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Digital Champions

Jul 16 2015
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Running and Family: A Balancing Act

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

TORONTO July 16th 2015. Digital Champion Jason Guy hails from the East Coast of Canada, St. John’s Newfoundland. He started running in junior high school after his soccer coach suggested he take up cross country. In 2015, he placed second in the Bluenose Half-Marathon, after Olympic Silver Medalist Abel Kirui. Jason credits much of his running success to having a very supportive family who always cheers him on and are very understanding of his 5am wake-up calls during the week! The Scotiabank Toronto Waterfront Marathon will be Jason’s first marathon and he’s looking forward to the challenge. When he’s not running, you can find Jason playing ultimate frisbee, hiking, and spending time with this wife and two young children. Connect with Jason on Twitter and Strava.

Running and Family: A Balancing Act. By Jason Guy. 

I’ve been running off and on most of my life, but I’ve only Jason Guy Blog 2become consistent over the last number of years. I come from a family of athletic people, and when I first started running, it was easy and I was good at it, so I didn’t take it seriously enough. Ever since I graduated from college I look at running more as a mental exercise than physical, and I need to stay focused to get better, and run longer. I use to wonder if it was working, but it really wasn’t until my children came around that I knew I was succeeding.

Everyone who has ever worked out or practiced any sport knows that you need to get into a routine to see any improvements, and at first it’s easy to make excuses. Here I was faced with the easiest excuse I could ever have at this point in my life; a baby. If ever there was a multitude of reasons not to do something, a baby is the ultimate. I can’t run today, my son is sick; I can’t run today, my son was up all night fussy, and on and on.

I pushed through, I changed my routine, and kept running, making sure not to trouble the upbringing of our son. When we had our second child two years ago, my routine needed to change again, and I had even less time to do things for myself. Every parent knows, the first thing that is given up when raising children is personal time. Once again my routine was changed, and events were combined, and certain things were given up, but not running.

Strangely I have been able to run more since our second child was born, but it really isn’t that strange when you take into account that most of my runs start at 5am when everyone else is asleep. Being in a relationship makes you learn to compromise, and becoming a parent forces you to put others before you, no matter what. I run at 5am so that I can eat breakfast with my children, and pick them up at the end of the day and have supper with them. My Sunday long run could happen at 6am, 8am, 8pm, I never know until Saturday, due to being a parent. I’ve wanted to be a parent for a long time, and I always want to be there for my wife and children and experience everything they do.

Running is a mental exercise, even more so Jason blogwhen you have to schedule around the lives of two young children (ages 5 and 2). I love running, but I love my family more, and everything is sacrificed for them. I only hope that my dedication to running inspires my children to follow me as they get older and start being active. I remember reading somewhere that it’s hard for a parent to admit when their child(ren) are better than them at something, and as a competitive person I both fear and wait in excitement for that day, because I know I have helped mold them into the person they are and will become through running.

Running takes physical and mental strength, but most importantly, you need dedication and the heart to push through when it’s hard and keep going to get the reward. If I can instill that attitude into my children, then I’ll know I can call myself a great parent.

Jul 09 2015
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Lesson From My Running Family

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments
TORONTO July 9th 2015. Digital Champion Amy Friel comes from a family of distance runners. Her Grandpa, Jack Friel, won the Toronto Police Games Marathon in 1977 in an impressive time of 2:26:11. Last October, Amy had the privilege of carrying his legacy across the finish line at the Scotiabank Toronto Waterfront Marathon. On October 18th, she’s returning with the goal of a Boston-qualifying time! When she’s not running, Amy is on “the last 2.2k” of her Political Science degree and can also be found painting. Connect with Amy on Twitter and Instagram.
Lessons from my Running Family. By Amy Friel 

JackFriel

Sometimes I talk to people about running, and sometimes, depending on who I’m talking to, people will tell me that I’m fast. This always strikes me as funny, because compared most of the runners in my life, I’m actually quite slow.

I have what you’d call a “fast family”. My parents actually met at a cross-country race. My grandpa (pictured on the right) won the Toronto Police Games Marathon in 1977. My dad represented Canada at the World Masters Track and Field Championships in 2003. And my big sister, who I’ve been running after most of my life, ran as an NCAA scholarship athlete. She’s run two consecutive Boston Marathons, and shows no sign of slowing down.
And then there’s my roommate. If you happened to be a spectator at the Canada Running Series half-marathon in Montreal this past April, you might have noticed a tiny, adorable brunette with the voice of a cartoon squirrel whizz across the finish line to capture fourth place.
DadAndAmyThe runners in my life have taught me a lot of lessons, from the importance of finding an apartment with adequate shoe storage, to the true meaning of finding your “sole mate”. (Brooks Ravennas, I’m looking at you!)
Our sport is unique, because distance running makes room for everyone. We welcome every age, body type, and level of ability, and what we celebrate isn’t the victory of one runner over another, but the victory of one runner over all the things they once felt they could never do. That’s the one thing that seems to be constant across all runners, from my speedy family and friends to those just starting out.
Because what makes a great runner isn’t body type, or height-to-weight ratio, or lung capacity, or physical strength. What makes a real runner great is courage. The marathon is a gruelling race, but what it tests isn’t really your speed, strength, or endurance. What the marathon really is, is a test of your existential courage; it’s a great big, fearless celebration of human tenacity. Because at the 35K mark, alone in the face of bitter cold winds and heavy fatigue, far from friends, family, or a phone, quitting just isn’t an option. The marathon teaches you that if you’re going through hell, you keep going.
Jul 06 2015
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Lessons Learned After Running 23 Marathons

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

TORONTO July 6th 2015. Digital Champion David Daze is very excited to be running the Scotiabank Toronto Waterfront Marathon on October 18th. He started running marathons in 2001 at the age of 40 and #STWM will be his 24th marathon! David’s most memorable running accomplishment was qualifying for and running the Boston Marathon in 2006 and 2007. When he’s not running, David is a full time elementary school teacher and basketball coach. Connect with David on Twitter and Instagram.

Lessons Learned after Running 23 Marathons. By David Daze. David Finish Line

1. You cannot get into marathon shape quickly. Be mindful of your mileage as the training weeks progress, because ramping up too quickly will possibly lead to an injury.  Listen to your body and be sure to build in rest days to your training program.

2. Have your gear ready to go and your pre-race logistics figured out in advance of the big day. My hat, shirt with bib, shorts, socks, shoes, watch, and gels are all laid out the night before the marathon.  When race morning comes, I know what I am having for breakfast, how I’m getting to the start line, where I am going to park, and what my warm-up ritual will be.  No stress, no worries.  Just think about the run.

3. When the gun goes off don’t be in a hurry. Ease into the race and let the road come to you.  Running with a pace bunny, at least in the early stages of the race, is a good way to keep it under control and not let yourself get caught up in the early excitement of the marathon.

4. The halfway point of a marathon is the 32km mark.   The last 10 km is when it gets real and it gets tough.  So get your weekly training long runs in because they are important.  I don’t know where I first saw this quote but for me it describes the marathon perfectly: “A marathon is 20 miles of hope and 6 miles of truth.”

5. A little inspiration can go a long way. I always write the names of my wife and two daughters on my arm before each marathon.  Whatever motivates you, keep it in mind when you are making the final push to the finish line.

6. Smile when you cross the finish line and celebrate your race! No matter what place you come in, running a marathon is an accomplishment to be proud of.  Congratulate your fellow runners, thank the volunteers as you make your way through the recovery area, and wear that medal proudly because you are a marathoner!

 

Jul 02 2015
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Injuries: What do you do when it happens to you?

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TORONTO July 2nd 2015. Digital Champion Jess Collins began running as a way to complement her strength training workouts.  In 2011, she decided to challenge herself to run the Terry Fox Run (something she’d long wanted to do) as she was getting over a breakup, in order to focus her energy on a positive goal and raise money to fight cancer. She got hooked on running, and completed her first timed 10K race in March 2012. Jess’ most memorable running accomplishment was her first marathon in October 2014, at the Scotiabank Toronto Waterfront Marathon. When she’s not running, you can find Jess baking (a lot!) and brewing beer! Connect with Jess on Twitter and Instagram.

Injuries: What do you do when it happens to you? By Jess Collins.

IMG_9990Like most runners, I’ve experienced some relatively minor injuries before (such as plantar fasciitis), but I’ve usually been back pretty soon, after some treatment. But this spring – one week before the Toronto Yonge Street 10K, and less than half an hour into what I’d hoped would be my first 25K run in several months, a twinge on the top of my foot quickly turned into a sharp pain with every step, forcing me to hail a cab home. When the pain didn’t subside, I sought out a sports medicine doctor, and a bone scan ultimately revealed a stress fracture – probably two of the most dreaded words a runner can hear, since it requires 6-12 weeks off running.

There’s no denying that being injured (especially an injury that requires you to abstain completely from running) is challenging – physically, emotionally, and socially.

Physically, I was fortunate that I was able to cycle, as long as I heeded my doctor’s orders not to put extra weight on my foot by standing on my pedals. While they kept me reasonably active, spinning workouts just didn’t give me the same satisfaction as running outdoors. Spinning became fairly dull, and my motivation waned, despite knowing it was helping keep up my fitness.

I escaped the gym with outdoor bike rides; the next best thing to spending hours outside running is spending hours outside cycling. Missing the thrill of chasing PBs in races, I unconsciously began creating new challenges. The first time I was able to cycle up the notorious Poplar Plains hill on my single-speed bike without standing up on my pedals felt like a victory (one I’d never before achieved even when not injured)!

Emotionally, I put some of the blame on myself and thought of all kinds of ways I might have avoided this (Did I stretch enough? Did I increase my mileage too quickly after my minor injury in the winter? Was I wearing the right shoes? etc). More importantly, I’ve felt shut out from an activity I love – one which helps me manage stress, and which gives me a sense of identity. If you think of yourself as a runner, as I do, who are you when you can’t run?

IMG_9829Socially, I also felt distanced from my friends and teammates. I train with Pace & Mind, a phenomenal group of people, many of whom I am lucky to consider good friends. Without being able to run, I missed the social interaction and support of Thursday and Sunday group workouts. My “cowbell” got a lot of use this spring as I cheered for friends and teammates. But, it was tough to repeatedly show up and be positive and enthusiastic when I desperately just wanted to run these races myself. I joined in for some get-togethers, but – although most likely my teammates didn’t feel this way! – I worried that my presence was a bummer, a reminder that they, too, could lose the ability to run.

It’s been 10 weeks of uncertainty and waiting – for an appointment with a specialist, for test results – and it was hard to envision that this time would eventually end. As the doctor-approved ‘Begin Running Again Day’ approached, I felt phantom pains and anxiety that I’d immediately re-injure myself. But I finally laced up my running shoes and ran/walked 1km. It is incredibly humbling to think that about 8 months ago, I completed a full marathon, but was elated to get through a single kilometre. Afterwards, I cried out of a mixture of joy and relief from built-up frustration and emotion.

Now that I’ve (slowly, cautiously) started running again, I’m having my running form and weaknesses professionally assessed, so I can reduce the chances of future injury. I’m trying to trust that my body has healed, and I’m working on getting mentally re-focused on training for the Scotiabank Toronto Waterfront Marathon, assuming my body cooperates!

Having had a lot of time to think about it over the last 10 weeks, here’s what I’d recommend to someone else taking time off from running after an injury:

  • Listen to your health care professionals’ guidance, as well as your own body. There’s no point rushing back to running if your body isn’t ready.
  • Don’t punish yourself mentally for what you might have done differently, but do consider how to address the cause and avoid future injury. Focus on improving strength and flexibility so you come back as strong as possible.
  • Find and set new little challenges in whatever physical activities you’re able to do, to keep yourself motivated.
  • Show yourself some kindness. Accept that it’s frustrating and upsetting, and cut yourself a little slack. Treat yourself (I bought some cute, comfy sneakers to wear while recovering, but now I’ll always associate these sneakers with injury!).
  • Try to find ways to enjoy the “break”  from running, by spending time doing other activities you don’t always make time for during training (I immersed myself in a baking class!).
  • Stay connected to running friends – they appreciate your support, and will continue to support you as your recover and return to running.

Running has been a source of ambivalence for several months – I’ve desperately wanted to run, while knowing that running itself caused much pain and frustration. But recently a friend/teammate reminded me of the sheer joy and camaraderie I’d felt after a few members of our team had run 15K worth of parking lot laps in the wee hours of the morning before the Canada Running Series’ Oasis Zoo Run last September. He told me that eventually, I was sure to feel that enthusiasm and love of running again.

It’s been a tough time without running, but the anticipation of feeling that pure joy of running soon has gotten me through this.

Jun 24 2015
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My Journey to 42.2

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

TORONTO June 25th 2015. Digital Champion Jonathan Greenwald started running in 2013, after being invited on a trail run with some friends. He ran 3 kilometres, started seeing stars, then walk/jogged the 3 kilometres back to his car. Despite a shaky start, Jonathan stuck with running for the next year and in October 2014, he crossed the finish line of the Scotiabank Toronto Waterfront Half-Marathon, an experience he will never forget!  When he’s not running, Jonathan is usually thinking about running or discussing one of the many aspects of running with people (some of whom probably wish he had other hobbies!) Other times, he’s coaching his son’s soccer and T-Ball team or helping him clear levels on his Wii gaming system (equally as important as running). Connect with Jonathan on Twitter and Instagram.

My Journey to 42.2. By Jonathan Greenwald

Jonathan Greenwald 3On Sunday, June 23rd, 2013, I became a runner. This wasn’t the first time I attempted to earn the moniker, but unlike the many failed attempts in the past, this time would different. In the days leading up to my “first” run, I tried to recall why I never enjoyed running in the past; fortunately for me, I couldn’t recall as more than 20 years had passed since the last failed attempt.

I was born and raised in Brooklyn, NY. In the mid 90’s, I lived in an apartment building in Bay Ridge, Brooklyn which was situated two blocks from the entrance of the Verrazano Bridge; the same bridge the NYC Marathon participants cross at Mile 1. One early Sunday morning in November, I positioned myself near the first turn on to 92nd street and watched as the elite pack crossed the bridge. The sensation that soon followed as roughly 60,000 feet pounded the pavement was overwhelming. It was at that moment I knew I wanted to become a runner. For days following the marathon, I would run from my apartment to a nearby park and back. The entire run was just over 3 kilometers and each run was as rewarding as the last. I kept this up for nearly a month until I forgot why I was running and found something else to occupy my time. I guess I really didn’t want to be a runner after all; a fact which would be confirmed the two additional times I watched the marathon, laced up a pair of runners, only to toss them in the back of my closet a few weeks later.

Fast forward 20 years to the aforementioned beautiful summer day on the Don Valley Trail. I joined my buddy Gus and my sister-in-law Andrea in the parking lot on Pottery Road; days prior, we spoke about getting in shape and living a healthier life. Running sounded easy enough, so why not give it another try?! We entered the trail and started our run at a very manageable pace. I took in the sights and sounds on the trail and enjoyed the moment. Before long, we hit the 3km mark and everything changed. I started to get dizzy, nauseous, and it felt as if my heart was going to pound out of my chest. I had to sit, but I was encouraged to walk, jog, or crawl, back to the start; anything but sit.

I decided I was not going to let the experience change my views on running. I was determined to continue running for at least the remainder of the week. Three days later, I headed out for another run. This time, I would reduce the distance and pace. I ran most of the 4.5km distance; slowing down once towards the end. By the end of the week, I had three more runs under my belt.

Very quickly weeks turned in to months and I was finding I could be on my feet for longer periods of time. By November, I was able to run 18 kilometers and I started to set my sights on road races. In December, I registered for the 2014 Toronto Yonge Street 10K, the 2014 Oasis Zoo Run 10K, and the 2014 Scotiabank Toronto Waterfront Marathon. I was running less than 6 months and already had the marathon itch! I had 11 months to prepare, so why not?! I became obsessed with running, learning how to breathe, and putting in the time to build my base and improve my endurance. 2014 was going to be a very big year for me. Then, the injuries started.

I suffered a foot injury unrelated to running late November 2013 which took a toll on my training. From December through the beginning of April 2014, I completed a total of 3 runs. To make up for the lost time, I made a rookie mistake and went for a 7km run, followed by 10km run a few days later which I couldn’t complete because of the sharp pain I start to feel in my knee. Ignoring the pain, I raced in the 2014 Yonge Street 10K. The pain increased and I started to visit a physiotherapist. I was advised to stay off my feet, but with my second race on the horizon, I didn’t listen. I barely finished the race due to the pain. I should not have run the race. The rest of May was a wash and I continued my physio visits through June and July. I was placed on a “return to running” program to build my strength to the point it was in November before the injuries sidelined me.

In September I raced in the 2014 Oasis Zoo Run without incident. By this time, I knew I would not be able to complete the full marathon in the 2014 Scotiabank Toronto Waterfront Marathon, so I ran the half. 2014 ended with 4x10Ks and 1×21.1K races complete.

The real turning point for my success was the Jonathan Greenwald 2introduction to running crews. I always felt something was missing from my runs and it wasn’t until I was put in touch with a group of friends who ran the Kay Gardiner Beltline on Sunday mornings. They called themselves the Sunday Run to Eat Gang. Once I joined them, I quickly realized I was missing the social and, sometimes, competitive aspect of running amongst friends. A few months later, I also started running with the Night Terrors Run Crew and my circle of friends got even bigger. Running was taking on a new form for me and I was excited about the future. So, maybe 2015 will be my big year?

So far, 2015 certainly has been a big year for me. I crushed my 10K and Half Marathon PBs and completed a 30K road race. I have a few other races planned including the 2015 Scotiabank Toronto Waterfront Marathon, which was to be my first full marathon attempt, but I was convinced I was ready sooner; so on June 20th, 2015, I became a marathoner by finishing the Niagara Ultra Series 42.2 distance.

Sunday, October 18th will be my redemption run where I plan on crushing my marathon PB.

See you in October!

 

Jun 24 2015
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Inspiration!

By | Digital Champions, Scotiabank Vancouver Half | No Comments

VANCOUVER June 24th 2015. Digital Champion Lynda Kerr was born and raised in Vancouver and is grateful everyday for the mountains, the river, the trees, and all the opportunities of living in such a beautiful city. Running wasn’t on Lynda’s radar until a few years ago when she signed up to train for the Vancouver Sun Run with some friends from work. The next year the group decided to train for a half-marathon and Lynda is excited to be conquering the distance again on June 28th at the Scotiabank Vancouver Half-Marathon! Connect with Lynda on Twitter and Instagram.

Inspiration! By Lynda Kerr

I am in the middle of a sea of people – colourful, healthy, Lynda Kerr Blog 2happy.  You beautiful runners. Race day is finally here, the finish line is a few hours away.  I am surrounded by a feeling of spirit that will carry me (hopefully) to the end of the race.  As I look around, I see a community, assorted and diverse.  We all have the same goal, we’re all headed in the same direction, but what gets each of us there, our inspiration, is as unique as we are on the outside.

What inspires us to get from the start to the finish of a running race?  What inspires us to even sign up for such an event?  Here we are, today, all together. There was a moment, our own moment, when each of us said “YES!” and with friends or alone; training or maybe not so much of it; with dread, or anticipation, nursing injuries or anxiety.  The excitement… here we go!

Are you seeking your personal best?  Checking something off your bucket list?  Are you running for a better body, a clearer mind or is it because you like to eat?  Is it because, like Al Howie, you just need to  run?  Are you running because everyone else is and it seemed like a good idea a few months ago?  Did you sign up for that run clinic to meet new friends, or maybe a new love?  Are you running to get away from yourself, or maybe to have time with yourself? Are you running to fundraise, or in memory or for healing?

Each one of us has our own inspiration. The why. Here is why I am doing this. How come you are doing this?

  1. I was inspired by the challenge of becoming a Scotiabank Vancouver Half-Marathon Digital Champion. I really like to write and the idea of writing, and people actually reading what I write was quite appealing. So appealing, in fact, that I’d run a half-marathon for that.
  2. I am very inspired by the thought of running a personal best, that’s the thought…not the training.
  3. I am inspired by the people at Dixon Transition Society. See my fundraising page and information about Team Dixon, and please donate!
  4. I am inspired by the knowledge that this is a choice I have made, the choice to run, and that I have the physical and mental ability to run 21.1 kilometres. What keeps me going, what makes me push myself, is to acknowledge my good fortune, running with full appreciation of those who have physical challenges, mental challenges, life challenges; I appreciate my strong legs that can take me down the pathway; I appreciate my mostly pain-free body and the physical miracle of being human.

6369A397-E19A-402C-8C77-D0C50B1B215EThere are so many in this world who may never have the luxury of choosing to participate in a run, in Vancouver, on a beautiful day in June.  There are so many who have to be tougher physically, mentally and spiritually then I have ever had to be.  Oh, how lucky I am to be at the Scotiabank Vancouver Half Marathon, in this inspired community.  You are in front of me, behind me, but most important around me, and your collective inspiration will carry me to the end.

Share you inspiration for running the Scotiabank Vancouver Half-Marathon on Twitter or Instagram using hashtag #ScotiaHalf! All answers will appear on our Social Hub.

Jun 18 2015
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Why I Chose STWM As My First Marathon And How I Plan To Get There!

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

TORONTO June 18th 2015. Digital Champion Mike Van Mil took up running after hearing about all the achievements of his runner friends and the camaraderie of the running world. A year ago he set the goal of running the Walt Disney World Wine & Dine Half-Marathon and he hasn’t looked back since! When Mike’s not running, he works full and part time as a paramedic in the GTA. You can also find him at the hockey rink and dance studio cheering on his two children or enjoying family trips to Disney. Connect with Mike on Twitter, Instagram, and his blog.

Why I Chose STWM As My First Marathon And How I Plan To Get There. By Mike Van Mil

Firsts are amazing things aren’t they?  First love, first kiss, first house, first child, first car… This could go on forever.  All significant times in your life that you will remember for the rest of your life.  And if you have any control over when, where and how they happen, you do everything you can to make sure they are special and shared with your family and friends.  So when it came time to select my very first marathon the choice was easy. Probably the only easy thing about running my first marathon!  I wanted my first to be right here at home where my family and friends could cheer me on!  A marathon where I was comfortable and familiar with my surroundings, the route, and the organizers.  There are quite a few marathons in the GTA and I needed to find one that suited me and my needs.  The choice for me actually came quite quickly and easily.  I selected the Scotiabank Toronto Waterfront Marathon for a few reasons:

1. I have already established a relationship Mike Van Mil Blog Image 1with Canada Running Series as a Digital Champion for the 2015 Toronto Yonge Street 10k. This means I already have a good idea of the high caliber races CRS puts on and the amazing management team they have to ensure the whole process, from sign up to race day, goes off without a hitch.

2. The Scotiabank Toronto Waterfront Marathon is held right here at home which makes it easy for my friends and family to come cheer for me on race day.

3. This race fits very well with my training goals and race calendar.

4. The course is quite flat and runs right along the lake, which will mean cooler temps and inspiring views!

So how the heck am I going to stay motivated over the next 4 months to get longer and longer runs in, without feeling daunted or overwhelmed? Self doubt has a nasty way of creeping into my brain sometimes, trying to take over my thought process. This is where motivation and visualization have to kick in.  My biggest motivation when I’m training is to visualize running the marathon and to remind myself that I need to be prepared for it, both in my legs and in my lungs.  The only way to prepare is to start months ahead and just run!  I will get the miles under my belt, gradually increasing my distance every week.  For me, the body is kind of like a sloth; it is very slow to react and because of this you need to tax it slowly over time, with increasing levels of exertion. Thankfully I really enjoy running! It is a wonderful stress relief for me after a busy shift at work.  I also find having a running partner or group greatly improves motivation. For me it’s my wife.  Since we do a lot of our races together, we are on the same training plans. We lift each other up and keep each other motivated.

To be completely honest, I don’t really know the first thing about training for a marathon!  For all my past races my training really had no plan or structure.  It simply involved getting out when I could and gradually increasing my mileage and run/walk intervals.  I think, though, that training for a marathon, which is twice the distance I’ve ever completed, requires a plan and a structure to be successful.  The plan I have selected begins on July 1st and slowly builds from there. It starts with 3 runs per week and slowly progresses to 4 runs per week. I will admit that I am a little daunted by the structure, the miles, and the amount of time required in the last few months of the plan.  If you don’t know a lot about me, I work a full and part time job with 12 hour shifts.  That presents a whole set of challenges to my training as well as my family life, but that’s a whole topic for another time.  Suffice it to say I need to buckle down, not make excuses, and find the time to get my training runs in, while still fulfilling all my other obligations.

“Make time for the run; the run will not make time for you!”

Mike Van Mil Blog Image 2I am really looking forward to this whole adventure.  I am excited to see where this will bring me when it’s all done.  I may love it and I may hate it but I am trying to leave expectations at the door and see what happens.  I have chosen not to set a time goal for myself either. With this being my first marathon I really want to just experience 42.2k without the pressure of abiding by a time.  I’m sure there will come a time in the future where I will set marathon time goals for myself, but for now I’m going to ride this train and see where it takes me.   I don’t doubt that there will be ups and downs and I am not afraid to share them with you. My hope is that one of you may also have the same concerns or issues that I do and you will take comfort in the fact that you are not alone.  If you are, please let me know because I also take comfort in knowing that what I am experiencing throughout this journey is normal.  I truly believe that this is going to be one of those firsts that I will remember for the rest of my life!  I am so thankful that I get to experience it right here at home with my closest family and friends!  Thank you Canada Running Series for giving me that opportunity as well as the ability share my experience with all of you!

#KeepSmilin 🙂

Mike

Jun 17 2015
0

Running: A State of Mind

By | Digital Champions, Scotiabank Vancouver Half | No Comments

VANCOUVER June 17th 2015. Digital Champion Mike Hsiao began his running journey in December 2012. He was borderline obese, stressed from life and school and suffering from non-alcoholic fatty liver disease (NAFLD). After spending the night in the ER due to complications Mike decided that he needed to make a change for good, and that change was running! He started out with just two laps around the track, and after pouring hours into his training, that two laps quickly turned into his first 10k race. In 2013 he ran the Scotiabank Vancouver Half-Marathon, his first 21.1k race. Since then, mike has completed close to 18 races, including 6 half-marathons, 1 full marathon, 137 Grouse Grinds, and 1 triathlon. He’s lost 1/4 of my body weight and is now fully cured of the NAFLD. Now, Mike is raising awareness and funds to help find cures for liver diseases so no one has to go through what he did. Connect with Mike on Instagram and on his blog.

Running: A State of Mind. By Mike Hsiao 

rs_svhm15_digital champions-14Something that is often overlooked is how important the mind really is. You aren’t becoming a Buddhist monk so it’s not a thing where you sit and meditate for countless hours to get the right state. Rather, it is a process of learning and understanding your body and the little unnoticeable accomplishments that are like pieces of a puzzle that creates a bigger picture, which is an image of you.

When I started running, I was all alone and struggled with myself. But what I really struggled with wasn’t my weight or the workout, but really the little insecure monsters that creep out here and there. I would start to compare myself to other people and wonder why I wasn’t like them. At the gym I would compare myself to the guys with the six pack abs, or during a run, I would compare myself to the people who seemed to be bolting by me without breaking a sweat. Having these insecurities and not knowing what to do when your mind starts to think like this isn’t a good feeling. The mental struggle is real and probably the most challenging of all of the factors when it comes to training for a race. Until I figured out some ways to make it better for myself, racing and running felt like a drag. It really comes down to two things: realizing what your limits, strengths and weaknesses are and letting your mind grow so you can become a better person.

Realizing your limits: One key thing that I’ve learned is that everyone is different. This may sound cliché but if you think about it, it’s meaning is profound. Our genetics are different and depending on our life experiences, there is not one identical person in this world. So you can’t expect to run as fast as Usain Bolt or look the same as that really annoying guy next door with the six pack, beautiful hazel eyes and perfect teeth. You were built to be you and no one can replicate you. There’s a famous saying by Oscar Wilde “Be yourself, because everyone else is taken”. So if you put in an hour to train for a race and Mr. Super hot dude next door is also putting in an hour at the gym, but the “results” look more visible on him than you, that doesn’t mean you haven’t trained. You are both putting in an hour, you are both trying your best. The key is to find out what your best is and be satisfied with that. You can only really go as fast as you were built to go (if you go any faster, you risk injury). Once you accept yourself for who you are, then all of a sudden there is only one competitor on the race track, and that is you.

Building your strengths: This is where the challenge really begins. Once you realize what your limits are, you need to fight the inner battle on the other side of things, and this is recognizing where your weaknesses are. These weaknesses are things that you can build upon and they don’t necessarily have a limit. For example, if you always have a hard time running non-stop up hills, this is a weakness. If you have a hard time running up hills at the speed of Usain Bolt (that said, if you are Usain Bolt or an Olympian, then pretend the Usain Bolt we are talking about in here is a Cheetah or something), then the expectation maybe beyond what you were built for. Once you find your own weaknesses, this is where the mind comes in. Your mind will help you set your goals to build on the weaknesses and convert them into strengths. Your mind will keep you going to achieve your goals and overcome your weaknesses. Your mind will ultimately bring you through the hard times and help you persevere through tough training and that last few kilometers of every race.

The result: When you throw away your insecurities and just enjoy the moment of the race, the people around you doing the sport and thing they love, that is when running becomes fun. The training leading up to a race is more about the mental challenge than anything else because you are getting to know the person you should know the most, which is yourself. You are getting to know your limits, your strengths and ultimately, you are building your own owner’s manual. At the end of the race, besides being more physically fit, it is really the mind and what you have put yourself through to grow as a person that is the prize.

I look forward to seeing you at the Scotiabank Vancouver Half-Marathon on June 28th! I love making friends so feel free to connect with me via Instagram or Facebook.

 

 

Jun 09 2015
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Going for Gold at the Scotiabank Vancouver Half-Marathon.

By | Digital Champions, Scotiabank Vancouver Half | No Comments

VANCOUVER June 9th 2015. Digital Champion Karin Jackson began running in July 2008 with some good friends at work and completed her first race that fall. Over the past 7 years Karin has lost 120 pounds and has completed 13 half marathons, 5 marathons, and an Iron distance triathlon! Karin loves the social aspect of running and is grateful for all the friends she’s made on this journey. When she’s not running, she’s swimming, cycling, or yoga-ing and trying to convince others to join her! You can connect with Karin on Twitter, Instagram and on her blog.

Going for Gold at the Scotiabank Vancouver Half-Marathon. By Karin Jackson.

Recently I was accused of being goal-driven.  I know, there are worse things…thinking Crocs are fashionable is one of them and thank God, that doesn’t apply. And well, it’s true. I am.  I’m a big believer in goal setting. Big, scary, dare-to-dream “stretch” goals, and smaller confidence building goals. I think they keep you focused on a place you want to get to, and motivated to continue on that journey despite any setbacks or pauses along the way. For me, they’ve also played a role in moving forward, in getting better, going further, going faster, in testing my limits. Because when you reach a goal, the logical next step is to set a bigger one, right?

Karin Blog Photo 3I started running in July 2008 with some girlfriends at work. We were following a learn-to-run program and had set a goal of running an 8k race in the fall. None of us were runners. The first day, we had to run 1 minute, walk 2 minutes, 8 times. On the fifth run interval, I had to stop and walk. I had the big October race day goal but starting out, my goal was smaller. It was about making it through each of the run intervals without having to stop and walk. And then it was about making it to that point where I could do the whole run workout without walking. Not that there’s anything wrong with walking. And if you’re worried that walk breaks make you somehow “less than” the other runners out there, let me tell you, I have been passed by walkers while I was running. When that 8k race rolled around, I ran every step of it and finished happy with having met my goal. My girlfriends? They raced doing the run/walk we had trained with and finished with faster times than me. There’s something to be said for recovery breaks. But I digress… I was talking about goals… Right.

After that fall 8k, I got it into my head that I could run a half marathon the following spring. It was the medal that hooked me. All I had to was run 21.1 km and I’d get a medal? Sign me up! In May 2009, I ran my first half marathon, finishing in 2:52, super proud and excited to do it again, but faster. That was my next goal and I ran a 2:45 in October of that year. Thinking I’d reached the limits of the speed I had in me, I had to come up with a new goal: go further. So I declared that in 2010, just after my 40th birthday, I would push back against Father Time and run a marathon. Because really, what better way is there to deny your advancing years than by subjecting yourself to a grueling physical test that will leave you hobbling around for days afterward? In case you were wondering, I finished in 6:56, just ahead of the sweeper vehicle and while much of the finish area was being dismantled. But I finished.

My goals since those first races have varied – almost always about going faster, sometimes tackling a bigger challenge (hello Ironman!), sometimes trying something new. Trail racing, anyone? In rattlesnake territory? Anyone? Bueller? And I haven’t always met my goals. And that’s OK. Alright, maybe I have had a bit of a potty mouth or shed a few tears, but it’s still OK. It just means that it’s not time to set a new goal yet. Or maybe it’s time to park that goal for a wee while, and focus on something else.

Early in my running days, a friend relayed a second hand piece of advice from a former Canadian Olympic athlete (and yes, a runner!). She talked about stepping up to events with Gold, Silver, and Bronze goals. I love that and is something I’ve tried to adopt before each race. My Gold goals are usually focused on achieving a certain time, my Silver on still netting a PB, even if I didn’t achieve my time goal, and Bronze, well usually that’s no PB, but injury free and chalking it up as a training run. You see what I’ve done there? I always podium! Incidentally, these Gold, Silver, Bronze goals can work for your training too. I always dread track sessions on my training plan. So I negotiate with myself –  if I hit my pace target for all my intervals, that’s Gold, within 10 seconds: Silver, and maybe it’s just that I finish all those hard efforts without peeing a little for a Bronze. You mommies out there know what I’m talking about.

Karin Blog Photo 2Anyone who has read my personal blog, or even my Scotia Half Digital Champion bio, knows that my goal for the Scotiabank Vancouver Half-Marathon is to run it in under 2 hours. I have come so close. So. Close. A year ago, I ran a 2:00:33. That was a PB of 3:32, and a Silver effort by my race goals. I did not celebrate. I asked myself if I could have run every kilometre just 2 seconds faster. And of course the answer is yes. Of course it’s yes. One-Mississsippi. Two-Mississippi. That much faster? Yes. I parked the sub-2 Half goal for a while and focused on something else (an Ironman), but in January of this year, I was ready to try again. Another Silver. 2:00:24. I kid you not. I’m ready for that sub-2 and I’m changing up my goals. Gold is that sub-2. But I am too close to declare a Silver performance if I PB but miss that Gold by One-Mississippi per km! No, Silver is a great race photo (unlike the one above!) And Bronze? Well Bronze would be running it hard, finishing injury free …and not peeing a little.

Jun 03 2015
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Tune In: The Art of the Half Marathon Playlist.

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VANCOUVER June 3rd 2015. Digital Champion Ryan Chilibeck was born and raised in Alberta, but now calls Vancouver home. While training for the Scotiabank Vancouver Half-Marathon last year, Ryan got a little tired of training on his own. He thought to himself: “Running has to be more fun than this” and the next day the East Vancouver Run Crew was born! Their goal is to provide everyone with a pressure-free, organized and socially driven environment where runners of all abilities can come together to meet, chat, running, and then chat some more. Ryan is very proud of the community he’s built and he can’t wait to see the East Vancouver Run Crew grow. Connect with Ryan on Twitter and Instagram. Follow the East Vancouver Run Crew on Twitter and Instagram.

Tune In: The Art of the Half Marathon Playlist. By Ryan Chilibeck.

Whether you are an everyday goal seeker, elite athlete or anything in between, music has probably helped you with race training at some point. Most people will rely on a favourite playlist to pass the time on those grueling preparation runs. Others will put on some tunes before a race to help get the blood pumping, with many keeping those earphones in long after the starting gun has gone off. While some ‘running purists‘ may argue that earbuds and iPods have no place on the course, I am here to set the record straight. Don’t get me wrong, I absolutely respect their physical mastery and ability to run without the tunes; it’s just that some of us can’t physically and/or mentally do it without some help. Plain and simple.

Me? I embrace it all. I work long hours, I have a baby, I train hard (okay fine, semi-hard) to meet my personal goals and music plays a huge part of helping me across those finish lines. Furthermore, when you are blessed with a husky Ukrainian frame like mine, having a mind-boggling playlist is absolutely essential to this whole painful process. I know it’s incredibly nerdy but for each race that I enter, I also craft a unique playlist for that specific course. The Scotiabank Vancouver Half Marathon is an amazing track and it deserves a pretty amazing soundtrack. From the UBC loop to Spanish Banks, through Kits and up over the Burrard Bridge, we are about talking 21.1km of pure beauty. To help you get ready for the day, I gift you with some insight into how I perfected my Scotia Half Playlist. You’re welcome. This way, if (and when) you pass me, you’ll know exactly what I am listening to. Here’s how it all goes down:

Commuting and Pre-Race

Always an audiobook. I wake up pretty anxious on race day so putting on an audiobook helps to calm me down. Having someone talk at me keeps my focus on something other than the next couple hours of emotional undulation. When I get to the race, I usually turn the music off and take in the energy at the start line. Lots of stretching. A little water. Potty Break. Sing “O Canada”. Game on.

KM 1-5

My goal here is to keep calm, settle into a rhythm and conserve some energy for later in the race. I am always a little more lucid at this point so I stick to songs that are of slower tempo and lend lyrical encouragement to the task at hand. I came out of the gate a little too hot last year and was pretty haggard by Kitsilano. I’m hoping that a mellow start will help to avoid a repeat in 2015. I’m feeling a little Beirut, Lord Huron, Say Hi & some other sappy junk.

KM 5-10

This is a funny stage. All the adrenaline I had when the starting gun went off is lying in a puddle somewhere around the first water station. The initial hints of fatigue start to set in BUT it is also balanced with the onset of a tiny runner’s high. How do you pump yourself up, but simultaneously let your endorphins do some of the legwork? Simple…just a few flowy, old school, hip hop jams. I’m cruising to classic Outkast, Big L (RIP), Naughty By Nature & some other head-bobbing junk.

KM 10-15

This is FULL ON panic mode for me. What happens in this 5km stretch can be the difference between a Personal Best or complete bonk. My mind wanders more during this section than at any other point in a race. There is doubt. There is pain. There is hunger. My goal here is to hit the eardrums with some pretty (I hate this word) EPIC songs. I want nothing but good vibes, sing-alongs, fist pumps & basically anything to keep my mind off the struggle. I’m feeling a dose of M83, Volcano Choir, Phantogram and some other epically epic junk.

KM 15-20

There is a light at the end of the tunnel and the chance of a medal hanging around your neck is on the incline. More importantly, a beer (or multiple beers) will be in your hand (or multiple hands) very soon. It is imperative to my sanity at this point to go back to High School. It’s time to bring out the big guns and go metal, punk or anything else with a boatload of treble. I’m in need of a heavy helping of Metallica, Social Distortion, Pantera, Japandroids and some other intense junk.

KM 20-21.1

Well, you did it Kiddo. Barring any natural disaster, severe injury or mental breakdown, you should technically finish this race. Turn off your music, take out your earbuds and bask in the glory of just how awesome you are. You’re a monster! There is absolutely no music that will psych you up more than the sound of complete strangers going bonkers all along Beach Avenue and into Stanley Park. The last 1100m of the Scotiabank Vancouver Half Marathon is pretty special so go on, wave to your fans. Kiss all the babies. Drink it in. Get that medal.

For those of you wanting to listen along for yourself, below is a link to my Playlist. It might not for everyone BUT it’s for me. Caution, there might be a couple of naughty words in there so put the kids to bed before pressing play. Here:

Ryan’s Scotiabank Vancouver Half Marathon Playlist

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