Ottawa Race Weekend: The Pulse Newsletter

Ottawa Race Weekend Newsletter â July 2010

Wed, 31 Dec 1969 19:00:00 -0500

RACE NEWS

We had a phenomenally successful Ottawa Race Weekend 2010, with a record number of participants and two records broken (see the story below for more info). And we couldn’t have done it without all the moral and practical support from sponsors, volunteers, participants and the many friends, family members and general Race Weekend enthusiasts who crowded along the sidelines to cheer on our wheelers, walkers and runners! Many thanks to all of you who helped make Ottawa Race Weekend 2010 such a smash!

The beauty of this city, the stunning wilderness all around, and the welcoming, spirited community are all part of what makes Ottawa a favourite destination for casual and elite athletes alike. And this year, that quality was reflected in both general attendance figures and record-breaking performances on the course.

“Once again the Ottawa Marathon has raised the bar for distance runners by lowering speed times on our race course,” said Jim Robinson, General Manager of Run Ottawa. “In addition to the two records set today, we broke last year’s registration record of 36,694 with 38,788 runners competing in the seven Ottawa Race Weekend events.”

Glad you could be a part of it. Look forward to seeing you next year!

Regular registration for 2011 Ottawa Race Weekend opens September 1!

Hundreds of athletes have already registered for 2011 Ottawa Race Weekend events thanks to the early registration period, which ended June 30^th. This gives you a sense of just how much athletes enjoy visiting Canada’s capital city for Ottawa Race Weekend – as soon as the weekend ends, they’re already planning on coming back next year! But if you missed the early registration window, not to worry, regular registration starts on September 1^st. So mark the date on your calendar and plan to be back in Ottawa next May! For more information on registration for 2011 ORW events, click here.

Four elite marathon runners finish below Ottawa Marathon course record

Two new records, favourable weather and record attendance made the 2010 Ottawa Race Weekend truly memorable.

“We had a very strong complement of elite runners this year for the 10K and marathon distances,” said John Halvorsen, President, Run Ottawa. “Four elite marathoners finished in times under the previous course record of 2:10:35, with three finishing in the 2:09 range.”

Arata Fujiwara of Tokyo, Japan set a new Ottawa Marathon course record, running a time of 2:09:33 (previous time was 2:10:35 set in 2007). And Rick Ball of Orillia, Ontario set a new world record by an amputee athlete, running a time of 2:57:48 (previous time was 3:01:50 set in 2009).

Congrats to Arata and Rick and on their remarkable achievements!

Check out your Race Weekend results!

If you haven’t already done so, you can check out your 2010 Ottawa Race Weekend results online, including:

Gun Time – the time from the start of the race (gun) to when you cross the finish line as per IAAF, Athletics Canada, USATF, AIMS and International Awards standards
Chip Time – the time from when you cross the starting mats at the start line, to the time when you cross the finishing mats
Pace Time – your pace per kilometer over the distance of the event
Gender PLC – where you placed in the race based on gender
Cat PLC – where you placed amongst all finishers in your age category and gender

You can also order Ottawa Race Weekend memorabilia, including photos/video of you crossing the finish line and official participation certificates. To search for your results and/or to order memorabilia to celebrate your ORW journey, click here.

Run For A Reason participants raise record amount in support of the Ottawa Hospital!

Thousands laced up to make a difference during the 2010 Ottawa Race Weekend, bringing in a record $904,521 for The Ottawa Hospital – the official local charity of Ottawa Race Weekend.

Dedicated individuals and teams raised pledges as part of the Run For a Reason Challenge and supported areas of the Hospital that matter most to them.

Since 1998, the Run For a Reason Challenge has raised $7.4 million for The Ottawa Hospital. Consider running for a reason in 2011 and supporting The Ottawa Hospital. Find out more at www.ohfoundation.ca

Upcoming events!

July 13 – Beaver Chase Running Series (1 Mile and 4 Mile)

July 21 – No Frills 10 Mile Road Race and 11K Fitness Walk

For more details, click here to check out the Run Ottawa Club Events Calendar.

MOTIVATION

One Runner’s Journey

We’re pleased to be able to include another runner’s funny and informative training blog leading up to this year’s Ottawa Race Weekend. By her own admission Rebecca Gardiner is a very average runner, committed to proving you don’t have to be serious to go seriously fast - maybe. Will she ever make it out of the back of the pack? This blog-for-the-everyman is packed with death-defying feats of endurance, record-breaking attempts -- and occasionally some actual running. Read on as Rebecca trains to beat her PB by almost half an hour to finish the Ottawa marathon in under 4:20.

4:28:08, May 31, 2010

Day 131 of 130

Ks covered: 942.2
Ks to go: 109.2
General mood: Down
Running highlight: Finishing my marathon!
Equipment status: well used
Body status: Very sore - black baby toe

4:28:08

That’s my time. For the numerically dyslexic, that’s eight minutes and eight seconds over my goal. Seems my quest to go from couch to Kenyan stalled somewhere around Mozambique.

I know, I know. I shaved nearly 20 minutes off of my PB and, well, I ran a marathon. But I just can’t shake the cloud of disappointment that has shadowed me since I crossed the finish line yesterday. The ‘wall’ reared its ugly red-brick head somewhere around 32k, and it was about eight kilometres high. No broken ankles, no heart-felt bubble-boy stories. No excuses. Just 8 minutes and 8 seconds.

Bummer.

The race lead-up was perfect, if a little intimidating. Staying at the ‘official’ race hotel was a surreal experience. 26 floors of joyously gaunt, super-fit running fanatics sure draws attention to one’s body-fat percentage. Oh, and need I mention our room was two doors down from the Elite Hospitality Suite? The Kenyans were giving me funny looks every time we got off the elevator on the same floor…then again, I think maybe they were just afraid I would eat them.

Actually, I think I did everything right. Slept well, dieted well and tapered according to the book. I didn’t even go out too fast. And, let me tell you, Ottawa is a great place to run a marathon. The whole town gets behind the race. The scenery is monumental and the weather - 23 degrees, slightly overcast and a light breeze - was perfect.

In fact, the first 30K felt great. At 21K I was slightly ahead of schedule, a little tired, but optimistic. Along the way I met many inspirational runners, including a guy pushing a disabled two-year-old boy in a running-stroller, whose dream was for the two of them to walk together over the finish line. Thousands of people heading in the same direction, with the same goal in mind, and no-one, not one solitary soul, telling you you’re wrong to try. Where else could you find that?

By 32K however, the thought of running 10 steps, let alone 10K seemed ludicrous. My well-learned inspirational mantras were suddenly kicked out of my head, replaced by a cartoon like fight between the angel and devil on my shoulders.

Devil: “Just walk, everything hurts. That guy’s walking. You should just walk”

Angel: “C’mon Becky, you’ve told everyone about this goal. You’ve dreamt about it. Just run a little further!”

Devil: “Hey Angel baby, what say you and me ditch this loser and go somewhere more private? I can wrap a toga in ways that would knock your wings off.”

Finally, it was seeing the 4:30 pace bunny pass me that got me going. There was no way I was going to let that happen. Somehow I got my head together, got my ass into gear and got the legs moving again.

And then there were the supporters. My Ottawa friends Jen and Gregor almost gave their new baby whiplash while running beside me at 39K. My husband offered to carry me home if I would just keep running - all the while carrying the sticker-covered sign my girls had made that proudly called for me to ‘Empty the Tank.”

And I finished.

So in the end, while I am disappointed, there are some positives:

I beat the top-ranked Canadian woman (actually she didn’t finish the race - but I still kicked her butt.)
I passed at least one elite male athlete ( actually he was injured and walking back to the start, so I felt bad)
I beat Oprah’s best time by a minute. Man, is she slow!
I slashed almost 20 minutes from my best time, and this morning, I ate a large post-race breakfast of eggs, bacon, potatoes and a smoothie without so much as a side of guilt.

Overall then, this whole experience has been good. The support I’ve had from you readers has been amazing, the learning curve has been steep and the commitment has been challenging. I’m proud to say my couch has a few less dents on it.

Hopefully, you’ll be pleased to know my blog will run on, and I will too. Later this week I will announce my next goal - sometime after I send out the shirts (and pants) to the winners of my Ottawa competition.

Will I do it again? Just watch me.

A truly inspiring story about running, health and the power of community

By Julie Lemieux, Beloeil, Québec

On May 30th 2010, I completed my first marathon ever in our beautiful capital city of Ottawa. I did it in a time good enough to qualify me for the 2011 Boston marathon. Much of the energy that kept me going over the last 4 kilometers was due to the cheering and encouragement coming from the crowd and volunteers. You guys made it happen for me.

But finishing this first marathon also had some special significance for me. Backtrack to May 21st, 2009. I was trying to complete the Ottawa marathon, running a fairly good pace for me, feeling strong and happy, when, at age 43, at kilometer 18, I suffered a stroke. I was cared for first by a kind spectator who walked me to an aid station, something I couldn’t have done on my own because I could no longer see straight. The volunteers at the aid station took good care of me until the medical team arrived. After that I lost consciousness.

I woke up in the Ottawa Civic Hospital, only to lose consciousness again. It took over 6 hours before I could finally stay conscious and see well again. After many tests, I was told I had suffered a stroke due to a heart defect (PFO). I was released the next day, after being put on an anti-coagulant to prevent future strokes. I will be receiving surgery next week to permanently correct the problem.

A big thank you to the Ottawa Civic Hospital staff who saw me on May 21st and 22nd: Nurses Nancy, Steve and Drew; Doctors McIlraith, Bourque, Lelli and Gupta; and many others. You took good care of me, and treated me with dignity and respect. I never felt scared or confused by what was happening to me. I felt like I was in good hands and my stay at the hospital was nothing but comfortable under the circumstances. I owe you my life.

To the organizers of the 2009 Ottawa Race Weekend and its many volunteers: You were there when I needed you. You acted quickly and with care. I also owe you my life.

To the city of Ottawa and its people: I will always remember what happened to me on May 21st 2009 and how nobody let me down in my most crucial moment of need. You cheered with me in 2010 as I crossed the finish line one year later. Unknowingly, you helped me on my way to the finish line, which represented more than the end of a race – it was a personal journey of renewal. Your support helped me regain my self-confidence.

I am so grateful to all of you. Words cannot express properly how I felt when I crossed the finish line on May 23rd, 2010. Thank you Ottawa!

Julie Lemieux will be participating in the Army Run in Ottawa this September and will compete in both the Boston Marathon and the Ottawa Marathon next year. Thanks for sharing your story with us Julie!

HEALTH AND NUTRITION

Eating for Peak Performance

Hydration: Try Ice

Maintaining your running performance in hot weather may be as simple as drinking a slushy drink (ice-slurry) pre-run. Australian research suggests that a slushy drink could give you pretty significant performance benefits due to its effective cooling action compared to water. Runners drinking ice slurries pre-run were able to run for longer than when cold water was taken – likely because the runners were able to absorb more of the heat produced during their run then when cold water was consumed. So… load up on ice chips for your pre-race water bottle when running in the heat.

About Beth Mansfield and Peak Performance

Beth Mansfield is a Registered Dietitian, Sport Nutrition & Exercise Specialist with Peak Performance 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. For more information on sport nutrition services, go to www.peakperformance.ca.

Eat and Run: Tandoori Chicken Skewers

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.

Here’s a little something for BBQ season – mouth-watering tandoori chicken skewers! In between races, be sure to take some time to put your feet up and savour an outdoor meal with family and friends. This month’s recipe is sourced from the Australian Institute of Sport at www.ausport.gov.au.

Ingredients

1½ cups long-grain or basmati rice
750 g chicken tenderloins
200 g low-fat natural yogurt
2 teaspoons minced garlic
1 tablespoon tandoori mix
2 tomatoes, finely chopped
1 Lebanese cucumber, finely chopped
1 small red onion, finely chopped
2 tablespoons lemon juice

Directions

Cook the rice in a large saucepan of boiling water for about 12 minutes or until tender. Drain well. Meanwhile, cut each tenderloin into pieces, and thread on the skewers. Stir together the yogurt, garlic and tandoori mix until well combined then spoon or brush the mixture over the chicken. Preheat a grill or barbecue grill plate to moderately hot, and cook the skewers for 10 minutes, turning once halfway through. Combine the rice, tomato, cucumber, onion and lemon juice, and serve with the skewers.

Nutritional Info per Serving:

Energy 525cals

Protein 52g

Fat 5g

Carbs 66g

RUNNING WITH YOUR FEEDBACK!

We always 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.

The Pulse - May 2010

Wed, 31 Dec 1969 19:00:00 -0500

Ottawa Race Weekend Newsletter – May 2010

RACE NEWS

This weekend, thousands of runners will descend on Canada’s Capital City to compete in Ottawa Race Weekend events. Fortunately, temperatures are back in the pleasant/normal range and the city’s green spaces are looking splendid – just in time for their arrival. Indeed, our world-class race courses, which wind through Ottawa and Gatineau, bordering the famous Rideau Canal and the majestic Ottawa River, are sure to inspire greatness. This is one reason so many elite athletes will be making the journey to Ottawa this year with hearts (and lungs and legs) set on smashing world records at various distances (see the article on elite competitors below).

However, before you don your gear and take your position on the starting line, there are a few things you need to know. This month’s newsletter covers all the relevant details, from race kit pick-up to pre-race pasta dinners to proper hydration during the race. So read on and get ready to have an amazing Ottawa Race Weekend!

Also be sure to check out the Ottawa Race Weekend (ORW) insert in Thursday’s Ottawa Citizen for runner profiles, road closure info and other race-related stories. The ORW insert will be available at the Pfizer Health and Fitness Expo in case you don’t have a chance to pick up the Citizen this Thursday.

Pfizer Health and Fitness Expo – Everything you need to know!

Each year the Pfizer Health and Fitness Expo brings together a long list of leaders in the field of distance sport – from nutritionists to personal trainers to purveyors of the latest gear. It’s a place athletes can go to learn about their sport, access the latest information on personal health and well-being, check out new products, pick up free samples, and hang out with other running enthusiasts. It’s also where you have to go to pick up your race kit (see below)!

The Pfizer Health and Fitness Expo is located at Lansdowne Park (Aberdeen Pavilion) at 1015 Bank St in the Glebe. There’s no cost to get in and it’s open to the public. Click here for a floor map of the Expo space and a list of this year’s exhibitors.

Expo Hours

Thursday: 4:00 PM - 8:00 PM

Friday: 10:00 AM - 8:00 PM

Saturday: 9:00 AM - 4:00 PM

Parking and Transportation

Parking is available for a fee at Lansdowne Park (Click here for rates). However, if you’d prefer not to drive, you can take a free shuttle bus from downtown Ottawa, which will leave the Ottawa Marriott (100 Kent Street) every 20 minutes, making a stop behind City Hall (Lisgar Street) before proceeding to the Pfizer Health and Fitness Expo.

Tour the Marathon Course

Marathon participants take note! Complimentary bus tours of the marathon course will be offered on Saturday at 9:30 AM, 11:30 AM and 1:30 PM. These tours are a great opportunity to mentally prepare for the race, as well as to see many of Ottawa’s scenic tourist spots.

To join one of the tours, you’ll need to pick up your free ticket at the Info Kiosk at the Pfizer Health and Fitness Expo. However, seating on the bus is limited, so don’t dilly-dally! Tours depart and end at the Pfizer Health and Fitness Expo.

Race kit pick-up! Only available at the Pfizer Health and Fitness Expo

Be sure to pick up your race kit at the Pfizer Health and Fitness Expo prior to your event. If you can’t make it to Expo to pick up your race kit during the posted hours (see above), you can send a proxy (photo ID is not required). But one way or another, you’re must get your hands on your race kit before you compete! Your race kit will include: a race bib, a shirt and a timing chip.

Get your tickets for the pre-race pasta dinner!

We host pre-race pasta dinners for participants on Friday night and Saturday night. These dinners are fun, family-oriented events where you can load up on carbs before your race while visiting with other athletes and swapping stories, race strategies and tips about Ottawa hotspots to check out while you’re here. The pasta dinners take place at the Ottawa Marriott Hotel, located at 100 Kent Street. A maximum of 600 people can attend each dinner and tickets for Saturday night are going fast! Click here to buy your ticket now.

Reminder about wave starts for the Half Marathon!

Just a reminder for all the half-marathoners that we are introducing wave starts this year. The first will start at 9:00 AM and the second at 9:15 AM. Your race bib will indicate Wave 1 or Wave 2 based on estimated finish time.

Wave starts will reduce crowding at narrow parts of the course and over the MacDonald Cartier Bridge, which spans the Ottawa River between Gatineau, Quebec and Ottawa, Ontario. Wave starts will also reduce the impact of the merge of half marathoners and marathoners, and will mean less congestion at the finish line and recovery area.

There’s still time to enter the Great Run Ottawa Playlist contest

There’s still time to share your favourite music with other distance athletes by participating in the "Great Run Ottawa Playlist" contest. Post songs that inspire your performance, vote for the songs that help push you to the finish line, then enter your name to win a prize!

The winning playlist will be announced by Stuntman and the Shark on Bob-FM after 8 AM on Friday. Prizes will be announced on Friday on www.runottawa.com.

Click here to participate or for more details about the contest. Good luck!

Elites athletes aim to break world records at ORW

At age 40, with four Ottawa wins under his belt, Kenyan David Cheriuyot will be looking to triumph over men as much as 20 years younger than him in the 2010 Ottawa Marathon. But he’ll have his hands full. Indeed, his race winning time of 2:13:23 in 2009 may not be enough to hold off the stiff competition aiming to keep him from winning a coveted fifth title.

“I have seen the list of competitors for the marathon this year and know it’s going to be tough to win,” says Cheriuyot, “but I’m confident of my chances to win a fifth time.”

“We should see a marathon record set on Canadian soil right here in Ottawa this year,” says Manny Rodrigues, Elite Athlete Coordinator, Run Ottawa.

Rodrigues refers to 19-year-old Ethiopian Bazu Worku, current Junior World Record holder with a time of 2:06:15. This is the first time a sub-2:07 marathoner has lined up for the Ottawa race.

Among the women competitors, Canada’s Lioudmila Kortchaguina also boasts four Ottawa Marathon wins to her credit and will be working hard for a fifth title in the 2010 Marathon.

“I’m looking forward to the race this year,” says the 38-year-old Kortchaguina. “Ottawa is a great race and I have a lot of good memories here.”

However, she will face a tough field that includes 41-year-old Russian Svetlana Ponomarenko and Mary Davies, a 26-year-old native of New Zealand who recently moved to Ottawa and enters the race fresh from a Montreal half-marathon win.

“The field for women is wide open,” says Manny Rodrigues. “The bar has been raised this year.”

A new 10K world record will yield $100,000 prize

Elite racers competing for first place at the 2010 Ottawa Race Weekend (ORW) 10K road race will be pacing themselves to smash the world record of 27:01 minutes set by Micah Kogo of Kenya in March 2009. Their incentive is an unclaimed prize of $100,000 offered by ORW organizers in 2009.

Deriba Merga of Ethiopia will return for a second shot at the world record and the purse. He comes to Ottawa after finishing third (2:08:39) in the Boston Marathon in April – a race which he won in 2009.

“Last year in Ottawa I beat the 8K world best with a time of 21:48,” says Merga. “I want to come back and see if I can do the same on the 10K distance.”

Meanwhile Dire Tune, whose personal best 10K time is 31:40, will be looking to break the women’s 10K world record of 30:21 minutes set by Paula Radcliffe in 2003. Tune won the 2008 Boston Marathon and finished 2nd in 2009 Boston Marathon, so she’s fully capable of blazing her way to a best-ever finish. Canadian women looking to win the race and break the world record include Danette Doetzel from Halifax, Nova Scotia, and Ottawa’s own Rebecca Stallwood.

Can Canadian Rick Ball beat his own world record?

Spectators at the 2010 Ottawa Marathon may see history made when Orillia, Ontario’s Rick Ball attempts to beat his own world record of 3:01:50 for a single-legged athlete.

“Based on my training I’m going ... into it very confident,” he told the Hamilton Spectator recently.

TIMEX LAUNCHES NEW TECHNOLOGY AT RACE WEEKEND TO ENSURE YOU STAY ON PACE!

The TIMEX Ironman® Sleek™ 150-Lap with TapScreen™ Technology is the new standard for sport timing. By tapping the face of the watch after each lap you will be visibly and audibly alerted of whether you are too fast, slow, or on your target pace. This is TIMEX’s most loaded training watch with;

Target Time Pacer to accurately measure pace
16 linked Interval Timers to customize workouts
Large digits and screen
Lap Management System with Dated Training Log
Plus all the features you have come to trust from a TIMEX Ironman!

To learn more or to purchase your own Sleek™ 150-Lap with TapScreen™ drop by the Running Room store located at the Health & Fitness Expo and receive a free gift with purchase with every TIMEX purchased (while supplies last)!

Please visit www.timex.ca for more information and don’t forget to sign up for our newsletter by simply entering your email address on the Timex homepage. Be one of the first to get notified on new products & exciting events. TIMEX…KEEPS ON TICKING™!

Medalists to Run for CAN Fund, the Official National Charity of Ottawa Race Weekend

From coast to coast, Canadians have been truly inspired by our athletes at the Vancouver Games. They have lifted all of us with pride and passion. This Ottawa Race Weekend, you can run/walk for an athlete and continue to support them so they can succeed in 2012 and beyond.

CAN Fund is proud to have supported 80 per cent of our Canadian athletes that competed in Vancouver and thrilled to have 4 Olympic Medalists leading our fundraising team in Ottawa:

Denny Morrison, Speed Skating, 2010 Gold & 2006 Silver Medalist – running the 5K

Marc Kennedy, Curling, Team Martin, 2010 Olympic Gold Medalist – running the 5K

Kim St-Pierre, Ice Hockey, Three-time Olympic Gold Medalist – running the 5K

Tania Vicent, Speed Skating, Four-time Olympic Medalist – running the 5K

“The CAN Fund is my biggest supporter and sponsor! A big thank you to the CAN Fund for making my life as a Speed Skater much, much better!”

~Tania Vicent, 2010 Olympic Silver Medalist, Short Track Speed Skating

Our athletes rely on CAN Fund to provide the direct funding they need to afford coaching, proper nutrition, equipment, team fees and travel expenses.

The Fund is also the only organization in Canada that with each donation, you find out the name of the athlete you have directly supported and receive a tax receipt.

Get involved by running/walking for our Canadian athletes who make us so proud.

Start raising pledges!

To donate right away, click here

For more information, visit: www.CanadianAthletesNow.com

Or call 1-866-937-2008

Help turn the 2010 Ottawa Hospital Challenge into a million dollar success!

Last year, participants in the Ottawa Hospital Challenge raised more than $900,700 for The Ottawa Hospital, an all-time record. This year, we need your support to reach the million-dollar mark!

Do your part and fundraise for The Ottawa Hospital as part of Ottawa Race Weekend. You can support any area of The Ottawa Hospital that is important to you.

Don’t forget: Raise $250 and run for free!

Africa Still Needs Your Shoes!

Sole Responsibility is once again collecting gently used running shoes to send to Western Ethiopia for use by refugees and displaced people from Southern Sudan. Shoes will be collected during Ottawa Race Weekend at the Pfizer Health & Fitness Expo from Thursday, May 27th to Saturday, May 29th. For each pair of shoes donated, the organization is asking for a donation of two dollars to offset shipping costs. For more information please visit our web site at www.SoleResponsibility.org

Volunteer at this year’s Race Weekend

Each year, we rely on the support of thousands of dedicated volunteers to help staff one of the most exciting events in this city – the Ottawa Race Weekend. Volunteers provide integral support throughout race weekend at many exciting areas of the event, including registration and race-kit pickup, start and finish line support, water stations, the recovery area and information booths. If you have time and are looking to meet great people and participate in an exciting event, come on out and volunteer with us!

For more information, or to register as an Ottawa Race Weekend volunteer, click here.

MOTIVATION

One Runner’s Journey

Time for Refraction, May 8, 2010

Day 112 of 130
Ks covered: 334
Ks to go: 268
General mood: Relieved but nervous
Running highlight: Finishing my last pre-race long run
Equipment status: For the first time ever, ran in a sleeveless shirt and wasn’t embarrassed!
Body status: Feels like I have restless leg syndrome
Weight: 146!!!! This is the last you will see of it until post -race. I’m done with the scale!

Last uber-run done, running-clothes in the wash and it’s officially time to wind it back Frankie Goes to Hollywood style and “Relax”.

Sounds good right?

Well, it’s only been three days, but while my feet have slowed down, nothing else has. What’s more, according to my running schedule I still have a 23K to go next week (funny what counts as a short-run these days!). But I’m antsy like a nest full of extra antsy ants. And worse, it seems the only thing feeding off that extra energy is self doubt.

For the few of you who haven’t hung on my every word since the beginning, in the past five-months, I’ve set out three goals for myself: Run 58K a week a la Crazy Haruki; lose 15 pounds; and run the marathon in 4:20.

Three 90k weeks do not a taper make, so my crazy-Haruki mileage goal is beyond me. And my weight? Only two pounds below my starting point (screw-you Twizzelators). So that leaves me with the only one that really counts: my time.

From the start, I’ve known 4:20 was a stretch, but with the Marathon so close, that time feels like it could snap my Achilles faster than Brad Pitt’s acting in Troy. Speaking of pits, even thinking of Ottawa brings one to my stomach - and not because I’m craving some of Stephen Harper’s scary-eyed hotness. Why, oh why did I have to put it out there? 4:40 would still have been a PR.

Logically, I know I’ve put in the training and I’m faster than ever. But like a barrel at Niagara Falls, going faster could just be a prelude to a crash on the rocks below. And yes, I did the long runs, but they HURT! My longest run was 36K - but short of being dragged by a passing car, I cannot imagine powering through that last 6.2K. I mean, a sloth hopped up on coffee is still a sloth, right? We’re talking physical limitations here!

But I guess testing limitations is what this has all been about. I knew that languishing at the back and lunging for the front called for different mindsets when I started this. Had I named my blog, From Lounger to Lard-ass it might be forgivable for me to quit about now.

Bugger.

Next year, I’m taking up a good sedentary euro-sport. Look out darts-world, I’m coming!

P.S The ultimate marathon medley is almost complete. Thanks so much for the suggestions - I’ll post it soon.

If you like Rebecca’s blog, drop her a line and she’ll add you to her mailing list to let you know when she updates the site.

Wheeling the Ottawa Race Weekend

By Kevin Shaw

Ever since I was a teenager, I was always in search of a challenge, other than the challenges I face living with a physical disability. As my brother got into long distance running and felt that ‘runner’s high’ after completing a race, I began getting the urge to obtain a similar type of runner’s high. So I searched to find the equivalent form of physical activity of a runner. I discovered that my equivalent form of physical activity was using a custom made, adapted tricycle, which helps me maintain my balance while giving me the ability to propel myself under my own power. This led me to enter my first 5K race with a friend of mine approximately 5 years ago during the Ottawa Race Weekend.

Since then, my stamina and desire to race have increased exponentially, and I’ve participated in 10K and half marathon races. This year, I’ve decided to step it up one last notch and will be participating in my first-ever full marathon. I’ve been attempting to train 10-15km on weekends, while preparing mentally on my own whenever I can. With my physical limitations, I require assistance with training, and it’s difficult to ask friends or co-workers to help out on a regular basis. This is why I find mental preparation for a race as important, or even more important than the physical training.

Marathons are long, demanding races. However, with a positive attitude, anyone can finish – regardless of ability.

See you on the road!

Don’t let fear affect your performance on race day

By: Stan Popovich

Sometimes, fear and anxiety can get the best of us in running. The key is to know how to manage that fear and anxiety. Here is a brief list of techniques that a runner can use to help manage their fears and every day anxieties.

Occasionally, you may become stressed when you have to run in an upcoming event. When this happens, visualize yourself doing the task in your mind. For instance, you have to run in the championship event in front of a large group of people in the next few days. Before the big day comes, imagine yourself performing the event. Self-Visualization is a great way to reduce the fear and stress of a coming situation.

Sometimes we get stressed out when everything happens all at once. When this happens, a person should take a deep breath and try to find something to do for a few minutes to get their mind off of the problem. A person could read the newspaper, listen to some music or do an activity that will give them a fresh perspective on things. This is a great technique to use right before your next event.

Another technique that is very helpful is to have a small notebook of positive statements that you can carry around with you. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you. Whenever you feel stressed, open up your small notebook and read those statements. This will help to manage your negative thinking.

In every anxiety-related situation you experience, begin to learn what works, what doesn’t work, and what you need to improve on in managing your fears and anxieties. For instance, you have a lot of anxiety and you decide to take a small walk before your event to help you feel better. The next time you feel anxious you can remind yourself that you got through it the last time by taking a walk. This will give you the confidence to manage your anxiety the next time around.

Take advantage of the help that is available around you. If possible, talk to a professional who can help you manage your fears and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem. By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with their problems in the future. Remember that it never hurts to ask for help.

Remember that patience, persistence, and education will go a long way in preventing fear from becoming a factor in your running.

Stan Popovich is the author of “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods” – an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to: http://www.managingfear.com/

HEALTH AND NUTRITION

Stay hydrated during your Race Weekend event

Why the big fuss over hydration?

Proper hydration during endurance events like the marathon and half marathon is important for both safety and performance. If you maintain proper hydration not only will your performance improve but it will keep you out of the medical tent (or worse)!

Hydration depends on the balance between fluid losses (mostly sweat) and fluid intake. Dehydration occurs when fluid losses are not adequately replaced. Minor degrees of dehydration (< 1 – 2% body weight, 0.5 to 1.4 kg) are common in runners at the end of the marathon and usually are not significant. Greater degrees of dehydration may affect your performance and endanger your life.

Dehydration is more likely to occur:

in warm weather (or when the temperature has unexpectedly increased over the usual temperature)
in men when you run faster (more sweat)

How do I know I am dehydrated?

Thirst, this is an important warning sign, if you are thirsty you should drink!
There are many other non-specific signs including: headache, dizziness, nausea, muscle cramps, irritability, and fatigue.

How do I prevent dehydration?

The simplest way to prevent dehydration is to drink small amounts of fluids frequently throughout the race. Ideally you know how much to take before you become dehydrated.

How much should I drink?

It is impossible to give one perfect answer that will satisfy all runners’ needs. How much to drink depends on your size, level of training, air temperature, and how fast you are running. There is also individual variation, what works for another runner may not work for you. For many thirst is a good guide, by drinking when thirsty they will maintain adequate hydration. However some runners will find they do not recognize thirst as quickly as others, these runners need to learn how to adequately hydrate before the late symptom of thirst. You can (and should) develop your own strategy based on observations made during training. You can test yourself by weighing yourself (nude) before and after an hour long run (at race pace), the amount of weight you lose is approximately your hourly sweat rate (assuming you did not drink during the test run). You can use this information to guide your fluid replacement during the race. You should not aim to weigh more at the end of the race than the start (this would put you at risk for fluid overload and hyponatremia).

Another indicator of hydration status is the colour of your urine. Your urine colour should be pale yellow (lemonade), if it is clear like water you could be overhydrated and if it is dark (apple juice) you may be dehydrated.

For those “I need a number” runners out there – 400- 800 ml/hour should prevent dehydration. These numbers may be less if you are weigh less, run slower (> 4 hour marathon), or if the weather is cool. Conversely these numbers may be higher if it is hot, you are running faster or if you are larger (hence the “test yourself” recommendation above).

What should I drink?

Sweat contains not only water but electrolytes, both need to be replaced. You should not drink just water, this puts you at risk for hyponatremia (which is very dangerous). Most sport drinks (Gatorade) contain a mixture of electrolytes and glucose, this helps in preventing hyponatremia and also provides energy. It is worthwhile testing the sport drink used at the race you are entering prior to the event, some runners have trouble tolerating certain drinks.

What is this hyponatremia thing anyway?

Hyponatremia is a condition in which the level of sodium in the body is low. Sodium is lost in sweat along with water. Hyponatremia is not common but can be life threatening. Typically it occurs in slower runners (> 4 hour marathon) who drink too much water before, during and/or after a marathon. Although sports drinks contain sodium and are preferable to just water, it is also possible to become hyponatremic by drinking too much of a sport drink. The key is not to overdrink; you do not want to finish the race with more fluid on board than when you started. It is important to drink enough to prevent dehydration but do not drink fluids “just because they are there”, learn to recognize when you are thirsty, learn from your training runs what your fluid needs are and test yourself before race day.

Other risk factors for developing hyponatremia include:

female gender
small size
using NSAID’s , these are anti-inflammatory drugs that may impair your ability to excrete water. These are medications like ibuprofen (Advil, Motrin), naproxen (Naprosyn, Anaprox) or Celebrex.

Symptoms of hyponatremia include:

weight gain, puffiness, “not feeling right”, water sloshing in your stomach, feeling bloated, headache, confusion and seizures

When should I start hydrating?

For the few days preceding the race you should ensure that you are not dehydrated (drink normally, avoid exertion and alcohol). You should not be drinking litre after litre of extra fluids (particularly water alone) but ensuring normal hydration (check your urine). Salty foods will help to ensure normal sodium levels. In the 2-3 hours prior to the race consume approximately a litre of a sports drink. Do not take NSAID’s prior to the race (or immediately after).

What about after the race?

You will probably be at least slightly dehydrated after the race, replace this with fluids containing glucose and electrolytes. Check your urine colour, initially it will probably be darker but should become lemonade colour after 2- 6 hours. Check your weight post race to help determine the amount of fluid loss.

What do I do if it is smoking hot on race day?

Hot and humid weather increases the chances of dehydration, heat illness, and visiting the medical tent (not good). Taking precautions can make your day much more pleasant.

this is not the day to try for a PB, relax, enjoy the race
you will need to increase your fluid intake
when passing a water station you can always take one cup to drink and pour another over your head to cool down
dress appropriately (light weight, light coloured clothes)

If you do not feel well during or after the race please seek medical attention.

Eating for Peak Performance

Antioxidant Nutrition – Eat brightly colored veggies, fruits and high cocoa chocolate

Oxygen is needed for all bodily functions and even more oxygen is used by athletes, especially the longer distance runners with high training volumes. But this high use of oxygen comes at a price – the highly reactive nature of the oxygen molecule also produces free radicals that damage other cells. These free radicals rob us of our health, playing a role in aging and degenerative diseases such as cancer, heart and autoimmune diseases. What we eat can help protect us against these “robbers” of our health – and these are foods that are naturally rich in anti-oxidants. A quick tip for choosing foods that re rich in antioxidants – choose vegetables and fruits. The darker and more vivid the color of the fruit or vegetable the greater the likelihood that it has a high antioxidant capacity. Highest up on the list are pomegranates, berries, red delicious apples, sweet peppers, dried fruits (prunes and raisins), spinach, broccoli and beets. High cocoa (70%) chocolate has the highest antioxidant capacity of all – so more reasons to include 30 grams (1 large square) of high cocoa chocolate as part of a post workout snack!

About Beth Mansfield and Peak Performance

Eat and Run: Banana-Pecan Pancakes!

When you wake up on race day, the first thing you need to do is replenish your body’s stored carbs so that you don’t crash midway through the course. These banana-pecan pancakes are easy to prepare, delicious, and a good source of energy. They also happen to be great for communal breakfasts with other runners. Enjoy with syrup or nut butter for an added punch. And wash it down with a sport drink to ensure you are properly hydrated, as well as energized, for the duration of the race!

This month’s recipe is sourced runnersworld.com, which you can visit by clicking here.

Ingredients (makes about 10 pancakes)

1 1/4 cups all-purpose flour
1 tablespoon brown sugar
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1 1/4 cups 1% low-fat buttermilk or soured milk
1 large egg, lightly beaten
1 tablespoon canola oil
1 cup chopped ripe bananas (about 2 bananas)
2 tablespoons chopped toasted pecans

Directions

In a large bowl, combine the flour, brown sugar, baking powder, baking soda, cinnamon, and salt. Using a whisk, blend together so the dry ingredients are uniformly distributed.
In a small bowl, combine the milk, egg, and oil. Mix well and add to the flour mixture, stirring until just combined. Fold in the bananas and pecans. The batter will appear lumpy.
Coat a large no-stick skillet or griddle with no-stick spray. Set over medium-high heat until hot. Pour out approximately 1/ 3 cup batter per pancake. When bubbles appear on top and the edges are barely dry, turn the pancakes and finish cooking. The pancakes are done if the center springs back when touched.

Nutritional Info:

Energy 117.7cals

Carbs 18.5g

Protein 3.6g

Fat 3.4g

Fiber 1g

RUNNING WITH YOUR FEEDBACK!

The Pulse - April 2010

Wed, 31 Dec 1969 19:00:00 -0500

RACE NEWS

Just one month to go! Time to put the finishing touches on your training programs. Are you ready to kick it up another notch before you taper down in anticipation of race day? We certainly hope so. And to put you in a Race Weekend state of mind, we’ve got lots of news for you this month, including details about our Great Run Ottawa Playlist contest (see below), information on wave starts for the Half Marathon, and an inspiring story about the origins of this year’s 2K medals! Plus, participation in Race Weekend events always results in a deep sense of accomplishment, but you’ll feel even better if your participation supports a worthy cause like the Canadian Athletes Now (CAN) Fund or the Ottawa Hospital. So be sure to check out the messages from our sponsors below for all the details about how you can contribute.

Going, going, gone! Last chance to register for the Family 2K and Kids Marathon!

The Ottawa Marathon, the Half-marathon and 10K are completely sold out! If you don’t want to be left on the sidelines, the time to act is now. So go ahead and register today for the Ottawa Kids Marathon or Family 2K - to register click here.

Introducing Wave Starts!

New this year will be wave starts for the half marathon. We will have two waves. The first will start at 9:00am and the second at 9:15am. We’ll send off the fastest 3 corrals first, followed by the remaining 3 corrals. Each bib will indicate Wave 1 or Wave 2 based on estimated finish time.

By initiating wave starts we’ll reduce crowding at narrow parts of the course and over the MacDonald Cartier Bridge. It will also lessen the impact of the merge, when half marathoners join the marathoners, and will mean less congestion at the finish line and recovery area.

A different kind of medal for Family 2K Race finishers

This year’s 3,000 2K medals were hand-made in Africa to help local economy

People who cross the finish line of the 2K Family Race on the May 28-29 Ottawa Race Weekend (ORW) will be presented with a very different kind of medal this year.

Run Ottawa has teamed with International Children’s Awareness Canada (ICA) to create a special hand crafted medal designed by Cameroonian artisan Bantu Freeman and produced by a group of women in the Lebialem Valley, an isolated region of the country located in West Africa.

The women have constructed a total of 3,000 medals made from agejiga seeds, coconut shells and bamboo shoots. To ensure efficient production they formed a working co-op. Their efforts have injected $10,000 into their local economy, a geographically remote region of the country whose population is also marginalized due to limited means to earn a livelihood.

“Providing women with this empowering opportunity has had an immediate and positive impact on the lives of families in the region,’ says Edward Smith, President, ICA, who has been working with Run Ottawa since last year on the initiative. “Funds earned have already provided food, medical care, school fees, clothing and other necessities of life.”

It looks like most of this year’s unique hand-made medals will be scooped up. With six weeks to go before the 2K Family Run, the race is already more than half sold.

“Teaming with ICA and the Women’s Jewelry Project has been a great experience for Ottawa Race Weekend,” said Jim Robinson, General Manager, Run Ottawa. “The medal is a symbol of how families can help others while enjoying an outdoors event together. If our race sells out this year, we’re considering expanding it next year to help even more families in the Lebialem Valley.”

View a video of how the medals were made and learn more about the Women’s Jewelry Project and the Lebialem Valley in Cameroon.

The Great Run Ottawa Playlist contest – like music to your ears

If you’re one of those runners who packs an mp3 player while grinding out the miles in preparation for a spring race, you can probably rhyme off a dozen tunes you listen to that motivate and keep you company along the way. The theme song to Rocky? Springsteen’s Born to Run? A little Lady Gaga maybe?

Ever wonder what other people are listening to? Or wish you could share your own playlist? Now’s your chance!

On May 6, Run Ottawa will launch The Great Run Ottawa Playlist contest.

You can participate in more than one way, and it’s easy. Better still, you can enter your name to win an Ottawa Race Weekend prize!

Here’s how you do it:

Go to runottawa.com and click on the Great Run Ottawa Playlist button.
Post your favourite songs from your own playlist.
Vote for songs submitted by others.
Enter your name in the Great Run Ottawa Playlist contest to win a prize.

It’s as simple as that! After the contest closes, Run Ottawa will pick the top 10 most popular songs to form the first ever Great Run Ottawa Playlist, which one of the songs will be aired on BOB-FM during Race Weekend. Prize winners will be chosen randomly and contacted by email to claim one of many available prizes.

More contest details are available on the site. Prizes will be announced Friday, May 28 on www.runottawa.com.

Good luck!

Exciting Volunteer Opportunities

For more information, or to register as an Ottawa Race Weekend volunteer, click here.

Fly Porter to Ottawa for Race Weekend 2010

Porter Airlines is offering the Ottawa Race Weekend attendees a 12% discount on all fare classes. Porter offers, free in-flight snacks and beverages. The discounted fares are available from May 27 to June 1, 2010. Please book online at www.flyporter.com or call 1- 888-619-8622 using the promo code ORW12.

Porter Airlines offre aux participants au Courez Ottawa un rabais de 12 % applicable à toutes les catégories de tarif. Nous vous offrons gratuitement en vol collations et boissons. Les tarifs réduits sont offerts du 27 mai au 1 juin 2010. Faites vos réservations en ligne à www.flyporter.com, ou par téléphone en composant le 1-888-619-8622, et utilisez le code de promotion ORW12.

Introducing Ottawa Race Weekend Media Sponsors!

CHUM Radio Majic 100, 580 CFRA, 93.9 BOB FM and TEAM 1200 along with /A Morning are proud to be the presenting media sponsors of the Marathon weekend.

In the days and weeks to come we look forward to keeping you informed as the city gets ready for one of the most exciting and active weekends of the year.

Also if you've haven't heard, TEAM 1200 features a radio show dedicated to running. It's called iRun The Running Show and it's hosted by Mark Sutcliffe, Saturdays from noon-1pm.

So if you’re training for Ottawa Race Weekend, be sure to listen in for training tips, inspirational stories and all sorts of advice from experts covering everything from nutrition to the latest gear and more. The show is also available via podcast on www.team1200.com. We're looking forward to seeing everyone out May 29-30!

Medalists to Run for CAN Fund, the Official National Charity of Ottawa Race Weekend

CAN Fund is proud to have supported 80 per cent of our Canadian athletes that competed in Vancouver and thrilled to have 4 Olympic Medalists leading our fundraising team in Ottawa:

Denny Morrison, Speed Skating, 2010 Gold & 2006 Silver Medalist – running the 5K

Marc Kennedy, Curling, Team Martin, 2010 Olympic Gold Medalist – running the 5K

Kim St-Pierre, Ice Hockey, Three-time Olympic Gold Medalist – running the 5K

Tania Vicent, Speed Skating, Four-time Olympic Medalist – running the 5K

“The CAN Fund is my biggest supporter and sponsor! A big thank you to the CAN Fund for making my life as a Speed Skater much, much better!”

~Tania Vicent, 2010 Olympic Silver Medalist, Short Track Speed Skating

Our athletes rely on CAN Fund to provide the direct funding they need to afford coaching, proper nutrition, equipment, team fees and travel expenses.

The Fund is also the only organization in Canada that with each donation, you find out the name of the athlete you have directly supported and receive a tax receipt.

Get involved by running/walking for our Canadian athletes who make us so proud.

Start raising pledges!

To donate right away, click here

For more information, visit: www.CanadianAthletesNow.com

Or call 1-866-937-2008

Help turn the 2010 Ottawa Hospital Race Weekend Challenge into a million dollar success!

Last year, participants in the MDS Nordion Ottawa Hospital Race Weekend Challenge raised more than $900,700 for The Ottawa Hospital, an all-time record. This year, we need your support to reach the million-dollar mark!

Do your part and fundraise for The Ottawa Hospital as part of Ottawa Race Weekend. You can support any area of The Ottawa Hospital that is important to you.

Don’t forget: Raise $250 and run for free!

Africa Still Needs Your Shoes!

Sole Responsibility is once again collecting gently used running shoes to send to Western Ethiopia for use by refugees and displaced people from Southern Sudan. Shoes will be collected during Ottawa Race Weekend at the Pfizer Health & Fitness Expo from Thursday, May 27th to Saturday, May 29th. For each pair of shoes donated, the organization is asking for a donation of two dollars to offset shipping costs.

For more information please visit our web site at www.SoleResponsibility.org

Other Upcoming Events!

Organized by the Run Ottawa Club, runners of all ages and abilities are welcome to take part in the Beaver Chase Running Series, which kicks off on May 11. The Beaver Chase Running Series features 1-mile or 4-mile courses, which meander through the Monk Conservation Area in Kanata Lakes and Morgan’s Grant. And yes, runners have been known to spot (and in rare cases have even been pursued by) the resident beavers – hence the name of this series.

These events represent an excellent opportunity to run with friends or family at a pace that suits personal fitness levels. Each run also has support along the route to simulate race conditions, including a water station, marshals and distance markers. Which makes the event on May 11 a great way to ease into race season and get your legs ready for the Ottawa Race Weekend, which takes place a couple of weeks later.

For more info on the Run Ottawa Club and future running events, click here.

Four great ways to stay on top of the latest Run Ottawa news

RSS – You can now subscribe to an RSS feed for this newsletter, which automatically informs you whenever newsletter content is updated on the Run Ottawa web site (www.runottawa.com). To subscribe to The Pulse RSS feed, or to learn more, click here.

Twitter – You can read the latest updates from the Run Ottawa camp on Twitter by following @ottawamarathon.

Facebook – You can now get Ottawa Race Weekend news and info via Facebook. To join our Facebook group, click here.

Youtube – You can also check out the latest Ottawa Race Weekend videos on our Youtube channel. To view the Ottawa Race Weekend channel, click here.

MOTIVATION

One Runner’s Journey

Roamin’ Cheruiyot , April 23, 2010

Day 97 of 130
Ks covered: 702
Ks to go: 400
General mood: Much better
Running highlight: Great short-long run (“only” 24K)
Equipment status: Well used
Body status: Shoulder still sore. Must work on posture.
Weight: Thinking about throwing the scale out

While I was busy feeling sorry for myself on Monday one of my Kenyan heroes, Robert Kiprono Cheruiyot, skipped through the Boston Marathon in a lazy 2:05:52. To put it in perspective, that’s running 1K in just under 3 minutes and then repeating it just over 42 times. What the ????

Here are some things I can do in 2:05:52:

– Get 7% of the way to Boston from Toronto via Dog Sled.
– Eat approximately 0.008% of the world’s largest pancake
– Watch 87% of Ben Hur (There were Cheruiyots in that right?)
– Run a half marathon (almost)

Cheruiyot’s time is, quite simply, super-human. According to my marathon PB I’ve got a good 37 years before I can even think of qualifying for Boston. And, when a massive volcanic ash cloud covers the earth preventing anyone from moving except me riding my magical unicorn, I may even have a chance at winning.

Nevertheless, if you had told me 10-years ago that I would even have a marathon PB I would have found it equally unfathomable. We all have to start somewhere right? I mean, Lindsay Lohan wasn’t born a screw-up, she had to train for it.

When I did my undergraduate degree there was a 5K loop around a local golf course. The first time I ran it without stopping I felt more shagged than three of Tiger’s mistresses and there were more bogeys hanging out of my nose than out on the course. But I was so proud of myself, I might as well have won the Boston Marathon.

Today, the mere fact that I am training for my third marathon makes me feel like I have my own super powers. Will I be able to ride Robert’s Chariot and achieve my goal of finishing under 4:20 in Ottawa? Who knows, but I sure think I’m super-awesome for trying.

If you like Rebecca’s blog, drop her a line and she’ll add you to her mailing list to let you know when she updates the site.

HEALTH AND NUTRITION

Eat and Run

Simple is often good, both in terms of eating and in everyday life. Give me something tasty, healthy and easy to prepare over a fashionable ‘fusion’ dish that demands complicated prep any day of the week. Particularly after a long run, when your body needs nutrients and you don’t have the energy to fuss. Enter bell peppers stuffed with tuna salad – a low-cal dish full of protein and carbs that you don’t even have to cook! It really doesn’t get any easier than this…

This month’s recipe is sourced runnersworld.com, which you can visit by clicking here.

Ingredients (serves 1 hungry person, or 2 not so hungry people)

NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

1 can (6 ounces) chunk light tuna packed in water, drained slightly
4 small pimiento-stuffed green olives, chopped
2 grams glucomannan
1 small clove garlic, minced
1/2 cup mandarin oranges packed in juice, drained
1 1/2 tablespoons red wine vinegar
2 teaspoons finely chopped red onion
1 medium red bell pepper, halved, seeded, and stem removed

Directions

1. In a medium bowl, mix together all ingredients except the bell pepper.

2. Spoon half of the tuna salad mixture into each half of the pepper. Serve immediately.

Nutritional Info:

Energy 299.5cals

Carbs 19g

Protein 46.3g

Fat 3.8g

Fiber 4.7g

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.

The Pulse - March 2010

Wed, 31 Dec 1969 19:00:00 -0500

RACE NEWS

The signs of spring are everywhere: bird song, budding trees, soggy grass, political posturing on Parliament Hill and packs of runners out on Ottawa streets, regaining their feel for dry pavement and retuning training regimens for race season. With only two months to go until Ottawa Race Weekend 2010, it’s an exciting time for us and for all the distance athletes preparing for events in the capital!

You may have noticed our new Training Jukebox section last month (see below), which features music playlists (e.g., from iTunes) that our readers listen to during training to keep them working hard. A big thanks to everyone who sent in a playlist last month. Given the terrific response we’ve had thus far, we’ve decided to hold a Great Run Ottawa Playlist contest, which will provide opportunities to win prizes while finding about great tunes to soundtrack your runs! Stay tuned for more details next month.

Register for Ottawa Race Weekend now!

All Race Weekend events are filling up fast (Half-marathon is now sold out!) and you don’t want to be left on the sidelines. So if you haven’t already, go ahead and secure your place on the start line this May by registering for any Ottawa Race Weekend events you plan on running, walking or wheeling. To register for all Ottawa Race Weekend 2010 events, click here.

Free subscription to iRun

When you register for Ottawa Race Weekend events, you’re eligible to receive a free year-long subscription to iRun magazine, which provides a uniquely Canadian perspective on the sport of running. To sign up for your free subscription, click here.

Fashion forward

Ottawa Race Weekend technical shirts printed with the race logo and your race number are back again this year! These stylish, functional shirts, which are made of a state-of-the-art moisture-wicking fabric, can be worn instead of the customary paper bib. Plus, you can customize them with a name (e.g., your name or a team name) and/or a personal message. All of which make them great race souvenirs. And after race weekend, you can wear them during training sessions to remind you of last year’s accomplishment or to push you towards a new PB for next year!

Go to www.WearYourNumber.com for more info or to place your order today.

Exciting Volunteer Opportunities

For more information, or to register as an Ottawa Race Weekend volunteer, click here.

Fly Porter to Ottawa for Race Weekend 2010

Introducing Ottawa Race Weekend Media Sponsors!

CHUM Radio Majic 100, 580 CFRA, 93.9 BOB FM and TEAM 1200 along with /A Morning are proud to be the presenting media sponsors of the Marathon weekend.

In the days and weeks to come we look forward to keeping you informed as the city gets ready for one of the most exciting and active weekends of the year.

Also if you've haven't heard, TEAM 1200 features a radio show dedicated to running. It's called iRun The Running Show and it's hosted by Mark Sutcliffe, Saturdays from noon-1pm.

Africa Still Needs Your Shoes!

Sole Responsibility is once again collecting gently used running shoes to send to Western Ethiopia for use by refugees and displaced people from Southern Sudan. Shoes will be collected during Ottawa Race Weekend at the Pfizer Health & Fitness Expo from Thursday, May 27th to Saturday, May 29th. For each pair of shoes donated, the organization is asking for a donation of two dollars to offset shipping costs.

For more information please visit our web site at www.SoleResponsibility.org

Help turn the 2010 Ottawa Hospital Challenge into a million dollar success!

Last year, participants in the MDS Nordion Ottawa Hospital Challenge raised more than $900,700 for The Ottawa Hospital, an all-time record. This year, we need your support to reach the million-dollar mark!

Do your part and fundraise for The Ottawa Hospital as part of Ottawa Race Weekend. You can support any area of The Ottawa Hospital that is important to you.

Don’t forget: Raise $250 and run for free!

Other Upcoming Events!

For more info on the Run Ottawa Club and future running events, click here.

Four great ways to stay on top of the latest Run Ottawa news

RSS – You can now subscribe to an RSS feed for this newsletter, which automatically informs you whenever newsletter content is updated on the Run Ottawa web site (www.runottawa.com). To subscribe to The Pulse RSS feed, or to learn more, click here.

Twitter – You can read the latest updates from the Run Ottawa camp on Twitter by following @ottawamarathon.

Facebook – You can now get Ottawa Race Weekend news and info via Facebook. To join our Facebook group, click here.

Youtube – You can also check out the latest Ottawa Race Weekend videos on our Youtube channel. To view the Ottawa Race Weekend channel, click here.

MOTIVATION

Wisdom in Motion: Tapering

Tapering is the fine art of rest. The more you rest the final week the better you will run on race day. Do all runs relaxed and easy. These runs are done to loosen up your legs with a couple of easy accelerations to remind you of how it feels to run fast. Use the anxiety of race day positively. You have passed your test during the miles of training; race day is graduation day.

Positive self- talk works. If your confidence or determination starts to flag during the race, here are a few things you can say to yourself:

I am in control of my own thinking, my own focus, and my own life.
I control my own thoughts and emotions and direct the whole pattern of my performance, health and life.
I am fully capable of achieving the goals I set for myself today. They are within my control.
I am strong, I am fit, I can do it… I see myself crossing the finish line with a smile.

You are a marathon runner! You know that any time you set a goal, train, work towards that goal and dream of it, you will eventually achieve it. You know that the confidence you now have will help in accomplishing any challenge you set for yourself. Listen to your body and do what is right for you, your lifestyle and your aspirations. You can do it!

Click here to read John’s other tips.

One Runner’s Journey

Half Way, March 22, 2010

Day 64 of 130
Ks covered: 437
Ks to go: 665
General mood: happy
Running highlight: 10K in 52:49
Equipment status: Still stinky
Body status: Chafe on wrist… yes, my wrist!
Weight: 144.5

So I may never be Reid or Crazy-Haruki, and I may never weigh 130lbs, but in the world of Becky Gardiner - I’m kicking some serious ass. It’s been just over two-months since I started fervently training for the Ottawa marathon and tomorrow, I’ll be officially half way done. Today, I’m living in a different body.

Last week I repeated a fitness test that I first undertook in January. The results? In just two-months I’ve lost 10lbs, my body fat percentage has gone from 31% to 28% (finally in the ‘normal’ range!) 6.5cm off my hips, 5.5 cm off my thighs, 8cm off my waist and 5cm off both my shoulders and chest - RIP boobs, you’ll always have a special place in my heart.

Speaking of heart, mine is probably the most well-tuned muscle in my body. In just over 8 weeks my resting heart rate has dropped from 60 bpm to 51. Crazy stuff no? Dr. Oz is right, cardio works.

To boot, I’m a heck of a lot stronger and faster. On January 15, with a 1% incline, I ran 1.5 miles on a treadmill in 13:18. Last week I did it in 11:48. In my January 26th blog I was psyched to run 10K in just under an hour. Today, I ran it in 52:29. Blam!

But enough with the bragging - my point is while I may never compete with the big boys, I’m really wiping the floor with my former self. As each day passes I am becoming more and more Kenyan… at least in my head. By the time I cross the line in Ottawa, I’ll be able to say “Boo-yah!’ in Swahili.

If you like Rebecca’s blog, drop her a line and she’ll add you to her mailing list to let you know when she updates the site.

Combating Low Motivation During Training

Motivation is a complex psychological phenomenon that has been the subject of a wealth of scientific research over the years. We now know a great deal about what makes us tick and how we can use that information to improve performance and facilitate specific life outcomes. But unfortunately, we’ve also learned that there is no fail-proof recipe or set of instructions that can be applied across all circumstances to elevate or sustain individual motivation. At best we can point ourselves in the right direction and pay attention to what motivational strategies work (or don’t work) for us in any given situation.

As distance athletes, we know that it can be hard to maintain focus and drive during our training programs. Indeed, motivation levels are likely to fluctuate based on a variety of factors, including physical fatigue, social demands, emotional stress, or even something as simple as the weather (definitely a lot harder to crawl out of bed and hit the streets when it’s pouring rain and zero degrees outside compared to when it’s balmy and the sun is shining!). So what can we do to minimize the influence of these sorts of factors on a day-to-day basis? How can we stay motivated in order to achieve our best on race day? This section features some basic information, strategies and conditions for maintaining motivation.

Set appropriate goals – an appropriate goal is one that is a) specific and b) challenging enough to keep you engaged. What you’re aiming for is what psychologists of motivation call an ‘optimal challenge’, which requires all of your skill and concentration to achieve. It may sound obvious, but you should set your goals based on your current ability and where you want to go (i.e., don’t compare yourself to others or worry too much about external standards; optimal challenges are all about you!). See Rebecca’s fantastic blog entry above for an example of how good it feels to define and then master optimal challenges and how this can sustain or boost motivation.

Don’t be too hard on yourself – Understand that in tackling optimal challenges, you are as likely to fail as you are to succeed. Risking and tolerating failure is essential part of learning. Indeed, we may learn more from failure than we do from success. This is part of the incremental process of developing more skill and competence in the sport of distance running. And you may need to reconceptualize failure in order to optimize motivation.

Seek positive feedback – Learning from failure is important, but so is being encouraged and rewarded for our accomplishments (which does not necessarily mean success). Surround yourself with supportive people as much as possible. Positive feedback contributes to your sense of competence and makes you feel better about yourself and your training progress, which in turn, makes you want to get out there and train more!

Train with others – Having other people to run with makes training more fun and when necessary, gives us an additional reason (commitment to another person) to get out there and perform. As mentioned above, training with others also provides opportunities to give and receive positive feedback and guidance (e.g., exchanging tips), which acts as a kind of motivational fuel. If you don’t already have friends who enjoy running, joining a running club is an excellent way to meet other runners so you can harness the power of community. For example, the Run Ottawa Club organizes group training sessions that runners of all abilities are welcome to join. For more info on the Run Ottawa Club, click here.

Ease up when necessary – Overtraining will leave you physically and emotionally drained, with little drive (or ability) to stay on top of your training program. In this case, take a break and adjust your training program/goals accordingly! A couple of days off should renew your desire to run and give your body a chance to recuperate.

Training Jukebox

Running is about rhythm: measured breathing, timed heartbeats, purposeful pumping of arms and legs to carry you forward on your journey. When you run, there’s music in you (to borrow a phrase from Whitney Houston). These days, there’s also often music in your ears, courtesy of ultra-light and near microscopic mp3 players. So we thought it might be fun to explore and share the different songs that soundtrack our training sessions: what music motivates us, grounds us, allows us to kick it up a notch when we didn’t think we had any gas left in the tank. For example, do you transform the funk of the JBs into PBs? Do you put on some Daft Punk to help you go harder, better, faster, stronger? Does every running playlist feature at least one AC/DC song? We’re curious.

This month’s playlist is provided by Sebastien Savoie, a 25-year-old Montrealer who will be running Ottawa’s full marathon for the third time. And we now have an answer to one of our earlier questions: AC/DC does not necessarily appear on every runner’s playlist. Thanks Sebastien, and happy training to you!

If you have a playlist that you think might inspire your fellow distance athletes to train harder, send it to media@runottawa.com. And stay tuned for details about our upcoming Training Jukebox competition!

Bon Jovi – Livin’ on a prayer
Green Day – Holliday
Collective Soul- Gel
Red Hot Chili Peppers – Under the bridge
The Tea Party – Heaven coming down
Guns’n’roses – Sweet Child ‘o’ Mine
Paul McCartney – Live and let die
Aerosmith – Love in a elevator
Moist – Resurrection
Our Lady Peace – Clumsy
Real McCoy- Run Away
Marky Mark – Good vibrations
Alanis Morissette – You oughta know
Europe – The final countdown
Pink Floyd – Shine on you crazy diamond

HEALTH AND NUTRITION

Eating for Peak Performance – Are You Getting Enough Vitamin D?

Are you physically and mentally prepared for your sport but nutritionally challenged? If so, you need to take a serious look at your nutrition and put some structure into your eating. The most successful endurance athletes pay attention to nutritional details, including:

Adequate hydration and electrolyte replacement
A diet of whole foods (not supplements), emphasizing vegetables and fruits, whole grains, legumes and low fat sources of protein rich foods
Timing of pre and post workout snacks and meals
Using optimal foods and fluids throughout training and competition situations
Periodizing their nutrition to meet their monthly training goals

Nutrition periodization is meant to provide your body with the needed amounts of nutrients and fluids at the right times throughout the different cycles of your training program. You will have slightly different nutrient needs based on matching the nutrient needs of each cycle. For instance, weight management strategies and calorie control will likely be needed in the transition between the end of one competitive cycle and the preparation of a new competitive cycle (e.g. the end of the ski season and the beginning of your cycling season). Carbohydrate loading would be appropriate in the competitive cycle, and specific guidance with respect to macronutrient quantity (e.g. protein needs), timing (recovery nutrition) and hydration would be essential in the preparation and competitive cycles for all endurance athletes, regardless of competitive distance. The overall goal is that of optimizing your body’s ability to recover and rebuild. It also helps ensure that you peak for a certain competition or series of competitions. The result: better performance in your races and less risk of injury.

Here are some nutrition principles that you can apply year round:

Eat more vegetables – include one cup of leafy green veggies (broccoli, kale, spinach, swiss chard, beet greens) and ½ cup of bright orangey red veggies (squash, peppers, sweet potatoes, carrots) every day.
Kick start your refueling and enhance tissue repair by using protein rich foods (e.g. milk, yogurt, legumes, nuts/seeds, meat, poultry, fish and eggs) as part of your post work refueling plan.
Take advantage of nutrient timing - earlier is better for refueling. Consuming water, carbohydrate and protein rich foods as soon as possible following exercise enhances their uptake and delivery.
Reset your biochemical balance and get post workout inflammation under control by including Omega-3 fats (e.g. flax seed, micro-encapsulated fish oils available in yogurts and fruit juices), and flavonoids (in brightly colored berries, fruit juices, and apples) daily.
Meet with a registered dietitian who specializes in sports nutrition for endurance athletes when you feel that you need a more comprehensive eating plan or you seek more knowledge about nutrition.

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

Eat and Run

Healthy eating does not have to mean bland eating. Just as training runs can be immensely satisfying and, under the right circumstances, even fun, so too can healthy food fill you up with good things while indulging your taste buds’ desire for big flavour. And that is certainly the case with this dish, which combines three flavour-packed primary ingredients: pork tenderloin (lean and rich in protein), fresh fennel and shiitake mushrooms. Add some carbs in the form of delicious ravioli and you have a healthy main that will knock your sport socks off. Enjoy!

This month’s recipe is sourced Health.com, which you can visit by clicking here.

Ingredients (serves 4)

1 tablespoon olive oil

1 1/2 cups chopped onion

1 3/4 cups chopped fennel bulb

1 1/2 cups shiitake mushroom caps, chopped

2 garlic gloves, minced

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

10 ounces pork tenderloin, cut into 1/2-inch cubes

1/3 cup dry white wine

3/4 cup canned crushed tomatoes

1 cup low-sodium chicken broth

1/2 teaspoon chopped fresh rosemary

1 teaspoon chopped fresh oregano, plus more for garnish

1 (9-ounce) package fresh cheese ravioli

1/4 cup freshly grated Parmesan cheese

Directions

Place a large skillet over medium heat. Add oil and onion; cook 6 minutes or until translucent. Add fennel and next 4 ingredients (through pepper). Cook, stirring often, 8 minutes until tender.
Add pork; cook 4 minutes or until no longer pink. Stir in wine; raise heat to high. Cook 2-3 minutes or until evaporated. Stir in tomatoes and chicken broth; lower heat to medium-low. Cover and cook 30 minutes. Add rosemary and oregano; cook uncovered 3-5 minutes or until half the liquid has absorbed.
Bring a pot of water to a boil; cook ravioli 11 minutes or until al dente. Drain; transfer to a serving dish. Add sauce and three-quarters cheese. Top with remaining cheese and oregano.

Nutritional Info:

Energy 436cals

Protein 29g

Fat 15g

Fiber 5g

RUNNING WITH YOUR FEEDBACK!

The Pulse - FEBRUARY 2010

Wed, 31 Dec 1969 19:00:00 -0500

RACE NEWS

February can be a wild month. One week we may be locked in a freeze so deep and blustery, it seems like we’ll never feel the sun’s warmth again. The next week, the sun’s out, the ice on the canal is sloppy, and it feels like spring is practically here. Of course, there’s no great challenge to running outdoors during a welcome mild spell. But what about running during one of February’s aforementioned deep freezes, when the temperature drops to -20 and it feels like -35 with the wind chill? It can be punishing! And those brave (or foolish) enough to continue training on the streets when it’s that cold must take proper precautions to protect themselves from hypothermia, frost bite, or plain old severe discomfort. With that in mind, we’ve compiled a few basic tips for safe training in cold weather.

Protect your hands and feet – it may seem obvious, since these extremities are often the first to get cold, but protecting your hands and feet with appropriate garments makes an enormous difference. Indeed, 30% of your body heat escapes from hands and feet, so if they’re not protected, it’s hard to keep the rest of your body warm too. For hands, mitts work best in colder weather. For feet, avoid cotton socks, which retain moisture, making your feet feel colder and causing uncomfortable chaffing and blisters. And it’s not a bad idea to have a pair of winter running shoes, which leave extra space for thicker socks.

Layer your clothing – wear a base layer made of a material that insulates while wicking moisture away from your skin, such as merino wool or a synthetic like polypropylene. Same goes for the legs. Invest in a good pair of long underwear in a merino or synthetic material. You’ll be glad you did. Again, avoid cotton. If it’s really cold, a middle layer is also a good idea. Something like a polar fleece works well. Finally, put on an outer shell that repels moisture and breaks the wind. The tricky thing is not overdressing. It’s amazing how much you heat up during a run. Ideally, you should be a little bit cold when you start out in anticipation of the body heat you’ll be generating once you really get going.

Cover your head – This is not rocket science. Wear a toque! And if it’s really cold and the wind is biting, be sure to cover your face too (e.g., with a scarf or a face mask). Noses and cheeks are very susceptible to frost bite.

For more information about running in cold weather, check out http://running.about.com.

Race in Style!

These shirts were extremely popular last year, and bear in mind that supplies are limited. So go to www.WearYourNumber.com for more info or to place your order today.

While you’re at it, go ahead and secure your place on the start line this May by registering for any Ottawa Race Weekend events you plan on running, walking or wheeling. To register for all Ottawa Race Weekend 2010 events, click here.

Exciting Volunteer Opportunities

For more information, or to register as an Ottawa Race Weekend volunteers, click here.

Other Upcoming Events!

For more info on the Run Ottawa Club and future running events, click here.

Help turn the 2010 Ottawa Hospital Race Weekend Challenge into a million dollar success!

Last year, participants in the MDS Nordion Ottawa Hospital Race Weekend Challenge raised more than $900,700 for The Ottawa Hospital, an all-time record. This year, we need your support to reach the million-dollar mark!

Do your part and fundraise for The Ottawa Hospital as part of Ottawa Race Weekend. You can support any area of The Ottawa Hospital that is important to you.

Don’t forget: Raise $250 and run for free!

RSS feed for The Pulse!

You can now subscribe to an RSS feed for this newsletter, which automatically informs you whenever newsletter content is updated on the Run Ottawa web site (www.runottawa.com). To subscribe to The Pulse RSS feed, or to learn more, click here.

MOTIVATION

Wisdom in Motion: Threshold or Tempo Training

Tempo sessions are run at a steady pace, hovering just over your lactate threshold. About 85% of your maximum heart rate if you are wearing a monitor. If you are not wearing a monitor, it is the point at which speaking would become difficult. Do not be discouraged by these hard effort runs. Take a short break to get your breathing under control. These sessions increase your lactate tolerance, your capacity to exercise with high levels of lactate in your blood. These sessions also improve your ability to run faster with the same energy. Tempo training uses carbohydrates for energy rather than fat; we burn more calories with the higher intensity. You improve your ability to run under stress, build confidence and running economy. Tempo runs are an essential part of your running program. Try them with a buddy or in a group environment for some added fun.

Click here to read John’s other tips.

One Runner’s Journey

Need for Speed, February 5, 2010

Day 22 of 130
Ks covered: 140
Ks to go: 962
General mood: Pretty good
Running highlight: Perfect happy long run. -4 degrees, no wind, lots of sun, could even see into Lake Ontario.
Equipment status: Wore new orthotics to pick up daughter from school. No blisters yet.
Body status: A couple knee twinges here and there

Ask Crazy Haruki and he’ll tell you that “serious” runners don’t take walk breaks. “Serious” runners would rather shave a hyena with their teeth than be seen walking in a race. I, on the other hand, have been schooled in the Jeff Galloway ten and one theory since I started running long distances seven years ago. For me running right through would be like wearing someone else’s underpants — it does the job but somehow, it doesn’t feel quite right.

Now that I am following Crazy Haruki’s path I find myself in a quandary. Is it possible to keep my walk breaks and still shave 30 minutes from my PB? My gut tells me no. But, running and drinking/eating at the same time is a deadly combo for me (do you know how hard it is to find a running belt that holds a Big Mac?). Thanks to my running buddy Alison, who achieved a glorious 4:20 in her last marathon, I’m trying a compromise; taking mini walk breaks every 4K to refuel. So far, my body has co-operated, in that I haven’t died between breaks…but my time isn’t budging.

Compared to where I used to be, I am now kicking butt in my shorter runs - consistently running 10K in under an hour, but it’s just not translating to the longer ones. Today, I ran 20K in 2:07:38. Last fall I ran the Toronto half in 2:13:37 - with ten and one walk breaks. Obviously, I need to change something. My husband suggests I run out 10K in one direction, take a brief pause, turn around and run back. Voila - 20K in two tens - thus no problem with time. He also thinks if I run on the treadmill, jack up the speed and jump higher as the belt goes past, I can cover more distance in a shorter amount of time.

But there have to be better options: A spoiler fitted to the back of my running jacket? Racing stripes painted down my sides? A Honda Civic emblem around my neck (those cars always seem fastest on the highway)? A fancy mouthpiece (I’m talking golden mouth grill)? Red Bull in my Gatorade?

What do you think? Help, please!

If you like Rebecca’s blog, drop her a line and she’ll add you to her mailing list to let you know when she updates the site.

Training Jukebox

Send us your hour-long (approximately) playlists and we’ll try to publish a new one each month. This month, we kick things off with a playlist from Andrew Vincent, a local (more or less) musician and PhD candidate who plans to tackle his first marathon at the Ottawa Race Weekend in May.

Sympathy for the Devil – by The Rolling Stones
Hate It or Love It – by The Game
Genesis – by Justice
It’s a Long Way to the Top (If You Want to Rock n’ Roll) – by AC/DC
Young Offenders – by the Constantines
Hello New World – by Clipse
Emergency Street – by Hilotrons
Daddy Never Understood – by Deluxxe Folk Implosion (off the Kids soundstrack)
Drain the Blood – The Distillers
99 Problems – by Jay-Z
Jesus Walks – by Kanye West
Express Yourself (Remix) – by N.W.A
A Pillar of Salt – by The Thermals
You Got Yr Cherry Bomb – by Spoon
Let’s Not Belong Together – by Paul Westerberg

HEALTH AND NUTRITION

Eating for Peak Performance – Are You Getting Enough Vitamin D?

Exercise and vitamin D are both important for musculoskeletal health and bone health. Vitamin D may also have a beneficial effect on some types of cancer, in particular colorectal cancer, and other immune-related diseases. Skin exposure to UVB radiation from sunlight promotes vitamin D production in the skin. While outdoor exercise is the cause of higher vitamin D levels in many athletes, this effect is seasonal and is likely only seen in younger runners who train outside between the months of April and November, between the hours of 10 am and 4 pm. Why?

In Canada, for most of the winter months, there is insufficient UVB radiation from sunlight to have an effective amount of vitamin D production.
Throughout the summer months, the time to get some UVB radiation is during the day – and many runners train early in the morning or late in the afternoon/early in the evening.
Most Canadians do not get enough dietary vitamin D. It is found in the skin of fatty fish, some mushrooms, fluid milk, soy beverages, and some yogurts. Unless you are eating and drinking these foods daily, you likely are not meeting your needs for vitamin D from foods.
Skin cells get old too – and the skin’s production of vitamin D decreases with aging. 50 years of age seems to be the cut-off.

Which runners are at greatest risk for inadequate vitamin D?

Older runners (> 50 yrs) - as one ages, there is reduced production of vitamin D in the body. If this is combined with eating few dietary sources of vitamin D then risk of inadequate vitamin D is even greater.
Runners with lactose intolerance - this inability to digest milk sugar means that the main dietary source of vitamin D – that found in milk – is absent from the diet.
Runners with dark skin – the ability to produce vitamin D from sunlight exposure varies with the amount of skin pigmentation; the darker one’s skin, the lower the production of vitamin D.

What should you do?

Runners over 50 yrs of age should take a supplement containing a minimum of 400 IU of vitamin D.
Including good food sources of vitamin D in your diet will help you get the vitamin D your body needs.
Look for fortified foods (foods with vitamin D added to them). In Canada, milk, margarine, and some yogurts are fortified with vitamin D.
Fish and eggs are other good sources of vitamin D. Listed below are common sources of vitamin D.

Food                                                                          IU’s
Fortified soy beverage* 250 mL (1 cup)                          120
Margarine 5 mL (1 tsp.)                                                 60
Milk 250 mL (1 cup)                                                     100

Fish
Mackerel 90 g (3 oz.)                                                  310
Salmon, canned 90 g (3 oz.)                                        650
Sardines, 1 can 100 g (3.75 oz.)                                  250
Tuna 90 g (3 oz.)                                                        236

About Beth Mansfield and Peak Performance

Email Beth – beth@peakperformance.ca

Eat and Run

The night before a race, you don’t want to squander your attention or energy on dinner. That’s when a dish like this one comes in handy. It’s satisfying, nutritious, and can be whipped up in a jiffy. Plus, it provides a liberal serving of carbs that will help you go the distance on race day. Enjoy!

This month’s recipe is by Fiona Haynes and sourced from http://lowfatcooking.about.com.

Ingredients (serves 6)

12 ounces penne or shell pasta (or any other variety that you enjoy)

2 tsp olive oil

1/2 cup finely chopped onion

2 garlic cloves, minced

10 ounces baby spinach, roughly chopped

1 ounce basil, chopped

1 cup low-fat ricotta cheese

1/4 cup nonfat milk

Directions

Bring a large pot of water to a boil and cook pasta according to package directions. Meanwhile, saute onions and garlic in a large skillet until onions are soft and fragrant.

Add spinach and basil to the skillet and stir until wilted. Then add ricotta cheese and milk to skillet and stir well.

Drain pasta, reserving a ¼-cup or so of cooking water. Combine cooked pasta and ricotta mixture in a large bowl. Add the ¼-cup of cooking water to mixture if needed.

Serve immediately with some freshly ground black pepper and/or grated Parmesan.

Nutritional Info:

Energy 296cals

Protein 13.8g

Fat 5.9g

Carbs 47.2g

Fiber 3.1g

RUNNING WITH YOUR FEEDBACK!

The Pulse - January 2010

Wed, 31 Dec 1969 19:00:00 -0500

RACE NEWS

There’s perhaps no better time to take stock than at the beginning of a new year. Traditionally a time of resolutions, the turning of a new year can galvanize, providing the momentum we need to shake off old habits and break out of winter stasis. It’s a time to tackle new projects, see new sights and pursue new (or not so new) goals. And as it happens, getting back ‘in shape’ after the excesses of December reveling is a goal at the top of many people’s lists.

Of course, running is a great way to improve overall fitness, burn surplus calories and relieve stress. So in this issue, we include information on healthy ways to shed holiday pounds and get back to setting PBs. After all, a new year means a new race season. And the time to start training for that big event you’ve been meaning to enter is now. Here’s wishing you happy trails and much success in 2010!

Ottawa Race Weekend Update

New year, new decade, new reason to register for Ottawa Race Weekend 2010. It may not seem like it at the moment, but spring is just around the corner. Indeed, Race Weekend is only a few (okay, four and a half) months away! Plus, registration fees increase on February 15. So go ahead and register to participate in an Ottawa Race Weekend event today. It’ll save you money and motivate you to get out there and train for race day. To register for Ottawa Race Weekend 2010, click here.

Wear Your Race Number!

Imagine wearing a technical shirt printed with your race number, race logo and name or a personalized message in place of the ordinary paper bib. Now that’s running with style – plus it makes a perfect Race Weekend souvenir. These customized technical shirts were extremely popular last year and we’re delighted to be offering them to Race Weekend participants again this year. Made of moisture-wicking Intera-Micro fiber that keeps you comfortable and dry no matter what distance you’re running, these official race shirts come in a variety of functional styles. But bear in mind that supplies are limited. Go to www.WearYourNumber.com for more info or to place your order today!

Run Ottawa Club News

The Run Ottawa Club already has 93 members and continues to grow as more and more people discover the joy of distance running, the thrill of running with other enthusiasts, and the benefits of club membership (e.g., discounts from local retailers and cheap registration for all ROC-sponsored events). Whether you’re looking for people to train with on a regular basis, or just looking to connect with other people who love running, the Run Ottawa Club is open to people of all ages and abilities and joining is an excellent way to tap into all that the Ottawa running community has to offer.

Upcoming races in the Ottawa area:

Sunday January 17, 2010 – Richmond Road Races (10K and 5K)

For more info on future events, click here.

Youth Athletic Series

The 2009 edition of Run Ottawa’s Youth Athletic Series came to a close at the “Rattle Me Bones” 5K race on Sunday, October 25th. Over the course of ten races last year, athletes 19 years of age and under competed to earn points in each race by placing in the top five within their age group. The male and female participants with the most points at the end of the 10 races will be awarded a $1,000 scholarship and all other runners who competed in at least 5 races will be eligible for participation prizes. Congratulations to all our young athletes who participated! We hope to see you out again next year.

See the official standings for the 2009 Youth Athletic Series below.

Male division final standings

1st Sam Miliken, Merivale High School – 40 points

2nd Kieran Day, Holy Trinity High School – 17 points

3rd Zachary Verret Borsos – Ecole Secondaire Franco Cite 17 points

Female Division final standings

1st Joanna Brown, All Saints High School – 30 points

2nd Lindsay Anderson, 17 points

3rd Erin O’Higgins, Bell High School, 17 points

Participation awards

The following two runners, both from Vankleek Hill, qualify for participation awards.

Alexandre Dupuis

Dominic Dupuis

All prizes will be awarded at the post-race ceremony at the 2010 Richmond Road Races, which take place on Sunday, January 17, 2010 at South Carleton High School.

Please visit www.runottawaclub.com for event details and online registration.

Youth Athletic Scholarship: Deadline Fast Approaching!

Are you a young distance athlete? Could you use an extra $4000 to further your education and athletic training? The National Athletic Scholarship is a $4000 bursary intended to encourage rising stars in the Canadian running scene. Each year it is awarded to a promising young Canadian track athlete. Last year it was awarded to Allan Brett, a second year student in Biological Engineering from Guelph University. Maybe you deserve to be this year’s recipient.

To apply for the 2010 National Athletic Scholarship, click here. The deadline for applications is 5:00 p.m., Monday February 15, 2010. The winner will be notified by Thursday April 1st, 2010.

Help turn the 2010 Ottawa Hospital Race Weekend Challenge into a million dollar success!

Do your part and fundraise for The Ottawa Hospital as part of Ottawa Race Weekend. You can support any area of The Ottawa Hospital that is important to you.

Don’t forget: Raise $250 and run for free!

MOTIVATION

Wisdom in Motion: Tips for Finding the Right Shoes

The fit of your running shoe is very important. In general, the shoe should fit snugly, particularly in the heel cup, to avoid ankle and knee problems. And you should be able to wiggle your toes at the front of the shoe. Below I describe running shoe designs that suit specific types of feet.

Motion Control

Motion control shoes are for runners whose feet roll in, with low arches and knees that move towards each other in a bending position. In this case, the foot strikes on the outside of the heel and rolls inward excessively. This runner needs a firm midsole and a sturdy heel counter.

Cushioning

Cushioning shoes are for runners whose feet roll out, with high or rigid arches and knees that stay neutral or move outwards through foot strike. They wear out their shoes on the outside of the sole. This runner should wear a cushioning shoe with a flexible forefoot and no motion control features.

Stability

Stability shoes are for runners whose feet land on the outside of the heel and then roll moderately inward, with a normal size arch. They have a semi-flexible arch and their knees roll in slightly when bent. These runners require extra cushioning and some degree of stability to prohibit excessive pronation.

Drop by your local Running Room and visit with one of our experts to find out what shoe is right for your feet.

Click here to read John’s other tips.

One Reader’s Cure for Side Stitch

Last issue John Stanton wrote about that bane of all distance runners, the side stitch. One of our readers was kind enough to write in with her strategy for alleviating these unwelcome bouts of running-related pain. See below.

Here is my tip to eliminate stitches, which always seems to work for me. When I feel a stitch coming on, I alter my breathing. Instead of long, smooth, deep, single breaths in and out, I change my breathing pattern to two sharp breaths in, two sharp breaths (pushed) out. I continue this breathing pattern until the cramp passes, which is usually quite quickly. Thought this might work for others too.

Cheers,

Shirley

HEALTH AND NUTRITION

Eating for Peak Performance

Some of us think that exercise can effectively counteract a poor diet. But if that were true, then why would some people who exercise regularly (and some athletes too!) have extra body fat? Nutrition and physical activity scientists and athletic coaches now agree that we simply eat too much of everything – especially during festive times. And some of us also exercise too little to balance out the excess calories consumed during these times. Unfortunately, the most common strategy people use to lose that extra weight is to go on a crash DIET (Did I Eat Today?), rather than trying to eat a healthier diet with slightly lower calories.

How much do you need to eat?

To effectively manage your weight and body composition it is important to know your daily caloric requirements. Here is an equation that you can use to estimate your overall energy requirements.

For an adult male:

662 – 9.53(age) + PA level [15.91(weight in kg) + 539.6(height in meters)] where PA level (physical activity level) is defined as Sedentary = 1.0, Low Active = 1.11, Active = 1.25, and Very Active = 1.48.

For an adult female:

354 – 6.91(age) + PA [9.36 (weight in kg) + 726(height in meters)] where PA level (physical activity level) level is defined as Sedentary = 1.0, Low Active = 1.12, Active = 1.27, and Very Active = 1.45.

Once you’ve established your basic energy needs, you need to translate this into food – and numbers of servings from each of the food groups to meet your nutrient and calorie needs. Dietitians of Canada have a great site www.eatracker.ca that helps you determine this information. Track your intake for a few weeks to see if eating this much on a regular basis maintains appropriate weight and body composition, and maintains your energy levels while training over a 3-4 week period.

Do You Need a Little Motivation to Get On Track?

Get a personalized meal plan from the Registered Dietitians at the Eat Right Ontario website: http://www.eatrightontario.ca/en/MenuPlanner.aspx#
Develop your own personal nutrition goals that you would like to achieve. Be sure to follow the SMART principal (Specific; Measurable; Attainable: Realistic; and Timely) to design your goals.
1. Portion Size Goal: Make a goal based on the types of foods that you need to decrease/increase in your daily diet.
2. Healthy Eating Goal: Make a goal that will improve the timing/frequency of your meals or snacks.

Some healthy weight loss tips:

Aim to lose one pound a week – to be successful, weight loss must be gradual.
Take smaller food portions and use smaller plates – you are less likely to over eat, and you can always go for seconds if you are still hungry.
Stock up on healthy snacks such as cut up vegetables and high fiber fruits. If they are available, you are more likely to choose them when you feel the urge to snack.
Sit down together for a family meal, away from the television.
Eat healthy snacks in-between meals to keep you from becoming too hungry at meal time.
Fill at least 1/2 of your plate with vegetables, and split the remaining part of your plate between a lean protein such as a lean meat, and starchy foods such as potatoes, legumes and/or whole grains such as brown rice, whole grain pasta.
Choose whole grain foods more often, such as oatmeal for breakfast versus highly refined cereals. They are more nutritious, and can keep you feeling full for a longer period of time.
Eat breakfast everyday. You will be less likely to overeat the rest of the day.
Drink water more often, and sugar-laden soft drinks or juice drinks less often- or cut them out all together.

It’s all about timing…

Food and fluid intake around workouts should be determined by your gut’s characteristics as well as the intensity of your workout. For example, you might tolerate a small meal consisting of soup and a sandwich one hour before a low-intensity workout, but would be uncomfortable if you ate the same meal before a very hard effort. If you are running in the morning and doing other physical activities at other times in the day (i.e., multiple daily workouts) you may need to eat more than three meals and three snacks per day. It would be a good idea to consider eating right after each workout, as well as having a snack in the morning, afternoon, and before-bed.

Eating before exercise has been shown to improve performance. The meal or snack consumed before an intense workout should ensure that you are well fueled but neither hungry nor left with undigested food in the stomach. Use the following general guidelines for choosing your meals and snacks:

sufficient fluid to maintain hydration,
low in fat and fiber to facilitate gastric emptying and minimize gastrointestinal distress,
high in carbohydrate to maintain blood glucose and maximize glycogen stores,
moderate in protein, and familiar foods. Know what works best for you by experimenting with new foods and beverages during training sessions.

Stay tuned next month for Beth’s next tip: Are You Getting Enough Vitamin D?

About Beth Mansfield and Peak Performance

Email Beth – beth@peakperformance.ca

Eat and Run

Squash is a fantastic, hearty winter vegetable that stores well and packs a nutritious punch in its dense orange-yellow flesh. That’s why it’s a perfect follow up to a long run. It’ll meet your body’s need for rehydration and nutrients while satisfying your craving for a delicious and filling meal. Plus, this recipe is quick to prepare and can be tweaked to suit just about any taste. Enjoy!

This month’s recipe is adapted from www.runnersworld.com.

Ingredients (serves 4)

1/2 cup chopped pecans
1 tablespoon olive oil
1 large onion, finely chopped
2-3 cloves garlic, finely chopped
21/4 pounds butternut squash, peeled, seeded, cubed
Salt and pepper to taste
Dash cayenne pepper
3 tablespoons chopped fresh parsley
1/2 cup dried cranberries or grated
Parmesan cheese (optional)

Directions

Toast pecans in a dry skillet and stir to avoid burning. Set aside. Heat olive oil in a large skillet over low heat and sauté onion and garlic until tender (about 15 minutes). Add squash to the skillet, cover and cook, stirring occasionally, until just tender (about 20 minutes). Season with salt, pepper, and cayenne. Stir in half the pecans and half the parsley. Transfer to a good-sized serving bowl. Garnish with remaining pecans and parsley. Option: Sprinkle with cranberries or Parmesan.

Nutritional Info:

Energy 270cals

Protein 5g

Fat 15g

Carbs 36g

RUNNING WITH YOUR FEEDBACK!

The Pulse - November 2009

Wed, 31 Dec 1969 19:00:00 -0500

RACE NEWS

Autumn’s upon us: ducks are winging South by the gaggle, the leaves are at their most vivid, and the temperature seems to dip down a little further each week, just as the sun seems to dip down a little sooner each day. The bare legs and arms that we boldly displayed all summer long are now mostly concealed by cozy flannels, polar fleeces and denims – or merinos and assorted synthetics when we’re out training. And really, apart from the waning daylight, this is a terrific time of year for running. Not too hot, but not bone-chillingly cold either. Yes indeed, there are plenty of reasons to get out there and run, including upcoming events in November and January (see below), not to mention gravy, stuffing and pumpkin pie with whipped cream… So enjoy this crisp, colourful season while it lasts!

Ottawa Race Weekend

Not like it’s exactly right around the corner, but it’s never a bad idea to register early for Ottawa Race Weekend. For one thing, making the commitment is a good way to jumpstart your training efforts – it’s like a psychological boost. For another, it saves you money, since registration fees will increase on Feb 15, 2010. And hey, when the chill of November sets in, it’s nice to have a reason to imagine May in the capital! To register for Ottawa Race Weekend 2010 now, click here.

Thanks for Another Unforgettable Army Run!

Cannons fired. Canadian soldiers and proud citizens walked, wheeled and ran together through our nation’s capital. Dog tags were awarded. Everybody – from curious spectators to event staff to members of the Canadian Armed Forces – left energized and inspired. Not just from a runner’s high or the thrill of competition, but from genuine camaraderie and the deep satisfaction that comes from being part of something bigger and more important than any single race or individual achievement. Yep, the second annual Canadian Army Run was another smashing success, and we want to thank everybody who participated for making it such a special event!

Love to Run? Join the Club!

Check out Ottawa’s newest club for distance athletes, the Run Ottawa Club (ROC). The ROC is equally committed to developing the sport of running in Ottawa and having a great time building strong friendships with other distance athletes in the community. We believe the work (and play) of the ROC can benefit the wider community as well – by encouraging health and fitness and raising funds for local organizations and charities.

We welcome people of all ages and abilities – anybody with a desire to meet new people and learn about running. So whether you’re a seasoned distance runner new to the Ottawa area, or someone new to the sport of running, the ROC has something to offer. For more information about ROC activities and membership, click here.

Upcoming races in the Ottawa area:

Saturday November 7, 2009 – Cookie Run for the Girl Guides of Canada

Sunday January 17, 2010 – Richmond Road Races (10K and 5K)

For more info on future events, click here.

Calling All Aspiring Canadian Distance Athletes

If you’re a young distance runner at a Canadian post-secondary school, why not consider applying for the Ottawa Race Weekend Athletic scholarship? With hefty rents, rising tuition fees and textbooks that cost as much as a car payment, we hope our athletic scholarship will help relieve some of this financial pressure, freeing up a talented young distance runner to develop the knowledge and skill necessary to pursue their dreams.

The $4000 Ottawa Race Weekend Athletic scholarship is intended to encourage rising stars in the Canadian running scene. To qualify, you must be a Canadian citizen and a full-time student at a Canadian post-secondary institution. A jury decides who receives the award based on athletic ability, financial need, volunteerism, and academic performance.

Help turn the 2010 Ottawa Hospital Race Weekend Challenge into a million dollar success!

Do your part and fundraise for The Ottawa Hospital as part of Ottawa Race Weekend. You can support any area of The Ottawa Hospital that is important to you.

Don’t forget: Raise $250 and run for free!

MOTIVATION

Wisdom in Motion: The Runner’s Side Stitch

Runners often experience a side stitch while running – a sharp, persistent pain that usually occurs just under the ribs. This unfriendly phenomenon may be related to food allergies (particularly milk), gas, or eating just prior to running. Other possible causes are running longer distances or at a higher intensity than normal. In any case, the diaphragm is usually the source of the pain.

The diaphragm is a muscle that separates the chest cavity from the abdomen. It moves up and down as the runner inhales and exhales and is subject to a cramp/stitch when it moves more and/or faster during exercise. Often we experience a side stitch to the right of the abdomen, which may be because the liver’s larger right lobe impacts the diaphragm more on this side.

Unfortunately, there’s no sure way to eliminate the runner’s side stitch. But pay attention to what and when you eat before a run, so that you can identify specific foods or eating habits that may contribute to the stitch. It also helps to work on your core strength and to keep your breathing relaxed and rhythmic while you run.

Click here to read John’s other tips.

HEALTH AND NUTRITION

Eating for Peak Performance

Beware Body Fat Phobia – Quit Running on Empty!

Do you:

Constantly watch everything that you eat so that you don’t put on weight?

Get cranky and irritable, especially in the afternoons?

Have days when your motivation for physical activity is down in the dumps?

For many of us it's easy to start thinking that “if I just lost a couple of pounds I would feel better, look better, and/or be able to run faster and keep up with the pack". On top of that, every extra few lbs we carry is worth 100’s of lbs of shock and concussion on the knee joint when a foot is slapped down on the pavement while running. Small wonder that there is an avid interest amongst many of us to decrease body weight. Unfortunately, many of us try to change our body weight to unrealistic levels via poor nutritional strategies including:

Eliminating food groups (breads/cereals, animal products);

Drastically cutting nutrients (carbohydrates or fats); or

Caloric restriction to barely above what is needed to support a sedentary lifestyle.

Excessive and/or obsessive exercise

The end result is chronic fatigue, reduced motivation, staleness or a loss of interest in physical activities/sport, irritability, and crankiness with friends, family and training partners, poor endurance performance and a lack of high-end speed, increased risk of injury and compromised immune function. Metabolically you will compromise your metabolic rate, accompanied long term by an inadvertent loss of muscle mass and a gain of body fat. Overall, your body weight on the scale may be lower but at the expense of more body fat and less muscle and bone mass. The end result: consistently inconsistent performance both on the job and in your exercise/training sessions.

Take a good hard look at your eating habits

Just how big are your portion sizes for different foods? You may need to downsize your dishes and take your cutlery under control! Ask yourself the following questions:

Do you avoid any of the following food groups?
1. Whole grains, breads and cereals — Yes — No
2. Vegetables — Yes — No
3. Fruits — Yes — No
4. Milk, fortified soy milk, yogurt — Yes — No
5. Cheeses — Yes — No
6. Meat, poultry, fish, eggs — Yes — No
7. Legumes — Yes — No
8. Nuts and seeds — Yes — No
Do you skip meals/snacks (e.g., breakfast) regularly? —Yes — No
Do you crave or binge on certain foods? —Yes — No
Do you follow a vegetarian diet with little advice? —Yes — No
Do you go “on” and “off” different diets? —Yes — No
Are you currently following a fad diet? (Atkins, Zone, etc.) —Yes — No
Do you avoid eating fat? —Yes — No
Do you restrict your carbohydrate intake? — Yes — No
Do you often feel fatigued or low on energy? — Yes — No
Do you often feel irritable and find it hard to concentrate? — Yes — No
Do you feel dizzy and light headed during training? — Yes — No
Do you find it difficult to get through your workouts? — Yes — No
Do you get overuse injuries frequently? — Yes — No
Do you get colds easily? — Yes — No
Do you make yourself sick because you feel uncomfortably full? — Yes — No
Do you worry you have lost control over what you eat? — Yes — No
Have you recently lost >5 kg or 11 lbs in a three-month period? — Yes — No
Do you believe yourself to be fat when others say you are not? — Yes — No
Would you say that food dominates your life? — Yes — No

If you answered YES to any of these questions then there are changes you can make to your eating patterns, food choices and timing of food intake to improve your health, lose excess body fat, improve your ability to train well and achieve peak performance at home, at work and at play!

Make a healthy body composition goal

Many of us are worried about excess body fat – no wonder, many Canadians have much more body fat than they need for good health. The daily comments we all hear from people about their body shape and size shows that we have a preoccupation with our body fat:

“My thighs are too big”
“I have a spare tire around my waist”
“I can’t wear that sleeveless dress – my arms are too flabby”

But when are we too fat? How much should we weigh? And at what point does that weight negatively affect our health? To effectively manage your weight and body composition it is important to know your daily caloric requirements for your level of daily physical activity. A body composition test in conjunction with a resting metabolic rate (RMR) analysis measures your personal caloric requirements. This will help you and your Dietitian to determine the amount and types of foods that you need to eat to meet your health, physical activity and body composition goals.

Redefine your energy balance

Some of us think that exercise counteracts our diet – if that was true then why do some people who exercise regularly (and some athletes too!) have extra body fat? Nutrition and physical activity scientists and athletic coaches now agree that we simply eat too much of everything... And some of us also move too little to balance out the excess calories. Even a weight loss of 5-10 lbs can make a huge difference to your health, reducing cholesterol, triglyceride and blood sugar levels, controlling your blood pressure and even reducing arthritis pain… Wow! That’s lots of great reasons to Shape Up! Unfortunately, the most common strategy people use for weight loss is to go on a crash DIET (Did I Eat Today?) instead of aiming to eat a healthier diet that is slightly lower calories. Even fewer people combine active living with a healthy eating strategy to help meet their objective of weight loss. To effectively manage your weight and body composition it is important to know your daily caloric requirements for your level of daily physical activity. Meet with a Registered Dietitian and get an accurate assessment of your body composition. A body composition test in conjunction with a resting metabolic rate (RMR) analysis measures your personal caloric requirements. This will help you and your Dietitian to determine the amount and types of foods that you need to eat to meet your health, physical activity and body composition goals.

Stay tuned next month for Beth’s next tip: Are You Getting Enough Vitamin D?

About Beth Mansfield and Peak Performance

Email Beth – beth@peakperformance.ca

Eat and Run

Pizza. Glorious, cheese-laden pizza – with sensible gourmet flourishes that add a certain distinguished character to the pie without overwhelming its simpler pleasures. This is like the George Clooney of pizzas: suave but easy-going. The recipe is sourced from www.runnersworld.com.

Ingredients (makes a 6-slice pie)

10 ounces pizza dough
1 tablespoon extra virgin olive oil
1 teaspoon fresh garlic, minced
1 cup fresh spinach
5 ounces mozzarella cheese, grated
1 ounce provolone cheese, grated
2 ounces feta cheese
1/2 cup red onions, thinly sliced
3 ounces fresh spicy sausage, browned and sliced into nickel-size pieces

Directions

Preheat oven to 425°F.

Stretch dough to a 12-inch diameter and use a fork to perforate the dough over the entire surface to prevent bubbles while cooking. Spread olive oil over the entire dough round with a pastry brush. Spread garlic over the dough. Place spinach on top of the crust.
Mix together mozzarella and provolone cheeses and sprinkle the delicious cheesy mixture over the spinach. Crumble feta onto pizza. Sprinkle onions onto pizza. Place the spicy sausage on top.
Bake in the oven for 10 minutes, or until the cheese is melted and the sausage is heated through. Remove the lid and add the spices. If you would like to get a thicker consistency, kick the heat back up and reduce until it hits the desired thickness. You may want to adjust the amounts of salt and pepper, depending on your own tastes.

Nutritional Info per Slice:

Energy 250cals

Protein 14g

Fat 13g

Carbs 23g

RUNNING WITH YOUR FEEDBACK!

Ottawa Race Weekend Newsletter â July 2009

Wed, 31 Dec 1969 19:00:00 -0500

Ottawa Race Weekend Newsletter – July 2009

RACE NEWS

Summer Reading

Well, this is the dead of summer. Not that you’d know it, given the relatively cool, wet July we’ve had thus far. The kind of weather that can grind you down and sap your will to get outside and train. Fortunately, we distance athletes are a tough, determined bunch, and a little (or even a lot) of drizzle won’t slow us down. No way. We stick to our training regimens and fight for new PBs come rain or shine. We endure. At least, in theory…

Perhaps it’s just wishful thinking, but we believe we’ve been subjected to enough sodden, dreary weather for one summer. Things can’t get much worse – in fact, they’re past due to get better. And by this logic, August and September are bound to be magnificently hot and dry. So take heart!

In the meantime, we hope you enjoy this slimmer, “summer” version of The Pulse newsletter.

Go Ahead and Register

Registration is open for all Ottawa Race Weekend 2010 events. Sure, you just competed in Ottawa Race Weekend 2009, but hey, it’s important to plan for the future! And if you’re as excited as we are for next year’s races, you’ll want to secure your place on the start line as soon as possible. Plus, you’ll pay reduced registration fees when you register before February 15^th 2010. To register now, click here.

Have you claimed your free subscription to ? Ken has.

“Received a complimentary copy of iRun at expo for Ottawa Race Weekend. Thoroughly enjoyed it. Interesting. Helpful. Look forward to future editions.” - Ken, Ottawa ON -

As a participant in 2009 Ottawa Race Weekend, you’re qualified to claim a free one-year subscription to iRun magazine. You'll get every issue of the high-quality, inspirational and educational editorial content featuring profiles of Canadian runners and races, product news and reviews, and regular contributions from ultramarathoner Ray Zahab and iRun editor and running columnist Mark Sutcliffe. Plus, you'll be eligible for regular contests and promotions.

It's a quick process and it's free.

If you haven’t already claimed your subscription, click http://www.irun.ca/subscribe-option-1.php before August 30.

Running for Athletes

It has now been a few weeks since the Ottawa Race weekend and what a kick off! Kick off to what you may ask? Well, this year a group of us has decided to run. None of us are really runners, but we are believers. And we believe we can run … from Montreal to New York that is!

The Montreal to New York run is a challenge that our team of 10 people, Running for Athletes, has undertaken, each of us running 10K, 6 times in 72 hours. The catch is that a member of the team must be running at all times. The team has hired a coaching company, Esprit de Corps, in Montreal who will train us and accompany us on the run on October 8th, 2009.

In true Canadian culture and spirit we wanted to give back and what better cause than supporting our athletes, many who struggle financially while trying to seek the dream. Therefore we have dedicated our challenge and efforts to raise money for the National Charity of Ottawa Race Weekend the Canadian Athletes Now Fund, a registered charity that support athletes in their training, coaching, transportation, living expenses, equipment, etc. in addition to raise awareness of their situation; the stories of those who return home with mountain of debt, those with lines of credit to purchase a bobsled, those sleeping six to a room, are endless. It is simple and it is sincere.

This relay is our challenge to conquer, our chance for gold and our dream to raise $100,000 for our Canadian athletes. We want to live our Canadian athletes’ experience. We want the experience of working while trying to train and working with professional coaches. And, most of all, we want to inspire. Inspire people to get fit. Inspire people to give. Inspire people to be the best they can be.

The Ottawa Race weekend provided the perfect kick start! People from all corners of the world gathered together in Canada’s capital to run, be it a 2k run, a 5k, a half marathon or for a fellow we met his 26th marathon! Ottawa certainly provided us the inspiration we needed to begin our challenge.

We invite you to join us! Help us, help the athletes, by getting involved, telling our story, sponsoring, donating, attending many of our events in Toronto and Montreal, the first of which is held on August 13 in Toronto. Visit www.runningforathletes.ca today and be a part of it!

Be proud. Stand Up. Run with Canada’s Army!

When you crossed the finish line at the Ottawa Race Weekend in May, you achieved a personal goal—and were cheered on by thousands. This is the beauty of participating in distance events. We do it both as individuals and as part of something bigger—as part of the community of athletes and as part of the community at large.

This September we invite you to build on the excitement of the Ottawa Race Weekend at the second annual Army Run. Last year, this sold-out event shattered records for the largest number of entrants for an inaugural run. 7000 civilians and military troops ran, walked, or wheeled – side by side – along spectator-filled streets and raised tens of thousands of dollars for Soldier On and the Military Families Fund. We’re expecting this year’s event to be even bigger and better!

Fees go up August 15, so register now and join proud members of Canada’s Armed Forces and thousands of other runners, walkers and wheelers of all levels in this very special half-marathon and 5k event!

You can register in two ways:

o http://www.eventsonline.ca/events/armyrun/

o http://www.events.runningroom.com/site/?raceId=4145

In the Club

The Run Ottawa Club is the Ottawa Region’s newest running organization. It’s a club designed to serve all ages and levels of runner – from first-timers to dedicated marathoners – and to promote health, fitness and community spirit. There are many reasons to join the Run Ottawa Club, including discounts on local races (e.g., Ottawa Race Weekend), trips to popular out of town races, a monthly e-newsletter, and the chance to up your performance while having a great time with other local running enthusiasts. And did we mention you get a free running shirt when you join? Click here for more details.

1^st- Ever Canadian Survey of Women Runners

Nutrition researchers in the School of Dietetics and Human Nutrition at McGill University are conducting research on the eating habits, physical activity levels, body composition and health of Canadian women runners who participate in organized running races of at least 10 km in distance (including running as part of duathlons and triathlons). This nutrition-focused research will help further our understanding of food choices and eating habits that are essential for women involved in regular vigorous physical activity to maintain healthy weights and attenuate age-related weight gain.

Quick Facts about the iRunWomen Survey

This is a web-based survey for ALL women runners, including:
- low-to-moderately physically active women runners,
- recreationally competitive women runners, AND
- elite competitive women runners.

The survey is anonymous.
The survey needs to be completed all at once.
The survey will take approximately 25-35 minutes to complete.
The survey is available online from May until October 2009.

To access the survey now, click here.

MOTIVATION

Wisdom in Motion: Speed Training

Speed training is high-intensity high-quality running that pushes your heart rate to 85% - 95% percent of your recommended maximum. Note that the emphasis with speed training is on the quality, not the quantity of your running, so intervals should be between 7 and 12 minutes each at most.

Start out with a two-minute interval and build slowly from there. Between intervals, rest for 1 – 2 minutes, or until your heart rate slows back down to about 120 beats per minute. Also, be sure to warm up and cool down with 5 – 10 minutes of easy running and stretching before and after each speed session.

Run your speed session once a week. More than once a week can fatigue your legs and compromise your long run. Disciplined training in these sessions prevents injury.

Speed improves your coordination, determination and ability to run faster. This will help you push beyond your current comfort level, so you can hold a harder pace for longer when it counts.

Click here to read John’s other tips.

HEALTH AND NUTRITION

Eating for Peak Performance: Eating Enough and Eating On Time

Are you eating enough, not too much, and eating on time? Surveys suggest that most athletes do NOT consume sufficient energy to support needs. They have a tendency to supply needed energy AFTER it is needed mainly because they are poor planners with many work, home and sport commitments or they are restricting their intake to achieve too fast a rate of weight loss leading to disordered eating patterns. Training on too few calories can lead to chronic fatigue, poor immune function, loss of muscle mass and decreased performance.

Practice makes perfect

Your digestive system (as well as your muscles) needs some training to be able to keep you well fueled during your training sessions (and competition). If you want to be able to eat and drink comfortably during your marathon (or longer) event, you need to be practicing that in training. Exercising hard while eating and drinking are not things that your body would normally prefer to do at the same time – but just like running fast, eating is a learned skill that requires the same amount of practice and attention to detail. If you plan on consuming 200-300 calories an hour and 1 litre of fluid (for example) during your race you need to practice consuming both of these in your training. Don't skimp on fluid or calories during training!

So why do so many of us train on too few calories (and fluids)?

All it takes is getting dropped by the pack when the pace picks up or when the hill is bigger than you thought and it's easy to start thinking that “if I just lost a couple of pounds I would be able to keep the pace and stay with the pack". The problem with trying to diet while training is that the lack of calories and specific nutrients (especially carbohydrates) wreaks havoc on your muscles and immune system and makes you prone to injury (you will read more on that in another TIP). Taking in far fewer calories than what your body requires may result in the body attacking its own tissues, resulting in a weakened muscular and immune system. Training, building muscle and following a sound diet are the best way to lose weight because it comes off slowly.

How much do you need to eat?

Track your intake for three days – don’t change anything. If you are able to answer yes to the following questions then you are likely eating enough:

Can you train without undue fatigue? (i.e., you can train well throughout each training session
Do you have a fast recovery between training sessions? (i.e., you are energized for each training session
Are you maintaining your body composition (i.e., not losing muscle mass or gaining body fat)
Do you have optimal biological functioning (e.g., regular menstrual periods for women, able to sleep well, concentrate on the tasks at hand, etc.)
Is there an absence of health & performance issues?

If you answered NO to any of these questions then there are changes you can make to your eating patterns, food choices and timing of food intake to improve your health, your ability to train well and achieve peak performance in your sport.

Stay tuned next month for Beth’s next tip: Beware of Body Fat Phobia!

About Beth Mansfield and Peak Performance

Email Beth – beth@peakperformance.ca

Eat and Run: Curried Chicken Salad Sandwich with Cranberries and Pine Nuts

Lunch often lacks imagination. That’s why this month’s recipe is such a gem – it takes a simple, predictable form, the sandwich, and dresses it up in chique evening wear and teaches it to speak with an exotic accent. Like a culinary Pygmalion. This sandwich makes for an easy, yet interesting lunch. The vivid flavour alone is reason to try this recipe. But it’s also packed with Carbs and Protein – perfect for fuelling a late afternoon workout. Prep the chicken salad the night before and refrigerate overnight, so all you have to do the next morning is slap it on some nice multigrain bread with your greens before you leave for work.

The recipe is sourced from http://recipes.runnersworld.com.

Ingredients (makes 4 sandwiches)

3 cups skinless chicken breast, grilled and shredded

3 tablespoons dried cranberries

3 tablespoons toasted pine nuts

1 cup apple with peel, chopped

1/4 cup light mayonnaise

1/4 cup fat-free sour cream

1 tablespoon honey mustard

1 teaspoon ground curry

2 cups spring greens or fresh spinach

8 slices multigrain, whole-wheat, or sourdough bread, or 4 whole-wheat pita pockets

Directions

Add chicken, cranberries, pine nuts, and chopped apple to a large mixing bowl and toss together. In another bowl, whisk together mayonnaise, sour cream, honey mustard, and curry until blended and smooth. Spoon dressing over the chicken mixture and toss to blend. Place cup of greens on the bottom slice of each sandwich; top with 1 cup of chicken salad per sandwich. Place the second slice of bread on top. If using pita, cut each pita pocket in half and fill each half with cup of lettuce and cup of the chicken mixture.

Nutritional Info per Serving:

Energy 599 CAL

Protein 49.1 G

Carbs 45.8 G

Fiber 10.1 G

Fat 24.2 G

Sugars 16.3 G

Cholesterol 84.7 MG

Sodium 656.7 MG

RUNNING WITH YOUR FEEDBACK!

Ottawa Race Weekend Newsletter - June 2009

Wed, 31 Dec 1969 19:00:00 -0500

Ottawa Race Weekend Newsletter – June 2009

RACE NEWS

Many Thanks!

A huge thank you to all the runners, walkers, wheelers and volunteers who helped make Ottawa Race Weekend 2009 one of the best ever! With thousands of dedicated participants and multitudes of enthusiastic and supportive spectators lining the streets of our fair city, one couldn’t help but feel lucky to be a part of it all. So here’s to another great Race Weekend. Look forward to seeing you next year!

Speaking of which…

Register now for 2010 and pay 2009 prices

Your body has (hopefully) recovered from the exertion and physical challenge inherent in any race event. Maybe you’re taking a well-deserved rest. Then again, maybe you’re gearing up for your next competition – or even next year’s competition. After all, Ottawa Race Weekend is about the journey, not the destination. And the journey continues with new training goals, new training regimes, new challenges, new possibilities, a new year. What better time to register for Ottawa Race Weekend 2010 than right now, while the excitement is fresh?

Plus, when you register before June 30th, you’ll pay 2009 prices. So first beat inflation, then focus on beating your personal best… Registration will be open from May 21 - June 30, 2009. Simply enter the Promo Code "RUN2010" when you register. To register now, click here.

Check Out Your Race Weekend Results!

If you haven’t already, note that you can check Ottawa Race Weekend 2009 race results online. At the Ottawa Race Weekend web site, you can find a variety of data about how you performed, including your:

Gun Time – the time from the start of the race (gun) to when you cross the finish line as per IAAF, Athletics Canada, USATF, AIMS and International Awards standards
Chip Time – the time from when you cross the starting mats at the start line, to the time when you cross the finishing mats
Pace Time – your pace per kilometer over the distance of the event
Gender PLC – where you placed in the race based on gender
Cat PLC – where you placed amongst all finishers in your age category and gender

You can also order Ottawa Race Weekend memorabilia, including photos and video of you crossing the finish line and official participation certificates. To search for your results and/or to order memorabilia to celebrate your ORW journey, click here.

Info for Elite Runners

As a series of world-class race events that take place in Canada’s exceptionally beautiful National Capital Region, the Ottawa Race Weekend is already an attractive destination for competitive distance runners. However, in order to enhance and sustain the competitive spirit and top-notch performances that our events are known for, we also offer elite athletes specific incentives for participating. Specifically, athletes who achieve Elite Status (A Standard) receive complimentary entry, travel and accommodation assisstance*, and front line access. And athletes who achieve Seeded Status (B Standard) receive complimentary entry and front line access.

To learn more about eligibility for elite athlete status and/or to apply for elite athlete standing at the 2010 Ottawa Marathon and 10k, click here.

(*Travel assistance for Canadian Athletes is limited to a maximum of $1000 and accommodations may be shared with another athlete.)

Army Run!

If you haven’t already done so, mark your calendars and sign up for Canada Army Run, Sunday, September 20, in Ottawa. This event, which includes a half-marathon and 5K run, sold out last year, making Canadian history by shattering a record for the largest number of entrants (7000) for an inaugural run.

Eight great reasons why you should sign up now:

We’re expecting to break attendance records again
The half-marathon for Ottawa Race Weekend sold out, so interest is high for this event.
With its military esprit de corps from start to finish, the event is unlike any other Canadian run. Highlights include: a pasta dinner served field-kitchen style; dog-tag medals; a helicopter start-line fly-past and parachute jump; T-shirts with the army camouflage pattern; and many other surprises
It’s a chance to walk, run, or wheel side by side with Canada’s military in a show of support for all they do on behalf of Canadians at home and abroad
Ottawa is beautiful in September and, with cooler Fall mornings, perfect for running
Fundraising efforts go to two great causes: Soldier On Fund and the Military Families Fund
The Run is being organized by Ottawa Race Weekend organizers, so you can be assured a first-class experience
And, last, but not least - fees go up August 15!

There are two ways to sign up:

o http://www.eventsonline.ca/events/armyrun/

o http://www.events.runningroom.com/site/?raceId=4145

See you September 20th!

Way to Go, Luis!

We love hearing about your Ottawa Race Weekend experiences. And we love inspiring stories about your lofty goals, perseverance and exceptional achievements. So we were thrilled to hear from Luis-Eduardo Grijalva, who at 3 years old, ran the 2009 Ottawa Kids Marathon in 12 minutes. That’s a pretty special accomplishment all by itself. But Luis also managed to raise $525.00 for the Canadian Athletes Now fund! And did we mention that Luis only arrived in Canada two years ago, at the age of 1, after immigrating from Venezuela?

Luis’ mother Carmen writes: “I want to thank the organizers of the Ottawa Marathon, for the Kids Marathon and for the incentive you are giving to many kids, who in many cases nowadays have difficulty eating healthy and staying in shape. For his safety, my son was the last to run in the marathon, but you had someone from the Red Cross keeping an eye on him, many of you cheered for him, and made him the smallest, most proud and confident kid in the whole wide world... I'm extremely grateful for the decision that I once made to come to Canada, and proud that my son and I will soon become Canadians as well.”

Well Luis and Carmen, you’ve inspired us with your hard work and your generous spirit. So now it’s our turn to thank you for your remarkable contribution to Ottawa Race Weekend and to the Canadian Athletes Now fund. Congratulations to you and to your whole family, who cheered you on your journey. Hope to see you next year!

MOTIVATION

Wisdom in Motion: Hill Training

Hill training improves your running technique and makes you mentally tougher for race day by adding resistance and strength to your training. Indeed, runners have used hills for decades as a way to increase endurance, strength and speed.

Prior to starting a hill session, include a warm up of easy running and light stretching. To get started, find a hill about 400 metres in length, with an incline of 8-10 percent. Run up the hill and attempt to maintain a consistent effort rather than pace, and shortening your stride as the hill gets steeper. Keep your chest up and out, with your breathing relaxed and your arm movements in rhythm with your leg turn over rate. Keep your eyes focused on the top of the hill, just as they would be focused in front of you on a flat stretch.

Hill sessions build lower leg strength and improve your running form. Think about maintaining effort rather than pace. You will learn the art of pacing from the hills. You build strength and character, which are both useful on race day. In fact, just think of hill training as speed work in disguise.

Click here to read John’s other tips.

On the Road: The Beginning of the Journey

You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb. Winston Churchill

I write this exactly one week after my amazing journey through the streets of Ottawa. I had expected the Ottawa Marathon would have been the end of my trek from wintertime training to springtime rewards, but now I find it is not the case. Instead of closing the book, I am merely turning the page to another adventure. Will it take the form of a different city to explore, another trail to contemplate or perhaps a return engagement with the promise to take full advantage of the learning curve?

At this point I am not sure. Yes, I do have a chocked-full summer racing calendar filled with old favorites and reunions with special friends. But after this venture outside of my comfort zone, I am ready to take on whatever new challenge presents itself. Just give me a month or so!

Comfort level? My last two marathons, the Nipmuck Trail Marathon and the Adirondack Marathon boasted 214 and 212 finishers, respectively. Ottawa capped out at 4500 athletes. The only other large city marathon I have run was Boston where race day logistics tend to be more daunting than the race itself.

Concerned, I packed trash bag rain jackets, throwaway sweats and reading material for the Big Wait. Was I ever fooled! I spotted only one bag lady who was obviously anticipating her own personal rain cloud. The rest of us set our alarm clocks to echo through our various hotel corridors and emerged, coffee cup in hand, for a several block walk to the starting gate. There we waited for only a few minutes in the porta pottie lines and proceeded to locate our color-ballooned corral. There was virtually no jockeying for position as runners were seeded by their own personal honor system, at whatever pace they felt ready to handle on that particular day, not whatever pace they might have felt good about a year beforehand.

In point of fact, Ottawa is a big city marathon with a hometown feel. The Ottawa Marriott race headquarters was replete with elite Africans who smelled like liniment and looked as if they could probably use a big meal. One of the athletes asked me for directions and I imagine I could have struck up more conversations if I could have worked up my nerve and brushed up on my language skills.

The only frantic hub was the Expo, which reminded me of after-Christmas sales in the mall. But that is all part of the attraction. Wisely, I left Jeff to the tourist route and shouldered my way towards serious shopping. I noticed at once that there were considerably more women than men enjoying the party. One of my best finds was a MiniSportBelt (wwwifitnessinc.com) enthusiastically demoed by salesrunners who stuffed everything conceivable into one small bounce-free packet. I spent several happy minutes with the other ladies debating the relative merits of the rainbow array of color choices, genuinely grateful I was not dragging along a bored husband. What truly amazed me, though, was how helpful all the vendors were. If they did not have a desired item, they were quick to suggest other retailers who might.

The best deal, however, was the free bus tour of the course. Our escort was a bona fide tour guide who treated us to a glimpse of Canadian history. I always hesitate to take these tours because they tend to make the route seem impossibly long, but this time I was pleasantly distracted from the truth. We followed this up with a gourmet pasta dinner and leisurely stroll around the city topped off with a three-scoop gelato. Carbo-loading at its finest.

Somewhere during the bus tour I realized that the “mile” markers were in kilometers! Luckily, I hooked up with Mark, a Running Room Pace Bunny, who assuaged my perpetual math anxiety, now multiplied into foreign dimensions. Like the Hertz Rent-A-Car, all I had to do was follow along and leave the thinking to him. As our group pussyfooted to the start mat, my husband, Jeff shouted the perennial bystander standby, “You’re almost there!” That understatement drew such a round of nervous, raucous laughter that French companions demanded a translation!

Truthfully, I was a bit nervous about placing my marathon in the paws of a vegetarian Pace Bunny. After all, wasn’t Peter Rabbit primarily a sprinter? I had tried a pace leader once before at an all-women’s marathon, but soon gave up, finding the experience too chatty and distracting. But here, with guys and gals, the group dynamics were perfect. I hung on for about 30 kilometers but then found the tempo too relentless. The group dangled teasingly in sight, but no matter how hard I tried I could not catch the carrot. Ultimately, I finished eight minutes away from a Boston qualifier.

The final few miles were tough because I knew I was out of the money, but what really helped was the fact that our first names were printed on our bibs so spectators could cheer for us personally. Somewhat dazed, it took me a while to realize how come all those people knew who I was! Despite my disappointment, I felt like a celebrity.

Ultimately, I took six minutes off my time at last year’s Adirondack Marathon, which isn’t too shabby, and enjoyed a beautiful journey through a magnificent European-style city, complete with castles, canals and tulips. I learned that big city marathons do not have to be a logistical nightmare. Moreover, I have emerged with full respect for those who did qualify or otherwise achieve their goals, and I am eternally hopeful that with a bit more focus, my time will come.

HEALTH AND NUTRITION

Eating for Peak Performance

Getting Your Essential Nutrients (The Old-Fashioned Way)

A daily vitamin pill won’t improve a poor diet – focus instead on getting your essential nutrients by eating a variety of foods. Look at the following table to see what foods you could add into your diet to ensure that you get the nutrients that you need.

The 13 Essential Vitamins and Their Main Food Sources

VITAMIN	MAJOR SOURCES
Fat Soluble Vitamins
Vitamin A	Carrots, sweet potatoes, cantaloupe, leafy greens, tomatoes, apricots, winter squash, red bell peppers, pink grapefruit, broccoli, mangoes, peaches, dairy products, eggs, milk, cheese, liver, fish oil
Vitamin D	Milk, fish oil, eggs, butter, fortified margarine, sunshine
Vitamin E	Vegetable oils, nuts & seeds, margarine, wheat germ, leafy greens, almonds, olives, asparagus
Vitamin K	Leafy greens, cauliflower, brocolli, cabbage, milk, soybeans, egg yolk, potatoes
Water Soluble Vitamins
Vitamin C	Citrus fruits and juices, strawberries, tomatoes, red & green peppers, broccoli, potatoes, kale, cauliflower, cantaloupe, Brussels sprouts
Thiamin (B1)	Whole grain breads and cereals, enriched breads and cereals, beans, pork, beef, lamb, poultry, fish, wheat germ, nuts, brewer's yeast
Riboflavin (B2)	Dairy products (milk and cheese), meat, fish, whole grain breads and cereals, enriched breads and cereals, leafy greens, beans, nuts (almonds), eggs
Niacin (B3 )	Nuts, red meats, poultry, fish, whole grain breads and cereals, enriched breads and cereals, dairy products, peanut butter, brewer's yeast
Pyridoxine (B6 )	Liver, salmon, walnuts, peanuts, wheat germ, bananas, grapes, carrots, peas, potatoes, beef, lamb, pork, poultry, whole grains
Folic Acid	Leafy greens (spinach, kale, parsley), wheat germ, liver, beans, peanuts, almonds, wheat, bran, rye, broccoli, asparagus, citrus fruit and juices
Vitamin B12	Foods of animal origin (meat, poultry, fish, dairy products, egg yolks), fermented soy products, fortified soy products,
Biotin	Eggs, milk, liver, brewer's yeast, mushrooms, bananas, tomatoes, whole grain breads and cereal
Pantothenic Acid	Whole grain breads and cereals, beans/legumes, milk, eggs (yolk), liver, salmon, orange juice

Stay tuned next month for Beth’s next tip: Eating Enough and Eating On Time

About Beth Mansfield and Peak Performance

Email Beth – beth@peakperformance.ca

Eat and Run

Soup. Not the first dish that comes to mind when thinking of perfect meals for hot months. But the beauty of soup is that its generally quick to prepare and easy to store and re-heat. In short, great for people on the go. Add to this the fact that it’s easy to pack a soup with flavour, as well as nutrients and energy, and it starts looking good no matter what the weather outside is like. Exhibit A: Golden Lentil and Sweet Potato Soup. It can be served hot or cold and is exceptional when ladled over steamed brown rice or quinoa. The recipe is sourced from http://caloriecount.about.com.

Ingredients (serves 6)

1/2 c. dried lentils, soaked

3/4 c. sweet potatoes, peeled and cubed (or 1 medium sized)

1 c. red onions, diced (or 1 medium sized)

3 garlic cloves, minced

1/2 c. carrots, thinly sliced

1 1/2 c. chicken or vegetable broth (low-sodium)

2 c. water

1/4 c. red wine

1/2 tablespoon fennel seeds

1/2 tablespoon cumin

1/2 tablespoon cinnamon

1/2 tablespoon chili powder

1/2 tablespoon cayenne pepper

1/2 tablespoon red pepper flakes

Salt, to taste

Directions:

Soak the lentils in roughly 1 cup of cold water or green tea for at least 30 minutes.
In a medium-sized stock pot over medium-high heat, sautee the diced onions and garlic in 1/4 cup of the chicken broth until the onions become translucent (around 5 minutes).
Add the carrots, sweet potatoes, and red wine. Cook for around 1 minute or until the wine becomes very fragrant.
Add the lentils, water, and chicken broth. Bring to a rolling boil, stirring the mixture occasionally.
Reduce the heat. Add the red pepper flakes and fennel seed and cover, allowing the soup to simmer for about 20 minutes or until the lentils and sweet potatoes begin to fall apart.
Remove the lid and add the spices. If you would like to get a thicker consistency, kick the heat back up and reduce until it hits the desired thickness. You may want to adjust the amounts of salt and pepper, depending on your own tastes.
Serve the soup either on its own or over a starch with a dollop of raita (thick yogurt mixed with vegetables) or sour cream. Garnish with whatever you like (Featured in the photo is yogurt, carrot, and a dash of paprika.)

Nutritional Info per Serving:

Energy 160cals

Protein 15.6g

Fat 1.7g

Carbs 19.7g

Fiber 7.2g

RUNNING WITH YOUR FEEDBACK!

Ottawa Race Weekend - May 2009

Wed, 31 Dec 1969 19:00:00 -0500

Ottawa Race Weekend Newsletter – May 2009

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

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

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!

Ottawa Race Weekend Newsletter â April 2009

Wed, 31 Dec 1969 19:00:00 -0500

Ottawa Race Weekend Newsletter – April 2009

RUNNING WITH YOUR IDEAS!

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. Based on the feedback we’ve received already, we’ll aim to include more info for the half-marathoners and shorter distance runners – who make up a bulk of our Race Weekend registrants. 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.

RACE NEWS

You can still catch a break!

As the weather turns, the sun works its magic on the last of the lingering snow and tulips begin to stir in their bulbs, available spots in all Ottawa Race Weekend events are filling up fast. Yes indeed, race season is in the air! Just so you know, you can still catch a break on fees if you register before May 1^st. But fees will increase after that. So pick your Ottawa Race Weekend event and make your commitment today. To register now, click here.

Run Fast and Win Big!

Run Ottawa is offering the largest Canadian prize purse ever to any man or woman who breaks the current world record in its MDS Nordion 10K Race in May. Haile Gebrselassie of Ethopia holds the current men’s 10K world record of 27:02 minutes, while Paula Radcliffe of Great Britain holds the current women’s world record of 30:21. Shave a second or two off one of those times and you could leave Ottawa not only as the new world record holder, but with an extra $100,000 in your pocket! How’s that for motivation?

In 2008, the MDS Nordion 10K race attracted more than 8,418 runners. Julius Kiptoo of Kenya won the race with a time of 28:37 minutes. The fastest woman was Emebet Bacha (Ethiopia), who finished at 32:42 minutes. As for the MDS Nordion 10K record, it was set in 1988 by John Halverston, the current Ottawa Race Weekend Director, who burned up the course in 28:12 minutes.

Ottawa Race Weekend: Three Ways

You may have already visited the Ottawa Race Weekend Web site. That’s one great way to register for Race Weekend events, access the latest race news and information, and use the Cool Tools area to enhance your running experience – for example, by creating a training blog, using the route planner, or interacting with other runners on the Forum. However, we’d also like to suggest a couple of other ways to access the Ottawa Race Weekend experience online: Facebook and YouTube.

Our brand new Facebook page features race schedules, news on Race Weekend-related events, and a wall where runners can post messages and connect with organizers and other runners. It’s a great way to keep tabs on all the latest Race Weekend happenings. Click here to visit our Facebook page.

And the Ottawa Race Weekend now has a YouTube account, where we’ll be posting video of Ottawa Race Weekend activities and events. Whether you just found about Ottawa Race Weekend and want to see what it’s all about, or whether you want to refresh your memory about how awesome your last Ottawa Race Weekend experience was, you’ll be able to watch video of races online. Click here to check out the latest Ottawa Race Weekend videos.

Get a Deal on Flights with Porter

The deal with Porter Airlines is still on. If you’re participating in the Ottawa Race Weekend, you can get 15%* off published fares by using promo code OTW15RCE when you book your flight. So Book by MAY 15th, 2009 for travel between MAY 21st-26th, 2009. Subject to availability.

Go to www.flyporter.com to book flights and register your email for more deals from Porter.

Run Ottawa In Style

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!

Accept Sole Responsibility for an Excellent Cause

Sole Responsibility is once again collecting gently used running shoes to send to the Republic of Cameroon for use by refugees and displaced people from that region.

Shoes will be collected during Ottawa Race Weekend at the Pfizer Health & Fitness Expo from Thursday, May 21st to Saturday, May 23rd.

For each pair of shoes donated, the organization is also asking for a donation of two dollars to offset shipping costs.

For more information please visit our web site at www.SoleResponsibility.orgI

Support Canadian Athletes When it Matters Most

To help our Canadian Athletes Now (CAN) Fund Team of 2010 runners raise $210 each, CAN Fund will provide each donor who donates more than $20 with a card that identifies them as a CAN Fund Supporter. As a CAN Fund Supporter you can save thousands of dollars over the next year at over 280,000 merchant locations across North America who support the CAN Fund initiative.

Our runners and their donors will still find out the name of the athlete that they are directly supporting and receive a tax receipt. We believe this fantastic Supporter program will be a great tool to help our team reach our goal of 2010 runners raising $210 each.

With only 11 months until the games, we want to reward all our supporters for getting behind our Canadian Athletes NOW, when it matters the most.

Click on this link to join our Team of 2010 Runners/Walkers: http://www.canadianathletesnow.ca/current-events/join-our-team-of-2010-runners.html

Make a difference – Run For a Reason

In 2008, more than 1,500 people signed up to Run For a Reason and raise funds for The Ottawa Hospital – the official local charity of Ottawa Race Weekend. This year, we want you to be a part of our fundraising team!

By signing up to make a difference, you’ll be joining people like 44-year-old Shelby Hayter, a happily married mother of 3 who is also living with Young Onset Parkinson’s Disease. In the past 30 years, Shelby has run long distance both recreationally and competitively. The highlight of her career is her participation in the prestigious Boston Marathon in 2005. This physical challenge took place just one month after she received the devastating diagnosis of Parkinson’s. Although her running pace has slowed down and her distance has progressively decreased from marathons to a 10 km goal this year, Shelby’s spirit remains high.

This year, Shelby will be joined by other members of Team PIPR (Partners Investing in Parkinson Research). Collectively, the team has set a goal to raise $100,000 for Parkinson’s research at The Ottawa Hospital. On May 23^rd, Shelby will proudly wear her red PIPR t-shirt and will know that her commitment and involvement will help make a difference towards finding a cure. Donate to Team PIPR or join the team.

Also making a difference is Team Turnbull School. Since 2002, students and staff have raised more than $232,000 for The Ottawa Hospital. This year, Turnbull School will be raising funds for the improvement of cancer care at The Ottawa Hospital. Support Team Turnbull School’s fundraising.

Another team Running For a Reason is the Holzman Team. This family team is made up of former Ottawa Mayor and cancer survivor Jackie Holzman and her daughter Ellyn. Holzman Team will also be raising funds for cancer care in our region. Support Holzman Team.

We all have a reason to run. Make yours The Ottawa Hospital.

Congrats to Allan Brett – Winner of the 2009 National Athletic Scholarship!

Ottawa Race Weekend would like to congratulate Allan Brett, the recipient of our sixth annual National Athletic Scholarship! The $4,000 bursary was launched in 2003 to support promising young Canadian track athletes, and Allan definitely fits the description. A second year student in Biological Engineering from Guelph University, Allan was recently named the Ontario University Athletics (OUA) Cross Country Most Valuable Player for his performance in the 10K race at the OUA Cross Country Championships in Kingston, Ontario.

“It is important to support young Canadian athletes as talented and ambitious as Allan,” says Manuel Rodrigues, Elite Athlete Coordinator for the Ottawa Race Weekend. “The Ottawa Race Weekend’s National Athletic Scholarship reflects our commitment to deserving individuals and to the sport in general.”

Volunteers Needed!

MOTIVATION

Wisdom in Motion: Breathing and Running Form

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. This month’s tip is about how proper running form will help you breathe better and run faster!

Staying tall and relaxed will improve your running form. A relaxed, upright posture is the best running position. Keeping your head, shoulders and hips up over your feet makes it easier to move the whole body, improving your breathing. With your shoulders back and body relaxed, imagine a string attached to the centre of your chest leading you up a hill – almost pulling you up the hill. Shift your hips forward to keep your alignment and posture correct. Strong abdominal muscles maintain form - the very reason for those sit ups. Lead with your knees to keep your alignment correct and prevent you from over striding. Concentrate on the correct push off from the ankle with short fast steps – more of a shuffle.

Rather than breathing from your chest area, focus on breathing from your belly. Master your breathing techniques and you will be faster and more efficient. As pace increases, there is a tendency to over breathe; you may feel as if you’re gasping. Instead, focus on exhaling rather than inhaling – the in breath will happen on its own, involuntarily. Breathe in a manner that feels comfortable to you.

Click here to read John’s other tips.

On the Road: Doubleheaders Along the Way

Doubleheaders in February? Either I am way too early for spring training or I have totally bonked from staring at my idyllic, leafy green May in Ottawa poster. Perhaps a bit of both…

Towards the end of any sports season, folks wake up and realize if they want to prove anything they had better get with the program. And when you are talking about the brief three month span of snowshoe season, the pressure is on. For the past few weeks now our Dion Snowshoe Series has been featuring doubleheader weekends. This is a great way to take advantage of all the wonderful snow we have been having but not such a smart way to fit marathon training into the mix. Or is it?

Several years ago when Nikki Kimball still lived in the Adirondacks and was a member of our Western Mass Athletic Club, I asked her how she managed to train for longer events while still participating in shorter races. At the time we were both warming up for the famously difficult Mt. Washington Uphill Road Race and her female overall victory at the Western States 100 Miler was still in the future. Nikki’s beginning warm-up pace was roughly equivalent to my fastest-ever race day effort, so I had to talk fast. She revealed that by doing a Saturday race followed by a longish Sunday workout she could replicate the conditions one would normally encounter two-thirds of the way through a marathon without actually having to log extreme mileage figures.

Read the rest of Laura’s post here.

The Runner’s World: Training Blogs

March 26 – The Need for Speed!

I attempted my first tempo run in five months today, and did OK. For 4 miles I was able to sustain a mid-8-minute mile pace. Is it my fastest? Not by a long shot. But I've been working on building endurance first, then speed. Now that the snow appears to be gone, I can head to a school track to do speedwork there. Our high school track has been under construction for a few years (long story; don't ask), so I have to drive to another nearby town to get on a track. I miss the days of warmup and cooldown attained while jogging to and from the track.

But the track I go to attracts its share of wildlife, and spying foxes at 6 a.m. is well worth the drive.

Click here to visit Molly’s training blog.

HEALTH AND NUTRITION

Eating for Peak Performance

During Workout Fluid & Food Guidelines:

If the activity is vigorous and for longer than 90 minutes, take in some carbohydrate with your fluids, e.g., sport drink or diluted fruit juice. For prolonged endurance events or activities (2 hours or more) , eat small carbohydrate rich snacks (approx 15-20 gms/60-80 kcal of carbohydrate) every 20 minutes or so. Examples include dried fruits, fig newtons and oatmeal cookies, energy, or sport gels. This ingestion of carbohydrate during exercise has the potential to delay fatigue and enhance exercise performance. Remember that everyone is different and that what works for you is not necessarily the best choice for one of your training buddies!

Post Workout Fluid & Food Guidelines:

Muscle glycogen (stored carbohydrate) may be measurably reduced after 45 minutes of moderate intensity exercise. Glycogen depletion can occur in:

· endurance athletes (runners, rowers, cyclists)

· in team sports such as soccer

· in fitness and aerobics instructors

· in resistance athletes (weight trainers)

· in high intensity intermittent exercise (interval training)

The more glycogen you burn off the greater and more receptive your muscles will be to re-fueling. That means that the tougher a workout is (a function of intensity and duration), the more important it is for you to refuel...ASAP! To maximize muscle glycogen stores, carbohydrate rich foods should be consumed immediately after exercising. Timing is critical to restore muscle glycogen. Research shows that athletes who want to store maximal amounts of muscle glycogen for optimal training and peak performance should shift their intake of carbohydrate-rich foods to immediately after workouts. In fact the best way to rapidly replenish muscle glycogen is to eat or drink carbohydrate immediately after exercise. When carbohydrate is combined with protein, this muscle glycogen storage is enhanced post exercise. Skim milk, fruit yogurt or chocolate skim milk are ways to encourage post workout refueling with carbohydrate-protein combinations. Make your own power punch for recovery nutrition by combining fruit and/or fruit juices with milk or plant based beverages.

Stay tuned next month for Beth’s next tip: Keep Injury Free with Carbs

About Beth Mansfield and Peak Performance

Email Beth – beth@peakperformance.ca

Eat and Run

This month’s recipe is sourced from caloriecount.about.com. A great way to start any day, we call this easy-to-prepare, nutritious meal the “Breakfast of Champions”.

Breakfast of Champions

Veggie Omlette, followed by half a banana and, for good measure, a whole wheat enlgish muffin with strawberry jam.

Ingredients

1/2 cup mushrooms

1/2 cup spinach

1/2 cup red onion

1/2 red bell pepper

3/4 cup egg beaters

2 teaspoon of olive oil

1/2 large banana

1 english muffin, whole wheat

1 tablespoon of strawberry preserve

Directions

Chop mushrooms, spinach, onion, and bell peppers.
Sear chopped vegetables in frying pan with 1 teaspoon of olive oil.
In separate pan, cook egg with 1 teaspoon olive oil.
Once vegetables are cooked, pour on center of cooking eggs. Fold egg over veggies.
Serve with half a banana, sliced, and a toasted whole wheat english muffin with jam on the side.

Nutritional Info per Serving:

Calories 538

Protein 30.4 g

Fat 16.8 g

Saturated Fat 2.7 g

Carbs 67.8 g

Cholesterol 2 mg

Sodium 621 mg

Sugars 26.5 g

Fiber 6.2 g

The Pulse (March)

Wed, 31 Dec 1969 19:00:00 -0500

NEW YEAR, NEW FORMAT!

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.

RACE NEWS

Save your place on the starting line!

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.

Race Weekend on Facebook

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.

Fly to the Finish with Porter

Go to www.flyporter.com to book flights and register your email for more deals from Porter.

Run Ottawa in Style

Keep Pace with Race Vets!

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!

Inspire and Be Inspired: Help Support Canada’s Olympians

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!

Make a Difference – Run with the 20-20 Team

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.

Volunteers Needed!

MOTIVATION

Wisdom in Motion: The Long Run

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

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.

The Runner’s World: Training Blogs

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.

Feb 19 – Running Again!

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.

HEALTH AND NUTRITION

Eating for Peak Performance

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:

White bread, bagels, wheat crackers, scones
Low fibre cereals, e.g., cheerios, cream of wheat with milk or yogurt
Vegetable and fruit juices, fruit cocktail, fruit drink
Low fat milk, flavoured milk/soy milk and yogurt/yogurt drinks

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

Email Beth – beth@peakperformance.ca

The Power of Protein: A Message from PowerBar

"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.

Dairy foods: 2–4 servings per day for those who consume dairy. A serving is 1 cup milk or ¾ cup of yogurt, 50 g cheese, 1 cup cottage cheese, or ½ cup ice cream. Whenever possible, consume low-fat and non-fat dairy items. If you don’t or can’t consume dairy foods, consider a daily calcium supplement with vitamin D
Other protein foods: 2–3 servings daily. A serving is 30 g peanut butter, ¾ cup cooked beans, ½ cup peas, or lentils, 150 g tofu, 75 g of fish, poultry, or meat, or 2 eggs. If you eat poultry, consume it without the skin. If you eat meat, select leaner cuts or trim the fat before cooking. Baking, grilling, broiling, and poaching are preferred over frying

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

Hot tips from world champion athletes
Interactive tools for maximum race effectiveness
Get race-ready @ the new PowerBar.com

“PowerBar Power to Push!"

Eat and Run

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 g

The Pulse (January)

Wed, 31 Dec 1969 19:00:00 -0500

NEW, IMPROVED FORMAT!

This month we’re introducing a new format for the Ottawa Race Weekend Newsletter. On top of all the latest race news and important messages from race sponsors, we’ve added a variety of new features to help you stay connected, motivated and optimally prepared for the 2009 Ottawa Race Weekend. New features include expert training tips, training reports, blog entries, info on nutritional science, and race-ready recipes.

We’d love to hear your thoughts on the new format, as well as any suggestions you may have for future newsletter content. Send your impressions and ideas to media@runottawa.ca.

RACE NEWS

Last Chance for Early Registration!

As motivational speakers and well-meaning friends and colleagues are so fond of pointing out, there’s no time like the present. So pick your 2009 Ottawa Race Weekend event, register early and start training! And if you need any more incentive than the feeling of accomplishment you’ll get from taking that first decisive step toward a personal best in 2009, remember that registration fees increase on February 15! So go ahead, make your commitment today and save your place on the starting line. To register, click here.

Volunteers Needed!

2009 Athletic Scholarship Info
The Ottawa Race Weekend team is happy to announce the return of our National Athletic Scholarship. This $4000 prize aims to develop the sport of distance running in Canada by supporting up-and-coming Canadian runners. If you are an aspiring distance athlete currently enrolled at a Canadian post-secondary institution, you may be eligible to apply. The deadline for applications is February 15th. For more information, click here.

Youth Athletic Series Now Underway

The Youth Athletic Series got off to a great start on Sunday, January 18, with the Richmond 5K Road Race. The Youth Athletic Series is designed to encourage Ottawa youth to become more active. Young people (born in 1990 or later) participate in a series of road races for a chance to win a $1000 Trust Fund, among other great merchandise prizes. The next event in the series is the Enbridge 5K, which takes place on Sunday, April 26, 2009. Click here for more information.

“The commitment made by the Canadian Athletes Now Fund to support Canada’s athletes truly does make a difference in the pursuit of athletic excellence and adds to the culture of Canadian sport” Courtney Knight, Canadian Para-Nordic Ski Team

Did you know that you can personally make a difference in an athlete’s life?

The Canadian Athletes Now Fund (CAN Fund) let’s you do just that!

As the official national charity of Ottawa Race Weekend, every step you take helps a Canadian athlete to reach their goal of competing in Vancouver. CAN Fund is a not-for-profit organization that for the last 11 years, has been raising funds that go directly into the hands of athletes who need it most. In 2007/2008 alone, we supported over 300 members of the Beijing team! One of the things of which we are most proud, is that we always tell you which athlete you’ve helped.

February 12^th, 2009 marks the start of the 1 year countdown to the Games. Our athletes have the talent and the drive to make it to Vancouver, but now is the time that we need to stand behind these future heroes.

In preparation for Ottawa Race Weekend, May 22-24, we’re striving to reach our goal of enlisting 2010 Runners/Walkers to raise $210 each. For more information on how to become part of our team of 2010, please visit our website: www.CanadianAthletesNow.ca.

This is a rare opportunity that allows you to personally make an impact on an athlete you can cheer for in 2010!

Raise Funds, Run For Free!

Did you know that the MDS Nordion Ottawa Hospital Race Weekend Challenge is the official charity partner of Ottawa Race Weekend? And that every year thousands of people in our community run for a reason by raising pledges for The Ottawa Hospital. In fact, in 2008 just over $500,000 was raised by people running for a variety of reasons.

Last year Isabel and Flavio renewed their vows at The Ottawa Hospital Race Weekend Challenge Pavilion on race day after completing the 42.2km marathon course. In lieu of gifts, they asked family, friends, and the community to help them reach their fundraising goal.

As for Ottawa Hospital radiologist Matthew McInnes, he ran for his patients and to qualify for the 2008 Beijing Games.

Find your reason to run for The Ottawa Hospital. For more information and to register for the MDS Nordion Ottawa Hospital Race Weekend Challenge, email events@ottawahospital.on.ca or visit www.ohfoundation.ca

MOTIVATION

Wisdom in Motion: Building the Base

On the Road: Training Report

A new feature this month, “On the Road” follows the trials and tribulations of Laura Clark, a children’s librarian and ultrarunner based in Albany, New York, as she endures “the rigors of training through a typical Northeastern winter” in preparation for the 2009 Ottawa Marathon. From grueling snowshoe half-marathons to dysfunctional GPS devices, Laura covers the many training miles with disarming candor and a sharp wit. Not for the faint of heart!

Monday January 5, 2009

"Those who cannot remember the past are condemned to repeat it." George Santayana

So here I am, George Santayana and generations of past history teachers notwithstanding, poised on the brink of a momentous New Year’s Resolution and pathetically eager to fill my 2009 Running Log entries with data of true importance. Lured by the opportunity to celebrate the Memorial Day weekend by running a marathon in a nearby foreign country, I latched onto the Ottawa Marathon brochure and the sunny photo of runners approaching a finish line almost overshadowed by a European-style Castle. OK, it really is the Fairmount Chateau Laurier, but even so it presents an impressive Where’s Waldo photo-op.

The last time I decided to tackle a spring marathon (Boston 2004), I swore never again to subject my body to the rigors of training through a typical Northeastern winter. Five years later, here I am preparing to repeat the same experience. Along with O.J. Simpson and other great thinkers, I optimistically protest that this time circumstances are different. In as far as May is a different month than April and Canada is a different country than Boston, and 2005 is a different year than 2009, I am right on track. Since logic is not an obvious strong point, I resolve that a can-do attitude and a training plan geared to the winter season will not only enable me to survive, but (SSHH!) qualify for Boston.

Read the rest of Laura’s post here.

The Runner’s World: Training Blogs

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 geograpically 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. And to give you a taste, 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 to compete in the 2009 Ottawa Marathon.

January 20 – Cold, Cold, Cold

The pain in my leg comes and goes. I am fed up, so will be visiting the doctor tomorrow. I want an MRI, so I can see what's really going on.

Today, my leg feels great, but I never know what tomorrow will bring!

I continue upper body weight work and abs; swimming too. But no running.Cry

The first big race I'd like to do is a 10-miler here in Syracuse, called the Mountain Goat. It's May 3, pretty close for someone who hasn't run in three months. I will wait and see what the MRI shows, which I hope is something!

Click here to visit Molly’s training blog.

HEALTH AND NUTRITION

Eating for Peak Performance

Serious and not so serious runners alike are always on the lookout for an edge to improve their performance. The most successful endurance athletes rely on quality training and attention to nutritional details, including

· Adequate hydration and electrolyte replacement;

· A diet of whole foods (not supplements), emphasizing vegetables and fruits, whole grains, legumes and low fat sources of protein rich foods;

· Timing of pre and post workout snacks and meals; and

· Using optimal foods and fluids throughout training and competition situations.

Practice makes perfect! Your digestive system (as well as your muscles) needs some training to be able to keep you well fueled during your training sessions (and competition). If you want to be able to eat and drink comfortably during your marathon (or longer) event, you need to be practicing that in training. Exercising hard while eating and drinking are not things that your body would normally prefer to do at the same time – but just like running fast, eating is a learned skill that requires the same amount of practice and attention to detail. If you plan on consuming 200-300 calories an hour and 1 litre of fluid (for example) during your race you need to practice consuming both of these in your training. Don't skimp on fluid or calories during training!

Stay tuned next month for Beth’s Pre-Workout Fluid and Food Guidelines.

About Beth Mansfield and Peak Performance

Email Beth – beth@peakperformance.ca

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, this section will feature a simple, nutritious recipe to stoke your energy for the race, or help you replenish energy spent during those long miles.

This month’s recipe is borrowed from Rose Reisman at the www.artoflivingwell.ca. A hearty, healthy meal that’s easy to prepare and will help provide the foundation necessary for a strong finish.

Brown Rice, Black Bean and Avocado Pilaf

1 cup brown rice

1/3 cup diced green onion

2 cups chicken or vegetable stock

Pinch freshly ground black pepper

1 1/2 cups canned black beans, drained and rinsed

1 Tbsp olive oil

1 1/2 cups sliced cherry tomatoes

3 Tbsp freshly squeezed lime or lemon juice

1/2 cup diced ripe avocado

1/3 cup chopped cilantro or parsley

Combine the rice and stock in a medium saucepan, cover and bring to a boil. Lower the heat and simmer for approximately 30 minutes, or till the rice is just slightly tender. Let cool for 10 minutes. Mix the rest of the ingredients together, then stir into the rice mixture. Serve, eat, enjoy.

Nutritional Info per Serving:

Calories 325

Protein 11 g

Fat 8g

Saturated Fat 1.1 g

Carbs 53 g

Cholesterol 0 mg

Sodium 309 mg

Fiber 6.7 g

The Pulse (December)

Wed, 31 Dec 1969 19:00:00 -0500

SEASONS GREETINGS AND HAPPY RUNNING IN 2009!

FROM THE OTTAWA RACE WEEKEND!

NEWS

REGISTER EARLY!

Already planning for the 2009 Ottawa Race Weekend? Register early to get a jump on race season and save on entry fees for all 2009 Ottawa Race Weekend events. You can register online, by mail, or in person at any Running Room location. But fees increase as of February 15, 2009, so register now and make your commitment! Visit www.runottawa.ca for more details.

IAAF HONORS 2009 OTTAWA RACE WEEKEND

Year after year the International Association of Athletics Federations (IAAF) has recognized the Ottawa Marathon and MDS Nordion 10K as being among the world’s elite road races. This distinction continues in 2009, as the IAAF has awarded its Silver Label designation to both the Ottawa Marathon and the MDS Nordion 10K events. As the world governing body for Track and Field and Road Running, the IAAF awards Gold and Silver Labels to mark the world’s best-organized and most prestigious road races. More than a significant honor, the IAAF Silver Label is a clear sign of our commitment to building a world-class road race. It tells runners everywhere that when you compete in the Ottawa Marathon or the MDS Nordion 10K events, you can expect to run with the best. Visit www.iaaf.org to learn more!

CHECK OUT OUR NEW ONLINE COMMUNITY

Ottawa Race Weekend recently partnered with realbuzz.com to launch a free online community at www.runottawa.ca. Our online running community features a variety of tools to enhance your training and race preparation, including blogs, a forum, training plans, training logs and a route planner. As one of the first road races in Canada to introduce an online community, we think it will be a great way for runners to connect and share information, as well as being a fun way to hone your training regimen and track your progress.

A FEW HIGHLIGHTS

The Blog feature lets runners and walkers write about their personal experiences in an “online diary” format. For example, you could write about your latest training program, or your running history, or simply about why you love to run – anything that inspires you to write!

The Forum feature provides an online message board where you can ask questions and share information about running, training and Ottawa Marathon events with other members of the online community.
The Route Planner lets runners/walkers map out training routes using detailed interactive maps and satellite images of their area – no more driving the route or estimating the mileage!

YOUTH ATHLETIC SERIES: RESULTS ARE IN

Last year the Ottawa Race Weekend introduced a new “Youth Athletic Series” for male and female runners 19 years and younger, which featured young athletes competing in a series of races for a chance to win a $1000 scholarship and other prizes. Points were awarded to the top five finishers at selected local events, with the $1000 scholarship going to the male and female runners with the most points at the end of the series, and merchandise prizes going to the four runners up.

The 2008 results are in! The winners of the $1000 scholarship are Tyson Loney and Lindsay Anderson. See the standings below for the complete list of the top runners in each division:

Male Female

Tyson Loney Lindsay Anderson

Tommy DesBrisay Joanna Brown

Danny Menard Jade Gregory

Thor Stewart

Nick Gregory

The 2009 Youth Athletic Series kicks off on Sunday, January 18, with the Richmond Road Races 5K event. The full 2009 Youth Athletic Series schedule will be posted at www.runottawa.ca in early December.

ATHLETIC SCHOLARSHIP NEWS

The 5th annual National Athletic Scholarship was awarded to Lindsay Carson, a first-year Biological Engineering student from Guelph University. The National Athletic Scholarship is a $4000 bursary intended to encourage rising stars in the Canadian running scene. Each year it is awarded to a promising young Canadian track athlete.

To apply for the 2009 National Athletic Scholarship, click here. The deadline for applications is 5:00 p.m., Monday February 16. The winner will be notified by Wednesday April 1st, 2009.

VOLUNTEER SIGN-UP

With the 2009 Ottawa Race Weekend fast approaching, we’re looking to recruit more volunteers. We need everybody to encourage their friends, family, and neighbors to come out and lend a hand with the Ottawa Race Weekend. We need volunteers for a variety of roles – from Registration and Race Kit Pick-up to Start/Finish Line Volunteers. For more information on volunteering with the Ottawa Race Weekend, click here.

NORTEL KIDS MARATHON

After a successful first year, we are ramping up for another great Nortel Kids Marathon in 2009. A package will be sent to a school representative at each school in early January (2009). The package will include a T-shirt, finisher medal, posters, registration forms, and tracker sheet. Teachers can use the material included in the package to teach students about the benefits of living a healthy lifestyle, and to show students what they will receive when they register for the Nortel Kids Marathon.

With the cap for the event being set at 2000 runners, this race will fill up quickly. So be sure to register early. You can either register with the forms sent home from school with your child, or online at the Nortel Kids Marathon registration page.

KEEPING PACE WITH PAST SUCCESS

Some of you may be wondering how the absence of a title sponsor will affect the 2009 Ottawa Race Weekend experience. The short answer is, “not at all!” This year we have a budget in place that doesn't require a sponsor. And we will continue to offer a great product that provides runners with the same world-class race experience that they’ve come to expect from the Ottawa Race Weekend.

“We're not going to decrease the number of water stations, or lower the quality of the shirts, or cancel the expo, or make any other move that would lower the standard for our events," says John Halvorsen, Race Director. In fact, Halvorsen and other race officials are adamant that runners will see absolutely no difference moving forward – except for the lack of a sponsor name on their T-shirts.

MESSAGE FROM THE OTTAWA HOSPITAL

RAISE FUNDS, RUN FOR FREE!

Did you know that the MDS Nordion Ottawa Hospital Race Weekend Challenge is the official charity partner of Ottawa Race Weekend? Every year thousands of people in our community run for a reason by raising pledges for The Ottawa Hospital. In 2008, members of the community raised over $500,000 by running for various reasons – from honouring a loved one, to investing in better patient care at the hospital. So why not join them and choose your reason to run for The Ottawa Hospital? After all, supporting excellent health care in our community while you run will make the journey that much sweeter. Plus, if you raise $150 or more, The Ottawa Hospital Foundation will reimburse your race registration fee!

Running for a reason is as easy as 1, 2, 3:

Register for your Ottawa Race Weekend event.
Sign up to raise pledges for The Ottawa Hospital at www.ohfoundation.ca
Raise $150 or more in pledges – you can even raise funds online!

For more information or to register for the MDS Nordion Ottawa Hospital Race Weekend Challenge, email events@ottawahospital.on.ca or visit www.ohfoundation.ca

TRAINING TIP FROM JOHN STANTON

When training for a marathon, you discover how to go the distance by balancing stress and rest. Running can provide a special sense of satisfaction and achievement. You discover how simple, small changes can ultimately have a huge impact on your health, fitness and quality of life. As you progress through your training, you become fitter, have more energy and feel more balanced. It can be both a social and a deeply personal activity, helping you to develop clarity in thinking and calmness. Training is not a test, but rather a magical journey that will empower you mentally and physically, helping you cultivate a “can do” attitude. Click here to read more.

The Pulse (July 2008)

Wed, 31 Dec 1969 19:00:00 -0500

Great weather, great races, and great fun: What more could you ask for?

With record participation for the 13^th year in a row, the Ottawa Race Weekend was a great success again this year. From a competitive perspective, the weekend was also one for the record books as a new course record in the women’s field of the ING Ottawa Marathon was reached by Morroco’s Asmae Leghazoui, while the Canadian Marathon Championships crowned two new champions with Giitah Macharia and Tara Quinn Smith. 2007 marathon champion David Cheruiyot completed a running hat trick with his third ING Ottawa Marathon title in four years. In the MDS Nordion 10K, Julius Kiptoo of Kenya kicked it at the finish to beat Emebet Bacha of Ethiopia by 0.15 second in the most exciting finish ever recorded at the MDS Nordion 10K . Read more.

Ottawa Marathon on par with the great ones!

The ING Ottawa Marathon had a record of 20 marathoners finishing the race under a time of 2:20 this year. In 2008 season so far, only Boston had less than 14 finishers under 2:20, while London had 21. In 2007, Berlin had 24 while New York had 13 and Chicago 7.

Monsignor Paul Baxter Elementary School Wins Nortel Kids Marathon Challenge

With over 1,200 participants, SpartaCat and a six-foot tall bunny, the inaugural Nortel Kids Marathon was declared an overwhelming success. Monsignor Paul Baxter Elementary School – with over 90 participants – won the school challenge for most participation. They will be the recipient of a Nortel LearnIT package including a multimedia camera bag with five digital cameras and tripods as well as a customized multimedia Nortel LearnIT training opportunity for the school. Second and third place winners - A. Lorne Cassidy Elementary School & St. Anne Elementary School – will take home a gift certificate to Tommy +Lefebvre. Read more about the Nortel Kids Marathon.

Crichton Community Lands Community Spirit Award for the Second Year in a Row

They had coffee. They had their own queen. Residents of New Edinburgh rose up to the challenge again this year to cheer on the runners of the ING Ottawa Marathon and won the Race Weekend’s Community Spirit Award for the second year in a row, including a $2,500 bursary to be invested in community projects. Runner-up goes to Velo-Services INC. of Gatineau which will receive a $1,500 bursary.

Get Your Finish on Photo or on Film

Get your photo finish pictures of your race including frame for this year’s Race Weekend thanks to Action Sports International (ASI). You can check out your photos by at clicking on:

ING Marathon/Half:http://www.asiorders.com/view_event.asp?EVENTID=31317

MDS Nordion 5K/10K: http://www.asiorders.com/view_event.asp?EVENTID=31318

Nortel Kids Marathon: http://www.asiorders.com/view_event.asp?EVENTID=37985

To get a DVD of you crossing the Finish Line at the 2008 Ottawa Marathon or Half Marathon! Click on http://www.goactionvideo.com/core.asp?main=splash&id=143

In the meantime, don’t forget to check our photo gallery for this year’s Race Weekend.

Fundraising update

Every year, thousands of people in the Ottawa/Gatineau community run for a reason by raising pledges for The Ottawa Hospital during Ottawa Race Weekend. This year being no different, Ottawa Hospital’s Run for a Reason Race Weekend Challenge raised half a million dollars for the Ottawa Hospital. Read more.

Mark your calendar

The 2009 Ottawa Race Weekend is May 24^th and May 25^th. Registration begins today.

The Pulse (May 2008)

Wed, 31 Dec 1969 19:00:00 -0500

Your Race Weekend: GET SET

If you haven’t signed up yet

Hurry! Already, over 28,000 runners have confirmed their participation. Each event has a cap to ensure a complete experience for everyone. Don’t wait and sign up now! Online registration closes on Wednesday, May 21. After that date, you can register at the Pfizer Health and Fitness Expo until 1:00 p.m. on Saturday, May 24 (subject to availability).

If you want to make changes to your registration

Go to the Pfizer Health and Fitness Expo from May 22 to 24 at Lansdowne Park. All changes are subject to availability.

2008 road closures

We do our best to minimize inconvenience due to road closures for the Race Weekend events. We appreciate your patience! Please Note that the Alcatel Sunday Bikedays, presented by the NCC, is cancelled on Colonel By Drive on Sunday, May 25. To find out more about the road closures, click here.

Your Race Weekend: GO!

Pick up your race kit

This year, the Pfizer Health and Fitness Expo will be at Lansdowne Park’s Aberdeen Pavillion (1015 Bank Street). There is a paid parking, but why not take advantage of the free Race Weekend shuttle? The shuttle will take you from the Ottawa Marriot (100 Kent Street), make one stop on Lisgar Street (behind City Hall) and proceed to Lansdowne Park.

Visit over 100 exhibitors, browse the Mizuno souvenir clothing booth and/or drop in to the speaker series located right next door in the Assembly Hall.

The Pfizer Health and Fitness Expo hours of operation are:

Thursday 4:00pm to 8:00pm: Friday 10:00am to 8:00pm and Saturday 9:00am to 4:00pm.

Learn more about running

The Race Weekend’s Speaker Series will be held at the Pfizer Health and Fitness Expo.

Friday, May 23rd 2008

12 noon - 1:00 pm - Kaireen Patton, Mizuno Canada - Topic - Latest in equipment and technology

1:00 - 2:00 p.m. - John Stanton, Running Room

2:00.- 3:00 p.m. - Greg McMillan - Colorado based coach -

3:00 - 4:00 p.m. - Jacqueline Gareau - 1980 Boston Marathon - Women's Champion & 1984 Canadian Olympian

4:00 - 5:00 p.m. - Frank Shorter - 1972 Olympic Marathon Champion/1976 Olympic Marathon Silver Medalist

Saturday, May 24th 2008

11:30 a.m. - 12:30 pm - Dr. Douglas Stoddart - Discuss hydration and "Painful Food" - Avoiding the pitfalls endurace athletes make which leads to distress during their event

12:30-1:30 p.m. - Kaireen Patterson - Mizuno Canada

1:30-2:30 p.m. - John Stanton, Running Room Canada

2:30 - 3:30 p.m. - Panel Discussion - Frank Shorter, Greg McMillan, Jacqueline Gareau

Load up on carbs with the Race Weekend’s pasta dinners!

As you begin the final countdown, why not mingle with other racers and do some carbohydrate-loading at the MDS Nordion Pasta Dinner on Friday night or the Ottawa Race Weekend Pasta Dinner on Saturday?

New live messaging service for Race participants!

The ING Ottawa Marathon is excited to offer a new race day messaging service in partnership with Sportstats and BazuMedia. This service allows athletes and race spectators to receive cell phone text messages during the race as their favorite athlete passes by various race checkpoints. Want to keep your biggest fans appraised of your race progress in real time? We can help whether they're at the race site or anywhere else in the North America.

This service is available to ALL events in the Ottawa Race Weekend. Messages will be received at the following checkpoints:

MDS Nordion 5K and 10K – Finish line notification
ING Ottawa ½ Marathon – 9k and finish line notifications
ING Ottawa Marathon– 10k, 21.1k, 30k and finish line notifications

The service is easy to use - simply sign up here, pay the registration fee of $4.00CND, and enter the cell phone numbers of your biggest fans. You can enter a combination of 5 names/cell phone numbers. During the race, we'll alert them about you as you travel the course. They've watched you train for months, now we want to help them watch you race.

Free live concert on Saturday MDS Nordion Race Day!

The Ottawa Race Weekend, in collaboration with Celebrate Ontario!, are proud to present David Wilcox live in concert! To be held a few minutes after the awards ceremonies for the MDS Nordion 5K and 10K (to be held at 8:00 p.m.), this free concert is sure to please everyone after a great race. David Wilcox is one of the hottest guitar players in the world and a renowned Canadian songwriter. The concert is open to everyone!

Cheer zones!

Come and be a part of the Ottawa Race Weekend by supporting and encouraging our athletes. Meet new people and win great prizes. Check out our cheer zone locations here.

PowerBar - Official Energy Bar and Gel of Race weekend

PowerBar is pleased to be the official energy bar and energy gel of the ING Race Weekend. PowerBar Gel with C2Max will be available at select aid stations (Marathon - 17K - Stanley Street; 30K - Hog's Back Park

Half Marathon - in front of the Museum of Civilization - 9.5K). Get the competitive edge with a PowerBar sample! PowerBar products give you the energy you need to perform best. Get complimentary POWERBAR System product samples when you register for the Nutrition Edge Newsletter or update your profile at www.powerbar.com

Available in Canada only. Limit one (1) per household between April 21, 2008 - May 30, 2008

After your Race Weekend

Runottawa.ca is your source throughout the weekend for up-to-the-minute news, race schedules and results.

Commemorate your Race Weekend with a photo finish

Get the photo finish of your race and frame your participation at this year’s Race Weekend thanks to Action Sports International. Again this year, ASI’s team will be on site to take a photo of every single one of you. You can register already for Saturday’s and Sunday’s events to be notified when your pictures will be ready or view your pictures from last year.

Watch the ING Ottawa Marathon on CBC Sports

On June 1st at 1:00 p.m. (EST), CBC Sports will present coverage of the ING Ottawa Marathon.

Run for a Reason

Did you know that The Ottawa Hospital is the official local charity of Ottawa Race Weekend? Every year Ottawa residents rally together to raise funds for Canada’s largest acute care hospital as part of the MDS Nordion Ottawa Hospital Race Weekend Challenge.

If you are raising funds this year, we encourage you to keep up the good work! If you raise $150 or more, your Race Fee will be reimbursed (visit www.ohfoundation.ca for more information).

If you aren’t raising funds it’s not too late to support some of the many participants who are.

Isabel and Flavio’s Marathon Wedding

After 25 years of marriage, Isabel and Flavio are putting their relationship to the ultimate test. The couple will be renewing their vows at The Ottawa Hospital Race Weekend Challenge Pavilion on race day, but not until they’ve completed the grueling 42.2km marathon course. In lieu of gifts, they are asking family, friends, and the community at large to help them reach their fundraising goal of $25,000 – a mere $1,000 for every year of marriage. Sponsor them now!

Hospital radiologist goes for gold

Ottawa Hospital radiologist Matthew McInnes has two very important reasons for being involved in Race Weekend this year.

As a physician at The Ottawa Hospital he recognizes first hand how money raised through this important fundraising challenge can impact the care of his patients, which is why he is encouraging family and friends to support him in his fundraising efforts for the MDS Nordion Ottawa Hospital Race Weekend Challenge.

But the race itself is his true challenge. As a top Canadian marathoner, his race time could bring him one step closer to qualifying for the 2008 Beijing Games. Sponsor Matthew now!

John Stanton’s Tips

Race Day Tips

Here are some race day tips:

· Bag for your race gear

· Training shoes

· Technical shorts to keep you dry and chafe -free

· Cool max Shirt for comfort, wind and sun protection

· Cool max cap

· Cool max double layer socks

· Body Glide prevents chafing insides of legs, under the arms, on woman’s bra line

· Liquid bandage to cover any blister

· Water bottle drink before, during and post race

· Race number and a timing chip. The number is for photo identification the chip is for your official time

· A smile for the finish line!

· Things can happen that you do not expect and are out of your control. Deal with it. Stay relaxed and in control of your best performance..

Tapering

Positive self- talk works.

· I am in control of my own thinking, my own focus, and my own life.

· I control my own thoughts and emotions and direct the whole pattern of my performance, health and life.

· I am fully capable of achieving the goals I set for myself today. They are within my control

· I am strong, I am fit, I can do it.. I see myself crossing the finish line with a smile.

· You are a marathon runner! You know that any time you set a goal train and work hard towards a goal, and dream of it you will eventually achieve it in reality. You know that the confidence you now have will help in accomplishing any challenge you set for yourself. Listen to your body and do what is right for you, your lifestyle and your aspirations. You can do it!

The Pulse (April 2008)

Wed, 31 Dec 1969 19:00:00 -0500

Sign up before April 30 and save!

Planning to run on Race Weekend? Sign up before April 30 and save up to 40% off the price to register at the Expo. Already registered and want to make changes? You can do so until May 15 by clicking here.

Need another reason to run at Race Weekend? Check out this year’s medals for the MDS Nordion 10K and the ING Ottawa Marathon.

Free live concert on Saturday MDS Nordion Race Day!

For the first time in its history, the Ottawa Race Weekend, in collaboration with Celebrate Ontario!, are proud to present David Wilcox live in concert! To be held a few minutes after the awards ceremonies for the MDS Nordion 5K and 10K (to be held at 8:00 p.m.), this free concert is sure to please everyone after a great race. David Wilcox is one of the hottest guitar players in the world and a renowned Canadian songwriter. The concert is open to everyone!

Commemorate your Race Weekend with a photo finish

Share your story with us and win!

Over the years, we’ve seen it all: marriage proposals, cancer survivors, skipping runners, families bonding together at the finish line. Race Weekend is so much more than running. It’s about a journey. We’d love to hear about yours. Log on to our site and share your story with us. All stories submitted between now and May 15 will be entered in a draw for a pair of Mizuno running shoes and Rudy Project sunglasses.

What are you doing Race Weekend?

Can’t run this year but you would still like to be part of the action? Easy. Register now to be one of our 1,200 volunteers throughout the weekend. Cheer on the runners and ensure their safety. Be there to see it all. And enjoy the after party for a job well done!

Fundraising

The MDS Nordion Ottawa Hospital Race Weekend Challenge

Champions “Run for a Reason”

There are many champions at the Ottawa Race Weekend, not only those who cross the finish line but those who run and raise funds for The Ottawa Hospital as part of the Ottawa Hospital Race Weekend Challenge.

Their reasons for fundraising are many and varied: to honour a loved one, to support a specific hospital department or to simply give something back to the community.

In 2001 life altered its course for Andrea Nicholls, an employee of MDS Nordion, and her family when her sister Jennifer was diagnosed with colon cancer. While the care and treatment Jennifer received at The Ottawa Hospital managed to prolong her life, unfortunately she passed away on July 5, 2004 with family and friends by her side. She was 39 years old.

As Race Weekend approaches Andrea looks to her sister as a source of motivation and inspiration – and her reason to run for The Ottawa Hospital. She remains focused on the motto Jennifer used while undergoing treatment “Stay Strong”.

Andrea hopes that this same inspiration, or something special within you, will help sustain every participant at Race Weekend, whether you are a professional runner, a running enthusiast or a walker.

Read more of this story, along with those of other inspirational supporters, at www.ohfoundation.ca.

You can join Andrea and complete your Race Weekend experience by raising funds online at www.ohfoundation.ca

Don’t forget: Raise Funds, Run for Free! The Ottawa Hospital Foundation will reimburse your race registration fee if you raise $150 or more in pledges.

Elite Athletes Update

MDS Nordion 10K: Men's champion Bairu returns to stiff competition

Canadian Simon Bairu will be returning to defend his title. He will have stiff competition as the best road racers on the US circuit will be here to try win the gender challenge and break the 20-year-old course record still held by Race director John Halvorsen. His principal rivals will be George Misoi (KEN), Robert Letting (KEN) and Chala Lemi (ETH).

MDS Nordion 10K: Deep field expected for women

With 14 women that have run faster than 33 minutes as their personal best, it should be close race this year. It will also have an international flavor as favorites include Genoveva Kigen (KEN), Dorota Gruca (POL), Rehima Kedir (ETH), Kathy Butler (UK) and Claudia Camargo (ARG).

Lindsay Carson wins Ottawa Race Weekend’s National Scholarship for 2008

The Ottawa Race Weekend recently chose Lindsay Carson as its 2008 National Scholarship winner. Unanimously selected by the judging committee, Lindsay is already making her mark in distance running, with her latest achievement including being crowned the Canadian Interuniversity Sport (CIS) athlete of the year and rookie of the year. The National Scholarship is intended to encourage rising stars in distance running. According to elite athlete coordinator, Manny Rodrigues, “Lindsay embodies the type of athlete that we are proud to assist”. Lindsay is also model student who also finds time to volunteer in the community.

ING Ottawa Marathon last stepping stone for Canadian Olympians

The competition will be fierce again this year as the ING Ottawa Marathon is host to the Canadian Marathon Championships. Canadian athletes vying for a spot on the national team going to Beijing will be there in what will surely be one of the most exciting finishes. Already, 2007 Canadian champions Lioudmila Kortchaguina and Matthew McInnes have confirmed their return to defend their crown. Lioudmila will be challenged by Nicole Stevenson, Tara Quinn-Smith and Lauren King. On the male side, Matt is expected to be challenged by Charles Bedley, Steve Osaduik, Jerry Ziak and Andrew Smith.

ING Ottawa Marathon Tops Boston Qualifier in Canada

Planning to run Boston next year? There’s no better way to reach your personal best and qualify for Boston Marathon in Canada! According to Marathonguide.com, the ING Ottawa Marathon had the highest Canadian percentage of Boston qualifying finishers in 2007 with 22.8%. For more information on marathonguide.com’s list: http://www.marathonguide.com/races/BostonMarathonQualifyingRaces.cfm

ING Ottawa Marathon and MDS Nordion 10K receive IAAF silver label

The International Association of Athletics Federations (IAAF), the governing authority for the sport of athletics across the world, recently bestowed its renowned silver label to the ING Ottawa Marathon and MDS Nordion 10K. The label is attributed to races that satisfy a number of important criteria concerning the organizational standard of the race, course measurement, safety and medical standards and media services. The deciding factors for the attribution of a Silver Label are the number of elite athletes engaged and the level of international TV coverage achieved by the participating races.

John Stanton Tips

Tips for Getting the Right Shoes

Motion control, Cushioning and Stability Running Shoes

Motion control shoes, for runners whose feet roll in, with low arches, knees move towards each other in a bending position. Foot strikes on the outside of the heel and rolls inward excessively. This runner needs a firm midsole and a sturdy heel counter.

Cushioning shoes are for runners whose feet roll to the outside, arches are high or rigid, and knees stay neutral or move outwards through foot strike. They wear their shoes on the outside of the sole. This runner should wear a cushioning shoe with a flexible forefoot and no motion control features.

Stability shoes are for runners with a normal sized arch, lands on the outside of the heel and then moderately rolls inward. They have a semi- flexible arch and their knees roll in slightly when bent. Require extra cushioning and some degree of stability no excessive pronation.

The fit of your shoe is most important it should fit snugly particularly in the heel cup if you want to avoid ankle and knee problems. You should be able to wiggle your toes at the front of the shoe. Drop by your local Running Room and visit with one of our experts.

Threshold or Tempo Sessions

During tempo sessions are run at a steady pace, just hovering over your lactate threshold. About 85% of your maximum heart rate if you are wearing a monitor. If you are not wearing a monitor, it is the point at which speaking would become difficult. Do not be discouraged by these hard effort runs. Take a short break to get your breathing under control. These sessions increase your lactate tolerance, your capacity to exercise with high levels of lactate in your blood. These sessions also improve your ability to run faster with the same energy. Tempo training uses carbohydrates for energy rather than fat, we burn more calories with the higher intensity. You improve your ability to run under stress, build confidence and running economy. Tempo runs are an essential part of your running program. Try them with a buddy or in a group environment for some added fun.

Speed Training

High intensity, speed training runs are best done as intervals. Speed training is high quality running requiring 85% - 95% percent effort of your maximum heart rate. Speed training is a high quality session, not high – quantity, so intervals should be no longer than 7 – 12 minutes. Start with a two minute interval and build slowly. Your heart rate should recover to about 120 beats per minute after 1 – 2 minutes of rest before starting the next interval. Include a warm up and cool down for each session of easy running and stretching. Hold the speed sessions until you have strengthened your legs on the hill repeats. Keep the speed session to once a week, any more will fatigue your legs and compromise your long run. Disciplined training in these sessions prevents injury. Speed improves your coordination and the ability to run faster, beyond your current comfort level.

Speed Session

Run sessions run at 1 minute to a 1 ½ faster than race day pace, provide a sense of running in a discomfort zone while maintaining form.

The Runner's Side Stitch

Runners often experienced a side stitch while running. The pain usually occurs just under the ribs. The common problem may be related to food allergies, particularly milk, gas, or eating just prior to running. Other causes can be running a longer distance, or running at a higher intensity than usual. The diaphragm is usually the source of the problem. The diaphragm is a muscle that separates the chest cavity from the abdomen. It moves up and down as the runner inhales and exhales. It is subject to a cramp or stitch when it moves more and faster during exercise.

The liver has a larger right lobe and it is commonly thought that this may be the reason that the diaphragm moves more on the right and that generally the pain is on the right side of the abdomen just under the rib cage.

Keep your breathing relaxed and rhythmic and work on your core strength.

Pace Training

Pacing is a critical aspect of successful running, because the goal is to maintain the desired pace for the entire race or workout – to finish each interval in the same amount of time. If you burn out and slowed the pace during past intervals, you probably started too fast: if you speed up throughout the workout, you probably started too slowly. Pacing really takes practice. Speed training uses short intervals distances because the pace is hard enough that it can only be maintained for a short period of time about 3 – 6 minutes. Keep you pacing simple by using your target for the 10K. Be sure your goals are realistic. Work on improving pacing and improving speed with no more than 6 minutes of high intensity running with an easy recovery run between the sessions. Maintain control of your form, leg turnover rate and breathing. Listen to your body and increase the intensity that’s right for your current level of fitness.

Overtraining

Running by its very nature produces this fast endorphin-filled sense of "I feel good juices". Running makes you feel aglow, invigorated and ready to run. If we are not careful we easily suffer from overtraining. It may be that type "A" personality hidden within all of us that strives for perfection and the achievement of our best.

Some signs of overtraining:
* Tired and fatigued throughout the day
* Headaches

Muscle aches and pains

* Sudden weight loss
* Lost appetite
* Trouble concentrating
* Low sex drive
* A cold or flu

*Clumsiness

* Trouble relaxing

Simple solution to overtraining is a day or two of rest

John Stanton

The Pulse March 2008

Wed, 31 Dec 1969 19:00:00 -0500

Only two months to go!

Register before April 30 and save!

Planning to participate in the Ottawa Race Weekend? Don’t wait, register now and save! All registrations before April 30 will benefit with savings of up to 25% (if you sign up at the expo). There is a race for everyone! Register here!

Already registered and want to change your event? You can do so until May 16. Please note there is an administrative fee. Change your registration here.

Get your kids moving with the Nortel Kids Marathon

Organizers of the Ottawa Race Weekend, in partnership with Nortel, recently launched the Nortel Kids Marathon – a new event designed to give young people the chance to experience running a marathon and learn the benefits of an active daily routine.

Children in grades between 3 and 8 will get the full 42.2 km marathon experience by completing 41 km worth of exercise in the weeks leading up to the Ottawa Race Weekend. On race day, these young athletes will complete the last leg of their marathon journey – a 1.195 km stretch ending at the finish line of the ING Ottawa Marathon where, minutes later, the world’s top athletes will compete for the marathon title.

You can register your young marathoners here and track your experience by logging your kids’ daily run or other recognized exercise – such as hockey, gymnastics or a 30 minute walk – and watching the “kilometres” add up towards their marathon goal.

ING Ottawa Marathon Tops Boston Qualifier in Canada

According to Marathonguide.com, the ING Ottawa Marathon had the highest Canadian percentage of Boston qualifying finishers in 2007 with 22.8%. The site, a key reference for marathoning in North America, says that the courses on its 2007 list “will undoubtedly be among those ranked the fastest of all courses”.

For more information on marathonguide.com’s list: http://www.marathonguide.com/races/BostonMarathonQualifyingRaces.cfm

Ottawa Race Weekend and ING Canada reach the finish line of a successful partnership

The 2008 edition of the ING Ottawa Marathon will mark the end of a five-year partnership between ING and the Ottawa Race Weekend (ORW), one of the most successful affiliations in the history of the 34-year-old event. Having grown significantly and reached the goals set five years ago, event organizers are looking forward to continuing this trend with a new title sponsor for 2009.

ING Ottawa Marathon is contributing to send a national team to the 2009 World Cup

Organizers of the ING Ottawa Marathon and the Scotiabank Toronto Waterfront Marathon have teamed up with Athletics Canada to help send Canadian marathoners to the 2009 World Cup in Berlin. Canadian athletes (five males, five females) reaching the criteria will be part of the first team in eight years to represent Canada at a world championship. It is the first time such action has been undertaken by organizers of road races in Canada.

Elite Athlete Update

Strong Canadian men’s field expected for National Championships

The Canadian men’s competition could see a field that will rival results from 1984 when Ottawa was the site of the Olympic trials. Confirmed entrants include Matthew McInnis (2007 National Champion), Charles Bedley (2006 National Champion & fastest Cdn marathoner in '07), Jerry Ziak (#2 Cdn Marathoner in '07), Steve Osadiuk (top Canadian in '06), Andrew Smith (debut, #2 in half marathon in '08), Robert Krar (debut, #3 in half in '08), Bernard Onsare (new Canadian), Oukid Fethi (new Canadian), Steve McIntyre (2:20 marathoner), James Nielsen (2:21), James Gosselin (debut).

On the Canadian women’s side, we will welcome Lioudmila Kortchaguina ('05, '06, '07 National Champion), Nicole Stevenson (2:32), Tara Quinn-Smith (1:13 half), Lauren King (1:15 half), Suzanne Evans (2:45), Lucy Smith (2:38) and Isabelle Ledroit (2:38).

David Cheriuyot returns to defend title

The competition will be fierce this year as David Cheriuyot will return to defend his record-setting title (2:10:35) at the ING Ottawa Marathon. Other athletes confirmed so far include Peter Bor (2:09), Joel Rono (2:09), Simon Njoroge (2:09), Vincent Kiplagat (2:10), Evgeni Bozhko (2:13).

Kortchaguina also returns to defend title

Canadian champion, Lioudmilla Kortchaguina is also expected to return to defend her title at the 2008 ING Ottawa Marathon. It will be a rematch with 2005 winner Lidia Vasilevskaya who has also confirmed her attendance at this year’s event.

Run for a Reason

Did you know that the MDS Nordion Ottawa Hospital Race Weekend Challenge is the official charity partner of Ottawa Race Weekend? And that every year thousands of people in our community run for a reason by raising pledges for The Ottawa Hospital. In fact, in 2007 just over $600,000 was raised by people running for a variety of reasons ranging from honouring a loved one to making an investment in better patient care at the hospital.

Why not join them and find your reason to run for The Ottawa Hospital. After all, you already run – why not put your effort behind supporting excellent health care in our community while you are at it?

Raise Funds, Run for Free! The Ottawa Hospital Foundation will reimburse your Race registration fee. It’s easy to qualify:

Raise more than $150 in pledges – you can even raise funds online

Visit the Foundation booth at the Pfizer Health and Fitness Expo to drop off your pledges and be reimbursed

Find your reason to run for The Ottawa Hospital. For more information and to register for the MDS Nordion Ottawa Hospital Race Weekend Challenge, call 613-798-5555 ext. 19820 or visit www.ohfoundation.ca

John Stanton Tips

Building the Base

My marathon and half marathon programs become progressively more difficult each week. Successful adaptation comes as a result of intelligent progressive overload. This progressive overload combined with rest days improves your muscular skeletal and cardiovascular systems as you become a marathoner. The hard days challenge you, the easy days provide you rest and allows for regeneration. Hard days are the hill runs, tempo runs, and speed and long run days. The balance of the schedule is either an off day or recovery run day. Recovery runs are completed with a relaxed recovery pace. The long run is run about a 1 – 1 ½ per mile slower than your planned marathon goal pace. Scheduling in rest days is every bit as important as the tougher stuff.

Specificity, the principle that permits the adaptations your body makes is based on the nature of the exercise you do. My program specifically trains you for running endurance, strength and speed.

Periodization is a build up in total mileage and in the long run distance, followed by a cutback week. Following this easy week, we build up the long run and the total distance. These periods of build up in mileage followed by a recovery week, rejuvenate you and prepare you for the next build up.

The Long Run

The long run adapts the runner’s endurance fitness to exercising for an extended period of time. The major advantages of the long run is prolonged running burns a lot of calories, improves your endurance in the working muscles, and strengthens the connective tissue such as, the ligaments, tendons and cartilage. The most common error in distance running is running the long run too fast. By inserting, running for 10 minutes and walking for 1 minute combinations, during the long run, you run longer, at a faster pace and improve your recovery. Call them intervals, sets, or wind sprints, with them you are able to greatly extend the distance of your long run. Combining additional stress, through an increase of about 10% per week to the long run will result in a great improvement in your endurance capabilities. This gentle and yet progressive approach will prepare you for the marathon distance and minimize your injury risk. As you build up your long run and total weekly mileage you will become stronger fitter and more confident. The half marathon peaks at a long run of 20K and the marathon at 32K.

Breathing and Running Form

Run tall and run relaxed will improve your running form. A relaxed, upright posture is the best running position. Your head, shoulders and hips up over your feet make it easier to move the whole body improving your breathing. With shoulders back, body relaxed imagine a string attached to the centre of your chest leading you up a hill pulling you up the hill. Shift your hips forwards to keep your alignment and posture correct. Strong abdominal muscles maintain form - the very reason for those sit ups. Lead with your knees to keep your alignment correct and prevent over striding. Concentrate on the correct push off from the ankle with short fast steps, more of a shuffle.

Rather than breathing from your chest area, focus on belly breathing. Master your breathing techniques will make you faster and efficient. As you pace increases there is a tendency to over breath, you feel as if you’re gasping. Focus on exhaling rather than inhaling – the in breath will happen on its own involuntary. Breath in a manner that feels comfortable to you.

Run- Walk combinations of 10: 1 Work

Stress and rest is the foundation of all training programs. Stress makes us stronger. Rest provides recovery and a rebuilding improvement phase. A 1-minute brisk walk after 10 minutes of running provides a phase of active rest. Active rest keeps the runner moving forward. This active rest helps flush lactic acid out of system. As we approach our anaerobic threshold (85% of our maximum heart rate) our body starts producing lactic acid. This leaves us heavy- legged with a queasy stomach. Walk/run combinations will help dissipate this lactic acid build up. Walk/run distributes the workload to various muscles, potentially helping to delay fatigue. Sports medicine professionals all encourage stretching. Stretching yields supple muscles with improved range of motion. A fast, brisk walk break provides a gentle and specific stretch to the leg muscles. Walk breaks prevent a slow down in the long run, keeps the pace consistent and minimize injuries. Walk -run combinations both on the long run day and on race day.

Hill Training

Hills add resistance and strength to your training. Runners have used hills for decades as a way to increase endurance, strength and speed.

Find a hill about 400 metres in length, with an incline of 8-10 percent. Prior to starting the hill session, include a warm up with of easy running and light stretching.

Maintain a consistent effort rather than pace on the hill. Shortening your stride, as the hill gets steeper. Keep your chest up and out, with your breathing relaxed. Your arm movements, in rhythm with that of your leg turn over rate. Keep your eyes focused on the top of the hill, just as they would be focused in front of you on a flat stretch.

Hill sessions build lower leg strength and improve your running form. Think about maintaining effort not pace. You will learn the art of pacing from the hills. You build strength and character both useful on race day. Think of you hills, as speed work in disguise.

Hill training improves your running technique and makes you mentally tougher for race day.

John Stanton

Fee Increase on February 15th! Register Now!

Wed, 31 Dec 1969 19:00:00 -0500

January Issue

News

Fee Increase on February 15^th! Register Now!

It is never too early to register for the ING Ottawa Marathon, the MDS Nordion 10K or one of the other events of the 2008 Ottawa Race Weekend. A fee increase will take effect on February 15, 2008! Some events are expected to sell out again in 2008, so register now and make your commitment! Registration is open for all events at www.runottawa.ca.

Race Weekend Scholarship Returns for 2008! Deadline coming up!
Organizers of the Ottawa Race Weekend are happy to announce the return of the National Athletic Scholarship to be awarded to an up-and-coming Canadian runner. The scholarship, now $4000, aims to develop the sport of distance running in Canada. Deadline for applications is February 15^th. Click here for more information!

Online volunteer sign-up now open!

The Ottawa Race Weekend simply could not happen without the army of dedicated volunteers that come together each year to support our runners. If you, or someone you know, is interested in becoming a part of this event, please visit our online volunteer section and sign-up for one of the hundreds of available positions.

Elites

Run Ottawa Youth Athletic Series off and Running with Richmond 5K!

The Run Ottawa Youth Athletic Series got off to a great start on January 20^th with the first event in the series, the Richmond 5K Road Race! Already thirteen runners have been automatically entered into the series, and a chance to win a $1000 bursary, just by participating in the race! Click here to see the results for far! The next event in the series will be the Enbridge 5K on April 13^th! Click here for more information about how you can join the Run Ottawa Youth Athletic Series!

Get your training advice right here!

As you start to gear up for this year’s Race Weekend, we can help you stay motivated with excellent training tips from John Stanton, founder of The Running Room . Click here to see this month’s tip on “Marathon Training.”

Fundraising

IT’S BACK! RAISE FUNDS AND RUN FOR FREE

There are two types of champions at the Ottawa Race Weekend: those who cross the finish line and those who run for a cause. The Ottawa Hospital is lucky enough to have thousands of champions who support excellent health care in our region by raising pledges. Their reasons for fundraising are many and varied: to honour a loved one, to support a specific hospital department or to simply give something back to the community.

Last year’s MDS Nordion Ottawa Hospital Race Weekend Challenge was a huge success, raising more than $600,000 for The Ottawa Hospital.

When individuals raise more than $150 in pledges for the Hospital, The Ottawa Hospital Foundation will refund their Ottawa Race Weekend registration fee. It’s easy to qualify:

Register to raise pledges at http://www.ohfoundation.ca/events/orw/index_e.asp
Raise more than $150 in pledges. It’s easy to raise funds online to find out how, visit the above web site.
Bring your pledges to the Foundation booth at the Pfizer Health and Fitness Expo.

We invite you to join us and Run for a Reason! To read about past inspirational supporters or to find out more about raising funds for The Ottawa Hospital, visit www.ohfoundation.ca or call 798-5555, ext. 19820.

ING Ottawa Marathon and MDS Nordion 10K both awarded IAAF Silver Label designation for 2008

Wed, 31 Dec 1969 19:00:00 -0500

Seasons Greetings and Happy Running in 2008!

From the Ottawa Race Weekend!

NEWS

ING Ottawa Marathon and MDS Nordion 10K both awarded IAAF Silver Label designation for 2008

The two feature events of the Ottawa Race Weekend were among the three Canadian races to be recognized by the IAAF for being among the world’s leading road races, with an IAAF Silver Label designation for 2008. According to the IAAF, the world governing body for Track and Field and Road Running, the labeling system awards either a Gold or Silver Label to races in recognition of the efforts employed over the years to build the race into one of the world’s leading road races and will become a significant symbol to runners looking to compete in the best road racing events around the world and to sponsors. Visit www.iaaf.org to learn more!

Registration Now Open!

It is never too early to register for the ING Ottawa Marathon, the MDS Nordion 10K or one of the other events of the 2008 Ottawa Race Weekend. Registration is now open for all events at www.runottawa.ca. A fee increase will take effect on February 15, 2008, so register now and make your commitment!

Mizuno Canada becomes official shoe and apparel sponsor!

Mizuno Canada has signed on to a three-year partnership making them the new shoe and apparel sponsor for all Ottawa Race Weekend events. “We’re very excited to begin this new relationship with Mizuno Canada,” said Susan Longbottom, Ottawa Race Weekend President. “Mizuno Canada fits perfectly with the Ottawa Race Weekend’s commitment to Canadian runners. Ottawa Race Weekend is dedicated to providing the best running event in the country and Mizuno shares our pursuit of excellence through their footwear and apparel. This new partnership will allow us to find new ways to add to the overall experience of our participants including an enhanced Health & Fitness Expo and Souvenir Program.” Click here for more information on the partnership!

ORW launches the Run Ottawa Youth Athletic Series

The Ottawa Race Weekend has launched a new youth running series as part of their ongoing efforts to promote activity among Canada’s youth. The Run Ottawa Youth Athletic Series, will reward Ottawa runners (under 19) who participate in pre-selected community races over the course of the year, with two runners receiving a $1000 bursary.

The series kicks off with the Richmond 5K Road Race on January 20th, and will continue throughout the year with the Enbridge 5K, the MDS Nordion 5K, the MDS Nordion 10K, the Bushtukah Canada day 5K Road Race, the TransCanada Run with the Champions 5K and the Rattle Me Bones 5K Funnybone Race. Click here for more information.

ELITES

ING Ottawa Marathon sets new bar for Canadian runners, and helps them reach for it

The ING Ottawa Marathon, Canada’s premier running event and host to the 2008 Canadian Marathon Championships, is reaching out to Canadian runners with the announcement of a new Canadian Elite Program. It offers guaranteed entry, travel assistance and accommodations to any Canadian athletes who meet an “A” standard at any non-aided certified race. This means running sub 2:22:00 in a marathon or sub 1:07:30 in a half marathon for men. For women any time under 2:47:00 for the marathon and 1:19:00 for the half marathon will earn them elite status. For runners who don’t meet the “A” standard, they can still earn a trip to the championships as a seeded athlete by achieving the “B” standard laid out in the plan. Guaranteed entry and priority placement at the start line will go to any athlete running sub 2:31:00 (full marathon) or 1:11:30 (half marathon) for the men, and sub 3:05:00 (full marathon) or 1:25:00 (half marathon) for the women. Click here for more information!

Online registration now open!

Wed, 31 Dec 1969 19:00:00 -0500

News

A few short months ago, almost 30,000 people descended on Canada’s capital city to reach for their own personal best in the ING Ottawa marathon, the Pfizer Wheelchair Marathon, the MDS Nordion 10K and all of the other events of the 2007 Ottawa Race Weekend. There was a palpable excitement in the air as a new course record was set, and also some added anticipation as other records stood to challenge future Race Weekend participants. For 2007 results and photos, check out our website!

You might think the 2008 Race Weekend is a long way off, but even as the barricades were being taken down and the site was being cleared this past May, organizers were beginning to think about improvements, and how to make 2008 the best Ottawa Race Weekend ever.

Visit http://www.runottawa.ca/ to register your commitment for 2008, making participation in the Ottawa Race Weekend your personal objective this winter. Online registration is open now! Stay tuned to our website and this newsletter for exciting announcements and interesting changes.

We look forward to working with you again this year! Now get back to your summer!

Ottawa Race Weekend 2007: On your marks . . .

Wed, 31 Dec 1969 19:00:00 -0500

Get set . . . go!

What to expect

Race Director John Halvorsen recommends heading down to the Pfizer Health and Fitness Expo as early as possible to pick up your race kit. At 23,000 registrations and counting, this year is going to be busier than ever. “The Expo opens at 4:00 pm on Thursday evening,” explains John. “Volunteers will be standing by to answer any questions and help you get everything you need for your race.” Throughout the weekend, the Pfizer Health and Fitness Expo is also the place to sign up for a course tour or hear inspiring advice from running experts. For more information, check out the Pfizer Health and Fitness pages.

Get your carbs at the pasta dinners!

Keep in touch with runottawa.ca!

Runottawa.ca is your source throughout the weekend for up-to-the-minute news, race schedules and results. You’ll find the Saturday and Sunday schedules posted here: Saturday, Sunday. On Tuesday, May 22 the Ottawa Citizen will include race information pages that should also help in planning your race!

Take advantage of our Sweat Check!

When it is finally time for your event to begin, you will find your start line at the intersection of Elgin and Laurier Streets. Sweat Check is available near the start area; be sure to get there early to avoid a long line up.

Good luck and have fun!

From everyone at the Ottawa Race Weekend, good luck, have a great time, and we’ll see you at the Finish Line!

REMINDER: Registration Caps!

News

Cheer Zones!

Come and be a part of the Ottawa Race Weekend by supporting and encouraging our athletes. Meet new people and win great prizes. Check out our cheer zone locations here.

Live Results by Sportstats

The Ottawa Race Weekend will be offering live results for the marathon and half-marathon events. Track your athlete at 10km, 21.1km and 30km. Friends and family will be able to track you from start to finish at runottawa.ca!

Get Your Training Advice Right Here!

As the final countdown begins, we can help you stay motivated with excellent training tips from John Stanton, founder of The Running Room and nutrition advice from Beth Mansfield, a Registered Dietician, Sport Nutrition and Exercise Specialist with Peak Performance. The tips are updated every month, so be sure to take advantage of advice from the experts.

Think Local… Support the Ottawa Hospital!

Did you know that The Ottawa Hospital Foundation is the local charity of choice during Ottawa Race Weekend? When you ‘Run for a Reason’ through the MDS Nordion Ottawa Hospital Race Weekend Challenge, every dollar raised stays here in our community to support excellent patient care and lifesaving research.

People fundraise for many reasons: Amanda Archibald is running the half-marathon because staff at the Neonatal Intensive Care Unit helped her premature triplets get a healthy start at life. Caroline Price is raising funds—and running her first 10K—in memory of her husband, Graham, who died of cancer last November.

Don’t forget: If you raise $150 or more, the Foundation will reimburse your race registration fee! For more information, contact Shelagh Rolston at 613-798-5555, ext. 19820.

PowerBar Brings Science to Your Race

In order to perform its best, your body needs energy. To help provide that energy, PowerBar has taken their legendary POWERBAR® Sport bar and POWERBAR® Gel and improved it by using cutting edge sports nutrition science to provide an optimized 2:1 carb blend that delivers energy to working muscles when you need it most. That improved energy delivery is called C2 MAX and it equals optimized sports nutrition.

To learn more about C2 Max visit www.powerbar.com today.

Need to Make Travel Plans for the Ottawa Race Weekend?

Why not fly to the finish line with Porter Airlines?

Porter Airlines is pleased to provide an exclusive deal to runners participating in the Ottawa Race Weekend. Porter will fly you in style to the race from Toronto to Ottawa with 10%* off its published fares using promo code ORW10. Porter Airlines is the convenient way to get to the Ottawa Race Weekend. We offer hassle-free flying from downtown Toronto including:

Friendly and attentive service.
Complimentary shuttle bus from Union Station to Toronto City Centre Airport, just minutes from downtown.
Complimentary snacks and refreshments in our modern lounge and in flight
Avoid cramps before and after the race and stretch your legs out in our ample legroom

Go to www.flyporter.com to make your booking and register your email to get more deals from Porter.

* Book by May 26, 2007 for travel between May 24 and May 28, 2007. Promo code ORW10 is valid only in Firm Class. Offer valid between Toronto City Centre Airport and Ottawa. 10% discount applies to the base fare only. Subject to availability.

Ottawa Race Weekend named 2007 tourism event of the year!

Wed, 31 Dec 1969 19:00:00 -0500

2007 Event of the Year!

On March 29th, the Ottawa Race Weekend was named the 2007 Event of the Year by the Ottawa Tourism and Convention Authority. Race Weekend organizers were recognized in front of a crowd of over 350 tourism industry representatives for their outstanding efforts and contributions to tourism in the Canadian capital. This annual award goes to the event with the most significant economic impact, outstanding performance, creative event programming, and support of tourism initiatives.

“It’s wonderful to finally be recognized for our contributions to the tourism industry in our city,” said Ottawa Race Weekend President Susan Longbottom. “We have always known that our event is one of the top running destinations in North America, and now we also have the recognition of our peers in Ottawa for the contributions we have made to our city.”

REMINDER

This year the ING Ottawa Marathon will have, for the very first time, a registration cap of 3,600 participants for its 2007 event. The ING Ottawa Half Marathon will have a registration cap of 9,000. Marathon registration is already over 80% full and it is expected to sell out! So if you are planning to run this exclusive race, considered one of the best in North America, don't wait, register now! A fee increase will take effect for all registrations received after after April 30, 2007. An additional fee increase will be in effect for late registration at the Pfizer Health & Fitness Expo.

News

New start time for the ING Family 2K: The ING Family 2K will now start at 11:00 am on Sunday May 27th at the corner of Elgin Street and Laurier Ave! Register now for the ING Family 2K or one of the other Ottawa Race Weekend events!

Pfizer Health and Fitness Expo: Race Kits are available for pick-up from 4:00 p.m. on Thursday, May 24 until 4:00 p.m. on Saturday, May 26 at the Pfizer Health and Fitness Expo. Remember, you must have your photo ID or confirmation or bib number to pick up your kit. Hop on a course tour or take advantage of great deals from over 50 exciting exhibitors. While you are there, be sure to check out the speaker series featuring adventure racer Ray Zahab, Running Room founder John Stanton and John ‘the Penguin’ Bingham. Click here for speaker schedule and bios! The Pfizer Health and Fitness Expo is also the place to get yourself outfitted in the latest 2007 race gear. Check it out here!

Ottawa Race Weekend Athletic Scholarship: Congratulations to Laura Moulton of Hamilton, ON, the recipient of the 2007 Ottawa Race Weekend Athletic Scholarship. Laura is a promising young runner who was chosen for her outstanding athletic achievements and her dedication to the sport. Laura is a student at the University of Guelph and volunteers with the Run and Read literacy program. The Ottawa Race Weekend Athletic Scholarship is intended to assist aspiring Canadian distance athletes. Check out the scholarship page for more information on applying!

Register before May 1st and get your name on your race bib!: This year when you run your Ottawa Race Weekend event, everyone will know! All participants who register before May 1st will have their name printed on their bib, so that means anyone wishing to change events must do so before May 1st. Changes can be done online at http://www.eventsonline.ca/events/ncm_changes/. After May 1st, any event changes must be done at Race Kit pick-up.

Capture your success! Finish line photography by Action Sports International can be ordered at http://www.asiorders.com/. The ING Ottawa Marathon DVD will allow your family and friends to follow your journey through the ING Ottawa Marathon. Order your personalized DVD at http://www.goactionvideo.com/.

Pasta Dinner: Forgot to order your pasta dinner tickets? Need more? Click here to order online! http://www.eventsonline.ca/events/ncm_pasta.

Friday, May 25th, MDS Nordion Pasta Dinner
6:00 pm (open to all), 100 Kent Street (Ottawa Marriott Hotel) - $25/person
Featuring special guest, adventure racer Ray Zahab!
Saturday May 26th, Race Weekend Pasta Dinner
6:00 pm (open to all), 100 Kent Street (Ottawa Marriott Hotel) - $25/person
Featuring special guest, Running Room founder John Stanton!

Live results by Sportstats: The Ottawa Race Weekend will be offering live results for the marathon and half-marathon events. Track your athlete at 10km, 21.1km and 30km. Friends and family will be able to track you from start to finish at runottawa.ca!

Help them put their best foot forward - be part of Sole Responsibility
Bring your used running shoes and a twoonie to the Pfizer Health and Fitness Expo at the Carleton University Fieldhouse on May 25 or 26 and Sole Responsibility will ship the shoes to Chad, Africa. Visit their website for additional information and other drop off sites. http://www.soleresponsibility.org/.

Get Your Training Advice Right Here!

As you start to gear up for this year’s Race Weekend, we can help you stay motivated with excellent training tips from John Stanton, founder of The Running Room and nurtrition advice from Beth Mansfield, a Registered Dietician, Sport Nutrition and Exercise Specialist with Peak Performance. The tips are updated every month, so be sure to take advantage of advice from the experts.

Running for a Reason

New Ottawa Hospital Race Weekend Challenge ad hits the airwaves

The MDS Nordion Ottawa Hospital Race Weekend Challenge commercial recently began airing on local TV stations. Click here to see the ad now.

The spot was shot over two days at locations inside The Ottawa Hospital’s Civic Campus, including the ER and operating rooms. More than 50 extras are featured in the spot, including Ottawa Hospital nurses and runners from all over the city.

Send the link to your friends and get the word out about running for a reason during the Ottawa Race Weekend! All funds raised will support improvements in patient care and research at The Ottawa Hospital.

Start fundraising today by calling Shelagh Rolston at 613-798-5555, ext. 19820, or visiting www.ohfoundation.ca.

Donate and find out who you helped!

The Canadian Athletes Now Fund (CANFUND) is the official national charity of the Ottawa Race Weekend. The 2008 Olympic Games in Beijing are just over a year away and this is a critical time for our athletes. The Fund has over 310 Canadian athletes from across Canada both able bodied and paralympic on our current waiting list.

We are challenging Ottawa race weekend runners/walkers to raise $208 each. This would provide 69 Canadian Athletes with $6,000 each for better equipment, coaching, travel costs and proper nutrition. You may never represent Canada but the impact your support will have in Ottawa will make you a part of an athlete's Olympic journey.

You will be told the name of the athlete that you have helped to support. To join our team, or for more information: www.CanadianAthletesNow.ca or
1-866-937-2008.

Fun and games

Are you planning to attend one of the speaking events at the Pfizer Sport and Fitness Expo? Who are you most excited to see? Who would you like to see that isn’t included this year? Send us your thoughts by May 20 and you will be entered in a draw to win a Race Weekend prize pack!

Congratulations to our Share Your Story contest winner—and the owner of a brand new pair of Race Weekend binoculars—Ian Cordner from Lachine, Quebec. You can see read his story and other inspiring accounts here.

Need to make travel plans for the Ottawa Race Weekend?

Why not fly to the finish line with Porter Airlines?

· Friendly and attentive service.

· Complimentary shuttle bus from Union Station to Toronto City Centre Airport, just minutes from downtown.

· Complimentary snacks and refreshments in our modern lounge and in flight

· Avoid cramps before and after the race and stretch your legs out in our ample legroom

Go to http://www.flyporter.com/ to make your booking and register your e-mail to get more deals from Porter.

*Book by May 26, 2007 for travel between May 24 and May 28, 2007. Promo code ORW10 is valid only in Firm Class. Offer valid between Toronto City Centre Airport and Ottawa. 10% discount applies to the base fare only. Subject to availability.

Share Your Story With The Ottawa Race Weekend!

Wed, 31 Dec 1969 19:00:00 -0500

News

ING Ottawa Marathon caps registration at 3,600!

In order to ensure the most positive race experience possible for all runners and walkers, the ING Ottawa Marathon will have, for the very first time, a registration cap of 3,600 participants for its 2007 event. Event registration is already over 60% full and it is expected to sell out! So if you are planning to run this exclusive marathon, considered one of the best in North America, don't wait, register now!

Don't Forget to Check for Updates to Manny's Blog

As Elite Athlete Coordinator for the ING Ottawa Marathon and the MDS Nordion 10K, Manny shares his thoughts, stories and feedback on what makes elite athletes so important to our event, and why it is becoming so important to them.

Share Your Story With Us

The ING Ottawa Marathon and MDS Nordion 10K attract tens of thousands of people to Canada’s capital city, and every single one has a story to tell. Share Your Story is looking for yours.

Are you running in memory of someone? Are you participating to prove to someone else, or yourself, that you can? Have you overcome obstacles in your journey towards this event? Have you been to every single race weekend for the past ten years? Or have you been inspired to make this your first?

Whatever it is that is bringing you to Ottawa this spring, the organizers of the Ottawa Race Weekend want to know about it. We know that the community that comes together every year for our event is a very special one. . . please use Share Your Story to tell us how, and why, you are a part of it.

Get Your Training Advice Right Here!

Mayor O'Brien Launches Fundraising Challenge

On February 16, Mayor Larry O’Brien and a who’s who of local business leaders helped launch the MDS Nordion Ottawa Hospital Race Weekend Challenge at an event at Lansdowne Park. They challenged other corporations to step up and raise much-needed funds for The Ottawa Hospital. Mayor O’Brien is also training to run the 10K during Race Weekend. Click here for photos and details from the launch.

Find out how to get your workplace involved in this fun corporate challenge by calling Shelagh Rolston at 613-798-5555, ext. 19820, or visiting www.ohfoundation.ca.

Fun and games

Congratulations to our photo contest winner - and the owner of a brand new Timex watch - Marie-Claude Gregoire from Halifax, Nova Scotia. You can see her picture from last year’s MDS Nordion 10K below! Congratulations, Marie-Claude!

Share Your Story Contest

Share your Ottawa Race Weekend story and win! Post your story online before April 20th and we will select one story to win a pair of Ottawa Race Weekend binoculars.

Good luck!

Ottawa Race Weekend Reminder: Fee Increase February 15

Wed, 31 Dec 1969 19:00:00 -0500

News

Fee Increase: February 15

A fee increase will take effect for all registrations received after February 15, 2007. Fees will increase again for registrations received after April 30, 2007. An additional fee increase will be in effect for late registration at the Pfizer Health & Fitness Expo.

Register now to make your commitment!

Online Volunteer Sign-up Now Open

Click here for more information

Ottawa Race Weekend—Then and Now

As anyone who has ever organized any event can understand, the Ottawa Race Weekend doesn’t exactly come together on its own. Instead, two full time staff, a board of directors, a race committee and over 1,500 amazing volunteers manage to create an unforgettable experience for thousands of athletes every year. One of those employees, Jim Robinson, the ORW’s General Manager, has been with the organization since 1996.

“The weekend, which includes the ING Ottawa Marathon and the MDS Nordion 10K, is one of Canada’s best racing festivals,” says Jim. “I am proud to have been a part of this event for so long, and to have seen it grow and change in so many ways. When I started with the race in 1996 there were fewer than 5,000 participants, and I still remember how exciting it was when we broke the 20,000 mark in 2003. This year, as runners, walkers and wheelchair athletes come from all over the world to take advantage of everything the Weekend has to offer, I am so excited to see our once small event grow to over 30,000 people! In 2007 I am especially excited about changes such as the earlier half marathon start time (8:30 a.m.) and the new marathon and half-marathon race courses. Every year a huge and dedicated team of volunteers work together to make it a little bit better than the year before. Those people are the reason our event keeps growing, and I am so proud to be working with them again this year. See you all in May!”

Training

Whether this is your first Race Weekend, or your twenty-first, we can help you stay motivated with excellent training tips from John Stanton, founder of The Running Room and nutrition advice from Beth Mansfield, a Registered Dietician, Sport Nutrition and Exercise Specialist with Peak Performance.

This month, be sure to check out conditioning tips from the Running Room on our Training page.

Fundraising update

Raise Funds for the Ottawa Hospital . . . and Run for Free!

When individuals raise more than $150 in pledges for the Hospital, The Ottawa Hospital Foundation will refund their Ottawa Race Weekend registration fee. It’s easy to qualify:

1. Register to raise pledges for The Ottawa Hospital.

2. Raise more than $150 in pledges.

3. Bring your pledges to the Foundation booth at the Pfizer Health and Fitness Expo.

Foundation staff will collect your pledge form and funds raised, verify your registration and reimburse your Race fee. It’s easy to raise funds online. Visit our online fundraising site and start raising pledges today! While there, read about past inspirational supporters, find out how to direct your funds to an area of the Hospital that means most to you, and see who has raised the most money so far. For more information, call 613-798-5555, ext. 19820.

Fun and games

Do you or your family and friends have pictures from a past Ottawa Race Weekend that you would like to share with the world? Send us the best photos you have of your experiences (newsletter@runottawa.ca) and if we choose yours to post on the website, you will be entered in a draw to win a Timex watch! Photos must be received by March 12.

The winner of last month’s trivia contest, and the owner of a brand new Timex watch is Jane Davies from Pickering, Ontario. Congratulations, Jane!

Question: What was the name of the Canadian runner who broke a 22-year old record at the 2006 Ottawa Race Weekend, who held the previous record and what was it?

Answer: Lioudmila Kortchaguina ran the 2006 marathon with a time of 2:29:42, beating the 22-year old record, 2:30:37, held by Syvia Rueggar.

The Best of the Best at the Ottawa Race Weekend

Wed, 31 Dec 1969 19:00:00 -0500

Putting it all on the line: Elite Long Distance Runners

Every year the Ottawa Race Weekend attracts elite athletes from all over the globe to compete in its events. These athletes are at the top of the sport, and yet many participants and spectators don’t recognize their names. We want to change that. Starting this month Manny Rodrigues, Elite Athlete Coordinator for the ING Ottawa Marathon and the MDS Nordion 10K, will share thoughts, stories and feedback on what makes these phenomenal athletes so important to our event, and why our event is becoming so important to them. Check out Manny’s thoughts opinions and expertise at his blog.

We’ll help you stay motivated with excellent training tips from John Stanton, founder of The Running Room and nutrition advice from Beth Mansfield, a Registered Dietician, Sport Nutrition and Exercise Specialist with Peak Performance.

News

Catherine Ndereba makes Canadian debut at MDS Nordion 10K

Catherine Ndereba of Kenya (better known as Catherine the Great in running circles) currently one of the best female marathoners in the world, will make her first ever Canadian race appearance at the 2007 MDS Nordion 10K, where she will challenge 2006 champion Tatyana Hladyr of the Ukraine. The competition is sure to be interesting, as Ndereba and Hladyr last faced off at the ING New York City Marathon in November, when Hladyr’s time of 2:26:05 edged out Ndereba (2:26:58) for second place.

Click here for the full story.

Scholarship to assist Canadian athletes increased for 2007

Organizers of the Ottawa Race Weekend are happy to announce the return of the National Athletic Scholarship to be awarded to an up-and-coming Canadian runner. The scholarship, now $4000, aims to develop the sport of distance running in Canada.

Click here for more information!

Registration now open

It is never too early to register for the ING Ottawa Marathon, the MDS Nordion 10K or one of the other events of the 2007 Ottawa Race Weekend. Registration is now open for all events on our website. A fee increase will take effect on February 15, 2007, so click here to register and make your commitment!

Fundraising update

Champions run for a reason

There are many types of champions at the Ottawa Race Weekend: those who cross the finish line; those who will win their events; those who will also run for a cause. The Ottawa Hospital is lucky enough to have thousands of champions who support excellent health care in our region by raising pledges.

Their reasons for fundraising are many and varied: to honour a loved one, to support a specific hospital department or to simply give something back to the community.

Twelve-year-old Anna McCorriston rallied her skating club after The Ottawa Hospital helped save her mother’s life following cardiac arrest. Karine Glenn runs and raises funds to thank the Hospital for the excellent care and support her family received while her husband Colin fought and beat cancer. You can read their stories, along with those of other inspirational supporters, at www.ohfoundation.ca.

To find out how you can complete your Race Weekend experience by raising funds online, visit the website address above, or call 613-798-5555, ext. 19820.

Fun and games

Survey question

What Canadian celebrity would you most like to see running in the Ottawa Race Weekend? Please send your answers to newsletter@runottawa.ca.

Results of the Name this Newsletter contest!

The proud owner of a new pair of Rudy Project Sunglasses is Michelle Powell, of Chateauguay, Quebec. Michelle’s submission The Pulse/Le pouls was chosen by our judges as the Ottawa Race Weekend e-newsletter’s new name. Thank you to all who entered!

Trivia contest

If you didn’t win the name this newsletter contest, but you would still like to win a great prize, you should consider entering this month’s trivia contest. Send your correct answer to newsletter@runottawa.ca by February 10, 2007, and we will enter your name in a draw for a Timex watch:

What was the name of the Canadian runner who broke a 22-year old record at the 2006 Ottawa Race Weekend, who held the previous record and what was it?

Ottawa Race Weekend 2007

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2007 ING Ottawa Marathon
and MDS Nordion 10K!

At this time of year spring can seem very far away. The days are shorter, and chillier, and boxes of mittens and toques are being brought up from the basement. It may be easier to run than it was during the August heat wave, but it is definitely harder to leave that warm bed in the morning!

For those of us at the Ottawa Race Weekend, however, we have been thinking about Spring 2007 almost since Spring 2006 came to a close! It’s hard to believe there is only half a year until the next ING Ottawa Marathon and MDS Nordion 10K.

As always, we are excited about the new opportunities that lay ahead and about creating the best race experience possible for our runners. We know that you start to get ready early, and we like to be right there with you! Registration is officially open and this year we are kicking things off with a new look for our website and newsletter. Every month you will receive news about the ING Ottawa Marathon and MDS Nordion 10K right in your inbox.

One big change for next year will be the new early start time for the ING Ottawa Half Marathon. We heard your feedback and in response, the 2007 race will start at 8:30 a.m.

As you start to think about your run next spring, I encourage you to take a look around our new website www.runottawa.ca—get to know the organization working for you!

Looking forward to our year together,
Susan Longbottom, President
ING Ottawa Marathon and MDS Nordion 10K

News

Registration Now Open

Bourahmdane, Matui, Adilo and Cheruiyot Confirm Return to ING Ottawa Marathon

Already, elite athletes from the 2006 event are flocking back to face off on May 27 next year. The 2006 champion Abderrahime Bouramdane (Morocco) will race Amos Tirop Matui (Kenya), Kasime Adillo Roba (Ethiopia), David Cheruiyot (Kenya) and top Canadian Matthew McInnes for the crown. On the women’s side, Canadian marathon champion Lioudmila Kortchaguina—who this year smashed a 16-year old course record with her time of 2:29:42—is confirmed to return to the event. She will face Helena Kiprop (Kenya) and second-seed Canadian marathoner Nicole Stevenson.

Click here for the full story!

Accommodation

The ING Ottawa Marathon and MDS Nordion 10K attract thousands of participants and spectators to the city of Ottawa over the course of the Race Weekend. Hotel rooms fill up fast, so if you are planning on staying in the city check out what is available and book early!

Fundraising Update

Formalizing a great partnership

MDS Nordion and the Ottawa Hospital Foundation have officially joined forces—and it’s a perfect fit! The global leader in health and life sciences entered into a five-year partnership in support of the Foundation’s annual fundraising challenge at the Ottawa Race Weekend. Of course, MDS Nordion employees have been a huge part of the Race Weekend for years, raising an incredible $400,000 for The Ottawa Hospital since 1998.

Now MDS Nordion and its dedicated staff invite you to Run for a Reason! Every year, thousands of participants like you raise funds in honour of a loved one by supporting treatment and research for debilitating diseases such as cancer, diabetes or Alzheimer’s. And all proceeds stay right here in our community!

To read about past inspirational supporters or to find out how you can complete your Race Weekend experience by raising funds online, visit www.ohfoundation.ca or call 798-5555, ext. 19820.

Name this newsletter!

A brand new newsletter deserves a brand new name; send your ideas to newsletter@runottawa.ca. If your idea is chosen you will win a pair of Rudy Project Sunglasses!

Ottawa Race Weekend: The Pulse Newsletter

Ottawa Race Weekend Newsletter â July 2010

RACE NEWS

Regular registration for 2011 Ottawa Race Weekend opens September 1!

Four elite marathon runners finish below Ottawa Marathon course record

Check out your Race Weekend results!

Run For A Reason participants raise record amount in support of the Ottawa Hospital!

Upcoming events!

MOTIVATION

A truly inspiring story about running, health and the power of community

HEALTH AND NUTRITION

Eating for Peak Performance

Eat and Run: Tandoori Chicken Skewers

RUNNING WITH YOUR FEEDBACK!

The Pulse - May 2010

Ottawa Race Weekend Newsletter – May 2010

RACE NEWS

Pfizer Health and Fitness Expo – Everything you need to know!

Race kit pick-up! Only available at the Pfizer Health and Fitness Expo

Get your tickets for the pre-race pasta dinner!

Reminder about wave starts for the Half Marathon!

There’s still time to enter the Great Run Ottawa Playlist contest

Elites athletes aim to break world records at ORW

A new 10K world record will yield $100,000 prize

TIMEX LAUNCHES NEW TECHNOLOGY AT RACE WEEKEND TO ENSURE YOU STAY ON PACE!

Medalists to Run for CAN Fund, the Official National Charity of Ottawa Race Weekend

Help turn the 2010 Ottawa Hospital Challenge into a million dollar success!

Africa Still Needs Your Shoes!

Volunteer at this year’s Race Weekend

MOTIVATION

One Runner’s Journey

Wheeling the Ottawa Race Weekend

Don’t let fear affect your performance on race day

HEALTH AND NUTRITION

Stay hydrated during your Race Weekend event

Eating for Peak Performance

Eat and Run: Banana-Pecan Pancakes!

RUNNING WITH YOUR FEEDBACK!

The Pulse - April 2010

RACE NEWS

Going, going, gone! Last chance to register for the Family 2K and Kids Marathon!

Introducing Wave Starts!

A different kind of medal for Family 2K Race finishers

The Great Run Ottawa Playlist contest – like music to your ears

Exciting Volunteer Opportunities

Fly Porter to Ottawa for Race Weekend 2010

Introducing Ottawa Race Weekend Media Sponsors!

Medalists to Run for CAN Fund, the Official National Charity of Ottawa Race Weekend

Help turn the 2010 Ottawa Hospital Race Weekend Challenge into a million dollar success!

Africa Still Needs Your Shoes!

Other Upcoming Events!

Four great ways to stay on top of the latest Run Ottawa news

MOTIVATION

One Runner’s Journey

HEALTH AND NUTRITION

Eat and Run

RUNNING WITH YOUR FEEDBACK!

The Pulse - March 2010

RACE NEWS

Register for Ottawa Race Weekend now!

Free subscription to iRun

Fashion forward

Exciting Volunteer Opportunities

Fly Porter to Ottawa for Race Weekend 2010

Introducing Ottawa Race Weekend Media Sponsors!

Africa Still Needs Your Shoes!

Help turn the 2010 Ottawa Hospital Challenge into a million dollar success!

Other Upcoming Events!

Four great ways to stay on top of the latest Run Ottawa news

MOTIVATION

Wisdom in Motion: Tapering

One Runner’s Journey

Combating Low Motivation During Training

Training Jukebox

HEALTH AND NUTRITION

Eat and Run

The Pulse - FEBRUARY 2010

RACE NEWS

Race in Style!

Exciting Volunteer Opportunities

Ottawa Race Weekend Newsletter â July 2010

Ottawa Race Weekend Newsletter â July 2009

Ottawa Race Weekend Newsletter â April 2009