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Brenden Williams

Aug 04 2017
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Workouts to get you out of a training rut

By | Training Tips | No Comments

We all have time where the last thing we want to do is run or work out.  These “slumps” are normal, and either come about due to boredom or fatigue.  The repetition of tempos, long runs, and hill repeats can be enough to make you dread having to do another workout. If you’re stuck in a training rut, it might be time to try something new to reignite the fire.  Switching up workout types, or who you’re running with, can be enough to motivate you again. Here are some ways to mix up the monotony of running:

Find a group

If you’re used to doing every workout or easy run on your own, it might be time to hop into a group environment.  Casual chatter and comraderie can help ease the pain of a workout, or at least create enough distraction that the miles fly by.  Most cities have a running group of some kind whether it’s a local running crew or a group out of a running store.  Do a little bit of research and find one that’s convenient and works with your schedule.

Group fartlek

We’ve all heard of the fartlek workout, which is essentially just speed play.  Paces and interval duration are varied to keep the workout fun.  Another way of doing this workout is with a group of at least 5 people.  In a single file line, the runner at the front sets the pace.  Then, the runner at the end of the line must surge to the front of the pack to settle in as the new leader at their desired pace.  The person at the rear can choose to surge whenever they choose which keeps the rest of the group on their toes.  It’s a great way to challenge each other and do a speedy workout without too much thought.

Be a broken record

Repeats are a simple yet effective workout for any distance.  The intensity and distance of the interval will determine the recovery.  Long intervals or short intense bursts will require longer rest periods than moderate intensity repeats.  The rest period should be longer enough that your heart rate settles and you’re able to talk.  Aim to keep the intervals consistent; blowing it out of the water on the first rep will leave you gassed for the rest of the workout and won’t provide the most beneficial training effects.

Go up and down a ladder

Pyramid or ladder workouts are a fun mix up to interval training.  Choose to do the intervals by distance or by duration.  For example, a ladder workout on the track could look something like: 200m-400m-600m-800m-1000m-1000m-800m-600m-400m-200m.  For recovery, match the hard interval distance and try to keep the paces consistent.  Much like coming down a hill, climbing down the ladder will feel easier with decreasing interval distances!  These workouts can be as long or as short as you wish, and can be done based on time so you don’t have to find a track.

Race!

A great way to get back into shape, or fuel the fire is to actually step onto the starting line again.  Use the pre-race nerves and adrenaline to pump you up to run.  The crowds of people will be great to push you, plus having a closed course with no traffic is ideal!  Check out your local running scene for upcoming races and sign up.  It could be enough to get booted out of a training rut.

Rest

If nothing seems to be working, it might be that you just need a couple days off of running.  Many people forget the importance of rest and recovery.  It’s just as important as running workouts!  Take a few days to sleep in, try a new activity, catch up on some reading, or try a new recipe.  Stepping away from a regimented training schedule for a short time won’t decrease your overall fitness.  It could be actually be exactly what you need to get to the next level of fitness and boost your training.

Jul 31 2017
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benefits of track work

The benefits of hitting the track

By | General, Training Tips | No Comments

The benefits of track work when training for anything longer than 5k aren’t often discussed during a race build. Track workouts have their time and place for any race distance.  While crucial for typical track events of 5000m and under, they also provide many benefits for any distance up to the marathon.  Even ultra marathoners do track workouts sometimes!  It can feel intimidating heading to the perfectly marked 400m oval. The fear of the workout’s intensity, not knowing how to pace, or pressure to perform an a perfectly flat and manicured surface can steer runners away.  Try to ignore those barriers and remember the benefits a track workout will provide.

Learn to pace

On the track, the terrain is consistent and is perfectly flat.  These characteristics help runners learn how to properly pace themselves and understand what difference paces feel like. When running on the track, you must mentally push yourself to keep on pace. This helps build mental strength as well as physical strength, which is the opposite of treadmill running that forcefully keeps you moving at the same speed.  Understand that not every interval needs to be an all-out effort.  Being able to keep tabs on the pace by checking splits every half-lap (200m) or full lap (400m), will provide timely feedback so you know how and when to adjust your pace.

Improved running economy/efficiency

Running easy is exactly what it sounds like: easy.  It builds a tolerance to pavement pounding and slowly creates an aerobic base, but it also only teaches how to run at a leisurely pace.  Track workouts encourage a faster turnover. Therefore, it teaches your body how to run fast by adapting neuromuscular, musculoskeletal, and respiratory systems.  Faster turnover helps recruit and stimulate fast-twitch muscle fibers.  The amount in which it helps to make you run faster is very individual, but it will certainly help you from getting slower!  By building an aerobic foundation, it enhances the amount of oxygen that is consumed at a given pace. Meaning you’re able to hold a higher intensity for an extended duration before running out of steam.

Mental toughness

The thought of running around in 400m ovals isn’t exactly appealing. The monotony of the unchanging terrain and elevation can make it hard to remain motivated throughout a workout.  However, that’s exactly what makes the track great.  It requires mental toughness to remain on task throughout the workout especially with the workout’s heightened intensity. Seemingly unnecessary to do 400m repeats when training for a half or full marathon, it’s actually incredibly helpful.  When busting out shorter and faster intervals, it forces your legs to get out of an easy run shuffle and into a more powerful stride. By pushing a pace that can only be held for a short period of time, it makes the speed of threshold/tempo runs feel much more manageable.

So when training for your next goal race, be sure to include some speedy track sessions into your build.  Ideally grab a group of friends to accompany you and push the pace.  Do a full warmup to fully prepare your muscles for the intensity of the workout and don’t forget to have fun!

Jul 28 2017
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dewc

Feature Friday – Downtown Eastside Women’s Centre

By | Charity, Eastside 10k | No Comments


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!

Jul 27 2017
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#UAEastside 10k Training Run, Pacers, Shirt and Medal Reveal

By | Charity, Eastside 10k | No Comments

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

Jul 24 2017
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Dressing for the heat

By | General, Training Tips | No Comments

In the middle of summer, the heat has set in and most runner’s have become slightly more acclimatized to the weather.  However, if you typically run in the early morning/evenings when the temperature is lower, and you’re faced with an afternoon run, it can still be a shock to the system.  Much like winter running, what you wear can help you survive the run no matter what the conditions are.  Keeping sun safety, hydration, and thermoregulation in mind, these are some of the best ways to beat the heat.

Wear technical fabrics
We’ve all heard that cotton is the enemy, and it certainly is when it comes to running in the heat.  Unlike moisture-wicking technical fabrics, cotton absorbs sweat which weighs the clothing down and puts you at risk of chafing.  Technical fabrics are breathable and pull moisture away from the body to keep you cool through evaporation of sweat.

Keep it loose and light
Looser fitting shirts help to keep you cool by offering more ventilation as the air can move through the clothing unlike tighter fitting clothing which can retain body heat.  Choose light colours as they reflect the sunlight, whereas black/dark colour absorb the sun’s heat.  This will put you at risk of overheating.

Protect your head
Your body releases a lot of it’s heat through your head, so it’s important to wear a technical fabric hat or visor.  The benefit of a cap is that it protects your scalp from getting burnt, and can be stuffed with ice or soaked with cold water to cool you down even further.  Visors help shield your face and eyes from harmful UV rays, but do leave your head exposed to the sun.

Keep your eyes relaxed
It’s easy to forget how much energy squinting takes out of you while on the run.  It causes unnecessary  energy expenditure and can cause headaches or migraines.  Grab a pair of UVA & UVB protected sunglasses to keep your eyes relaxed and protected from the sun’s harmful rays.

Slather on the sunscreen
Skin is the body’s largest organ, so it’s important to protect it.  Make sure to apply sunscreen wherever there may be skin exposure; if you plan on delayering throughout the run, don’t forget those areas too!  Opt for at least SPF 30 and waterproof so that it stays on as you sweat on the run.

Accessorize with hydration
Running in the heat causes your body to sweat more and lose water and electrolytes at an alarming rate.  If not replaced in a timely manner, it puts you at heat of dehydration and susceptible to heat-related illnesses.  Use either a hand-held bottle, a fuel belt, or a hydration pack for easy access to fluids.  If you aren’t a fan of carrying something while you run, plan a route that passes by water fountains or convenience stores where you can pop in to grab a sports drink if necessary.

Jul 21 2017
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Feature Friday – Vancouver Food Bank

By | Charity, Eastside 10k | No Comments

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/

Jul 19 2017
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Running cool in hot weather

By | Training Tips | No Comments

When summer hits, it’s important to take the heat into consideration when you’re planning your weekly runs/workouts.  Fortunately the days are long so there are lots of options for putting the work in without suffering from the hot summer sun.  Here are a few things to consider before heading out for your run:

Be timely:

The coolest temperatures are in the morning and evening when the sun isn’t high in the sky.  The UV ray intensity is lower, and if you go in the morning there’s usually less people to dodge and it’ll boost your energy for the day!  Depending on whether you’re an early bird or a night owl, find a time that works best for you.

Keep hydrated:

No matter what time of day you run at, be sure to hydrate before, during and after your run.  Warmer temperatures require you to up your overall fluid intakes to keep your perspiration systems and temperature regulation in top form.  Depending on your individual sweat rate, and how salty your sweat is will change what your replenishing needs are.  Water may not be enough, so consider a sports drink or electrolyte supplement too.  If you’re heading out for a long run, plan your route so there are water fountains or convenience stores where you quench your thirst throughout the run.

Protect your skin:

Harmful ultraviolet (UV) rays can cause skin damage, and can potentially lead to skin cancer especially in prolonged sun exposure.  Slather on the sunscreen of SPF 30 or higher with both UVA and UBV protection to prevent sun burns, protect your skin, and keep your skin/body temperature lower.  Your skin will thank you now and in the future!

Run cool:

Everyone has a go-to running route depending on their preference of terrain and scenery.  If possible, when the weather heats up choose a loop that either runs past water, or through the forest.  Bodies of water such as rivers, lakes and oceans tend to have breezier conditions that provide a slightly cooler environment.  Sticking to the trails will not only provide extra shade from the tree cover, but the softer surface won’t retain or radiate heat as much as asphalt does.

Dress appropriately:

Running is a perfect time to break out the bright and light colours that most people’s everyday neutral wardrobes don’t have.  Wearing dark colours or cottons is a sure-fire way to put yourself at risk of overheating; the dark colour absorb/attract the heat and cotton doesn’t have the best breathability.  Instead, opt for light-coloured and loose fitting attire that reflects the sun’s rays away and allows the breeze to get through.  Most athletic wear is now made of moisture-wicking synthetic fabric which helps to cool the body down, rather than the original cotton-tees that soak moisture up instead of wicking it away.

Always accessorize:

When fighting the heat don’t forget the value of a hat and sunglasses.  Choose a hat with breathable mesh so that the heat loss from your head isn’t trapped in the cap, and protects your scalp from the sun’s rays.  When grabbing sunglasses, don’t choose a trendy pair that don’t have proper UV protection.  Make sure that the lens have both UVA and UVB protection to shield your eyes from harmful light.

Adjust expectations:

Before you acclimatize to the heat, adjust your training and paces to accommodate for the increased energy expenditure that running in the heat brings.  It takes time to adjust to hot weather, so give yourself a couple of weeks to let you body adapt to the heat, especially if it hasn’t been given the gradual seasonal progression.  Begin by doing easy runs a few times a week, then slowly build in workouts and remember to slow the pace down and run by feel.  If you’re consistently running a minute slower per mile than normal but the effort is still there, understand that as long as the effort is there, the results will come!

Jul 12 2017
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The do’s and don’ts of training while injured

By | Training Tips, Uncategorised | No Comments

Runner’s are notorious for training through injury.  No matter how much this may be revered, doing this can do more damage than good.  The “no pain, no gain” mentality is a mindset many athlete’s have, but is a detrimental one.  There are times that training through discomfort is okay, like dealing with delayed onset muscle soreness from a previous workout. However, when the discomfort is actually painful, it’s worth second guessing your decision to train.  Many injuries start with a little niggle that gets pushed aside and trained through.  By not giving it a chance to heal, that niggle can escalate into pain, and then into a full-blown injury.

This is where listening to your body, and seeking professional helps comes in.  Getting injured doesn’t mean you’re sidelined from everything as there are many other cross-training activities that can help to maintain fitness.  Learning to train around an injury will not only help you to recover faster, it’ll keep your mind at ease.

See a doctor or sport-related practitioner to diagnose the problem, and use your own common sense and grit to keep training sensibly.  These are some of the most common mistakes of training with an injury, and how to avoid it from happening to you:

MISTAKE: “No pain, no gain.”
FIX: Listen to your body.

Our bodies are incredibly resilient and are able to downplay a lot of things.  We have nerve endings in our body that sense pain called nociceptors.  Depending on the area of the body that’s affected, pain that may feel intense in one area, may feel minimal somewhere else.  However, when any kind of pain is felt, it usually hurts for a reason and is a good indication that something is wrong.  The “no pain, no gain” mentality is a recipe for disaster.  When people push through these signals and continue doing the activity that causes pain, it’s not surprising that damage occurs.
So instead of trying to act like a hero, take time off from the painful activity.  This will allow any damage to remain minimal and heal more efficiently.  If the pain is significant or doesn’t improve after a few days of rest, consult a doctor or physiotherapist to assess the injury and determine the root cause.

MISTAKE: Consulting Dr. Google.
FIX: Consult a human professional.

Having the world’s knowledge at our fingertips can be a dangerous resource when trying to diagnose an injury.  What may be the signs and symptoms of a minor muscle strain, could look like the tell-tale signs of some rare incurable disease.  Unless you personally have a background in human anatomy and sports injuries, it’s best to leave the diagnosing up to the professionals.

Seek out a doctor, physiotherapist, chiropractor, or RMT who has experience with athletes and will understand your desire to get back to training as soon as possible.  Not only will they help to identify the problem, they’ll give a reasonable timeline, and be more understanding in their return to health plan.  Incorporating cross-training alternatives and maintenance exercises to prevent the injury from happening again, sport-specific practitioners will have you back in the game in a timely fashion.

MISTAKE: Thinking absolute rest is the answer.
FIX: Cross-train.

It’s normal to think that resting an injury is going to help it heal faster.  The issue is when people rest completely, and cease any and all activity.  Unless you’ve been told by a practitioner to do nothing, there will be other activities that won’t cause any pain or do further damage. Exercise, in any shape or form, helps your body recover.  People’s cardiovascular health, metabolism and immune system are all influenced by exercise in a positive way.
So instead of becoming a couch potato when you’re injured, try different cross-training activities and use your extra time to do tedious physio exercises that will stave off any other injuries.  Modify workouts but adjusting the intensity, only working non-injured muscles, and avoid anything that causes pain.  You’ll be able to maintain fitness, gain overall strength, and keep sane during a time where you’re unable to run.

MISTAKE: Starting where you left off.
FIX: Ease back into it.

Being injured is bad enough, but it’s even harder when you’re allowed to run again but have restrictions on what you can do.  Trying to jump right back into training at the level you were at pre-injury, can set you back again.  While that fitness level might be the most fresh in your mind, it doesn’t mean your body is ready to do it.  Start back slowly and conservatively.  Avoid speedwork and hills for the first stage of recovery; don’t run on back-to-back days until you can run and have no pain before, during, or after; and increase your mileage by 10% per week.  Keeping these guidelines in mind will lessen the chance of reinjury.

Don’t give up! An injury is annoying and frustrating to deal with, but it doesn’t mean you’ll never be able to run again.  Seek out help, be patient, and rekindle your love for other activities; it’ll make the recovery time go by much faster!

Jun 28 2017
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Signs you’re ready to move up to the marathon distance

By | Scotiabank Toronto Waterfront Marathon | No Comments

Moving up in race distance can be daunting.  Everything is new: distance, fueling, recovery and many other aspects of preparation.  Moving up to the marathon distance is no exception.  It’s the “big kahuna” of the road racing world, and has a prestige that other distances lack.  This is not to disregard the effort of racing anything from a 5k to a half-marathon.  The marathon distance is the one held in the highest regard, primarily due to the amount of training and commitment required to accomplish such a feat.  So, what do you have to consider before moving up to the marathon?

Consistency is key

Before jumping into a build, consistent training is important to avoid injury and build slowly.  If you’re running three times per week, it’s easier to add mileage to those runs, or add an additional day or two of running per week.  By training 3-4 times a week and building up your weekly distance gradually, your success rate will be much greater than if you were to attempt a couple of crazy long runs.  Aim for a 10% increase in weekly mileage to avoid getting injured or burnt out. A marathon build is as much mental as it is physical.

Solid base of fitness

Not only is consistency key in a marathon build, it’s much easier to train for a marathon if you have a base of fitness to start with.  Before deciding to run a marathon, it’s a good idea to either run a half marathon, or have a base of running a few times a week for a couple months already.  This is to ensure that your body is able to withstand the training, and be ready to take on the marathon.

Have a plan

Training for a marathon requires planning and a strategic training schedule.  If your friends or training partners have run a marathon before, they will be great sources of knowledge, but their training may not work well for you.  Know your strengths and weaknesses, and look into getting a coach or a training plan to guide you on your marathon journey.  A schedule will reduce the chances of training too hard and will ensure that you are recovering between sessions.  Remember, you are training smarter, not harder.

The timing is right

Unlike the shorter distances, the training required for a marathon takes up a lot of time.  Plan for this when choosing what time of year you want to tackle the distance.  If you know that work is really busy, or your kids have lots of activities in the spring, opt for a fall marathon.  Understand the time commitment, the potential social life sacrifices, and the costs of higher registration fees and grocery bills!  More importantly, have an idea about how you will schedule in extra recovery time, any maintenance appointments with physio or massage, and maintain a work/life/family balance.

Strive for a new challenge

If you have raced shorter distances and accomplished your goals, it may be time to set your sights on new heights.  If training for anything from a 5k to a half-marathon feels like it’s becoming stale, or repetitive, challenge yourself to take a leap of faith towards the marathon.  Running anywhere from three to six hours requires a lot from your body. It’s a physical challenge, as well as a test of mental toughness.

Training for a marathon can seem daunting initially, but keep in mind that any new distance will feel like a big challenge at the start.  It’s an incredibly satisfying process to see just how far you can push your body and have it respond positively by getting stronger and fitter.  The marathon is a personal journey so enjoy the challenge that it brings.

Jun 25 2017
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SVHM 17

Kangogo & Tessier take tactical wins at 2017 Scotia Half

By | Elite Athletes, Scotiabank Vancouver Half | No Comments

VANCOUVER, BC. June 25th. Lethbridge’s Kip Kangogo (65:35) and Toronto’s Lyndsay Tessier (77:00) raced to emphatic victories in the 19th edition of the Scotiabank Vancouver Half marathon, presented by Asics, ahead of 4,229 participants this morning. Another 2,506 took part in the accompanying 5K. The total, sold-out crowd of 6,735 were drawn to the magnificent scenery of the Pacific Northwest and the finish in world-famous Stanley Park, from 9 Canadian provinces, 26 American states and 27 countries around the world. Combined, the runners also raised and impressive $970,000 for 76 mostly-local charities in the Scotiabank Charity Challenge.

SVHM 17The summerlike conditions showed one of the world’s most-scenic half marathons at its best, but led to tactical races up front. It was 19c for the 7:30am start of the “Scotia Half” start at the University of British Columbia at 7:30am. A group of 4 immediately broke away from the field, led by Canada’s 2012 Olympic marathoner Dylan Wykes, with Kangogo, Lakefield, Ontario’s Thomas Toth and Tristan Woodfine from Guelph’s Speed River TFC tucked in behind. Two initial three-minute kilometres got rid of Woodfine who drifted back on tired legs, and the pace slowed to consistent 3:10s as Wykes kept things moving along. Toth, who had already put in over 200 kilometres this week as he prepares to represent Canada in the IAAF World Championships marathon in London in August, was gone by 8k (24:51).  It then turned into a thoroughly absorbing cat and mouse contest between two wily veterans. Kangogo had already won the event an impressive 5 times, Wykes once in 2014 (with Kangogo 2nd). The pair continued down through Spanish Banks, Jericho Beach, Point Grey and into Kitsilano with Wykes doing all the leading, and Kangogo in his footsteps behind. 10k was passed in 30:47 and 15k in 46:33 before Kangogo moved out to test Wykes’ race fitness around Kits Point at 17k. At 18k, going onto the challenging uphill over Burrard Bridge, the Albertan made his signature, decisive move that has given him so many victories on the course and it was over quickly. “My training has been coming along really nicely,” Kangogo said. “I was happy with my preparation and I planned to make my move at 18k on the bridge. I had won the Canadian Half marathon Championships 3 weeks ago in Calgary and I was ready. I love this race and am glad to come back anytime.” Despite dropping off to finish 18 seconds back (65:53) Wykes was also pleased with his performance. After battling injuries for 4 years and starting a family, he ran a steady, controlled effort. “It’s great to be back racing,” he said. “Right now I’ve still only got one gear, but watch out for me in the Fall!” Toth crossed the line a distant third in 68:02, with Woodfine another minute back (69:03).

SVHM 17 TessierThe women’s race produced a surprise winner in Lyndsay Tessier from Toronto’s Black Lungs club, ahead of strong pre-race favourite Dayna Pidhoresky (78:10) of Vancouver. Pidhoresky was coming off a breakthrough performance at the Scotiabank Ottawa Marathon just 4 weeks ago – a PB of 2:36:08 that also earned her a place on the Canadian team to the World Championships. “It was tough out there,” she said. “It was hot. The plan was to do a tempo workout and I thought that might be good enough to win today, but it wasn’t. Lyndsay really deserved to win. I’ve only had a couple of workouts since Ottawa, and I was worried if I pushed too hard it might set me back, and I’d miss some important training for London.” Pidhoresky got off to her typical quick start and was well clear at 3k which she passed in 10:02. But Tessier remained steady, gradually hauling her in. Tessier caught up around 8k, and the pair battled back and forth until 13k when Tessier made the move, to eventually win by over a minute. “Early on I just tried to keep the green shorts in sight,” said Tessier. “I’m not good on downhills, and Dayna got away from me on the downhill from 8k to 9k, but I caught up to her again by 10k. I do much better on the uphills and I moved away on the rise from Jericho at 13k. Burrard Street bridge was really a throat punch at the end but once I got over it I just held on.” Washington State’s Courtney Olsen was 3rd in 80:47.

Following the race, Race Director Clif Cunningham presented Kangogo with 6 rings to represent his 6 victories on the course, after several years of the former college All-American repeatedly joking about “where’s my rings?!” A live band, a teeming “Charity Village” and all around good vibes with snow-capped mountains and the Pacific Ocean as a backdrop, rounded out a spectacular Vancouver running experience.

After a summer hiatus the Canada Running Series resumes in Vancouver, with the Under Armour Eastside 10k on September 16th. https://canadarunningseries.com/vancouver-eastside-10k/

Full results from today at https://canadarunningseries.com/scotiabank-vancouver-half-marathon/the-weekend/#results-and-photos

SVHM 17SVHM 17SVHM 17SVHM 17