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Feb 06 2017
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Intro to Foam Rolling

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Foam rolling is well-known in the running world, and for good reasons. Essentially it’s like having a personal massage therapist at home, that can benefit your running in so many ways. Training and hard workouts can cause little tears in your muscles that then rebuild to make muscles stronger. Sometimes these adhesions bunch together forming knots that can limit the movement of the muscle, thereby putting it at risk of injury. Foam rolling can help to break down these knots and return your muscle to full function. Rolling isn’t limited to the rehabilitation of injured muscles; it can be a beneficial tool in every aspect of training:

  • Boost your workout.  Maintaining fluid muscles contractions can enhance their mobility, range of motion, and improve posture while sitting, standing and moving around.  Improving general muscle function will translate into better workouts by having the muscles function at their full potential.  Foam rolling as part of warmup will helps to prime the muscles for the workout by increasing blood flow to the muscle and reducing muscle tightness that could negatively affect running form.
  • Reduce muscle soreness. We’ve all be victims of delayed onset muscles soreness (DOMS) which is the pain and stiffness in muscle that occurs from lactic acid buildup after hard workouts or an activity your body isn’t accustomed to.  Incorporating foam rolling into your cooldown can help to increase blood flow to the muscle, flushes out leftover lactic acid, primes the muscles for light stretching and helps your muscles repair.
  • Prevent injuries.  A lot of running injuries can come from having tight muscles that pull on joints and cause imbalances.  Rolling before a workout can help to remind the muscle to relax and reduce any compensation from excessively tight muscles.  Plus it’ll ensure that all the proper muscles are being used throughout the activity.

When using a foam roller, these are some general tips to keep in mind:

  • Roll back and forth over the targeted area for 30-60 secs.
  • If there is an exceptionally tight spot (aka a trigger point), work on the knot/adhesion then move onto a different area.  Return to the original tight spot to work on the muscle once it’s had a chance to relax.
  • Refrain from rolling over bony areas such as your knee caps.
  • If you have an injury, be cautious rolling over the affected area.  Too much direct pressure could worsen the issue.  Instead roll the areas around the injury to help loosen the surrounding muscles.
  • “Hurts so good” sensations are acceptable, but any pain that causes you to wince is best to avoid.

Here are the top 5 areas for runners to roll and how to do it:

  1. Quads:
    1. With both quads on top of the rollers, support your weight with your hands on the floor.
    2. Utilizing your arms for leverage, move the roller up and down the entire length of the quads being careful to avoid the kneecaps.
  2. Calves:
    1. Place both calves on top of the rollers and place your arms behind you to support you in a seated position.
    2. Move your hips back and forth to move the roller along the length of your calves.
  3. Hamstrings:
    1. Either place both hamstrings on the roller, or for a more intense roll cross one leg over the other with the roller under the lower hamstring.
    2. Using your arms as leverage, move your hips back and forth (similar movement to when you roll your calves) to move the roller along the entire hamstring.
    3. If doing one leg at a time, switch sides and repeat.
  4. IT Bands:
    1. Lying on one side, rest your hip on the roller.  Using your arms to support you, bring the opposite leg into a position that helps support your body weight.
    2. Slowly move your body along the roller around where the seam on the outer side of your pants would be.
    3. If it’s especially tender, don’t roll directly on the IT Band and focus on rolling the outer edges of your quads and hamstrings by slightly tilting your body forwards/backwards on the roller.
    4. Switch and repeat on the other side.
  5. Glutes:
    1. The glutes are a big contributor to injuries in runners.  Essentially using the same form as the IT Band, place one butt cheek on the roller and move it back and forth from the hip into the quad/hamstring region.
    2. Switch and repeat on other side.

Useful videos on technique can be found on YouTube for further guidance.

Jan 23 2017
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Habits for a Better Morning Workout

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Not all of us are bright-eyed and bushy-tailed first thing in the morning, and even those who are need a little planning to jump into a workout as soon as they’ve stepped out of bed. Rolling out of bed to a hot cup of coffee and breakfast sounds much more appealing than lacing up your shoes and heading out into a cold, dark morning. However, research shows there are many physical and psychological benefits to working out first thing in the morning: increases metabolism which keeps calories burning throughout the day; promotes endorphin release in the brain which improves your mood, positively starting your day; provides a sense of accomplishment knowing you’ve finishing training before the workday begins; and it can increase mental capacity allowing you to be more productive throughout the day.

If you’re someone who struggles with morning workouts, here are a few tips that can make it easier:

  1. Prep and plan: if you know it’s going to be a battle getting out of bed, have your clothes laid out, your music uploaded and iPod charged, and any extras you may need (credit card, gym membership, equipment etc.). This will eliminate any frantic hunts for your favourite shorts or headphones and will get you out the door in a jiffy.
  2. Set an alarm, or maybe two: There are several ways to ensure you actually get up in the morning. If setting one alarm isn’t enough, set two. Light alarms that gradually brighten the room as the scheduled wake-up time approaches are far less annoying than a blaring alarm clock. However if those are too passive, go for setting an alarm that is placed far enough away so that you’d have to get out of bed to turn it off. It’s easier to stay out of bed once you’re already up!
  3. Drink up: The average person sleeps about 7 hours per night, which is a long time to go without drinking any water. Water loss occurs during sleep through every exhalation, so get into the habit of drinking a glass or two of water as soon as you get up. Even the slightest bit of dehydration can reduce exercise performance. Be sure to drink up before, during and after your workout. For vigorous workouts, add some electrolytes into your water to help retain water in your system when you need it most.
  4. Eat something: It’s important to eat some kind of food prior to a workout. Typically you haven’t eaten for 8+ hours, so consuming a carbohydrate- and protein-rich snack/meal is ideal. Opt for slow releasing carbs like oatmeal, whole-grain toast, or an apple and pair it with a protein source such as eggs, Greek yogurt, or nut butter. Try not to consume too much fat before a workout. Some nuts or avocado is great, but no greasy bacon breakfast sandwich otherwise your interval session will be runs between bathroom stops. A proper combination of macronutrients will stabilize your blood sugar levels and be a great fuel source before intense exercise.
  5. Warm Up for a little longer: No matter how much you move around while sleeping, it’s not enough to leap out of bed and start a workout immediately. A longer warmup is necessary for a few reasons: it primes your nervous system for higher levels of energy exertion; it increase mental acuity; it loosens and lubricates your muscles and tendons; it increases your heart rate, respiration rate and oxygen delivery to working muscles. Incorporate some lower back exercises as well for increased mobility and stability, especially if you’re prone to back stiffness.
  6. Consistency is key: Waking up early and getting your workout done early becomes easier the more often you do it. Turning this into a positive habit that can be maintained throughout busy work weeks and everyday life is beneficial when time is limited and you want to continue working towards your goals.
Jan 16 2017
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Cold Weather Training Tips

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Snow and temperatures well below freezing levels aren’t typically found in a Vancouver winter.  We west coast folks are blessed with rain and temperate conditions, so when Mother Nature decided to throw a real Canadian winter at us, it sent the running population into a frenzy.  Combine the frigid temperatures with minimal daylight hours and the urge to stay inside to keep warm and dry, it’s tough to motivate yourself to get out the door.  Here are a few ways to make cold winter running bearable:

Dress appropriately
Wearing the right apparel during your runs will help to keep you comfortable and safe.  The key here is layering.  Start off with a lightweight, breathable base layer; anything made with merino wool is a great option.  Any technical material will wick away moisture from the skin, keeping you dry and warm.  Next, depending on the weather, add a windproof or water-resistant shell/jacket.  The most important thing is to stay as dry as possible; water-proof jackets aren’t as breathable and can cause you to sweat more leaving your clothes damp and cold underneath.  Complete your winter outfit with good socks, again merino wool is excellent, and gloves/mittens.  The benefit of layering is that if you begin to get too hot, it’s easy to de-layer and re-layer at any given point.

Stay safe
The days of winter are short and make most runs occur in the dark.  Thankfully there are plenty of streetlights around the city, but combined with even the brightest of jackets, runners are not often seen.  Wearing extra safety gear such as headlamps, reflective gear, and mini lights are a great start. They help you to see where you’re going and help others to see you.

Learn to adapt
Working out in the cold isn’t always the most comfortable; your nose runs, it’s harder to breathe, your hands and feet get cold, your eyes water and your cheeks sting. These are all part of the experience. Once you get used to running in sub-zero temperatures, the shortness of breath goes away, and wearing proper mitts and wool socks can help reduce any risks of frostbite. In really cold conditions it can be hard to determine your exertion levels especially when you aren’t sweating as profusely during hard workouts. It’s important to remember that even if you aren’t hitting your target pace, the effort exerted is still considered valuable training. Effort-based sessions are great and you’ll know when the weather is too extreme to safely train in. At that point adapt to doing an easier effort run and save the workout for another day, or hit up the treadmill.

Protect your eyes
Cold, clear days usually means beautiful sunshine and blue skies. However, if there’s ice and snow on the ground, the sun’s rays can reflect and be extremely harsh. Wearing sunglasses is an easy way to protect the delicate tissues of your eyes and can help prevent them from watering because of the cold or windy conditions.

Always have a change of clothes
Bundling up for a winter run is important, but remember that as soon as you stop, any sweat that has accumulated in your base layers will start to get cold very quickly. If you’re ending your run at home, jump in the shower and get warm clothes on as soon as you walk in the door. Heading for coffee with friends after? Be sure to pack lots of warm layers: tights, shirts, jackets, socks and for the ladies, a dry sportsbra. Keeping any wet fabric against your skin can cause a chill that’s incredibly hard to warm up from no matter how many coffees you have!

Don’t forget the H2O
Just because you aren’t sweating as much in cold weather doesn’t mean you don’t need to drink water during and after your runs. It’s just as important to remain hydrated during the winter as the harsh conditions can dry you out incredibly fast. If you’re taking fluids on your run, fill the bottle up with lukewarm fluids to prevent them from freezing or being too cold to drink comfortably.

Plan your route
Heaven forbid something goes wrong during a workout, but you want to be prepared for it if it does. Plan your running route ahead of time and let people know where you’re going. Ideally use a loop course that doesn’t take you too far from stores or residential areas so that in case of an emergency you’re able to get help or call for a ride home.

Jan 11 2017
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Getting back on track after the holidays

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The holidays have a knack for veering even the most dedicated runners off-track. The desire to stay warm inside, eat and drink with friends, and let loose easily overrides the will to go into the winter weather and exert oneself out in the elements. However, when the socializing lessens, reality sets in and leaves people fretting over the time “lost” from training. Remember that taking a break from training isn’t a bad thing. It allows people to decompress and be ready to hit the ground running for their spring goals. Returning to training can either be exciting or daunting. Use these tips to help ease yourself back into the daily grind:

  1. Sign up for a race/event
    It’s a lot easier to find the motivation to kick-start training again if there’s a goal/endpoint. Training for the sake of training is hard to get motivated for, but by signing up for a race it will keep you on track and accountable to put the time and energy into getting adequately prepared.
  2. Treat yourself
    There’s nothing quite like a new pair of shoes or piece of clothing to get you fired up to train again. If something as simple as having a new shirt to workout in is enough to get you out the door, it’ll be money well spent. Not a clothes person? Even buying a few new songs to add to your workout playlist can do the trick!
  3. Just put your shoes on
    One of the hardest things to do is the first run back after a break. There are so many negative emotions that go through peoples’ heads – of not being fast anymore, that it’s going to hurt, that they’re out of shape etc. A few weeks off isn’t going to deteriorate your fitness, just your mental strength. So head out on your favourite route and you’ll find once that first run is done, the endorphins will start flowing and you’ll breathe in some fresh air then remember exactly why you keep running. After that, you’ll be more willing to get out again and ramp it up.
  4. Start slow
    There’s no need to go and bust out an intense workout on the first day back thinking you’ll be right back where you were before the break. It’s smarter to ease into it by doing a couple easier runs and then gradually begin to add in some intensity as you get back into the groove. If you’re dying to get back into workouts, begin with some unstructured fartlek style workouts to get some turnover, or incorporate some hill repeats. These workouts are great strength builders but are effort based leaving you satisfied at the end of the session.
  5. Stay consistent
    Create a realistic schedule and adjust your day to facilitate your training. By staying accountable to a program it’ll recreate positive training habits. Simple things like: training with a run group/training buddy a couple times a week; meeting or coffee post-run so you have to get out the door on time; or signing up for a class to use as cross-training are all great ways to keep you accountable and consistent.
Jan 05 2017
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Planning an Effective Racing Season

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The start of a new year is associated with a feeling of possibility, motivation and determination that most hope to maintain through the year. However without an effective plan, goals and races fall by the wayside and can leave us feeling unfulfilled. With a strategic plan for a racing season, it’s easier to adhere to your goals and ultimately set ourselves up for success. While planning may take a little bit of time, patience and some restraint, being selective about the races you enter can be hugely beneficial for reducing risks of injury, burn-out and enabling opportunities to set new personal bests.

  1. Prioritize:
    Not all races are of equal importance during a racing season. Initially determine the goals you want to set for the season and create a plan based on that. What is the focus? Once that is determined (ie. setting a personal best; tackling a new distance; dabbling in trail races or road races), it’s easier to remain focused and on track.
  2. Pick a goal race
    Now that the main objective of the season has been set, you can choose what race is going to be the best choice for accomplishing that goal. During a season there are races that are sought after by many runners and can sell out quickly. If your goal race falls into that category it’s important to ensure you enter as soon as registration opens, and have a back-up plan if you’re unable to get into your top choice. There are many factors that go into choosing the focal race of the season: location, crowds, course, climate etc. as all of these things can play a role in the success of a race. Not good in hot weather? Don’t choose an event in the California summer. Aiming to attain the elusive Boston Qualifying time? Make sure the event is conducive to running fast times and is a Boston qualifying course!
  3. Set a performance target
    While it’s great to have a goal race, it’s important to have numerical goals as well. If it’s a distance you’ve never run before, then a personal best is inevitable. If it’s an event that you have done before, try and determine something you want to accomplish based on your past experiences. It’s important to have A, B, and C goals. ‘A’ goals can be seen as ‘inside voice’ goals, or ‘perfect day’ goals. They are the marks that you strive to hit on an ideal day if everything were to fall into place. Next is the ‘B’ goal; this is the goal that you can accomplish with proper training and preparation and doesn’t feel too lofty a goal. Finally, a ‘C’ goal is one where if it’s a terrible race day, you’ll still be happy with whatever happens. For more experienced runners ‘C’ goals tend to be merely completing the race. Having a spectrum of goals helps to avoid disappointment, and ensures a positive finish whatever the result may be.
  4. Establish a proper training cycle
    Depending on the goal race and your current fitness level, the length of a training cycle can vary. It’s not surprising that training for a marathon will require a longer build than the likes of a 5k. For experienced runners, 5-10k requires a 10-16 week plan, while half- to full-marathons are about 12-20 weeks. New runners, or people coming back from an injury may require a more gradual buildup.
    Many local run groups/crews or running stores will have clinics and workouts for people of all running levels. Joining a group can help to alleviate any stress over what kind of workouts to do, and can provide camaraderie throughout a training cycle. Hiring a personal running coach is another option for those who want a more tailored approach.
  5. Tune-up races
    During a buildup to a goal race, it can be beneficial to race in some shorter distances in order to establish a solid pre-race routine. So many race day stressors can typically be alleviated if the situation has been experienced before: pre-race meals; race etiquette; and other race day situations. The more often one races, the more natural the process becomes. Racing during a training cycle can also be used as a workout tool as they provide a more challenging workout than any solo run, and make for excellent benchmarks. They help to prepare for the mental and physical demands that come with racing so that by the time your target race happens, any race anxiety will be reduced.   However, try to avoid the temptation to over-race. With so many great races, it’s hard to pick and choose. Each race needs a role in the training and will ultimately help reach the goal that was set as a priority. Race a maximum of every 2-3 weeks. This will build race confidence and experience, but won’t cause you to be sick and tired of racing by the time the main race happens.
  6. Tapering is important
    No matter how long or short the goal race distance is, it’s crucial to properly taper. The distance of race will determine the length of the taper: short race distance = short taper period; and longer race distances = longer taper period. Be sure to trust in your training, coach, and teammates that everything that could be done for this event, has been.
  7. Plan for the after-math
    A race season isn’t finished when you cross the finish line. It’s good practice to debrief and evaluate how effective the race was. Was there anything that could’ve been done differently that would have bettered your performance? How can you use what you learned from this race to be better in the future?
  8. Allow time for a break
    Once the mental and physical stress of a training cycle is over, take a break. It may be hard sometimes when you’re feeling good and want to keep going, but know that your body needs to recuperate after a big effort. Regardless of if your targets have been hit or not, take a break from running in order to ensure you come back rested, strong and motivated for the next cycle.
Dec 31 2016
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Top 10 Highlights of Canada Running Series 2016

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December 31, 2016 – By Alan Brookes, Race Director

Thank you all for another remarkable year with Canada Running Series! More than 53,000 of you ran in this year’s Series. Another 5,000+ were volunteers and area managers. Tens of thousands more came out to cheer loved ones and friends. Together, you produced so many great moments. Of course, great moments are intensely personal: setting and achieving new personal goals; going the distance for a charity that is a vital part of your life, or in memory of a loved one; returning from a major injury, or coming back from childbirth to top fitness; qualifying to represent your country in the Olympic Games. What follows, then, is my own personal list of highlights from our year together. Even that has been enormously difficult to pick, so apologies to those I’ve missed!

My highlights, I think, reflect 3 key aspects of our 2016.

2016 was an Olympic year, and the exploits of our Canada Running Series stars featured prominently for me: our super-nice, fellow runners like Eric Gillis or Krista DuChene regularly lit up our races, and then went on to represent us and our country so proudly on the world’s greatest athletics stage.

Our ongoing, shared commitment to “building community through running” was another outstanding feature.

Finally, change was another important aspect of 2016. Just as we see an astonishing rate of change in the broader world around us, so our Series is caught up in this, driven by technology and the need to be fresh, new, innovative, to create a leading-edge, international-class running experience.

Here then, are my top 10:

  1. The unquestionable top story for 2016 was Ed Whitlock’s new M85 age group World Record of 3:56:34 set at Scotiabank Toronto Waterfront Marathon on October 16th. Ed has amazed and inspired us, has challenged us to do better, so many times since 2003 – when he became the first septuagenarian to go under the magic 3 hours at STWM – but this year took the cake! To say Ed’s remarkable achievement went viral would be the understatement of the year. From The New York Times to The Times of London, from Australia to Roumania, the silver-haired, 105 lb Milton-maestro captured the headlines.  Two days after the race, the Olympic Channel posted a video clip on their Facebook page. To date, it has 7,703,611 views! The clip on BBC Sport has another 595,797.  For me, to be right there, and at the post-race press conference where Ed with his usual sublime modesty chatted about the merits of his 20-year-old shoes and 30-year old singlet, was a very special moment. “They don’t make shoes like they used to,” said Ed. And as he continually reminds us, “Don’t Limit Yourself!’
  1. “Never give up!” Just two years after fracturing her femur in the same race, Krista DuChene, at age 39, came back from the glue factory to win the Banque Scotia 21k de Montréal in 72:30, and with it “prove fitness” to seal her final selection to the Rio Olympic Marathon team. Her unrestrained joy at the Finish Line was only equaled by the one she gave at that Rio Finish Line in August. Krista remembers, “When I crossed the finish line [at Montréal 21k], the memories of the last time I participated in this race came soaring back. In 2014, with 500m to go, I broke my leg. I was limping along and in the crowd I heard someone shout ‘Crawl if you have to, but finish your race.’ I knew at that moment the injury was serious, but had no idea how serious it was. The race organizers were fantastic. They are like my family. They helped me and supported me. The care I received at the hospital was also extraordinary. Two days after my surgery, I told myself that I could make the Olympic standard in one year and that’s what I did.”

  1. The other side of what we do at CRS, besides athletic performance, is building community through running and your combined performance for community in 2016 was nothing short of spectacular. Together, you raised $5,595,834 and created vital awareness for a record 342 mostly-local charities. To put that in perspective, that’s an average of $104 raised for every participant across the entire Series! I could fill all of this Top 10, certainly a Top 100, just with stories of great courage and achievement amongst our charity runners. As examples, let me mention two, both in the Scotiabank Charity Challenge at STWM.

    Four years ago Robert MacDonald fell 30 feet while vacationing in Los Cabos, Mexico. He dislocated his spine in two places, fractured nine vertebrae, broke eleven ribs and his scapula, and punctured a lung. The fractured vertebrae pinched his spinal cord, obstructing vital blood flow; the longer the obstruction went on, the more extensive the damage. He was given a 5% chance of ever being able to walk again. Cared for by the physios at Toronto Rehab Institute, maniacally determined, Robert worked tirelessly, one step at a time. Last year, he completed the Scotiabank Toronto Waterfront Half-marathon. This year he formed Team “I Will” and together they finished the full STWM 42k, raising a fabulous $90,000 for the institute (see header photo at top). The journey: “First patient. Then fundraiser. Now Board Member. Always a Believer.”

    Last year JP Bedard astounded us by running a Triple STWM – that’s running the Waterfront Marathon 3 times, back to back to back, the final time with every else from the mass Start – to raise awareness for survivors of childhood sexual abuse. This October JP went a few steps more, forming “JPs Team”, successfully completing four x STWM, or a total of 168.78 kilometres, and raising funds for Gatehouse and Little Warriors. JP began his journey at 2pm on Saturday and it was a special moment to be at the Finish line his final time around on Sunday afternoon with his family, friends and JPs Team.

  1. Fun, combining tradition and innovation! With the support of our new partners Race Roster, we added an entirely new twist to our 38-year old Race Roster Spring Run Off with the “Kill The Hill Challenge”. A complete set of results were generated for everyone’s time running the last 365 yards up the (in)famous Spring Road Hill for both 8K and 5K. Our inaugural winners were Luka Senk (79.7 seconds) and Pascale Gendron (1:34.9) in the 8k; to Miles Avalos (79.0) and Jenni Dwyer (1:40.2) in the 5k. We’re gearing up to challenge those High Park Hills and #killthehill again on April 8th, 2017. Can you take those records down?
  1. Running crew support was everywhere in CRS 2016 and the energy, passion, caring and “crew love” enormously helped bring our races alive. From The “Montréal Mile” hosted by East Laurier Running Club and the RunTOBeer fun run with La bière St-Ambroise brewery to launch Banque Scotia 21k weekend; to the Tribe Fitness paddling pool with pink flamingoes on the Toronto Waterfront 10 course; the Parkdale “Tunnel of Love” at 41k into STWM; to the Fraser Street Run Club vs East Van RC community challenge to raise funds for Watari & the Breakfast Club in the rain at Eastside 10k, you guys were super-dope! Through the rain, monsoon! You ran, you cheered and you volunteered to make it happen. Better weather planned for next year.
  1. The success of the 1st annual Toronto Waterfront 10. It was a celebration of running! As many of you who’ve been part of the Series for a while know, we’ve always had a major Spring 10K and STWM in the Fall to anchor CRS in Toronto. After several years of discussions and finally collaboration with the City and Mayor John Tory’s office, a butterfly emerged and took flight with the Toronto Waterfront 10. An enormous thanks to the 6,200+ who came out to our fresh, new, urban Toronto race, and to all the running crews and clubs who were a vital part of the design, planning and execution of the event that is a definite keeper! It also provided a wonderful platform for a Rio send-off for 3 of our Olympic marathoners, Eric, Reid and Krista, complete with Brazilian drummers, samba dancers, the Consul General of Brazil, the Mayor, the Canadian Olympic Foundation, and MP and former Olympic marathoner Peter Fonseca.
  1. The strength and depth of women’s distance running in Canada, that we saw month after month in CRS 2016. Besides trailblazers Krista and Lanni Marchant, we had the great pleasure of racing with Rachel Hannah, Natasha Wodak, Dayna Pidhoresky, Rachel Cliff, Leslie Sexton, Tarah Korir, Erin Burrett, Neasa Coll, Erin McClure, Bianca Premont, Sandra McLean, and more, from coast-to-coast and all year round. The injuries, setbacks, and battles many of them had to face, particularly Natasha, Rachel Cliff and Lanni, as well as Krista, was especially inspiring. I also had the added pleasure of seeing some of the outstanding performances from our strong women at the IAAF World Half Marathon Championships in Cardiff in March, at the Run Barbados Festival in December, plus Rachel Hannah’s 2016-top-ranked 2:32:09 in Houston in January, as our regular CRS stars represented us so proudly on the world stage.
  1. Innovation and design. Symbolized by our 2016 race t-shirts and medals, especially the Eastside 10k and the STWM 2016 participant shirt; the latter designed by Parkdale Road Runner and artist Mango Peeler. From our beginnings in 1990 we aimed to provide “t-shirts you want to wear not wash the car with!” Many of you, including Reid Coolsaet commented on the STWM shirt, as a serious keeper. It truly was artwork at the races. On the same theme of innovation and design, our image to the world, I’d want to add our beautiful new websites, RunCRS.ca and www.STWM.ca, our first-ever app, for Scotiabank Toronto Waterfront Marathon, available from the App store, and our STWM “live” broadcast that was watched by more than 70,000 people in 129 countries!
  1. Eric Gillis and Krista DuChene delivered outstanding, professional performances once again on a tough day at STWM, to claim the Athletics Canada National Marathon Championship crowns and become CRS 2016 Overall Champions.  “Toronto (Waterfront Marathon) was the icing on the cake after coming back from becoming an Olympian and winning a national title. I couldn’t ask for a better season really,” said Krista. Eric’s 10th place in the Rio Olympic Marathon was truly outstanding – the best placing by a Canadian since Drayton’s 6th in 1976. He then came back just 7 weeks later to cap it off, with us, on October 16th.
  1. I’m a bit embarrassed by this one, but want to include my own induction to the new City of Toronto Sports Hall of Honour in February as a “Builder”. Last year was my 30th year of getting permits to organize road races in Toronto [before expanding to Montreal and Vancouver in 1999]. I wasn’t sure if I’d get an award or a ride to the airport. The smart money was on the latter. But life is full of surprises, and I truly appreciate the recognition, along with the likes of Milos Raonic, Marilyn Bell (Legend) and Archie Allison (Builder) from Variety Village. This one was for ALL of us. If its one thing I’ve learned in 30 years, its that you can’t do it on your own. Thanks. Let’s make the next 30 years even better. Together.
Dec 20 2016
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Holiday Travel Tips

Five Healthy Holiday Travel Tips

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December 20, 2016 – by Kim Doerksen

The holidays can make it difficult to maintain a healthy eating and training regime due to the ever-changing schedule of family visits, parties and indulgent dinners. Throw in the additional stress of travelling during one of the busiest times of the year and it’s easy for bad habits to set in. We have a few tips to help ease the strain of travelling during the holidays which can be used when travelling to far away races too!

1 – Get some sleep.

Sleep is crucial to maintain a sense of normality. Losing even a few hours of sleep can substantially decrease daytime alertness, and subsequently performance levels at races or tolerance of long family visits. Lack of sleep can cause you to overeat to compensate for low energy levels, cause dizziness and lethargy, and ultimately affect your mood. No one needs to come into a big holiday event with an attitude like the Grinch.

2 – Pack healthy snacks.

Airplane food, well most packaged food, is high in sodium and preservatives, which are neither satiating or hydrating. Instead, bring your own supply of raw trail mix, crackers, veggies, or even a full sandwich/wrap if you know it’s going to be a long time between homemade meals. Most airlines allow fruit on board, and as they’re the perfectly natural packed food, throw an apple and banana in your bag for a quick fix. Be sure to check any flight guidelines ahead of time in case there are certain foods that aren’t allowed.

3 – Bring an empty reusable water bottle.

Staying hydrated is one of the best ways to keep everything functioning normally. Opt for water instead of high-calorie juices or diuretics like caffeinated drinks and alcohol. The dry air in planes can dehydrate you, causing your nasal cavities/sinuses to dry out which can be an entry point for viruses. By drinking lots of water during any travel, it’ll not only ensure you stay hydrated, it will reduce the risk of illness from airborne viruses.

4 – Keep moving.

Aside from bringing your running shoes to use during your holidays, it’s important to keep moving during your travelling time. While waiting for flights, take a walk around the terminal and take the stairs instead of escalators or elevators. While on the flight, walk up and down the aisles and stand up to stretch as often as possible. It’s not good for our bodies, or our digestive systems, to remain seated for hours on end. Reserving an aisle seat is a great way of making it accessible to get up and walk around at will. Moving helps to keep proper circulation, restrains you from eating out of boredom, and keeps your muscles and joints as mobile as possible.

5 – Wash your hands frequently.

It’s easy to get sick while travelling. During the holidays, transportation hubs are far more crowded than usual. It’s flu season and people are more stressed which leaves their immune system in a slump. Wash your hands as frequently as possible and carry a travel sized hand sanitizer in case you can’t get to a sink. It’ll help to reduce your chances of getting and spreading germs on your travels.

Wherever you’re going over the holidays, we hope you have a safe trip and look forward to running with you in the New Year!

Dec 13 2016
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Staying Fit Through The Holidays

By | General, Newsletter | No Comments
December 2016

As soon as the calendar turns to December 1st and the holiday season hits, even the most dedicated of runners tend to fall off their training regimen.  Instead of training, people’s agendas fill up with festive dinners, parties, and other social gatherings.  As it’s nearly impossible to resist all temptations, here are five ways to keep oneself in check during the holidays and avoid having months of training go to waste over four weeks of indulgence.

1 – Make a schedule

By planning runs around work parties and other obligatory social gatherings, it’ll be less likely workouts get missed.  Most get-togethers are planned ahead of time, so plan runs around them.  Know there’s going to some rockin’ around the Christmas tree in the evening?  Run in the morning.  If a schedule is set, it’s easier to adhere to.

2 – Find a buddy

Having someone to be accountable to makes a big difference when staying on track with training at any time of the year.  Whether it’s a colleague, a friend, or a training group, make sure you don’t leave them hanging!  Use it as an opportunity to catch-up with out-of-town friends, or get an extra push in a workout.  The camaraderie through the cold and dark days is invaluable.

3 – Up the intensity

Trying to get in long runs or high mileage during the winter isn’t always feasible.  When commitments arise and only leave a short window of time to get a run in, up the intensity and get more bang for your buck.  Doing a 30-45 minute fartlek or hill session will provide a fitness boost and be far more efficient than taking it easy for the same duration.

4 – Avoid temptation

When buffet tables become more common than sit-at-home meals, it’s easy to get eyes bigger than your stomach.  Add in happy hours, and desserts galore, the calories can sneak in without you even noticing.  There will always be a time to indulge, just try not to make it a habit.  When options are aplenty, pick and choose, or find a dinner buddy to split treats with.  That way you can indulge in twice the amount of treats, with half the guilt.

It’s not what you eat between Christmas and New Year’s, it’s what you eat between New Year’s and Christmas – Vinnie Tortorich

5 – Cross-train

As the weather takes a turn for the worse, sometimes the conditions aren’t ideal for running.  Use this as a way to fall back in love with spin classes, the pool, or the gym.  These activities are great alternatives to the monotonous pavement pounding runners adore, but will help keep you in shape and avoid injury when the running mileage ramps up again.

Dec 07 2016
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gift registrations

Canada Running Series Gift Certificates Now Available!

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Surprise the runner in your life this holiday season with a gift certificate to their favourite race!

Gift registrations are available for every race in the 2017 Canada Running Series in Vancouver, Toronto and Montreal. Eligible races include:

Race Roster Spring Run-Off 8k, 5k & Kids Run | Saturday April 8th 2017

Banque Scotia 21k de Montreal et 10k, 5k et course des enfants | Saturday April 22nd – Sunday April 23rd, 2017

Toronto Waterfront 10 | Saturday June 24th, 2017

Scotiabank Vancouver Half Marathon & 5k | Sunday June 25th, 2017

Vancouver Eastside 10k | Saturday September 16th, 2017

Oasis ZooRun 10k, 5k & Cub Run | Saturday September 23rd, 2017

Scotiabank Toronto Waterfront Marathon, Half Marathon & 5k | Sunday October 22nd, 2017

How to purchase a gift certificate:

Visit the registration page of the race of your choice (listed above) and select “Gift Registrations” from the left side menu.

After you checkout, Race Roster will email you a unique, 100% off code to pass along to that special someone.

Gift registrations are available all year round or until the race sells out, so you can give the gift of running for any occasion.

Gift certificates are non-refundable but giftees may transfer their race to another runner or sell their spot in the race via the event transfer tool.

Please send any questions regarding gift certificates to info@canadarunningseries.com.

Dec 06 2016
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Olympians Gillis and DuChene Win Canada Running Series Overall Titles

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December 6th, 2016. By Paul Gains

As he crossed the finish line of the 2016 Scotiabank Toronto Waterfront Marathon in fifth place, Eric Gillis knew he had capped off a brilliant year.

The 36 year old Guelph, Ontario resident won both the Canadian championship and the overall Canada Running Series title with this performance in Toronto. And, coming just nine weeks after a superlative 10th place finish in the Rio Olympic marathon, it signaled he has more running in his legs – not to mention a little more cash in his bank account.

The CRS overall winner earns $5,000.

“As soon as I finished Toronto (Waterfront) I assumed that my points would have been enough from the three races to probably win (the CRS title),” the three time Olympian admits. “It was on my mind. It was one of the reasons I went out to Vancouver to race the Eastside 10k in September. Credit to (race director) Alan (Brookes) for putting the series together and for putting that amount of money up for winning the overall series. I feel really fortunate to be the overall champion.tf_tw10-16_5152-jpeg“There is not a lot of guaranteed money in this sport. Until I finished that race in Toronto – you have to finish all three races – so you can’t take anything for granted. It gets myself out racing on Canadian soil which I enjoy. It’s definitely a help to have that $5,000.”

Along with scoring the maximum 60 points by winning the Canadian marathon championship as well as the Vancouver Eastside 10k, Gillis emerged the victor at the Toronto Waterfront 10k which he used to gauge his fitness going into the Olympics. His total points score of 180 easily beat second place Kip Kangogo.

Kangogo, the Kenyan born Lethbridge resident, who gained his Canadian citizenship two years ago, finished with 142 points on the strength of his silver medal Canadian Marathon Championship performance in Toronto (9th place overall) and a pair of victories at the Scotiabank Vancouver Half Marathon and Banque de Scotia 21k de Montreal. The latter two events were lesser weighted in terms of point value than the three events Gillis won.

The Toronto Waterfront Marathon, for instance, is an IAAF Gold Label event the highest international level awarded by athletics governing body. Kangogo, who is equally supportive of the Series, earned $2,000 for finishing second.

The women’s overall winner was another Olympian, Krista DuChene. She topped the table with 165 points having won the Canadian Marathon title and the Toronto Waterfront 10k, which were both worth 60 points. Her victory at the Banque Scotia 21k de Montreal earned her an additional 45 points.

This isn’t the first time DuChene has emerged at the top of the CRS points standings. She also won the overall CRS title in 2012.

“The funny thing is the first time I won it I didn’t even know,” the 39 year old from Brantford, Ontario says laughing. “Now obviously, having run with Alan all these years, first of all it’s an honour, I never take my competition lightly. So to win the series overall is an honour.

“I think the three races that I won, that allowed me to win the series, all three were pretty important. The Montreal Half Marathon was where I proved my fitness to get the (Athletics Canada) stamp of approval for Rio. And it was the first time I had run the course since I broke my leg on the course. So that was pretty special.”

“And the 10k was the first time that race had been run. So that was exciting to run and win it for the first time. Toronto (Waterfront Marathon) was the icing on the cake after coming back from becoming an Olympian and winning a national title. I couldn’t ask for a better season really.”310_ij_21kmtl_a0959On January 9th DuChene will turn forty and has her eyes set on beating some of the Canadian masters records as well as improving her personal best times. No shopping sprees are planned so the $5,000 CRS prize will help pay down the mortgage on her house.

The Canada Running Series also recognizes the achievements of the country’s best masters runners too. Kevin Smith (Mississauga) by the slimmest of margins (93 to 91) beat Jerry Ziak of Vancouver to the overall men’s masters title. He earns $1,000 while Ziak takes $500 for second. The pair never met in head to head competition.

Montreal’s Sandra McLean was overall women’s masters champion taking maximum points at the Banque Scotia 21k de Montreal (45 points) and at the Scotiabank Toronto Waterfront Marathon (60 points).

While the Canada Running Series serves runners of all ages and abilities there is also an incredible fundraising initiative which accompanies the program. In 2016 more than 53,000 runners raised a total of $5,595,834 for 342 mostly local charities. That translates to roughly $104 for every participant in the series.

The 2017 Canada Running Series launches April 8th with the Race Roster Spring Run-Off 8km an annual tradition in Toronto’s High Park for almost forty years. Some exciting changes lie ahead for the Series including the inclusion of both a 5km and 10km with the Banque Scotia 21k de Montreal, an initiative designed to give more runners an opportunity to participate in a spring time event.

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For more information:
https://canadarunningseries.com/#races