Self-Love Is As Important As Your Long Run

January 30, 2018

By Noel Paine

“Self-image and self-confidence, mental health can be as important on the start line as your training.”

In the last issue of iRun I talked about my transition to being a running dad with the birth of my daughter a couple of years ago. The pressures, the expectations and my struggle resulted in the end of my marriage and a battle with depression. I am a dad who runs and struggles to come to terms with where I am in life, my running and trying to be a good father.

The journey out of the dark well of depression that settled upon me was a tough one and still continues. I had dropped to rock bottom. I struggled at a job that held no joy or meaning for me, kept busy to avoid thinking about a future that seemed bleak and lonely and often dreaded or was exhausted from my daddy duties.

Running became a necessity as it always has been in a way for me, to clear my head and find some happiness in life. I have been running for so long it often seems hard to think when I have not run. Lacing up and getting out the door did not solve my problems but it helped me keep going and was something I could look forward to. I liked the stress and frustration that trickled out with my sweat.

I eventually however came to a point where I needed help. I hit the wall mentally just as many do in the marathon. I couldn’t go on and needed someone to help me. This is when I decided I needed to talk to someone about my mental health and attack things like I was planning to run a marathon. My goal was and is happiness, mental health, dealing with being a dad and getting back on track.

On my journey back to a more stable running dad, one of the big lessons I learned was something simple but at the same time extremely hard. I needed to love myself. I needed to be able to look at myself, think, say and even write it out. An acceptance, of who I am, my strengths, faults and where I am in life.

Loving yourself can be tough when dealing with issues like fatherhood for me, but if can also be about how you look, how tall you are, what you think others think of you. Running and life require a balance of mental and physical wellness to be at your best.

Train, love yourself and go run hard.

Noel Paine is a communications professional, running coach, and father based in Ottawa. Paine is a regular iRun contributor and you can also follow his journey on Twitter @NoelPaine.

Easy Cavatelli in a Braised Pork Ragù

Nutrition

January 29, 2018

Whenever I go to a fancy Italian restaurant, I look for a cavatelli pasta dish with a nice, meaty ragù. It’s one of my favourite dishes that I would never make at home. After speaking to many chefs about it, I decided to attempt it on my own. My fear was that I wouldn’t achieve a ragù that was as tasty and it’s a bit of a time investment I wasn’t confident to take just yet. After trying this recipe, I was blown away at how easy it actually is! I’ve developed a really simple recipe that home cooks at all skill levels can try and I’ve done it with both lamb and pork.

This rich and meaty sauce is a perfect meal during the cold winter months. I love to cook it low and slow — it’s the best way! I have tested and tasted the lamb ragù after 2 hours of cooking but the meat didn’t pull apart easily at this point and I found that the flavours haven’t penetrated the meat yet. Three hours is the ideal cooking time.

If you’re short for time, the pork variation is a great option! This variation takes just under 2 hours instead of 3 and is really delicious! I used LiberTerre pork for this recipe because their pork has generous marbling (fat to meat ratio) so the result is tender, juicy, great tasting pork.

For the lamb variation I used boneless lamb shoulder. I have tried this recipe using lambs neck as well and it is really tasty so if you can get your hands on some, give it a try as well!

Easy Braised Pork Ragù

Serves: 4 Time: 2 hours 30 minutes

INGREDIENTS

Extra-virgin Olive Oil

3 lbs LiberTerre Pork Shoulder, de-boned and cut into large chunks (Trim any rind and thick layers of fat)

2 onions, diced

6 cloves garlic, crushed

1 large carrot, chopped

3 ribs celery, chopped

1 bay leaf

2 sprigs fresh thyme

2 sprigs fresh Oregano

1 cup white wine

½ cup chicken stock

1 28oz can of crushed tomatoes

Salt and pepper, to taste

1 450g bag of pasta (Penne, orecchiette or cavatelli pasta)

Parmesan Cheese for serving

DIRECTIONS

ONE: Cut and prepare all of your vegetables and set aside (onion, garlic, carrots and celery). Wash and tie the herbs (thyme, oregano and bay leaf) into a bundle using kitchen twine. Pat the pork pieces dry with a paper towel (you will get a better sear on the meat if you remove the moisture). Liberally coat the pork pieces with salt and pepper.

TWO: Heat a heavy bottomed sauce pot coated with olive oil over medium-high heat until hot but not smoking. Begin to sear both sides of your pork pieces being sure not to crowd the pot (about 3 minutes per side). You may do this part in several batches as you want to make sure you have a nice sear on the pork. Remove the meat from the pot and set aside.

THREE: Add your vegetables and herb bundle to the pot and cook until the vegetables have softened (about 8 minutes). Add the wine to the pot and use a wooden spoon to scrape any brown bits from the bottom of the pot. Bring the wine to a simmer and continue to cook until the liquid has reduced by half (about 6-10 minutes).

FOUR: Add tomato sauce and chicken stock to the pot and bring to a boil. Lower the heat so that the sauce is just simmering and nestle the pork pieces into the sauce. Cook on very low heat for about 1 hour and 45 minutes to 2 hours, being sure to stir the sauce every 30 minutes or until the pork pieces pull apart easily with a fork. Remove the pork from the pot and put onto a plate. Remove the herb bundle from the pot and discard. Using two forks, shred the pork into bite-sized pieces. Return the shredded pork to the sauce and keep warm over very low heat.

FIVE: Cook your pasta according to package directions. Toss the cooked pasta with the pork ragù to coat the pasta. Serve hot with a drizzle of olive oil and Parmesan cheese shavings on top.

Easy Braised Lamb Ragù

Serves: 4 Total Time: 3 hours 30 mins

INGREDIENTS

Extra-virgin Olive Oil

2 lbs LiberTerre Lamb Shoulder, de-boned and cut into large chunks

2 onions, diced

6 cloves garlic, crushed

1 large carrot, chopped

3 ribs celery, chopped

1 bay leaf

2 sprigs fresh rosemary

2 sprigs fresh thyme

2 sprigs fresh oregano

1 cup dry red wine

1 28oz can of crushed tomatoes

Salt and pepper, to taste

1 450g bag of cavatelli pasta

Pecorino or Parmesan Cheese

DIRECTIONS

ONE: Cut and prepare all of your vegetables and set aside (onion, garlic, carrots and celery). Wash and tie the herbs (rosemary, thyme, oregano and bay leaf) into a bundle using kitchen twine. Pat the lamb pieces dry with a paper towel (you will get a better sear on the meat if you remove the moisture). Liberally coat the lamb pieces with salt and pepper.

TWO: Heat a heavy bottomed sauce pot coated with olive oil over medium-high heat until hot but not smoking. Begin to sear both sides of your lamb pieces being sure not to crowd the pot (about 3 minutes per side). You may do this part in several batches as you want to make sure you have a nice sear on the lamb. Remove the meat from the pot and set aside.

THREE: Add your onions to the pot until softened (about 1 minute) and then add the rest of the vegetables and herbs (bay leaf, thyme oregano and rosemary) and cook until the vegetables have softened (another 5 – 8 minutes). Add the wine to the pot and use a wooden spoon to scrape any brown bits from the bottom of the pot. Bring the wine to a simmer and continue to cook until the liquid has reduced by half.

FOUR: Add tomato sauce to the pot and bring to a boil. Lower the heat so that the sauce is just simmering and nestle the lamb pieces into the sauce. Cook on low heat for about 2 and a half to 3 hours, being sure to stir the sauce every 30 minutes or so. If you find that your sauce gets too thick before the pork is tender, add a little bit of water to loosen up the sauce and continue to cook. When the lamb pieces pull apart easily with a fork, you know the ragù is ready. Remove the lamb from the pot and put onto a plate. Remove the herb bundle from the pot and discard. Using two forks, shred the lamb into bite-sized pieces. Return the shredded lamb to the sauce and keep warm over very low heat.

FIVE: Cook your cavatelli pasta according to package directions. Toss the cooked pasta with the lamb ragù to coat the cavatelli. Serve hot with a drizzle of olive oil and pecorino or parmesan cheese shavings on top.

Julie Miguel is an iRun food contributor, where you’ll find a selection of weekly recipes and food ideas. She is a home cook, and food influencer and has worked with a national television, print and online media outlets. You can also follow her food discoveries and travel adventures at Daily Tiramisu.

Why Do Races Cost What They Do?

AttheRaces

January 29, 2018

team finish — Scotiabank Calgary Marathon held on May 28, 2017 in Calgary, Alberta (Angela Burger/Calgary Marathon)

Having a goal race keeps you motivated to move and train more, especially in these cold winter months. That said, with races big and small cropping up across the nation, it seems like race entry fees are on the rise. We spoke with Kirsten Fleming, race director of the Scotiabank Calgary Marathon, to get the breakdown on the real cost of running a race these days—and what you get for what you pay in Calgary.

iRun: How do you set your entry prices?

Fleming: Every race and event for us is different. Part of our mandate at Run Calgary is to be accessible. We put on a months-free event in partnership with a national beer hall called Ale Trail. It’s open to 150 people and it’s a 6K run and a free beer and it costs our team nothing to bring to the community, so it’s free. The flip side is our premier road race, the Scotiabank Calgary Marathon Race Weekend, which is a certified sanctioned Boston Marathon Qualifier that has significant costs associated with it, and those costs are increasing. It’s an event priced for the market and for us as an organization to invest back into the race. No one is getting rich, the event world is tough and participant expectations are high. Let me tell you, as a not-for-profit we are very lean.

iRun: So is it us or has the price of racing really gone up in the past few years?

Fleming: We have graduated pricing and if you get in early, some of our events are less expensive than five years ago. But if you register late, then you pay more, so prices have gone up and down. Race directors have had to get creative in setting prices because our costs are mostly fixed whether we have 1,000 runner sor 10,000—it costs the same to close the roads.

iRun: Tell us about your expenses. What’s the biggest ticket item a race director has to buy?

Fleming: The top-line items are paid to stakeholders like the municipalities we work in for road closures and police officers and to the venue where we operate. For us, to rent Stampede Park and use its services on race day and package pick up. Then, there are direct runner costs that vary such as medals and t-shirts, but the ordering cycle is so early that we are playing a constant guessing game.

iRun: Is there a way the bib prices could come down?

Fleming: It would be tough to bring the costs down without affecting the runner experience. We would have to cut something to really reduce entry fees and as a non-profit, we aren’t running a surplus at year-end.

iRun: Do you have any interesting cost anecdotes? For instance, whats it cost to close down a street and hire off-duty police officers?

Fleming: There are 3,000 line items for one race each year and it’s things that cost money that many people don’t consider. Every cone, feeding volunteers, the gas for truck rentals to move supply stations on the course, 200 port-a-loo rentals and putting WiFi in for the event.

Highlights from the 2017 the Calgary Marathon in Calgary, Alberta on May 27, 2017.

iRun: Makes sense. OK, let’s shift gears from what you spend to what you give back. The Scotiabank Charity Challenge opened this week, tell us about that.

Fleming: The Scotiabank Charity Challenge is the fundraising arm of the Scotiabank Calgary Marathon and it raises one million dollars annually. We work with more than 90 charities that use the event as a fundraising platform and to celebrate awareness of their cause. It’s interesting, the parallel between runners paying for a bib and runners raising money for a good cause.

iRun: It’s cyclical, and one of the best things about the sport. We do something we love and help people in the process. Lastly then, what are people really buying when they purchase a bib?

Fleming: The experience and a victory lap for their many months of hard work in training.

iRun Radio – January 28th, 2018

Why I Run

January 27, 2018

Fact: Running has to be fun if you’re going to make it a lifestyle. This week Mark speaks with coach and runner Jackie Dupuis,who explains why getting social with running will help you stick with it along with why health and fitness are the basis for performance. Then the winner of last year’s 5K at the Ottawa Marathon Race Weekend talks about the experience, along with a new project he’s working on. Plus, Krista DuChene is heading back to the Boston Marathon and explains why it’s so different than her first time at Boston more than a decade ago.

What Type of Runner Are You?

Training

January 26, 2018

By: Nolan Tudor

“Ok, you’re going to feel a tiny pinch….there it is, just relax.” Why is it that whenever you’re about to get stabbed with a needle the doc always says it’s only going to be a tiny pinch?! That’s like saying all you need to do to run a 100 miler is focus. Actually, I guess that is all you have to do.

When I found out that I needed to get my wisdom teeth out at 32 I was upset. What was that going to do to my training? Didn’t my dentist know that they weren’t hurting anyone? Least of all me. I have plans for this year and she was messing them up. Back in my early 20’s when most people get their wisdom teeth removed I wouldn’t have worried about it at all.

I started running shortly after university with the realization that I wasn’t going to be a professional beer pong player. Even though that seemed like a perfectly legitimate occupation. I needed a competitive outlet and running seemed like an easy choice.

I grew up playing basketball and even though running is a part of the sport, it always felt like it was attached to some sort of punishment. When I started running I hated it. It was tougher than I thought it would be. I couldn’t go as far or as fast as I wanted, and it got boring, quick! Now, having coached numerous newbie runners in couch to 5km programs these are sentiments I have heard all too often. For me it was all about getting over the hump and staying focused. Once you are over the hump, it’s glorious. Runners high anyone?!

Maybe it’s just me but a lot of runners I know could be described as type A personalities. Or even AAA type personalities. I am surrounded by them. These runners plan their training down to the minute. Workouts are usually not flexible, and they have their entire training plan sorted out months in advance of a race. As I am sure you have guessed by now, that’s not me. I am a type Z personality. If I can get away with planning as little as possible, for anything in my life, I will do it. Much to the chagrin of my wife. I get more joy by being in the moment and on occasion completely winging it than I do by having everything sorted out in advance.

For me, this applies in a big way to running. I tend to have the broad strokes of a training plan sorted out without relying too heavily on specifics. Sure, I have a few key training sessions planned in advance but those are the rarity. The biggest advantage of this approach is its flexibility. If I am having an off day I can dial my training back. It also allows me to push it on days that I am feeling really good. Type A runners aren’t always super good at listening to their bodies, type Z runners are masters.

Instead of freaking out about missing some time on the trails after my dental surgery I bulked up my running earlier in the week with the anticipation of couple days of rest. If it was going to be 3 days, 5 days, 2 days, it didn’t matter. My training plan could adapt to that. Because I am flexible like a ninja. Or maybe a type Z runner.

iRun Radio – January 21st, 2018

Why I Run

January 21, 2018

Midway through January and the cold may be going strong but we are keeping your inspired to run onwards. First, we all know that running with friends is better and as Run to Beer Toronto founder explains you don’t have to be super serious to enjoy and benefits of the sport. Then Ottawa runner Vicki Benz, talks about the Run Ottawa run streak that is keeping everyone going through this colder than cold month. And iRun contributor Anna Lee Boschetto explains why she runs for herself and to inspire her daughters to have fun and make it count.

Running the Boston Marathon will Save Me Money

Ben Kaplan

January 19, 2018

Running is supposed to be cheap, that’s what everyone says. All you need is a good pair of sneakers and you’re off, nothing to it. Of course, as any real runner knows, that isn’t so. Let’s for a moment forget about Canadian winters, in which you not only need special tights, coats, socks, bras and hats, but also gloves of a caliber that running brands don’t make. If you want to run outside in the winter it’s quite conceivable that you’ll be outfitted in $350 worth of stuff. Then, if you’re training, you probably need a watch that can track your pace and distance, unless you use your phone, which, despite a reluctance to recommend buying stuff, I don’t really recommend. Because the idea is that you want to schlep the least amount of things possible.

I’m running the Boston Marathon in April, which costs $240US for international runners, even though I’m American in Canada with a permanent resident card, no one wants to argue with Boston for fear of losing that valuable bib. To train for Boston, I’ll first run the Chilly Half, which cost $75, and Around the Bay, which is $90. I train with Black Toe Running, twice a week, and am given daily workouts, and that costs $100. God willing, after Boston, I’ll keep going. Run the Toronto Marathon and meet Kathrine Switzer. Travel to Ottawa for the largest race in the country or finally make it to Calgary, then run through the summer, race and train, and do another marathon in the fall.

The Scotiabank Toronto Waterfront Marathon costs $105.

Not exactly cheap when you add all those things up. Let alone the flight, hotel and beers I’ll need in Boston. But here’s the thing: I know the Boston Marathon saves me money. I’ve been training now since November and I don’t spend money on ancillary things. I don’t go out. And I’m not hungover, which means the next day I don’t spend money on junk food. The longer you train, the longer you save. When once a night out, easily, would be $100, and I’d do that if not once a week, then at least once every two weeks, I’m much more likely now to splurge at the grocery store. I buy Perrier instead of Johnnie Walker, and a treat is a huge sandwich after a Wednesday workout. When I’m feeling frisky, I have chips on the side. If I take the kids to A&W, I don’t buy onion rings. To the movies, we get a smaller popcorn and no root beer. And if I do drink beer at a party, after two I’m flying. It’s a treat and I’m satisfied.

It’s also a good long-term investment. Every dollar I spend on running translates to three dollars I save on crap. Crap that’s bad for me. Plus, I’m more efficient. Healthier. What’s that worth? And, once you spend your $350 on shoes, tights, bras, hats and ski gloves, you’re done. Buy the stuff once. Choose wisely. Then use it until it falls apart. My plane ticket to Boston is like an insurance policy that I don’t give up on saving money.

$240 is fourteen martinis. I’d rather run Boston than have fourteen drinks.

The long-term dedication to running requires goals. And the longer you stay in running, the bigger those goals can be. Once you’ve done a 10K, next comes the half marathon. You see your results in your performance and you want to keep going. There’s only so long you can practice your Spanish without going to Spain. It’s fun to perform. But the running lifestyle is the bit that’s frugal, if not the pursuit of the sport. Sure, running doesn’t cost as much as skiing or Ironman, where you need a bike and a membership to a pool. Runners don’t need to belong to a gym. (Though I do, the YMCA, which costs around $700-per-year for my entire family, and is probably worth 10-times that because it gives me something to do with the kids on the freezing cold Saturday mornings).

The point is: every dollar I spend on my sneakers, on my races, on my coach, is a dollar that translates to good health. What’s that worth? How much does it cost to avoid a hangover? To not be groggy, grouchy, smoking cigarettes? I think Boston not only saves me money but it saves me heart, saves me soul. Makes me a better husband, better dad. There’s a direct correlation to how much I train, how much I invest on my training, to how much time I spend on the details of running my household. I wish all these things were cheaper. But when I do math, it’s the savings of a lifetime.

Run Boston. Run Calgary. Run Manitoba. Run Ottawa. Get a plane ticket and do a race with your friends. Spend money and join a club. Spend money and get a coach. Get a fancy watch and track your training. Join Strava. Invest in the sport and you invest in yourself. It may cost money up front. And you may balk at $175 sneakers. But stay in the sport and keep with it. And if that’s what it takes to get you moving, keep you clean, make you vital—every dollar you spend, at least for me, translates into a fortune I save.

Oven Fried Coconut Chicken Tenders with a honey sriracha Lime dipping sauce

Nutrition

January 15, 2018

By: Julie Miguel

It’s great to change it up every now and then and these chicken tenders are the perfect way to do that. Instead of serving up a generic, fried chicken tender to your kids, make these–an oven fried variety with the addition of coconut! The dipping sauce is the perfect added kick to these sweet crusted chicken tenders.

If you want to do these ahead of time, already baked coconut chicken tenders freeze really well (for up to 2 months). Make a big batch and then store them in an airtight and freezer-safe container. When you are ready to use them, bake the frozen chicken tenders in a 350°F oven for 15-20 minutes or until warmed through.

I used LiberTerre chicken breasts for this recipe. I love knowing where my chicken comes from and I also love the fact that all LiberTerre chicken is raised without the use of antibiotics and free from added hormones. I filleted the breast and then cut them into strips lengthwise. This was really easy to do using a plastic cutting board and a filleting knife.

Oven Fried Coconut Chicken Tenders with Honey Sriracha Lime Dipping Sauce

Makes: 4-6 Servings

INGREDIENTS
1 and 1/2 pounds LiberTerre® skinless, boneless chicken breasts

1 cup sweetened shredded coconut

1 cup Panko

1/2 cup all-purpose (seasoned with salt and pepper)

2 large eggs

chopped cilantro for garnish

Honey Sriracha Lime Dipping Sauce

1/4 cup honey
1/4 cup fresh lime juice
3 Tbsp Sriracha sauce
Pinch of salt

DIRECTIONS

ONE: On a sturdy plastic cutting board, cut the chicken breasts into strips by cutting each in half lengthwise. If your breasts are really thick, fillet them so they are about 3/4 inch thick.

TWO: Preheat oven to 425°F. Line a large baking sheet with parchment paper. Set aside.

THREE: Combine the coconut with the Panko in a medium bowl. Set aside. In a second medium bowl, whisk the flour, salt, and pepper together. In a third bowl, whisk the eggs together. Set up your dredging bowls: flour first, then the eggs, and last the coconut mixture.

FOUR: Coat each chicken strip in flour, shaking off any excess. Then, dip in egg and let any excess drip off. Then generously roll in the coconut mixture, shaking off any excess. Place each chicken strip onto the parchment lined baking sheet.

FIVE: Bake on middle rack for about 15-20 minutes, turning once halfway, or until the chicken is no longer pink and the tenders are golden brown.

SIX: Make the dipping sauce: In a small bowl, add the honey, Sriracha sauce, lime and salt. Whisk until combined. Serve chicken while warm with the dipping sauce. Add cilantro garnish if desired

I’m Running the Boston Marathon, Again, by Krista DuChene

Ben Kaplan

January 15, 2018

Our Ontario winter has started in typical fashion with some days snowy and mild, others bitterly cold in the -30’s, and even a few with bright green grass in view. Other than training camps of 2.5 weeks in Texas/Florida in 2015 and 4 weeks in Kenya in 2017, I have toughed it out like the thousands of other runners.

We find ways to make it work; running on the roads when traffic is light, doing repeats on the few stretches of cleared sidewalks you can find, jumping on the treadmill, and doing those same routes over and over again. Dressing appropriately with multiple layers and ski goggles, adjusting your pace for the conditions, and shortening your stride for safety becomes normal while summer seems years away. No doubt, it makes us stronger.

My 2017 has started out like many other typical winters with steady mileage and consistent workouts, and the plan to once again return to the local favourite races: the Robbie Burns 8 km and the Chilly Half Marathon in Burlington, and Around the Bay 30 km in Hamilton. I’ve included these races in several other spring marathon builds, which has been of particular interest to me because they are local. No flights, new time zones, luggage, or roommates. After travelling so much in the last few years, one of my desires this season was to train and race locally, keeping it simple and being away less from my family.

Without the need to hit standards and with the busyness of our children’s schedules, I looked forward to more of a relaxed build. I had no desire to aim to make the World Half Marathon team nor travel to half marathon races like Houston or New York City. I still have that desire to train and race hard but not at all costs. I wanted to do more and take risk without fear of injury. And I finally started skiing with my family! While wanting to stay local, not being concerned about fast times or specific courses, and continuing to have fun at this marathon thing, it was perfectly logical to choose Boston as my spring marathon. I was delighted to be accepted as a member of the 2018 elite field.

I kept it quiet for a while, only telling a few close friends and family members, saying that I hoped I could place well in the masters field, “That is if someone like Deena Kastor doesn’t enter.” Well, guess who’s #2 on the women’s elite field? Yep, 2:19:36 American Record holder Deena Kastor! It’s all good. Simply returning to Boston 13 years after my 3:00:46 in 2005 in my third marathon is incredible enough (see picture). I was the third Canadian, it was the last time I ran over 3 hours, the last marathon before having children, and one of the last marathons I had to drive to instead of fly! Much has changed since then and the idea of finally going back to stand on that start line in Hopkinton as an elite certainly gives me much to smile about. And another journey begins.

Onward 2018!

iRun Radio – January 14th, 2018

Why I Run

January 11, 2018

We are all capable of making positive change yet not many will fight through the fear to get there. This week Mark speaks with the legendary runner and author Kathrine Switzer who has inspired a generation of runners and she shares her thoughts on empowering women and creating a movement that has exceeded anything she could have imagined. Then Roger Robinson a writer and Switzer’s husband talks more about the state of running and the significance of the sport throughout history.

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