Aug 19 2015
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With a Little Help From My Friends: Race Day Tips for a Runner’s Support System

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments

TORONTO August 19th 2015. Digital Champion Mei Ling started running 4 years ago and completed her first 42.2k at the Scotiabank Toronto Waterfront Marathon in 2013! When she crossed the finish line, she felt like she could do anything and is excited to return to STWM this October. Mei loves the marathon because it is inclusive of all abilities (beginner to elite) and she loves that everyone has a different reason for running. When she’s not training, you can find Mei playing with her Chihuahua, planning her next meal, or researching her next big trip! Connect with Mei on Twitter and Instagram.

With a Little Help From My Friends: Race Day Tips for a Runner’s Support System. By Mei Ling. 

Marathon training is a big time commitment, not just for runners but for their families as well. While I’m out for hours on end running, my husband Dan is at home taking care of much of the day-to-day. Many of my running friends also have very supportive spouses, partners and family who make training possible by watching their kids, making dinner and more, while never complaining. Despite all of this, in the end, I’m the one who gets all of the accolades for completing a marathon. Marathon training is really a team effort, and we certainly couldn’t do it without our supporters.

In the last year and half, Dan and I have learned a lot about spectating at races and how to make the most of race day.  Here are three tips for making race day memorable, not just for you but for your spectators:

  1. Get to know the best places to spectate along the race route

When I ran the Scotiabank Toronto Waterfront Mei Ling Blog 2Marathon in 2013, Dan let me know that he would be at the halfway point. Anyone who has ever run the full marathon at STWM will remember the moment when half marathoners turn to run towards the finish line and the full marathoners continue on to the second half of the course. It’s one of those moments when you can’t help but think “I should have run the half.” Knowing that Dan was going to be at the halfway point helped keep me going. It was exciting to see him there and definitely lifted my spirits. He, along with my sister-in-law, also cheered for me at the 36k and 40k marks, which helped make the kilometres leading up to those points bearable. When I was starting to hit the wall at 34k I kept thinking “Just get to 36k and you’ll see Dan!”

  1. Get excited about other runners

Spectating at a race is a lot of work. Imagine standing for hours on end, cheering for strangers and looking out for your loved one. Before race day, Dan and I usually research and learn about other runners who are participating. We like to find out which elites to watch for, who is trying to break a record, and about regular people who are doing extraordinary things on race day. After the race, Dan loves to tell me stories about the other finishers he saw. He recaps who held hands while crossing the finish line, how fast elites were running and how my running friends looked when they passed him. It’s fun to hear things from his perspective and get his recap after the race.

  1. Determine what you need to hear for motivationMei Ling Blog 3

Before running STWM in 2013 Dan asked me if there were any specific words of encouragement that I wanted to hear. He asked if I wanted a “Way to go” or “You can do it”, etc. I told him I wanted to hear “Don’t poop your pants.” While “Way to go” and “You can do it” are motivating, I knew that hearing him yell “Don’t poop your pants” would make me laugh and lift my spirits. It was also his way of saying “you can do it!” Hearing him yell helped me get through the wall and go for it.

To learn more about the best places for your loved ones to watch you race at STWM, visit their Spectators page.

Aug 18 2015
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Train With Grains Recipe: Oven “Fried” Baked Chicken with Spinach and Quinoa Salad

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments

Train With Grains Recipe: Oven “Fried” Baked Chicken with Spinach and Quinoa Salad
By CRS Community Leader JP Hernandez

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. Today’s recipe is an easy to make post-run meal from JP Hernandez. Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50!

My schedule is busy, to say the least – I work both a full-time job and a part-time job, while logging 60-75 kilometres per week to prepare for the Scotiabank Toronto Waterfront Marathon. Needless to say, there isn’t a lot of time to cook every single night. But I’m not letting that stop me from making sure I eat something healthy and delicious after a tough training run. After all, eating the right foods for fuel and recovery is arguably the most important piece of any training cycle. What you put into your body truly dictates how much energy you’ll have during a run.

I go big on protein when I’m refueling after a run, and one of my favourite dishes to make is on a Sunday night is this recipe. My mother use to make this chicken using corn flakes, to give it a crunchy “fried” taste without all the extra calories. I like to pair this dish with a quinoa and spinach salad, topped with honey roasted sunflower seeds to add a bit more protein. I complete the dish with cooked basmati rice.

Oven “Fried” Baked Chicken JP Blog Good In Grain

  • 4 medium bone-in skinless chicken breasts
  • 2 1/2 corn flakes
  • 2 tsp sea salt
  • 1/2 tsp All Purpose Seasoning
  • 1/2 tsp fresh black pepper
  • 4 eggs
  • Oil spray

Preheat oven to 400°. Line a baking sheet with foil and set a rack above (putting the chicken pieces on a rack above foiled baking sheets is key to getting the chicken crispy. Spray rack with oil. 

Crush corn flakes cereal in a food processor or chopper. In a bowl mix crushed corn flakes with sea salt, all purpose seasoning and black pepper. Place in a shallow dish or ziplock bag and combine/shake.

In a separate medium sized bowl, beat eggs together for 2 minutes. Using a cooking brush, brush egg mixture onto chicken then coat chicken with crushed cereal mix. Place chicken on wire rack and spray with oil. Bake 35-40 minutes. Serve with a spinach and quinoa salad topped with your favourite dressing!

After a 30k training run this meal pairs perfectly with Netflix!

*Share your favourite pre or post-run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to WIN a $50 “Good In Every Grain” Prize Pack! 

Aug 18 2015
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Cherop Returns to Scotiabank Toronto Waterfront Marathon. By Paul Gains

By | Scotiabank Toronto Waterfront Marathon | No Comments
2013 BMW Berlin Marathon Berlin, Germany September 29, 2013 Photo: Victah Sailer@PhotoRun Victah1111@aol.com 631-291-3409 www.photorun.NET

Photo Credit: Photo Run

TORONTO August 18th 2015. Sharon Cherop has incredible affection for the city of Toronto and the Scotiabank Toronto Waterfront Marathon.

Her superb victory in 2010 was a turning point in her career. Now the 31 year old Kenyan has confirmed she will return to where it all began and contest this IAAF Gold Label race on October 18th.

“It changed my life completely because it was a very big victory in terms of money for me and helped my family a lot,” she says of her stunning course record of 2:22:43. “Moreover, it was my first big victory in an international marathon.

“After that I also joined (Italian agent) Gianni Demadonna’s training group in Iten. Also it took many years to run my PB and then I was able to get a bronze medal (at the 2011 IAAF World Championships) in Daegu and to win the 2012 Boston Marathon.”

Until that day in Toronto she had dabbled with the marathon. Indeed, her personal best prior to 2010 was the 2:33:53 she ran in the high altitude of Nairobi. But persistence paid off.

Following her Toronto breakthrough invitations came in from all over the world. In 2011 she placed 3rd in Boston then, wearing the Kenyan national uniform, she earned the bronze medal at the world championships in Daegu, Korea.

Cherop’s husband, Matthew Bowen, is also a marathoner of note and sometimes trains with her. He ran a personal best of 2:10:57 at the 2013 Rennes Marathon. Both were born in Marakwet but after joining up with the Demadonna training camp they have moved to Eldoret about 80 kilometres away.

“I train with the group of Gianni Demadonna under the coach Gabriele Nicola,” she explains. “Among the group are Mary Keitany (former London and New York Marathon winner), Flomena Daniel (2014 Commonwealth Games Champion), Agnes Kiprop (2:23:54 marathoner) and Helen Kirop (2014 Seoul Marathon champion). We run two times a day for 5 days a week. Normally I run 180km a week. Sometimes also 210 km a week.

2011 IAAF World Outdoor Championships Daegu, South Korea August 27-September 5, 2011 Photo: Takashi Ito@PhotoRun Victah1111@aol.com 631-741-1865 www.photorun.NET

Photo Credit: Photo Run

“We have track sessions or ‘fartlek’ or long distance training. Sometime we do runs of 40 kilometres. When we go to the track it can be 15 times 600m or 5 times 3000m, it’s a mix of long and short distances. When we go instead for the fartlek we can do 1’ fast or 2’ fast and 1’ slow or 3’ fast and 1 slow. When we go for long distance 35 kilometres or more we can try to improve the pace in the last 7 or 8 kilometres.”

Marakwet is hilly terrain and when she is preparing for hilly races, like Boston, she will return to this familiar area to train alone.

“I live in Eldoret where I have built my house but spend some time also in Marakwet my native place,” she explains.

“Of course the house was built with the money I have earned in my career. It’s a very big house with three floors. It’s on the top of a hill outside Eldoret on the way to Iten.

It’s big because I have some relatives living with me and my mother as well.”

Cherop and Bowen have a six year old daughter named Natalia. Two of her younger relatives look after her when her parents are training or traveling. Spare time that she used to have when Natalia was younger has been taken up by her daughter’s natural inquisitiveness.

“Yes I like to read novels but more and more in the last times I’m so busy with training and family issues that I don’t have much time,” she says.

“Sometimes if I’m alone traveling I read. But if Natalia is with me I should stay more with her. I like to play with her and to explain whatever she is asking. Sometimes she asks so many questions.”

While Cherop’s preparations for Toronto are so far going very well she cautions that the course record is not the primary purpose of returning to Toronto even when the bonus for setting a record is $35,000 Cdn.

Sharon Cherop Blog 4“I know that I have to prepare well and to be able to win,” she declares. Time is important but to win a race is more important. I prefer to win in Toronto in 2 hours 24 minutes than to run 2:22 in Dubai and be number five.”

At present she is affiliated with the Kenyan Armed Forces Club and though she once harboured thoughts of working for the Armed Forces after she retires from running she now has started a thriving business with her husband.

“I built many small houses in Iten near the University and we are renting to the students,” she explains. “Mathew is the one who follows the construction and all the plans and now is following the rent of the houses.”

Race Director Alan Brookes is busy assembling a field worthy of the race’s IAAF Gold Label status and Cherop can expect a challenge when she lines up on October 18th. But, there is no doubt that she returns to Toronto a far more experienced and talented marathoner than five years ago. If conditions are right and the field reacts positively there’s no reason not to expect something special from her.

Aug 16 2015
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Vacations and Running: Tips to Keep Your Marathon Training On Track

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments

TORONTO August 16th 2015. Digital Champion Danielle O’Hanley started running three years ago after signing up for a half marathon at Disney. She worked her way up through the Running Room’s training programs to a marathon clinic and 4 marathons later, 42.4k is a distance she’s still eager to master! Danielle is inspired by runners across the city of Toronto. Following the many run crews, coaching clubs, and running groups on social media pushes her to go the extra mile and keep exploring new routes. When she’s not running, you’ll find Danielle out with her friends, testing out craft beers, cross-training or checking off new restaurants from her “to try” list. Connect with Danielle on Twitter and Instagram.

Vacations and Running: Tips to Keep Your Marathon Training On Track. By Danielle O’Hanley

Training for a marathon takes months and months of preparation; when you’re preparing for a fall race, that often means you’ll be tackling your longest and hardest workouts at the height of the summer, right when cottages, camping, patios, and summer holidays are calling.

When I was training over the winter, I think I missed one, maybe two runs over a 25+ week training cycle. Miraculous, I know. So after I signed up for the Scotiabank Toronto Waterfront Marathon and realized I had a busy summer of work travel, holidays and adventures ahead of me, I knew it was going to be a challenge to stay on track.

Here are some tips to consider before you get away, so you can enjoy your travels and still nail your fall race goals:

Go in with a plan

Don’t just tell yourself you’ll “fit in a few runs”. Write down your distances and workouts on a calendar, and research running routes near where you’ll be staying. Strava, Nike+ and MapMyRun have great route discovery tools, and some hotels like the Fairmont and the Shangri-La have running-specific packages for travelers. Try to think of your workouts as another chance to do some sightseeing: when I was in Vancouver recently, I never would have been able to see as much of the sea wall as I did if I hadn’t plotted my 25K long run along the coast. Finally, consider getting your runs done in the morning so you can enjoy the rest of your day with your travel companions.

Find a group to run with

There’s nothing more motivating than running Danielle O'Hanley Group Runwith a group. Did you know that every RunningRoom in the country has free runs on Wednesday and Sundays? If running with a crew is more your thing, there’s no shortage of options: Three Run Two (Chicago), East Vancouver Run Crew (Vancouver – pictured at right), the Parkdale Roadrunners (Toronto), Night Terrors Run Crew (Toronto/LA), District Running Collective (Washington, DC) all have free weekly runs  and offer great company. Take the time to do some research before you head off on your trip, and you’ll likely find a few “tour guides” and new friends.

Cross-train

If you simply can’t fit in all of your mileage while you’re away, try your best to stay active: take walking tours, go on hikes, swim at the beach. Everything counts. You’ll be surprised at how much ground you can cover in a day of strolling and shopping – download an activity tracker app on your phone if you want to keep track of your distance.

Consider working with a coach

The more you’re traveling, the harder it gets to build up your mileage, get your hill/tempo workouts in, and fuel yourself properly to train for your race. If you’re having a hard time fitting it all in, a running coach can work with you to adjust your training schedule in a way that makes sense for you. Cookie cutter training plans sometimes just don’t cut it, so if you’re dead set on your fall race goals, a coach can help you make sure you’re getting the right workouts in while you’re travelling, and keep you accountable throughout your marathon training.

 

Don’t sweat it

You’re on vacation, so don’t forget to relax. Listen to your body and be flexible with your training. Early morning flights, jet lag, and walking can be surprisingly taxing on your legs, so go ahead and pull back if you’re just not feeling it. Don’t risk injuring yourself for the sake of checking off the boxes on your training program. Try to remember that a run or two won’t make or break your training.

Balancing travel and training is possible – it just takes a little bit of planning. Ease back into your training once you’re back, and keep your eyes on the goal: crossing the finish line October 18!

Aug 13 2015
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Kenya’s Laban Korir To Defend Scotiabank Toronto Waterfront Marathon Title. By Paul Gains

By | Scotiabank Toronto Waterfront Marathon | No Comments

Laban-onCourseTORONTO August 13th 2015. Laban Korir will return to the Scotiabank Toronto Waterfront Marathon October 18th to defend his 2014 title and, if the conditions are right, to tackle the course record.

The 29 year old Kenyan surprised everyone, himself included, when he ran away from the field a year ago to claim victory in 2:08:15 under very chilly conditions. With a personal best of 2:06:05 from the 2011 Amsterdam Marathon, Korir is a quality marathon runner and an early favourite to win this year’s event.

The Scotiabank Toronto Waterfront Marathon has been awarded IAAF Gold Label status for 2015, an enormous honour for the race organizers.

“First I want thank the organizers for inviting me again to Toronto,” Korir said from his training base in Kaptagat, high up in the Rift Valley. “This year I’m there to defend.  At the moment I’m ok and the body is responding very well. If everything goes well, as it is at the moment, and the weather will be ok, not like last year, I will come for the course record.”

That record is Derissa Chimsa’s (Ethiopia) 2:07:05 from 2013. Race Director Alan Brookes is offering a course record bonus of C$35,000 for a new record as well as an additional C$5,000 for beating the Canadian All-Comers record of 2:06:54 which was set by Ethiopia’s Yemane Tsegay at the 2014 Scotiabank Ottawa Marathon.

Korir is part of the Global Sports Communications training camp in Kaptagat which includes fellow Kenyans Eliud Kipchoge, winner of the 2015 London and 2014 Chicago marathons, and Geoffrey Kamworor, the 2014 IAAF World Cross Country Champion. Another notable name in the group is Uganda’s Stephen Kiprotich, the 2012 Olympic marathon champion.

Training up to 200 kilometres a week with this talented group has provided huge motivation for Korir to rise to the very top of elite marathoners.

“Eliud has inspired me a lot,” Korir admits. “He is my role model.  He used to teach us many things on how to succeed in life and also how to train. He is a legend, by the way. After training sessions we meet at the camp and have lunch or tea and discuss how the session went.

“My major goal in my career is to run (a marathon in) 2:05 and Laban-finishHugfollow the footsteps of top guys in Kenya like Eliud and the rest,” he reveals.

Earlier this year Korir ran 2:07:54 to finish 6th in the Paris Marathon then, following a comfortable recovery period has begun his buildup for Toronto. He has fond memories of his visit last year.

“According to my manager and my coach, to stay longer in this career you need a good plan. Two marathons a year is ok for an athlete’s future,” Korir explains.

“I chose Toronto this year because I need to defend my title. I also like the fun people of Toronto, they are so cheerful. What I enjoyed last year was the course and also the cheering. What I still remember is the great finish and jumping into that guy at the finishing line.”

A representative of Toronto’s East African community handed the athletes national flags as they crossed the line and Korir leaped into his arms in a show of jubilation. Also at the finish line were members of the Kenyan High Commission who celebrated Korir’s victory. After the race Korir joined fellow Kenyans and Ethiopians at an Ethiopian restaurant for a post-race dinner which has become a tradition at the Toronto Waterfront race.

Like his compatriots Korir has used prize money from races – he earned $20,000 for the victory in Toronto last year – to buy land on which to grow produce for his family and to take to market. When he is not training or resting between sessions he enjoys time at home with his family.

“Life in Kenya is great,” Korir reveals. “After training I like resting and watching Nigerian movies like ‘2 Rats’. They are funny guys from Nigeria.

“I sell my products – maize and tea – to factories in Kenya. I sell some of it at the market and the rest is for my family. For now I have no other business. Maybe in the future after the running career I will.”

Race Director Alan Brookes has already announced that two time Canadian Olympian Eric Gillis who ran a personal best of 2:11:21 last year in Toronto, will return October 18th marking his fifth appearance at the race. In addition to the IAAF Gold Label status this year’s Scotiabank Toronto Waterfront Marathon will serve as the Canadian Marathon Championship.

For More Information and to register: STWM.ca 

Aug 11 2015
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Healthy Eating: Smart Nutrition Tips for Runners

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments

TORONTO August 11th 2015. Digital Champion Vicky Leung started running in 2008 to lose weight, and now she does it because it makes her feel better both physically and mentally. Vicky loves the sense of accomplishment she feels after crossing the finish line, knowing all her training and hard work has paid off. When she’s not running, you’ll find Vicky road biking, exploring new places to eat, watching films and travelling. Connect with Vicky on Twitter and Instagram.

Healthy Eating: Smart Nutrition Tips for Runners. By Vicky Leung 

_MG_8954Many people know I started running to lose weight. It was easy, and for a while I was able toshed the pounds. But over time, I wasn’t getting the results I wanted. I was putting in the miles but rewarding myself with food. Wasn’t I allowed to eat whatever I wanted if I was running four to five times a week? The truth was, I was taking in more calories than I needed, and not making the best food choices either. That meant I wasn’t seeing the results I wanted on the scale or out on the road . Does this sound familiar? Here are several suggestions I used to clean up my eating and stay on top of my nutritional game.

Watch your sugar intake

These aren’t the naturally occurring sugars you find in fruits and veggies. It’s the refined sugar that’s hidden in processed foods. It all adds up over the course of a day – the sugar you put into your morning coffee, granola bars, salad dressings, fruit bottom yogurts and pre-packaged oatmeal to name a few. The best way to avoid eating excess amounts of sugar is to not buy highly processed foods in the first place. Keep your fridge and cupboards stocked with healthy foods and you’ll be less tempted to eat badly. Moderation is the key – eat healthy and nutritious meals for a majority of the week and you won’t feel guilty about indulging in an occasional treat.

Stay hydrated

Drink plenty of water in addition to any other fluids you consume. Water is beneficial for the body in many ways – it helps with digestion, keeps your joints lubricated, flushes out toxins, prevents fatigue and, most importantly it helps with weight loss management. Drinking water will keep you feeling full, which controls your food cravings. So stay hydrated even when you aren’t exercising. I aim for a minimum of eight glasses of water a day; you may need more depending on your level of activity.

Eat protein

Your protein requirements will increase as you are training for your race so make sure to have a source of protein with every meal. The two major benefits of protein are that it helps to rebuild lean muscles, which aids in recovery time. Secondly, it keeps you feeling satiated longer, which can help to prevent overeating. Some of my favourites include eggs, quinoa, chicken, fish, lentils and edamame.

Re-fuel post run

Your body needs carbs and protein to begin the recovery process after a long run. Try to eat a small snack within 30 to 60 minutes of your workout session. On my runs that are shorter than an hour, I keep it simple with a glass of milk or peanut butter and apple slices. For longer runs, I have the glass of milk along with a small snack like a hardboiled egg or yogurt. And, if you like having treats, be mindful of what you’re eating post-run. Just because you ran for 30 minutes, doesn  mean you’ve earned a donut. As my physiotherapist Dev says, “You can’t out-train your eating.”

Eat breakfast

There’s a lot of discussion over whether eating breakfast makes a difference when trying to lose weight. For me it’s a no brainer – I eat breakfast because it gives me energy to get through the day. It also keeps me from snacking on sweets later on. Most mornings, I go with a protein shake or overnight oats – they’re easy to make ahead of time so you can grab and go in the morning

Here’s a breakfast recipe you can use to start your day off right. Good luck with your training, and I’ll see you at the Scotiabank Toronto Waterfront Marathon on October 18.

Vicky Leung Blog PostBlueberry and Maple Overnight Oats

(adapted from BGH.com: http://www.bhg.com/recipes/breakfast/overnight-oats/

3/4 cup Vanilla flavoured Greek yogurt
2/3 cup oats
2/3 cup cashew milk
1 tsp chia seeds
1 tsp maple syrup (or honey)
1/3 cup fresh blueberries

Combine the above ingredients in a bowl, mix well, cover and place into the fridge overnight. Serve the following day and add additional sweetners or liquids if necessary. I like adding some lemon zest, a pinch of cinnamon and more blueberries to mine. The oats can be heated in the microwave if you like.

Aug 10 2015
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Crew & Club Charity Competition at #Eastside10k

By | Eastside 10k | No Comments

VANCOUVER – August 11, 2015

Canada Running Series is excited to announce a new competition for the Vancouver Eastside 10k, focusing on the Run Crews and Clubs of Vancouver as well as our local charities. Each Run Crew or Club chooses a partner charity and has two ways in which to help raise much needed funds, both with a competitive element.

Charity Fundraising Competition

  • Crew who raises the most funds for their charity (by midnight September 18) will be recognized by Canada Running Series and get some serious bragging rights
  • Crew will also receive five free “season’s passes” for Canada Running Series West 2016 (five entries into each of the three Vancouver races – #Modo8k #ScotiaHalf and #Eastside10k)
  • The Crew with the most registered participants will receive a $100 donation from Canada Running Series to their selected charity

Charity Race Competition

  • Fastest five times from each Run Crew and Club will be counted and combined for a “Crew Time”
  • Crew or Club with the lowest cumulative “Crew Time” will receive a $500 donation from Canada Running Series to their selected charity
  • If a Crew has five or more female runners registered, the fastest five times will be combined and the lowest cumulative “Crew Girls Time” will receive an additional $200 donation to their selected charity

Charities

Requirements

  • Crews and Clubs must choose from one of the official Eastside 10k Charities and set up a fundraising page at Eastside10k.com
  • Must commit to fundraising at least $200 to be eligible for the competitions
  • Must notify Canada Running Series of the team members’ names at least one week prior to Race Day for inclusion in the Race Competition

Registered Crews

Any other crews or clubs who would like to apply to join the challenge should email eastside@canadarunningseries.com

Aug 10 2015
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Setting Race Goals – Dayna Pidhoresky

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VANCOUVER – August 11th – by Dayna Pidhoresky

Although summer is still in full force it feels like the fall racing season is fast approaching. Key races that once looked distant now seem to be barrelling towards me at warp speed. This panicked feeling beckons me to reassess how my current training is going so I can be more reasonable with this coming seasons’ goals. Obviously a goal should not be something too easy, but it should also not be something that would require some sort of divine intervention for you to achieve it.

Summer training quality and quantity tend to correlate closely with how your fall season will pan out. It is easy to experience setbacks during those dog-days of summer. It’s a busy time of year and, whether by vacations or juggling out-of-school-kids, those disrupted running schedules can make it difficult to get out the door. And maybe you do get out the door, but it’s hotter than hell and you barely make it to the end of your driveway before slumping over in a heap of despair. Or maybe, as in my case, you had a bit of an injury coming off the spring and have had to adjust training to accommodate. Whatever the circumstance it’s best to take a step back, observe the work you have been able to accomplish, and reassess your goals for the coming season.
08-11-dayna-ve2014Readjusting goals after setbacks is not a sign of weakness — this is something I need to remind myself often — it is a way to get back on track faster. Keeping goals that are too lofty or even too easy will only lead to decreased motivation. Your short term and seasonal goals need to reflect the efforts you put in over the previous months. They are not set in stone and should be considered flexible, especially in the short term. For myself, over the summer while dealing with some shin inflammation I often had to alter my daily volume based on how it was feeling each day. Naturally, the perfectionist in me wants to run each kilometre of every single day that is planned, but that approach could sideline me for the month and derail the entire operation. Flexibility is key in both day to day training and in establishment of goals.

So going into Eastside 10K on September 19th I know that my training over the summer has had a setback or two and my race goal will perhaps be less aggressive than I may have originally planned back in the spring. It will likely be a gauge for me to assess my fitness and a substantial workout as I set my eyes towards more future fall races. Whatever the case I’ll be lacing up my New Balance 1400s and keeping my focus on the big picture. Setbacks can either break you down and cause you to sling up your sneakers or cement your desire to run more deeply into your mind so you press on despite the push-back. Looking at your goals this season consider these points:

  • Has my training gone as planned since I had initially set my goals?
  • Do my goals need to be adjusted, either harder or easier?
  • Should I keep my goals as-is, but adjust my timeline (ex: aim for a later race)?
  • Do my goals keep me motivated (very important!!)?

See you at the races!

New Balance athlete Dayna Pidhoresky is one of Canada’s top distance runners and can frequently be seen at the top of the podium at both local and international races. The third place finish at last year’s Eastside 10k, Dayna has also held the national 10K title and a Canadian-best half-marathon time. 

Not registered yet? Sign up today at Eastside10k.com before the race sells out!

Aug 10 2015
0

Train With Grains Recipe: Wheat Berry Salad

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments

Train With Grains Recipe: Wheat Berry Salad.
By CRS Community Leader Jodi Lewchuk 

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. Today’s recipe is a delicious Wheat Berry Salad from Jodi Lewchuk that you can make ahead so it’s ready as soon as you finish your run! Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50!

Jodi Wheat BerryFor me, after my Sunday long run, the key is to have foodstuffs prepared and ready to go when the ravenous hunger hits post-shower. I often cook up a big pot of grain on the weekend (e.g., rice, barley, pearled wheat) to have on hand during the week to make salads with, serve on the side with stirfries, or toss into a pot of soup. This means it’s easy to pull together a filling, nutritious meal to replace all the fuel I burn laying down kilometre after kilometre early on Sunday mornings. One of my favourite bases for substantial meal salads is wheat berries, or pearled wheat. When cooked it has an almost nutty flavour and is wonderfully chewy. It also pairs well with just about anything you can dream up to top it with. Besides being delicious and versatile, this particular grain also reminds me of my family heritage, as my great-great grandparents farmed wheat when they arrived in Canada. If you can’t find pearled wheat, pearled barley works just as well.

For the dressing:

1 Tablespoon Dijon mustard

2 teaspoons red wine vinegar

6 teaspoons extra virgin olive oil

Sea salt and freshly ground black pepper to taste

Combine all ingredients in a small mixing bowl and whisk until emulsified.

For the salad and assembly:

2 cups cooked pearled wheat or pearled barley (cooked according to package directions), cooled

6 leaves kale, cut into ribbons

1/3 cup can rosebud beets, diced

1/3 cup feta cheese, crumbled

1/3 cup shelled walnuts

1/3 cup raw pepitas (pumpkin seeds)Jodi Wheat Berry 2

Place cooked pearled wheat in a large bowl, pour over the dressing, and mix well. Arrange the kale, beets, feta cheese, walnuts, and pepitas in stripes on top of the dressed wheat to create a pinwheel effect, or simply stir all ingredients together.

Serves 1 very hungry post-long-run runner

*Share your favourite pre or post-run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to WIN 1 of 4 entries to the Scotiabank Toronto Waterfront Marathon! Contest open until August 14th.

Aug 04 2015
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Alan’s Journal: #PANAMANIA. We did it! But was it a Tipping Point?

By | Alan's Journal | No Comments

TORONTO August 4th 2015

Hey fellow runners;

Wow! What a month we’ve had since my last Journal edition on July 7th! It was a remarkable month, overwhelmingly dominated by the Pan Am Games, and I think we are all enormously impressed with the way the Games brought us all together. #UnidosJugamos! As well, the Games showcased sport, and our sport of running and athletics in particular, as never before in Toronto.

HUGE thanks to TO2015, and to all of you who gave of your time, energy and passion to bring our city alive for a month! Special shout outs to:

  • The Canada Running Series team – the extended family, not just the full-time crew — who organized 5 road events in 8 days, on top of the regular, gruelling CRS season. There were plenty of 3am Crew Calls, plus a few all-nighters for some. BIG ups to Heather and Chris who have put in MAJOR hours over the last 2 years in preparation. Thanks to Toronto Olympic and other club members, plus our regular support teams who stepped up big time!
  • 08-04-IMG_5657ALL of you who came out to cheer, especially our awesome Toronto run crews who set up CHEER SITES on-course for both Women’s & Men’s Marathons: Pace & Mind, Night Terrors, Parkdale RR, Tribe Fitness, plus a number of other clubs. YOU WERE GREAT! The first thing Catherine Watkins said to me after her finish, was how amazing the support was for her out there. Catherine’s post-Pan Am blog is a must-read: “Running the marathon for Team Canada on home soil was definitely a highlight in my life.“.
  • 08-04-IMG_5337The athletes: our current CRS Women’s champion Rachel Hannah and Catherine Watkins; Rob Watson and Kip Kangogo; and Evan Dunfee and Inaki Gomez who brought home Gold and Silver in the 20K Walk. I think we were all so thrilled to see our regular CRS friends on the world stage, in our hometown, in an event(s) that we were all part of! And on the track too, with SO many fine performances up at York! While Lanni’s bronze in the 10,000m and Alex Genest’s Silver in the 3000m steeplechase were huge highlights for me, there were just so many others. It was an electrifying week on the track in between the 2 marathon and race walk weekends.
  • 08-04-IMG_4537The neighbourhoods, the broader community that was “IGNITED”, like our own St. Lawrence ‘hood, through TO2015’s “Ignite” programme and PanAmania. St. Lawrence’s 41 Neighbours book is a great example, and a special, unique souvenir that we were able to share. There are still a few copies left to buy on Amazon! 
  • Our friends from The Americas who came to visit us in our town! It was really special for me to see friends and strengthen ties with Mexico and Peru and our neighbours from USA – bienvenidos y gracias Gus Borges, Rodolfo Gomez, Gladys, Raul, Vianey for all the special moments. THANKS Mike Nishi and Stan Coburn for being part of it all!

What was YOUR highlight?

08-04-IMG_5684It was glorious to see sport taking centre stage, in Canada’s largest metropolis, in a city known globally for arts and culture, for TIFF or Luminato or Nuit Blanche rather than sport. The City’s support has traditionally been given to these deserving, iconic cultural events, but with scant attention paid to sport [other than pro sports like the Leafs, Jays or Raptors]. I’d like to think this past month has more than adequately demonstrated that “SPORT MATTERS”, and that we can have both arts/culture and sport/healthy lifestyles. As the ASICS name represents: Anima Sana In Corpore Sano—a healthy mind in a healthy body.

Were the Pan Am Games a “Tipping Point”?

We’ve heard lots about the “LEGACY of the Games”. For the most part, I think it’s safe to say, the conversation has been about infrastructure legacy – – the fabulous new neighbourhood of Corktown, including a brand new Y and Corktown Common; the high-speed train link to Pearson; the outstanding renovation of Queen’s Quay to showcase Toronto’s waterfront; Union Station expansion. I hope, I think, it is much more than that. I’d like to believe that the Games got our city moving and brought it ALIVE, through a marvellous combination of sport, culture and activation. For sure, we have a new Y, a new track, a new field hockey field, a new velodrome, a new pool. But there’s something new in the air as well – -the “SPIRIT OF THE GAMES”. And that is perhaps the greatest legacy.

I hope we can keep hold of this spirit, and carry the momentum forward to Scotiabank Toronto Waterfront Marathon. STWM is a wonderful vehicle for sustaining the momentum. It is a truly world class sports/athletics/running event that is with us every year. It brings 25,000+ participants from 60+ countries. It brings top international competition to race against Canada’s best. It ignites a dozen of our great Waterfront neighbourhoods. It generates over $30 million of economic activity annually for Toronto, and raises ~$4 million a year for our local charities.

08-04-IMG_5510For ALL of you involved in the Pan Ams, I offer an invitation to keep the momentum going at STWM this October. Join our CRS gang, and our Canadian stars like Krista and Eric. Come RUN [or walk] one of the STWM distances – they cover the range, from 5K to 42k. VOLUNTEER. We need more than 3,000 every year to make it a success. And in the words of run crew legend Charlie Dark, “IF YOU DON’T RUN, YOU MUST CHEER!!” Let’s line the Course with hundreds of thousands of awesome cheer squads! It’s only through our combined energy that we can sustain the pace, build a true legacy for the Games, and show the world what a great running city Toronto is – we’re NOT a one-hit wonder! As Vancouver’s Catherine Watkins wrote in her post-Pan Am blog, “Running the marathon for Team Canada on home soil was definitely a highlight in my life.” There’s something VERY special about having a hometown, CANADIAN big-city marathon! TORONTO, we CAN do it!

Enough. I need to sleep, recover. As the mantra on the new STWM training singlets from ASICS says, “EAT, SLEEP, TRAIN, REPEAT.”

Alan
ps. Let’s stay connected on social media! Twitter & Instagram @alnbrookes
pps. I’d be remiss if I didn’t offer the Insider Tip of the month! For everyone building up your long runs, Steve Lennon’s latest video blog is a MUST WATCH!