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Tuesday, October 1, 2024
Blog Page 206

Fenton Power Muffins

“iRun because it’s in my blood.” ~ Caela Fenton

Thanks to Caela Fenton for this big-batch recipe! She says:

“My mother concocted this recipe to give my Dad and me the necessary fuel we need for races. They are nutritious and easy to digest – a perfect pre-run snack. It makes about 6 dozen muffins (haha my family cranks through them!) but if your family can’t make it through that many they keep really well if you freeze them.”

Dry Ingredients:

–          4 cups whole wheat flour
–          1 ¾ cups bran
–          1 ¼ cups flax
–          ½ cup wheat germ
–          3 cups brown sugar
–          4 ½ tsp of baking soda
–          1 ½ tsp salt

Wet Ingredients:

–          6 eggs
–          1 cup oil
–          3 tsp vanilla
–          3 ¾ cups buttermilk
–          3 cups mashed bananas (6 large bananas)
–          3 cups chocolate chips

Instructions:

1)     Pre-heat oven to 375
2)     Mix dry ingredients and wet ingredients separately first and then put them together
3)     Bake muffins for 16-18 minutes or until the tops are firm to the touch

 

Nutrition information* per approximately 1 muffin:

162 calories, 7.3g fat (1.8g saturated fat, 0.1g trans fat), 23g carbohydrate (2.7g fibre, 14.6g sugar), 3.3g protein.

*Nutrition information was calcuated using the eaTracker Recipe Analyzer, a service of the Dietitians of Canada.

Kim Hamill gives the GOrun Ride a good workout

“iRun because I am healthy and able to do so” ~ Kim Hamill

The following is a guest post by Kim Hamill.

 

Pros:  I like the weight of the shoe, it is lightweight and feels airy on my feet while providing cushioning through my mid-foot.  There is plenty of room in the toe box for my feet to move and breathe

Cons: While I found the toebox provided lots of room, I felt the heel felt tight, almost like the shoe tapered through the midsole to the back.  I also did not like that there was no support through the back of the heel.

Overall review: I used my GORun Rides for a variety of runs, short distances, longer distances and through both snow and dry weather.  I am switching from a more minimal shoe where I had too little support, and found that this shoe while still extremely light, forced me to strike mid-foot, and provided lots of cushioning through the balls of my feet. I would definitely recommend them to anyone looking for the feel of a lightweight shoe, yet still wanting some comfort and cushioning.  I will definitely continue to use them for my upcoming half marathon training.

About Kim Hamill:

My running journey began back in 2006, on a challenge from a friend, and I have not stopped since.  I have run all distances from the 5k to the Chicago Marathon in 2011, throwing in different athletic challenges along the way including a sprint triathlon.  Running ignited a passion in me for all types of fitness and last year I became a certified personal trainer.

Follow Kim on Twitter: @kimh39

iRun and Rock: a new race in support of first responders

When Nicole Taylor, a military wife and nurse by day, took classes to become a certified yoga teacher, she had no idea it would lead to the creation of iRun and Rock, a new race in support of first responders.

The June 1, 2013 event features a 1km, 5 km, 10km, 4km Full Battle Team Relay and rock concert put on by Glass Tiger. Perhaps more importantly, it’s generating momentum for Post Traumatic Stress disorder research and awareness in the first responder community.

Held at the Ray Twinney Recreation Centre in Newmarket, iRun and Rock will bring together speakers, display booths and educational materials to educate lifesavers and their families on what PTSD is, how it can affect them and what treatment options are available.

PTSD has traditionally been associated with soldiers, but Taylor works at a hospital with first responders, so she sees firsthand the devastating effects PSTD can have in other lines of work involving life or death situations.

Trying to alleviate some of the damaging emotional trauma faced by lifesavers, Taylor offers a specific kind of yoga at her studio in Barrie. “Taylor Made Yoga” holds classes for soldiers, veterans and first responders suffering from post traumatic stress disorder.

She was surprised by the number of OPP officers who began attending classes alongside military veterans.

“These are men who have been living with trauma for many years,”said Taylor.

That’s why Taylor was inspired when she heard about the First Responders Day Act 2012 – it’s a bill that’s supported by all political parties but has yet to be proclaimed. It was the perfect occasion to hold a race in support of the first responders and their families.

PTSD has a way of transferring itself from the initial responder to other members of the family. Taylor has been educating teachers in the area about how trauma can be transferred to other members of the family.

“There’s more suicide among kids of first responders then any other population,” said Taylor.

The funds from the race go towards a research study at York University which is looking at the effects of PTSD on first responders. It’s being conducted completely on the time and efforts of volunteers.

“I think that when it comes to PTSD, people are so tired of keeping it well hidden. It’s time for this community to come together as a unified group and start thinking about it,” said Taylor.

iRun and Rock is about education and awareness, but it’s also about the community. Taylor says it’s a community of people who are so used to taking care of others.

“They don’t do anything for themselves.”

Taylor thinks that’s why support for the event has already generated so much attention.

“There is a way through this and we’re standing together in this.”

To find out more about this amazing new event visit iRun and Rock the website, or tap into the community through their Facebook page or follow iRun and Rock on Twitter @iRunandRock

To get in touch with one of the organizers of the event go here or send an email to: info@irunandrock.ca

Around the Bay: The Race You Have to Do

Since 1894, Hamilton, Ontario has served as the home for North America’s oldest old race: The Around the Bay 30K. This race is steeped in tradition, steeped in hills and is a favoured annual run. As my legs burned through the ups and downs of the hills, a number of musings (or perhaps manic hallucinations) came to my mind as to why this race is so popular:

It’s an Ultra (Sort Of)

A 30K distance is an odd-duckling. It’s like an adolescent marathon where the distance is not quite the full but is still hard a hard distance to work through. Relative to the popular half-marathon distance, the 30K is more like an “ultra-half-marathon”. Its March date is relatively early in the running season and it may be a stretch for runners to have enough of a training base to complete this race well. In any case, it’s a tough distance to finish and its in-between distance adds to its uniqueness.

It Zings You At The End

You don’t run this course to set a personal record for a 30K. The first 20K lulls you into a relatively flat pace but it’s the last 10K where the rolling hills start. As you head near the end at the 26K mark, you’re confronted with a killer hill where you have to dig hard to climb out of it without shredding your legs. This isn’t about having a great time for the distance, it’s about having a great time for the course.

Multi-Coloured Medals

One of the unique attributes for this race is that there is a tiered medal system. You can earn a gold, silver or bronze medal depending on your finish time as follows:

Medal Men Women
Gold Under 2:00 Under 2:15
Silver 2:00 to 2:15 2:15 to 2:30
Bronze Over 2:15 Over 2:30

After having done this race twice, I can proudly say that I am a repeat bronze medalist. This graduated medal system challenges you to repeat this race to set a new record for yourself and earn some different coloured bling.

You’ve Never Been So Excited About Shirt Colours

The Around the Bay race shirt has been recognized as a favourite design amongst runners. Emblazoned on the back of the shirts is the tantalizing phrase “Older than Boston” which reflects its status as having more history than “that other race.” This year the men’s shirt had navy blue with contrasting royal blue accents whereas the women had a watermelon pink with contrasting black accents. The shirts looks great and runners always look forward to finding out what each year’s featured colours will be.

The Locals Actually Support You

Given that this race has been run for 119 years now, there is a longstanding tradition of community support behind this race.  This year, the locals expressed their support in a variety of ways: there was a howling dog cheering, a woman shouting from her second floor apartment, residents in their pyjamas, churches and community centres which provided additional pit stops and singing choirs, orange wedges, beer, and of course, a man dressed as the Grim Reaper as runners are “dying” towards the end of the race. The welcoming charm of the residents makes this a festive atmosphere throughout the race – Torontonians, please take note.

And Then There Was The Train

After I finished the race this year, I had heard that a train actually delayed a number of runners for four minutes. The race director took to Facebook to post an apology for the delay. While a few runners were understandably upset, the majority of participants took it in stride and expressed that the delay simply “added to the experience of the race.”

At the End of the Bay

At the end of it all, this race is a tradition. It isn’t a race that you necessarily want to do, it’s one that you have to do. Like a spring rite of passage, put this one on your race calendar.

 

Your repeat bronze medalist,

Andrew

 

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Follow me on Twitter: @andrewchak

Lewis Hill tests the GOrun2 through the winter

“iRun to maintain a 34 inch waist while enjoying all life’s indulgences.” ~Lewis Hill

 The following is a guest post by iRun Gear Test Team member Lewis Hill.

Pros: These Shoes are very light and extremely comfortable. With an array of flashy colours and bold style, the GOrun 2’sfeel like the punk rock of the minimalist running shoe scene right now. And much like punk legends, The Clash, these shoes aren’t just flashy, they can perform too.

Cons: Maybe punk rock is not your thing.

Overall review: I received these shoes on New Year’s Eve, and wasted no time in trying them out! I have to say, they are the most comfortable shoes I have ever sipped single malt scotch in. A few days later, I decided it was time to take them for a run. I braved the Canadian winter, and first pounded the pavement, (in January in Ottawa, pavement means ice), and then hit the snowy trails. I achieved very good times, in a surprising state of comfort, in these shoes. I put them though long distance runs, sprints, and cross training conditioning. These shoes rocked my world every time. Whether you’re sipping scotch, running a race, or escaping a horde of hungry zombies, the GOrun 2’s can handle it in comfort and style.

 

About the reviewer:

Lewis Hill is avid runner and Brazilian Jiu Jitsu and Muay Thai practitioner. He currently freelances in video production and has a comedy video blog series about running on Youtube, entitled Lewis’ Race Blog. He writes his own music, does his own stunts and has the guilty pleasure of really liking Maroon 5, but would appreciate if you kept that on the down low.

Follow Lewis on twitter: @lewisifer

Good luck at Around the Bay!

So I trained all last summer and ran a marathon in October, then I got right back at it to get my volume up for Goofy in January. I wasn’t mentally recovered from the marathon but didn’t feel like I could back off and take the time I needed to run without structure before getting on top of my Goofy training. So I decided not to sign up for Around the Bay this year.

It was a wise decision. When I finished Goofy I took some time off, then I just ran. Wherever, whenever, however far – completely unstructured, just for fun. I don’t regret it.

At least, not really.

Because of course, now it is Around the Bay weekend, and here I am…not running Around the Bay.

I know I am a bit of a Labrador Retriever when it comes to races – each one is a new person, a big stick, a new tennis ball (“Ooh! Around the Bay – my favourite! Ooh! Ottawa – my favourite! Ooh! Insert race here – my favourite!”) – but knowing I won’t be making the excursion around the Bay this weekend makes me a little wistful. Just another one of running’s great ironies – if I didn’t want to put in the work, I can’t run the race; now that I can’t run the race, I almost wish I had put in the work!

To those of you running this weekend – good luck and have fun! I will be cheering you on from the sidelines!

Mending My Broken Garmin

It’s one of my best friends on any given running day. It’s my training partner which tells me how long, how far and how fast I’ve gone. On race day, it’s my pacemaker and it tells me whether or not it’s going to be a PR kind of day or not. It’s my Garmin.

But one day, my faithful friend was hurting. Its arm or shall we say, wristband, was broken. There was a flaw with it in that the pin holding the band to the watch would pop out and my lovely GPS watch would dive towards the ground. Not wanting to end the relationship prematurely, I lovingly taped up my Garmin – it wasn’t pretty but at least it would hold up and help us stay together longer.

The other day, however, I was at a race expo and I saw Garmin’s makers there. They were at the booth showcasing all the different cousins to my Garmin 610 with a variety of features, colours, and price points. I decided to ask about my Garmin’s broken arm to see if any others had the same flaw, and I was surprised at the answer.

One of the makers retrieved a small kit which contained two wristband parts, two pins, and a tool to help replace the defective parts. He explained that other Garmins had the same problem – there was an issue with a specific supplier which caused these Garmins to have their pins pop out and their arms fall off – I wasn’t the only one. He said “Sorry about that, here you go” and just handed me the kit just like that. No charge, just an apology, and I was on my way.

At home, it took me all of a couple of minutes to untape the broken arm, pop out the pin and band, and replace it with the new one. With a bit of trepidation the next day, I headed out for a run with my good friend to find out it was fully healed.

Thank you Garmin,

Andrew

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Rock and Roll USA Half Marathon Race Recap: It’s good to be over the hill

 

Mile 6 – this is where you need to keep your chin up and will your way up and over the hill at Rock Creek and enjoy the spoils of a mostly downhill run to rock a negative split the rest of the way. This race could be a great one if you can get your own water and find your gear bag at the end. Here’s the essential recap of what you need to know about the Rock and Roll USA Marathon in Washington DC to help you determine if you should do this race next year.

 

Why you would want to run this race

  • Its mid-March date makes it a great tune up for spring goal race
  • Average March temperatures in DC can make for great running conditions
  • For Canadians in Ontario, the scheduling coincides with spring break and serves as an excellent excuse for families to visit and enjoy the museums

 

What was done well

  • Great quality Brooks technical t-shirt with a nice design provided you like red, white, and blue
  • Nice medal design, but the ribbon could be a bit more beefy
  • Early morning metro subway opening made it easy to get to race start
  • Perfect weather conditions due to some fancy rain-dancing
  • Wide variety of post-race fare included chocolate milk, nutrition bars, applesauce, smoothies , chips, bananas, sports drinks and water (and yes, I consumed all of the above)

 

What wasn’t so great

  • Gear check-in had frustratingly long lineups which meant that many runners ran with later corrals (including myself)
  • Sports drinks were only available at alternating aid stations
  • Understaffed aid stations meant sometimes getting your own drink from the table
  • Limited volunteers meant that medals were quickly handed out rather than being draped over your head like the champion you deserve to be with nary a “congratulations” mentioned (and yes, I happy to thrive on the affirmation of others)
  • An even more frustrating gear pick-up process where you had to wait in line for 30-60 minutes and then have to dig through a school bus full of identical black gear bags to find your own
  • Sparse crowd support except for the great cheerers up that massive hill

 

About the course

  • The half-marathon starts off flat as you run by the Washington Monument and the Lincoln Memorial
  • The Batala Percussion Band at mile 8 was awesome – their rhythm really got you moving!
  • Running along N Capitol St NW towards the Capitol was an awesome sight
  • The biggest challenge is the hill up and out of Rock Creek, but once your over the hill, it’s an enjoyable downhill run which can really help you nail a negative split

 

Suggestions for the race organizers

  • Recruit more volunteers and ensure their attendance on the day off – apparently there were a number of no shows due to concerns over the rain forecast
  • More crowd support throughout the course – some races stage “neighbourhood challenges” to encourage different neighbourhoods to have the best cheering section
  • Sports drinks at every stations – this should just be a given
  • For directions on taking the metro, clearly identify the distance from metro stations to race start as well as to gear check (for me I took the metro nearest to race start which was quite a ways from where I needed to be at for gear check which prevented me from starting with my original corral)

 

Tips for runners

  • If you’re going to do gear check, place a unique coloured ribbon on the gear bag to make it easier for you to identify for pickup; arrive early and plan around traveling to where the gear check is specifically going to be as it can be quite away from race start
  • If you prefer sports drinks, consider carrying your own hydration
  • Take the metro and get a SmarTrip card ahead of time to avoid long lineups on race day
  • The race is on the Saturday, so get to the Expo on the Thursday because Friday will be crowded

 

The bottom line

This is a race that has lots of potential – it’s got a big hill that challenges but rewards you. 30,000 runners makes this a significant race, but without adequate numbers of volunteers and crowds, the race can feel a little unsupported. Can you enjoy this race? You can if you prep a little and keep the above tips in mind to workaround the blemishes.

 

Over the hill and proud,

Andrew

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Follow me on Twitter: @andrewchak

Ultra-runner Peter Lariviere tests the GOrun Ride

“iRun for pleasure”~ Peter Larivière

The following is a guest post by Peter Larivière, who tested the Skechers GOrun Ride.
To start, a confession: I was completely loyal to a particular brand. But, if the Skechers GOrun running shoe is good enough for American Olympic Marathon athlete Meb Kefkezighi, then it is worth testing. I will admit that I was skeptical at first – the company that makes it is much better known by casual shoe wearers than runners. Well after a month of testing on snow-covered roads, rain soaked sidewalks and even the occasional treadmill run, I can assure you that Skechers has developed a legitimate running shoe that should be considered in your next shoe purchase.  The shoe is not without its pesky little problems but all in all I was very happy with the Skechers GOrun and will continue to use and enjoy running in these shoes long after this review is lost in internet history.

ProsThe Skechers GOrun is marketed as a ‘Lightweight Minimalist’ shoe that ‘Promotes a mid-foot strike’. With a 4mm drop I would consider this shoe as an option for runners used to a 10mm-12mm drop wanting to get into a lighter shoe without losing the comfort that a slightly higher heel gives for cushioning. The GOrun weighs in at around 196 grams (my current daily shoe weighs in at 349 grams) and fits like a comfortable glove on your feet. I normally require a 2E width, but with the Skechers, the toe box is wide enough that the normal width shoe was perfectly fine for me.

I also want to say for the superstitious among you that the Skechers GOrun may also be under the influence of magic….okay, maybe it is just good engineering.  These shoes promote a more efficient foot position and have helped me, a self-admitted heel stomper, to become much more light-footed and efficient in my running. The shoe design does this by the ‘rocker’ or curve in the shoe’s design. Simply put, the shoe on a flat surface looks like a banana with the two ends up and the middle contacting the surface. This seems to create a contact point that is easier to ‘feel’ as your foot lands thus creating a smoother more efficient forefoot running stride. The negative to this is that when walking in the shoe it feels funny underfoot so you will likely not retire these shoes for use in yard work.
Cons:  I was very excited about the potential of wearing these shoes without socks. The interior lining looked well sewn with no seams to act as pinch points and the gusseted tongue would keep debris out of the shoe when running on hard pack trails. Unfortunately, without socks I found some hotspots that developed into nasty blisters. I also noticed that the shoes held water longer than other shoes I have run in, which might have also contributed to the blisters.
Ideal for: Runners looking to move from wearing ‘bricks’ to a lightweight shoe will find this a nice transition and will likely not see a need to move all the way to a zero-drop shoe. Another group of runners who may find this shoe appealing are heel strikers wanting to find a more efficient running form. The shoes design really helps your run on the mid-foot without requiring you to think about your running form when running.

As a 200-plus-pound runner I can also categorically say that these shoes provide a nice lightweight option for heavier runners who traditionally are not well served by the running shoe industry.

Overall: The Skechers GOrun is a well made shoe that should be considered if you are looking at moving to a minimalist shoe or want to have a lightweight shoe for shorter fast runs. Will I be buying a pair of GOruns when these test pair are retired…Yes. I am even considering the Skechers trail shoes to replace my current trail shoes that are starting to look worse for wear.

 

About Peter Lariviere:
I started running in March 2010 while on a trip to Cuba. It may have been the location but I discovered that I actually liked running. My running is geared more toward ultra distance racing and solo, self-supported runs. Some recent accomplishments include finishing 50 miles in 12 hours at the Ottawa Self Transcendence Race in September 2012. For 2013 I want to complete a Kanata to Orleans run (over 50km) and run Rigaud to Navan on the Prescott-Russell multi use trail. I hope to run the Rideau Trail from Kingston to Ottawa in 2014.

Visit his blog: www.peterlariviere.blogspot.ca

Follow him on Twitter: @lariviere_ peter

The Running Works: Going Above and Beyond For Customers

By: Karen Karnis

When you shop at The Running Works in downtown Guelph, ON, you never know who you’re going to run into. Store owner Andrew Catton is a former Speed River Track and Field Club athlete, and says it is fun to be able to count Olympians such as Eric Gillis, Reid Coolsaet and Alex Genest, as well as countless other record-setting and up-and-coming athletes among his customers.

He tells a story of the time Gillis came into the store just before the London Olympics. “He held the door for a man coming in behind him and told me he was going downstairs for a minute. The man pointed at an autographed picture of Gillis on the wall, then pointed at Gillis as he disappeared down the stairs. He just looked at me quizzically,” says Catton. “Then he said, ‘Wait, is that…’ and when I nodded, he just said ‘shouldn’t he be in London?’”

But Catton’s connections with the Speed River team are not really about fame, even though it makes for good stories. “When I ran with Speed River, Dave Scott-Thomas and all of those people were really good to me. Now I have a chance to give back and support the group the way I have been supported,” he says. The Running Works is an official sponsor of the team, and Catton says, “Sure, that doesn’t make us any money, but if we are able to help a kid get a deal, making it easier to strive in the sport – well, I know what a difference that can make.”

Catton has only owned the store for the last twelve months, but he’s been in running retail for over ten years. As an area manager for the Running Room for several years, he travelled a lot. So when Susan Wahlroth called in 2009 to see if he’d be interested in a job managing The Running Works shortly after he found out that he and his wife Shannon were expecting a baby, he jumped at the chance. Then in 2012 when Wahlroth told him she intended to sell the store, he decided the time was right to take it over.

“When you’re working for someone, there is plenty of opportunity cooperation and sharing a vision, but you don’t have the final say. Sure, you’re making decisions, but you don’t get to make those calls one hundred per cent,” he says.

Catton believes there are a lot of advantages to having his own independent running store. “We are really able to get at customer needs,” he says. Unlike chains with fixed inventories, the independents have the flexibility to cater more specifically to their customers. “If after talking to a customer, I feel there is something that could really benefit them and we don’t carry it, I have the freedom to bring it in for them. This allows us to go above and beyond to get customers exactly what they need.”

He also loves to carry new, innovative, and hard-to-find products. As a gear-junkie, he’s willing to bring things in to see how they go over – but he’s selective about what he will continue to carry. “We try things, and sometimes it’s a mistake. In those cases, we’ll take it off the wall. If I can’t believe in a product, I won’t sell it. There is no point in buying into a fad to make a buck if it’s not actually going to benefit people in the long run,” he says.

Catton counts Mizuno among the more innovative brands that he carries. “They’re always pushing the envelope. Mizuno has been doing lighter-weight regular training shoes for years. Mizuno has been doing adaptive support for years. Other companies have just started to get there.” He adds, “My favourite product is the Breath Thermo gear. How warm it keeps you with fewer layers is awesome.”

When asked if there was anything else he wanted to add, Catton said no story about The Running Works would be complete without a mention of his staff. “You must have good people around you or you’re not going to be successful,” he says. “Just like with any athlete, who has a whole team behind them – coaching, healthcare professionals and other support crew – it’s never just one person, it’s a whole microcosm. I can’t be in the store all the time, but because of my staff, I never have to worry when I am not there.”