Updated List April 2018
10 KM, Creston, BC, Canada (Blossom Festival Weekend) May 2018
31 KM Hermanslauf, Bielefeld, Germany, April 2018 (forest hills & trails)
1/2 marathon, Orlando, Florida, December 2017
full marathon, Athens The Authentic, November 2017
10 K 3 country marathon, Bregenz, Austria, October 2017
13.8 KM (night run), Dresden, Germany, August 2017
1/2 marathon Marburg, Germany, (night run) June 2017
1/2 marathon Banff, Alberta, June 2017
1/2 marathon Paderborn, Germany, April 2017
1/2 marathon Athens, Greece, March 2017
1/2 marathon Meteora (Kalampaka to Trikala), Greece, March 2017
1/2 (night run on the ‘LV strip’) Las Vegas, Nevada, November 2016
1/2 marathon Bucharest, Romania, October 2016
13.8 KM (night run), Dresden, Germany, August 2016
1/2 marathon Bad Pyrmont, Germany, July 2016
1/2 marathon Marburg, Germany, (night run) July 2016
1/2 marathon Paphos, Cyprus, March 2016
1/2 marathon Niagara Falls, Ontario, October 2015
1/2 marathon Desert Sky Adventures Las Vegas, Nevada, November 2014
5 K Wobble Before You Gobble Desert Sky Adventures Las Vegas, Nevada, Nov 2014
30 K trail Desert Dash Trails of Glory Las Vegas, Nevada, November 2014
1/2 marathon Priest Lake, Idaho September 2014
10 K trail Kimberley, BC, June 2014
1/2 marathon Bucharest Romania May 2014
1/2 marathon Sedona, Arizona, February 2014
10 K Hoover Dam, Las Vegas, Nevada, December 2013
1/2 marathon Budapest, Hungary, September 2013
1/2 marathon Ballaton Lake, Hungary, May 2013
10 K Cranbrook, BC, May 2013
1/2 marathon Lake Mead, Nevada, Jan 2013
10 K trail Kimberley, BC, July 2012
1/2 marathon Calgary, Alberta, May 2012
1/2 marathon Disneyworld Florida, January 2012
5 K Disneyworld Florida, January 2012
10 K Brockville, Ontario, summer 2011
February 07 2018
“Running efficiently demands good technique, and running efficiently for 100 miles demands great technique. But the wonderful paradox of running is that getting started requires no technique. None at all. If you want to become a runner, get onto a trail, into the woods, or on a sidewalk or street and run. Go 50 yards if that’s all you can handle. Tomorrow, you can go farther. The activity itself will reconnect you with the joy and instinctual pleasure of moving.” Scott Jurek, Eat and Run: My Unlikely Journey to Ultramarathon Greatness
July 23, 2015
“Sometimes I wonder what non-runners daydream about.
For me, most reveries lead to running. I may not start there; I may not finish there. But there’s usually a stage when I realise that, in my mind’s eye, I’ve been running.
Even when the window through which I’m gazing belongs to an urban office, my notional self will skip unthinkingly over jostling traffic jams and pavements, escaping to unexplored parks, rivers and open spaces – irrespective of the fact that I’m principally thinking about something else. But I notice it most when I’m looking at the passing countryside from a car or train. No matter what else is in my head, something will grab my eye: an empty field; an inviting path; a soft green roll of rural landscape glimpsed through trees. And my drifting mind begins to sense the familiar rhythm, the patient reeling in of each slope and turn, the thrill of discovery as each new corner is turned or summit crested; the bright release of the downhill dash…”
Richard Askwith, Running Free: A Runner’s Journey Back to Nature
March 17, 2015
SIX PRIMARY COMPONENTS OF FITNESS
“To run at your best, you need to improve on a variety of fronts. Although distance running is largely about endurance, there are six primary components of fitness, each of which can help you run faster. They are the five S’s: speed, suppleness, strength, stamina, and skiII—pIus psychology. If you progress in any one of these areas, your performance will improve. If you work on all of them, you’ll have a breakthrough.”
Julian Goater & Don Melvin, The Art of Running Faster: Improve Technique, Training, and Performance
THE SUMMER COFFEE RUN
Running hot – drinking hot?
D. Johns August 21 2014
It seems silly to picture a quick diversion from your race into the Tim Hortons ‘Run-Through’ to grab your daily ‘double-double’. But I have always been confused by those who claim a coffee or tea in the heat of summer is their preferred ‘cool and refreshing’ beverage. A hot drink on a hot day seems, well, just wrong. But science offers some support for what I consider unorthodox cooling options.
My wife is quick to point out the total absurdity of trying to run while holding a cup of coffee. She questions how many miles, how many attempted sips and spills, until it is cool enough to drink. I see have enough trouble with lids on my hot chocolate when I’m standing still! So this investigation, for the runner, is obviously more theoretically interesting than practical.
Researchers at the University of Ottawa proved that sipping hot fluid triggers an increase in sweating which cools a person to a greater degree than the hot drink warmed them up. But you must move the hot drink to your stomach. That is where the temperature sensors are located which in turn trigger increased sweating. Swishing and spitting will not have the same effect. But hot liquids through a tube directly to the stomach do.
But there is a ‘however’ – you must not be sweating at capacity. Sweating helps cool through the evaporation of the moisture. But when dripping in sweat, ramping up the sweat rate will dehydrate but not cool. So – when running in summer, it is not likely that you’ll see a race volunteer holding out a warm beverage for you to grab and guzzle. Forget the mid-race stop at Starbucks and leave the coffee drinking to your faithful cheering fans on the side of the road.
Note: based on the article by Alex Hutchinson in Canadian Running September-October 2014 p.32-33
The Voice of Experience
I may be over 60 years old, but when it comes to running I’m not the voice of experience – yet. I ran crosscountry in High School, stopped running until I took seriously the fact that I was over stressed and over weight at age 60. I’m inspired by Doug Kurtis, a man my age, who is featured in the Runners World magazine, July 2014: as a marathoner he has broken three hours 200 times in five separate decades. I strive to break three hours for a half marathon! Here are a few of his tips:
1. Run most of your miles easy – get the distance, don’t worry so much about the time. the speed will come.
2. Use a few pairs of shoes; you need rest, so do your shoes. Not only will they last longer but runners who have multiple training shoes have a 39% lower risk of injury than those who stay with one pair of shoes.
3. Use races as training runs.
4. Don’t be afraid of two-a-day runs: it mimics the final stretch of your marathon race, so start getting used to how that feels.
What do you think?
When to run: sunrise, sunset?
Is it better to run in the morning or the evening?
a.m. or p.m. Which is better?
It is usually unique schedules and personalities that determine the daily run. I have always been a late afternoon, and in summer, an evening runner. To me, it is common sense to trade-off a few extra minutes of sleep for almost anything. I rationalize my alarm clock aversion and view the run as a reward for work done during the day. So when it comes to race day, I really feel like a fish out of water as most events are scheduled for early morning. Sunrise is a stranger to my comfort zone.
General opinion has argued that the evening runner is faster. Now science helps us understand the differences. While evening runners are 6 % less efficient, meaning they require extra oxygen to maintain the morning pace, they are able to supply 4 % more oxygen to their tiring muscles. Also anaerobic energy is up 7 % at night. Science says: you will be faster at night. I say: let’s schedule more races for the late lazy risers.
Source: Canadian Running … January – February 2014 page 28