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Modo Spring Run-Off 8k

Mar 11 2015
0

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
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Take a Hike Foundation – “The Barn”

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A single visit to “The Barn” at John Oliver Secondary on Vancouver’s Eastside will give you a clear idea of what Take a Hike Foundation is all about.

03-10-totemThis is where a large piece of timber is housed, now slightly chiseled away at by the students in the program, and in a few weeks time after much dedication, learning, and hard work it will be standing vertical as a completed Totem Pole. The many kayaks and activity gear stored in the neighbouring Take a Hike office only further explains the key components and teaching models of this particular at-risk youth program.

03-10-kayakTake a Hike, a full-time alternative education program, takes a slightly different approach to their curriculum than most. Their formula for teaching at-risk youth involves a much more hands-on restructuring of the academic lessons from the classroom, where many students find it difficult if not impossible to succeed.

“We take what happens in the classroom outdoors. We recently restructured a physics lesson by putting the kids on snowshoes,” says Jaydeen Williams, the Program Director at Take a Hike Foundation.

While the faculty draws on the adventure-based learning component of the program frequently, it isn’t all just outdoor activities. The program offers a distinct and unique advantage to its students through the support of a full time Clinical Therapist, Pete Prediger, who helps to understand the various elements of each student’s challenges. Ultimately his involvement with the students of Take a Hike provides a foundation of compassion and support while the program as a whole helps to show the students a way of life they have yet to experience first-hand.

Whether dealing with issues like substance abuse or worrying about a sibling they haven’t seen in four days, the Take a Hike staff not only understand the real-world problems associated with their youth, but are active in reaching out to discuss these issues with them one-on-one.

“Our resources paired with our caring and empathetic staff is what makes Take a Hike truly different,” says Jaydeen.

03-10-boardThe difference that this program has made on the budding lives of their youth is immeasurable, but certainly emphasized when graduated students later get in touch with the alumni to express their increasing understanding of the program’s teachings, as well as their gratitude.

Recently the program came in contact with a 2006 graduate’s success story when he decided to show his appreciation by donating to the cause along with his family members. Eric is now managing a dozen employees for a large retail shopping centre and working towards his Diploma in Security and Emergency Management, and says he is “most proud to be self-dependent, free of debt, and in good health.”

As active participants in physical, hands-on ventures, Take a Hike is a charitable foundation in the upcoming Modo Spring Run-Off 8k event happening on Sunday, March 22nd at Stanley Park in Vancouver. Show your support to this particularly active youth-at risk program by visiting springrunoff.ca for registration or donating here.

NEW THIS YEAR!

  1. Modo will be matching all donations up to a total of $2,500!
    Double the impact of your donations before the Modo matching funds run out!
  2. Fundraise your way to great prizes!
    The top 3 fundraisers will win a FREE entry into either the Scotiabank Vancouver Half-Marathon & 5k (June 28) or Vancouver Eastside 10k (September 19)!

About the Modo Spring Run-Off 8k

The Modo Spring Run-Off 8k is part of the prestigious Canada Running Series, Canada’s largest and most-prestigious running circuit with 8 events of varying distances in Toronto, Vancouver and Montreal. We are dedicated to the sport and the neighbourhoods we run in. Building Community Through Running, that’s what CRS is all about. To register and learn more about the Canada Running Series events, please visit runcrs.ca.

Mar 09 2015
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Power Up Your Run

By | Community Leaders, Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

It’s OK if you can’t touch your toes.

Yoga can benefit athletes physically as it builds strength, endurance, stamina, and increases flexibility. It also teaches you to breathe more efficiently, improves mental focus, and can help you stay calm and centered during challenging situations. When you practice yoga, you are in a space where you are practicing postures and being encouraged to drop the performance based process. This can help relieve stress and anxiety and help relax your body in the moment.

It can also be translated to a great cross training tool for runners. During your training for the Modo 8k, you can incorporate these postures into your training program. You will experience a steady development of strength that will last your entire life. Remember: strong flexible muscles can help maintain a healthy, less injury prone body and a relaxed mind.

03-09-yoga-lungeHigh Lunge

Stack the right knee over the right ankle and walk the left foot behind you. Lift high onto the ball of the foot. Press your inner left knee up and engage the thigh muscle. Keep bending the right knee until the right thigh is parallel to the floor. Push into both feet and lengthen the upper body. To challenge yourself, slowly lower the back knee to the floor 5-10 times to strengthen your legs. Keep the abdomen lifted and engaged the whole time. Breathe slowly and evenly.
Opens the hips and groin, strengthens the lower body and improves balance and stability.

03-09-yoga-warriorWarrior Two

Stand with feet below the wrists. Turn the right foot out so it lines up with the center ankle, center knee and hip. Bend your right knee until the thigh is parallel to the floor. Push strongly through the left leg and the outer edge of the left foot. Keep your spine centered lift your chest and engage your abdonminals. Extend through both arms and breathe evenly. Take 10-15 breaths on each side.
Opens the hips and groin, strengthens the whole body, improves balance, and stabilizes the hips and pelvis.

03-09-yoga-plankPlank

Place forearms on the floor. Stack your shoulders over your elbows and walk your knees back until your hips are in line with your shoulders. Lift your knees off the floor with toes tucked under. Lift inner knees and engage thigh muscles. Keep abdominal muscles engaged and front ribs lifted in. Keep a long, toned upper torso. Breathe slowly and evenly. Stay as long as you can keep breath even and proper alignment. To modify place knees to the floor.
Strengthens the whole body, builds endurance and stamina.

03-09-yoga-treeTree Pose

Standing on the right foot, lift the left foot and place it on your inner shin or thigh (not on the inner knee). Push strongly through the standing foot and engage the right thigh muscle. Lengthen your tailbone and lift the abdomen. Keep the hips aligned. Lengthen and lift the spine and chest. Extend the arms up over your head and balance for 10-15 breaths.
Strengthens the lower body and opens the hips. Improves balance and coordination. This pose leaves you in a state of rejuvenation.

Mar 04 2015
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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

Mar 03 2015
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Beer Mile World Champion To Run Vancouver’s Modo Spring Run Off 8K

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By Paul Gains (@PaulEGains)

TORONTO March 3rd 2015. Although his personal best times won’t frighten Canada’s Olympians Corey Gallagher has been the subject of media articles right across the continent.

On December 3rd, 2014 Gallagher won the Flotrack Beer Mile World Championship in Austin, Texas with an ‘unofficial’ world record time of 5:00.23. An American by the name of James Neilsen laid claim to the record with a 4:57 clocking, run solo and recorded by his wife.

Now, the 27 year old Winnipeg native will line up in the Modo Spring Run-Off 8k race in Vancouver, March 22nd as one of the sport’s newest personalities. The race, held in picturesque Stanley Park, kicks off the 2015 Canada Running Series.

It has long been known that runners enjoy beer and over the years the major brewing companies have poured millions of dollars into road racing.  The ‘beer mile’ seems a natural progression.

Competitors chug a beer at the start of each of the four laps of the track and try to maintain running efficiency. The popularity has even seen former cyclist Lance Armstrong attempt the feat – without success.  The Flotrack Beer Mile World Championships attracted a stellar field competing for the $2,500US first place prize money although repeated attempts to get Jim Nielsen to compete were unsuccessful.

Among those Gallagher crushed in Austin, Texas that day was the 2013 IAAF World Championship 800m silver medalist, Nick Symmonds.  The American, who was also 5th in the 2012 Olympic 800m final and has a personal best mile time of 3:34.55 (roughly equivalent to a 3:52 mile), left Austin with respect for his newfound friend. He could finish only 7th in a time of 5:41.71.

“The thing about Corey is that he is a good runner, but not a world class miler by any means,” Symmonds explains. “However, when it comes to chugging a beer, or four, I’m not sure there is anyone in the world who can beat him. Combine good running skills and incredible drinking skills and you have Corey Gallagher, the world’s best beer miler.”

Symmonds ran a beer mile in 5:19 two years ago following the London Olympics. His participation attracted much attention. So when he turned up in Austin it was a major coup for the Flotrack Beer Mile World Championship. Gallagher certainly enjoyed hanging with the track star.

“Nick and I were together almost every night (in Austin) and after the event we went out and partied,” Gallagher says of the world championship race.

“There was so much respect. After the event we were hanging out and he said ‘I don’t get it, I am like a 3:50 miler and what have you run?’ I said I had never really run a mile. I have run 1,500m in 4:03 (roughly equivalent to a 4:21 mile). And he said ‘I am 30 seconds faster than you.’ It was really funny to hear that.”

Photo Credit: Flotrack

Photo Credit: Flotrack

Gallagher is a postal worker who takes his training very seriously. Running between 75 and 80 miles a week he ran the 2014 Toronto Yonge Street 10k in 30:32. That earned him a credible 10th place.

“When training for the beer mile I am not just sitting there chugging beer after beer because it’s kind of counterproductive,” he emphasises. “You have to be fit to do it. You can’t just be a strong drinker.

“I like to have a few drinks now and then but, generally, it’s pretty low key. I work at Canada Post and I work at Stride Ahead Sports, a local running store, and then trying to get all the running in, get all the mileage in, I just don’t have time. But after the end of the week, or, after a hard run, I like to have a nice beer.”

In August last year he ran 5:01.6 at the Manitoba Summer Beer Mile in his hometown and so came into the world championships as a favourite. Since runners can choose their own particular brand of beer, as long is a minimum of 5% alcohol content, he was surprised to see all but two of his competitors copied his choice of Bud Light Premium.

He admits that the beer mile was originally a lark that he happened to be good at despite the fact that he is a moderate beer drinker.

“It was just one of those goofy things,” he recalls of his start. “I was always a runner, running at the University of Manitoba. We would go out in March and clear the track of snow and do (a beer mile). You would look on ‘Beermile.com’ and see some of the fast times people run.

“I think the first time I ran one I ran 14 minutes. I was throwing up, it was an awful feeling. Then they convinced me to do another one. I kind of learned how to prep my stomach, not eat too much before. Along with that I am a bigger runner, bigger stomach, and was able to hold it down then came the fitness and just being able to run that fast.”

Gallagher says his training includes drinking large quantities of water – not beer – on top of a big lunch, before going out for a distance run.  His fellow postal workers have praised him although with reservations.

“It has been pretty good (at work),” he reveals. “Everyone has said things but I don’t think they really understand the time that went into it. They really appreciate it and think it’s cool. But it is kind of the long running joke ‘he will finish his route faster if you just give him a beer.’ I don’t think they fully understand how much I run.”

Although the winter has been especially hard in Winnipeg, and he has been forced to spend an inordinate amount of time on the treadmill rather than risk injury on the icy streets, he is optimistic that he is in better condition than he was this time last year.

“The Modo Spring Run-Off 8k is going to be the rust buster of the year,” he reveals, “and I will see where I am at. Then it will be the Toronto Yonge Street 10k and I’ll see if I can get a p.b. there.

“Usually I just race around Manitoba. I don’t get too far out of town just with work, being busy, and stuff like that. But this last year I ended up doing the Toronto Yonge Street 10k, and had a really good time there. It’s a great race they put on there with the Canada Running Series. So now I want to branch out and get a little more competition.”

While his focus at the Modo Spring Run-Off 8k is to run fast – he has set a goal of running well under 25 minutes – following the race he will enjoy a beer with other runners at the Stanley Park pavilion.

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For More Information and race registration:
http://www.canadarunningseries.com/spring8k/index.htm

 

 

 

Feb 27 2015
0

Bedtime Yoga – Rest, Relax, Rejuvenate

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by Katherine Moore (@RunningIntoYoga)

Sleep is extremely important to your health and wellness, achieving your goals and feeling great. As you are winding down after a long day of work or after a Modo 8k training run, try a few Restorative Poses to set you up for a complete restful sleep. You will feel rejuvenated and refreshed in the morning.

Yoga activates the parasympathetic nervous system, helping the body and mind calm down and it is a great stress reliever.

02-27-yoga-baddhaBefore you begin turn off any electronics and dim the lights.

Start in a comfortable seated position. Bring the soles of your feet to touch (Seated Baddha Konasana) and allow your hips knees to relax and open naturally. To make this position more comfortable, sit on a block or a pillow to allow the knees to relax below the hips. Close your eyes and connect to 10-15 breaths.

 

Low Lunge

02-27-yoga-lungeFrom your seated position, come onto hands and knees, and step your right foot forward. Stack your right knee over your ankle. Left knee on the floor toes tucked under. Relax your shoulders down and lengthen your spine forward. Allow the hips to soften and relax. Close your eyes and take 10-15 breaths. Repeat on the other side.

 

Cow Face Pose (Gomukhasana)

02-27-yoga-cowFrom hands and knees, place your right knee forward and slide your left knee closely behind. Separate your feet and slowly sit down in between your heels. If you need to elevate the hips adjust by sitting on a pillow or block. Relax into the outer hips and lengthen your spine. More open in your hips walk your hands forward and fold. Close your eyes and take 10-15 breaths.

 

 

To complete this short sequence put your legs up the wall (Viparita Karani) for 20 breaths.

02-27-yoga-viparita

 

Finish in bed in Corpse Pose (Savasana) and enjoy a peaceful nights rest

Nighty Night

02-27-yoga-sleep

Feb 26 2015
0

Running Therapy

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

VANCOUVER February 26th 2015. Digital Champion Alison Page is a Vancouver based stylist who specializes in food and lifestyle photography. Her hobbies include eating amazing food and drinking local craft beer, so keeping active is very important! Spending so many hours behind the lens, running is Alison’s quiet time where she can disconnect, refresh and reboot. Alison started running a few years ago and has found it to be a great way to meet and connect with people! You can connect with Alison on Twitter and Instagram.

Running Therapy. By Alison Page.  

Running used to be a chore to me.  I used to associate it with obligation or guilt.  Growing up, it was what I had to do for training in between basketball games, when I was in Graduate School it was the exercise I knew I should be making the effort for because it was the form of exercise I convinced myself I had time for in between my studies… But I consciously avoided running and replaced it with more work…  I never thought running would be one of the key factors in helping me through one of the most emotionally challenging times in my life.Alison Page Blog 4

Personal Therapy – I’ve been an anxious person for as long as I can remember, very tough on myself, competitive, afraid of failure and making mistakes… I wouldn’t try something new unless I knew I would succeed at it.  A stressful time at Graduate School lead to my decision to take a break from my schooling in Sciences, and this confusing break was soon followed by the very painful end of the significant relationship in my life.  This left me in a very challenging emotional headspace a few years ago.

I found myself working at an interim job that didn’t fulfill me creatively and I knew wouldn’t lead to a career that I would be passionate about.  I felt like I was hitting quite the bump in the road. What I didn’t know, is this job would surround me with the kindness and patience I needed during this time in my life and introduce me to the person who would inspire me to run.

I was fortunate to meet some amazing women at this office where I worked, one of whom was the key factor in supporting and fostering my foray into running.  Wendy and I met at work during my lowest and most vulnerable emotional state.  She was so kind and patient, she could see that I wanted to get out and do something for myself that I’d been avoiding, but she could also sense that I was anxious and self-conscious about how out of shape I felt.  It took her offering to run with me 6 times (and me self-sabotaging by “forgetting my gear”) before she coaxed me out on a short and slow 2K run one rainy day after work.

Wendy’s running experience is impressive.  She has run Full Marathons and countless Half Marathons all over North America, and the idea of running with her had been intimidating.  What I would learn about Wendy, was that her amazing running record was matched by her equally amazing kindness, patience and support.  She got me out running and every week, we added a few more kilometres and a few more ounces to my self-confidence!  Two years ago the idea of a 10K run seemed impossible and made me incredibly anxious, and the idea of running a half marathon seemed absurd.  My goal for next year is a Full Marathon and the only thing that scares me about it is how my knees will feel after I complete it.

Alison Page Blog 2Group Therapy – My running group that I met through my former job pushes me to meet my running goals and is a great network to learn about health and nutrition.   I was fortunate to find a group to run with at work, but in Vancouver, there are so many great groups to run with if you are in need of support!  Tight Club, East Vancouver Run Crew, The Running Room (to name only a few)!

Running is the same as most challenges in our lives.  It’s about setting small personal goals, no matter how small they seem at the time, and building on them. My goal last year was one Half-Marathon and I completed two.  This year I’m hoping to complete 3 Half-Marathons and for 2016, a Full Marathon.  The most common thing I hear from people when I talk about my running is “Oh, I could never do that “,  which is exactly how I used to think.  As much as we are training our bodies, we also are training our minds to accomplish something we didn’t believe was possible.  I’ve found this incredibly helpful when thinking about my running goals, as well as those goals that I have for my career and for my personal life.   Running has become my therapy, my peace and quiet, my time I take for myself, my time to clear my head.  Instead of scheduling a run around my work, I often schedule my work around my run.

I know it sounds cliché and cheesy (people who know me, know how much I love cheese), but I say it often and it really is true:

“If I can do it you, so can you!”

 

 

Feb 20 2015
0

Take a Hike Student – Erin

By | Modo Spring Run-Off 8k | No Comments

Not every student fits into the mainstream school system, but that’s where the Take a Hike Program comes in. Each week leading up to the #Modo8k we’ll meet a new student and hear more about this fantastic program.

Meet Erin, a 2009 graduate from the Take a Hike Program.

In the August 2011 article entitled KICKING HABITS in the Vancouver Courier, staff writer Megan Stewart shares a story prior to a trip to Paris for the team representing Canada at the Homeless World Cup.

Take a Hike Alumna Erin Backer, was on that team:

Backer, who was previously expelled from Kitsilano and King George high schools before she landed at the specialized outdoor education program, Take A Hike, is enrolled at Langara for psychology classes next fall. She wants to become a social worker and received a $5,000 scholarship from Take A Hike to pursue her goals.

“When I look back, there are some [support workers] who I will remember for the rest of my life. Some of them I don’t even remember and they helped me so much. There is no way I can say thank you to them but I just want to pass it on.”

Backer has begun working at an after-school care and summer day camp program for kids. Her newly learned patience, sense of respect for her leadership position as a role model, and gifted comic timing, make her a natural with kids. Her supervisor agrees.

Read the full story here.

We recently caught up with Erin to hear about her experience in Paris, and plans for the future.

Erin compared this trip to Paris to her expeditions back in Take a Hike.  It was similar she shared, but this time she felt she was “in complete control of my emotions”.  Erin feels she has come a long way since her days in Take a Hike.  “Back then, and even after Take a Hike, I didn’t really feel I had much going for me.  Now I have a lot in my life.”

In June, Erin received the Francis Family Scholarship from Take a Hike to support her studies at Langara College.  In Erin’s words:

“Life is good.”

We are excited to work with Take a Hike as our Charity Partner at the Modo Spring Run-Off 8k, taking place on March 22 in Stanley Park. Find out more about Take a Hike, plus how to start fundraising, right here. You can also donate directly to Take a Hike while registering for the #Modo8k.

NEW – Modo will now be matching all donations up to a total of $2,500!
Double the impact of your donations before the Modo matching funds run out!

The top 3 fundraisers will win a FREE entry into either the Scotiabank Vancouver Half-Marathon & 5k (June 28) or Vancouver Eastside 10k (September 19)!

Feb 19 2015
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Creative Fueling

By | Community Leaders, Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

Staying hydrated and fueled properly before, during, and after a hard training session is necessary. It also helps you to recover and get the most out of your race preparation. With the Modo 8k coming up its good to have a few fueling options so you can stay motivated and healthy.

Food is fuel so it is important to eat before and after your runs. It is best to eat 1-2 hours before your run and have a recovery drink immediately after your run. After your run the muscle glycogen stores are low; it’s important to eat/drink right away to replenish your muscles so it does not effect your next run. Experiment to find out what foods and drinks work best for you and fuel your runs. Here are a few ideas for your next run.

Oatmeal – Pre or Post Run

Make it with milk or almond milk to add protein, top with berries and nuts or nut butter.

Chia Pudding (shown above) – Post Run

Chia has many health benefits and the minerals found in it can help with recovery.  Add 1 cup of milk (almond, coconut or reg) 3 tbsp chia, 1 tbsp Honey.  Shake in a jar and let sit for 1 hour.

Coconut Water – Pre or Post Run

It has fewer calories, less sodium, and more potassium than the average sports drink.

Beet Blueberry Smoothie – Post Run

Blend together a frozen banana, frozen blueberries, cooked beets, almond butter, ginger, almond milk, and coconut water.

Acai Berry Smoothie – Post Run

Blend together frozen acai smoothie pack, banana, 2 dates, Vega Recovery, and coconut water.

02-19-smoothieGreen Smoothie – Post Run

Blend together avocado, spinach, frozen strawberry, coconut water, your favourite protein powder, almond milk, and cinnamon.

Feb 18 2015
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Running In Vancouver

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

VANCOUVER February 16th 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.

Running In Vancouver. By Yuri Artibise. 

Vancouver is well known for being a very walkable city, but I prefer to think of it as a “runnable” city instead. From our weather, to the scenery, and the amazing community there are countless things that make Vancouver a great city to run in. Here are a few of my favourite things about running here.

Routes
What makes Vancouver such a great city for pedestrians and cyclists also makes it a great city for runners. While the city’s most famous running route is the scenic Stanley Park Seawall—home to the Modo Spring Run-Off 8k—Vancouver offers a plethora of other running routes throughout the city. From our tree-lined neighbourhoods to the lush forests of Pacific Spirit Park and the North Shore, there is plenty of variety to keep things interesting.

Strava Heatmap of Vancouver

Weather
Vancouver’s temperate climate makes it an ideal running city. With our temperate summers and mild winters, it is rarely too hot or too cold to run. Snow is very rare here. This makes it possible for even the fairest weather runner to avoid the treadmill and train outside all year. About the only factor we need to deal with is our notorious rainfall. However, by following a few simple tips, running in the rain isn’t all that bad, especially compared to the weather that our compatriots are dealing with in the rest of Canada!

Community
But perhaps the best thing about running in Vancouver is the strong running community. There is rarely a run that you do not “run” into a familiar face. In addition to Vancouver’s long standing running clubs, like the Vancouver Falcons Athletic Club, Lions Gate Road Runners, and Pacific Road Runners, Vancouver has seen an explosion of new running “crews,” like the Fraser Street Run Club, South Hill Striders and the East Van Run Crew. Many running stores also offer running clinics.

Modo8K Yuri Blog 2

Members of the Fraser Street Run Club before the 2014 Vancouver Eastside 10k

Events
Closely related to Vancouver’s great running community are the high quality races the city offers. Some of the city’s favourite races are the Modo 8K in March, the Scotiabank Half-Marathon and 5K in late June, and the Vancouver Eastside 10K in September. Each event shows off a different part of our city—including the Seawall, our beaches, and our historic neighbourhoods. They are all well-organized, and known for producing fast times. If you haven’t had a chance to run at least one of these events yet, make 2015 the year to do so!

Modo8K Yuri Blog 3

Yuri enjoying a beer after his first marathon

Post Run Beers

In addition to being a great running city, Vancouver has a growing reputation amongst craft beer aficionados. For many runners—myself included—there is no better way to celebrate a successful race, compare notes after a long run, or hang out with your running crew than with a beer. The city is home to many local craft beer tasting rooms and pubs, many conveniently located along popular running routes.

These are just a few of the many reasons that make Vancouver a great city to run in. Why do you enjoy running here? Let me know on Twitter!