Pasta is always a good idea. This cavatappi pasta dish is one that’s versatile enough you can use whatever meat or pasta you have in your refrigerator and pantry.
Serves: 4-6
Prep Time: 25-30 minutes
INGREDIENTS
2 hot or sweet Italian sausages about 1/2 lb (250 g) in total
1 tbsp (15 mL) butter
1 medium onion diced
4 ripe plum tomatoes cored, seeded and diced, or 14 oz (398) can diced tomatoes
1 roasted red pepper cut crosswise into 1/2-inch (1 cm) thin strips
12 oz (375 g) cavatappi or scoobi doo pasta about 4 cups (1 L)
2 tbsp (30 mL) all-purpose flour
1 tsp (5 mL) dried oregano leaves
1/4 tsp (1 mL) nutmeg
1 cup (250 mL) milk
1/2 cup (125 mL) chopped fresh parley
1/2 cup (125 mL) extra smooth Canadian Ricotta
1 cup (250 mL) lightly packed, coarsely grated Canadian Parmesan divided
Freshly ground pepper
Salt to taste (optional)
DIRECETIONS
ONE: Bring a large pot of salted water to a boil. Using a sharp knife, slit each sausage down the side. Remove meat and place in a large ovenproof skillet. Add butter and onion. Set over medium heat. Stir to keep meat crumbly and cook until no longer pink, about 5 min. Add tomatoes and red pepper. Cook, stirring, for 3 min to soften tomatoes slightly.
TWO: Add pasta to boiling water and cook according to package directions or until al dente, about 8 min.
THREE: Meanwhile, sprinkle flour, oregano and nutmeg over sausage mixture. Stir to combine. Gradually stir in milk. Stir until mixture boils and thickens, about 3 min. Stir in parsley, Ricotta and half the Parmesan. Remove from heat.
FOUR: Preheat broiler. Drain pasta very well. Stir into sausage mixture. Add pepper and salt if needed. Sprinkle with remaining Parmesan. Broil for a couple of minutes or until top is bubbly.
They say all you need to run is a good pair of sneakers and some free time, and that’s true. But if you were to go skiing and didn’t have snow pants, there’s little chance that you’d enjoy the experience, and running is sort of the same thing. Chafing is no fun and neither is being wet, cold or overheated. Dayna Pidhoresky knows something about dressing for her sport. A lifelong runner, she qualified for the 2020 Tokyo Olympics at the 2019 Scotiabank Toronto Waterfront Marathon by finishing first Canadian female in the marathon. “Socks, $20; tights, $45; shirt, $30; coat, $100—getting off the couch watching Netflix, priceless,” she says, with a laugh. Here’s five tips for getting yourself a decent running outfit that won’t leave you out in the cold.
5. Socks matter.
Whether it’s a thick sock or a thin sock, that’s personal preference, but everyone agrees that you don’t wear cotton. “You want a wicking fabric to prevent blisters,” says Pidhoresky, adding that different types of socks range in their amount of cushioning, but nearly every sporting good store sells something for your feet made of synthetic materials, like acrylic and polyester. You can wash and dry your new running socks like anything else and if at first it makes you giggle—how the socks are designated for your left and right foot—that’s OK. It’s a right of passage of every new running getting serious in the sport.
4. If bashful, wear black.
Starting out, it may feel strange wrapping yourself in tight-fitting clothing and running around your neighbours’ houses dressed up like a sausage, so choose black when purchasing tights or T-shirts. Not only is the color slimming, but it’s easy to coordinate and gives a runner the impression of entering stealth mode, especially when many of the offerings are fluorescent. “When you’re starting out or shopping for a new runner, you can’t go wrong with one pair of black tights and a black shirt,” says Pidhoresky, who adds that sized medium in street clothes generally translates to a size medium in running gear, although certain brands like Mizuno, based in Japan, tend to run small.
3. Running clothes don’t have to be skin tight.
“I like running gear to be on the looser side for freedom of arms and shoulder movement, as well as the flexibility of adding a thicker layer over a shirt beneath my coat,” says Pidhoresky, who also dovetails us into an interesting conversation: whether or not to wear running underwear beneath your tights or running shorts. Many running shorts contain their own lined “runderwear,” and Dayna’s elite racing shorts are somewhat akin to swimsuit bottoms. However, with running tights, the choice whether or not to wear underwear is up to the individual. She and her partner, running coach Josh Seifarth, don’t wear underwear beneath their tights; I do—though I’m willing to experiment. “The main thing is you want technical fabric,” says Pidhoresky, as modelled above by Malindi Elmore, the fastest female Canadian runner of all-time. “You can decide for yourself on your underwear.”
2. Bra fit is essential.
Pidhoresky finds two pieces of equipment vital: her sneakers and her running bra. “Especially when you’re starting out, you really need something designed for higher impact,” she says, adding that bras designed for yoga or gym workouts will not suffice for the impact of running. “Running is a more intensive activity,” says Pidhoresky. Often mentioned as an industry leader is the Brooks brand, and there are also many companies that offer in-depth virtual fittings, like Knix. Lululemon, who Pidhoresky works with, is also known for their exceptional fitting bras.
1. A little money goes a long way.
You will never in your life go on a run and regret it and what you wear can have an impact on how your run feels. Odds are, you can get an entire outfit—socks, tights, shirt, and coat—for $300, which is basically five months at a GoodLife gym (or the time it can take you to become an experienced runner). It’s excellent that lots of new people are taking to running, but without the right clothing it will be hard to stick with the sport. Especially as the temperature drops. So spend a few dollars on your latest adventure. Like Dayna, pictured above, says: “Getting off the couch watching Netflix—priceless.”
To subscribe to iRun magazine, and enter our new Running is Awesome portal, designed to help new runners enter our sport, please click here.
Shelley McLean will tell us about how she and her daughter are running 8.1k to celebrate her late father’s 81st birthday, and to raise money for cancer research. We’ll talk to another participant in the Great Virtual Race Across Tennessee who has surprised herself with how far and how often she is running. And Lewis Kent will join us. He’s the Canadian runner who has set multiple records in the beer mile.
Get fired up with this welcomed change to your usually long weekend grilling. Ground turkey is mild in flavour, which means the addition of jalapeno peppers makes this turkey burger a favourite!
Makes: 6 Servings
INGREDIENTS
1 lb (500 g) ground Ontario turkey
1 onion, chopped
2 jalapeno peppers, finely chopped
1 clove garlic, minced
1 egg, slightly beaten
1/2 cup (125 mL) bread crumbs
1/2 cup (125 mL) tomato salsa
6 slices of your favourite cheese such as cheddar, mozzarella or Monterey Jack (optional)
Guacamole (optional)
Cilantro (optional)
6 burger buns
DIRECTIONS ONE: Combine ground turkey, onion, jalapeno peppers, garlic, egg and bread crumbs. Form into 6 patties. Grill on medium-high for 5-7 minutes on each side, until no longer pink in centre.
TWO: Divide salsa and cheese evenly among burgers. Heat until cheese melts. Place on bun and top with guacamole and cilantro (if using).
COVID-19 may just prompt the Third Great Running Boom. With gyms closed and Spin classes out, we saw people who exercise once a week increase their workout frequency by 156% during the pandemic. And for athletes who workout once or twice-per-week, their exercise frequency increased by 88%, according to RunRepeat, a website that helps people buy shoes. So what’s everybody doing? Running, of course. And while it’s true that all you need is a pair of sneakers, a running bra and some water, it’s also true that different feet require different sneakers. In a new series from iRun designed to initiate new runners into our sport, we look at a few overriding needs for new runners, like this one: What do I need to know in order to buy comfortable, affordable new running shoes?
5. You can’t only run in one brand of shoes.
Some people say, for instance, they can only run in ASICS. But that’s impossible: ASICS has tons of different lines of shoes. As does most every other even mid-sized athletic company. Each shoe from each company can be radically different, so keep your mind open when it comes to shoe brands. Popular brands include New Balance, Saucony and Nike, but there are also upstarts like MATH Sport, ON and Salomon, and none of these companies are “better” than others. It’s a matter of personal taste.
“The biggest mistake we see is that someone will see a shoe with the word RUN written on it, and think they’re good,” says Mike Anderson, owner of BlackToe Running in Toronto. “That’s a marketing tactic—doesn’t mean anything in terms of finding the shoes that are perfect to actually run.”
4. Lighter isn’t necessarily better.
Having super light sneakers is important if you’re trying to qualify for the Olympics or break the 2-hour marathon record. Otherwise, comfort is the optimal feature you should be seeking. Obviously you don’t want to run in a pair of bricks, but cushioning is important for new runners. Running is a lot of pounding, usually on concrete, and your shoes are shock absorbers: go easy on yourself when you’re just starting out—get sneakers that will absorb the blows, like the Brooks Ghost, Under Armour HOVR Machina, pictured, or the Reebok Floatride.
3. Running shoes don’t have to be ugly.
2020 has seen massive innovation with sneakers, including lighter foams, digitally connected features that measure strides, and a better over-all sense of style. And we’re not talking about the Stella McCartney line or something from Kanye West, but mid-priced technically innovative running shoes can have cool technical detailing, like the Asics Kayano or slick Lamborghini-shaped bodies, like the Nike Vapor Fly—shoes that look like the Batmobile. Having running shoes that motivate you to actually wear them is important. Get shoes that you think look cool. It will help you run.
“It doesn’t have to be a trade-off between function and fashion,” says BlackToe’s Anderson. “Running shoes should look good enough that you’re happy to put them on. It’s a boost psychologically.”
2. You will get injured if you wear the wrong thing.
“I can predict what kind of injury a person has when they walk in with new shoes,” says Anderson, mentioning shoes like slip-on Vans or Converse All Stars might be comfortable, but lack the necessary support that runners—especially new runners—need pounding on the concrete. Technical features to consider are the amount of cushioning, degree of stability, and range of heel drop. The vast majority of runners employ a “neutral” running style, which means you probably don’t need sneakers to correct pronation, or how your foot rolls with each step. “People come in and think they need a high-stability shoe or minimal shoe—and 90% of the time, they’re wrong,” says Anderson, who also recommends getting a virtual fit with a run specialty retailer like what he offers in his Toronto location, where runners can receive virtually 80% of what would happen in-store during a fitting.
A neutral sneaker with good cushioning that’s comfortable and looks good, like the Saucony Guide, pictured above, is what you’re seeking. And they’re out there. In spades.
1. Spend $160, and expect your shoes to last—at least—seven months.
Let’s say you’re a new runner starting out, and maybe you’ll run 10K per week. Maybe you’ll do three kilometres a few times to get started and gradually increase your distance by the spring to something like 30 kilometres-per-week, if all goes well. A good pair of sneakers can handle upwards of 700 kilometres, so you do that math. Of course, the winter can be hard on your running shoes, but if you buy a new pair of Saucony Omni ($180) or Pegasus by Nike ($155), you should be ably covered until Christmas, easily. If you’re not going to renew your gym membership, $160 isn’t that much to spend for your next seven months of workouts.
Oh, and one more thing: when buying new sneakers, keep a centimetre of space between your big toe and the end of the shoe. Your running sneaker should be the same size as your street shoe, although your foot might swell up to half a size when running your first marathon . . .
But we’ll save that for another day.
To subscribe to iRun magazine, and enter our new Running is Awesome portal, designed to help new runners enter our sport, please click here.
Dayna Pidhoresky qualified for the Tokyo 2020 Summer Olympics by winning first Canadian female at the 2019 Scotiabank Toronto Waterfront Marathon. A longtime friend of iRun, we asked her to look back on her happiest moments in her sneakers—an attempt to get all of us to reflect on how happy we are to be runners.
Winning my first running “medal” — because medals are better than ribbons said 11 year old me. It was a cross-country race and the year was 1997. I was in grade 6 and I had developed a love of running for the sheer joy of beating the boys. This first significant win was in a race that included other Christian schools from around Southwestern Ontario and I remember the finish like it was yesterday. The final stretch of the race involved crossing a long, narrow bridge across a large pond. As I neared that final single track segment, the girl leading pulled over to the side — seemingly exhausted and unable to continue. I don’t even know if I recognized I was near the lead, but that quickly changed as I came barrelling across the bridge towards the finish line. There I was met by our cross-country coach Mrs. Hayes who was thrilled and met me with a big hug. The fire in my belly to succeed at this sport shone a little brighter after that race!
High school training was such a blast for me — especially during cross-country season. I trained with my friend Alyssa, she was super speedy, much much faster than I was, and had a 200m-1500m track focus. This kept training challenging and oh so fun. We were nicknamed the “dynamic duo” and I don’t think training has ever been more enjoyable than when I was with her! We each had different strengths and pushed each other to be better while keeping things fun and lighthearted at practices — this was especially necessary for a person like me who can get stuck in their own head a lot of the time. Running through Malden Park in Windsor, in the fall — the wood chips under your feet, crisp air, friend by your side, it doesn’t get much better than that. She very likely kept me in the sport and for that I am so grateful for the companionship we had!
After University I worked and ran. Much of my running was done before heading off to my shift at the local running shoe store. I would be up early to have coffee before heading out the door. Often I was out running around the majestic Blue Heron hill as the sun was rising. This time alone in the morning was so meditative, so glorious. I’ve always loved nature so much and this area of the city is still one of my favourite places to revisit when I go home. Nowadays I am up and running a bit later but I look back on those early morning runs very fondly because not much can beat a sunrise run. . .
Except maybe a sunset run. A few years ago while vacationing in Mexico I experienced one of the most glorious sunsets while I was running on the beach in the evening. I always treasure these vacation times with my family who I don’t see nearly as often as I’d like since moving to Vancouver. It’s interesting how the moments I look back on with most joy are not always those podium moments but the times when I feel simply thankful to be doing what I’m doing. Whether it’s the company, the environment, the little things that make me smile along the way, I just love running in my running shoes and that’s probably why I will keep lacing them up every day.
But of course I could not leave this one out: winning the Canadian Olympic Trials in October of 2019. It’s okay if this remains my top moment of all time. I can certainly live with that. I am so proud of myself for just getting to that start line after one of the toughest, most rocky builds of my life. I stood on the line feeling grateful, healthy, and ready to celebrate the fitness I had managed to glean. I ran strong, confidently, and I was determined to show off all of OUR hard work. I wanted to be part of the conversation, I knew I had so much more in me! To show it all on the day that counted the most was very special. We have worked so hard and I finally displayed the fitness I knew I had. That win was for my TEAM.
Is it strange and a coincidence that a number of runners I know of and coach, have been picking up injuries during the past several months? I say strange, because for the most part training has eased off considerably with races and 2020 goals seemingly vanished. Yet, the number of runners with injuries appears to be increasing.
I have a few thoughts on this unexpected trend. Runners are creatures of habit and routines. Most runners work through training cycles with increasing workload paying meticulous detail to the important details (i.e. sleep, diet, strength training, etc.) preparing for their peak races. The pandemic has permeated every aspect of our lives. We are reminded daily of this and while the situation across Canada seems to be improving, health experts constantly warn us of the second wave.
It is no wonder many runners have lost focus, motivation and perhaps even hope amidst this climate of uncertainty, gloom and doom. Then there is the growing stress emanating from disrupted lives and relationships that are being tested. Many have been laid off work or face an uncertain academic year.
Social distancing while necessary and important have caused runners to forego training groups and the important social connectedness many of us need. While running has been viewed as a positive and healthy activity, many runners have been ostracized for running in public spaces and without masks. A paradigm shift, foreign to those of us who run. No doubt running under duress can only add stress and tightness to our muscles, to those of us sharing the road in public spaces.
While we continue as a society at large to return to a place of normalcy, I feel it is important to be mindful of why we run. Goals delayed are not goals denied. Our training needs to reflect the reality of our circumstances. Focusing firstly on maintaining fitness before performance, may alleviate short term stress and anxiety for some of us. Maintaining a planned routine is still important. As I often said, take care of the little things and the big things will take care of themselves. The opportunity to race again will return and no doubt we will be more grateful for those opportunities going forward.
Tim has been an active runner since 1969 and coach since 1978. He helped co-found the Longboat Road Runners, where he served as the club’s first head coach from 1981- 1990. Tim is a NCCP level 3 certified Distance Coach and has coached at the high school and university levels (Head Coach atNipissing and Ryerson) and at several clubs, notably University of Toronto Track Club and Toronto Olympic Club since 1978.
We’ll hear from Liz Taillifer, who ran 100 miles even though her event was cancelled and she developed blisters on her feet. Also, Sarah Hull decided to run 50 kilometres to show her support for frontline workers. And Noel Paine, who is running and racewalking and learning to adjust to a year in which nothing has gone to plan.
I’ve incorporated water activity in my marathon training for nearly as long as I’ve been racing marathons. The first time I went to our local Wayne Gretzky Sports Centre to use the pool was in 2004 when I had my first injury. I had debuted in Niagara Falls in 2002 in 3:28 and completed my second marathon in Ottawa in 2003 in 3:09. Up next on the list was the famous Boston Marathon in 2004. But instead, I found myself off the roads and in the water, learning how to properly use a swim cap and goggles, breathe between strokes, and pool run up and down the lanes.
Boston would come the following year. I distinctly remember how humbling it was—I could effortlessly run for hours but swimming one lap was an entirely different game. I was completely gassed but up for a new challenge. Between the bike and the elliptical machine, I made the water part of my recovery plan. I had heard the stories of how injured runners painfully agonized over seemingly never-ending pool running sessions, desperate to heal and return to the road or track. I, however, decided that once I was able to run again, I would continue to use the water because of its many benefits—and I didn’t want to only use it, resentfully, when I couldn’t run.
Over the next sixteen years I would continue to use any pool, lake, ocean or other available source of water to pool run, tread water, complete various exercises, and swim laps. I even completed a few triathlons. I found the water particularly beneficial when I was rehabilitating after my surgery to repair my fractured femur in 2014. I remember how accurate my physiotherapist was in saying how good it would feel for my legs to hang in the water. I’ve also had many other feelings of exhilaration upon entering the water over the years. Most notable is the summer of 2016 when I was heat-training in preparation for the Rio Olympics. After running with several layers of clothing at noon on hot and humid July days in Southwestern Ontario and sitting in the sauna, nothing felt as good as jumping into cool water and instantly feeling my body shift to recovery mode. Throughout the years I’ve also enjoyed using water to complete the many exercises I’ve been prescribed by my physiotherapist. There are countless benefits to using water.
Jonathan DuChene: 2020 will almost certainly be a year that we don’t soon forget. It reminds me of the movie Groundhog Day because in some ways every day feels a bit like the day before. Like many families, we have stayed closer to home and have somewhat exhausted the things ‘to-do’ here. We completed many miscellaneous tasks and projects—even cutting down a tree, cleaning up the brush and removing the stump! When the weather turned very warm in June and July, we thought about a pool and initially planned to pick up an Easy Set pool like we have had in the past. We quickly learned that they are virtually impossible to find. Our conversations turned to things more permanent and since we wanted to get the best value for our family we began to research Swim Spas. If you are unfamiliar with a Swim Spa think of a hot tub…now stretch out the length to between 13 to 19’, make it a bit deeper, and you have a Swim Spa. Our search initially took us online to manufacturers’ websites and eventually to our local stores to see if any had a Swim Spa that we could view. On a very hot June afternoon in Brantford, we got in line at Hooton Pools and Spas and heard the same message—pools are not available. However, we could speak with Mike about our options. Since COVID precautions were in place, we waited our turn to enter the store to meet with Mike who gave us the run-down on their Swim Spas. There would be a lead time of 10-12 weeks so we did not rush to make a decision. We left that day with plans to do more research.
Krista DuChene: When our family started discussing the purchase of a pool for our own personal use at home, I knew I could make anything work—I’m always happy in water. After much family discussion and research by my husband, we were quite excited to use some saved money to commit to purchasing a “Coast Spas1302 Bench Performance Series” Swim Spa from the Swim Collection. And even better, we would be purchasing it through Mike Carey at Hooton Pools and Spas, a local business established in 1977 (the year my husband and I were born!) Mike’s service has been excellent. He has personally and professionally impressed us since the first day we started researching Swim Spas. We look forward to using our Coast Spa for so many reasons: pool or hot tub benefits, water therapy and health benefits, year-round use, convenience, and social get-togethers with family and friends.
Jonathan DuChene: After looking at more brands and visiting more stores we found ourselves back at Hooton’s speaking with Mike about a Coast Spa. We were very pleased with his service and knowledge, and placed our custom order – the DuChenes are getting a Swim Spa!!
Our back yard does not leave much room for a conventional pool and there are pools around we can use if we need to dive but the Swim Spa offers us something that we can use for 12 months of the year. It occupies a footprint that fits our space and we are pleased to choose the Coast Spas brand as they are a Canadian Company that understands our climate. Additionally, we are happy to “Buy Local” at Hooton Pools and Spas. As we wait for the Swim Spa to arrive, we can get our concrete pad poured and the electrical work completed in preparation for installation.
Krista DuChene: The Coast Spa 1302 comes with swim resistant jets, a swim tether, exercise bands and row bars. I will be able to routinely hop into it to cool down after warm summer runs or warm up after cold winter runs. I can use it to cross-train on easy or recovery days, to prevent or heal injuries, and spend quality time with my family. Lastly, as someone in her 40’s aiming to maintain competing at a professional level, this just might help extend my career a bit longer.
Life is like a race and I was about to get a mid-race surprise.
The world was waiting for the next big pandemic after the infamous influenza pandemic of the early 1900s, but oddly enough it does not mean we were expecting it or ready. Runners had their routines, their training and races planned and we stood poised with laces tied and running shorts on when COVID-19 made its world-wide debut.
I felt like I had been caught with my running shorts half-way down, stuck in the bush, mid run when people started getting sick and things started shutting down. I had no idea the impact this virus was going to have on me and the world. The pandemic firmly placed me in a spot I was not expecting to be. I had started 2020 with a plan, like I was running a race. I had built my base, got my life and running organized and had plans. I was feeling good.
I suddenly found myself without a job, with my 2020 plans canceled and no races or running events to look forward to. It was a little bit of a shock. I had been on contract with an organization for almost two years waiting to compete for a permanent position. My contract was extended till May and HR was ready to post a competition for the position I was working in. I was posed for some stability and looking forward to pinning down a job was enjoying and had looked hard to find.
My paced slowed and my mind screamed out, trying to get itself around the problem that had suddenly thrown itself in my path. I had seen the possibility coming but the reality hit like red-hot rubbed nipples during a marathon. Unexpected and piercing. I stumbled but I did not fall.
I was a runner who had been tying up my running shoes for over 30 years and I had survived a very dark period of my life and acquired a mental health toolkit and approach to weather hard times. The tools I have do not make things go away but they allow me to find peace, calm and find ways to approach and attack a problem. One of them is running.
Being a runner has taught me that despite all my best efforts and planning, proper nutrition, research and doing all that I can, things still happen. I cannot control everything in life and running. I can however control how I react, how I deal with it and how I am.
Taking a page from most running and marathon plans and advice. Roll with the punches, be flexible and adaptable. Plan for the best but be prepared for the worst and even if the worst is not even anything you imagined, step back, take a breathe and smile. Take account of what you do have, not what you don’t. Focus on the positive, not the negative. Grab hold of what you can control and acknowledge and let the rest go. Enjoy the run, the moment while still looking ahead.
I kept running and tried to view my unexpected free time at home as an opportunity to be with family. I am taking time to look for new opportunities job-wise and to re-think what I do. I kept lacing up but also tackled my new love of racewalking and laid down a 26-minute 5k. I found new goals, things to keep me busy, I took the time to write, blog and podcast and make new connections. I also remembered to relax, meditate, and keep things balanced as well. I kept going.
Its like that amazing marathon you planned to run. What was planned as a PB run with perfect conditions and you feeling great – turns into a rainstorm and stomach troubles. Take a breathe, evaluate things, slow down if you need to and keep going. Adjust your plans and goals and get the most out of the situation. Get to the finish line.
Remember what is important in life and enjoy your running. Find what makes you happy and hang on to it. We are all in this together.
Noel Paine is an Ottawa-based communications professional, freelance writer, blogger, podcaster and runningdad. He believes donuts go bad and should be eaten before they run away.
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