Aug 31 2015
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Train With Grains Recipe: Double Breakfast!

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Train With Grains Recipe: Double Breakfast.  By CRS Community Leader Steve Layton.

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. For today’s recipe Steve Layton serves up a double breakfast for those long run days where you need to fuel both before and after your run. A hearty bowl of oatmeal before and a stack of delicious pancakes for after! Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50! 

So you know the drill by now, it’s long run day!  You’re going to get up early, you’re going to fuel up and you’ll pound the pavement for hours on end until you hit the milage required to know you got it in the bag when race day comes.

For me, this part of training early on was not necessarily a pleasant one, I commonly found myself running out of steam mid run when only relying on gels and sports drinks and then was ravenous for food the rest of the day.

To remedy this I did some research (and trial and error) to determine a solid fix, and thus my long run double breakfast program was born!

Breakfast 1: Oatmeal Bowl of Champions!

I know what you’re thinking, oatmeal, super original right?  Well it gets the job done providing a solid base of slow burning carbs in your stomach for when you head out on a long effort, and you can have a little fun with it.

What to do: 

Make 1/2 cup of instant oats by mixing about 1 cup of water in a bowl with the oats and put that in the microwave for about 1 minute or until they oats are puffing up in the bowl.

Now that was hard I know, we have oatmeal!  Now the fun part!

Add the following to oatmeal while it’s piping hot so it melts in to it!

2 Tablespoons of chunky peanut butter (or whatever nut butter you got handy)

1 Tablespoon of honey because if it’s good enough for bee’s it’s good enough for me!

Then stir all that together and you’re ready to add some toppings.

1/4 Cup of Almonds and Raisins if you’re in to that sort of thing!

1/4 Cup of granola on the top cause why not add some more crunch!

That’s it!  Consume this blend of slow burning energy about 30-40 minutes before you head out the door and you should have a solid power base to run for the next few hours.

Breakfast 2: Long Run Done GIVE ME ALL THE FOOD!

We know the post long run breakfast should be a well balanced meal to aid in recovery of tired muscles but all we can think at this point is “GIVE ME ALL THE FOOD!”.

You know what, that’s fine too because this second breakfast fits that bill with a combination of carbs, protein and sugars to get you fixed up in the recovery department while taking away those short-term “OMG I’m tired, hungry and wolves are after me” feelings you have right now.

To meet this need we will once again be looking to instant oats, but this time they will be transformed into delicious oatmeal pancakes (yes I know, oats again, what can I say I like oatmeal.

This recipe is a little more tricky then the oats in a bowl so you might want to make the batter in advance of your long run so you can pour and go when you get back.

Oatmeal Pancakes:

3/4 cup quick-cooking oats

1 1/2 cups plus 2 tablespoons well-shaken buttermilk, divided

3/4 cup whole-wheat flour

1 1/2 teaspoons baking powder

3/4 teaspoon baking soda

1 tablespoon honey

1/2 teaspoon salt

1 large egg, lightly beaten

2 tablespoons unsalted butter, melted

1 tablespoon packed brown sugar

1 Super soft old banana

What to do:

Start by microwaving 3/4 cup milk until you got Steve Latyon TrainWithGrains Blogsome warm to hot milk.

Pour the oats in with the warm milk and stir in the honey to hot mix and let it soak for about 10 minutes allowing the oats to hydrate as much as you might need to after a run.

In a larger bowl you need to combine the flour, baking power, baking soda and salt and whisk that all together.

Stir the egg, butter, brown sugar and a cold 3/4 cup of milk and the now fully hydrated oat mixture and mash in the soft banana in it’s own bowl, then mix that with the dry ingredients.

Whisk that until it’s smooth like Lionel Richie. Feel free to listen to “Say You, Say Me” if it helps your process! You can also add more milk, or as I like to do add coconut milk, to get the consistency of the batter to where you like it.

Now all you have to do is pour pancakes any size you like in to a medium heated frying pan that was greased with a little butter and off you go.

Personally I then like to toss a few eggs and some bacon on the side of these cakes and a liberal does of real maple syrup for the perfect post run solution to Runger.  Enjoy!

* Share your favourite pre or post run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a $50 “Good In Every Grain” prize pack! 

Aug 27 2015
0

From East Van With Love.

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VANCOUVER August 27th 2015. Digital Champion Ryan Chilibeck started running a few years back to shed some weight and quickly got hooked on living a better and balanced life. His greatest running accomplishment to date has been founding the East Vancouver Run Crew! In just over a year he’s seen new friendships made, many beers drank, and hundreds of kilometres run with his crew. When he’s not running, you’ll find Ryan hanging out with his wife and daughter or working at his pizzeria in East Vancouver.  Connect with Ryan on Twitter and Instagram!

From East Van With Love. By Ryan Chilibeck 

Some of you are probably wondering just who I Ryan Chilibeck Blog 1am? I have yet to show up for any of the STWM training runs and am perpetually absent from starting corrals of Canada Running Series events in Eastern Canada. I am heavily removed from the Toronto running scene yet here I am, an absolute nobody with an overly enthusiastic audience. Perfect! Being the only Westerner on the STWM Digital Champions team, I’ve been given the opportunity to travel to the “Centre of the Universe” for the big foot race and BTGYYZ, a bigger summit of Run Crews from around the world. As I’ll be out there to represent the growing running scene on the west coast and the East Van Run Crew (see photo at left), I felt it was only fitting to offer a little glimpse of my path to the Scotiabank Toronto Waterfront Marathon. Let’s talk about my home, East Vancouver.

Like most people who are too distracted (aka lazy) to do strengthening exercises at home, my training starts and ends at my front door. When most people think of Vancouver, their minds immediately wander to those glorious sunrise runs around Stanley Park, watching all the beautiful people doing the False Creek shuffle or (for the adventurous folk) visions of a technical trail outing in North Vancouver while catching jaw-dropping views of the Pacific Ocean along the way. Well, scrap those thoughts. I am here to give you a street-level, urban runner’s view of hitting the uneven pavement and neglected alleyways in my area of town.

Having moved from downtown a couple of years ago, it took me a while to carve out my appetite for exercising on the East Side of Main Street. I hated running so much when we first moved; it was hilly, grungy, hard to get around without hitting stoplights, it smelled like oil tankers/chemical fires/chicken processing plants, I was randomly harassed by weirdos on a run-to-run basis, it’s inescapably hot in the summer, it rains a little harder in the winter…oh, and the alley cats are scary and have really sharp claws. It was the complete opposite of stepping out onto the seawall from our downtown condo: the scenery was amazing, people were friendly, and like-minded individuals exchanged perfect smiles as their Boston Terriers sniffed each other’s butts. It was flat. It was clean. It was basically a runner’s dreamland. Despite its apparent perfection, one thing always rubbed me the wrong way…there was no grit, no emotion, no distress. Nowadays, I’ve learned to embrace my surroundings (except the cats) and can’t seem to stop finding new gems every time I head out for a cruise. Here are some things you can expect the next time you’re on the West Coast and want to join me and the East Vancouver Run Crew on a run:

The Hills

Don’t be fooled by all this “sea level” banter. Once you cross Main Street, expect to feel a little leg burn. No matter which street you turn down, it seems like you are greeted by yet another gentle climb. It’s not quite North Shore hilly but they are big enough to be annoying and small enough to still make it fun. At the end of the day I take comfort that when the “big one” hits, we should be some of the safest people in all of the (lower main)land.

The Art

Ryan Chilibeck Blog 2I wouldn’t necessarily categorize the witty graffiti, half finished murals and countless lion statues as “fine art”, but after a while you start to see the beauty in the persistence. Aside from the iconic East Van Cross, I don’t recommend that you look at each piece of art individually; instead, view East Vancouver as a priceless collection of work that spans generations, tastes, religious beliefs, political alliances, good taste, poor humour and everything in between. Keep your camera handy.

The Scenery

The beautiful ocean and mountain views aside, where else can you sprint through water parks, by amusement parks, along urban railways, down littered alleyways and around oddly shaped tracks? After a long run, do yourself a favour and find a perch to watch the sun set behind the downtown skyline. It’s pretty cool to witness the City of Glass light up, glow and then go right back to sleep.

The Breweries

At last count, there are 14 craft breweries (and growing) on our side of town. So many beer, so little time! If you pop in to see what’s on tap, look closely and you’ll probably see someone from EVRC with a flight of beer in front of them. When you come to town, do yourself a favour and plan out a little walking tour of the area to visit the many tasting rooms. If you want to step it up a notch, get some friends together and map out a fun run from brewery to brewery. It’ a good way to kill an afternoon and a bunch of brain cells all in one hazy, beer-fueled fell swoop.

The Community

Take a stroll down Commercial Drive and tell me you aren’t a little confused, enticed and maybe a little scared. The street oozes energy from the Skytrain to Sex Shops. As you walk along, you’ll see young families, old school Italians, artists, buskers, bakers, protesters, bike polo’ers, espresso drinkers, patio dwellers and everything in-between, all living, conversing and breathing energy into this rare Vancouver neighbourhood. I really love living, working and raising my child in this community… just don’t leave anything valuable in your car.

Much like the characters of East Vancouver pump the veins of Commercial Drive, the runners that make up East Vancouver Run Crew do the same. You would think that going for runs would be the cornerstone of our crew…well, it’s not. Our growing family gathers one or more times a week to engage in a little physical activity but then we sit down to a family dinner of barley pops, cheese sticks and story time. We live by one simple rule that helps to maintain a high energy, equal and fun environment for anyone that shows up: No Jerks Allowed.Ryan Chilibeck Blog 3

So that’s it…an insider’s view of East Vancouver. No matter where you live, just remember to get out and explore every inch around you. My guess is there are some pretty confusing, enticing and scary things in your area of the world. Go find them! That said, if you ever find yourself on the left coast and itching for a run, look me up and come out with us at the East Van Run Crew. We like new people BUT the first round is on you!

Aug 25 2015
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Train With Grains Recipe: Banana Blueberry Chocolate Chip Muffins

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Train With Grains Recipe: Banana Blueberry Chocolate Chip Muffins.  By CRS Community Leader Lisa Davidson.

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. Today’s recipe is a sweet and satisfying post-run treat, without any added sugar! As soon as you see how easy it is to make Lisa Davidson’s Banana Blueberry Chocolate Chip Muffins, we’re sure you’ll want to try them yourself! Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50!

Lisa Davidson Blog 2As the mom of a very active 4 year old, I am often on the go. Between teaching my yoga classes, hitting the gym for strength training or heading out for a run (in between all the other “mom” things I need to do), I am always busy! As a result, I am not the best at having healthy snacks to throw in my bag. I am scoring high points with meals on a regular basis, but snacks, not so much. My little guy will be content with bananas or apples or blueberries…really any fruit and my kid will inhale it. I usually have a bag of almonds in my bag, but sometimes I want more. That is when I cave in and hit up the closest Starbucks for their Banana Chocolate Chip muffin. I know, I know, you don’t even need to say it…not the healthiest choice. But it is so good, especially when they warm it up for you. I can’t help it, it is a guilty pleasure, especially as a treat the day after a race. I am not alone right? No? Just me? Alrighty then.

This began my quest to find a healthy guilt free muffin recipe. A muffin that I could enjoy eating the whole thing and not just the muffin top – Seinfeld, anyone? Again, just me? Well I found a recipe that is so, so, so good and ticks all my must-haves for a healthy muffin treat.

Banana Blueberry Chocolate Chip Muffins. Zero white sugar and zero oil.  Just all good and all delicious melt-in-your-mouth-give-me-more-I-want-all-the-muffins!

These are quick and easy to make. I will generally ignore a recipe if the ingredient list is too long or if they take too long to make, but this was perfect. These muffins are great to eat on the way to the gym or to teach, or as a snack after I have completed a training run. The best part is they are also 100% kid approved and my son doesn’t miss the sugar one bit!

Ingredients

  • 1 cup plain Greek yogurtLisa Davidson Blog 1
  • 2 ripe bananas
  • 2 eggs
  • 2 cups rolled oats (old fashioned or quick)
  • ¼ cup brown sugar (I use Giddy YoYo raw cane juice crystals)
  • 1½ tsp. baking powder
  • ½ tsp. baking soda
  • ½ cup chocolate chips, mini or regular (I used a little less than ½ and then piled in the blueberries)
  • Since the original recipe is just banana and chocolate chips, I went crazy with the blueberries! Pile in as many as you want!

Instructions

  1. Preheat oven to 400F and prepare a muffin pan by spraying cavities with cooking spray or lining them with paper liners*. Set aside.
  2. Add all ingredients except for chocolate chips to a blender or food processor and process on high until oats are broken down and batter is smooth and creamy. Stir in chocolate chips by hand.
  3. Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full. Optional: Sprinkle a few chocolate chips over the top of each muffin.
  4. Bake for 15-20 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week and enjoy!

Note:

* If using paper liners, you’ll want to spray them with cooking spray as well, since the lack of oil in these muffins could make them stick to the liners after baking.

* Share your favourite pre or post run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a $50 “Good In Every Grain” prize pack!

Aug 24 2015
0

Seven Life Lessons I Learned From Running Marathons

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TORONTO August 24th 2015. Digital Champion Jarek Pachocki started running on the treadmill, motivated by a resolution to lose some weight. One day while he was out walking his black Labrador Retriever Sutton, Jarek passed a group of runners and thought to himself: Maybe I should try running? The next day he went to the Running Room for some advice and new gear and in April 2012 he completed his first 10k race! Since then, Jarek has run 4 marathons and this year’s Scotiabank Toronto Waterfront Marathon will be his 5th. He loves the challenge of the marathon and believes that in order to grow in life, we have to go beyond our comfort zones. When he’s not running, Jarek is a Catholic priest, member of the Missionary Oblates of Mary Immaculate, co-pastor of St. Patrick and St Lawrence parishes in Hamilton, ON. Connect with Jarek on Twitter and on his blog.

Seven Life Lessons I Learned From Running Marathons. By Jarek Pachocki. 

There is a line in the “Spirit of the Marathon” movie that captured it all: “When you cross that finish line, no matter how slow or fast, it will change your life forever” -Dick Beardsley (an American long-distance runner best known for his close finish with Alberto Salazar in the 1982 Boston Marathon). There is no doubt that your life won’t be the same after finishing a marathon; and here are some lessons I have learned from it:

1. Enjoy Every Moment of Your Life

Jarek Blog Image 142.2km is a long distance and every kilometer brings something unique to the experience. The excitement of first kilometers, the challenging thoughts that run through your head when you reach the late 20s, the sore painful 30s, the joyful (but so long…) last 500 meters, and feeling of accomplishment and relief after crossing the finish line – all of this makes it an unforgettable experience. And you don’t want to miss any of it. The key to embracing the race is to embrace every kilometer of it with pain or joy; because when you pass it, you won’t be back there any more. Our life is a journey taken one day at a time. You certainly don’t want to miss it – since you cannot relive a particular day or particular moment. So be present and intentional in the way you live your life!

2. You Gotta Have Friends

To be honest, I’m usually a “lone ranger” while I’m running… It gives me time to workout many things in my mind, refocus in life and face and deal with my own challenges and demons. However, the experience of participating in the STWM Digital Champions this year has given me an appreciation of having “running buddies”. Digital Champions is a group of runners who share their journey towards the Scotiabank Toronto Waterfront Marathon through social media and other means of the digital world. On a number of occasions we have had an opportunity to meet the person hiding behind the picture profile. Friendly chats, sharing stories, goals and aspirations, truly gave me a better understanding that we are all on a common journey. Not only in training for a marathon, but also in the best social network on the market, namely “real life”! And you need friends in real life to share the journey, to encourage and support each other. So appreciate the friends you have in life! They are a real gift.

3. Everybody Is Equal

When you put your bib on, there is a number on it and your first name (thanks for this Scotiabank Toronto Waterfront Marathon!). There are no titles, educational accomplishments, income, family background, political preferences or beliefs, or your sexual orientation… No, because we all stand on this start line facing a challenge of 42.2km ahead of us. We are in it together! Unfortunately in life we sometimes “label” people because of everything else that doesn’t appear on our race bib. Appreciate the differences, celebrate the diversity on this common journey of life!

4. Every Uphill Has a DownhillJarek Blog Image 2

There is no doubt that hills come as a challenge in any race; especially when your body has gone through dozens of kilometers already. I say this mantra as I climb every hill: “Remember, every uphill has a downhill”. A painful climb will always be rewarded by a “relaxing” downhill somewhere. One day I saw a page on my desktop Runner’s World calendar that said: “Don’t expect everyday to be better than the last. Some days will be slower than others, and some days might even hurt a bit more. But as long as you’re on the road, it’s a good day.” Keep going!

5. No Pain No Gain

I have to confess that my biggest weakness in training for a marathon is lack of LSD (Long Slow Distance) runs. I could start counting my excuses here, but the bottom line is that they are long, exhausting, boring and often painful. The marathon is a long 42.2km and you cannot count only on multiple 10k runs, you have to embrace the pain in order to gain. And just like in life, setting good intentions, giving your best effort, overcoming failures and struggles, and making an intentional effort to work on relationships will help you live your best life!  Because there is no gain without pain.

6. Living With Purpose

They say running is 80% mental effort and 20% physical effort…and they are right! So far, every marathon I’ve done, around the third quarter of the distance a question pops out in my mind, “Why am I doing this?” That’s the moment when you “make it or break it”. And just like in life, the sense of purpose will help you to accomplish the goal you’ve set up for yourself. A positive answer to this WHY question brings meaning to what you do… running a marathon, taking on particular responsibility, making commitments, building and sustaining relationships, simply living your life to the fullest.

Jarek Blog Image 37. Legacy of the Finish Line

There is that overwhelming feeling when you cross the finish line of accomplishment and relief at the same time. You’ve just done something that many people are not able (or not willing) to do. You’re a marathoner! Then the reflection follows, “How did I do?” “Was I happy with the race?” “Would I do it again?”

Believe it or not, there will be a day when each one of us will cross that final finish line of our life… Don’t wait till then! Ask the questions now, “How am I doing?” “Am I happy in life?” “What’s important in my life?” “How can I change?”

 

 

 

Aug 19 2015
0

Show Us Where You Run to WIN a STWM Prize Pack!

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“Growing up in Toronto, I always felt like I had a good sense of the city. It wasn’t until I started running that I realized how much of it there is left to discover. Every time I head out for a run, I feel like I come across a new neighbourhood, a new intersection, a new landmark.” –Danielle O’Hanley, STWM Digital Champion Ambassador.

We want to celebrate the amazing places where you run as your training for the Scotiabank Toronto Waterfront Marathon! We’re giving away 9 STWM Prize Packs including an Asics Training Singlet and Ciele Athletics STWM FASTcap!

Step 1: Take a photo of your favourite place to run in your hometown. Is it the local track, along the trails, or through busy city streets? We want to see the places where you’re putting in the kilometres to train for the Scotiabank Toronto Waterfront Marathon.

Step 2: Post your photo to Twitter or Instagram and tell us why you love running where you do. Be sure to tag @RunCRS and use our official race hashtag #STWM when posting!

Step 3: Check our Instagram and Twitter accounts every Monday morning for the “#STWM Photo of the Week” to see if you’ve won! We’re giving away a training singlet and cap every week until the marathon so there are 9 chances to WIN!

Good Luck!

Week 1 Winner: http://ow.ly/RhV4i 

Week 2 Winner: http://ow.ly/RNLWY 

Aug 19 2015
0

STWM Partners With Strava

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Eat. Sleep. Train. Repeat. Oh, and don’t forget to post your training to Strava! We are proud to announce our recent partnership with Strava, an online community of athletes from all over the world, tracking their training and sharing their progress.

 

Race Director Alan Brookes says “We’re very pleased to welcome Strava to the Scotiabank Toronto Waterfront Marathon #STWM community. It’s a great addition, that will allow our thousands of runners in 60 countries around the world, to share their training, not just the Race Weekend experience. Combined with our Social Hub, it will help bring us together over the last 2 months of our shared preparations for the big day on October 18th.  It will create friendly rivalries and great support!”

To get started, visit this link to sign up for a free 30-day Strava Premium Trial, available to every runner who has signed up for the Scotiabank Toronto Waterfront Marathon! Then visit our Strava Race Page to connect with other runners who share the same goal as you: to cross the finish line on Sunday October 18th. Inspire, motivate, and encourage your fellow runners to push through these last two months of training before the big day.

BONUS: Use Strava on race day to track your progress and you’ll be entered into a draw to win a Strava Prize Pack + Free Entry into the 2016 Scotiabank Toronto Waterfront Marathon!

We’re looking forward to following your training as we begin the final countdown to race day. Be sure to share your Strava runs on social media using the hashtags #StravaRun and #STWM!

Aug 19 2015
0

With a Little Help From My Friends: Race Day Tips for a Runner’s Support System

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments

TORONTO August 19th 2015. Digital Champion Mei Ling started running 4 years ago and completed her first 42.2k at the Scotiabank Toronto Waterfront Marathon in 2013! When she crossed the finish line, she felt like she could do anything and is excited to return to STWM this October. Mei loves the marathon because it is inclusive of all abilities (beginner to elite) and she loves that everyone has a different reason for running. When she’s not training, you can find Mei playing with her Chihuahua, planning her next meal, or researching her next big trip! Connect with Mei on Twitter and Instagram.

With a Little Help From My Friends: Race Day Tips for a Runner’s Support System. By Mei Ling. 

Marathon training is a big time commitment, not just for runners but for their families as well. While I’m out for hours on end running, my husband Dan is at home taking care of much of the day-to-day. Many of my running friends also have very supportive spouses, partners and family who make training possible by watching their kids, making dinner and more, while never complaining. Despite all of this, in the end, I’m the one who gets all of the accolades for completing a marathon. Marathon training is really a team effort, and we certainly couldn’t do it without our supporters.

In the last year and half, Dan and I have learned a lot about spectating at races and how to make the most of race day.  Here are three tips for making race day memorable, not just for you but for your spectators:

  1. Get to know the best places to spectate along the race route

When I ran the Scotiabank Toronto Waterfront Mei Ling Blog 2Marathon in 2013, Dan let me know that he would be at the halfway point. Anyone who has ever run the full marathon at STWM will remember the moment when half marathoners turn to run towards the finish line and the full marathoners continue on to the second half of the course. It’s one of those moments when you can’t help but think “I should have run the half.” Knowing that Dan was going to be at the halfway point helped keep me going. It was exciting to see him there and definitely lifted my spirits. He, along with my sister-in-law, also cheered for me at the 36k and 40k marks, which helped make the kilometres leading up to those points bearable. When I was starting to hit the wall at 34k I kept thinking “Just get to 36k and you’ll see Dan!”

  1. Get excited about other runners

Spectating at a race is a lot of work. Imagine standing for hours on end, cheering for strangers and looking out for your loved one. Before race day, Dan and I usually research and learn about other runners who are participating. We like to find out which elites to watch for, who is trying to break a record, and about regular people who are doing extraordinary things on race day. After the race, Dan loves to tell me stories about the other finishers he saw. He recaps who held hands while crossing the finish line, how fast elites were running and how my running friends looked when they passed him. It’s fun to hear things from his perspective and get his recap after the race.

  1. Determine what you need to hear for motivationMei Ling Blog 3

Before running STWM in 2013 Dan asked me if there were any specific words of encouragement that I wanted to hear. He asked if I wanted a “Way to go” or “You can do it”, etc. I told him I wanted to hear “Don’t poop your pants.” While “Way to go” and “You can do it” are motivating, I knew that hearing him yell “Don’t poop your pants” would make me laugh and lift my spirits. It was also his way of saying “you can do it!” Hearing him yell helped me get through the wall and go for it.

To learn more about the best places for your loved ones to watch you race at STWM, visit their Spectators page.

Aug 18 2015
0

Train With Grains Recipe: Oven “Fried” Baked Chicken with Spinach and Quinoa Salad

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments

Train With Grains Recipe: Oven “Fried” Baked Chicken with Spinach and Quinoa Salad
By CRS Community Leader JP Hernandez

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. Today’s recipe is an easy to make post-run meal from JP Hernandez. Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50!

My schedule is busy, to say the least – I work both a full-time job and a part-time job, while logging 60-75 kilometres per week to prepare for the Scotiabank Toronto Waterfront Marathon. Needless to say, there isn’t a lot of time to cook every single night. But I’m not letting that stop me from making sure I eat something healthy and delicious after a tough training run. After all, eating the right foods for fuel and recovery is arguably the most important piece of any training cycle. What you put into your body truly dictates how much energy you’ll have during a run.

I go big on protein when I’m refueling after a run, and one of my favourite dishes to make is on a Sunday night is this recipe. My mother use to make this chicken using corn flakes, to give it a crunchy “fried” taste without all the extra calories. I like to pair this dish with a quinoa and spinach salad, topped with honey roasted sunflower seeds to add a bit more protein. I complete the dish with cooked basmati rice.

Oven “Fried” Baked Chicken JP Blog Good In Grain

  • 4 medium bone-in skinless chicken breasts
  • 2 1/2 corn flakes
  • 2 tsp sea salt
  • 1/2 tsp All Purpose Seasoning
  • 1/2 tsp fresh black pepper
  • 4 eggs
  • Oil spray

Preheat oven to 400°. Line a baking sheet with foil and set a rack above (putting the chicken pieces on a rack above foiled baking sheets is key to getting the chicken crispy. Spray rack with oil. 

Crush corn flakes cereal in a food processor or chopper. In a bowl mix crushed corn flakes with sea salt, all purpose seasoning and black pepper. Place in a shallow dish or ziplock bag and combine/shake.

In a separate medium sized bowl, beat eggs together for 2 minutes. Using a cooking brush, brush egg mixture onto chicken then coat chicken with crushed cereal mix. Place chicken on wire rack and spray with oil. Bake 35-40 minutes. Serve with a spinach and quinoa salad topped with your favourite dressing!

After a 30k training run this meal pairs perfectly with Netflix!

*Share your favourite pre or post-run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to WIN a $50 “Good In Every Grain” Prize Pack! 

Aug 18 2015
0

Cherop Returns to Scotiabank Toronto Waterfront Marathon. By Paul Gains

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2013 BMW Berlin Marathon Berlin, Germany September 29, 2013 Photo: Victah Sailer@PhotoRun Victah1111@aol.com 631-291-3409 www.photorun.NET

Photo Credit: Photo Run

TORONTO August 18th 2015. Sharon Cherop has incredible affection for the city of Toronto and the Scotiabank Toronto Waterfront Marathon.

Her superb victory in 2010 was a turning point in her career. Now the 31 year old Kenyan has confirmed she will return to where it all began and contest this IAAF Gold Label race on October 18th.

“It changed my life completely because it was a very big victory in terms of money for me and helped my family a lot,” she says of her stunning course record of 2:22:43. “Moreover, it was my first big victory in an international marathon.

“After that I also joined (Italian agent) Gianni Demadonna’s training group in Iten. Also it took many years to run my PB and then I was able to get a bronze medal (at the 2011 IAAF World Championships) in Daegu and to win the 2012 Boston Marathon.”

Until that day in Toronto she had dabbled with the marathon. Indeed, her personal best prior to 2010 was the 2:33:53 she ran in the high altitude of Nairobi. But persistence paid off.

Following her Toronto breakthrough invitations came in from all over the world. In 2011 she placed 3rd in Boston then, wearing the Kenyan national uniform, she earned the bronze medal at the world championships in Daegu, Korea.

Cherop’s husband, Matthew Bowen, is also a marathoner of note and sometimes trains with her. He ran a personal best of 2:10:57 at the 2013 Rennes Marathon. Both were born in Marakwet but after joining up with the Demadonna training camp they have moved to Eldoret about 80 kilometres away.

“I train with the group of Gianni Demadonna under the coach Gabriele Nicola,” she explains. “Among the group are Mary Keitany (former London and New York Marathon winner), Flomena Daniel (2014 Commonwealth Games Champion), Agnes Kiprop (2:23:54 marathoner) and Helen Kirop (2014 Seoul Marathon champion). We run two times a day for 5 days a week. Normally I run 180km a week. Sometimes also 210 km a week.

2011 IAAF World Outdoor Championships Daegu, South Korea August 27-September 5, 2011 Photo: Takashi Ito@PhotoRun Victah1111@aol.com 631-741-1865 www.photorun.NET

Photo Credit: Photo Run

“We have track sessions or ‘fartlek’ or long distance training. Sometime we do runs of 40 kilometres. When we go to the track it can be 15 times 600m or 5 times 3000m, it’s a mix of long and short distances. When we go instead for the fartlek we can do 1’ fast or 2’ fast and 1’ slow or 3’ fast and 1 slow. When we go for long distance 35 kilometres or more we can try to improve the pace in the last 7 or 8 kilometres.”

Marakwet is hilly terrain and when she is preparing for hilly races, like Boston, she will return to this familiar area to train alone.

“I live in Eldoret where I have built my house but spend some time also in Marakwet my native place,” she explains.

“Of course the house was built with the money I have earned in my career. It’s a very big house with three floors. It’s on the top of a hill outside Eldoret on the way to Iten.

It’s big because I have some relatives living with me and my mother as well.”

Cherop and Bowen have a six year old daughter named Natalia. Two of her younger relatives look after her when her parents are training or traveling. Spare time that she used to have when Natalia was younger has been taken up by her daughter’s natural inquisitiveness.

“Yes I like to read novels but more and more in the last times I’m so busy with training and family issues that I don’t have much time,” she says.

“Sometimes if I’m alone traveling I read. But if Natalia is with me I should stay more with her. I like to play with her and to explain whatever she is asking. Sometimes she asks so many questions.”

While Cherop’s preparations for Toronto are so far going very well she cautions that the course record is not the primary purpose of returning to Toronto even when the bonus for setting a record is $35,000 Cdn.

Sharon Cherop Blog 4“I know that I have to prepare well and to be able to win,” she declares. Time is important but to win a race is more important. I prefer to win in Toronto in 2 hours 24 minutes than to run 2:22 in Dubai and be number five.”

At present she is affiliated with the Kenyan Armed Forces Club and though she once harboured thoughts of working for the Armed Forces after she retires from running she now has started a thriving business with her husband.

“I built many small houses in Iten near the University and we are renting to the students,” she explains. “Mathew is the one who follows the construction and all the plans and now is following the rent of the houses.”

Race Director Alan Brookes is busy assembling a field worthy of the race’s IAAF Gold Label status and Cherop can expect a challenge when she lines up on October 18th. But, there is no doubt that she returns to Toronto a far more experienced and talented marathoner than five years ago. If conditions are right and the field reacts positively there’s no reason not to expect something special from her.

Aug 16 2015
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Vacations and Running: Tips to Keep Your Marathon Training On Track

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments

TORONTO August 16th 2015. Digital Champion Danielle O’Hanley started running three years ago after signing up for a half marathon at Disney. She worked her way up through the Running Room’s training programs to a marathon clinic and 4 marathons later, 42.4k is a distance she’s still eager to master! Danielle is inspired by runners across the city of Toronto. Following the many run crews, coaching clubs, and running groups on social media pushes her to go the extra mile and keep exploring new routes. When she’s not running, you’ll find Danielle out with her friends, testing out craft beers, cross-training or checking off new restaurants from her “to try” list. Connect with Danielle on Twitter and Instagram.

Vacations and Running: Tips to Keep Your Marathon Training On Track. By Danielle O’Hanley

Training for a marathon takes months and months of preparation; when you’re preparing for a fall race, that often means you’ll be tackling your longest and hardest workouts at the height of the summer, right when cottages, camping, patios, and summer holidays are calling.

When I was training over the winter, I think I missed one, maybe two runs over a 25+ week training cycle. Miraculous, I know. So after I signed up for the Scotiabank Toronto Waterfront Marathon and realized I had a busy summer of work travel, holidays and adventures ahead of me, I knew it was going to be a challenge to stay on track.

Here are some tips to consider before you get away, so you can enjoy your travels and still nail your fall race goals:

Go in with a plan

Don’t just tell yourself you’ll “fit in a few runs”. Write down your distances and workouts on a calendar, and research running routes near where you’ll be staying. Strava, Nike+ and MapMyRun have great route discovery tools, and some hotels like the Fairmont and the Shangri-La have running-specific packages for travelers. Try to think of your workouts as another chance to do some sightseeing: when I was in Vancouver recently, I never would have been able to see as much of the sea wall as I did if I hadn’t plotted my 25K long run along the coast. Finally, consider getting your runs done in the morning so you can enjoy the rest of your day with your travel companions.

Find a group to run with

There’s nothing more motivating than running Danielle O'Hanley Group Runwith a group. Did you know that every RunningRoom in the country has free runs on Wednesday and Sundays? If running with a crew is more your thing, there’s no shortage of options: Three Run Two (Chicago), East Vancouver Run Crew (Vancouver – pictured at right), the Parkdale Roadrunners (Toronto), Night Terrors Run Crew (Toronto/LA), District Running Collective (Washington, DC) all have free weekly runs  and offer great company. Take the time to do some research before you head off on your trip, and you’ll likely find a few “tour guides” and new friends.

Cross-train

If you simply can’t fit in all of your mileage while you’re away, try your best to stay active: take walking tours, go on hikes, swim at the beach. Everything counts. You’ll be surprised at how much ground you can cover in a day of strolling and shopping – download an activity tracker app on your phone if you want to keep track of your distance.

Consider working with a coach

The more you’re traveling, the harder it gets to build up your mileage, get your hill/tempo workouts in, and fuel yourself properly to train for your race. If you’re having a hard time fitting it all in, a running coach can work with you to adjust your training schedule in a way that makes sense for you. Cookie cutter training plans sometimes just don’t cut it, so if you’re dead set on your fall race goals, a coach can help you make sure you’re getting the right workouts in while you’re travelling, and keep you accountable throughout your marathon training.

 

Don’t sweat it

You’re on vacation, so don’t forget to relax. Listen to your body and be flexible with your training. Early morning flights, jet lag, and walking can be surprisingly taxing on your legs, so go ahead and pull back if you’re just not feeling it. Don’t risk injuring yourself for the sake of checking off the boxes on your training program. Try to remember that a run or two won’t make or break your training.

Balancing travel and training is possible – it just takes a little bit of planning. Ease back into your training once you’re back, and keep your eyes on the goal: crossing the finish line October 18!