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Sep 16 2016
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Digital Champions Blog Post: In Praise of Solo Running

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments
September 16th, 2016 – By Lauren Simmons

Most recreational runners know the appeal of training with a group: there’s familiar faces week after week, a shared sense of purpose, and there’s always someone to keep you company for those long runs, no matter your pace. Between traditional running groups like those hosted by The Running Room, and newer, more socially-driven groups like Parkdale Roadrunners and RunTOBeer, there’s likely a group for everyone. I’ve drifted in and out of running groups, myself, but I always come back to the reason I love running and why I started running in the first place: to be alone.

I started running when I was in university, living with a roommate during the school year and my family during the summers. Running was my way of carving out a little space for myself in my day or week, and that remains true to this day. I know I’m not the only runner who has sorted out tough stuff on the road; running helped me find peace and calm through my struggles with infertility and a miscarriage. No matter how hopeless things felt, my running shoes were always waiting for me, early in the morning, filled with possibility of a faster time and a new day. I needed to be with myself on those mornings.

Now that I’m a new mom, solo running is once again my way of having some breathing room in my day. After my daughter is asleep, no matter how long the day has been, I know I can have just a few minutes of time alone, with my music or podcasts or sometimes just my thoughts. For many women, returning to exercise after childbirth can be challenging and daunting, but for me, getting back to running was something I knew I had to do. The physical adjustments have been many, and my return has been slow and measured. I may never return to the paces of my running past. But running will always be there, simple and true. In the act of putting one foot in front of the other, over and over again, I find a place for my thoughts, a way to work through my challenges, and most importantly, I find space, for just myself.

The great thing about solo running is that no matter the time of day, I always see another runner, or two, or many. We share a nod or a hello, and we continue on our own paths. In a way, this is why I’m running for Nellie’s Shelter for Women and Children in this year’s STWM Half Marathon. It’s important for me to support families at times of crisis, as a way to let them know that they, like me, are not alone.

About Lauren: I’m thrilled to be returning for my third time running the STWM Half-Marathon, raising funds for Nellie’s Shelter for Women and Children. I’ve been running recreationally for about 15 years, having conquered the sub-25 5k and the sub-55 10k, and this will be my fourth half-marathon in pursuit of the elusive sub-2. As a new mum (my baby turns one year old the day before STWM), raising funds for Nellie’s is incredibly meaningful to me, and I’m looking forward to sharing the challenges and realities of training with a baby. When I can, I also cycle and swim, I’m a pacer with the RunTOBeer crew. Connect with Lauren on Twitter and Instagram.

Sep 15 2016
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East African Rivalry Renewed at Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments
September 15th 2016 – By Paul Gains

Less than a second separated Kenyans Ishhimael Chemtan and Gilbert Kirwa at last year’s Scotiabank Toronto Waterfront Marathon with Chemtan’s sprint proving to be the difference. It earned him victory in 2:09:00.

Photo credit: Photo Run

The pair will renew their rivalry on Toronto October 16th as the IAAF Gold Label race gets underway at 8:45 a.m. precisely.

“I remember it was very cold during the 2015 race,” Chemtan said recently from his training base in Iten, Kenya. “My shape and preparation is better than last year. My best time is 2:08:20 and I believe I will be able to run better this year. I am looking to run under 2:08.”

Clearly, he has the ability to run much faster having beaten athletes with superior personal best times over the years. Kirwa, for instance, has run 2:06:14. In April of this year Chemtan finished 2nd in the Milan Marathon setting that 2:08:20 personal best time.

Both Chemtan and Kirwa have been preparing to do battle on the streets of Canada’s largest city with the latter eager to turn the tables after coming so close a year ago. Losing in a sprint was more than just a matter of pride. It was also rather costly. The winner takes home C$25,000 with the runner up claiming C$15,000.

“This year I am prepared well and I hope for a good performance,” says Kirwa. “I also see this year that there is a strong field in Toronto. If we can work together, with my competitors, I am convinced that we can run faster than last year. More so if the weather will be good and favourable then it will contribute to faster times.

“My expectation is to run good and go for the course record in Toronto [2:07:05]. Training is going well and I tested myself in the Tilburg 10miles race in the Netherlands. I am in the right shape for Toronto.”

Kirwa finished 4th in Tilburg with a time of 45:40 and that is certainly an indication he is ready to duel with his compatriot again. The prize purse is a great attraction as he looks after his four brothers and three sisters. In addition, he has started a family of his own.

“I have a family with two boys,” he adds. “I don’t have any other business apart from investments. I am a landlord to tenants who make monthly payments to me.”

When he is not busy fulfilling his landlord duties, training, traveling to races and spending time with his family he enjoys an occasional game of snooker and watching movies. As the Toronto race approaches he will focus even more on getting as much rest as possible between training sessions. The course record would be a handsome reward for Kirwa and his rivals.

There is a C$35,0000 course record bonus, that escalates to C$50,000 if the time is under 2:06:00. The existing record of 2:07:05 has been held by Ethiopia’s Deressa Chimsa since 2013. It has withstood the challenge of some excellent distance runners since then.

Coincidently, it is one of Chimsa’s training partners who carries Ethiopian hopes at this year’s

Seboka Dibaba, Photo Credit: Photo Run

Seboka Dibaba. Photo credit: Photo Run

Toronto race. Seboka Dibaba – no relation to the famous Dibaba sisters, Tirunesh, Ejegayehu and Genzebe –  has also beaten the 2:07 mark with a personal best time of 2:06:17. More recently he finished 2nd at the 2016 Mumbai marathon in 2:09:20. He says his focus is entirely on running well in Toronto.

“I am physically doing good now,” says Dibaba, who is married and has a young daughter. “I am training well with full energy and a healthy body. I want to be highly competitive among the tough athletes competing in Toronto.”

All three of these leading contenders say they prefer to follow the pacemakers through 30 kilometres before contemplating a decisive move. Those pacemakers will be given instructions to set the desired pace at a technical meeting the day before the marathon. That’s when a clear weather picture will be available.  It is a given that Kirwa, especially, won’t want to see the race come down to a sprint again and will no doubt want a fast early pace.

Race organizers have put together a field worthy of an IAAF Gold Label and should the conditions be favourable, and if the pacemakers are able to tow the contenders through the first 30 kilometres, there is always the chance of a new course record. And that would be most welcomed by the thousands of spectators and participants who share the enthusiasm for this competition. It would be a blessing to the man who does break that record.

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For More Information:

www.stwm.ca

 

Sep 13 2016
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Olympian Krista DuChene to Race Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments
September 12th 2016 – By Paul Gains

After realizing her dream of representing Canada at the Rio Olympic Games, marathoner Krista DuChene has chosen the Scotiabank Toronto Waterfront Marathon for her next challenge.

The IAAF Gold Label race is set for October 16th and, if that seems rather soon following the Olympics, DuChene disagrees.

“Part of me felt I can wait until I am forty to run my next marathon,” says the 39 year old from Brantford, Ontario. “But January seemed too far away.”

DuChene laughs at her witticism, but since recording her Krista DuChene Blog 2personal best time of 2:28:32 at the 2013 Scotiabank Toronto Waterfront Marathon – making her the second fastest Canadian of all time behind friend and foe Lanni Marchant (2:28:00) – she should obviously be taken seriously.

“We are taking more risks,” she says of her approach to the upcoming race. “I am not going to just do it just to run. We are taking more risks in that there is, obviously, not a lot of time to recover from Rio and jump into it.

“Having said that, I felt really fresh after my recovery from Rio and mentally didn’t feel like my season was over. A lot of that probably has to do with the fact that the last marathon I did was my qualifying in April 2015 (2:29:38 Rotterdam). Some other athletes had to do spring marathons to qualify. I didn’t have that fatigue behind me.”

DuChene and her long-time coach, Rick Mannen, were pleased with her performance in Rio. Finishing 35th in the Olympic marathon is no small feat especially since she ran 2:35:29 in searing heat. Most of the women’s field ran five or six minutes slower than their best owing to the twists and turns which the course presented along with the weather conditions.

The mother of three was also delighted to experience life in the Olympic village where she shared an apartment with Canadian 10,000m record holder, Natasha Wodak, an archer and five members of the Canadian women’s basketball team.

“I definitely felt old compared to everyone else. but that wasn’t going to stop me from enjoying the experience,” she reveals. “To have three meals cooked for me every day, that was a treat in itself.

“I got to know some of the athletes. I had what I wanted to do in a day. If I met up with other people great, but I didn’t feel I needed to do something with everyone every day. I went to the 50k race walk and to the track a couple of nights. It was quite nice.”

Along with ‘Coach Rick’, her husband Johnathan, her children, her sister and two brothers were on hand to greet her at the finish. They had her walking for recovery right after the finish line.

DuChene knows she will have to be at her best for the Toronto race as it doubles as the Canadian National Championship. The next generation of Canadian women, who have been inspired by her running, are lining up to compete against her.  Kenya based Tarah Korir, Rachel Hannah, the Pan Am bronze medalist and fastest Canadian this year, along with Leslie Sexton of London, Ontario, Dayna Pidhoresky of Vancouver, and Erin Burrett of Nanaimo have all confirmed their entries.

The lure of a Canadian championship medal has been sweetened too by the prize purse. The first Canadian will earn $5000 with $3,000 and $2,000 going to the silver and bronze medalists, respectively.

It is yet to be determined whether Athletics Canada will select a team for the London 2017 IAAF World Championships from this race. They have not announced their standards which are normally superior to the IAAF standard of 2:45:00. The qualifying window opened in January of this year and all of these Canadian athletes will be keen to wear the maple leaf in London.

ij_tw10-16_b0114“I don’t have a set time goal yet,” DuChene declares, “I think it’s safe to say I’d like to go under 2:30 and obviously be on the podium for top Canadian finishers. I am not sure what kind of field there will be internationally, but I know there are going to be some strong women from Canada which makes a great national championship.

“I would like to run at the World Championships next summer so this provides an opportunity between Rio and London to go for a faster time.”

As she pushes forty, the inevitable talk of retirement from competition raises itself but she dismisses it with wisdom and experience.

“I don’t know exactly, I have always felt I am bit different from most athletes because I came from a university hockey background,” she explains. “So I have never felt I have been at this for so long. I think when there is no joy or motivation or fun in getting out the door to run 25 or 30k I am going to know that will be the time when I will start running recreationally. So age doesn’t matter to me.

“I look at people like Meb Keflezighi and Jo Pavey and Bernard Lagat. Those guys are still running well in their 40’s so they are an inspiration for me. And with the kids in school full time it’s much easier because I drop them off, I go to the gym, I go to the pool, I go for my run, get treatment. Lunch, nap, shower and pick them up again. So there are no interruptions in the day for me.”

The freedom to train as she sees fit is something she has only enjoyed since her youngest entered school full time last year. Invigorated by her Olympic success, DuChene will no doubt challenge not only for a place amongst the top Canadians but also amongst the very strong international field.

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For More Information and to join Krista DuChene and 2015 STWM champion Shure Demise (Ethiopia): www.STWM.ca

Header image photo credit: Photo Run

Sep 12 2016
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Digital Champions Blog: How to Stay Motivated with 5 Weeks to Go!

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments
By Karen Simpson
TORONTO September 12th, 2016

How will you feel in 5 weeks? In that time, we will all be finished our goal race, the Scotiabank Toronto Waterfront Marathon! But right now, we are doing our best to deal with the longest of our long runs and I have decided to write a post about how to stay motivated.

They say training is the hard part and the race is the reward. If this is true, and I believe it is, then we are currently in the hardest part of our training plan. We all need a little reminder about how and why to stay motivated. Here are 10 creative approaches I’ve been using this summer:

Raise money for charity. This has been a great motivator. It’s no longer just about you, it’s about all the people who you can help and all the donors who have helped you to help others. Be accountable to that and use it as positive motivation to continue your training. It’s not too late to pick a charity! A lot of money can be raised in 5 weeks. Check out all the official charities you can fundraise for in the Scotiabank Charity Challenge.

Hold that moment. If you track your training runs using a GPS device, go through the downloads. How has your pace improved? How has your distance improved? Often we are so consumed with where we have to go that we forget how far we’ve come. Pat yourself on the back and take a few minutes to review just how far you’ve come in training in just a few months.

Run in a group. Run alone. Mix it up. Personally I’ve learned to love both and my training during the week consists of group runs and my weekend runs are typically alone. This year, I have run with 9 different groups, met many new friends and I get something different from each group. I’ve been challenged in interval training by one group, discovered the joys of running new routes in different parts of the city with others, and met people from all over who run my pace. Just go on Facebook and search running groups, there are many.

Smile. Even when you don’t feel like it. While you’re running, smile. When you smile you release chemicals in your body that make you happier. When you smile and other people see you smile they usually smile back and this sends a whole bunch of good vibes into the world. Sometimes it’s not all about performance, but about joy and let’s face it, when we’re happier, we end up performing better.

Go back to the start. Why are you doing this race? What or who was your motivator? You must have really wanted a challenge in your life and now is the time to remember just why you chose to put yourself out there with this goal. If there’s a ‘who’ that motivated you, call them.

Just run 1 kilometer.  I’ve struggled with the heat as I’m sure many have this summer. Several of my runs have started by committing to run just 1 kilometer at a time. At some point, I realized the effort of getting dressed, finding time and getting my butt out the door was harder than actually completing the distance required. Using this technique has helped me complete many of my training runs.

Have people in your life who push you out the door. Tell them they have a role, even give them a title like ‘Kick my butt cheerleader’ and tell them to ignore you if you complain about running, make faces at them or you act like you don’t like them anymore.

Count-down to your taper. Prior to any big adventure, there comes a point where I count down the number of sleeps until I’m on the plane. Look ahead in your schedule and figure out how many runs until you start your taper! If you have a 16 week training plan you’re in the final lap of your training. One foot in front of the other and do whatever you need to do to keep your head in the game.

Get more sleep! Rest and recovery are two of the most important elements to get you to the start line. Getting to the start line injury free is your goal right now. Rest will also help you maintain a better attitude during your training.

Create 3 goals for race day. One easily doable goal, a reasonable stretch goal and a goal that will have even you shocked on race day. Over the next 5 weeks assume everything is going to be perfect on race day and finish off your final weeks of training based on the 3rd goal … you might just surprise yourself.

About Karen Simpson: I’m Karen and I’ll be running to raise awareness and funds for Cystic Fibrosis Canada. I have watched an impressive young man deal with the challenges of this disease and it really put things into perspective. We are blessed to be able to run, so let’s never forget that! There are tons of great charities to represent through the Scotiabank Charity Challenge this year. I want you to pick a charity, get a tutu and join me for some fun on October 16th. I started running in January 2013 after climbing Mt Kilimanjaro. I fell in love with climbing and wanted to train like a mountaineer — turns out most of them have distance running as part of their training. Since then, I have done a lot of running and climbing, including 5 mountains around the world and I just returned from Mt. Elbrus in Russia. Races are my motivation and I’ve completed over 60 so far! STWM was my first full marathon in 2014 and I recently ran my first ultra-marathon (53km) to celebrate turning 53. Let’s get this party started! Connect with Karen on Twitter and Instagram. 

Sep 12 2016
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Suited to the Task: Timo Kantereit and Jen Wilson chase stylish Guinness World Record in 2016

By | Scotiabank Toronto Waterfront Marathon | No Comments
By Amy Friel.
TORONTO September 14th 2016

Earlier this year — back in April — a runner named Timo Kantereit posted a picture to Instagram with the caption, “Late for work.”

The photo was from the 2016 Hannover Marathon in Germany, and showed Kantereit, clad in a crisp business suit and bright yellow Adidas running shoes, a race number pinned to his shirt. His business attire is conspicuous amid the throngs of fellow runners in their split shorts and tech tees — especially considering the sweltering, 27-degree conditions in which he ran.

Kantereit might have looked out-of-the-ordinary, but the niche world record he was chasing — the Guinness World Records title for fastest marathon in a suit — has gained something of a cult following among runners in recent years. The men’s half-marathon record alone has proven to be a constantly moving target, the mark having been broken no fewer than three times in less than a year.

timo-running

So when Kantereit posted the picture of his own record attempt on Instagram, the reaction was immediate — and overwhelming.

“My average is maybe 100 or 150 likes on a picture, but this one got two thousand or something,” he explains. “It kind of skyrocketed.”

Almost immediately, Kantereit was inundated with comments and kudos from runners all over the world. Among them was Torontonian Nick Mizera, himself a former record holder, who had claimed the suited half-marathon title at the Scotiabank Toronto Waterfront Marathon the previous fall.

Thanks in no small part to the unseasonably warm temperatures, Kantereit’s record attempt in Hannover fell frustratingly short of the existing Guinness World Records mark. So when Mizera suggested his own hometown marathon for a second attempt, Kantereit’s interest piqued.

“I didn’t manage to get the record there,” he explains. “So then I was like okay, maybe I should give it another shot in the fall. And then there was Toronto.”

For a record-chaser looking for shot at redemption, the Toronto race looked like a perfect fit.

“It’s pretty late in the year, it’s not gonna be that warm anymore, and it’s a flat and fast course,” he says.

When it comes to record-chasers, Kantereit will be in good company on the streets of Toronto this fall. Nova Scotian-turned-Torontonian Jen Wilson also has plans to carry on the burgeoning tradition of bespoke speed started by Mizera in 2015. And just like Kantereit, Wilson’s record attempt is about more than just adding her name to the annals of Guinness World Records history — it’s about personal redemption.

“I DNFed last year. I tore my hamstring,” she recalls. “I didn’t realize how bad my hamstring was, so I tried to run, and I only made it 18K.”

jen-wilsonWilson is a classic endurance athlete at heart; an accomplished marathoner and triathlete, she’s unaccustomed to the experience of giving in. So when she recalls her race in 2015, her memories are vivid: injured, defeated, waiting in the bitter cold to be collected from the side of the course, tears of disappointment freezing to her cheeks.

“I’ve done the race for the last five years; Scotia was my very first race ever,” she says. “So crashing out of it and having my very first DNF was so heartbreaking.”

Down but not out, Wilson felt determined to return to the race in 2016, rested, healed, and looking for redemption. So when she heard about the Guinness World Records Challenge, she saw an opportunity to take on a new and exciting goal, without the burden of undue pressure.

“A Guinness World Record seemed like a really fun way to go back to this race that I love, and sort of erase some of the awfulness from last year,” she says.

Having trained through the long, hot summer in ordinary running attire, Wilson anticipates that racing in the suit will bring its own unique set of challenges.

“I think that when the suit gets wet, it’s gonna be kind of gross,” she says. “And there’s gonna be that moment when you start to overheat.”

For his part, Kantereit has his own reservations. Still, he feels confident that, given the right conditions on race day, the existing record of 2:58:03 is well within his capabilities.

“You don’t know how it’s going to feel after 20K, you don’t know how it’s going to feel after 30K,” he says. “It’s tough to predict.”

For Kantereit and Wilson, one thing is certain: at STWM 2016, running for redemption has never looked so stylish.

Applications for Guinness World Record attempts at the 2016 Scotiabank Toronto Waterfront Marathon & Half-Marathon will be accepted until Friday September 16th! Find out how you can apply to break your very own Guinness World Record: http://runcrs.co/1TROjVx 

Sep 11 2016
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10 tips for 10km – Dylan Wykes

By | Eastside 10k, Elite Athletes | No Comments

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

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

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

Sep 08 2016
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Eric Gillis Confirmed To Run Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments
September 8th 2016 – By Paul Gains

Following a sublime race in the Rio Olympic marathon, Eric Gillis has confirmed he will run the 2016 Scotiabank Toronto Waterfront Marathon on October 16th.

This will mark his sixth time racing in this IAAF Gold Label race but, on this occasion, he will start as one of the co favourites.

eric_flag

The 36 year old from Antigonish, Nova Scotia finished 10th in Rio, the best performance by a Canadian man in the Olympic marathon since Jerome Drayton’s 6th place at the 1976 Games in Montreal.

Since the 1990’s however, the dominance of the East African athletes has been well documented. Indeed, six of the top ten finishers in Rio were born in East Africa making this performance by a Canadian even more remarkable.

Not lost on Gillis, a three time Olympian, was the fact most of the elite athletes ran between three and four minutes slower than their best times on a course that twisted and turned under the hot Brazilian sunshine. Now Gillis, who is known for being pragmatic, if not cautious, will chase a fast time in Toronto. Rio, he agrees, was his best marathon effort ever.

“I would agree with that,” he declares. “I think this is where the consistency over the years comes in. This is where I have strength, not just the race in Rio, but in terms of going to run in Toronto. I know how to run a 2:11 in Toronto. I know what that feels like I have been consistent at it. I kind of know where to risk it a little bit more in terms of getting a faster time. And, if I am going to do that, I certainly having had the best race of my life it only helps my confidence that I can do that in Toronto. Definitely.

“And it was a different type of race in Rio. It was really for placing; it wasn’t for time. So it was a different challenge that way. It was still a great race. I had to be fit, I had to be ready to go. And I like the fact Toronto is more about time. It gets me fired up to do this again so quickly.”

Gillis’ personal best time came at the 2014 STWM where he ran 2:11:21. Most of his Toronto appearances have been marked by the necessity of qualifying for a major championship. Not this time. Now he’d like to throw caution to the wind and go out at 64:45 for the first half and see where that gets him.

“I know I am in great shape but I did run a marathon (recently) and have got to see what the conditions are like in Toronto and play the field out,” he explains. “Last year I got really lucky with someone to race with right to the end and that was really awesome.”

Since there are just six weeks until Toronto Waterfront, Gillis will approach the race much differently than previous marathons. For a start, there will be no half marathon race between now and then to serve as an ‘indicator’ of fitness, though he will race Canada Running Series’ Vancouver Eastside 10k on September 17th.

“Right now the main emphasis is more about me managing every day,” he reveals, “being more flexible on a day to day basis and less about hitting weekly mileage goals because they are not going to look that impressive. They are going to be average.  If anything they will look kind of low but having extra recovery in there and feeling like that’s what I need to be able to set up this Toronto race and keep the curiosity going.”

Recovery from the Olympic marathon was swift. There was the usual soreness in his thighs for a few days afterwards, but a series of late nights, including his attendance at the Olympic closing ceremonies, after which he got just three hours sleep before an overnight flight home to Toronto, left him more tired than the marathon. But already he has done a couple of serious workouts and is back on track for the buildup towards the marathon.

It has been almost four years since Gillis received money from the Athlete Assistance Project. Though he remains grateful that he received money to get him to his first two Olympic Games, he understands his advanced age means most will see him as on a gradual decline and therefore not a good bet. He smiles at that thought.

eric_stwm15“My plans had always been to carry on after Rio for at least a couple of years and take a shot at a faster time or another championship race or a couple of marathons I have never done before,” Gillis responds. “I feel that I am able to put what I have learned over the years into better practice but I can actually use it in my training and use it more often and use it to set up races and take bigger risks.

“I am excited for a couple of years to do that. All that experience is right across the board in terms of staying healthy, knowing how to get fit, handling the pressure and enjoying it more. They are all things I have had to put a lot of work into and now I am still putting a lot of work into it but starting to reap the benefits.”

Jerome Drayton’s Canadian record of 2:10:09 was set in 1975 and is the oldest record in the books. Scotiabank has put up a $41,000 bonus – $1,000 for every year the record has stood. If Gillis has targeted this he will not say.

“I’m sticking to the same formula that worked leading into Rio,” he allows, “focusing on setting up each day to have success the following one, and ultimately the most on October 16th. What that exactly looks like, I won’t know until the finish line. I’m not ruling anything out. I can say, if all goes well, I’d like to have my best Scotiabank Toronto Waterfront Marathon to date.”

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For more information and to join Eric Gillis and other world class runners: STWM.ca

Header image photo credit: Photo Run

Aug 30 2016
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Ethiopia’s Demise Returns to Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments
August 30th, 2016 – By Paul Gains

Ethiopia’s Shure Demise will defend her Scotiabank Toronto Waterfront Marathon title October 16th a year wiser and stronger than when she made her first visit to Canada’s largest city.

On that occasion she won this IAAF Gold Label race in unusually cold temperatures (4C at the start) with a time of 2:23:37.

Although the temperature is usually milder and more suited to fast marathon running on Toronto race weekend, Demise’s introduction to North American racing was particularly harsh. Coming from a training environment that is more like summer, she was amongst a group of elite athletes who were caught out. Race organizers for the first time ever went shopping for gloves and hats as a courtesy.  Demise had never experienced such conditions but handled them like the world beating athlete she is.

Shure Demise Toronto

Photo Credit: Photo Run

“The weather part was very cold that’s what I remember most,” she recalls. “Yes, the weather was somehow challenging but with the will of the Almighty finally the victory was mine.

“I had never worn a hat and gloves before (in a race) at that time. The reason I wore them was because of the cold weather. I will definitely have them in my luggage this time.”

Now that she has one Scotiabank Toronto Waterfront Marathon under her belt, Demise has begun her preparation for this year’s race and has targeted the course and Canadian All Comer’s record of 2:22:43. That record is held jointly by Sharon Cherop (Kenya) and Koren Yal (Ethiopia) and has withstood the assault of many a fine marathoner.

The 20 year old Demise reckons she is destined to write her name in the record book and her performance last year has convinced her of this. Earlier this year she ran 2:25:04 for 6th place in Tokyo, one of the World Marathon Majors, and was clearly disappointed to suffer leg pain. She denies feeling pressure to match her incredible debut time.

“It (Dubai) was my first time to take part in a marathon and it was a good time,” she explains. “But no it’s not difficult, I will repeat it in the near future. I feel to improve my personal best, I must keep working hard.

“It’s the same training as last year that I am doing now. When I train individually I go 27-28kms when I run with the group it’s more like 35-37kms. With the help of the Almighty I want to improve the (Toronto) record time.”

Although the cold left an indelible mark, she also recalls the informal celebration she experienced after winning Toronto. She joined fellow Ethiopian runners and guests at Rendezvous restaurant on Toronto’s Danforth Avenue.

“I was very proud to win in that cold weather; for me it was a great feeling I never had before. Afterwards I enjoyed eating dinner in an Ethiopian restaurant in Toronto. When I got home to Ethiopia I celebrated with my family,” she explains.

Demise first turned heads when, as a 19 year old debutante, she broke the unofficial world junior marathon record with a clocking of 2:20:59. That achievement, recorded at the 2015 Dubai Marathon, earned her fourth place and a large cash prize.  Invitations to World Marathon Majors’ Boston Marathon in the spring, and then Toronto in the autumn, saw her make her first visits to North America.

As a member of an elite group of distance runners coached by Gemedu Dedefo Hailemariam, she showed promise, keeping up with Aselech Mergia in training. Originally her manager, Gianni Demadonna, had looked at one or two low key marathons for her to race but on Gemedu’s advice sent her with Mergia to Dubai. Mergia won the race in 2:20:02 while Demise earned her team’s faith with her spectacular debut.

Remarkably, Demise ran without taking water during her first marathon and she is still not completely comfortable now.

“The reason why I was not taking the water was that I was not used to do it before,” she explains, “and I was not able to catch the bottle in my hand. But now I will.

“I train with a group of  Demadonna Athletics Promotion athletes with very well know athletes like Tirfi Tsegaye, Aselefech Mergia, Aberu Kebede and many more. These athletes are very mature and I learn a lot of things from them regularly.”

Tsegaye won the 2014 Berlin Marathon, the 2016 Dubai Marathon (in a world leading 2:19:41) and was 2nd in Toronto in 2010, while Aberu Kebede has also won Berlin in 2012. Their exploits overseas fuelled her desire upon hearing their stories during early morning training sessions in rural Ethiopia.

While her training partners inspire her every day, she remembers watching Ethiopian legends Derartu Tulu and her cousin, Tirunesh Dibaba on the television when she was young. Like many Ethiopian youngsters, she took comfort in knowing these athletes came from humble beginnings such as her own.  Her parents are farmers and Demise has five brothers and five sisters.

After running a very quick 33:24 for 10000m – at the age of sixteen – it was very clear she had the talent to succeed. It should be noted that that time was recorded in Asella in south-central Ethiopia at an altitude of 2430m. Not long after she went off to Addis Ababa to stay with her brother who is a policeman in the capital.

Still just 20 years old Demise has a bright future ahead.

“I want to work hard and participate in a future Olympics and achieve a good result for my country and myself,” is her response when asked about the future. But next up is the Scotiabank Toronto Waterfront Marathon and an assault on the course record.

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For more information and to run with Shure Demise, Rachel Hannah & others: www.STWM.ca

Aug 29 2016
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Don’t miss out on the #Eastside10k Crew Challenge

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VANCOUVER – August 29, 2016

Crews and clubs are coming together to support our local Eastside 10k charities and run. Here are the clubs that have signed up so far, along with the charities they are supporting.

If you are a member of any of the crews, when you are registering choose join a group or team, instead of individual registration and choose your respective club. Then complete the registration form, contact your crew leaders as each has a discount code that you can use to register.

Follow the Crews!

The best place to find the clubs is through their social profiles.

west-08-30-16-updateYou may not be the fastest person in your club, but there are many ways that you can support club to become the Eastside 10k Crew Champions. Help you team by fundraising for the charity they are supporting. Just by running you help, the total number of runners for each crew counts towards the total points. Run in a costume, the best costumes will be recognized for each crew! If you can’t run, again your fundraising would count to the total, but you can also show your spirit at one of the crew cheer stations on the course. The cheer station with the most spirit out there, not only helps encourage the runners but will be recognized as well.

Some of the special initiatives that we’ve heard of so far:

EVRC will be hosting a 6 hour endurance challenge, to see how many miles they can run on a treadmill, against themselves and other crews. It will take place on September 14th, with location still TBD. EVRC is also hosting a pizza run on Sept 12, with proceeds going towards the Breakfast Clubs of Canada. And once again have their special “Horns out” EVRC growlers on sale to support their charity.

Fraser Street will be promoting their silent auction for a number of great prizes, donated by their club members and supporters. Watch their Facebook and Instagram for details.

For more details on the challenge and how your crew/club can join, visit our past blog post.

Aug 29 2016
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Digital Champions Blog: Race Training – Making a Plan

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments
By Jamie-Leigh Cuthbertson 
Toronto August 25th, 2016

I signed up for the Scotiabank Toronto Waterfront Half-Marathon in May, riding the heels of the incredible runner’s high I had from running my first half-marathon in the spring. I loved training for that race, but found that my training lacked a whole lot of structure and I didn’t end up building distance as early in my training schedule as I should have. It was fine, and my race went really, really well.

For this race, I decided I wanted to put together a formal training plan for the race. I did my research and put together a plan that included everything a good training should include:

 #1 Long Runs: 

Building up your distance is going to be an important part of training for any race. Your training plan should include a weekly long run where you can gradually increase your distance each week, getting closer to your actual race distance. These runs help build the physical foundation and endurance you’ll need to run the race as well as the mental strength to face any challenges you may encounter.

#2 Speed Work:

While it may be hard to believe as you’re doing 200m sprints during the hottest days of the summer, speed workouts get your body used to moving faster and train it to burn less fuel while going further. I have also found that increasing my pace in speed workouts mean that my long run pace seems a lot more manageable. Playing around with running paces has helped me know when to give it more gas or when to keep some in the tank in race scenarios as well.

#3 Strength Training:

Long runs and speed workouts are great at working the main muscles we need for running, but there are other important parts of our body that we need to keep strong to help prevent injuries. Strength workouts for runners should focus on targeting muscles that help keep you balanced like your core, hips, back, and glutes.

#4 Rest Days: 

The most important part of any training plan is scheduling your rest days! Your body is working hard for you and you need to reward it with some recovery time. Your body takes this time to repair muscles and without these days, you risk over training and overuse injuries. My training schedule ensures I get at least 1 day per week of full rest and relaxation.

Even though I follow a training plan, I work in extra strength training and sometimes shift the dates of each run or workout based on what is happening that week. It’s important to be a bit flexible with your training plan and enjoy the process!

If you ever need any company for speed work, long runs, carb loading, or rest days – give me a shout on Twitter @JamieLeighTO.