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iRun because I cannot say no to a second slice of chocolate cakeEmily Shandruk , Vancouver, BC

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iRun because endorphins are freeCassandra Chouinard , Ontario

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iRun because it’s cheaper than therapy Leah Boulter , Alberta

iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun slowly!Jason Hoffman , Manitoba

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iRun because I learn more about who I am with every kmSteph Mansell , Quebec

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iRun because it’s better than almost everything else Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn’t Peter Cicalo , Ontario

iRun iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun iRun for relaxation and to motivate my two sons Keith Bradbury , Newfoundland

iRun iRun because endorphins are free Cassandra Chouinard , Ontario

iRun iRun because somebody once told me I couldn't Heidi Abbey-Der , Saskatchewan

iRun iRun because couch potatoes die young Cathy Andrew , Ontario

iRun iRun because it's cheaper than therapy Leah Boulter , Alberta

iRun iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun iRun slowly! Jason Hoffman , Manitoba

iRun iRun because iEat Sherry Maligaspe , British Columbia

iRun iRun because I learn more about who I am with every km Steph Mansell , Quebec

iRun iRun because it gives me freedom to relax my brain Marie-Claude Gregoire , Nova Scotia

iRun iRun at 50 years old because at 43 I couldn't Peter Cicalo , Ontario

iRun iRun because it's better than almost everything else Nathan Carey , Ontario

iRun iRun for my heart, so it runs for me! Cathy Brzoza , British Columbia

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iRun iRun because it sure beats the bus Robin Robbins , Alberta

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iRun iRun because i love to Mirella Petriello , Ontario

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iRun iRun to eat Maureen Tritscher , Alberta

iRun iRun to correct years of sedentary living! Mike Scott , Ontario

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iRun iRun all the livelong day Pierre Saint-Laurent , Québec

iRun iRun to challenge my perceived limitations Cassandra Williams , Ontario

iRun iRun to maintain a strong physical and mental state Tammy Rainville , Ontario

iRun iRun so that I can live longer and stronger Derek MacPhail , Ontario

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iRun iRun to eat more, especially sweet potatoe fries Joanna Skomra , Ontario

iRun iRun for the fresh air and adrenalin Charlyn McGregor , Saskatchewan

iRun iRun for the individual pursuit Robert Pelletier , New Brunswick

iRun iRun to satisfy the irresistible urge Tim Nixon , British Columbia

iRun iRun because I love the sense of accomplishment Amber Moase , Nova Scotia

iRun iRun to challenge my mind, body and soul Sonia Mendes , Ontario

iRun iRun because walking is too slow Barry Knapp , Ontario


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Eating on the Run

by Dwayne Botchar

I find that one of the most misunderstood meals is the post-long-run meal. I see people finishing a long run and then going out for breakfast or brunch and cramming 1200 calories or more into themselves and justifying it because they need to replace all those calories they burned during the run.

While it is true we need to replace those calories, we can only process so much food at once. And while I think that huge plate of eggs, sausages, pancakes and home fries is a great way to celebrate the end of a race or a milestone, I don't suggest having it every Sunday.

After a long run or a race, I find that some yogurt and a bagel or a fruit scone within the first 30 minutes will do the most good. I eat again about an hour after, but try not to over-indulge. For me, overeating leaves me really empty the next morning and it's not a good feeling.

Sunday evening, I try to prepare a good nutritious dinner with a nice balance of proteins and carbohydrates. One of our favourite meals at home on a Sunday night is my wife's Tuna Spaghetti. It's simple to make and yet is really flavourful, and fish is a great source of good fats and proteins.


Tuna spaghetti
30-minute dinner serves 4

Ingredients

  • 6 oz fresh tuna or 2 tins of flaked tuna in water (drained)
  • 1 small onion, roughly chopped
  • 2 cloves garlic, smashed and chopped
  • 1 large tin diced tomatoes, or 3 medium tomatoes, chopped
  • 1 package of spaghetti
  • 1 bunch fresh basil, chopped
  • 2 tbsp olive oil
  • Salt, pepper
  • Fresh grated Asiago cheese

Preparation

Bring a large pot of water to the boil. While waiting for the water, preheat a sauce pan or large skillet. Add the olive oil and saut the onions and garlic. Next, add the fresh tuna and cook until medium (if using the canned tuna immediately add the rest of the ingredients), then add the tomatoes and fresh basil. Once the water is boiling, drop in the spaghetti and cook until al dente (usually about 7 minutes for dried pasta, from a boil). Simmer the tuna/tomato sauce for about 10 minutes or until the tomatoes are nice and soft. Season to taste, reduce heat to low and cover, allowing the sauce to simmer VERY slowly for another 5 minutes. Drain the pasta, give a quick rinse in hot water then place the pasta on a serving platter or plate individually. Spoon the sauce over top, garnish with some of the basil leaves and then serve with the grated cheese on the side.

Dwayne Botchar is a runner, triathlete and a former professional chef. He also coaches runners and triathletes in the age-group category.


 
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