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Canada Running Series

Canada Running Series partners with lululemon for Toronto Waterfront 10K and new Edmonton 10K

By | Toronto Waterfront 10K | No Comments

March 16, 2018 (Toronto) – For the second year in a row, Canada Running Series is delighted to partner with lululemon for the Toronto Waterfront 10K taking place on Saturday, June 16, 2018.

An exciting addition to the Canada Running Series race calendar, lululemon will also partner for the Edmonton 10K, a brand new race coming to Alberta’s capital on Sunday, July 22, 2018. Runners will cross the High Level Bridge, run along scenic Saskatchewan Drive through the tree lined streets of Windsor Park, back over the bridge, and finish with a party at Alberta Legislature Grounds.

Earlier this year, Canada Running Series announced the appointment of Ryan Chilibeck as Western Race Director. Ryan is thrilled to bring the Canada Running Series and lululemon experience to his hometown:

“I’m beyond excited that my first project with Canada Running Series will be a collaborative effort with lululemon to bring a high-calibre 10K road race to my hometown. We have been working hard to ensure that every detail of the event will showcase the absolute best of Edmonton. We want our guests to have an amazing race experience that is memorable for racers, spectators, volunteers, and our entire community. This city, and the amazing running culture within it, is a bit of a hidden gem so we’re grateful to create something we can all be proud of and make the Edmonton 10K a staple of the annual YEG racing calendar.”

Once again, lululemon will transform the race experience pre and post-race with highlights such as:

  • Complimentary Training Program: Participants will be able to take part in an 8-week training program in Toronto and Edmonton, led by run ambassadors at select lululemon stores.
  • Official lululemon Participant Shirts: As the official retailer and apparel partner of the event, lululemon will be providing a technical race shirt to all runners.
  • Complimentary Race Photos: All photos will be complimentary to download for runners this year. Runners can pre-register with Marathon-Photos to have their photos automatically uploaded to Facebook as they become available.
  • Enhanced Cheer Stations: Runners will be treated to unique, on-site cheer stations featuring local entertainment.
  • Post-Race Party: Runners and their families will be invited to a post-race party including a DJ, stretching and yoga, multiple vendors, food trucks and an overall really good time.

“We’re thrilled to share the news about the expansion of our all-Canadian partnership with lululemon,” said Canada Running Series Race Director, Alan Brookes. “We are both passionately committed to excellence, to innovation, and creating outstanding, meaningful running experiences. Together, I believe we can continue to transform the running space in our country and send good vibes across the planet.”

Registration for the Toronto Waterfront 10K will open on Friday, March 23 at 10:00 a.m. EST and those interested in participating are encouraged to register early as the race is capped at 8,500 runners.

Registration for the Edmonton 10K will open on Thursday, April 5 at 10:00 a.m. MST and will be capped at 5,000 runners.

Information and entry:

Toronto Waterfront 10K:

Edmonton 10K:

About Canada Running Series

Canada Running Series is the nation’s premier running circuit with 8 events: 4 in Toronto, 2 in Vancouver 1 in Montreal and 1 in Edmonton. It annually attracts some 60,000 participants and raises more than $6 million for some 320 mostly-local charities. The Series includes the IAAF Gold Label Scotiabank Toronto Waterfront Marathon, and the Athletics Canada National Marathon Championships. Since 1999, CRS has gained international recognition for innovation and organization.

We are passionately committed to staging great experiences for runners of all levels from Canadian Olympians and International stars, to healthy lifestyle people and charity runners; and to making sport part of sustainable communities and the city-building process. Our mission is “building community through the sport of running.”


Canada Running Series
Jenna Pettinato, Manager of Communications
416-944-2765, ext: 511

Seema Dhillon, Canadian PR Manager

Vancouver Combo Pack Savings for 2018

By | Eastside 10k, Scotiabank Vancouver Half | No Comments

For those thinking ahead to the 2018 running season on the West Coast, Canada Running Series is excited to announce some exclusive savings through the Vancouver Combo Pack!

Scotiabank Vancouver Half

$ 69

Early BirdDate – June 24, 2018
Regular price – $120


Under Armour Eastside 10k

$ 34

Early BirdDate – September 15, 2018
Regular Price – $60


Vancouver Combo PackBest Value

$ 92.70

Combo RateSave an extra 10% on both the Scotiabank Vancouver Half-Marathon and Under Armour Eastside 10k
Regular Price – $180


Scotiabank Vancouver 5k

$ 34

Early BirdDate – June 24, 2018
Regular Price – $60


Under Armour Eastside 10k

$ 34

Early BirdDate – September 15, 2018
Regular Price – $60


Vancouver Combo PackBest Value

$ 61.20

Combo RateSave an extra 10% on both the Scotiabank Vancouver 5k and Under Armour Eastside 10k
Regular Price – $120


Don’t miss out on the best pricing for 2018!
Scotiabank Vancouver Half-Marathon & 5k – June 24, 2018
Under Armour Eastside 10k – September 15, 2018

*When registering for both the June and September races together, your registration for each event is automatically discounted by an extra 10%. The combo rate is also valid for the June 5k + September 10k combination. This discount is only valid on purchases made through the Combo Pack registration form and cannot be retroactively applied to existing, separate registrations.

**A discounted Combo Pack will continue to be available into 2018, but prices for both the Scotiabank Vancouver Half-Marathon and 5k will increase at midnight (PST) on January 11th, meaning the price of the Combo Pack will also increase accordingly.

How to “Kill the Hill” at the Race Roster Spring Run-Off

By | Race Roster Spring Run-Off | No Comments

By Coach Colin, High Park Rogue Runners

Hills, hills, hills.

It’s difficult to think of the Race Roster Spring Run Off and not think of hills. In fact, both the 5k and 8k race have built their reputation around the steep climb up Spring Road just before the finish line. You could probably count the number of feet of level ground in this race on just one hand. So, how do you possibly prepare for this?

You might find it surprising, but tackling this race doesn’t require an overhaul of your training. Just a few small shifts can make a significant difference in how you perform come race day:

Step 1: Get to race day healthy!

When selecting or designing a training program, make sure you’re choosing the one that gives you the greatest odds of getting to race day in one piece! Try to avoid programs with drastic jumps in number of days you run, weekly mileage, or intensity.

Cold weather can make it tough to stay motivated, and the tendency is for people to try to make up for lost time by cramming as much training into a short time frame as possible. Unfortunately, this greatly increases your risk of injuries. Instead, consider finding a group of people to run with to keep you accountable to your training. The city is filled with run crews, clubs, and stores with training groups that cater to all levels of runners. The best way to stay healthy is to enjoy the process!

Step 2: Add a bit of specificity to your training.

If you want to get better at hills, you’re going to have to run some hills. This doesn’t mean you have to go out and find the steepest hill and run it until you pass out. Simply changing your route to include a few hills once a week, or adding a few hill sprints to the end of one of your weekly runs can make a big difference.

Hill sprints: Find a hill with a moderate slope, and run for 5 to 10 seconds at about 90% effort up that hill. Stop, walk down the hill, let your heart rate lower, then do it again. 4 to 6 hill repeats once a week is a great way for you to increase your strength on hills, even if you’re a more seasoned runner. If you’re new to running, I would wait until you have a solid base (minimum of four weeks of injury-free, consistent running) before adding them to your training.

For veteran runners looking to add a few more hills to your training, consider some longer hill repeats. Set aside one run day as a hill workout. Start with an easy 10-minute warm up, then find a hill that’s about 300m long (the finishing hill of the race on Spring Road in High Park is the perfect option when it’s clear of ice and snow). You can start with a couple hill sprints, then follow it up by running the entire hill at an 80% effort. I always prefer to add a flat stretch of about 50m after the hill to continue the hard effort so that I get used to running through the hill, not just up it – remember, that finish line isn’t directly at the top of the hill, you still have about 100m to go once you’re up!

If this is your first time adding hill workouts to your training, start with a lower number of reps – two or three – then add one rep each week. Again, it’s always best to get a solid base of fitness before adding these to your training, so consider adding them to your training about four weeks in if all things have gone smoothly.

I usually recommend cutting the hill workouts out of your training about two weeks out from race day so you can focus on recovering a bit more. Switch to flatter routes with some rolling hills in those last two weeks. Finish each hill workout with a 10-minute easy cool down.

Step 3: Focus on your form.

If you want to make the hills a little bit easier, you can do a few things to focus on your form while running. Drive your knees and pump your arms. When your legs start to tire, really focus on keeping those arms pumping. You’ll be surprised how effective this can be when you start to feel like you can’t lift your knees anymore!

Keep your torso upright and your eyes straightforward. The tendency is for most people to look up to the crest of the hill to keep them moving forward, but if you’re looking too far up it can shift your body weight too far back, which adds more effort to running up the hill. I find staring at the crest of the hill can also become demoralizing when you’re tiring, so keep those eyes straight ahead and up a few feet and just focus on staying calm, maintaining good form, and doing your best. Instinctively, when we start to tire we slump our shoulders. It’s important to keep ourselves from doing this though, as it makes it harder to get enough oxygen to keep working hard. Keep that torso upright even when you start to fatigue!

If nothing else, focusing on your form while running up the hill can provide a welcome distraction from the discomfort of the hill!

How to Up your Running Game in 2018!

By | Race Roster Spring Run-Off, Training Tips | No Comments

By Heather Gardner, founder of Tribe Fitness.

The start of a new year is a great time to set goals and try something new. So whether you are starting to run for fun, or are fired up as a goal crusher. Here are 5 tips to help you up your running game in 2018!

5 Tips to Run for Fun!

1. Track progress. Whether it’s on your favourite app (there are so many out there) or on an old fashioned calendar on your fridge, tracking your workouts, recording how you feel, or even checking something off your monthly workout plan will give you that extra feeling of progress and accomplishment.

2. Create the perfect playlist or find the perfect podcast. Music or podcasts can be a great motivator to help you get to into the running mood! Make a new playlist filled with high-tempo tracks or save a new podcast for each workout to inspire you to keep moving while on route.

3. Sign up for a race/fun run. Committing to an event gives you a good reason to create a training plan and stick to it. Start planning ahead now, the Race Roster Spring Run Off is just around the corner.

4. Fuel up. Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. Look for a small snack containing carbs and protein for sustained energy.

5. Join a run Tribe. Whether it’s a friend or family member, community run crew, or virtual group of online friends, having people with a similar interest to connect with and learn from will help keep you accountable and having fun.

5 Tips for the Goal Crushers!

1. Get into proper form. It may seem like the simplest way to work out, but running does take knowledge and skill to make sure you don’t end up on the injured list. Get reading, listening, or meeting with professionals in your community to make sure you’re running to the best of your ability.

2. Get out of town! Taking your runs to new roads is a great way to combine travel and your favourite sport. Destination races within Canada or abroad will leave you with a new sense of adventure and motivation to move.

3. Cross train. Don’t limit yourself to improving your pace only out on the road. There are many things you can do when you aren’t running that can help: Take a yoga class to improve your flexibility; strength train regularly to build speed and prevent injuries; meditate to find focus and calm those pre-race jitters.

4. Roll out. Massage your muscles with a roller to increase flexibility and range of movement in the knees while breaking down scar tissue and adhesions.

5. Give back. Whether you volunteer to help a new group of runners get their start, support your local school’s track and friend day, or give your time stuffing kits at a race expo, giving your time back to the sport you love will leave you filled with gratitude and pride for your local run community.

Sexton and Woodfine Claim Canada Running Series Titles in banner year

By | General | No Comments

By Paul Gains.

A twisted ankle meant a late start to the racing season but after claiming the 2017 Canada Running Series overall title, Leslie Sexton isn’t complaining.

The 30-year old from London, Ontario finished with 164 points, earned from her two second place finishes in the Toronto Waterfront 10k and Under Armour Eastside 10k (Vancouver) and then her command performance at the Scotiabank Toronto Waterfront Marathon where she was first Canadian and fifth place overall in this IAAF Gold Label race.

On top of the individual race prize money, she collects $3000 for the overall title and was somewhat surprised with how things turned out.

“I sometimes forget about it as you are always focused on one race or what is coming up next,” she reveals. “But it is something my coach and I try to target at the start of the season.

“We try to pick three races in the Canada Running Series and then do the (necessary) one out of province, the Vancouver Eastside 10k. So it was always something we planned to do. It’s kind of in the back of your mind when you are performing at a single event.”

Winning the Athletics Canada Marathon Championship in a time of 2:35:47 was a fine end to the season but has her thinking ahead, while paying off debts accrued while pursuing her running career.

“It’s the first year in a couple of years that I haven’t got ‘Quest for Gold’ funding, the Ontario provisional funding,” she explains. “So I had to make the dollars stretch further and watch the expenses. I tried not to travel too much for competition and really just focused on stuff where I was staying in province, for the most part.

“So hopefully that will bring up some other opportunities – having a bit more money for that. I am probably looking at the Houston Half Marathon next. I am not sure what I will get from the race because I am going in there kind of late. But if I have to put some of my own money into that, it makes it an easier decision now.”

Runner-up this year was Olympian Natasha Wodak of Vancouver, who earns $1,500 from her 149 points. Master’s competitor Lioudmila Kortchaguina of Thornhill, Ontario was an impressive third with 108 points. That rewards her with a bonus $1,000.

The men’s overall title went to Tristan Woodfine from Speed River Track Club in Guelph who won the Race Roster Spring Run Off 8k in Toronto in April, then finished 4th in both the Toronto Waterfront 10k and the Scotiabank Vancouver Half Marathon on back-to-back weekends in June. That earned him 116 points, twelve more than Toronto’s Sami Jibril who actually beat him at the Waterfront 10k.

Baghdad Rachem of Montreal finished 3rd with 70 points overall, and also won the Masters’ division with 120 points by virtue of being first Canadian Master at both the Toronto Waterfront 10k and the Scotiabank Toronto Waterfront Marathon.

Woodfine was complimentary when speaking of his experience at the various Canada Running Series races.

“I wasn’t really planning on winning the overall title,” Woodfine says. “All (Race Director) Alan Brookes’ races are very well organized. and they provide a lot of support to the Canadian elite road runners. So doing his races is sort of a natural thing. That is why I ended up doing so many. It’s great to win the overall Series.”

With his focus, these days, on paramedic studies at the Ontario College of Health and Technology in Hamilton, the money will come in handy for tuition. He plans to return to the Ottawa Valley once he has graduated.

The Masters’ Women’s title was a tight contest between Vancouver’s Catherine Watkins and Lioudmila Kortchaguina, with Watkins triumphing in a battle of two outstanding 46-year-olds. The member of the BC Endurance Project finished with 150 points, just eight points more than her Ontario rival. Watkins’ performance at the Scotiabank Toronto Waterfront Marathon on October 22nd proved the difference. She collected a perfect 60 points by winning the Canadian Masters’ marathon title there. “I am extremely happy to have been healthy and strong this year and to have been able to compete in, and win the masters competition in the Series,” said Watkins. “The Masters running scene is extremely strong now in Canada and it is fantastic that the CRS continues to support those of us who continue to compete as we get older.”

While Canada’s Olympians and top distance runners lit up the front end of CRS 2017, the Series enjoyed a banner year throughout. Every one of the seven races sold out, with overall participation up 10% to 57,170. New sponsors like lululemon, Under Armour and New Balance brought great activation and fresh excitement to the existing blue-chip partners, and total fundraising grew by 11% to a remarkable $5,963,944 – that’s an average of over $100 raised by our charity runners for every Series participant!

Online registration at the lowest, ‘Early Bird’ pricing is already open for the 2018 Banque Scotia 21k, 10k et 5k de Montreal, plus both 2018 Vancouver events: the Scotiabank Vancouver Half-marathon & 5k, and the Under Armour Eastside 10k. Most other events will open on Tuesday, November 21st, all at You’re invited!


Rono Sets Canadian All Comers’ Record

By | Scotiabank Toronto Waterfront Marathon | No Comments

By Paul Gains

Kenya’s Philemon Rono won the Scotiabank Toronto Waterfront Marathon for the second consecutive year today in a Canadian All Comer’s record of 2:06:52.

A tremendous surge at 34 kilometres saw him put daylight between him and favoured countryman, Dickson Chumba, a past winner of the Chicago and Tokyo Marathons, which he extended to the finish. Indeed, his winning margin in this IAAF Gold Label race was over two minutes as Chumba came home in 2:09:11. Ethiopia’s Solomon Deksisa took third in 2:11:27.

“The first thing I came here for was to defend,” a smiling Rono said afterwards.  “I was expecting the time will come automatically. Today the time came because I was pushing with Chumba.  When I went in front I said ‘I will not reduce the pace and let me maintain my constant pace.’”

Ethiopian pride was partially recovered with the 1-2 finish of Marta Megra (2:28:20) and Sutume Asefa (2:29:26) in the women’s race.

Asefa and Megra train together in Ethiopia and shared tactics as well as the occasional water bottle during the race.  After an opening half in 71:01 the pace slowed considerably with all the combatants struggling as they crossed the line totally spent.

“The first part is very easy,” Megra said of the course, “but the second part is very challenging especially after 30 kilometres I had sickness problem after 30km. I felt pain, real pain.

“I am very happy to win Toronto the first time I came here. I am happy but my plan was to run under 2:23 and I did not succeed. So I am upset about the time.”

The event also served as the 2017 Canadian Marathon Championship. Trevor Hofbauer a member of Guelph’s Speed River Track Club emerged victorious in his debut marathon with a time of 2:18:06. Asked how he felt about winning a Canadian Championships the affable Calgarian offered a smile.

“I think I am the Trevor Hofbauer champion I just did my best,” said the winner. “The Canadian championships is cool and all but I just wanted to be the best version of me. I laid everything out out there and I just wanted to give the best version of me; and the time is decent. There is going to be more to come I know over the years I can improve Today was a good starting point. So I can’t complain.”

Toronto’s Sami Jabril was second in 2:22:04 with Aaron Cooper  of Camlachie, ontario claiming bronze in 2:24:42.

Meanwhile the women’s race saw Leslie Sexton come close to her best time with a 2:35:47 performance to win the crown. The London native was delighted to finish 5th overall.

“I picked a pace that I thought I could handle,” she revealed. ‘I was actually hoping  that the front group would get aggressive because then you just get carnage. People drop and you pass  a few people. I think I moved up into 5th or 6th with a few kilometres etc go. The one I passed was just wobbling. I was hoping they would make mistakes so I could run them down.”

Behind her the Canadian silver medal went to Toronto elementary school teacher, Lyndsey Tessier in a time of 2:36:55 and the bronze to Melanie Myrand of Pierrefonds, Quebec 2:39:10.





Canadian Marathoners to Watch at STWM

By | Scotiabank Toronto Waterfront Marathon | No Comments

There is a strong contingency of Canadian athletes toeing the line at the 2017 Scotiabank Toronto Waterfront Marathon.  From athletes making their debuts, to runners hoping to break master’s records, it’ll be a race worth watching.  Here are a few Canadians to look out for:

Sami Jibril

A local athlete who has Toronto as his hometown, Sami Jibril is no stranger to this race.  Not only does he have home course advantage, Jibril has been a pacer for STWM in previous years.  A member of the Canadian World Cross Country Championships team, Jibril is a force to be reckoned with on any cross-country course, and will undoubtedly be one on the marathon course.

Leslie Sexton

With a blazing personal best of 2:33, Leslie Sexton is a mileage hound who is inspiring to follow on Strava.  Running upwards of 200km per week, Sexton is no stranger to high mileage.  Slowly building up her tolerance to running these distances, she’s a workhorse that’s perfect for the marathon.  Don’t be fooled, even with that amount of mileage in her legs, Sexton has the speed that placed her in 2nd at the 2017 Under Armour Eastside 10k this September.

Kevin Coffey

Relatively new to the elite marathon world, Kevin Coffey has shown that he belongs there.  Having the cheeriest demeanour, it’s hard to find a race where there isn’t a photo of Coffey’s infectious grin plastered across his face.  Finding a balance between coaching with Vancouver’s Mile2Marathon, and running up a storm, Coffey has the same marathon goal almost every runner has: to beat his personal best.

Catherine Watkins

Faster as a master.  Catherine Watkins has shown the running world that age doesn’t slow you down.  Having represented Canada at the 2015 Pan American Games in Toronto in the marathon, her continual success in every race distance is awe-inspiring.  A mother of two girls, Watkins has found a balance between family and being an elite runner.  Like anything, at times it can be hard, but with her family’s, coach’s, and running community’s unwavering support, we have high hopes for this master to break some records at STWM.

Trevor Hofbauer

Giving up on his hoop dream of being an NBA star, Trevor Hofbauer has found stardom in distance running.  Initially he was training mostly on his own, Hofbauer made a big move from Calgary to Guelph to run with some of Canada’s top runners.  Representing Canada at the World Cross Country Championships, and at the World Half Marathon Championships, Hofbauer has shown he has strength in every distance.  Debuting at STWM has been much anticipated and we look forward to seeing what this young star will do.

Natasha LeBeaud Anzures

Originally from Kelowna, Natasha LeBeaud Anzures now calls San Diego home.  Running since she was a young girl, she’s made it her life not only in racing competitively, but in the non-profit organization she and her husband founded, 2nd Recess.  Ranging from 1500m to the marathon, Natasha’s natural speed is a benefit even in the gruelling 42.2km of a marathon.  In the hopes of hitting a new personal best, LeBeaud’s high-humidity training could give her an advantage when running through the potentially cool streets of Toronto.

Scotiabank Toronto Waterfront Marathon will be Live Streamed

By | Scotiabank Toronto Waterfront Marathon | No Comments

By Paul Gains

Running fans from around the world will once again be able to watch the Scotiabank Toronto Waterfront Marathon in its entirety thanks to a unique partnership between race organizers, sponsors and Astrodog Media.

Beginning at 8:15 a.m. (EDT) October 22nd viewers need only log in to (the race is also being carried on and for four hours of live coverage. There will be no geo-blocking.

The 2017 edition of this IAAF Gold Label race features the best men’s field Canada has ever seen with Kenya’s Dickson Chumba, winner of Chicago and Tokyo marathons and his countryman the defending champion Philemon Rono, taking on a strong field of Ethiopian talent. Endeshaw Negasse (also a past Tokyo winner) and Tadese Tola, like Chumba, belong to the ‘sub 2:05 club’ and will promise an exciting battle for the $25,000 first place prize money.

The women’s race is also strong. Ethiopia is sending Fatuma Sado, second here two years ago in 2:24:16, Marta Megra (2:24:32 personal best) and Sutame Asefa (2:24:00 personal best Dubai 2014) It will be left up to Angela Tanui of Kenya to upset the favoured Ethiopians. She has a best of 2:26:31 from this year’s Vienna Marathon.

The race once again serves as the Athletics Canada Marathon Championships with a new generation Canadian marathoners toeing the line.

Last year more than 74,000 viewers tuned in to view the race from 129 countries around the world. Matt Hortobayi, Executive Producer, points out that the production will again include nine broadcast cameras, three promotional cameras as well as a drone.

The talented commentary team is comprised of 2016 Canadian Olympian Krista DuChene, Michael Doyle, the editor of Canadian Running magazine and Tim Hutchings.

Hutchings is a much accomplished and extremely busy commentator having worked for NBC, Eurosport, CBC, BBC and many other television networks covering top-flight athletics since his retirement from competitive distance running. He was a two time IAAF World Cross Country silver medalist and finished 4th in the 1984 Olympic 5000m final.

“The Scotiabank Toronto Waterfront Marathon is deservedly regarded as a world-class event and it should be,” says Hutchings, “because Toronto is a big, powerful and beautiful city, one that oozes energy and class in so many ways and provides a wonderful backdrop for the elite races to unfold over a fast course that has produced great contests year after year.”

Hutchings relishes the opportunity to commentate on this year’s race.

“The return of the 2016 men’s champion Philemon Rono of Kenya, who will duel with one of the all-time greats in Dickson Chumba, is a match made in heaven,” he explains. “Rono won easily last year and clearly can go faster, while Chumba is consistent and has many times run faster than his compatriot. Throw in three or four others who, on paper at least, look like they can win on any given day, and we are pretty much guaranteed another quick, competitive and yet unpredictable battle.

“By contrast, the women’s elite field has less experience but equally exciting talent, while keeping us guessing as to who can deliver on the day; Ethiopia’s Sutume Asefa for example, is just 23, yet with 2:24.00 is the fastest in the race and has only run two marathons.

“Those are just two examples of head-to-heads that I’m keen to see deliver what we can expect in Toronto – memorable world-class racing, fast times and importantly, great quality pictures for myself, Krista Duchene and Michael Doyle to describe.”

New this year, select celebrity runners will be equipped with GPS trackers so they can be easily found on the course increasing the efficiency with which the motorcycle mounted cameras can find them. Of course, the elites will be followed the majority of the time. This is the seventh year that Astrodog Media has produced the Scotiabank Toronto Waterfront Marathon.

The rest of the broadcast team reads like a who’s who of Canadian distance running with Canadian marathon record holder, Lanni Marchant, handling social media, Commonwealth 1,500m bronze medalist Kate Van Buskirk conducting finish line interviews, Pan Am Games marathon bronze medalist Rachel Hannah doing research and Reid Coolsaet, a two-time Canadian Olympian assisting with the elite athletes.

With a fast field assembled this year and a crackerjack broadcast team, fans around the world can certainly enjoy all the action of this year’s Scotiabank Toronto Waterfront Marathon on their smart phones, tablets or computers.


IMPORTANT. MEDIA CREDENTIALS: For media interested in access on race weekend, including press conferences, start/finish lines and Media Centre, credentials are an absolute requirement. Please apply here:

About the Scotiabank Toronto Waterfront Marathon:

An IAAF Gold Label race, the Scotiabank Toronto Waterfront Marathon is Canada’s premier, big-city running event, the Athletics Canada National Marathon Championships, and the Grand Finale of the 7-race Canada Running Series. In 2016 it attracted 26,000 participants from 70 countries, raised $3.24 million for 182 charities through the Scotiabank Charity Challenge, and contributed an estimated $35 million to the local economy. The livestream broadcast was watched by more than 72,000 viewers from 129 countries.

Remembering Ed Whitlock at Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments

By Paul Gains

As the Scotiabank Toronto Waterfront Marathon quickly approaches, organizers have revealed plans to honour a man who was a critical and inspirational part of the event for years but who, sadly, passed away seven months ago.

Ed Whitlock was 86 when he succumbed to prostate cancer on March 13th.

Over the years Ed defied aging to set world age-class records that perhaps will never be broken and which astonished runners around the globe. He also developed a close relationship with Toronto Waterfront, turning up for press conferences in his suit and tie whenever he was asked, and supplying the mantra which Race Director Alan Brookes eagerly adopted: “Don’t limit yourself.”

Ed, as he was known to the thousands who queued up to meet him at races, or, who ran alongside him, was the oldest man to beat three hours for the marathon when he ran 2:52:47 at age 69. But that was only the beginning.

A World Masters’ 70+ record followed when he ran 2:59:10 at age 72 in 2003 at the Scotiabank Toronto Waterfront Marathon, and became the first and only septuagenarian to go under the magic 3-hour mark. He took that out of sight with a 2:54:49 at age 73 at the 2004 event. Indeed, as Brookes is fond of saying, Toronto Waterfront was “Ed’s race”. As his fame spread globally, Scotiabank Toronto Waterfront Marathon took off, almost tripling in numbers between 2003 and 2005, then earning first an IAAF Silver Label, then the coveted IAAF Gold Label.

2012 Scotiabank Toronto Marathon, October 14, 2012. Photo credit: Victor Sailer/Canada Running Series

Ed went on to set World Masters’ marathon records for age 75+, 80+ and most recently 85+ with a time of 3:56:38 last October 16th, 2016 in Toronto. In all, he set roughly 25 World Masters’ records over distances from 1,500m to the marathon. All this success meant that Ed was the subject of innumerable magazine and newspaper interviews and adored by runners of all abilities. It was a conundrum for him as he was as humble as much as he was talented.

“I don’t know how to respond to them. Well how do you respond to that?” he said with a laugh on one occasion. “I suppose it’s nice for people to say I inspire them but I am somewhat embarrassed and I don’t know what the appropriate response is to that.

“I don’t consider myself to be an inspiring person. I am not one to stand up on the stage and say ‘you all can do this.’”

No doubt he would be a little embarrassed then by what Scotiabank Toronto Waterfront Marathon organizers have planned to remember him.

With the blessing of his family, a #RememberingEd Signing wall at the Runners’ Expo is to be set up along with a display of memorabilia including Ed’s famous singlets, shoes, medals, trophies and photos, courtesy of the Whitlock family and the Milton Hall of Fame.

Also at the Runners’ Expo, noted chalk artist, Victor Fraser, will do a live drawing of Ed using a photo taken at the 2003 Scotiabank Toronto Waterfront Marathon.

At the 8:45 a.m. race start there will be a minute’s silence in his memory. That will be followed by perhaps the most exciting element in this tribute, the inclusion of three designated pacemakers who will take runners through to the finish in three of Ed’s most recognized world marathon record times: 2:54:49 (age 73), 3:15:54 (age 80) and 3:56:38 (age 85).

Ed Whitlock Pacer bibs. Meet the Pacers this Sat Oct 21st at the International Friendship Run – Enercare Centre, Hall B at 9 a.m.

The volunteer pacemakers are from local running clubs and crews: Nick Croker from Black Lungs Toronto (2:54); Noel Guy from Longboat Roadrunners (3:15) and Ben Kaplan from iRun assuming the 3:56 pacemaking duty. Kaplan is writing a book on Ed tentatively entitled “The Master.”

In the words of Alan Brookes, with whom Ed had a close relationship: “This year’s race is going to be very emotional. No Ed. But he’ll be with us. He’ll be with us forever. He’s part of our DNA, of who we are, and what we’ve all achieved together — for our event, our sport, our city, our country and running worldwide. We just have to carry the torch from here, and never limit ourselves. Join us in #RememberingEd”


For further information:

IMPORTANT. MEDIA CREDENTIALS: For media interested in access on race weekend, including press conferences, start/finish lines and Media Centre, credentials are an absolute requirement. Please apply here:

About the Scotiabank Toronto Waterfront Marathon:

An IAAF Gold Label race, the Scotiabank Toronto Waterfront Marathon is Canada’s premier, big-city running event, the Athletics Canada National Marathon Championships, and the Grand Finale of the 7-race Canada Running Series. In 2016 it attracted 26,000 participants from 70 countries, raised $3.24 million for 182 charities through the Scotiabank Charity Challenge, and contributed an estimated $35 million to the local economy. The livestream broadcast was watched by more than 72,000 viewers from 129 countries.

How to Prep for Race Day. By John Stanton, Founder of Running Room.

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By John Stanton, Founder of Running Room. 

As race day approaches, you may have a few questions on final training and race strategy. Here are some thoughts from founder of Running Room, John Stanton.

At running events and expos, I am frequently asked: “What is the bare minimum I need to run to prepare for a big race?”

The answer is: you need to run four times a week. Two of these runs are simply for base training, while the other two should be high-quality runs with a focus on speed and stamina. The quality runs should consist of a tempo speed run and a weekend long slow endurance run.

For a tempo workout, begin and end with a 1K warm-up and 1K cool-down. The kilometres in between (ranging from 5 to 10K) should be run at a pace about 15 to 30 seconds slower than your current 5K race pace. Tempo runs help your body and mind adapt to running at an uncomfortable pace. They help increase your VO2 Max (your body’s ability to take in and utilize oxygen at the muscle layer to make energy), as well as push out your lactate threshold (the point at which you feel that burning sensation in your legs from the lactic acid). These workouts will make you a more efficient runner and improve your ability to fight off fatigue.

To teach your body that you can pull out some speed when needed, add a short burst to your tempo runs. During your weekly tempo session, include a repeat that is 60 to 90 seconds faster than your projected race day pace. The faster running over a shorter period of time will build your confidence and add some snap to your leg turnover rate, while minimizing your injury risk.

Your long slow run is just that: long, slow distance. Your pace should be about 60 to 90 seconds slower than your projected race pace. Doing your long runs at a slower pace helps your body build endurance without wearing it down. Most running injuries come from running too fast—I have yet to hear of a runner becoming injured from running too slow. The purpose of the long run is to introduce your body to the rigours of running for an extended period of time, so be disciplined about the slower pace required for these workouts.

The two weekly base training or “maintenance” runs are short runs of 3 to 5K. These are as much for your head as they are for your body, and they should be run at a comfortable pace.

They are designed to keep your total weekly base miles up and act as recovery runs to keep your legs loose and limber.

Following this four-runs-per-week program is useful, especially when you’re trying to balance your personal, professional and community activities and still find time to run.

Race Strategy

There are three strategies for race day:

  • Start hard and fast and fade in the later stages of the race.
  • Start slow and run a faster second half of the race.
  • Run the whole race at a steady consistent pace.

My recommendation is to run the whole race at an even pace. This approach will, in theory, produce the best times for the runner. Start too fast, and you will discover an early and deep fatigue created from early oxygen debt. Running the final stages of the race is a challenge because of the deep fatigue. For the best recovery, start slow and build into the race. Your optimum time may not be achieved, but your post-race recovery will be improved. It makes for the most comfortable race. Even pacing will give you the best race results.