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Digital Champions

May 27 2015
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Preparing For Race Day: Countdown To The Scotiabank Vancouver Half-Marathon.

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VANCOUVER May 27th 2015. Digital Champion Steph Harrap started running cross country and track in high-school and completed her first half-marathon in 2008. Since then she has run 8 half-marathons and 3 marathons. The half-marathon is her favourite distance to race, but her most memorable running moment was crossing the finish line of her most recent marathon and qualifying for Boston! When she’s not running, Steph works as a physiotherapist and spends her free time planning her next travel adventure and refining her culinary skills. Connect with Steph on Instagram.

Preparing For Race Day: Countdown To The Scotiabank Vancouver Half-Marathon. By Steph Harrap. 

Steph ScotiaHalf Blog 1We are just over 4 weeks out until the Scotiabank Vancouver Half-Marathon and you’re about to enter into some critical weeks of your training – peak week and the dreaded taper (for me anyways). It’s time to start thinking about your race prep and your plan for race day. Here are a few tips (mostly from lessons I learnt the hard way) to keep you on track in the critical weeks, days and hours before the starting gun fires!

THE TAPER

For me, the last two weeks before the race, aka “taper time”, are the ones where I typically start to stress and ask myself “have I done enough?” In my last few races calming this pre-race anxiety and trusting the taper has been something I’ve really been trying to work on. Whether it’s your first race, longest race or 100th race, it’s always hard mentally to decrease your running and trust that your body will be race day ready.

If you haven’t built a taper into your training don’t worry, it’s not too late! Here are a few tips to help you execute a trustworthy taper:

  • Give yourself about 14 days to taper, longer races require longer periods of recovery.
  • Decrease your distance but remember to maintain your training intensity. In other words, keep doing those interval workouts and tempo runs to avoid de-conditioning.
  • I like to follow a progressive taper where I reduce my weekly mileage by about 25% each week until race day.
  • The week of the race I’ll usually do 2 runs at my goal pace (a 6km and a 10km), take 2 days fully off and then do a short shakeout run the day before the race

THE DAYS BEFORE THE RACE

Don’t do anything new. Race week isn’t the time to try new shoes, new food or drinks, new gear, or anything else you haven’t used on several workouts. I made this mistake last year before a marathon, I let myself get talked into trying a workout class I hadn’t done before. It sounds so stupid when I think about it now, but I thought I would just go and watch, take it easy, which I did, but there were some weights and moves I hadn’t done in a while and I definitely felt it going into the marathon. Needless to say, it wasn’t smart and I definitely learnt my lesson…nothing new on or leading up to race day!!!

Get off your feet. In the days before your race, try to stay off your feet as much as possible. Relax, and leave the lawn mowing, shopping or workout classes (still can’t believe I thought that was a good idea) for after the race.

Graze, don’t chow down. Carb loading before a run is one of the many perks of running long distances… I think so anyways 😉 But rather than devouring a gigantic bowl of pasta the night before, which could upset your stomach, try eating carbs in small increments throughout the day before the race.

Drink all the water! Hydrating in the days leading Steph ScotiaHalf Blog 2up to the race is just as important as what you eat. It could be a hot one on June 28th, so make sure you drink up!!

Get your race pack early and get your gear prepped. The night before the race, lay out your clothes, prep your fuel and pin on your bib….and of course take a pic and tag it #Scotiahalf ! That way you won’t be scrambling in the morning and risk forgetting something critical.

RACE DAY

Arrive early. Get to the race at least one hour before the start so you’ll have time to use the porta potty (those lines can be rough), check your gear and warm up. You don’t want to be rushing to the starting line.

Don’t overdress. It will probably be cooler at the start, but don’t wear more clothing than you need.

Set at least two goals. Set one goal for a perfect race and another as a backup in case it’s hot, it’s windy, or it’s just not your day. If something makes your first goal impossible halfway through the race, you’ll need another goal to motivate you to finish strong.

Have fun and run happy! Remember that races are hugely positive community events. You get to spend a morning running through our awesome city with strangers cheering you on (this is my favourite part), feeding you and offering you water, all while celebrating doing something healthy for yourself and crushing some goals! So remember to smile, read the signs of spectators (some are pretty funny) and be proud of yourself whatever the outcome!

How do you prepare for race day? Do you have some good ways to shake out those pre-race jitters? Share them with me on Instagram @anygivenrunday.

 

May 06 2015
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3 Ways to Empower Yourself Through Running

By | Digital Champions, Scotiabank Vancouver Half | No Comments

VANCOUVER May 6th 2015. Digital Champion Lola T. Small fell in love with running when she moved to Vancouver and ran along the Seawall at Spanish Banks. Now she can’t imagine her life without it. Lola loves running for reminding her that she is grateful for her body, her ability to move, and for being alive! As a Life Empowerment and Wellness Coach, Lola loves sharing her passion for running with others and can’t wait to share her journey of training for the Scotiabank Vancouver Half-Marathon. Connect with Lola on Twitter, Instagram, and her blog.

3 Ways to Empower Yourself through Running By: Lola T. Small

There are so many things I love about running and I know I be a runner for the rest of my life. Of course this wasn’t always the case, since I used to hate running, always coming in at the back of the pack during those awful mile run tests in P.E. class during highschool. Luckily since then I have found my love for running as I run along our beautiful beaches on the Seawall, doing the Maui Half Marathon under the hot Hawaiian sun, and now training for my 6th half marathon with the Scotiabank Vancouver Half Marathon in June. Many things keep me running, but the way my runs keep me feeling empowered is how I know I will be a runner for life.

Here are three simple but powerful ways to empower yourself through your runs:

Lola Portland1. Use your running time to be present and connect – Take a break from the craziness of daily life and use your running time to finally tune in to yourself. Use the rhythm of your breathing to clear your mind and let yourself feel your own presence as your stride connects with the ground. During this time, you don’t need to worry about anything or anyone else except yourself, your body, and your heart beating. As you run, you are reminded that you can put yourself first, that your needs are important priorities, and that you could use more time to be present for yourself.

2. Practice pumping up your positive self-talk – I am a big fan of affirmations, especially while I run! The combination of heart pumping, sweat dripping, and thinking thoughts that make me feel strong and powerful is the biggest adrenaline rush I get on my runs. Whatever I am wanting to achieve at that point in my life is the soundtrack I play in my head. I look forward to running because I know I’ll come back even more pumped. Each time you run is a chance for you to practice positive self-talk.

3. Run through the items on your gratitude list – When we feel good, we do good, and this is one of my favorite side-effects of running. Especially on days when I’m not feeling strong physically, I’ll focus more of my energy on feeling grateful for all the things in my life, including being able to breathe and being out there pounding the pavement. When you can remember that there are others struggling simply to take a breath or who lack the privilege of being able to move their legs, you quickly appreciate your own ability to be out there, enjoying this excruciating thing we call running.

When I am gasping for air during the Scotiabank Vancouver Half Marathon as I push myself to run my sub-2:00 goal, I know I’ll be relying on the strength I have built from some of these tips as well as those kilometers I will log between now and race day. From one empowered runner to another, see you out there on the road! Happy running!

Apr 29 2015
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Join The (Running) Club!

By | Digital Champions, Scotiabank Vancouver Half | No Comments

VANCOUVER April 29th 2015. Digital Champion Yuri Artibise has been running through the streets of Vancouver since returning to the city four years ago. After a modest start in a learn to run clinic in 2012, he has run in numerous 5, 8 and 10ks, thirteen half marathons, and three full marathons, including the 2014 Long Beach (California) Marathon last October on his 40th birthday. Connect with Yuri on Twitter, Facebook, and his blog.

Join The (Running) Club! By Yuri Artibise 

Anybody who has trained for a race knows how strange the rigours of the sport can seem to your non-running friends and family. Running with others is often as much about sharing training tips as it is about spending time with like-minded people. This is certainly the case with the Fraser Street Run Club (FsRC).

FsRC was founded by Jesse Booi, Kat Drew, Cody Callon, and Michelle Ford. Dubbed the Fraser Street Run Club—after the neighbourhood where three of the four founders lived—the group started as an inside joke with a few monthly runs. The club is based on a simple premise of getting together for a run and hanging out afterward, drinking some beer, and sharing running stories.

The FsRC crew with honourary member Alan Brookes, Canada Running Series Race Director

The FsRC crew with honourary member Alan Brookes, Canada Running Series Race Director

I joined the FsRC soon after completing my first marathon clinic. After 16 weeks of running with others, I was missing the camaraderie of my fellow marathoners. From my first run with the group, I quickly realized that I had found something special. The simple equation of running and socializing had led to a community that was greater than the sum of its parts.

The success of the FsRC equation is evident in the continued growing number—and variety— of people who come out each week to club runs. The mission of the group is to engage people in running and build a supportive community for runners of all levels; from novices to national calibre runners. One week I can find myself running alongside a national champion marathoner, they next week I’m encouraging someone who is running their first 5K since high school. I believe that this inclusive and supportive environment is the secret of FsRC’s appeal.

Yuri with fellow Modo 8K digital champions, Elinor Warkentin and Steph Harrap

Yuri with fellow Modo 8K digital champions, Elinor Warkentin and Steph Harrap

If you live in or around Vancouver, I highly recommend you check out this club. We currently offer two consistent weekly runs:

  • Feel Good Fridays are weekly social fun runs at 7 pm. There are 5k and 10k routes followed by (BYOB) beers and socializing. These runs are open to everybody, and are designed to get people outside and active. We include pace groups for for all levels, including walk/run.
  • Track Tuesdays are 60-90 minute workouts designed to make you speedy. These structured, traditional track workout are open to anyone and everyone—from 5K to 50K runners.They are held every Tuesday at 6:30 pm at a local track.

For details on these runs, including routes and locations, check out the Fraser Street Run Club website, follow FsRC on Instagram and Twitter, or join the FsRC Facebook group.

Apr 22 2015
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Step One: Enjoy the Training Journey

By | Digital Champions, Scotiabank Vancouver Half | No Comments

Digital Champion Fiona Burrows feels lucky to live on the west coast, where she can run year round. An avid soccer player since she was nine-years old, and a runner for many years, the Scotiabank Vancouver Half-Marathon will be Fiona’s first 21.1k race of this decade! She looks forward to sharing her training journey with the #ScotiaHalf community. Connect with Fiona on Twitter, Instagram, and her blog.

Step One: Enjoy the Training Journey. By Fiona Burrows. 

Fiona Blog Post 2VANCOUVER April 22nd 2015. So you’ve decided to do a half marathon, now what?  For starters, pat yourself on the back for making an amazing and empowering decision!  So much of your training journey is a mental challenge more so than a physical one. Trust me, physically you can, and will, do it. And mentally you can too, but for many runners, this is the area they need to focus on.  There will be days when hill training, fartleks or tempo runs will push you to your limit—and that’s a good thing! Tell yourself you can do it and you’ll be amazed at what you will achieve. Think of a positive statement that resonates with you; something that is short, powerful and motivates you to lace up and do the best you can. And don’t be afraid to repeat it many times in your head as you start running up a hill, speed up your pace or run farther than you ever imagined.

One of the best ways to ensure success is to train with others. Consider joining a local running club where others with the same goal gather to share running tips and tricks and train together multiple times per week. A training program, such as the one I’m currently doing at the Running Room, will keep you focused on your goal. You will stay motivated being surrounded by other like-minded individuals and training in a group will also keep you accountable. The celebratory high fives at the end of a long weekend run, the words of encouragement while conquering a grueling hill and sharing the feeling of accomplishment with your running friends is fantastic.  It’s also a great way to make some new friends!

It’s important to enjoy the training journey. It should never feel like a chore.  Always keep your goal in mind. Training is a time to focus on you. It’s a time to be free, to embrace the simplicity of running and be a happier and healthier you. Write down the initial reason/motivator you decided to register for a run and post it on your fridge. The visible reminder will help you strive for that goal.

Fiona Blog Post 2Celebrate the small victories as you train. Some of my most memorable training runs for the 2015 Scotiabank Vancouver Half-Marathon have been in monsoon-like weather, while running a distance I haven’t run in months, if not years. It’s those small victories, which you will achieve frequently, that motivate you to keep going and do better. It’s really amazing what you can achieve – don’t be shy and share your happy news! I’ve lost count of how many small victories I’ve had during the past four months but I do know that they helped shape me to be a better, stronger and more confident runner. As for June 28th, I choose to call it the big run day rather than race day. It keeps me grounded and reminds me to enjoy all of the kilometers I’ve ran–on roads, trails, in sunny weather, in rainy weather, in the daytime and at night.

One of my biggest motivators is my friends and family—many of them aren’t even runners but they encourage and support me. I originally thought running a half marathon was a personal and solo experience. But I’m learning that it involves so many others who truly care and embrace it with me. Every kilometer of my half marathon will be dedicated to one of those special people in my life. I know that the greatest part of this journey is what I am discovering about myself and a renewed appreciation of friendships made along the way. So as I pound the pavement along that scenic English Bay route on June 28th and pass each km marker (yes, all 21 of them) I will focus my thoughts on a person that enriched this experience and reminded me that all of this training, sweat and every single stride is so worth it.

I wish you nothing but happy trails during your training and that June 28, 2015 will be a memorable day.

To join Fiona on Sunday June 28th at the Scotiabank Vancouver Half-Marathon & 5k, sign up here! 

Apr 13 2015
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How To Make The Perfect TYS10K Playlist

By | Digital Champions, Toronto Yonge Street 10K | No Comments

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.

The Making of a TYS10K Playlist. By Jess Collins. 

TORONTO April 13th 2015.

“The making of a great compilation tape, like breaking up is hard to do. It takes ages longer than it might seem. You gotta kick it off with a killer to grab attention. Then you gotta take it up a notch. But you don’t want to blow it. So then you gotta cool it off a notch. There are a lot of rules.” – Rob Gordon, High Fidelity

TYS10K Blog Jess Collins 2Running with music isn’t for everyone – most elite runners don’t race with music, and especially in a race scenario, it’s important to be able to hear announcements and your fellow runners. If you’re going to listen to music while racing, keep the volume low enough that you’re aware of what’s going on around you. That being said, I love listening to music during a race.

Preparing a playlist for each race is an essential part of my mental preparation. It gets me excited about the race and gives me something concrete to focus on while “relaxing” the night before, once all the training and other preparations are complete, aside from trying to get a good sleep!

Working on a playlist is a great opportunity to visualize the whole race. What songs will re-energize you when you’re tired, or just keep you at a steady pace? Plan your race in your head and think about what songs you might want to hear, at which points in the race.

My Tips for a Terrific Race Playlist:

  • Make a playlist that’s about a song or two longer than your expected time – that way, you won’t run out of music, and you can skip a song if you’re not feeling it during the race.
  • Keep it fresh – make sure to mix in some songs you haven’t listened to a thousand times on training runs.
  • However, make sure you have your favourites! If you have a killer “power song” that works for you, make sure it’s included! (“Wildcat” by Ratatat and “Rattlesnake” by St. Vincent both make me feel both fast, with some running “swagger.”)
  • If you’ve got guilty pleasure songs that motivate you, include them!
  • Start with a big uplifting song that gets you pumped up for the race. There are few moments like being at the top of the hill at Yonge and Eglinton, surrounded by other runners, during Toronto Yonge Street 10K!
  • Then, just like Rob Gordon’s mixtape-making advice, bring it down with a slightly more relaxed song or two. Your adrenaline will be high, and you need to check in with yourself to make sure you save some energy for later in the race.
  • If you’re expecting to need an extra push towards the end, stack the last third of your playlist with those fave songs that’ll give you a boost. (One of my personal traditions is to finish to “All My Friends” by LCD Soundsystem.)

Your playlist doesn’t need to impress others – you want something that will entertain and motivate you during the race. It’s your playlist, and it’s your Toronto Yonge Street 10K – make both of them your personal best!

TYS10K Blog Jess Collins

Apr 07 2015
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Running as Moving Meditation: The Mind-Body-Spirit Connection

By | Digital Champions, Toronto Yonge Street 10K | No Comments

TORONTO April 7th 2015. Digital Champion Paul Silva started running to get his body moving in a meaningful way. He knew that running would touch all parts of the mind-body-spirit connection, and it hasn’t failed to do that for him yet. Paul’s favourite distance to run is the 10K, but his most memorable running accomplishment was completing his first marathon last October at the Scotiabank Toronto Waterfront Marathon. It was much more difficult, physically and mentally, than he had expected, but he persevered and that’s what made it so memorable. Connect with Paul on Twitter and on his blog.

Paul Silva Blog Pace and MindRunning as Moving Meditation: The Mind-Body-Spirit Connection. By Paul Silva

I never wanted to run.

For 40+ years, I was content to not strap on shoes at ungodly hours and run distances that I would normally cover with my car.  Even though my dad was a runner, I wasn’t interested.  He ran for decades.  When I was a child, he would come home all sweaty from an afternoon run, and chased my brother and I to hug us and cover us in his sweat, all of us laughing while getting grossed out.  He didn’t race marathons, but he did take part in some 5K and 10K races now and then.  In the end, he ran because it was what he did.  It was important to him.

Running came to me as a sort of calling one morning.  I don’t know why I decided that morning I would try running, but it was monumental for me.  Because for a good chunk of those 40+ years, the only running I did was to the bottle.  Getting out of my own head and escaping the world were factors in driving me to drink.  So needless to say, after about 2 ½ years of sobriety, I was shocked and surprised that something pushed me to the one thing I thought I would never do – lace up and tackle the pavement.

I started with the Couch to 5K program in 2013 and before I knew it, I was running a half-marathon eight months later.  A full marathon five months after that.  My passion and love for running gripped me like nothing ever did before.  Running gave me something that fulfilled me in so many ways .  It spoke to me on all levels – mind, body and spirit.  And that is very important for me.  I strongly believe in the mind-body-spirit connection.  Like three legs on a stool, when one of those things is out of whack, I am not on solid footing.  I am a bit askew. And being solid is what brings me contentment. And joy. And keeps my recovery strong.

When I crave running, it’s also a craving to connect.  When my feet touch the ground, I am also touching something greater than myself, spiritually.  My mind is free to wander, or to focus, or to just settle.  My body gets the nourishment it needs in being free, in working hard, in feeling growing pains.  And my soul gets the joy of chasing dreams, of being thankful, of being relieved of the weariness of material-based living. And when I run, all three of these things are in sync.  Even on the bad runs, I get something out of it.  Even when my body feels broken, or when my mind tells me I can’t do it, I get the sense of accomplishment.  I feel a sense of ease and comfort with the world and myself.

Paul Silva Blog STWMRacing with others also brings me a sense of community that I never had.  The friendships that I have formed with other runners in such a short time have been one of the unexpected benefits of running. I am always amazed at the generosity and the support the community offers.  Being in a corral, waiting to start the race, always brings both a buzz and a sense of serenity.  Everyone has their reasons for running and yet we all stand shoulder to shoulder in the same place.

I understand why my dad ran now.  I understand the peace of mind, the pride of accomplishment, the exhale of negativity and the inhale of joy.  Running is my moving meditation, and as I move through this journey, I understand just how it impacts my mind-body-spirit connection.  When I don’t run, I feel it.  Not just my body, but in how I interact with the world and myself.  I feel it deep within.  But I run, and that’s what I do.  It brings the world into focus, one kilometer at a time.

I look forward in seeing everyone at the Toronto Yonge Street 10K.  I know I will see some familiar faces, meet some new ones and cross the finish line with a smile. And hopefully my two boys will be there, so I can grab them and cover them with my own sweat.  And laugh while doing so.

Mar 16 2015
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There Is No Finish Line For Me

By | Digital Champions, Toronto Yonge Street 10K | No Comments

TORONTO March 16th 2015. Digital Champion Robert Brouillette started running 6 years ago because he was looking for a sport to fit into. Rober has raced every distance from 1 mile all the way up to full marathon, but is really focusing on the 10K this year. His favourite racing distance is the marathon because he sees himself as a long distance athlete. Robert is currently training in Kenya and will back in Toronto for the Toronto Yonge Street 10K on Sunday April 19th. Connect with Robert on Twitter, Instagram and his blog.

There Is No Finish Line For Me. By Robert Brouillette. 

Once upon a time there was a kid that would do anything to avoid running whenever he could. Fast forward 7 years and that same kid is now a dedicated, passionate, and hard working 22 year old, sub-elite runner. He’s now racing faster, longer, and harder events with more training then he ever imagined. This is the story of how I discovered the sport of running and did everything I could to be the athlete I am today, loving every moment along the way.

Everyday, from the moment I wake up until I go to sleep, my day is filled with running related things. It can be as simple as going for a run, stretching, cross-training or resting my body, as well as working at a running retail store, having a meal to fuel my next workout or making sure I get enough sleep. Sometimes it also can be passing up on a night out with the guys, but in the end I treasure every moment running has given me. I can honestly say I never thought I would be a runner, let alone at the sub-elite level, but I don’t regret this running focused life at all.  I am very happy this is who I turned out to be as it has led me to many exciting opportunities, positive moments, and allowed me to meet many amazing running lovers. With so much love and support from friends, family, teammates, and the whole running community there’s no looking back now.

Going back to when this journey first began, I was in my second year of high school and looking to find a sport to fit into by trying soccer, basketball, floor hockey, baseball, and others. On an educational trip to Paris, France that year, I thought it would be fun to see how fast I could run from the bottom to the top of the Eiffel Tower while my classmates took the elevator. At the top my teacher, who also happened to be the High School Cross-Country Coach told me I did a great job and should check out the team. The following year with the company of my younger brother, I started running daily with the team and locally with the Cambridge Harriers. In my first year of High School Cross-Country, I was lucky not to come in last place amongst my friends. In the second year I was battling for fourth place. But in my last year, I was one of the top guys for my school.

I eventually moved on to the Cross-Country team at Conestoga College for 3 years and learned just how competitive the sport could be! This was when my running career really took off. Going to provincial and national competitions showed me the talent of runners in Canada, and being a middle-of-the-pack guy, I told myself I wanted to be up at the front one of these days. I took my running career to the next level by travelling to Kenya for high-altitude training to run with some of the best runners in the world. I have been to Kenya for 1 to 3 month periods over the past 4 years, for a total of 8 months. Day after day, being surrounded by such a talented running community has really opened my eyes and made me want to keep improving. The most serious runners dream to come to Kenya and live the African running lifestyle and to have made that dream come true is amazing, and just the start to many more dreams I have planned to complete.

Back in Canada, I train with the Health & Performance Club in Waterloo for speed work and long runs. I do my solo easy runs on the trails of Shades Mill Conservation Area in Cambridge. I have completed road races from the 5K to the marathon, odd trail distance races, a few track races, and some fun runs to keep things interesting along the way. I could go on forever talking about all sorts of running experiences! With many races under my belt, dozens of medals, my huge collection of shoes, and thousands of kilometres in my legs, there’s always some sort of interesting tale to tell, and many more awaiting me.

The moral of my story is that, although I was hesitant at first and didn’t see my potential, and slowly had to build my skills, I was quickly hooked on running and I’ll never look back. Running will be a part of my life forever because when I’m out there running I’m in my happy place and I feel like I fit in. I chose to title this piece “There Is No Finish Line For Me” because even though I may complete a running race, there will always be another event, with more training and new challenges. The finish line of my future races may be visible with medals, signs and cheering fans, but the finish line to my running career is still very far away.

Everyone has a unique running lifestyle and with the help of one another, we can take our fitness to new levels and achieve things we never thought possible. Some of us run for fun and some of us are elite. It doesn’t matter where you came from, as long as you know where you want to go. With the help of a coach, some training partners and the running community, the rest is in your hands to guide yourself to any finish line you want to cross. I hope I’ll see you all at the Toronto Yonge Street 10K and just remember that you “Can’t Won’t Stop” believing in yourself, even after you cross that finish line!

 

Mar 11 2015
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Ryan Vs. Ryan

By | Digital Champions, Modo Spring Run-Off 8k | No Comments
VANCOUVER – March 11, 2015 – #Modo8k Digital Champion Ryan Chilibeck

Well, here I sit with less than a couple of weeks until the Modo Spring Run-Off 8k. Races sure do have a funny way of sneaking up on you! Until now, I hadn’t been feeling all that stressed about this particular one. I’ll slip out of the house quietly in the morning, go for a little run around Stanley Park & get home just as my wife finishes brewing a fresh pot of coffee, making some homemade scones and is ready (with sincere enthusiasm) to massage my sweaty feet. It has the makings to be a nice little Sunday around the Chilibeck household.

03-11-ryan-currentI remember having similar feelings (foot massage included) leading up to my first shorter-distanced race back in November. That 5km may not have been as long as a half marathon (duh) but I came away from that race with a newfound respect, passion & fear of the competitive shorter courses. They are a total head game. A calculated adrenaline rush where pace & stamina are critical to a successful finish. I loved and hated every single second of it…okay, I hated every second of it but the after party was pretty enjoyable. As soon as I finished, I immediately began thinking of what I could do to improve on my time for the next race. I was hooked.

So as we inch inevitably closer to the March 22nd starting gun, my main goal is (as always) to have some genuine fun on the course but also put up a time that my family won’t be embarrassed of. Just to make sure that my focus doesn’t wane over the next couple of weeks, I thought it would be best to light a fire under my butt & place a couple of wagers on the outcome. Who bets on running though? Who would be a worthy adversary? I made a smooth bet with one of the other Digital Champions that the loser buys the winner a growler of beer (FYI…you’re going down Alison!). Still, the fire wasn’t quite raring…

03-11-ryan-team2To my surprise, the answer came pretty darn quickly. Since this is one of my very first times racing in an 8K event, the only reference I had for this distance was from my senior year of High School. Each year, the Grade 12 class of Paul Kane High School (Go Blues!) would finish their Phys Ed term by running a couple of 4km circuits around an area of town known as Forest Lawn. It was called The Amazon Run and it was a pretty big deal for us back then. Throughout the term we’d spend a lot of our classes talking trash, placing farmers bets & secretly hoping that you wouldn’t finish last out of your friends. Fast-forward a couple of decades and it’s actually mindboggling how often I think about the Amazon Run while out training. I am always looking at my watch & calculating how fast that would be in “Amazon Time”. Would I come anywhere close to matching the times put up by some of the XC Team at our school? Heck no…give your head a shake man. Would it put me in the range of some of the greasy Hockey Guys? Still no…but getting closer. Please tell me I could at least beat my old self. BINGO! I’m going to beat High School Ryan. Nay, destroy him.

03-11-ryan-tripleTo completely understand my mounting motivation, let me bend your ear about 17-year-old Ryan. I wouldn’t describe him as arrogant…maybe complacently confident is a better portrayal. He was a decent enough athlete but carried with him a frequently questioned work ethic. Even though he was technically on his school track team, it was basically just a way to scam a day off from sitting in a classroom. I think he did the triple jump or something but he was certainly NOT a runner. He preferred to play supporting roles on as many teams as possible & by doing so, tricked school faculty into crowning him the Top Athlete at his school of around 1000 students. He actually absolutely duped them. Throw the guy on a basketball or volleyball court and he certainly wouldn’t be the worst player out there; heck, he might even surprise you a couple of times. Put the guy in some running shoes and all bets were off. He was mentally weak child with a very short attention span (plus terrible fashion sense & even worse hair…but now I’m just being petty). If the odd High School babe didn’t show up to watch extracurricular sports then he probably would have focused on his studies a bit more and made a grown-up career choice…like becoming an accountant or dental hygienist or currency trader.

The Competition:

To get this bet rolling, I decided to do some digging around on the Internet for official results from the 1997 Amazon Run; surprisingly, someone didn’t create a website to track our times back then. Come to think of it, I’m not entirely sure the World Wide Web had been invented quite yet. Anyways, off the top of my head I remember being clocked somewhere in the 38-40 minute range on that particular day. I was a little slower than the athletic skinny kids but a tad quicker than any of the Props from our Senior Rugby team. This is pretty much what you would expect from a lazy jock with a weekend of Big Bears & making mixed tapes on his mind.

Since I am not 100% sure of my time in 1997, I am going to cut it down the middle and post 17-year-old Ryan with a 39 minute chip time. Since he probably got distracted by one of the cool girls on the run, I am going to spot that mushroom-cut, little twerp a 1-minute head start. Thanks to my passing grade in Math 30, that means I have to run the Modo8K in 00:37:59 or less in order to beat High School Ryan. No problems, right? This would mean running at a pace of 4:45/km over that distance…certainly not impossible but definitely challenging given my current huskiness, creaky knees & everlasting addiction to ice cream. Has the making for a good battle!

The Wager:

03-11-ryan-teamOh jeez, this is difficult since I am literally betting against someone that doesn’t currently exist, was extremely unemployed at the time & also harbouring an unhealthy butterscotch pudding diet. He had no money & no worldly possessions other than his collection of patterned rayon shirts & SLAM magazines. Either way, here’s how it’s going to play out:

If I lose to 17-year-old Ryan then I agree to smarten up, lay off the beers (a bit) & focus wholeheartedly on beating my PB time from last year’s Scotia Half-Marathon. I also agree to quit stalling and immediately sign up for my first full marathon & finish it before the end of the year. Ugh. My poor knees…

If I beat 17-year-old Ryan then he agrees to let me sell all his old hockey cards & invest that money into a nice pair of running shoes for my daughter when she turns 17…in 2031. I’m sure her school will have some sort of year end race & instead of slogging it out in a pair of beasts, she’ll be laced up in the spiciest kicks on the market. She’ll be unstoppable (unless of course she gets her Mum’s athletic genes…then we will just encourage her to have fun in her fancy new shoes).

It’s officially ON!

So, how am I going to train for this race & ensure victory? To be honest, I probably won’t do anything out of the ordinary. I’m feeling half decent these days and I try to not focus too much on race preparation. I run to keep my mind healthy, see different parts of the world & burn the pizza cheese off my belly region. That said, one thing that 35-year-old Ryan does not lack is distaste for failure. I don’t like losing, plain and simple. Once the race starts & my perfectly crafted playlist kicks in, it’s all business. If you want to know how I did (and you just can’t wait for the posted results), look for me in the Beer Garden…I’ll be the one with the big smile, bad hair & the poor fashion sense. I may have become a runner somewhere along the way but unfortunately some things will never change. See you at the finish line, kid.

 

About Ryan

Oh hey there! My name is Ryan and I like to run! Birthed and raised in Alberta, I am now lucky enough to live, work & run in beautiful Vancouver, BC. While training for the Scotiabank Vancouver Half-Marathon back in 2014, I got a little tired of plugging in my earphones and hitting the pavement on my own. I thought to myself: “Self, running has to be more fun than this”. The next day I rounded up a few people and started the East Vancouver Run Crew. Our goal is (and will always be) to provide everyone with a pressure-free, questionably organized and socially driven environment where runners of all abilities could come together to meet, chat, do a little running and a little more chatting. Through this energetic (and growing) community we’ve built, we’re making some new friends, pushing each other to go on adventures and continually adding some activity into our daily lives. I’m pretty excited to see where we can take this.

Connect with Ryan:
Twitter: @meatysauce and @EastVanRunCrew
Instagram: @ryanmeatysauce and @EastVanRunCrew

Mar 10 2015
0

Reasons To Run The Toronto Yonge Street 10K

By | Digital Champions, Toronto Yonge Street 10K | No Comments

TORONTO March 9th 2015. Digital Champion Carmen Do started running in high school after her friend convinced her to join track practice. Running up and down hills was hardly what she wanted to do, but eventually she fell in love with running and hasn’t looked back. Running has helped Carmen through the rough patches in her life and has helped her grow as a person. When she’s not running, Carmen is either blogging or at school studying and thinking about her next run. Connect with Carmen on Twitter and Instagram.

Reasons To Run The Toronto Yonge Street 10K. By Carmen Do.

If you have been running for a while now, doing you thing and having run, you may be curious about racing! There are a few key factors that every runner should consider when picking a race, especially if it is your first. Here are the things I think about and the reasons why the Toronto Yonge Street 10K should be the race you sign up for this year!

Location

Do you want your first race to be nearby or a destination race?

Picking a local in-town race means you can sleep at home in your own bed, wake up and prep in a familiar space, and not worry about forgetting to pack something.  Another reason local races are great for a first race is because you can have your friends and family there to support you on course or at the finish line.  Having your friends and family around for your first race can be quite exciting as it means lots and lots of (free) race photos!

Destination races are a great way to sneak in a mini vacation. If you’re not from Toronto,  why not plan a weekend getaway and sign up for the Toronto Yonge Street 10K?  You can get a feel of Toronto by running through the city and picking out places you want to hit up afterwards.  After the race, you can check out Toronto’s Koreatown, Chinatown, downtown shopping district, or hang out by the waterfront! They are all just a short subway or bus ride away from the centre of the city. Also, wouldn’t it be nice to be able to run down Yonge Street and then hit up one of the many delicious restaurants you pass along the way?

Distance

Why a 10K? 10K is a great distance to race!  I find that 5K is too short – there is no room for error, whereas 10K is more forgiving.  Racing 10K is great because even if you go out too hard at the beginning, you still have time to readjust and get your head back in the game. 10K races are short enough that you can complete them before the day “starts”, while still getting a chance to experience the race atmosphere. As a student, I love how I still have the whole day left to study afterwards or spend time with my loved ones.  Training for a 10K is also less of a time commitment than training for a marathon, but still challenging enough to keep things interesting.

Terrain

Did you know The Toronto Yonge Street 10K is a downhill course? It’s the perfect race for a PR if you’re not a fan of hill repeats! I don’t know about you, but they had me at “downhill.” As the website says, “Canada’s EASIEST and one of the fastest downhill 10k’s.” Check out the course map here!

Community

The Toronto Yonge Street 10K is made up of an amazing community of runners.  We have groups all over Toronto (and outside the city) that train together for the race and host community events to connect the running community.  Some of the groups include Tribe Fitness, Night Terrors (they’re not terrifying, promise!), Parkdale Roadrunners, and more!  See here for a list of groups you can join.

Mar 04 2015
0

Train Smarter Not Harder!

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

VANCOUVER March 4th 2015. Digital Champion Stephanie Harrap started running cross country and track in high school and completed her first half-marathon in 2008. Since then she’s run 8 more halves and 3 marathons. The half is her favourite distance to race, but her best running moment was crossing the finish line of her most recent marathon and qualifying for Boston. When she’s not pounding the pavement or local trails, Stephanie work as a physiotherapist and spends the rest of her time planning her next travel adventure and refining her culinary skills. Connect with Stephanie on Instagram. 

Train Smarter Not Harder! By Stephanie Harrap

A lot of people use the high rate of injuries in running as a reason not to lace up their runners and sign up for a race. But the truth is most running injuries don’t come out of nowhere, in fact most are the result of training errors which are often preventable. After taking courses with some experts on injury prevention, suffering with my own running injuries, as well as seeing many of the same injuries come through my clinic, I’ve come up with some of my favourite tips and tricks for having a longer, happier and healthier running career.

Steph Harrap Blog 1Balance your Body!

In order to keep your body in balance while you’re hustling down the pavement week to week, you need to build strong and mobile muscles.

Strength training- Strengthening the hips and core will give you the most bang for your buck! When you strengthen these muscle groups, you can give stability across the pelvis, all the way down to the knees and ankles. This can help prevent common injuries such as IT band pain and runners knee.

Stretching- Immobile, shortened muscles can limit your function and leave you at risk of injury. This is where I would say do as I say not as I do, I try my best to stretch, but it still remains my nemesis! I’ve found doing weekly yoga, foam rolling and using a tennis ball works better for me.

Not every run is a race!

It’s hard, especially when you’re feeling good, Steph Harrap Blog 3not to throw caution to the wind and treat every training run like you’re competing for gold. But not every run should be “hard”, in fact it should be the opposite! You should be able to carry out a full conversation on 80% of your runs (even if it’s with yourself) and you should only spend 20% of your weekly mileage gasping for [what feels like] your last breath.  Don’t fall into the trap of running every run at that “comfortably uncomfortable” pace. It may feel like you’re making the best use of your training time, but long term it can lead to trouble sleeping, injury and can even make you slower!

Listen to your Body

Don’t run through pain! This seems like the most obvious point in theory, but is often the most difficult in practice. When you are in the throes of training for a race and a niggling pain crops up, the last thing you want to do is stop and take time off, but this is exactly what you should do! Running with pain can not only cause a small problem from turning into a full blown injury, it can also cause long term changes in the way we run. So at the first sign of an atypical pain (discomfort that worsens during a run or causes you to alter your gait), take at least three days off. If when you return to running the pain returns, then it’s time to get some professional help!

Steph Harrap Blog 4Get in (the right) Gear

What would a discussion about injury prevention be if we didn’t talk about shoes! It’s probably the first question I get when people are just starting to run, “What’s the best shoe for running?” But what you really need to be asking is “What’s the best shoe for me and why?” With so many choices out there, it’s important to find the best shoe for your body, your distance, and your stride. Shoes can’t help fix a current injury, but being in the right shoe for you can limit your risk of injury down the road. So when you need new shoes (replace them every 500 to 800 km’s), go to a specialty store to get expert advice, my go to is Forerunners on west 4th in Kitsilano, they really know their stuff!

Obviously injury-and injury prevention- is tricky business, but hopefully some of these tips can help you avoid some of the preventable injuries that I have suffered in the past! What helps you stay injury free? What mistakes have you made and learnt from in the past? Connect with me on Instagram @anygivenrunday