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UA Eastside 10K Training Plan

By | Eastside 10k | No Comments

Have you started preparing for the Under Armour Eastside 10K? To get ready for race day, all you need is eight weeks and the drive to run faster and stronger than before.  To make sure you’re optimizing your training, our friends at MapMyRun have put together a well-structured training plan to set you up for success.

The 8-week training plan maps out how far you should be running each day, how to incorporate strength and mobility exercises into your routine, and how to make sure you are getting enough rest and recovery.

There are 4 parts to the program: Strength, Movement and Mobility, Running and Endurance, and Recovery. Here is how it works:

Strength: The strength program is designed to meet the demands of a runner who is looking to get a more competitive edge. It isn’t designed to build muscle, but rather enhance your stability and mobility to run stronger.

Movement and Mobility: This routine will prepare your body for running by increasing mobility at the ankles, hips and T-spine.  It will also activate your body for the twice weekly strength sessions.

 

Running and Endurance: The running program is built for beginner and intermediate-level runners. You will be introduced to tempo running, fast hill repeats and long slow runs, as well as understanding the discipline of recovery runs.

Rest and Recovery: This routine is based on Under Armour’s belief that today’s recovery is tomorrow’s training. It is essential to attempt to restore movement quality after a run and the program is designed to hit the areas of the body that need the most attention.  Under Armour has a line of recovery apparel with technology that returns infrared energy to your body, boosting localized blood flow and increasing the amount of oxygen reaching your muscles to restore your muscles faster.  The recovery apparel is available in track suits and sleepwear.

Under Armour is giving Eastside participants a free 3-month trial of the MapMyRun premium membership.  Use the code EASTSIDE2019 to activate your trial.

Register now for the Under Armour Eastside 10K on September 14.

The 2019 lululemon Edmonton 10K Elite Field

By | Edmonton 10k, Elite Athletes | No Comments

If you are planning to cheer on the runners at the lululemon Edmonton 10k race on July 7th, here are some of the names and bib numbers to watch out for!

In the men’s race, Reid Coolsaet will be back to defend his title against a very intriguing field. Favourites to knock Coolsaet from the winners circle will be Evan Esselink (the 2018 runner-up at the Edmonton 10K), Cameron Levins (current Canadian Marathon Champion & Record Holder), Rob Watson (lululemon Global Run Ambassador), Chris Balestini (recent runner-up at the Scotiabank Vancouver Half Marathon), Bonsa Gonfa (runner up at the lululemon Toronto 10K) and Leonard Chesoo (ACAC Male Rookie of the Year).

For the women, watch out for Natasha Wodak to add to her recent Scotiabank Vancouver Half Marathon, Canadian 10K and 10,000m Championship wins from this year, Jess O’Connell (2016 Canadian Olympian from Calgary & Canadian 3000m record holder), Rosie Edwards (who runs out of Colorado) & Gladys Tarus (3rd place at the lululemon Toronto 10K). With some pretty tough competition coming from local Alberta runners and runners from across the country, it will be a race to watch!

Bib #First NameLast NameCityProv/State
1ReidCoolsaetHamiltonON
2CameronLevinsPortlandOR
3EvanEsselinkVancouverBC
5ChrisBalestriniLondonON
7RobWatsonVancouverBC
8LeonardChesooEdmontonAB
9AngusRawlingCalgaryAB
10KevinCoffeyVancouverBC
17GonfaBonsaTorontoON
11TrevorMacLeanEdmontonAB
18MatthewHopeRed DeerAB
12MichaelStewartEdmontonAB
13RichardReidEdmontonAB
14RileyStuermerSt. AlbertAB
15BrianYorkeEdmontonAB
16BrianTorranceEdmontonAB
Bib #First NameLast NameCityProv/State
F2NatashaWodakNorth VancouverBC
F17JessicaO'ConnellCalgaryAB
F3RosieEdwardsBoulderCO
F16GladysTarusTorontoON
F4MorganLawleyEdmontonAB
F5LisaStewartEdmontonAB
F6AleciaKallosEdmontonAB
F7TaylorCarlinEdmontonAB
F8KimberleyDoerksenVancouverBC
F9MadeleineCummingsEdmontonAB
F10VanessaTrofimenkoffEdmontonAB
F12ChristyLovigKelownaBC
F13ShariBoyleCalgaryAB
F15KathrynDurellEdmontonAB

Advantages to Rest and Recover

By | Eastside 10k, General, Nutrition, Run Gear | No Comments

Why you need to think about rest and recovery this race season

This time of year, many runners are planning out their race schedule, setting goals and choosing the right training plan.  Building rest days and recovery into your plan are just as important to the process as the runs and gym sessions. Rest and recovery are necessary for muscles to repair, rebuild and strengthen so that you can reach your potential as an athlete.

Under Armour, the title sponsor for Eastside 10K, has introduced new apparel technology, scientifically designed to enhance performance and recovery to give athletes an edge over the competition. The new product called UA RUSH, is made with mineral infused fabric technology that, when activated by body heat, transfers the energy back into the body, resulting in improved blood flow and circulation. The product is designed to be worn at the time of sweat and promote improved performance, energy and recovery.  When worn, UA RUSH stimulates increased endurance and strength.  If you’re looking for an edge this race season, UA RUSH apparel may be something you want to try. It comes in men’s and women’s fitted tees, long-sleeved shirts, leggings, tights and sports bras for women.UA RUSH is something athletes can wear both in training leading up to race day and also during the race.

If you give UA RUSH a try, we’d love to see how it boosts your performance. Share your Under Armour Eastside 10K training photos on Instagram using #UAEastside10K.

Registration is now open for the Under Armour Eastside 10K. Sign up now!

Meet Your Saucony Pacer Team!

By | Community Leaders, Scotiabank Vancouver Half, Training Tips, Uncategorised | No Comments

Trying to get under the two-hour mark? Looking for a running buddy to keep you motivated through your race? Pacers are a great resource for runners to help maintain pace, keep you motivated, and maybe push you towards that elusive new PB!

New this year, we will be offering a wider range of pace times to help keep you on track. So here they are, our 2019 Saucony Pacer Team at the Scotiabank Vancouver Half Marathon:

Pace Time: 1:30

Name: Lucas (@lusocio)

A little about Lucas:

I’m excited to be pacing the Scotiabank Vancouver Half Marathon for the first time. After a brief break from running to enjoy my first year of fatherhood, I’m back and looking forward to the New York marathon this November. Good luck to all runners.

 

Pace Time: 1:35

Name: Philip (@philfinlayson)

A little about Philip:

I’m a born-again runner who loves going fast and also loves helping others race well, through good preparation and steady pacing.  I look forward to meeting you on race day!

 

Pace Time: 1:40

Name: Raymond (@raysmond)

A little about Raymond:

Long time runner, first time pacer. I’ve always respected the dedication of the race pacers, and now it’s time to help other reach their PB. Follow me to the finish line at this year’s half marathon.

 

Pace Time: 1:45

Name: Dan (@mrdanoleary)

A Little about Dan:

In a sport where I always run for myself, I want to give something back and support the goals of others. This race has people of all paces and levels, and it always makes me so happy to see them achieve their goals and set PBs.

 

Pace Time: 1:45

Name: Patrick (@pswaddleme)

A little about Patrick:

I am an enthusiastic runner always looking to embrace Vancouver’s running community in order to reach my goals, including that elusive Boston Qualification. I train with Mile2Marathon, drop by EVRC some Mondays, and have helped lead some of the smaller clinics at Running Room.  I am so excited to pace my first race and hopefully help you cruise to a shiny new PB!

 

Pace Time: 1:50

Name: Jonathan (@flyingdutchman125)

A little about Jonathan:

I did track, road and cross country throughout my school career, with some great achievements. In adulthood, I’ve completed 3 marathons, 2 ultras and more halfs than I can count. I’m excited to help others achieve their goals on race day!

 

Pace Time: 1:55

Name: Lydia (@l.tay)

A Little about Lydia:

I rediscovered running three years ago and haven’t looked back. You’ll find me on the seawall logging KMs for my next race or dropping in at my local run club to give some high fives (VRC Flight Crew and East Van Run Club). In 2019, I’m aiming to complete my 7th half marathon and 3rd marathon – pacing some friends along the way.

 

Pace Time: 2:00

Name: Kathryn

A little about Kathryn:

I am super pumped to be pacing the 2:00 group for 2019! I’ve always been a runner but started taking it more seriously when I moved to Vancouver over 10 years ago. My favourite places to run are Stanley Park and the seawall, hands down! I’m really looking forward to meeting everyone I will be running with. Let’s do this!

 

Pace Time: 2:00

Name: Mel (@melsays)

A little about Mel:

Super stoked to be pacing this year’s Scotiabank Vancouver Half Marathon. Last year, I had the pleasure of running the course for the first time and was able to make my goal time thanks to the race’s pacers. I’m thrilled to be able to do the same for this year’s participants!

 

Pace Time: 2:05

Name: Navaz (@navaz.be.fit)

A little about Navaz:

I (only) started running in January of 2018. My goal was to complete my first half marathon before turning 30. Since then I have completed two half marathons, two 47km challenges and a handful of other races. The running community in the lower mainland is outstanding and I’ve had the pleasure to meet and become friends with such positive and inspiring people.

 

Pace Time: 2:10

Name: Chantelle (@chantelle_swimbikerun)

A little about Chantelle:

My name is Chantelle and although I compete primarily in triathlons now, I still dabble from time to time in running races (SVHM will be my 20th half marathon and third time pacing this wonderful race).

 

Pace Time: 2:15

Name: Sean (@runningbeernerd)

A little about Sean:

I got into running later at around 40 years old – perhaps a midlife crisis? I have been having lots of fun learning, getting better, and helping others do the same! I lead a local running store half marathon run group and love watching the improvements of those both new to the distance as well as the more experienced runners.

 

Pace Time: 2:20

Name: Brenda (@jus_tri_it)

A little about Brenda:

I did my first half marathon at 47 years of age & fell in love with this event. I’ve been part of running groups for the last two years and know how motivating and fun they can be. I’d like to give back to this sport I’ve fallen in love with & would hope I can help those running around me to feel proud during the race!

 

Pace Time: 2:25

Name: Eric (@heyrickie)

A little about Eric:

I’ve run 20+ half marathons over the last 12 years. I’ve heard of others signing up as pacers and thought I should give that a try.

 

Pace Time: 2:30

Name: Amy (@amybeeman)

A little about Amy:

This will be my 25th half marathon, and my first time pacing! Most my training runs come in the form of chasing my 8 year old twins around. It will be a pretty amazing feeling to get some runners (especially those doing their first half) across the finish line.

 

All Pacers will be outfitted in shoes & athletic apparel from:

2019 #ScotiaHalf Training Program

By | Racing Strategy, Scotiabank Vancouver Half, Training Tips | No Comments

Before we get started…let’s meet the Coach!

Coach Carey Nelson has made a name for himself as one of Canada’s most distinguished long distance runners with personal best times of 2:12 Marathon, 1:03 Half Marathon, 28:04 10,000m, 13:29 5,000m, and 3:58 Mile. He is a two-time Olympian and has also competed in the Pan-Am Games, the Commonwealth Games, and the World Track and Field Championships. Carey leads the Forerunners Main Street running clinics.  He has coached over 1000 half and full marathon runners and more than 100 Boston Marathon qualifiers…he will help you reach your goals.  Visit him at Forerunners Main Street for Monday evenings, Wednesday evenings, Thursday evenings, and Saturday morning clinics.

COACH CAREY’S BLOG V.1

Happy New Year!

It’s time to set your goals for 2019. You will want to add the Scotia Half Marathon to your list of races this year. I ran the race last year and found the course quite fast as it started up at UBC and finished down at the entrance to Stanley Park. If you pace yourself in the first quarter of the race you can run quite fast on this course.

Forerunners running programs has brought many runners to the race over the past 20 years and once again, we have prepared a running schedule to get you ready to run a half marathon…whether your goal is to get a PB or just hit that finish line.

The first of our programs (The Finishers Training) was designed for those of you running your First Half Marathon or have a goal to finish the race. There are two easy pace runs and one speed work per week. If you want to run with others to help get you through the workouts, we host a Wednesday “Speed Interval” clinic at 6:20pm and a Saturday “Easy Pace” run at 8:00am. You don’t have to worry about the word speed as we have several pace groups and you can run at your own pace.

Our second program (The Run Faster Training) was designed with crushing your Personal Best and building up your speed throughout the 24 week schedule. We include event specific half marathon tempo workouts that will raise your fitness to the next level. We also offer a separate Monday evening Tempo Clinic starting at 6:15pm from Forerunners Main Street. The tempo workouts is where you will find the most improvement after you have established your aerobic endurance base through easy pace running.

Over the 24 week training program, I recommend that you run up to three shorter distance races to give you some race experience, secondary goals to keep you focused and your race results will give you an idea of how fast you can race the #ScotiaHalf by equivalency tables. For example, a 54 minute 10km is equivalent to a 2 hour half marathon.

In general, we follow a three run per week program to reduce the risk of injury but there are other factors to consider when starting out on a running program to help with injury prevention:

  1. Footwear – you will want to have a proper fitting shoe that corresponds to your foot type and running style;

  2. Strength – follow a weekly strength program that considers the running muscle groups and core;

  3. Flexibility – to improve flexibility stretch after every run or after a warm-up before a speed workout; and,

  4. Nutrition – practice using a gel fuel source while running to become used to taking on carbohydrates while running.

We wish you a good start to the new year and a successful race at the Scotiabank Vancouver Half Marathon. We are here to help you achieve your goals!