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Eastside 10k

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Setting goals like an Olympian: Lanni Marchant

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Setting Goals like an Olympian: Lanni Marchant

under armour lanni

Whether it’s your first race or your 100th, you always need to set a goal.

Best Health web editor Lisa Hannam had the chance to interview Canadian Olympian and Under Armour athlete Lanni Marchant about realistic goal setting and the runner’s greatest accomplishments.

In the interview, Lanni explains her strategy for goal setting, in which she utilizes a work-backwards approach and vocally shares her goals with others.

“In 2012, I wanted to go to the Rio Olympics, so [my coach and I] worked backwards, in terms of how to qualify. But we also had goals for each season leading up to my qualifiers, [like the] Canadian records, Championship races, and medal contention etc.

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“For life goals, I’ll always keep that target in mind but I know that there might be some different paths and bends in the road to get there.

“Regardless of the goal, I have learned that I have to be vocal and share my goals with those around me. Keeping it a secret means I am carrying the risk of failure solely on my shoulders. When I share my goals with my family, close friends and coach, it means they are there to help me when I hit a bump or come to a crossroad and need help.”

To read the complete interview click here.

With less than two months until the Under Armour Eastside 10k, it’s time to set your goals!

Feature Friday – PHS Community Services Society

By | Charity, Eastside 10k | No Comments

Founded in 1993, PHS Community Services Society (PHS) is a non-profit housing, health care and community development agency providing services in Vancouver and Victoria, B.C.  PHS develops, maintains and advocates for affordable housing for adults who have been marginalized as a result of homelessness, physical, mental health and behavioural issues, substance dependencies and more. They also provide low-barrier harm reduction, drug treatment and primary health care services. 

PHS operates and manages 21 low-barrier residences and over 1,200 units of rental housing that include emergency shelters and transitional housing. In addition to providing housing, PHS offers a range of health care services that are both embedded in their housing, and available to the broader community. Their multidisciplinary team of physicians, specialists, nurses and social workers offers comprehensive primary care, mental health and addiction treatment services. They also offer monthly internal medicine, gynecology and women’s health clinics. 

In an effort to foster and grow a sense of community for marginalized people, PHS aims to empower, generate trusting relationships and help them to determine their own course of recovery. They see people, not their pathology, and work hard to offer stability, compassion and love to those who need it most. PHS believes that there are solutions to homelessness and the opioid crisis, and that implementing them will require love, resiliency and – most importantly – political will. 

PHS has developed a range of innovative community based programs to meet the diverse needs of the thousands of people they serve each year. Programs include needle distribution and collection, community gardens, low-barrier methadone treatment, managed alcohol programs, dental care, alternatives to traditional detox, and more.   

Above all, PHS strives to be a champion for social inclusion, a leader in social innovation, and an advocate for marginalized people whose voices are rarely heard.  PHS is perhaps best known for leading the advocacy effort to open North America’s first supervised injection site, Insite, in 2003. Advocacy remains a major focus for PHS today, and their work continues to yield remarkable results for the community. For example, PHS was there to fight against the closure of the low-barrier New Fountain Shelter 2011, and later this year, PHS will be operating the ‘new’ New Fountain Shelter on East Hastings that will open in 2017, thanks to the innovative planning and renewed funding of BC Housing. 

To learn more or make a donation, click here. 

dewc

Feature Friday – Downtown Eastside Women’s Centre

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With Love for the Downtown Eastside Women’s Centre
By Kate Gustafson

 

We can, all of us, agree that Vancouver has a brilliant running community. It’s in all of the training, racing and being together that expands our awareness of the place we call home. It was the idea of “home” that sent me searching for ways to support our most vulnerable neighbourhoods.

Through fundraising and volunteer work I’ve come to know the Downtown Eastside Women’s Centre (DEWC), a community at that’s equally strong, supportive, and full of incredible people. They provide basic needs, like a warm lunch, and a safe, non-judgmental environment for women from all walks of life, who live or work in the Downtown Eastside of Vancouver. In the act of opening their doors for the past 39 years, the DEWC transforms lives. For many of us, running has transformed our own.

As a runner who treasures the road’s quiet moments before the city wakes, the DEWC is equally peaceful before the lunch rush. On volunteer shifts, I’ve sorted through donated clothes and set up tables accompanied by a hum of others putting their heads down to complete the task at hand. Like any rainy, snowy or sweltering race day, the show must go on. It should also be known that these meals are an amazing, daily feat; accomplished by creative, compassionate and hardworking kitchen staff.

The meals program is the DEWC’s most underfunded and important program, as food is the main draw to get many women in the door. Once inside, the DEWC has the opportunity to teach women about other programs and services, and provide access to much more than basic needs.

As a passionate runner and supporter of the Downtown Eastside Women’s Centre, my hope is that you’re inspired to learn more, get involved and support this incredible community in whatever way you can.
https://www.dewc.ca/

Want to help raise funds for DEWC at the Under Armour Eastside 10k? Start your fundraising page here or donate directly to the charity!

#UAEastside 10k Training Run, Pacers, Shirt and Medal Reveal

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The Under Armour Eastside 10k unveiled their 2017 finisher medals and race shirts at their kick-off event last night. Over 50 local runners and race day pacers celebrated the unveiling of this year’s memorabilia with a 6k social run.  The run went out on a loop from the Greater Vancouver Food Bank (GVFB) and featured parts of the new 2017 race course.  The GVFB is one of the key charities for the UA Eastside 10k this year.

The medal for the Under Armour Eastside 10k’s 5th anniversary features the East Van cross. Presented in the same unique dog-tag style medal featured in previous years, this year’s medal features another iconic landmark of Vancouver’s Eastside.

The 2017 Under Armour Pace Team joined in on the medal and shirt reveal.  In preparation for race day, the pacers received their pacing kits and got a first hand look at the course.  There will be a pair of pacers for each of the following times: 45:00; 50:00; 55:00; 60:00; 65:00; 70:00 and 75:00. They will be running to help you achieve your race day goals!

A big thank you to the Greater Vancouver Food Bank for showing runners around the facility, and for helping out at the event.

About The Greater Vancouver Food Bank (GVFB)

The Greater Vancouver Food Bank is a non-profit organization with a mission to create empowering environments that provide and promote access to healthy food, education and training. The GVFB provides assistance to over 26,500 people weekly through 13 food locations and more than 80 community agencies located in Vancouver, Burnaby, New Westminster and the North Shore. The GVFB is committed to its vision of accessible, healthy and sustainable food for all and through community collaboration, is pro-actively working to help end hunger. Donate today!

Training Run Photos

Meet the 2017 Under Armour Pace Team

Feature Friday – Vancouver Food Bank

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An Important Member of the Food Bank Family

It’s 5:30 a.m. Every Tuesday morning, Kat Perrara hops out of bed eager to see her friends at the Greater Vancouver Food Bank’s Southside Depot.

Kat makes the long commute from Surrey to Burnaby.

It’s 7:30 a.m. when she reaches her destination which is already buzzing as the Food Bank truck works with volunteers to unload food from the main warehouse.

As Kat walks into Southside Community Church, she is greeted with a hot cup of coffee and a sandwich. Chatter fills the room as volunteers catch up on what has happened in since they saw each other last.

The volunteers work together to unload the truck and set up their stations.

When 9:30 flashes, Kat is waiting at the greeting table where she welcomes and scans in Food Bank members.

It was only four years ago that Kat stood on the other side of the greeting table — as a member of the Food Bank.

She would stay for hours talking and laughing with the other volunteers and even helping out where she could. They told Kat she should become a volunteer, and without hesitation she did. In return, she gained another family.

“We celebrate birthdays and anniversaries together. We get together when someone in the group has lost someone, and we collect donations amongst the volunteers if someone is going through a rough time,” Kat says. “We really take care of each other.”

The clock strikes 11, and the last of the members come in. The volunteers at Southside begin to clean up and prepare lunch. As the doors finally close, and clean-up is finished, the volunteers gather for a quick bite before they head out.

Kat is one of hundreds of volunteers who have found a family through her volunteering experience with the Greater Vancouver Food Bank. To find out more about volunteering opportunities with us, please visit:

https://www.foodbank.bc.ca/get-involved/volunteer/

#UAeastside10k Training Program

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With the Under Armour Eastside 10k fast approaching, our friends at MapMyRun have put together a well-structured training plan to set you up for success. There are four parts to the program: Strength; Movement and Mobility; Running and Endurance; and Recovery. Here’s how it works:

Strength
The Strength program is designed to meet the demands of a runner looking for a more competitive edge. It isn’t designed to build muscle, but rather enhance your stability and mobility to runstronger.

Movement & Mobility
This routine will prepare your body for running by increasing mobility at the ankles, hips and T-spine. It will also activate your body for the twice weekly Strength sessions.

The Running & Endurance program is built for beginner- and intermediate-level runners. You will be introduced to tempo running, fast hill repeats and long slow runs, and you’ll develop the discipline for recovery runs.

Recovery
This routine is based on Under Armour’s belief that today’s recovery is tomorrow’s training. It is essential to attempt to restore movement quality after a run and the program is designed to hit the areas of the body that need the most attention.

All you need is eight weeks, a foam roller, and a firm commitment to get fast, strong and ready for race day. Are you ready? Read on for more details and download the official Under Armour 10k training plan here!

Get fast, strong and ready to toe the line come Race Day!

Whether you’re running your first 10K or your 100th, having a well-structured prepared training plan is your best bet to set you up for a successful race day. From mobility and endurance to strength and recovery, this plan provides everything you need to have your best race yet—and maybe even snag yourself a PR along the way.

Are you ready?

 

THIS EIGHT-WEEK PROGRAM WILL HELP YOU BECOME A BETTER RUNNER WITH MOBILITY, ENDURANCE STRENGTH, AND RECOVERY TRAINING.

 

Recovery Routine

Recovery Grid

Connected Fitness

5 ways Connected Fitness apps and products can elevate your training.

By | Eastside 10k, Training Tips | No Comments

Today’s running competition is fierce and becoming your best takes more than just training. In the past, knowing when to train and how hard to train was simply based on how you felt. Now, through connected fitness apps and products, technology can test your body and tell you when and how to train, how to set goals and track against them. You no longer have to write down how you felt after a long run, or time yourself or even track your distance – connected fitness products do this for you allowing you to focus on one thing, your run. Below are five ways that connected fitness can elevate your training:

  1. Set Goals and Smash Them

Connected fitness apps such as MapMyRun make it easy for you to set goals, track them, beat them, and set new ones. You can track time, cadence, duration, distance and splits, making it super easy for you to see how you are tracking against your goals.

  1. Know when you’re ready to push the limits

The new Under Armour Record-Equipped shoes will tell you whether or not today is the day to push your limits. Each Record-Equipped shoe has a chip that not only tracks your run, but analyzes the explosive power in your jump to tell you whether or not your body is ready to train. To perform the jump test, simply jump around before your run. After setting a baseline, your jump score will measure muscle fatigue and recovery rate to suggest how intensely to run. To learn more about the shoes and the jump test, click here.

  1. Track your route

No more Google maps, no more getting lost. Apps like MapMyRun, make it easy for you to track your route and your time. If you have smart running shoes, simply go out for a run and the GPS tracker in the shoes will track your route, time, stride length, and more. Even if you’ve left your phone at home, Under Armour Record-Equipped shoes will track and store your run data for up to five runs before needing to be synced.

  1. Stay connected with some friendly competition

There’s no better way to push yourself than a little healthy competition. If you can’t get out and run with your friends or crew don’t worry, connected fitness allows you to have an online community where you can share your routes and results.

  1. When to get new shoes

Running in a pair of worn down sneakers is a recipe for an injury, and knowing when your favourite pair has run its course and are ready to retire is tricky. Under Armour Record-Equipped shoes keep track of how far you have run and send you a notification once your shoes have reached the 650 km mark – that’s approximately 15 marathons. After 650 km, it’s time to ditch the shoes and buy a new pair.

UA Record Equipped

Under Armour joins as new title sponsor of the Eastside 10k

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Canada Running Series announces Under Armour as the new title sponsor of the Eastside 10k race, which is scheduled for Saturday, September 16th this year.

In addition to the title sponsorship, Under Armour is the exclusive athletic footwear, apparel and Connected Fitness sponsor. All participants will receive Under Armour technical running shirts and race organizers will receive technical apparel and footwear. This collaborative partnership will also bring cutting-edge innovation to the Canadian road running scene with activations across Under Armour’s digital training platforms, MapMyRun® and UA Record™. These platforms will include official training programs for runners of all abilities. There will also be an ambassador program and community outreach for run crews and clubs.

“This is a strategic partnership between two premier high performance brands,” says Canada Running Series president, Alan Brookes. “This partnership with Under Armour, the global leader in innovation performance product, is about bringing the latest and greatest to the Canadian road running scene. Together we will be able to grow the Under Armour Eastside 10k into an even bigger and better international running event, and something that is in, for and with Vancouver’s Eastside.”

“Under Armour is passionate about making all runners better and we are thrilled to partner with Canada Running Series to elevate the awareness of the Eastside 10K race,” says Shana Ferguson, Director of Marketing, Under Armour Canada. “This is one of the highlights of the Vancouver fall racing calendar, as the race winds through some of the most historic and vibrant areas of the city, and we are looking forward to outfitting runners in our innovative gear.”

Under Armour’s partnership with the Eastside 10k is the company’s first title sponsorship of a Canada Running Series race. In the U.S., Under Armour has enriched the running experience at signature events, including San Francisco’s Bay to Breakers 12K, and Washington, D.C.’s Cherry Blossom 10-miler & 5k. As in San Francisco and Washington D.C., Under Armour will enhance the experience in Vancouver in all phases of the run.

 

Registration for the Under Armour Eastside 10k is now open at eastside10k.ca. Registration is limited and we encourage runners in Vancouver and across Canada to register today!

Eric Gillis and Leslie Sexton win 4th annual Eastside 10K

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VANCOUVER, September 17th

Eric Gillis, who recently finished tenth at last month’s Olympic marathon, won today’s 4th annual Vancouver Eastside 10K, a Canada Running Series event. His time of 30:16 was enough to hold off BC Endurance project runner, Justin Kent, who put some pressure on Gillis between the 6-8K mark. Gillis finally got away at 8K and held on for the win. Justin had a time of 30:26, ahead of last year’s winner, Geoff Martinson who clocked in at 30:43.

“The race was a bit slower today because of the weather but it was all about the effort.” Said Gillis, “I wanted to gain some much needed Canada Running Series points and get tuned up for Toronto next month.”

09-17-16-sextonOn the Women’s side, it was first time Eastside 10K runner, Leslie Sexton who managed to beat out Vancouver locals Dayna Pidhoresky and last year’s winner, Olympian Natasha Wodak. Leslie, who was in third place for the majority of the race, had a surge at the 7.5K mark and clocked in at 33:17 under rainy skies. Dayna’s time of 33:35 was enough to hold off the always competitive Wodak who finished with a time of 33:42.

“This is a great race,” said Leslie. “I wanted to use this race as a tune up for the Scotiabank Toronto Waterfront Marathon coming up next month so I was extremely pleased with my result.”

Despite the weather, the event attracted 2,300 competitors and raised over $24,000 in support of the Downtown Eastside Women’s Centre, Watari Support and Counselling, the Greater Vancouver Food Bank and the Breakfast Club of Canada. Participants can continue to fundraise online until October 2nd on line at www.eastside10k.ca

“We were so thrilled with the turnout today,” said Canada Running Series president Alan Brookes. “Canada Running Series events are all about community and the Eastside 10K is a perfect example of people coming together to support their local charities.”

Information and complete race results can be found at www.eastside10k.ca, as well as registration for the 2017 Canada Running Series West events.

10 tips for 10km – Dylan Wykes

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Dylan Wykes, winner of the inaugural Eastside 10k and coach at Mile2Marathon, gives us 10 tips for this year’s event. Check them out!

  1. Be prepared for race morning: Leave nothing to chance. Know what you are going to eat, know how you are going to get to the race, know where you are gonna stash your gear. Arrive early, no need for added stress on race day, you are there to compete and perform. Unnecessary stress will affect your performance.
  2. Warm-up: For some this is a 20min run and active strides. For others this is a 5min walk and some stretches. Either way, get those muscles loose and ready to go, it’ll help avoid injury and have you primed to perform.
  3. Find your place: Get on the start line and line up with people whom are at your same level. A 45min 10km is a great accomplishment, but you probably shouldn’t be lining up at the very front- you will get pulled out too hard and you will impede faster runners. Also, if you wanna run 35min get yourself to the front- if not you are gonna spend too much energy passing people and you may be trampling over slower runners. Be smart here.
  4. Get off the line: The 1st km of this race is the fastest. You will feel fresh and there is a nice downhill. If you are several seconds faster than your goal pace do not worry, get the 1st km in and then settle into your race.
  5. Settle and Flow: From 2-6km you should relax and find your flow. If you are pushing too hard at 3km you are gonna be suffering hard by 8km. Have your goal pace in mind and focus on maintaining that effort and rhythm. Being 5 seconds too slow is fine as you can make up time with a strong last 2km, but being 5 seconds too fast can be disastrous as when you blow up you’ll be giving time back in chunks.
  6. Enjoy the Scenery: The Eastside 10km course takes you on a tour through one of Vancouver’s most beautiful and culturally rich neighbourhoods. Appreciate the city and take it in. We live in a really friggen cool city.
  7. Find a Group: There is power in numbers when it comes to racing. Working as group can help a lot. A group can pull you along, you can fight the wind together and you can thrive off the positive vibes that come from sharing a common goal. Find a friend and roll together.
  8. Focus: This is racing, it is supposed to hurt! Your legs will burn, you’ll fight for breath and you’ll wanna stop. You trained for this. Focus on your goals and stay positive. The pain of racing is brief, but giving up will sting for a whole lot longer.
  9. Bite your tongue and give’r: Ok, you got to 9km. Time to get going! This is where you put your head down and give it hell. Dig deep and push. Give it everything you have until you cross that finish line.
  10. Reap the spoils: Congrats on finishing the Eastside 10km! Now enjoy yourself a bit- go get brunch, drink a beer or just do something to spoil yourself. You have earned it!

More info on the Eastside 10k can be found here.