Mar 14 2016
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2016 Modo 8k – Race Weekend FAQ

By | Modo Spring Run-Off 8k | No Comments

We’re busy getting ready to kick off the 2016 Canada Running Series and the big day is almost here! Below are some quick tips on what you need to know this week to have your best run at the Modo Spring Run-Off 8k:

Package Pickup Details

  • Dates: Saturday, March 19 – 10am to 4pm – Running Room – 679 Denman St
    or Sunday, March 20 – 8:30am to 9:45am – Stanley Park Pavilion.
  • We strongly recommend picking up on Saturday to give yourself more time and cut down on that race-day stress. Shirt sizes are also distributed on a first-come-first-served basis.
  • You must bring a copy of your registration confirmation OR a piece of photo ID
    More details here.
  • You can check your bib number or resend your confirmation email here.

srov-parkingmap-lgGetting to the Start Line

  • Location: Stanley Park Pavilion – 610 Pipeline Road, Stanley Park
  • Transit: the start line is right next to the Stanley Park Bus Loop, serviced regularly by the #19 bus, and is the best way to get to the event.
  • Biking: BEST will be offering a free bicycle valet service on site.
  • Parking: if you choose to drive, we recommend carpooling due to limited parking in the area. The Rose Garden Lot off Pipeline Road is the best place to park. The parking metres in the Park are also incredibly slow, but you can use the PayByPhone app with lot code 3696 (covers all lots in the Park) to skip the line. Note that parking is $6/day.
  • Modo: the first 10 Modo vehicles to arrive will receive FREE VIP parking in the Miniature Railway Lot. Not a Modo member yet? Then your race entry includes a $50 driving credit with Modo! Sign up here with the code MODO8K2016 to redeem the credit, then arrive in style driving one of Modo’s 450+ vehicles!
  • Translink Trip Planner | Parking Map | More Details

Gear Check – $2 Donation to Music Heals Charitable Foundation

  • Gear Check will be open from 8:30am until 12pm – just look for the big white tent.
  • A donation of $2 to Music Heals is required, so bring some change.

Start Corrals

  • To reduce congestion on course, all runners are asked to start in their appropriate Start Corral (RED sub 40m / YELLOW 40m to 47m / BLUE 47m to 55m / GREEN 55m +)
  • Your bib number will indicate the starting corral you have been assigned (based on your predicted finish time), so just line up behind the corresponding flag in the Start Chute.
  • Corrals are self-seeding – if you feel that you need to change your corral, don’t worry, just line up closer to the start line.

srov-routemap-lgOn Course

  • Two water stations are located on course – one just after the 4km mark and just before 7km. Both will have water and Gatorade available.
  • A roving medical team will be out on course, so look for them or let one of our volunteers know if you need assistance. There will also be medical tents at the start/finish line and the 4km water station.
  • There will be washrooms at the start/finish, plus public washrooms are available at Second Beach (6km) and Lumberman’s Arch (1km).
  • Each kilometre will be marked along the course. Remember that your last kilometre, from Devonian Park to the Finish Line, has some uphill sections, so save some energy for the final sprint to the finish!
  • Remember that NO baby joggers, strollers, or pets are permitted in the event.

rs_14srov_web-7Post-Race

  • Come celebrate in Stanley Park Pavilion!
  • Enjoy the Modo Post-Race Concert with Dominique Fricot and bring some money for a post-race beer or meal at the Stanley Park Pavilion (restaurant opening at 10:30am).
  • Water, snacks, Gatorade, Liberte Yogurt, and PowerBars will be available in the Finish Chute.
  • After you receive your medal, make sure to get your photo taken!

west-02-24-15-volHelp us Run Green!

Modo Spring Run-Off 8k continues to be one of Vancouver’s most sustainable events and follows guidelines provided by the Council for Responsible Sport. You can help us by:

  • Only take what you need — a lot of uneaten food is thrown away at events.
  • This applies to the water stations too — only take a cup if you need a drink.
  • Bring a reusable water bottle – we’ll have refill stations on course!
  • Recycle, recycle, recycle! Clearly labelled recycling stations will be located on the route and in the finish area. They will be supervised by friendly and knowledgeable volunteers. Take all your waste and recycling to these stations — don’t litter on the course!
  • Don’t forget to recycle all items that you take home from the event. All materials are compostable or recyclable! If you’re unsure simply ask our volunteers before you leave!
  • Bring your small hard-to-recycle items from home for recycling on Race Day. Green Chair are offering all runners and spectators free recycling for batteries, cell phones, small electronics, lightbulbs, and old running shoes.

Feel free to read our Race Etiquette Details as well. See you on Race Day!

Mar 10 2016
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Rob Watson Tuning Up For Modo Spring Run Off 8k by Paul Gains

By | Modo Spring Run-Off 8k | No Comments

TORONTO. March 10th 2016. Rob Watson has always been known as a free spirit, someone who accepts whatever results he achieves on the roads and on the track.

Mostly those results have been impressive.

Twice he has represented Canada at the IAAF World Track and Field Championships running the 3,000m steeplechase at the 2009 Berlin championships and the marathon in Moscow in 2013. A year ago he was crowned Canadian Marathon Champion.

ROB BLOG 2Now he is counting on achieving the Olympic qualifying standard at the Virgin London Marathon.  At the age of 32 he knows his time amongst the upper echelon is limited.

“It’s my last chance to qualify for the Olympics,” he admits. “I haven’t really planned my running career past London. If I do well in London and, I am fortunate enough to qualify for the Olympics then, obviously, I will aim towards that. I don’t know where I will go with it. It’s London or bust pretty much.

“The London marathon is April 24 and that is what all the training is aiming toward. That will be my last shot at getting an Olympic qualifier so we are putting all our eggs in one basket.”

Together with his coach/brother Pete Watson he has mapped out his path to the Olympics which includes the Modo Spring Run Off 8k on Sunday March 20th. Training is, by his own admission, proceeding as he had hoped.

“It’s going quite well, quite well,” he reveals. “I am pretty fit. I qualified for the IAAF World Half Marathon Championships in Cardiff, Wales (March 26th) so all systems are go. The Modo 8k is kind of like a ‘blow out the carbon’ race. I like to always get a shorter faster one in before the actual (championship) race.”

Watson grew up in London, Ontario then attended Colorado State University on an athletics scholarship.  For several years he trained with the Speed River Track Club in Guelph, Ontario before selling many of his belongings and moving out west to Vancouver. He is currently living in the Kitsilano Beach area with his girlfriend, Genevieve.

“I am right down in West Kits near Jericho Beach,” he explains. “It’s about a half kilometre run to Jericho Beach. When they hold the Canadian Cross Country Championships here, it’s at Jericho Beach.

“It’s a great location. Dylan Wykes lives about two hundred metres away, Luc Bruchet is around the corner. Chris Winter is right up the street. There is a good group of us runners down here in this neighbourhood.”

Watson was pleased to learn that Music Heals is the featured charity in this year’s Modo 8k, being a huge music lover himself. In fact, the Executive Director, Chris Brandt, will be among those who toe the starting line but with slightly different expectations. Brandt says he is delighted the charity will again benefit from the association with Canada Running Series.

“Most of the music charities in Canada focus on music education,” he declares. “We are one of only two that I know of that focus exclusively on music therapy.

MUSIC HEALS“Music Heals raises money and awareness for music therapy in Canada.  We are based in Vancouver and we fund programs across the country that provide music therapy for everything from kids to palliative, seniors, autism, dementia, burn units, AIDS and HIV, bereavement rehabilitation and a whole bunch more.”

On March 5th seventy two bars across the country participated in a fundraiser whereby they donated $1 from each cover charge collected to Music Heals. Brandt points out that, in its three year existence, the charity has signed cheques in support of various music therapy programs to the tune of $500,000.

Watson himself attends as many concerts as he can fit in. A big fan of musicians like Chuck Ragan, Hothouse Music, Bad Religion and the Canadian band Propagandhi he is also one of the few elite runners who actually listens to music on some of his training runs.

“Sometimes, when I am going for an easy run I will tell my girlfriend ‘I am going to listen to music for a while’ then strap that on and go for a jog down the beach,” Watson reveals.

“Generally when I train it’s faster, louder stuff. I am a huge fan of the early 90’s skate punk scene. Loud and fast when I am training. When I am home it’s a little more low key. Anything with a guitar, you can’t go wrong.”

Genevieve doesn’t necessarily share his music tastes.

“I took her to one of the Progagandhi shows,” he says with a laugh. “She didn’t know what was going on. There is a good mosh pit and people kind of dance around and go a little crazy. I try to behave now that I am a little bit older. I don’t want to get injured. I try to behave; sometimes it doesn’t work.”

Watson expects the Modo 8k field will be a strong one and he will have a fight for the victory even if he hasn’t studied the competition.

“I know that (Trevor) Hofbauer is coming so I think he will be one of the stronger runners,” he says. “I don’t know who else is coming.

“It’s a good race. If it’s a nice day I would like to get out there and run under 24 (minutes) for sure. ‘23 mid’ would be a nice. I am just going to go out there and blow the doors off and run as hard as I can.”

The field got a lot stronger with the addition of 2012 Canadian Olympian Dylan Wykes who confirmed his entry late Wednesday. He has been battling some injuries lately. Canadian international Terrence Attema is also confirmed.  Meanwhile, Dayna Pidhoresky, the 2011 overall Canada Running Series champion, leads the women’s field.

-30-

For More information and to register:

https://canadarunningseries.com/spring8k/

 

 

Mar 02 2016
0

Taking Care of the Details: Tips from the Elites

By | Digital Champions, General, Modo Spring Run-Off 8k | No Comments
March 2, 2016 – by Chris Winter (@cwinter3) & Rachel Cliff (@Dangerous_Cliff)

Do you find yourself squeezing in workouts around the rest of your life – before work, during lunch breaks, and in the evening? While your workouts are important, it is also critical to take your recovery seriously: the small details of what you do when you’re not running have a bigger impact on your training quality than you might think.

The physical adaptions made to your training occur during rest and recovery, not during the training itself. If you continually neglect the recovery aspect of training you run the risk of burning out, getting sick or injured, and having poor workouts.

It can be tough to justify making time for recovery but, remember that if you’re able to stay away from the physio or avoid getting the flu, focusing on small details may actually save you time. Despite your busy schedule there are still a few ways you can sneak recovery into your day:

  1. Sleep – We’ve all heard that most of us don’t get enough sleep. Research suggests that you should be aiming for 7-9 hours at least each night. While this is true, it may not be possible for everyone; so it is important to make the hours you do get count. Here are a few helpful tips:
    • Establish a pre-bedtime routine. Do some foam rolling (more on this later), brush your teeth, crawl into bed, and read a book. Establishing a routine will help quiet your mind and prep you for a better night’s sleep. If possible, try and stick to a consistent wake-up and bedtime every day of the week.
    • Reduce screen time. Studies have shown that the light from your devices (phones and tablets) can greatly affect the quality of your sleep. It is recommended that you put your phone or tablet away at least an hour before bed.
    • Create a quiet and comfortable sleep environment. A quiet, cool, dark, and comfortable environment is crucial for the best possible sleep. Although this can be difficult to accomplish, especially when traveling, everything that can be controlled should be. Make sure the room is dark with a comfortable temperature (around 18 degrees C is optimal). It’s better to have the room slightly cooler than normal with enough bed covers to stay warm. Unwanted noise can be masked with a fan or ear plugs.
    • Avoid caffeine in the late afternoon and evening. This should go without saying, but caffeine is present in more than just coffee or tea. It’s also found in chocolate and ice cream which may keep you buzzing longer than expected.
  2. Nutrition – Most of us understand that nutrition is a critical aspect of training; in fact, we find it interesting that our diet is one of the first things people ask about when they find out that we are an elite runners! Nutrition can be a complicated topic and there always seems to be a new secret superfood or diet that promises to make you run faster for longer. One week a blog might be touting the benefits of a low carb diet, and then the next it’s telling you how teff flour is the secret behind the east African distance running success. We’re constantly bombarded with this as well, but, no matter what we’ve read, the following mindset always seems to hold true:
    • Eat a Variety of Foods. You generally can’t go wrong if you’re eating a little bit of everything (barring no food allergies!). Remember that different fruits and vegetables will contain their own profile of nutrients so be sure to mix things up; the general expression is “eat a rainbow every day”. Just because kale is a highly nutritious green leafy vegetable doesn’t mean you need to eat it with every meal! This would get pretty boring and if you eat the same item repetitively, you have less opportunity to consume other healthy fruits and vegies. The same goes for protein sources: if you had red meat last night, try eating fish or vegetarian chili tonight!
      Consuming a mixture of foods means you’ll benefit from getting a variety of nutrients and can stay two steps ahead of the curve: you can smile smugly when a new blog talks about beets being a super food, and you’ve been incorporating them in your diet for years. Similarly, there’s no need to panic if an article finding high levels of arsenic in brown rice comes out – unless maybe you’ve been having it for breakfast, lunch and dinner for the past year – if you’ve been consuming a wide variety of grains there is likely no cause for concern!
    • Remember, food is fuel. If you’re training hard, your nutrient demands are high and food is what powers you through your runs. First and foremost, each meal should include a mixture of meat (or a protein substitute), dairy, carbs, and fruit and veggies. Similarly, if you’re craving a snack use it as an opportunity to get some nutrients and protein in: hummus, crackers, and veggies are a great afternoon snack!
    • Everything in moderation. We strongly believe that there is no need to eliminate anything from your diet; runners can get into serious trouble if they try too hard to restrict “unhealthy” foods. We were both raised in households where we were always allowed cookies, but only if we had a piece of fruit first! Feel free to indulge if you’re craving cake, cookies or even beer and French fries, just do so in moderation and be sure that these “empty calories” don’t replace healthy foods.
  3. Self-Care – Don’t have time or money to spend visiting a massage therapist and physio each week? We’ll let you in on a secret… You don’t need to. While there are times it is necessary to seek out professional help, sometimes prevention is the best medicine and there’s a lot you can achieve at home to stop injuries from occurring all together.03-02-16-recovery
    If you can only buy two items our top tools of choice are a lacrosse ball and a good foam roller. The foam roller’s great for large muscle groups like the back, hamstrings, quads, calves and hip flexors. When rolling these areas out we start with the back and then move down from there, spending a minute or so on one area. For problem areas (like the glutes or a trigger spot on your back) the lacrosse ball is usually just the right size and firmness.
    Set aside some time a few nights a week (like while watching TV) to work on your problem areas and you’ll find you are waking up in the morning a lot less achy. Keeping this type of therapy as part of your regular routine will decrease your rate of injury and allow you to bounce back faster and stronger for your next workout.
  4. Don’t Be Afraid Of Rest – This can’t be stressed enough. Many runners like to take the approach of “more is better”, but this isn’t always the case. Sure there are times during a tough training block where it’s okay to be carrying a certain level of fatigue, but if you find yourself so tired that your quality sessions are being seriously hampered its time for an easy or rest day. Sometimes less is more! Our training moto is to make the hard days hard, and keep the easy days easy, which ensures we are ready to go on out quality workout days.

Final Thoughts

Nothing above should come as a surprise. Unfortunately, there are no silver bullets when it comes to running and training; it’s all about small incremental improvements that, when cumulatively added up, can make a big difference in your performance.

Happy Running!

Remember that registration closes on March 14th for the Modo Spring Run-Off 8k – don’t miss out!

Feb 26 2016
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Modo 8km Course Preview (through photos)

By | Modo Spring Run-Off 8k | No Comments

With this week’s beautiful weather, we decided it was time to capture some photos of the #‎Modo8k‬ course to give you a little preview of what to expect on Race Day, along with some history of the monuments in the area.

Want to join us on March 20th? Prices increase on Monday night, so sign up today!

Thanks to Rob Shaer for these awesome images!

Full course details and map can be found here.

Feb 22 2016
0

How to Take Your Training to the Next Level

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

March is around the corner and race reason is officially upon us! We spoke with one of Canada’s top middle-distance runners, our friend Rachel Cliff (shown above at last year’s Modo 8k) and she’s given us some great advice on how to take your training to the next level!

February 22, 2016 – by Rachel Cliff (@dangerous_cliff)

Is the Modo 8km on your radar? If not, it should be! This year the run is held on March 20th and its route takes you along the stunning Stanley Park Seawall. With the days getting longer (and hopefully sunnier and warmer), what better way to kick off the beginning of Spring than with a great road race!?

With just a month to go, the next few weeks are very important. Even a good hard 3-week block of training (which still leaves time to recover before the Modo 8km) can have a huge impact on race day and the fitness gained can carry through to your other races later this Spring and Summer.

The mental approach taken to training can be as important as the work itself; here are 5 tips to help you maximize your training over the next month:

  1. Set Goals
    These two types of goals are equally important:

    • Outcome goals (i.e. complete a certain distance or run a particular time) – these should be established at the beginning of a training block.
    • Process goals (i.e. a number of minutes to run each week) which break the outcome goal into “bite sized pieces”- these can be re-evaluated on a weekly basis.

    Most of us are good at setting outcome goals, but as a runner you should create both. Without process goals you’ll never know whether you are on target to meet your final outcome goals. Design an appropriate training plan yourself or with a coach, write your goals down and glance over them often.

  2. Establish a Schedule
    At the beginning of each week outline your training and schedule time for it the same way you would for anything else. Scheduling is critical, especially at this time of year when motivation can be low and the Spring racing season may still seem far away.Schedule your runs at times that will least likely conflict with other commitments. Doing so means you’ll be less likely to cut your training short or miss a session altogether. Once your training session is scheduled, be committed and just accept whatever weather occurs at the time.
  3. Run With Purpose
    Before heading out have a quick pep-talk with yourself about what you want to accomplish on that run. This can be something very small like focusing on relaxing your shoulders, running a particular pace, or simply just having fun. Having purpose and focus will allow you to get the most out of each training run.
  4. Remember, Everything Is Important But Nothing Is
    Sometimes things don’t go as planned; you may roll an ankle, feel a new pain come up, or terrible wind may prevent you from hitting your goal pace. When adverse events happen, think big picture and long term. If something is hurting, get in to see a physio quickly and don’t be afraid to be pro-active with cross-training (I.e. elliptical, stationary bike, swimming) for a session– there’s no point getting seriously injured over one run. Similarly, don’t stress if you can’t hit your goal workout times, especially if the weather isn’t playing nice or you’ve had a tough day at work. The most important thing about training is to be consistent.
  5. Keep It Fun
    Enjoy your training and, if needed, mix things up to stay motivated: try a new running route or run with a friend. Some Spring days can be beautiful, but many of your runs may still be before sunrise or after sunset and in the pouring rain. Remember that no matter what the conditions, focus on the positives and be thankful that you’re outside exercising and breathing in clean Vancouver air.

Stay tuned over the next few weeks as we’ll continue to bring you training tips from some of Vancouver’s top runners! Remember that the final price increase for the #Modo8k is March 1st, so sign up soon to save!

Feb 10 2016
0

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
0

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
0

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!