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Sunday, September 29, 2024
Blog Page 237

Banana walnut oatmeal

I love oatmeal. I’ve had it for breakfast almost every day for the last few years. However, I’ve gotten in to a bit of a rut: cook oatmeal in microwave, stir in peanut butter, top with Greek yogurt and fresh fruit (usually a banana or berries). So when I spotted this recipe in the May issue of Oxygen, I decided to mix it up. I’m glad I did – this was delicious!

Ingredients

1 medium banana, mashed

1/2 cup rolled oats

1 cup skim milk

1 tbsp wheat germ

1 tbsp ground flaxseed

1 tbsp walnuts, crushed

1/4 tsp cinnamon (I added this)

Directions

1. Combined banana, oats and milk. Microwave on high for 3 minutes, stirring each minute. (I actually did this step on the stovetop and that worked just fine.)

2. After cooking, stir in remaining ingredients and serve.

The magazine claims this serves two but I think that depends on what size breakfast you like. I’d say it serves one hungry runner.

 

Sunday April 22, 2012- Virgin London Marathon

‘ello ‘ello ‘ello RG.
Coming over ‘ere I was prepared not to be jealous of the runners. It was a good time talking to runners about coming to Toronto to run the Scotiabank Toronto Waterfront Marathon. I had some great enthusiastic help from two ladies, Danielle and Jade. (One of the exhibitors from the Skins booth across from us thought they were models).
We thought about putting a board up to record the response to my question “Are you ready for Sunday”
Most of the replies were “as ready as I’ll ever be” or “I had better be” We also got a few “Yes” and a few “I don’t know, I have been injured”
Even when I got into the early finish area as a photographer, I was still not thinking of running. (and unfortunately, for one reason or another, since last Sunday I have run only 3k)
I witnessed (and photographed) the men’s wheelchair winner David Weir of GB the favourite.(1:3226) Canada’s Josh Cassidy was 9th in a time of 1:53 (but remember he won Boston on Monday)
The GB favourite women Shelly Woods won the women’s wheelchair (1;49;10) while Diane Roy of Canada was third (1:53:05

I had access to a great wi-fi so was able to monitor the leaderboard to watch the showdown between the eventual winner Wilson Kipsang (2:04:44)and the sprint finish between Marti Lel (2:06:51) and Tsegay Kebede (2:06:52) but the frustrating issue for me, because this was my first time, was going away from the finish line to take pictures of the top 3 winners while the other runners were coming in.

The same thing occurred with the women’s race when Mary Keitany (also known as Queen Mary) finished 1 minute ahead of Edna Kilagat and soon followed by Pricah Jeptoo (2:20:14)
Mary set a course record in a time of 2;18;37

Then we scrambled to the presentation/awards ceremony (I have a small Olympus camera) and had to jossle with the big zoom lenses weilded by the pros. I was able to use my iPad held up over their shoulders to get some shots.
Prince Harry was present to present the awards, so that was a fairly cool bonus.
Being in the press area was exhilirating and exciting and I was so glad the iRun gave me the opportunity to be there.
Also have to thank Canada Running Series to allow me to be their ambassador for their premier event.
Fauja Singh’s picture was on the STWM brouchure and when he came to the booth is was electric.
and for the WOW factor.. he ran 7:49:21 which is a new WR for the 101 year old man.He is entered as the 70+ category. He is scheduled to return to Toronto in October to run the 5 km.. (but who knows if he will change his mind and run another marathon)
I stayed around for another hour to watch the other runners come across the finish line. Then I decided to walk back along the Thames (from Buckingham Palace- the finish line) to where I was staying near London Bridge- it takes about 1/2 hour to take this scenic walk (past the London Eye. This section is filled with buskers entertaining the tourists.
As I wound my way through the runners is when I developed Marathon finisher envy and wishe I was able to have run the course.

Oh well, I will have to wait to run on May 6, to complete my 4:30 hour pace bunny duties at the Goodlife Toronto. Marathon.

I fly home on Tueday morning, so give me a few days for the elite picture.

April 21: Still in London

For me, sitting in the Travelodge Tower Hotel after a few pints is the best. After spending the last 4 days promoting the Scotiabank Toronto Waterfront Marathon at the Virgin London Marathon has been a tiring yet satisfying envent.
We passed out over 3000 flyers and received a lot of possitive feedback about running Toronto,
Met a friend from Toronto who is working on the Olympic venue and had a few pints and soak up the UK culture.
I was at the elite press conference on Wednesday but took no pictures with me. Will post the them when I get back.
I have a media photo bib for Sunday at the “de facto” Kenyan trials so hope I get some good photos.
Come back to this site soon for my report and pics.
The calibar of runners is amaszing.
The weather forcast is dodgy.
Met at least 6 Toronto runners I know who traveled here to run.

Roasted pork tenderloin, Parmesan potato gratin and creamed brussel sprouts

A few weeks ago, we decided to change our Easter tradition. Instead of Mama Shuffler slaving away in the kitchen all day, Mr. Shuffler and I volunteered to do so. This is the main course we put together. This would definitely work for an Easter dinner but I think it would also make a really nice Sunday dinner or any day that you’ve got a bit more time to put in to the kitchen. The pork and brussel sprouts recipes come from How to Cook Everything (I can’t recommend Mark Bittman’s cookbooks highly enough) while the potato recipe was found here.

Roast Pork with Garlic and Rosemary Thyme (The original recipe calls for rosemary but my parents didn’t have any)

Makes: 6 or more servings

Time: 1.5 to 2 hours, largely unattended

Ingredients

Salt and freshly ground black pepper

2 tbsp minced fresh rosemary leaves or 1 tsp dried rosemary (or thyme)

¼ tsp cayenne (optional)

1 tbsp sugar

1 tsp minced garlic

One 3- to 4-pound pork loin roast, bone in, one 2- to 3-pound boneless roast or a similar-sized portion of shoulder or fresh ham

1 ½ cups dry white wine or stock

1 tbsp butter (optional)

1. Heat the oven to 450°F. Mix a liberal amount of salt and pepper with the rosemary, cayenne if you’re using it, sugar, and garlic and rub it all over the roast. Put the meat in a roasting pan (use a rack if the roast is boneless, but don’t bother if the bone is still in) and put in the oven. Roast, undisturbed, for 15 minutes.

2. Pour about ½ cup of the wine over the roast; lower the heat to 325°F. Continue to roast, adding about ¼ cup of liquid every 15 minutes or so. If the liquid accumulates on the bottom of the pan, use it to baste; if not, add more.

3. Start checking the roast after 1 ¼ hours of total cooking time (it’s likely to take about 1 ½ hours). When it is done – an instant-read thermometer will register 145-150°F – transfer it to a warm platter. Put the roasting pan on the stove over 1 or 2 burners over medium-high heat. If there is a great deal of liquid in it, reduce it to about ¾ cup, scraping the bottom of the pan with a wooden spoon to release any brown bits that have accumulated. If the pan is dry, add 1 cup of liquid and follow the same process. When the sauce has reduced some, stir in the butter if you like, slice the roast, and serve it with the sauce.

Creamed Brussels Sprouts

Makes: 4 servings

Ingredients

2 tbsp butter

2 shallots, finely chopped

1 bay leaf

1 sprig fresh thyme

1 cup cream or half-and-half (I think I used 2% and it seemed to work)

Salt and freshly ground black pepper

1 pound Brussels sprouts, trimmed and halved

Pinch freshly grated nutmeg

1. Put the butter in a medium pot over medium heat. When the butter is melted, add the shallots and cook until translucent, about 2 minutes. Add the bay leaf, thyme, cream, and a good sprinkling of salt and pepper, bring to a bubble and add the sprouts. Cover and cook until the sprouts are tender, about 20 minutes.

2. Stir in the nutmeg and check the seasoning, adding more salt and pepper as necessary, and serve.

Parmesan Potato Gratin

Serves 4

Ingredients

2 lb (4 large) russet potatoes, peeled and thinly sliced
Salt
Freshly ground black pepper
1 lg Clove garlic, finely chopped
6 T Freshly grated Parmesan cheese
1 1/2 c Chicken stock

1. Preheat oven to 400F.Lightly grease oval gratin dish and arrange a layer of potatoes on bottom. Sprinkle with salt, pepper, 1/3 garlic, and 2 tablespoons cheese.

2. Repeat twice more and pour over stock.

3. Bake for 45 minutes to 1 hour, stirring potato mixture every 20 minutes or so, or until potatoes are tender.

4. Place under broiler for 4 minutes or until top becomes golden brown.

Hot-break Hill?

We’re back from Boston!

What a day.  What a race!

More to come…but the good news is that Kiska and I did not melt out there on the race course!  As I am sure you have heard, it was one hot day, indeed!

We managed to pull ourselves together and look like pro’s for this lovely photo (how triumphant)!!

Those Red-Hot jackets are indicative of the Red-Hot temperatures that day!
Those Red-Hot jackets are indicative of the Red-Hot temperatures that day!

Don’t take it personally!

So this morning when I was out for my run, a car pulled over.  For me, this means:

  1. Making sure the vehicle isn’t turning into an entranceway I might be running through. Then…
  2. Looking to see if the window rolls down; this is a good indicator that the driver would like to ask for directions, because I am really not important enough for anyone to take out a mob hit on me. If you are wondering, roughly 50% of those cases result in directions to the nearest Tim Hortons.

If conditions 1 and 2 are not the case, I ignore the car because 99% of the time, it has nothing to do with me.  So in this morning’s instance, I continued on my way. Then, there was a honk.  This could mean:

  1. The driver was picking someone up at the house the car stopped in front of, or…
  2. The driver was honking at me.

Now, something else non-runners need to know is that 99% of drivers that honk at a runner do so because they are either (a) Angry (about 95% of cases) or (b) Creepy (about 4%).  Only 1% of the time is it because (c) the runner actually knows the person.

I think you can all see where this is going…in my defense I would like to say that I run without my glasses.  I can see where I am going just fine, but I can’t read signs from far away and people are blurry.

Back to this morning…when I heard the horn, I turned to see if it was (a) or (b) above, not thinking that it could be (c), and there was a blurry person waving a blurry hand in a slow kind of way.  So of course I assume it is (a) above, and angry person is being polite enough to use all fingers instead of just one, so I wave back with attitude and keep going.

Then the car pulls up closer and rolls down the window and the driver says, “Don’t you recognize the car?” Of course as soon as the driver got within speaking range and spoke to me, I knew EXACTLY who it was (again, in my defense, I had only seen the car once, and it was in the driveway when we went to visit, so I didn’t even have a neuron-pathway formed that connected him to the inside of the car. Also, this person lives in a town 40 km away and works in a city that is even farther and in a different direction, so I didn’t really expect to see him on a side street in my town at 7:00 on some random Wednesday morning).

We had a little chat (turns out he was on a work field-trip to another city like 3 hours away, and in retrospect, probably only turned down that side street when he saw me in the crosswalk of the more major street and wanted to wave) and he went on his way.

Now this left me with mixed feelings.  First, I was all excited in that how-nice-I-got-to-see-this-person kind of way, as well as the get-to-go-home-and-say, “Hey, guess who I saw today!” kind of way.  But the flip side of it is that I felt like a moron and a bit of a jerk for not recognizing him.

I guess what I am trying to say is, don’t be offended if your runner doesn’t recognize you while they are running.  He or she has learned not to respond to people to avoid those awkward “wasn’t waving at you” moments and “don’t you smile at me, you are nothing more than a gigantic impediment to my morning commute!” moments – and you are out of context.  In fact, you should be flattered – after all, you are part of your runner’s 1% – and not in that bad “Occupy” kind of way!

Roasted butternut squash and shallot soup

I made this for Easter dinner last week at my mother’s house and it got raves. The original recipe comes from The Cooking Light Gluten-Free Cookbook.

Ingredients

4 cups (1-inch) cubed peeled butternut squash (about 1.5 pounds)

1 tbsp olive oil

1/4 tsp salt (I omitted this, like always)

4 large shallots, peeled and halved

1 (1/2-inch) piece peeled fresh ginger, thinly sliced

2 1/2 cups fat-free, lower-sodium chicken broth

2 tbsps chopped fresh chives

1. Preheat oven to 375.

2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375 for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.

3. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives, if desired.

Yield: 6 servings (serving: 2/3 cup soup and 1 tsp chives).

Creating Vertical Momentum for Uphills

Hill3

In Chi Running you move our center of mass in front of your ankles so gravity pulls it downward causing you to fall forward. The momentum of the forward fall pulls you horizontally. This works well on the flats but when you encounter an uphill, you need to not only move forward but also upward. You can continue to use the forward fall on the uphill to create horizontal momentum but you also need to create vertical momentum and you want to do this without using the muscles in the legs and feet. Vertical momentum is created using both posture and arm swing.

Posture
You first push upward with your posture. This creates a vertical force in the opposite direction of gravity to make you lighter on your feet.

Try the following drill to learn and feel how this works:

(1) Completely slouch your posture and drop your focus into your feet and feel the weight on you the bottoms of your feet and arches. This is your body weight due to gravity.
(2) Now image your head is a balloon and the rest of your body is a string. Push your head upward until you are as tall as you can be, as if the balloon is pulling up on the string to straighten your posture. Do this and feel the weight lessen on your feet and arches.

Perform the drill a number of times to really convince yourself … slouch your posture, note the weight on your feet and arches and then push upward with your head and feel the weight lessen once again. When you feel less weight this means you are lighter on your feet and will have an easier time moving up the hill in a vertical direction. (Note: Your posture should be aligned and tall whenever you are Chi Running and you should just be re-verifying it is correct on the uphill).

Arm Swing
The next thing you do is change the way we swing our arms to create additional vertical momentum.

Try the following to learn and feel how this works with the posture drill:

(1) Completely slouch your posture and drop your focus into your feet to feel the weight on you the bottoms of your feet and arches. Now start throwing punches straight downward towards the ground and feel the increase in weight on your feet and arches. The downward punching is meant to demonstrate how your arms can be used to create momentum. However, momentum in the downward direction increases the weight on our feet and arches and is counterproductive.
(2) Now push upward with your posture, completely relax all the muscles in your legs and feet and start driving your arms not forward but upward towards the sky. It is more than just moving the arms in the upward direction. You need to drive hard enough to generate an upward force so that you will feel much less pressure on the bottom of your feet with each punch. In fact if you drive hard enough and with completely relaxed lower legs and feet, you can generate enough upward momentum to cause your heels to lift off the ground with each forward arm swing. Wow, you are so light on your feet they actually leave the ground!

Putting it together
How do you put this all together for an uphill? As you approach the uphill you:

(1) Push upward with your posture;
(2) Increase you lean into the hill to ensure you are not leaning backward where gravity will actually pull you backward.
(3) Decrease your stride length
(4) Relax all the muscles in your legs and feet
(5) Keep your heels down when your feet are in contact with the ground so you don’t come up onto the balls of your feet and engage your calf muscles
(6) Drive your arms upward towards the sky and feel the vertical momentum pull you up the hill. The steeper the hill the more forcefully you drive the arms.

You may actually be breathing hard from the amount of work performed by your arms. This is OK because the intent is to save the legs and feet from expending additional effort to climb the uphill.

London England March 17

Hello runners: Arrived at 8 am and got my presss pass and my early finish pass. Got to chat with Emanuel Mutai and Mary Keitany (the winners from last year’s Virgin London Marathon) and their pictures will be posted when I return.
Also got to chat with Dave Bedford the RD for the London Marathon.
He has invited an amazing talented fast group of runners.
The weather is shaping up to be almost perfect. unlike Boston.
The Canada Running Series booth at the expo is up and almost ready for the crowds. We don’t have power yet, but hope that gets rectified.
Tomorrow(Wednesday ) the rest of the field will be available for more questions.
The usual questions. do you want to win London or get picked for the Olympics.
The answer ” I want to win London and hope to get chosen to run for my country”
just like the runners I am Getting excited. This will be different, to watch the race without running it.

Running Across The Gambia

andrea_moritz

By: Andrea Moritz

As runners from coast to coast are preparing for spring races, Ottawa runner Andrea Moritz is preparing for a special kind of run.  There will be no cheering spectators, no aid stations, no chip timing, no balloon-arc finish line, no medal and no Boston qualification.

Her start line will be a cinder block in the rural community of Koina on the Gambia’s Eastern border.  Her race course will be a dirt road that follows the Gambia River across the West African country all the way to its Western coast on the Atlantic Ocean.  Her adversaries will be the extreme heat and oppressive humidity.

Andrea will make the 424 kilometer solo journey across the Gambia over the course of 14 days by running more than 30 kilometers each day. Her goal is not measured in time or pace, but in dollars.  Andrea’s run is a fundraiser in support of a Canadian national charity, the Nova Scotia – Gambia Association. (NSGA), which has been working with West Africans for over 25 years to keep kids alive and communities strong.

“The HIV/AIDS rate in the Gambia is seven times higher than that in Canada and each year, over 1000 children under the age of five die of malaria.  Both these diseases are not only preventable, but also treatable,” said Andrea.  “The programs of the NSGA save lives by making children and youth aware of these important health issues and of how to protect themselves,” she added.

Andrea’s support crew will consist of two employees of the NSGA who will arrange logistics and will keep her fed and hydrated throughout her run.  Members of the crew may also keep her company during parts of her run.  But the company of kids from the villages through which she will pass can also be expected from time to time – after all, a tall, white woman running through rural Africa is likely to attract her fair share of attention!

Andrea’s motivation is simple: ‘‘I have travelled to Africa on a number of occasions and had a fantastic and enriching experience each time.  The spirit of the people is just amazing and Love4Gambia is a great opportunity for me to give something back to a place and the people who have given me so much,’’ she said.

If you would like to get involved, you can join the Love4Gambiacharity team in Ottawa Race Weekend, the Blue Nose Marathon Weekend or the Chocolate Race. For more information, see the race teams tab at www.love4gambia.com.  You can also make a donation and follow Andrea’s progress this summer through the Love4Gambiaweb site.

Mizuno is proud to support Andrea’s run across the Gambia this summer and wishes her all the best!