Oct 06 2017
0

What Elite Athletes Eat: Marathon Edition

By | Scotiabank Toronto Waterfront Marathon | No Comments

For anyone racing a marathon, either for their first or fiftieth time, the pre-race dinner is always a hot topic.

What should you eat?

What should you avoid?

Is carb-loading really all it’s cracked up to be?

We may not have the exact answers, but what we’ve learned over time is that it’s best to eat what you’re used to, and that a carbohydrate-rich meal is a go-to for most runners.  There is a large Canadian elite contingent coming to race at the Canadian Marathon Championships at the Scotiabank Toronto Waterfront Marathon, so we took the chance to ask them what fuels their fire the night before a big race.

Sami Jibril: When I’m out of town, maintaining a routine diet has its challenges. I personally try to pack at least one meal and snacks for long out of town races but when its not possible, and I am stuck in an airport with limited food options, I need to be flexible. I understand unhealthy food is better than no food, but healthy food (good fuel) is even better.

The most important factors I consider for selecting meals is food that is high in carbohydrates and easy to digest. The simpler the foods the better, and nothing unfamiliar.

Living in the Toronto and running STWM I have the luxury to eat a personal homemade meal the night before my race. I typically eat a heavy meatless pasta/spaghetti dinner with lots of veggies and I binge on fruits for dessert.

Leslie Sexton: My go-to meal before long runs and workouts when I’m at home is usually beef or chicken kabobs with grilled vegetables (splashed with a bit of olive oil and balsamic vinegar) and linguine with pesto sauce. I love cooking on the BBQ during the summer because it adds a bit of flavour and usually requires less clean-up. And of course some chocolate for dessert!

Kevin Coffey:  The last supper isn’t much of a change from the usual meal before a focused long run. I never experiment with new foods and I try to keep the fibre as low as I can.  For my last meal before a big race, I will have Thai gluten free stir fry rice noodles with a simple tomato sauce and half a serving of chicken (60g-75g of carbohydrate) with a refreshing glass of sports drink (30g carbohydrate). I have found gluten free pasta works best for my stomach and it often has less fibre than whole wheat.

Catherine Watkins: My favourite pre-race food is simply chicken or salmon with brown rice and veggies. For the marathon, I’ll go heavier on the rice and lighter on the veggies!  If it’s a shorter race and out of town I find sushi is a great pre-race food. Usually a salmon roll, tuna roll, and avocado roll.

Natasha LeBeaud Anzures: Before a race, I love to have a giant veggie-packed salad topped with my all-time favorite food: beets.  I love a big serving of brown race pasta (I have Celiac disease, so I cannot have any gluten) with marinara sauce and a side of salmon.

Trevor Hofbauer: My pre-race meal while traveling is pasta with a cream sauce and chicken. Regular pasta with a tomato sauce is an appropriate alternative as well.  For STWM, I’m actually bringing my pre-race dinner with me from Guelph. It will be my staple carbohydrate meal; cornmeal, sweet potato, chicken breast.

John Mason: The night and even through the week leading up to the race I eat a lot of bread.  I eat a lot of bread in general, but even more in the last few days heading into a marathon.  In 2015 before STWM I ate 4 loaves of bread in the last 36 hours leading into the race, an entire loaf of bread for dinner as I was strolling the streets of Toronto.  Bread and butter really is my marathon “bread and butter”.

Oct 04 2017
0
running while travelling

Running tips while travelling

By | Uncategorised | No Comments

When away on vacation, going for a run may seem like too much effort.  Where is there to run? Who will run with me? What if I get lost? There are a lot of variables when running in an area that you’re not familiar with. However, if you do the research, and have the motivation to lace up your shoes while away, there’s no reason for missing runs while travelling.

Be prepared

If the thought of running while on vacation has flickered through your mind, make sure you pack the essentials. Depending on where you’re travelling to, pack the necessary gear to be able to run comfortably in the destination’s climate. Looking at the weather forecast will help you avoid over-packing. Grabbing a versatile pair of running shoes, and a couple outfits should be enough to get you through the holiday.

Scout out popular routes

Thankfully, like most things in the world, there’s an app for that. Many runners have some kind of GPS watch that will record their running route. If they upload this data into any app such as MapMyRun, Strava, Garmin Connect etc., it can be available to the public to view. In addition, some sites have heat maps that show the most popular areas to run. Stick to previously run routes, or ‘hot’ areas, so the likelihood of having other people around increases.

Sign up for a race

This is the easiest way to get a run in. Even if it’s not a goal race, you’ll get to see the city without worrying about traffic, and possibly get a good workout in!  Even looking up other race maps can give some ideas on where to run too. After the race, knowing some of the areas that you ran through can give some insight on other areas to check out on a subsequent run.

Connect with the locals

Most cities will have run groups either out of running stores, or with local clubs/crews. Check out their websites, or ask a local running store about your options and hop in with the group. It’s a great way to run with others, see the sights without worry, and learn some good routes.

Ask your hotel

Hotels are a wealth of knowledge. Typically staffed with locals, the concierges or receptionists will likely know of local parks or popular areas to run in even if they aren’t runners themselves. If all else fails, utilize the hotel’s fitness centre. Most hotel will have at least one treadmill to get in some extra miles, even if it’s not the most scenic of options.

Look on a map

If you’re in a city, either check out a guide book, or look online at a map of the area. Local parks, trails, stadiums, and schools will likely be listed and can give insight to what’s available. If you need to get a workout in, there’s usually a track that’s available for public use.  It may not be rubberized, but it’ll be 400m of undisturbed running.

The internet is going to be your friend while travelling. From running apps, to online maps, and city pages, everything you need to know will be on there.  If you don’t feel like researching, just lace up your shoes, write the hotel’s address on your hand, and get outside.  Someone will be able to help you if you get lost!

Oct 03 2017
0

Cam Levins To Race ‘Half’ at Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments

By Paul Gains

In what could be a massive boost for Canadian marathoning, Cam Levins has announced he will tackle the half marathon at the Scotiabank Toronto Waterfront Marathon October 22nd.

The former Canadian 10,000m record holder at 27:07.92 has extraordinary credentials on the track, and coupled with his appetite for high mileage training volume it is only a matter of time before he makes an impact in the full marathon distance. His debut at the half marathon in Toronto is a giant leap towards that goal.

Now 28 years old, the native of Black Creek, B.C. had surgery in July 2016 to correct ongoing problems in his foot. Since then he has been especially cautious though he has set an ambitious goal for Toronto.

“My plan is to go out with the marathon pace group at 63 minutes,” he reveals. “What I would like to do is try and qualify for the 2018 IAAF World Half Marathon Championships. So whatever it takes to do that at the very least and if I am feeling good (I will) knock it out of the park. That’s sort of my main goal going into this.”

At a Portland Twilight meet in June, Levins took to the track and ran 5000m in 14:10.92 which is almost a minute slower than his personal best. But it was a starting point.  In August, he raced the Beach to Beacon 10K in 29:24. More recently, he won the Canadian 5K Championship. Being selected to represent Canada at the half-marathon championships in Valencia, Spain, on March 24th, is therefore, a tangible goal.

The comeback has been mounted with an enormous change in his coaching situation. In July he left the Nike Oregon Project, the Alberto Salazar coached group which includes Olympic medalists Mo Farah, Matthew Centrowitz and Galen Rupp, to return to his former college coach, Eric Houle of Southern Utah University.

Reuniting with Houle, who is a proponent of very high training volumes, has seen him head up to Utah’s high altitude for weeks at a time. Cedar City is at roughly 6,000 feet above sea level and some of his longer runs have taken place at 9,000 feet.

“I spent all of July, a bit of June and a bit of August up there getting on the same page as Coach Houle,” he explains. “I don’t feel necessarily the need to be there right now. I think he understands where I am. He continues to give me workouts from a distance. I have been able to train with Ryan Vail here. My plan is to hop back and forth.”

Levins also moved homes during the summer and discovered, to his delight, that American marathoner Ryan Vail was a neighbour. They have been training together up until Vail’s 8th place finish at the Berlin Marathon on September 24th. Levins is relatively pleased with his training.

“I think it’s coming along pretty well, some hiccups here and there,” Levins says. “I feel pretty good about it. It has just been forward momentum, not incredibly fast, but I think I am continuing to improve, so I am happy with that.

“Coach Houle and I have agreed to that (high mileage) and we have been doing it as much as I have been able to. That’s the idea for sure. I have done some 20 mile runs pretty consistently. I live just a couple of blocks from Ryan Vail and he has been a fantastic training partner.”

Levins had originally entertained the idea of running a full marathon but realized he must contain his enthusiasm somewhat. He credits Eric Houle for providing a solid ground on which to build for the future.

“Coach Houle and I think one of the big reasons it works is that we have a really good athlete-coach relationship which I didn’t realize was so important until I left (Utah),” he explains. “I didn’t realize how good ours was. Now, going back, there is a lot of trust there.

“If he tells me to do something, whether I have a discussion about it or not, I will do it. And, he will listen to me. The communication is there. He certainly believes in me. I trust him and if he pushes back on it, its ok. It’s a good dynamic, ultimately, that I just never really developed with the coaching of the Oregon Project.”

Leaving the Nike Oregon Project meant leaving Nike. Running fans have noticed him racing in all sorts of clothing, often his 2012 Canadian Olympic singlet and a variety of training shoes.

“I am wearing just whatever I want,” he declares. “I have run in some Nike and I have run in some Altra shoes just because my buddy runs for their company. But really I will run in whatever I feel like.”

For the most part, his foot is no longer troubling him although he sometimes feels an ache. He had been told that it might take a year or more for the pain to be completely gone. He puts this down to nerve damage from the surgery. But he is optimistic about the Scotiabank Toronto Waterfront Marathon. The half marathon distance will prove a good test of his fitness level and provide an indication of what he might expect in 2018.

“I am looking forward to a good track season next year. That is my plan right now, and using that strength and fitness to go into a marathon and knock it out of the park next year,” he says before unleashing specific goals.

“I want to qualify for the World Indoors. My focus will be at the 3000m and mile. Outdoors the 5K and 10K are obviously the big ones for me. I am not counting out anything.”

-30-

For more information and to join Cam at this year’s race: http://STWM.ca

About the Scotiabank Toronto Waterfront Marathon:

An IAAF Gold Label race, the Scotiabank Toronto Waterfront Marathon is Canada’s premier, big-city running event, the Athletics Canada National Marathon Championships, and the Grand Finale of the 7-race Canada Running Series. In 2016 it attracted 26,000 participants from 70 countries, raised $3.24 million for 182 charities through the Scotiabank Charity Challenge, and contributed an estimated $35 million to the local economy. The livestream broadcast was watched by more than 72,000 viewers from 129 countries. http://STWM.ca

 

 

Sep 29 2017
0
evan dunfee

Walking vs Running: one man’s very specific case study by Evan Dunfee

By | Elite Athletes | No Comments

Over the last 12 months it has become a fairly common occurrence for the Vancouver running community to see me out on the streets tackling a road race.  Over the last year I have walked in 10km, half marathon and full marathon races, and ran a 10km and a half marathon.

This dabbling in running during my off-season has led to a lot of questions. How often do you run in training? How does racing/recovery differ? Why do you do it?

And I think it would be fun to attempt to answer some of these questions by comparing my two most recent road races, the Scotiabank Half Marathon, where I race walked to a 95th place finish in 1:29:54, and the recent Eastside 10km, where I ran my way to 6th place in 32:26.

evan dunfee

So just how much running do I do in training? Since May 1st I’ve run 120km (not including a few 3km late night runs/plods home from the bar), or a whopping average of 6km per week. Evidently running isn’t something I find myself doing in training too often.

That lack of running most clearly rears its ugly head when it comes to recovering from running races vs. walking races. I can typically bounce back from a 30-40min hard walking effort either later that day or the next day. However, after running the Eastside 10k my legs were shot.

evan dunfee

Race walking, because of its lower impact, takes way less of a strain physically on your body (think somewhere between swimming and running). Plus, given that it’s my primary form of training, my body is primed to handle the specific stressors exceptionally well. Running however, requires way more calf/quad activation, and the higher impact takes its toll on my joints and ITBs.

Additionally, after most of my walking races my focus is on recovering as quickly as possible because I’m mid-season. After Eastside the focus was getting home ASAP to shower and head downtown to celebrate the end of my off-season. With drinks at the White Caps game and a late night concert, my body woke up the next day with considerably more DOMS.

There are many more similarities (think physiological measures: %VO2max, HR etc…) than there are differences. One difference, while running, is how easily my mind wanders. Not having to focus on technique freed up mental capacity. Unfortunately, that mental capacity was used to frequently question: “Why are you doing this to yourself?”. It’s tough to say if that is a positive or negative difference.

Another big difference was the overwhelming lack of expectations. When I go into a walking race I roughly know what I should be capable of. Sometimes this is a hindrance where I might hold back subconsciously. With running, I had no idea what to expect. I figured a good strategy was to make sure I ran hard enough that I was tired by 3km and then just hang on from there.

But moreover, no one else had any real expectations. I could have run 34min and people still would have thought that was pretty good for a race walker. Special shoutout here to my retired teammate/full-time lawyer Inaki Gomez who busted out a 35min run! He lost the fastest lawyer battle when Lanni Marchant pulled away from him late in the game.

Talking about others helps me segue into my final point, which is the real reason I come out to these races (running or walking). That reason is to sneak my way into the amazing running community we have in Vancouver. A community which I used to feel like an outsider in but now, finally, feel like I am welcome. Doing these events has helped show that we race walkers are serious athletes. I think that it has helped raise the level of respect we walkers have. It has also brought me way closer to this incredible community. From the awesome run clubs around the city, to the strong Strava contingent constantly pursuing personal excellence. These are the people I draw constant inspiration from. So if it means putting up with a few days of sore ITBs and calf cramps each year then it is well worth the price!

Sep 28 2017
0

Catherine Watkins Chasing Canadian Masters’ Marathon Record

By | Scotiabank Toronto Waterfront Marathon | No Comments

By Paul Gains

If things go according to plan, Catherine Watkins will be a new Canadian Masters’ record holder in the marathon come October 22nd.

The 46-year-old from Vancouver has set the women’s 45 years+ standard of 2:40:20 as her target when she lines up for the 2017 Scotiabank Toronto Waterfront Marathon. That time was set by fellow British Columbian, Marilyn Arsenault at Toronto Waterfront event four years ago.

“That’s the goal,” she acknowledges with a smile. “I do think everything will have to fall into place for that to happen. It will have to be one of those days where everything goes well. I know I am physically capable of it but, if it’s windy or it’s hot, obviously that will alter that.

“I would be disappointed if the day was the right day and I felt like I should have run the time that I think I can run. I would definitely be disappointed. I know enough about the marathon and a lot of it is getting to the start line healthy. But anything can happen on the day. I have had mixed experiences in the marathon, ‘GI’ or weather-related issues.”

Two years ago Watkins won the Eugene Marathon in a personal best time of 2:42:35. She was also the Masters’ winner at the Houston Marathon earlier that same year. And, when a place on Canada’s Pan Am Games team opened up, she answered the call, finishing 8th in her first international Games. But like all Masters competitors she faces the constant aging process which makes training more difficult and recovery even more of a challenge.

“Eventually there is going to be slowing down,” she concedes. “But for the longer events the half marathon and marathon, that kind of training has a little more longevity for me. I find where I am slowing is definitely in the shorter distances. It has been harder to get the intensity, like in the 5k and 10k, I have noticed it a bit.”

Nevertheless, her Scotiabank Toronto Waterfront Marathon buildup has been encouraging. Healthy, and training consistently at 130 kilometres a week, she ran superbly at the recent Under Armour Eastside 10k in Vancouver, finishing in a time of 35:43 on a challenging course.

“I was actually really, really happy with that because it was in the middle of marathon training,” she adds. “So it’s hard to know how a 10k will go when you are in the middle of marathon training. I just felt really strong and consistent. I ‘even split’ the course and it was kind of a tough course to do that on. I ran 17:50 and 17:50 for my 5ks and it’s not really a fast course it was probably closer to a low 35 effort overall. So, I feel I am really in a good spot.”

With her two daughters in middle school she is able to do the necessary ‘pre-hab’ stretching and warm-ups prior to getting out for her training runs.

“I end up doing 45 minutes to an hour of rolling and physio before I head out the door and then in the evening more rolling and stretching,” she says of the technique which incorporates the use of massage balls.  “I am getting massages weekly and physio treatments every couple of weeks to keep everything on track. Gone are the days when I can just lace up the shoes and go for a run.”

Watkins laughs at her last statement. Clearly she is relishing her career in Masters’ running. A sponsorship from Oiselle was one of her rewards and just last weekend she spent time with other elite athletes and staff at a retreat in Sonoma, California. The break was a little relief from the constant training she has been doing with coach Richard Lee of the BC Endurance Project and fellow marathoner Kevin Coffey.

“It’s actually been going really well,” she says of her buildup. “When we first started out I thought ‘oh my gosh how am I going to do a marathon?’ as you always do when you start. The last few weeks everything has started to click at the perfect time. It has been good. I have got my last huge workout coming up this weekend, 37km I think, on Saturday.

“Richard comes on his bike and carries my bottles so I can practice feeding. This is great. That’s one of the hardest things to practice on your own, being able to drink at that pace and get the fueling. I am still practicing. I think I wear as much as I drink!”

An avid reader of books, Watkins is a member of a book club which meets every four to six weeks. The rest of her time is taken up with parenting two active girls. When possible, she admits with a laugh, she enjoys nap time.

It will be all business though when she arrives in Toronto for the Waterfront Marathon. There are records to be broken and should ideal conditions prevail the name Catherine Watkins could be in the record book.

-30-

For more information and to join Catherine in this year’s race:  www.stwm.ca

About the Scotiabank Toronto Waterfront Marathon:

An IAAF Gold Label race, the Scotiabank Toronto Waterfront Marathon is Canada’s premier, big-city running event, the Athletics Canada National Marathon Championships, and the Grand Finale of the 7-race Canada Running Series. In 2016 it attracted 26,000 participants from 70 countries, raised $3.24 million for 182 charities through the Scotiabank Charity Challenge, and contributed an estimated $35 million to the local economy. The livestream broadcast was watched by more than 72,000 viewers from 129 countries. http://STWM.ca

 

 

Sep 26 2017
0

Uganda’s Alex Chesakit Racing at Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments

By Paul Gains

East African runners have dominated the Scotiabank Toronto Waterfront Marathon the past two decades, but one thing this IAAF Gold Label race has never had is a Ugandan victor.

Alex Chesakit is hoping to upset the favoured Kenyans and Ethiopians when he lines up for this year’s event on October 22nd.

The 36 year-old native of Kapchorwa in Uganda’s eastern highlands ran a personal best of 2:11:01 at the 2016 Cape Town Marathon and credits the influence of 2012 Olympic Marathon Champion Stephen Kiprotich for his success.

“Stephen inspired me a lot,” says Chesakit of his famous countryman, who was also crowned the 2013 IAAF World Marathon Champion. “I am expecting a win and to run a good time in the marathon very soon.

“Stephen is the key athlete in Uganda, and Kapchorwa specifically, and a role model for the new generation like Joshua Cheptegei and other youngsters who are coming up now. I always train with Stephen when he’s at home in Kapchorwa.”

Cheptegei, of course, is the young Ugandan who pushed the British superstar Mo Farah all the way to the line in the 2017 World Championship 10,000m final before settling for the silver medal.

Kiprotich’s Olympic gold medal, Uganda’s first since John Akii-Bua’s 400m hurdles gold at the 1972 Munich Olympics, launched a newfound interest in distance running. And, when the nation’s capital, Kampala, hosted the IAAF World Cross Country Championships in March this year massive crowds came out to support their heroes.

It is precisely because of the growing interest in running that in November of last year Global Sports opened a training camp in Kapchorwa on Mount Elgon. Global manages Kiprotich as well as 2016 Olympic champion, Eliud Kipchoge of Kenya. The primary purpose of the new camp is to further develop talent in the region which has produced a string of international level distance runners. Most are preparing for the track but there more whose attention is focused completely on the half marathon and marathon distances.

Two full time coaches, a massage therapist – all Ugandans – work under a mentor coach from the Netherlands named Andy Ruiter here. At present they are working with about fifteen athletes most of whom are competing on the track still. Training there has lifted Chesakit’s expectations substantially.

“I live just outside the camp, but I am mostly there during the week especially when there is a key training session like track, fartlek, a long run and tempo runs,” he explains. “My house is near the track so when we go for a track workout I walk from home and meet the guys there.”

At home he has a family, a wife and three young children. Running, he says, is a means to provide a good lifestyle for them.

“Every marathon you run you take a new experience home and we try to improve for the next,” he says of his career to date.

“In Toronto I am hoping to break 2:10:00 for the first time which will help me to qualify for Commonwealth Games. I missed the World Championships in London due to visa issues. I was supposed to compete but the visa arrived too late.”

Like most East African runners Chesakit treats running as a profession and he realizes that time is fleeting.

“My goal is through running to secure finance for my family but ultimately to inspire many young talents in the sport,” Chesakit admits.

“I hope to compete for another ten years and my desire is to be a coach after retirement and help the new generation to get opportunities in life and show them the right way.”

The Toronto field is the strongest ever assembled in Canada with Kenyans Dickson Chumba, a past Chicago and Tokyo marathon winner, and defending Toronto champion, Philemon Rono already confirmed. Ethiopia will counter through the very talented duo of Solomon Deksisa, (2:06:22 at the 2016 Rotterdam Marathon) and Endeshaw Negesse, the 2015 Tokyo Marathon champion who has a personal best of 2:04:52.

Against such opposition, Chesakit will have his hands full. But the vision of being the first Ugandan to stand on the podium is a powerful one for this talented marathon runner.

-30-

For more information and to join Alex Chesakit at this year’s race: http://STWM.ca

About the Scotiabank Toronto Waterfront Marathon:

An IAAF Gold Label race, the Scotiabank Toronto Waterfront Marathon is Canada’s premier, big-city running event, the Athletics Canada National Marathon Championships, and the Grand Finale of the 7-race Canada Running Series. In 2016 it attracted 26,000 participants from 70 countries, raised $3.24 million for 182 charities through the Scotiabank Charity Challenge, and contributed an estimated $35 million to the local economy. The livestream broadcast was watched by more than 72,000 viewers from 129 countries. http://STWM.ca

 

 

 

Sep 25 2017
0
ideal workout

When’s your ideal workout time?

By | Training Tips | No Comments

It’s hard to say when the ideal workout time is.  It’s a personal preference, but any option has it’s advantages. Some people can’t fathom rolling out of bed, into their running shoes and heading out the door before they’re truly awake. Others can’t imagine running in the heat of the afternoon, or in the darkness of night.  What works for one person, doesn’t always work for someone else. It comes down to running when it works best for you, your schedule, and your mind. Here are the advantages and disadvantages of each time of day:

Morning runner:

Getting out of bed and going out for a run straight away is great for several reasons.  If you have a high-stress job that doesn’t have a clock-out time, running first thing in the morning will help you avoid missing workouts after work.  It can help boost your focus for the day, and kick-start your metabolism. Furthermore, it can lead to making healthier decisions throughout the day as you’ll have started your day on a high note. In terms of the run itself, there are usually less people out and about early in the day, so you won’t have to battle crowds on popular running routes in your city.

The downsides to running in the morning are due to our body’s physical state.  Body temperatures when you wake up are lower than later in the day. As a result our muscles, tendons and ligaments are colder and need some extra time to warm up.  If an adequate warmup isn’t done, it increases the risk of injury. Additionally, lung function is poor due to the lungs being more constricted and inefficient bringing oxygen in after a night’s sleep your. The inefficient oxygen intake makes hard efforts can seem more difficult early in the morning.

Afternoon/evening runner:

Working out later in the day allows the body to get moving and have the blood flowing through your muscles, ligaments and tendons. The body is a fine-tuned machine, that varies the amount of circulating hormones depending on the time of day.  In the afternoon/evening, testosterone levels are higher.  Thus, the afternoon is a great time for any strength or power workouts. In addition, cortisol (a stress hormone which aids in the storage of fat and reduction in muscle tissue) levels decrease throughout the day. Lower cortisol levels help to gain muscle mass.  Post-work times are typically safer to be out in too.  More people are doing post-work errands, or their own workouts, so areas are more populated and safer to run through.

Despite all the great things the afternoon has to offer, there are downfalls.  Leaving workouts to later in the day are seen to be easier to miss.  After a long day of work, when energy is low, it’s easy to lose motivation and opt out of a workout.  Especially in jobs that don’t have a set end time.  If you get caught up in a project, work later, and end up fuelling improperly, it’s not surprising if a workout gets missed.  There are no real physical downfalls, only psychological.  So if your will power is high and you prefer the evening routine, you’re good to go!

Whatever time you decide on, it’ll be the best time for you and your schedule.  There are pros and cons to any situation, just do whatever gets you into your shoes and outside!

Sep 24 2017
0

Wonder Woman wins the Oasis ZooRun 10k

By | Oasis ZooRun | No Comments

TORONTO September 23rd. Canadian Olympian and national marathon record holder, Lanni Marchant won this morning’s 15th annual Oasis ZooRun 10k in 35:21, dressed as Wonder Woman. Toronto Olympic Club’s Wendimu Adamu took the men’s title in 31:01 over the hilly, winding course through the Toronto Zoo.  The 6th event in the seven-race Canada Running Series attracted a sold-out crowd of 5,500 participants from every Canadian province except Newfoundland, and 7 countries; 2,500 were in each of the 10k and 5k, with another 538 in the children’s Cub Run.  Conditions were fair for the 8am start of 10k, at 17c with some cloud-cover and no wind. By the time the recreational 5K and Cub Run took off at 10am and 11:30am, however, the skies were bright and clear and the temperature had risen another 10 degrees on an unseasonably warm autumn day.

Gradually returning from an illness that has taken out her whole 2017 racing year, Marchant decided to enter at the last minute, and do so in the ZooRun spirit by running in costume. “I’d say I’m about 80% right now,” she said after the race. “I’ve been doing a fair amount of easy running, about 130 to 145 kilometres a week, but this is the first week I’ve tried any quality, with a fartlek session. Last week in Vancouver (at Canada Running Series’ Under Armour Eastside 10k) was so much fun, and I’ve missed that. I want to have fun getting back to the high level of the sport, and that’s what a race like today was about.” But Wonder Woman also got in a little business, going to the front from the outset, pulling along a pack that included Masters athlete Lioudmila Kortchaguina, Newmarket Huskies’ Laura Desjardins,  Speed River TFC’s Katrina Alison, and Grand River Endurance’s Tanis Bolton. Marchant and Kortchaguina gradually moved away between 3k and 4k; then Marchant dropped Kortchaguina between 5k and 6k. “The wasn’t at all my plan,” said Lanni. “But then I had to commit to it and just keep pressing up the hills as best I could. I’m not going to lie, there were a few times I looked over my shoulder to make sure Lioudmila wasn’t coming back on me!” The 46-year-old Kortchaguina had the performance of the day, finishing a strong 2nd place, just 26 seconds back (35:47). Desjardins was 3rd, Alison 4th and Bolton 5th.

The men’s race featured an absorbing contest between Etobicoke’s Kyle Grieve and three of Toronto Olympic’s Ethiopian-Canadians: Wendimu Adamu who had won the Toronto Waterfront 10k in June, Hajin Tola and Berhanu Degefa. “We settled in the first 2km,” said Grieve. “A good group of guys. They did the work the first 3k, then I decided to take over and see if I could push it a little bit.” By 6k it was down to a duel between Grieve and Adamu. “We traded off the lead. He took the lead back around eight and a half K, but he didn’t gap me until about 500m to go. I tried to go for the win. It wasn’t in the cards today, but I’m happy with the effort,” said the 23-year-old Grieve.

Like Wonder Woman, many of the participants came for the fun and a family day at the Zoo, with free entry to all the runners. Costumes abounded. In the 10k, a pair of koalas took first prize. A zebra claimed the Cub Run costume award over a beautiful butterfly, and a shark/turtle/lobster team were applauded top honours in the 5K over a snow leopard, a bear, two wolves and a peacock. A unicorn and a large raptor were impressive “also-rans” in the 5K. The big winners on the day were the Toronto Zoo who took home a cheque for $46,000 to support their important animal conservation programs.

The final event of Canada Running Series takes place on October 22nd, with the IAAF Gold Label Scotiabank Toronto Waterfront Marathon, Half-marathon & 5K. www.STWM.ca

 

 

Sep 22 2017
0

Under Armour Eastside 10k Recap

By | Eastside 10k | No Comments

The Under Armour Eastside 10K was an amazing success! It was great to see so many runners come out and support the Eastside community and we couldn’t have asked for better conditions for the run.

Here are some of the race-day highlights:

In case you missed it, Lanni Marchant appeared on Breakfast Television Vancouver on Friday to talk about the Eastside 10K and how to go from the couch to a 10k in no time. Click Here to watch the segment. Lanni also made an appearance at race packet pick-up on Friday to chat with runners and sign autographs for runners in attendance.

Here are some race day stats:

There were approximately 2,800 participants in the race with family and friends cheering along the route!

The top male finisher was Geoff Martinson with a time of 30:00. Justin Kent and Kevin Coffey finished with times of 30:17 and 30:38 respectively to round out the top three.

The top female finisher was Sarah Inglis with a time of 33:45. Leslie Sexton and Natasha Wodak finished with times of 34:00 and 34:32 respectively to round out the top three.

Under Armour athlete and Canadian marathon and half-marathon record holder Lanni Marchant placed an encouraging fourth in 34:37 as she continues her comeback from illness.

Close to $17,000 has been raised to date from the fundraising efforts of our competitors for the Downtown Eastside Women’s Centre, the Greater Vancouver Food Bank, and PHS Community Services Society.

Thank you for making the Under Armour Eastside 10K such an incredible experience. See you again next year! Please share your race day pics on Instagram using #UAEastside10K.

Sep 19 2017
0

Djibouti’s Mumin Gala to Race Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments

By Paul Gains

With their medal-winning performances at the1985 IAAF World Cup Marathon in Hiroshima a pair of Djiboutian runners left international sports journalists scratching their heads with one hand while turning the pages of a global atlas with the other.

“Where on earth is Djibouti?” they cried in unison.

Ahmed Salah and Djama Robleh finished first and third respectively, stunning the world class field and further adding to their legend by leading the country to the team gold medal.

Salah would defend his World Cup title two years later in Seoul before earning silver medals at both the 1987 and 1991 IAAF World Championships.  Although Salah and Robleh became national heroes, since then the country has not had anywhere near the level of success in the long distance events. Mumin Gala is hoping to change that.

Gala celebrated his 31st birthday on September 6th and has announced he will race the Scotiabank Toronto Waterfront Marathon on October 22nd. This will be his first marathon since finishing 12th in the Rio Olympics in 2:13:04 – just two places behind Canada’s Eric Gillis.

Though he had qualified to represent Djibouti at the 2017 IAAF World Championships, in the days leading up to the race, he decided not to run after injuring his calf. Now all his heavy marathon training is expected to pay off on the streets of Canada’s largest city.

He also represented his native country at the 2012 Olympics and finished 13th in the 5000m. He spent a few years in England racing as a member of the Newham and Essex Beagles whose most illustrious member is legendary distance runner Mo Farah. With a personal best 5000m time of 13:17.77 he realized his limitations on the track. These days he spends most of his time in Ethiopia’s high altitude, training with a marathon group.

“I was born in Djibouti City (the capital). I left Djibouti in 2003 and went to London,” Gala says. “In the past I trained with Mo Farah but not since he moved to the US. I live in Addis most of the time. I would say between nine and ten months of the year. My coach is Haji Adilo and he coaches a lot of elite athletes such as Tadese Tola and Lelisa Desisa.”

Adilo’s group can number around 100 men and women on any given day and Tola and Desisa are two exceptionally competent ‘training partners’. Tola claimed the marathon bronze medal at the 2013 IAAF World Championships while Desisa has twice won Boston.

Though he may appear to be a wandering soul, piling on the air miles as he goes back and forth between Djibouti and Ethiopia with occasional trips to England for good measure, Gala calls Djibouti “home sweet home.”

“I have a family in Djibouti and two beautiful girls ages one and four. I try to visit them as often as possible,” he declares. “I spend time with my kids at home. If I go to London I visit my brother and the rest of the time is training and going to the gym.”

Mumin is tremendously optimistic about his prospects at the Scotiabank Toronto Waterfront Marathon and has good reason to be. That rain soaked 12th place finish at the Rio Olympics, was his first serious attempt at the distance. He had run Hamburg in April 2016, just to get a qualifying mark.  Earlier this year he improved his personal best half marathon time, finishing 3rd in the Rabat International Half Marathon in 1:02:41 and hasn’t come close to tapping his marathon potential.

“My goal is to run under 2:10,” he declares. “I am looking forward to a great race.”

And a great race is what he will surely find when the starter’s pistol fires. As the first runner from Djibouti to race Toronto he faces the formidable Kenyans Dickson Chumba (a past Tokyo and Chicago winner) and the defending Toronto champion, Philemon Rono. Ethiopia will counter with Endeshaw Negesse, the 2015 Tokyo Marathon champion (personal best of 2:04:52) and Solomon Deksisa, who ran 2:06:22 at the 2016 Rotterdam Marathon.

Clearly the stage is set for a memorable race in Toronto. Weather permitting, the course record (2:07:05) and Canadian All Comer’s records (2:06:54) are legitimate targets, but more than anything Gala wants to restore Djibouti’s name to the top of marathoning.

-30-

For more information and to join Mumin at this year’s race: http://STWM.ca

About the Scotiabank Toronto Waterfront Marathon:

An IAAF Gold Label race, the Scotiabank Toronto Waterfront Marathon is Canada’s premier, big-city running event, the Athletics Canada National Marathon Championships, and the Grand Finale of the 7-race Canada Running Series. In 2016 it attracted 26,000 participants from 70 countries, raised $3.24 million for 182 charities through the Scotiabank Charity Challenge, and contributed an estimated $35 million to the local economy. The livestream broadcast was watched by more than 72,000 viewers from 129 countries. http://STWM.ca