The tastiest new dinner my family has been enjoying is all-natural. It’s Catelli Smart spaghetti, which has two-times the amount of fibre as their traditional white pasta, but tastes the exact same as the pasta we usually buy. That the spaghetti, also available in penne and fettuccini formats, is healthy and affordable—especially as my grocery bills continue to rise—makes it an easy choice for my family.
As a runner, I eat spaghetti more often than most; and as a parent, I need quick, healthy dinner alternatives that I can make during the week. Catelli, which has been making pasta for over 150 years, uses Canadian wheat, which matters. Meanwhile, we know that Canadian children and adults don’t get enough fibre. I want my kids to be active and healthy and I want them to eat balanced, nutritious meals.
My son is 9 and my daughter is 11, and I feel good feeding them Catelli Smart products.
I like that they’re getting extra fibre (without sacrificing taste). Fibre helps both kids and adults lower their risk for chronic diseases, such as heart disease and diabetes. And the Catelli Smart products use “resistant starch,” which is a distinct carbohydrate that passes through the small intestine without being digested. This allows it to travel to the large intestine, where good bacteria in the gut can feed on it.
I would never tell my kids any of this. I can just picture my daughter’s face. (Although I imagine my son, on the other hand, would laugh at the thought of bacteria feeding on his dinner in his large intestine; sounding like something out of the Marvel film Ant-Man). But it’s important to me that the high-fibre Catelli products help decrease inflammation in the colon and protect against digestive issues such as constipation, and even colorectal cancer.
I learned about Catelli Smart at a race expo in Toronto and now I can’t miss the product when I shop for my family. They have a whole line of products under their Catelli Smart brand that specialize in high-fibre goods. This spring, they are launching Legume pasta, which is rich in protein fibre and naturally gluten-free. It’s something I can’t wait to try.
I know our readers want more nutrition content and I know we’re always looking for an edge in our running—and anything that might assist us in providing healthy alternatives for our families. To that end, I recently shipped out boxes of Catelli Smart products to mothers who run across the country, to get their input on the product. I’ve found it to be tasty, affordable and a win for myself, and my children.
Stay tuned to what the rest of our readers think after serving it up for their kids.
On Sunday, March 26 I had the pleasure of joining hundreds of spectators at the 2023 Around the Bay 30K. It’s well known as the oldest road race in North America—a fact we take great pride in stating as Canadians. It’s also one of my favourite races, having completed it eleven times with six of those as podium finishes. Having just raced the Tokyo Marathon, I knew I wouldn’t be racing this year, but I couldn’t resist not the pull of run.
I had nine of my own athletes racing whom I wanted to support so made the short trip down the 403 to Hamilton to cheer for them and the hundreds of others competing in the 5K, relay and 30K events.
I also contacted Race Director, Anna Lewis, to see if there was anything I could do to help. She took me up on my offer and suggested that I assist with announcing at the start and finish lines. Before the 30K and 5K races, I spoke a few words of encouragement to the racers and counted down the final ten seconds to the start gun.
ON THE FRONTLINES: Krista DuChene, pictured in the middle in red, at the 2017 Chilly Half Marathon.
I even had the fun and somewhat nerve-wracking experience of holding the finish line tape for the top women and men. When nearing the start time for the 5K race I couldn’t help but notice something that’s always bothered me—a row of only men lined up at the front of the pack with a few women scattered behind them.
There were no women up front for young girls to see.
No women to be viewed in future published start line pictures.
It was an opportunity to say something and I didn’t.
I honestly regret this.
I had the microphone in my hand. There was no better time. Maybe in the 30 seconds I had, I didn’t think I would be able to say it in the right way. But I wish I had said something.
I saw Brittany Moran, pictured up top, in the second row and knew she had a good chance of winning, which she did, and should have taken that opportunity to call her up to the front.
Where she belonged.
For the record, I’ve been on many start lines where the announcers have called me and a few other professional women to the front—only to have a few men stand right in front of us shortly after.
Then today I saw a social media post by Sasha Gollish, pictured below, that showed a sports news story that summarized the race—stating the winner of the Around the Bay 30K as Blair Morgan.
He did win and deserves every bit of credit for his victory. But so did Sasha Gollish.
SPEED LIKE SASHA: Gollish, on her way to winning Around the Bay, photographed by @Dre.Run.
The story, mentioning her win, seemed like an afterthought. It’s 2023 and it showed we still have glaring examples of what females are still fighting for. Sasha and I messaged back and forth about the race—including a screenshot I took of the Strava crowns I lost to her—and she decided to write an email to address the issue. It was corrected right away, but then was followed up by another sports news story doing the same exact thing. Look at the headline.
I suggested she copy and paste the same email, and hope for the same result.
We can do better.
Please let’s do better.
Men, unless you are certain you will be on the podium, move behind.
Sports writers, please take a moment to think about how you will write a story, including the headline.
CALGARY, AB - MAY 29, 2022: The Servus Credit Union Calgary Marathon at on Sunday morning (Angela Burger/Calgary Marathon).
“Running has been one of the most important parts of my postpartum and motherhood experience—I get outdoors, clear my head, get some fresh air and my children are outside, not cooped up inside and on screens,” says Brittany Arora, whose two children are six and 22-months-old.
Arora, who recently moved to Calgary from outside Edmonton, plans to take advantage of the Servus Calgary Marathon’s recently announced on-course Infant Feeding Stations, and says that initiatives like the Calgary Marathon’s on-site kids camp are exactly what running needs to make our sport safer and more inclusive.
“Breastfeeding is still a little taboo and a subject that people don’t openly discuss so I’m glad the Marathon is giving me an opportunity to be seen and heard,” she says. “The running community is known for being accepting and taking people where they are and if races can gear their programming towards women it will go a long way towards helping people achieve their goals.”
With recent allegations in Kara Goucher’s book The Longest Race against famed, disgraced running coach Alberto Salazar dominating the recent running news, efforts like the ones in Calgary are an over-do and important corrective. From Megan Brown’s accusations against coach Dave Scott-Thomas at the University of Guelph to every sordid detail surrounding the Canadian World Junior Hockey team and the alleged sexual assault, sports need to do more to support and ensure the safety of women.
Sasha Gollish, an elite Canadian racer who holds two Canadian running records, and an outspoken voice in our sport, says Goucher’s allegations, while shocking, come as no surprise. “For so long sports, including running, have been dominated by a win-at-all-costs attitude. From funding models to a lack of diversity in coaching and boards of directors, we should not be shocked that this behavior was pervasive,” she says. “It’s slowly changing, the question is, is it changing fast enough?”
FEEDING FRENZY: Brittany Arora feeding Zayn, at 10-weeks-old, after a race.
For her part, Kara Goucher is actively ushering in change.
“To the men telling me The Longest Race was hard to read—thank you for getting through it,” she said in a Tweet. “I know it’s a tough read, but these conversations are going to make things better for your wife, daughters, granddaughters, sisters and friends.”
At distances of the half marathon or shorter, between 52 and 60% of participants are women. 60% of participants in the 5K are female, and over 60% of Canadian races are led by females, according to Cory Freedman, who launched her women’s race series in 2007.
“Races designed for women by women ensure that we offer spaces for breastfeeding, tampons at the port-a-potties, and pregnancy deferral policies. Offering inclusive gender registration options along with inclusive results and awards are other ways to recognize the diversity of our community,” says Freedman, director of the PUMA Toronto Women’s Run Series. “Being more inclusive on all of these levels, as we are seeing at many races across the country, enables us to collectively help the sport grow and evolve.”
Jon Bird is the Executive Director of Run Calgary, a runner and a father, and believes that initiatives like the one launching this May at The Servus Calgary Marathon are just the tip of the iceberg and something he’d like to see more of across Canada. This year, the event has partnered with SOGO Adventure Running to provide programming for 4 to 12-year-olds, so that parents can run. There are only 100 spots in this year’s program, but there’s always the potential for the good idea to expand.
Bird says that if running can provide a space for women that’s inclusive, supportive and safe, perhaps it can influence society at large.
“One of the great things about running is that we’re all tied into each other and our sport is seen as a leader of inclusive, progressive movements—whether it’s a well-balanced male-to-female participant and leadership ratio or else non-binary inclusivity,” says Bird. “We want to do good things at our events because we all live in this world together, and the hope is that good things—equality, safety and inclusiveness—can translate decency to life outside of sport.”
Mountain Equipment Co-op is a venerable iconic Canadian brand that’s now called Mountain Equipment Company. Started in 1971 in Vancouver by university friends who would sell hiking gear they purchased in Washington, the co-operative became the country’s largest retailer of outdoor gear. Long a home for runners, MEC famously put on inexpensive races in 2012, but the company received flack when it was announced they were purchased by an American holding company in 2020. Still headquartered in Vancouver and gearing up for a huge summer camping season, Adam Ketcheson, trail runner and MEC’s Chief Commercial Officer, opened up to iRun editor Ben Kaplan on the company’s plans for this summer, next year and, hopefully, forever.
Ben Kaplan: Your LinkedIn profile reads like a compendium of dream jobs, but I think our readers will be happy to know that MEC’s Chief Commercial Officer is a runner.
Adam Ketcheson: I’m a longtime active outdoor person and as a Canadian, I get that weird emotional attachment people feel for MEC. I’ve been a member since the early 90s.
BK: It’s reassuring that the brand remains in good hands.
AK: When I was in high school, all the kids I climbed with worked at MEC. It’s such a place with powerful brand values that the last few years were hard to watch and there’s a lot to unlock, but there’s also a lot of opportunity to make it great, make it what it was designed to be 50 years ago—that’s what pulled me in.
BK: Right. And in the meantime, you were learning the ropes, literally and figuratively, at the world’s best outdoor brands.
AK: I did a great stint at Salomon, and then ten years at The North Face, and Arc’teryx for six years, and so I had plenty of time working in a world that was aligned with my lifestyle, biking, skiing and running by the time this opportunity at MEC came up.
BK: What’s the current opportunity for MEC?
AK: When you’re Canadian, a company like MEC with deep roots is something worth fighting for, worth protecting. I walked in the door right as MEC was about to go through massive transformation—my sweet spot. I came running when this opportunity came up.
VANCOUVER CALLING: The scene from outside the MEC store in their Vancouver headquarters.
BK: What is it exactly that you do?
AK: I oversee the product, marketing and digital organization. My lane is the brand concept and how it comes to life through product.
BK: What’s today’s value prop at MEC?
AK: MEC is about people, product, and community. It’s what I felt in high school—having a personal connection with the company and the people who work there.
BK: How do you stay connected?
AK: Every year around the holidays I go into the stores and work, and I see people are excited to come shopping because these products enable people to do things. MEC’s an unlock for living an outdoor life.
BK: When MEC started, literally no one else in Canada was selling climbing ropes and these types of things—sleeping bags and canteens. But now the field is much more competitive and perhaps your company grew too fast, too soon.
AK: It’s definitely not the same as it was in the 70s in terms of the availability of good outdoor gear in Canada, but it’s just as important today as it was then for us to make sure we offer the person who walks in the door the best, most premium outdoor gear. But we also have to have something for someone who doesn’t have a lot of money to spend. We need to make sure we have value and quality outdoor gear for them, too.
BK: I actually didn’t even realize that you were still headquartered in Vancouver.
AK: We absolutely are and we’re careful not to lose sight of what the store was founded upon—buddies in a van driving down to the States to buy gear at the REI and selling it at their university as a Co-op to their mountain community. We are very much shaped by being a West Coast Vancouver company right at the base of the Coast Mountains
CAMP BUY ME LOVE: MEC continues to sell durable, affordable top-of-the-line camping gear.
BK: That story resonates so much with a certain type of Canadian. It’s almost like the myth of this country, which is why the receivership stuff was so hard.
AK: I totally get it. MEC filled a void for product and community you couldn’t access in Canada affordably. As a kid, I used to drive from Ottawa to Syracuse for back-to-school shopping and we like these homegrown successes, especially tied to our twin passions, which is the outdoors and sport. We know we have a massive responsibility, and you’ll see that in our product this summer in value, and also quality. We don’t want our product in landfills. We won’t produce anything in a way that’s not sustainable and it has to function in the outdoors.
BK: Tell us about the vibe currently at Mountain Equipment Company.
AK: Very entrepreneurial, like in a way it hasn’t been in 20 years.
BK: What do you mean?
AK: The bigger a company gets, and co-ops are no different, the more cumbersome and complicated they become, and it’s hard to reset the culture. The people that stayed with the company, and the people we now attract, want to go somewhere where they can make a difference. I know I wanted to go somewhere I could have a positive impact.
BK: Like what?
AK: It’s the difference between working for Nike and MEC. At Nike, you’re a cog in a giant wheel building beautiful things, but you don’t get to look back and say, ‘I did that,’ whether it’s community outreach or teaching Learn to Camp or building a new sleeping bag or bringing in a new running shoe brand. Everyone in the company has the ability to make a difference—and that drives culture.
BK: I just feel like the whole country is behind you. We want to see MEC succeed.
AK: The last four years haven’t been easy.
BK: One thing after the other.
AK: Exactly—we went bankrupt and that sucks for everyone. People lost their jobs and that’s brutal and awful, and COVID shut everything down. People stayed home. And then of course the supply chain mangled everyday inventory followed by inflation and maybe a recession, so you have to be resilient.
BK: Luckily your team mostly consists of athletes.
AK: We’re tough. We work hard. We give a shit.
BK: And what is it, beside a paycheque, that you fight for?
AK: People want to see us succeed. But on the flipside, they hold us to a high standard. People’s expectations are high. We used to be a co-op, now we’re a private company but when you show up properly—from product to service—you unlock that love again.
BK: So let’s get into it. What MEC products will unlock the love?
AK: Our camping business is huge and our products are so much sharper coming into this season. We have more technical product offerings, and the camping is surging. We have tons of momentum going into April.
BK: I have a new MEC hydration backpack that’s certainly better than any MEC product I’ve ever owned.
AK: All of our lightweight packs have completely been redesigned. And that makes me happy because we have a massive backpacking business. People are moving further and faster in the Mountains and our new packs reflect that.
BK: I certainly appreciate your being so open and honest. It had been a while since I’d spoken with anyone at MEC and I used to be in cahoots with you guys all the time.
AK: We’d fallen behind in design and development and lost our focus over the last few years, but it’s a good time to be sharing our direction, and we want as many people to try our products as possible. We have great choices across a wide range of categories and our products can go toe-toe with any brand in the market right now.
BK: With all this stress and work, you still getting outside?
AK: I live in North Vancouver and started running fifteen years ago. Today I mostly trail run, but I also hike, backcountry ski and mountain bike. I find all those sports center me. Especially trail running which gives me headspace.
BK: Hopefully on your next run you’ll decide to bring back your races.
AK: I know. People loved them. But running events just take a ton of resources. You have to be all in.
BK: I’m just saying, those were good for the sport.
AK: Oh, for sure. And we have a good running business, it’s important to our members. We sell a lot of Hoka, Brooks and Salomon and good run apparel assortment, but really at our core we’re an outdoor, hike, climb, camp and backcountry ski company. And from a community standpoint, I just think it’s more important to put our dollars and energy behind those categories, like Learn to Camp programs or else supporting the climbing community or Indigenous youth outdoor or—
BK: Fine, fine. I’m just saying—think about it.
AK: Deal. And I totally get it. I run up in the North Shore mountains and I get how fun and social running events can be. You’ll be in the middle of nowhere and then come across a Vancouver run club and those will be the sixty happiest people you’ve ever seen in your life. These are my people.
I’ve been wrestling with some big questions lately: Why do we put our kids in sports? Why do we as adults continue to—or not to—play sports, including running? What does it mean to have fun?
Linda Flanagan addresses these questions in her book, Take Back The Game: How Money and Mania are Ruining Kid’s Sports—and Why it Matters.
Flanagan, a runner herself and former cross-country coach, started asking herself the same big questions about sports and fun. It all started with her kids and the demands on the family to participate in sport, which caused her to first pause to abstract out and ask herself: ‘What are we doing?’ And then after pausing to reflect on her ambition to not only improve her family life, but kid’s sports too.
When I talk about sports here, I’m not talking about the school playground or neighbourhood fun, I’m talking about structured, organized sports from t-ball and baseball to hockey, swimming, skating, soccer, and yes, even track and field, just to name a few. Again, it’s not the pick-up games that spontaneously happen at the park, it’s the sports you sign your kid up for and sometimes have to pay a lot of money to participate in. It’s the pressure to put your kids in extra camps and private lessons, having the latest and greatest equipment, and emphasizing competition instead of the wholesome values that sport can bring, including community, commitment and compassion.
Why do we put kids in sports? According to Flanagan’s research there are a multitude of reasons we might think about putting our kids in sports, including the belief in the future doors it opens, like scholarships to prestigious institutions. Character building, the idea that sports are intrinsically good and foster healthy psycho-social-emotional wellbeing. Sports are good for our physical health, yet the number of catastrophic and overuse injuries continues to rise in our youth. While all of these factors could be positive and beneficial to youth, unless we ask ourselves the question—‘Why am I putting my kid in this or that sport?’—then it’s all too likely that the negative, harmful effects of sport can come true. And as Flanagan points out in her book, most of these are a myth.
As I reflect back on some of the challenges in Canadian sport recently, most notably the gymnastics and hockey scandals, I cannot help but wonder in what direction do we go first to make sport a thriving, healthy environment compared to the toxic environments that have dominated headlines?
SASHA BRINGING BACK FUN: Gollish, seen outdoors recently on a family vacation.
Similar to Flanagan, I believe that coaching is part of the answer to this problem. Think about coaching for a second. As Flanagan says in her book, ‘One of the greatest paradoxes of youth sport today has to do with the individuals we put in charge of training our children—the coaches…Few are training properly for the work….For something we claim to care so much about, we don’t do an especially effective job at putting qualified people in charge.”
Think about it for a moment, who is coaching your child? Do you know what qualifications they have to coach your child? What about yourself? Ask yourself those same questions.
In the mean time, I’ll keep wrestling with these big questions and I’ll continue to find the fun and the play in my running. Join me on April 4th at 7pm EST where you can ask Linda all your questions about her book and kid’s sports.
Geneviève Cantin had a terrible accident and last year, with a new titanium hip, she had to cheer at the Beneva Quebec City Marathon. “I was training for ultra marathons and then, last May 18th, a car hit me while I was crossing the street while training. I almost died,” she says, and suffered a hip fracture, femur, concussion and broken ribs. She had to learn to walk again, but recently, she has returned to running. “With a titanium leg and hip, running is not like before, and I’ve been involved in a lot of races last summer on crutches.” What has she learned from the experience? “I want to pass on my passion for running and show that it is the most accessible and exhilarating sport there is.”
Now, thanks to rigorous training, grit and determination, Cantin is excited about participating in the half marathon event at her hometown. Pictured above is Cantin during her first continuous run at a distance of 13K. Tough, talented and determined, Genevieve Cantin exemplifies the spirit of the Beneva Quebec City Marathon. Here she talks to iRun editor Ben Kaplan about her hometown running scene, tasty Asian food and why Calgary and Toronto both have their charms, but Quebec City is the best place to race.
Why are you running the Beneva Quebec City Marathon? It’s simple, because it’s my city—it’s the city where I’ve been living for many years and it’s fantastic! It’s modern, but at the same time, it has patrimonial character with the Old Quebec. Also, the energy of the event and the wonderful people in the organization! Last year I couldn’t run it because of my accident but I encouraged the runners by following them on my bike on most of the course! It’s a really beautiful course and this year, I aspire to be able to do it.
What makes Quebec City different from any other city in Canada? Well, every city has its charm. I haven’t traveled much across Canada. I have visited Toronto and Calgary which have their own charm, but I would say Quebec has something that moves me—its greenery and the river. Being a girl who loves nature (I run a lot in trail), Quebec has this characteristic of not having to drive an hour to be in a wooded area or simply in nature. It’s like an in-between the big urban centres and the countryside. I love it!
TRAIL BLAZER: Geneviève Cantin, blazing her own path.
Where would you advise an out-of-towner to get a fabulous French meal and see an unbelievable site in your city—what do you recommend? For a runner who wants to run in a beautiful place I can propose all kinds of routes depending on their interest. I will propose the linear path of the St-Charles River that I find fabulous when I need to be in nature, the old Quebec to see all the old architectural charm, the plains—which are majestic with magnificent views on the river—and finally, the Champlain Boulevard bicycle path that runs along the river also is great! As for a meal, I’m not much of a restaurant person, but I like the Bâton rouge or for a tasty local restaurant near my home with an Asian flavour at a very good price, I’ll suggest the Vietnam Express on 1st avenue.
What’s your personal goal for race day and can you describe the course at all? Have you run the event before; if so, what was it like, if not, what are you expecting? Just to be able to finish it and have my leg and my bionic hip work together all the way without giving me too much pain! I am training accordingly, but I have to listen to my new reality (an accident last summer that violently fractured my right hip and femur which are now made of titanium!)
Wow, you sure are tough and we wish you all the luck. Last question: can you describe the running culture in Quebec City? Do you run with a group or shop at a store that you think out-of-town runners should visit? People like to run a lot I think in Quebec. The thing is, I’m a big loner when I run. Running clubs are all over the place, but I don’t really belong to them. During the pandemic I discovered and met people who run trail around Quebec and it’s awesome. I also met through Facebook groups other crinkles of the race with whom I could organize unofficial challenges and very pleasant outings. The stores I recommend in Quebec City for running are Le Coureur nordique on René-Lévesque Boulevard with a great service and La boutique du Lac in Lac-Beauport. But really all of Quebec City is very welcoming to runners. See you all September 29 at the Beneva Quebec City Marathon.
After succumbing to injuries which would claim his right leg in the second Lebanon War, Etian Hermon went on to not only finish more than eighteen marathons, but to set the world record for fastest marathon finishing time as an amputee marathon runner.
“After the explosion, when I was being carried out on the stretcher, I told the other soldiers: I am going to run a marathon again,” says Eitan, who earlier revealed the Saucony shoe, the official shoe of this weekend’s Jerusalem Winner Marathon, where he plans to pursue yet another marathon race. After his injury, Eitan said his future was laid out before his eyes. Even though he’d lost his right leg, he seemed to intrinsically recognize something in his heart. He knew he wanted to return to running.
“I knew I wanted to go back to what I had before my accident and continue running, and I wanted to tell a story that no one had heard,” Hermon told iRun magazine. “Even when I didn’t know what would happen, if I’d ever be able to walk again—the marathon always seemed like an obvious, important goal.”
The Jerusalem Winner Marathon kicks off March 17 and iRun has a Canadian reporter attending, to run the half marathon. The entire event—which offers distances from 5K to the marathon, and has tons of children’s activities—traces a race course inside the capital of Israel that’s been tread upon for 3,000 years. I ran the Jerusalem Marathon in 2011 and found it to be an experience unlike any other. For his part, Eitan Hermon, who ran his first 5K when he was 7-years-old, says he’s pleased to have the opportunity to welcome the entire running world to Israel.
“Running is good for my life, both mentally and physically, and it’s a big honour for me as an Israeli Paralympian to be part of the Jerusalem Winner Marathon,” he said, and then mentioned that he still runs with other Israelis who were part of his military unit. “After the accident, my life turned out for me to be a Paralympian—to be part of our sport in that manner—but that makes me even more proud to be part of this event. In Israel, we run together and I want to bring as many people as possible to my home.”
The Mayor of Jerusalem has even gotten into the Jerusalem Winner Marathon action. Revealing the event’s mascots, he said: “The sign of the lion, the undisputed sign of Jerusalem the capital city, will be firstly used as the mascot for the traditional marathon,” said Moshe Lion, Jerusalem’s Mayor. “Beside him for a mascot, we choose the figure of lioness, which together they symbolize the sporty spirit and the determination of the thousands of runners that come from all the sectors and communities of society—good luck to you all.”
iRun will be joining the action in Jerusalem beginning next week.
The Jerusalem Winner Marathon begins March 17, 2023. For more information, please see jerusalem-marathon.com. And keep your eyes peeled to iRun for an exclusive post-race report.
Ready-to-heat meals are a $200-billion industry and it’s no secret why they work: to get healthy prepared food minus the cleanup and cost of delivery is a boon for any business professional, let alone someone who runs. Time is money and everyone’s stressed, but we don’t want to skimp on nutrition.Factor, a brand launched this month in Canada from the HelloFresh mega-umbrella, promises chef-prepared, dietitian-approved meals, complete with calorie smart, and vegetarian and keto options. Between meals of Factor dishes like vegetable ratatouille and ground beef and thyme cottage pie, iRun editor Ben Kaplan spoke with Conal Gould, the General Manager of Factor Canada, to get the inside scoop on these healthy, tasty plates.
Ben Kaplan: What’s the relationship between HelloFresh, a brand we know, and Factor, a brand which is totally new in Canada. Conal Gould: At HelloFresh, we’re so excited about the Canada launch of Factor, which we acquired in November 2020. Factor cares very deeply into about nutrition science, high-quality ingredients and nutritious meal planning.
BK: These are all things of the utmost importance to runners. CG: Of course, and we know how hard it can be to balance convenience with cost effectiveness and healthy eating, and so that’s why we’re ecstatic about this launch in Canada.
BK: I’ve been enjoying the meals all week; in fact, not only have I been, but my 11-year-old in particular likes the chicken dish with mushrooms. CG: That’s great to hear because our team of in-house chefs designs our recipes to cater to a wide range of dietary needs. The chefs work with our dietitians to balance new flavours, but everything that comes out of our kitchen is made to not only taste good, but provide the nutrients which runners like your audience surely needs.
BK: Obviously you have flexible pricing based on different plans, but, generally speaking, you offer up to eighteen meals per box choices and, if you buy that many, it works out to $12-per-meal? CG: Each week, we rotate ten+ new menu options, so people order every week are constantly trying healthy new things. Like you said, pricing is dependent upon the number of meals you order but, with HelloFresh as a parent company—the largest meal-kit company in the world—Factor is able to take advantage of scale and offer our clients affordable prices on healthy, delicious food.
BK: So twelve dollars? CG: $12 is actually the lowest price that the meals come out to when you get a box of eighteen, but when you have less in your box they cost more.
BK: I like that each Factor deal starts with a consultation with a nutritionist. CG: That’s one of the big things at Factor, everyone who signs up can get a free 20-minute consultation with one of our nutritionists (and even if you don’t sign up, the consultation is free). If you want to try “keto,” say, or else build up your proteins, or perhaps experiment with a diet that excludes meat, all of these things can be done for you with Factor.
BK: Factor is new to Canada, but HelloFresh has been doing delivery for a long time. CG: HelloFresh acquired Factor in 2020, but Factor has been available in the US since 2012 and has spent over a decade perfecting its offering, including how the organization sources ingredients, cooks meals, and packages them.
BK: What does HelloFresh bring to the table for Factor? CG: Deep resources across the supply chain and of course so much R&D. Today, Factor is the largest ready-to-eat meal company in the US.
BK: What do you attribute to your initial success? CG: Our focus on quality of ingredients, variety of recipes, and transparency around nutrition. All our meals are prepared fresh every week and delivered fresh—it’s never frozen. And the other thing that’s essential is that all our packaging is both heat safe, either in the microwave or oven. Depending on where you live, most contents of your box should be recyclable—we’d encourage customers to check with their municipality.
BK: And why do you think this will appeal to runners? CG: When you’re ordering from somewhere, you just don’t know sometimes what you’re getting. At Factor, you can dig into the exact ingredients and read about the caloric intake and see the commitment our nutritionists make to deliver the freshest, most healthy foods.
BK: Well, I’ve certainly been enjoying my meals and feel comfortable recommending Factor to runners in Canada. The food tastes good, there’s minimal waste, and I felt fuelled before and after my runs, and never weighed down or like I overate or ate poorly.
CG: That’s good to hear and we hope more runners taste Factor and find out for themselves what we’re so excited to share.
To find out more information on Factor, see FactorMeals.ca.
I’ve raced Boston, New York, Chicago, Las Vegas, Erie, Pennsylvania, London—two times—Berlin, and I’ve just completed the marathon in Tokyo. I like racing abroad, though it changes a few things on race day. The following, assuming you might have a race abroad this spring or else one on a bucket list horizon, are tips to help make your run more smooth.
Pack your race gear in carry on! You don’t want to chance it not making it to your race destination. Think of your “pre race gear” or “flat runner/flat me” picture for social media. If it’s going in that pic, it should go in your carry on!
Bring warm throw away clothes that you can dump at the start line. (Throw aways are often collected and donated to people in need). If you don’t have room to pack throw aways, do some research and find a thrift or discount store you can stop by when you arrive.
Scout out local places you can purchase things you may have forgotten to pack. Finding the local independent run shop is also a great way to experience the local run community/culture. It can be fun to see new brands that aren’t necessarily available in your country.
Try to find a group to do your shakeout run with the day before the race. Tracksmith often does this at the World Marathon Majors, Berlin hosts their “Friendship Run,” Ottawa also offers something for participants, often times with John Stanton. It’s a great way to meet people from all over the world, see something new and soak in all the positive race vibes!
Other than your shakeout run and carb-heavy dinner, try to avoid making too many plans the day before the race. No museums or galleries. A day of the “slow shuffle” can put over a half marathon of steps on your legs that should be resting. If spending a day in your hotel room doesn’t suit you, consider a bus/boat tour. Watch that step counter on your watch and don’t let it get out of hand.
Bring Power Adapters and charging cables. While you shouldn’t be a slave to your watch, you certainly don’t want that dreaded low battery warning during your race! Make sure your plugs will work in the country you’re traveling to. You may need to invest in a converter or adapter. (Can you believe we stayed at a really nice hotel in London 2022 and it didn’t have any USB outlets?!?!)
Bring any “tummy safe” food you typically eat. Need those overnight oats for breakfast? Pre-measure the ingredients into Tupperware or Ziplock and pick up your almond milk when you get there. Scout out restaurants and make reservations, especially the day before the race. I like to bring snacks that aren’t always available abroad and put them in my drop bag so I have a little treat (Sour Patch Kids) right after the race. Bananas are fine, but come on…
Travel with a crew. There’s no need to feel alone, especially when there’s usually other locals going to your destination. It can be comforting to travel with a group of like-minded people. Meeting up post-race to trade war stories and enjoy a celebratory beverage or two can also be great. Another added benefit is your family or friends coming to support you can hang out with the other supporters in the group and not feel abandoned.
Connectivity is extra important if you’re traveling with a group. It can also be extremely useful for things like maps and translations. If you have a phone/device not locked to a carrier (Bell, Rogers, Etc.), E-Sims are the way to go. Airalo and Nomad are great options, just download the app and purchase really cheap data plans. Alternatively, most places will offer a portable wifi hotspot pod which will be much cheaper than your normal roaming costs.
Wear your medal all day, and the next day as well before it gets retired to your hidden location of choice. (Ours are all on hangers in our closet, one hanger/year). You’d be surprised how many people will congratulate you on the streets and how happy they are that you’ve come to their city to run a marathon. Toronto, you could learn from this!
All throughout the Chilly Half Marathon last Sunday in Burlington, the talk amongst runners was about Cam Levins.
Levins, a skinny 33-year-old from Black Creek, British Columbia, had just broken the North American marathon record in Tokyo and, while none of us will ever run like him, we all intrinsically understood the significance of somebody working hard, and achieving big things. Setting records. Cam, pictured above in Tokyo after his race with Krista DuChene, had done something many of us intend to do—run the marathon—faster than any other Canadian, 2:05:36, of all-time.
Levins now is North America’s all-time fastest marathon runner and, in Canada, he’s our all-time fastest half marathon runner, too: 1:00:18. By running that quickly Sunday in Tokyo, Levins is now guaranteed a spot on the 2024 Canadian Olympic team. He seems to be peaking.
“You always knew he was special,” said Reid Coolsaet, two-time Canadian Olympian, who was taking in the Chilly Half with his kids and cheering for the athletes he coaches. “I’m sure his performance has inspired everyone; it’s really good for our sport.”
It’s also good for our sport—and what makes Cam Levins relatable—is that his ascendency hasn’t been without pain. There’s been trials, there’s been tribulations. Eight years ago he nearly quit after being kicked during a race and tearing a tendon in his foot. Last year in the Olympics, he came in close to last. “I need to be better in every way,” he said at the time.
He’d already been running professionally for most of his life.
At 15-years-old, he was the 1,500 metre Summit League champion.
In 2012, he finished eleventh in the 10,000 metre at the London Olympics. (He also came in fourteenth at the 5,000 at those same Olympic Games).
Six years later, Cam Levins made his marathon debut at the Waterfront Marathon in Toronto. He broke the 43-year-old Canadian marathon record that had been set by Jerome Drayton.
At 2:09:25, he took almost a minute off that record-breaking time.
So what does this guy do—this guy with so many accolades and such a long history of success—after a disappointing performance?
He says he needs to get better in every way.
When we spoke with Cam after he ran 2:07:09 in Eugene, Oregon last summer, he said: “No matter what’s going on—whether things go well or go poorly—you can’t lose your belief in yourself, and you can’t lose it in races: You need to believe in yourself at all times.”
That belief is what had runners motivated on Sunday at their half marathon in Burlington and that belief is what you’ll need to propel you towards your goal this spring. We all know races can go poorly. I took off my bib at 8K and walked back towards the finish line. But every run is another opportunity.
Cam blamed his nutrition at the Olympics in 2020 for his disappointing performance, and changed his diet and added more strength training to his program. Instead of leaning out of his sport, he leaned in.
Instead of giving up, he doubled down.
That’s why Cam Levins’ record-breaking run in Tokyo is so important. All of our running is a decision. It’s not hard to turn on the TV. Plus, the irrefutable fact of life is: none of us are getting younger. Things we did then are harder to do now. So, how will you proceed?
Cam Levins, on Sunday in Tokyo, responded historically: he was actually winning the whole thing at 39K. Levins is the Penny Oleksiak of our sport. Connor McDavid. Andre de Grasse. A talent that only comes around once every fifty years. But the effort Cam puts into our sport can be universal, the heart. The response he has to bad days is teachable, the belief in himself—proven true—is something we all can share. That’s why we run: to feel energetic and powerful.
Cam Levins, running in ASICS, has us all ready to take on the world.
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