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Eastside 10k

UA Eastside 10K Training Plan

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Have you started preparing for the Under Armour Eastside 10K? To get ready for race day, all you need is eight weeks and the drive to run faster and stronger than before.  To make sure you’re optimizing your training, our friends at MapMyRun have put together a well-structured training plan to set you up for success.

The 8-week training plan maps out how far you should be running each day, how to incorporate strength and mobility exercises into your routine, and how to make sure you are getting enough rest and recovery.

There are 4 parts to the program: Strength, Movement and Mobility, Running and Endurance, and Recovery. Here is how it works:

Strength: The strength program is designed to meet the demands of a runner who is looking to get a more competitive edge. It isn’t designed to build muscle, but rather enhance your stability and mobility to run stronger.

Movement and Mobility: This routine will prepare your body for running by increasing mobility at the ankles, hips and T-spine.  It will also activate your body for the twice weekly strength sessions.

 

Running and Endurance: The running program is built for beginner and intermediate-level runners. You will be introduced to tempo running, fast hill repeats and long slow runs, as well as understanding the discipline of recovery runs.

Rest and Recovery: This routine is based on Under Armour’s belief that today’s recovery is tomorrow’s training. It is essential to attempt to restore movement quality after a run and the program is designed to hit the areas of the body that need the most attention.  Under Armour has a line of recovery apparel with technology that returns infrared energy to your body, boosting localized blood flow and increasing the amount of oxygen reaching your muscles to restore your muscles faster.  The recovery apparel is available in track suits and sleepwear.

Under Armour is giving Eastside participants a free 3-month trial of the MapMyRun premium membership.  Use the code EASTSIDE2019 to activate your trial.

Register now for the Under Armour Eastside 10K on September 14.

Advantages to Rest and Recover

By | Eastside 10k, General, Nutrition, Run Gear | No Comments

Why you need to think about rest and recovery this race season

This time of year, many runners are planning out their race schedule, setting goals and choosing the right training plan.  Building rest days and recovery into your plan are just as important to the process as the runs and gym sessions. Rest and recovery are necessary for muscles to repair, rebuild and strengthen so that you can reach your potential as an athlete.

Under Armour, the title sponsor for Eastside 10K, has introduced new apparel technology, scientifically designed to enhance performance and recovery to give athletes an edge over the competition. The new product called UA RUSH, is made with mineral infused fabric technology that, when activated by body heat, transfers the energy back into the body, resulting in improved blood flow and circulation. The product is designed to be worn at the time of sweat and promote improved performance, energy and recovery.  When worn, UA RUSH stimulates increased endurance and strength.  If you’re looking for an edge this race season, UA RUSH apparel may be something you want to try. It comes in men’s and women’s fitted tees, long-sleeved shirts, leggings, tights and sports bras for women.UA RUSH is something athletes can wear both in training leading up to race day and also during the race.

If you give UA RUSH a try, we’d love to see how it boosts your performance. Share your Under Armour Eastside 10K training photos on Instagram using #UAEastside10K.

Registration is now open for the Under Armour Eastside 10K. Sign up now!

How Does Running Lift You Up?

By | Eastside 10k, Edmonton 10k, Scotiabank Vancouver Half, Training Tips | No Comments

Running lifts people up in many different ways and we want to know how it lifts you up. Here at Canada Running Series, running helps lift us up in so many ways, including knowing the impact we – as a running community – can have on cities we race in. In September, thousands of runners will join the Under Armour Eastside 10K to run in, for, and with the Eastside. We are lifted up by knowing  we’ve been able to support an area of Vancouver that often doesn’t get the attention it deserves. In addition to bringing the Eastside community together, we have been able to raise $17,000 to support three fantastic charities: Downtown Eastside Women’s Centre, Greater Vancouver Foodbank and PHS Community Services Society.

The title partner for the Eastside 10K, Under Armour, has recently launched UA HOVR, the brand’s latest innovation in footwear cushioning technology.  Dave Dombrow, Under Armour’s Chief Design Officer says that when designing UA HOVR, the company set out to create the perfect combination of cushioning plus responsiveness and energy return – to essentially lift you up.  The new cushioning system was created to provide not only a cushioned ride but also energy return. “The development of UA HOVR was inspired by the insight that every step a runner takes has the impact of 2-4x their body weight, holding them down,” said Dombrow.   If you’re in the market for a new pair of running shoes this spring, UA HOVR  may be something you want to try.

 

Registration is now open for the Under Armour Eastside 10K. Sign up now#UAEastside10K

 

Pre-Run Breakfast Ideas

By | Eastside 10k, General, Nutrition, Scotiabank Vancouver Half, Uncategorised | No Comments

Quick and Energizing Pre-run Breakfasts

Not everyone is a morning person, let alone a morning runner.  Our body is creaking from a night’s rest and some can find it difficult to get out the door, whether it’s for an easy run or a workout.  For those that are morning larks, there’s always the question of what to eat.  Too much and it’ll bounce around in one’s gut; too little and the lightheadedness from low blood sugar post-sleep fasting sets in.

So what are the best morning pre-run snacks?  It really depends on how much time there is between eating and running, but here are some foolproof staples:

30 mins or less before running

Something light and easily digestible is key, such as:

–       a piece of fruit (banana; orange; handful of grapes etc.)

–       trail mix (sugars from dried fruit, and healthy fats from nuts are a simple fix)

–       rice cake with nut butter and honey (or jam)

–       homemade energy balls

1 hour before running

With a little extra time to digest, it’s good to get a little more in your body before a workout.  Here are some easily digestible but sustainable choices:

–       wholegrain toast with a boiled egg

–       oatmeal with nut butter and fresh fruit

–       homemade muffins (Shalane Flanagan’s Superhero Muffins are a staple)

–       cereal and milk

2 hours before running

This is a sweet spot before most long runs and big workouts.  Most people can have a solid breakfast that won’t cause any GI distress during longer runs or workouts.  Just be sure to portion control and don’t get too over-zealous!  There will be time to indulge in a bigger serving size post-run.

–       teff flour or chickpea pancakes (these flours give a little extra protein that goes a long way!); top with maple syrup or fresh fruit and jam

–       burrito (keep it small!).  Using smaller wraps like corn tortillas or small flour tortillas are great. Fill with eggs, rice, beans, or even nut butter, fresh fruit and yogurt.  Mix it up depending on what sits well in your stomach.

–       Breakfast hash: simple ingredients like baby potatoes, a boiled egg, and some greens make for a filling pre-run meal.