By now, I know, this isn’t the first article you have seen or read about how to stay motivated during uncertain times. We have all been patiently waiting to see what the World is going to look like for weeks—months. We have all had our target races cancelled or postponed. And are now accepting the possible reality that our fall races too will be pushed away from us to some uncertain date.
It’s frustrating. Trust me, I know. After battling my body since the 2016 Olympics—yes, nearly four years—I was finally ready to start toeing the line and clawing my way back to the upper ranks of Canadian Distance running. I went from an unmeasurable and uncontainable amount of motivation to counting three kilometre runs with my pup as “training.”
At first it was easy for all of us to stay motivated. For me, just celebrating being able to run healthy was enough to get me through the first month of the earth being closed. But like anyone, that celebration slowly stopped being enough. I am hungry for more and not being able to lace up and race due to circumstances completely outside of my control is not a scenario I mentally prepped for during all of those years of surgeries, rehab, and rebuilding.
Through the past few years I’ve tried to force my body to run the mileage I used to do mindlessly. I’ve not run for months at a time to focus on cross-training and fixing my weaknesses. I’ve lined up to race with essentially no proper training. I’ve had perfect training blocks only to end up either needing another surgery, or as was the case this past December, developing a femoral stress fracture and having to start from scratch.
I remember being frustrated last year that I couldn’t really get more than 4-6 weeks of training without having some sort of setback. It wasn’t until my chiropractor reframed things for me that I became more patient with my body and the things that are outside of my control. He told me to look at each of those 4-6 week blocks as mini-builds. That yes, I used to be able to build a season that lasted months and had large lofty goals associated with them, but for now I have to look at what I gain in each mini cycle. And that eventually those 4-6 week blocks would become 6-8 weeks and so on. It seems like a simple enough concept, but it was a total game changer.
It helped me take the pressure off of chasing after race schedules and timelines, and instead focus on what I wanted to accomplish in the short term.
It’s a mindset that is helping me stay the course right now. I can’t let myself worry about what other runners are doing—some are still doing big workouts, others are running by feel, some aren’t running at all. Instead, I just focus on what I want to accomplish every few weeks—and not all of my goals are running related. For those that follow my social media accounts I am currently in a three week to three kilometre time trial challenge with another runner based here in Colorado because we both were hurting for motivation and wanted something to build towards. I haven’t raced a 3k since my early 20s, so I have no “Olympic Lanni” measure to hold myself to. After we “toe the line” on Sunday, I am going to shift my focus to something else for the next few weeks. I really want to be able to do a single leg pistol squat again, so maybe that’ll be my next challenge.
I guess that’s what I’m trying to say here. That during these uncertain times we can still train and have goals we want to accomplish. But make it fun. If you haven’t been running, join an online challenge or sign up for a virtual race to get your bum out the door. If you’re feeling a bit burnt out, then find a Netflix series and allow yourself to enjoy it—and for real, guilt free. When was the last time you did a handstand? Or practiced yoga? Do you have two trees in your backyard? Instant soccer net right there to practice some coordination and movements outside your standard running gait. Forget the pushup challenges we keep seeing on Instagram—grab a beer (or a pop) and see how many push up planks you can do taking sips. I am not trying to sound ridiculous. I certainly haven’t given up on my lofty goals of making my way back to Olympic level running. I just recognize that maybe the past three years have given me an outlook that is keeping me happy and healthy during these scary and isolating times. We are runners even if we aren’t racing. Taking some down time does not make us lazy or weak. Finding new challenges does not mean we are giving up on our actual running goals.
The World is a little weird these days – might as well join on in. Stay safe. Train smart. Be happy.
This week, the Quebec government begins easing physical distancing policies in the wake of the coronavirus outbreak, including re-opening retail businesses despite the province accounting for more COVID-19 cases than all other Canadian provinces combined.
Race organizers in the province have officially cancelled or delayed their events until at least August 31, similar to other provinces across the country, opting for virtual races as replacements. That said, recreational runners across La Belle Province will soon begin to run on the province’s roads and trails in greater numbers as the weather warms this spring into summer, heightening the risk of further spikes in infections and fatalities.
“People are being really careful with the reopening as it’s not like our COVID cases are going down at all,” says Olympian Charles Philibert-Thiboutot, one of Canada’s premiere middle distance racers, born and based in Quebec City. “What I fear is that by forcing reopening like that, I anticipate people having this weird feeling of hostility to keep distance in public places which will make day-to-day activities uncomfortable and creepy.”
Understandably, runners across the province and elsewhere in the country feel caught between a rock and a hard place when it comes to weighing the pros and cons of venturing out for a run these days; do the myriad physical and mental benefits of running outdoors outweigh the risk of contracting a disease as virulent and life-threatening as the coronavirus?
André Mollema, an Ottawa Paramedic who also services those in need in Quebec, just across the Ottawa river, says running provides essential emotional and mental relief from the rigours of his job. He works with Team Awesome at the Scotiabank Ottawa Marathon and is very involved with our sport.
“I love to run. It’s the best prescription to deal with the stress of being a paramedic, and on the home front as a husband and father of three kids, especially right now when we’re all stuck at home,” he says.
Terry SanCartier, an avid runner from Gatineau, looking to complete his 100th marathon before turning 50 in late November, found he had no choice this spring but to run virtual races to stay on track and complete his goal.
“Before the pandemic, I never even considered a virtual race,” SanCartier says.
That said, Sancartier still feels the same nervous anticipation before running a virtual race as he does when competing in the real thing. He also makes sure to adhere to proper social distance policies. “I prefer going out when the weather is less than ideal and fewer people to avoid. I keep more than the standard 2-metre distance and I try and hold my breath as I go past other people,” he says.
Marie-Eve Lessard, a competitive runner and leader of a small running group in the Val-Bélair area of broader Québec City is especially worried about how easing social distancing policies in the province will affect the physical and mental health of frontline workers in the medical community. “I’m just afraid that frontline workers in hospitals will burn out and won’t be able to do their job.”
The entire country will be watching Quebec’s reopening, as things like the situation in Montreal and the schools getting back in session remain fluid, and scary, day after day. For his part, Philibert-Thiboutot feels like non-runners will feel more of an impact from the reopening than runners. And he echoes a sentiment shared by the Globe & Mail health reporter Andre Picard, based in Montreal, who thinks what all of us facing social distancing provisions need is the same solution—more open space.
“Some people have been hostile to runners which in a way I can understand; if you are older, you don’t want to catch COVID from a runner,” he says, adding that his coach believes small track meets may soon open up. “However, having travelled around the world, Quebec drivers are by far the least courteous I know, and even if some 4-lane boulevards are void of traffic, drivers still get mad at bikers/runners/walkers having to go in the street to keep a safe distance.
“The only issue I can see with Quebec’s reopening is how the roads will start having traffic again, putting runners, bikers and walkers more at risk.”
As the 2020 indoor track season commenced, I committed myself to racing a full season since having my son. The years of consistent training postpartum were beginning to click, as well as regaining my confidence on the track with the help from my coach, Sue Deighan, from the Newmarket Huskies. As March approached, I never would have anticipated that would be the last time I saw my teammates and my elementary students for the foreseeable future. Here are some tips to staying positive within your training and keeping kids engaged during remote learning.
My Top 5 Tips for Staying Positive:
Trust the Process: One thing that has given me comfort during this time is reflecting upon my training over the last few years. Whether it was hill training, speed training on the track, they all had a specific purpose. I am using this time without my team; to explore new trails and routes and return to tempo based workouts versus high intensity.
Reflect: On days I am feeling less motivated about the unforeseeable future of racing, I look back at my training log, photos from races and practices. I look at my progress and remind myself of the reasons I love the community and the sport.
Find Some Run Happy: Brooks has been posting a series of challenges. Whether it is a shoe lace tying race or creating your own finish line—viewing people’s posts on social media always gives me a good laugh and puts me in a positive mood before I get out the door for my run.
Reach Out: Whether it is FaceTiming my teammates, or having Zoom team meetings, it is always nice to talk to teammates and share challenges or positive aspects of your current training.
Being Thankful: Some days optimism can be bleak, but I try to remind myself about what I am thankful for each day, such as my family.
5 Tips for Helping Your Kids Learn Remotely:
Incorporate Your Child’s Interests: Whether it is a creative writing piece or simply teaching your child to write their name, I always like to encourage incorporating individual interests. My son loves creating his own science experiments, so I have him writing his name in shaving cream versus always using a pencil and paper.
Take Your Classroom Outside: With my son, I will set up a picnic table in our backyard and have him complete activities outside for a change of scenery. I have him use materials around our backyard to make letters of the alphabet!
Reaching Out to Your Teacher: Reaching out to teachers when your child is struggling or does not fully comprehend a task. They can help to clarify any questions.
Talking to Peers: Discussing ideas on the phone or through virtual platforms with peers can help to refocus and remotivate students to complete tasks or assignments.
Get Active with Outdoor Challenges: For science it is always fun to incorporate outdoor hands on activities. For my structures science unit, I have my students building structures outside using materials they found. Having a child even create their own sport
My Brooks teammate, Devan Wiebe, recently found a quote written on a sidewalk that stated “the comeback is always stronger than the setback.” I think it stands as an important reminder to focus on the positive moments in your life or in training. We will all get through this together. Happy Running!
One thing can be certain in these uncertain times. We all need to eat and in some cases, we’re more hungry than ever. With more time than ever to run, getting the right nutrients is as important as ever. That said, we also want, and need to take enjoyment in our our mealtime too. So we rounded up six recipes, that make eating healthy and simply delicious. Using ingredients you probably already have in your pantry, fridge and freezer, each one can be on your table in sixty minutes or less. That’s right, allowing you to enjoy the whole mealtime experience.
Chicken and Pasta alla Carbonara
Adding chicken to this classic dish makes this a satisfying dish, using ingredients you have right at home but might never thought of using altogether in one pasta dish
ONE: Have all ingredients at room temperature before starting.
TWO: Cut the sliced bacon crosswise into smaller pieces. Sauté bacon, onion, garlic and chicken in a medium sauce pan until nicely browned and chicken is fully cooked. Drain fat from pan.
THREE: Time this so the mixture finishes cooking just when the pasta is done and you are ready for the final steps of putting together the whole dish. It is critical that the pasta and the chicken mixture are very hot for the dish to be a success.
FOUR: Cook the spaghetti according to package directions using plenty of boiling unsalted water until al dente. Drain well.
FIVE: Meanwhile, whisk the eggs with the salt, pepper, red pepper flakes, grated Parmesan cheese and the fresh minced parsley (or basil or other fresh herb of your choice).
SIX: Drain the pasta and pour it into a large bowl. Add the hot bacon mixture and toss to coat. Then toss again with the egg mixture. The heat of the spaghetti will cook the eggs. Serve with more Parmesan or Romano cheeses.
Huevos Chilaqilues with Chorizo
Anyone who loves huevos rancheros–and really what’s not to love–will enjoy this twist with chorizo. Don’t worry if this spicy sausage is not on hand, you can use any type of sausage including breakfast ones.
Serves: 2-4
INGREDIENTS
½ tbsp chili powder
⅓ tsp salt
6 6 or 7″ flour tortillas, cut into triangles
¼ cup canola oil, divided
2 fresh chorizo sausages, removed from casing
1 small onion, finely chopped
¼ cup tomato paste
¼ tspground cumin
⅓ tsp chili powder
¼ tsp salt
1 cup seeded and chopped tomatoes
¼ cup water
1 cup drained and rinsed black beans
¼ cup diced red pepper
¼ cupdiced yellow pepper
4 eggs
¼ cup sour cream
1 tbsp green onions, green part only, sliced paper thin
4 cilantro stems
Garnishes
1 small avocado, diced
1 lime, cut into wedges
1 jalapeno pepper, thinly sliced and seeded
Simply fill in the above form and we’ll tell you how many of your eggs to use.
DIRECTIONS
ONE: Line a plate or dish with paper towels and keep it handy – the tortillas will crisp quickly.
TWO: In a small bowl, mix ½ tbsp. (8 mL) chili powder and ½ tsp (2 mL) salt together.
THREE: Heat a medium nonstick pan over medium-low. Once brought to temperature, add 1 tsp (5 mL) of canola oil, coating the bottom of the pan. Let the oil warm, and then add enough tortilla pieces to create a single layer on the bottom of the pan. Cook about 1 minute per side or until lightly golden and crisp. Transfer tortillas to prepared dish and sprinkle with a pinch of chili powder and salt mix. Repeat this until all tortilla triangles are crisped. Set aside.
FOUR: Heat a medium nonstick pan on medium heat. Add 1 tsp (5 mL) canola oil. Add chorizo, onion, tomato paste, cumin and chili powder. Cook about 3-5 minutes while stirring and use tip of wooden spoon to break up the chorizo into small pieces.
FIVE: Add ¼ tsp (1 mL) salt, tomatoes and water. Stir to incorporate, bring to a gentle simmer, cover and cook about 10 minutes, until chorizo is cooked through. Add more water if needed to achieve a stew-like consistency.
SIX: Add chorizo sauce to centre of a serving dish, top with black beans and red and yellow peppers.
SEVEN: Heat a pan on medium-low heat, swirl in a small amount of canola oil, fry egg to desired doneness. Place cooked egg on top of peppers.
EIGHT: Add dollop of sour cream and sprinkle with green onion and cilantro. Top with garnishes as desired.
Turkey Pad Thai
Sweet, salty, sour and spicy. Pad Thai has it all, and Ontario turkey is a perfect addition to this famous Thai street food. Remember to soak rice noodles for an hour beforehand in warm water. If you don’t have a wok, use a high-sided frying pan.
Makes: 2 servings INGREDIENTS Pad Thai Sauce: 4 tbsp (60 mL) fish sauce or soy sauce 1 1/2 tbsp (22.5 mL) tamarind paste, diluted with a little water 1 tbsp (15 mL) lime juice 1 tbsp (15 mL) rice vinegar 1 tbsp (15 mL) Sriracha or Sambal Oelek – optional 4 tbsp (60 mL) brown sugar Pad Thai: 1 package (400 g) wide rice noodles 2 tbsp (30 g) vegetable oil 4 garlic cloves, chopped 2 cups (500 mL) Ontario turkey breast cut into 1/2 inch by 2-inch strips (1.5 cm by 5 cm) 1/2 cup (125 mL) julienned carrots 1/2 cup (125 mL) julienned red pepper 2 eggs, beaten 1 tbsp (15 g) paprika 1 cup (250 mL) bean sprouts 1 ½ cups (375 mL) sliced diagonally, green onions ¼ cup (50 mL) roasted peanuts – optional Cilantro sprigs and lime wedges for garnish
DIRECTIONS:
For Pad Thai Sauce: ONE: Combine fish sauce, tamarind paste, lime juice, rice vinegar, Sriracha and brown sugar in a small bowl. Set aside. For Pad Thai: ONE: In a large bowl, cover 3-4 cups (400 g package) wide rice noodles in warm water, cover. Then heat wok or large non-stick skillet to high and add oil. When oil is hot add 1 ½ cups (375 mL) sliced green onions. TWO: Add garlic and stir fry for 5 seconds. Add turkey strips and stir fry until no longer pink, about 2 minutes. Add carrots and peppers and stir fry 30 seconds. THREE: Push ingredients to one side of pan and pour beaten egg into empty spot and scramble until curds form, about 30 seconds. Fold together all ingredients in the pan and add paprika. Drain soaked noodles and add to pan. Cook for 2-3 minutes. FOUR: Add Pad Thai Sauce and mix together well. Allow the sauce in the pan to reduce until the noodles have soaked up all the liquid in the pan. Fold in about 3/4 of the bean sprouts and green onion, reserving some for garnish. Add half the peanuts and stir. FIVE: Serve on large platter, or individual bowls. Garnish with hearty sprigs of cilantro, the remaining peanuts and lime wedges. Recipe courtesy of Turkey Farmers of Ontario.
Grilled Turkey Village Salad
Chunky and crunchy veggies are a perfect match to the lemon infused grilled turkey. This salad will cool you down on a hot summer day or night. Makes enough to share with friends!
1 boneless skinless Ontario turkey breast (about 1 lb/454 g)
1 small English cucumber, chopped
2 tomatoes, chopped
1/2 cup (125 mL) coarsely chopped red onion
1/2 cup (125 mL) sundried black olives, pitted and halved
1/4 cup (60 mL) chopped fresh parsley or mint
1/2 cup (125 mL) cubed feta cheese
Lemon Oregano Dressing:
3 tbsp (45 mL) extra virgin olive oil
1/4 tsp (1 mL) grated lemon zest
2 tbsp (30 mL) lemon juice
1 tsp (5 mL) dried oregano leaves
3/4 tsp (4 mL) salt
1/2 tsp (2 mL) pepper
DIRECTIONS:
ONE: In a shallow dish, whisk together oil, lemon rind and juice, oregano, salt and pepper. Add turkey breast and turn to coat well. Let stand for 15 minutes or cover and refrigerate for up to 24 hours, turning once.
TWO: Place turkey breast on greased grill over medium high heat and grill, turning once for about 15 minutes or until no longer pink inside and juices run clear. Remove to cutting board and let stand for 5 minutes before cutting into cubes.
Lemon Oregano Dressing: In a bowl, whisk together oil, lemon zest and juice, oregano, salt and pepper; set aside.
THREE: In a large bowl, combine cucumber, tomatoes, onion and olives. Toss with dressing and stir in cubed turkey and parsley to serve. Sprinkle with feta, if using.
Summer Bliss Bowl Baked Falafel
Lentils are one of the most versatile, quick-cooking pantry staples around. With a mix of roasted vegetables, this vegetarian- and vegan-friendly recipe is one meal that makes you believe summer is really on its way. Plus, you can use any vegetables you have on hand, and if coconut flour is not in your pantry, any flour will do the trick.
Prep time: 20 minutes Cook Time: 40 minutes
Serves: 6
Ingredients
2 cups cooked green lentils (1 cup uncooked lentils + 3.75 cups water)
2 garlic cloves
handful of parley with stems
8 fresh basil leave
1 tbsp chickpea miso
2 tbsp lemon juice
1/4 tsp ground flax meal
3 tbsp coconut flour or more as needed to thicken the mix
1/2 tsp Himalayan salt
CAULIFLOWER RICE
1 head cauliflower, shredded (or pre-made cauliflower rice)
2-3 tbsp coconut aminos to taste
1/2 tsp Himalayan salt
BASE OF BOWL
any roasted vegetables, red bell pepper, zucchini and brussels sprouts
spinach, roughly chopped or other greens to serve as a “bed”
DIRECTIONS
ONE: Add 1 cup of uncooked lentils and 3.75 cups of water to a pot, bring to a boil, reduce heat and continue to cook on a gentle simmer with a tilted lid. Cook until lentils are soft, but not mushy and until the water has mostly evaporated (usually takes around 20 minutes). Remember we will be processing this in the food processor so no need to make them super soft. Set aside to let cool down.
TWO: In the food processor add cooked lentils, garlic cloves, parsley, basil leaves, chickpea miso, lemon juice, flax meal, salt and process until well-combined. Add coconut flour (or your choice of flour) as needed to thicken the mixture in order to make it easier to form the balls. I needed 3 tablespoons, but you might need to add a bit more, or less depending on how thick your mix is to begin with.
THREE: Preheat oven to 350F and form bite-sized falafel balls using the mix (1/2 cup yields around 3 balls) and place in baking sheet. Bake at 350f for 40 minutes or until balls are golden brown and slightly crispy. Remove from oven and set aside to cool down a bit. If the balls feel soft do not worry as they will continue to harden as they cool down outside of the oven.
FOUR: If making cauliflower rice: Add shredded cauliflower, coconut aminos, and salt to a pan and cook over medium heat until ‘rice’ is soft and tender. This usually takes around 10 minutes.
FIVE: Serve with a bed of greens (I used chopped spinach), a side of cauliflower rice or quinoa, and roasted veggies and don’t forget to top with this cashew-free vegan parsley and basil herb sauce. Enjoy!
No-Bake Breakfast Squares with Almonds and Cranberries
Dates, maple syrup and dried cranberries sweeten this homemade variation of granola bars, minus the added sugar. While these bars make for a quick and easy breakfast option, they will work equally well as a midday snack. Store in an container, and freeze up to one month, for the perfect grab-and-go snack for the whole family.
Makes about 10 squares
INGREDIENTS 2 cups of pitted dates, pulsed into a paste (will equal 1 cup)
½ cup water
½ cup of natural peanut butter or nut butter of your choice
1 Tbsp pure maple syrup
1 tsp of pure vanilla extract
2 cups gluten-free rolled oats
½ cup of shredded unsweetened coconut
1 tsp of flaxseeds
½ tsp of ground cinnamon
⅛ tsp of salt
1 oz of raw almonds, divided
1 oz dried cranberries, divided
DIRECTIONS
ONE: Line an 8×8 square pan with parchment paper that has been lightly sprayed with cooking spray leaving an overhang over the pan so you will be able to remove the bars easily.
TWO: Add dates and water to a blender and blend until a paste forms.
THREE: Add the date paste to a medium pot on medium low heat and heat for about 3-5 minutes, until the paste becomes soft. Then add peanut butter and maple syrup. Stir constantly to combine and shut off the heat once the mixture is smooth and all the ingredients are evenly incorporated (about 1 minute).
FOUR: Stir in the vanilla extract then, ground cinnamon, and salt and combine. Then, fold in the shredded coconut, rolled oats and flaxseeds. Fold in half of the almonds and cranberries until combined.
FIVE: Pour the granola mixture into the parchment-lined prepared pan. Spread evenly and press down firmly using a flat spatula. Sprinkle remaining almonds and dried cranberries evenly and press down firmly again with spatula or your hands to flatten and bind the cranberries and almonds. Chill in the refrigerator for 3 hours or overnight to set.
SIX: Remove from the fridge and use the parchment overhang to transfer the uncut bars to a cutting board. Using a sharp knife, cut into even rectangles.
The weather’s getting better and every day new restrictions are being lifted and a chorus of leading voices are joining together and encouraging people to get outside. It’s important for both our mental and physical health, and, for parents, it seems essential to give the little ones room to run, and scream, and play. We can’t bend the curve if we’re under lockdown.
By no means do I mean to minimize the impact of COVID-19. I have friends who’ve lost loved ones and their grief, which can’t be properly expressed and has included insufficient goodbyes, only ramps up the pain. Make no mistake: the novel coronavirus has worse effects than civilians looking at runners side-eyed or even, heaven forbid, cussing us out.
I’ve worked out a new approach at handling unhappy walkers or cyclists I encounter on my runs. It’s been a while in the making, and I think the generosity of spirit I show other people benefits me more than them. It wasn’t always like this. I’ve trained for the Boston Marathon and run sprints along Bloor Street where I’ve narrowly missed pedestrians and cut in and out of people, even parents pushing strollers and an indie rock star I love.
I have been definitely in the wrong. Runners can be a little intense.
These days, I’m less intense, and clearly the world has bigger problems than me reaching a half marathon PB. Despite reading the tea leaves, I still have no clue when Canada’s first running race might be. September, October? Doesn’t seem likely. And yet, with golf courses and car washes, the NHL and Las Vegas making overtures toward raising the curtain, who knows?
The narrative seems to have switched from “stay inside” to “cautiously reopen,” and through it all, I’ve remained running. But not like I used to. Like a racer evaluating the conditions, I’ve adjusted my plan.
I avoid crowded areas. I don’t run with a group. I don’t run out of control. I cede the sidewalk to walkers and I smile and wave and say, “great weather,” and “beautiful morning,” and flash the peace sign as much as I can. Heather Gardner, the founder of Tribe Fitness and a community leader and the runner in our picture, above, says this about her approach to our sport:
Running for me is a personal outlet, but during these wild times I want my neighbours to feel safe and so I choose to wear a mask. I don’t have to and as I run hills it’s tough to breathe. But they feel safer when I run by, and so for my neighbours I wear a mask.
Heather puts herself out to make others feel better and it’s a reflection of her, her generosity of spirit toward her immediate community, which includes people who aren’t trying to bring down their 10K time and couldn’t care less about the next carbon-plated shoe. I don’t wear a mask when I run, but I do, mostly, run without music. I try and stay in the moment of my immediate surroundings. The current conditions are almost the exact opposite of a race setting: instead of the world stopping for us, today, we can be a hindrance to people who, just like us, are desperate for fresh air.
The provincial health minister in BC says the chances of spreading COVID-19 to someone while out on a run is “infinitesimally small.” I wish more people knew that but I understand there’s a global high-level of anxiety. Shit, we feel it too. But I’m starting to feel a little better as all this goes on and when I’m at my best, I’m most empathetic. Conflict is the last thing I want.
These days, when I’m out every day in my sneakers, the only thing I’m spreading is love.
As a runner, we participate in races for a variety of reasons. For fun, for fitness, for competition, for swag. With mass participation races not on the table for the foreseeable future, the challenge remains for runners to find their opportunity to still get the race experience. Virtual races or time trials are a great way to do this, safely.
So what is a virtual race? A virtual race is a race that runners complete by themselves, at time of their choice. Most virtual runs encourage you to choose your own course (or complete the run on a treadmill) as long as it is the same total distance as the race you are registered for. The Ottawa Marathon, Vancouver Marathon, Tennessee 1000K, Calgary Marathon, and Sportstats Virtual Triathlon are all hosting variations of the virtual run, and if you have a favourite race, check out their website and see how you can participate.
It’s just you against the clock!
When my goal race, the Boston Marathon, was deferred until September I created my own virtual race, the BOSTORONTO Marathon to race 42.2Km solo. Even a distance that far can be done on your own. Today, Canada Running Series just launched their virtual Spring Run Off, and the country’s largest race series will also host virtual events in Vancouver and Montreal.
Here’s my tips for a successful virtual race:
1.Course. Find a course that is safe and be sure to check the conditions prior to “race” day. A course with the ability to stay appropriately physically distant from other pedestrians and runners and out of traffic is key. Like a typical road race familiarize yourself with the course—road conditions, elevation and turn—in advance.
2. Support. Unlike a road race, you will have to run unsupported. That means you need to consider your own fuel and hydration needs. Depending on the race distance, you may want the ability to place “aid” stations for fuel or hydration along the route to pick up along the way. Dropping bottles in the bushes along a looped course can work well depending on the location. (Plus, what a fun, strange thing to do).
3.Be social, solo. Post about your run in advance on social media. Many virtual runs provide digital badges and hashtags you can use to help promote your effort and engage with other runners. Post a photo of your race kit lay down the night before the race and tag the race.
4.Cheers. Have friends send you virtual cheers. They can send a photo of themselves with a sign or record a video message for you before or after the race to help you get that “race day feel.”
5. Race! To get the full race experience, treat your virtual race like a real race. Set a date and time in advance to start. Follow your usual pre-race routine, including meals, stretching and warm up. Before starting give yourself a countdown (no need for an air-horn!) and then go!
Racing solo is a lot harder than your typical race experience so adjust your goals. Your results may not be what they would be under ideal, normal race conditions. But so what! You got out there and did something and that’s all that matters. After you upload your results to the virtual racing platform, check the rules—some virtual races allow you to race again within the qualifying period and upload new times.
You can race against yourself and see if you can better your time and that’s something that almost makes it even better than the real thing.
I am a chiropractor (The Runners Academy), Nike Toronto run coach and founder/run coach (StrideWise Running). But at the root of it all I am a lifelong runner. I first started to run when I was in elementary school, I first fell in love with running because I could beat the boys and it has been a love affair ever since. I ran varsity cross country and track in high school and at the University of Windsor. After graduating I started to run further completing my first marathon in 2014. I have since run eight marathons all under three hours with a personal best of 2:36:23. Shortly after my first marathon I made the switch to Nike Zoom Pegasus as my go to shoe!
The Nike Zoom Pegasus was first introduced in 1983 and this is the thirty-seventh version; so you better believe it is an iconic shoe. Personally, I have been using the Nike Zoom Pegasus as my go-to shoe for the past four years. I love it so much that I just named my brand new kitten ‘Pegasus’ after the shoe (see pic). And I am not alone in the Pegasus being my go-to shoe, it’s the perfect combination of comfort and reactivity. I typically use it for easy runs but could certainly do a workout in it as well.
They feel great on the foot and honestly most of the time I do not think about my shoes (which in my opinion is the highest compliment you can pay a running shoe). I also have Nike Zoom Fly, Nike Zoom Pegasus Turbos and Nike React Infinity in my running shoes rotation (my shoe closet is very full). There is research to say that having more than one pair of running shoe in rotation can help decrease injury risk. But I definitely wear the Pegasus the most!
If I had to choose just one shoe to run in for the rest of my life, it would be the Nike Zoom Pegasus. The thing I love about it is it’s so versatile. And if an athlete asks me for a recommendation for just one shoe, this is what I would recommend for them as well. It is the shoe you can count on to help you through whatever run is on the training schedule for the day!
These days I am running a lot and so have been doing lots of relatively easy mileage which means lots of time spent in the Nike Zoom Pegasus.
I am super excited to try the Nike Zoom Pegasus 37, specifically as they have made some intriguing updates. They’ve added ‘React foam,’ which makes it lighter, more responsive and more durable. And they have also made specifications to the women’s and men’s shoe. The Zoom Air Bag is now two times as thick, which will lead to more energy return to the athlete. And lastly the upper is lighter and more feather-like, while still having a fit band to secure your mid-foot.
If that does not make you excited to try a shoe I do not know what will. Who knows, you might even find a new name for your next pet.
To follow Dr. Brittany Moran on Instagram, see @TORunningChiro, and visit her website: www.torunningchiro.com.
I like to run after work. I am a news producer and everyday is different. The top story can be politics, sports, or entertainment.
Most days I try to lace up a couple of hours after my shift ends. I saw British Columbia’s health officer tell people to get outside and I get it. I take my head full of stories outside and shake off the day. I usually cover the same routes because it helps me measure my progress.
Before the pandemic I was enjoying a new relationship with running. I ran through the winter with my sights set on a half marathon this May in London, UK. I’d started working with a coach and increased my strength training. I marvelled at the sea of green on my Final Surge training calendar, marking completed workouts. Heck, I’d even signed up for the Nike Women’s Half Marathon in Los Angeles for early April. I joked with my friends that I would treat it as a long run. I was feeling great as the upcoming season looked exciting.
Then we found ourselves in a pandemic.
My ambitious plans evaporated. Spring races everywhere were cancelled.
It was mid-March when the province declared a state of emergency and everyone was ordered to stay home. Self isolation is not an option for me, as I cannot work from home. For the past six weeks the variety of information that fills the news cycle has been dominated with COVID-19.
My day starts early, before the city is awake. Before the pandemic I would check to see if there was any major crime or car crashes overnight, and if the Raptors won. Now I view footage of dead bodies being wheeled out of our province’s long term care homes in white bags.
I hear from people who are frustrated because they are unable to hug their elderly parents sick with COVID-19. And it has been tough.
But I have also seen the generosity of others. People are doing what they can to help local businesses, sewing masks to donate to local hospitals, or getting groceries for people in their neighbourhood who are unable to do it for themselves.
At first I felt too exhausted to run after work. Besides, I didn’t have anything to train for, so why bother? I lost my motivation.
But we don’t know how long this pandemic is going to last. In order for me to keep going I need to find enjoyment in what I can control. As I adjust to this new routine I have found the desire to get out again.
Right now there is a lot less pressure on time and distance. I know my route can change because of physical distancing and I am okay with that. I stop a lot more. My training calendar has a lot less green in it. And exchanging a greeting with someone I know has gone from a casual wave to a full on cheer with both hands in the air.
Right now it feels a little different. But that’s okay, because we are all feeling a little different. It’s important, however, that it keeps going and spending time outside is now being medically advised.
The perfect pandemic running shoe has to be affordable, and built to last. I want something familiar, since I won’t be able to try anything on and will have to buy on them on the internet, and I want something indestructible, which is how I feel we all have to pretend to be right now.
I’ve been asking people about their favourite shoes and hearing a lot of vocal responses. Sneakers, to a runner, become almost like a pet, like a lucky charm—I guarantee you there are people out there who wear their favourite sneaker on their arm, as a tattoo.
What shoes do you run in?
This is a very personal thing. You can’t just ask somebody their PB. You have to know them first for a little bit. What brand of shoe do you represent? Do you wear New Balance, which is tried and true; Asics, known for running and not, for instance, partnerships with Kanye West? Or how about Nike, which makes the new, new thing and is probably worth more than every other brand, combined? Tell me your sneaker and I may just judge.
I have no interest, during a global pandemic, in wearing $300 shoes. I don’t want to wear something designed to make me out sprint a horse. This time, currently, for me, is for the long, slow run. I want cushioning. I want foam. (My last purchase, off Amazon, was a weighted blanket).
There’s lots of new people running and I see them along the MGT in Toronto and perhaps our social distancing could be improved. They wear hooded cotton sweatshirts and basketball shorts. The guys, lots of times, throw in some variation of shadow boxing and yesterday, along Dundas, I saw a woman break into yoga poses to her reflection on a crafts store that was closed. I love all these people. They’re getting outside and turning running into whatever they want it to be. However, we’re a running magazine, mostly, and I feel like I should help them, or anyone looking for some new running shoe advice.
When buying sneakers during COVID-19, if possible, go with something you’ve worn before. Go with something you trust from someone you know and, preferably, and this is super important, from an independent retailer who’s probably broken-heartedly had to lay off their staff and needs a government loan just to pay off their rent. I wouldn’t worry about shoes that correct pronation and I wouldn’t worry about a carbon plate. Most humans need neutral running sneakers, which every brand makes, and most runners need decent heel support, because almost all of us—including our stars—land on our heels.
Mike Anderson, owner of BlackToe Running, recommends, for my purposes, the Nike Pegasus, New Balance 880v10, Saucony Ride ISO 2, adidas Boston 8, Asics Cumulus 21, the Hoka Clifton 6, and On Running Cloudswift.
99% of us should be adequately supported by any one of those.
I don’t think it’s time for a shoe that you can only wear once and then the sole burns away so your sock hits the street. COVID-19 is not the time to break out your Excalibur. No one cares how fast you can go.
I want to run slowly and, as the sun starts to shine, spend as much time as I can feeling free. I don’t want to race. I want to jog. There’s a bunch of stories we have coming out about people writing about their favourite shoes, including one from Brittany Moran, who named her cat Pegasus, after those Nike shoes. I like that, because our sneakers are important. During COVID-19, they’re a portal to a world before this world.
Made with pantry essentials including pasta and tomato sauce, this cheesy pasta bake is basically the comfort food you need right now. Add a salad and you’ve got dinner tonight with less than 30 minutes of food prep.
Prep time: 20 minutes, Makes to 6 servings
INGREDIENTS:
8 oz (227 g) curly long spaghetti or broad egg noodles
1 tbsp (15 mL) olive oil
1 small onion, chopped
2 cloves garlic, minced
2 tsp (10 mL) Italian seasoning
2 tbsp (30 mL) tomato paste
2 cups (500 mL) tomato sauce
3 cups (750 mL) diced cooked Ontario turkey
Half a 475 g tub ricotta cheese
1 cup (250 mL) shredded mozzarella cheese
DIRECTIONS:
ONE: Cook pasta in large pot of boiling salted water according to package directions. Drain and rinse with hot water; set aside. In
TWO: In skillet, heat oil over medium heat and cook onion, garlic and Italian seasoning for about 3 minutes or until softened. Stir in tomato paste to combine. Pour in tomato sauce and bring to a simmer; stir in turkey and heat through. Remove from heat and toss with spaghetti.
THREE: Spread into greased baking dish. Dollop with ricotta cheese and sprinkle with mozzarella. Bake in 350 F (180 C) oven for about 20 minutes or until bubbling, golden and heated through.
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