Feet, Don’t Fail Me Now: Training for STWM

June 25, 2015

Two weeks ago I was on my way to pick my kids up at daycare and I ran into a friend, giving it. He had a yellow bandana on, yellow tank top from the Chicago Marathon, and his tattoos were blazing. I was jogging, loping, thinking about other things. He was RUNNING. We looked like different species. Man, I thought, channeling When Harry Met Sally: “I’ll have what he’s having.” And then and there I reached a decision: I’m not too old to PB. I can and will train for a fall marathon. My fastest days are in front of me. I’m all in. Let’s go.

I had been on the fence about ever racing again. I’m 41. My kids are almost 2 and 4. I’m tired. I’m busy. I’m old. I don’t want to get injured. I’m trying so hard in every aspect of my life, do I really want to make running another thing that I’m working at? Can’t I just run lazy laps around my neighbourhood, listen to Paul Simon, and leave my watch in a drawer? Besides, I ran the Ottawa Marathon without racing. I went slow at the beginning. Had no finishing time in mind and, when pushed, thought I might do it in something like 3:45. I hadn’t been training, I’d been teaching a clinic and believe me when I say I had more burgers than bananas since the fall.

I loved running Ottawa. I gave out more high fives than the Pan Am games mascot and had the most drastic negative split of my running career—turns out, with people cheering on a beautiful day after a warm-up, I can still drag a 3:15 from my lazy bones and retire in good enough shape afterwards to catch a plane for Toronto and put my children to bed. Why not run that way all the time? Why risk life and limb when it will only change my time, at best, by 15 minutes and one second? My mind was made up. Chris McDougall, my running hero, the Born to Run guy, stopped racing. He told me that as a dad and an author in his 50s, he’s happy that he’s even running. Why wear a watch when you can count your blessings on a beautiful afternoon?

Well, when I saw my buddy, the reason became clear: he was having FUN! It’s fun to train, to be on a mission, to have a goal and to push yourself beyond where you’ve been before. It’s fun to hurt. It’s fun to struggle. It’s fun to improve, to try things, to eat more bananas than burgers and practice discipline. And guess what? When I saw Chris again in Toronto, when he had a new book to promote and we got to talking, he told me that he too was reentering racing! Curiosity had got the best of him. What is the most he could give?

And so now I’m two weeks into training with my buddy in the tattoos and yellow bandana. On our first week, we did mile repeats and last night we did 20K, with a negative split at my half marathon pace for the final ten. I’m currently batting 50% at reaching the target performances. It’s been awesome. Running paths that I’ve been on hundreds of times have become race tracks. My watch is again my best friend. It’s helpful to have a partner when you begin seriously training. No way I could push myself like we’ve been pushing on my own. And this guy’s tall, crazy long strides to take us out of the gate fast enough to reach split times. Also: so far, no injuries to report.

Scotiabank Toronto Waterfront Marathon is the first marathon I ever ran, back in 2009. I’ve done nine since, including one in Jerusalem. The fastest I ever ran one is 3:00:19, last year at STWM, for people who care about that. I thought that was as fast as I was ever going to do it. But you know what? It isn’t. Not even close. I’m dusting off my racing shoes and starting up this blog again. I’m back, as they say, in the saddle again.

It’s going to be so much fun.

Being Pan Am Amazing!

CelebrityTreads

June 22, 2015

On July 10, the Pan Am and Parapan Am Games kick off in Toronto, taking the sporting world to the world at large. As a runner, what’s it to you? A chance to open up your repertoire to all new cross-training ideas! We asked Erin Karpluk, formerly of Being Erica and now acting in Rookie Blue, to turn eight great sporting events into exercises for runners. Step up your race game while watching the best athletes in the world!

By Anna Lee Boschetto

Erin Karpluk is all in. When the actress, best known for her starring role on Being Erica, was approached by World Vision (an international advocacy organization working with children living in poverty-stricken communities) to run a portion of the BMO Vancouver Marathon in support of the charity, she knew she’d run the entire distance. “Running a marathon was one thing I wanted to check off my bucket list, so naturally I wanted to run the whole thing,” she explains.

Combining her experience with triathlon training, Karpluk realized she needed a solid training plan to get her across the finish line. So she looped back to her triathlon trainer, an old friend Paul Regensburg, who has also trained Canadian Olympian Simon Whitfield. As much as Karpluk focuses on her training efforts, she’s just as passionate about teaming up with World Vision.
What’s the best part of charity running? “When you can’t be there and help directly, it’s nice to know that in some way I’m raising awareness, helping people and putting out good vibes.”
With her work on Rookie Blue, a show Karpluk joined last season, keeping her busy, she doesn’t have her next race date set. In the mean time, Karpluk lent her athletic ability in demonstrating the training exercises based on the sports of the Pan Am Games.

Exercise program written by physiotherapist Lindsay Scott, follower her on Twitter @LindsayScottPT.

ROLLER—SPEED SKATING
Similar to a speed skater gliding on one leg, runners must be strongest when we’re on one foot. This is designed to strengthen your gluts, quads and balance as you power through a plane of motion that’s often weak in runners. Exercise: Do a lateral jump and reach your opposite hand to the outside of your planted foot. Complete 2-3 sets of 12 reps.

CYCLING
Cyclists depend on a strong, stable core to develop power through their legs. This exercise is designed to train you to effectively use your core, allowing you to become faster, have greater resistance, and avoid injury by improving your stability and generate power in your legs. Exercise: Lie on your back and draw your bellybutton to activate your deep core muscles. Bring one leg at a time into a “table top” position with your hip and knee bent to 90 degrees and your shins parallel to the floor. Place a hand on each leg, just above your knee. Apply slight pressure into your leg, while resisting any movement with your leg. Slowly extend one leg at a time, while maintaining slight pressure on your opposite leg. Return to the start position and repeat on the opposite leg. Complete 2-3 sets of 15 reps on each leg.

CANOE/KAYAK SLALOM
Canoeists must fight against rushing water to maintain a stable position in the boat. Runners can take a cue from these paddlers and maximize their efficiency by strengthening their core to fight rotational forces. By resisting the twisting motion of the band, you build strength in your core, and especially in the obliques. Exercise: Kneel on one knee with the resistance band anchored beside you with moderate tension. Maintain a strong core and neutral spine as you push both arms straight out in front of you, resisting the rotational force of the band. Complete 2 to 3 reps on each side.

RUGBY SEVENS
When a rugby ball goes out of bounds, teams line up and “boost” a teammate into the air to reach for the ball being thrown in. Practising this quick, explosive jump increases your ability to recruit more muscle fibres, which allows you to use oxygen more efficiently to fuel your muscles. Exercise: Lower down into a squat position, keeping your back straight. Jump up quickly. Focus on landing softly and avoid letting your knees collapse together. Complete 2 to 3 sets of 12 reps.

SWIMMING
For swimmers and runners, the muscles that make up the core work collectively to stabilize the trunk and provide added strength and efficiency to your arms and legs. This exercise is designed to train the core muscles in your lower back which are called into action as you pick up your pace. Exercise: Lie face down. Lift one arm and the opposite leg. Hold 3 seconds. Relax. Repeat on opposite side. Repeat 2-3 sets of 12 reps on each side.

SQUASH
There are three planes of motion in which the human body can move: the sagittal plane (forward and back), the frontal plane (side to side) and the transverse plane (rotation, like a golf swing). Squash players, who spend most of each match fighting for position, are strong in all planes of motion. Runners, on the other hand, are not. This will strengthen the lower body in all planes of motion. Exercise:  1. Lead with your left leg as you do 5 lunges forwards, to the side, at a 45 degree angle half way between the side and straight back, then straight back. 2. Repeat 5 times in each of the four directions on the opposite side, leading with your right foot

GYMNASTICS
Have you ever looked at a gymnast and marveled at their arm strength? The upper body is often overlooked by runners, but it can make a huge difference to your performance. With every foot strike, your arms drive your body forward, saving energy for your legs and helping you to maintain proper cadence and rhythm. Exercise: From an elevated plank (arms straight with your hands on the floor directly beneath your shoulders), bend your left elbow, lowering down so your left forearm is on the floor. Do the same on your right so you’re now supported by both forearms. Straighten your left arm, then your right, moving back to an elevated plank position. That’s one rep. Complete 2-3 reps of 12 on each side.

BOWLING
Similar to bowlers who must maintain a strong single leg stance in a dynamic environment as they release the ball, runners maintain a stable position as they repeatedly move from one leg to the next. One of the most common underlying causes of knee injuries is weakness in the muscles that stabilize the hips. A strengthening program focused on the hip leads to reduced variability in knee mechanics – or less “wobble” at the knee. Exercise: In a single-leg stance, squat down and reach hands to three targets: 45-degree angle left, straight ahead, 45-degree angle right. Stand all the way up between each position. Complete 2-3 reps of 12 on each side.

Rheostatic Electricity

CelebrityTreads

June 12, 2015

Dave Bidini explains the total body buzz he gets from running, describes his favourite sneakers and looks back at his band’s rich catalogue to design and exclusive iRun playlist.
By Ben Kaplan

The creative force behind The Rheostatics, currently at work with Barenaked Lady Kevin Hearn on music inspired by the Group of Seven, tells us why he laces up his shoes.

Q) You always have 50 things going on at any one time. How do you make time to run?
A) It’s only 20 minutes usually, so there’s always time at some point in the day. Usually at night so no one has to see me, or me, them.

Q) Do you feel like it fuels your creativity?
A) Not really. Hockey provides that more, I’d say.

Q) Can you describe your most astounding run? What got you interested in our sport?
A) No great distances for me and no great locales, but I think I just enjoy going a little longer—a little faster can create small triumphs.

Q) Ever write a song  on a run?
A) No. I can’t be musical or listen to music because of the tempo of breathing, which, I guess, is a kind of music all on its own.

Q) If you forgot about breathing for a moment and just wanted to rock, what would you play?
A) Hitsville, UK by  The Clash.

Q) What is it you get out of the sport? Is it mental, physical, a little of both?
A) I’d say it’s purely physical for me—it engages the entirety of the body from head to toe, although, yes, you feel more mentally strong, I think, after conquering whatever distance you’ve set. But it’s a total body buzz, and I don’t think there’s anything like it, partly because it’s hard and partly because there’s always another wall for you after one has been passed through.

Q) You’re 51 and also a big hockey guy. Do you find running agrees with your body?
A) Strangely, yeah, it does. I know some people who have had difficulties, but, knocking wood, my knees, ankles, upper legs—everything has responded fine, and even though I’m mildly asthmatic, I’m OK when I’m on the move. Hockey is more bruises and some arm issues, but frankly, I feel I’m in worse shape the less I do. Being still damages me, so I try to not be.

Q) I know you run but I never see you out at the races. Do you currently have a running goal?
A) Zero goals. I run to keep myself honest.

Q) How about your gear—are you loyal to a certain kind of sneaker? What are you wearing right now?
A) I was sent these amazing ACER shoes —blue and gold—by the SportChek people after my story that appeared in the National Post about running. They’ve really, really helped. I love them.

Q) You’re also a bonafide explorer. Do you bring your sneakers when you travel overseas and  on tour?
A) I’ve run a little wherever I’ve gone, but, honestly, I find that I walk so much when I’m away that it usually does the trick.

Q) Last thing, please, I have to ask you—could you make us a little Rheostatics running playlist? If you had to pick five of your songs to put on my playlist, which five would  they be?
A) Sure:
Dope Fiends and Booze Hounds (Whale Music)
Rock Death America (RDA) (Whale Music)
The Tarleks (2067)
Claire (Introducing Happiness)
Horses, from Double Live.

Q) Thank you.
A) Enjoy.

Saucony Contest

Ben Kaplan

June 10, 2015

Seek and You Shall #FindYourStrong

Saucony supports the journey of all runners and are looking to reward some inspirational members of @iRunNation!

Every runner has a story and every runner has a reason for suiting up. What are you running for? Where do you draw your strength from?

Tell us how you #FindYourStrong and you could win gear from Saucony! One lucky winner will be outfitted from head-to-toe in Saucony gear worth approximately $500! Two additional winners will receive a pair of shoes of their choice!

Simply enter below and tell us what are you seeking and how do you “#FindYourStrong?”

Share your motivational stories on social media using hashtags #FindYourStrong and #iRunSeeker for extra chances to win!

[contact-form-7 id=”23854″ title=”Saucony Contest”]

Read additional #FindYourStrong stories here

Finding a healthy balance between competition

Krista DuChene

June 8, 2015

It has been 8 weeks since running my 2:29:38 marathon in Rotterdam, which gave me the standard for the 2016 Olympic Games. And I think I can finally say I have recovered. Normally it wouldn’t take nearly this long to recover from a marathon. After all, it was my eleventh marathon so I guess I should know. Physically, recovery wasn’t too bad. I had a minor pull in my right hip, which hindered my training for the Canadian 10 km championship in Ottawa so it ended up being just a fun season finale. But emotionally, I needed much more time to recover.

As more time passed and the further removed I became from my Rotterdam performance, the more I realized its significance. I was incredibly grateful and needed time to fully appreciate everything that happened. Achieving the Olympic standard on my first attempt, only 11.5 months after fracturing my femur, while being fully mentally prepared for three attempts, was something I would not take lightly. I wanted and needed to smell the roses – figuratively, and literally – the ones from my coach, husband and children.

Ben Kaplan – what a man! He works the expo for iRun, on his feet for hours, AND runs the marathon! Great working with you, Ben!

The time was well-deserved and necessary, to let it soak in. And I certainly was not going to jump into too much training or racing, too soon. I have clearly proven that I am the type of athlete who does well, starting from scratch. From nothing. After three babies and a broken leg, I knew what my body and mind needed. After racing the 10 km, while waiting to provide my sample for doping control with Linsday Carson, she suggested that we do a cool down together. On any other occasion, I would have taken her up on the offer. But I was done. Done. Done. So I politely declined her offer. Instead, I enjoyed a quiet walk alone back to the hotel, had some dinner with speedsters, Lanni Marchant and Natasha Wodak, enjoyed a hot shower, got into my pyjamas, and savoured a scrumptious chocolate bar while visiting with my roommate, Catrin Jones, who would be running the marathon the next morning. I too was going to have an early start because I was a part of the marathon broadcast.

Finishing my season with the 10 km national championship in Ottawa.

After Ottawa, life was busy at home. The day after my return, Jonathan left for a week of work. Then I left for Calgary, the day after he got home. I thoroughly enjoyed my weekend in Calgary, providing the national half marathon broadcast for athleticscanada.tv at the Calgary Marathon, and spending time with Jonathan’s family and our seven year old old son who went with me, not to mention that the trip also included a gorgeous afternoon in Banff.

I have really enjoyed broadcasting several races now, in various cities: Ottawa, Toronto and Calgary.

In the last 8 weeks I have averaged a mere 60 km a week of running and 10 hours a week of training (running, pool, bike) with my usual weight-training and preventative maintenance routine. Then, I’ve also had a speaking engagement or media commitment every day since my return from Calgary and attempted to keep up with the usual housework and busyness that comes with a dog and a trio of active kids. Of course, I have certainly included a wide variety of sweets back into my diet, something I enjoy after every marathon. From warm chocolate brownies with vanilla ice cream to carrot cake and pecan squares from Brantford’s SWEET Bakery, I have almost had my fill. Not sure I will get one of my Aunt’s butter tarts this time but I will, no doubt, end with another peanut buster parfait, before commencing another marathon build.

Beautiful Banff. Beautiful Boy. Smelling the roses is absolutely wonderful.

It was a difficult decision, but I have decided to forego running for Canada at the Pan Am Games in Toronto and World Championships in Beijing. But attempting to train and compete so soon would risk injury and jeopardize competing my best at the 2016 Olympic Games. Most marathoners run two quality marathons per year and I am definitely one of them. So, I continue to recover and enjoy my off-season while slowly building my mileage and balancing other areas in my life, before going back at it again.

Check out Krysten Siba Bishop’s latest project!

Anna Lee Boschetto

June 8, 2015

Krysten Siba Bishop gives an update on her second spring half marathon. She also shares more about her secret side project that’s shining a spotlight on her incredible story. It’s a privilege to have her as part of our group of Saucony #FindYourStrong athletes.

iRun: Congratulations on running the Scotiabank Blue Nose Half Marathon. Can you tell us why you chose this event?

Krysten Siba Bishop: Thank you! I signed up for this one on a bit of a whim. I found out a few months ago that I would be going to Halifax for the Blue Nose Marathon for work. I hadn’t signed up for any races yet for 2015 and had heard really good things about the Blue Nose Weekend. I didn’t know if I would have the chance to be out there for race weekend again, so I figured why not sign up and away I went.

iRun: How did your race go?

KSB: I think all things considered it went really well. My race prep was about as bad as it could have been. I worked long hours in the days leading up, including two days on expo duty, which is basically nine to 10 hours of standing. I was pretty tired when I went to bed on Saturday night, but my goal was to enjoy the race and run by effort as opposed to pace/time. I finished in 2:10:18 – which I must admit with tired legs and a hilly course was much faster than I expected.

iRun: So you’ll be looking forward to coming back and giving the course another go?

KSB: I would definitely run this event again. I was nervous about the hills and I had heard it was a very challenging course, but I had a great time out there. The people were extremely friendly, the crowd support was fantastic and the views from Point Pleasant Park were amazing.

iRun: How are you feeling health wise?

KSB: Everything is A-okay in the health department. Which is not something I get to say very often so I am happy to be feeling good again.

iRun: That’s wonderful to hear, so what’s up next on the race front?

KSB: Good question, but I’m not sure. One of my goals when rehabbing this time was to take some of the pressure off and really listen to my body. So while I have had a really busy May, I don’t have any other races lined up just yet. I would like to do some triathlons again this summer, and to continue to focus on building up my endurance. One of the big things I have noticed now that I am racing again, is that I have developed a lot muscle imbalances as a result of the last few surgeries. So I am planning to focus on more weight training this summer. And I am hoping to come back even stronger.

iRun: You have been working on a secret project, can you tell us more?

KSB: I was approached by Sportchek to ashare my story and running journey as part of the company’s #SweatForThis Campaign. I’ll admit that I felt completely humbled to be asked and a little nervous, especially when the crew of 30 people showed up at my house and we filmed for 15 hours. It was an amazing once in a lifetime experience and I am honoured to be able share my story in this way.

http://www.youtube.com/watch?v=rNLUrF1QpfY&feature=youtu.be

Follow Krysten Siba Bishop on her incredible running journey. Looking for more motivation? Read additional #FindYourStrong stories here.

Keeping the next generation on track

Startline

June 2, 2015

For Matthew Crehan, running has always been a way of life. As a son of runners, Crehan’s mother competed at the 1988 Seoul Olympics and his father was also a running coach, in his own training, he was inspired by Steve Prefontaine’s story. In The Art of Running, Crehan, brings the story of Prefontaine (a middle and long distance American runner who competed int he 1972 Olympics and held American records in multiple track events but died suddenly in a car accident in 1975) to life through comic book illustrations. We spoke with the Crehan, for his inspiration and why he’s so passionate about telling Prefontaine’s story to a new generation of athletes.

iRun: How did the idea for a graphic novel, that’s really a stunning tribute to Steve Prefontaine, come to life?

MC: I have always been a fan of comic books, but it’s my wife who has the creative background. But after sitting in on her comic book writing group, I was inspired to write the first ten pages of this book, With this group of comic book fans, not athletes embraced the book in such a positive way, I searched out an artist. From the start, I wanted this book to be one that would not only intrigue athletics fans, but also appeal to comic fans.

Each chapter cover to have a different artist to work on it, and give it a different feel from the rest of the art work. I also wanted to include some extras such as early sketches and such to give a feel of how the book came alive.

iRun: Why do you feel that the next generation needs to know about him?

MC: I have been to the tracks and trained and competed and when I spoke with some of the younger athletes, they didn’t know who Steve Prefonatine was. While it could be said that’s because I’m in the UK, some didn’t know who Seb Coe, Steve Ovett, or even Paul Radcliffe was which is sad because they are all inspiring and amazing athletes. Although I know Pre’s story has been told before a number of times in different ways, I wanted to retell it to a whole new generation in new medium that has grown in popularity over the past number of year.

iRun: What is the main message your want readers to come away with?

MC: Feeling as inspired as I did when I first discovered Pre’s story. And to look at running. not only as a sport but also a work of art: to race and train with reason and purpose and to enjoy it all.

iRun: Where have you found your greatest learning in your running journey?

MC: For me the main take away from running is that life is like a race. But it’s not a race to see who can cross the finish line first but a race to take the greatest route. And in running as in life, sometimes you’re competing well and other times your injured and annoyed. It’s ins those dark times and the good times that follow that make both life and running all the more worth while.

Escape into the wild

Training

May 26, 2015

To begin our new trail running column, firefighter Devin Featherstone, winner of Alberta’s Lost Soul 100K, tells us about the appeal of his sport.

In North America, our world is focused on convenience. Roads, pathways, escalators, elevators – they’re all at our finger tips. We click a button and food arrives at our door. Convenience: it’s defined as the quality of being suitable to one’s comfort, purposes or needs.

Perhaps the need to escape the norm, step away from the paths and into the quiet of the wilderness is what draws people to trail running. Convenience is not an option when you escape into the wild. Imagine running through the forest, the sunlight streams through the leaves of the trees. Its reflection bounces off the morning dew that’s settled into the rocks.

Your feet aren’t touching pavement, instead they are stepping over rocks, branches, puddles and fallen flora. Your mind is tranquil – you can’t focus on your job, your kids, your finances. All you are focusing on is your next step. Knowing that if for one second, your thoughts wander away from the path you’ll fall.

This is meditation, this is an escape from reality. This is the place where you focus on no one except yourself. You run, and as you do so, your breath tries to keep up. When you exhale, clouds of steam escape in front of you. The morning is cool, but you welcome the chill. Every step you take burns, the terrain isn’t flat. You wind up and down hills that most people only dream of hiking. There’s no judgment on the trails. This is a sport that welcomes everyone. There’s no scoreboard, and little reflection to your overall time or pace. This is a journey that has a start and finish that you decide.

My personal journey with trail running started simply. When I transitioned back to Calgary, I decided that I was going to start running some of the more simple single track options that were available. Over the course of time, I began to challenge myself and tackle terrain that people struggled to hike. I was moving past them, conquering the distance in minimal times.

Trail running never gets boring. The scenery changes daily. I can run the same track 100 times and still see something that I hadn’t noticed before, be it an animal or a view. My home, and backyard have some of the most inspiring, picturesque views that a person could ask to see. People travel thousands of miles, and spend hundreds of dollars to visit what so many of us who reside here forget to see.

I find the people who trail run to be different. The person you’re competing against will stop to help you if you fall. Because of this sport, and passion of mine I’ve had the opportunity to meet so many amazing runners. All of them bringing a unique story to the table: captivated by what’s around me, and content with conversation. I couldn’t ask for more. My best company would have to be my dog Stevie, who never turns down an opportunity to run.

Two of the most amazing trails I’ve conquered would be the North Over Ridge and the Rockwall Trail. The North Over Ridge is an intense and very extreme mountain run. You climb up some gnarly scree sections that you top off by walking along a tiny ridge that has no room for error. Although challenging, the rewards are priceless. This trail offers some of the most beautiful scenery in the world.

Generally, the Rockwall Trail is done as a three-day hike. The best time of year to do it is in the later month of September when the larch trees turn into a beautiful yellow shade. Combined with lakes and massive mountain walls that you can run along, you’ve got yourself a trail run that shouldn’t be missed. I still drop my jaw every time I get to see this area and can’t wait to visit it again.

The top dos and don’t the night before your race

Nutrition

May 19, 2015

By Jorie Janzen

A ton of work goes into getting yourself ready for race day. For months you’ve been preparing your body physically, mentally and nutritionally. So you don’t want to risk it all the night before your race and that means making the right food choices, which can either help or hinder your performance. Here’s how to guarantee you’re fuelling right and ready to rock your race day.

• Stick to your nutrition plan – tried and true! Carb load, eat adequate protein and limit the fat. Aim to have a larger breakfast, lunch and include balanced snacks along with a typical supper the day before the race.

•Here are some meal and snack ideas: For supper opt for pasta with tomato and meat sauce, salad, and milk or grilled chicken, baked potato topped with salsa, and vegetables. As a bedtime snack, choose a mix of carbohydrate and protein foods think, yogurt parfait, power muesli and high protein pancakes. For breakfast prepare overnight oats or a fruit smoothie the night before can save you time and energy.

• Keep food simple. Typically, food should be full of solid nutrition and taste enjoyable.

• Plan your recovery snack. Something as simple as chocolate milk with a piece of fruit will provide electrolytes, fluid, carbohydrate and quality protein to help begin the healing or post-event recovery process.

• Prepare clothing and food and fluids (for before, during and after the race) the night before so you are ready to go the morning of the event.

• Stay well hydrated by consuming adequate fluids. Your urine should be a pale yellow. The darker it is the more dehydrated you are. Include more than just water to boost both fluid and carbohydrate intake.

• Have a backup plan if you are too nervous to eat solid food. Liquid meal replacements such as smoothies or chocolate milk can help meet your energy and fluid needs.

• Make sure to rest. Tapering your training or not training at all the day before will help your muscles top up with fuel to maximize your performance.

• Think about performance and that it takes fuel to burn fuel. Quality and quantity of food and fluids matter before the race.

• Take time to meditate. Deep breathing exercises are great to focus and reset your racing mind and nervous gut which may save you precious energy.

DON’T

• Think you can eat and drink whatever you want, skip meals and carbohydrates or eat spicy, fatty or highly caffeinated foods/beverages.

• Eat excessively large portions of anything.

• Excessive fibre content as it can leave you feeling bloated. Just before a race white rice/pasta etc. may be easier on your stomach.

• Eat or drink anything new.

• Miss out on hydrating with water, chocolate milk or other sport beverages.

• Pre-race party (aka, alcohol). While it is true that one can get loaded on beer, it is also true that you can’t carb load on it, so steer clear.

• Stay up late. Quantity AND quality of sleep are vital to obtain full recovery and keep your mindset in the right place.

• Over-exercise/train. You want to be fully recovered physically and mentally.

• Forget to plan and prepare food/fluids for before, during and after the race.

• Assume the venue will have what you need. Imagine you are feeling low in energy and there are no quick energy sources available! Plan and prepare in advance what you will eat and drink before, during and after the race. Don’t leave even the little things to chance.

Don’t forget to complete your sport nutrition plan at the finish line. Chocolate milk is not only convenient and tasty but is full of quality protein, quick carbohydrates, and is a fluid balanced with electrolytes for post race recovery.

Jorie Janzen is the founder and co-chiar for the Manitoba Sport Nutrition Network. She offers expert advice for the Canadian Sport Centre Manitoba, Sport Manitoba, and an advising consultant with the Winnipeg Jets. She currently holds memberships with Dietitians of Canada (provincial sport nutrition representative), and the College of Dietitians of Manitoba.

Want more recovery advice? Find what you should be doing 36 hours post-race for a guaranteed speedy recovery.

BBQ Chicken Chop Salad with Smoky Paprika Vinaigrette

Nutrition

May 14, 2015

Perfect with leftover BBQ chicken, try this combination paired with a fresh grilled flatbread pizza. And let the long weekend begin!

Recipe by Candice Kumai

Serves: 6

Ingredients:
For vinaigrette
2 tablespoons olive oil mayonnaise
1 tablespoon olive oil
2 tablespoons lemon juice
1 teaspoon smoked paprika
1/4 teaspoon sea salt

For salad
4 cups Romaine lettuce, finely chopped
2 cups leftover BBQ chicken, skin removed, finely chopped
2 tomatoes, diced
1 ear grilled corn, shaved
1 avocado, cubed
2 tablespoons feta cheese
2 tablespoons cilantro (optional)

Directions:
1. In a large mixing bowl, whisk together all vinaigrette ingredients until smooth.
2. Add lettuce, chicken, tomatoes, corn, avocado, and cilantro to bowl. Toss to combine with dressing.
3. Divide salad onto plates. Top each serving with feta and cilantro, if using.

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.

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