Jun 19 2017
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Running Room renews partnership with Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments

Canada Running Series is delighted to announce one of the world’s leading running retailers, Running Room, has renewed their multi-year partnership with the 2017 edition of the Scotiabank Toronto Waterfront Marathon, Half marathon & 5K, to be run on Sunday, October 22nd. Running Room will host the official marathon and half marathon Training Clinics and take on the Official Merchandise sponsor to complement their Official Sporting Goods Retailer category. In addition to financial support, this collaborative partnership will also include cross promotions over the next 5 months with New Balance, the new Athletic Footwear and apparel partner of the event.

“We’re thrilled to have Running Room return to Scotiabank Toronto Waterfront Marathon,” said Canada Running Series president, Alan Brookes. “They have been an outstanding partner since 2007 and have played a vital role in building the success of our IAAF Gold Label race. They also bring unparalleled product support and advice to our runners, and their passionate, unwavering support for running in Canada, especially through their training clinics, has been invaluable. We’re also very excited to see their line of STWM Official Merchandise and Training shirts this year, which will be made available online.”

According to John Stanton, Founder of the Running Room:

“The Running Room is proud to sponsor the Scotiabank Toronto Waterfront Marathon, a prestigious  IAAF Gold Label Marathon and one of only 5 in North America, the likes of Boston, Chicago and New York. The uniqueness of the Scotiabank Toronto Waterfront Marathon is everyone from the recreational runner to the elite world class athlete enjoys the gold label delivery from start to finish of the various events under the leadership  of Alan Brookes and his team!”

Running Room’s internationally famous training clinics begin the week of June 19th at more than 40 store locations across Ontario, for the Scotiabank Toronto Waterfront Marathon and the Half marathon. 5K training begins the week of August 14th. Visit the Running Room website for details on times, dates and store locations.

About Scotiabank Toronto Waterfront Marathon

An IAAF Gold Label race, the Scotiabank Toronto Waterfront Marathon is Canada’s premier, big-city running event, the Athletics Canada National Marathon Championships, and the Grand Finale of the 7-race Canada Running Series. In 2016 it attracted 26,000 participants from 70 countries, raised $3.24 million for 182 charities through the Scotiabank Charity Challenge, and contributed an estimated $35 million to the local economy. The livestream broadcast was watched by more than 72,000 viewers from 129 countries. STWM.ca

About Running Room

Running Room is proudly a Canadian family-owned company. It originated in 1984 out of founder John Stanton’s wish to purchase quality running shoes from someone knowledgeable about the sport. New to the sport of running, John had a thirst for knowledge as well as a desire to buy the right product. This entrepreneurial retailer decided to fill a niche in the marketplace by opening a small one-room store in the renovated living room of an old house in Edmonton, hence the name, “Running Room.” The concept was highly successful, and the stores have since expanded to over 110 locations across Canada and the United States. Running Room is truly a store for runners by runners. All team members are runners whose philosophy is that if you’re out there running on the same roads as the customers, you can better relate to them. runningroom.com 

Media Contacts

Alan Brookes, Race Director, Scotiabank Toronto Waterfront Marathon
alan@canadarunningseries.com, 416-464-7437

Liz Caine, National Events, Running Room
lcaine@runningroom.com, tel:780.439.3099 ext 246

Jun 19 2017
0

Race Day Tips for #ScotiaHalf

By | Scotiabank Vancouver Half | No Comments

Every year we’re joined by hundreds of new runners at both the Scotiabank Vancouver Half-Marathon and the 5k. For many people, it’s their first time participating in an event of this size. We’ve taken some tips from the seasoned runners out there and come up with the ABC’s of how to set yourself up for a great race – both before and after the event.

While this guide is primarily aimed at new runners, it’s always good to refresh your memory even if you’ve been racing for decades! Also be sure to check out our Race Etiquette Page.
Confirm your registration here.

Before the Race

A – Know where you need to be and when

This may seem obvious, but it’s so often overlooked. You can save yourself tonnes of stress on Race Day (and the days leading up to it) by knowing where to go and when. This includes knowing where to pick up your race package and bib number in the days leading up to the race, as well as how to get to the start line.

  • Expo – ALL participants must pick up their race package and bib number at Package Pickup before Race Day. Package Pickup is located on the Second Floor at the Vancouver Convention Centre East (999 Canada Place) and is open on Friday, June 22 from 11am to 6:30pm, and Saturday, June 23 from 10am to 5pm. More details here.
  • 5k Start Line – the 5k begins on Stanley Park Drive, just west of the Fish House restaurant. Red corral begins at 9:15am, Blue corral at 9:20am, Green at 9:25am, and Purple at 9:30am (more on corrals further down the page). Make sure you leave plenty of time to get here, as there is NO PARKING near the start line – you will need to either take transit and walk, or park at the Rose Garden lot on the other side of Stanley Park and take our shuttle to the start (leave an extra 45 minutes for this). Details on this, plus maps, are here.
  • Half-Marathon Start Line – the Half begins on East Mall at UBC, near Thunderbird Arena. Race start is 7:30AM SHARP – leave extra time to get here due to road closures. Translink has increased service on the 99 B-Line and 25 bus routes for the morning, but if you are driving we recommend carpooling and parking at Thunderbird Parkade. Full details and maps are here.
    ***Important*** Make sure you leave plenty of time to find and use the washrooms before the run starts, although there are some washrooms available on course. Start Lines will CLOSE 10 minutes after the scheduled start times, meaning you will not be permitted to start after this point! Also note that there are construction closures on SW Marine Drive this year, so please use West 16th Ave, West 10th Ave, or Chancellor Blvd to get to UBC.***

B – Don’t do anything new! We mean it!

A common mistake is to try something new just before or on Race Day. This could be anything from wearing a new pair of shoes during the run to changing up your diet the day before. If you typically eat a simple pasta the night before your training runs, don’t try out that new Mexican Food Cart on Saturday night. If you don’t usually have coffee before your training runs, don’t go for a double espresso on Sunday morning. Stick with what works for you – from your meals to your running clothes to your morning routine.

C – Start in the right corral

When you pick up your bib number, you’ll notice a coloured corral box on it (Red, Yellow, Green, Blue, or Purple). This colour matches up with the corral you’ve been assigned to and there’ll be coloured corral flags at the start line to show you were to line up.
But what’s a corral? In order to give everyone their best experience on Race Day, we assign all participants into a corral based on their predicted finish time. This way, speedsters can start at the front of the pack while walkers start further back. Please be respectful of other runners and line up according to your expected finish time. Please also be mindful of other runners who may need to pass you on course – if you are running with children encourage them to stay close or hold their hand. Corral details for Half-Marathon and 5k.

BONUS – use our Gear Check to store a bag of warm, dry (and less-sweaty) clothes for after the race. Your $2 donation will go to our Featured Charities.

During the Race

A – Make sure your bib number is on your front and visible

We use a bib-tag timing system, which means your timing chip is embedded in your bib number. In order for it to work properly and have your time recorded:

  • Do not remove the “bibTag” or foam spacer from your bib.
  • Do not fold your bib or excessively bend or twist the “bibTag”.
  • Wear your bib on your chest/abdomen. Do not wear on your back, side, leg or arm.
  • Do not cover your bib with clothing – always make sure it is completely visible.
  • Make sure you cross over the timing mat at both the Start Line and the Finish Line.
    ***Start Lines for both the Half and 5k will CLOSE 10min AFTER THE SCHEDULED START TIME

B – Start slow and stay even

It’s easy to get caught up in the excitement of Race Day and start out too fast. Do the opposite – start a little slower than your normal pace and gradually pick up your pace over the first kilometre. After that, try to keep an even pace throughout the race and save your extra energy for the final push to the Finish Line!

C – Stay hydrated out there (and wear sunscreen!)

It can be pretty hot in June, so make sure to keep hydrated while on course. It’s a good idea to bring your own water, but we’ll also have plenty of aid stations on course, serving up both water and Gatorade. If you are using one of the aid stations:

  • When approaching a hydration station, move to the side of the road, grab your fluid/nutritional needs and keep moving. There will be multiple hydration tables so if the first table is busy KEEP MOVING.
  • Throw your used cup to the side of the road as close to the hydration station as possible, ideally in one of the marked bins. Drop your cup down by your waist so you don’t hit/splash another participant.
  • If you plan to stop at the aid station, move past the tables and pull off to the side of the road.
  • Say thank you to the volunteers!

After the Race

A – Keep moving

Collect your medal as you cross the Finish Line, then keep moving through the chute until you get to the Post-Race Recovery Area. Keep moving for at least 10 more minutes afterwards to gradually bring your heart rate down and help your legs flush out that lactic acid (this will prevent you from being stiff tomorrow).

B – Refuel and rehydrate

Right after the finish line we’ll have water and Gatorade for you to rehydrate with. Grab a cup and keep walking – there will be more in the Post-Race Recovery Area. A variety of snacks will be available in the Recovery Area, including bananas, bagels, KIND bars, cookies, raisins, juice, and yogurt. The carbs will help replenish your energy stores while a bit of protein will help rebuild your muscles. Make sure you eat something within 30 minutes of crossing the line.

C – Get warm and enjoy the Finish Area

After you’ve fueled up, stop by Gear Check to collect your spare clothes. Even on a sunny day, your core temperature will drop fast once you stop moving, especially when you’re still wearing sweaty clothes. Once you’ve done that, check out the live band, our Charity Village, and Awards Ceremony (10:30am).

If you’re looking for a place to meet your friend and family after the run, our five Charity Village tents will be labeled A, B, C, D, and E – pick a letter and meet in front of it. Full map of the Finish Area is here.

Congratulations! Now it’s time to start planning your next race – join us at the Under Armour Eastside 10k on September 15, 2018!

Jun 17 2017
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Wodak, Wendimu Win Toronto Waterfront 10K

By | Toronto Waterfront 10K | No Comments
TORONTO June 17, 2017.

Canadian Olympian Natasha Wodak (33:52) and Kenyan-born Torontonian Daniel Wendimu (30:26) won today’s Toronto Waterfront 10K, presented by lululemon, in exciting races up front. Councillor Norm Kelly sent off a sold-out crowd of 7,100 from the 7:30 a.m. start on University Avenue next to City Hall under bright, sunny skies. The start temperature was a reasonable 21 degrees for June, with only a light breeze of 10k/hr from the east and humidity at 73%. The participants were drawn from 11 Canadian provinces and territories, 17 American states and 9 countries.

The men went through the first, downhill kilometre in 2:48 as Toronto Olympic Club’s Abrehem Wagaye moved to the front to push the pace ahead of a pack that included Wendimu, Canadian Olympians Eric Gillis and Reid Coolsaet, and Toronto’s Sami Jibril who ran so well as the top Canadian at the IAAF World Cross Country Championships in March. Wagaye steadily stretched his lead, to almost 100m at one point, passing 5k in 14:53. But gradually, as the sun and temperature rose, he began to fade and the chasers closed in to set up an exciting finish.

Photo Credit; Todd Fraser/Canada Running Series

Wendimu passed him just after 8k to race to victory. The courageous Wagaye (30:41) managed to hold off a charging Jibril (30:46) for second. Speed River TFCs Tristan Woodfine was 4th in 30:53, ahead of his Olympic club-mates Gillis and Coolsaet. With the IAAF World Championships marathon just 2 months away, Gillis stopped around 4km to protect “a slight twinge” in his quad. Coolsaet, coming back from a serious foot injury over the winter was pleased to be back racing again, finishing 8th in 31:51. “Racing a 10k when you’re not in shape is tough,” he joked. “It was a fantastic event. A great way to spark my training for a fall marathon.”

Vancouver’s Natasha Wodak led the women’s race from start to finish to build a commanding lead in the current Canada Running Series standings after her victory at the Race Roster Spring Run Off 8K in April in High Park. London, Ontario’s Leslie Sexton and Olympian Krista DuChene of Brantford tucked in behind for the first two kilometres before Canada’s 10,000m record holder dropped the hammer in a quick third kilometre. She then cruised along Toronto’s scenic waterfront, perhaps losing a little concentration mid-race. “At 8km I wrote off the course record (33:50),” said Wodak. “Then with about 50 metres to go I saw the clock and sprinted as hard as I could.” She crossed the line in 33:52, to take home C$2,800 first-prize, but missed the $500 record bonus by a scant 2 seconds!

Photo Credit: Todd Fraser/Canada Running Series

Leslie Sexton (34:49), who was also thrilled to be back racing after a lengthy injury-layoff, hung on for 2nd, with TOCs Dehininet Jara (34:51) a close 3rd. Brittany Moran (35:35) came home 4th, with DuChene (35:53) 5th and first women’s Master.  “It was great to be back racing,” said Sexton. “It’s so fun. I really missed this!” DuChene was also pleased with her effort as she starts her re-build for the fall season. “This was more about having a good time and getting back at it, rather than a fast time,” she said.

Indeed, for all the participants, today’s Toronto Waterfront 10K put the fun into running. “I’d like to think that today’s race was a key moment for road racing in Canada,” said Canada Running Series Race Director Alan Brookes. “I don’t think that’s an exaggeration. The activation that lululemon brought to the event was a game-changer. It really represented the new running movement, that is more diverse, more inclusive, more social, more fun, while still including our Olympians and the best of traditional road racing. From the all-day yoga to the donut wall and the nineamazing cheer sites on-course, lululemon brought the event alive and created an experience.” Parkdale Roadrunner’s Daniel Blether summed it up well, “Amazing event, awesome community vibes. #Waterfront10K is a gem.”

Photo Credit: Todd Fraser/Canada Running Series

To round out the new community running experience, New Leaf Foundation, a charity that offers yoga and mindfulness-based programs to support youth in marginalized communities, went home with a cheque for $16,500, raised by the 7,100 participants.

Full Results at https://canadarunningseries.com/toronto-10k/the-weekend/#results-and-photos 

Canada Running Series continues next weekend with the Scotiabank Vancouver Half marathon & 5K: http://scotiahalf.com

Jun 16 2017
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Meet your 2017 #ScotiaHalf Contenders

By | Elite Athletes, Scotiabank Vancouver Half | No Comments
Kip Kangogo

Age: 37
Personal Best: 1:03:22

Kip Kangogo is a previous Scotiabank Vancouver Half Marathon winner, having won the event 5 times!  After immigrating from Kenya 14 years ago, he resides in Lethbridge, Alberta with his family.  Kip ran a 2:17:12 at the 2014  Scotiabank Toronto Waterfront Marathon, to earn the opportunity to represent Canada at the 2015 Pan Am Games Marathon.  He is an accomplished runner in any event from the 5000m to the marathon, and has an exceptional knowledge of the #ScotiaHalf course , Kangogo will be a force to be reckoned with on June 25 as he hunts for his 6th win.
thomas toth
Thomas Toth

Age: 26
Personal best: 1:04:26

Thomas Toth had a breakthrough performance at the 2016 Aramco Houston Half-Marathon where he ran a blistering 1:04:26.   Following this, Toth went on to win the 2016 Canadian Half Marathon Championships in Calgary.  Since then, he’s set a solid mark in the marathon, debuting at 2:18:58 in the Hamburg Marathon. Beating the qualifying standard by 2 seconds, Toth has been selected to represent Canada in the marathon at the 2017 World Track and Field Championships in London, England this summer.
geoff martinson
Geoff Martinson

Age: 31
Personal best: 1:05:18

Geoff Martinson has specialized in shorter distances, with a semi final appearance in the 1500m at the 2011 World Track and Field Championships.  With many podium finishes at local road races, he was the former BC Champ in the 5k, and the winner of the 2015 Eastside 10k. With just a few early results at the half marathon distance, he’s one to watch for in the field.
dylan wykes
Dylan Wykes

Age: 34
Personal best: 1:02:14

Dylan Wykes is one of the most successful marathon runners in Canada. A member of the 2012 Canadian Olympic Team, he finished 20th in his Olympic debut at the London 2012 Games. He qualified for the Games by running 2:10:47 at the 2012 Rotterdam Marathon; a time that is the third fastest ever by a Canadian, behind only Jerome Drayton’s clocking of 2:10:09 in 1975 and Reid Coolsaet’s 2:10:28 clocking at the 2015 Berlin Marathon.  Wykes won the Scotiabank Vancouver Half Marathon in 2014 in 1:03:52, and will be contending for the top spot again this June.
dayna pidhoresky
Dayna Pidhoresky:

Age: 30
Personal best: 1:11:46

Dayna Pidhoresky has had a season like no other this year.  She has won every race she’s entered, and although she came in 7th behind an international field at the Scotiabank Ottawa Marathon, she was the first Canadian and hit the mark that would qualify her for the 2017 World Track and Field Championships in London, England later this summer.  Having battled through a sacral stress fracture after running the Scotiabank Toronto Waterfront Marathon in October, Pidhoresky has shown that all her hard work has paid off.  A previous winner of the Eastside 10k, Pidhoresky lives and trains in Vancouver with her husband/coach.  She has never run the Scotia Half, but living in the area will have helped in her preparation to shoot for the winning spot on June 25th.
sabrina wilkie
Sabrina Wilkie:

Age: 32
Personal best: 1:16:20

Sabrina Wilkie grew up in Langley, BC and now calls Vancouver home with her husband and their three-year old son. Self-coached since 2014, Wilkie has podiumed in many local road races and represented Canada at the 2014 NACAC Cross Country Championships.  Debuting in the Victoria Marathon last October, Wilkie won the women’s title in 2:45:54.  Outside of running and family, Wilkie is at the University of British Columbia completing her Masters of Physical Therapy.
lyndsay tessier
Lyndsay Tessier:

Age: 39
Personal best: 1:16:12

Lyndsay Tessier is a competitive runner from Toronto, Ontario who placed second at the 2016 Scotiabank Vancouver Half Marathon.  Tessier has competed in many road running races all across Canada and recently won the Mississauga Half Marathon on May 7 in 1:16:12.  Being familiar with the Scotia Half course, Lyndsay will be ready to better her last years placing, and will be in contention for a spot at the top of the podium.

The full Elite List for this year’s event can be found here.

Want to join these contenders on June 25? Head on over to the Scotiabank Vancouver Half-Marathon to see if there’s still space left!

Jun 12 2017
0

Perfecting the taper

By | Scotiabank Vancouver Half, Training Tips | No Comments

Tapering can be the hardest part of a training block, but also the most important.  It’s a time where runners start to go a little stir crazy.  After months of training and maintaining a routine of running most days of the week, it’s always strange to cut mileage back.  Feelings of unpreparedness, sluggishness, and worry grip even the most confident runners.

Easing off of running volume, but not necessarily intensity, allows the body to fully recover from the training build.  With rested muscles that are fully loaded with energy, race pace will feel more manageable than ever.  Here are some tips to nail your taper without going too crazy from the lack of running!

Taper duration:

Taper phases can last anywhere from seven to 14 days depending on the race distance and the runner’s experience.  Make sure to stick to your taper plan even if you become restless.  It’s common for beginners to take two weeks to taper, while more experienced distance runners tend to opt for a one-week taper.

Training:

In the final weeks of a build, it’s unlikely you’ll gain a lot of extra fitness.  Instead of continuing to push your body right up to race day, ease off and allow it to bask in the efforts you’ve put forth in the months leading up to the race.  Cutting back your mileage is crucial to a successful taper, but it doesn’t mean that the intensity needs to decrease.  Many runners will reduce their total mileage by at least 50%, but still include a couple quality workouts to keep the legs feeling peppy and their mind at ease.  Reducing both running quantity and quality results in an overactive mind that convinces us that all our training has vanished and we’re unprepared.  So, keep the mileage low but maintain a small amount of intensity to keep the body sharp.

Distraction:

Less training, means more spare time.  Instead of going stir crazy, use this time to catch up on neglected tasks, or turn your training focus to recovery.  Go for a massage; stretch and roll out any kinks; go for short walks to get some fresh air; or take the time to visit with the friends and family that have supported you along the way.  Create race day plans, organize your race kit, collect your bib, set goals and visualize your race day success. This extra time should be filled with activities that celebrate YOU and get you into the best physical and mental state possible.

Nutrition:

Eating right and fuelling your resting muscles before a race is key.  Lower mileage doesn’t mean you have to slash your calories significantly.  With that, you don’t need to consume quite as much as you would during high training weeks. The taper is a time to replenish your stores and start storing glycogen for race day.  Fill your body with some extra complex carbohydrates in the couple of weeks before the race.  A gradual increase in carbohydrate is far more effective than wolfing down plates of pasta the night before the race which can result in feeling heavy or bloated come race morning.  As long as you’re sensible in your food intake and still eating healthy fats, protein and complex carbs, weight gain is unlikely.  Instead your body will thank you for the fuel and will be burned off come race day!

Sleep:

Pent up energy is common during a taper. This can sometimes make it difficult to get a good nights sleep.  Try to maintain a consistent schedule and hit the hay around the same time each night.  Catch up on your favourite TV shows, or grab a good book to rest your body and indulge in some frivolous entertainment.  Keep in mind that two nights before the race is the most important night for a restful sleep.  Most races occur on a Sunday, so Friday night is the important one.  It’s normal to have a short sleep the night before a race.  Many high level athletes you talk to will admit to barely sleeping the night before big events.  There’s too much excitement and anticipation the night before to truly rest.

Trust the taper!

It’s easy to feel “phantom pains” or have doubts sneak into your mind in the days before the race.  Try to ignore these thoughts and feelings, and stick to your plan.  Keep to your usual schedule, don’t try anything new leading up to the race, and believe that you’ve prepared yourself as best as you can.  Then, go out and have a killer race day!  That’s the fun part.

Jun 10 2017
0

Scotiabank Vancouver Half-Marathon & 5k – Elite Field

By | Elite Athletes, Scotiabank Vancouver Half | No Comments

 

Scotia HalfIntroducing our Scotiabank Vancouver Half-Marathon & 5k Elite Field.

Scotiabank Vancouver Half-Marathon Male Elite Athletes  
  Bib # Last Name First Name City Prov.
1 Kangogo Kip Lethbridge AB
2 Toth Thomas Plaistow NH
3 Wykes Dylan Vancouver BC
4 Martinson Geoffrey Vancouver BC
5 Woodfine Tristan Guelph ON
6 Kimosop Willy Lethbridge AB
7 Kasia Dancan Toronto ON
11 Bascal Shoayb Victoria BC
12 Gomez Inaki Vancouver BC
13 Browne Nicholas Vancouver BC
14 Blazey Paul Norwich UK
15 Mulverhill Chris Vancouver BC
16 Dunfee Evan Richmond BC
17 Nicholson Drew Surrey BC
21 Ziak Jeremiah Vancouver BC
22 McMillan Craig North Vancouver BC
23 Hatachi Tatsuya Coquitlam BC
24 Fieldwalker Matt Vancouver BC
25 Newby James Squamish BC
26 Portman Bryan Nanaimo BC
Scotiabank Vancouver Half-Marathon Female Elite Athletes  
  Bib # Last Name First Name City Prov.
F2 Pidhoresky Dayna Vancouver BC
F4 Tessier Lyndsay Toronto ON
F5 Wilkie Sabrina Vancouver BC
F6 Olsen Courtney Bellingham WA
F7 Coll Neasa Vancouver BC
F11 Moroz Jen Vancouver BC
F13 Lewis-Schneider Meg Vancouver BC
F14 Smart Kristin Cobble Hill BC
F15 Pepin Cheryl North Vancouver BC
F16 Dale Shannon North Vancouver BC
F17 Longridge Corri Vancouver BC
F18 Moore Katherine Vancouver BC
F22 Kassel Melanie Chilliwack BC
F23 Montgomery Darcie North Vancouver BC
Scotiabank Vancouver 5km Elite Athletes    
  Bib # Last Name First Name City Prov.
5002 Wilkie Mark Vancouver BC
5003 Watkins Catherine Vancouver BC
5004 Gustafson Kate Vancouver BC
Jun 08 2017
0

Olympians Reid Coolsaet and Natasha Wodak join the Toronto Waterfront 10K

By | Toronto Waterfront 10K | No Comments

By Paul Gains

In what is certainly a rare phenomenon in Canadian road racing, four of Canada’s Olympic distance runners will contest the Toronto Waterfront 10k on Saturday June 17. They will toe the start line with varying degrees of expectation.

The two defending champions, Eric Gillis (10th in the Rio Olympic marathon) and Krista DuChene (35th in the women’s race) are in relatively good shape having prepared for spring marathons. But the other pair are treading into the unknown.

Reid Coolsaet, whose personal best marathon time of 2:10:28 which he recorded in the 2015 Berlin marathon, has been nursing a foot injury since December. After finishing 7th in the Fukuoka Marathon (2:10:55) he took some time off only to experience pain when he resumed training.

“I had some underlying foot issues going in to Fukuoka, nothing too worrisome,” Coolsaet reveals. “Then I took time off after the marathon. I think my tendons, without running, tightened up a little bit. It kind of stopped the blood flow from getting in there.”

The condition is called osteonecrosis and meant he has slowly and carefully plotted his way back, only starting running again in May. Asked what stage he is in training he doesn’t mince words.

“Not one hundred per cent, definitely not,” he declares. “I am building up running at the same rate as taking four months off but I have to pay attention to my foot. My tendons are still tight and it’s a little uncomfortable but, that being said, it’s manageable. I am taking things slowly so I don’t re injure myself.

“I really just want to kind of test my fitness and see where I am; kind of have fun. I wanted to put it on the calendar rather than just having a few months of just training. It’s a fun race and race results don’t lie so I will see where I am.”

Ever the optimist Coolsaet has his mind set on a fall marathon. At the moment he is flaunting with a training regimen that sees him cover roughly 100 kilometres in a week – about half what he will eventually do at peak fitness.

Meanwhile DuChene is expecting a tough race with Vancouver’s Natasha Wodak who is slowly rounding into form following foot surgery last December. Wodak won the Race Roster Spring Run Off 8k in her comeback race but then suffered a disappointing defeat in the Canadian 10k Championships, May 27th in Ottawa.

After returning from the Olympics, where she finished 22nd in the women’s 10000m race, the Canadian 10,000m record holder also changed coaches. Now her training is being planned by 1984 Olympic 3000m bronze medalist, Lynn Kanuka. DuChene is definitely respectful of her rival.

“I really don’t know what finish time to expect for myself but I am glad Natasha will be racing as she prepares to do the 10,000m at the World Championships (in August),” DuChene says. “I’m sure I’ll be chasing her.

“The marathon is always my goal race so the Waterfront 10k will be more about having fun and moving the legs a bit faster.”

DuChene, who also switched coaches and now runs with Speed River Track Club under the tutelage of Dave Scott-Thomas (coach of Gillis and Coolsaet) declined her place on the Canadian marathon squad bound for the London World Championships.

“After completing three marathons in eight months, as well as a month of training at altitude in Kenya, it was important to have a complete recovery,” DuChene says. “It was difficult to decline my spot for the IAAF World Championships team but necessary.

This is only the second year of the race, now sponsored by lululemon, and DuChene’s course record of 33:50 could take a beating if the weather cooperates. Meanwhile, Gillis ran 29:23 to beat Coolsaet by two seconds last year a result the latter remembers with a smile.

“Oh the course is great,” Coolsaet says. “A little bit of downhill off the start to get you going and then it’s pretty much flat the whole way. I like running along the Lakeshore, it’s wide and pretty flat.”

The race begins at the Scotiabank Toronto Waterfront Marathon Start Line on University Avenue just north of Queen Street, then runs down to Lakeshore Boulevard where it finishes at the Liberty Grand.

Should the Olympians falter there is no shortage of emerging talent waiting to bring them back to earth. Tristan Woodfine, for instance, was third a year ago in this race and like Coolsaet and Gillis is a member of Speed River Track Club. He is obviously in good shape having won the opening Canada Running Series race, the Race Roster Spring Run Off 8k, on April 8th.

In addition there is Kevin Coffey, now based in Vancouver who took the bronze medal at the recent Canadian 10k championships in Ottawa (30:42) and Toronto’s Sami Jibril a member of Canada’s 2017 world cross country championship team.

London, Ontario’s Leslie Sexton bears watching in the women’s race.

This year’s race is sold out at its 7,000 cap, but everyone is encouraged to come out and cheer for the runners on race day at one of nine Cheer Sites along the course: https://canadarunningseries.com/toronto-10k/community-and-charity/#spectators There will also be a fun post-event party at Bandshell Park, Exhibition Place with music, yoga, food trucks and more.

-30-

For more information: http://toronto10k.com  

Elite start list: http://runcrs.co/2r38JDM

Jun 08 2017
0
Connected Fitness

5 ways Connected Fitness apps and products can elevate your training.

By | Eastside 10k, Training Tips | No Comments

Today’s running competition is fierce and becoming your best takes more than just training. In the past, knowing when to train and how hard to train was simply based on how you felt. Now, through connected fitness apps and products, technology can test your body and tell you when and how to train, how to set goals and track against them. You no longer have to write down how you felt after a long run, or time yourself or even track your distance – connected fitness products do this for you allowing you to focus on one thing, your run. Below are five ways that connected fitness can elevate your training:

  1. Set Goals and Smash Them

Connected fitness apps such as MapMyRun make it easy for you to set goals, track them, beat them, and set new ones. You can track time, cadence, duration, distance and splits, making it super easy for you to see how you are tracking against your goals.

  1. Know when you’re ready to push the limits

The new Under Armour Record-Equipped shoes will tell you whether or not today is the day to push your limits. Each Record-Equipped shoe has a chip that not only tracks your run, but analyzes the explosive power in your jump to tell you whether or not your body is ready to train. To perform the jump test, simply jump around before your run. After setting a baseline, your jump score will measure muscle fatigue and recovery rate to suggest how intensely to run. To learn more about the shoes and the jump test, click here.

  1. Track your route

No more Google maps, no more getting lost. Apps like MapMyRun, make it easy for you to track your route and your time. If you have smart running shoes, simply go out for a run and the GPS tracker in the shoes will track your route, time, stride length, and more. Even if you’ve left your phone at home, Under Armour Record-Equipped shoes will track and store your run data for up to five runs before needing to be synced.

  1. Stay connected with some friendly competition

There’s no better way to push yourself than a little healthy competition. If you can’t get out and run with your friends or crew don’t worry, connected fitness allows you to have an online community where you can share your routes and results.

  1. When to get new shoes

Running in a pair of worn down sneakers is a recipe for an injury, and knowing when your favourite pair has run its course and are ready to retire is tricky. Under Armour Record-Equipped shoes keep track of how far you have run and send you a notification once your shoes have reached the 650 km mark – that’s approximately 15 marathons. After 650 km, it’s time to ditch the shoes and buy a new pair.

UA Record Equipped

Jun 06 2017
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How to deal with hitting the wall

By | Racing Strategy | No Comments

Hitting the wall is one of the worst feelings to have in the middle of a goal race.  It can happen during training as well if you haven’t fueled or hydrated properly. However, it’s easier to cope with a botched training day than a ruined race day.  The “wall” is the point of sudden fatigue in any endurance event that can be brought on by either poor pacing, poor fueling, or poor preparation.  The result is what feels like a death march for the remainder of the race, and is something that every racer tries to avoid.  While nutrition is very individual, there are other ways to train your body to be able to avoid and cope with hitting the wall.

Before the race:

Stimulate race fatigue.

Running on back to back days helps to train your muscles to work when they’re already tired.  Incorporating long runs that have some intensity worked into them helps stimulate the fatigue that creeps in on race day.  If you have a long run scheduled, try throwing in some surges, tempo efforts, or change of pace to get more bang for your buck.

Dial-in your nutrition.

Throughout training, especially on long runs, try to practice the fueling strategy you want to use on race day.  Typically, taking it a gel every 45-60mins is the standard, but people can handle more or less than that depending on what their stomachs can handle.  Practice different fuelling methods throughout your training cycle and learn what your body responds to the best.  An important thing to note is that fuel should be ingested before you feel like you need it.  There is delayed absorption of fuel in the gut so if you only fuel when you’re starting to feel like you’re going to “bonk”, it’s too late.  The goal of mid-race fuelling is to stop your body from going into a large deficit and hitting the wall.  Don’t forget about your everyday nutrition too.  Eating a slightly higher amount of carbs the week leading up to the race will help your body store extra glycogen for your muscles to tap into when they need it most.

If you’re in a position where you’ve hit the wall, here are a few tips on how to cope during the race:

Acknowledge, but don’t succumb to the wall.

When you start to feel like you’re losing steam and the wall is drawing near, understand that this is normal.  It’s not going to be a great feeling but you’re not alone.  The wall forces us to lose hope, shutdown, and want to quit.  When realizing the wall is looming ahead, focus on a repetition that distracts you and have faith in your mental strength.  Find a focal point: whether it’s a mantra, a face, your own breathing, or a memory that keeps you moving forward, use it to your advantage.  By switching your focus to a more positive experience, it’ll help the body cope with the pain and fatigue that “hitting the wall” brings.

Create mini-goals.

Depending on where the wall hits you, getting to the finish line may become too daunting to think about. Instead, create mini-goals to help you reach the end.  When you’re feeling mentally and physically beat, even the smallest successes can help propel you towards your goal.  Aim for the next lamppost or water station, celebrate when you reach it, and then create another stepping stone.  Celebrating little victories can help your moral and boost your drive enough to cross the finish line.

Get tough.

Sometimes even all the tricks in the book might not be enough to distract you from bonking. That’s when you have to hunker down and give it everything you’ve got.  Trust in your training and remember how many times you’ve toughed it out. Either in workouts, in terrible weather, or on days you didn’t want to run.  All of these situations exude mental toughness that you’ve been building throughout training just as much as your physical fitness.  Utilize that strength.

While these tips aren’t a flawless way to beat the wall, it’ll put you in a far better position to conquer it!

Jun 05 2017
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New Balance Becomes Official Sponsor of the Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments
TORONTO June 5, 2017 –

Global athletic leader New Balance will become the official Athletic sponsor of the IAAF Gold Label Scotiabank Toronto Waterfront Marathon, in a new multi-year agreement announced today. In addition to financial support, New Balance will greatly enhance the complete runner experience from the moment training programs begin at Running Room stores the week of June 19th. Complementing the official training programs will be community events featuring athlete appearances and the chance to test-drive New Balance shoes and gear, all the way up to race day on October 22nd. New Balance will bring exciting activation to the Race Weekend Expo, including their innovative high-performance apparel that will feature in the event’s Official Merchandise Program. New Balance will also bring a range of activation to the race day experience including support for the Pacer Program in both the marathon and half marathon.

“This is a perfect partnership between two, globally recognized, premier running brands,” said Canada Running Series president, Alan Brookes. “Our values are so strongly aligned, with a passion for both sport and community – and a proven commitment to Canadian road running at all levels. New Balance has always been a strong supporter of the Scotiabank Toronto Waterfront Marathon, at the Expo, and through the participation of their top Team NB sponsored athletes like Olympians Eric Gillis and Reid Coolsaet, Rachel Hannah and Dayna Pidhoresky. We’re excited to take this natural partnership to the next level and bring further benefits to all our participants.”

Eric Gillis echoes these sentiments: “I’m very excited with the news that New Balance, my favourite athletic brand, is partnering with Scotiabank Toronto Waterfront Marathon, which I’ve raced five times and where I’ve qualified for two Olympics. These two running obsessed brands will no doubt work magic together and take the STWM experience to another level. I proudly call this race my hometown marathon, and today, I’m feeling an even stronger connection to this wonderful event!”

“New Balance Canada is excited to partner with an iconic event like the Scotiabank Toronto Waterfront Marathon and connect with thousands of runners from all over the globe.  Our brand is synonymous with the sport and this partnership is a great step in helping us achieve our goal of being the World’s Best Running brand.  We look forward to working closely with the organizers and the Running Room to elevate the consumer experience and engage at all levels with athletes,” Jon Purdy, Sr. Marketing Manager, New Balance Canada.

New Balance is also the official shoe and apparel sponsor of New York Road Runners and the TCS New York City Marathon, the Virgin Money London Marathon, and the NN Marathon Rotterdam, as they continue to add strategic sponsorships in support of major marathons in leading cities worldwide.

Runners of all levels are encouraged to join in a very special Canadian running experience by registering for the 2017 Scotiabank Toronto Waterfront Marathon, Half Marathon or 5K at STWM.ca

 

About Scotiabank Toronto Waterfront Marathon

An IAAF Gold Label race, the Scotiabank Toronto Waterfront Marathon is Canada’s premier, big-city running event, the Athletics Canada National Marathon Championships, and the Grand Finale of the 7-race Canada Running Series. In 2016 it attracted 26,000 participants from 70 countries, raised $3.24 million for 182 charities through the Scotiabank Charity Challenge, and contributed an estimated $35 million to the local economy. The livestream broadcast was watched by more than 72,000 viewers from 129 countries. STWM.ca

About New Balance

New Balance, headquartered in Boston, MA has the following mission: Demonstrating responsible leadership, we build global brands that athletes are proud to wear, associates are proud to create and communities are proud to host. New Balance is the only major company to make or assemble more than 4 million pairs of athletic footwear per year in the USA, which represents a limited portion of our US sales.  Where the domestic value is at least 70%, we label our shoes Made in the USA. New Balance owns five factories in New England and one in Flimby, U.K. New Balance employs more than 5,000 associates around the globe, and in 2015 reported worldwide sales of $3.72 billion. To learn more about New Balance, please visit http://www.newbalance.com and for the latest press information please visit http://newbalance.newsmarket.com

Media Contacts

Alan Brookes, Race Director, Scotiabank Toronto Waterfront Marathon
alan@canadarunningseries.com, 416-464-7437

Victoria Siemon, Marketing Associate – Running, New Balance
victoria.siemon@newbalance.com, 289-290-6063