We know the feeling all too well, you signed up for your race ages ago and now it’s snuck up on you with only one week to go. Here’s a few things to know to get ready for race day.
For the first time in UA Eastside 10k history, we will have both Champions back to defend their titles against very competitive fields. For fans of the sport, this is going to one heck of a race. Stay tuned to CRS West social media channels for live updates on September 15th!
Who will be crowned the Champ of the Climb at this year’s Under Armour Eastside 10k? Following in the footsteps of Toronto’s Spring Run Off, this year the Under Armour Eastside 10k will have the addition of a “race within the race” as we attempt to take the most feared part of the course and turn it into a (questionably) fun & memorable experience!
We’re excited to announce your 2018 Under Armour Eastside 10K Pacer team! This crew has been hand-picked from dozens of applications to ensure our runners are set-up to hit PBs and run their best on September 15th. Check them out, pick your favourite, and run with them on race day!
Whether you’re running your first 10K or your 100th, having a well-structured prepared training plan is your best bet to set you up for a successful race day. From mobility and endurance to strength and recovery, this plan provides everything you need to have your best race yet—and maybe even snag yourself a PR along the way.
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
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.
For those thinking ahead to the 2018 running season on the West Coast, Canada Running Series is excited to announce some exclusive savings through the Vancouver Combo Pack!
Don’t miss out on the best pricing for 2018!
Scotiabank Vancouver Half-Marathon & 5k – June 24, 2018
Under Armour Eastside 10k – September 15, 2018
*When registering for both the June and September races together, your registration for each event is automatically discounted by an extra 10%. The combo rate is also valid for the June 5k + September 10k combination. This discount is only valid on purchases made through the Combo Pack registration form and cannot be retroactively applied to existing, separate registrations.
**A discounted Combo Pack will continue to be available into 2018, but prices for both the Scotiabank Vancouver Half-Marathon and 5k will increase at midnight (PST) on January 11th, meaning the price of the Combo Pack will also increase accordingly.
By Kim Doerkson
Regardless of whether you’re training for a road or a trail race, if you’re racing for over an hour, it is worth looking into how to fuel your training runs. It may seem counterintuitive to eat during a run, especially if one of your goals is weight loss. When the time spent running increases, it’s beneficial to have some kind of fuel to keep energy levels up. Think of it like driving a car: if the tank is full, there’s no risk or fear of the vehicle breaking down; on the other hand, if the gas level gets low, it could damage the engine and leave you stranded on the side of the road. The same is true for running.
So what is the best thing to eat during a run to avoid hitting the wall / bonking? Like anything, it’s personal, but there these are a few go-to’s for runners:
For all of these options, practice goes a long way. Don’t show up to race day and decide to take a gel or eat during the race if you haven’t practiced in training. It takes time to get your body used to fuelling while running, so include it into your training plan. Also be sure to research what in-race fuel is available and if it’s not what you’re used to, make sure to pack what your need before getting onto the start line.
By Kara Leinweber, Ultra Runner
We are road runners, trail runners, elite and amateur runners. Some of us are 5k runners and others are 100 mile finishers. Whether you run fast or slow or in-between, we are all runners; we all chase post run glow, runners high and celebrations with new friends at the finish line. We are part of incredible run communities and crave connection with like minded individuals.
I love crushing both road and trail miles and compete in several road and ultra trail events each season. I am also the Race Director for The Lewiston Ultra (www.thelewistonultra.com); a new event to celebrate community, connection and adventure. I am wild about run community and want to create opportunity to connect to something bigger, experience the power of community, float on gorgeous trails and take in an incredible finish line celebration. When we allow ourselves to be supported and support others, we have incredibly clear moments to push further and reach a higher level of focus in run.
Training on road and trail can be daunting and the mental toughness, commitment and accountability can be isolating. While I do complete many training runs solo in the pain cave, many of my training miles will be shared with running partners and run clubs. This has given opportunities to connect with runners that share the same pace, training ideas, gather the latest & greatest on run gear and create forever friendships. When you’re spending hours on the road or trails with a run buddy, you’re bound to chat about anything and everything. When I race ultras and run alongside a new friend for hours, we start sharing things that I wouldn’t even share with my closest of friends. You fight through the challenges together and there is nothing sweeter than rising up to be part of each other’s race success. I swear it is better than therapy. For all these reasons, I included an option in The Lewiston Ultra for relay runners to complete as many legs as they fancy with their relay team or with a soloist. I want to encourage the incredible bonds that are formed over the miles.
Stop by your local run store to connect with local run clubs and find out about race events. I have joined more run clubs that I can count and most will post the distance, route and pace prior so you know what your running into. There are several types of run clubs: recreational, trail, triathlon, marathon, ultra marathon, track, stroller, etc. Run clubs are welcoming, encouraging to new members and ready to share stories and the runventure journey. Get out there and find your run community.
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