Feb 10 2016
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Happy, Healthy, Hips

By | Community Leaders, Digital Champions, Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

You know you need to stretch, you think about it, you may even talk about doing it, however you never get around to it. I hear so many times “I am too stiff to do yoga”. It is like saying “I am too dirty to take a shower.”

Runners tend to have tight muscles due to the repeated action from running. Your hips can especially get tight over time. Whether you are a beginner or competitive runner you can benefit from a simple yoga practice. Yoga poses increase flexibility and also improves strength, stability and balance in the body.

All you need for a simple yoga practice is 10-20 minutes, your breath and an open mind. While doing the postures make sure you are aware of your body and breath. You want to focus on the breath keep it steady, smooth and slow this will help relax your nervous system and mind. To keep your joints and muscles safe you will be expanding and opening one area of the body while keeping muscle energy in another area.

Here are a few yoga poses you can do anytime to keep your hips happy, and healthy:

02-10-16-hips-anjaneyasanaLow Lunge – Anjaneyasana

Step right foot forward, stack the front knee over the front ankle; bring the left knee softly to the floor. Push the right foot into the floor and pull it towards the body, back knee pulls in energetically. This will help to lift the hips up and back. Keep your lower abdomen in and spine long. Shoulders stay on the back. You can stay on fingertips or lower down to hands or forearms. Keep the jaw and facial muscles relaxed. Breathe into your hips.

02-10-16-hips-lungeStaying in the lunge, walk your right hand off to the side, fingers face out. Move your hips forward and down, then reach back bending your back knee and see if you can hold your right foot in your left hand. You are off your back knee and more on the top of the right thigh. Spread the back toes and pull your heel in as you push it away. Shoulders stay on your back, abdomen toned. Keep both sides of the throat even and lean your head back. Breathe deeply.

Pigeon Pose – Eka Pada Rajakapotasana

02-10-16-hips-pigeonPlace your right wider than your right hip. Your left leg extends behind your left hip. Pull your legs towards each other and square your hips. Keep your abdomen toned and lengthen your spine. Keep your right toes spreading and your right inner ankle lifted. Breathe deeply.

Tree Pose – Vrksasana

02-10-16-hips-treeStanding on your left leg place your right foot on your inner left shin or thigh, above or below the knee. Push them together and lift up out of your waist and lengthen your spine. Keep your shoulders on your back and lift your chest. Breathe deeply.

Reclining Bound Angle – Supta Baddha Konasana

02-10-16-hips-suptaLie on your back and bring the soles of your feet together. Allow your knees to relax to the side and down. Relax the whole body into the floor. Close your eyes and breathe deeply.

Corpse Pose – Savasana

02-10-16-hips-corpseMake sure to lay in this posture at least for a few minutes to allow the body to absorb all the benefits. Relax, close your eyes and breathe deeply. This will rejuvinate your body, mind, and spirit.

Calmness comes with Quiet – B.K.S Iyengar

Check out some of Katherine’s other articles on how to incorporate yoga into your training schedule, then join us at the #Modo8k on March 20!

Feb 07 2016
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Tribe’s ‘Learn to Run’ Program Can Help You Rock the Race Roster Spring Run-Off!

By | Community Leaders, Race Roster Spring Run-Off | No Comments
TORONTO February 7th 2016.

Tribe’s ‘Learn to Run’ Program Can Help You Rock the Race Roster Spring Run-Off! By Heather Gardner. 

Through the Tribe “My First Race: Learn to Run” mentoring program I’ve had the pleasure of meeting and running with over a hundred new or returning runners. Folks who literally got off the couch to run, those returning after having a baby, and those looking to connect with family through fitness.

As we begin our third “My First Race: Learn to Run” program I wanted to share the story of an amazing and inspirational woman, Ljiljana Stanojevic, a fierce mother who not only met her goal of racing Spring Run-Off as part of our training program, but went on, with the motivation of her daughter, to race a 15km road race and a half marathon during 2015. Ljiljana has a drive and energy that is truly contagious and you can’t help but be inspired when you sweat with this gal. Please enjoy this “My First Race: Learn to Run” story as told by Ljiljana.

When I joined the ‘My First Race: Learn to Run’ program I couldn’t run. I thought it would be easy to start running, but all my previous attempts had failed and I ended up with sore muscles and an injury. During a weekly yoga class held by Tribe Fitness at MEC Toronto, I heard about the “Learn to Run” program with Canada Running Series and signed up without too much hope that I would ever be able to run – was I ever wrong!

IMG_2043My first day of training was interesting. I was nervous and I thought that all the other participants would run with ease while I fell behind. Thankfully, all of the Tribe mentors were so encouraging, patient and supportive, explaining what to expect and the difficulties that everyone faces when beginning to run. We were all given a training schedule provided by Tribe. During this first session we ran for 1 minute, walked for 2 minutes, and repeated that for a specified amount of time. During the week we were told to run two times on our own as part of the program and once a week we would meet and run with Tribe. The running time would increase and the walking time would decrease every week.

A draw to this free program is that we were teamed up with experienced run mentors from Tribe. We would connect through email and in person at the weekly runs. My mentor, Jenna, was amazing. She helped me by providing valuable advice and sharing her own experiences. She understood the difficulties that I had and followed up with my training through emails. If it wasn’t for her, I wouldn’t be running today.

IMG_2042What I loved most about the ‘Learn to Run’ program is that Tribe is like a family. They care and help each other and always welcome new members. I felt very comfortable during my training and later on during the runs with Tribe. Tribe’s founder Heather Gardner invited various experts to come during the training sessions to talk to us about proper clothing, running shoes, nutrition, etc. which was very helpful. We learned more than just running, we became part of a community.

The goal race was the Canada Running Series Spring Run-Off. Everyone knows it finishes with a giant hill in the final 500m before the finish line. During the Spring Run-Off, killing that hill would have been impossible without the Tribe cheer squad standing at the bottom cheering everyone on. You get an energy boost when you see a bunch of people yelling words of encouragement, holding signs, dancing, and telling you that you can conquer the hill.

One thing I would tell a new runner would be that you can do it! It’s an amazing program. Your mentor and all the Tribe members will be there to help you all the way. You will not regret it. Trust me, you are going to Kill that Hill!

The 2016 Tribe Fitness “Learn to Run” Program in preparation for the Race Roster Spring Run-Off 8k begins this Tuesday February 9th and there are still spots available! If you’d like more information or to sign up, you can find all the details here. Be sure to connect with Tribe Fitness and Canada Running Series on Twitter if you have any questions. 

CRS Community Leader Heather Gardner is a marathon runner, indoor cycling coach, yoga teacher, and triathlete. Running highlights for Heather include racing her first marathon in NYC in 2010, racing her first 70.3 Ironman in Muskoka in 2014, and the Canada Running Series ZooRun every year because it’s such a fun race! Heather is the founder of Tribe Fitness, a Toronto fitness community sweating for social good, and enjoys supporting runners, yogis and cyclists of every level set and rock their fitness goals. Connect with Heather on Twitter, Instagram, and on her blog.

Feb 05 2016
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Scotiabank Vancouver Half – Gold Certified sustainable event!

By | Scotiabank Vancouver Half | No Comments
February 11, 2016 – Vancouver, BC

The Scotiabank Vancouver Half-Marathon and 5k is committed to producing a world-class event that showcases the city and is both socially and environmentally responsible. After a complete analysis by the Council for Responsible Sport, the 2015 event has been awarded a Gold Certification, making it the only event in Canada to do so. By reaching the highest sustainability certification of any event in the country, #ScotiaHalf claims to be Canada’s Greenest Race!

west-02-09-16-crs-goldCertification from the Council for Responsible Sport formally recognizes significant achievements through the successful completion of socially and environmentally responsible best practices at sporting events. Standards can be achieved in areas ranging from waste management and climate impact to community involvement, health promotion and more. The only other certified event in Canada is the Scotiabank Toronto Waterfront Marathon (Silver – 2014).

The Scotiabank Vancouver Half Marathon has a big job that includes integrating sustainability into all aspects of its production. The event was able to achieve Gold level certification by receiving 50 out of 50 credits it applied for, improving upon the silver certification it earned in 2013. Credits in the Council’s certification program are based on industry best practices in the areas of planning and communications, procurement, resource management, access and equity and community legacy.

“We are thrilled to have been awarded this designation”, said Operations Director Tom Skinner. “Our staff and Volunteers have worked tirelessly over the years to achieve this goal. We can all feel proud that we are doing our very best for the environment and our community. We feel that we have set the bar high for other events in the region and across Canada.”

The Council for Responsible Sport’s certification director, Shelley Villalobos, commended the achievement by saying, “this gold certificate is well-earned by Canada Running Series for its mature, thorough approach to hosting an exemplary responsible event in the Scotiabank Vancouver Half Marathon.”

Waste Diversion Highlights

  • 98% of waste diverted from the landfill over two days at the Expo and Race Day
  • This includes over 600kg of composted waste and 300kg of cardboard/paper
  • Over 350kg of food donated to Quest Food Exchange
  • Only 56kg of garbage was produced for over 6000 runners
  • Participants brought hard-to-recycle items (batteries, light bulbs, etc) from home to be recycled

Carbon Footprint and Offsets

  • All electrical use at the Event Expo was offset by purchasing clean energy from Bullfrog Power
  • Almost 30% of the event’s operational power came from solar and bike power, covering the majority of the Finish Area’s power needs
  • Carbon footprint of event calculated at 5.03 tonnes, 100% of which is being offset through Offsetters.ca carbon credits, making the event carbon neutral
  • New Bike Valet increased the number of participants who rode their bikes to Stanley Park
  • Event paid for additional public transit service on select routes headed to UBC on Sunday AM
  • Event will also purchase carbon credits to cover 50% of greenhouse gases produced by local participants travelling to the event (additional 17 tonnes)

Procurement

  • 100% of food purchased for the event was either from local businesses or sustainably produced (e.g. local cookies and bagels, organic fruits)
  • Majority of services and supplies procured from event come from locally owned businesses
  • 100% of registration performed online to remove paper registration forms
  • Participants all receive Virtual Event Bag, to cut down on waste from paper flyers and handouts

Improvements Planned for 2016

While ecstatic about the Gold certification, the team at Scotia Half is already thinking of ways to improve for next year. Over 80% of participants surveyed said sustainability efforts were good or great, and many provided suggestions on ways to improve. Plans for 2016 include:

  • Additional recycling and compost stations to be added to Finish Food Area
  • On-course waste diversion at Water Stations to be simplified with improved signage and infrastructure
  • On-course water bottle refill stations will be expanded to reduce reliance on paper cups
  • Supply orders will be further refined, thanks to data collected at 2014 and 2015 events, reducing waste

Join us at Canada’s most sustainable run on June 26, 2016! Sign up today at VancouverHalf.com to show your support for sustainable events!

Feb 05 2016
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‘JP’s Team’ To Launch at Scotiabank Ottawa and Toronto Waterfront Marathons. By Paul Gains

By | Scotiabank Toronto Waterfront Marathon | No Comments

TORONTO February 5th 2016. Jean-Paul Bedard made an incredible impact at the Scotiabank Toronto Waterfront Marathon last October when he successfully completed a ‘Triple Toronto’ in order to raise awareness for survivors of sexual violence.

STWM 2015, Photo Credit: Todd Fraser

Jean-Paul Bedard and Premiere Wynne at STWM 2015, Photo Credit: Todd Fraser

En route to completing this 126.6km odyssey he was joined by well wishers including Ontario Premier Kathleen Wynne who ran five kilometres with him to help promote her government’s #ItsNeverOkay campaign.

Remarkably, Bedard took just one day to recover from the twelve-hour run and was back training with renewed vigour.

Encouraged and, evidently, not satisfied with this fantastic achievement, Bedard has announced the formation of ‘JP’s Team’ and is inviting others to join him as part of a year-long fundraising initiative in the Scotiabank Charity Challenge.  It will begin with what he has dubbed ‘the Ultimate Canadian Double Double’ at the 2016 Tamarack Ottawa Race Weekend May 28/29.

The 49-year-old Toronto resident will run the Scotiabank Ottawa Marathon course twice on Saturday and then repeat that effort on Sunday, the official race day.

Training, team building and fund raising will continue as he then sets his sights on a return to the Scotiabank Toronto Waterfront Marathon October 16. Over the race weekend he will run the course – which by now he knows intimately –  twice on Friday, twice Saturday before completing the ‘triple-double’ on the official STWM race day Sunday. That’s an astounding 253.2km in three days.

“My wife, Mary-Anne, looks at me and I think it’s almost a simultaneous look of absolute horror and, at the same time, absolute love and awe for the fact that I am willing to put myself out there,” Bedard reveals with a laugh. “There’s nothing saying that I will be able to do this. But I believe I can do it.

“And that’s all the message has to be, is someone willing to try this?  Is someone willing to put herself or himself out there and do something that really pushes the boundaries of their emotional and their physical and their psychological boundaries? That’s what all this is about.”

Earlier this year Scotiabank Toronto Waterfront Marathon Race director Alan Brookes met with Bedard and encouraged him to enlist support from the running community which has embraced him wholeheartedly as a survivor of sexual violence.

Bedard was forced to deal with addictions as a result of the violence which he was subjected to as a child. Three years ago he completed a victim’s survival program at The Gatehouse in Toronto.

Brookes pointed out that the New York City Marathon has a ‘Fred’s Team’ named for the late founder of the race, Fred Lebow, who died of brain cancer in 1994. It raises money for cancer research.  Bedard was impressed with the fact that Lebow’s legacy continues even after his death. This led to the formation of ‘JP’s Team’ through which Bedard hopes to raise $100,000 for two charities, The Gatehouse and the Edmonton based ‘Little Warriors’ which assists child victims of sexual violence.

12659576_10154063317536055_1425805014_n“We are launching ‘JP’s team’ and it will be hosted as part of the Scotiabank Charity Challenge on both the Ottawa and the Toronto Waterfront Marathon sites,” Bedard reveals. “People will log onto ‘JP’s Team’ and they will be able to register for these races. When they register for the Scotiabank Toronto Waterfront Marathon, they will get a charity rate for being part of the Scotiabank Charity Challenge. They will be able to create their own fundraising page under the ‘JP’s Team’ banner.

“It will look identical in both places in Ottawa and Toronto. They will see a few buttons: ‘JP’s Team Run Toronto,’ ‘JP’s Team Run Ottawa’ and a third button ‘JP’s Cheer Squad.’   That one is for the people who are not running but who want to raise money in their own platform. But it will still enable ‘JP’s Team’ to raise money for The Gatehouse and Little Warriors.”

Brookes has clearly been one of his biggest supporters and it was he who initiated contact with President and Race Director of Run Ottawa  John Halvorsen in an effort to expand the reach.

“We’re greatly moved by JP Bedard’s decision to expand his crusade against childhood sexual abuse, and run a triple-double Scotiabank Toronto Waterfront Marathon 2016 as his grand finale,” says Brookes. “Last year, JP’s triple STWM showed the world that “victims” are not victims but “survivors” who are indestructible.

“This year’s message is to build a team, who will tell the stories of other survivors and provide team support, and to raise money for the broader cause at two important local charities. We’re honoured that STWM and the Scotiabank Charity Challenge can build a stage for ‘JP’s Team’, and look forward to sharing their journey.”

John Halvorsen was equally enthusiastic about the launch of ‘JP’s Team’ at this year’s marathon.

“We are very happy that JP has chosen the Scotiabank Ottawa Marathon to complete his four marathon weekend in support of survivors of sexual violence,” Halvorsen declares. “His efforts are incredible and so helpful to generate both awareness of the cause and the race.  He has the incredible ability to take a cause for a difficult situation and turn it into something so positive.”

Since last year’s Toronto Triple Bedard has found himself popular with local running groups. ‘Fun Runs With JP’ have become a regular occurrence. Just this week he ran 10 kilometres with a group at Nathan Phillips Square in Toronto. Eighty-five runners turned out to meet him.

In preparation for these ultramarathons, Bedard expects to increase his weekly training volume to roughly 215 kilometres in a week. On Saturdays and Sundays however he will be running 60km each day.  At this rate Bedard will go through a pair of shoes every three weeks.

The training also requires practice with fueling. He learned from the ‘Triple Toronto’ he ingested too many gels and not enough solid fuel. The final of those three back to back marathons he said was the worst. During the long training runs he will experiment with different combinations.

“It’s a bit nutty,” Bedard admits of his ambitions. “I started thinking, why are people kind of connecting to this? Literally, I get on average between 20 and probably 75 messages a day from people around the world talking to me about the stuff they are going through and what they have worked through.

“So whatever I am doing seems to be resonating and I am trying to figure out why it’s resonating. It is resonating with survivors of sexual violence, that’s understandable, but it’s having a bigger impact on the broader community.

“I think they can somehow identify with the physical suffering I am going through during these extreme events. They are able to get into my head and see the suffering I was quietly going through for my whole life; the suffering that many survivors of sexual violence quietly go through their whole lives.”

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For further information: http://www.runjprun.com

The 2015 Tamarack Ottawa Race Weekend welcomed 49,439 participants in six races, including the Scotiabank Ottawa Marathon, the Scotiabank Half-Marathon, the Ottawa 10K, the HTG Sports 5K, the 2K and Scotiabank Kids Marathon. The Tamarack Ottawa Race Weekend is one of only two running events in the world to host two IAAF Gold-label races – the Ottawa 10K and the Scotiabank Ottawa Marathon. The 2016 Tamarack Ottawa Race Weekend will take place on May 28-29, 2016. www.runottawa.ca

About the Scotiabank Toronto Waterfront Marathon:

An IAAF Gold Label race, the Scotiabank Toronto Waterfront Marathon is Canada’s premier, big-city running event, the National Marathon Championships, and the Grand Finale of the 8-race Canada Running Series. In 2015 it attracted more than 26,000 participants from 63 countries, raised $3.5 million for 173 charities through the Scotiabank Charity Challenge, and contributed an estimated $35 million to the local economy. The livestream broadcast regularly attracts viewers from over 100 countries, and in 2015 the event also hosted the international Bridge The Gap movement of running crews. www.STWM.ca

Feb 01 2016
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Meditation in Motion

By | Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

Local elite runner Katherine Moore has been using yoga to compliment her running for years. After studying meditation in South India recently, she thought about how similar running and mediation are, and has some great advice on how to incorporate some meditation into your training.

 

 I have always thought that running and meditation are similar in many ways. While out on a run I am focusing on my breath, body and surroundings. Even when it is a struggle to get out for a run I can concentrate on staying relaxed while I push through barriers. Once I have finished a run, I realize that I have been concentrating on my breath and body, and that creates such an amazing feeling of being alive. Maybe you have experienced that.

I have just returned from South India where I studied yoga and meditation at an Ashram. I had done some meditation before but nothing like my experience in India. For a month I meditated every morning for one hour and now understand the similarities.

02-01-16-meditationIn the first week I struggled to sit, my body was sore and uncomfortable. My mind would wander in every direction. I did not look forward to the morning meditation and chanting at all. By the second week it was getting easier to slow down the thoughts, let go and relax in the present moment with my breath. The third week I could sit still for one hour without adjusting and I felt very relaxed. There were still days in the third week that were challenging; the struggle was there but if I relaxed and focused on my body, breath and my surroundings, everything was at ease.

The mind is like a muscle, you have to train it to relax the same way you train your body for running. An intention I used was of Gratitude, Compassion, and Love, which can be transferred into running as well.

If you want to start a meditation practice, start simple the same way you would start to train for an 8k or marathon. Create a quiet space with no distractions. You want to sit on pillows or a bolster high enough so your knees are relaxed below the pelvis, keeping a tall spine. Start with 5-15 minutes in the morning when you wake or evening before you sleep. You can set a timer so you are not opening your eyes and getting distracted. Sit with eyes closed and focus on the breath and body staying relaxed and at ease. You can increase the meditation time after a few weeks. It is important to stay with something that is attainable so you can stay consistent. Be gentle and compassionate with yourself and observe when you miss a day or a week. It is just like run training; there are injuries and hiccups along the way. That’s ok, you can always come back. Breathe, and let go. Create Gratitude, Compassion and Love.

Check out some of Katherine’s other articles on how to incorporate yoga into your training schedule, then join us at the #Modo8k on March 20!

 

Feb 01 2016
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Scotiabank Toronto Waterfront Marathon Earns IAAF Gold Label, by Paul Gains

By | Uncategorised | No Comments

TORONTO February 1st 2016. Earning an IAAF Gold Label from the International Association of Athletics Federations represents the epitome of road race management and for the second consecutive year the Scotiabank Toronto Waterfront Marathon has been awarded this distinction.

Meeting the very strictest criteria, not once but twice, puts the race in the elite category of city marathons around the world, a fact not lost on Race Director Alan Brookes.

“We’re thrilled to receive the Gold Label for the second year in a row,” Brookes declared after receiving the news from the IAAF head office in Monaco. “It’s the Michelin 3-stars of running.

“To be placed in the same category as Boston, Chicago, London, Tokyo and the great city marathons of the world is an enormous honour. It really testifies to the prestige of the Scotiabank Toronto Waterfront Marathon and our commitment to being a leader in road running in Canada.”

For IAAF Competitions Director, Paul Hardy, the awarding of the Gold Label was especially pleasing. He hails from nearby London, Ontario.

“The IAAF Label programme recognizes the best road races in the world,” he declares.  “To achieve Gold Label status takes hard work, commitment and a passion to want to be the best.  I congratulate the Scotiabank Toronto Waterfront Marathon on receiving the IAAF Gold Label.  Having grown up just down the highway from Toronto, I know what a great city it is and what a great place it is to run.  Keep running Toronto.”

Blog 02-01-2016 Eric Gillis

Eric Gillis, STWM 2015

The news was also greeted warmly by two of the Waterfront Marathon’s greatest athletic personalities, Eric Gillis, whose five fastest marathon times have come at various editions of the race, and Lanni Marchant, who famously broke a 28 year old Canadian women’s record in 2013 with 2:28:00.

“I thought Alan was a gold label race director since the first year I ran STWM back in 2010,” Gillis says. “He has just been phenomenal for Canadian athletes. He is passionate about every athlete he has running in Toronto. This (Gold Label Award) is just a really nice thing to have happen. I am very happy for Alan and his crew at the Canada Running Series.

“I am grateful for the opportunity to race a competitive international race just over an  hour’s drive from where I train and live. It has meant a lot to me over the years. It is special.”

Gillis ran 2:11:31 in Toronto last October to beat the 2016 Olympic qualifying standard. If he is named to the Canadian team it would be his third Olympic games. Marchant also achieved the Olympic qualifying standard with 2:28:09 in Toronto on the same day.

Blog 02-01-2016 Lanni Marchant

Lanni Marchant, STWM 2015

“I just think it speaks volumes for Canadian running in general,” says Marchant who is presently in the midst of high altitude training in Kenya.  “You used to have to go elsewhere to get Gold Label events and to get the best competition, and having it in our backyard now kind of shows where we are as a country in athletics.

“It shows the kind of events that Alan Brookes has been putting on. It just makes it exciting as a Canadian runner that I can line up in my home country and have one of the best fields to line up against.”

Over the years the Scotiabank Toronto Waterfront Marathon has attracted some of the world’s greatest marathoners.

Ethiopia’s Derissa Chimsa set a course record of 2:07:05 in 2013.  Sharon Cherop of Kenya set a course record of 2:22:42 in 2010 then went on to earn a bronze medal at the 2011 IAAF World Championships and a victory in the 2012 Boston Marathon. In 2011 Mare Dibaba finished 2nd in Toronto behind her Ethiopian compatriot, Koren Jal. Last August, Dibaba was crowned World Marathon Champion with an impressive victory in Beijing.

But along with the many elite athletes who compete for hundreds of thousands of dollars in prize money are thousands of runners racing on an accurately measured, well managed course to challenge themselves or to raise money for local charities. Last year another $3.5 million was raised by Scotiabank Toronto Waterfront Marathon runners for 173 charities.

Entries are now being accepted for the 2016 Scotiabank Toronto Waterfront Marathon which is set for Sunday October 16th.

“It puts Toronto on the world stage,” Alan Brookes says summing up the value of the Gold Label, “and it is recognition for our amazing Canada Running Series organizing crew, the thousands of volunteers, charities, City of Toronto staff, runners and spectators alike, who have built something very special for the sport and the city we love.”

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To register:
www.stwm.ca

 

Jan 08 2016
0

New iPod for Christmas? Share the joy by donating your old MP3 player to Music Heals.

By | Modo Spring Run-Off 8k | No Comments
January 8, 2016 – Vancouver, BC

Is your old MP3 player really doing its best work in a drawer?

Modo, Metro Vancouver’s only local carshare co-op, and the Modo Spring Run-Off 8k, part of the Canada Running Series, are teaming up to help bring the healing power of music to more people through Music Heals’ iPod Pharmacy! Imagine giving your old MP3 player to someone spending hours waiting for treatment, or sitting on dialysis. You can help take their mind off things and allow them to lose themselves in their favourite music.

Thanks to Modo, there are now over 450 locations where you can drop off your old iPod! You can still donate your MP3 player by mailing it directly to the Music Heals office, but now you can also drop it off in any of Modo’s 450+ vehicles or at the Modo office during business hours. After you donate your iPod, Music Heals cleans them up and pairs them with new Skullcandy headphones and an iTunes gift card. The iPods are then given to a music therapist for use with their clients.

01-08-16-modo-locationsModo members, when using one of the 450+ vehicles available in the Lower Mainland and Victoria, simply put your donated iPod/iPhone/MP3 player in a ziplock bag and place in the trunk of the vehicle. The Modo fleet team will pick them up. Afterwards, feel free to tweet @modo_carcoop and @musicheals_ca that you donated to the iPod Pharmacy.

Not a Modo member yet? Any runner in the Modo Spring Run-Off 8k signing up for a new membership will get $50 free drive time! Then, you can drop your iPod off in the vehicle during your first booking, or anyone can drop one off at the Modo office.

Modo and the Modo Spring Run-Off 8k are proud to collaborate with Music Heals to support Music Therapists in our community. Register now to run and to raise funds for Music Heals, which will directly expand the Music Therapy programs at the Dr. Peter Centre in Vancouver.

01-08-16-lydia-ipodDrop off your iPod at the Modo office between 9am–5pm at 470 Granville Street, Suite 200 Vancouver. Find your closest Modo on their map!

Registration is now open for the March 20th event at www.springrunoff.ca

 

The Modo Spring Run-Off 8k is the opening event of the Canada Running Series. The Series is Canada’s premier running circuit with 8 events of varying distances in Toronto, Vancouver and Montreal that attract 60,000 participants and raise $6 million for charity, annually. We’re strongly committed to staging great experiences for runners of all levels, and to making sport a meaningful part of sustainable communities and the city-building process. Our mission is “building community through running”. To register and learn more about the Canada Running Series events, please visit www.canadarunningseries.com

The Music Heals Charitable Foundation raises awareness and fundraises for music therapy across Canada. Their mission is to increase patient access to music therapy for children, seniors, palliative care, burn units, bereavement, rehabilitation and more. Music Heals donated nearly half a million dollars to music therapy programs in Canada in their first three years. www.musicheals.ca

Modo Since 1997, Modo has provided a practical, cost-effective alternative to car ownership without the hassle. Founded in Vancouver’s West End with 16 members and two cars, they now serve Victoria and the Lower Mainland with a diverse and growing fleet of cars, trucks, hybrids, EVs and more. With gas, insurance, maintenance, toll-bridges and more included in low hourly rates, why own a car when you can share 400? Learn more about carsharing and Modo at www.modo.coop

Jan 06 2016
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Alan’s Journal: Happy New Year! Let’s Do It Together!

By | Alan's Journal | No Comments
TORONTO January 6th 2016.

Hey fellow runners!

I hope you had a great holiday period with family and friends. There are probably a few of us with food hangovers out there [speaking for myself]. For those who had more difficult times, I hope that family and friends were there with support for you, and with help to move forward.

Speaking of that, 2016 awaits us, pregnant with possibilities, goals, hopes and dreams! What are yours? I’ve SO enjoyed seeing so many of your social media posts over the last few days. Your first runs of the New Year; or your first club and crew runs of 2016, with the Running Room Resolution Runs from coast to coast; from the Paradise Run Club in St.John’s to Longboat Road Runners first run in High Park, to East Van Run Crews first “Monday-Nighter” from Red Truck Brewery in YVR. Please keep them coming; they are great INSPIRATION and MOTIVATION as we start to make our plans for 2016 at Canada Running Series.

Let’s get after 2016 TOGETHER, and make it a banner year!

For sure, it’s now time to set some goals. Maybe it’s your first marathon at STWM or a new 8k PB at the Race Roster Spring Run-Off or a 10k PB at the Toronto Waterfront 10k? If you’re Lanni or Eric, our CRS 2015 Champions, it could be the dream of a great performance at the Rio Olympics. Or it could be a shorter-term goal like Night Terrors’ #JanuaryBattle in TO & LA. Maybe it could be a running streak like Matt Galloway’s epic #365daysofrunning Challenge, which he just finished! If you haven’t read Matt’s interview on the life-changing impact running had for him in 2015, and how it helped him discover his neighbourhood, city and world, as well as himself, it’s really worth a read. And check out the photo of Matt with his #SpringRunOff 2015 finishers’ medal!

cherry blossoms

New Year’s Tips Du Jour: Training helps! 

  • Out on the West Coast, our Modo Spring Run-Off 8k #Modo8k “Learn To Run” training starts this week. Get the training plan here.
  •  Banque Scotia 21k de Montreal #Scotia21kMtl training with Boutique Endurance starts January 17. Details here.
  •  Race Roster Spring Run Off 8k #SpringRunOff “Learn To Run” with Tribe Fitness starts February 7th! Join the training crew here. 
  • Always give yourself three goals: an ACCEPTABLE goal; a CHALLENGING goal; and an ULTIMATE goal, to avoid “all or nothing” disappointment.
  • Plan REWARDS, treats along the way for your daily, weekly, monthly triumphs.
  • In training, VISUALIZE yourself at that Finish Line – the joy, achievement, hands up high!
  • And don’t forget to share these moments with us all on our CRS SOCIAL HUB. It’s a great place to connect as well as getting all the latest news.

At the office, we’re busy, busy, busy getting ready for the 2016 CRS season, and I’ve challenged all of our team to be able to tell each and every one of us:

  • What’s NEW and EXCITING for 2016, for each and every CRS event?
  • Why should I want to sign up for them?

So keep your eyes on our website, newsletters, and especially Facebook, Twitter and Instagram for all the new, exciting stuff they roll out for us, as it’s unveiled. I think today’s a great beginning for them! How do you like the Race Roster Spring Run-Off 2015 medal? I love it. Especially the robin! And what about #KillTheHill Challenge?

That’s a sign. The early bird gets the worm! Gotta run,

Alan

@alnbrookes on Twitter and Instagram

P.S. Keep an eye on the Houston Marathon next weekend too! A whole bunch of our CRS stars will be starting 2016 with a BANG and a BOOM, chasing dreams to represent us and our country – in Rio and at the IAAF World Half-Marathon Championships in Cardiff, Wales. Rachel Hannah will be chasing that Olympic qualifying standard [2:29:50]; Dayna Pidhoresky makes her marathon debut; Krista DuChene, Rob Watson & Sami Jibril are racing the Half, aiming for Cardiff. See the preview, and follow me on Twitter. I’ll be there! [and hopefully in Cardiff and Rio, too]. Here’s a great race preview from Canadian Running as well as information to track your favourite runners throughout the race!

Dec 15 2015
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2015 Canada Running Series One for the Books. By Paul Gains

By | General | No Comments

TORONTO December 15th 2015. The 2015 Canada Running Series is now behind us and will be remembered, once again, for providing runners of all abilities, from novice to Olympians, the chance to lace up, strip down and challenge themselves over certified accurate and fully supported courses.

The Modo Vancouver Spring Run Off 8k (March 22nd) set the tone for perhaps the most competitive series ever with Canadian internationals Kelly Wiebe (the winner in 23:42), Geoff Martinson and Chris Winter occupying the first three places while Canadian marathon record holder Lanni Marchant fought off a challenge from hometown favourite Rachel Cliff to win the women’s race in 26:43.

Marchant would go on to win the Toronto Yonge Street 10k, the Scotiabank Vancouver Half Marathon and finish 5th overall (and first Canadian) in the Series climax, the Scotiabank Toronto Waterfront Marathon. The event also doubled as the Athletics Canada National Championships.

Marchant’s finishing time of 2:28:09 was her second fastest time ever, missing her national record by merely nine seconds. Nonetheless, she was all smiles as she was rewarded with an Olympic qualifying mark.

The London, Ontario native’s consistency earned her perfect points in a year when no fewer than 131 runners scored points and she also claimed the $5,000 overall CRS prize. Two years ago she was also the CRS overall champion. Asked what she considers the highlight of 2015 she responds quickly.

“Qualifying for Rio in two events,” says the 31 year old. “The CRS races are kind of the bread and butter for Canadian runners; they put on the top events you are going to run in Canada, outside Ottawa Race Weekend.  (Race Director) Alan (Brookes) makes sure to put on great races and invites us out. He invited me up to Toronto Yonge St 10k where at the time it was my fastest 10k ever and it kind of gave me the confidence to run on the track.

“Winning the Scotiabank Vancouver Half Marathon told me my fitness was still there for the longer stuff even though in the summer I had been focused on the shorter distances.  I knew I was going to be able to roll right into a good marathon in the fall.”

The $5,000 overall prize will come in handy as she prepares to represent Canada in either, perhaps both, the 10,000m and the marathon in Rio next summer.

“I was fortunate enough to get carded this year but I won’t get the enhanced funding that other athletes get that help them go to training camps and physiotherapy and stuff like that,” she declares. “So having that boost of money from CRS, well, it’s going to get put to good use this year. Definitely having that extra $5,000 in my pocket will cover Kenya and one other training camp.”

With the 2015 Scotiabank Toronto Waterfront Marathon earning IAAF Gold Label status for the first time, the international field was once again exceptional. Racing fans in over 100 countries watched the live stream on the STWM.ca website with the first four men finishing within 38 seconds of one another.

Canada’s Eric Gillis placed 7th in 2:11:31 achieving what he had come for – the Olympic qualifying standard. Should he be named to the 2016 Olympic team he would join Lea Pells, Paul Williams and Kevin Sullivan as the only Canadian distance runners to make three Olympic teams.

Gillis, who comes from Antigonish, Nova Scotia but is a long time resident of Guelph, Ontario, also had an incredible season.

Victories at Harry’s Spring Run Off 8k, Toronto Yonge Street 10k and the Banque Scotia 21k de Montreal earned him enough points, together with his Canadian championship marathon title, for the overall CRS prize for the second consecutive year.

“Definitely (the highlight) was getting the Olympic marathon standard in Toronto,” he reveals. “Setting that goal of being around the same time I had run there before and be comfortably under the standard. Setting that goal and achieving it in Toronto was special.

“The (other CRS races) were great setup races (to get the standard). I was hoping to get the standard in the spring nice and early but after a couple of injuries in the buildup for Rotterdam I didn’t feel confident going into that. I didn’t run the marathon and it was so great to have those CRS races in the spring to re-focus myself at home. It was a good ‘plan B’ and it gave me a good vibe going into the summer and in the buildup to Toronto.”

While Marchant and Gillis achieved Olympic standards, the Scotiabank Toronto Waterfront Marathon also saw Leslie Sexton smash her personal best with a solid performance of 2:33:20. At 28 she is poised to join a growing list of elite Canadian women thanks in no small part to the Canada Running Series.

Another leading light was Rachel Hannah, the 2014 CRS overall champion who elected to run the Pan Am Games marathon, an event for which members of the Canada Running Series staff provided on-site support. She was rewarded with the bronze medal.

Then at the Scotiabank Toronto Waterfront she entered the half marathon distance finishing with a time of 72:25, good enough to earn a place on Canada’s team for the IAAF World Half Marathon Championships in Cardiff in March. Both Canada Running Series and Ottawa Race Weekend are contributing finances to send that team to Cardiff.

Not to be outdone, there was a terrific competition for the CRS Masters’ titles with Vancouver’s Stan Jang earning the victory with 83 points while Lioudmila Kortchaguina, a familiar name to race fans, collected 135 points to win the women’s Masters’ title. They each collected $1,000 prize money for the overall titles.

“Congratulations to Lanni, Eric, Stan, Lioudmila, and all of the runners who crossed the finish lines of CRS 2015,” says Alan Brookes. “We saw so many great races, so many great achievements, so many great stories. So many runners, of all shapes and sizes, all abilities, came together to create a wonderful season. We’re already excited for 2016, which will be a massive year at home with 8 more CRS events to celebrate, plus Cardiff and Rio!”

Almost 60,000 runners participated in the 2015 Series and together raised $5.8 million for local charities. No doubt the numbers will continue to grow as the Series heads into 2016.

For complete Canada Running Series 2015 standings see http://www.canadarunningseries.com/crs/crsRESULT.htm

Registration for Canada Running Series 2016, including “Combo Packs”, is now open at http://www.canadarunningseries.com/crs/index.htm

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Dec 04 2015
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Thriving Through the Winter Months

By | Community Leaders, General, Modo Spring Run-Off 8k | No Comments

Well the Race Season is pretty much wrapped up and Winter is definitely here. It can be tough to stay motivated at this time of the year, so we’ve turned to one of Canada’s top runners, Chris Winter, for his tips on Winter training!

Winters on the West Coast are cold, dark, and damp. It is dark when you leave for work in the morning and it is dark when you get home. It rains continuously. These are less than inspiring conditions to get you out the door for your workout. So how do you stay motivated through the Winter months? Here are 4 tips:

  1. Set Goals. (This is important!) It’s much more difficult to lace up your shoes on those less than motivating days without a purpose. Challenge yourself to run a new distance, new race, or a PB. Once you’ve set your goal, write it down somewhere where you’ll see it every day. I like to set a daily alarm on my phone that reminds me of my goal.
  2. Workout in the morning. (If you are simply not a morning person you can ignore this.) During the Winter months I find the mornings are the best time to train. Especially around the Holidays there is always something looking to derail your training. Whether it is an office lunch or party or family “obligations”, if you put your training off until the evening there’s a good chance you’ll have to sacrifice one for the other. Also, getting your training done in the morning means you can “earn the party” later in the day without feeling too guilty.
  3. Find a training partner. This can be tough as everyone has different schedules that can be tough to align but, even if you can only meet 1-2 times a week, it can help break up the monotony of training alone and keep you honest on those couple of days.
  4. Go inside. Some days it just plain sucks to run outdoors. Depending on the weather it might even be dangerous. On those days where the streets are flooded, it’s howling a gale out there, or there’s a fresh layer of snow/ice on the ground, opt to do your workout inside. Try a form of cross training you haven’t done in a while and/or do the strength work that you may normally neglect on the sunnier days. The Winter can be a great time to build strength and flexibility that will pay off in the Spring and Summer months of racing.

With the Winter Solstice quickly approaching on December 22nd we can all look forward to the days getting longer again and then it’ll be Spring before you know it. In the meantime, stay true to your goals and when the first races come around your results will reflect the hard work you put in and you’ll be happy you did so.

With much motivation!

Chris

Looking for a goal race in the Spring? Check out the Modo 8k on March 20!

12-04-winter-profile

 

Chris, a New Balance athlete, is an elite middle distance runner based out of Vancouver. He’s competed on numerous national teams, including representing Canada at the Commonwealth Games in Glasgow. Chris ran both the Modo 8k and Eastside 10k this last year. In 2014 he was the Canadian Cross Country Champion and he’s currently aiming for a spot on the Canadian Olympic Team to race the 3000m Steeplechase in Rio! You can follow his journey through the blog Chasing Rio 2016.