Ted's Run For Literacy, 2012

Dear Runners,

Last October many of you participated in the first annual Ted’s Run for Literacy at Kildonan Park in Winnipeg. Thanks to runners such as you and our wonderful sponsors, Ted’s Run donated $3500 to Start2Finish, a national organization that promotes literacy and physical activity in disadvantaged neighborhoods in cities across Canada. The money we raise through Ted’s Run stays in Winnipeg and directly supports running and reading clubs at three innercity schools; Shaughnessy Park, Sister MacNamara, and William Whyte Community School. This year our goal is to donate $5000 to Start2Finish and we need your help!

Please accept this as your personal invitation to register for the second annual Ted’s Run for Literacy. We have implemented a number of improvements such as:

• Economical registration fees including a very affordable family rate.
• A re-certified course, which allows for the start and finish lines to be very close together.
• We are a Timex Series run (the last one of the season).
• We are using chip timing.
• A new 2 k and 4 k fun race, which will not interfere with the 10 k lead runners.
• An effort to be the most environmentally friendly race in the city.
• A lead cyclist to guide faster runners. 

Ted’s Run is on October 21 at Kildonan Park. The early bird registration ends on September 30. All early bird registrants will be eligible to win a men’s or women’s watch valued at $500. The early bird registration fee is $30 (adult) and $10 (youth). After September 30th the fees are $35 and $15.

Men's Citizen Eco-Drive Watch valued at $500

Women's Citizen Eco-Drive Watch valued at $500.

Ted Swain was active in Winnipeg’s running community. Those that knew him will remember a gentle and patient man. Ted was also an English teacher at Vincent Massey Collegiate. Ted died from heart failure in May 2009 after completing the Police half-marathon. Ted’s Run is our attempt to honor a most remarkable man and his two passions, running and reading. Please join us on October 21 at Kildonan Park.

Click here to register or click here to contact me directly.

                                                                        

Ted’s Run Race Committee is:

Joan Swain
Pat Button                                         
Darcie Wadelius                 
Petra Rapmund       

Connie Lowe                                     
Aldo Furlan                           
Sherri Grandmont   

Roger Berrington                              
Joanne Schiewe                   
Linda Klaric              

Christy Zamzow                                
Sandra Danberg  
Michael Bennett 

It's a good day to be alive.  

:>)  Mike                

Marathon Running and the 50+ Year Old Heart

"There was no evidence of permanent heart damage from repeated marathon running in individuals over the age of 50".
Dr. Davinder Jassal, associate professor of medicine, radiology and physiology in the Faculty of Medicine, University of Manitoba, principal investigator at St. Boniface General Hospital Research Centre, primary author of The impact of repeated marathon running on cardiovascular function in the aging population published in The Journal of Cardiovascular MRI on August 20, 2012.

The right ventricle becomes enlarged and weakens over the course of a marathon.
It repairs itself within one week following the marathon. 

I am one of 25 runners (21 males and 4 females) that participated in this 2010 study. The volunteers are all healthy, non-smokers, and had completed at least three marathons in the previous two years leading up to the study. The report refers to us as "elite elderly marathoners".  I like the sound of elite marathoner, but my bubble quickly popped with the elderly modifier.  Kidding aside, this is heartening news (no pun intended) as my odometer creeps over to 56 next month or, if you prefer, if 50 is the new 30, I'll be 36 in a few short weeks.  

I blogged the 2010 experience here.  The study involved a series of tests including electrocardiograms, MRI's, blood samples,  cardiac tomography, and nutritional analysis. The tests were scheduled several weeks before the marathon, again immediately following the marathon (both at the finish line and then later in the day at the hospital), one week after the marathon, and finally a follow up six months after the marathon.  I can't recall precisely, but I believe we received a minimum of 3 MRI's, 3 electrocardiograms, and a number of blood samples were drawn. We were told that if an abnormality was detected they were duty bound to inform us, but otherwise the results of the testing was not shared with us.  

The exact same test was conducted on marathon runners in the 18 to 40 year old age group. I presume this was the control group to which they compared the results of the 50+ year old runners.  

The conclusions are summarized below:

• Elite elderly marathoners over the age of 50 had a transient increase in blood markers and temporary swelling and weakness of the right side of the heart immediately following the 26.2 mile marathon. The good news is that all of the changes returned to normal one week later.
• Studies on young endurance athletes (18-40 years of age) following marathon running have demonstrated evidence of temporary heart injury using blood markers and have linked these findings with a transient, yet reversible decrease in the ability of the right side of the heart to pump blood effectively. Both the blood markers and heart function returned to normal one week following the marathon. In other words, the same results as the 50+ year old group.
• Repeated endurance stress does not seem to result in permanent myocardial injury in elderly marathoners.
• The tests found no evidence of permanent heart damage, and the older runners recovered as quickly and fully as younger marathoners.
• Dr. Jassal is quoted "What our study shows is that if you've trained well and you've done your homework in terms of keeping yourself hydrated, things will be OK."

Source

The full report is posted in the Journal of Cardiovascular Magnetic Resonance and can be found here.

The CBC report, Older Runners Face No Greater Health Risk, is here.

The U of M media release, Study Finds Running Marathons Is Not Harmful To Older Adults,  is here.  

Weekend Warriors take note... It takes more than a healthy heart to run a marathon!  

To successfully complete a marathon you gotta log the miles and stick to the drill. You're looking at about 4 months of regimented, often boring, frequently lonely training. You need to run a minimum of four times a week. You need to run hills, cross train, do speed work, tempo runs, and one long run every week. You have to watch your diet, limit the trashy food and drink, monitor your weight, and run, run, run. You need the support of your partner and you need to talk to your children. You need to want it bad, really, really bad. There are no shortcuts.  No one can run a marathon unless you're mentally and physically prepared regardless of your excellent heart-health. If you do all this I guarantee you a rush that will last a lifetime. 

The choice is yours. You can seek truth, justice, wisdom, and the proper way to train for a marathon, or you can go the 99 cent burger route.

So friends, the next time that sedentary friend of yours warns you of the dangers of running marathons refer him to Dr. Jassal's report and invite him along on your next 20 miler. 

As my ultra-marathoner friend Melissa says, when will you run today?

It's a good day to be alive.

Mike :~)

Street Feet Run Well

Do your best; have fun.
Gerry Barrett,Street Feet Run Well motto 

Street Feet Run Well 

I dropped by my favourite running store this afternoon and had a pleasant chat with owner Erick Oland. It wasn't long into the conversation when Erick mentioned Street Feet Run Well, an organization that is dear to his and his wife Cheryl's heart, and now mine.  Street Feet Run Well supports women living in Winnipeg's North Point Douglas. 

This area of Winnipeg is similar to Vancouver's Lower East Side or Toronto's Jane and Finch region.  This is the area that polite society prefers to forgets. If we need to travel through this area we do so fast and with doors locked. Residents of North Point Douglas live on the margins of society and face daily obstacles that would would flatten most other citizens. They are resilient folk though, they may stumble but they pick themselves up, dust themselves off, and get right back to  the business of eking out a living for themselves and their families. 

Street Feet Run Well programming helps the women believe in themselves and believe in their potential. This is accomplished by good old fashioned encouragement and support.  The women walk their neighbourhood in groups led by Bridget Robinson. They walk to build strength and confidence. In time they shuffle their feet a little quicker. Then they run a few steps. Then they learn to run well. They are encouraged to do their best and have fun. They quicken their pace and become lighter in spirit. They move forward. 

The driving force behind Street Feet Run Well is Bridget Robinson. She the person who leads the women and offers encouragement and support along the way. Erick describes her as  "the most inspirational person I have ever met". 

As trust builds they laugh as they run, and chat and gossip. They learn to support one another and believe in their true worth. They become winded and flush in face, running does that eh? Their heart races and then calms. Unknown muscles ache. Blisters appear. They are alive. They are runners.

They run in shoes that are beaten and bruised. Shoes that are worn thread bare with the soul exposed. Sally Ann specials. Our throw-away shoes become their symbol of hope.

Street Feet Run Well offers the women two running session a week. They are challenged to attend eight sessions. Some attend eight  consecutive session, others take longer to log the eight. After their eighth session though, a transformation occurs, a magic moment if you prefer. 

There is a ceremony in which Erick attends with a van load of shiny brand new, colourful, high-end authentic running shoes. The shoes are provided free of charge by City Park Runners.The women giggle as Eric fits them carefully and analyzes their gait to find the very best shoe. A Cinderella moment if there ever was. There is great fanfare as the others look on and offer advice on colour and style. There is laughter and the room is warm with camaraderie. The walls radiate with positive energy. Erick beams and keeps his emotions in check. 

And the runner in perfectly fitted running shoes, how does she feel? I don't know, but I expect she feels pretty darn good. She feels valued and supported. She feels successful and strong. She belongs to a a most inclusive community, a community of runners, a community nourished by Street Feet Run Well.  We all want to belong, we all need to be part of a community. It's wired into our genetic code. Bridget Robinson helps build that community and Erick, he provides the badges of honor. 

I have registered for the first annual Pont Douglas 10-k Run (there is also a 5-k) . All proceeds directly support Street Feet Run Well programming. Here's their mission statement: 

Street Feet Run Well’s mission is to holistically promote physical and mental health in an inclusive, caring and supportive environment. The goals of the program are to help participants, who self-identify with challenges, to increase self-esteem and self-efficacy through walking or running with the intent that this extends to other areas in their lives. The program will strive to help each participant be the best walker or runner that they can be, while having fun in a social environment that emphasizes equality and is non-judgmental.

Street Feet Run Well has two partner resource centers: Canadian Centre for Refugee  Employment  and The North Point Douglas Women’s Centre. Click the links for their stories.  I hope you have the time to join the fun on Saturday, October 13. Click here to register. The Race Committee  need lots of volunteers so please, bring out the family. 

So friends, let's heed the Street Feet Run Well motto...do your best and have fun!

It's a good day to be alive.
Mike

One Skinny Canadian

Moonshine dreamtime
All I need is a goldmine
And true love
Just like sugar in my coffee

Eleni Mandell, Moon Glow Lamp Low, from the album Miracle of Five

I missed the registration deadline for the Twin Cities Marathon so I wrote the race director to inquire if there was room at the start line for one more runner, one more skinny Canadian... with a big heart... 140 pounds soaking wet.

To my delight the answer arrived the next day.

"Dear Mike" read the email from the race director, Catherine, "I just checked and yes indeed we do have just enough room for one more skinny Canadian at the start line." And with that, she provided me with a super secret code to over ride all the red print that declared ... registration is now closed ... we have reached our capacity... try again next year...

Thank you Catherine! You're the best.

So here I am, now training for a full dance on October 7. I had originally considered running Toronto on October 14, but Twin Cities is a preferred race. I ran Twin Cities in 2008 with my niece and it was the best of times. I blogged the experience here.  

My training is going well despite the heat. I ran 7 miles of hills the other day and 18 miles last Sunday. I'm training with an interesting group, some are training for Chicago, others Twin Cities, and others Crazy Horse in South Dakota. For some this will be their first marathon, for others it'll be number 35.  One runner is vegan, I'm vegetarian so we compare notes about nutrition and chit chat. It's all good the chatter, the goodwill, the caring for one another.  No injuries, energy level is up, feeling ok.

Twin Cities Marathon falls on Canada's Thanksgiving weekend so Jennifer and I will make a  little vacation of it. I have already booked the hotel ... 0.8 miles from the start line and about the same from the Walker Art Institute.... something for both of us.

I attended Art City's Van Launch Party last week on the roof top of the WAG. The van was designed by Netherlands' artist and personal friend of Wanda Koop, Olaf Mooij. Olaf also designed the iconic bicycle that sits on top of Art City on west Broadway. I thought you might enjoy some images of the unveiling. 

The excitement mounts...

Edward admires...

What the ... ?

The Art City Van... 1000 AMPs of pure positivity. Note the city scape design of the speaker arrangement.

It's a good day to be alive and running with a thousand amps of pure positivity!

Mike

She Was a Good Old Girl.

You glide on the airYou swivel and turnFast beating heartWhat do I gotta learn
The Wailin' Jennys, Oh Swallow, from the album Firecracker
The other day my Garmin 305 died. I first noticed she was a little under the weather during the Fargo Marathon where she tuckered out and quit at mile 18. I felt like quitting too, so who could blame her?  It was the suddenness that surprised me. She gave no warning of poor health.  
One second she's cheerfully shining the light, counting down pace, cumulative time, distance, and about a dozen other functions that I have not taken the time to learn (she's way smarter than me, has more memory too). The next second she blacks out. I managed to finish the race without her, but it was tough not knowing the vitals. Running a marathon without a GPS is like driving in a rainstorm without wiper blades.

Her health slipped from this moment forward. Sure, she would greet me off the charger with a perky little beep, beep, let's go! In time though the eagerness fades.  In time I develop a Pavlovian response to those beeps... she beeps and I run, she beeps and I stop. I now realize she was putting on a brave face just for me.  It became clear that she couldn't sustain energy for long. Her beeps muted, her lights dimmed. She was dying. 

She flickered at mile 16 and faded out by 17, then 14, then 12... she died a little earlier for each additional run until one day, two weeks ago, she didn't wake up from her charge bed.  I tried to resuscitate her... hold the power button and start button simultaneously... or is it the mode button and power button simultaneously, or is it the power and lap button...shoot, why didn't I pay attention to those tutorials? No matter, no heroics were to save her, she was done, slipped away in dawn's early light.

She was a good old girl. She got me where I wanted to go through thick and thin, through rain, snow, ice, through 50 below zero...it didn't matter, she was always up for a run. Yup, she was a good old girl. Perky yet dependable.  We became friends me and her.  She annoyed the heck out of me with all that damn data, but she kept me honest.. no Mike that's not 6 miles, it's only 5.59, keep going, once around the block otta do it... She was a good old girl, an old friend really, and I miss her terribly.

Garmin 610 Forerunner with HRM

I started looking for a replacement and I was disappointed.  I looked at the the Garmin 610. It's nice, maybe too technical, but nice.  It's expensive at $399 (with HRM) and $349 (without HRM). It has all the features but it's touch screen and I hear from everyone that the touch screen is overly sensitive. I do like the idea of swiping and scrolling the screen, but people say it's a steep and frustrating curve. Those that love it though, LOVE it, so who knows?  The 610 has an audible or a vibration alert which to anyone who has run with a group and put up with dozens of chirps and beeps understands the benefit of a vibration alert.  I almost bought it for this reason alone! It's also very sleek and has a low profile (unlike the clunky 305).

Garmin 310 XT Forerunner with HRM

Next on my list is the Garmin 310 XT (with HRM). It comes in at $299 and resembles the 305 in size and shape.  They claim it has Hot Fix technology which locks on to a satellite much faster and hold the signal through denser terrain. Nice.  It also connect wirelessly to a computer. Again, a nice touch.  They claim the battery life is a whopping 20 hours (the old 305's have a 12 to 14 hour battery life). The 310 is a multi-sport device meaning it's easy to switch from your wrist to your bike in seconds (if you purchase the bike/ wrist mount). It's also waterproof to 50 meters so fogging shouldn't be an issue.   All in all, this looks like a good GPS and I seriously considered buying one until...

I seriously considered buying one until I re-read Running Fully Charged and got a pang of guilt.... more e-waste. Why not just change the battery?  I contacted Garmin and they directed me to Raytech in Quebec for an authorized repair.  I sent it to them, prepaid $85, for a battery change. Postage cost an additional $10 so I'm in to this for just under $100. Hmm, I could buy 1/3 of a new GPS for this amount... it better work!  

Several days later a package arrived in the mail. To my surprise, inside the package, right below the bubble wrap was a shiny new .... you guessed it... Forerunner 305! Brand new! My heart skipped a beat. There she was again, my old friend, as good as memory itself, better even. I slid her on the wrist and it felt good, like a new pair of Smart Wool socks on Christmas morning. We went for a little run together to reacquaint ourselves. It was awkward at first, you know, the customary small talk to build trust... how about those Jays... but soon we were best of friends again... almost like she never left. She beeps and I run, she beeps and I stop. It's a good old world and she a good old girl. I've got big plans for her, I hope she's up to the task!

Oh yes friends, it is a good day to be alive.  So good. So alive.  

Beep, beep!

Mike

Run Smart in the Heat

Temperatures hovering in the mid to high 30's. Humidex values add another 5 degrees just for the heck of it. The tiniest exertion causes sweat to pour from the forehead like those cartoon characters. No end in sight right through to the end of July.  

There's no question friends; running in this heat is dangerous.  I have had heat exhaustion and let me tell you it's no laughing matter. It's pretty well the closest I've been to death, but that's another blog post.  

So what's a runner to do?  How do we run in extreme heat and live to run another day?

Take a break from running? LOL! 

Run on a tread mill? Heck no! 

Run laps at your local gym? I get dizzy just thinking of lap runs.. no way!. 

Complain to your spouse...for sure, but it's not going to get you anywhere. 

The answer is Run Smart.  Think... what would Einstein do?  

Here's a few tried and true suggestions that have kept me alive over the last few weeks. 

• Plan Smart: Run early in the morning or later in the evening. The sun is less intense and if you're lucky the temperatures have dropped a few degrees.

• Carpe Diem Smart: Run in the rain. We haven't had much rain lately but it did spit a little yesterday so I seized the opportunity and ran a 6 miler.  It was joyful!

rain drops, blissful running

• Hydrate Smart: Hydrate, hydrate, hydrate. Drink double your normal running consumption of fluid. On a typical run I take two or three sips every mile or so (think ...sip, sip, sip...). In these extreme temperatures I ditch the sips for GLUGS (think ... glug, glug, glug, burp, glug, glug, glug...).  Plan your routes with water stops in mind.  I have a favourite 6.5 miles route that passes two water fountains, AND I carry my own water. That's a lot of H2O for a 6.5 mile run, but I live to tell the story.  If you click on the pic you'll see the beads of sweat (lovely I know) and that's after only 3 miles. Typically you can expect to lose between 2 to 4 pounds over the course of a 10 mile run in this heat... that's 2 to 4 pounds of sweat!  And all that sweat has to be replaced or you may get sick.  And by the way, don't be a purist, Gatorade and Powerade work wonders in this heat. They replace electrolytes that are lost in sweat. Use 'em on runs longer than 45 minutes.

glug, glug, glug...

• Motivation Smart: Have a special cold treat waiting for you in the refrigerator for your return. It provides motivation on the run and replenishes much needed protein immediately upon arriving home. I have a fresh strawberry or pineapple smoothie with Greek yogurt and tonnes of ice chips.   Mmmmm... makes me want to go for a run right now!

• Drink Smart: Limit your beer or wine intake the night before a run.  Wine is especially hard on the hydration system so, if you drink, drink smart.

• Trail Smart: Run trails. They're fun and often provide more shade. Trails don't hold the heat like concrete.  City street are huge heat sinks so avoid them whenever possible. If there are no trails in your area (poor you) than run on the shady side of the street.

trails offer shade

• Clothing Smart: Run with as little clothing as possible and what you do wear should be technical (cotton is rotten).  Wear your hair up. Replace the clothing with sun screen. Wear a white hat... grade 6 science actually is correct.. white repels heat. I know many female runners that will run in a sports bra and completely ditch the shirt when temperatures reach the red zone.. now that's smart!

• Pace Smart: Slow down eh!  Add at least one minute to your pace. For instance, if your comfortable running 9 minute miles on your long runs, slow it down to 10 m/m, or even 11 m/m.  Heck, no one is going to care and you'll feel way better.

• Heart Smart: Listen to your vital signals. If you have a heart rate monitor use it and understand the numbers.  You have to know your resting heart rate, your maximum heart rate and that magic 60 to 80% of max.  If you don't have a HRM than check your pulse on walk breaks. If you're experience difficulty breathing or if your heart rate doesn't slow even on walk breaks,  head for shade immediately and phone 911. Yes, even Einstein would carry a phone in this heat.

• Know the Signs Smart: If you stop sweating and you feel clammy you are very seriously overheated. No amount of drinking will help at this point... it's too late, seek medical help asap.

• Eat Smart:  Avoid deep fried foods and huge amounts of animal protein.  As a society we tend to consume way more protein (much of it animal protein) than our body's can absorb. Most of it passes through with zero benefit.  Eat lighter meals and your body will love you on those long runs.

Useless fact...My record cold weather run is 10 miles in -50 degrees Celsius. I've run the same distance in +40 degrees many times. That's a 90 degree difference from winter to summer running!  That's what I like about running... the ever changing elements.. you just don't get that in a gym.  

more trails, love this vegetation, come run with me...

So friends, run in the heat, but run smart, and always remember...  it is a good day to be alive.

Mike :)

59 Cent Campaign

I just cannot understand how my government can take the most vulnerable of people and decide it's appropriate to make them more vulnerable. 

Dr. Paul Caulford, Scarborough, Ontario

The 59 cent Campaign For Refuge Healthcare is a student led, non-political, non-violent,  movement that believes "... citizen advocacy is a vital component of a healthy well functioning country." (source)  The campaign had its official launch on Friday, June 22, 2012.  

On April 25 our government under the leadership of The Right Honourable Jason Kenney made a decision to cut spending to refugee healthcare. This law applies to all refugees arriving on Canadian soil from a country that our government deems unacceptable.  Our government proudly announces this will save taxpayers 20 million dollars a year, or roughly, 59 cents per Canadian.  This law came into effect on June 30, one day before Canada Day.  Proud to be a Canadian?  

Yes, but maybe a little less proud than I was on June 29.

The refugees arrive on our soil from some of the worst environments on the planet. Many have lived in substandard refugee camps for years. They are often in dire need of medical care and have witnessed  atrocities that have left deep scars. They have lost their sense of community, they have no network, no family, don't understand our culture, our language.  They arrive on our soil broken and in need of care.  What is most appalling, even more so than their backgrounds, is that we, the government of Canada, have the ability to help them, but we choose not to do so. Proud to be Canadian?

Yes, hyper-proud of the young Canadian students who organized this campaign.

Prior to June 30 these same refugees would receive full medical attention and the support of social services to assist them in becoming functional and healthy citizens. All of that, in one signature, is wiped away. Proud to be Canadian?

Yes, but I'm certainly not proud of this government.

The 59 cent Campaign asks all citizens to expres their outrage by sending the Right Honorable Prime Minister Stephen Harper 59 cents with a note explaining its purpose. Personally, I can't think of a better way to spend Canada Day.  Here's the sequence of event from my perspective:

...get your change jar, check behind the cushions if you're a little short...

...count out 59 cents... here's mine, 3 nickels, 4 dimes, 4 pennies...

...address an envelope... no postage necessary if mailed in Canada... 

...in the spirit of non-violence, write a friendly note, tape money to letter 
(I sent $1.18 to cover Jennifer and me) , tell him seemikerun.ca sent you...

Here's the video created by the students.  I'm very proud of these young people, as should you.

It's a good day to be alive, unless of course your an unacceptable refugee in dire need of medical care.

Mike