We’re excited to announce your 2018 Under Armour Eastside 10K Pacer team! This crew has been hand-picked from dozens of applications to ensure our runners are set-up to hit PBs and run their best on September 15th. Check them out, pick your favourite, and run with them on race day!
Ontarians Reid Coolsaet (30:08) of Hamilton and London’s Leslie Sexton (34:07) were crowned champions in the inaugural Edmonton 10k, presented by lululemon, this morning, in what was very much a celebration of running in Alberta’s capital. The city and a capacity crowd of 5,000 were ready.
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.
Photo credit: Inge Johnson/Canada Running Series
by Paul Gains
Injury free for nearly two years now, Dayna Pidhoresky has been enjoying an unprecedented block of consistent training and is raring to go at the Scotiabank Vancouver Half Marathon & 5k on June 24th, a Canada Running Series event.
“I want to win for sure,” the 31 year-old Vancouver resident says of her goals. “Time-wise it depends on the day. If I am feeling good then maybe I can really push it a little bit more. I think the main thing is to get some Canada Running Series (CRS) points and try to win.
“Last year I ran really slow there because I was in my marathon recovery phase, so I am in need of a little bit of redemption. I am familiar with the course now and I know the second half can be harder coming off a pretty long downhill section. I think Natasha (Wodak) is doing it so it will be good if she ends up racing – I am ready to put up a fight.”
She laughs at her last comment knowing that Wodak registered a fine 5th place finish at the 2018 Commonwealth Games and remains the Canadian 10,000m record holder at 31:41.59.
At the same time Pidhoresky has enjoyed an impressive start to the 2018 season. In March she won the Around The Bay 30k Road Race in Hamilton, scored a personal best 10k when she finished 5th in the Vancouver Sun Run and then claimed the silver medal at the Canadian Half Marathon Championships in Calgary. Toronto’s Sasha Gollish was the victor that day.
“So far I have been very consistent,” Pidhoresky declares. “I haven’t had that special race that I have been wanting where everything kind of shines, but I have put in a lot of solid races. The main thing is I have been healthy – no injuries at all for going on two years.”
During the 2016 Scotiabank Toronto Waterfront Marathon she suffered a painful sacral fracture that crushed her physically and emotionally. Yet she battled back seven months later to run a personal best marathon of 2:36:08 in Ottawa. That performance has led to selection for the Canadian team at the 2017 World Championships marathon in London, and suggestions that she is destined to follow Lanni Marchant and Krista DuChene into the ranks of top international class marathoning.
The men’s field features Lethbridge’s Kip Kangogo who last year won this race for the sixth time, and former Canadian international Rob Watson, of Vancouver. To view the complete elite field for the 2018 Scotiabank Half Marathon & 5k, please click here.
Kangogo was 4th in the half marathon at the Vancouver Marathon festival in early May, then three weeks later, finished 2nd at the Canadian Half Marathon Championships in Calgary. Despite his advanced years – he will be 39 next month – the Kenyan born Canadian citizen never fails to turn up ready to do battle, and perhaps feels he owns this race.
Watson ran 2:13:29 at the 2013 Scotiabank Toronto Waterfront Marathon and once claimed to have retired. Yet his ‘fun running’ has left him in fairly good condition. Despite extensive coaching duties with the Mile2Marathon group, he has returned to serious training to win the Vancouver Marathon last month. He also finished 5th in the Vancouver Sun Run in a very good 30:01. On such evidence this certainly promises to be a competitive race.
The picturesque course starts on the grounds of the University of British Columbia and traces the Pacific Ocean shoreline through Point Grey and Kitsilano to Stanley Park. With turns, some hills and the challenging climb over Burrard Bridge at 18km the event records are quite extraordinary. Lioudmila Kortchaguina set the women’s record of 70:50 in 2003 while Kenya’s Patrick Nthwia ran 63:10 in 2007 to establish the men’s standard.
The top Canadian man and woman will each receive $1,500 as well as 45 CRS points which count toward the overall title and the accompanying $3,000 awarded to title winners.
For further information and last-minute entries, see www.scotiahalf.ca.
As an athlete, you understand the importance of staying hydrated, especially during high intensity training periods. But did you know that HOW you hydrate matters? At different levels of stress and effort your muscles require different levels of oxygen and fuel, which proper hydration can provide.
To begin, below are some general best practice guidelines for optimizing your hydration plan during training:
- Workouts under 90 minutes require hydration replenishment with electrolyte-rich fluids.
- Workouts over 90 minutes, carbohydrates play a key role in your hydration for optimal fluid transfer.
- During your workout, aim to consume 16-24 oz. of electrolyte-rich fluid per hour.
It is so important to provide your body with an optimal blend of electrolytes and carbohydrates in order to stay energized and strong when you’re putting it under extended stress. There are a number of variables that contribute to your individual hydration needs as an athlete (weight, gender, etc.) Find below a guide for how to plan your hydration and nutrition before you head out for your next long workout:
KIND® Snacks is the newest series sponsor of Canada Running Series for 2018, supporting all 8 CRS events across Vancouver, Edmonton, Toronto and Montreal, including the Scotiabank Toronto Waterfront Marathon, Half Marathon & 5k.
Runners can expect to sample plenty of KIND snack bars in their race kits, at training runs and on race day through exciting on-site activations.
“KIND® Snacks is thrilled to be the official healthy snack bar of Canada Running Series for the 2018 season,” says Stacey Bowman, Director of Marketing, Canada. “We are excited to provide all runners with delicious and nutritious on-the-go snack options, from race expo all the way through to the finish line. In addition, KIND will be surprising and supporting runners throughout the season with pop-up snack sampling, cheering stations and yoga cool downs. This is the perfect partnership for KIND, a brand that is committed to challenging consumers to do the kind thing for their body, their taste buds and their world. KIND is looking forward to an exciting 2018 race season and hopes that each runner takes the time to do something kind for someone in their community.”
“We’re delighted with our new partnership with KIND® bars”, says Canada Running Series Race Director Alan Brookes. “They align perfectly with our Canada Running Series mission to build healthy, sustainable communities through running, and following a healthy lifestyle. We love their commitment to only using ‘nutritionally-dense ingredients like whole nuts, fruits and whole grains – no secret ingredients and no artificial flavors, preservatives or sweeteners.’ It’s a shared message: ‘do the kind thing for your body, your taste buds & your worldTM’”
To learn more about kind, visit https://www.kindsnacks.ca/
Come for the run, stay for the fun!
Join Natasha Wodak, Sasha Gollish and our Canada Running Series community at Run Barbados Marathon Weekend, December 7th – 9th 2018. We’ll be at the races, on the beach, for a few easy runs, and out on the town! It’s the ultimate CRS year-end reward!
Congratulations to this year’s contest winner, LISA EDWARDS!
You’re invited to join Lisa and our Canada Running Series community in Barbados this year – just follow these 3 Easy Steps:
1. Go to runbarbados.org to register for you event(s).
2. Book your stay at one of the Official Hotels offering great rates.
3. Contact Marge at Marville Travel to get the best deals on airfare.
There’s a race for everyone: 1 Mile, 5K, 10K, Half-marathon, and Marathon, spread through Friday, Saturday and Sunday.
Race details: www.runbarbados.org
10k to Half-Marathon — “Sun Run to Scotia Half” Training Program
Just finished the Sun Run? Well that means you should be able to run a Half-Marathon! Follow along with this simple nine week program to get you ready for the Scotiabank Vancouver Half-Marathon in June. No more excuses — get out the door and get ready to run! Register for the run today!
|Apr 30–May 6||Rest||5km||Cross-train||4km||Rest||Cross-train||10km|
|May 7–13||Rest||6km||Cross-train||5km w/ hills||Rest||Cross-train||12km|
|May 21–27||Rest||7km||Cross-train||6km w/ hills||Rest||Cross-train||16km|
|May 28–June 3||Rest||8km||Cross-train||7km||Rest||Cross-train||18km|
|June 4–10||Rest||8km||Cross-train||7km w/ hills||Rest||Cross-train||20km|
|June 11–17||Rest||8km||Cross-train||7km w/ hills||Rest||Cross-train||12km|
|June 18–24||Rest||5km||Rest||4km||Rest||Rest||21.1km — Event Day|
Cross-train with swimming, hiking, cycling, yoga, or strength training. Make sure not to over do it on these days as they are part of your recovery process. When adding in hills, try to incorporate a few steady climbs into your route, anywhere from 200m to 500m long.
Quick and Energizing Pre-run Breakfasts
Not everyone is a morning person, let alone a morning runner. Our body is creaking from a night’s rest and some can find it difficult to get out the door, whether it’s for an easy run or a workout. For those that are morning larks, there’s always the question of what to eat. Too much and it’ll bounce around in one’s gut; too little and the lightheadedness from low blood sugar post-sleep fasting sets in.
So what are the best morning pre-run snacks? It really depends on how much time there is between eating and running, but here are some foolproof staples:
30 mins or less before running
Something light and easily digestible is key, such as:
– a piece of fruit (banana; orange; handful of grapes etc.)
– trail mix (sugars from dried fruit, and healthy fats from nuts are a simple fix)
– rice cake with nut butter and honey (or jam)
– homemade energy balls
1 hour before running
With a little extra time to digest, it’s good to get a little more in your body before a workout. Here are some easily digestible but sustainable choices:
– wholegrain toast with a boiled egg
– oatmeal with nut butter and fresh fruit
– homemade muffins (Shalane Flanagan’s Superhero Muffins are a staple)
– cereal and milk
2 hours before running
This is a sweet spot before most long runs and big workouts. Most people can have a solid breakfast that won’t cause any GI distress during longer runs or workouts. Just be sure to portion control and don’t get too over-zealous! There will be time to indulge in a bigger serving size post-run.
– teff flour or chickpea pancakes (these flours give a little extra protein that goes a long way!); top with maple syrup or fresh fruit and jam
– burrito (keep it small!). Using smaller wraps like corn tortillas or small flour tortillas are great. Fill with eggs, rice, beans, or even nut butter, fresh fruit and yogurt. Mix it up depending on what sits well in your stomach.
– Breakfast hash: simple ingredients like baby potatoes, a boiled egg, and some greens make for a filling pre-run meal.