Natasha Wodak set the new Canadian half-marathon record on Sunday, finishing the Houston Half-Marathon in 1:09:41. She broke Rachel Cliff’s record by 25 seconds and put her name on the big board for the second time in her career. She’s the first Canadian woman to run under 70 minutes in the half.
Wodak is a B.C. native and 17-time Team Canada member who’s also the Canadian 10,000m record-holder. She’s coming off the year of her life. That year included travel from Denmark to Doha for two World Championships, along with countless trips between Canada and the U.S. to race. In that time, Wodak won the Pan Am 10,000m title and ran a 5K PB. Up next for the runner is the Pan Am Cross-Country Cup on February 29.
She says that she figured she was capable of a Canadian record on Sunday, “I ran pretty much what I wanted to run. My fitness pointed to 69:30 to 70 minutes and that’s exactly what I did.”
Here’s how Wodak fuels her training and record-breaking runs.
Breakfast – 8 a.m.
Wodak says for breakfast she’ll have coffee with cream and sugar, two pieces of multigrain toast, peanut butter and a banana. Wild Friends peanut butter is her favourite–she credits Gabriela DeBues-Stafford with that find.
Workout – 10:30 a.m.
A workout is something like five by 2K with a full warmup and cool down (which is 20K total). Right after her workout, on the drive home she has a Clif Bar (her favourite flavour is mint chocolate chip).
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Hoping for another moment like this tomorrow with @sarahinglis5 ! We are in Houston ready to work together tomorrow to run some shiny new half marathon PBs! Track us live using the Chevron Houston Marathon App- race starts at 7:00am (5:00am BC time!) #gotime #houhalf #nikecanada #nikenext #justdoit #bebrave #nuunlife #getuncomfortable Picture- @photosculptor2
Lunch – 1:30 p.m.
For lunch she has 2 per cent plain yogurt with a bunch of berries and peanut butter granola.
Snack – 3:30 p.m.
She jokes that there’s usually a sweet treat sometime in the afternoon. “That day I think I had a chocolate chip cookie and tea. Let’s be real.”
Second run – 5:30 p.m.
Around 5:30 Wodak will do a second easy run for 30 minutes (6K), and some days it’s on the treadmill, depending on the weather. Right after her run she’ll have some cheese and crackers as a snack to help her get to dinner.
Dinner – 8:00 p.m.
A typical dinner for Wodak is salmon with asparagus and sweet potato, with a glass of wine (B.C. pinot grigio). “If I’ve had a good workout and a nice dinner, I’ll open up a nice bottle of wine. I’d say I have some wine three to four days a week, but other times I’ll have some every night. It all depends. The only time I cut down is about a month before a big race.”
Wodak also loves dessert and has some nearly every night. “Usually it’s chocolate or ice cream, I might have two or three Lindt truffles, something like that.”
She’s also on top of her fluid intake. “I’m drinking water and Nuun electrolytes through the day.”