because the hills were too close together to be ableto run 15 minutes and I was already using the “walk anything thatremotely resembles a hill” routine. So I made it a 10-and-1 programwith the forlorn hope of restoring vitality. This didn’t work because Icouldn’t run for 10 minutes straight by now. OK, I made it a “five min-utes running and 30 seconds walking.” This kind of worked. But whatreally helped was humming a tune in my head. That tune happenedto be “Rudolf the Red-Nosed Reindeer.” Why Rudolf? I don’t know,lack of oxygen, neural synapse lapses, it just had the right cadence.

At about 40 kilometres other drink choices started to make appear-ances at the water stations, tea with sugar (very good), beer (notnow!), and some kind of energy drink called Bio-Nade. Judging by thetaste “Nade” must mean “Hazard” in German. At 55 kilometres I wasbeginning to acquire religion. Yea, though I run through the valley ofIgnorance I shall fear no evil for I am the dumbest thing to comedown this road in many a day.

At 63 kilometres we finally climbed to the highest point on thecourse, 980 metres. At 68 kilometres I stopped for one of my frequentwalking breaks and the runner beside me yells, “Kommen Sie mit.”Which in English sounds like, “Come and see mitt,” which had mepuzzled for a while. What mitt? Who’s Mitt? At 70 kilometres it start-ed to rain. I really, really could have cared less. Near the end of therace we shared the trail with a billion (or so it seemed) hikers doingthe Rennsteig 15-kilometre walk. They were universally friendly andsupportive yelling, “Bravo!” “Prima!” and “Super!” as we hobbled by.Obviously they had something to hide.

Running out of the forest and into the finish area whilst pretendingthat I didn’t feel like warm road kill, I noticed how big this event is.With seven different events ranging from the 15-kilometre hike to the74.3-kilometre Supermarathon, and over 10,000 participants, this isa colossal race. Stuff all those people with their supporters and a fewspectators into the finishing area town of Schmiedefeld (population1,000) and we are talking pandemonium. After crossing the finishline and getting my congratulatory beer handed to me, I set aboutfinding my warm-up clothes as I was starting to get chilled and myabilities to stand erect were in doubt. Well, gosh darn, wouldn’t yaknow it, all the signage was in German. I barely had enough braincells currently active to find my clothes, and finding my wife wasbeyond me. Fortunately she found me.

All in all, the race was well organized and challenging and I recom-mend it to anyone as an excellent alternative to beating your headagainst a wall. I don’t really mean that. It was fun. Really.

Results: Running Time: 6 hours 55 minutes (a PB for the 74.3k dis-tance), Placing: 149 out of 1475 (safely out of the prize money),Blisters: 2.

It all seemed like such a good idea in November. Now back to train-ing for the Jungfrau and Berlin marathons this fall.

Auf Wiedersehen. Stev

e Ro

berts

Two Long in Deutschland Part 2

p21_212940.ps 9/7/02 1:28 AM Page 21

Page 22 —————— Running Room Magazine

Every week, hundreds of runners leave the Whitby Running Room for their Sunday morn-ing run. A small group of us, in the half marathon clinic, had gotten in the habit of re-writ-

ing classic tunes to suit our passion for running. Everyone joined in, howling our hearts out.One morning, I realized I was the last one singing. Back at the Running Room, I was coaxed

into singing some songs from Les Mis and Phantom. Running Pal Al (Al Storie) took a fancy tomy voice and spoke highly of it for days.

The following Tuesday night, after our clinic run, at the local Second Cup, Al was talking to us about his expe-rience running in Washington D.C. One of the memorable moments for Al was the singing of the American

anthem before the marathon kicked off. Needless to say, Al had an ulterior motive.

it was a wonderful idea and checked with the organizers in Ottawa. They too believed that having the national anthem sung before themarathon, by a runner even, was long overdue and would add inspiration to the many runners that weekend.

Sunday morning I stood on the platform in anticipation watching over the crowd of runners, families, and friends. With my Canada sin-glet and my Canadian flag in hand, with 5 minutes to spare before the start of the marathon, I began to sing. As the anthem reached itsconclusion, the crowd geared up with shouts of pride and patriotism. A moment I will never forget.

I managed to exceed my running expectations by 13 minutes. I came in at 1:57:16 for my first half marathon. It was truly a great day.

Once again the Whitby Running Room has proven that with drive and determination, you can do anything if you put your mind, body,and spirit into it. Never let dreams die because sometimes, if you're lucky, they may come true.

There are so many people I would like to recognize as being a special part of this weekend for me. A personal thanks to Terry Clarke forintroducing me to the wonderful world of running and to all the incredible people at the Whitby Running Room. A special thanks to AlStorie, without him none of this would have come true. He is truly an inspirational and dedicated leader. A sincere thanks to JohnStanton for allowing me to represent the Running Room and all of Canada at such a major running event in Ottawa. Thank you to IanBarron for his vocal coaching and for the use of his microphone. Thank you to my running and swimming friend/"sister" Kate Piercey. Ithank all of the wonderful people at the Whitby Running Room for allowing me to sing for them. Their enthusiasm and support gave methe confidence and experience I needed. Thank you to Phil and everyone in Ottawa for treating us like royalty and coordinating the eventsfor the day.

We runners know all about the major helpers that keep us going - the Learn to Run cours-es, the race volunteers, the regular running buddies...

But yesterday as I was running, I decided to list my unsung supports, (not in order ofimportance):

- Tim Hortons: for the bagel with peanut butter before an out of town race.

- McDonald's washrooms: so welcome and well-positioned on long run routes.

- Second Cup: for the decaf cappuccino at the end of a weekend run.

- the anonymous same-speeders: The people who pop into my races or runs, chat fora bit making the kilometres go faster, and then are gone. Like the firefighter fromToronto on the National Capital Marathon; the pony-tailed woman heading to St.Lawrence Market in Toronto; the man from London, Ont., in Nova Scotia as part ofhis desire to do a marathon in every province...

- the friend at work who says, "how was your run?" and makes me feel it matters.

- my husband's snoring: ensuring I'm up for a run on Saturday morning

- And last but not least, this Running Room magazine, because by talking about my running, I've elicited a lot of reaction and hence, motivation.Not a day goes by that someone doesn't ask me, "Are you still running?" How can I stop, when I say publicly, "I'm a runner."

It all ties into my thinking lately about goals, and how you have to have them so you know you've reached them. I read that a goal can be as imme-diate as resolving to eat salad every day, or as distant as to be able to do an Ironman in two years.

So I've decided my goal is this: to still be running, swimming and biking when I'm 60. Four and a half years to go, and then I'll need some moregoals.

I'd better get out there; someone might ask me if I'm still running.Loui

se R

achl

is

Are You Still Running?

O H C A N A D A

Carly

Gra

y

Sept - Oct 9/10/02 9:36 PM Page 22

In a couple of days, Al had made contact with John Stanton asking if I could sing at the National Capital Marathon. John thought

www.asicstiger.com

The GEL-CREED™— with our GEL® Cushioning System, Dynamic Forefoot Cradle and Impact Guidance System. I.G.S.™ guidesyour foot from initial heel impact through final toe-off — for a more natural transition and a smoother ride. Running might not lookfun, but you can make it look easy.

ASI1-566 Basketball Men’s FP+1/3 Canada Trim: 8.25x10.75 Bleed: 8.5x11

Art: Layers - pagebballCanada.psd • Flat - page+1/3bballCanada.tif • Shoes - TN217_9393_h.eps

p23_212940.ps 9/7/02 1:30 AM Page 23

Page 24 —————— Running Room Magazine

Today I ran for 20 minutes straight. I’m in the last week of my “Learn to Run” Clinic, and I’m amazed to discover that I have not only sur-vived but thrived.

When I registered for my first Running Room class, the Walking Clinic, five months ago, I waddled in standing five feet eight inches talland weighing 265 pounds. Two classes later, I am still five feet eight inches tall, but I weigh 210 pounds, halfway to my goal. The RunningRoom really does turn couch potatoes into runners.

But it took me a very long time to take the first step, to actually register for a class. I’ve been resisting running for a long time. Several ofmy best friends are runners, and they’ve done their best to support me in my never-ending quest to be thin. (I never actually wanted todiet or exercise; I wanted my fairy godmother to turn up and wave her magic wand and turn me into a skinny person.) Any time I showedthe least inclination towards some kind of physical activity, someone was always there to go for a walk with me, to go swimming, to liftweights, until I lost interest and stopped.

The problem was that I didn’t really want to be doing it. And I certainly didn’t want to run. My list of reasons not to run was endless:

1. Don’t like sweat.

2. Don’t want to be seen bouncing along in public.

3. Makes my feet hurt.

4. Don’t have time.

5. Don’t want to buy new shoes.

6. Did I mention sweating?

Reasons to run:

1.

I’m sure I can think of something. I’ll come back to it...

I was unhappy with how I felt and looked, and all my running friends were slender and healthy. What’s more, I felt left out when theytalked about training, and shoes, and how their run was yesterday.

So, reasons to run:

1. I don’t like feeling left out.

Last summer, I decided to try running, but I would do it on my own; I certainly didn’t need anybody’s support. And there was no way Iwas going to spend any money on this—my old cross-trainers would work just fine. I’d design my own program, too. After all, I knowwhat’s best for me. Yeah, right.

After two weeks, my feet were so sore I could hardly bear to stand when I got up in the morning. I was trying to run longer every time Iwent out (I have to progress, don’t I?); I wasn’t stretching (waste of time). Not surprisingly, I was miserable.

Three weeks after I started, I stopped. I had successfully proven that running did not work for me. My running friends refrained from lec-turing me about why my foray into running had failed and went back to supporting my sporadic spurts of physical activity.

Over the fall and winter, I did some thinking about my life and what wasn’t working for me, and I decided to make some changes in mythinking. The most important change was deciding that feeling good about myself is worth doing some work. The other important changewas deciding to ask for help and to let people help me. And, boy, do people want to help. It’s almost overwhelming.

I got excellent advice about getting appropriate running shoes and why they’re worth the price, and a friend who works at the RunningRoom steered me into the Walking Clinic as a more appropriate place for me to start. So I took this good advice, got new shoes, signedup for the class, and joined Weight Watchers as well. And the weight started to drop off.

I walked in my wonderful new shoes, and my feet felt great. I met interesting people in my class, and the time flew by. The week before Ifinished my Walking Clinic, I started the Learn to Run Clinic.

My List of Reasons

Sept - Oct 9/10/02 9:37 PM Page 24

I was concerned about making that jump. I had lost 30 pounds and I had proper shoes and all, but what if I had thesame problems as the last time I tried running? I needn’t have worried.

I ran with my class, or with my running friends (who are always willing to make time to run with their much slowerfriend), or by myself, and I began to realize that I was now a part of a whole new community. People I didn’t knowwould smile and wave at me, or call, “Lookin’ good,” as I went by, and they really meant it. It mattered to them thatI was out doing this. Amazing!

I still struggled. The first few weeks were tough, but as I began running for longer periods, I started to have momentsof “flow.” I would suddenly realize that I had been running for five minutes without thinking about how much fur-ther I had to go. I was in the zone.

Tomorrow, I’m going down to the Running Room to register for my next class, “Learn to Run” again, but this timeI’ll be in the intermediate group.

I’ve posted my new pros-and-cons-of-running list on my fridge. It goes like this:

Reasons to run:

1. Feeling of accomplishment.

2. Great workout in short time.

3. Fast way to lose weight.

4. Excellent way to connect with friends.

5. Wonderful way to meet new people.

6. Love the cold shower after I’m done.

Reasons Not to Run:

1.

I suppose I could find one, but I’m not looking anymore.

Pat W

ilson

p25_212940.ps 9/7/02 1:32 AM Page 25

Our First Triathlon

Page 26 —————— Running Room Magazine

Seven weeks into our Running Room Triathlon Clinic, my husband and I decided to register for the Bala Falls Triathlon. Thoughthere was still much to learn from our great clinic instructor, Chris Lewis, we wanted to put our training and our knowledge (fromprevious Running Room clinics we’d attended and from our bible, Running Start to Finish) to the test. We are both strong cyclistsand had recently run a marathon, so we were confident that as far as endurance was concerned we’d be just fine.

What intrigued us so much about doing a triathlon was finding out how we would feel after doing three disciplines back to back(750-metre swim, 30-kilometre bike ride, seven-kilometre run). The enthusiasm to jump into a triathlon earlier than planned wasalso influenced by 18 straight nights of watching the Tour de France. So we found our equipment list, packed the basics and thenmade room for the stuff we’d been told would come in more than handy: extra safety pins, BodyGlide, and our huge canister of e-load.

We arrived at Jasper Park, Bala, just before 5:00 p.m. on the Saturday night before the event. We wanted to check out the course,the transition zone, and do anything that would save us time the next morning. Our adrenaline started flowing at the sight of theparking lot full of cars with colourful road bikes on their roof racks. Walking across the gravel road towards the registration pavil-ion we began to notice that every single person looked really fit. Most of them looked like the athletes featured in TriathleteMagazine. I began to question if we’d made the right decision. I’m was thinking, we, too, are fit, but we definitely don’t look likethese people. I fumbled through my overstuffed knapsack and pulled out the information I had downloaded from the triathlonweb site. I read for the trillionth time: “Every year a huge group of first time triathletes start this great sport here in Muskoka.” Iwondered if these words were true or if it was just a marketing ploy. Within seconds, the wave of terror travelling from my brainto my gut stopped when I overheard a group of women talking, and one announced to a long lost friend that this race was her first.Phew! So we weren’t going to be the only newbies.

Feeling more at ease about our participation, we moved into the line-up, which led to the list of participants and their numbers.As the line-up moved forward we started getting a little giddy; seeing our names on the list meant that we were really going to dothis. The chiseled bodies continued to mill around and socialize. For a split second I regressed and thought, there’s still time topull out‚ but then I saw my name on the participant list. I immediately began to visualize the body marker writing out my num-ber, “59,” on my arm and my legs. The thought was delightful. I was going to join the ranks of my triathlon muses, ChristianneMoretti, Lori Bowden, and Karen Smyers, and, too, be body-marked as a triathlete. All of a sudden, I felt legitimate, as though webelonged. My race number was a visual reminder that we wouldn’t be there if we hadn’t trained. I looked at Brian and wonderedif he’d come to the same conclusion. Together we moved over to pick up our race packages, and instead of being nervous we beganacting silly. Brian whispered, “I hope I get the lime green swim cap‚” and I kept sneaking peeks at the t-shirt I declined to buy.Packages in hand, we walked through the transition zone, picked the spot where we’d rack our bikes in the morning, and thenheaded over to the beach to look out at Moon River.

After our race on Sunday, July 28th, Brian’s version of the swim pretty much mirrored mine. We felt as though we were going todrown, but we got through it doing breast strokes and side strokes, and I managed to fit in some back crawl strokes. At the pointwhen I flipped over on my back, I could hear the voices of many acquaintances whose first triathlon experience was now my real-ity. So many had told me that their first time was difficult. Through the whole 750-metre swim, Brian and I managed to keep ourcool, though our heart rates were about 250 beats per minute. We had trained and were prepared to swim, but we were not pre-pared for the kicks in the head, people‚ wet-suited bodies dragging over ours, or swimmers’ front strokes whopping us on the head.

Exiting dizzily from Moon River we ran onto a two-metre beach and wobbled to the transition zone. From there we got on ourbikes at different times and zoomed along Muskoka Road 38. What a joy it was to zoom down hills at over 50 kilometres an hourknowing that there was no traffic! After the 30-kilometre bike ride we were back at transition zone 2, changed out of our cyclingshoes into our running shoes, and began running ... well, kind of. We felt like we were running, but I’m sure we looked like preg-nant quarterbacks tiptoeing across the Muskoka Highway. Eventually, after dousing ourselves with half a dozen water cups wemade it to the finish.

The Bala Falls Triathlon is a fabulous event for first-time triathletes. The organizers didn’t lie about first-timers starting theirtriathlon career there. The truth came out minutes before the starting gun and the first wave of men started racing. The announc-er wished us all well and asked, how many of you are first-timers? The show of hands was incredible; probably more than 50 percent of the people standing on the beach were doing this for the first time. The clapping, hooting, and hollering that followed theshow of hands was a true sign of a wonderful community of people. Can’t wait for next year!Su

sana

Mol

inol

o

Bala Falls Triathlon, July 28, 2002

Sept - Oct 9/10/02 9:38 PM Page 26

Step

hani

e Pe

reira

The Running Room helped my dreams come true:Structuring my life to try something new.Just a girl from Brampton, Stephanie my name,Not one bit athletic, but a runner I became.

Never ran in my life, never had running shoes,Never been so excited about which race to choose.I enjoy being alone and running by myself,But running with a group or my cousin is the best.

Running has empowered me; it’s a part of me now.A $70 clinic showed me how.If you’re debating on starting or not sure if you can run,Take it from me—you’ll feel great when you’re done.

So I’ve never run a marathon, let it be known,But when the time came to do it, I did in Rome!I ran for Diabetes; I ran for a cause.At 30 kilometres, I heard the applause.So many spectators cheering us on—That’s when I knew it’s here I belong.

Race day is like a test for which you cannot cram.You must prepare, work hard, and commit to a plan.I trained in the winter, summer, spring, and fall,Each day was different, unique, I recall.

My life has changed in so many ways—Speed runs, hill runs, and long-run days!Scotia Bank Half Marathon, the day was divine;I finished in 2:15. That time is mine.

I wanted a challenge, I wanted to try.Did you know at the finish line I wanted to cryTears of pride, joy, and success?It was then I knew that I was blessed.I run because I can, I run because it helps.Life is full of wonder. Who needs all the stress?

My goal is to run in every province and state.It’ll take me 10 years at a consistent rate.But what is life without any dreams?To me it’s important, or at least it seems.

Admiration is felt by some of my peers,But I say it’s just a matter of overcoming your fears.To dedicate oneself is the essential key.Then only will you be running free.

SHEE

R,U

TTER

PRI

DE

NUTRITION FOR QUICK AND SUSTAINED ENERGY

TRY ALL OF THE CLIF PRODUCTSTRY ALL OF THE CLIF PRODUCTS

www.clifbar.com www.lunabar.comClif SHOT, Clif and Clif Bar are registered trademarks of Clif Bar Inc.

Clif The ICE SERIES and Luna are trademarks of Clif Bar Inc. © 2001 Clif Bar Inc. Products made in the USA

The Hamilton Running Room's 10K clinic gives an enthusiastic cheeron their first day of training!

p27_212940.ps 9/7/02 1:33 AM Page 27

ITU World Triathlon C

Phot

o Cr

edit:

Nico

le L

athe

Sept - Oct 9/10/02 10:16 PM Page 28

n ChampionshipsWe are all champions...

Sept - Oct 9/10/02 10:38 PM Page 29

VENTILATOR DMX (ABOVE)

Features & Benefits:DMX I-pak for moving, cushioning,responsive ride • TPU Transition Bridge provides a smooth heel to forefoot transition• Vertical/horizontal outsole grooves forincreased forefoot flexibility • Dual DensityEclipse 6000 CMEVA midsole for stability Women’s 65752, 64450Men’s 64448, 65751Reg. $129.99 SALE $99.99

SUPREME CONTROLFeatures & Benefits: Straight lasted bottom construction provides motion controlplatform • Combination soft and carbon rubber outsole for increased cushion ride • Midfoot saddle provides upper supportstructure • Hydromove sock liner to keep foot dry and comfortableWomen’s 68239, 64420Men’s 68238, 64418Reg. $139.99 SALE $119.99

BOSTON ROAD DMXFeatures & Benefits:DMX I-pak for moving, cushioning,responsive ride • Hydromove removablesock liner to keep foot dry and comfortable • TPU Transition Bridge provides a smoothheel to forefoot transition • Medial outsolerubber wrap for added stability Women’s 64409 Men’s 64406Reg. $119.99 SALE $89.99

Ventilator

Only at Running Room — Great Savings on Reebok Training Shoes!

* Not exactly as shown. Styles and Sizing may be limited by location.

Sept - Oct 9/10/02 10:25 PM Page 30

www.reebok.com ©2002 Reebok. All Rights Reserved. REEBOK, DMX and the Vector Logo ( ) are registered trademarks of Reebok.

Love Walking? Introducing the Advanta DMX. Featuring the next generation of walking-specific cushioning tech-nology to provide the utmost comfort, it’s the shoe specifically designed for the serious walker.

Available at allRunning Room locations.

es!

p31_212940.ps 9/7/02 1:40 AM Page 31

Page 32 —————— Running Room Magazine

Ilio-tibial band (ITB) friction syndrome is a condi-tion/irritation that causes pain along the outside of theleg due to inflammation related to the ilio-tibial band.

A N A T O M Y :The ilio-tibial tract is a condensation of muscle andtendon into a structure called the ITB. It runs from theoutside of the pelvis (“Ilio”) above the hipbone andextends along the outside of the thigh, over the promi-nence of the hip and the knee and ends up just belowthe knee joint (“Tibial”) (Figure 1). This band begins asa muscle incorporating the hip and buttock muscles(flexors and abductors) but soon becomes a tendonwith very little muscle function by the time it gets to theknee. It is meant to stabilize the knee primarily and thehip secondarily during walking and running. If yourparticular running style is abnormal, the ITB can besubjected to excessive pull or force that will make themuscle contract and cause resultant rubbing (hence theterm “friction”) over the areas where it is close to thebone and other solid structures. (Figure 2) The ITB is avery important factor in the kinematics and kinetics ofthe leg during running. As this muscle-tendon complexspans two joints (hip and knee) it is very susceptible toforces from a multitude of causes. These can include leglength discrepancies, persistent running on uneven orcanted surfaces, increased knee flexion from overstrid-ing, which may include downhill running.Overpronation of the foot will make the ITB functionexcessively at the knee; supinators will put extra stretchon the ITB and cause friction. Runners with excessivefemoral anteversion (in-toers) will place the ITB in anabnormally rotated location rendering it more suscepti-ble to injury. Any abnormal hip and pelvic weaknesscan promote ITB syndrome.

Whereas ITB was the eighth commonest running injuryin 1981 as reported by Dr. Jack Taunton from the AlanMcGavin Sports Center at the University of BritishColumbia, it now ranks second. This increase in ITBfrequency may be due to reporting techniques or, aspostulated in a previous article, may be secondary to

the general increased popularity of motion-control run-ning shoes. These shoes produce more outside thrust-ing of the knee when running thereby increasing thefriction caused by the bone under the ITB.

SIGNS AND SYMPTOMS:Most of the pain and tenderness from ITB friction syn-drome occurs around the knee. (Figure 3) The “usual”area of maximal tenderness is over the outside bone ofyour knee joint just beside the kneecap. In fact, ITBsyndrome is probably the most common cause of painalong the outside of the knee. Other causes are listed inTable 1. The tenderness is best appreciated when yourknee is bent about 30 to 45 degrees. However, due tothe long course of the ITB from origin to insertion, paincan occur anywhere from the hip to the knee with occa-sional radiation down the leg to the ankle. Pain typical-ly will occur after a pain-free interval of running. Thepain is worse going down stairs and doing such maneu-vers as getting out of a car or rising from a chair.

In my case I would not get the pain until I had been run-ning for at least one hour. The pain began as a dull achearound my knee, then with further mileage localizedoutside the knee and just above it. Frequently, the painwas too vague to localize it to that area alone, and onlyafter I completed my run when I could actually feel andtouch my leg could I actually pin-point where the painand tenderness was. “Stiff-legged” running would tem-porarily ease the pain but not eliminate it.

T R E A T M E N T :Prior to definitive treatment for ITB syndrome, the run-ner and his or her therapist or practitioner must identi-fy the cause of the syndrome and try and correct that.Ilio-tibial band friction syndrome is probably the bestexample of an injury that responds to stretching, butonly on a regular and consistent basis. There are multi-tudes of excellent stretches that are described in otherarticles on this topic. Once you have your particularstretch technique mastered, stick with it and do it regu-

Ilio-Tibial Band (ITB) Friction Syndrome

p32_212940.ps 9/7/02 1:40 AM Page 32

1-800-419-2906 —————— Page 33

Dr.R

ichar

d Be

auch

amp

larly. Personally, I find the stretch that can be donestanding up rather than lying or sitting on the groundmore versatile and adaptable to different running loca-tions. (I never did like sitting in a puddle of water on amarshy lawn in the middle of a June downpour inVancouver!)

Judy Russell, a physiotherapist with my Running Roomgroup recommended this one to me and I now swear byit: stand with the affected (sore) leg crossed behind thegood leg and spread them comfortably, but fairly far,apart. Place your hands on your hips, keep your backstraight and bend forward from your hips (not yourback) thereby stretching your ITB. Hold for five sec-onds and repeat five times. I can sometimes get anoth-er two miles of pain-free running after I do that stretchif I am otherwise unable to stop, e.g., in the middle of amarathon.

Pelvic muscle strengthening is a very important aspectof ITB friction syndrome prevention. This involvesmainly the hip extensors and the hip abductors. Ofcourse, prevention of the syndrome involves avoidingany of the above-mentioned causes of ITB syndrome:for instance, alternate the direction of track running toallow your leg to be on an alternate canted surface,avoid overtraining (too much/too soon/too fast), cor-rect malalignments. I don’t mean major operative pro-cedures, just appropriate assessments of anatomicalvariations that may predispose you to ITB syndrome:e.g., pronated feet with knock knees requiring mediallyposted foot orthotics and supinated feet with bow legsrequiring the opposite.

Icing after the run is very soothing and probably helpsin some cases to speed healing when used with a pro-gram of running cutbacks. I found that by just runningup to the point of pain (about 45 minutes) and thenusing ice, anti-inflammatories, and cutting back on themileage resulted in “almost” complete elimination ofmy symptoms in about three weeks. Some runners findthe use of an “over-the-counter” knee sleeve or braceuseful, but there probably is no scientific reason why.

Topical anti-inflammatory medication applied with anocclusive bandage (e.g., Op-site‚ or Tegaderm) canoften deliver adequate tissue levels of the medication tothe source of pain without any of the harmful sideeffects if taken by mouth. Occasionally a local injectionof anesthetic or cortisone may be needed. You canrequest more information about this from your doctor.

Very rarely, and only for the recalcitrant and non-responsive cases, is surgery an option. If you are one ofthe unfortunate few who may require this treatment,make sure you are seen by a skilled specialist inOrthopedic Sports Medicine who understands theimportant role of non-operative treatment first, sincethere is no guarantee that surgery will give you a per-manent cure either.

P R O G N O S I S :Most cases of ITB syndrome do respond to a programas outlined above. It may take six weeks or more insevere cases for symptoms to resolve unless treatmentis started early and adhered to. It is not uncommon forrunners to suffer recurrent bouts of ITB syndrome. Thisis probably because the underlying problem has notbeen corrected first and the ITB syndrome onlybecomes symptomatic with longer runs as when one istraining for an endurance race such as a half- or fullmarathon. The symptoms then usually subside as thetraining reduces.

Table 1. Common causes of lateral (outside) knee pain:• ITB Friction syndrome• Patello-femoral syndrome• Biceps (leg) inflammation or tendonopathy• Tibio-fibular joint arthritis or injury• Lateral Meniscus or knee cartilage degeneration

p33_212940.ps 9/7/02 1:41 AM Page 33

ca

p34_212940.ps 9/7/02 1:41 AM Page 34

cabot trail relay race 2002

1-800-419-2906 —————— Page 35

It all began on our way to the Niagara Marathon in late October 2001. The Dukes of Ottawa had had a team for 2001, but a 2002team had not yet been formed. Mia, Nick, and I had been part of that team of a year ago, and when we were driving together torun the marathon in Niagara, we discussed the possibility of reconstituting our team this year to experience the wonders of theCabot Trail Relay Race.

For those who are not familiar with this race, the Cabot Trail is a 185-mile (276-kilometre) course divided into 17 legs of varyinglengths between 12 and 20 kilometres, within approximately 24 hours the field traverses its entirety. The race does not consist ofthe traditional relay of continuous running: each leg represents a race in its own right, involving a single participant from eachteam. The total duration of the 17 individual races is then tallied to arrive at a team’s overall time, which in 2001 ranged from17:26 to 25:46.

The Cabot Trail is a precious jewel of the Island of Cape Breton. The area comprehends “an interplay of land and water, scenicbeauty of high lands, low lands, waterways, field and forest. Through it all runs the Cabot Trail, a vital communications and trans-portation lifeline, and also one of North America’s most scenic drives. This undisputed gem of Maritime Canada is a tourist attrac-tion of international renown and fame.”

The Cabot Trail Relay Race (or CTRR) was first run in 1988, when six teams of 17 runners each tested out the feasibility of run-ning along the trail. Since then the CTRR had become one of the larger and more popular running events in Eastern Canada. In2002, 65 teams from across Canada, the U.S., and around the world competed, exhibiting copious team spirit and camaraderie.More than 1,100 runners in total travelled down the Cabot Trail, which offers some of the most challenging and spectacular ter-rain in North America.

Forming the 2002 Dukes of Ottawa team proved easier than anticipated. A handful of e-mails to our previous members and to afew other area runners resulted in a team of 17 and five spares.

Ottawa runners have been in love with this event for years. Annually five to eight teams from the Ottawa/Hull area manage to getaccepted and participate in the race. Getting accepted grows more difficult with each passing year, due to the race’s increasingpopularity all over North America. The Trail stays open for traffic during the race, and the maximum capacity for teams takingpart is 65, which left about 20 teams out of contention in 2002.

Our own team, the Dukes of Ottawa, included runners of widely varying abilities. The race may be competitive, but the mostimportant thing, as unanimously agreed upon, was to have fun. Some teams, such as the Ottawa Nice Guys, who also participat-ed this year, head out with a goal of first place in mind, but most groups seek to return each year simply to savour the experienceonce again.

Cabot Trail Relay Race 2002The Dukes of Ottawa

Sept - Oct 9/10/02 8:06 PM Page 35

Page 36 —————— Running Room Magazine

Each year the latter part of May in Cape Breton brings different weather. It can be rainy, windy, or even snowy, yet the skies canalso be sunny and clear, with a beautiful full moon at night.

At start time, conditions were rainy, with a cold strong headwind. Our team’s first three runners, Mia, Gerry, and Heather, got upearly Saturday morning to be ready for the 7:00-a.m., first-leg gun. I joined them with my teammate, Marc, to see the start of therace. A big cloud hung over the Gaelic College as the strong rain descended. The runners huddled under some cover during thecountdown to the gun. Off they went, marking the start of the 2002 CTRR. The rain kept on pouring for another 40 minutes beforeeasing up. Subsequently, the weather stayed dry until race’s end, although the wind did not show signs of calming. TeammateNick, who climbed up Cape Smokey in leg 4, bravely fought against the air current.

The next two legs of 17.5 kilometres each were covered by Marc and Barrie with ease. Erica and Laurie took care of the compara-tively light last legs of the day, both experiencing an enjoyable run.

When along came legs 9 and 10, things got more serious. Each leg in the relay has its own difficulty level. The most difficult ones,legs 4, 9, and 10, tower the ranks at level 5. Dave covered leg 9, and during his run, night actually fell. From then on, every run-ner was required to wear a vest and carry a glowing candle. On leg 10, our team enjoyed a victory: Nancy ascended MackenzieMountain at a speed that crowned her as first woman. Leg 11, a challenging downhill segment, had Richard testing out his quads.Marie-Christine ran leg 12, owing to her desire to recover memories of years past. Darcia, Glen, and Ian handily handled legs 13,14, and 15. Daytime arrived during leg 15, at 5:36 a.m., Sunday.

Leg 16 marked several significant happenings for our team: Masood had had this leg slated for him, but due to injury was unableto run, although his presence during the race and at the water station surely enhanced our team’s morale. Marc, one of ourstronger runners, volunteered to take on a second leg, which he did with ease, going even faster than in his first. At leg 16, ourteam held responsibility for a water station, five kilometres in. Most of our team members elected to be at the water station. Wehad a van covered with tulips, music, and flags, and, of course, water to welcome the runners. We all had a fabulous time, singing,dancing, laughing, and handing out water.

The final leg (leg 17) started at 8:46 a.m. on Sunday—25 hours and 46 minutes after the overall start time. I ran this leg myself,reaching the finish line at the courthouse in the center of Baddeck.

All in all, our team did very well. And we all had fun, which is the important thing. Our placing at the race was very respectable,29th out of 65 teams, with a total time of 24:16:59.

What an experience! The awards ceremony and the meal on Sunday morning after the race were, as they are every year, very wellorganized.

There is much more to tell, but the best advice to all you runners out there is try to go experience it for yourselves. The beauty ofthe Trail, the atmosphere of the race, and the organization of the event are all, year after year, absolutely fabulous.

If you can make it there in 2003, try to come to the Ceilidh (pronounced KAY-lee), a Gaelic party, Friday night, but do not dancetoo much if you will be running an early leg. If you have time to extend your stay, as I did this year with six others on our team,go whale watching and see the whole Trail at daytime. Do some trekking in the Highland National Park; it will be an experienceto cherish for a lifetime.

Thanks to all the team members of the Dukes of Ottawa, the CTRR organizers, the 1,100 runners all together, the volunteers, andespecially the warm people of Baddeck for the great experience this year. Hope I can do it again next year.Be

n Ca

spi

“The rain kept onpouring for anotherforty minutes...”

Sept - Oct 9/10/02 8:08 PM Page 36

1-800-419-2906 —————— Page 37

As I was flying into Minneapolis to participate in the 10th annual Race for the Cure Ibegan to wonder just how you fit 50,000 people onto a five-kilometre course. That’sright—50,000! This year’s event had 10,000 runners, 35,000 walkers, and 5,000 kids.Of the 50,000 participants they had an amazing 2,500 survivors participating in thisyear’s event in a sea of pink.

On Friday, I went to pick up my race kit at Southdale Mall and found myself beingmoved through the kit pick-up site like a military operation, ending in front of what

seemed like a mountain of 50,000 t-shirts. In reviewing the map of the runcourse I noticed that the course was a loop and thought to

myself what an amazing picture it would have beenfrom a helicopter over the course, the entire five

kilometres full of participants walking, jogging,and running in hopes of contributing to a cure

for breast cancer.

Saturday night brought on morenervous excitement as I entered the circus-

sized tent for the pasta dinner. I had the pleasure ofsitting down with a wonderful family, the Freidmans, and enjoying a wonderful meal. As we sat

and began to chat, I realized that I was sitting with Larry and Bobbi Freidman, the event’s Co-RaceChairs and their extended family who were taking a five-minute break from the rain and tireless

work of setting up. As we began to talk, I soon learned what a family affair this event has become forthem. They have 14 family members volunteering for this year’s event, from their kids scattered in the

race set-up crew right down to Granddad and Grandma at the information booth. I felt right at homeand began to realize just how much fun this event was going to be. In talking to Larry, he indicated that

this year’s event was projected to raise two million dollars for the Susan G. Komen Breast CancerFoundation and required 2,200 volunteers to organize the event, for which planning began back in

October of 2001.

Well, race morning finally came, and I went down extra early to soak in the entire event. I arrived at 6:00a.m. to a huge set of empty bleachers and asked one of the volunteers what the bleachers were for? She indi-

cated it was for the survivors’ picture later that day when 2,500 survivors would stand united for a picture tobring more awareness to this disease. When 11:20 a.m. hit and the bleachers were now full, I couldn’t help but

be amazed at the numbers and began to think that all the education and research is working to increase the num-ber of survivors from breast cancer. That’s good news, but ... I am still hoping for a cure.

Throughout the morning, more and more people continued to arrive until it seemed we couldn’t possibly get anymore people in the site. I arrived at the start line with camera in hand to take pictures along the way, as I am sureno one will believe that 50,000 people can fit into a five-kilometre course. The race was a tremendous success, andwhether you finished first or back with me in 8,014th place, we all contributed to getting one step closer to the realfinish line, “a cure.”

Race for the Cure 2002A Weekend of Wonder

John

Sta

nton

Jr.

Sept - Oct 9/10/02 8:09 PM Page 37

After a leisurely ferry ride across the Straight of Georgia, three car-

loads of us drove westward along the Trans-Canada Highway

through the mountains and lush forests of Vancouver Island,

anticipating the events of the next couple of days. The months of

dank, grey, rainy skies had given way to sultry sun-soaked days,

and this weekend, the weekend of the third annual Edge to

Edge Marathon and Relay, looked to be the finest of the year.

The Edge to Edge Marathon and Relay begins in the fishing

village of Ucluelet, then traverses the awe-inspiring coast-

line of Pacific Rim National Park Reserve, and finishes in

the surfing Mecca of Tofino. Tofino has the distinction of

being the farthest west that one can drive by car or bus in

Canada and is the official terminus of the Trans-Canada

Highway. Situated in the Clayquot Sound area, the

region receives around three metres of rain per year,

sustaining one of the last and largest remaining

tracts of temperate rainforest in the world.

On hitting the coast, we drove into Ucluelet where

Neil Wakelin was working the Running Room

booth at the package pick-up, as well as helping

to prepare the course that he would run the

next day for the third time in as many years.

With our race packages in hand, we hit the

road for Tofino, where we were spending the

night, and along the way we saw our second

bear foraging near the shoulder of the

highway. The running joke was that of

any of us, Brandon, from the City

Square Running Room, would proba-

bly be the most appealing meal to a

hungry black bear, as the rest of us

were too skinny to provide any real

nourishment. His response was

that his leg of the relay was the

shortest, so he actually had the

least chance of becoming bear

fodder, but time would tell.

We awoke early Sunday

morning to another cloud-

less day as volunteers in

Tofino were already busy

setting up the finish area.

We drove back to

Ucluelet, and after a

bustle of activity there

was a bang and we

were off. The first leg

of the course was by

far the toughest. It

was also the leg

that I had to run.

As I approached my third hill, I was thinking about

the name Ucluelet, which is a Nuu-Chah-Nulth word

meaning ‘safe harbour,’ as the town and its harbour

are naturally protected from the storms of the mighty

Pacific. At the time, I was thinking that it is also natu-

rally protected from other dangers—say, an advancing

army, which would be so tired by the time that it made

it over the hills that it would give up before reaching

the town! However, my complaints were short lived,

as the course flattened out, and I tagged my teammate

at the exchange point. On finishing the stage, a volun-

teer gave me an Edge to Edge relay medal, which all

relay participants received upon completion of their

legs. When I later asked a couple of people who did

the full marathon what they thought of the hills in the

beginning, they shrugged them off, saying that the

hills actually helped them by forcing them to start off

at a more conservative pace.It turned out that Brandon had some extra motivation

to run quickly, as there had been a bear sighting at the

beginning of his leg just twenty minutes before we

dropped him off. His fleet-footed foray carried our

team nicely through the most scenic portion of the

course. During this leg, the giant cedars, hemlock, and

Sitka spruce open up to reveal the awesome panorama

of Long Beach. Long Beach makes up 16 of the 30 or

so kilometres of beach in Pacific Rim National Park

Reserve. Here the Pacific Ocean first meets Vancouver

Island, rolling onto the immense stretch of sand in

huge waves, making this a surfer’s paradise.

Brandon managed to run the gauntlet (actually, bear

attacks are extremely uncommon), and the next cou-

ple of legs moved along without a hitch, bringing us to

the finish area and the large tent filled with delicious

food from the local Co-op.There was great excitement on the Running Room all-

women’s relay team, which battled a strong team from

Whistler over the entire distance, trading the lead

back and forth, until prevailing in the end with a

speedy last leg by Liz Snyder.This was the second year for many of us on the

Running Room teams to enter the relay, and Neil

completed his third Edge to Edge Marathon. The

excellent organization of the event and the friendli-

ness of the locals have kept us coming back, but this

year the added bonus of a perfectly clear weekend

sweetened an already amazing time. The only prob-

lem with the trip was that we had to leave at the end

of the weekend. I look forward to next year’s event,

knowing that the only thing that I will do differently is

book more time off work so that I can enjoy the surf.

Page 38 —————— Running Room Magazine

John

McC

rank

EDG

Eto

EDG

E

Sept - Oct 9/10/02 8:12 PM Page 38

1-800-419-2906 —————— Page 39

Jean’s Marines Yellow Platoon Status Report, August 2002:We are a loud bunch; there is no doubt about that. Residents along Toronto’s Beltline Trail must have thought we wereraucous pilgrims late for papal mass, when on Sunday July 28th, at 9:30 a.m., in a torrential downpour the roaringanthem of the Jean’s Marines Yellow Platoon could be clearly heard over the trees.

“We feel good … na na na na na na na … Like I knew that we would … na na na na na na … So good … uh uh … So good… uh … I got you! Do doot doot do!”

It was our benchmark 10-mile run in preparation for the October 27, 2002, Marine Corps Marathon. The Blue Platoon,led by Bob and Jean (the dynamic duo behind Jean’s Marines), had already splashed passed us in their quest for a sub-4:00-hour marathon. Behind us were the boisterous Purple Platoon and the equally animated platoon self-designatedas the “Beat the Bus Walkers.” (The super speedy Red Platoon was by this point only one mile away from finishingwhen at 9:30 Yellow reached our halfway point.)

It was one of those runs when we truly understood how far we had come and how much further we would have to go.Most of this driven crowd would never have believed last February (when Jean’s Marines had its inaugural potluckmeeting) that July of that same year would see them running 16 kilometres early on a Sunday morning in what canonly be described as a tropical climate (fat drops of steady rain followed by a bright burning sun … all supported byovens of heat!). Indeed most of us had never (and I mean never) run more than two minutes except to pick up anurgent phone call, get to a meeting on time, or chase an offspring! But the call of Jean’s Marines activated somethinginside each of us so that what started as running for two minutes and walking for one has gotten us to this unbeliev-able place of running close to half a marathon in 10:1 segments. Yes, we have over 611 kilometres left to run before thesun sets on October 27th, but all of us are truly proud (and slightly shocked!) by the 493 we have already logged!

Together we’ve experienced icy wind, snow, rain, sweltering heat, Refton’s hill training (where we all fall for his jujubebribes), our first 10:1, our first 10 kilometres, our first 10 miles, shin splints, stress fractures, ankle issues, ITB flares,runners’ knees, shoulder strain, the ecstasy of Annabel’s post-run yoga, the two killer hills in Rosedale, Craighleith gar-dens, the first bra-line chafing, the first long-run outdoor bathroom break, the first blister; the first time we made theyoung man watering flowers on Avenue and Davenport hose us down (the next few times we made the young man atAve. and Dave. hose us down!).

We’ve swapped stories, BodyGlide, water, Clif shots, sharkies, e-mail addresses, hot tears, and grins of delight. We’veguided each other through the craggy flagstone at St. Clair and the “Rocky” steps behind Loblaws. We have cheeredMila as she led us up the most daunting of hills. We’ve missed Andrea on long runs when it was just too quiet and notfun at all without her. We’ve applauded Darlene, as her very spirit is encouraging. We’ve teased and delighted in Max(currently the only, and much loved, male in the yellow platoon!). We’ve encouraged the marvelous Vera and herwacky knees (P.S., We miss you!). We’ve embraced each other after hills, drills, and spills. We’ve made honest state-ments about our lives and vowed that secrets “revealed on the road … stay on the road.” We’ve respected the wisdom,patience, and constant good humour of Brenda. We’ve helped those that have fallen and supported those who havegraduated ahead.

What put us together was our pace. What keeps us together is our camaraderie, our mutual respect, our competitivespirits, and our love of good laughter! As Dianne says … the 600 kilometres left to go might be the very best we everdo! (Think of us on October 27th at about 11:30 a.m. when we’ll be at mile 20!)

“They call [us] mellow yellow…quite rightly!” -Donovan

M e l l o w

Y e l l o w

Beve

rley

Mac

Keen

Sept - Oct 9/10/02 8:13 PM Page 39

Grid Omni 3

C u s t o m R i d e M a n a g e m e n t : D e f i n e Y o u rR i d e

CRM in the Grid Omni 3 provides runners with varying degrees of stability in 2options: • One. Moderate Stability: ideal for mild to moderate overpronators who

are looking for a combination of stability and support in the rearfoot with flexibility

a d d i c t e d t o r u n n i n g ? t a l k w i t h s o m e o n e w h o u n d e r s t a n d s : 1 - 8 8 8 - 2 0 3 - 8 1 1 8 o r s a u c o n y . c o m

Grid Omni 3 (M)ModerateStability

Grid Omni 3 (U)UltimateStability

C R MCustom Ride Management

© S

auco

ny

Inc.

200

2

p40_212940.ps 9/7/02 1:44 AM Page 40

Grid Shadow 7

A L TArch Lock Technology

© S

auco

ny

Inc.

200

2

a d d i c t e d t o r u n n i n g ? t a l k w i t h s o m e o n e w h o u n d e r s t a n d s : 1 - 8 8 8 - 2 0 3 - 8 1 1 8 o r s a u c o n y . c o m

Grid Shadow 7: 17 years of Comfort and Durability. The legacy liveson.

The new Grid Shadow 7 follows the Shadow heritage with a unique blend ofcompression-molded polyurethane and EVA, an ideal match of comfort

and durability • The Arch-lock mid-foot wrap unites the upper withthe sole unit for superior fit • HRC placed directly under the foot's

p41_212940.ps 9/7/02 1:45 AM Page 41

p43_212940.ps 9/7/02 1:47 AM Page 43

WORDS OF ADVICE TO A 'WANNA-BE RUNNER':Anyone can be a runner if you set your mind to it and take it slowly. And find agroup to run with: sharing the pain and the joy makes it just that much easierwhether you are running your first kilometres or your fiftieth marathon.

Susa

na M

olin

olo

2003 Adrenaline GTS

See it first this fall at allRunning Room Stores

All the technology to keep you running.

brooksrunning.com

RUNNER PROFILE

Name: Bonnie Henry

Age: 37Number of Marathons

Run:7

Number of Half Marathons Run: More than a dozen, plus the ‘Around the

Bay 30K’ twice! Toronto Commerce Court Run Club Member since 1998.

WHAT GOT YOU RUNNING?I really started running in medical school when I didn’t have the time to play teamsports anymore but still needed the ‘mental health’ time that exercise gave me. Istarted training for my first marathon with the goal of running a faster 10 kilo-metres ... and swore after my first marathon I would never run another! Somehowit has become part of my life, though I still run the same 10 kilometres time as Idid before.

WHAT MOTIVATES YOU ON YOUR LONG HARD RUNS?

Knowing how good it will feel afterwards and that sense of accomplishment

after a long morning run that you have completed something and most people

aren’t even out of bed yet. I also run for lattes...

WHAT'S THE MOST IMPORTANT THING YOU'VE LEARNT ABOUT YOUR-SELF THROUGH RUNNING?That I really can accomplish something hard and painful but incredibly rewardingif I set my mind to it. Sometimes, if I am having a rough day at work, I say tomyself, “Hey, I run marathons; this is nothing. Be patient and the pain will pass!”

WHAT ARE YOUR LONG TERM FITNESS GOALS?

To be able to run a marathon when I am 80.

p44_212940.ps 9/7/02 1:48 AM Page 44

College exams are a few years behind you. Now, the questions get really interesting. Is it the right job? Is my relationship going anywhere? Is my roommate a psycho? So you go back to the run: a time when you try to make sense of that thing called “your life.”At Brooks, we’ll keep designing the most advanced shoes, apparel and gear to make sure you never miss the run. And never miss an opportunity to figure out where you might be going.Like keeps running. And if we have anything to say about it, so will you.

brooksrunning.com

College exams are a few years behind you. Now, the questions get really interesting. Is it the right job? Is my relationship going anywhere? Is my roommate a psycho? So you go back to the run: a time when you try to make sense of that thing called “your life.”At Brooks, we’ll keep designing the most advanced shoes, apparel and gear to make sure you never miss the run. And never miss an opportunity to figure out where you might be going.Like keeps running. And if we have anything to say about it, so will you.

brooksrunning.com

Respect the run.™

Lenore, age 28Brooks ArielSize: 8

Julie, age 27Brooks Adrenaline GTSSize: 9

p45_212940.ps 9/7/02 1:49 AM Page 45

Step into fun, easy fitnessWalking is an ideal way to stay motivated and meet new friends.

Now Chatelaine makes it simple with On the Move Walking Clubs.

Step #1: Register free at Chatelaine.com We’ll help you get things going with a free guide tostarting a walking club. Just follow the links from“Sweat Central” in Health + fitness.(Or mail us at Chatelaine On-The-Move Walking Clubs, 777 Bay Street, 8th Floor,Toronto, ON, M5W 1A7)

Walk away with big prizes! There’s even more incentive to meet your fitnessgoals with Milestone Rewards to the first 5,000 whoqualify (ie. walk at least 3 times / week for 10 weeks)and monthly prizes from

Sign up now! The first 20,000 to register receive a free shoe pock-et. All registrants get a free quarterly newsletter.

clubsmoveon the

walking

Running Room welcomes walkersInvite your walking club to also meet Sundaymornings and Wednesday evenings at anyRunning Room across Canada. All fitness levelswelcome.See www.chatelaine.com for theRunning Room nearest you.

@@Go walking now!

p46_212940.ps 9/7/02 1:50 AM Page 46

1-800-419-2906 —————— Page 47

There once was a runner named, well, we will call him“Bolin.” His alarm awoke him at 5:38 a.m. on a crisp, August

morning for his run. As he sleepily laced up his shoes he wasmentally preparing for a nice 12-kilometre run to start the day. As

he set out, he felt surprisingly energetic and upbeat for the run. Ashe criss-crossed through the neighbourhoods in his friendly Hamilton

community he watched a fleet of squirrels scurry around as he ran by(very common in this area). Approximately one kilometre into his run, he

brushed some hedges as he jogged by a house, and in the dark he saw the biggestsquirrel (or perhaps cat) anxiously bouncing away only a couple feet away from him.

Since it was still fairly dark out, he could not clearly see the furry creature but happily con-tinued his run. Perhaps 10 paces later he felt something wet on his cheek and wiped it off with his

hand. He looked up, but there was not a cloud in the sky and no dew on the grass. He pondered what on earth it could be.He continued to run oblivious to what would happen next. Like a slap in the face, he caught a whiff of perhaps the mostpotent and foul odour he had ever smelled in his life. He stopped dead in his path, coughing, eyes watering, the smellalmost unbearable. As he started to run again, he noticed that when he kept moving the smell was not as strong but wasstill present. He ran as he had never run before, faster, and faster yet. “What is this smell?” he wondered. Someone tar-ring a roof maybe, or something has died nearby? Wait a minute... He replayed the scenario of passing that squirrel overand over again in his mind. The shape of it in the dark, the way it pounced away from him, not like a squirrel or cat. “Andwhat is this smell?”, he thought. As if meeting a life challenge, he runs the remaining 11 kilometres, no doubt the hardestfeat he’d ever accomplished. As he finished the run, he looked to the average person as though he was finishing amarathon or perhaps a long journey. He was coughing, gasping for air, barely able to stand up. His face showed signs ofsevere anguish, but, in fact, he had just lost his first battle with the neighbourhood skunk! Beware fellow runners: it canbe dangerous out there!Co

lin M

athi

son

It’s Dangerous Out There

Many runners have experienced a side stitch while running.The pain usually occurs just under the ribs when running. Thecommon problem may be related to food allergies, particular-ly milk, gas, or eating just prior to running. Other causes canbe running a longer distance, or running at a higher intensitythan usual. The diaphragm is usually the source of the prob-lem. The diaphragm is a muscle that separates the chest cavi-ty from the abdomen. It moves up and down as the runnerinhales and exhales. It is subject to a cramp or stitch when itmoves more and faster during exercise.

The liver has a larger right lobe and it is commonly thoughtthat this may be the reason that the diaphragm moves more onthe right and that generally the pain is on the right side of theabdomen just under the rib cage.

How do you alleviate this problem? Run longer and slower.Take your walk breaks. Breath fuller and try the yoga-stylebelly breathing. Keep your breathing relaxed and rhythmic.Try counting in to 6 and out to 4 while pursing your lips tomake your exhaling more forceable. This swimmer-stylebreathing will help you become more relaxed and rhythmic inyour running.

Do some abdominal crunches, they will help your side stitchproblem while improving your running form.

The Runner’sSide StitchA warm summer evening, the terrific park setting, a picnictable laden with an impressive variety of food, and almost200 individuals ready to prove to the world how far they'vecome - this was the graduating night of the Learn to Run, ForWomen Only and Walking clinics from the Edmonton andarea. Some were understandably nervous but all were confi-dent in their abilities to complete the 2.5 and 5 km run orwalk and their friends and family were there to cheer themon. For some, this was the farthest they had ever gone asnew runners and walkers and we at the Running Room striveto make them aware of what an impressive accomplishmentit is. These athletes had made fitness a priority in their lives- even coming out to practice runs on the hottest days of theyear (thank goodness for sprinklers, water bottles and misttents!) - and they were now being rewarded with healthierlifestyles, new friends and the cheers of those who are mostproud of them.

From the introductory speech of John Stanton to start theevent to the ever so crazy Beto and Liz on the microphone asthe runners came around the bend and into the finish areawe would also like to say a hearty congratulations to thosewho participated in our clinics and made a difference in theirown lives - you have made an amazing difference in ours tooby showing us your motivation, dedication and commitmentto the program. Happy running!

CLINIC WRAP-UPJo

hn S

tant

on

Mar

lene

Bus

tos

Sept - Oct 9/10/02 8:50 PM Page 47

Canadian Publications Agreement#40063039The New Expanded

Polar S-SeriesS120Polar introduces the S120, designed for runners.This new watch was designed for entry level and recreational athletes who want advanced features to guide training and assess the effectiveness of each workout.

Personal Performance Data

• Average hr of exercise and lap

• Max hr and % of max hr

• Recovery hr

Training Tools

• Three target zones with alarms (audio and visual)

• Count up/down timer (manual and resetable)

• 3 independent timers

• 60 lap splits that display exercise time, lap time,hr, avg. hr

• Large HR display

Feedback

• Single recall file includes:

• total exercise time

• avg. and max. hr.

• 3 target zone limits

• time spent above, below

and within each target zone.

Watch Functions

• Time of day w/ alarm

• 12/24 h time

• 2 time zones

• Calendar w/ weekday indicator

10 and 1walk/runcapability

www.polarca.com

p48_212940.ps 9/7/02 1:52 AM Page 48