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!
For the seventh year, Jason Cole and Rand Surbey will be racing in the Scotiabank Vancouver Half marathon as part of a wheelchair team. Their goal? To raise money to support the Cerebral Palsy Association of BC. Oh, and a world record.
After damaging his knee during last year’s run and working hard to come back from injury, Jason will run again in 2018, pushing Rand again in an attempt to capture the elusive and challenging bid to capture to Guiness Record and support the Cerebral Palsy Association’s team. After seven years of breaking the world record but not having their time recognized due to an equipment technicality, Jason and Rand are coming back stronger than ever to prove their speed and determination.
“Thanks to Wheelin’ Mobility and the Cerebral Palsy Association of BC, who outfitted us with a racing wheelchair that matches the requirements of Guinness, Rand and I are back in training and preparing to take on the Scotiabank Half Marathon again this year on June 24th” said Jason. “Our goal since beginning our racing careers has always been to advance the inclusivity of fun athletic events, like running races and the Tough Mudder, regardless of people’s financial or physical status.”
Jason and Rand will be racing in costume and this year’s theme will super heroes, with Rand as the Hulk and Jason as Captain Canuck. As an additional incentive for fundraising, they have acquired a limited edition, minted $20 silver coin that was released from the Canadian Mint commemorating Captain Canuck, and are offering it as a prize draw, with entries available for anyone donating in excess of $50 to our fundraising efforts. The draw will take place at the finish line of the race.
CLICK HERE to support Jason and Rand, and the Cerebral Palsy Association of BC.
Under Armour Eastside 10k is proud to be working with key charity partners that are working hard every day, supporting our community.
PHS Community Services Society
PHS Community Services Society (PHS) is an innovative and well-established non-profit organization located in Vancouver’s Downtown Eastside (DTES) community. The organization has extensive property management experience in complex mixed-use projects and primary health care initiatives. PHS improves the lives of thousands of vulnerable individuals each year through housing programs, health care and support services. Clients served represent the most marginalized populations residing in Vancouver’s DTES and face multiple barriers due to their mental health and substance use. Through many successful partnerships, PHS contributes to developing and maintaining best practices in health care and harm reduction.
Downtown Eastside Women’s Centre
The mission of the Downtown Eastside Women’s Centre (DEWC) is to provide a safe, non-judgmental environment for women from all walks of life, who live and/or work in the Downtown Eastside. DEWC operates a low-barrier drop-in centre and emergency night shelter, offering safe, women-only space, meals and basic essentials, as well as a continuum of care that nurtures and empowers members towards long-term change. DEWC sees over 500 women every single day, providing refuge from conditions of poverty and violence, hot, nutritious meals, toiletries and clothing, phone and computer access, as well as specialized support including advocacy, victim services, HIV case management, and housing assistance. In a severely marginalized community, DEWC provides a place where women can come as they are, find resources, support, and sisterhood, and build personal capacity so as to bridge the gap fromsurvival to self-sufficiency.
Greater Vancouver Food Bank
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 27,000 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 reduce food insecurity.
For every dollar donated allows the GVFB to purchase $3 of nutritious food.
HOW YOU CAN HELP:
Fundraising / pledging our 3 Eastside Charities:
- Make a Top-up Donation. You can donate directly to our partner charities during
- Start online fundraising with your registration for the event. Personalize your Pledge Page, select your preferred charity, and send it around to family and friends! Simply Sign in to your account, once registered, select Menu, edit your page, then share it via email, Facebook, and Twitter. Click here for assistance in setting up your page.
- Donate toa Participant or Team
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
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
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
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
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
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
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
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
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!
WHAT IS THE DIFFERENCE BETWEEN RUNNING AND TRAINING SHOES?
- Running shoes are built for heel-to-toe movement and the higher heel drop in running shoes comes from added support and cushioning. Take these shoes on tracks and runs.
- Training shoes are for multi-directional movement, especially lateral (side-to-side) movement. The sole of a training shoe is flatter, making it more flexible to allow a wide range of movement. Take these shoes to the gym.
WHAT ARE RUNNING SHOES BEST FOR?
This one is more obvious – running shoes are for running. But how do running shoes help with running? Running shoes protect your feet when pounding the pavement over and over again. Where a training shoe helps with side-to-side movement, running shoes help with forward movement. Running shoes also provide more cushioning and support, which often translates into a higher heel drop. This makes for more comfort during long distance runs when you need lots of shock absorption.
WHAT ARE TRAINING SHOES?
Training shoes support a range of movement, including: cutting, stopping, breaking, jumping, and changing direction quickly.
This makes a training shoe versatile and good for many different types of workouts. You can think of training shoes as your all-in-one gym shoe.
You can usually tell a shoe is a training shoe by how much flatter the shoe is. The technical term here is the “heel drop,” which refers to the distance from the heel height to the toe height.
WHAT ARE TRAINING SHOES GOOD FOR:
- High-intensity gym classes and outdoor boot camps – cushioning for high-impact and run training
- Weight lifting – heel support so you can go lower into squats and then stand up
- Strength training – a training-specific last makes for extra space in the forefoot
- Agility training – grooves and outsole patterns for traction during plyometric and multi-directional movement
You can even do short distances on a treadmill. Anything longer than a 5K is usually better with running shoes for shock absorption.
HOW SHOULD TRAINING SHOES FIT?
Training shoes have a comfortable upper and flexible midsole for multi-directional movement. A lower heel drop puts you closer to the ground to push off and pivot. Training shoes are lightweight for easy and efficient movement.
RISKS OF USING THE WRONG SHOES FOR YOUR WORKOUT
Wearing the wrong shoes may lead to problems such as:
- Lowered performance
The wrong type of shoes can cause discomfort in many different ways. You may experience blisters, aches and pains, or soreness. It may be the reason your shoe doesn’t feel quite right. The best shoes don’t get in your way at all – letting you do your workout without hardly noticing them.
Wearing the wrong type of shoe can keep you from performing your best. When you’re putting in the hard work to get better, the last thing you need is your shoe to be holding you back. Running shoes during plyometrics can keep you from pivoting quickly. You won’t have the grip, traction, and flexibility of the sole a training shoe provides. Without running shoe cushioning and support, it may be harder to up mileage or get faster.
Running and training shoes provide specific types of support to prevent injury. Here are some of the ways a mismatch of shoe to workout may increase your chances of injury:
- Running shoes for lateral movement: higher heel drops make for a higher chance of ankle sprains during lateral movement
- Running shoes for plyometric workouts: the extra cushioning and support from running shoes can keep you from landing properly and can increase your chances of a knee or ankle injury
- Running in training shoes: without the cushioning and support of running shoes, you can increase your chances of getting plantar fasciitis
- Not enough running support: stress fractures can occur from running without proper support, which can happen when using minimalist shoes lacking cushioning to absorb shock
- The wrong type of running shoes: tendonitis can happen when you aren’t wearing the running shoe for your pronation type – whether it’s an overpronator needing a more structured shoe or a neutral runner wearing a shoe with too much arch support
- Lifting weights in cushioned shoes – it’s best to do lifting in shoes with little cushioning
Don’t forget shoe size. Too small of shoes can cause your toenails to turn black from bruising and fall off. You should be sizing up at least a half size to account for the natural movement and swelling of your feet during workouts. You may also need to find the right shoe width for your comfort.
If you’re still unsure about what shoe is best for you, find an ASICS retail store for expert guidance or your local specialty sports store.
This blog was originally written for ASICS, and can be found HERE
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.
By Kim Doerkson
Regardless of whether you’re training for a road or a trail race, if you’re racing for over an hour, it is worth looking into how to fuel your training runs. It may seem counterintuitive to eat during a run, especially if one of your goals is weight loss. When the time spent running increases, it’s beneficial to have some kind of fuel to keep energy levels up. Think of it like driving a car: if the tank is full, there’s no risk or fear of the vehicle breaking down; on the other hand, if the gas level gets low, it could damage the engine and leave you stranded on the side of the road. The same is true for running.
So what is the best thing to eat during a run to avoid hitting the wall / bonking? Like anything, it’s personal, but there these are a few go-to’s for runners:
- Gels. These are widely available at any running or outdoor sports store and are the most common sources of fuel during races. Essentially just little packets of sugary goo, gels are an easily digestible sugar source that can also include electrolytes and / or caffeine depending on the type. There is a large selection of flavours, and they’re conveniently pocket-sized, making them the most runner-friendly.
- Chews / Chomps: Exactly like they sound, chews are the runner’s version of gummy candy. Much like gels, they are made with sugar and can have electrolytes and / or caffeine to help boost your energy levels during a run. Unlike gels, chews require a bit more work: they needed to be chewed (hence the name), and more of them need to be consumed to match the caloric intake of a gel. Typically 4 chews are equivalent to 1 gel; this is great if you prefer to eat throughout the run, and not just in bursts like you would with gels. Just make sure to try a number of types are some get stuck in your teeth more than others!
- Candy: Sugar-highs in children after eating sugar is the result runners are looking for; but maybe not to the extreme of the sugar-crash and crying after. Most people have a favourite candy, so it’s a good start to fueling during the run. Bringing wine gums, or any gummy candy keeps blood sugars up if they start to falter, and taste good at the same time. Their only downfall is that they’re straight-up sugar. Chews and gels will have a mix of electrolytes in them too which helps to keep electrolyte balance in check when sweating out salts on a run.
- Dried fruit: Simple and natural. Taking a ziplock bag of dried dates, figs, raisins etc. is a great option while out for a long run. Natural fruit sugars are readily accepted by most stomachs as an easily digestible fuel source.
- Energy balls: These are most common during big train runs as there is more opportunity for slower paces while trekking up hill, and typically take longer than a road run due to technical terrain and elevation changes. Easy to make at home, energy balls consist of a mixture of dried fruit, nut butters, chocolate, coconut, and various seeds. All natural ingredients with good fats, sugars, and a little protein goes a long way when out for a long time!
For all of these options, practice goes a long way. Don’t show up to race day and decide to take a gel or eat during the race if you haven’t practiced in training. It takes time to get your body used to fuelling while running, so include it into your training plan. Also be sure to research what in-race fuel is available and if it’s not what you’re used to, make sure to pack what your need before getting onto the start line.
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.
Once the holiday season is over, and the nausea from any festive hangover has subsided, the drive to workout tends to come rushing back. Whether it’s because of a New Year’s resolution, or the urge to get back into a routine, it’s important to return to workouts with realistic expectations. But how do you go from laying on the couch, to intense workouts?
Today’s society has instilled a norm of instant gratification. Unfortunately, with running and working out, it’s hard to see results immediately after a workout. Building back into fitness requires time and patience, but that doesn’t mean you can’t push yourself early in a training block. Here are a couple things to keep in mind when jumping back in to workouts.
Keep things in perspective
Taking a break, whether it’s over the holidays, or as a part of a training cycle, requires a check-in before getting back into the swing of things. If the time off has been filled with lying on the couch watching Netflix with no amount of activity, the amount of fitness lost is going to be greater than if there’s been some kind of activity during the break. Be realistic about the break you took, and don’t expect to jump back into training where you left off. A few weeks off won’t decrease your fitness too much, but it will set you back a step of two. Easing back into workouts, doing shorter long runs, and taking additional rest days will reduce the risk of injury when returning to a routine.
Walk before you run
If returning from an injury, make sure that it’s pain-free to walk for 30-45 minutes before attempting to run. If the break was scheduled into a training cycle, or occurred because of the chaos the holiday season brings, ease into a run by walking for 5-10 minutes before setting off. Walking helps to warmup muscles, tendons, ligaments, and get joints moving smoothly. Incorporating a good warmup by walking or hopping onto a stationary bike for 5-10 minutes will make the run feel less creaky than if you just started right out the door.
Getting back into running doesn’t mean that cross-training has to stop. Keeping different activities in a training regime until you get back into shape will help build an aerobic base and will stave off injury. Strength training, helps to maintain muscular strength that carries over into running, especially when focusing on fundamental exercises. Core work, glute strengthening, and plyometric exercises don’t require gym equipment and can easily be done in the comfort of your own home. Create a routine that’s efficient and accessible so there’s a higher chance of adhering to the program. Adding in various aerobic exercises will bring cardiovascular fitness back without requiring too much additional impact on the body. Choose cycling, swimming, elliptical, or pool running as great options that can improve fitness and reduce the chance of injury.
Hit the trails
If it’s been a while since you’ve pounded the pavement, think about hitting the trails or a rubberized track for some of your runs. The impact of the roads is far more than soft surfaces, and can take a toll on an unconditioned body. Opting for the track allows for flexibility in distance. If you get tired at 5km when you planned for 10km, stepping off the track to hop into your car or on the bus is far easier than having to walk 5km back home on a route that takes you away from your starting point.
Don’t be a hero
It’s hard to not to get caught up in the excitement of getting back into a workout routine, especially if it’s associated with an end goal. However, the body can only handle a certain amount of training everyday, and may require additional rest days at the beginning. Sore muscles are not uncommon when getting back into training, so make sure to take easy days easy, and don’t try to hammer in a workout every time. Rest days, or easy days, give the body time to reap the benefits of the work that’s been done, and allows for positive adaptation. Trying to do too much all at once can result in injury or burn-out, either from getting worn out, or from compensating in workouts due to fatigued / sore muscles. Taking rest days won’t set you back, if scheduled properly, they can enhance your training.
Consistency is key
Getting back into training doesn’t need to be rocket science. At the end of the day, if you’re training consistently and putting in the work most days of the week, your fitness will return. That doesn’t mean doing longs runs everyday, or doing anything out of the ordinary. It can be as simple as doing 30 minutes of some kind of activity everyday, whether its running, yoga, strength work etc.
We’ve all heard how strength training will give us an edge and enhance our running. However, when push comes to shove, strength work is the first thing out the window in a time crunch. Most runners will instead opt for an easy run, or workout, if they only have an hour or two to train. While workouts like intervals, hill repeats, and tempos are great for functional muscular strength, working on fundamental strength is advantageous for any runner looking for an edge.
What kind of strength training is the most effective? There are many components to a comprehensive strength routine including core strength, flexibility, general strength, and functional strength.
When people see the word ‘core’, they automatically think of abs and six-packs. They’re right to some extent, but there’s more that makes up our core than just abdominal muscles. The core encompasses the muscles that act to stabilize and move our spine. Our core is essential for a variety of things: maintaining posture, especially when fatigued; reduces the stress placed on the lower body which prevents injury and tightness; and a strong core helps generate more speed and power over short distances. Utilize exercises that strengthen the core in a functional manner by doing planks, hip stability work, and dynamic movements, instead of traditional sit-ups.
As a runner, being as flexible as Gumby isn’t an advantage. While there’s a lot of controversy on what the ideal level of flexibility is, the general consensus is that some, but not too much is great. Static stretching is somewhat frowned upon as it’s counter-productive. Dynamic stretching and running drills on the other hand is applauded. Drills accentuate general running form, so it works on flexibility in a functional way.
Compound exercises, such as squats, deadlifts, step-ups, and upper body exercises are great as they’re multi-joint exercises. They work the movements we do on a daily basis, and make us stronger in everyday life. Utilizing weights help to build muscle, and is great for base training in pre-season. During racing season, runners don’t want a huge amount of muscle bulk. Any muscle atrophy that comes from increased mileage, and decreased strength training won’t be as detrimental when you start with a higher muscle bulk.
This encompasses both bodyweight exercises and plyometric exercises. Running requires the athlete to move their body over a specific distance as fast as possible. As there are no external constituents, it’s just bodyweight that needs to be moved. Using bodyweight exercises helps in recovery and maintaining strength during race season. Adding in ballistic movements that are required in plyometric training. These are incredibly helpful to runners as they aim to develop strength and speed by training the neuromuscular and elastic characteristics of our muscles. Therefore, they can generate more power through quicker muscle contractions.
Whatever kind of strength is added into a running program, it’ll be worthwhile. These sessions don’t have to be long. Even 30 minutes 1-2 times a week is enough to have benefits. So, next time you’re about to sit on the couch and have a Netflix binge, do some kind of workout for the first 30 minute episode, and your strength workout for the day will be done!