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Damien

Mar 16 2018
1

Canada Running Series partners with lululemon for Toronto Waterfront 10K and new Edmonton 10K

By | Toronto Waterfront 10K | No Comments

March 16, 2018 (Toronto) – For the second year in a row, Canada Running Series is delighted to partner with lululemon for the Toronto Waterfront 10K taking place on Saturday, June 16, 2018.

An exciting addition to the Canada Running Series race calendar, lululemon will also partner for the Edmonton 10K, a brand new race coming to Alberta’s capital on Sunday, July 22, 2018. Runners will cross the High Level Bridge, run along scenic Saskatchewan Drive through the tree lined streets of Windsor Park, back over the bridge, and finish with a party at Alberta Legislature Grounds.

Earlier this year, Canada Running Series announced the appointment of Ryan Chilibeck as Western Race Director. Ryan is thrilled to bring the Canada Running Series and lululemon experience to his hometown:

“I’m beyond excited that my first project with Canada Running Series will be a collaborative effort with lululemon to bring a high-calibre 10K road race to my hometown. We have been working hard to ensure that every detail of the event will showcase the absolute best of Edmonton. We want our guests to have an amazing race experience that is memorable for racers, spectators, volunteers, and our entire community. This city, and the amazing running culture within it, is a bit of a hidden gem so we’re grateful to create something we can all be proud of and make the Edmonton 10K a staple of the annual YEG racing calendar.”

Once again, lululemon will transform the race experience pre and post-race with highlights such as:

  • Complimentary Training Program: Participants will be able to take part in an 8-week training program in Toronto and Edmonton, led by run ambassadors at select lululemon stores.
  • Official lululemon Participant Shirts: As the official retailer and apparel partner of the event, lululemon will be providing a technical race shirt to all runners.
  • Complimentary Race Photos: All photos will be complimentary to download for runners this year. Runners can pre-register with Marathon-Photos to have their photos automatically uploaded to Facebook as they become available.
  • Enhanced Cheer Stations: Runners will be treated to unique, on-site cheer stations featuring local entertainment.
  • Post-Race Party: Runners and their families will be invited to a post-race party including a DJ, stretching and yoga, multiple vendors, food trucks and an overall really good time.

“We’re thrilled to share the news about the expansion of our all-Canadian partnership with lululemon,” said Canada Running Series Race Director, Alan Brookes. “We are both passionately committed to excellence, to innovation, and creating outstanding, meaningful running experiences. Together, I believe we can continue to transform the running space in our country and send good vibes across the planet.”

Registration for the Toronto Waterfront 10K will open on Friday, March 23 at 10:00 a.m. EST and those interested in participating are encouraged to register early as the race is capped at 8,500 runners.

Registration for the Edmonton 10K will open on Thursday, April 5 at 10:00 a.m. MST and will be capped at 5,000 runners.

Information and entry:

Toronto Waterfront 10K: http://toronto10k.com

Edmonton 10K: http://edmonton10k.com

About Canada Running Series

Canada Running Series is the nation’s premier running circuit with 8 events: 4 in Toronto, 2 in Vancouver 1 in Montreal and 1 in Edmonton. It annually attracts some 60,000 participants and raises more than $6 million for some 320 mostly-local charities. The Series includes the IAAF Gold Label Scotiabank Toronto Waterfront Marathon, and the Athletics Canada National Marathon Championships. Since 1999, CRS has gained international recognition for innovation and organization.

We are passionately committed to staging great experiences for runners of all levels from Canadian Olympians and International stars, to healthy lifestyle people and charity runners; and to making sport part of sustainable communities and the city-building process. Our mission is “building community through the sport of running.”

Contact:

Canada Running Series
Jenna Pettinato, Manager of Communications
416-944-2765, ext: 511
jenna@canadarunningseries.com

lululemon
Seema Dhillon, Canadian PR Manager
604-783-0324
sdhillon@lululemon.com

Mar 12 2018
0

Vancouver Combo Pack Savings for 2018

By | Eastside 10k, Scotiabank Vancouver Half | No Comments

For those thinking ahead to the 2018 running season on the West Coast, Canada Running Series is excited to announce some exclusive savings through the Vancouver Combo Pack!

Scotiabank Vancouver Half

$ 79

Early Bird - until May 17Event Date – June 24, 2018
Regular price – $120

Register

Under Armour Eastside 10k

$ 34

Early Bird until May 17Run Date – September 15, 2018
Regular Price – $60

Register

Vancouver Combo PackBest Value

% Save 10%

Combo RateAn extra 10% savings on both the Scotiabank Vancouver 5k and Under Armour Eastside 10k, when you register for both at the same time!
Regular Price – $180

Register

Scotiabank Vancouver 5k

$ 39

Early Bird - until May 17Run Date – June 24, 2018
Regular Price – $60

Register

Under Armour Eastside 10k

$ 34

Early Bird until May 17Run Date – September 15, 2018
Regular Price – $60

Register

Vancouver Combo PackBest Value

% Save 10%

Combo RateAn extra 10% savings on both the Scotiabank Vancouver 5k and Under Armour Eastside 10k, when you register for both at the same time!
Regular Price – $120

Register

Don’t miss out on the best pricing for 2018!
Scotiabank Vancouver Half-Marathon & 5k – June 24, 2018
Under Armour Eastside 10k – September 15, 2018

*When registering for both the June and September races together, your registration for each event is automatically discounted by an extra 10%. The combo rate is also valid for the June 5k + September 10k combination. This discount is only valid on purchases made through the Combo Pack registration form and cannot be retroactively applied to existing, separate registrations.

**A discounted Combo Pack will continue to be available into 2018, but prices for both the Scotiabank Vancouver Half-Marathon and 5k will increase at midnight (PST) on January 11th, meaning the price of the Combo Pack will also increase accordingly.

Mar 12 2018
0

How to Fuel Your Training Runs

By | Eastside 10k, Edmonton 10k, General, Nutrition, Racing Strategy, Scotiabank Vancouver Half, Uncategorised | No Comments

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.

Mar 05 2018
0

How to “Kill the Hill” at the Race Roster Spring Run-Off

By | Race Roster Spring Run-Off | No Comments

By Coach Colin, High Park Rogue Runners

Hills, hills, hills.

It’s difficult to think of the Race Roster Spring Run Off and not think of hills. In fact, both the 5k and 8k race have built their reputation around the steep climb up Spring Road just before the finish line. You could probably count the number of feet of level ground in this race on just one hand. So, how do you possibly prepare for this?

You might find it surprising, but tackling this race doesn’t require an overhaul of your training. Just a few small shifts can make a significant difference in how you perform come race day:

Step 1: Get to race day healthy!

When selecting or designing a training program, make sure you’re choosing the one that gives you the greatest odds of getting to race day in one piece! Try to avoid programs with drastic jumps in number of days you run, weekly mileage, or intensity.

Cold weather can make it tough to stay motivated, and the tendency is for people to try to make up for lost time by cramming as much training into a short time frame as possible. Unfortunately, this greatly increases your risk of injuries. Instead, consider finding a group of people to run with to keep you accountable to your training. The city is filled with run crews, clubs, and stores with training groups that cater to all levels of runners. The best way to stay healthy is to enjoy the process!

Step 2: Add a bit of specificity to your training.

If you want to get better at hills, you’re going to have to run some hills. This doesn’t mean you have to go out and find the steepest hill and run it until you pass out. Simply changing your route to include a few hills once a week, or adding a few hill sprints to the end of one of your weekly runs can make a big difference.

Hill sprints: Find a hill with a moderate slope, and run for 5 to 10 seconds at about 90% effort up that hill. Stop, walk down the hill, let your heart rate lower, then do it again. 4 to 6 hill repeats once a week is a great way for you to increase your strength on hills, even if you’re a more seasoned runner. If you’re new to running, I would wait until you have a solid base (minimum of four weeks of injury-free, consistent running) before adding them to your training.

For veteran runners looking to add a few more hills to your training, consider some longer hill repeats. Set aside one run day as a hill workout. Start with an easy 10-minute warm up, then find a hill that’s about 300m long (the finishing hill of the race on Spring Road in High Park is the perfect option when it’s clear of ice and snow). You can start with a couple hill sprints, then follow it up by running the entire hill at an 80% effort. I always prefer to add a flat stretch of about 50m after the hill to continue the hard effort so that I get used to running through the hill, not just up it – remember, that finish line isn’t directly at the top of the hill, you still have about 100m to go once you’re up!

If this is your first time adding hill workouts to your training, start with a lower number of reps – two or three – then add one rep each week. Again, it’s always best to get a solid base of fitness before adding these to your training, so consider adding them to your training about four weeks in if all things have gone smoothly.

I usually recommend cutting the hill workouts out of your training about two weeks out from race day so you can focus on recovering a bit more. Switch to flatter routes with some rolling hills in those last two weeks. Finish each hill workout with a 10-minute easy cool down.

Step 3: Focus on your form.

If you want to make the hills a little bit easier, you can do a few things to focus on your form while running. Drive your knees and pump your arms. When your legs start to tire, really focus on keeping those arms pumping. You’ll be surprised how effective this can be when you start to feel like you can’t lift your knees anymore!

Keep your torso upright and your eyes straightforward. The tendency is for most people to look up to the crest of the hill to keep them moving forward, but if you’re looking too far up it can shift your body weight too far back, which adds more effort to running up the hill. I find staring at the crest of the hill can also become demoralizing when you’re tiring, so keep those eyes straight ahead and up a few feet and just focus on staying calm, maintaining good form, and doing your best. Instinctively, when we start to tire we slump our shoulders. It’s important to keep ourselves from doing this though, as it makes it harder to get enough oxygen to keep working hard. Keep that torso upright even when you start to fatigue!

If nothing else, focusing on your form while running up the hill can provide a welcome distraction from the discomfort of the hill!

Mar 05 2018
0

The Importance of Running Communities

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

By Kara Leinweber, Ultra Runner

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

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

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

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

 

 

Feb 26 2018
0

What can proper coaching do for you?

By | Eastside 10k, Edmonton 10k, Scotiabank Charity Challenge, Scotiabank Vancouver Half, Training Tips | No Comments

In a world where everything is available right at your fingertips, it seems normal to consult the internet for a training plan to prepare for an upcoming race.  However, these programs are cookie cutter methods based on norms that don’t take into consideration the uniqueness of the individuals that use them.  So what does proper coaching offer that a run-of-the-mill program doesn’t?

“With proper coaching, an athlete just might discover the best version of themselves, or they might start to let go of all those heavy expectations that they carry around. And through this process they will learn more about themselves. Proper coaching allows an athlete to make clear choices and carve out a path to where they want to go. Proper coaching builds the bridge between who the athlete is today, and who they will be. Proper coaching filters and flows into every area of an athlete’s life so that all of the practicing, resting, recovering, training, racing, and dreaming is purposeful. With proper coaching, we grow and get better.” – Kate Gustafson, Mile2Marathon Coaching.

Not only do coaches provide one-on-one coaching, they usually form a group of athletes that can train together.  This not only ensures that the athletes are provided guidance, but they’re also supplied with a team that gives a team-like dynamic in a very solo sport.  This community supports, pushes, and enhances those who are involved.

The words of Coach Kate from Mile2Marathon in Vancouver eloquently explains the benefit of having a coach that can guide an athlete on their running journey.  Having someone understand the ebbs and flows of the athlete’s life, commitments, vices, and dreams is crucial.  Accountability to a coach, to one’s own goals, and to the betterment of one’s skills, is something that a generalized program from the internet won’t offer.  A coach can help make the solitude of training become a camaraderie, through the rapport a coach-athlete relationship cultivates.

Feb 19 2018
0

Rob Watson’s Favourite Places To Run in Vancouver

By | General, Scotiabank Vancouver Half, Training Tips | No Comments

There is no denying that Vancouver is a fantastic running city. I would actually argue that it is the best running city in the world. But I don’t have a lot of time to gush about how much I love running in this fine city, so let’s get down to brass tacks and talk about some of my favourite places to put in work.

People love lists, let’s do that. I present to you Rob’s 5 favourite running spots in Vancouver.

The Top 5

Jericho/Locarno/Spanish Banks

jericho beachOut and back from Jericho to Spanish Banks has been my go to 10km route for a few years now, I have literally put over 5000km on this route, and you know what? It never gets old. On the way out you get a breathtaking view of the coastal mountains, on the way back there is a nice view of our downtown and mighty Stanley park. As a bonus, there are often bald eagles flying around out at Spanish Banks. Bald eagles are majestic as hell.

The path is flat and the trail is soft gravel. You can also easily add on loops in Jericho park or head up the hill to UBC & Pacific spirit park to make for a longer run. This is a very solid place to run.

Point Grey High School Track

west point grey trackOne thing Vancouver lacks is decent tracks. I’m not sure what the deal is there. Maybe something to with the fact that the land needed for a track would be worth like $100 million. Anyways, if you are looking for a place to put in some speed work, this is the place to do it. The track is blue, which is cool, and it has a nice soft surface. It is well lit with flood lights, super convenient for working out in the evening. Just don’t go on a Tuesday night, Tuesdays are bonkers.

 

University of British Columbia (UBC)

When it is time to get some serious training done for road races, I head up to UBC. The roads up there are generally quieter than the city routes, and there are many different options to make different routes. There are many different Strava segments up there you can follow along. Also, bonus points for warm-ups and cool-downs in Pacific Spirit Park. When you want to roll, head up here.

Stanley Park Trails

People tend to lose their heads over the seawall that goes around Stanley Park. I get it, but the trails within the park is where the real magic is. There are dozens of kilometres of trails in there. You can roll tempos, interval work, hill sessions or just go for an easy stroll. Whatever you are doing in there, your legs will love the soft trails, and it is easy to just shut off your brain and run while you take in the beautiful forest full of ancient cedars and massive Douglas firs.

My favourite route is to enter the park at 2nd beach and to make my way up Bridle trail to Prospect Point. Stop briefly to take in the view of the north shore mountains and Lions Gate Bridge, before making your way down Rawlings back to where you started (That is also a great loop for Boston Marathon training).

Pacific Spirit Park

One of the first times I came to Vancouver, I was visiting the family of a girl I was dating. I managed to find my way up to Pacific Spirit Park on a long run. I have no idea what that girl is doing these days, but I will always be thankful to her for allowing me the opportunity to discover this park. Just go run up there. It is unbelievable.

 

The Runners-Up

I feel as though I should give a couple honorable mentions that didn’t quite make the list …I guess this is technically kinda like a top 7 list then?

The Seawall

stanley park seawall Is it blasphemous that I neglected to include our most famous, and well-used route in my top 5? It is flat, scenic and super convenient, there is no denying that this is a great place to run. I do run on it a fair bit, but man does it get busy! I get frustrated weaving in and out around people, therefore it does not make the top 5.

The Arbutus Corridor

This is a new option for runners/commuters in Vancouver. It is totally a game changer a very solid North/South connector, but I have not run on it enough for it to squeak into the top 5.

 

Finally, always keep your personal safety in mind when hitting the trails or roads. Run with appropriate safety gear for your route, and take the necessary precautions for the area of the city you’ll be running in.

The End.

Feb 07 2018
0

The importance of sleep

By | General, Training Tips | No Comments

Article by Kim Doerksen

In today’s society the value of sleep is often discounted.  Saying such as: “I’ll sleep when I’m dead”; or “sleep is for the weak”, results in a negative connotation towards sleeping.  Athletes of any caliber can benefit from the simplicity of a good night’s sleep.  Between 7 to 9 hours is seen as the optimal duration to allow for psychological, physiological and physical recovery benefits.

Psychological Benefits

  • Reaction times: in running this may not seem relevant, but there are many situations where if one is in a sleep-deprived state, the consequence could be a risk of injury. For example: jumping out of the way of a distracted driver or cyclist; navigating one’s footing in the trails; or dodging out the way of other pedestrians.
  • Focus: trying to navigate your way through a workout, especially complex ones, can be difficult while in a fog.  Attention and focus on the task at hand can fly out the window if one is too tired.
  • Motivation: runners are usually self-motivated individuals, so if cumulative fatigue creeps into one’s routine, the temptation of staying in bed or doing a less strenuous task will become too much to overcome, that it will result in decreased motivation and ultimately a break in routine.

Physiological

  • The human body is an incredibly intelligent being. Many of the fundamental functions our body has in order to keep us alive, occur on a sub-conscious level.  The fine-tuned processes, like hormonal release, keep us in a balanced state and help in our sleep cycles.  Without too much detail, the body has various stages of sleep, and the hormonal release that occurs during each stage helps in one’s every day functioning.  Ignoring natural signals and forcing ourselves to stay up late; or having too much artificial light (from lamps, TV, cell phones etc.) all effect the natural release of these hormones and therefore disrupts our circadian rhythms.

Physical

  • Injury risk: many studies have shown the difference in injury risk in athletes who experience sleep-deprivation, and those who have a good sleeping routine.  Well rested?  Less injuries.  Simple as that.
  • Illness frequency: sleep allows the body to rest and rebuild after a day of training, working, and living life.  If those precious hours of rest are cut short, the body’s ability to maintain its health becomes an increasing difficult task, and can make one susceptible to getting sick.

Want a more in-depth look at the importance of sleep?  Check out this article from the National Strength & Conditioning Association.

 

Jan 23 2018
0

Help choose the #ScotiaHalf shirt!

By | Scotiabank Vancouver Half | No Comments

We need your help to choose the 20th annual Scotiabank Vancouver Half Marathon shirt design!

Participants in both the 5k and the Half Marathon will again receive excellent Asics tech-shirts in both unisex and women’s sizing. Help us pick the final design by voting on your favourite option below, or by commenting on our Facebook post. The winning design will be announced on Friday.

 

Haven’t registered yet? Come run with us on June 24, 2018 in the Half Marathon or 5k!

Dec 13 2017
0

How to Up your Running Game in 2018!

By | Race Roster Spring Run-Off, Training Tips | No Comments

By Heather Gardner, founder of Tribe Fitness.

The start of a new year is a great time to set goals and try something new. So whether you are starting to run for fun, or are fired up as a goal crusher. Here are 5 tips to help you up your running game in 2018!

5 Tips to Run for Fun!

1. Track progress. Whether it’s on your favourite app (there are so many out there) or on an old fashioned calendar on your fridge, tracking your workouts, recording how you feel, or even checking something off your monthly workout plan will give you that extra feeling of progress and accomplishment.

2. Create the perfect playlist or find the perfect podcast. Music or podcasts can be a great motivator to help you get to into the running mood! Make a new playlist filled with high-tempo tracks or save a new podcast for each workout to inspire you to keep moving while on route.

3. Sign up for a race/fun run. Committing to an event gives you a good reason to create a training plan and stick to it. Start planning ahead now, the Race Roster Spring Run Off is just around the corner.

4. Fuel up. Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. Look for a small snack containing carbs and protein for sustained energy.

5. Join a run Tribe. Whether it’s a friend or family member, community run crew, or virtual group of online friends, having people with a similar interest to connect with and learn from will help keep you accountable and having fun.

5 Tips for the Goal Crushers!

1. Get into proper form. It may seem like the simplest way to work out, but running does take knowledge and skill to make sure you don’t end up on the injured list. Get reading, listening, or meeting with professionals in your community to make sure you’re running to the best of your ability.

2. Get out of town! Taking your runs to new roads is a great way to combine travel and your favourite sport. Destination races within Canada or abroad will leave you with a new sense of adventure and motivation to move.

3. Cross train. Don’t limit yourself to improving your pace only out on the road. There are many things you can do when you aren’t running that can help: Take a yoga class to improve your flexibility; strength train regularly to build speed and prevent injuries; meditate to find focus and calm those pre-race jitters.

4. Roll out. Massage your muscles with a roller to increase flexibility and range of movement in the knees while breaking down scar tissue and adhesions.

5. Give back. Whether you volunteer to help a new group of runners get their start, support your local school’s track and friend day, or give your time stuffing kits at a race expo, giving your time back to the sport you love will leave you filled with gratitude and pride for your local run community.