The weather is cold and snowy but that doesn’t scare you, you are still running through the arctic-like conditions regardless. Some might think that you’re crazy but you know the serenity that comes from feeling snowflakes land on your eyelashes and the sound of the snow crunching under your running shoes while you trudge along in sub-zero temps.
By Pamela Mazzuca HBSc. Kin, Athletic Therapist
Braving the frigid temps isn’t just a psychological issue, it’s also a physical one. Without a proper warm up your joints are at an increased risk of injury as are your tendons and ligaments because they are tight and less elastic. Before you lace up you must get your blood pumping to warm up your body, release tension, improve mobility and prevent injury.
Here is a quick and easy head-to-toe warm up to do before you head out into the cold for a run.
Jumping Jacks or Climbing Stairs
Do jumping jacks or climb up and down a flight of stairs at a quick pace for 60 seconds to get your heart pumping.
Arm Rotations
Swing your arms back and forth as if you are giving yourself a giant bear hug 10 times. Then circle your arms forward in a giant circle for 10, then backwards for 10 and then circle your arms in opposite directions for 10 each way.
Neck Rotations
Turn your head to one shoulder and hold for a second, then turn to the other shoulder. Repeat 10 times to each side. Then lower your head to your chest and slowly roll your head to one shoulder and then back down to your chest to the opposite shoulder. Repeat 10 times to each shoulder.
Hula Hoop
Stand with your feet shoulder width apart, hands on your hips and bend your upper body forward until it’s parallel to the ground then rotate your upper body from the waist around in a circle, similar to an exaggerated hula hoop motion. Rotate in each
Calf Raises
Standing with your feet hip width apart, hands on your hips lift yourself up onto your toes by lifting your heels off the ground and then lower. Repeat 15 times. For a greater range of motion try doing it with your toes on an elevated surface like a stair, this allows you to lower down past 90 degrees for a greater stretch. Change direction 10 times.
Leg Swings
Holding onto a chair or the wall for support, swing your leg front to back, trying to increase your range of motion with each swing, 10 times. Then swing your leg side to side, again trying to increase your range of motion with each swing, 10 times. Repeat on the other leg.
2 cups (500 mL)
shredded light Monterey Jack or Cheddar cheese
3/4 cup (175 mL) salsa
(optional)
DIRECTIONS:
ONE: In a large nonstick skillet, heat oil over medium-high heat and cook turkey, stirring for about 5 minutes or until no longer pink inside. Remove to plate.
TWO: Return skillet to medium-high heat and cook pepper, onion
and chili powder for about 3 minutes or until onions just begins to soften.
Stir in turkey, hot pepper sauce and pepper.
THREE: Divide turkey mixture among half of each of the
tortillas. Sprinkle with cheese and fold over uncovered half, pressing to help
seal.
FOUR: Wipe out skillet and place over medium heat and place folded tortilla in pan and cook, on both sides until lightly browned. Repeat with remaining tortillas. Cut each into 4 wedges and serve with salsa, if desired.
On this week’s podcast, Mark speaks with Richard Wiens, a runner who just completed his first marathon, and is already thinking about another. Then, Dayna Pidhoresky, who will represent Canada in next year’s Olympic Marathon. Plus, Mark talks to Vincent Ng of Montreal who is one of the runners that earned a place in the Sportstats Hall of Fame by doing 10 races this year.
Last year I decided that I would try really hard to get into running. I have always been interested in the benefits and even tried running a few times before. But I thought maybe it wasn’t for me since I could barely run a minute without having to stop to catch my breath. I started attempting to run in January 2018 and registered for the 5k Chocolate Race scheduled in May having a goal in mind of finishing my first 5k in under 40 minutes. At first it was really hard. I still could only run about a minute without and then I would have to stop and catch my breath. I started pushing myself by making myself run for two minutes then walk for a minute. One day I went for a run and I ran an entire song. That gave me the motivation I needed. When I started my journey in January 2018 it took me 50 mins to complete a 5k. When I did the Chocolate Race I completed it in 39 mins reaching my goal of finishing in under 40. Since that race I have completed eight 5k races and two 160k virtual challenges. I am officially the runner I always wanted to be
Running means so much to me. It is way more than getting exercise and staying healthy. Running has allowed me to have an outlet to release my stress, collect my thoughts, and to give myself time for me. One of the main things I love about it is that it is a challenge against yourself. There are so many things in life that have us comparing ourselves with others and competing. When I run in a race I don’t worry about the people around me, I focus on me and challenging myself to beat my personal record. It encourages me to be the best person I can be. I also love the high I get from seeing the finish line and hearing my name as I cross it. It is an incredible feeling.
Last year the Burlington Santa 5k fell on my birthday. I love Christmas and usually do something Christmas related for my birthday. I saw the ad for the Santa 5k online and knew it was the perfect way to spend my birthday and a great way to end my first year as a runner. My husband accompanied me on that chilly morning and cheered me on at the finish line. As I approached the finish I was overjoyed with emotion seeing that I beat my personal record, I finished in 33 minutes! There are two medals that I hold dear, my Chocolate Race medal that represents the start of my journey and my Santa 5k medal that represents the end of an amazing year and achieving my personal record.
This year the iRunSanta 5k Burlington race falls the day before my birthday. I am excited to have some early birthday celebrations by attending the race. I am most excited to receive my medal as this one will remind me of the end to another great year of running.
There’s still time to sign up to run with Elisawww.santa5k.ca
As a fairly new runner starting when I was 45, running started as an escape for me. An opportunity to turn off the real world, where things in my life were headed in a completely different direction. As I tried to escape, my new reality was one I could have never imagined. Running afforded me the unconditional support of people who inspired me. Ordinary people doing amazing things. People with goals, and sights set on big things. Big races. Big dreams. I watched as they worked towards them, with a determination and drive that motivated me. Soon I began to find myself addicted, and a bit surprised. My children became involved and I had a network of supported, motivated and determined people who said things like, “What are you training for next?” It all got me thinking and I realized that I could do these things.
A few months ago, after a series of health and personal setbacks, I received an email. A previous winner from our employee contest by New Balance had to withdraw, and my name had been selected as the winner of an entry into the New York City Marathon. I was gobsmacked. I had never run further than 21.1, and with my health issues, I wasn’t sure that I could. But after I thought about it for .03 seconds, and before I could change my mind, I responded, “Yes, thanks you!” and I began running with friends from my very first running group.
Training in different ways including rollerblading, soccer, running, swimming. Doing what I could. Determined, fierce, stubborn. Most days it was ugly. But it was happening. Along this journey, I had so much support. Thinking about it makes me emotional. Cards, mementos, journals, messages, hugs, all the love, support and encouragement, “No matter what happens, you’ve already won”.
At times, I have a hard time dealing with people who are ignorant, unkind, disrespectful, intolerant. These people make us forget that the world is filled with beauty, and beautiful spirited people.This happened to me in New York City. Again, I felt I had no business running that race. I got in, because my name was drawn, by luck, in a contest. But over the last month, the kind words, support, hugs, love, cards I received, was everything. I had people to lift me up and carry me forward, when in my head, I was so full of self-doubt.
After I arrived in New York City, I checked in, and my friend and I made our way up to the 44th floor, stepped out of the elevator, and were greeted by 2 people from New Balance, who were the most kind and helpful.Everywhere we went, people asked. People sent well wishes. Good luck. You can do this.
On Saturday, I met Greg Chrzan, from New Balance. It was like I’d known him my whole life. We talked about my journey, and he was so supportive. He made me feel like I belonged. I can say without doubt, he is one of the kindest, sweetest people. And I thank him for everything. From the early days, of sorting out bookings, race info, entry, right down to the swag, information and support, he has stood by me and supported me, when I had never met him, but even more so after I met him, with his messages of encouragement and support.
On marathon morning, I was half asleep, catching a shuttle at 5:30am with quick hugs, good lucks, and meeting more people. Then corralled into a warm tent to await start times. Met more amazingly kind people, who owned running stores in the States.It was race time. The energy and vibe was palpable. The music started, the cannon went off, and it began. The long painful ascent on the Verrazano Bridge (UGH!) No spectators, just miles of Bridge. And a whole City of running ahead.
Where did I fall in love with this race? I don’t know that I did. But, I found myself smitten with the experience. And the real love? The real love is for the people. The THOUSANDS of people in the boroughs. Running through Brooklyn. Feeling like you’re in a parade. Thousands of people cheering, supporting, making signs for strangers. Bands playing, high fives, beautiful people of all ages, races, colour, gender, culture. People supporting people. Lifting us up. Shouting love and encouragement to keep us going. Hundreds of people almost blocking the street. Creating a small tunnel to run through so you had to high five all of them. This is what sticks with me. The people. In every borough. Cowbells, tambourines, bands, noisemakers, signs, hugs, confetti. My goodness. It was unbelievable.
This race was never about a PB or impressive time. This was me vs. me. It was all about fierce determination, coupled with stubborn will. And it was damn hard. I almost gave up. The Queensboro Bridge nearly did me in . Right at the halfway point. I was close. But the people- encouraging, yelling, “you got this!”. Then, I saw my friend, Tara Otto at mile 16 right after that bridge, and I kept going as she cheered me on. I met so many beautiful people along that route. Who carried and lifted my spirit, because my body felt broken.
This is my New York City experience. I’d been there before, but this time it was about people and this race was powered by people. From start to finish. From far and wide. And coming back to literally hundreds of messages of love and support, from friends, family, co-workers, customers, I am so grateful for my New York City Marathon experience!
I never set out to become a runner, it never even crossed my mind.
I did however know I needed to lose weight. At 63 years old and 260 lbs, I was potentially heading for some health issues, not that I’d had any warning signs, but excess weight and no exercise just can’t be good for you, despite what the doctors say.
I started walking around the block. As it turns out, walking round the block becomes pretty boring pretty quickly. To make the distance go faster, I started to walk and run. Pretty soon, I was running around the block.
As I got more serious, I joined a group organized by iRun’s Ben Kaplan, the I joined BlackToe’s run club and the difference was amazing. Proper coaching and immersion into the running culture is critical if you want to improve your ability and avoid injury.
I’m now 70 years old and this past weekend I ran my first full marathon in Hamilton. I managed to place 3rdin my age group and qualified for Boston. Marathons are tough, physically and mentally, the desire to quit in the last 5K is truly overwhelming.
So, given that last 5K, why do I run? Why do I strap on hideously expensive sneakers and run 42 kilometers? And why do I keep doing it in the heat and humidity of Toronto summers and the bitter cold of Toronto winters?
The answer is complicated. For me, there are five core reasons I run, the importance of which ebb and flow depending on circumstance. In that last 5K distance of a marathon, with your family and running buddies who have stood out in the cold for hours cheering you on, you have your reason. On a dark, windy, and cold solo run, the feeling of accomplishment pushes you on. So, although the answer is complicated, my five reasons to run are pretty straight forward:
Family
You spend a lot of time training for a marathon. It constantly interrupts family time but having a family that tolerates and encourages your efforts is a sign of a strong family. And it sets a good example to one’s grandkids that perseverance pays dividends.
Community
The running community is like no other. It is a beacon for tolerance, inclusion and camaraderie. Origin, gender, orientation, politics, speed or age simply don’t matter, doing one’s best, whatever that is, is the only thing that matters.
Fitness
Being fit is a remarkable feeling, you can do more, have more energy, need less sleep, it just feels good.
Health
Running is good for you, period. It doesn’t ruin your knees and yes, runners have heart attacks while running, but then so do people while riding on a bus. That said, I recognize that I got very lucky in the lottery of life in that I have the basic ability to run, some people just cannot do it and I never underestimate that.
Accomplishment
The feeling of finishing a marathon is indescribable and will carry me through many cold, dark and sometimes lonely training miles over the next months and hopefully years.
Sore legs notwithstanding, a few days post-marathon, the euphoria continues. And now I do have one big challenge: which marathon do I run next?
On this week’s podcast, Mark’s guests are all about staying healthy,
keeping inspired and celebrating your running achievements. First, the
incredible Cathy Adams delves into what she enjoys most about the
challenges of covering 240 Then, a new father and runner shares his
story of achieving a personal best at the Scotiabank Toronto Waterfront
Marathon. Plus, you’ll find out how the proper rest and recovery during
the winter will have you coming back even stronger, faster and better
next season.
When I think of cooking seasonally, ratatouille is the first thing I think about when vegetables are in abundance and I can’t resist buying one of each variety from my local market. Traditionally, each vegetable is cooked separately and then layered and baked and although quite rewarding, is very time consuming. This recipe is much easier and quicker without sacrificing flavour and I’ve also added chicken.
My chicken ratatouille is made all in one skillet and I’m suggesting that you enjoy it topped on a grilled baguette that has been smeared with goat cheese – it’s wonderful all on its own too. The combination of tender chicken, fresh local vegetables and the creamy goat cheese is not only delicious but it’s a fun way to eat ratatouille for the kids of the house who would find it unappealing to eat vegetables straight up. I used LiberTerre chicken breast for this recipe because they stay juicy and taste great! You can also use chicken thighs or pork loin as an alternative. It serves as a great side dish or turn it into brunch by adding a fried egg on top and serve with a toasted baguette.
I love this dish also for its leftover possibilities. It’s great because there is no need to heat it up before you enjoy it again. Simply coat your bread with goats cheese, fill with the leftover ratatouille, and you have the most delicious sandwich!
Serves 6-8
INGREDIENTS
1 pound LiberTerre chicken breast, cut into 1 inch pieces
1 yellow onion, thinly sliced
1 pound eggplant, cut into 1 inch pieces
2 Portobello mushrooms, cut into 1 inch pieces
1 pound zucchini, cut into 1 inch pieces
2 coloured peppers (about 1 cup)
2 cloves garlic, crushed
3 tomatoes, cut into 1 inch pieces
4 tablespoons olive oil
1 tsp Oregano flakes, divided
¼ tsp chili flakes
Salt and Pepper to taste
Fresh chopped basil, for garnish
1 baguette cut into thick slices
1 cup goat cheese
INSTRUCTIONS:
ONE: Heat a large, heavy-bottomed skillet to medium-high heat. Add oil to the skillet and heat. Add the chicken pieces to the skillet and season with salt, pepper and half of the oregano. Cook the chicken until it is evenly browned, about 5 minutes. Transfer the cooked chicken to a plate and set it aside.
TWO: Add more oil to the skillet. Add onion, mushroom and eggplant to the skillet and season with a pinch of salt. Stir frequently until they begin to soften, about 5 minutes.
THREE: Add the zucchini, pepper and garlic; cook, stirring occasionally, until slightly softened, about 5 minutes.
FOUR: Add tomatoes, hot chili flakes, salt and the rest of the oregano. Return the cooked chicken to the skillet and cook, stirring occasionally, until vegetables are tender and chicken is cooked through, about 10 minutes.
FIVE :Serve warm with fresh chopped basil and a fresh baguette. Alternatively, grill slices of the baguette and top with goat cheese and ratatouille mixture. Julie Miguel is an iRun food contributor, where you’ll find a selection of weekly recipes and food ideas. She is a home cook, and food influencer and has worked with a national television, print and online media outlets. You can also follow her food discoveries and travel adventures at Daily Tiramisu.
“parkrun makes my heart happy…I was thinking of doing it
forever,‘’ said Alvin Yau’s five-year-old daughter when he told her he
was going to write about parkrun. Here, Alvin writes about what else
parkrun gives his family, beyond happy hearts!
parkrun – or Wascana parkrun to be more specific – has given my family so many opportunities. To name a few:
An opportunity to set a personal best
On September 21, 2019, my wife toed the start line in Wascana Centre.
Nine-and-a-half months prior, at the start of the year, she was not a
runner. She was compelled to start training after registering for her
first trail race and half marathon.
It was difficult for her to establish a new fitness regime, but her
drive to succeed outweighed the awfulness of a 5:00 a.m. alarm clock. On
that day, at the Wascana parkrun, the results of her nine months of
training was on full display as she clocked a new personal best, beating
her old personal best that she had set many years ago by over a minute.
It was a very proud moment for her, and she was glad to be given a chance to see tangible results of her hard work.
An opportunity to bond
Most of our runs at Wascana parkruns are not record setters, but,
rather, opportunities to be together as a family. Not unusually, the
four of us have very busy lives, with many activities outside of work,
school, and daycare.
Most of our runs at Wascana parkruns are spent trotting at a
leisurely pace, chatting about whatever is on our mind, while the kids
enjoy a snack in the stroller. On occasion, our kids request to get out
of the stroller and run one or two kilometres. We are almost always
happy to let them do so.
An opportunity to volunteer
“I want to volunteer,” my daughter told me one evening when we were
planning the weekend’s activities. I was happy to let her volunteer at
parkrun because it has given us an opportunity to talk about the
selflessness of volunteering and the importance of serving our
community.
My daughter takes great pride in having helped put on the weekly event in the heart of the Queen City. She has dutifully cleaned up the course after the event, and has also helped to ensure that everybody gets their finish tokens. What is even more gratifying about volunteering with my daughter is that her two-year-old brother looks up to her.
Our family loves parkrun. Craig Herrington, one of the Co-Event
Directors at Wascana parkrun, made a promise to us that entices us to
return week after week: “if you don’t like it, we’ll give you your money
back.” Now there’s an offer that we, truly, can’t refuse.
LIMA, Peru - Sage Watson of Canada win's gold in women's 400m hurdles at the Lima 2019 Pan American Games on August 08, 2019. Photo by Vincent Ethier/COC
By: Sage Watson
My 2019 season got off to a rocky start. I was coming back from a foot injury and it was affecting my training going into racing season. Each time I put on my spikes I would wince in pain as I tried to sprint. The bone chip in my foot was causing such discomfort that I wasn’t sure how I was going to run, let alone hurdle a full 400m around the track. There were more days of doubt then positive days, though I still thought I would reach my 2019 goals.
At one point in May, after running in the World Relay Championships in Japan (where Team Canada placed 4th in the 4×4), I remember calling my dad as I traveled home. He asked me how I was holding up. Right there in the airport, I had a breakdown. I wasn’t holding up, I told him. “I don’t think I can do this,” I said. I thought my season was over and there was no way I was going to make a comeback. He told me I was going to get through this, even if I didn’t reach all my goals. He said I was going to make it through this injury. Boy, was he right.
If you told me in May that I was going to become the Pan American Games Champion in August, I would have laughed. I had no idea that I would not only recover from my injury, but be strong enough to win the 400m hurdles for Canada. It took hours of physio, rehab, treatment, training and rest, but my season slowly started to progress in the summer months. Going into the Pan Am Games, I was in a positive mindset.
I knew I had a chance at a medal if I put everything I had into that race. I came in second place in the semifinals and knew after that race that I was strong enough to run even faster. I talked with my family, coach and boyfriend before the race and they all told me I could do it—they had
unwavering belief in me, and their belief led to my belief. I could win this thing. One of the best moments of the Pan Am Games was walking up to the start line for my final and seeing my Team Canada teammates inthe crowd cheering my name. They believed. As I set my blocks to start the race, I felt as if I wasn’t alone. I knew my family was watching, and my coach, my teammates and all of Canada was there with me in the blocks. The gun went off and nothing was holding me back. At the final corner of the race, I saw the finish line and knew right then, with 100m to go, that I was going to win. I crossed the finish line first and threw my hands in the air. Later, I was overcome with emotion.
I couldn’t believe I had done it. I had really won. After that, I got up, hugged my teammates, shook my competitors’ hands and grabbed the Canadian flag. There was no better feeling in the world than holding up that flag. It’s something I will forever cherish and strive to do again for my family, friends, coach and country. Whoever you are, whatever you go through, never give up on your dreams.
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