From fresh fruits to leafy greens, this is the perfect season to bring smoothies back into rotation. With a little culinary creativity, there are endless ways you change up your favourite beverage. Here are three that pack plenty of nutrients along with fresh flavour profiles.
INGREDIENTS
Aloha Tropical Smoothie
1 small banana cut into chunks
1 1/2 cups (375 mL) chunks fresh or frozen mango
1/2 cup (125 mL) chunks fresh or frozen pineapple
1 cup (250 mL) milk
3/4 tsp (4 mL) ginger
2 to 3 tsp (10 to 15 mL) lime or lemon juice
1/2 tsp (2 mL) vanilla
1 tbsp (15 mL) shredded sweetened or unsweetened coconut (optional)
Honeydew, Avocado & Lemon Smoothie
2 cups (500 mL) chunks honeydew melon
1 small ripe avocado peeled and cut into chunks
1 cup (250 mL) milk
1/4 cup (60 mL) chopped fresh mint or coriander
3 tbsp (45 mL) lemon or lime juice
Honey to taste (optional)
Chia Cherry Berry Smoothie
2 cups (500 mL) fresh or frozen pitted cherries
1/2 cup (125 mL) fresh or frozen raspberries
1 cup (250 mL) milk
1/2 cup (125 mL) vanilla or lemon yogurt
2 tbsp (30 mL) chia seeds or ground flaxseed
DIRECTIONS: Aloha Tropical Smoothie
ONE: In a blender, combine fruit, milk and ginger. Purée until smooth. Add lime juice to taste and vanilla. Purée. Pour into 2 glasses; sprinkle with coconut.
Honeydew, Avocado & Lemon Smoothie
ONE: In a blender, combine melon, avocado, milk and mint. Purée until smooth. Add lemon juice and honey, if melon is not super sweet. Pour into 2 glasses.
Chia Cherry Berry Smoothie
ONE: In a blender combine fruit, milk, yogurt and chia. Purée until smooth. If using frozen fruit, you may need to thin with more milk or with orange juice. Pour into 2 glasses.
Boston 2020 was going to be her second Boston Marathon. Runner, teacher, and author Vanessa de Hoog reflects on the journey it took to get there and the impact rescheduling the race has had on her own personal growth.This is the third of a three-part series. The author would like to dedicate this story to anyone who is, or has, struggled to find meaning or purpose on their journey.
2020 was supposed to be ‘my year.’ I headed into September proudly wearing a whole host of labels giving me (retroactively naive) optimism for what the future held.
Coach. Having established a kids track club in Ottawa that summer, with my friend Mel, I was excited to continue promoting and building our team over the Fall and Spring racing seasons.
Teacher. I was heading into another teaching year at my dream school with a staff unparalleled in their talent at their jobs.
Friend. A lineup of weddings in the upcoming months had me privileged to soon play the role of bridesmaid to some of my closest friends.
Runner. Seemingly still basking in the glow of qualifying for Boston with a new personal best in the marathon (3:21:19), I could hardly wait for registration and get a second crack at the famous course come April. Then, when October arrived—so did my acceptance as a successful registrant for next year’s race. I was looking so very forward, after the mess that was Boston 2018, to have a second chance and attempt for a course PB.
Fiancé. My love of six years and I were set to be wed in May and finally put an end to years of our long distance relationship as he graduated.
As it turns out, the universe had a different plan…
That Fall, I began struggling with very difficult and complicated emotions arising about my future. Even with professional help, I struggled deeply through the process that eventually led to a scenario I never would have fathomed. The new year began with my decision to say a heartbreaking goodbye to a man I love and my own label as his fiancé.
I did my best to cloak my emotions in the weeks that followed this ending. I defaulted to my number one coping strategy—running. I can barely remember a time when running has not served a therapeutic purpose in my life. As a child, anxiety accompanied my every step at home. My abusive father and his arbitrary rage made any otherwise benign situation into a potential minefield. I quickly discovered that I could liberate myself from the constant sense of danger I felt within my body because I was taking my body back into my own hands. Therefore, you can imagine the gratitude I had for Boston on the horizon. The intense training provided by my coach, Trevor, allowed me to take control of a physiological aspect of my life as a way to calm the psychological chaos within.
Sadly, as my mileage increased, my psychological stamina began to fall. I was finding it difficult to push myself through workouts. Runs felt as though they were taking twice the amount of effort they normally should. This is where us runners benefit from our friends in the community. I gratefully welcomed my friend Simon to some of my more difficult runs and he pulled me through ‘long-runs’ and workouts that I know would have otherwise remained incomplete. Nevertheless, my training was not progressing in the way I knew it needed to be. January taught me the cruel implication a broken heart can have on your cardio.
By mid-February, the psychological chaos was too much for me to handle. Now, too weak to carry its weight, my emotional cloak fell to the floor during my teacher preparation time in the staff room. In tears, hyperventilating—some of my closer colleagues discretely escorted me to the office. Excused for the rest of the day and encouraged to explore the option of stress leave, I drove home feeling both humiliated and defeated.
That afternoon a soundtrack composed of the voices that had hurt me over the years, which had long been on mute, began to replay during my drive back.
You’re not good enough. She’s ‘just’ a teacher.
That’s what you’re going to wear? That’s it? That’s your best piano playing?
It’s more of a two person game. How do you not understand this question?
You’re worthless. You’re never going to be good enough.
And, two of the newest phrases recently added to the track list:
You don’t exist. You can’t exist.
Once home, I drew my bedroom curtains to shut out the light. I lay in bed, fully overtaken by the mental struggles I’d been battling since September. The darkness of the room and the darkness of my thoughts swallowed me whole. In February, my life as I knew it fell completely apart. Little did I know that the world had already started to follow suit.
The Covid-19 global pandemic has caused so many of us to quickly adjust to a new way of living without access to many of the labels to which we have grown so accustomed to proudly wear. Overnight I felt stripped of so many important pieces of my identity, leaving me feeling raw, exposed, invaluable, and lost in understanding my purpose.
Coach. With regulations surrounding social distancing and quarantine taking place in our global communities, I knew that any hope of working with my group of athletes and fellow coaches would not be possible.
Teacher. As recommended by my physician and therapist, I took a leave of absence from work leaving behind a school and group of students I so deeply care for.
Runner. As all the world major marathons began to be postponed and/or cancelled, my heart sank. I knew the inevitable. I read the Boston Athletics Association email announcing the postponement of the race, my vision blurred with tears.
Racing the marathon distance has taught me that my body may feel a sense of defeat, resistance, and anticipation that it won’t be able to tolerate the feelings it’s experiencing. Yet, no matter what course I run those 26.2 miles, I’ve learned to tune into my breathing and body to relax these tensions as much as possible. I had been dreaming of working with my body to overcome these sensations, and come out stronger physically and mentally after the Boston marathon. Now, more than ever, I wanted the feeling of strength the marathon had always provided me.
With Boston postponed until September, I have been forced to temporarily redefine my relationship with running. I’m not hesitant to admit that this hasn’t been entirely a bad thing. Without the race on the close horizon, I have been able to take the energy that was going into my training and put said energy back into my mental health. With life slowed down, I have been able to work with professionals to heal some long-existing wounds that I had previously neglected in taking the time to properly heal.
To summarize? During this time of isolation, I’m learning what it means to wear one label. To be, simply, Vanessa. The Greeks define the name Vanessa as ‘butterfly.’ And so, dear reader, should our paths ever cross, you will see before you a young woman who has completed her own version of a metamorphosis. From now on, thanks to those who have helped her through each stage, she can finally fly with her own wings.
Eating right is not easy as the best of times. We get it. Right now your stomach is calling (Doritos and Ben & Jerry’s, am I right?) and your kitchen is likely less than twenty steps away, 10 steps if you are condo living right now. Not to mention, you might not be running as much as you would normally be at this time of year. Or maybe you’re running even more but not factoring in the right nutrition. Either way, this is not a recipe for success, in any area of your life. That’s why, on this weeks’ #iRunTalks Wellness, we’re talking all things nutrition with Cara Kasdorf, registered dietitian and co-owner of Blueprint Nutrition in Waterloo, Ont.
Kasdorf is also a runner and a mom of two how understands the struggles that parents, families and just about every runner is having right about now, in particular when it comes to healthy eating. “There’s a disconnect between how way may be feeling, our training and finding that balance in our new normal and having the right strategies to be making good nutrition choices,” she says.
With 13 marathons (PB: 3:13) and many half marathons over the years, Kasdorf realizes that some athletes take an all-or-nothing approach when it comes to nutrition. For the past 14 years she has worked in the area of sport nutrition, working with a range of athletes from children to adults and weekend warriors to elites. Factor in all the time spent at home, and Kasdorf agrees its not only difficult to keep your nutrition plan on track, it’s even more tricking when it comes to dealing with cravings simply because we are so far out of our structured lives. (Pass the Doritos and Ben & Jerry’s please! Am I right?) We askedKasdorf fast five questions including her post-run indulgence and favourite race to give you a snapshot of what we’ll be covering. And you can ask her more on Wednesday at 12pm EST when we talk with her LIVE on iRun’s Instagram!
How many marathons have you run? 13 full marathons (PB 3:13) and many many half marathons (PB 1:28).
Favourite race and why? I love the Twin Cities Marathon in Minneapolis/St Paul. It was one of my first full marathons many years ago, and then I ran it again for my 30th birthday. This race has a great course, it’s really well organized, and at the beginning of October which is at the perfect time of year.
Favourite post-run snack? I usually have breakfast right after my run which is a smoothie or oatmeal.
Favourite post-run indulgence? Cinnamon buns or waffles!
Where are you looking to race when we can again? Now that my kids are out of the baby stage (they’re 2 and 5), I’m looking forward to doing a full marathon and doing Boston again soon!
What’s your biggest takeaway from this time of isolation that you are going to bring with you as we restart? The importance of family time. Although there have been lots of stressful times, it’s amazing how connected we’ve all become by spending so much time together instead of rushing around to different activities.
Gratitude. It helps us through trying times when we can pause and think about how our needs are being met over our wants. We are better when we choose to appreciate all that we do have and that which we are just fine to live without. At the beginning of the pandemic, I posted a daily story on my social media. It started with a picture of a coffee mug (it always had coffee in it) and ended with a note of gratitude before I happily headed out the door for my run. After 40 days I ran out of coffee mugs (yes, we had that many) and I felt I could use a break from so much posting. But I did not stop with the gratitude.
I have a friend, Shannon, who has been writing a thankfulness post every single day since Ontario shut down due to the pandemic. She starts with, “Today I’m thankful for…” and ends with, “What are you thankful for today?” She has been an encouragement to many, and gets a lot of positive comments from others who are also thankful. In one of her first posts, she wrote, “Today I’m thankful for the love of family. I’m thankful for the little smiling innocent faces that keep me going. I’m thankful for political leaders who are making tough decisions for my benefit and putting my stress in perspective. I’m thankful for podcasts that remind me to breathe. What are you thankful for today?”
I admire her endurance and creativity as she has now shared over 65 thankfulness messages. I am sure there are days she struggles to write but she always finds a way. Thank you, Shannon. I think you have brightened many lives, likely more than you know. Today I am sharing about three runners I admire, for whom I am thankful, because of their contribution to our running community. It’s a simple way I can be grateful. Perhaps you can pause, think about it, and post your thoughts on gratitude or thankfulness—tell us about runners (or people) you admire.
Jo Pavey is a humble, kind, inspirational, selfless, and respected woman who sets no limits. She is a five-time Olympian, representing Great Britain in 2000, 2004, 2008, 2012, and 2016. She is the only British runner and track athlete to have competed in five Olympic Games. We share a few things in common: she is a mom, born in the 1970’s, and a Saucony athlete with the same middle name, Marie. When asked about being at the 2016 Rio Olympics she replied, “I loved being on the team in Rio with people who are 20 years younger,” which is another commonality between us. I enjoyed reading her excellent autobiography, “Jo Pavey: This Mum Runs,” which I am happy to own on my Kindle. From the 1500m to the marathon, she has a long list of fast times, records, and podium finishes.
Of all of them, which one is most impressive to me? It’s her win in the 10,000m at the 2014 European Championships, ten months after giving birth to her second child. Also in that race, she became the oldest female European champion in history at the age of nearly 41. She was fifth in the 5000m at the 2004 Olympic Games, and won the bronze medal in the 10,000m at the 2007 World Championships, which she received 10 years later because another athlete was suspended for doping. She is lovely and down to earth, and it was an absolute honour to meet her when we raced the 2017 London Marathon.
Kara Goucher also received an upgrade, to a silver medal, from that same World Championships 10,000m. She’s not afraid to speak out on doping and many other important issues, which is just one of the many things I admire about her. My favourite video clip of Kara, a very well decorated two-time Olympian (2008, 2012), is her post-race interview after just missing the 2016 Olympic team with a fourth place finish at the marathon trials. She’s understandably heartbroken and teary, knowing just how close she was to making her third Olympic team. She could have declined the interview, but instead shared her open and honest raw emotions, just moments after finishing while still rubbing ice cubes on her body to cool it down. She humbly expresses that her competition was simply better than her and that she did all she could in the race. Moments later she is then asked about her former coach, Alberto Salazar, as she was then a whistleblower with doping allegations against him (after a lengthy investigation, he was finally banned for 4 years for doping offences, which he is currently serving). During this portion of the interview, it’s like a flip is switched. We see her express her thoughts and emotions in another passionate way.
She starts chomping on those ice cubes with confidence and authority, unloading on the situation and explaining how she came back stronger, after letting go of all the baggage and stress that went with testifying against him. This video is worth viewing. She wears her heart on her sleeve and is a strong, powerful woman. She speaks out with both a fiery intensity against situations of injustice, and a kind and gentle spirit in support of vulnerable groups. As a young girl, she suffered the loss of her father who was killed by a drunk driver, and as a woman she struggled with infertility. She’s open and honest about these hardships, which I’m sure has helped others through similar journeys. Like Jo, she has many accolades, with my favourite again being an incredible postpartum performance—her personal best of 2:24 and 5th place finish at the 2011 Boston Marathon, just 6 months after giving birth to her son. Our commonalities include being moms, born in the 1970’s, and third place Boston Marathon finishers. Most recently she has further inspired me to start racing distances longer than 42.2 km after her 50 km North Face Endurance Challenge Championships in November 2019.
Silvia Reugger. My heart is saddened when I think about how we lost Silvia just last summer to cancer—far too soon. I was inspired by her Canadian marathon record of 28 years that she set when winning the 1985 Houston Marathon and her 8th place finish in 1984 in Los Angeles, which was the first women’s marathon at the Olympic Games. But what did I most admire about her? She used her accolades as a platform to serve others, something I learned when hearing her speak at an event several years ago. I was able to meet and chat with her afterwards, enjoying the conversation as we discovered our commonalities of being from small towns, attending the University of Guelph, and sharing our Christian faith. I knew that if I succeeded like her, I would want to also give back and put others first.
My most meaningful interaction with Silvia was a few years later, in 2013 when I wanted to break her record, but did so after Lanni Marchant. On route to the awards ceremony when I told her I was disappointed, Silvia comforted me with the words, “It takes more grace than I can tell to play the second fiddle well.” I asked her to repeat it because I knew it would be a defining moment in my life. And it was. Choosing to celebrate being second fastest Canadian became a key message at my public speaking engagements, particularly at schools. It kept me grounded and humbled. It allowed me to keep working and encouraging others that they can be their best even if it’s not the best. I think of her and am grateful for knowing her when I read 1 Peter 3:15: “Be ready to speak up and tell anyone who asks why you’re living the way you are, and always with the utmost courtesy.”
This Sunday, Stirling Myles, a perfectly named Toronto-based musician, will be attempting his first marathon—virtually, with the Scotiabank Ottawa Marathon, while raising funds for hard hit Canadian musicians. Lucky for us, he’s also a performer, as are his buddies, and this morning, they’ve released a new song on Spotify, that will move you. Listen to the track, donate to our friend, and read below for some inspiration.
iRun: How does one attempt their first marathon, virtually?
Myles: I was training for the Ottawa Marathon, which of course got cancelled, which was the right decision. So I wanted to put my training to a good use. Running has become a passion of mine—it helps me get out of the bed in the morning—and since so many of my friends in music are having such a hard time riding out the difficult financial storm of not gigging, it seemed like a chance to combine my twin passions.
iRun: It would be hard to be a professional musician when all gigs are cancelled.
Myles: Even during the good times, it’s feast or famine, it’s turbulent, but now it’s just a whole different thing.
iRun: So what are you doing?
Myles: Sweet Relief Musician Fund is something that helps musicians and industry workers needing extra support during this time, both in the US and Canada, and so I’m going out, running a marathon, and trying to raise money for my friends, other likeminded musicians. One more song from the project I’d like to share, by Erik Bleich.
iRun: It sounds super sweet, but have you ever run a marathon before?
Myles: I have not and maybe that’s some of the reason I’ve been so blown away by the support of my friends. Different people will meet me at safe distances at different stages of my run, and I started a GoFundMe account and, as of right now, I’m at 70% of my goal. I think we can get there, just trying to find that last little bit.
iRun: Do you find similarities between music and running?
Myles: Both things seem to contain a sense of magic and offer a space to reflect. They both help me process things and take me to a different place, different state of mind.
iRun: Tell me about the track we shared.
Myles: It was written and recorded by Mike Legere and when we talked about it, I just asked him to capture “music as movement,” and somehow express that sense of travel that I love. I think running puts you back into your body and Mike just really captured that. Of course, I gave him totally free reign, that’s what you have to do with artists, and I’m just so pleased and thrilled with what he created.
iRun: It seems like, for a lot of us, running has been helpful, especially now, in terms of our mental health.
Myles: Absolutely, and Mike wrote a beautiful, confessional song which is a lot about mental health, and I think both music and running have done so much for mental health with me.
iRun: So, I’m sorry man, but in 48 hours, you have to run a marathon.
Myles: I just ran my longest distance, 26 kilometres.
iRun: That’s definitely good. Now you just have to basically double that.
Myles: I think I just have to pace myself. I’m glad I have experiences where I ran with people at a safe distance and mentally I’m going to put myself in a place where I can just keep moving forward. My big goal was the half marathon, but now that I’m running basically a half marathon every weekend, I’ve normalized that distance and these are extraordinary times. Maybe I’ll do something extraordinary, too.
iRun: You already are, my friend. Good luck.
Myles: Thank you so much. And good luck to everyone else who’s running or racing or involved with whatever they’re doing this weekend. We’re all in this together.
Let us all rejoice, finally, that the good weather is here. We’ve made it 70 days through the quarantine and if you’re in decent mental and physical health and can find some “me” time this weekend, it seems like an opportune chance to try a virtual race (though “run” is more the speed we’ll be attempting). Clearly, it doesn’t look like we’ll be back doing the real thing anytime soon, so let’s peer into Canada’s top 10 virtual options, plus one bonus race that people are talking about set, for some reason, in Tennessee.
Our friend Natasha Wodak has been posting images all week from great Ottawa Race Weekends of year’s past—hard to believe Canada’s largest race isn’t going on this year, but, a las, there’s something you can do. With customized bibs, finisher’s medals and shirts, and virtual race distances ranging from 2K to 42.2K, there’s something for everyone (including the heat, a staple of the country’s largest run). (ps: Natasha’s pictured below with that great Canadian treasure, Emily Setlack).
One of the first races of the season, thus one of the first races to go virtual, this event put on by Canada Running Series is sponsored by Under Armour, hence participants get a free UA shirt and 25% UA discount code for racing. Distances are 8K or 5K—High Park hills in Toronto are optional, just please practice social distancing.
Let’s root, root, root for the home team, plus, some of you keeners are probably triathletes or else have already virtual-raced and are looking for the next new thing. Enter: an event with sprint, Olympic and half triathlon options, and free coaching from Lance Watson, who has four times coached our Canadian Olympians. There’s prizes, and an option to re-enter your finishing times if you get faster as you go; this weekend, why not begin a new adventure?
Is this the prettiest race in the country? The one that hurts the most to miss? Pundits will debate that for ages, but for now: let’s try the next best thing and gets shirts and medals for competing in the marathon, half marathon or 8K. Love you, Vancouver, please don’t all congregate at the Seawall! We promise we will see you in-person next year.
June 3 is Global Running Day and already lululemon, working with Strava, has opened registration for both their 5K and the SeaWheeze Virtual Half Marathon. Rob Watson, pictured below, handsome 4-time Canadian marathon champion, has designed a half marathon training program and finally we can all try one of those fancy lululemon events that usually sell out faster than tickets to a Carly Rae Jepson show.
Our friends at VR Pro are industry pioneers in virtual races, perfecting the concept with their Santa Runs while the rest of us were still setting up our booths at race expos. 5K, 10K, and 1K races, plus, they send everything you need to your doorstep: for $40, you get a T-shirt, medal and bib. Good job, Kelly, as always.
America’s greatest export since Willie Nelson, this event has captured the hearts and minds of runners all over the world: a chance to accumulate kilometres as you cross the great state of Tennessee. On this week’s iRun podcast, Mark Sutcliffe talks all about the event with participants, listen here.
It’s free to run and there is no finish line and the Isolation Run for Health Care Workers has already raised $10,000. Any distance. Any location. If you’re a runner, and you’re healthy, you’re in a privileged position at a difficult time: why not use your passion to help others, especially those working for all of us on the front lines?
Along those same lines, we all know how hard charities have been hit with all of the event cancellations and Canada has a disproportionate number of MS cases. The walk or 50K run for MS can also be done anywhere, at any time, at any speed, and benefits a charity that hits close to home. I lost my sister-in-law to MS and will be lacing up for everyone who suffers from this horrible disease this weekend (25K Saturday, 25K Sunday—who else is in?)
One of the many things we’ll miss this summer is the great Calgary Stampede, but we can still celebrate the wide-open spirit of the west, especially before next weekend, when the Calgary Marathon opens up their virtual suite of races. 15K is just such a fun distance. Feel free to eat all of the pancakes after you’re done.
Thank you everybody for reading. Let’s all stay safe, practice social distancing, run alone on paths that aren’t crowded, and generally do our part in this difficult time to spread peace, empathy and love.
This would normally be Ottawa Race Weekend but of course the event is virtual this year. Jill Murray completed the virtual half-marathon a few days ago while pushing a stroller. We’ll also tell you about an annual run in memory of a university student killed in a car accident. And one of the thousands of runners participating in the Great Virtual Race Across Tennessee.
Feeling that warm summer vibe in the air means the outdoor patio dining season is finally here! With all out time at home these days, we could use a little outdoor living, even if it is in our own backyards. And you could probably use a few new recipe ideas for these warmer days and nights. This salad has a Tex-Mex flavour with black beans, corn and avocado and works equally well as a main dish on its own or served as a side with grilled chicken or fish.
Cooking Time: 25 Minutes Serves: 6
Ingredients
1 cup quinoa
2 cups water
2 15 oz canblack beans, rinsed and drained
1 15 oz cancorn, sweet; drained and rinsed (or 3 ears of corn, corn kernels removed)
1/2onion, red; diced
2 cupscabbage , purple; chopped
1 cup tomatoes, cherry; chopped
1bell pepper, yellow; chopped
1 bunch cilantro, stems removed and roughly chopped
2 limes, juiced
2 tbsp olive oil
1/2 tsp salt, sea
1/2 tsp pepper, black
1 avocado, diced
DIRECTIONS
ONE: Add water to a medium saucepan and bring to a boil. Add quinoa, reduce heat to a simmer, cover, and cook for 15 minutes. Remove from heat, let sit for 5 minutes, uncover and fluff with a fork. Let cool slightly.
TWO: To a large bowl add black beans, corn, red onion, purple cabbage, tomatoes, and cilantro. Stir in cooked quinoa and mix well.
THREE: Add lime juice, olive oil, sea salt, and black pepper. Stir well.
FOUR: Top with avocado, serve, and enjoy!
FIVE: Mexican quinoa will keep for 3-4 days in the refrigerator in a sealed container.
There’s no doubting that running is your all-time favourite. Even still, we all know there are more ways to become a better runner that don’t involve pounding the pavement. Yes, that’s the truth. You don’t have to be running to get better at it. Before you start shifting uncomfortably in your sneakers, we’re not saying don’t run, we’re simply saying there may be more to this simple sport, besides simply lacing up. All that said, your other options don’t need to be complicated either. So here are four ways to take your mental and physical game up a notch right now and in the long run.
The Home Stretch
As runners, we know we need to stretch more. We’ve heard the drill. Heck, we probably even know the routine. Hands down, short of being complety sidelined with an injury, stretching is about the last thing we want to do. First and probably foremost, we need to get into the habit gradually. Let’s face it, you didn’t go from the couch to 42K in a week.
“When starting a stretching routine it’s important to be gentle with your muscles,” says Heather Gardner, founder of Toronto’s Tribe Fitness. Gardner says focusing your attention on the body parts that are active during your workout is one way to establish a regular routine. She also recommends starting a regular yoga practice by taking a beginners class.
Create Your Own Training Camp
If you’re not used to it, this much solo running can do a number on your headspace. As anyone who has ever run with a crew, or meets up regularly for long runs with even a friend or two, running is social. Having a social backup can take your mind off the pain of a long run or push you faster in your speed work. So instead of going out of your mind, think of this as a chance to shift your perspective a little. Brittany Moran, a chiropractor at the Runner’s Academy and coach with StrideWise Running in Toronto has been looking at this time as her personal training camp. “When all of this first happened, I started to think of this as giving myself the time to make my runs and my strength training my priority,” says Moran. She also is taking the time to get off her feet when she’s not training, which is an important part of recovery. Moran also reminds runners to come back to why they run. “Any training you do now is never wasted, it will help you be a better runner when you are on that start line again,” she says.
Take the Challenge
Social media is slammed with fitness challenges that go well-beyond that 30-day yoga challenge (although those are still going strong too). Runners are competitive, and having the added incentive of competition is almost as good as crossing a finish line, almost. Fitness studios and coaches have gotten creative by establishing daily and weekly challenges, encouraging members to tag each other and assign a series of exercises with a number of repetitions for each. The team at Tribe have taken the challenge idea one step further creating a 5K Waterfront Fitness Route that keep everyone feeling together even though we are all apart. “It’s a 5K run to a variety of locations with a fitness move assigned to each one,” explains Gardner, “People take photos and tag us at each location, we also have a template you can track your daily workouts and share back.”
Class Act
With so many studios currently offering online workouts through Facebook, Instagram and Zoom, there are more than enough options for you to try right at home. Whether you’re looking to try your first HIIT class, getting back into a strength training routine or dance class, now is a great time to mix up your routine. “Building strength will help you become a more effective runner, and help you stay injury free, so think of these workouts as your secret weapon to come back even stronger,” says Gardner. Switching up your fitness is also an easy way to make sure that everyday doesn’t have to feel like the same old on repeat. Both Gardner and Moran agree that with this added time in our schedule comes a little added flexibility. We can really make the most of that this time, if we’re willing to get creative and try something new. Fun Fact: Tribe Fitness offers daily fitness classes including yoga with previous workouts saved on their Facebook page.
Anna Lee Boschetto is a regular iRun contributor. She is a freelance writer and also writes about health, wellness and travel.
Boston 2020 was going to be her second Boston Marathon. Runner, teacher, and author Vanessa de Hoog reflects on the journey it took to get there and the impact rescheduling the race has had on her own personal growth.This is the second of a three-part series. The author would like to dedicate this story to Sean Clancy —for all the smiles and the miles.
The 2018 Boston Marathon is one for the history books. For this ordinary runner, the race chewed me up and spit me out as a both a changed athlete and person.
In the early hours of Saturday, April 14th, I closed the trunk of my little red Honda after filling her up with everything I would need for the big weekend. Grocery bags filled with foods containing enough carbs to fuel a small army, multiple race gear options, and, of course, the running shoes that would take me the 26.2 miles from Hopkinton to Boston. The pink New Balance runners I’d chosen to sport for the marathon were adorned with the sharpie signatures of each of my twenty-seven Grade 5 students. In the month leading up to the race, they had each signed up for a mile (and 0.2 of a mile…) that they knew “Mme Vanessa” would be dedicating to them on her race day.
The drive to Boston went fairly well (with the exception of one of my windshield wipers flying off!) and before I knew it the vocals of Bruce Springsteen, the Spice Girls, and the cast of High School Musical accompanied my arrival at the Airbnb B. My mom, her best friend, Joyce, and I found our rooms in the lovely town home we were sharing with the owners for the weekend. I unpacked my things and checked my email. Something as simple as a name lighting up on your screen can have an incredible impact. The little things are, in fact, what we eventually learn are the big things. The name I was hoping to see in my inbox, and did see, was that of my former high school cross country coach. My face lit up as I clicked it open.
from: Sean Clancy
subject: Free Advice
The message was direct, short, and not too emotional – classic Clancy. Don’t spend too much time on your feet at the expo. Good luck Monday. I’ll be tracking you between my classes. Though Clancy hadn’t coached me since high school, we’d always stayed in touch. That Saturday evening, my eyes watered reading his words on the screen. I pulled my phone close to my heart feeling so humble and grateful to have his continued support and presence in my life.
Before heading to sleep, I checked the forecast again, which I had compulsively been doing for the past week. Unfortunately, nothing had changed. Rain, wind, snow (!!!), remained on Mother Nature’s weather agenda for Monday. I shifted my thoughts from worrying about the weather to focusing on being excited that my best friend, Christina, would be arriving in Boston the next evening and eventually dozed off.
Prior to departing for Boston I had prepared folders with detailed itineraries, information on the city, important addresses, and maps for my mom, Joyce, and I to have facility in navigating this city for the first time. While they headed out to shop, I excitedly prepared for the expo. I navigated the subway and bus system and finally arrived and met up with my friends Nadine and Lydia. Now, these athletically gifted twins have always had speed to spare. Their goals for tomorrow’s race were way out of reach for me, but I was grateful to have been able to train alongside Nadine back in Ottawa and have her moral support as I battled a week of pneumonia in February.
As we made our way through the expo, I was both shaking with excitement and nerves as I clung to my race bib heading towards the kit pick-up station. I navigated the path alongside the other runners who were all crowded in our version of paradise. Each of us had a different story, a different purpose, and a different motivation behind our miles. However, that many people packed into a room with one shared common goal created an unparalleled feeling. The energy was quite simply—electric.
Back at the Airbnb, I did my best to save my legs for the big day tomorrow. I lay down on my bed watching reruns on television and waiting for my friend, Christina, to arrive. I woke up from a nap to the sound of my cell phone notifying me of a new text message. Christina was writing to inform me that the weather was awful in Ottawa and her flight had been cancelled. Now, let’s put this next part in perspective, the snow and weather was so bad in Ottawa that PLANES were not travelling. Yet Christina, my super hero of a best friend, knew how much Boston meant to me and her next text informed me that she had rented a car at the airport and was about to start her drive down to Boston that Sunday evening. Unbelievable. Just, unbelievable.
That night, the four of us, Christina, my mom, Joyce, and I were packed into my room reviewing the game plan for tomorrow. I am so grateful for Christina’s tech savvy abilities and calming presence as she reassured my mom that they would in fact be able to see me finish the race by tracking my progress on her cell-phone the next day. Meanwhile, my cell-phone screen was lit up with the weather app I had downloaded. Despite my constant refreshing of the app…things continued to look grim. A traumatic childhood experience involving severe frostbite has left me paranoid about being out in the cold. That night my mind wrestled flashbacks as I fell asleep praying the clothing option I chose would keep me warm enough from start to finish.
The morning leading up to the start of the race flew by in a blur of rain, wind, mud, and laughter. Before I knew it, my corral was called and there I was, toeing the start line of the Boston Marathon. I crossed over and joined the race with tears of joy spilling out of my eyes.
The first few miles from Hopkinton to Ashland were a total mess. I darted between the sides of the road trying to nestle into a pocket in the mass of runners in which I could keep my stride and pace. I was overthinking my clothing choice seeing what others were racing in, questioning if I should switch up my hydration/fuel plan given the cold, and essentially beginning to panic when….sh*t.
I could not believe it.
In all my years of racing I have never needed to stop during a race to use the washroom.
I lined up at the next course outhouse I saw and knew that any goal finishing time I had in mind was, well, headed down the drain.
Once back on the course, the rain started pouring down. The droplets were heavy and my layers of clothing soaked up this attack from mother nature. I had been so panicked about staying warm during the race I hadn’t thought about how heavy those layers would eventually be once they were drenched. Well, it was too late to shed any clothing because my bib was pinned over the front of my jacket. Not to mention my hands were frozen and any attempt at unzipping my coat would be futile.
Somehow I made it through twenty-five miles on the course that day. I got to experience the tunnel of girls offering kisses at Wellesley, survived the incline in Newton, and made it to the summit of Heartbreak hill. My stomach eventually settled but I was too nervous to take in any gels or fuel (besides water) for fear of needing another pit stop. I shut my watch off earlier in the race knowing that any attempt to run a good ‘time’ at this Boston was almost impossible. Out there on the race course, I switched my focus. I didn’t want to complete Boston, I wanted to live it.
As the infamous Citgo sign came into view, indicating the final mile, I was, however, physically crumbling. At this point, each step felt like its own marathon. With no fuel in my system from the past 3 hours and the frozen state of my body I hit my physical limit. The buildup of lactic acid was causing incomparable pure and raw pain in my arms and legs. My body was screaming at me to stop. Completely depleted, I hit ‘the wall’.
Mile 25 broke me.
I began bawling on the course as my body now entered what I can only describe as fight or flight. Though their cheers continued, the faces in the crowd I passed displayed obvious pity for the trainwreck befallen before them. As I continued running that final mile—choking back tears, lungs wheezing between sobs—my only motivation was knowing that each step was a step closer to my family, the finish line, and (most importantly for me at this point) warmth.
Making the famous left turn onto Boylston street, my ears were flooded with the screams of familiar voices saying my name. I crossed the street with my tears and the rain streaming down my face and collapsed into my mom’s embrace. Enveloped in her arms, I felt her giving me the strength I needed to run that final stretch.
I approached the finish line, heartbeats away from realizing my childhood dream. In those final seconds on the course, my mind was replaying images of every gain I had fought over the course of my life that had strengthened me to live out this one moment in time. Stepping across the finish line in Boston signalled the start of a new chapter in my life. That third Monday in May, 26.2 miles taught me an invaluable lesson.
When everything is said and done, it really isn’t about how many miles you’ve collected. Nor is it about how fast they were run. Maybe, just maybe, it’s about the relationships you are privileged to share with those who choose to keep you company along your route.
Vanessa de Hoog is a human. Being. She runs, teaches, writes, coaches, and consumes too much espresso. This fan of the Oxford comma lives in Ottawa with her cat Gatsby.
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