Archives
Last month we revamped the format for the Ottawa Race Weekend Newsletter in order to offer more marathon and race-related information, as well as a more in depth look at the sport (and even philosophy) of distance running. We added new features on motivation, nutrition and performance, and personal training reports and blogs to help you focus and prepare for your 2009 Ottawa Race Weekend journey. We’d love to hear your thoughts on the new format, as well as any suggestions you may have for future features and content. And we’re also interested in hearing your inspiring stories of athleticism and endurance. Send your impressions, ideas and stories to media@runottawa.ca. March is upon us and all 2009 Ottawa Race Weekend events are filling up fast! As of now, the Ottawa Marathon is already 51% full, the Half Marathon is is 51% full, and the MDS Nordion 10K is 30% full. We take this brisk registration as a sign that athletes are hungry in 2009 and can’t wait to put running shoes to road come May. As a runner, your place is on the starting line, not on the side-lines, so pick your Ottawa Race Weekend event and make your commitment today. To register now, click here. That’s right. The Ottawa Race Weekend has a brand new Facebook page, which features race schedules, news on Race Weekend-related events, and a wall where runners can post messages and connect with organizers and other runners. Click here to visit our Facebook page and sign up to access all the latest race info. Go to www.flyporter.com to book flights and register your email for more deals from Porter. This year you have a choice: regular paper bib, or personalized, high-quality technical shirt with your race number printed right on it. Ottawa Race Weekend is offering an official race shirt that features your race number, race logo, and your name or a personalized message printed on the front. It’s a quick-dry, technical running shirt that you can wear in place of the traditional paper bib. It’s comfortable, durable and makes a perfect race souvenir. From an ordinary paper number to an Intera Microdenier shirt designed specifically for distance running? We think that qualifies as progress. Seven styles to choose from. Supplies are limited. Go to www.WearYourNumber.com and place your order today! We want to congratulate Dr. Howard Cohen of Ottawa, Ontario, John Stoddart of Ottawa, Ontario, and Bill Williams of Richmond, Ontario, for demonstrating maximum commitment and endurance by running in every Ottawa Race Weekend – from the very first in 1975, to this year’s race in 2009. That’s quite a run, and we think our readers will be inspired by their enthusiasm for distance running, their impressive stamina, and their generous support of the Ottawa Race Weekend year after year. Thanks for showing us how it’s done! Hello devoted runners, My name is Andréanne Morin and I am a two-time Olympic rower from Montreal. Setting a lofty goal is something that I am used to. This past summer, I was in the Women’s 8 that finished in a “too-close” for comfort 4th at the Beijing Olympics. Now, one of my athletic challenges for 2009 is running the Marathon at the Ottawa Race Weekend. Transitioning from Olympic rowing to marathon training has required some adapting, but the fundamentals are still the same: daily work ethic, discipline, long hours of cardio and the prevention of overuse injuries. My competitive edge that was a necessary asset to earn my seat in the Olympic 8 also remains; during interval training runs, I try to surpass my previous times and narrow the margin between myself and the fastest (mostly men!) in the group. There are however, two significant changes in my transition from rowing to marathon training. The first is that on long distance runs I am discovering neighborhoods, country roads, climbing mountains and seeing wildlife! It’s not quite the Rockies or the infamous Canadian moose, but my running adventures are very different from the scenery of buoyed waterways and the fisherman and ducks that we have occasionally had to dodge! The second noteworthy adaptation that I am making is learning to train in solitude. In rowing, I was always surrounded by 8 other teammates and when I was having a lousy day, I could count on another team member for encouragement and vice versa. The bond we created was strong and weathered by moments of victory, defeat and elation. It is that team camaraderie that allowed us to surpass ourselves and during my runs these days, I find myself missing my crew… So in keeping with the team spirit, I thought “why not run the marathon for Canada’s 2010 Winter Olympians?” The Canadian Athletes Now Fund, which is the National Charity for the Ottawa Race Weekend, has always been there to give Olympians like myself a financial boost while pursuing our Olympic dreams. Now, with less than a year to the Vancouver Olympics, the goal is to have 2010 runners at the Ottawa Race Weekend running to support our Canadian Winter Olympians. Each runner pledges to raise $210, and with each donation you find out which winter athlete you have supported! Running a marathon can be an individual undertaking, but knowing that I will be racing the Marathon to support a fellow athlete sharing the same dream that I had, inspires me to stay focused on my goal. The Canadian Athletes Now Fund makes a world of a difference in our Olympic journey! Every year thousands like you sign up to take part in Ottawa Race Weekend. In addition to putting their physical fitness to the test, they also challenge themselves to make a difference in our community by raising funds for The Ottawa Hospital – the official local charity of Ottawa Race Weekend. All funds raised through the MDS Nordion Ottawa Hospital Race Weekend Challenge stay right here in Ottawa and are directed to where they are needed most at the Hospital, or areas that fundraisers choose to support. In 2008, more than $508,000 was raised for The Ottawa Hospital through this fundraising challenge. New this year is the 20-20 Team. This team is raising funds in support of the ongoing 20-20 Campaign which has a goal of raising $20 million in 20 months for the expansion of The Ottawa Hospital Cancer Centre. Join the team and fundraise for the expansion of The Ottawa Hospital Cancer Centre! To do so, log on to www.ohfoundation.ca and help The Ottawa Hospital Cancer Centre make a difference. 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. As you gear up for this year’s Race Weekend, stay focused and motivated with training tips from John Stanton, expert marathoner and founder of The Running Room. Click here to read this month’s tip, “The Long Run.” On the Road: Training Report “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 the challenge of prioritizing Monday February 5, 2009 You can have anything you want, you just can’t have everything you want. Dean Karnazes As December’s holiday exercise credits fade into a fondly remembered past, I am confronted with cold January reality. While it is difficult enough to fit marathon training into any reasonably balanced lifestyle, it is even more so in a world set fire with a renewed sense of purpose and industry. Lately, I even find myself envying my nonrunning friends: imagine what I could do with all the extra hours they must surely have! But as Dean Karnazes points out in his recent book, 50/50: Secrets I Learned Running 50 Marathons in 50 Days, “…non- exercisers have no more free time than regular exercisers. Non-exercisers are simply more likely to devote their free time to other activities, such as watching television, playing video games, and surfing the internet.” The key to getting what you want lies in paring tempting nonessentials from your to-do list. For me, it helps that getting out there is also part of my job. If I didn’t press ever onward then what would I write about? With so many of you following my soap opera journey, I am sometimes burdened, always uplifted, by a strong obligation. Which is a good idea for all of us confronted with a summertime goal in chilly January: share the drama. If folks know what you are doing and why, they will hopefully join your team or at least your grandstand fair weather cheering squad. Read the rest of Laura’s post here. A blog is a great way to motivate yourself (and others) by chronicling your achievements, insights, pitfalls and goals as they evolve over the course of your training. Blogs contribute to a sense of community among distance runners, who may be training for the same races, but in geographically disparate locations. They can be a way to keep in touch, gain inspiration, and stay engaged as Race Weekend approaches. As one blogger recently 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. Continuing 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. Well, I sure did luck out with the timing of being able to run again. After a very snowy December and January, I have had clear conditions to start back up again in February. I really appreciate a clear shoulder when I am running at 5 a.m. I am starting very slowly--6 miles, 8 miles, and 10 miles this week. I will top out at 6 miles on Sunday and back off a bit, using the build for three weeks and do 10% of the highest-week's mileage on week 4. My strategy is to build up to 10 miles as a high-mileage day before our big local race, the 10-mile Mountain Goat on May 3. Then I'll start building mileage for the Ottawa Half (if I am up to it). Some days when I am slated to swim, I feel like running instead. It's actually a good thing I am training for a tri, because it forces me to not run like an idiot during this base-building phase. Click here to visit Molly’s training blog. Pre-Workout Fluid & Food Guidelines: The intensity of your run will dictate how much you will be able to eat and how close to your run you will be able to time your eating. High intensity running means that you should try to eat a few hours before rather than on your way out the door. With long, slow distance runs you can be eating as you get ready! If you are one of those frequent feeders that has to eat something right before you exercise, that's okay. Just choose something rich in complex carbohydrate, low in fibre, fat and protein, and preferably liquid if it is within the hour before exercising. Using Canada's Food Guide, emphasize carbohydrate-rich selections from within each food group. Here are some great choices: Stick to your own tried and true favorites that fall within the guidelines suggested AND ensure that you are well hydrated BEFORE beginning your training. Stay tuned next month for Beth’s During Workout Fluid and Guidelines. 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 "Are you getting enough Protein in your diet? Protein provides the amino acid building blocks you need to repair and build new muscle tissue in response to your training. Food groups particularly rich in protein include nuts, beans, dairy, fish, poultry, meat, and eggs. PowerBar's new website has awesome tools including a protein calculator that will help you calculate how much protein you need based on your activity level. http://www.powerbar.com/calculators/protein.aspx Also look for Get race-ready @ the new PowerBar.com “PowerBar Power to Push!" 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’s recipe is taken from Prevention's Quick and Healthy Low-Fat Cooking Featuring Weeknight Meals in Minutes, and sourced from runnersworld.com. A tasty, low-cal, low-fat meal that packs enough protein to help tired muscles rebound. A great dinner after a tough training day. Healthy Chicken Stir-fry 8 ounces boneless skinless chicken breasts, cut into 1" pieces 1 can (8 ounces) unsweetened pineapple chunks (with-juice) 1 tablespoon reduced-sodium soy sauce 1 teaspoon brown sugar 3 cloves garlic, minced 1 tablespoon cornstarch 1 tablespoon hoisin sauce 1 sweet red pepper, diced 1 green pepper, diced Place the chicken, pineapple chunks (with juice), soy sauce, brown sugar, garlic, cornstarch and hoisin sauce in a resealable plastic storage bag. Shake well. Refrigerate for 25 minutes or up to 24 hours, turning occasionally. Coat a wok with no-stick cooking spray and set it over medium-high heat. When the wok is hot, add the chicken and pineapple chunks; reserve the marinade. Cook and stir for 2 minutes. Add the red and green peppers; cook and stir for 3 minutes. Add the marinade. Bring to a boil; cook and stir for 5 minutes, or until the sauce is thickened and the chicken is no longer pink in the center Nutritional Info per Serving: Calories 136.3 Protein 14.4 g Fat 1.1 g Saturated Fat 0.3 g Carbs 17.8 g Cholesterol 33 mg Sodium 238.4 mg Sugars 12.2 g Fiber 2.1 gThe Pulse (March)
NEW YEAR, NEW FORMAT!
RACE NEWS
Save your place on the starting line!
Race Weekend on Facebook
Fly to the Finish with Porter
Run Ottawa in Style
Keep Pace with Race Vets!
Inspire and Be Inspired: Help Support Canada’s Olympians
Make a Difference – Run with the 20-20 Team
Volunteers Needed!
MOTIVATION
Wisdom in Motion: The Long Run
The Runner’s World: Training Blogs
Feb 19 – Running Again!
HEALTH AND NUTRITION
Eating for Peak Performance
The Power of Protein: A Message from PowerBar
Eat and Run
