The Toronto Santa Claus Parade Needs Your Help

November 12, 2013

1918-Eaton's-santaclausparade — Santa climbs the Eaton's building in 1918

Santa has a chance to keep in shape this year with the first ever Holly Jolly Fun Run in support of the Toronto Santa Claus parade this weekend.

The Toronto Santa Claus Parade has been a feature of the Christmas Season for over one hundred years for people from all over the city, province and even the country. This year, the running community has a chance to support a timeless and important tradition by participating in this new fundraising initiative for the parade.

“The Holly Jolly Fun Run is meant to be a time when people can get out and be cheered on by the crowds waiting to watch the parade,” said Melanie Fillip a spokesperson for the run.

Only 2000 runners in total will have a chance to run an exclusive course throughout the parade route before the event kicks off on Saturday. It’s a 5km run that intends to be fun and people are encouraged to don their most festive running gear… or tinsel.

The Santa Claus Parade has been part of Toronto tradition since 1905 when Santa himself made his first official visit to the city on December 2nd of that year.

Santa climbs the Eaton's building in 1918 — Santa climbs the Eaton’s building in 1918

Every year following this inaugural trip, Santa has helped kick off the Christmas season spreading joy and the spirit of giving on Toronto’s downtown streets. Each year has been an equally magical experience as crowds from all over Toronto line the streets in hopes of catching a glimpse of the man in red. His 1923 entrance was captured in the record books of the city’s history was a particularly magical one; Santa’s sleigh was pulled down Yonge Street by eight live reindeer, transported to the city for the occasion from Labrador, Newfoundland.

Over the years, as the parade began to expand and technology advanced, traditions began to shift and change with the times. Despite this, there are still so many elements of the parade rooted in the history of the city – Santa’s trademark sleigh led by eight white mechanical reindeer was developed in 1953 and it’s still the model used today.

The Holly Jolly Fun run is a way to help support the parade and keep the tradition alive. In addition to the standard charitable tax receipt, runners will receive a set of red woolly hat and mittens.

If you haven’t registered yet, you still have a chance to do so!! Go to www.thehollyjollyfunrun.com to sign up now and help bring Santa back to one of North America’s largest cities.

The Holly Jolly Fun Run kicks off this Sunday November 17 at noon.

Thanks for staying festive and thanks for staying Up to Speed!

Equip your body to handle speed with these functional exercises

Training

November 1, 2013

When a runner’s goal is to improve speed, he will often try running at a faster pace. An example of this is when you run your usual 10-kilometre route but instead of running at 6 minute/km pace you crank up the juice and do the run at a 5 minute 45 second/km pace. The problem with this is as we try to increase speed, our dysfunctions often come to the surface and become more pronounced, bringing on pain, especially as we become more fatigued during the run.

So how can we become faster and avoid injury?

You can’t put regular tires on a Formula 1 race car; they have special tires that are designed to handle the stress of the increased speed.

So what can you use to equip your body to handle the stress of the increase in speed? Functional exercises.

An exercise becomes more functional as dysfunction decreases and function increases. The goal of each exercise is to recognize and improve a weak area within a movement, make those areas stronger, and therefore make the runner faster, more efficient, and decrease occurrence of injury.

Include these 4 movements into your routine and feel your function and speed increase as you build your strength.

Intermediate runners should start with the first 2 movements, and they can be performed every day. Advanced runners can perform all 4 movements 1-3 times per week. Allow 48 hours of recovery between sessions.

Sitting Isolated Hip Flexors Lifts

Why do it:

Increases leg turnover speed while running
Promotes proper function of low back muscles for stability

How to: Sit up straight on the edge of a bench or chair, feet and knees pointed straight ahead and hip width apart. Roll your hips forward to place an arch in your back. Lift one foot about 3 inches off the floor and then lower. Use the front hip muscles to generate the movement. Work up to completing 3 sets of 20 repetitions. Switch sides and repeat.

Tip: While you run try to feel the hip flexor pulling your trail leg forward, the same way you feel your hip flexor pull your leg up off the ground during this exercise. This will increase your leg turnover speed and produce faster times.

Function Run

Why do it:

Trains the body in proper running mechanics without allowing room for compensation movements.

How to: Initiate the movement by pulling your knee up in front of you toward your chest. As your foot descends, your heel should hit first. Roll from your heel to the ball of your foot and then to your toes. Your pace should be very slow (2mph). Your torso should be upright, shoulders and abdominals relaxed. Keep your low back arched. Perform the Function Run 1 time for 5 minutes.

Tip: You can use Function Run as part of a warm-up before your next run. Activating the lower leg muscles will give you a little extra spring in your step.

One-Leg Hops

Why do it:

Strengthens leg muscles
Improves stability

How to: Stand on one leg with your foot pointed straight ahead. Now hop across the floor. Do not bring the other leg down. Hop for distance and height. Switch legs and repeat. Perform 3 sets of 10 repetitions on each leg.

Tip: Just like while you are running, remember to keep your head up and your eyes looking across the room or field, if you look at your feet you are more likely to fall forward.

3 Minute Drill

Why do it:

Strengthens and leg muscles and improves endurance.

How to: Jump rope for the first minute. Keep your shoulder blades retracted. Run in place with your arms extended for the second minute. Run lifting your knees to your chest. Keep your arms extended straight out from the shoulder in front of you. Keep your shoulder blades retracted. Jump up and down for the third minute. Keep your feet pointed straight ahead. Squat down and jump as high as you can. Reach arms up as you start your jump. Try to stay in control and in alignment at all times.

Tip: Increase the number of repetitions you perform in each minute gradually. When you can work through the full 3 minutes with no rest you will have built up awesome muscular endurance. This will help you push hard at the end of a run or race for a fast finish.

About the authors:

Luke Rowan and Catherine Hull are avid trail and road runners and the owners of free2move – Pain, Posture, Performance. They use a combination of Posture Alignment Therapy, Personal Training, and Integrated Energy Therapy to help people learn how they can heal their bodies and unlock their limitless potential.

Fueling up for the fall means changing your nutrition plan with your training

Lauren Jawno

October 22, 2013

Fall is here, the leaves are changing, the weather is changing and most likely so is your training schedule. As runners, we tend to be very disciplined with our training schedules – starting with our base training, then kicking things up a notch with long runs and hill training, then tapering and finally, putting it all out there on race day.

So why do we so easily neglect putting that amount of attention to our nutrition, especially once the season is done? Having worked with hundreds of runners, I know many do not understand the impact nutrition has on our performance and recovery. Probably because our bodies are so resilient and continue to perform despite the nutritional abuse we put them through. So if you did not achieve all the PB’s you hoped for this past season, maybe you need to look at your nutritional “fitness” over the fall and winter. Why now, you may ask?

Firstly, for most of us our training schedules decrease over the fall and winter. We are not running as much or as hard. If you do not decrease your calorie intake accordingly you could find those extra pounds easily creeping on and not as easy to get rid of come spring. In addition, besides during intense training, fall and winter are when our immune systems tend to be most vulnerable and compromised. It is so important to be fueling our bodies with an abundance of vitamins, minerals, antioxidants and phytonutrients. The best sources of course being, primarily vegetables (and some fruit, but in limited amounts). Keeping on the theme of nutrition periodization, choose produce that is seasonal and ideally local to ensure you are getting the best nutritional density in your food.

So what would that include right now?

Pumpkin, green peas, turnips, beets are all good till late October and even December. However, these are all starchy vegetables so I would recommend you limit their intake based on your activity level and eat them either earlier in the day or immediately after a workout for best utilization by your body.

Non-starchy vegetables that you can truly indulge on:
Green and yellow beans
Peppers
Bok choy
Cauliflower
Cucumbers
Onions and garlic
Brussels sprouts
Cabbage

Grill, stir-fry, roast or eat raw. You definitely want a mix of cooked and raw vegetables as some nutrients are better digested and absorbed when cooked. For example cooking boosts the amount of lycopene in tomatoes, more carotenoids are absorbed when carrots are cooked and the calcium and magnesium found in leafy greens are also more readily absorbed if these vegetables are cooked.

When cooking vegetables, to preserve as many nutrients as possible cook them in small amounts of water and reuse the water for soups and sauces, avoid thawing frozen vegetables before cooking, cut produce into larger pieces to reduce the surface area exposed to heat and water and the lower the cooking temperature the better.

Another way to increase the absorption of nutrients is to combine certain foods together. Here are a few examples – vitamin C and iron, broccoli and tomatoes, endive and edamame. In addition, be creative and try and get as much colour and variety as possible to give yourself the greatest range of nutrients. Fruits that are seasonal this time of year include nectarines, watermelon, pears, cranberries, apples and grapes. Keep in mind that fruit, although extremely nutritious, is generally high in sugar so limit the amount that you have. I usually tell my clients to limit their fruit intake to a maximum of 3 servings per day.

My advice…..head into the fall with as strong a nutritional strategy as you do a training strategy and you will arrive at spring, ready to run like never before.

Have a nutrition question for Lauren? Email us!

About Lauren Jawno

Dynamic professional speaker, Lauren Jawno is the Author of Change4Good: The Ten Essentials for Food, Fitness and the Good Life. She is also a certified holistic nutritionist, fitness trainer and wellness coach. With nearly 15 years of professional experience, Lauren’s thriving practice provides a ‘whole life’ approach to wellness – based on relevant, cutting-edge research and information.

At the STWM expo

dmclaren

October 19, 2013

As a runner you probably like the larger race expos.

This is what Rob Watson (2:13:37) told me when I met him at the Scotiabank Toronto Waterfront Marathon press conference today. Rob was not on stage but he did show up to say hi to his Canadian competition, Eric Gillis (2:11:28).

The Running Groupie arrived early to watch the elites file in before Alan Brookes introduced a few of the keynote runners to come up on stage.

Paul Gains interviewed Eric Gillis, Sahle Warga, Henry Sugut and Abderrehmine Bouramdane.

The STWM course record is 2:07:58. Both Warga (2:06:25) and Sugut (2:06:58) believe they can better that if the conditions are good.

Not on stage with Sahle and Henry was Deressa Chimsa, (pictured here with the RG) who ran 2:06:25 to win in Prague (and has run under 2:07 three times this year).

The other runner introduced by Alan is 35 year old Abderrehmine Bouramdane from Morrocco (2:07:33). I met him in London in 2011.

Speaking of breaking records, both Rob and Eric are trying to break Jerome Drayton’s time of 2:10:09; the men’s Canadian Marathon record is 38 years old and the cash bonus to beat it is $38,000.

Eric is pictured here with the RG and Ed Whitlock.

Last year Ed set a new a Marathon world record of 3:15 by an 80 year old. This effort helped create the phrase “getting Whitlocked,” meaning to be passed in the race by an old guy.

Next up were the elite women. Krista DuChene (2:32:06), Flomena Cheyech Daniel (2:24:34- winning in Vienna by 7 minutes), Netsanet Achmano Abdeyo (2:24:12) and Lanni Marchant 2:31:51).

My girlfriends Lanni and Krista (both of whom remembered the Running Groupie and said hi to him) are after another unbroken 28 year old Canadian Marathon record of 2:28:36 set by Silvia Ruegger.

A surprise guest was acknowledged by Alan. So the Running Groupie had to meet him.

The Ethiopian runner Miruts Yifter was a double Olympic champion at the 1980 Games in Moscow, thanks to his amazing ability to break clear of the pack just 300 metres before the finish line. This end-of-race acceleration enabled him to win gold in the 5,000 and 10,000 metres in Moscow, and earned him the nickname “Yifter the shifter.” Haile Gebrselassie, it is said, began his career after hearing about Yifter’s success on the radio.

Okay the RG has to rest now for his race. As I like to tell the elites, “I am right behind you.”

The Running Groupie also likes expos because he can meet all his running friends that he doesn’t see except at races….. plus he scored a great deal on some Icebreaker Merino wool tops.

Keep on runnin’

Duff

Valerie Hogue’s first half marathon at the Canada Army Run

AttheRaces

October 12, 2013

valerie-hogues-first-half-marathon-at-the-canada-army-run2 — Photo by Justin Van Leeuwen

Valerie Hogue, winner of the 2013 Why do you run Canada ArmyRun? contest, shares her experience from the race:

I was blown away by the kindness and hospitality of so many people including the volunteers, soldiers, complete strangers who came out to cheer, but especially by the kindness which you and iRun showered upon me. I think the best way to capture what I felt is to share with you what I posted on my Facebook page as I traveled back home on Sunday night and had a bit of time to reflect and digest on the weekend that has transformed and moved me in unspeakable ways:

Someone asked me what I found to be the hardest part of my race today- perhaps it was leaving MCpl Lebeau at the 10k since she had to slow down and stop because of her knee but she insisted I keep going since this was my race… Perhaps it was seeing and running beside some of our wounded and injured soldiers… Perhaps it was running beside and encouraging the soldier who spoke last night at the pasta dinner about his experience and injury in Afghanistan due to an IED, who ran with a tire tethered to him in memory of his buddy who lost his life in the same explosion… Perhaps it was the last 4 kilometres when I knew that the end was near yet still far away and I had to dig even deeper inside of myself and listen to the sage words of my coaches.

The last 4 kilometres I dedicated it to different people…. This is what carried me to the finish line! Kilometre 17 was dedicated to you Robert Ian Alyea for the amazing work you do as a soldier to make sure that I can sleep peacefully knowing that I am safe living in Canada. Kilometre 18 was dedicated to all those who supported me with likes, comments, physically ran beside me during this summer, and encouraged me each time our paths crossed. I felt like I was surrounded by a large circle of people and was being pushed forward through that tough kilometre. Kilometre 19 was dedicated to MCpl Manon Lebeau with whom I had the honour to run beside as she set the tone and pace for my race. And my last kilometre was all for me… in celebration of life!

I am convinced that running is a reflection of life. We can learn so much about ourselves through our runs and our races. My training and ultimately the Army Run have taught me more lessons that I could have ever learned in any classroom or through any degree. I have learned how to deal with the ups and downs of life – with the good and not so good days. I have learned that it’s ok to show emotions and to cry. I have learned that it’s also okay to fall on my rear, to sit there for a bit, but that getting back up and carrying on forward is even more important. I have learned that there is always an end in sight even if it seems do far away or almost unreachable. I have learned to accept the kindness of strangers who seek nothing more than to encourage others. I have learned that although I may feel lonely, I am never alone. I have learned that if I think I have it bad, someone is dealing with far worse. I have learned that there is a place and time to lead but that there is just as much a time and place where I need to learn, to listen, to accept, and to be led. I have learned to not take a single day for granted. I have learned that with fierce determination and a fire in my belly, ANYTHING is possible!

And what has the Army Run taught me? It has taught me that human will and determination brings out the very best in each and every one of us. It has taught me that we all possess the ability to be leaders and inspire others. It has taught me that what I do matters. It has taught me that I am stronger than I ever imagined. It has taught me to dream further, to strive for greater, and to reach even further for everything that life has to offer. It has taught me to live each day fully and to be grateful for the here and now. It has taught me to treasure moments spent with others for we never know when- or if- we will see them again. It has taught me that our Canadian Forces is one to be admired and respected for the core values upon which it stands.

So as you can see, I was deeply impacted by the kindness of so many people and the incredible opportunity to not only run with a soldier but to spend time and develop a lifelong friendship with one of Canada’s incredible individuals. It was a phenomenal opportunity to bridge the gap between civilian and military personnel; an opportunity I could have never created on my own. I have an even deeper respect for our military and Remembrance Day this year will be so much more meaningful as a result. I have even begun to think and explore possibly joining the Reserves…. I never expected that!

What is the Limit to Running Performance?

Ben Kaplan

October 12, 2013

By: Nikki Reiter

In an attempt to answer this question, Josh Tremblay joined multiple UBC researchers as a lab assistant to study the dominance of Kenyan distance runners. The question? To see if the Kenyans’ near-impossible performances could be scientifically analyzed. Being an avid runner himself, Josh’s interest is not only scientific, but personal as well.

So why are East Africans, namely Kenyans of the Kalenjin tribe, better distance runners than the rest of the known world? UBC researchers thought that perhaps they have different pulmonary limitations. In order to attempt to answer some questions, the researchers connected with Kenyatta University in Africa, as they are they only university with adequate testing equipment in the region. Could you imagine otherwise transporting multiple treadmills and metabolic testing equipment into the Rift Valley?

Josh explains what it means to test pulmonary limitations; “we’re trying to see if they have different breathing limitations to performance than the rest of the world.” Why would this be important? Well, according to research assistant Josh, “gas exchange can limit performance, since exercise requires a greater demand of muscles for oxygen – in order to provide oxygen, we need to efficiently transport it from the air, to lungs, to blood, to muscle. In running, we reach a point where we cannot match the demand to fuel our working muscles and so we were seeing if these runners were demonstrating a different way that oxygen delivery differed from what we consider to be the traditional mechanism”

And the result? “We found that when it comes to pulmonary limitations, Kenyans are the exact same as the western world.”

So why do they perform better? Josh claims it could be a number of things, including genetics and environment since the tribe has been living at altitude and herding cows for days on end for centuries. However, Josh also believes there is a psychological component; “a Kenyan will always tell you it’s because they have more drive, greater mental toughness, and strong desire to win and be the best. African society holds runners in such high regard – ultimate celebrity status – and so being a successful runner will elevate one’s family status. It’s a factor of pride and desire for a more comfortable life for you and your family. American kids grow up worshiping pop stars and actors, while the Kalenjin children grow up idolizing world-class runners.”

How can we be better runners, based on this? Run like a Kenyan. “We’ve learned that if physiology can be controlled, it’s really a mental game.” Josh recommends to “run with a purpose – work towards a goal, whatever it might be (stay driven) – work hard and stay focused.”

***

Nikki Reiter is a Mizuno Running Brand Ambassador from Kelowna, BC. She holds a master’s degree in biomechanics, coaches Cross Country at UBC Okanagan and is the founder of Run Right Gait Analysis Service (run-right.ca).

Black Toe Running: A Unique Running Store With Edge

Ben Kaplan

October 12, 2013

By: Karen Karnis

After months of searching, Mike Anderson and his wife, Maya, found the perfect location to make their dream a reality. At 95 Bathurst Street, Toronto, it’s close to the Martin Goodman trail, other great running trails, and interesting neighbourhoods. It’s not a huge space, but it’s tall, it’s bright – and they almost didn’t get it.

“After we found the space, a large chain came in and tried to get the space,” says Anderson. “But the landlord loved our community-focus and chose us over the chain.” It might not seem like a sound decision to choose a small business over a sure-thing, but when you hear more about Black Toe Running Inc., it doesn’t seem like such a stretch.

After conducting focus groups and interviewing numerous runners, Anderson found that his vision was bang-on: there was definitely interest in a running store with more edge. “We are creating a high-quality environment for the running club scene in downtown Toronto and the waterfront area,” says Anderson.

The design of the store is very deliberately planned to reflect the area’s favourite running spots – the slate floors smack of asphalt roads, with a “boardwalk” built right in. While Anderson wouldn’t spill all of his secrets before the anticipated opening in November, he says that he’s really excited to provide the environment that people deserve to create an enjoyable shopping experience.

Anderson also knows that an enjoyable shopping experience doesn’t end with the look of the place. So he and Maya looked at best practices across multiple industries to create their vision of the experience their customers deserve. They are very excited to have high-level in-store expertise, and will be carrying quality brands. “Mizuno offers the type of quality our customers are looking for,” says Anderson. “Mizuno-wearers are very loyal; you can’t be in running specialty without the key brands.”

But the thing they want most is to offer a high-quality environment for the running club scene in downtown Toronto and the waterfront area. “We really want to be unique,” says Anderson. “Black Toe Running will be different and have more edge – just like the culture around here.”

Q & A with Mike Anderson

How long have you been a runner?
Seriously? I only started running marathons and half marathons about 8 years ago.

Before that?

Well I ran to train for hockey and for the annual Terry Fox Runs, but that was about it. I grew up in rural Saskatchewan where it wasn’t a big thing at the time. I’d be running down the side of the road and everyone would wave – they’d know exactly who it was because I was the only person doing it

How about Maya?

Maya has been running longer than I have – I prefer track workouts and she prefers to run long, but we still run together sometimes!

Local events?

I’ve organized charity teams for the Scotiabank Toronto Waterfront Marathon for the Geneva Centre for Autism. My son, Braden, has autism and we run together three times a week now. He has struggles with gross and fine motor skills but is all the way up to 10K – it’s something that we can do together now.

What are Black Toe Moments?

Black Toe Running isn’t about Maya and me – it’s about our customers. Black Toe Moments are the stories they share

Okay, so it’s not about you. But what’s a Black Toe Moment from your life?

I was doing a 20K run on a frigid winter day – past Christie Pits, across Eglinton and down Mount Pleasant. When I was around Yonge and Eglinton, I ducked into a doorway to adjust my hat. An older woman told me, “You’re a good Canadian boy to run in this!” That moment gives me motivation when it’s cold now – I just think of being a “good Canadian boy.” That’s the sort of moment all runners have.

Black Toe Running is coming soon! Check out their website, and follow their Facebook page for updates and details!

iRun to Eat…Thanksgiving dinner!

Startline

October 11, 2013

By Karen Karnis

Ahh, Thanksgiving. The time to be grateful for the harvest – and the start of “pack on the weight so you can hibernate” season. But wait, we’re not bears! We’re runners, and we hit the streets all year round, right? So just for fun, we did the math to see how far some hypothetical runners would have to run to burn off this weekend’s temptations in this edition of iRun to Eat!

Distance run at 6:00/km pace

Holiday “cheer”…	130 lb Runner	175 lb Runner
Starbucks Grande (16oz) Pumpkin Spice Latte with Whipped Cream at 380 calories	6.73k	4.96k
Vodka (1 oz) and cranberry juice (250mL) at 214 calories	3.79k	2.79k
341mL bottle of Mill Street Oktoberfest Lager at 150 calories	2.66k	1.96k
4oz glass of white wine or champagne at 100 calories	1.77k	1.31k

And that turkey dinner with all the fixin’s…	130 lb Runner	175 lb Runner
1 cup of white turkey meat, no skin, at 211 calories	3.74k	2.75k
1 cup of mashed potatoes made with milk and butter at 225 calories	3.99k	2.94k
1 cup of steamed green beans at 37 calories	0.66k	0.48k
1 cup of glazed carrots at 216 calories	3.83k	2.82k
½ cup of Stove Top Stuffing, turkey flavour, at 110 calories	1.95k	1.44k
1 cup of turkey gravy at 188 calories	3.33k	2.45k
1 buttered roll at 250 calories	4.43k	3.26k
1 slice of pumpkin pie with whipped cream at ~555 calories	9.83k	7.25k
Grand total, give or take a pickle or two: 1722 calories	31.76k	23.39k

So if you’re watching your waistline, there you have it. But hey, I don’t judge!

Roasted Sweet Potato Quinoa Salad Recipe

Ben Kaplan

October 7, 2013

By: Angela Simpson

One of my favourite things about fall is all of the bright and colourful produce that is now in season. Is anyone else a huge fan of pumpkin, squash, sweet potatoes, apples and Brussels sprouts? I certainly am, and can’t wait to get my fill of them all this month! While this salad doesn’t quite contain them all, it still packs a ton of fall flavour and serves as a perfect make-ahead lunch that will last you all week.

Ingredients:

1 large sweet potato, peeled and diced
2 tsp olive oil
1 tbsp fresh rosemary, chopped finely (I use scissors for this)
1 tsp dried sage
1/4 tsp each black pepper and sea salt
½ cup uncooked quinoa
1 apple (somewhat tart varieties work well, such as Pink Lady), cored
4 stalks celery (1 cup chopped)
1/3 cup chopped pecans
3 tbsp each dried cranberries and raw pepitas (shelled pumpkin seeds)

For the Dressing: (You may have some left over)

2 tbsp extra virgin olive oil
1/4 cup apple cider vinegar
1 tbsp honey
1/8 tsp each sea salt and black pepper

Instructions:

1. Preheat oven to 400F.

2. Chop the peeled sweet potato into small pieces and toss in a large bowl with oil, half of the rosemary, sage, black pepper and sea salt.

3. Scatter the sweet potatoes in a single layer on a baking sheet lined with parchment paper. Roast for 25 minutes.

4. Meanwhile, cook the quinoa in about 1 1/4 cups of water over medium heat until all liquid is absorbed. This should take about 10-15 minutes.

5. Set the quinoa in the fridge to cool.

6. Dice the apple and celery into small pieces.

7. Combine the apple, celery, remaining rosemary, pumpkin seeds, dried cranberries and chopped pecans in a large bowl.

8. When the sweet potatoes are ready and the quinoa has cooled, toss them into the bowl. Gently mix while trying not to mash the sweet potato pieces.

9. In a small dish, whisk together ingredients for the apple cider vinaigrette.

10. Pour some of the dressing over top of the salad and toss gently to coat. Season to taste with sea salt and black pepper.

11. For best taste, allow the salad to sit for at least 15 minutes to let flavours develop.

12. Serve over mixed greens and drizzle additional dressing if desired.

Makes: 4-6 servings, as a side dish

Prep Time: 20 mins

Cook Time: 25 mins

***

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best.

You can learn more about Angela on her blog, Eat Spin Run Repeat. You can also get your hands on her free e-book, Creating a Whole Foods Lifestyle (complete with 10 squeaky-clean recipes!) by subscribing to email updates.

Keep up-to-date- on what Angela is up to through social media::

Twitter: @eatspinrunrpt
Facebook: http://www.facebook.com/EatSpinRunRepeat
Pinterest: http://www.pinterest.com/eatspinrunrpt
Instagram: http://www.instagram.com/eatspinrunrpt

I’m Trying a New Sport…Hiking!

Ben Kaplan

October 7, 2013

By: Magi Scallion

I am really terrible at hiking. As a foot-sport lover, this may seem senseless for me, but it is true. I think it’s because I love running so much that I will always choose to run over walking or hiking, especially when I’m in a hurry. As such, I enjoy strolling but I rarely walk or hike for exercise.

This came to a screeching halt this weekend and I ventured my first hike in support of my 34-week preggo friend, Sabrina. We’re long-time running partners, dating back to epic battles between our University teams more than 10 years ago, but now she’s in a state of non-running so I thought I should try to join one of her outings for “a change.”

The first concern was, “What do I wear?” I have hiking boots, but the rest of my exercise attire is focused around running (lots of spandex), cross country skiing (lots of spandex) and ski touring/alpine (lots of warm stuff). I had to dig to the depths of my closet to find some pants that would be suitable for hiking and not too tight.

It was a pretty chilly day (snowing, as you can see in the picture) so pants were a necessity. I even considered long underwear!

Overall the hike was pretty fun. It was just great to get out in nature with a good friend. We may not have been moving so fast as normal but we did get in 500 m of elevation gain to a beautiful little spot called Paget Lookout, just west of Lake Louise. The trail was really great going and there are some other options in the area if you wanted to extend your day. Although this may seem wrong (considering I was there to HIKE) I couldn’t help but think that the trails would make for a nice little RUN on a summer day: about 6-10 km of trail with two destinations.

Most importantly, it was important to try something new and help a friend through a period of forced slow pace movement. Being outside, with friends, in nature (breathing in the snow air) is a great way to spend a day, no matter how fast or slow you’re going!

***

Born in Nova Scotia and emigrating to British Columbia via Ontario and Alberta, Magi has been running the entire way. Primarily defined as a cross country ski racer, Magi has competed nationally and internationally in that sport. The highlight of her career was competing in the World University Games and the World Cup races in Canada in 2007. Cross country skiers rely heavily on running for cross training and Magi has become an accomplished trail and mountain runner, representing Canada at the World Mountain Running Championships in 2005 and the winning numerous national championships medals.

Today Magi runs for fun… and it’s a lot of fun! Epic mountain runs, city cruises with friends, and more keep her happy and occupied outside of work and school.

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