Saturday Stories


It’s time once again for another edition of Saturday Stories, a collection of some of my favourite stories and blog posts from the past week.

Here are this week’s stories…
The top five running related selections on Netflix. Incidentally, I watched two of these on Netflix recently (The Barkley Marathons and Finding Traction).

A post about keeping yourself in check

How one runner used running to defeat depression. 

Week 10 of Training for the Boston Marathon

This week was another decent week of training. Despite not feeling well late in the week, likely due to not enough sleep and the fact that two of my kids have been sick lately, I managed to put in 76 km this week. Along the way I ended up doing three treadmill runs which is not my favourite way to run but it allowed me to get in my mileage.

My first treadmill run was my tempo run on Tuesday. Since it was cold and windy out I opted to stay inside for my run. It might have been the first time I completed a tempo run on a treadmill. In terms of a workout I opted for an easy 15 minutes followed by 25 minutes at a hard pace and ending with an easy 15 minutes.

I once again made it out on to the Rideau Canal for a couple of my runs. I mentioned it here before but the hard packed snow at the edge of the plowed skate way makes for a decent running track. Running what is the world’s largest skateway and a UNESCO world heritage site is something that is unique to Ottawa and I take advantage of it when I can during the winter.


Thursday night was time once again for my intervals at the dome. Once again my workout involved 800m repeats at the dome. I ended up doing an 800 m warm up followed by 8 x 800m in 3:07, 3:04, 3:03, 3:03, 3:01, 3:01, 3:01, 2:59. Once again I finished my workout feeling pleased that my times were pretty consistent. I was also really pleased that I managed to complete my last one in under 3:00.

Yesterday I was fortunate that it was my planned day off because it was when I started to feel rough. Normally I would have planned my long run for this morning but since I did not feel much better I skipped my run thinking I would not complete a long run this week. 

Fortunately I was feeling well enough to attempt a run tonight. Since it snowed all day here I opted for the treadmill once again. I managed to do 22.4 km in 1:52. That may be my longest treadmill run to date. Fortunately I had a couple podcasts to listen to as I ran.

How did your week go?

Week 9 of Training for the Boston Marathon

After a few tough weeks of training I feel like I am now getting to where I want to be with my training. This week I able to build on the positives from last week and add more solid runs and mileage this week. After my long run this morning I finished with just over 80 km done for the week. 

While getting in my mileage this week I made it out on to the Rideau Canal a couple of times during my runs. For those who are not aware, the canal serves as the world’s largest skating rink when it freezes during the winter. The hard packed snow at the edges of the canal after it has been ploughed actually make for decent running terrain…


This week followed my usual pattern of an easy run on Monday, tempo run on Tuesday, easy run on Wednesday , speedwork  on Thursday, an easy run on Friday and a long run on Sunday. I even added an extra run at lunch on Thursday, it ended up being on a treadmill which is something I do not often do but I did not feel like getting bundled up to run outside when the time came.

Thursday I had a great speed session at the dome that I was very pleased with despite the fact that I realized when I got home and downloaded my stats from my Garmin that I had miscounted and done one less interval than I thought I had. Regardless, I still managed 7 x 800m with my splits coming in between 3:03 and 3:09…


Last week you may recall that I had to wait until later in the evening to do my long run. Today I was fortunate to be able to get it done in the morning, my preferred time for a long run. I also had a couple friends to run with for a portion of my run. I ended up doing 26 km with the first 16 km done with company and the final 9 km on my own…

As mentioned at the start of the post, I am much more pleased with where my training is at after the last two weeks than I was before that. I feel like I am ready to take on the extra mileage I will have to add later this month and next month.

How did your week go?

Nutrition for Runners: Beet and Kale Salad


Tonight I thought I would share a quick and easy recipe for a healthy salad. We had it with our dinner Monday night. 

To make it you will need beets, kale, goat cheese, cumin, plain yogurt and lime juice. 

Simply peel and grate the beets then top with kale and goat cheese to your liking. 

In a seperate bowl to make the dressing mix 2 or 3 table spoons of plain yogurt, 1 tablespoon of lime juice and cumin to taste. Once done pour the dressing over your salad and you are all set!

Week 8 of Training for the Boston Marathon

This week I managed to hit the mileage goal I set for myself. Coming off a couple disappointing weeks I was determined to get at least 70 km in this week. I managed 75 km this week.

Tuesday is usually my night for tempo runs. Once again I tried to get one in this week. Unfortunately, despite the fact it has not been a very cold winter here, the constant freezing and thawing cycles we have experienced have left the sidewalks covered either in slush and large puddles or ice. Both make it tougher to maintain a steady pace. I ran as hard as I could but the slippery footing made for a tougher run than it normally would have been.

On the other hand, my interval workout Thursday was a solid workout. This week I opted for an 800 warm up followed by 6 x 800m and an 800m cool down. I was pleased that I was able to keep my intervals consistent with them ranging from 3:01 – 3:06. Next week I am hoping to have time to add a couple intervals to my workout.

Last week I mentioned that I was planning to do extra runs during my lunch hour at work. I managed to accomplish that on Wednesday with and easy 6 km at lunch followed by an easy 9 km run home from work. I plan to continue this routine a couple times per week. It will go a long way toward helping me reach my mileage targets.

Tonight I ended the week with my long run. Later at night is not my preferred time to do a long run but it was the best time to fit it in today…

Now that I managed a 75 km week my goal for next week is to get at least 80 km.

How was your week?

Nutrition for Runners: Thai Red Curry with Pineapple


I am trying to get back into posting healthy recipes on Wednesdays on a more consistent basis. Tonight’s recipe is a great one my wife came up with this week. 

To make this meal you will need the following:

  • 1 Can of diced tomatoes
  • 1 tbsp of curry paste
  • 2 tbsp of fish sauce
  • 2 tbsp of lime juice
  • A pinch of salt
  • Fresh pineapple
  • Chopped cashews
  • 2 cans of coconut milk
  • 1 inch piece of grated ginger

To start heat the milk then add the other ingredients simmer for 15-20 minutes to allow the flavours to mix. Once ready serve it over rice and garnish with cilantro.

I’ve had leftovers for my lunch the last two days and it was as good if not better than the first time we tried it.

Week 7 of Training for the Boston Marathon

I will try not to sound like too much of a broken record as I write this post but this post will probably sound familiar. This week was very similar to last week. Once again I fell a little short of my mileage target for the week but I am not too disappointed with how the week turned out. 

Tuesday I managed to fit in a good tempo run on my way home from work. Following a 3 km warm up I ran at my tempo pace for 5 km. That left me about 1 km from my house which I finished off at a very easy pace for a cool down. Eventually I will add more mileage to these runs but for the next 2-3 weeks I will probably continue with the same routine. 

Once again Thursday I did intervals at the dome. This week I opted for an 800m warm up followed by 5 x 800m and a 800m cool down. Once again it felt good to be able to push the pace harder than I would have been able to had I been running outside…


This morning I ended off the week with my longest run in a while with a 25 km effort. It was actually a good morning for it with the temperature sitting at 0C when I left the house. I will likely keep my mileage for my long runs in the 25 km range for the next couple of weeks before I start to aim for some runs of more than 30 km.


Going through another week of falling short of my mileage goal for the week has made me realize that I am at the point where I need to start adding another couple of runs per week to my schedule. Saturday is often too busy to get in a run and if I am going to take a day off every week Saturday is my preferred choice. I will fit in the extra mileage with runs during my lunch time at work. 

How was your week?