2019 #ScotiaHalf Training Program

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Before we get started…let’s meet the Coach!

Coach Carey Nelson has made a name for himself as one of Canada’s most distinguished long distance runners with personal best times of 2:12 Marathon, 1:03 Half Marathon, 28:04 10,000m, 13:29 5,000m, and 3:58 Mile. He is a two-time Olympian and has also competed in the Pan-Am Games, the Commonwealth Games, and the World Track and Field Championships. Carey leads the Forerunners Main Street running clinics.  He has coached over 1000 half and full marathon runners and more than 100 Boston Marathon qualifiers…he will help you reach your goals.  Visit him at Forerunners Main Street for Monday evenings, Wednesday evenings, Thursday evenings, and Saturday morning clinics.

COACH CAREY’S BLOG V.1

Happy New Year!

It’s time to set your goals for 2019. You will want to add the Scotia Half Marathon to your list of races this year. I ran the race last year and found the course quite fast as it started up at UBC and finished down at the entrance to Stanley Park. If you pace yourself in the first quarter of the race you can run quite fast on this course.

Forerunners running programs has brought many runners to the race over the past 20 years and once again, we have prepared a running schedule to get you ready to run a half marathon…whether your goal is to get a PB or just hit that finish line.

The first of our programs (The Finishers Training) was designed for those of you running your First Half Marathon or have a goal to finish the race. There are two easy pace runs and one speed work per week. If you want to run with others to help get you through the workouts, we host a Wednesday “Speed Interval” clinic at 6:20pm and a Saturday “Easy Pace” run at 8:00am. You don’t have to worry about the word speed as we have several pace groups and you can run at your own pace.

Our second program (The Run Faster Training) was designed with crushing your Personal Best and building up your speed throughout the 24 week schedule. We include event specific half marathon tempo workouts that will raise your fitness to the next level. We also offer a separate Monday evening Tempo Clinic starting at 6:15pm from Forerunners Main Street. The tempo workouts is where you will find the most improvement after you have established your aerobic endurance base through easy pace running.

Over the 24 week training program, I recommend that you run up to three shorter distance races to give you some race experience, secondary goals to keep you focused and your race results will give you an idea of how fast you can race the #ScotiaHalf by equivalency tables. For example, a 54 minute 10km is equivalent to a 2 hour half marathon.

In general, we follow a three run per week program to reduce the risk of injury but there are other factors to consider when starting out on a running program to help with injury prevention:

  1. Footwear – you will want to have a proper fitting shoe that corresponds to your foot type and running style;

  2. Strength – follow a weekly strength program that considers the running muscle groups and core;

  3. Flexibility – to improve flexibility stretch after every run or after a warm-up before a speed workout; and,

  4. Nutrition – practice using a gel fuel source while running to become used to taking on carbohydrates while running.

We wish you a good start to the new year and a successful race at the Scotiabank Vancouver Half Marathon. We are here to help you achieve your goals!

60-year-old Elizabeth Waywell’s 3:07:56 marathon, age graded, would be the overall Canadian women’s marathon record (by a lot)

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The late comer to distance running destroyed her age group Canadian record, ran one of the greatest marathons by a 60-year-old ever, and when put through an age-grading calculator, demolishes Lanni Marchant’s 2:28:00 national record. What’s even more impressive is that Waywell seems to be getting faster with age

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Mimi Belete breaks Scotiabank Toronto Waterfront Marathon record

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Mimi Belete battled it out with defending champion, Ethiopia’s Marta Megra, until the final kilometre of the Scotiabank Toronto Waterfront Marathon on a cool October morning. Belete finally pulled away to win the race, breaking the course record and setting a personal best in a time of 2:22:28.”I wanted to run my best time,” she said after the race. Megra followed closely behind finishing second in 2:22:34, with Kenya’s Ruth Chebitok taking third in 2:23:28.

On the men’s side, amidst a stacked field, featuring two-time defending champion, Kenya’s Philemon Rono and Uganda’s Olympic and World Marathon Champion Stephen Kiprotich, Kenya’s Benson Kipruto emerged as this year’s Scotiabank Toronto Waterfront Marathon champion, winning in a time of 2:07:25. Finishing close behind was Tanzania’s Augustino Sulle in a time of 2:07:45 in second and Kenya’s Felix Kandie in third, running 2:08:29.

Photo Credit: Canada Running Series

In fourth place was top Canadian finisher Cameron Levins of Black Creek, B.C., breaking the 43-year-old Canadian marathon record in his debut marathon, running a time of 2:09:22. Levins broke away from the chase group around the 30km mark, reeling in the lead runners. Two-time Olympian Reid Coolsaet fell back from the chase group, finishing as the second Canadian and 10th overall in a time of 2:17:36. Aaron Cooper was the third Canadian in 2:17:59.

On the women’s side, in her debut race, Kinsey Middleton emerged as the Canadian champion, running a time of 2:32:09. She and defending Canadian champion Leslie Sexton worked together for much of the race with Middleton pulling away with just over 10km left. Sexton finished second in 2:36:02, followed by Krista DuChene in 2:36:46.

In the half-marathon, with 11,607 participants running, American Will Norris took the lead early on and didn’t let it go. Crossing the finish line in a time of 1:05:30, Norris would fend off Canadian Chris Balestrini to capture the half-marathon title. Balestrini closely shadowed Norris throughout the race, and would finish in a time of 1:05:46. Rounding out the top three was Lee Wesselius in a time of 1:07:20.

On the women’s side, Allie Kieffer added to her 2018 Doha half-marathon title, winning the Toronto title with a time of 1:12:43, followed by Reneta Plis and Claire Sumner, who finished with times of 1:13:57 and 1:14:21, respectively.

Across all the races, the event saw 25,000 participants compete from approximately 70 countries, with almost 200 charities taking part. The event raised $3.5 million through the Scotiabank Charity Challenge.

Cam Levins smashes the Canadian marathon record at the Scotiabank Toronto Waterfront Marathon

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The 43-year-old Canadian marathon record has finally been toppled. Cam Levins, a native of Black Creek, B.C., smashed the record in his debut race at the Scotiabank Toronto Waterfront Marathon, running a time of 2:09:25 to finish fourth overall. The former record, 2:10:09, was set by Jerome Drayton in 1975 at the Fukuoka Marathon. As payment, Levins will receive $43,000—$1,000 for every year the record has stood.

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Suzy Prosser overcomes trauma to attempt GUINNESS WORLD RECORD for a cause at the Scotiabank Toronto Waterfront Marathon

By | Scotiabank Charity Challenge, Scotiabank Toronto Waterfront Marathon | No Comments

A traumatic event nearly caused Toronto’s Suzy Prosser to quit running altogether. A recreational runner who took up the sport as a challenge and then joined run crews as a fun way to meet people when she moved to the city five years ago, Prosser had been in the midst of training for a half-marathon with a sub-two hour time goal in mind. Out on a run one day, she was attacked.

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