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.

Sign up to fundraise today and make a difference in your community.

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

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.

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

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: Banana-Pecan Pancakes!

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.

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)

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 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

1. 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.
2. 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.
3. 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!

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.