Inspiration is on high for this edition of iRun Radio. First, ultra marathoner Cathy Adams who has just completed the Tahoe 200, a 205 mile race in the Sierra Nevada mountains talks about this incredibly scenic race. Then, a runner who has participated in every one of the Canada Army Runs shares just how inspiriting it is to be running with Canadian soldiers. Plus, a military veteran who will be running the Canada Army Run for the first time shares his story.
As the wind and snow rage outdoors, take comfort in a hearty bowl of pasta. As an added bonus, this dish with help boost your immunity thanks to the healthy dose of vitamin D found in crimini mushrooms. Enjoy the carb loading!
Photo: Anson Smart
Creamy Mushroom Stroganoff
Serves 4
Ingredients
3 tablespoons olive oil
1/2 cup diced yellow onion
2 teaspoons minced garlic (about 2 cloves)
6 cups sliced crimini or white button mushrooms
2 cups vegetable broth
12 ounces firm silken tofu or firm regular tofu
3 tablespoons wheat-free tamari or soy sauce
1 teaspoon chopped thyme (not dried)
1/8 teaspoon freshly ground black pepper, plus more to taste
Natural salt
12 ounces gluten-free or regular fettuccini or spaghetti
1/4 cup chopped flat-leaf parsley, plus more to garnish
2 tablespoons finely chopped chives
Directions
ONE: Heat 1 tablespoon of the olive oil in a large saucepan over medium-high heat and saute the onion for about 5 minutes, until soft and translucent. Reduce the heat to low and add the remaining 2 tablespoons of oil. Throw in the garlic and mushrooms and saute for about 15 minutes, until the mushrooms are soft. Remove from the heat and set aside.
TWO: Put 1 cup (240ml) of the vegetable broth and the tofu into your blender and puree on high for 30 to 60 seconds, until smooth and creamy. Add about 1 cup (180g) of the mushroom mixture. Pulse a few times to break them up. You want a speckled, grainy consistency, not a puree.
THREE: Pour the blended tofu-mushroom mixture into the saucepan and stir in the tamari, thyme, and pepper. Bring the mixture just to a boil over high heat; reduce the heat to medium and simmer, stirring often, for about 5 minutes, until the sauce thickens. Increase the heat to high and add 1/2 cup (120ml) of the remaining broth. Bring the sauce just to a boil, reduce the heat to medium-high, and simmer for about 10 minutes, until reduced by half. Increase the heat to high again and add the remaining broth. Bring the sauce just to a boil, and then reduce the heat to medium and simmer for 10 minutes more, until creamy. Cover and keep warm.
FOUR: Cook the pasta according to the package instructions. Drain the pasta and add it to the mushroom sauce. Add the parsley and stir to combine. Season to taste with salt and pepper and serve family-style in a big bowl garnished with the chives and parsley.
Credit: Reprinted with permission from The Blender Girl by Tess Masters, copyright (c) 2014. Published by Ten Speed Press, an imprint of Penguin Random House LLC.
Between now and October 21, iRun is joining forces with New Balance and elite superhero marathon runners Reid Coolsaet and Rachel Hannah to help you run the race of your life. Each week, we’ll present a new instalment from either Hannah or Coolsaet about how to improve one aspect of your running life. But wait, it gets better! Because New Balance also sponsors Scotiabank Toronto Waterfront Marathon, where Coolsaet will be racing and where we’ll be making a special limited-edition race magazine after the race! Want us to profile you and your run? Simply tell us what you do in response to the phenomenon our race Gods are describing. Make sense? For instance, here’s Coolsaet on how to race smartly. What do you do? Let us know, and be included—picture and all—besides our cover stars.
A slight negative split is the way to race—running the second half of your race just a little bit faster than the first half. The newer you are to your event, the more a negative split you’ll need—if you’re trying a new distance, you just don’t know how you’ll feel at the end of your race.
It’s good to be conservative and I pace myself in the hopes that I’m going to have a negative split. Still, that’s always a “hope,” because I’ve been fairly aggressive on that front. My PB in the marathon—2:10:28—was close to even, but actually a slight positive split. On that day, I was thinking I was going to run 65 minutes for the first half and I was hoping to go slightly faster—but it didn’t happen. Instead I ran with a pace group and I wasn’t going to go faster or slower, with the group, for the first 30K.
As important as it is to keep the proper pace, it’s also maybe just as important to find your pace group—it’s really good if you can find someone to pace you. There’s lots of benefits: it takes away some of the mental thinking and instead lets you focus on your splits, plus having a group to run with helps block some of the wind. There’s also an energy from running with a pack, and even if the group is going a few seconds faster-per-kilometre than I had prepared for, I’ll go and do that because I think the good outweighs the risk. I did that in Fukuoka 2016.
I think every race is going to be different. But if you can go into your event with a good race plan, and one that you execute—more or less—and fall in with a pack, I think you’re setting yourself up to have a very good race.
On this week’s show, Mark’s guests are all about challenging the elements of nature and running for a reason. First Kristy Raz explains how she focused while running the Midnight Moose, a one hundred kilometre trail race. Then, with a year of trail running under her belt, Leeanne Richardson is now a week away from taking on the Grand to Grand Ultra, a race that takes runners through the Grand Canyon. Plus, Darryl Fox, Terry’s brother, remembers what is was like to be the third member of the Marathon of Hope.
By: Anna Lee Boschetto
We all have our reasons for running. Not only have these five runners given back to their community, but they have also seen the impact their fundraising efforts have made.
ERIN CORDEIRO, OTTAWA
The Ottawa Hospital Foundation
YOUR INVOLVEMENT WITH RUNNING: I’ve been running since 2016 because I wanted to be more fit and to be able to play soccer with my kids. I started off doing shorter races—5Ks and a lot of run-walks. My mom is a multiple half-marathoner who started running at 50 and was running sub-two-hour half marathons, so she’s definitely my ins- piration. We signed up for the Ottawa half marathon and we trained together remotely through Strava, since she is in Halifax. This was my first half marathon and by far the most training I’d ever done.
GETTING PERSONAL: I treat breast cancer patients, so my work is humbling. I go home every day and thank my lucky stars I can run. I’ve had 30-year-olds at the clinic with their children and it teaches you that the gift of health is precious. I wanted to do something that gives back to those patients. Through running, I can help as a doctor and can help advance research as well, through fundraising.
DECIDING TO FUNDRAISE: I was walking through the halls at the Ottawa Hospital and saw the posters for Run for a Reason and thought this would be the perfect way to marry my passion for work and my patients with my passion for running. Any amount of fundraising is helpful for research. Any money I raised was for cancer research at the Ottawa Hospital, where it contributes to everything from basic science methods for cancer research and prevention to clinical trials to survivorship of patients living with cancer.
SHAMEL ELSAYED, CALGARY
Spinal Cord Injury Association of Alberta
YOUR INVOLVEMENT WITH RUNNING: I had a car accident 34 years ago and I have since been paraplegic. About six years ago, I participated in the Calgary Marathon to raise funds for the children’s school. I was very impressed with the fact that 99% of the money goes to the organization. When I joined the Spinal Cord Injury Association of Alberta, I convinced the board to register as a charity with the Calgary Marathon. GETTING PERSONAL: When someone gets a spinal cord injury, their life is turned upside down. The first year is very hard, but once you realize that things can get better, there’s hope. I’m working as an engineer. I have two young boys. I’m married. You have to look at the glass as half full.
DECIDING TO FUNDRAISE: Last year, we raised $50,000 and over the past five years, we’ve increased awareness of spinal cord injury. The organization goes to the hospital, where they start talking to you about what to expect. If you have to switch your job, training or driving—basically, your entire life—there are changes that you obviously have to go through, and they help with that. More importantly, they show you there are people who are making it. If we can help someone get over the shock of being disab- led, that’s enough.
REILY WIGNALL, WATERLOO
Youthline
YOUR INVOLVEMENT WITH RUNNING: I started running on and off about ten years ago. At the end of high school going to college, I wanted to lose weight. I’d stop and go [with running] for a while, but for the past year and a half I’ve built my lifestyle around running. Before, I was doing it alone, but once you get into races and engage with other runners on social media, you have a whole running community with you.
GETTING PERSONAL: In 2012, I did the Pride and Remembrance Run in Toronto and each year it goes to a different charity. That year the funds raised went to Youthline, which assists LGBT youth, and it’s a place I identify with as someone who is bisexual. This was an opportunity to bring these two parts of myself together. I set a PB in that race that I have yet to beat and it was a great feeling. I think that when you go through the trouble of training for a race, you are out there for yourself. But when you fundraise, you connect with something inside you.
DECIDING TO FUNDRAISE: When you’re fundraising, this is your identity and your opportunity to make change happen. Suddenly, you aren’t just running for “charity,” you are running for the charity you choose to support. It’s very motivating to get others involved without them ever having to lace up. You’re carrying each person who donates with you. It almost changes the way people look at running. A marathoner with a cause is powerful.
ARTHUR CHOW, WINNIPEG
Manitoba Association for Community Living
YOUR INVOLVEMENT WITH RUNNING: I wasn’t always a “runner,” but I could run 3K. When they started the planning of the Manitoba Marathon in 1978, I had to work the full year to be able to run it in 1979. Now I’ve run in all kinds of extreme weather condi- tions and every Manitoba Marathon since my first race.
GETTING PERSONAL: As a professor, one of my colleagues had children in community houses and over the years, there have been a number of neighbours who have had family members needing the services of the Manitoba Association for Community Living. People can move from larger insti- tutions to a home where they are living with two to four individuals, they can function independently and have a real life.
DECIDING TO FUNDRAISE: I started by sticking up a notice in the coffee room at work and over the years it expanded. For the 25th Manitoba Marathon, I went all out for dona- tions, from my email list to knocking door
to door. I’ve had donations up to $2,000, but one of the most moving ones was a kindergartener who gave me her week’s allowance of 25 cents. If we could get half the people who run the marathon to raise $100 each, we could raise half a million dollars each year.
AMY MONTGOMERY, CALGARY
Canadian Liver Foundation
YOUR INVOLVEMENT WITH RUNNING: Running takes you away from life’s pressures—it’s meditation. My dad used to do triathlons and I grew up playing soccer and doing youth triathlon events. When he stopped doing triathlons, he ran, and so I ran with my father. For me, running has been a goal, health-wise—to be able to run after the transplant, I needed to be able to focus on that. If I couldn’t run, I wouldn’t have an outlet. That is my special time, my time when I’m able to run.
GETTING PERSONAL: This year, I ran the Calgary Marathon 10K at my six-month transplant anniversary, and I wanted to be able to do the race and fundraise. Through my journey, I’ve been able to meet people with young children with the same disease and seeing me being healthy, they can see hope for their children. Without the connecting point of the organization, it would be difficult for people to find this hope.
DECIDING TO FUNDRAISE: The fundraising goes to research grants and having the best people to study the disease. They provide access to transplants and the money goes to patient supports—a network of people to be in touch with and speak to about your illness.
Between now and October 21, iRun is joining forces with New Balance and elite superhero marathon runners Reid Coolsaet and Rachel Hannah to help you run the race of your life. Each week, we’ll present a new instalment from either Hannah or Coolsaet about how to improve one aspect of your running life. But wait, it gets better! Because New Balance also sponsors Scotiabank Toronto Waterfront Marathon, where Coolsaet will be racing and where we’ll be making a special limited-edition race magazine after the race! Want us to profile you and your run? Simply tell us what you do in response to the phenomenon our race Gods are describing. Make sense? For instance, here’s Hannah on how to improve stride. What do you do? Let us know, and be included—picture and all—besides our cover stars.
I try and lift my legs a bit higher at the end of a race. And I think about landing softer because it helps reduce the impact and force into the ground—and that helps reduce the load. The other thing, and I thought about this when I ran Boston, is you want higher cadence. Especially when you get tired. So practice, practice, practice, a recovery run is a great time to work on form—how many steps you take per minute.
When I run, I try to lean forward and keep my head up. You want your chest open, it helps you breathe. I try and look forward, with a slight forward lean. I try (as best as I can) to find my comfortable arm swing. See, if you’re having trouble with your hips, your arms compensate by twisting—it comes from your lower body, what your arms are doing, especially on races with hills.
A couple weeks back I ran the marathon distance in practice and, towards the end, I was leaning to one side, almost twisting my body because one of my hips was dropping. I was twisting my upper body to compensate. Any weakness in your body can lead to a breakdown in form. Especially when fatigue sets in. Luckily my coach noticed this breakdown in form at the end of my run. I told my Physiotherapist (Desmond Fung) and he gave me a few exercises to help strengthen my right glute/hip and core muscles to stabilize. It is very important to take the time to incorporate strengthening exercises that are specific to your individual needs as part of your training program.
Back to hills and your racing: When you’re on the uphill part, think about your arm swing, swing them faster to get up the hill; keep them relaxed and fluid: motion is important. Any time you crunch or grimace it takes energy away—the more relaxed you feel, the better you run. Maybe it’s best to run with a smile.
How do you run? What’s your form like? Let us know and be the second winner of our STWM New Balance contest and be profiled in our limited edition STWM magazine!
On our Facebook page, we have a Run Club and we implore runners who aren’t members, to join. It’s home to some of our liveliest conversations, tips and contest. Between now and October 21, we’re doing a contest with New Balance Canada and the Canada Running Series, in which we pick readers to profile in our STWM race day issue. We pick winners by the tips they provide in response to lessons given each week by Rachel Hannah and Reid Coolsaet, New Balance marathoners and some of the finest runners in the world.
This week, Reid talked about how to get rid of Bad Race Vibes. We asked how you get rid of the bad vibes and heard some great tips. “Kiss your spouse,” said Tim Nelson, training for the Tobermory Trail Marathon relay at the end of the month.
Now that’s a great tip for killing bad race vibes. Paige Nichols, who’s run STWM since 2013 and is preparing to complete the half next month said: “I focus all the training I have done. When things get really rough I focus on my family and them waiting for me at finish line. My family gets me through so many tough runs.”
Tony Leslie said: “On My Runner ID bracelet, my wife had it inscribed with: Never Give Up. That’s my mantra. Also, I repeat on hills: If it didn’t hurt, it wouldn’t be worth it.”
Coolsaet also talked about having a mantra. He changes them each race but told us some favourites have been: “Make them pay, make them pay, make them pay,” and “Keep it going, keep it going, keep it going.”
This is a good tip that Debbie Millar encouraged her friend Kristen Pytlowana to share. Kristen plans on running STWM but hasn’t signed up yet—maybe seeing this on the internet will be the final push to get her to commit! She wrote, sagely: “I usually break the race down into smaller ‘mini races.’ So a half would be seven mini-3K sections, and so if I was 9K into the half I would have finished three of seven mini-races. Same thing with gummies/candies. I have one every 2K, so I start counting down how many candies until the finish. Keeps my mind working and takes my mind off running for a bit.”
I love that last tip and it’s similar to what I do with my music. I keep it in my pocket until 25K, or I try to, and then listen to it until 35K, when I want to focus on the crowd (and when it starts giving me a headache). Having the music as something to look forward to and as a boost for when I may be hurting, helps. Ron McBride had a good tip about music. “Make sure your play list has songs that keep you going,” he wrote. “Whatever song does it for you—nothing wrong with having a couple repeats in your playlist if it gets you through the tough stretches.” I know Alanis Morissette had Survivor by Destiny’s Child on repeat on her playlist when she ran the New York Marathon.
Finally, the winner of our contest: Sue D. Sue, pictured, who wrote: “I channel my inner Dory (yes the fish) and repeat the following mantra: Just keep running, just keep running…”
Sue will be featured in our STWM special edition and later this week, you’ll have your chance to be featured, too. Watch out for Rachel Hannah’s race tips on maintaining her stride and form and then share your tips and you can win a profile in our exclusive issue for STWM!!
Channel your inner Dory.
Love it.
First, Kevin Rutherford, CEO of Nuun, the electrolyte sports drink shares how his elementary school played an integral role in his running career. Then, Sasha Golish, a Canadian elite runner talks about getting in the extra training runs and more about her involvement with the next issue of iRun. Plus, Jessica Kupfer, is an everyday runner who talks about how she’s getting race ready for the New York City Marathon.
In a major announcement yesterday, the Scotiabank Calgary Marathon has announced it’s joining forces with the Abbott World Marathon Majors (AbbottWMM) in their Age Group World Rankings. The showdown, tied to the Virgin Money London Marathon in 2020, positions the Calgary Marathon among the world’s most prestigious running events—think Berlin, Tokyo, Boston, New York, London and Chicago. In Calgary, runners can qualify to go against the world’s best.
The Scotiabank Calgary Marathon is already operating on high. They’ve hosted the Canadian Half Marathon championships and are an official Boston Marathon qualifier. Now, in addition to previous accolades, the highest ranked age group athletes—runners between 40 to over 80— can qualify to participate in the AbbottWMM Wanda Age Group World Championships in the spring of 2020 in the UK. Good stuff.
Do you think you have what it takes to qualify? Think you have the mettle to compete against the best in the world? Line up this spring in Calgary—May 23 to 26—and show the world.
Most runners know the dreaded feeling: a hotspot on your foot, whether it’s on your toe, Achilles heel or underfoot.
Blisters can be a kryptonite for runners. Simply put, a blister, or a pocket of skin that’s filled with fluid, is caused by friction. The easy fix? Avoid applying pressure and any additional friction to the area—but we’re runners, so that’s often not a feasible option.
Almost universally, the all-important question is: should I pop the blister or let it be? Ask this question to 500 runners and you’ll likely get a wide array of answers based on personal experience and best practices.
Although one strategy runners employ is letting the blister stay idle, Bianca Charles, the founder of Toronto’s Feet First Clinic, recommends draining a blister, especially if it’s large and susceptible to break on its own if left untouched. A sterile pin or needle should be used for the area to puncture the outer skin, followed by gently draining the fluid from the blister. Finally, thoroughly rinse the area. A bandage can be applied to protect the sore spot. This is especially relevant when the blister is in an awkward spot on your foot.
If the blister is small enough and not at risk of bursting open and possible infection, leaving it be may be your best bet. To avoid this problem all together, consider these tips to prevent blisters from happening in the first place.
Protect your feet
“Protect your feet from blisters by wearing nylon, polyester, or performance socks which are made of ‘moisture-wicking’ materials,” Charles says. “Wearing these types of socks pulls the sweat from the skin of your feet to the surface of the fabric where it dissipates faster.” This is especially true for runners in summer weather or ultra-runners who spend multiple hours at a time on the trails.
Properly-fitted shoes
A common cause of blisters stems from ill-fitted shoes, either too big to allow for unwanted movement within the shoe, or too small, which causes friction between the foot and the shoe’s upper. Either size up or size (or half-size) down or visit your local run-specialty store to get your feet properly measured. Different lacing techniques also relieve pressure on certain parts of your foot and could be just the fix you’re looking for.
Orthotics and insoles
“With the use of custom orthotics, it can be relevant to some blister locations,” Charles says. “This tip is often ignored but offers a big potential on blister prevention. Both orthotics and insoles provide cushioning and comfort. Additionally, insoles can easily replaced.”
Powders and lubrication
“If you want to decrease the friction between your skin rubbing against your shoes, you can apply some petroleum jelly or even powder,” Charles adds. “For lubrication, you can use Vaseline or a generic jelly. On the other hand, you can keep your feet dry by providing talcum powder or even corn starch!”
Alternatively, surgical tape is a cheap alternative that some runners find work for them. Apply the surgical tape in a smooth, single layer on a common hotspot on your foot for added protection.
Blisters are a part of running. But they don’t have to be. Keep your feet safe, people. Toe the line.
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