This summer, Earl Fee is setting out to break world records at 400 and 800 metres. He’s had injury setbacks and training snafus but nevertheless, the runner plans to push ahead. 

Earl is 95 years old. 

“You have to be relaxed when you’re sprinting, if you tense up, you slow down,” said the owner of more world records than any other living runner, author of The Complete Guide to Running, How to Be a Champion from 9 to 90 and Earl Fee is Running, and currently typing out a new book today. 

“You need humility if you want to be great. That, plus a good sense of humour keeps you young.”

<a href="https://www.irun.ca/index.php/95-year-old-legend-plans-to-take-down-two-sprinting-world-records-next-month/tsa111918_fashion01-2/"><img class="alignnone wp-image-66602 size-large" src="https://www.irun.ca/wp-content/uploads/2024/05/TSA111918_Fashion01-671x1024.jpg" alt="" width="640" height="977"></a>

Fee has been a longtime friend of iRun and his personality mixed with longevity mixed with extraordinary results makes him a leading light in our sport. His plainspoken wisdom and everyday work habits expressed joyfully makes him someone worth listening to, whether or not you have big race goals. He had a hernia operation and fell recently at the track, but remains committed to racing. He enjoys workouts, his friends and his community and plans a busy summer of competition. 

“Things don’t always go smoothly when you get older and you lose endurance and a little bit of speed, but I can certainly keep running,” says Fee, who claims exercise, positivity and diet are the secrets to long lasting good health. “Racing feels like freedom—at any age."&nbsp;

Karla Del Grande has been named Ontario’s Athletic Masters Female Athlete of the Year an astonishing twelve times and she’s a close friend of Earl’s. She finds inspiration in Earl’s journey. 

“He gets the best out of himself, which is what everyone should strive to do. He enjoys all the training and competing, taking it seriously, but having fun,” says Del Grande. “He has always included mental as well as physical training, and running training along with strength training with weights and cross-training in the pool, for example, long before others touted that as important. He's been doing all of this for years—as it works.”

<img class="aligncenter wp-image-66604 size-large" src="https://www.irun.ca/wp-content/uploads/2024/05/TSA111918_Fashion03-663x1024.jpg" alt="" width="640" height="988">Fee is back on the track and touting June as the month to take down the over-95 world sprinting records. Training for the 800 metre events means stretching, walking, longer running and then sprint drills, short 200 metre bursts of speeds. Diet, he says, like his glass of wine with dinner every evening, is essential.&nbsp;

“I eat a lot of vegetables, not much fruit and a small amount of protein,” says Earl, who likes two ounces of salmon or chicken mixed with his steamed vegetables. “People talk about fasting or extreme diets, but there’s no need. Eating sensibly is the best approach for remaining healthy and strong over time.”&nbsp;

Fee was great friends with the distance legend Ed Whitlock, pictured below, and told me he once asked Ed what he thought about during his marathon running. “When will this be over?” is what Ed said and Fee seems to share Ed’s down to earth approach to our sport.&nbsp;

"You have to have fun," he says.

<img class="aligncenter wp-image-32835 size-full" src="https://www.irun.ca/wp-content/uploads/2017/10/EdWhitlock.jpg" alt="" width="487" height="336">Admittedly, the last few falls have left him somewhat shaken and the 95-year-old is still feeling his way back to fighting form. “I have to get my confidence back,” he told me, “The surgeon said I’m strong, but I’m not quite there yet. Everything has to be gradual, but a few months ago I surprised myself: I didn’t need any help mowing my lawn.”&nbsp;

Earl Fee is a dancer, sprinter, wine lover and running book author with big summertime goals. The journey, he says, makes him feel young. “If you’re positive with a good sense of humour, it’s good for the mind,” he says. “I think I can live past 100 and have no plans of giving up anything: why would I quit?"&nbsp;

95-Year-Old Legend Plans to Take Down Two Sprinting World Records Next Month

Dawn run: I’m heading east, into the sun. Coyotes yelp along the river, crows crank out their rusty mating calls, and all is well. . .well, I’m slower than I’ve ever been, and often these mornings there’s a different glitch, in my knees or elsewhere, but that’s all right. I’ll take this day and this run as it comes, enjoying even the headwinds and the hills before I turn my back to the east wind after 5k and head back home.

Nearly four years ago I put together an item on running. At the ripe old age of 75 years and after a half-century of running, I felt that it was time to reflect on what running had given me and how my attitude to my “positive addiction” had changed over the years. I was gratified when iRun Magazine agreed to print that article, “Time’s Arrow”: Reflections on a Life in Running Shoes,” and other runners, several of them who were younger than I was at the time, responded positively. I thought that I had said it all, that the article would be my final, verbal shot on the joys of running.  

But much has happened in the past nearly four years, some of it possibly instructive to other runners who may be tempted to wear those shoes for something other than running.

A year or so ago after having some blood work done, I was told that my PSA was elevated. My nurse practitioner said, “You’re too fit for prostate problems. They seldom happen to folks who get the exercise you do. That’s just not in the cards for you.” It was. I had tests and met with an oncologist in London. Guys are just made for this, it seems. Most of us already knew this, but like other inevitable events in our lives, I thought that such things always happened to someone else. Hearing that I was among the afflicted hit hard. 

<img class="aligncenter wp-image-66612 size-large" src="https://www.irun.ca/wp-content/uploads/2024/05/IMG_5075-768x1024.jpg" alt="" width="640" height="853" />

The upside? Because I was in reasonable shape, the doc. said he could find the money for brachytherapy, and I’m now the somewhat proud bearer of 45 radiated seeds in my undercarriage. That expensive approach is most often offered to much younger patients, but the therapy went well, and the oncologist, the brilliant Vikram Velker in London, ON, even left me a handwritten note saying that all had gone according to plan. The point that I’m making is simply this—running, and likely any activity we do, has benefits that go far beyond the obvious weight management, better appearance, and feeling of well-being that we daily associate with our running. 

My oncologist will be in touch on June 14th after I have had more bloodwork done, and I’m hoping that the news will be good, but even if there’s a downturn in my situation, these past months have given me more time on the trails and roads, more time to reflect and be thankful that I had the level of fitness that running had given me. I’m also grateful for the wonderful health care I’ve received, for the patient understanding that everyone from receptionists to nurses, to specialists have afforded me throughout what was, at times, a trying predicament.

I’m now more convinced more than ever that frequent exercise can, and does, have psychological and physiological benefits that go beyond the elation that comes from the activity, and this goes for everyone of any gender, age, or ability level. 

The procedure happened in December, just before Christmas, and I’ve been running—jogging might be closer to the truth—but I’m out there, grateful for those many decades of running, encouraged by the lack of side-effects, happy for every, now purposeful step as I move through my hometown. I now regard my situation as being more of a “condition” than an “affliction,” but that’s quite possibly just a rationalization on my part. And I do recall that the venerable, even saintly, Ed Whitlock who died of prostate problems at the age of 85 when he ran a 3:15 marathon six months or so before his death. 

Old instincts die hard, and my long-time great friend and running partner, Phil, is even teasing me into agreeing to run the Clarendon to Winchester Marathon in the U.K. as a way of celebrating my 80th year on the planet in October of 2025. That run on trails, by ambiguously marked signposts, beside cathedrals, and in front of ivy-covered pubs may be just the thing for an old lad who can use the excuse of getting lost as a reason for his not finishing in the top half of the field. 

 Time’s arrow will eventually have us in its sights, but a moving target is a harder thing to hit, and I plan to keep on moving as much and as vigorously as I can for some time to come. 

Heading west now, my long shadow in front of me, I’m already thinking about changing up my run a little tomorrow—maybe a trail or a loop down by the harbour to see if any of the huge lake boats have come in overnight. And while the moon prepares to take her morning dip into Lake Huron, I know that for the moment all is well, and with the heavier thuds of my runners and a solid 10k in, to start the day, I pull into my driveway, once again.

Old Instincts Die Hard: Benefits of Running with Age

There's a reassuring firmness to the new <a href="https://www.brooksrunning.com/en_ca/glycerin-21-womens-neutral-cushioned-running-shoe/120408.html">Brooks Glycerin 21</a>, an anecdote almost to the big foam, giant cushioning which has become the latest running shoe trend. Tied tightly at a series of mile repeats at 10K, half marathon and blitzkrieg speeds, the Glycerin 21 almost took on an anthropomorphic characteristic—they felt like wolves on my feet.

The Glycerin series, first launched in 2002, is arguably the flagship shoe from Brooks, the Seattle-based company that surpassed Nike in women's running shoe sales in 2021 and touts "Run Happy," as their inspiration slogan. Through the years, the Glycerin has morphed and adapted—a wider toe box, a fitted tongue, various innovations in foam—and this new model, sleek and aerodynamic, soft and fast—marks a major step forward of a legacy product.  

<img class="aligncenter wp-image-65693 size-full" src="https://www.irun.ca/wp-content/uploads/2024/02/120408-496-s-glycerin-21-womens-cushion-running-shoe.png" alt="" width="480" height="480" />

Weighing 9.8 ounces with a 10mm midsole drop, the Glycerin 21—white, black and grey with aqua blue accents in the pair that I tried—out-performed many of my other shoes on the track. During my first set of 2-mile repeats, I felt the shoe not only steady me, but provide excellent energy return. The Glycerin 21 features nitrogen-infused DNA Loft v3, innovative cushioning, and midsole propulsion. 

After completing the bulk of my mileage, my race team approached a series of 800s to practice speed work on tired legs. I had the sensation the shoes were working with me. At $200, a racer could be forgiven for thinking they were running on a carbon-plate. Shoe technology has made radical innovations since 2002 and the long tail behind this great Running Boom is that your average mid-price sneaker offers value, comfort and speed. It's hard in 2024 to buy a bad pair of shoes. 

I wore the Glycerin 21 again on my Sunday long run and found the flexible fit withstood the extended kilometres. Again, I felt like I had wolves on my feet—a powerful mental exercise which acted, to me, as an endorphin. 

With expert support and durable softness, the new <a href="https://www.brooksrunning.com/en_ca/glycerin-21-womens-neutral-cushioned-running-shoe/120408.html">Glycerin 21 by Brooks</a> is one I'd be happy to recommend.

Shoe Review: Brooks Glycerin 21

ASICS GEL-NIMBUS has been called their most comfortable shoe yet, and it's hard to hear hyperbole like that and quantify it and obviously it invites skepticism. How do you measure "comfort," objectively? I put the shoes on during objectively uncomfortable circumstances. It was freezing. This much I know for sure.

I've worn many different types of ASICS, from the KAYANO I started in fifteen years ago to the METASPEED EDGE+, a super shoe that costs more than three hundred dollars and has a carbon-plate and weighs just over seven ounces. All of these shoes are comfortable, certainly. But I've been thinking about it ever since reading that initial statement and hot damn, I believe it's true. The GEL-NIMBUS 26 might just be the Most Comfortable Shoe I've Ever Worn in My Life.

<a href="https://www.irun.ca/ss24_gel-nimbus-26_highlight_h2t_group_winter/" rel="attachment wp-att-64637"><img class="alignnone wp-image-64634 size-full" src="https://www.irun.ca/wp-content/uploads/2024/01/SS24_GEL-NIMBUS-26_HIGHLIGHT_H2T_GROUP_WINTER.jpg" alt="" width="600" height="400"></a>

Built upon PureGEL Technology, combined with FF BLAST PLUS ECO, types of trademarked foam that elevate the toe box and heel, the ride almost goes beyond smooth. Cloud-like is practically cliche in shoe descriptions, but in this case: it's apt. The fit is snug and, yes, comfortable, and feels like an innovation we might see aped by other shoe companies.

It's just that good.

The tongue and upper are form-fitted, embracing the foot and lower ankle, and I could immediately feel the innovation upon landings and transitions. Of course, most shoes feel energetic and responsive when upon a Peloton straight out of the box. I wore the GEL-NIMBUS 26 on a long run in the snow and, afterwards, the shoe felt just as good on the treadmill in my gym. The GEL-NIMBUS 26 isn't only comfortable, it's durable. And there's a reason it felt so good in the (uncomfortable) cold—it has special HYBRID ASICSGRIP tread, so it's the perfect shoe for right now. It's actually designed for all conditions, without adding weight to the shoe or making a runner purchase trail sneakers.

<a href="https://www.irun.ca/ss24_gel-nimbus-26_highlight_on-foot_f_winter_2/"><img class="alignnone size-full wp-image-64636" src="https://www.irun.ca/wp-content/uploads/2024/01/SS24_GEL-NIMBUS-26_HIGHLIGHT_ON-FOOT_F_WINTER_2.jpg" alt="" width="600" height="400"></a>These additions are what I've been asking the industry for since the advent of the super shoe: value. It's no secret that in the Era of the Super Shoe prices have crept up to beyond four hundred dollars. And I think it's great that technology has helped athletes achieve faster finishing times and quicker recovery, and I also love that amateur runners are now able to wear dynamic sneakers that objectively help bring down times. However, running's initial beauty lied, in part, tin hat you could just leave home in a pair of old shorts and kicks, and it was a democratic, accessible sport for EVERYONE. Four hundred dollar sneakers move us well beyond that territory to a place I feel isn't terribly terrific for our sport. Besides, most of us don't need rocket ships to run in.

What we need are comfortable shoes reasonably priced that are durable and comfortable and, especially in Canada, built to sustain the long (long) winter. It's hard for me to say the GEL-NIMBUS 26 is the most comfortable shoe yet from ASICS—winner of the 2023 Golden Sneaker for Brand of the Year.

I think it's the Most Comfortable Shoe of All-Time.

<a href="https://www.asics.com/ca/fr-ca/collections/performance/gel-nimbus"><img class="alignleft wp-image-64640 size-full" src="https://www.irun.ca/wp-content/uploads/2024/01/SS4_ASICS_GEL-NIMBUS-26_468x60.png" alt="" width="468" height="60"></a>

Shoe Review: ASICS GEL-NIMBUS 26

Shoes can transform your running enjoyment. In the wintertime, running outdoors, the rules behind sneakers all must change.

"Anyone running outside right now, I'd highly recommend trail shoes," says Kelly Savage, one of the experts at Calgary's world famous <a href="https://www.stridesrunning.com/">Strides running store</a>. "They're versatile and have extra traction so they're good in the snow and muck, but also can be worn in other seasons, on the trail."

Most of the major shoe brands make great winter running shoes and several of them offer different varieties. New Balance in particular makes different models. There's the 880V11 GTX and the <a href="https://www.newbalance.ca/en_ca/pd/fresh-foam-x-more-trail-v3/MTMORCK3-D-10.html?Ecid=ps_MTMORCK3_Google_PLA&amp;ncr=true&amp;&amp;gad_source=1&amp;gclid=Cj0KCQiAnfmsBhDfARIsAM7MKi1mR9CjxWqFx3ipldko4qaTKJPyvywxc0IUno8yOtPeIwSnDb7FlR0aAg4qEALw_wcB&amp;gclsrc=aw.ds">Fresh Foam X More Trail v3</a>, pictured below. They differ in lug weight, price and materials. Some are winterized updates of familiar models while others are custom shoes built for Canadian winters.

<img class="aligncenter wp-image-64431 size-full" src="https://www.irun.ca/wp-content/uploads/2024/01/Screenshot-2024-01-10-at-7.43.29 AM.jpg" alt="" width="814" height="812" />

This winter, we've loved the pretty <a href="https://www.asics.com/us/en-us/gel-nimbus-21-winterized/p/ANA_1012A541-400.html">ASICS GEL-NIMBUS 21v Winterized</a>, whose lugs are pictured below, which are sturdy as a Mack Truck, though none of these shoes are entirely waterproof. Additionally, HOKA makes the <a href="https://www.hoka.com/en/ca/mens-trail/speedgoat-5-gtx-spike/195719646356.html?source=shoppingsite_PLA_1133550-BBLC-10.5D&amp;kpid=1133550-BBLC-10.5D&amp;utm_source=google&amp;utm_medium=pla&amp;gad_source=1&amp;gclid=Cj0KCQiAnfmsBhDfARIsAM7MKi2ahvsSkYhms0zrCDkiV12_g_vKZpQMJHQFc2HBIUEW9oHx9vfXirMaAmxdEALw_wcB&amp;gclsrc=aw.ds">SpeedGoat GTX Spike</a> and Saucony has the Peregrine Ice+. The Saucony model is extremely popular—my winter running shoe, pictured at the very top—and Saucony has been ahead of the curve with cold-weather sneakers. Meanwhile, many, but not all, of the winter shoes are Gore-tex, so decide if your feet get cold and what sort of socks you want to wear. Of course, you're going to have to adjust times for speed work and even long runs in winter shoes, as these are heavier and not designed for quickness, but stability.

<img class="aligncenter wp-image-64432 size-large" src="https://www.irun.ca/wp-content/uploads/2024/01/Screenshot-2024-01-10-at-7.51.54 AM-1024x510.jpg" alt="" width="640" height="319" />

At Strides, their winter shoes average around $200, but the investment is sound, says Savage, because you can keep your winter shoes beyond a single season. In a sense, they're the anti-carbon-plated sneakers. They're purposefully built to last.

"Some trail shoes, like the Salomon, have spikes, which is a winter version of their usual shoe, excellent on ice, but all trail shoes are good in tough conditions because of the extra grippiness from the lugs," Savage told iRun.

There's an alternative for cost-conscious runners looking to start 2024 without buying new shoes: spikes and wool socks. At <a href="https://www.therunnersshop.com/">Runners Shop</a> in Toronto, their shoe expert Ben D. Nelson offered this advice. "There are two easy ways to winterize your favourite running shoes—you can wear wool or waterproof socks and you can add traction aids," the footwear expert said. The <a href="https://www.therunnersshop.com/products/feetures-cushion-merino-crew">cushioned Feetures Merino socks</a> he recommends are $30; while <a href="https://www.therunnersshop.com/products/dexshell-waterproof-socks">waterproof socks from Dexshell</a> will set you back $55.

At Runners Shop, they sell Nordic Grip traction aids that can snap easily, according to Nelson, on your regular running shoes. They cost $44.99, pictured below.

<img class="aligncenter wp-image-64433 size-large" src="https://www.irun.ca/wp-content/uploads/2024/01/Screenshot-2024-01-10-at-7.59.20 AM-1000x1024.jpg" alt="" width="640" height="655" />
<div>"Wool is a magical natural fibre that can keep your feet warm and comfortable even when it's wet," continues Nelson of the Runners Shop. "If you want to avoid moisture all together, there are performance waterproof socks available."</div>
<div></div>
<div>It's hard to run outdoors in the wintertime for all the usual reasons, chiefly that it's cold and uncomfortable. But the proper footwear—and sock game—will help your training remain on track for your spring races (and we all know you can't replicate race conditions on a treadmill). Temperature, precipitation and personal taste will dictate your winter shoes needs. In Vancouver, a runner might need the Gore-tex for the wet winter while in Calgary trail shoes might be the better option, because it's not as cold. In Toronto, I'm a baby and get cold hands and feet, so I want all the warmth I can find.</div>
"A lot of people wear regular road shoes in the winter and you can survive, but for safety reasons I think it's better to switch to a trail shoe," concludes Savage. "I wouldn't say any one of these shoes is far superior to any of the others, but winter shoes are worth the investment. I don't want to see people fall and injure themselves."

Is there a winter shoe or a winter sock you love? Let us know. Meanwhile, if you find a running glove that works, no holding back: share the information!!

What You Need to Know About Winter Running Shoes

In racing in super shoes from Nike, ASICS and Saucony, the ASICS were my favourite, hands down. Of course, when dealing with carbon-plated shoes, it's like comparing sports cars and Thoroughbreds—each is powerful, expensive and awe-inspiring. Today's runner wearing any of these—or from New Balance and HOKA—would have huge advantages over runners from any previous era: all offer lightweight bounce, cushioning and springiness, the likes of which never before has been seen.

This is why all the records are breaking. The sport remains the same. Our shoes keep getting better. But what super shoes are the best?

Last spring, in a <a href="https://www.irun.ca/index.php/cam-levins-rebuilt-his-mind-and-body-to-become-the-fastest-marathoner-on-the-continent-he-wants-to-go-faster/">profile of Cam Levins</a>, his strength coach David McHenry said: "We did a side-by-side analysis of the ASICS METASPEED and the Vaporfly, and realized the ASICS was a far better shoe for him. It had far better biomechanics. I was pretty astounded."

<img class="aligncenter wp-image-63056 size-full" src="https://www.irun.ca/wp-content/uploads/2023/11/Screen-Shot-2023-11-09-at-11.20.09-AM.jpg" alt="" width="902" height="952" />

I didn't run side-by-side analysis, but the words remained in my head as I finished my marathon last month in the <a href="https://www.asics.com/ca/en-ca/metaspeed-sky-1013a115-300">ASICS METASPEED SKY+</a>. I was told that you really feel the difference in a super shoe at the end of your race. That's hard to say. I feel it also at the beginning. Wearing the METASPEED SKY+, which weighs 205 grams, has a 33 millimetre heel height and 28 millimetre forefoot (the toe rises up when it sits on the ground), I felt cocked and loaded. The shoes have such spring that it feels unnatural to be standing still.

With supreme durability and grip, the METASPEED SKY+ are the kind of shoes that cry out for new socks. They felt connected to my foot and, as the race went long and my form broke down, as I really needed everything I could find, I could feel the shoe retaining its springiness. I only wore them once before my race and felt like they maintained their integrity. The marketing materials say the curved outsole helps runners conserve energy, and that may have been the case in my marathon. It's hard to pinpoint exactly but, in a shoe designed like a Ferrari, I believe.

Besides: one dollop less of energy and I would have finished that thing in the arms of the runner beside me.

<img class="aligncenter wp-image-62726 size-full" src="https://www.irun.ca/wp-content/uploads/2023/10/image0-3.jpeg" alt="" width="640" height="428" />Other things to know about the $325 super shoe: it comes in a really pretty and super vibrant "diva pink" colour, and is engineered to be environmentally friendly. The upper is made with at least 20% recycled polyester and the dying process uses less water, and releases fewer carbon emissions, than many of the competing shoes.

I found the shoe fit true in a size 9.5, and felt fast in the METASPEED SKY throughout my race (well, fast according to the Scale of Me). Of course, I'll never run like Cam Levins and I certainly don't have a coach advising me on my shoes. But the FF Blast Turbo cushioning in the METASPEED SKY+ is light, propulsive and responsive—for an old man huffing his way through the marathon, that felt pretty good.

Shoe Review: ASICS METASPEED SKY+

Featured Articles

Propulsion in a carbon-plated sneaker I find to be the most valuable resource and the <a href="https://www.hoka.com/en/ca/race-day-training-gear/?gad_source=1&amp;gclid=Cj0KCQjwncWvBhD_ARIsAEb2HW-lqhhj-QDfXQVQ4sdaE5IVyCwLp_jDkp-ziTnoq6POAO1vuS1wcG0aApEdEALw_wcB&amp;gclsrc=aw.ds&amp;utm_medium=pla&amp;utm_source=google">CIELO X1</a> from HOKA delivers that in spades. It goes beyond bounce, or comfort, into a lightning-quick, dynamic ride that delivers forward motion while increasing cadence and making not only a smooth ride — but a fast one.

HOKA has emerged from the running shoe competition as a bonafide leader and their inch thick foam midsole and heel has been copied by nearly every sneaker contender. As a shoe brand, HOKA has reached a wide audience and, not for nothing, I see the effects of this trend upon workouts with my mother and sister.

Both of them swear by HOKA shoes.

<img class="aligncenter wp-image-65959 size-full" src="https://www.irun.ca/wp-content/uploads/2024/03/Screenshot-2024-03-13-at-9.43.34 AM.jpg" alt="" width="838" height="602" />

The CIELO X1 is a different story. This is a serious race shoe. The winged carbon fibre plate is centred between two layers of PEBA foam. Weighing 9.3 ounces with a 7 millimetre heel-to-toe drop, the shoe is designed for road racers with time goals and they have a lightweight, minimal, rubber outsole. It’s shockingly light to the touch. With a classically fitted upper, dynamic cutout and vibrant colour scheme, it reminds me of a Porsche 911; saddled into the sneaker, I feel like I’m riding in one.

I wore the CIELO X1 on both long runs and speed workouts and found the responsiveness never wavered. The shoe isn’t made out of glass. Durability in a carbon-plated sneaker is an asset often overlooked—I understand the shoes are designed for race day—however, at $310, I also believe the shoes should be good for at least 300 kilometres. At least.

<img class="aligncenter wp-image-65960 size-full" src="https://www.irun.ca/wp-content/uploads/2024/03/Screenshot-2024-03-13-at-9.44.12 AM.jpg" alt="" width="842" height="686" />

I’ve worn the CIELO X1 for at least three hundred kilometres and still they feel fresh from the box. They’ve withstood rain and snow days and, out one day deep along the Martin Goodman Trail, I had a nail ensconced in my heel. Not only didn’t I feel it, but when I yanked it out, like a precision surgeon, the shoe was no worse for the wear.

I’m not sure many ultra lightweight carbon shoes can do that.

The CIELO X1 is a max-cushion race shoe and it’s worn by HOKA top athletes, including world-beaters like Adelle Tracey and Futsum Zeinasellassie. Where I train in Toronto, Gabriel Jarquin, the <a href="https://www.dontwalkirun.ca/">winter iRun cover star</a>, wears them on his Road to Boston, and my friends Caroline and Monica, marathon runners who train with <a href="https://www.blacktoerunning.com/">BlackToe Running</a>, also train in the shoe.

These are serious athletes with intense shoe demands and all of them agree with my assertions: the CIELO X1 is a confidence-building source of (style and) starting line power, an edge when it matters most.

<img class="aligncenter wp-image-65961 size-full" src="https://www.irun.ca/wp-content/uploads/2024/03/Screenshot-2024-03-13-at-9.44.53 AM.jpg" alt="" width="848" height="778" />

Spring 2024 is an exciting time for runners. When it comes to carbon-plated sneakers, this season, thankfully, there’s choice. The price has come down, the technology has been democratized and most of your favourite shoe brands will offer a high-end alternative for race day.

Combining the unique HOKA assets—top of the line foam, green production values and cutting-edge design—the CIELO X1 is a fiery race day choice and an excellent light, propulsive race shoe, also built to handle the miles.

The CIELO X1: I strongly, strongly recommend it for your big spring goals.

SHOE REVIEW: HOKA CIELO X1

The colour pattern of the new GEL-CUMULUS 26 from ASICS is called "evening teal," and it's offset with bright yellow, and the shoes feel not only comfortable, but almost elastic. With bounce and fantastic foam, the experience is one of distinct pleasure; the ride feels as if it could go on for days.

The GEL-CUMULUS is a popular line in the <a href="https://www.asics.com/ca/en-ca/">ASICS family</a>, a neutral shoe built for tackling serious mileage and withstanding the elements. With a fitted upper and convex toe, the shoe acts like a cantilever, which has become a trend in the latest shoe designs. Over the course of repeated runs at varying levels—like you, I feel it's essential for my non-race day sneakers to also be able to handle a day at the track—I found the shoe performed.

<img class="aligncenter wp-image-65783 size-full" src="https://www.irun.ca/wp-content/uploads/2024/02/Ben_GelCumulus_web.jpg" alt="" width="600" height="983">

On long runs, I appreciated the stability; at shorter distances, the lightweight functionality was divine. I could both dig in at my track's corners and accelerate, while also being able to endure 28K, with most of the distance tackled in the rain. It's not every sneaker that can bounce back from a wet, sloppy run and be able to function precisely, but I thanked the mechanics behind the GEL-CUMULUS 26, with each 800-metre rep that I left in the dust. Clearly the materials in the shoe are top-notch and I like to see that my money goes into the product, not gimmicks.&nbsp;

Moving beyond the mechanics of the shoe, I also appreciate the GEL-CUMULUS 26 aesthetics. More and more, I find motivation slippery, and a good-looking shoe does add bounce to my step. I actually have a teal hoodie—see the below photograph taken by my son—and think there's some truth to what my old friend Duff used to say: dress like a slob, run like a slob. That might not be entirely true, but I do think it's beneficial to put "looks" together at challenging workouts. I know when I want to run hard, it helps to be organized. I want my watch charged, my gear to fit properly, and my whole presentation to be tight. I'm also particular about socks. Good-looking sneakers are part of my mental warfare and, on this count—the GEL-CUMULUS 26 reached that mark in spades.

<img class="aligncenter wp-image-65797 size-full" src="https://www.irun.ca/wp-content/uploads/2024/02/SS24_GEL-CUMULUS-26_Beauty_DUAL_E.jpg" alt="" width="600" height="500">

The ASICS GEL-CUMULUS 26 26, a new iteration of a classic model from ASICS, your <a href="https://www.irun.ca/index.php/asics-is-your-2023-golden-sneaker-award-winner-for-brand-of-the-year/">2023 Golden Sneaker award-winner for Brand of the Year</a>, is an improvement on earlier iterations while maintaining the integrity of the line. We'll be in March soon, which means spring races are dawning. I know what I'll be wearing as I get ready for race day, and I feel good advising you to follow my lead.

Drops March 1st, check out a pair out at your local running retailer.

Shoe Review: ASICS GEL-CUMULUS 26

Gear Guides

My name is Katie Rylance. I am a 43-year-old mother of four kids. I'm a wife to a husband who works various shifts, mainly nights. I'm a teacher, currently supplying grades K-12. I have every excuse in the book to not take care of myself, to not exercise, and to not eat right. And trust me, I tried that for years. But you know what? IF NOTHING CHANGES, NOTHING CHANGES.
In February of 2021, I was tired of being “tired.” I could not play with my kids without getting winded. I could not sleep on my back due to the pain. I had gained 50 pounds over the course of COVID and knew something had to change, but did not know where to start. For me, starting was looking myself in the mirror and being brutally honest. I was 185 pounds and on my 5 foot 4 inch frame, that was a lot. It was the heaviest I had been since I was pregnant. All the late nights, eating and drinking had caught up with me and I was devastated.
I bought a treadmill. I started walking. I would walk for 10 minutes and then would try again the next day. I did this over and over again until I built up to 30 minutes of walking. After a few months of this repetitive movement, I incorporated running. I would walk for a minute, run for a minute and I would do this for 10 minutes. After a few weeks, I would slowly build up the time I was running for, until I was no longer walking.
I was solely running.
<img class="aligncenter wp-image-64602 size-large" src="https://www.irun.ca/wp-content/uploads/2024/01/image0-2-764x1024.jpeg" alt="" width="640" height="858">
Besides incorporating physical fitness into my life, I knew I had to change how I ate. I knew that I would have to cut calories because at the end of the day, it is simple: calories in, calories out. I couldn’t keep eating 4,000 calories a day, but do minimal to no exercise. At that rate, I would constantly be gaining. I download a free app on my phone (<a href="https://www.myfitnesspal.com/">My Fitness Pal</a>) and inputed my current weight, uploaded my ideal weight, and started logging every single thing I would eat during a day. I learned very quickly that I had been overindulging all the time and most of what I was eating was full of fats, sugars, and salts. No wonder I was constantly gaining weight.
After a year—yes a year—of doing this simple workout (running/walking mix) and logging every single thing I would eat, I signed up for my first 5K. I had always dreamed of running that distance since I was in high school, but never thought of myself as a runner and I never felt I was good enough to race. I knew if I wanted to push myself to the next level, I would have to put something on the calendar to work towards. Well, in July of 2022, I ran my first ever race, a 5K, in the time of 27 minutes.
I had never felt more accomplished in my life.
Since then, I have run numerous 5K’s, 10K’s, half marathons, and the Chicago Marathon in October 2023. I am currently training for four spring races, one of them being the <a href="http://www.torontomarathon.com/">Toronto Marathon</a> where I will be running the half.
I attribute a lot of my running journey success to my diet. I have always enjoyed food and felt I was a fairly healthy eater—pre-COVID that is. I ate fruits and vegetables, but would still dabble in some fast food and treats here and there. It hasn’t been until the last few months that I have really honed in what I am eating and how it affects me, physically and mentally. I am someone who suffers from IBS (irritable bowel syndrome.) If I eat too many fried foods, legumes, complex carbs, my stomach is in knots for days. Trust me, it is hard to avoid these foods, but I do my best.
I've learned that my body reacts well to a lot of green vegetables, fruits, high protein yogurts, proteins such as eggs and chicken, and grains. I'm the first to say I'm not a certified nutritionist. I'm someone who has researched about the foods she likes, and has found success through trial and error.
<img class="aligncenter wp-image-64603 size-full" src="https://www.irun.ca/wp-content/uploads/2024/01/Breakfast.jpeg" alt="" width="360" height="640">
A typical day of eating for me will consist of three meals, with two or three snacks intertwined.
An Average Day on My Non-Diet Runner's Diet.
Immediately after I wake up:
1 glass of water with a scoop of electrolytes
1 cup of coffee with 2 scoops of collagen
Pre-workout:
Two pieces of sourdough bread with peanut butter and banana slices, raspberries, honey, and a mix of chia and flax seeds
Post-Workout:
2 scrambled eggs with cheese
Yogurt banana split with fruit, seeds, and honey.
Green smoothie
Snack:
Protein yogurt with berries and granola
<img class="aligncenter wp-image-64604 size-full" src="https://www.irun.ca/wp-content/uploads/2024/01/Lunch.jpeg" alt="" width="360" height="640">
Lunch:
SANDWICH
2 slices of rye sourdough bread
5 ounces of turkey breast
1 cheese slice
3 cucumber slices
3 grape tomatoes
Hummus
Alfalfa sprouts
Snack:
Tea with honey
Protein muffin
<img class="aligncenter wp-image-64605 size-full" src="https://www.irun.ca/wp-content/uploads/2024/01/Snack-2.jpeg" alt="" width="640" height="480">
Dinner:
Bbq chicken, roasted potatoes, spinach, and broccoli.
As a family of six, I'm very aware of the price of groceries and that eating healthy may not always seem affordable. However, I have come to realize that it is. You have to be smart about your shopping. I buy most of my groceries at Walmart, but supplement here and there at Fortinos. There are amazing options everywhere that don’t cost a fortune.
One thing I have learned during my fitness journey and transformation is that FOOD IS FUEL. I eat to fuel my body. I do not eat to be skinny: I EAT TO BE STRONG.
Now that I have lost the weight and am maintaining a weight of roughly 130 pounds, I no longer count calories. I no longer have to be in a calorie deficit as my goal is no longer to lose. I went as far as to throw out my scale. For me, it's no longer about the number, rather how I feel. My goal is to feed my body with healthy foods in order to ensure it is able to produce for me—in this case, it is able to produce quality runs.

The Non-Diet Runner's Diet that Helped a Marathoner Drop 50 Pounds

From pasta dinners the day before race day to a decadent post race burger, runners enjoy a good meal. But when you're not fueling your body properly, you likely feel definitely feel it. I know I do, especially when I’m in training mode. With fall race season in full gear, and everyone back to a regular schedule, it’s a good time to quickly refresh your nutritional needs. Here are five ways to ensure your nutrition plan is giving your body what it needs to get you across the next finish line, along with a few recipes to fuel your cooking inspiration.

Make a Big Impact-Carbohydrates, proteins and fats these are all macronutrients that most runners are focused on getting into their regular meal rotation. Depending on the distance you’re training for and your pace, you’ll need to ensure you’re getting enough carbohydrates which means that on a 90 minute long run, your body will need about 500g of carbs. A couple of slices of bread, a banana and a couple tablespoons of nut butter adds up to about 75 grams of carbohydrates. An easy option for boosting your carbohydrates intake before or after your run. Or try this <a href="https://www.irun.ca/index.php/apple-oat-breakfast-muffins/">muffin recipe</a> for a quick grab-and-go breakfast.

Power of Protein-Protein helps build muscle mass and overall physical strength. While it may not be typical for runners to consider, muscular strength is important for runners interested in longevity. Whether you’re in race training mode or not, a runner’s protein should log in around 30% of their overall daily diet. Fun fact, poultry including chicken and turkey have the highest protein, making it an easy and affordable option for planning your weekly meals. Give this recipe for <a href="https://www.irun.ca/index.php/one-pan-chicken-shawarma/">chicken shawarma</a> that's easier than you'd think!

Small but Mighty Focusing your meals around fruits and vegetables is a sure way to get the right micronutrients including vitamins and minerals that will aid in recovery as well as boost your immunity especially during the transition between seasons. For runners, specifically women who may be training for longer distances, getting enough iron is essential to keeping your energy levels on track. Dark leafy greens including spinach are an excellent source of iron and you’ll want to pair a vitamin C rich food such as strawberries with your spinach to help aid in iron absorption. Here's a fun (and easy) <a href="https://www.irun.ca/index.php/veggie-nori-rolls/">sushi recipe</a> that also gives you a micro boost!

Fats Runners need added energy and incorporating healthy fats into your daily diet is the way to go. Olive oil in your salad dressing is a tried-and-true option and you should also think about using avocados and nuts to your advantage. Whether you grab a handful of almonds or pistachios as a snack or use mashed avocados instead of mayo with hard boiled eggs for a heartier egg salad, the monounsaturated fat sources are instantly giving you a rich source of energy. An added bonus of healthy fats including omega-3 fatty acids found in fish such as lake trout and salmon? You’re giving your heart a boost and contributing to stronger bones, both of which are a major benefit for runners at all stages of training.

 <a href="https://www.irun.ca/index.php/5-nutrition-facts-to-fuel-your-next-race/018e607c21e73bd0c1744061a97581ec/"><img class="alignnone wp-image-61994 size-large" src="https://www.irun.ca/wp-content/uploads/2023/09/018e607c21e73bd0c1744061a97581ec-e1698850515375-1024x647.jpg" alt="" width="640" height="404"></a>


About Time Depending on when you’re eating, and when you’re training you can still find yourself feeling in a bit sluggish. It’s true, you could still be getting all the right nutrients and still be feeling less than energetic on you run if you’re not timing your meals accordingly. Consistency is key when it comes to nutrition and training, and if you’re consistently fueling your body well, you’ll find your performance will equally improve. All that to say, eat about an hour or two before your run and you’ll benefit from a carbohydrate and protein like that lean turkey on a multigrain bagel. On your long run that goes beyond an hour, you’ll need about 30 grams for every hour extra which makes gels, block and bars easy energy picks. And don’t discount the benefits of post run fueling, this is when you’re replenishing your energy stores for next time, even something as simple as that lake trout and sweet potatoes or sliced avocado and grilled chicken can make all the difference.

When it comes to hydration, there’s no question most runners will benefit from a combination of water and electrolytes. Beverage options are endless, but look for ones that include potassium, and sodium the combination which helps reduce muscle soreness and promotes recovery. Runners looking for lower sugar content may want to think about trying coconut water as a natural post-run hydration option.

Anna Lee Boschetto is a runner, mom and regular contributor to iRun.

5 Nutrition Facts to Fuel your Next Race

Lots of holidays come and go and now we're all focusing on Thanksgiving. But today is Canadian Beer Day and with that it's a good time to pay tribute to Bill Shufelt, who started the non-alcoholic craft beer company <a href="https://athleticbrewing.com">Athletic Brewing</a> in 2017 in Connecticut. Their brews — available as Run Wild IPA, Upside Dawn Golden and many more — is available across the country at grocery stores, LCBO and many leading Canadian races, including the <a href="https://www.runottawa.ca">Tamarack Ottawa Race Weekend</a> and the <a href="https://www.torontowaterfrontmarathon.com">TCS Waterfront Marathon</a>, where iRun and Athletic have put together a <a href="https://www.irun.ca/index.php/the-athletic-brewing-tcs-waterfront-marathon-race-team/">race team</a> in Toronto.

Athletic Brewing recently hosted a workout where editor Ben Kaplan spoke to Bill about craft beer, lifestyle choices, and the importance of following your gut.

What do you think of your reception so far in Canada?

It feels borderless. We have a lot of ambassadors in Canada and we're excited about more distribution up here, but it's not surprising: I've spent a ton of time in Canada over the years.

<img class="aligncenter wp-image-62339 size-large" src="https://www.irun.ca/wp-content/uploads/2023/10/Athletic-Flagship-UpsideDawn-DSC04469-683x1024.jpg" alt="" width="640" height="960" />

How's that? 

Just from BC and skiing out west and my grandfather has a cottage in New Brunswick, so we've always considered Canada our home away from home and it always feels really great being back here.

I read about you in the <a href="https://www.newyorker.com/magazine/2021/09/27/an-ex-drinkers-search-for-a-sober-buzz">New Yorker</a>, and then it was like your beer was suddenly everywhere. How did you anticipate the non-alcoholic craft beer trend?

Nothing came from focus groups. It all came authentically from my life and our teammates' lives. And as we add more teammates our community grows authentically from our interests; but when we started the product it was from a need in my life. I had an emerging, modern, healthy lifestyle and I demanded a healthier beer.

How long ago was that?

I fell in love with fitness probably twelve years ago and as my workouts got more intense I was looking for a power performance lifestyle. In the early days, you have to imagine that I had no marketing budget and I just simply brought the beer out to races I was running.

Like how Phil Knight started with sneakers.

Just handing out beers at finish lines. It's not like I was using Google to find places where people were running, it was entirely authentic, just wherever I went, and just like that, I handed out hundreds of beers.

[caption id="attachment_61591" align="aligncenter" width="640"]<img class="wp-image-61591 size-large" src="https://www.irun.ca/wp-content/uploads/2023/08/coAthleticBrews23-1024x683.jpg" alt="" width="640" height="427" /> Athletic Brewery non alcoholic beer mile with Ben Kaplan in Toronto on August 19, 2023.[/caption]

Now you're one of North America's fastest growing companies. What's that mean to you, seeing your premise proved true? 

We knew the market was there. It was so obvious of a need and when I shared the idea with people, the non-alcoholic beer market was .3% of the beer market. But in my own discussions, upwards of 50% of people I shared the idea with were excited. I knew there was a real need in the world.

How many beers are in the line currently?

We market three to five beers in a given store, but in the life of Athletic we've developed well over 50 beers.

I certainly have grown to appreciate your product. 

I don't know anything about anything — I just love great beer and love working out and this is exactly what we want to be doing.

<img class="aligncenter wp-image-62344 size-large" src="https://www.irun.ca/wp-content/uploads/2023/10/Screen-Shot-2023-10-04-at-11.44.44-AM-684x1024.jpg" alt="" width="640" height="958" />

The Health Guidelines make it pretty clear that alcohol isn't good for anyone, let alone athletes. 

We're not out to make health judgments as a company, but as people make their own decisions, we want them to have tons of options. We want to make it easy for people. Our biggest goal is go get our beer out everywhere.

Today is Canada Beer Day and I'm ten sleeps away from my marathon, drinking your beer every night. What's your message to Canadian racers? 

Thanks for loving our product and thanks for welcoming us. It makes me proud that I knew there was a real need in the world and we had to deliver on it, and Canadians responded. Cheers.

Canadian Beer Day and Athletic Brewing Founder Bill Shufelt

Fitness is healthcare. Running events, bike rides, triathlons, swim meets, soccer games, hockey, baseball, lacrosse – all sports are essentially healthcare events where we build strong lungs, bodies, hearts, joints, minds, self-esteem, resiliency, pride and more. And these by-products of sports are all-inclusive regardless of your proficiency or competency. Each time you move and play, you reinforce an element of good health which benefits you, your family, your community and ultimately Canada and the world.&nbsp;

“Children are the only hope for our future. Teach them well.” 

Our children are the nuts and bolts of our future, and we must ingrain this wellness message into their daily routines.&nbsp;

I'm inspired to see a plethora of sports and activities for children and youth. I was overjoyed to see more than 150 children running in our Kids Run at Ironman 70.3 Muskoka in July. We had more kids than race bibs, but we never let logistics be a barrier to participation.&nbsp;

Thankfully, we had just as many little girls as boys, but unfortunately, that doesn’t tell the whole story. One in three girls drop out of sports by late teens and 62% of females don’t play sports at all.&nbsp;

This trend surprises me because I only see the positive evolution of women and sport. Here is what I see:
<ul>
 	<li style="font-weight: 400;" aria-level="1">Opportunity&nbsp;
<ul>
 	<li style="font-weight: 400;" aria-level="2">girls-only and co-ed teams in hockey, historically a male dominant sport.</li>
 	<li style="font-weight: 400;" aria-level="2">women’s only events such as running races (Toronto Women’s Running Series), triathlons (Subaru Triathlon Festival for Women), Ironman World Championships (women only world championship event in 2023), women’s golf (LPGA), women’s basketball (WNBA), women’s hockey (PWHL).</li>
 	<li style="font-weight: 400;" aria-level="2">organizations such as FAB (“Fit. Active. Beautiful”) that provide the coaching and resources for each girl to prepare and run a 5k.</li>
</ul>
</li>
 	<li style="font-weight: 400;" aria-level="1">More female role models
<ul>
 	<li style="font-weight: 400;" aria-level="2">Former prime minister of New Zealand, Jacinda Ardern</li>
 	<li style="font-weight: 400;" aria-level="2">Vice president of the United States, Kamala Harris</li>
 	<li style="font-weight: 400;" aria-level="2"><a href="https://www.irun.ca/index.php/natasha-wodaks-endurance-canadas-fastest-marathoner-makes-peace-with-our-sport/">Natasha Wodak</a>, age 42 is the Canadian marathon record holder</li>
 	<li style="font-weight: 400;" aria-level="2">Women commentators in NBA</li>
 	<li style="font-weight: 400;" aria-level="2">Women coaches in MLB&nbsp;</li>
</ul>
</li>
 	<li style="font-weight: 400;" aria-level="1">Female role models in sport
<ul>
 	<li style="font-weight: 400;" aria-level="2">Women outnumber men in many running races, in particular, at 5k and 10k.</li>
 	<li style="font-weight: 400;" aria-level="2">Canada sent 371 athletes to the 2020 Olympic Games in Tokyo of which 225 were women and only 146 were men.&nbsp;</li>
 	<li style="font-weight: 400;" aria-level="2">Canadian female Olympians won 18 out of the 24 medals won by Canadians at the Tokyo Olympics.</li>
 	<li style="font-weight: 400;" aria-level="2">Summer McIntosh, at 14 years old, placed 4th in the 400 Free at the 2020 Olympic Games as the youngest member of the team. Her interviews exemplify humility. She is a shining, real-life aspirational example for our girls.</li>
</ul>
</li>
 	<li style="font-weight: 400;" aria-level="1">&nbsp;Equality
<ul>
 	<li style="font-weight: 400;" aria-level="2">More women in leadership positions in corporations.&nbsp;</li>
 	<li style="font-weight: 400;" aria-level="2">Equal prize money across many sports.</li>
 	<li style="font-weight: 400;" aria-level="2">Maternity leave policies are being implemented. The PTO – Professional Triathlon Organization - allows women to take up to 15 months off while retaining an income based on their ranking at the time that they begin maternity leave.&nbsp;</li>
</ul>
</li>
</ul>
<a href="https://www.irun.ca/maddykirsten_1-copy/"><img class="alignnone size-full wp-image-63824" src="https://www.irun.ca/wp-content/uploads/2023/12/MaddyKirsten_1-copy.jpeg" alt="" width="600" height="823"></a>

Ironically, 1 in 3 girls say that low self-confidence and negative body image turn them away from sport. And yet, sport builds both self-esteem and love of self. We must push through the “noise” so that our girls can feel the fulfillment. It takes a village to raise a child and each of us in this village must encourage our girls with the hard facts I have mentioned here.&nbsp;

[caption id="attachment_62134" align="aligncenter" width="600"]<img class="wp-image-62134 size-full" src="https://www.irun.ca/wp-content/uploads/2023/09/IMG_2803.jpeg" alt="" width="600" height="800"> Lisa Bentley wears the tee-shirt for the Parade of Nations[/caption]

We must mentor our girls by doing sports and creating an atmosphere of joy around those sports. Find active actual females for your daughters, sisters, cousins, neighbours to model.&nbsp;

We must return to participation vs excellence. Excellence comes from participating and seeing the challenge through to completion.&nbsp;

Every child – girl or boy – must make the team where possible. Why should there only be a select group of runners on the track or cross-country team? Why can’t everyone run? If 50 kids come out to play baseball or soccer or hockey, then create more teams.&nbsp;

No one left behind is not reserved for emergencies. The health and wellness of our kids and our girls is a daily community emergency.&nbsp;

We have made giant leaps for women in sport. We have more opportunity, female role models and equality. This must continue.&nbsp;

There will be barriers. But barriers can be broken. I am proud to be involved with our women’s only triathlon in Ontario: <a href="https://womenstriathlonfestival.ca/">Subaru Triathlon Festival for Women</a>. For insurance reasons, all participants must be older than 16 years old. We had a few 15-year-old girls who wanted to race. It took a few emails and special permission, but we made it happen. Why? Because we are a village, and this village welcomes a bit of elbow grease to encourage girls to do sport. If we did not, those girls may have never tried a triathlon. Now, we have a few new female triathletes that no doubt will encourage their friends to try a triathlon and will be back racing triathlon and hopefully will be role models for their friends now and their own children some day.&nbsp;

It is the cycle of life. BE the example. Live the example of sport. Share the gift of strong hearts, bodies, minds, self-esteem, and resiliency with our youth. Success breeds success. Mentors breed more mentors. Girls in sport breed more girls in sport. 

Let’s go!&nbsp;

Why Fitness is Healthcare and How All of Us Must Get Involved

Sawyer Nicholson, 12, won the 5K race at the Beneva Mississauga Marathon Sunday. She didn't win the children's event. She beat 856 grown women. She ran 18:19, more than two minutes faster than the woman behind her, and the time was slow for her—because she was battling a brutal wind.

Nicholson, also an elite soccer player, has won before. When she was 11, she set the age group 5K world record at the Niagara Falls International Marathon. However, her Mississauga finish might be her biggest accomplishment to date. "Sometimes I'm surprised when people come up to me and ask for pictures, I mean, it's kind of crazy," she told iRun. "It makes me feel good but I'm a little embarrassed, I mean: I just love to run."&nbsp;&nbsp;

How does she do it, and, importantly, how can you take from the kid and import her lessons upon your own race? We grilled her, not too terribly hard, but pressed her for teachable lessons.

1. Eat pasta, be chill.&nbsp;

The night before the big race, Sawyer didn't adjust her routine. "It was like a normal night of the week, I did my training, had pasta and went to bed early," says Nicholson.

The lesson: live life healthy. If you do the right things often, it's not a major adjustment when it's time to get down to work. And pasta the night before race day.

But you probably already do that.

2. Visualization.&nbsp;

Sawyer says she has no problem sleeping and she really doesn't get nervous the night before a race. "I lie in bed, close my eyes and think about the race, what I need to do," she said. These thoughts, however, don't cause her anxiety; they're comforting.

"I don't think about what might go wrong," she said, "I think about what I want to achieve. That makes me motivated."&nbsp; &nbsp;

3. Food is pleasure.&nbsp;

On race day, Sawyer hit Tim Hortons and her fuel was a donut. "It's not the best and I'm trying to change that, but I also like donuts—they taste good," she says. Again and again when talking with the 12-year-old what strikes me is how chill she is. Sawyer is probably a budding Olympian. But things we obsess over—Probiotics? GI issues? Carbs? She takes lightly.

"Maybe before the race I'll have some nuts of a Clif bar and I like to drink lots of water," she says, "but really it seems to all be OK."

<img class="aligncenter wp-image-66447 size-large" src="https://www.irun.ca/wp-content/uploads/2024/05/Mississauga3-Credit_Marathon-Photos-683x1024.jpg" alt="" width="640" height="960">

4. Pace matters, but also doesn't.&nbsp;

Sawyer brought a plan into the Mississauga 5K, and wore a watch; she also didn't follow her plan or look at her watch too closely. "I did my first kilometre really fast and it felt pretty easy, but in the middle, around 3K, that was hard," she said. Her kilometre splits were around 3:38—slow for her, who usually runs 3:35-per-kilometre—but she was still able to kick at the end.

"I hit 3:40-per-kilometre and that was annoying and I was like, 'Oh gosh, I need to pick this up,' and since I was upset about that I made my last kilometre faster," Nicholson told me.

We'll all enter a race with a plan, but must be able to change on the fly given the conditions—heat, wind, hills, plain old not-your-day. Nicholson, gifted, was able to kick at the end despite her hard effort under adverse conditions. The lesson? Take what the race gives you, don't give up—and finish the thing.

The race isn't over until the end.&nbsp;&nbsp;

5. Motivation.&nbsp;

Sawyer found motivation, not dejection, in her slowing time. When she realized she was slowing down, she didn't get dejected—she got mad. "If I'd run a better pace, I might not have had as much motivation to pick it up at the end," she said. "There's always positive to a race and that's what I'm glad about Mississauga, despite my time, because I ran the last kilometre faster than I normally would."&nbsp;&nbsp;

Sometimes I give up too quickly. Sawyer's running a 5K, a lot different than a marathon. But still. Hang in there when you're out there racing. Don't give up in the middle—surprise yourself.

The only outcome that's certain is disappointment if you don't see the race through to the end.

6. And, of course: super shoes.&nbsp;

Sawyer won her 5K in <a href="https://www.asics.com/ca/en-ca/collections/performance/speed-series">ASICS METASPEED EDGE Paris</a> shoes. They're the same pair she wore in Boston and an evolution of her shoe selection from <a href="https://www.newbalance.ca/en_ca/pd/fuelcell-supercomp-elite-v4/MRCELLA4-2E-105.html?Ecid=ps_MRCELLA4_Google_PLA&amp;ncr=true&amp;&amp;gad_source=1&amp;gclid=Cj0KCQjw0MexBhD3ARIsAEI3WHJriyQX7tEzOFnXRuj2sLg09ucAlC_zmuEJ3sVlKT4Gg_p_kFGIsoEaAtHNEALw_wcB&amp;gclsrc=aw.ds">New Balance Fuel SuperComp Elite</a> and the <a href="https://www.nike.com/ca/w/nike-vaporfly-shoes-5mvs0zy7ok">Nike Vapor Fly</a>. "They're really good and light and comfortable," Sawyer said of the METASPEED ASICS sneakers. "I raced in them in Boston and decided to wear them again."

If the shoe fits, as they say, wear it.

7. Stay active, and keep racing.&nbsp;&nbsp;

Sawyer plays elite soccer in addition to her training and has no plans of giving it up any time soon. "I don't see the point of quitting soccer, especially since I'm having so much fun," she says. Oftentimes, Sawyer does a run before soccer practice and if you think she's resting on her laurels after her win, you're nuts.

She's doing the Ottawa 5K presented by ASICS Run Keeper at the end of the month, the Oasis ZooRun in the fall, "and probably the Toronto Women's Run Series," she told me, "Those ones are always really fun."

Sawyer Nicholson, at 12-years-old, has gotten a lot of attention for her extraordinary finishing times. The thing she likes most about running? The people. "I like how one moment you can be head to head against someone racing against each other in a really hard competition and five minutes later, you guys are best friends," she says. "The community around running is just the best and I think everything about racing is fun."

There's a lot we can learn from Sawyer Nicholson. Although the donuts may best for us before race day when we're 12.

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Week 44: Kona Recap: Newly-Minted 3x Champ Patrick Lange

Week 43: Kona World Champ Preview: Who will take the top spot?

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