Since I live in Golden and most of my running buddies are east of me in Canmore, I have been trying to set up some runs in the Field and Lake Louise area. It FINALLY came together this weekend, and I experienced my first run in Yoho National Park.
Many people recommend the Iceline Trail (20 km as a circuit out to Stanley Mitchell Hut and back by Laughing Falls and Yoho Valley) as an absolutely amazing hike or run in the mountains. For some reason I decided to make it a bit more epic by adding on Burgess and Yoho Pass (an additional 15 km).
I started with Burgess and Yoho pass as a solo mission as I was meeting the rest of my “team” (Dan and Nadiya) at the Iceline Trail. They were tired from escapades over the weekend so didn’t want the extra distance.
It was their loss as I think the Burgess/Yoho combo was my favourite of the day. Burgess is a bit of a grunt: 1000 m of vertical over 7 km but you get some amazing views out toward Field on the way up. At the top you have a moment where you can hear angels singing as you look out over the valley toward Emerald Lake – it is stunning! From here you actually get about 4 km of cruisy, gradual downhill running along the rim of the valley. Simply stunning. The last 4 km is downhill through the woods, ending at the trailhead for Iceline Trail.
I was a *bit* (1 hour) late arriving there so I thought I might have missed my “team.” This was due to a miscalculation of distance on my part (I thought Burgess/Yoho was only 7.5 km… not 15). Regardless, I ended up running into Nadiya just before she would have taken a critical junction to separate us. We took a quick look for Dan, then headed out.
We were loving the Iceline trail – it’s pretty rocky as you’re running just below a glacier in the Alpine, but stunningly beautiful with amazing views. Shortly into our run I turn to see Dan catching up to us. He had also been late…so despite all of our confusion we ended up as a trio after all!
We ran out to the Stanley Mitchell Hut on the Iceline Trail and the back via Laughing Falls and the Yoho Valley. It was very different on the way back – in the forests, next to a glacial river with waterfalls. Different but very enjoyable as well.
I highly recommend any section of this run to adventurers. The trails are great and the views are stunning. This is now off my bucket list and onto my “must repeat” list!
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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.
For the past two years of my running life, a mix of pavement and asphalt has served as my constant companion. I am a road runner but the allure of exploring scenic trails isolated from urban life had caused this obsessive runner to sign up for his first-ever trail race. I am writing this post a few weeks after the completion of said event as I reflect upon and confess my learnings as a naïve road runner who went out a wee bit too hard.
A Pithy Distance
I registered for the 5 Peaks Albion Hills Trail Race that is about an hour northwest of Toronto (it’s a great, well-run trail race series). The race had two distance options: a single loop Sport distance at 5.7 km or a double loop Enduro distance at 11.4 km. Being the marathoning road runner that I am, I scoffed at the pithy single loop distance and immediately registered for the longer Enduro race – why would anyone bother with a short 5.7 km run?
Clothes Fit For a Trail
A new type of race meant new clothes – this was going to be my debut trail race and I wanted to make sure that I looked good. I decided that a reddish-orange combination would be my trail theme as it would look great during the fall colours. I had a nice cap and technical shirt that were perfect for the occasion – I was Obsessive Runner, Trail Running edition.
Race to Kill
Most of the trail was a single-track course so the racers had to be released in waves. The first wave was for those who were running to win and could finish a sub 20 minute 5K. I’m not quite that fast so I opted to be a part of the second wave. As we waited a few minutes for the first wave to run off, the race announcer explained that if any one of us were to overtake someone from the first wave, that we could consider that to be a “kill.”
Oh boy, this was going to be different.
A Well-Oiled Assembly Line (sort of)
When my wave took off, my strategy was quite simple: run hard through the open field and enter into the single-track as one of the leaders in my wave. I had taken a look at the previous year’s race results and if I could maintain my 10 km pace on the trails, I would definitely be a contender within my age category. By placing myself at the lead within the single-track course, I only had to keep my pace up to have a shot at placing well.
Stupid me.
I ran well at the start and slotted myself into third behind two spry lads as we entered into the trails. I felt a bit like a fugitive as we zigged and zagged up and down the course and it was fun to admire how light-footed people were as they leapt through the course. The single-track course would make runners look like they were part of a well-oiled assembly line of trail runners – that is until I clogged it up.
On Your Left
Springing up and down the first, second and third hills was fun, but then came the fourth, fifth, sixth and the I-don’t-know-how-many-because-my-legs-were burning numbers of zig zags. Despite my fashion sense and my verve, the one element I was missing for this trail race was, yup, training. I hadn’t trained on the trails and I quickly learned that it was a completely different type of running. I was told to “stay light on my feet” and rapidly realized that you actually need a lot of strength to do that well – strength I didn’t have.
So here I was on this single track course and I started to here a phrase over and over again – “on your left.” Each time that everyone was passing “that guy” I would hear “on your left” as they passed me by. I was trying my best to keep up and my eyes were bugging out as I gasped to keep up. In the weary state of my run, I remembered the words shared at the race start – I was getting “killed”!
A Pithy Finish
With thoughts of placing well out of my mind, I decided to focus on just finishing. Each climb and descent would make my legs feel heavier and heavier – I had gone out too hard and I was completely bonking. And I was still on my first “pithy distance” loop. Swallowing my pride, I opted to just complete one loop of the course (this was an option given to us and you just had to notify the timing crew about the change) to avoid chewing up my legs any further. I had just finished my first trail race, but perhaps it’s more appropriate to say that my first trail race nearly finished me.
There’s Always the Next One
Wow. What a learning experience. I have nothing but respect for trail racers – they are extraordinarily strong runners. Trail racing is such a great cross training exercise – I can run a half marathon and not be stiff, but this 5.7 km trail run had me sore for a whole week afterwards! So at the very least, I have a lovely personal record to beat for the next time and hopefully I’ll prepare and pace myself better next time so that I can be the one saying “on your left.”
This past Sunday morning, I was sitting in the most comfortable corner of the couch in cozy soft pajamas, drinking delicious maple-flavoured coffee out of my favourite mug. I was waiting for my big, late breakfast to digest so I could go for a run.
And I was whining about it. “I’m so comfy,” I said. “I don’t want to go for a run; I just want to stay here all day.” My husband looked at me over the top of a flyer he was flipping through and raised an eyebrow, but he didn’t say a word.
“If I don’t go, I’ll be sorry later in the week,” I continued. Then I put my head back on the cushion, closed my eyes, sighed deeply and snuggled further down into the corner of the couch.
After a little more whining I looked at the clock. “Nine forty-five. I guess I should go and get it over with,” I said. I dragged my sorry carcass around the house as I got dressed, went to the bathroom, had a drink of water, brushed my teeth, had another drink of water, went to the bathroom again and finally got myself to the door.
“Have a good run,” said my husband.
“Hrmph,” I replied. And off I went.
I ran down a tree-lined street past some old houses and some new houses; I turned into the wind and felt a chill prickle my arms for just a moment before a bead of sweat rolled down my face. I ran down a deserted country road and listened to the birds chirp and sing. I turned a corner and saw some cows grazing right up near the fence; when I came up beside them I said hello and unintentionally scared the cud out of them. Despite feeling a little bad for them I couldn’t help but laugh as they thundered away and a cloud of birds took off from the tall grass. I ran to the bottom of the hill then turned around to go back the way I came. When I got to the cows again they were way across the field – one mooed loudly and I chuckled as wondered if she was cussing at me.
When I got to the end of my street I slowed to a walk and sauntered the last couple of hundred metres home in the sunshine. I came in the front door and my husband appeared. “How did it go?” he asked with a smirk as he handed me a glass of water.
You’ve probably heard over and over again that most people fall short on omega-3 fats, but why are they particularly important for runners? One of the biggest reasons is that they help reduce inflammation in our bodies. Inflammation is linked to all sorts of nasty things, including diseases like asthma and even cancer. While inflammation is caused by a number of things including poor dietary choices and environmental toxins, it also happens when we exercise. Sounds strange right? We know exercise is good for us, yet it still does us harm?
The good news is that omega-3 healthy fats can help to repair this damage, and all you need to do is make an effort to include a few more sources of healthy fats into your diet. Salmon is especially rich in omega-3s, especially the wild variety. Try this recipe to help ensure that you’re hitting your daily quota!
Dill and Cucumber Salmon Patties
Ingredients
454g raw wild caught salmon fillets (defrosted if previously frozen)
1/2 cup fat-free Greek yogurt
1 clove minced or pureed garlic
1 tsp dill
1/2 cup diced English cucumber, seeds removed
1/2 cup thinly chopped green onion
1 cup whole wheat herbed cracker crumbs
Instructions
1. Preheat the oven to 375F and line a baking sheet with parchment paper.
2. Chop the salmon fillets until all pieces roughly into 2-3 cm pieces. Chop the cucumbers and onions, and crush the herbed crackers into coarse crumbs. (Save time by whizzing the crackers in a food processor.)
3. Mix all ingredients together in a large bowl until a coarse mixture forms. If the patties seem a little too wet, add 2 tbsp crumbs at a time until they are easier to handle.
4. Use your hands to shape the mixture into 5 patties.
5. Place the patties on the lined pan and bake for 12 minutes per side. To make the outsides look nice and golden, broil each side for 2-3 minutes. (Keep an eye on the oven when you’re doing this to ensure they don’t burn.)
6. Remove the baking sheet from the oven.
7. Serve with whole grain buns, or on top of salad greens tossed with sliced cucumbers if desired.
Makes 5 patties
Prep Time: 15 mins
Cook Time: 30 mins
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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.
It’s true: when I am not hard at work on iRun and iRun.ca, I can often be found helping runners shop for shoes at The Running Works, a running-specialty store in Guelph, ON. While store staff can help with your specific questions and concerns, I’ve put together a general list of a few things any runner will want to think about when shopping for running shoes.
Function
The first thing to ask yourself is, what do you want the shoe to do for you? Are you running mostly on trails or roads? Do you want to encourage a mid-foot strike, or do you want a shoe that will work with your personal biomechanics? The answer to these types of questions will impact how store staff will fit you and what shoes they will show you.
Form
Once you’ve decided on function, you have to consider your form. If you’ve decided to look for shoes that complement your current biomechanics, you need to know what your gait is, and whether you need a neutral or stability shoe. Don’t worry, staff in any running shoe specialty store should be able to help you with this if you don’t already have the answers. Similarly, if you’re just beginning to transition to a minimalist shoe, you have to take into consideration the time and effort required to make the switch, and what your body is already doing – again, staff can help you by assessing your gait and recommending appropriate shoes to facilitate the process.
Familiarity
What have you run in before? Telling store staff what you have tried before, and what you liked and didn’t like about them, can be a good jumping-off point. Be careful though: while loyalty to particular styles or brands can be perfectly justified, don’t let personal bias prevent you from trying on new things – you never know what you’re missing until you try.
Fit
Different people prefer different amounts of space in their shoes. A safe, middle of the road guideline on fit is this: your heel should stay put in the heel cup – no slipping up or sliding around, as this can lead to blisters; and your toes should not be bumping the front of the shoe, as this can also lead to blisters, as well as toe cramping, and yes, black toenails. Oh, one more thing: forget what you think your shoe size is. Different cuts fit differently, so don’t rule out a shoe just because your “typical” size seems too snug or too sloppy.
Feel
Nearly every day that I am at the store, I will have a person tell me that two pairs of shoes fit great, but feel entirely different; for example, one pair may feel cushier underfoot, and the other, springier. And a number of those people will ask the magical question: which is better? The answer is neither. Feel is one of those things that is a personal preference, and if you are looking at two comparable shoes that fit equally well, you are tasked with deciding which one feels better to you. Try putting on one of each to compare them side-by-side.
Finally…the best way to know if a shoe is right for you is to run in it. If there is nowhere in-store for a test-run, find out the store’s exchange and return policy. Many specialty running stores will allow you to try them out and return them if they are in their original condition – so make sure you keep the box!
You may have noticed there one F missing from this list – Fashion. That’s not an oversight on my part. The only time I recommend choosing a shoe based on colour is when you find yourself in the “feel dilemma.” If you are walking around the store wearing a shoe from two different pairs, and you genuinely have no preference between the feel of them, then you can take your pick of colour.
Last month, I performed an informal wear test of the Mizuno Wave Creation and Mizuno Wave Prophecy in Kelowna, BC. Nearly 20 participants came to test out these shoes, give their opinions, and go home with a new pair kicks. This study was special because it investigated what slower runners thought of shoes engineered especially for them. And yes, participants poked a bit of fun at me and pretended to be insulted when I labeled them as ‘slow,’ but hey, I gave them a free pair of shoes, so they forgave me pretty quickly and accepted their status!
With many runners gravitating to lightweight, minimalist, zero-drop products, a large part of the running shoe market – those who are thought to benefit from using maximum protection shoes – is being overlooked. As larger runners continue to take up running for fitness, it can be debated what shoe features are most important for the best fit.
Runners who are moving more slowly tend to spend more time in contact with the ground and are striking with their foot out in front of the body. Mizuno has maximum protection shoes in their line that cater to runners who are thought to be in need of extra protection and cushioning from running impact. Mizuno’s Infinity Wave technology is designed to benefit individuals who seek cushioning, comfort and protection during this type of running pattern. Furthermore, the idea behind Mizuno’s SmoothRide Engineering Technology is to minimize the rapid acceleration and deceleration of the foot through the transition of ground contact to take off.
When the participants of the study tested these shoes, they were a little intimidated by their flashy, high-tech appearance and explained that they probably would not have tried them on unless a knowledgeable salesperson would have suggested it. Like most runners, when they go shoe shopping the extent of their testing consists of try the shoe on, then walking and hopping around in the store. None of them had previously had the option of running in the shoe before purchasing. This proved to be a key component of the test session – trying the shoe running. Each participant ran at their self-selected ‘easy’ and ‘race’ paces and found that they much preferred the shoe after running in it – both in comparison to their initial try-on and in comparison to their previous shoes. After the wear test, they indicated that they would likely purchase this shoe based on its comfort while running
So, moral of the story is to not judge a book by it’s cover and see if you can take the shoes for a spin around the block before you purchase. Most specialty running stores will let you dart across the parking lot a couple times on a nice, dry day.
Wave Prophecy 2
Wave Creation 14
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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).
Erin Blaskie running in her Kanata neighbourhood (photo courtesy CTV news)
An incident involving a runner in Ottawa last week led to one teen being charged with assult with a weapon. Erin Blaskie tells iRun how you can still confidently head out for a run when you keep these five safety tips for runners in mind.
Erin Blaskie running in her Kanata neighbourhood (photo courtesy CTV news)
Erin Blaskie left for her early evening jog in Kanata, a suburb of Ottawa, last week feeling strong and motivated.
Out for a quiet run on her usual route, Blaskie, a digital and social media strategist and mother of a two-year-old, was startled when she heard “a light hammering” sound coming from behind her. It didn’t take her long to realize that the sound she was hearing, was actually a result of shots being fired.
“I could hear the sound of bullets whizzing over my shoulders and hitting bushes around me. It definetely felt like someone was intentionally following and shooting at me.”
As Blaskie put it, when you live in suburbia, it’s hard to imagine an incident like this to be real.
But it was, and after Blaskie was able to speed up her pace and changed her direction, she made it to somewhere secure, a mini-mall parking lot, where she felt safe enough to dial 911.
Following an investigation within the area, Police determined the source of the firing to be a paint ball gun, and not long after they arrested a teenager, seized the gun, and charged him with assault with a weapon.
“At the end of the day, it was only a paintball gun thankfully, but what if it had hit my eye? Or my daughter was with me? Paintball guns are strong, and they could hurt a small child. In some ways I’m glad I was alone,” said Blaskie.
Blaskie, who had previously been running 3-4 times a week hasn’t run since the incident, and now it’s making her think before she’ll head out for her next run.
“I never thought of this before – I mean I don’t run in complete darkness and I’m not naive to things happenning if I’m by myself, but at the same time, you just don’t think something like this will happen to you.”
Blaskie says there is a lot to learn from her experience. First of all, parents whose children have access to these sorts weapons need to remind their kids that they’re not toys.
But this sort of incient is also a reminder that when you are a runner, you need to leave your house keeping your personal safety in mind.
Here are a few things that Blaskie was reminded of and that she’ll be keeping in mind when she goes out for her next run, because in her own words, after you know you’ve been followed, and even targeted, you don’t easily forget what it’s like to have your safety compromised.
“It’s unsettling to have those feelings instilled in your mind.”
These five tips from Blaskie will help make you a safety concious runner:
1. Change up your route
“I won’t run the same route twice again, not by myself.”
One of the things you should always keep in mind is that it’s important to change up your route. Don’t become a fixture on a certain pathway, and in the very least, don’t run the same route at the same time each day. It’s important to change it up, so your routine is less likely to become known to people who may not have the best of intentions.
2. Run with a buddy
“I’m more aware now than I used to be. Usually my husbund and my daugther are with me, but sometimes it’s just easier to go out by myself,” said Blaskie.
Blaskie was struck with the running bug about 5 years ago. One day she just got up and started running. For many of us, it’s a similar story; running is a personal achievement, an individual goal that we’re seeking on our own. It’s also a time for people with busy lives, to have some time to yourself. Despite this, it’s worth it to think about recruiting a running partner – think about making it a date, or a social event with friends for the week. If you have to run alone, try to take a route where you’re running with other runners – like a downtown, well used and well lit trail.
3. Don’t run with headphones
“I usually play music from my phone when I’m running,” said Blaskie.
We all know that music can transform your run. It’s motivating, it gets you moving or in the zone. Blaskie, who doesn’t run with headphones in, will play music from her cell phone when she’s running. It’s a double benefit – you get the music, plus you have your phone with you in case you need to make an emergency phone call.
4. If possible, take your cell phone with you
“The weird coincidence was, I usually carry my phone with me. But the other day, I had decided to run for the first time ever without my phone. I liked being liberated from it. For some weird reason, on this particular run, I decided at the last minute to bring my cell phone with me.”
Call it coincidence, call it intuition, but Blaskie was grateful that she had brought her cell phone along with her. After the incident, Blaskie made it to somewhere she felt safe where she was able to use her phone to dial 911. Running with a cell phone gives you that extra level of security you can fall back on, especially if you are in a more rural route. On that same note, it’s been a while since I’ve taken note of a payphone, but if you can’t bring your cell phone, at least have enough money to make a call, or make sure you pass through areas where you’d be able to ask someone to make a call on your behalf.
5. Don’t run after dark
“I’m a mother of a two year old and I run my own business, I tend to run when I can fit it in, which usually means later on in the day.”
In a perfect world, we’d all be free to go running at any point of the day, but the reality is, when you head out for an run in the dark, your level of safety goes down. You’re less visable to traffic and to bystanders. If you love to run at night, find a friend or family member who can go with you.
Thanks for staying Up to Speed & thanks for keeping it safe!
Vancouver, a city of 600,000 people, is where I really found my stride as a runner! I credit the great running environment in and around Vancouver for my successes over the past few years.
The city first captured my heart in 2006 when I went there from Ontario to do a series of track races. The weather, the mountains, the many great places to run, it all stuck with me despite not racing great on the initial trip. I returned several times in the following years for the Vancouver Sun Run. I was lucky to have good performances and catch a few of those beautiful 18°C and sunshine mid-April days. Nothing too extraordinary, but having spent the winter in Ontario grinding out training in all sorts of elements, with the last of the snow still hanging on there, Vancouver seemed like a true paradise. The city is abuzz with runners of all ages and abilities that creates such positive energy and makes it a great place to live and train.
I’ve trained and raced in many exciting and exotic places around the world, but some of my favourite training grounds are still in the greater Vancouver area. Growing up in eastern Ontario with no mountains in sight, for me there is still something magical and mysterious about a white capped mountain range. The North Shore mountains make for a great backdrop for many of my training runs. The surroundings just make you want to get outside and the city makes that pretty easy to do. From the fantastic network of trails in the endowment lands/Pacific Spirit Park for an easy run, to the rolling wood chip trails of Mundy Park for a progression run, or the long quiet stretches of road in Langley for hammering a marathon simulation run—the options for training here are endless. Probably the most well known training grounds in Vancouver, and still one of my favourites, is Stanley Park.
Show up at Brockton Oval on a Saturday morning and there are swarms of people getting ready to work out; UBC, VFAC, Hershey Harriers, etc. There is a great energy in the air—something I haven’t experienced anywhere else that makes you want to get everything out of yourself on that day. I could spend all day listing the places I love to train in.
Not only are there amazing places to run in Vancouver, they are accessible all year long. Sure, it rains (a lot), but it doesn’t shut down the trail network for months at a time and it doesn’t stop us from getting on the outdoor track and hammering out a set of mile repeats on a Tuesday evening! As an elite runner, I want to be training at an optimal level all year round, and Vancouver truly allows for that in my opinion.
Historically, Vancouver was a powerhouse of distance running in Canada, particularly in the 1980’s. The depth and top end talent back then was truly fantastic. When I’m out doing repeats around Beaver Lake or tempo runs around the Palmer loop, I’m inspired knowing Paul Williams or Tom Howard crushed a similar workout here 20-30 years ago. Many of our top distance runners from the 80’s still reside in the city and remain involved in the sport in a variety of ways. These people understand the hard work and dedication it takes and don’t look at you strange when you tell them you’re putting a “real” job on hold while you pursue the running dream for a few more years. My coach, Richard Lee and his wife Sue (nee French) are two of the many great people from that era that have had a huge impact on my running. Hearing about the work and sacrifices they made for Sue to set the Canadian record and finish 8th place in the 1988 Olympic 10,000m is amazing and truly motivating! Knowing that my training is shaped by these lived experiences gives me great confidence.
The wealth of knowledge and support that former elites like the Lee’s,provide is a unique benefit of living here that is often overlooked. Step foot into Forerunners West 4th Street and you can’t help but be inspired and want to run fast. Racing singlets from decades past and present hang on the wall. Ask owner Peter Butler to tell you the stories behind the singlets of greats like Rob DeCastella of Australia, John Treacy of Ireland, and on and on. If you’re lucky you might be able to coax a story out of Art Boileau about his 2nd place finish at the Boston Marathon. Having access to these individuals provides a network and community that inspires you and makes you believe you can be successful, that is hard to find elsewhere.
Vancouver is also great because when you want to step away from it all, not think about running for a few hours or a few days, you can. You’re in a major city with tons of amazing stuff going on constantly. I don’t get too adventurous when I’m in the depths of hard training, but two of my favourite things outside of running are music and coffee, and Vancouver has no shortage of great coffee shops and music venues.
There is currently a great crop of distance runners calling Vancouver home, and it’s exciting for me to think that I might be a part of a resurgence in the elite side of the sport on the West coast of Canada. Maybe we won’t achieve the same feats or have the same depth that was here in the ’80s, but it is motivating to be part of a bigger running movement. Maybe relocating to Vancouver and consequently having a string of successful years of training and racing was just a perfect storm of events. However, I believe there’s something special about the place and the people here that make it a great environment to pursue my dreams.
If you’re an early-morning runner, you’ve probably got a few go-to breakfasts in your post-run nutrition routine. But are you covering all the bases to maximize recovery and prepare your body for your next run? In my years of experience as a runner, I’ve found that the easiest way to do this is with smoothies. Not only are they quick to make, but you can also add all sorts of ingredients that promote healing and recovery. This Banana Blueberry Smoothie is one of my favourites, and before we get to the recipe, I’m going to break it down and explain why I’ve included each ingredient.
Bananas
Super simple and cheap, but oh so good for you! Bananas contain potassium, an electrolyte that needs replenishing after exercise. They’re also a clean carb source with natural sugars, and can generally be digested easily. Bananas are a higher-GI fruit, but they do a fantastic job of replenishing our glycogen levels post-run.
Blueberries
Like many other berries, blueberries are low in calories (only about 60 per cup), yet still deliver a hefty punch of nutrition. Blueberries get their lovely deep colour from antioxidants called anthocyanins, which are believed to help prevent cancer and may also promote post-run muscle repair. Fresh or frozen, berries are great to have on-hand for building nutritious breakfasts, whether it’s smoothies, parfaits, fruit salads, or mixing into oatmeal or cereal.
Oats
A favourite amongst many runners, oats provide a combination of carbs and fiber. They’re also rich in zinc and B vitamins, which help to boost our mood and make us feel happy (just in case your post-run endorphins aren’t enough!) Oats are a whole grain, and therefore don’t cause a rapid spike in blood sugar as refined grains do. Since they are higher in fiber and digest more slowly than simple carbs, oats will help to keep you feeling satisfied. In this smoothie, I’ve included bananas (faster-digesting, to quickly replenish glycogen stores) and oats (slower digesting, to provide a more sustained source of energy for your body to use throughout the day.)
Protein Powder
As you likely already know, our bodies need protein to build and sustain muscle mass. As we work out, (particularly if you’re strength training), small tears form in our muscles that need to be repaired. It’s also important to remember that if we haven’t fueled properly with carbohydrates, our bodies may start to burn precious muscle. This is where protein comes in. I’m a big advocate of the “whole foods first, supplements second” mentality, but when time is limited and you don’t have whole food protein sources on hand, protein powder is a great alternative. My preferences are Promasil (whey, sweetened with stevia, no artificial sweeteners, gluten and soy free), and Vega Sport(plant-based, vegan friendly, gluten free, allergen free, no artificial sweeteners).
Coconut Water
As runners, we’re no strangers to sweat. When we sweat, we lose electrolytes (specifically sodium and potassium) which our bodies need to reduce muscle cramping and function optimally. Drinking water helps to re-hydrate our bodies, but straight-up water is missing these electrolytes. Coconut water not only provides them, but also delivers plenty of naturally-occurring vitamins, minerals, and nutrients that help to replenish energy levels post-run.
Ground Flaxseed
Flaxseed contains those lovely omega-3 essential fatty acids that you’ve probably heard we need to eat more of. Omega-3s are found in oily fish like salmon and sardines, as well as enriched dairy, but these sources aren’t suitable for vegans and vegetarians. Flaxseed provides omega-3s in plant-based form, and has anti-inflammatory properties.
Cinnamon
I’m a cinnamon-a-holic, but this spice has a lot more going for it than just taste! Cinnamon prevents blood clotting and helps to promote healthy blood flow. It also has anti-bacterial, anti-inflammatory, and anti-fungal properties.
And now for that recipe!
Breakfast in a Glass: Banana Blueberry Recovery Smoothie
Method:
1/2 frozen banana
1/2 cup blueberries, fresh or frozen
1 tbsp old fashioned oats (use gluten free oats if necessary)
1 scoop vanilla protein powder
1 cup coconut water
1 tsp chia seeds
1 tsp flax seeds
1/2 tsp cinnamon
ice
1. Combine all ingredients except for ice in a blender and whirl until almost smooth.
2. Add the ice (about 5-6 cubes should be enough) and continue blending again until smooth. Add more ice (to thicken) or coconut water (to thin) as necessary.
3. Pour into a tall glass and enjoy!
Makes 1 large serving
So tell me…. What are some of your favourite smoothie recipes?
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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.
Andrew McCartney was ranked 34th out of the 39 competitors as he stood at the start of the World Triathlon Yokohama, but he didn’t let that intimidate him. Instead, he stuck to the plan he had devised, which turned out to be solid, as he finished the race in 7th place, a breakthrough for this long time triathlete.
“Step by step I knew exactly what I was capable of in all three disciplines. I planned out where I want to be at each point in the race,” he says. “I stuck to the plan and I had fun. I had a smile on my face for the entire bike and run. Having fun makes everything much easier.”
This breakthrough race means everything will change for the 26-year-old from Victoria. “With my World triathlon series ranking now at 28th, the goal is to protect my ranking,” he says. This means he will have to do more racing in Europe, requiring some serious changes to his training and his overall schedule. “Working a couple of part time jobs makes for a bit of a balancing act, however with this result support from Triathlon Canada is looking good,” he adds.
But all of that doesn’t stop him from encouraging local kids. In June, he was on hand at the Victoria Youth Triathlon to hand out finisher medals – a race he remembers fondly as his first triathlon. He tells the story: “I was in the 6-8 year old division. I was always a decent swimmer, but I spent most of the ride ringing my bell and waving to my parents. I would refocus in on the run and race hard to the finish. I finished with a strong feeling of accomplishment and I enjoyed seeing the same reaction in those who participated this year.”
He credits having a strong support system and plenty of role models with his decision to pursue triathlon. “Growing up in Victoria, BC. I would swim in the lanes next to some amazing idols including Australian Greg Bennett, Multi-Ironman World Champion Peter Reid and of course Simon Whitfield,” says McCartney. “Being in such great company, even if I was in a separate lane, gave me and several others a foot up at a young age.” He has also taken lessons from each of the coaches he’s had, and is very grateful to his parents for their support – and early morning rides to the pool – over the years.
He’s also had the support of Mizuno as a Brand Ambassador since 2004. “I had worn Mizuno long before then so I felt very lucky to form this relationship early in my sporting career,” he says. If he had to choose a favourite shoe, however, he says he’d have a hard time choosing between the Wave EVO Cursoris and the Wave Ronin: “I love the slipper-like comfort of the EVO Cursoris and the race ready design of the Ronins.”
McCartney’s 2013 goals include top-15 placings in the World Triathlon Series events in Austria and Germany, but he has a long term plan as well. “My long term goal is to represent Canada at the Olympic Games in Rio and at the Commonwealth Games in Glasgow, Scotland next year,” he says.
For those considering taking up triathlon, McCartney offers this advice: “I strongly encourage participation in Triathlon. It is one of those sports that you get hooked on. I think the main thing is keep it fun.”
Check out his race report from Yokohama on his blog, and read about his love of triathlon on the Mizuno Run Club here!
I started with Burgess and Yoho pass as a solo mission as I was meeting the rest of my “team” (Dan and Nadiya) at the Iceline Trail. They were tired from escapades over the weekend so didn’t want the extra distance.
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. 
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.
By: Nikki Reiter
Our Magazine
