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

By | Eastside 10k | No Comments

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
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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!  

Aug 03 2015
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5 Great Reasons to Sign-Up for the Oasis ZooRun 10k!

By | Community Leaders, Oasis ZooRun | No Comments

TORONTO August 2nd 2015. CRS Community Leader Heather Gardner  is a marathon runner, indoor cycling coach, yoga teacher, and triathlete. Inspired by her friend and mentor Kim Agostino, Heather first laced up her runners after a change in career put her momentarily behind a desk. 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 her blog.

5 Great Reasons to Sign-Up for the Oasis ZooRun 10k! By Heather Gardner. 

The Canada Running Series Oasis ZooRun 10k was my gateway into the Toronto road racing scene. With just over 3,000 runners it’s offers a small but electric energy, perfect for those looking for their first race, or those prepped for a personal best. When asked to recommend a race to a new runner, or to a family looking to run together and have fun, the CRS Oasis ZooRun is it.

Here are my top 5 reasons why you should race the Oasis ZooRun 10k.

Heather ZooRun1. A Party Atmosphere. 

Although the Oasis ZooRun is a smaller race than most of the CRS events in Toronto, the atmosphere at the Toronto Zoo is electric. Live music will motivate you along the winding course, and the spectators will cheer your loud on your way. In the few places where humans aren’t permitted, you’re surrounded by the awesome sights and sounds of the wildlife, it’s the perfect running party.

2. It’s A Knock out Race for New Runners. 

At Tribe we often use the Oasis Zoo Run as our “My First Race” Run Clinic goal race for our learn-to-run team. While the course does offer some small rolling hills, the zoo terrain is very accessible for new runners, with lots of excitement to push you through. This smaller race is well marked, with many volunteers, has multiple aid stations, and is the perfect place to win your first finishers medal. Check out our Tribe Fitness ZooRun Facebook Album to see what kind of fun we had last year!

 3. Great for Groups.  

With a spacious starting line and finishing area, the ZooRun is a great place to run with a group. Whether you choose to stick together or venture off searching out your personal bests, the winding course gives you plenty of opportunity to see your friends and get powered up by high fives.

4. Run Like an Animal!

While running among the animals, why not dress like one too? No doubt, you’ll see many runners dressed like cheetahs, tigers, and even flamingos, so why not join in the fun! Canada Running Series hosts an official costume contest (with prizes!) at 11:45am at the main stage in the post-race party site, so make sure you stick around to show off your wild side!

5. It’s at the Toronto Zoo!  

Sure, this is an obvious one, but where else can you run alongside the wild life, catch a glimpse of the neon pink flamingos, see towering giraffes, and sprint past the elephants. Not only do you get to run here, but your race entry includes free admission and your spectators can join to watch you on route and for post-race fun for half price!

I hope you’ll join me on Saturday September 12th to run with the animals at the Oasis ZooRun 10k! This race is over 90% sold, so if you want to join in the fun, don’t delay! Register today at http://zoorun.ca .

 

Jul 29 2015
1

Couch to Boston

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

Digital Champion Ben Lariviere started running in March 2013 with the motivation to get fit, stay fit, and challenge himself. In October of 2014, Ben ran his first sub-3 hour marathon at the Scotiabank Toronto Waterfront Marathon and this past April he ran his first Boston Marathon! His biggest inspiration to be a better runner is to inspire his family, friends and fellow runners to take up the sport and be the best they can be! When he’s not running, you’ll find Ben spending time with his family or working out at the gym. Follow Ben on Twitter and Instagram. 

Couch to Boston. By Ben Lariviere 

Ben Blog Before and AfterTORONTO July 29th 2015 . I never thought I’d be a runner. In fact, before I started running I used to say “look at that guy running he must be crazy, I’d never do that.” My whole life changed in March 2013 when I finally had enough of the lifestyle that I was living. I had become too comfortable in life and was treating my body like a trash can. I smoked a pack a day for 20 years, was an avid drinker and had poor eating habits. I  woke up one day looking at myself and realized something had to change. My choices were affecting me, my loved ones, and also my personal health. I had high blood pressure, was on cholesterol medicine and was overweight.

I quit my bad habits all at once: smoking, drinking, and eating unhealthy. Luckily, I had a great support system from my wife, family and friends. I also started working out at home 3 times a week with weights and the elliptical. Once the nicer weather came around, a friend of mine suggested I register for a Tough Mudder event so I would have a goal to reach for. In my mind, I was just hoping to survive the race! Know that running would be a part of my obstace race, I decided to give it a shot in my training. I didn’t know anything about where to start, I just ran through town, not caring about pace or distance. I just wanted to see how far I could run, and on my first try I managed 10k.

5 months later, after I had lost 35 pounds and completed my first race,  a friend told me that I should run the Scotiabank Toronto Waterfront Half Marathon. Convinced that I should “go big or go home”, I signed up for the full marathon and completed it in a time of 3:09:29. I wasn’t try to qualify for Boston, my goal was to finish, but I was happy with my result and I was hooked on running! Over the next year I kept training, trying to do better and entering more races. I ran the Scotiabank Ottawa Marathon in 3:03:34 and then the Scotiabank Toronto Waterfront Marathon again, with my fastest time to date 2:59:06. I realized that if you work hard enough, and never give up, anything is possible. I never thought in a million years I would be running the Boston Marathon, the holy grain of races.

I ran the Boston Marathon in 3:18:19 on April 20th of this year Ben Blog Boston Marathonand it was an epic event, to saythe least, with all the people, runners, and the incredible atmosphere surrounding the event. Race day itself was tough with terrible weather, and I was unprepared for the hills along the course, but nevertheless it was a dream come true and I can’t wait to return in 2016. I will be ready next year, no matter what comes at me! So far, I have been a self-taught runner and I want to reach others out there like me to inspire them to start running and reach their goals. Running has changed my life and I can honestly say that I am “that crazy runner” and I’m proud of it! I’ll see you on the start line of the Scotiabank Toronto Waterfront Marathon on Sunday October 18th!

Jul 23 2015
0

No One Left Behind: Running with an Urban Crew

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

Digital Champion Cheryl Kozoriz has always been active and health-conscious, but never athletic. As a shy, introverted kid, track and field day gave her anxiety attacks in grade school, so it wasn’t until 2013 that she took up running! After only three short runs, she was in love and last year she completed the Scotiabank Toronto Waterfront Half-Marathon. This was a major accomplishment for Cheryl, both in running and in life. When she’s not running, Cheryl is the marketing and communications manager for GlucksteinHome. She also enjoys cooking, eating, and travelling. Connect with Cheryl on Twitter and Instagram.

No One Left Behind: Running with an Urban Crew. By Cheryl Kozoriz

Blog Cheryl Kozoriz 2Running initially appealed to me partly because it’s a solo pursuit. A dedicated introvert, I’ve always avoided team sports and group undertakings in general. When I first started running, I quickly fell in love with long, slow, thought-clearing runs and intense speed sessions where I ran against myself. After a year of running and training alone, something shifted: I actually started to crave the company of other runners. After creeping a few local crews on Instagram, I worked up the nerve to join Night Terrors Run Crew on New Year’s Day for their Thursday night run. After a warm welcome, I found myself in the middle of a single pack pushing the pace through icy city streets as darkness fell over us. My earphones were out, my energy was up. It was exhilarating and I was hooked on that crew life.

Urban run crews have been popping up in cities around the world for a few years now and while they’re as varied as the runners who join them, crews generally differ from traditional running groups in a few ways: crews mainly run at night, they’re drop-in and free to join, they welcome both new and seasoned runners, they’re not affiliated with a particular store or brand, and they operate under a “no one left behind” mandate.

Here are some reasons why you may want to seek out a run crew:

Get Social: Obviously running with a group is more social than running alone, but you can also look forward to post-run beers or tacos as well as pre-race carb-load potlucks when you run with a crew.

Rut Relief: Running solo, I tend to stick to the same old routes either out of habit or convenience. Run crews keep things fresh with different routes week after week.

Blog Cheryl Kozoriz 3Get a Push: As a city runner, I’m intimidated by trails and hills but my crew has pushed me to embrace them. New routes, new terrain, faster paces, longer distances – there are so many ways a crew can help you grow as a runner.

Stay Accountable: If you’re a runner who has trouble staying on track, the rain-or-shine regularity of running crews will appeal to you.

Travel Perks: One of the best things about travelling is the opportunity to run in a new city. Your hometown crew can hook you up with a local one, guaranteeing you not only a solid route in a potentially unfamiliar city but immediate access to a new community.

#CrewLove: On the pavement, on race day, and through injuries, crew support is like no other support out there. They’ll help you chase your goals, cross the finish line and find your next start line. They get it and they’ve got you.

If you’re interested in running with a crew, there are many to choose from. Here are just a few options in Toronto:

The Food Runners [http://thefoodrunners.co/]: The Food Runners is a group of rockstar restaurant industry pros whose unique schedule led them meet up at the Nike Loft on Richmond Street every Wednesday morning. I can only imagine the delicious intel that gets passed around on these runs but thankfully, they do share some recipes through their refuel project [http://thefoodrunners.co/refuel/].

Parkdale Roadrunners [http://www.parkdaleroadrunners.com/]: PDRR started four years ago and they’ve grown steadily since. So much so that they’ve just moved to the Gladstone Hotel for their Tuesday night meet-up point. On Saturdays they focus on women’s running with a ladies-only morning run. If you’ve ever raced in Toronto, you’ve experienced their epic confetti-infused cheer station.

East York Runners [https://twitter.com/eytrunners]: If you’re in the east end, check out this group of social athletes who train and race together three times a week. With runs that range from beginner to long distance, most East York members are experienced runners but they welcome newer runners who are working their way up to a continuous 5K.

Night Terrors Run Crew [https://instagram.com/nightterrorsrun]: This is my crew, so I’m totally biased, but they’re awesome. With chapters in Toronto and Los Angeles, NTRC Toronto runs from Trinity Bellwoods Park three times a week, exploring the entire city with innovative routes that incorporate urban landmarks, art installations or festival spots – and badass photo opps. We’re in it for the run, but I know the Instagram shots are a pretty big draw too.

Running communities are growing and thriving across cities around the world and urban run crews are driving the momentum. Bridge the Gap is an international gathering of run crews that occurs at a major marathon every year and this year, it will be hosted in Toronto at the Scotiabank Toronto Waterfront Marathon. I’m looking forward to connecting with crews from all over! In the meantime, this video produced by Berlin Braves might inspire you to find your own crew.

Photo Credits: ckozoriz_header.jpg: William Chaupiz / Night Terrors Run Crew / ckozoriz1.jpg: Richard Kuchinsky / Night Terrors Run Crew / ckozoriz2.jpg: William Chaupiz / Night Terrors Run Crew

Jul 22 2015
1

TO2015 Pan Am Men’s Marathon Start List (Unofficial)

By | Uncategorised | No Comments

TORONTO July 22nd 2015. 19 athletes are set to toe the Start Line for Saturday’s Men’s Marathon at Pan Am Toronto 2015. CRS stars Rob Watson and Kip Kangogo will face especially tough competition from Peru’s Raul Pacheco and Brazil’s Franck De Almeida. Beyond them, there are 5 other athletes who have run in the same time range (2:14 to 2:16) recently to qualify. The race promises a fair bit more depth than the women’s marathon. With the heat, humidity and hills, it will be a sizzler of a competition. Our boys NEED YOUR CHEERS!

All of you CRS regulars will know Kip Kangogo @KipKangogo, the Pride of Lethbridge, well. You will have seen him, the super nice guy he is, at many of our CRS races. He was our CRS Men’s Champion in 2013, and has been runner up in 2012 and 2014, so often battling away with Reid Coolsaet and Eric Gillis.

And I think it’s fair to say that the enigmatic, peripatetic Rob Watson @robbiedxc may just be EVERYONE’s favourite Canadian high-performance athlete on social media! He’s been a regular star at both Scotiabank Toronto Waterfront Marathon and Scotia Vancouver Half, stars in his own podcast, is a Manchester United fan, and loves cookies and beer post-race!

Here is the complete (unofficial) Start List for Saturday morning’s Pan Am Men’s Marathon.

Name Country PB Qualifying Time
Mariano Mastromarino ARG 2:15:28 2:15:28
Franck De Almeida BRA 2:12:03 2:12:04
Ubiratan Dos Santos BRA 2:16:22 2:16:22
Kip Kangogo CAN 2:15:35 2:17:12
Rob Watson CAN 2:13:29 2:16:38
Roberto Echeverria CHI 2:15:37 2:16:58
Christopher Guajardo CHI
Diego Colorado COL  2:17:09  2:17:09
Richer Perez CUB
Segundo Jami ECU 2:17:11 2:17:11
Jose Amado Garcia GUA 2:13:53  2:15:52
Alejandro Suarez MEX  2:13:33  2:17:21
Daniel Vargas MEX 2:13:06 2:16:32
Raul Machacuay PER 2:15:31 2:15:31
Raul Pacheco PER 2:11:01 2:11:01
Aguelmis Rojas URU 2:14:16 2:19:33
Craig Leon USA  2:13:52  2:14:13
Tim Young USA  2:14:40 2:14:40
Luis Alberto Orta VEN 2:19:59 2:19:59

While our CRS stars Rob and Kip have PBs of 2:13 and 2:15 respectively [Rob’s at STWM 2013], they’ve only run 2:16 and 2:17 most recently to qualify for the Games. That puts them in a tough spot against Raul Pacheco, who like Pan Am Women’s Champion Gladys Tajeda, trains with Mexican marathon legend Rodolfo Gomez in Huancayo, Peru. That’s 3,300m up in the Andes! In April he finished one place ahead of our current Canadian #1 ranked marathoner, Reid Coolsaet, at Rotterdam, with a 2:11:01 PB at age 36. Last Spring, Brazil’s De Almeida ran 2:12:04 in Padova, Italy, just 1 second shy of his 2012 PB.

But on race day, in a Championship, on a tactical, challenging course, ANYTHING can happen. And the pack chasing Pacheco and De Almeida should include our boys Rob and Kip, as well as Raul Machacuay, Pacheco’s teammate from Peru; Mexico’s Dani Vargas; the two Americans Tim Young (2:14) & Craig Leon; Masters’ athlete Diego Colorado from Colombia who was 2nd in Guadalajara at the last Pan Am Men’s Marathon; plus Brazil’s Ubiratan Dos Santos, Argentina’s Mariano Mastromarino (a steeplechaser turned marathoner), and Chile’s Roberto Echeverria. And I feel compeled to offer a special shout out to Segundo Jami (a 2:17:11 guy), who I’ve seen race a couple of times in the Ultimas Noticias 15k, in his native Quito, Ecuador. Both times he was runner-up, and one reporter with a sense of humour suggested his father should have named him “Primero” instead of “Segundo”!

YOU’RE INVITED to join Toronto’s Run Crew CHEER SITES this Saturday July 25th, 7am Start, to represent our city and cheer on all the athletes – but especially ROB and KIP!!! Your cheers could make the difference!  Full details here.

Jul 22 2015
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#TrainWithGrains this summer to up your running game.

By | Scotiabank Toronto Waterfront Marathon | No Comments

#TrainWithGrains this summer to up your running gameGFO Logo

By: Meghan Burke, Grain Farmers of Ontario

Enthusiasm, discipline, practice and a healthy, balanced diet: these are the key ingredients to workout success. At Grain Farmers of Ontario, we know that the carbohydrates from whole grains are a must for runners pre- and post-exercise, providing essential nutrients and offering a great source of energy to help fuel your athletic achievements. It is for this reason that we are thrilled to announce our partnership with the Canada Running Series at this year’s Scotiabank Toronto Waterfront Marathon.

Hummus with Crisp Pita Chips

Hummus with Crisp Pita Chips

In order to support you on your training journey, we will be working with the Canada Running Series’ esteemed Community Leaders to provide unique recipes and expert tips for fueling your workout and preparing for the big race. On Marathon day, we will be there to cheer you on, offering delicious, nutritious snacks at the Good in Every Grain Post-Race Food Station and spreading our love and knowledge of all things grain at our Growing Connections Trailer – a fun, interactive stop near the finish line for spectators young and old.

To enjoy our easy, nutritious grain-inspired recipes, follow Good in Every Grain and @RunCRS.

A LITTLE ABOUT US

Grain Farmers of Ontario is the province’s largest commodity organization, representing Ontario’s 28,000 barley, corn, oat, soybean and wheat farmers. The crops these farmers grow cover 6 million acres of farm land across the province, generate over $2.5 billion in farm gate receipts, result in over $9 billion in economic output and are responsible for over 40,000 jobs in the province.

CONTEST ALERT!

To kick off the marathon preparation, we have free race entries to give away to four lucky Ontario residents. Interested in winning? Simply snap a pic of your favourite pre- or post-workout dish featuring barley, grain corn (think corn meal, flour or starch), oat, soybean or wheat and share on Twitter or Instagram with the hashtag #trainwithgrains, tagging Good in Every Grain (handles below) and @RunCRS in your post.

Find us at:

@GoodinGrain on Twitter

@GoodinEveryGrain on Instagram

www.facebook.com/GoodinEveryGrain

Contest ends August 14, 2015. For complete details visit GoodinEveryGrain.ca.