RACE NEWS

Half Marathon Sold Out!

Ottawa Race Weekend is almost here and with the accelerating pace of registrations, it looks like we’ll have record numbers of athletes running again this year. Indeed, the Half Marathon is already sold out and all other events are filling up fast. So if you’re ready to participate in one of the world-class events taking place during Ottawa Race Weekend, head on over to the Run Ottawa Web site and make your commitment today. To register now, click here. 

Introducing the Largest Canadian Prize Purse Ever!

You probably don’t need any further motivation to run your best 10K race later this month, but this is just a reminder that Run Ottawa is offering a $100,000 prize purse (the largest Canadian purse ever) to any man or woman who breaks the current 10K world record in the MDS Nordion 10K event. For the women, Paula Radcliffe’s record of 30:21 is the time to beat. For the men, it’s Haile Gebrselassie’s 27:02 minutes. Of course, breaking a world record is no small feat! But train smart and train hard and you could leave Ottawa not only as the new world record holder, but with an extra $100,000 in your pocket…

Ottawa Race Weekend: What You Need to Know

Race Kit Pick-UP

Runners need to pick up their Race Kits before the start of their event. Depending on the date and time, Race Kits will be available at either the Aberdeen Pavilion at Lansdowne Park (1015 Bank Street) or Ottawa City Hall (110 Laurier Ave West). Click here to see when and where to pick up your Race Kit.

If you are unable to pick up your Race Kit before the start of your event, feel free to send a friend or relative to pick up the Race Kit for you. Photo ID is not required.

For Parents with Children Running In the Ottawa Kids Marathon

The Kids Marathon starts at 8AM at the corner of Elgin Street and Laurier Avenue and finishes at Queen Elizabeth Drive next to the Cartier Drill Hall.  You can watch your child perform from behind the fence at the finish line, or from the Laurier Street Bridge. You must have the bottom portion of your child’s race bib (which tears off) to enter and exit Confederation Park with your child. No adult will be allowed to exit Confederation Park with a child unless they have the tear-off number that matches the child's race bib. So be sure to tear off the bottom portion of your child’s race bib before the start of the race and then keep it with you! Confederation Park is a secure area and is monitored by the Ottawa Police Service. For more information, please see the Kids Marathon Race Kit.

Shuttle Bus Service

Run Ottawa is offering a free shuttle bus service to take participants to and from the Pfizer Health & Fitness Expo at the Aberdeen Pavilion at Lansdowne Park. Buses will leave from the Ottawa Marriott (100 Kent Street), make a stop behind City Hall, and then proceed to the Race Kit Pick Up area at the Aberdeen Pavilion. Buses will depart every 15 minutes. For more info, click here.

Memorabilia and Souvenir Merchandise

We hope your Ottawa Race Weekend experience is unforgettable, and we offer a variety of products and services to celebrate your participation and to help keep your race memories fresh. Want a photo of you as you approach the finish line, pleasantly exhausted and thoroughly satisified with another great effort? We’ve got you covered. How about a DVD of you triumphantly crossing the finish line? No problem. From personalized photos and video of runners at the finish line to race participation certificates and medal engraving, there are a variety of ways you can capture and relive the thrill of the race. And of course, we’ll also have all kinds of official Ottawa Race Weekend merchandise available for purchase at the Health & Fitness Expo. So go ahead and treat yourself to a souvenir!

Check Us Out At the Pfizer Health & Fitness Expo

The Pfizer Health and Fitness Expo gives you access to current information, products and services related to the health, fitness and wellness of runners and endurance athletes. Exhibitors include retailers, personal trainers, nutritionists, physiotherapists, and other health professionals. The expo will also offer a variety of workshops and seminars designed for runners,  plus guest appearances by some of running’s biggest names. For more details, an Expo schedule, and a floor map of the Aberdeen Pavilion, click here.

Things to do at the Health & Fitness Expo

Run Ottawa will be featured on two different TV shows being filmed on-site at the Health & Fitness Expo: On Friday, come check out the Rogers Daytime Show with TL and Derick at 11AM; on Saturday, come check out the CHUM – IRUN show with Mark Sutcliffe at 12PM. Both shows will be filmed in booths 100 – 102 in the Aberdeen Pavilion.

Donate to a worthy charity! At the Health & Fitness Expo, you can learn about and donate to great charities like:

·      Ottawa Hospital Foundation (see http://www.ohfoundation.ca/events/orw/index_e.asp)

·      Sole Responsibility (see http://www.soleresponsibility.org)

·      Canadian Athletes Now (see http://www.canadianathletesnow.ca/current-events/join-our-team-of-2010-runners.html or visit booths 103 -105 at the Health & Fitness Expo)

Ascent for Kids – Inspiring and Supporting Weight-Challenged Children

Have you noticed that more and more young people in your community are overweight? A quarter of all Canadian children are considered overweight and more than half of those kids are considered obese. Today’s kids are being treated for heart disease, hypertension, Type-2 diabetes and other “adult diseases” with alarming frequency. And experts believe that we may be raising the first generation of children whose life expectancy will be shorter than their parents!

A dedicated group of concerned citizens will walk or run in a race during the Ottawa Race Weekend as part of a project called Ascent for Kids. This is a campaign that empowers and inspires underprivileged, weight-challenged, local children and their parents to lead active and healthy lifestyles. Proceeds will support a special YMCA-YWCA program called “Kids Fit” that targets the most vulnerable of weight-challenged children through nutrition & physical education in conjunction with the Children’s Hospital of Eastern Ontario.

Your support can make a huge difference. Visit www.ascentforkids.ca to learn how.

From Ottawa to Oprah!

You probably remember Ayda Khan from last year. She’s the talented 11-year-old with the powerful voice and the electric stage presence who sang the national anthem at Ottawa Race Weekend 2008. We’re ecstatic to have her back again this year to help us celebrate Race Weekend 2009, fresh from her feature on Oprah.com as part of Oprah’s Search for the World’s Smartest and Most Talented Kids!  From Ottawa to Oprah, it’s been a heck of a year for Ayda Khan. But we’re certainly not surprised that people around the world are being wowed by the young singer’s extraordinarily soulful voice. Indeed, Ayda’s talent is boundless and she’s clearly at the beginning of a long and successful musical journey. Congratulations on another great year, Ayda!

To check out Ayda’s stellar performance of “And I Am Telling You” on Oprah.com, click here. And be sure to come see Ayda sing the anthem at this year’s Ottawa Race Weekend:

Saturday May 23, 2009

·        6:45 p.m. at the start line for the MDS Nordion 10K

Sunday May 24, 2009

·        6:15 a.m. at the start line for the Ottawa Marathon

·        7:45 a.m. at the start line for the Ottawa Kids Marathon

Volunteers Still Needed!

Each year a group of dedicated volunteers comes together to support our runners and ensure that every Ottawa Race Weekend event is a success. They are part of the reason the Ottawa Marathon and MDS Nordion 10K events are recognized as two of the world’s best-organized and most prestigious road races. And we could not do it without their help. If you or someone you know would like to support the 2009 Ottawa Race Weekend as a volunteer, click here to visit our Volunteers page.

MOTIVATION

Walking the Walk – Canada’s Fastest-Growing Fitness Trend

For those who want the health benefits of vigorous exercise and the camaraderie of distance running, but prefer the convenience and lower intensity of walking, we’re pleased to report that there’s an activity out there that let’s you have your cake and eat it too. Nordic walking, otherwise known as ‘polestriding’ or simply ‘poling’, is a bit like cross-country skiing without the skis or (thankfully!) snow. And like cross-country skiing, the health benefits are many.

For example, poling engages almost 90% of the body’s muscles, including the core and upper body, while also providing a great aerobic workout. This means it can help atheletes build strength and improve conditioning simultaneously. And recent research shows that walking with poles also improves posture, balance and stability. Scientists are even investigating whether Nordic walking  might help control or reduce the symptoms of Parkinson’s Disease, a progressive neurological disorder that impairs motor skills.

On top of all that, it’s a fun, satisfying activity, which is probably why it’s Canada’s fastest-growing fitness trend. For more info on urban poling, check out http://www.urbanpoling.com/ and http://nordicwalkingmaritimecanada.blogspot.com/.

Wisdom in Motion: Running & Walking Intervals

Stress and rest is the foundation of all training programs. Stress makes us stronger. Rest provides recovery and a rebuilding improvement phase. A one-minute brisk walk after 10 minutes of running provides a phase of active rest, which keeps the runner moving forward and helps flush lactic acid out of system. Indeed, as we approach our anaerobic threshold (85% of our maximum heart rate) our body starts producing lactic acid, which leaves us with heavy legs and a queasy stomach. Walk/run combinations help dissipate this lactic acid build up and distribute the workload to various muscles, potentially helping to delay fatigue. In addition, a brisk walk break gently stretches the leg muscles, which yields supple muscles and an improved range of motion. Taking walk breaks will prevent you from slowing down during the long run, help you keep your pace consistent and minimize injuries. In short, walking intervals offer an effective, easy way to improve your distance running. 

Click here to read John’s other tips.  

On the Road: Spring Tune-Up

“On the Road” chronicles the trials and tribulations of Laura Clark, a children’s librarian and ultrarunner based in Albany, New York, as she preparaes for the 2009 Ottawa Marathon. This month Laura discusses how to train for a marathon without logging extreme mileage… Snowshoes!

Snow tires have now been replaced by touring models, snowshoes by sturdy training shoes, and Polartec by lightweight windbreakers.  Winter dues have been paid many times over and slogging through mega-miles has lost its appeal.

And this is a good thing.  Now that the distance is a given, it is time to hone a sharper pace befitting spring apparel and attitude.  While my Saratoga Battlefield forays at marathon pace have at least grown tolerable, it is still impossible for me to imagine twenty-six miles at that effort.  Perhaps I have aimed too high, or maybe the time is ripe to overlay my longer efforts with some faster turnover.

I am extremely fortunate that our local Saratoga Stryders Running Club hosts coached Wednesday night workouts from April through October.  For most folks emerging from hibernation, April is a rude awakening, but for those of us training for a spring marathon, it is a welcome reprieve from high mileage.  Normally, I am in the last (read slowest) group, but this month I was delighted to discover that my all-weather persistence had boosted me up a notch.         Each of Coach Jeffrey Lutzker’s workouts is a closely guarded secret and more than a few speculative emails are passed back and forth as Wednesday night approaches.  So far we have commiserated through ladder sequences, hills, and 1,000 meter tempo repeats. None of these are geared to a single individual’s specific game plan, but all are guaranteed to develop the speedy turnover I require to at least have a shot at a 2010 Boston.

In the month or two leading up to a big effort, your body is fit, finely tuned and balancing on the edge of overuse.  Figuring I need all the help I can get, I scheduled a refresher class with my favorite Chi Running instructor, Ann Margaret McKillop (www.myfitnessrecovery.com).  Developed by Danny Dreyer, Chi Running incorporates the principles of T’ai Chi into a running program designed to help you run relaxed and injury-free.

A year ago I attended a Chi Running weekend with Danny Dreyer where Ann Margaret was one of the instructors.  We immediately clicked.  She is the type of lady who can observe your running form and immediately pick up on small glitches that could turn into bigger obstacles during the course of a twenty-six mile journey.  Most importantly, she was able to convert these principles into terms I could readily understand.  Since I have difficulty translating instructions into a concrete plan of action, this is no small accomplishment.

Ann Margaret spotlighted my two goal races:  The Ottawa Marathon and the Mt. Washington Uphill Road Race, giving me specific drills and focuses to practice during the upcoming weeks.  At my age and experience level, PRs  (personal records) are a rare commodity, attainable only by fine tweaking rather than gut running.  Already I feel lighter and more confident.

The weeks leading up to the Ottawa Marathon are also the beginning of what I fondly term the “Witch Doctor” phase.  Recognizing the fine line between adequate training and overtraining, I customarily turn to gimmicks to make up the difference.

So I scanned the hammer Nutrition website for the latest power boosters and even succumbed to a Runner’s World testimonial for compression socks. Originally developed to aid diabetics’ sluggish circulation, my brand new Oxysoxs hug my workout-sore muscles in a warm fuzzy embrace. They arrived on my doorstep accompanied by a sales brochure worthy of a National Geographic effort.  Once glance and you can rest assured that by wearing these socks you will not only be aiding your recovery but also supporting Green efforts and the flagging economies of multiple underdeveloped countries.  Plus, they might possibly lead me farther down the yellow brick road to Boston than a reward donut.            

Ordering online was a snap since I have been a fairly successful sock wearer all of my adult life.  I hit a roadblock, however, when it came to Moeben arm sleeves which I figured might add more pep to my swing. Having never experienced the pleasure of wearing socks on my arms, I was at a loss as to proper sizing.  Does “medium” refer to the length of my arms or the bulk of my muscles or, possibly, both?  Defeated, I am forced to admit that not everything can be successfully ordered by computer, so I’m hoping to find some sleeves at the Expo to help my arms pump faster on The Day.

When all the tune-ups are said and done, it is time to admit that a lot does depend on Lady Luck. Will my aches and pains magically disappear on race day?  Will I make the correct clothing choice? Eat the most nutritious breakfast cereal?  Find a friend to run with? And most importantly, will I embrace the toughest segment of marathon training: an adequate May taper designed to get me to the starting line refreshed in body and spirit? This month on the road to the Ottawa Marathon, I am left with more questions and uncertainties than penciled training log notations.

Read Laura’s other blog entries here.

The Runner’s World: Training Blogs

A training blog can be a way to keep in touch with other runners, gain inspiration, and stay engaged as race season approaches. As one blogger put it, a training blog allows you “to experience the journey, not just the destination.” Click here to create your own training blog, or to read the latest entries from other people blogging about their Ottawa Marathon training efforts.

Continuuing on from last month, here is the latest entry from Molly English, a 40-something mother of two (step-mother of five) in Syracuse, New York, who is training for the 2009 Ottawa Half Marathon.

May 4 – Mountain Goat, the Day After!

I survived my first Mountain Goat in 2 years, having missed last year after my broken foot. I did not do my best, nor did I do my worst. Two things happened, I believe: The training for a triathlon means I haven't been totally focused on running; and, I have no hills to run on around the house. So I need to rededicate myself to hill work. Still, I am thankful that the swimming I did throughout the left-hamstring idiocy kept my cardio up to snuff.

I also have had a nagging hamstring pain, and I know for sure that held me back.

So today is a day off, and then back to weights and swimming tomorrow. Now that I have cleared the 10-mile hurdle, I can focus on half-marathon training, and add distance up to that wonderful 13.1 miles.

Click here to visit Molly’s training blog.

HEALTH AND NUTRITION

Eating for Peak Performance

Keep Injury Free with Carbs:

Carbohydrate has been the victim of poor publicity since the beginning of the new millennium. It has also been a time of increased rates of injury among calorie conscious fitness enthusiasts. Eating for sport means following a carbohydrate rich diet – and one of the main reasons is to help minimize the risk of injury. What’s the connection between injury and carbohydrate intake? First of all, eating carbohydrate rich foods pre-workout, during and post-workout help fight off the fatigue that comes with low muscle glycogen. Keeping both blood sugar and muscle glycogen stores topped up will minimize those injuries that happen from a lack of energy leading to fatigue and muscle soreness.  There is ample evidence in the scientific community that links a well-stocked muscle with a decreased likelihood of injury. That is because muscles with low muscle glycogen stores are primed for fatigue – they lose their strength and thus their ability to protect the joints from injury. Ever wonder why so many injuries occur in the last 10 minutes of training and competition situations??

Who is most vulnerable to glycogen depletion-related injury? Runners and in-line skaters who are training at moderate intensities for over an hour – that’s anyone getting ready for the Ottawa Marathon in May. It's all too easy to gradually drain your glycogen stores if you're training without eating a diet high enough in carbohydrates. Trying a new skating technique or adding in a new component of training in your running program in an already fatigued muscle exposes those muscles to an unexpected demand – which makes joint injury even more likely. As a runner or skater you may be focusing in on specific exercises to make you stronger, and for skaters, certain equipment to make sure that you can brake and/or turn well BUT your diet is a crucial factor – which if you neglect will mean that no matter how good your equipment or technique are, you still may get injured.

So what can you do to minimize injury? The stress of trying to sustain a higher level of work output without sufficient fuel is thought to contribute to muscle damage. Eat a carbohydrate rich diet to ensure that you muscles are stocked up with energy BEFORE training. This ensures that you will be able to do more running or skating before you run out of fuel. Before exercising, eat a small carbohydrate rich snack or a liquid carbohydrate meal one hour beforehand.

Here are some examples:

·        Latte with skim or 1% milk

·        Carton of chocolate milk

·        Small granola bar + water

·        Piece of fruit (banana, orange, grapes)

·        ¼ cup dried fruit + water

·        Handful of salted pretzels + water

·        1-2 cups of sport drink

·        GORP – easy on the peanuts – add some cereal instead + water

·        ½ bagel with jam + cup of tea

Stay tuned next month for Beth’s next tip: Getting Your Essential Nutrients

About Beth Mansfield and Peak Performance

Beth Mansfield is a Registered Dietitian, Sport Nutrition & Exercise Specialist with Peak Performance, a sport nutrition and corporate wellness consulting company in Ottawa. Beth educates Canadian athletes of all levels, including Olympians, national and provincial team athletes, as well as University, masters and recreational athletes on sport nutrition for health and performance. Beth is a popular corporate wellness speaker throughout Canada and also maintains a therapeutic lifestyle change (TLC) clinic for people with elevated cholesterol at the University of Ottawa Heart Institute. She is currently working on her PhD at McGill University focusing on energy balance and body composition in health and disease. You can check out her show on CJOH/CTV the 1st Wednesday of every month with Leanne Cusack on the News at Noon.

Email Beth – beth@peakperformance.ca

Power = Performance

The Ottawa marathon is less than a month away and many of you will be travelling to the race.  Whether your travel is local, regional, domestic, or international, pre-planning can help you to navigate nutritionally, so that you’ll be ready to do your best by the time you’re ready to compete.

No matter where you are travelling from, pack a travel survival bag with carbohydrate snacks and beverages, so you’re not caught having to endure long stretches on cars, buses, trains, or planes with nothing appropriate to eat or drink. Keep the survival bag close at hand when training and competing in your new surroundings, so you won’t be caught empty-handed.  Plan out each leg of your itinerary, and investigate the food and beverage availability along your route, so you know what to expect.

A reminder that PowerBar Gel is available to the marathon and half marathon participants.   For more information on PowerBar Gel visit www.powerbar.com or drop by the PowerBar Booth at the Health & Fitness Expo (booths 613 and 712).  Sign up for our PowerBar newsletter at the Expo and your name automatically goes into a draw to win a year's supply of PowerBar products.

Eat and Run

You need food to fuel your body – to help you push further, to run faster, to perform at the highest possible level. But food should be more than just fuel. It should also be a pleasure to prepare and eat. Each month, we share a simple, nutritious recipe to help stoke your energy for the race, or help replenish energy spent during long training miles.

This month, why not whip up some Perfect Potato Pie? It’s healthy, easy, tasty, and not lacking in carbs or protein (see this month’s Eating for Peak Performance above). The recipe is taken from Food For Fitness by Anita Bean, and sourced from http://www.jog-blog.co.uk/recipes/.

Ingredients (Serves 4)

1kg (2.2 lb) potatoes

600 ml (1 pint) skimmed milk

50g (2 oz) grated cheese

1 onion, thinly sliced

2 eggs

Salt and freshly ground black papper

Sliced leeks/broccoli florets/sliced tomatoes (all optional)

Directions

1.      Peel and slice the potatoes. Arrange layers of potato, cheese and onion (and any optional vegetables) in a shallow baking dish, finishing with the cheese.

2.      Beat the eggs with the milk, season and pour over the potatoes.

3.      Cover with foil and bake at 200C/400F for 45-60 minutes until the potatoes are tender and the top is golden brown.

Nutritional Info per Serving:

Energy 348kcal

Protein 18g

Fat 9.1g

Carbs 52g

Fiber 3.5g

RUNNING WITH YOUR FEEDBACK!

Over the past few months, we’ve been tweaking our Ottawa Race Weekend Newsletter format and content to offer more inspiring stories, training tips and nutritional info. Now we’d like to hear from you about what’s working, and what you’d like to see covered in future editions of the newsletter. And we’re also interested in hearing your inspiring stories of athleticism and endurance. So don’t be shy! Send your impressions, ideas and stories to media@runottawa.ca.