Nutrition for Runners: Teriyaki Chicken and Cauliflower Skillet

This recipe was a new one for our family. We tried it for the first time last night. You can consult the full recipe here if you are interested in trying it.

It is another easy recipe to make and it does not require many ingredients. Our version had one minor change, brown sugar to taste instead of honey so we could feed it to the baby.

The best comment I can make about this meal is that my daughters (7 and 4) requested leftovers in their lunches today. They do not do that often. For my wife and I it is a sign that a meal was good.

Tamarack Ottawa Race Weekend Half-Marathon

Yesterday I participated in a Race Weekend event for the 12th time. Since I ran The Boston Marathon last month I decided to run the half -marathon yesterday. That was a bit of a change for me because I ran the marathon the previous 8 years.

My morning got off to an earlier than expected start when my youngest daughter decided 5:20 was a good time to wake up. Instead of getting an extra hour of sleep I got up and shared my breakfast consisting of a banana and a bowl of oatmeal with a happy 11 month old.

The fact that I live close to the start line meant that I did not have to rush to get ready. Before I left the house at 8:30 for the 9:00 start my daughters lent me their sunscreen…

The start line is about 2 km from my house so I was in my corral 10 minutes later. Getting there early meant I was able to line up toward the front of my corral and close to the 1:30 pace bunnies I planned to follow for the first half.

Although it did not get as hot as it did during last year’s Race Weekend it was still a warm day with a temperature of 23C (73F) at the start. The first half of the race went as planned and I hit the 10 km mark in 42:24, on pace for a 1:29 finish.

As I started the second half I pulled ahead of the 1:30 bunnies and maintained that lead for 7 or 8 km before the first of the two 1:30 pace bunnies pulled just ahead of me. Since I could still see the bunny ahead of me I knew I was on track for a 1:29-1:30 finish.

The final 3 km of the half-marathon course brings runners back through downtown and along a Rideau Canal that is lined with large crowds of spectators on both sides. This is also the point where the marathon and half-marathon courses merge.

At this point I was starting to feel the effects of the heat. As I crossed the Pretoria Bridge and headed back down the other side of the canal for the final 1-1.5 km I had the benefit of knowing exactly where my family was waiting to cheer me on. That gave me the boost I needed to keep pushing hard.

I passed my family with about 200m to go then crossed the finish line in 1:30:45. Coming 5 weeks after Boston and in hot conditions I am pleased with the result. I pushed as I hard as I could during the final 3 km stretch to get to the finish line and I had nothing left in me when I got to the finish.

I was even more pleased with it when I saw where I finished out of the 11,501 runners who participated in the half-marathon…

Once again Race Weekend did not disappoint for me. Now I have another great Race Weekend medal to add to my collection…

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…

A study about the effects of drafting during the Breaking2 Project.

A post for those of you running the Ottawa Marathon tomorrow morning, the largest and best marathon in Canada.

Also about Ottawa Race Weekend, a post about why one of my running friends enjoys Race Weekend.

Training For the Ottawa Race Weekend Half-Marathon

My goal since running the Boston Marathon last month has been to get in consistent mileage so I could run a half-marathon this weekend. After taking nearly a full off following Boston I have managed to get back into a consistent running routine.

In the 4.5 weeks since Boston I have managed to get in my usual 5-6 runs per week. I started out with 40 km in my first full week and topped out at 68 km two weeks ago. Most weeks I was successful in including some sort of tempo workout on Tuesday and a speed workout on Thursday.

While I never expected to be in shape to run a personal best time I do have a previously mentioned time goal, under 1;30, in mind. I’ve managed to come in under 1:30 the last 4 or 5 times I have run a half on my own so it would be nice to keep that streak going.

Despite the fact that ideally I would have liked to get in a bit more mileage overall I still think my goal is realistic based on my long runs and my tempo workouts.

My plan for Sunday is to head out with the 1:30 pace bunny for the the first half. If I am feeling good at the halfway point my goal is to take off ahead on my own to ensure I come in under 1:30.

Good luck to anyone else who is running one of the races here this weekend!

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…
Regardless what you think about the Breaking2 project you might find some of the funny. 

A study about what makes a running stride efficient. 

What one runner learned by watching others train for a half-marathon. 

Why the Marathon?

After running the Boston Marathon last month I had an opportunity to give some thought to why I enjoy training for and running marathons while I took time off from running to recover.

For me the answer to that question is twofold. The first reason is the challenge involved with training for and running a marathon. The process will push you to the limit both mentally and physically.

It takes a lot of discipline to properly train for a run a marathon. By this I am referring to the need to ensure you are eating the right foods to fuel and recover from your workouts, don’t cheat on your training and get a decent amount of sleep to help you recover from your workouts.

The second reason I enjoy running marathons applies more to out of town races. Believe it or not running a marathon is a great way to see a city. In my case I’ve run through neighbourhoods of large cities that I would never have visited if I had not been running a marathon.

When I think of this the first thing that comes to mind are  neighbourhoods in Boston and Philadelphia I ran through that were filled with families enjoying breakfast or a bbq as they encouraged the runners going by.

Runners who are not from Ottawa also likely have a similar appreciation for the opportuniy to run by the Parliament Buildings and the residences of the Governor General and Prime Minister during the Ottawa Marathon.

For me the biggest reward from training for and running a marathon comes when I cross the finish line . Following 3-4 months of dedicated training involving several hundred miles in multiple pairs of running shoes I get to celebrate. In my case this involves going out for beer and food I would not normally eat ( ie. cheesesteaks in Philadelphia) once I have showered and changed.

Unfortunately the high  from completing a marathon is often followed by a bit of an empty feeling when it is over. I went through this phase after I got home from Boston. Fortunately this time I already have a half-marathon coming up in 3 weeks to help get me over it.

I am not sure when or where my next marathon will be yet.  I just know that I will run another one for the reasons mentioned above.

Ottawa Race Weekend

Now that I have recovered from Boston it is time to get ready for my next race. In one month from today I am scheduled to run the Ottawa Race Weekend half-marathon.

Ottawa Race Weekend is, in my opinion, the best race weekend in Canada with races spread out over 2 days and a variety of distances to appeal to as many runners as possible. It offers the only IAAF Gold Label 10 km race in Canada to go along with a Gold Label marathon.

Runners can also expect great crowd support along the courses. In particular, the final stretch down Queen Elizabeth drive draws large crowds for all of the races.

In my case it has become an event for the whole family to enjoy. My oldest daughters will be running the 2 km with their grandparents on Saturday afternoon again this year and I will be running Sunday morning.

I have participated in it 11 times and will be participating again this year. This year will mark a bit of a change of pace for me as I will be running the half-marathon instead of the marathon as I have done for the past 8 years.

I initially planned to do the marathon but since I was not sure how my long it would take for my legs to recover after Boston I decided to downgrade the the half to be on the safe side. Currently I am slowly ramping my mileage up again to get ready for the half.

In terms of my goals for race weekend while I don’t think I can expect to be in pb (1:26:27) shape for a half 6 weeks after Boston I would still like to come in under 1:30. Barring any setbacks as I ramp up my training over the next few weeks I think that is a realistic goal.

If you are running the marathon this year and are not familiar with the course have a look at this overview and strategy guide I posted a few years ago. There have been a few minor changes to the course since I posted this guide but it could be of interest to you.

Alternatively, you can also follow the Ottawa Marathon social media accounts on Thursday May 4th as Jayme from The Pacing Life runs the course to give runners a full preview. You can watch for that starting at 8:00.

Final Thoughts on Boston

Since it was an eventful weekend I thought I would do an additional post to share some thoughts on my weekend in Boston. If you are currently contemplating whether you can qualify for Boston or whether you are working on getting your qualifying time hopefully this will help motivate you to get there.

I can’t recall when I decided that qualifying for and running the Boston Marathon was a realistic goal but it took me several tries to finally get my qualifying time. This included some frustratingly close calls – 3:12 twice, 3:14 and 3:15 when I was trying to come in under 3:10.

Now that I have run the Boston Marathon I can say that without a doubt the hours of training, often early in the morning or late at night in my case, were worth it. The experience lives up to the hype and then some.

In particular, experiencing the run past Wellesley College and the final turn from Hereford St. onto Boylston St. make the road to Boston worth it.

The first thing you notice when you arrive in Boston for marathon weekend is the excitement in the air. The people of Boston are proud of the event and it is hard not to get caught up in the excitement. Our hotel was close to the Science Museum. Even T-Rex was ready for the marathon…

Since we arrived in Boston around noon on the Saturday I ended up heading to the expo that afternoon to pick up my race kit. It was as busy as I expected it to be based on what others had told me. There was even a lineup outside the convention centre just to get in due to security checks.

That said, based on my experience I would say that the process is efficient and well organized. It did not take long for us to get inside to pick up my bib and race kit.

As you can imagine you can find just about anything at the expo if you are looking to spend money. Most of the shoe brands seemed to have Boston themed shirts available. I ended up picking up an Adidas celebration jacket, which in my opinion is an improvement compared to some of the recent ones, and stuffed unicorn mascots for my 2 oldest daughters.

My family and I spent much of the day Sunday at Fenway Park Watching the Red Sox  – Tampa Bay Rays game. Even if you are not a diehard baseball fan I would recommend taking in a game if you are in Boston for the marathon. I say this despite the fact that my 7 year old traded in her Montreal Expos hat for a Red Sox one once we got to Fenway Park. You can’t beat a stadium hot dog for some extra carbs the day before a marathon 🙂

My final comment about marathon weekend here will be about the people of Boston. Unless my experience was an exception, and I doubt that is the case, you will really gain an appreciation for the people of Boston on marathon Monday.

I quickly lost track of the number of locals (race volunteers, police officers, random people) who wished me good luck as I made my way to catch a bus to the athletes village in Hopkinson and as I made my way down Grove St. to my starting corral. Similarly, after the race, I had a number of people stop to congratulate me as I made my way through the finish area toward a T station so I could take the subway back to my hotel.

If there is anything you can take from my experience last week I hope it is that qualifying for and running Boston is a realistic goal if you want it bad enough. If you stick with it I guarantee you that your journey to get there will feel like it was worth it once you experience marathon weekend in Boston.

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…

More on the recent study regarding the impact of marathons on your kidneys.

A documentary about the benefits of running for those struggling with mental health. 

A study about post-marathon muscle soreness.