“Some days are diamonds, some days are rocks,” Tom Petty sang, and the same goes for runs and races. As runners, we know this, and accept that risk every time we head out the door. The conditions, the training, our diet, our mind state, and then all the other little variables that can go wrong: our music doesn’t work, our watch runs out of batteries, you drop your water, a car pulls across the course.
On Sunday, I joined more than 15,000 runners at the Sporting Life 10K for Campfire Circle, which offers a social cure for families in crisis. Formerly Camp Ooch, I have a friend who runs this event every year and feels deeply indebted to the charity, which helps her own family generously and immensely, and she’s never made it through her run without tears.
Those tears of joy returned Sunday, and seeing so many friends on the course and along Yonge Street buoyed my 9-year-old who has historically had mixed results on race day. Some of it is his father being bull-headed and not always giving him the proper support he needs, and some of it is his getting older. He was 6, perhaps, when he ran the Toronto Zoo run, and has basically left racing to his 11-year-old sister ever since. The Sporting Life 10K, presented by ASICS, has raised more than $23-million and welcomed more than 300,000 racers, and there’s a feeling to the event that you pick up even when collecting your bib at the store. It attracts its share of walkers and people pushing strollers, and the feeling of camaraderie and accomplishment is electric. The volunteers smile. The participants are excited. It’s an event, not a race, and the energy around the day feels propulsive.
A FAMILY AFFAIR: The Sporting Life 10K has consistently been one of Canada’s best running events.
Race morning greeted us with near-perfect conditions. And the corrals, though crowded, were smooth. People weren’t jostling. Instead, there were high-fives: it was an accomplishment just to be there, and I ran into my cousin with his daughter in our orange wave. Matthew, my boy, got off comfortably from the start line and he ran calmly for the first two K. Other racers encouraged him on the course, and the crowd support was amazing. I was so proud. He was having fun!
That’s the key to getting your children into running: make it something they enjoy, not something that’s testing them. You don’t want them to feel overwhelmed, stressed out, or defeated. When Matthew wanted to walk, we walked. And the speed difference between his walks and runs wasn’t so vast as to lose our momentum. A kilometre takes us just over 7 minutes, so we could see real progress as we hurtled towards the finish line of our run.
Deeper into the race, other participants began making more of a fuss around Matthew. 10K is an enormous accomplishment, we’d previously only tried five, and the other runners were impressed by Matthew and he felt encouraged, looked about ten-feet-tall. I followed his lead and we walked and ran, walked and ran, until midway through the eight and nine kilometre mark: at which point my man took off like a shot. This little kid, weaving through traffic like a motorcycle cop in pursuit. I couldn’t believe my eyes. For all of us, a negative split is desired. It just feels better when you speed up at the end and finish strong, not like a wounded animal, come staggering into the finish line.
Matthew ran like the dickens, like Natasha Wodak, and everyone roared. We have a photograph of him crossing the finish line and, instinctively, he threw up his arms: victory. He had won.
Sunday’s event produced 16,000 winners, and raised more than $1-million for a charity that helps families experiencing unimaginable grief. Matthew understood what we were running for, and he felt the support, even the love, between runners, spectators and a cause close to all of our hearts. When you’re running with your kids or running alone, volunteering at an event or just jogging around, think of the freedom and the power we are expressing while we participate in the sport we choose. It’s a gift and the Sporting Life 10K was a reminder of the very best of running we all can share.
I can’t stress the importance of a good bra as an essential piece of training gear. The time has come to pile on the miles as part of training for fall races.
I am about to start training for the New York City Marathon this November. And if I come across a half marathon or a 10K I like I may hop in.
If you use a bra to run, you already know, it can make or break your workouts. I like something with a lot of support and preferably with room to store gels and some headphones. I gathered a few of my friends and I asked them what they look for when shopping for a bra. Then we tested a pile of this year’s offerings so you don’t have to. Aleka is a club runner who feels at home on the track. A successful trip to Chicago last fall has earned her a spot on the start line in Boston next year. Her favourite feature on a bra is pockets. Cortney combines travel with her races. She recently returned from the BMO Half Marathon in Vancouver. This summer she will be training for both Chicago and the New York City Marathons. Alison likes to keep her running social. She’s the co-coordinator for the local chapter of the Badass Lady Gang hosting weekly meetups downtown. This spring she nailed her goal race at the Toronto Half. This fall she has her sights set on her third star at the Berlin Marathon. Alison’s ideal bra would give her high support and fit her smaller ribcage. She’s looking for something with straps that doesn’t dig into her shoulder on longer summer runs that are 30 kilometres or longer. Tara is the trail runner of the group. She averages 75-85 km a week leading up to the Sulphur Springs 50km Trail Race. And that’s just a warm up for the Javelina Jundred 100km in Arizona this fall. Tara says she is looking for the workhorse of running bras. In addition to comfort, she needs support for her smaller frame.
This is what we all thought about the different bra choices.
SUPPORT SYSTEM: The Adidas offerings scored high marks.
Adidas says its FastImpact Luxe Run High-Support Bra $100 is made of quick drying material with a sleek feel and it is made from recycled items. It comes in a range of band and cup sizes and has adjustable straps let you customize the fit and shape exactly how you want it
“I really loved all of the adjustments that could be tailored to my body. This makes it an easy fit for anyone who may need slight adjustments. It had limited bounce, as I could adjust easily to be a better fit!” -Cortney
“I think it looks cute, and I love how it fastens at the band.” -Alison
SETTING THE BRA HIGH: The ASICS Accelerate bra, “created by women for women.”
ASICS Accelerate bra $55.
This ASICS Accelerate Bra $55 is created by women for women. It offers medium support with molded cups, a mash panel and adjustable straps. This bra was an overall crowd pleaser among the testers.
“I really loved the fit when it was on and while running. The band stayed in place and the straps did not move an inch. I liked the strap clasps that weren’t really clasps but gave the extra space when getting it on. The fabric was smooth against my skin and there were no rubbing points.” -Cortney
“This was my favourite. I found it very supportive without being too cumbersome.” -Alison
“I really like the feel of the material on this bra and the adjustable straps were great. It had great coverage so no rub points under the arms and stayed in place the whole run even as I got sweatier.” -Tara
ON POINT: Offering high support earned critical raves for On with their sports bra.
The On Performance Bra $95 offers medium to high support and is made for sprints and HIIT workouts. And it was an overall runaway hit among the testers. Personally, I really liked the fit and the smooth fabric. It has molded cups and feels almost invisible on a run.
“This bra is magic. I have never loved a non pocket running bra more in my life. The placement of the back straps is perfect and there was absolutely no chafing after my run. It looks great on and I have received a ton of compliments on it.” -Aleka
The Lululemon Enlite $108 has a front zip and it is designed to give the runner comfortable support and a natural shape. This style is offered in a range of band and cup sizes for a custom fit. This bra had a smooth feel and I definitely felt well supported for my entire long run. The straps were extremely comfortable and did not slip.
FITS LIKE A GLOVE: The Saucony Pinnacle bra, which features a slot for your phone.
The Saucony Pinnacle Bra $100 comes with a high neck and a mesh panel pocket in the back. It ran true to size for me, however some of the other testers say they would have preferred more of a snug fit, particularly with the bottom band.
“This bra is great as a crop top on its own! I loved the high neck and interior cups. I didn’t enjoy that the back mesh didn’t have a bottom, as anything I stuck in there just went to the bottom and was unreachable. I found the bottom band is a bit wide, and it kept on folding over on itself.” -Cortney
“I have a shorter torso so the longer bras tend to roll up if I bend or reach for something, I was definitely adjusting it more often than I liked.” – Tara
The Adidas Pocket Bra $90 offers medium support and features lots of pockets. The racer back design is made with a minimum of 70% recycled materials.
“It has pockets, and a wide bottom band. My phone stayed still for the whole run and no chafing at all after a few runs in this bra.” – Aleka
The pieces we tested tell me that designers have been listening to the needs and wants of runners. More items are being offered with adjustable sizing to accommodate women who don’t fit the standard small, medium and large sizing. The fabrics are lighter and softer to the touch—while still delivering on function and support. And more items are being made with recyclable materials.
As runners and as women we like choice. We feel the range of bras we tested offered just that.
Whether you’re heading into your next big race or just looking for new and exciting ideas in the kitchen, the marriage of Saturday night pasta for the Sunday morning long run is tried and true, and always due up for a refresh. As part of our continuing partnership with Catelli, the Canadian pasta brand behind the healthy-eating line Catelli Smart, we’ve teamed up with their ace nutritionists to present four ideas for their tasty, all-natural products.
Enjoy these easy-to-make dinner options, and we’ll see you on the pathways—and accepting your next medal for that shiny new PB.
CATELLI SMART
SMART CHOICE: This delicious recipe uses Catelli Smart, which has two-times more fibre than their white pasta.
Antipasto Pasta Salad
SMART CHOICE: This delicious Antipasto recipe uses Catelli Smart rotini, which has more fibre than their traditional rotini brands.
INGREDIENTS
1 pkg (375 g) Catelli Smart Rotini
450 g Armstrong® Marble Cheddar Cheese, diced
2/3 cup (150 mL) Italian vinaigrette
4 cups (1 L) Arugula
3/4 cup (175 mL) Kalamata olives, pitted and halved
3/4 cup (175 mL) Roasted red peppers, diced
1/2 cup (125 mL) Pancetta, cooked and diced
1/4 cup (60 mL) Fresh basil, thinly sliced
COOKING STEPS
Step 1
Cook rotini according to package directions; drain and let cool completely.
Step 2
In serving bowl, toss together rotini, cheese and vinaigrette until well coated. Stir in arugula, olives, red peppers, pancetta and basil.
Tip: For a loaded antipasto salad, add jarred artichoke hearts, pickled pepperoni and cubed salami or ham.
DINNER IS SERVED: The roasted cherry tomato adds a flavourful burst to this tried and true Asiago classic.
Roasted Cherry Tomato, Spinach and Asiago Pasta
INGREDIENTS
1 pkg (375 g)CATELLI SMART SPAGHETTINI
3 cups (750 mL) cherry or grape tomatoes, halved
1/4 cup (50 mL) balsamic vinegar
2 tbsp (30 mL) olive oil
2 minced garlic cloves
1 tsp (5 mL) salt and pepper
1 bag (180 g / 1 L) baby spinach leaves, about 4 cups
1/2 cup (125 mL) shredded Asiago cheese (approx.)
1/4 cup (50 mL) chopped fresh basil or parsley
Toasted pine nuts (optional, but tasty!)
COOKING STEPS
Step 1
Preheat the oven to 400°F (200°C). Toss the tomatoes with the balsamic vinegar, olive oil, garlic, salt and pepper. Spread the tomatoes on a foil-lined, baking sheet.
Step 2
Roast the tomatoes for 20 to 30 minutes or until shriveled and lightly browned. Scrape the tomatoes and juices into a large bowl. Add the spinach.
Step 3
Meanwhile, prepare the pasta according to package directions.
Step 4
Toss the pasta with the spinach, roasted tomatoes, Asiago and basil. Sprinkle with toasted pine nuts (if using). Serve with additional cheese on the side.
PENNE FOR YOUR THOUGHTS: From these box can come the artful arrangement prepared easily by you, with plant-based protein.
Chickpea Penne with Lemon, Garlic & Ginger
INGREDIENTS
1 box (250g) Catelli Chickpea Penne
4 tablespoons extra virgin olive oil, divided
1 clove garlic, minced
1 tablespoon fresh ginger, cut into small pieces
½ lemon, zested
1 lemon, juiced
½ cup Parmigiano-Reggiano cheese, grated
Salt and freshly ground black pepper to taste
COOKING STEPS
Step 1
Bring a large pot of water to a boil; cook pasta according to package directions.
Step 2
Meanwhile, in a skillet sauté garlic, ginger, and lemon zest in half the olive oil for one minute.
Step 3
Add lemon juice and 1 cup pasta cooking water, bring to a simmer.
Step 4
Drain pasta and toss with lemon juice mixture over high heat adding pasta cooking water as needed.
Step 5
Turn off heat and finish with remaining olive oil, a good amount of freshly ground black pepper and cheese.
FRESHLY BAKED: Feel free to add a protein like chicken or steak if serving more hungry runners!!
Red Lentil Rotini Creamy Cheese Bake
Note: this takes a little longer and is a little heavier. Is it ensuingly more delicious? My 9-year-old certainly seemed to think so.
INGREDIENTS
1 box (250g) Catelli Red Lentil Rotini
2 tablespoons extra virgin olive oil
1 clove garlic, minced
1 cup heavy cream
1 cup canned crushed tomatoes
½ cup Parmigiano-Reggiano cheese, grated
½ cup Fontina cheese, shredded
½ cup Provolone cheese, shredded
Salt and black pepper to taste
COOKING STEPS
Step 1
Pre-heat oven to 400°F.
Step 2
Bring a large pot of water to a boil; cook pasta two minutes less than package directions.
Step 3
In a skillet sauté garlic with olive oil for one minute, add tomato and bring to a boil.
Step 4
Stir in cream, season with salt and pepper and bring to boil again.
Step 5
Turn heat off, stir in Parmigiano and dissolve.
Step 6
Drain pasta and mix well with the sauce.
Step 7
Place ½ pasta in a greased 9” x 13” baking tray, half the shredded cheese, layer the rest of pasta and remaining cheese on top.
Step 8
Bake for about 10 minutes until cheese is completely melted and starts to brown a little. Serve immediately.
I’ve been a runner for more than two decades. Over the years, as a mom who’s had to fit in training for marathons in and around my children’s routine, I’ve discovered some tricks to making it happen. I’ve also discovered that some of my motivation to get it done comes from taking enjoyment from simple moments, and remembering that achievable indulgences won’t derail my training. Whether you’re a mom or know a mom, or have one, these practical gifts ideas will be appreciated by runners, walkers, and fitness lovers looking for a little something to celebrate their practice and entice them to keep moving forward. This Mother’s Day, give the give of encouraging health.
STYLE ON THE RUN Whatever you’re training for, flexibility is important. No one knows this better than moms who often change their schedules on the fly. Designed with flexible movement and an active style in mind, ASICS Nagino Flex Sleeveless Top and Seamless Tight feature quick-drying stretch fabric, at least 50 percent of which is recycled materials. The shirt offers a wide arm hold and a back opening to promote airflow while the tight features a seamless construction for maximum comfort—whether you’re running errands or laps. SKIN SAVER Whether you run, hike, cycle or even swim, nature’s elements can take a toll on our skin. Squirrel’s Nut Butter is an all-natural, anti-chafing salve that repairs and rejuvenates dry, irritated skin. Available in sticks and tubs, products are made with all-natural ingredients (cocoa butter and vitamin E oil) designed to heal blisters, prevent chafing and improve overall skin health to keep you active longer. As an added bonus, the brand’s lineup also includes vegan-friendly products. NEW BREW REVOLUTION Raising a glass post-race or after a tough training run doesn’t always have to include alcohol. Thanks to Athletic Brewing Co., which you can find at races across the country this summer, including Sunday’s Sporting Life 10K, you can still be healthy, active and enjoy great non-alcoholic beer! Select one of the brand’s variety packs or give the gift of a monthly subscription and enjoy limited-editions, special discounts and more. From hazy pale ales to rich dark stouts, the beer-loving mother-runners in your life will be thirsty—really thirsty—for more. (Note: also catch the Athletic at the end of the month at the Tamarack Ottawa Race Weekend). RUNNERS ASSISTANCE Early morning, at dusk, or in a different city, many of us moms are also solo runners. In the unlikely situation that you trip and fall and, heaven forbid, become unconscious, the JATEBI medical-grade ID tag offer some much-needed emergency information. Sliding easily onto Apple Watch, FitBit and Garmin bands, the stainless-steel tag can be engraved with up to six lines of text to include medical and emergency contact details.GET UP Keep your hair up and stay on track with Flirty Pineapple Athletic Scrunchies. Made with moisture-wicking, cooling fabric, the elastic length wraps at least three times around your ponytail and comes in a glorious range of bright colours to fit your workout. Whether you’re hitting the trails, track or open road, you’ll be well-coordinated from start to finish.CARE PACKAGE Moms are often better at taking care of their family, less so in taking care of themselves. Give mom a little extra time for herself with a custom gift set from Earth Market. Each set features a selection of eco-friendly products, including items that will inspire nearly anyone to make time to relax, rest and recharge after a long training day—or just any day when you might need a little extra self-care. For food-loving runners looking for a treat, Earth Market also offers Build Your Own Trail Mix with everything from apple slices, seeds and nuts to M&Ms and chocolate covered raisins.MOVE YOUR MIND Head to the start line with your favourite running friends and support women’s running and mental health. With 5K and 10K run/walk events in communities across the nation Shoppers Drug Mart Run for Women is the largest event series in Canada dedicated to women’s mental health. And did we mention the incredible swag including the latest health, wellness and beauty products? From now until May 16, use promo code LOVEMOM and save $5 on race registration. Register with your family and friends and make a difference in your life and many others too!
Anna Lee Boschetto is a runner, mom and regular contributor to iRun.
Early morning runs are my normal routine. Watching the sunrise as I lace up my shoes. Trying to make as little noise as possible as I make a quick cup of coffee. Making my way out the door, turning the key in the lock—I cross my fingers that they’re still asleep. Whether you’re running, walking, cycling, or practicing yoga, if you’re also a parent you’ve got a similarly synchronized routine that gets you out the door, with about an hour to yourself, before you have to get back to it all.
At one point, I was running for them. Thinking I was modelling healthy habits, an active lifestyle and a healthy example of how we can all do what we love without compromising our commitments in other areas of our life. All it takes to make it happen is planning, time management, and self-motivation.
All of this is true, but things have changed. Now that my girls are both a little older, my early-morning running is reflected to me through their own healthy habits. Probably one of the most important lessons I’ve learned, in running and in life, is that taking time and care for myself is the key to perseverance. On different occasions, they’ve both expressed a desire for me to treat myself. It makes me stop, and while they know running is for me, they’re quick to remind me there’s much so much more. Running is for me. But, if it makes me my best me, it’s also for everyone else in life.
FAMILY AFFAIR: Boschetto and her girls, enjoying the great outdoors.
Through running I’ve built a healthy foundation, one that allows me the freedom to take part in other sports alongside my daughters. Hitting the start line makes me willing to physically challenge myself in other sports, and other endeavours, both personal and professional. Running gives me confidence. Gives me joy. Last winter, alongside my girls, running gave me the confidence needed to help my youngest navigate down a particularly challenging run down the ski hill. Over the past few summers, running has also made me willing to get back to golf. While my daughters took their lessons, I’d practice my swing—a humbling experience requiring a beginner’s mindset and approach.
Running inspires me. So does my girls. I’m inspired to do more simply by watching them grow, without fear. Ready to accept whatever stands before them. Like that best version of me.
LINKING UP: Golf has been an unintended consequence of our author’s pursuit of her next running start line.
I’ve often heard parents around me lamenting they wish they had the energy I did. When I explain that running, walking, and generally moving your body—even for a short period of time—is the secret to feeling more energetic, I see the skepticism in their expressions. It’s hard to tell someone who’s never tried. But studies have shown that even a brisk 15-minute jog or walk in your neighbourhood can have a positive impact on your overall health—especially your mental health. Reflecting on these conversations highlights the fact that just about everyone can set a healthy example for our kids. Note to self: You don’t have to be training for a marathon, you can do you, and still have a positive impact.
CALIFORNIA DREAMING: Anna Lee Boschetto, triumphant at the Los Angeles Marathon.
Time away from running isn’t a loss. That statement can sometimes be hard on a busy runner, a busy mom. However, not unlike a vacation, taking a break can give everyday runners like me some significant gains. Pause. Rest. Regroup. Refocus.
Right now I’m hoping to pick up my pace again—maybe even qualify for Boston. I’ve been saying this for years, but there’s something about hearing your kids give you advice that just hits differently. As a runner, I believe I’ve got more to give and in taking their sage word to heart, it’s clear as a parent, there’s much more to learn. As much as this sport has strengthened me mentally and physically, as I’m sure I’ll continue to be reminded, it continues teaching me about being a parent and being a mom. Strength and patience are essential. So is joy. So is love.
Happy Mother’s Day to all the great moms who are runners. May we all find the strength to carry forward beyond the next finish line.
This Sunday is Mother’s Day. This Sunday is also the Sporting Life 10k presented by ASICS and in support of Campfire Circle. The Sporting Life 10k takes you through the heart of Toronto, starting on Yonge Street just north of Davisville Avenue, heads west across Lakeshore Boulevard and finishes at Exhibition Place. The party gets started in Bandshell park just after you finish.
For those of you not from Toronto, there is a reason they call it Canada’s fastest 10k event—you drop about 80m over the first 6k (and if you’ve never done a downhill race before get ready for some sore quads on Monday). The #SL10k is a unique event. It’s competitive, but it’s about community.
ALL THE FEELS: Our author winning the race last year. Even in her triumph, she says the event is still more about community than competition.
Toronto is home to many elite and sub-elite runners. On any given Run-Day you’ll see Brittany Moran, Laura Desjardin, Gillian McCabe and many others out pounding the pavement. It also attracts other top level runners in Ontario; a little birdie told me Emily Setlack might be on the start line Sunday. If you ask any of these women why they’re running, while there might be something in there about being fast or competitive, more than that you’ll hear them talk about: community.
It’s a unique feeling to stand on the start line. You can feel the energy of the thousands upon thousands of people who stand behind you. You can feel their excitement. You can feel a bit of their nerves too. More than that you can feel their love and support for this important event that supports an incredible organization. That organization is Campfire Circle.
STREET OF GOLD: An overhead shot of the Sporting Life 10K for Campfire Circle.
The team at Campfire Circle is a “community of vibrant and committed professionals whose goal is to enrich the lives of kids and families affected by serious illness.” From Camp Ooch to Camp Trillium and all the incredible programs in between, children affected by serious illness get to experience the joy and laughter of going to camp.
I was fortunate to attend overnight summer camp as a child and I still have fairytale dreams where I wake up on the lake, go for a water ski, and then head out on a sailboat. I can hear and feel the water falling off my paddle as I dip it into the lake and head out to Camp Walden’s Crash site. We can all appreciate the healing powers that being outside of the city and nature provides.
On Sunday, I’m lacing up for that child to get to experience summer camp. I’m lacing up to feel your energy. I’m lacing up to be a part of the community. I’m lacing up for all the moms, especially the ones that face the hardships of a child with a serious illness.
Last week I ran the Glass City Marathon in 2:49:22. It was my fifteenth marathon and almost an 8-minute PB from September, 2022. I ran my first marathon in 2015 and have mostly been running two marathons-per-year ever since. I even did three virtual marathons during the COVID years (I’ve done eighteen marathons in total if you count those). I’ve completed all six world major marathons and ran Boston twice! I’ve worked hard over the years to get faster and improve my times, but it’s not a linear journey. I’ve seen some good improvements—followed by challenging races. I spent three years trying to break 3-hours in the marathon, so I know that big PBs don’t come easy. After looking back on this race buildup, I have come up with twenty-six steps that helped me unlock my best marathon yet.
The Training.
26. Easy days, easy: After seeing Molly Seidel’s training runs on Strava, I noticed that her easy pace was close to mine. I’m not running marathons in the 2:20s or winning Olympic bronze medals, so this was eye opening: I was doing my easy runs too quickly. Over the last year I’ve really focused on slowing down my easy days and doing true recovery runs. This has made a huge difference in my race day outcomes.
25. 1-2 workouts per week: I mostly follow the training plan provided by Eric Bang at BlackToe Running. I do one speed workout per week and one tempo run (sometimes integrated into my long run). I’m part of the BlackToe Running Race Team. Running with a group or with friends is super helpful to get through harder runs!
24. Doing races instead of workouts: I love racing so I replaced some workouts with races. It’s a lot more fun to practice speed and also allows the opportunity to practice controlling race day nerves. I did Robbie Burns 8km, Chilly Half, Achilles 5km, ATB and Spring Run-Off before my marathon PB.
23. Staying consistent with training: Life happens, but I always try to keep to my running routines, even when I am busy with other things. Sometimes runs have to be modified or mileage reduced—but consistently getting my runs in is a priority for me.
22. High running volume – I run usually between 100km -130km each week during marathon training, with usually a lower week of mileage every 3-4 weeks. I have been running marathons for about eight years. When I first started, peak week was about 70km and this past training block I peaked at 148km/week. I have built this weekly mileage up slowly over many years to avoid injury and help my body adjust to increased training loads.
WHERE THE BOYS ARE: Lawrence, in a lead pack, often running her marathon with half marathon racers.
21. Physio/strength exercises: I had a somewhat minor calf injury over my marathon buildup this spring. I saw a physio (Nate Tsang at Athletes Care) and he was an amazing help! I did the prescribed exercises to help recover and build strength. While I didn’t always want to, it helped me get over the injury before race day and still maintain my training.
20. Recovery: I started doing regular foam-rolling and using other recovery tools like my TheraGun. This really helped me reduce muscle soreness during training.
19. Tapering: I prefer a one week taper where I significantly cut back on my weekly mileage and focus on rest and recovery. I keep the speed of my runs the same, but significantly reduce the total distance.
The Nutrition.
18. Run Fast/Eat Slow: I always have a batch of SuperHero muffins on hand (from Shalene Flanagan’s Rise and Run cookbook of the Run Fast/Eat Slow series). They are great pre-run snacks and super tasty. To make sure I am fueling properly, I also make other recipes from her cookbooks—I love the Marathon Lasagna before a race or a long run. I always try to make sure I am getting enough calories in me, especially when running a lot. I pack lots of snacks to eat during my workday and usually eat a large dinner (made by my wonderful fiancé Ryan).
17. Limit alcohol: I don’t cut out alcohol completely, but I am mindful of my consumption. I will enjoy a few drinks after a big weekend workout/run or race, but generally don’t drink alcohol during the week or the night before a long run/workout. I usually cut alcohol out completely 1-2 weeks before the race. I also did dry January this year which further reduced my intake during training.
The Race Prep.
16. Pick a good course: I did my research this year to find a race that didn’t have a lot of travel required as I wanted to race closer to home. I needed a break from travelling around the world for a race. I found the Glass City Marathon in Toledo, which was driving distance from Toronto, offered a “fast and flat” course and registration was cost effective. Finishing the race in a football stadium further sold me!
15. Find some friends to run the same race as you: After selecting the Glass City Marathon, I convinced a few of my friends/teammates to also run it. One of my friends then convinced others to run (including Rachel Hannah, who won the race and set a course record!) Running races are much more fun when you know others participating!
PB&J: Personal Best, and Joy: Lawrence, enjoying her breakout race, happy as a clam.
14. Recruit a cheer squad: Luckily, I have a very supportive fiancé who agreed to travel to Toledo for his vacation to watch the race. It’s nice having a supportive audience. He even drove to a few locations on course to cheer and take photos!
The Race Weekend.
13. Make a playlist: I prefer running with music and I always curate a new playlist to keep me pumped up during the race. See below. This is one of my pre-race rituals.
12. Carb load: I start drinking Gatorade or another electrolyte beverage 2-3 days before the race. I slowly up my fluids over those days and also ensure I am getting in lots of carbs. I often eat sweet-potato based foods or other simple carbs like bagels, pastas or thin crust pizza. I also reduce my intake of fruits and vegetables in these 2-3 days to try to prevent any digestion problems.
11. Race layout: I always check to ensure I have all my gear ready to go the day before including singlet, shorts, shoes, sunglasses, socks, arm sleeves, hat—etc. I lay everything out and take a photo for good luck. I also check the weather (for likely the 100th time at that point) to make sure I have everything I need if there have been any forecast changes.
PREP WORK: Lawrence always lays out her race gear the night before, and takes a picture for good luck.
10. Race plan: I always review my training and think about what pace is reasonable based on how training/workouts went in the lead-up to the race. I often pick a more specific pace I want to run, however, this race I set a broader 10 second range to try to be within at each kilometre marker (3:55 – 4:05/per kilometre).
The Race Day.
9. Eat a familiar breakfast: The morning of the race I ate a toasted bagel with peanut butter and had a Maurten 320 Caffeine drink mix. I even bought a toaster at the local Target because my hotel room didn’t have one. I know I can easily digest these items and I regularly had these foods during my training runs/races.
8. Wear super shoes: I switched from running in regular trainers to super shoes in 2018 and I will never go back. Right now, I am loving the Nike Alpha Fly 1 and they are my go-to race shoe.
7. Get to the start line early: I don’t like feeling rushed so I make sure I have plenty of time to get to the start area and use the port-o-pottys.
The Race.
6. Use gels: I carry my nutrition in my short pockets in easy to reach places. I use Maurten 100 gels (caffeinated and non-caffeinated) and I try to take one every 8-10km.
5. Find other runners to work with: At the Glass City Marathon, I was lucky to have some half marathon runners to pace off in the first 15-16km of the course as we followed the same route to that point. I was then able to get into a pace group with other marathon runners at about the 17km-18km mark of the course. Runners in my group took turns leading and pacing which was super helpful when there was a bit of wind and as the race progressed. It was really fun to work with a group and it made the time go by quicker.
4. Mentally prepare for it to get hard: No matter how many races I run, I always think that maybe this time it will be easier. It never really is. Even in this race, I was feeling better than usual at 35km, but I still had to push myself and keep a positive self-dialogue going to manage the discomfort and keep my pace. I repeated my name to myself and took on the role of internal cheerleader (something I learned from Deena Kastor’s book). I also focused on holding the pace for 1km at a time in the last 7km. This worked as I ended up running a small negative split which I have never done before.
3. Engage with the crowd: I smiled and waved at the crowds whenever I could. Sometimes I will even go in for a high five if I can. It definitely helps to boost energy, even if only for a brief time.
2. Smile for the cameras: A friend/teammate (the great Mo Buckley) taught me this and I try to smile whenever I notice a photographer on course.
The PB feeling of elation of a sub-3 hour marathon.
1. Celebrate your accomplishments: Regardless of running a personal best, a personal worst, or somewhere in between, I always celebrate the race. I work hard in training and any day I finish a marathon is a good day, regardless of the outcome. After running 15 marathons, I had one of the best races of my life at the Glass City Marathon, so I made sure to celebrate it!
Sounds Good to Me:Here are 10 of my current favourite marathon playlist songs:
We recently wrote about the Catelli Smart line of pastas—penne, vermicelli, and fettuccine. The Smart line, with twice as much fibre as their regular white pasta lines, is increasingly popular and being consumed by families on the go that prioritize nutrition, and keep an eye on their family’s bottom line. We sent some samples out across Canada to mothers with young families. A voice we were eager to hear was Malindi Elmore’s, two-time Olympian and Canada’s second-fastest marathon finisher.
Currently training to qualify for the 2024 Olympics, Elmore said that pasta night is always a hit with her family, and both she and her children loved the Catelli Smart Fettuccine.
“No one noticed the extra fibre, and we often eat whole wheat pasta,” said Elmore, who finished ninth the last time she raced in the Olympics on the world stage. Elmore, hailing from Kelowna, British Columbia, said the pasta cooked and tasted as expected, much to her delight. “I would tell people to eat it because we do and we love it,” she said with a laugh, adding: “We just ate it with a homemade Bolognese sauce, and it was great.”
EAT YOUR HEART OUT: Elmore in Toronto after breaking the Canadian marathon record and qualifying for the Olympic Games. “Eat Catelli Smart pasta because we do,” she said. “It’s great.”
Elmore perhaps pays more attention to her diet than the rest of us—she has more at stake, even if choosing to live a normal life is a cornerstone to her success—but all mothers care about serving their families healthy and affordable dinners and lunches.
Another running mom famously in the public eye is Jessica Shaw, pictured up top, a Toronto-based athlete sponsored by Brooks running, a middle-distance runner, and the coach of her elementary school’s cross-country team. Shaw tried the penne pasta and made a terrific recipe for Vegan pasta pizza, adding that the extra fibre didn’t compromise taste.
“I didn’t find it cooked or tasted different, which was amazing!” she said. “Such a great added bonus and taste wasn’t compromised!”
PENNE FOR YOUR THOUGHTS: Jessica Shaw with Jennifer Northcott, posing with their creations, later devoured by their kids.
This is the Jessica Shaw Vegan Pasta Penne Recipe:
Cook your Catelli penne Smart Pasta following the box’s instructions
Prep your pizza toppings: broccoli, olives, mushrooms, etc.
Mix your cheese sauce with your pasta in a pan.
Spread pizza sauce on top of your pasta and add pizza toppings.
Sprinkle with Vegan cheese.
To make the cheese sauce, Shaw says:
Add 1 can of white kidney beans.
Mix with 1 cup of plant milk.
Add 2/3 of a cup of nutritional yeast.
And 2/3 of a teaspoon of salt.
Add a tablespoon of olive, and a pinch of garlic powder.
Blend
Shaw said she would happily recommend the Catelli Smart products to other mothers who are active and lead busy lives. Curious to see if the trend would hold, we sent some Catelli Smart spaghetti to Stephanie McGregor in Vancouver, a physiotherapist who runs Myodetox, and whose tagline is: “Future-proof your body.”
We were curious to hear what a BC-based health expert might make of the product.
“Tastes the same as regular spaghetti!” she said. “You would never know there’s extra fibre in it—it cooked the same, tastes the same, and, most importantly, my son gobbled it up.”
The final athlete we wanted to hear from is Sarah Strehler, a runner in Toronto who’s active with BlackToe Running, a new mother and a recent first-time marathon finisher. Strehler says she’s looking for any edge in the kitchen she can find.
“We eat very healthily in our house, so finding quality foods is important,” she said. “Fibre is something I sometimes lack when running because the leafy greens upset my stomach. This was a good way to get some fibre without hurting my tummy on runs the next day.”
Would you recommend the Catelli Smart pasta? “Absolutely I would for sure recommend it,” she said. “I would tell people it literally looks, cooks, and tastes like normal, delicious pasta—with some important benefits! Fibre is way more challenging to get enough of than people realize, so fortified foods that look, taste, and cook the same is important. Especially when so many other high-fibre foods are known for getting “mushy.”
DINNER IS SERVED: A before and after picture of Strehler’s famous Catelli Smart meatballs and spaghetti.
Strehler made Carbonara with Fettuccine and added chicken, bacon, asparagus and mushrooms. She added that she thinks the Catelli Smart pasta would work well as a cold summertime pasta and was excited about using the product to make her famous meatballs and spaghetti.
“My husband and I both run and the whole household is active,” she said. “I think the Catelli Smart products are delicious and nutritious. I’ll definitely be serving them up to our family again.”
Midday running makes sense for so many reasons. It’s an easy way to fit your training in, without having to get up at the break of dawn. It’s no secret that running (and cardio activity) boosts the production of endorphins which gives us that post-run, feel-good vibe we can all benefit from in our work day. No matter the duration, studies have also shown that taking a fitness break (or two) throughout the workday helps combat the low-energy feeling which can up our sugar or caffeine cravings.
So, if you’re going to head out on more midday runs, you’ll need make sure you’re fueling the right way. We caught up with Charmaine Broughton cookbook author, Delicious & Doable: Recipes For Real and Everyday Life (2022), and avid runner, to find out her favourite tips for quick and easy meal planning and preparation. Plus, she shares three recipes that are perfect for midday or anytime you need an easy meal in minutes!
Stock up today for tomorrow, or next week
A well-stocked pantry is a must! Canned beans, lentils, pasta, rice, quinoa, canned tuna, clams, salmon, and nut butters are all economical pantry staples that are ideal for quick meal prep. As I have told my now adult children who live on their own: “You’re better to have it and need it, then need it and not have it.”
Make plans ahead of time
Prep your midday meals a day or two in advance. Nothing worse than scrambling in the morning trying to whip up lunch for you and your gang (believe me, I’ve been there!!). In most cases, this is when you’ll head out the door with no lunch in hand and end up heading for the vending machine/fast food come lunch. As most of us have learned the hard way, that’s no way to fuel for a post-work training run.
Budget wisely
You don’t have to break the bank, or prep fancy and time-consuming lunches to fuel your body well. Chances are if you’re begrudging time-consuming and expensive meal prep, your intention won’t last long. Each of these recipes are nutritious, delicious, economical, simple to prepare (even for those who are not overly savvy in the kitchen) and will fuel you well for your spring and summer training.
Quick, healthy and completely customizable, this quinoa bowl is a delicious vegetarian option. With crunchy flavours and a tangy Asian-inspired dressing, this one-bowl delight offers a tasty protein boost. Plus, leftovers are delicious the next day!
ONE: In a strainer, rinse quinoa under running water. Drain well. Place in a medium saucepan with water and salt. Bring to a boil, then cover and simmer about 15 minutes until water is absorbed. Remove from heat then fluff with a fork.
TWO: Meanwhile, in a medium bowl, stir peanut butter with chili sauce, lime juice, soy sauce, ginger and sesame oil. Trim ends from bok choy, then slice each lengthwise into 4 pieces. Snap tough ends from asparagus, then slice asparagus diagonally into 2-inch pieces.
THREE: Heat peanut or vegetable oil in a large non-stick frying pan over medium-high heat. Add bok choy, asparagus and edamame. Stir-fry for about 3 minutes or just until tender, adding a couple of tablespoons water if vegetables begin to stick. Add about ⅔ of the peanut butter sauce and stir-fry for about 1 minute, or until hot.
FOUR: Divide quinoa into 2 or 3 bowls. Top with bok choy mixture, then sprinkle with carrots, radishes and sprouts. Drizzle with remaining peanut sauce and sprinkle with peanuts.
Makes six to eight servings.
Char’s Tex-Mex Rice Salad
This plant-based recipe can be made two days in advance which is ideal for pack-and-go lunches. Remember to toss well before serving.
CHEF TIP: Try using leftover chopped grilled chicken (or steak), or a drained can of tuna for added protein.
INGREDIENTS
½ cup basmati rice
1 can black beans, drained and rinsed
2 ripe avocados, diced
2 cups halved grape tomatoes
½ cup frozen corn, thawed
½ cup each: chopped fresh cilantro and chopped green onions
¼ cup chopped fresh mint
Finely grated zest and juice of 2 limes
2 cloves garlic, minced
1 tsp each of ground cumin, ground coriander and chili powder
1/2 tsp salt
¼ tsp chili flakes
DIRECTIONS
ONE: Cook rice according to package directions.
TWO: Cool and toss rice with remaining ingredients.
THREE: Cover and refrigerate for up to 2 days. Toss well before serving.
Makes about 6 cups (1.5 L)
Char’s 20-minute Seafood Chowder
In less than 30 minutes you can create this chowder which can be made a day or two in advance. Think of it as the perfect make-ahead protein-packed post-run dinner.
CHEF TIP: Try adding in ½ cup cooked wild rice or cooked quinoa before serving.
INGREDIENTS
2 ½ cups fish or chicken stock, divided
3 tbsp cornstarch
1 tbsp butter
1 onion, diced
1 small carrot, chopped
½ tsp each of dried thyme leaves and salt
¼ tsp ground nutmeg
Pinch cayenne pepper
1 jar clam juice
1 can whole baby clams, drained
1 lb. boneless skinless salmon, chopped in about 1.5-inch pieces
1 can water chestnuts, drained and roughly chopped (about 1 cup (250 mL)
¼ cup 35% whipping cream optional
Finely grated zest of 1 lemon
2 cloves garlic, minced
¼ cup chopped fresh dill
Garnish: smoked salmon, capers and additional chopped fresh dill
DIRECTIONS
ONE: Whisk 1 cup stock with cornstarch and set aside. Heat butter in a Dutch oven (or large heavy pot) over medium heat; add onion and carrot and cook until soft, about 3 to 5 minutes.
TWO: Stir in thyme, salt, nutmeg, and cayenne.
THREE: Add remaining 1 ½ cups of stock and clam juice. Bring to a boil.
FOUR: Add reserved stock and cornstarch mixture (you will likely have to re-stir it as the cornstarch may clump at bottom), salmon, clams, and water chestnuts.
FIVE: Cook for about 2 to 3 minutes until salmon is cooked through.
SIX: Stir in cream (if using), lemon zest, garlic, and dill. Cook for an additional minute.
SEVEN: Remove from heat and serve. Garnish each portion with a piece of smoked salmon, a few capers and chopped fresh dill.
Makes about 6 cups
Charmaine Broughton is a cookbook author Delicious & Doable: Recipes For Real and Everyday Life (2022), host of In Char’s Kitchen, In Char’s Kitchen Fitness Edition, cooking instructor, avid runner and eater!Click here for more recipes.
Sharing your goals makes it real. It’s a way of having others hold you accountable. Goals change, and that’s alright too. In fact, knowing how and when to dial it back, can be a good thing for athletes at every level. That said, it isn’t an easy decision for anyone—least of all elite athletes.
For Canadian Olympian Natalia (Hawthorn) Allen, pictured above, it took time and planning to make the decision to step back and take a break from competitive running. While Allen was comfortable with her decision, sharing it with the rest of the world wasn’t so easy. “I think it’s something that a lot of people go through regardless of the level,” says Allen. “It shifts your identity and, in elite sport, it can seem very black and white to make the decision to retire.”
So how did Allen go from making her Olympic debut in the 1,500 m at the 2021 Tokyo Olympic Games to making the decision to step away from the track and competitive racing?
It didn’t happen it didn’t happen overnight.
Allen says her decision was made in 2019, long before recently sharing the news of retirement on her social media channels earlier this month. At the time, having completed her kinesiology degree at the University of British Columbia, Allen made the decision to focus full-time on training for the 2020 Tokyo Olympic Games. “I wanted to be at the Olympics, but then Covid-19 hit and it didn’t happen until 2021,” says Allen. At the same, Allen found herself wanting to see where she could get with good health and consistent training, while, in the back of her mind, she knew she had a defined time frame for achieving her goal. “I knew the time I wanted to commit,” she explains, “I want to make sure my heart is in it for the right reasons.”
GIVING HER ALL: Allen at the World Athletics Cross Country Championships in Bathurst, Australia.
With the idea of retirement on her mind, Allen says she had conversations with other Canadian athletes, to hear their experiences with retirement, including two-time Olympian Malindi Elmore. For her part, Elmore is a shining example of an athlete who shifted perspectives and distances (going from the 1,500m in Athens to crossing the line for a ninth-place finish in the marathon at the 2021 Tokyo Olympic Games). “Malindi told me this summer: never say never. It’s never too late to come back.”
Last fall, just this after competing at the World Athletic Championships in Eugene, Oregon, Allen experienced a shift in her mindset: “After Worlds,” she says, “I went out on the trails at the Whistler 50K relay, and it made me think maybe I could jump into some races for fun, so I went back to cross country.”
Allen speaks casually about reframing her relationship with running, which seems to have contributed to her ability to easily make the switch on and off the track. All runners should heed her advice: just because you run 5Ks, doesn’t mean you can’t tame the marathon. Look at Allen: earlier this year, she competed for Team Canada at the World Cross-Country Championships.
“It’s not black and white, it’s shifting,” she explains. “I have always loved to run, and I’ve loved being an athlete, I want to keep the personal enjoyment side, and challenge myself in new ways.” While she doesn’t have any current, specific goals, this summer she’s planning on having more mountain biking and kite boarding in her life. “Running is still a big part of my life, I love seeing my team and I will run a few days a week,” she says.
For anyone considering making the decision to change distances, or even levels of intensity, Allen’s example is one of a measured approach. “Evaluate the pros and cons, even after you decide to step away, identify the aspects you want to carry on afterwards.” As for any plans to return to competition, she says it’s a decision you can make at any time. “I’ll jump into the occasional race, and I would like to give back to the community in ways that I can,” she says. For now it seems like Allen is comfortable with her decision, honouring her time and refocusing on the new opportunities that are most certainly ahead.
If an Olympian can tweak her approach, and prioritize enjoyment, we can, too.
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