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Seven Takeaways From the Canadian Cross-Country Championships

The 2018 Canadian Cross-Country Championships concluded the national circuit for the calendar year, with plenty of excitement and drama. The event, held in Kingston, Ont. at Fort Henry, was held in wet and cool conditions and on a muddy and slippery course on the shores of Lake Ontario. 

To sum up the eight races, which included folks from the recreational level to Olympic finalists, here are seven takeaways from the morning and afternoon action on Nov. 24.

The state of a cross-country race can change in an instant

Look away for a moment, and the entire race can change. Point of reference: the U20 men’s 8K. In the third-to-last race of the day, Mitch De Lange made a move to take the lead through 4K, and took a spill on one of the treacherous corners, relinquishing top position shortly after hitting the front. With a loss of momentum, he faded to 16th, ripping off his bib at the finish line in frustration. Meanwhile, in the same race, the champion, Tyler Dozzi, threw in a huge acceleration with less than 500m to go, vaulting from outside of a podium position to the lead within seconds. Dozzi won the 8K in 24:46.

Repeating as champion is tough, but not impossible

There were three repeat champions on Saturday including Luc Bruchet, Brogan MacDougall and Michael Gill. Meanwhile, Campbell Lee, Sadie Sigfstead, Claire Sumner all had great performances themselves but were unable to repeat in 2018. New champions for 2018 include Andrea Smith (masters 8K), Ron MacLean (U18 6K), who was sick all morning in the lead-up to the race, Kendra Lewis (U18 4K), Tyler Dozzi (U20 8K) and Geneviève Lalonde (senior 10K).

Brogan MacDougall front-runs – and wins – again

Brogan MacDougall won all three of her major races this fall including the Ontario University Athletics Championships, the Canadian University Championships and now the Canadian U20 Cross-Country Championships. Fort Henry is her home course, as she grew up in Kingston, and now attends Queen’s University. Saturday marked her second consecutive junior title and she will be a favourite to be the top Canadian at the 2019 IAAF World Cross-Country Championships in Denmark. MacDougall had an undefeated season, according to Athletics Canada. She led essentially from start to finish and broke away from Anne Forsyth and Maggie Smith midway through the race.

 Bruchet and Lalonde utilized similar strategies in the senior ranks, pushing the pace early, and often, to break away from the field and win handily over the competition. Bruchet, the victor in 2017, won his third career senior cross-country title at the national level while Lalonde, normally a track specialist, hadn’t raced cross-country in five years, and nine years since she last raced at Fort Henry as a rookie in university at Guelph (she won CIS cross-country rookie of the year that year).

Kingston was a fantastic host city

After four years of hosting, the Canadian Cross-Country Championships head west in 2019 to Abbotsford, B.C., for a two-year stint. The exact venue is Clearbrook Park, and the race will be held at the same time of year, Nov. 30, 2019, and Nov. 28, 2020. Generally, the championships are awarded on a four-year basis, and Kingston took over from Vancouver in 2015. (It has alternated in recent years, going Vancouver, Guelph, Vancouver, Kingston, Abbotsford.)

Cross-country is alive and well among participant numbers

This year, the Canadian Cross-Country Championships had a record number of registrations, with more than 1,100 runners across the eight races, from the community event to the senior men’s and women’s 10K. The U18 boys and girls races had the most number of participants, with more than 200 registered in each of the early-day races. The U18 boys 6K had 252 participants registered, making for a race in tight quarters on the relatively narrow Fort Henry course.

What’s up with the watch-stopping at the finish line?

With the rise of GPS watches, the amount of watch-stopping at the end of the cross-country races was way more apparent this year, more so than any other. Of course, there’s nothing wrong with it, as they likely use the splits from the GPS data to gauge how they paced themselves during the race, but the official time is that of the timer.

Cross-country is the only national championship (shorter than a marathon) where you see champions win by 10+ seconds

Because cross-country is much more technical – there are hairpin corners, hills, mud and the prospect of wiping out – the margin of victory is often pretty large. And although there were a few close finishes on Saturday (the U18 4K was decided by less than 0.6 seconds), Bruchet won the senior men’s 10K by 13 seconds, Lalonde won the senior women’s 10K by 19 seconds and MacDougall by 12 seconds in the U20 6K. Once a gap forms, it’s more likely than not to grow, instead of shrink, evident from Saturday’s results.

You can see full results here.

Top championship results

U18 girl’s 4K

Kendra Lewis – 14:12

Sadie Sigfstead – 14:12.6
Ceili McCabe – 14:21.5

U18 boy’s 6K

Ron MacLean – 19:03.9
Chase Canty – 19:07.9

Savour This Spicy Italian Chicken Stew

By: Julie Miguel

At this time of year, I crave warm and filling meals. A quick stew recipe is always really appealing to me because the days are short and we all want to be able to sit and enjoy a nice meal without spending too much time in the kitchen.

 

For this spicy Italian chicken stew, I used LiberTerre chicken thighs. Feel free to use pork or beef if you prefer. use chicken thighs because they are more flavourful than the breast cut and they are also half the cost of chicken breast. LiberTerre chicken is always my first choice because their chicken has no added hormones, antibiotics and no animal by –products. Their chicken is also Canadian raised, so we know where our food has come from, and it is air-chilled so it tastes great every time!

This stew is made heartier with the addition of red kidney beans, so, with the combination of chicken, this stew is protein packed! This stew is great for leftovers as well. I prefer to make my stew a day ahead and then reheat it for the next day’s meal. Something magical happens to soups and stews when they sit overnight in the refrigerator. The flavours become smoother and richer.

Enjoy this one pot stew and be sure to serve it with some warm and crusty bread to soak up all of that flavourful stew from the bottom of your bowl.

 

Spicy Italian Chicken Stew

Servings: 6

Prep & Cook time: 45 minutes

INGREDIENTS:

8 LiberTerre chicken thighs (about 1 1/2 pounds total), trimmed and cut into chunks
3 tablespoons olive oil
2 stalks celery, sliced
1 large carrot, peeled and sliced into thin coins

2 small potatoes diced into ¼ inch pieces
1 small onion, chopped

2 cloves garlic, crushed

½ tsp dried chili flakes (or more if you like spice.)
Salt and freshly ground black pepper

¼ cup dry red wine
14 1/2-ounce can chopped tomatoes
1 tablespoon tomato paste

2 cups chicken broth
1 bay leaf
1 teaspoon fresh thyme leaves

1/2 cup fresh basil leaves, roughly chopped
1 (15-ounce) can kidney beans, drained and rinsed

Crusty bread for serving

INSTRUCTIONS:

ONE: Season the chicken pieces with salt and pepper. In a large heavy bottomed pot, heat the oil over medium heat until hot, but not smoking. Add the chicken pieces to the pot and cook until the chicken is browned and almost cooked through (about 5-7 minutes). Transfer to a plate and set aside.

TWO: Deglaze the pan with the red wine and use a wooden spoon to scrape any bits off the bottom of the pot. Let the wine simmer for 2 minutes. Add the chili flakes, and then the chopped onions, garlic, celery, carrots and potatoes to the pot and sauté the vegetables until the onion is translucent (about 5 minutes). Add the cooked chicken pieces back into the pot. Stir in the tomatoes and their juices, the tomato paste, chicken broth and then the herbs (basil, thyme and bay leaf).
THREE: Bring the stew back up to a boil. Reduce the heat to medium-low and simmer gently uncovered until the chicken is almost cooked through, stirring frequently, about 20 minutes. Discard the bay leaf and stir in the kidney beans to the pot and simmer until reduced slightly into a thick stew consistency (about 10 minutes). Ladle the stew into six bowls and serve hot with warm, crusty bread.

Clean Green Lemon Basil Lasagna Rolls

Packed with all the flavour of a pasta dinner, here’s a simple meat-free meal your whole family will devour.

Recipe by Candice Kumai

Photo by Lauren Volo

INGREDIENTS

1 15-ounce container part-skim milk ricotta cheese

1 tablespoon dried oregano

1 tablespoon dried basil

1/2 tablespoon lemon zest

Sea salt, to taste

12-15 lasagna noodles, cooked a few minutes shy of al dente (noodles will continue to cook in the oven, so be sure to leave a little crunch when boiling them)

2 cups homemade marinara sauce or a good-quality store brand

1 cup fresh basil, whole leaves

DIRECTIONS
ONE: Preheat the oven to 350 degrees F.

TWO: In a medium bowl, blend the cashew cheese or ricotta, lemon zest, dried herbs, and sea salt to taste.

THREE: On a clean cutting board, spread out 4 noodles. Top with roughly 3 tablespoons of ricotta mixture, spreading evenly over each noodle. Start at one end and work your way over the whole noodle, creating thin layers for less mess! Roll each noodle tightly across to make a compact spiral. Repeat with all 12-15 noodles.

FOUR: Cover the bottom of a 13×9-inch baking dish with 1 cup of the marinara. Place the rolled noodles neatly into baking dish and cover with the remaining cup of sauce. Bake uncovered at 350 degrees for 30 minutes. Place on the middle rack for best results.

FIVE: To serve, top with lemon zest or nutritional yeast and more fresh basil leaves. Enjoy with a perfect glass of Pinot Grigio. Buon Appetito!

About Candice Kumai A regular contributor to The Today Show, GMA, The Cooking Channel and Food Network, Candice Kumai is a professionally trained chef and has authored several cookbooks including Pretty Delicious and Clean Green Drinks. Her work has also appeared in Women’s Health, Shape and Men’s Fitness.

iRun Radio

iRun Radio

On this week’s podcast, Toronto runner, Rick Raymond shares his thoughts on his incredible 40-year running streak.Then, elite runner Sasha Gollish talks about winter running, and more specifically about her thoughts on what women wear when training. Plus, a review of the Frankfurt Marathon.

You’ll never skip breakfast again with this recipe

Made with coconut and almond flour, this gluten-free muffin recipe offers an incredible source of protein which will keep you powering through your day. Grab one as an on-the-go breakfast or for a post-run pick-me-up.

 Almond Power Muffins

Makes 12 muffins

INGREDIENTS

3/4 cup almond flour

3/4 cup coconut flour

1/4 cup chia seeds

1 tsp sea salt

1 tsp baking soda

12 medium eggs

3/4 cup coconut oil, melted and cooled slightly

1/2 cup real maple syrup or coconut nectar

1 tsp pure vanilla extract

1 tsp almond extract

1/4 cup slivered almonds

1 tbsp coconut sugar

DIRECTIONS
ONE: Preheat oven to 325C . Grease muffin pan or line with paper liners.

TWO: In a large bowl, combine almond flour, coconut flour, chia seeds, sea salt and baking soda; mix well.

THREE: In a separate bowl, whisk eggs. Add coconut oil, maple syrup, vanilla nd almond extract to blend. Add wet ingredients to dry ingredients and stir until just combined. Do not over-mix.

FOUR: Spoon batter into muffin cups. Sprinkle with almonds and coconut sugar. Bake for 18 to 20 minutes, or until golden brown. Let cool for 10 minutes before removing from pan. Enjoy with honey.

mccarthy_joyoushealth_pb

Reproduced with permission from Joyous Health (Penguin) by Joy McCarthy.

 

 

 

What To Know About the Canadian Cross Country Championships

By: Tim Huebsch Photo: Peter Stokes

It’s arguably the most exciting format of racing, and for sure the muddiest. The 2018 Canadian Cross-Country Championships are this Saturday, Nov. 24, and given recent weather, the outcomes are all the more unpredictable.

 See, unlike road racing, where the fastest person on paper is likely to win, cross-country is more technical, and tactical, because of the twists and turns, hills, footing, tight quarters and ability to perform in less-than-ideal conditions.

WHERE IS IT: Kingston, Ont., at Fort Henry National Historic Site. The course consists of a 2.5K and a 2K loop to be completed as many times as required for the given distance. The terrain is rolling, without any major hills, and the course overlooks Lake Ontario and the rest of the city, which is situated about halfway between Toronto and Ottawa. This year marks the final year that Kingston, Ont. hosts the championships before it’s moved to another city in Canada. Start and finish lines are 80m apart and the course is extremely spectator-friendly.

As of Friday, the course is snow-covered and forecast calls for 7 C and rain, which will contribute to a messy course, paired with the fact that there will be hundreds of runners on the start line, wearing spiked footwear.

Two weeks ago, the U Sports – Canada’s university governing body – Cross-Country Championships were held in the same location, at Fort Henry. Those championships were strictly for Canadian universities, and many of those runners will be competing again this weekend. Brogan MacDougall, who won the U Sports Championships, will be competing in the U20 division (she’s in first-year and beat athletes three to four years older than her at university nationals), while the men’s winner from U Sports, Connor Black, is not racing.

So, what’s the big deal?
Like any national championships, the opportunity to become a Canadian champion presents itself at the Canadian Cross-Country Championships. The event is the biggest race of the year for cross-country and brings together hundreds of runners to compete over the same distance (unlike in track and field in which runners specialize in certain events). The Canadian Cross-Country Championships are a more encompassing event than the U Sports Championships since many of who are competing are no longer in university, are in high school, attend university in the United States or they attend college.

Does everybody in Canada race?
Yes. And, no. The race attracts runners of all levels, including Olympians, collegiates and high school runners. But there’s also a masters race for those older than 30, and a community race, which is open for everyone, regardless of experience. The main difference between the community races and the championships races is that you need to be registered with Athletics Canada, the national governing body, for the championships races. The community race is like a road race, anyone can run.

Defending champions Luc Bruchet (senior men’s 10K), Claire Sumner (senior women’s 10K), Brogan MacDougall (U20 women’s 6K), Sadie Sigfstead (U18 girl’s 4K), Campbell Lee (U18 boy’s 6K), Michael Gill (masters 8K) and Sarah Nagy (masters 8K) all race again in 2018. The U20 men’s defending champion Kieran Lumb is the only non-returning winner. All defending champions should be in contention for the victory with notables including Ben Flanagan, Sasha Gollish and Natasha Wodak in the mix for the senior titles.

In total, 1,124 runners are registered for the Saturday event, which is split into eight races, between 4-10K. That said, some of the nation’s best talent are passing on the event because it’s so late in the year, or they’re coming off recent races so they opted out due to recovery reasons.

What’s On the Line?

Money, national podium spots and a chance to earn an automatic berth to represent Canada at the IAAF World Cross-Country Championships in 2019.

When is it?

Saturday, Nov. 24

9 a.m.: Community 5K
9:45 a.m.: Masters 8K
11 a.m.: U18 Girls 4K
11:30 a.m.: U18 Boys 6K
12:15 p.m.: U20 Women 6K
1 p.m.: U20 Men 8K
1:45 p.m.: Senior Women 10K

2:45 p.m.: Senior Men 10K

How can I watch?

Since cross-country is held in essentially held in a field, entry is free if you’re in the Kingston area. Athletics Canada TV and CBC Sports (via the Runnerspace feed) are streaming the event tomorrow beginning at 9 a.m. ET. On-demand replay of the races will be available, albeit behind a paywall.

The Kids Stay In the Picture

Perhaps there’s no one better than iRun‘s Marathon Mom, Krista DuChene at exemplifying how to balance a running life with a family life, and enjoying both things. In our upcoming issue, we are dedicating everything to the moms and families that make our sport such a positive space. We also want to see how you do it. How do you get up and out the door for an early morning, late evening or weekend run? And how has having children in your life, keep you moving towards the finish line?

Show us pictures of you at the races with your kids. Pictures of you running together. Pictures of family cheering, mom pushing the running stroller, whatever you’ve got—we want to see, and we may feature your photos in the issue! Let’s all take the lead from Krista. You may not have a pre-race breastfeeding shot to share, and that’s OK. Krista’s one of a kind. But show us how you get it all in. This holiday season, we’re celebrating you and your family so show us how it’s done. Send your photos to ben@irun.ca or tag us on Instagram @irunnation.

“I held out my hand, which he took, and we ran hand-in-hand.” Racing with my 9-year-old son

Photo credit: YYZEvents

As a mom and a runner, it’s been a pipe-dream to experience a race with my children. The aim is to teach them to understand the importance of training, having fun and not fixate on winning. It’s also about living in the moment as you step up to the start line, and feeling the exhilaration at the finish line.

Nevertheless, I questioned my decision to register my oldest child on the morning of the Scotiabank Toronto Waterfront Marathon. “How can I race, the sun isn’t even up yet?”, was Jack’s response as I woke him up at 5am. Thankfully the preparation for the race started the evening before, because getting out the door felt rushed as we left to make the 6:45am baggage drop time slot. The knot in my stomach intensified as we stepped off the shuttle bus at the 5K start and he repeated his desire to NOT RACE. It was dark, cold and the crowd was growing bigger as participants disembarked from buses and descended upon Ontario Place.

I hadn’t counted on the start line being situated so far from the Enercare Centre. The temperature was 1C and the plan was to wait indoors until closer to the start. It was 75 minutes before the start time and I knew this skinny kid, with seemingly next-to-zero body fat wasn’t going to last the wait in the cold. Thankfully a Canada Running Series employee directed us to the Ontario Place indoor pedestrian bridge for us to wait until the start of the race. It was a popular wait location to watch the sun rise in the horizon and the warm-up lead by the Jock Yoga crew.

At 10 minutes to start, we made our way to the start line, along the way, we saw announcer and race fixture Too Tall Tony for a pre-race high-5. At this point it dawned on Jack that he won’t be running with only kids his age like he did in cross-country or the kids race on Toronto Centre Island, but a mixture of kids and adults. It was the largest race, to date, that he would participate in, and he seemed to have mixed feelings about it.

We started in the purple corral for runners aiming for sub-30 minutes. Two club members from Longboat Roadrunners were in the same corral and we chatted to past the time. We listened for the countdown and then the horn went off. Shortly after the start I removed my jacket. I asked Jack if he wanted to also remove his jacket, and he promptly said, “No, I’m still cold.” I looked at my watch at the first kilometre, it said, “5:31/K,” and he seemed pretty comfortable with the pace. Coming up to Bathurst Street you could hear the voices of the volunteers offering Gatorade and water at the hydration station, this was the 2K mark and our pace was, 5:26/K. Jack didn’t need his inhaler that morning and it was still cold at the start, but he wasn’t breathing hard and declined any form of hydration.

As we came up to the Roger’s Centre, crossing on the ramp, I told Jack to look left as it was the area close to “daddy’s work.” At 3K, our pace was 5:45/K. Along the stretch of Lakeshore Boulevard underneath the Gardiner Expressway, two red arches emerged into sight. It was the ‘fork in the road’ for the half-marathon/5K runners and the full marathon runners to split. Jack asked if that was the finish and looked deflated when I told him no. At this point he started having difficulty. We had trained for this distance leading up to the race as a family and, on occasion, would stop to wait for his brother two years his junior. Perhaps he didn’t anticipate the ‘no-stopping’ aspect of the 5K race. Nor did he have his friends to run with on this course as he did during cross-country practice. Now a scowl appeared on his face. I asked about any discomfort, and it seemed like he could not articulate the issue. I slowed the pace but didn’t stop, thinking he needed to catch his breath in order to speak. I told him we had less than 2 kilometres to go until the finish. Anticipating he might be too hot, I told him to unzip his jacket, but he still refused to depart with it. We hit the 4K mark at 6:20/K.

I gulped, and thought we went out too fast and I should have ran slower for the first few kilometres

North on Bay Street we went, and as we exited the tunnel, I saw him wipe away a tear, and at this point a lump in my throat got bigger. I asked him if he wanted to stop. He retorted, “No,” without looking at me in the face. ‘Ok, let’s go’, was my reaction, and I held out my hand, which he took and we ran hand-in-hand. We continued, and here the spectator support started to get thick. That’s when Jack noticed, “Is that the clock tower you meant?” Prior to the race I had reviewed the route with Jack and pointed out landmarks that would be along the course. I answered, “Yes, when we get to the tower, you will see the finish line and you can just go!” He let go of my hand and pushed. Then he recognized the flying feather on the back of a shirt and said, “That’s your friend mummy, let’s catch up to her!” Surprised by the sudden change in mood, we surged and caught up to ‘mummy’s friend.’ I offered words of encouragement to her, before pushing onward and forward. We came up to Queen Street and I pointed to the left, “There is the finish line…” and as the words left my mouth, Jack bolted, weaving his way through the crowd as little agile bodies can do with such ease.

There was so much excitement at the finish line, people were cheering, cowbells ringing, and Jack’s name was announced as he crossed the line with a time of 28:52.  Then he got a high-5 from a finish line volunteer, and as I directed him towards the medals, he exclaimed, “We get a medal?!” Jack rode the post-race euphoria as he received his food kit, got his photo taken at the Endurance Tap booth, then got to tell his brother, family and friends, “We got to run on the road!”  Lesson learned, despite the parental angst and with a bit of tough love, my child experienced that running can be hard, but if you just keep at it, there are rewards that are relevant to their own head space.

 

iRun Radio

iRun Radio

On this week’s show Mark speaks with some everyday runners who are taking marathon running to the next level. First, Denise Sauroil explains how she has run over 100 marathons despite a devastating accident. Then, an Ottawa runner who recently qualified for Boston at the age of 69 tells us why it’s never too late to achieve your goals. Plus, the spirit and energy at the New York City Marathoner is incredible, and one runner shares the wonderful surprise crossing the finish line.

Super Easy Crab Cakes

Need an appetizer that leaves you feeling good about your food? These Fuji apple crab cakes are the perfect blend of sweet, crisp apple, fresh red bell pepper and sweet red onion. And this recipe is a whole lot easier than you might think!

Recipe by Candice Kumai

Serves 6

INGREDIENTS:

16 oz lump crabmeat, fresh or canned

1 small red onion, finely chopped

1/2 red bell pepper, finely chopped

2 Tbsp finely chopped cilantro

Juice of 1 lemon

1 Tbsp Tamari reduced-sodium soy sauce

2 tsp dark sesame oil

1 Fuji apple, cut into thin matchsticks

2-3 Tbsp olive oil mayonnaise

1 large egg, lightly beaten

2 cups panko (Japanese) bread crumbs

2 Tbsp canola oil

DIRECTIONS:

ONE: To make the crab cakes: Stir the crabmeat, onion, bell pepper, cilantro, lemon juice, soy sauce, and sesame oil together in a medium bowl. Stir in the apple. Add the mayo, mixing until all of the ingredients are evenly coated. Add the egg and stir to combine. Stir in 1 cup of the panko.

TWO: Use your hands to pack the mixture tightly into twelve 2-inch-diameter patties, 1 inch thick.

THREE: Place the remaining 1 cup of panko in a shallow dish. Coat the patties with panko and place them on a baking sheet.

FOUR: Heat 1 tablespoon of oil in large nonstick skillet over medium heat. Working in batches, add enough patties to fill pan without crowding and cook, without turning, until golden brown, 2 to 3 minutes. Use a thin metal spatula to gently flip crab cakes and brown the other side, and additional 2 to 3 minutes. Transfer to paper towel-lined plate to drain. Repeat with the remaining crab cakes, adding half of the remaining 1 tablespoon oil to the pan for each batch.

About Candice Kumai A regular contributor to The Today Show, GMA, The Cooking Channel and Food Network, Candice Kumai is a professionally trained chef and has authored several cookbooks including Pretty Delicious and Clean Green Drinks. Her work has also appeared in Women’s Health, Shape and Men’s Fitness.