By Dr. Britt Moran

How to get your best post race recovery !

It’s true that you can only train as hard as you can recover, and post race recovery is KEY. It’s important to understand that race recovery is not only about recovering from the race itself, but from the entire training cycle, whether you hit your race goals or not.

Once you’ve finished your race, the very first thing you do is celebrate. You did it ! While celebrating, remember to refuel & rehydrate in order to jump start your short term recovery.

Immediately after the race your stomach may be struggling with some “gel induced” gut rot, so it’s vital to get some proper fuel in your system as soon as possible. While your stomach might not be quite ready for more than the complimentary banana and granola bar, you can focus on immediate rehydration with Organika Electrolytes Recovery which helps replenish lost minerals. Once your stomach settles, be sure to take in (mostly) good calories at a regular cadence throughout the rest of the day.

Once you’ve started refueling, do some active stretching to flush out your legs and keep them from getting excessively sore later in the coming days. Check out this video and follow along: https://www.instagram.com/p/Cn7SCmQAysu/. Finally, don’t be afraid to walk around a bit, even if it’s slow. Try to get the blood flowing through the day, your legs will thank you the next morning.

Now in longer term recovery, meaning the days following the race. Here are some things to focus on:

1.      Fueling → Just because you’re not training for anything does not mean you should start to cut the calories. Your body is still working hard to recover not only from the race, but all the training leading up to it. Organika electrolytes + enhanced collagen is a great way to stay on top of regular fueling.
2.      Down time →  Here is the thing, when we train we work towards a nice peak and then taper down to perform.  We cannot expect to always be at that peak fitness.  So it is important to come down from that fitness, now you will still get some benefit and start a little bit further ahead than you were the last season. So do not be afraid to take the time off, it is an important part of training. Aim for 10 to 14 days after a Marathon & 7 to 10 days for a Half.
3.      Ease back into training → After your downtime, do two weeks (minimum) of easy runs only.  This is important physically but also mentally.  We cannot always be so focused towards a singular goal, so it is good to give yourself a mental break as well.  This is the time to run for fun and just enjoy the freedom of running when you want to, not because you have to.
4.      Reflect → On the race and also the season as a whole. Be honest about your weaknesses and areas for improvement.  Make a plan to address one (or two) of them in the off season.

I promise that taking the time to recover appropriately will pay off in the long run (literally). Embrace the break and enjoy the recovery!

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About Dr. Brittany Moran

Dr. Brittany Moran is a Toronto based chiropractor, run coach & runner.  She works at The Runner’s Academy as a chiropractor and is the founder and head coach of StrideWise Running. In her spare time, Brittany trains for marathons at a sub elite level with a personal best of 2:33.

Social media:

Instagram: @torunningchiro / @stridewiserunning / @therunnersacademy

About Organika:

For over 33 years, Organika has been dedicated to redefining health supplementation, through a diverse array of collagen powders, supplements, superfoods, and hydration products. Ensuring that each product offering resonates harmoniously with individual needs, culminating in enhanced products that seamlessly integrate into daily wellness regimens. Helping all people love living healthy!

Social media and website:

• Organika.com
• @organikahealth

by Paul Gains  

TORONTO, ON (September 12, 2023) – Runners across the globe are lured by the spectacle of the marathon and it’s no different for Vancouver’s Thomas Broatch who will mark his debut at the TCS Toronto Waterfront Marathon on October 15. 

The former University of British Columbia runner works full time as a software engineer while managing to implement a training program to get the best out of him. 

This commitment to training rewarded him with a personal best of 1:04:09 at the Monterey Half Marathon in California last year and, more recently, a third-place finish at the 2023 First Half Vancouver Half Marathon (1:04:23). He has also raced on the track frequently at distances from 1,500m to 10,000m.  

“As a runner I want to do all the distances,” the 24-year-old explains. “In training I like the long runs – especially as I have gotten older. I have enjoyed that type of training and injury-wise I have been in a really good spot. I was already running a lot to train for the 10k and half marathon so I didn’t feel like moving up to the marathon would be too risky or too big of a jump.” 

Whether this is the start of a marathon career or not depends largely on how Toronto Waterfront goes.  

“If the race goes well – and I enjoy the experience – definitely doing more marathons down the line would be an option,” he continues. “At the same time, I really do like the 10k and half marathon and the good thing about those is you can do more of them in a year. I will still have the option of dropping down in distance after this race. 

“For the 10k I was already doing 170km a week or so. We bumped that up to 180km – a bit of an increase.  I have just added the long runs. I would do more 30km to 35km long runs and now I am doing more 35k to 40k. Overall it hasn’t been too big a change.” 

These days Broatch trains with the Vancouver Thunderbirds Club under the tutelage of Chris Johnson. The pair have known each other since Broatch ran track at Point Grey High School, a school which counts comedian Seth Rogen as an alumnus. Occasionally he would jump in workouts with the club and then both, by some good fortune, wound up at UBC and then the ‘Thunderbirds’. This consistency of coaching can’t be understated. 

The training group however is not marathon oriented which doesn’t seem to bother Broatch. 

Among his occasional training partners are Evan Elder, a New Zealander who moved to British Columbia for studies, and John Gay, who represented Canada at the 2022 Commonwealth Games where he was 4th in the 3,000m steeplechase. Their devotion to athletics has left a mark on Broatch. But he seems particularly inspired by Cam Levins who first set a Canadian record at Toronto Waterfront Marathon back in 2018 and went on to run 2:05:36 – a North American record in 2022. 

“For inspiration definitely Cam Levins; he’s a Canadian and from the same province,” Broatch declares. “I don’t think 2:05 is in my talent range but he is definitely an inspiration, seeing how competitive he is on the international stage.” 

The pair met for the first time at the Canadian10k championships in Ottawa this past May.  

Although he works from home he says he likes to train at the same time each day managing his time appropriately. Clearly he is pleased to call Vancouver home. 

“For leisure, these past couple of years I have been getting into golf during the summer,” he responds when asked how he spends down time. “I played some full course golf which is maybe too long for me but the shorter courses I find are a really great way to spend an afternoon. That’s pretty fun. 

“Vancouver is also a great place to go for casual bike rides. Great weather, and I am mostly hanging out with friends on the beach. I was born in Vancouver and spent pretty much all my life here.” 

As the field comes together he is aware that Canadian championship medals are on the line – in addition to $8,000 to the first Canadian – and this is another attractive feature of the race. 

“Oh yeah for sure. I like to race the national championships as much as possible especially since I know most of the Canadian runners,” he admits. “I actually do not know who is racing.  I would definitely like to be on the podium.” 

With the unfortunate and recent withdrawal of Tristan Woodbine due to injury the men’s race appears wide open, but that can certainly change in coming weeks. Regardless, the TCS Toronto Waterfront Marathon is a pivotal point in Thomas Broatch’s career. 

“This race will decide what the rest of my running career will look like,” he says. “I think either trying to run some more marathons or also I’d like to bring my 10k and half marathon times down. It’s mostly whether I still enjoy the sport.” 

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by Paul Gains 

TORONTO, ON (September 26, 2023) – Afera Godfay won the 2019 Dongying Marathon in China with a superb personal best 2:22:41 then almost completely vanished from the world scene for a few years.  

There was a third-place finish in the Xiamen Marathon, also in China, a year later but that performance largely went under the radar. 

On October 15th the 31-year-old Ethiopian will target the TCS Toronto Waterfront Marathon with high expectations. Indeed, in April this year she ran 1:10:25 at the Rabat International Half Marathon in Morocco which encouraged her to chase a new marathon personal best in Toronto. This will mark her first ever visit to Canada. 

“Training is going great,” she reports. “I do my training six days a week – every day except Sunday. I cover a long distance with speed. Three days a week I run with (coach Gemedu Dedefo’s) group. 

“My goal is to win (Toronto Waterfront) with a good time. I hope to run 2:24.” 

The group is currently celebrating the great success of one of their members, Tigist Assefa, who smashed the world marathon record with her astonishing 2:11:53 in Berlin on Sunday.  No doubt the result will provide inspiration to Afera. 

The buildup is creating excitement as she is eager to return to her past level. Five times she has run under 1:10 for the half marathon distance over the years and she can now sense she is coming into form. Afera has a good reason for her absence those few years. 

“It was because I gave birth to my child,” she explains. “And it was a bit hard to get back to my previous condition. I have one child and her name is Maranata.” 

Afera comes from a small town in the war torn northern Ethiopian province of Tigray called Alaje. Although she moved to Addis in 2010 her parents still live in Tigray. She is thankful that they were not affected by the two-year-old war that lasted until November 2022 and which led to widespread famine.  

Once a year, when her training program allows, she will visit her parents and friends in Alaje. She comes from a long line of farmers. Growing up under hardship likely fuelled her desire for success in road racing. But she also had mentors. 

“My inspiration is Meseret Defar,” she declares. Defar is a two time Olympic 5,000m champion and a national hero in Ethiopia. 

As a young athlete Afera had success at shorter distances and represented Ethiopia at the 2010 World Cross Country Championships. She finished a solid 8th in the Under 20 race in Bydgoszcz, Poland helping the Ethiopian team to a silver medal finish behind Kenya. 

Two years later she again represented her country at the African Championships over 10,000m. She placed 7th in that meet which was held in Porto Novo, the capital of Benin. Asked why she turned to marathon racing her answer is simple: ““It’s because I have a good endurance and, money-wise, I find it better.” 

Although she has not been to Toronto before coach Gemedu Dedefo made the journey a few years ago and will undoubtedly have some excellent insight into how best to race the course. And, travelling with her from Addis will be previously announced Ethiopian stars Derara Hurisa, Adugna Takele, and Yohans Mekasha who will feature strongly in the men’s race while  Waganesh Mekasha will battle with Afera for the $20,000 first place prize money.   

Once again, the TCS Toronto Waterfront Marathon promises a memorable contest and the Ethiopian flag will surely be waved in celebration at the finish. 

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by Paul Gains  

TORONTO, ON (August 31, 2023) – Ten years after his first appearance on Canadian soil Adugna Takele will chase victory at the TCS Toronto Waterfront Marathon October 15th.  

The Ethiopian won the 2013 Ottawa 10k and has since transformed into a world-class marathon runner with enormous experience across four continents. Now 34, he recorded a best time of 2:05:52 at the 2022 Seville Marathon and believes he can run even faster. 

“I am preparing myself very well for Toronto,” he says from his home in Ethiopia’s capital of Addis Ababa. “I’m trying to cover 170 kilometres per week as I am feeling better from my (Spring-time) hamstring injury. 

“I do have some information about Toronto from my friends and fellow athletes like Lemi Berhanu, and Gebretsadik Abraha who have been to race there and from my Coach Gemedu Dedefo. They say the course is good and challenging. If I feel healthy I will run faster (than 2:05:52)” 

Lemi Berrhanu was the 2016 Boston Marathon champion and finished 2nd in the 2019 Toronto Waterfront Marathon (2:05:09) while Gebretsadik Abraha has raced in Toronto twice finishing 6th in 2014 and 5th in 2017. The trio are part of a large and talented group coached by Gemedu Dedefo and managed by the Italian Demadonna Athletics Productions.  

On previous visits to Canada Adugna has run the Ottawa Marathon twice finishing 3rd in 2018. After running 2:10:12 in Barcelona this past March he was expecting to run again in Ottawa but didn’t receive his passport and Canadian visa in time. The disappointment was tangible. 

“Yes, I had been preparing for the race but didn’t go because of the visa problem,” he explains.  “You can imagine how it affects the mind because, as an athlete, I had been working the whole time in aiming to win that race. When I heard that the visa was not ready I was speechless.” 

Like his training partners he is dependent upon earning money from competitions to support his family – he and his wife have a young son Gadisa Adugna – so the financial impact was immense. 

“I was very much expecting to win the prize money as well, but it didn’t happen,” he says. The disappointment led him to a break in training. “Yes, {the break} was not actually the whole summer but just a few weeks and then I started to prepare myself for the next race.” 

Toronto Waterfront Marathon has $160,000 total prize money with $20,000 to the winner which is obviously of great interest to him. 

Adugna comes from the town of Huruta in central Ethiopia and like many Ethiopian runners was inspired by the achievements of the country’s Olympic runners especially Haile Gebrselassie. But it is his father’s brother whom he credits with being the biggest influence upon him. 

“When I was a student our school use to make us run during our sport period but of my uncle is the one to help me involve in running,” he adds. ”I began running in school then by the time I joined an athletic club I assured myself that I will become a world-class athlete.” 

That uncle, Worku Bikila, was a world-class 5,000m athlete who finished 6th at the 1992 Olympic 5,000m final and was 4th in the World Championships the following year.   Asked if he had seen videos of Worku in action when he was child he says not. 

“No, I was a kid at that time and there wasn’t television to watch or radios to listen to.  But after I became an athlete I have got a chance to see him on social media,” he reveals. 

“When I was a kid I grew up watching him having a good life and I just wanted to be just like him in every way. Then I realized that he was an athlete. So I wanted to become an athlete like him; to live just like him.” 

In 2008 Adugna moved to Addis Ababa and lived with Worku for a couple of months until he got established. When he received his first salary from his running club – Oromio Police Club – he went to live in a rented house with some of his friends. The influence and support he received from his uncle has continued and Adugna adds with pride: “In 2015 he watched me run the Great Ethiopian Run in Addis Ababa.” 

On that occasion Adugna finished 3rd in what is Africa’s biggest 10km race with more than 40,000 competitors. Founded by Haile Gebrselassie, it can be the pathway to greater things as many foreign managers as well as Ethiopian national and club coaches attend each year to spot the talent.  

These days his family is his main priority. 

“Every morning I do my exercise, and then I spend my time with my family and with my friends sometimes watching movies,” he reveals. “I visit my family in Huruta.  I go there very often to  visit my family and to share all the happy and sad moments.” 

Addis is a modern city with its own light rail system to serve its more than 3 million residents. Although he has lived there for many years he knows that when he retires he will not stay in the capital.  

“No, not at all. I want to live outside of Addis, I enjoy silence and an area full of nature,” he states. Again, his uncle’s success in business has proven inspiration. Worku Bikila has a hotel and water well-drilling business in Dukem, a town outside Addis. 

“He is a hard-working person and a successful person in the business he is involved in. We hope to be like him in the future.” 

Victory at the TCS Toronto Waterfront Marathon would be helpful in his athletic development as well as financially beneficial. But when he lines up his focus will be on winning and recording a fast time. He knows he is due for another sublime performance.  

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