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Meet Your #scotiahalf Pacers!

By | Community Leaders, Scotiabank Vancouver Half, Training Tips, Uncategorised | No Comments

Trying to get under the two-hour mark? Looking for a running buddy to keep you motivated through your race? Pacers are a great resource for runners to help maintain pace, keep you motivated, and maybe push you towards that elusive new PB!

We had an incredibly strong group of applications for our pacer positions this year, and we’re very excited to announce your 2018 Scotiabank Vancouver Half Marathon Pacers!

 

Pace Time: 2hr 30min

Name: Susan

A little about Susan:

“I started running with my first Learn-to-Run clinic in July 2012, and did my first half marathon in November 2013. Since then I’ve done 10 half marathons.  I have attempted to do the Scotia Half a few times, but scheduling and injury derailed my plans. ”

“I paced my first half marathon last year and had a fantastic time, so I decided to do it again this year; and when Canada Running Series asked for pacing volunteers, I jumped at the chance.  I am looking forward to bringing other racers across the finish line!”

 

Pace Time: 2hr 30min

Name: Amanda

A little about Amanda:

“My name is Amanda and I was born and raised in Vancouver, BC. My passion for running started in high school and I’ve completed several races ranging from 10k to full marathons mainly in BC, but also in the US and Ireland. I’m excited to serve as a pacer for the 2018 Scotiabank Vancouver Half Marathon because I can’t wait to help you crush your goals! Whether your goal is to just finish the race or get a new personal best, I’ll be there with you every step of the way!”

 

Pace Time: 2hr 15min

Name: Meaghan

A little about Meaghan:

Meaghan started running in 2013 when her brother bet her on who could out run who at a 10K race (this is now an annual tradition!). Since then, Meaghan has run countless 10KM events, 11 half marathons and is currently training for her first full marathon. She is very excited to pace the 2:15 Scotiabank Half Marathon group and to help fellow runners crush their goals. When not out running with her husband James and their chocolate labrador Gus, you can find Meaghan at the local coffee shops or craft breweries.

 

Pace Time: 2hr 15min

Name: Rose

A little about Rose:

“Hi there! My name is Rose and I am super excited to be a pacer for the Scotiabank Vancouver Half Marathon! I code most of my day away, so running is a welcome break for my brain and body. The Scotiabank Vancouver half marathon was my first half marathon and why I am so happy to be a pacer this year. Pacers have pushed me to PBs and finishes that I doubt I could have reached alone. I am very excited to help others reach their personal running goals.”

 

Pace Time: 2hr

Name: Paul

A little about Paul:

My name is Paul and I’m super excited to be the 2:00:00 pacer for the SVHM. I love setting HAGs (i.e. harry audacious goals) and working relentlessly to achieve them. In 2018, I’ll run the Boston, Berlin, and Chicago marathons. By achieving my HAGs, I aim to both role model and inspire my kids and others to set lofty goals and achieve them. As a SVHM pacer, I will encourage others by running alongside them and motivating them to achieve their own HAGs on what is one of the most stunningly beautiful courses.

 

Pace Time: 2hr

Name: Jaylene

A little about Jaylene:

“In the last five years I have developed a love and appreciation  for running and created a lifestyle around it. With the help of mentors in the Running community that have challenged me and with my sense of determination I have completed my goal in running the Boston Marathon in 2017. ”

“Giving back to the running community has always been important to me. Helping fellow runners push themselves to meet new goals gives me a sense of accomplishment and pride as I give back to the community. ”

 

Pace Time: 1hr 45min

Name: Philip

A little about Philip:

“Hello!  I am Phil Finlayson and I have the privilege of pacing the 1:45 group at the 2018 Scotiabank Half Marathon.  This will be my fifth time running in this event.  My favourite distances are 10K and Half Marathon, though I will have just finished my 3rdMarathon before we meet at the start line.  You can find me sharing my love of running with the North Burnaby Runners, Phoenix Running Club, Sun Run Clinics and sometimes even with crews west of Boundary Rd.”

 

Pace Time: 1hr 45min

Name: Dan

A little about Dan:

Originally from the UK, Dan ran his first 10k in London back in 2001. He didn’t get back into it until 2013 when he joined a local run group (at Rackets & Runners) to improve his distance and find a supportive run community. You can find Dan at road races of many distances; he’s lost count of how many, but the half is still his favourite. He’s also competed in 12 triathlons of all distances except the full Ironman; that’s his main focus for this year, as he’ll be competing at Ironman Canada in July. He’s looking forward to working to help others meet their goals at this year’s race!

The Importance of Running Communities

By | Community Leaders, Eastside 10k, General, Newsletter, Scotiabank Vancouver Half, Training Tips, Uncategorised | No Comments

By Kara Leinweber, Ultra Runner

We are road runners, trail runners, elite and amateur runners. Some of us are 5k runners and others are  100 mile finishers. Whether you run fast or slow or in-between, we are all runners; we all chase post run glow, runners high and celebrations with new friends at the finish line. We are part of incredible run communities and crave connection with like minded individuals.

I love crushing both road and trail miles and compete in several road and ultra trail events each season. I am also the Race Director for The Lewiston Ultra (www.thelewistonultra.com); a new event to celebrate community, connection and adventure. I am wild about run community and want to create opportunity to connect to something bigger, experience the power of community, float on gorgeous trails and take in an incredible finish line celebration. When we allow ourselves to be supported and support others, we have incredibly clear moments to push further and reach a higher level of focus in run.

Training on road and trail can be daunting and the mental toughness, commitment and accountability can be isolating. While I do complete many training runs solo in the pain cave, many of my training miles will be shared with running partners and run clubs. This has given opportunities to connect with runners that share the same pace, training ideas, gather the latest & greatest on run gear and create forever friendships. When you’re spending hours on the road or trails with a run buddy, you’re bound to chat about anything and everything. When I race ultras and run alongside a new friend for hours, we start sharing things that I wouldn’t even share with my closest of friends. You fight through the challenges together and there is nothing sweeter than rising up to be part of each other’s race success. I swear it is better than therapy. For all these reasons, I included an option in The Lewiston Ultra for relay runners to complete as many legs as they fancy with their relay team or with a soloist. I want to encourage the incredible bonds that are formed over the miles.

Stop by your local run store to connect with local run clubs and find out about race events. I have joined more run clubs that I can count and most will post the distance, route and pace prior so you know what your running into.  There are several types of run clubs: recreational, trail, triathlon, marathon, ultra marathon, track, stroller, etc. Run clubs are welcoming, encouraging to new members and ready to share stories and the runventure journey. Get out there and find your run community.

 

 

Ryan Chilibeck joins Canada Running Series as Western Race Director

By | Community Leaders, Eastside 10k, Newsletter, Scotiabank Vancouver Half | No Comments

VANCOUVER. January 30th, 2018. Canada Running Series is delighted to announce the appointment of Ryan Chilibeck, who will join the team as Race Director, CRS West, replacing Clif Cunningham. Ryan’s first day will be tomorrow, January 31st, though Clif will continue full-time until the summer as part of a smooth transition.

“After 17 years, we’re sad to see Clif move on in search of new adventures,” said President Alan Brookes, “but thrilled to have someone with Ryan’s combined running, community and business experience on board to continue to build on the success of the events.”

Ryan ChilibeckA lifetime sportsperson, Ryan turned to running in 2010, and got the “race experience” bug when he signed up for Canada Running Series’ Scotiabank Vancouver Half Marathon in 2014. That was also the year he founded East Van Run Crew:

“Until 2014, I typically ran alone,” he recalls. “Then one of my friends was running with Parkdale Roadrunners in Toronto and I couldn’t stop watching his social media feed to see what was going on. I looked around Vancouver and didn’t see anything that really captured the energy of this new running movement that they were bringing to the streets every week. In the lead up to my 2014 Scotia Half, EVRC was founded over social media, to a lukewarm reception. From there, things have just snowballed into what EVRC is today…a large, dynamic, inviting, open-door, community-building and thirsty group of people who also like to run.

Once this social aspect of running came into my life, it gave me another thing to look forward to every week: a new circle of friends and a creative output that no job could not offer me at the time. We were able to raise money for charities, jump on social media to connect with runners across the globe, host group events in our own city and represent our run crews at races around the world.”

From 2012 to 2016, Ryan also gained invaluable business experience establishing and managing a flourishing Famoso Pizza franchise in East Vancouver that also helped sponsor races and act as a popular location for crew runs, post-run pizza and beer, as well as supporting a wide range of community-based charities. He also coordinated and oversaw the training of new Famoso partners and their management teams, and re-vamped and refreshed the music offerings at 29 Famoso locations across Canada.

Ryan has spent the past year in Edmonton where he launched and managed the Northern Alberta Trail Run Series.

“Bringing a new Race Series to Edmonton was an incredibly rewarding experience. I was able to use my previous racing knowledge to coordinate the entire runner-experience from registration to finish line. There is no better feeling than seeing a lofty vision and months’ worth of planning come to reality. The only downside was that I never got to race in any of them! I’m really looking forward to bringing my personal experiences and talents to the amazing structure that Clif, Tom and the rest of the CRS team has worked hard to create across the country.”

Ryan will be joined on the Canada Running Series West team by Jen Cerullo and Ron Denischuk, two high-energy event professionals, as Event Manager and Operations Manager, respectively. Jen has worked on many Vancouver-area events including prominent roles with lululemon’s Seawheeze, the Rock ‘n Roll Vancouver Half marathon and the First Half Half Marathon, as well as with CRS on the Scotiabank Toronto Waterfront Marathon in a range of volunteer-management, course, venue and “people” areas. Ron has worked with CRS under Tom Skinner for 5 years, as well as on the Sun Run and other major events. A UBC Business graduate, he is eager to step up as Tom moves on to a new challenge with HUB Cycling. Like Clif, though, Tom will be there in the transition to support the Scotia Half and the Under Armour Eastside 10k in race-week roles.

“We’re really excited about 2018, from Vancouver to Toronto and Montreal,” said Brookes. “And we’re looking forward to seeing the running community out in force to give Clif and Tom a royal send-off, and be part of the new energy, excitement and innovation that Ryan and his team will bring. We’re all building this together.”

Canada Running Series [CRS] is the nation’s premier running circuit with 7 events: 4 in Toronto, 2 in Vancouver and 1 in Montreal.  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 Scotiabank Vancouver Half marathon, the only event in Canada to receive “Inspire Gold” certification from the Council for Responsible Sport in Oregon for its exemplary practice of sustainability. 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”.

Ed Whitlock Dies at 86

Legend Ed Whitlock Dies at Age 86

By | Community Leaders | No Comments
Ed Whitlock

Credit: Todd Fraser/Canada Running Series

Just a week after his 86th birthday the ever so gracious and remarkably talented long distance runner Ed Whitlock has died at the Princess Margaret Cancer Centre in Toronto.

In a statement issued this morning his family wrote:

“The family of Ed Whitlock is saddened to report his passing on March 13, 2017, of prostate cancer at the Princess Margaret Cancer Centre. His 86th birthday was on March 6th. His wisdom, guidance and strength of character will be greatly missed by his wife Brenda, sons Neil and Clive, and sister Catherine. The family requests privacy at this time.”

Although he was an accomplished British club runner in high school and in university Whitlock put the sport on hold while he embarked on an engineering career in Canada. As a master’s runner, he quickly established his credentials becoming the first septuagenarian to go under the 3-hour mark with a 70+ world marathon record of 2:59:10 at the 2003 Scotiabank Toronto Waterfront Marathon, an event to which he became particularly attached.

Ed Whitlock

Credit: Greg Henkenhaf/Canada Running Series

A year later he improved that record with a 2:54:49 at age 73, again in Toronto. Eventually he set world master’s marathon records for age 75+, 80+ and, most recently, 85+ with a time of 3:56:38 M85 last October 16th, 2016 in Toronto. In all he set roughly 25 world master’s records over distances from 1,500m to the marathon.

Alan Brookes, the race director of the Toronto event, an IAAF Gold Label race the past three years, enjoyed a longstanding friendship with Whitlock.

“We are deeply saddened to learn of the passing of Ed Whitlock, The Master. The Legend. This is an enormous loss to Canada and the global running community. Somehow we thought Ed would just go on setting records forever. We are especially saddened at Canada Running Series.

“We grew up with Ed. He won many of his 20+ year-old shoes at our Series’ races in the ’90s and, in many ways, he defined our Scotiabank Toronto Waterfront Marathon. He will always be a vital part of the identity and spirit of that race.

“In 2003 Ed shocked the entire running world when at age 72 years he ran 2:59:10 at STWM, to become the first 70-year old on the planet to go under the magical 3-hour mark. Ed was, overnight, every marathon runner’s hero. He then ran the 2:54 with us the next year – a race he often said was his finest performance.

Ed Whitlock

Credit: Photo Run

“Over the next couple of years, the STWM grew from 935 to 2,526 participants and keeps growing. ‘Don’t limit yourself,’ was one of Ed’s key messages, and it was one we latched onto. It gave us the vision and the inspiration of what STWM could become.

“We travelled many miles together. He will be deeply missed, but his indomitable spirit, his love of racing, his modesty and inspiration, and so many unforgettable Ed memories, will be with us always.”

Whitlock’s story has been told in periodicals around the world. He lived a hundred yards from Milton’s Evergreen Cemetery where he did his daily training. It consisted of laps of the cemetery for hours. With his customary sense of humour he called it ‘very fast walking.’

“I actually got up to three and a half hours this time,” he said after his most recent marathon record. “The thing is three hours doesn’t do it any more. That’s the hell of it. I need four hours now. And it’s only going to get worse.”

Ed Whitlock

Credit: Action Sports International

At races all over the world he was approached by runners of all ages who wanted pictures with him as well as autographs. The attention made him a little uncomfortable.

“I don’t know how to respond to them. Well how do you respond to that?” he said with a laugh. “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.’”

An inspiration to millions around the world, a reluctant one perhaps, but a gracious one nonetheless.

Article by Paul Gains

Vancouver Run Crews

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We’ve been catching up with local Vancouver Run Crews and every Friday we’re posting a quick Q & A with a new crew.  Stay tuned over the coming weeks to find out about their favourite workouts and their go-to places for post-run food and drinks!


Mile2Marathon

Favourite Workout – Our Tuesday night tempo runs are a fav. It’s usually 20-40 minutes of hard work. Most people don’t really know how to do a proper tempo run. So we try to help them figure that out. And when they start to find that groove it’s great. You finish exhausted but exhilarated.

Favourite Post-Run Spot – Musette Caffe. Owner Thomas Eleizegui has been kind enough to let us start/finish our runs from the cafe. They’ve got it all from coffee to beer. It’s an amazing space to hang out in before or after a nice run.

Website | Facebook | RunGuides.com Profile | Tuesday Nights & Saturdays


West Van Run Crew

Favourite Workout – Thursday intervals, anything from 100m to 1k repeats. We like to stick together and internal workouts allow us to do just that. Working on speed & form is also something that runners of all levels need to do in order to improve.

Favourite Post-Run Spot – For our Saturday #runtimes we run from Cafe Crema and stay for coffee & treats after. On Thursdays, we run from Village Taphouse at Park Royal and always have dinner/beers together after. They take great care of us and most of the time have a table with pitchers of water ready for us when we return from our workout. The social aspect is a huge part of our crew and even when people can’t run, you’ll find them coming by after the runs to say hi and catch up.

Facebook Group | RunGuides.com Profile | Thursday Nights & Saturday Mornings


East Van Run Crew

Favourite Workout – Uhhh, we don’t really do structured work-outs at EVRC. We like to keep it pretty social on Monday nights and create a welcoming environment for runners of all abilities. On occasion you might see us sprinting up East 1st Ave towards Red Truck, at Empire Fields doing the odd lap of their odd lap or on a treadmill if there is a charitable running event happening in any dodgy warehouses around town.

Favourite Post-Run Spot – We usually meet at breweries in and around East Vancouver. Our mainstay has been Red Truck over the past year but other favourites include R&B, Big Rock, Strange Fellows, Parallel 49, Callister, Postmark & anywhere else where the beer flows like wine and beautiful women instinctively flock like the salmon of Capistrano.

Facebook Page | RunGuides.com Profile | Monday Night Group Runs


North Burnaby Runners

Favourite Workout – Our favorite run is our Wednesday night social run. We are an inclusive group and provide varied pace groups so there is something for everyone. The social run allows runners to go at their own pace and log some extra miles. For some this is the only run of the week and for others it an easy social pace run to break up some of the more challenging runs in their training plan.

Favourite Post-Run Spot – We always start and finish together and we take breaks along the way to re group. Our favorite meeting spot is Dageraad Brewing. Just a short walk from the Production skytrain station, this small brewery has a lot of character and treats us like family. They always have water waiting for us on the table when we are done running and most of the time they stay open later just for us. We love other destination runs but Dageraad is definitely our home base.

Facebook Page | Wednesday Group Runs


Fraser Street Run Club

Favourite Workout – Intervals on the Grouse Grind. I find doing a full, non-stop, hard Grouse Grind effort is often too long of a workout, so I like to break it up into 1/4. I’ll use the actual 1/4 trail markings and will take 1 minute rest for every 5 minutes it took be to do that quarter. For example: if it took me 15 minutes to do the first 1/4 I’d rest 3 minutes, but if it only took my 10 minutes for the second 1/4 I’d rest 2 minutes.

Favourite Post-Run Spot – One of our favourite places to go after a FsRC Feel Good Friday run is Sal y Limon on Kingsway & Fraser. It’s got great authentic Mexican food and easy to fit a large group of people.

Website | Track Tuesdays & Feel Good Fridays


New Years Resolutions from Elite Runners

By | Community Leaders, Elite Athletes | No Comments

We’ve rung in 2017 and, like every runner out there, our Canadian elites are writing their own running- and personal-related resolutions.  Here’s what they had to say:

Rachel Hannah:

1 – Doing my Physio ‘homework’ (hip drills) to prepare for the biggest Running ‘exams’ (goal races)!  I will take 20min a day to work on new hip drills to strengthen core muscles to help align and take load off repetitive-use soft tissues as my mileage increases in the new season.

2 – Taking more opportunities to connect with my new nephews (Cohen 2.5 years and Oliver 2 months old).  While they live in BC, we can connect through digital and also when races take me that way.  Family is important to me and I cherish the chances to get to see the new things they come up with each new day as they grow up so fast.

Erin Burrett:

1 – After a few injuries, I need to focus more on the little aspects of running (recovery, nutrition, hydration etc). I seem to
set this resolution every year, so hopefully this is the year I make it a habit and stick with it.

2 – Big life changes with regards to employment and my personal life in 2016, means I will spend 2017 focusing more so on myself. This means being happy, healthy and spending less time worrying about what others think.

Natasha LaBeaud Anzures:

1 – My running-resolution is to keep up with the little things that make a big difference including: staying positive, regular visits for physio, and focus during drills.

2 – My husband, Marco Anzures, and I cofounded the youth running non-profit organization 2nd Recess that teaches kids 4-13 about healthy habits through running.  We have multiple locations in San Diego and have a 2017 goal of reaching more locations in the area so that more kids can access the program, while also having more adult running workouts at the same time as kids’ practices so that parents can stay fit too!

Catherine Watkins:

1 – To ensure I continue doing my activation and strength training exercises to stay healthy for 2017 and so I can get back out to what I love… racing !

2 – To keep my girls healthy and active with fun activities together.

Dayna Pidhoresky:

1 – One of my running goals this year is to remain uninjured and run consistently throughout 2017.  To accomplish this we are trying something new — taking 1 day off running each week (cross-training only).  We’ll see how this goes.  On a similar note, I will try to not stress about the mileage number at the end of each week. . .

2 – In real life, I’d like to read more.  I got through a good amount of books this past year but I know I can do better!

Kevin Coffey:

1- I am not going to stress the small stuff on race day.  It’s important to just to play the hand that is dealt that day.  If the weather is off, so be it.  If I miss  a bottle, so be it.  And so on and so forth!

2 – Take time to make more calls back home to friends and family. Texts are great but calls are better!

Krista Duchene:

1 – Embrace change and keep learning. Make easy runs easier and hard runs harder to achieve personal best at 40!

2 – Give more into cooking for my family. Try new recipes while continuing to keep nutrition, cost, and packaging in mind.

Dylan Wykes:

1 – Focus on sleep and good nutrition. Two things that easily get lost in the shuffle these days 😉

2 – Find some balance. Kids, wife, running, coaching, drinking beer… sometimes it’s hard to know where to focus my time and energy!

Trevor Hofbauer

1 – Stretch more.  This is often an area I tend to overlook/ignore and the body is showing signs of neglect in the stretch department. If I can stretch one minute for every minute of running, I’ll be a happy camper.

2 – None as of right now. The move to Guelph just took place, so I need time to get comfortable and will evaluate myself as time passes.

Sabrina Wilkie

I don’t make new year resolutions but I do set goals throughout the year. Here’s the latest goal…
Since my husband Mark works full-time, I’m in school full-time and we have a toddler to look after, finding time to run/train is challenging. Our goal for the winter is to “run commute” to work/school to get in our off-day runs/mileage and once a week take a couple of hours to ourselves to do a workout.

Life is pretty hectic these days so I find running helps me clear my head and recharge.

Rachel Cliff

1 – to make it a priority to do strength/core work and rolling out/stretching every day. I’m hoping to run more half marathons and 10k’s in 2017 which means I’ll need to be much more proactive about these things to avoid injury.

2 – to be more organized with my leftovers and grocery shopping so I stop throwing out so much food!

NEW – Eastside 10k Clinic from Mile2Marathon

By | Community Leaders, Eastside 10k | No Comments

The Eastside 10k’s ‘10 weeks to your best 10k’ is coached by Mile2Marathon coaches Dylan Wykes and Rob Watson. These two have completed a combined 20 marathons under 2:20 and have represented Canada on the biggest stages that road racing has to offer at the Olympic Games, World Championships, and the Boston Marathon. They have also competed locally in all of the Canada Running Series Events. Dylan was the champion of the inaugural Eastside 10k & Rob has countless top 3 finishes in the Canada Running Series West events.

mile2marathonDylan and Rob both also have strong backgrounds in coaching. For the past several years Dylan has been coaching runners of all abilities through his specialized Mile2Marathon training programs. Rob has also been active in the coaching game, having helped guide several athletes to PB’s in all different events. Be it those looking to complete their first 10km, to others racing the Boston Marathon, Dylan and Rob have the experience to make it happen.

The Eastside 10k Clinic is designed to help athletes take their 10k training and racing to a new level. Prior distance running and racing experience is recommended for athletes to be able to take full advantage of what the clinic has to offer. Athletes should be running 3 times per week (or more) and have completed a 5k in 30 minutes or faster.

In addition to receiving a 10-week training plan tailored towards your specific goals, we will also provide in-person guidance at two weekly group workouts (time and location TBD). These workouts will teach you the why’s and how’s of proper 10km training. We will lead athletes through various types of workouts, including tempo runs, interval workouts and fartleks. All of this will culminate on September 17th as you toe the line at the Vancouver Eastside 10k, confident and ready to smash your PB!

  • Start Date: July 11, 2016
  • Cost: $100
  • What’s included: 10-week training plan tailored to your goals & 2 weekly practices for 10 weeks. 20% discount code for your Eastside 10k race entry.
  • Times & Locations: Tuesday evenings @ 6pm – Location TBD, Saturday mornings @ 8am – Pt. Grey Secondary School Track
  • Goal: Eastside 10k
  • Pre-Reqs: ~30 minutes for 5km.
  • Coaches: Rob Watson & Dylan Wykes of Mile2Marathon Coaching

To register, contact Mile2Marathon coaching at info@mile2marathon.com

More info on the 10 Week Clinic | More info on the Eastside 10k Race

How to Take Your Training to the Next Level

By | Community Leaders, Digital Champions, Modo Spring Run-Off 8k | No Comments

March is around the corner and race reason is officially upon us! We spoke with one of Canada’s top middle-distance runners, our friend Rachel Cliff (shown above at last year’s Modo 8k) and she’s given us some great advice on how to take your training to the next level!


February 22, 2016 – by Rachel Cliff (@dangerous_cliff)

Is the Modo 8km on your radar? If not, it should be! This year the run is held on March 20th and its route takes you along the stunning Stanley Park Seawall. With the days getting longer (and hopefully sunnier and warmer), what better way to kick off the beginning of Spring than with a great road race!?

With just a month to go, the next few weeks are very important. Even a good hard 3-week block of training (which still leaves time to recover before the Modo 8km) can have a huge impact on race day and the fitness gained can carry through to your other races later this Spring and Summer.

The mental approach taken to training can be as important as the work itself; here are 5 tips to help you maximize your training over the next month:

  1. Set Goals
    These two types of goals are equally important:

    • Outcome goals (i.e. complete a certain distance or run a particular time) – these should be established at the beginning of a training block.
    • Process goals (i.e. a number of minutes to run each week) which break the outcome goal into “bite sized pieces”- these can be re-evaluated on a weekly basis.

    Most of us are good at setting outcome goals, but as a runner you should create both. Without process goals you’ll never know whether you are on target to meet your final outcome goals. Design an appropriate training plan yourself or with a coach, write your goals down and glance over them often.

  2. Establish a Schedule
    At the beginning of each week outline your training and schedule time for it the same way you would for anything else. Scheduling is critical, especially at this time of year when motivation can be low and the Spring racing season may still seem far away.Schedule your runs at times that will least likely conflict with other commitments. Doing so means you’ll be less likely to cut your training short or miss a session altogether. Once your training session is scheduled, be committed and just accept whatever weather occurs at the time.
  3. Run With Purpose
    Before heading out have a quick pep-talk with yourself about what you want to accomplish on that run. This can be something very small like focusing on relaxing your shoulders, running a particular pace, or simply just having fun. Having purpose and focus will allow you to get the most out of each training run.
  4. Remember, Everything Is Important But Nothing Is
    Sometimes things don’t go as planned; you may roll an ankle, feel a new pain come up, or terrible wind may prevent you from hitting your goal pace. When adverse events happen, think big picture and long term. If something is hurting, get in to see a physio quickly and don’t be afraid to be pro-active with cross-training (I.e. elliptical, stationary bike, swimming) for a session– there’s no point getting seriously injured over one run. Similarly, don’t stress if you can’t hit your goal workout times, especially if the weather isn’t playing nice or you’ve had a tough day at work. The most important thing about training is to be consistent.
  5. Keep It Fun
    Enjoy your training and, if needed, mix things up to stay motivated: try a new running route or run with a friend. Some Spring days can be beautiful, but many of your runs may still be before sunrise or after sunset and in the pouring rain. Remember that no matter what the conditions, focus on the positives and be thankful that you’re outside exercising and breathing in clean Vancouver air.

Stay tuned over the next few weeks as we’ll continue to bring you training tips from some of Vancouver’s top runners! Remember that the final price increase for the #Modo8k is March 1st, so sign up soon to save!