Ethiopian excellence to continue at Scotiabank Toronto Waterfront Marathon

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By Paul Gains

Sendafa is a small town 40 kilometres north east of the Ethiopian capital of Addis Ababa. On any given morning, as the sun rises above the nearby hills, large groups of runners gather with their coaches to run the dusty roads and to take advantage of the 2,500m elevation.

Ethiopian runners have had a major impact on the Scotiabank Toronto Waterfront Marathon, over the years, finishing amongst the top places with record breaking performances. All have trained in Sendafa.

Deressa Chimsa set the current men’s course record of 2:07:05 in 2013 while Koren Jelela Yal recorded a Canadian All Comers’ record of 2:22:43 in winning the 2011 women’s edition of this IAAF Gold Label race.

Relationships with the world’s premier athlete management companies have been the reason for these close ties with the Scotiabank Toronto Waterfront Marathon. The 2017 edition will continue this outstanding tradition on October 22nd.

The defending and two time Toronto champion, Shure Demise, is from the same training group as Chimsa and Jelela but, since she represented Ethiopia at the recent World Championship marathon in London (where she placed 5th) she will unable to make it three in a row. All are managed by Italian group, Demadonna Athletic Promotions.

For the past several years Gianni Demadonna, the owner of DAP, has depended upon noted Ethiopian coach, Gemedu Dedefo to develop a fine group of international middle and long distance runners. Dedefo’s premier 5000m runner, Muktar Edris, beat British superstar Mo Farah to win the recent World Championships.

“My marathon training group is 25 men – marathon runners and some half marathon runners,” Dedefo reveals. “On the women’s side there are 29 marathon runners. They train together with me but, to control them better, men and women train on different days. This is only to follow the athletes better and to give attention to everybody.

“Every time they plan to run a marathon the expectation is high. Our first goal is to win the race, not just to run. Every race is important for us. When we put an athlete in a marathon everybody (in the group) pays attention to his race.”

Other management teams have also sent their best athletes to Toronto. When Koren Jelala Yal set that Canadian All Comers record – which is still standing today – the second-place finisher was Mare Dibaba (2:23:25). She went on to win the 2015 World Championships marathon and earn a bronze medal over the distance at the 2016 Rio Olympics.

Dibaba is coached by Haji Adilo an employee of Elite Sports Management International and a former classmate of the great Haile Gebrselassie. Among his enormous group, which numbers well over one hundred, is Amane Gobena, the 2009 Toronto Waterfront Marathon winner.

Each of the major management groups have small buses they use to transport some of the athletes from Addis to Sendafa. The more affluent athletes, those who have earned appearance money and have shoe contracts, drive themselves.  After giving their runners instructions the coaches hop aboard the buses and follow them as they wind their way along the roads and into the hills. They shout encouragement and watch carefully for signs of strength and weakness.

Getaneh Tessema coaches a group of about one hundred athletes and is aligned with the Dutch group Global Sports Communication.

“Some of the athletes come from the place where we are doing our training,” Tessema says. “Some come from different areas just for the training. They rent a house there and sometimes they have to do some labour work to support themselves. If they have other work it is too difficult to join all the workouts. But if I think somebody is strong enough to compete I will ask (Global Sports) to arrange a competition.”

Getaneh Tessema is sending Solomon Deksisa, who ran 2:06:22 at the 2016 Rotterdam Marathon, to Toronto Waterfront this year with high expectations.

Volare Sports another Dutch management company, which represents many of the top Kenyan marathoners, has recently set up a training group in Ethiopia. They have confirmed a young woman who is one of the most exciting prospects to come to Canada.

Hiwot Gebrekidan ran a 2:25:45 Course Record to win Israel’s Tiberius Marathon this past January. Just 22 years old she led the Scotiabank Ottawa Marathon in May by a wide margin up until the final kilometre when she was overtaken. She still managed to hold on to second place. Gebrekidan could be the next Ethiopian star.

Born in Adigrat, Tigray Region in the far north of Ethiopia she moved to Addis Ababa in 2015 to pursue her running career and be coached by national coach Baye Asefa. She rents a home in the capital which she shares with a younger sister.

“During my race in Ottawa I was not healthy and I was not in shape after (winning the Cherry Blossom 10 miles) in the USA,” she says. “I felt pain in my knee and I didn’t do good training because of my knee problem. In Ottawa I went out at 15km to push the pace. When I passed 25km I felt pain in my leg. From Ottawa I learned I have to pass my first half a lot faster than 1 hour 11 minutes and I can pass it same or faster for the second half.”

“I haven’t heard anything about the Toronto marathon but I think it is better than Ottawa because the Toronto marathon course record holder (Koren Jelala) was running with me in Ottawa and she was 8th. Last year she was the Ottawa winner with a time of 2:27. I think she ran 5 minute slower than Toronto (Waterfront) Marathon so I expect Toronto is better than Ottawa.”

Although Gebrekidan’s logic might be a method to boost her self confidence there is no denying her ambition.

“First I want to win the race,” she declares. “I will be satisfied if I break the course record. I will try my best to break the course record.”

It is too early to declare the favourites for victory but one thing is certain, Ethiopian runners will stamp their authority on this race October 22nd. The Scotiabank Toronto Waterfront Marathon is firmly planted on the Ethiopian calendar.

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For more information and to enter 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

Course Preview – Under Armour Eastside 10k

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This year’s Under Armour Eastside 10k features a brand new course as well as a new start/finish area outside the Woodward’s Development on Cordova St. Check out the course map as well as course preview photos below. The run is now SOLD OUT but we still have some volunteer positions available or just come out to cheer runners on!

Photographer Rob Shaer snapped a couple photos over the weekend to give you a preview of some of the new course – check them out below!

fortius vo2max testing

A Behind-The-Scenes Look at VO2max Testing

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HOW A VO2MAX ANALYSIS CAN HELP RUNNERS OPTIMIZE THEIR TRAINING

The Fortius Lab, located within Fortius Sport & Health in Burnaby, is a state-of-the-art human performance lab that is accessible to all levels of athletes. In collaboration with their integrated team of sport medicine and science practitioners, the focus of the lab is to provide a series of tests and analyses.  They offer support in injury management, injury prevention, and optimize performance for athletes and active individuals.

WHAT IS A VO2MAX ANALYSIS?

A VO2max test is a more scientific look at an athlete’s physical capacity for cardiovascular fitness.  It’s a rigorous incremental exercise test performed cycling or running that informs the athlete about the maximum amount of oxygen the body can consume to produce energy. This is directly related to performance. The faster oxygen can be delivered to your muscles, the faster you will be able to run at a much less given effort.  Lots of data is found in the VO2max testing, including various heart rates and speed/power levels.  These can be used to set appropriate training zones that can be applied to everyday training.  From the zones, the athlete will be able to train at heart rate specific intensities and paces, giving them more bang for their buck in each session.

At the end of the testing, the practitioner explains their findings and how the athlete can utilize this data for even more effective training. The test provides valuable information about one’s current aerobic fitness. This can used as a baseline for your training and allow you to set new goals. When returning for a re-test, you can then see how effective your training plan was.

Preston, a runner of only three years, undertook the challenge of going through two of the tests that Fortius offers: a 3D gait analysis and VO2max test.  He then shared his experience with our readers.

PRESTON’S STORY

prestonOver the past 3 years my fitness goals have shifted dramatically. My journey started with a desire to lose weight and improve my health after a break-up. As I began to see results, I started getting curious about my potential. After losing approximately 98 lbs and vastly improving my cardiovascular fitness, I met an experienced runner who invited me on my first 10K run and I was hooked.

My first goal was to complete a 10K in under an hour.  I did it (barely) in the spring of 2015. I ran my first half-marathon 2 months later.  With a goal time of 2 hours, I missed it by a few minutes. I had enjoyed the training and knew was able to break the 2-hour mark at another race later in 2015. By the end of 2015 my times plateaued due to inexperience or knowledge of how to train for speed. I knew I enjoyed hitting the pavement and I ran frequently throughout the week. However, most of my half marathon times over the next 8 months remained consistently around 2 hours.

I met my coach from Mile2Marathon in the summer of 2016. At first, I didn’t know what I was in for. Who knew how much more there was to training than just running consistently through the week! The changes to my workout routine began to pay dividends quickly. Over the last year I’ve knocked approximately 20 minutes off of my half-marathon time. Additionally, I’ve reduced my recovery period after long runs significantly.

PRESTON’S VO2MAX EXPERIENCE

vo2max testing prestonI’ve seen VO2max testing done before in movies and on TV so I had a good idea of what I was in for before arriving. But, it’s different watching something versus doing it yourself. My experience scuba diving was definitely helpful as the mouth piece used in the VO2max felt very similar to the regulator I use when I scuba dive. Being comfortable with the mouth piece attached and your nose plugged can take some time. The staff were great about ensuring a comfortable fit and I found it easy to adjust to after a few minutes.

As the treadmill speed and incline increased minute by minute I found myself pushing. I was curious to know what the last 3 years of work have done to my body. I wish that I had done one of these tests before I started getting fit so I would be able to more accurately measure my progress. Each stage felt harder and I dug deeper until I eventually reached my limit. The treadmill began to slow to a stop leaving me gasping for air.  As the mouthpiece was removed and we waited for my results.

A bump in the road

Since I work in IT, I took being told that my results had not been recorded by the computer as a funny IT joke at first. I am very familiar with technical issues and while it wasn’t a joke, manual records had been kept of my heart rate information when the computer’s VO2 data wasn’t recorded. Thankfully there was a verification phase that I could do to recreate and verify the results from the first test. I took a few minutes to catch my breath, my spit valve was emptied from the mouthpiece and I was hooked back up to the machine for round 2. The second time around the VO2max was definitely harder than the first but I was warmed up and had a better idea of what I should expect which helped me hit the exact same speed, incline and max heart rate as my first run. It was an incredible feeling and validates that I really did find my personal max during this test.

Knowing that 3 years ago I struggled to complete the grouse grind in 2.5 hours and was winded walking up a single flight of stairs it was a really proud moment seeing my results. Seeing the tangible impact of hundreds of hours on the elliptical and treadmill, countless runs through Vancouver in the cold, wind and rain and the time spent doing hill repeats in New Westminster were all worth it. Now I have a number that I could put next to all of that effort, at least until I go back and do even better.

Learn about Preston’s 3D Gait Analysis experience.

ENTER NOW TO WIN A FREE VO2MAX ANALYSIS

Do you want the opportunity to test your exercise physiology like Preston?

Like, comment, or share for a chance to win a free VO2MAX Analysis!

To learn more about the Fortius Lab and VO2max Analyses, visit their website at

http://www.fortiussport.com/Lab @FortiusCentre

 

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Setting goals like an Olympian: Lanni Marchant

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Setting Goals like an Olympian: Lanni Marchant

under armour lanni

Whether it’s your first race or your 100th, you always need to set a goal.

Best Health web editor Lisa Hannam had the chance to interview Canadian Olympian and Under Armour athlete Lanni Marchant about realistic goal setting and the runner’s greatest accomplishments.

In the interview, Lanni explains her strategy for goal setting, in which she utilizes a work-backwards approach and vocally shares her goals with others.

“In 2012, I wanted to go to the Rio Olympics, so [my coach and I] worked backwards, in terms of how to qualify. But we also had goals for each season leading up to my qualifiers, [like the] Canadian records, Championship races, and medal contention etc.

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“For life goals, I’ll always keep that target in mind but I know that there might be some different paths and bends in the road to get there.

“Regardless of the goal, I have learned that I have to be vocal and share my goals with those around me. Keeping it a secret means I am carrying the risk of failure solely on my shoulders. When I share my goals with my family, close friends and coach, it means they are there to help me when I hit a bump or come to a crossroad and need help.”

To read the complete interview click here.

With less than two months until the Under Armour Eastside 10k, it’s time to set your goals!

Philemon Rono to Defend Scotiabank Toronto Waterfront Marathon Title

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By Paul Gains

A year ago Kenya’s Philemon Rono overcame a world class field, humid conditions – not to mention an incident with a traffic barricade – to capture the Scotiabank Toronto Waterfront Marathon in a time of 2:08:27.

It was a remarkable achievement and one that was madly celebrated upon his return to Kaptagat in Kenya’s Great Rift Valley.

“There was great joy,” he recalls of being reunited with his training group back at the Global Sports training camp.  “We celebrated together and everybody was happy for me. Laban Korir was happy that the victory came back to Kaptagat.”

Now Rono has announced he will return to Toronto Waterfront to defend his title in this IAAF Gold Label race (October 22nd).

Amongst his training partners, Toronto is spoken of in respectful terms. Korir it will be remembered was the 2014 Toronto champion. It was he who had encouraged Rono to race in Canada’s biggest city after his own success there.

“I started training (for the 2017 Scotiabank Toronto Waterfront Marathon) in June and my training is going along well,” Rono reveals. “I am just focusing on a great achievement. If the weather is good I will run my personal best. I am very excited to come back as I really enjoyed the race.”

Rono has a personal best of 2:07:07 recorded at the 2014 Hamburg Marathon. A year ago he also ran 2:07:20 in Hamburg while finishing second. The Scotiabank Toronto Waterfront course record remains 2:07:05 by Ethiopia’s Deressa Chimsa (2013) and there is a C$40,000 incentive for beating that time.

During his warm-up last year Rono managed to pull over a barricade that he was using to stretch against, it came down on his forehead and rendered him briefly unconscious. For a few frantic minutes his management consulted by overseas telephone on whether to allow him to run or not. The decision was taken to let him see how he felt during the first couple of kilometres. As we now know, he quickly recovered and was grinning ear to ear following the victory.

Rono is currently back at the Global Sports camp training with some of the world’s greatest runners. His roommate is Brimin Kipruto (2008 Olympic 3,000m Steeplechase champion). But the most famous training partner in the thirty-man group is the reigning Olympic marathon champion Eliud Kipchoge, who has had a profound impact on Rono and the others.

Philomen Rono with his training group in Kenya, including Eliud Kipchoge (front left) who ran 2:00:25 in the Nike Breaking2 attempt. Photo credit: Rosemarie Smit/Global Sports Communication

“He taught me to focus on what you want to do and want to achieve and to be disciplined,” Rono explains. Prior to his Scotiabank Toronto Waterfront Marathon debut Kipchoge had told Rono he believed he would win Toronto. “I want to be like him.”

“Mostly I stay there in the camp from Tuesday till Saturday full time. On Sunday and Monday I go home. I go home after the speed work on Saturday morning. I am married.”

Each athlete has specific duties and shared responsibilities. Rono, for example, is the camp treasurer and collects money from the others when necessary. When one among them has success somewhere in the world there is normally a celebration. This camaraderie has been responsible for numerous champions.

There is a vegetable patch which is tendered by the runners and they also have acquired some cows. And, they all ensure the camp stays clean which means rolling up their sleeves in various odd jobs – cleaning the outhouse included. A full-time cook prepares a balanced diet when the group is in camp.

The group is coached by the illustrious Patrick Sang, who won an Olympic silver and two World Championship silver medals for Kenya back in the 1990’s. His influence on the group is extraordinary from creating a tight relationship within the group to scripting their individual programs.

“Training starts at 6:00 a.m., Eliud is the one who wakes us every day at 5:45 a.m.,” Rono says. “After training we take breakfast (chai and bread), then we relax until lunch and around 4:00 p.m. we go for a recovery run.”

During the evenings, when there is some time for relaxation the athletes enjoy watching athletics, professional wrestling and soccer on television. Rono is a huge fan of Chelsea Football Club he says. While training for the marathon takes up most of his time he is also a member of the police force and reports for duty during his off season.

In the buildup to Toronto Waterfront he will continue training hard with his teammates. He will test himself with a half marathon race sometime in September and determine where his fitness lies. Earlier this year he ran 2:09:22 in Rotterdam finishing 8th. But there is much more on the line as defending Toronto champion.

Though he is still just 26 he sees himself running for another ten years and has dreams of following Kipchoge’s path.

“My dream is to run a time under 2:04,” Rono declares with confidence.  And once his competitive career comes to an end he has other plans.“I hope to be a coach in the future. But first I will focus on my athletics career.”

With the experience gained from racing and winning Scotiabank Toronto Waterfront Marathon a year ago, Philemon Rono will certainly be one to watch when the elite racers line up come October 22nd.

For more information and entry, see STWM.ca

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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

recovery properly after a race

How to recover properly after a race

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As soon as you step over the finish line, it’s important to think about recovering properly after a race.  It’s usually overlooked, but is a crucial component of one’s training program.  Accomplishing any race distance is certainly something that should be celebrated with post-race festivities, and a little rest and relaxation.  But what happens after that?  It’s easy to get through the pre-race taper, hit the ground running on race day, and bask in your success. But what’s the best way to get back into running?  How long does recovery take?  What’s the best way to recover?

Immediately after:

As soon as you cross the finish line don’t stop moving.  Keep walking towards your medal, post-race food, and to see any friends and family that have come to support you.  Working hard during a race causes your heart to pump blood and oxygen rapidly through your body, and will continue to do so even after you cross the line.  By walking around for a good 15-20 minutes afterwards will help to avoid any blood from pooling in your extremities if you were to stop abruptly.  Moving will help to flush out the metabolic waste that’s accumulated in your muscles from the race, and will aid in active recovery.  Continue to move for the rets of the day too – nothing crazy, but after you’ve had a nap opt to go for a short walk in the evening to keep your muscles from tightening up.

Within one to two hours

Get some fluids and food in you as soon as you can.  Burning through your energy stores, and sweating throughout a race can leave you depleted.  Races will have some post-race food that will be great to bridge the gap between the end of the race and your next meal.  Try to get a good amount of carbohydrates and protein to feed your exhausted muscles.  It’s important to rehydrate with 16-20 oz of water for every pound of body weight you’ve lost during the race.  Add in electrolytes, or grab a sports drink to replenish electrolytes lost through sweating.  The amount you have to drink to rehydrate will depend on your sweat rate, the heat/humidity of the day, and how much you hydrated throughout the race.  Keeping an eye on the colour of your urine is a good indicator: light yellow/lemonade is the colour to strive for.  Try to avoid alcohol immediately after the race, or at least until you’ve had some water/electrolytes.  Having depleted your body’s stores, the effects of the alcohol are much greater post-race and can impede your recovery.

24 hours after:

Getting a good night’s sleep after a big race is key.  It can be difficult falling asleep after big efforts due to achy and restless legs.  Avoid taking anti-inflammatories – your body elicits an inflammatory response as part of it’s healing process.  The sore muscles may suck initially, but it’s all part of the process.  If you’re having a tough time sleeping, look into taking melatonin. It is a natural substance created in our pineal gland that helps to regulate our sleep-wake cycle.

The day after a race, if your muscles are still sore and achy, take an ice bath.  This will help speed up the recovery process by assisting the body in reducing the inflammation in the tissues.  Use the day after a race to debrief about the race, go for a walk, and just relax.  The down time after a race is just as important as the hard work before a race.

The week after the race:

Going back into training doesn’t need to be done right away.  A lot of people will take a few days off, and go for walks/light cross training to keep their body moving and loose.  The rule of thumb is in the first couple weeks after a race, follow the structure of the taper week, but in reverse.  It’s a great guideline for easing back into intensity without overdoing it.  Avoid too much intensity until about 10-14 days after the race to allow your muscles to fully recover before getting back into the swing of things.  Also, don’t forget the importance of rolling and stretching.  Many runners will book a massage or physio appointment for the week after a race to help flush their legs out.  Both these options help your recovery by increasing blood flow to your recovering muscles.

Keep in mind that these guidelines are just suggestions.  Everyone takes different times to heal and recover.  Listen to your body to figure out the best approach for your return to training.

Feature Friday – PHS Community Services Society

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Founded in 1993, PHS Community Services Society (PHS) is a non-profit housing, health care and community development agency providing services in Vancouver and Victoria, B.C.  PHS develops, maintains and advocates for affordable housing for adults who have been marginalized as a result of homelessness, physical, mental health and behavioural issues, substance dependencies and more. They also provide low-barrier harm reduction, drug treatment and primary health care services. 

PHS operates and manages 21 low-barrier residences and over 1,200 units of rental housing that include emergency shelters and transitional housing. In addition to providing housing, PHS offers a range of health care services that are both embedded in their housing, and available to the broader community. Their multidisciplinary team of physicians, specialists, nurses and social workers offers comprehensive primary care, mental health and addiction treatment services. They also offer monthly internal medicine, gynecology and women’s health clinics. 

In an effort to foster and grow a sense of community for marginalized people, PHS aims to empower, generate trusting relationships and help them to determine their own course of recovery. They see people, not their pathology, and work hard to offer stability, compassion and love to those who need it most. PHS believes that there are solutions to homelessness and the opioid crisis, and that implementing them will require love, resiliency and – most importantly – political will. 

PHS has developed a range of innovative community based programs to meet the diverse needs of the thousands of people they serve each year. Programs include needle distribution and collection, community gardens, low-barrier methadone treatment, managed alcohol programs, dental care, alternatives to traditional detox, and more.   

Above all, PHS strives to be a champion for social inclusion, a leader in social innovation, and an advocate for marginalized people whose voices are rarely heard.  PHS is perhaps best known for leading the advocacy effort to open North America’s first supervised injection site, Insite, in 2003. Advocacy remains a major focus for PHS today, and their work continues to yield remarkable results for the community. For example, PHS was there to fight against the closure of the low-barrier New Fountain Shelter 2011, and later this year, PHS will be operating the ‘new’ New Fountain Shelter on East Hastings that will open in 2017, thanks to the innovative planning and renewed funding of BC Housing. 

To learn more or make a donation, click here. 

Green Turns to Gold at 2017 Scotiabank Toronto Waterfront Marathon

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Organizers improve on past performance to earn gold level certification from the Council for Responsible Sport for Social and Environmental Initiatives

Eugene, OR—August 8, 2017—The Scotiabank Toronto Waterfront Marathon (STWM), held October 16, 2016 and hosted by Canada Running Series, has achieved Gold Level Certification from the Council for Responsible Sport (Council) by improving performance from its first certification effort (silver) in 2015. Organizers earned credit on 45 of the best practice standards offered in the Council’s certification program for social and environmental responsibility at sporting events, up from 38 achieved in 2015. The marathon, which hosted over 25,000 participants in 2016, remains the only certified event in Toronto out of over 150 total certified events worldwide.

Race Director Alan Brookes said “Canada Running Series is passionately committed to ‘building community through running’ – and that means the cities we live in as well as the sport we love. Sustainable communities; green, healthy cities for people, and the organizing of environmentally responsible runs are core values for us. We’re proud of this achievement for our city, and the certification will inspire us to do more.”

Certification is valid for two years. It is achieved by complying with criteria across five categories: planning and communications, procurement, resource management, access and equity and community legacy. Highlights from the event that earned credit towards certification included:

  • Continual improvements to a comprehensive solid waste management plan to strive for high rates of diversion from landfill. Green team members assisted with proper placement of garbage, recycling and compost at each waste station.
  • 135 pairs of lightly used running shoes were collected and redistributed through partner organization Community Education Services (CES) Canada, which provides secondary school education for youth orphaned in Kenya.
  • 740 pounds of food was donated to Second Harvest, a local food bank that distributes the food to those in need.
  • 1,200 local youth in grades 4-8 finished an active lifestyle training program by running in the 5K event weekend free. Canada Running Series covered all transportation costs, t-shirts, bib numbers and a nutritional snack, totaling around $36,000.
  • Canada Running Series staff coordinated a staff outing to clean-up a community park along the marathon route.
  • The Neighbourhood Challenge annually provides an opportunity for neighborhoods along the marathon route to gather and celebrate their communities by providing resources, coordination support and even prize money for categories including most people, most noise, best costumes and best entertainment.
  • Supported locally owned businesses such as Chiovitti Banana and Vert Catering through direct purchases and promotion.
  • The Scotiabank Charity Challenge helps to make runner’s participation meaningful by fundraising for causes important to them. Scotiabank adds an additional total of $33,000 in cash awards to the participating charities who recruit the most runners, fundraise the most dollars and who raise the most on average per fundraiser. The Scotiabank Charity Challenge is a turnkey fundraising program that provides a simple way for runners to support the charity of their choice and make a significant impact locally. Participating charities keep 100 per cent of the proceeds raised, as Scotiabank pays for all transaction and credit card fees.

“The Council for Responsible Sport congratulates Canada Running Series on this most recent accomplishment. It’s a group that has worked hard for many years now to think strategically about what it means to host events that truly support local economies, build community and reduce the environmental impacts of their planning and purchases. That’s the core of the responsible sport movement!” Said the Council’s managing director, Shelley Villalobos.

About the Council for Responsible Sport: 

The Council’s vision is a world where responsibly produced sports events are the norm and its mission is to provide objective, independent verification of the socially and environmentally responsible work event organizers are doing and to actively support event organizers who strive to make a difference in their communities. The current version of the Council’s Certification standards (v.4.2) was developed by an outside working group of both sustainability and sport industry experts, reviewed by a wide range of stakeholders throughout 2013 and implemented in January 2014. www.CouncilforResponsibleSport.org

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

 

Workouts to get you out of a training rut

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We all have time where the last thing we want to do is run or work out.  These “slumps” are normal, and either come about due to boredom or fatigue.  The repetition of tempos, long runs, and hill repeats can be enough to make you dread having to do another workout. If you’re stuck in a training rut, it might be time to try something new to reignite the fire.  Switching up workout types, or who you’re running with, can be enough to motivate you again. Here are some ways to mix up the monotony of running:

Find a group

If you’re used to doing every workout or easy run on your own, it might be time to hop into a group environment.  Casual chatter and comraderie can help ease the pain of a workout, or at least create enough distraction that the miles fly by.  Most cities have a running group of some kind whether it’s a local running crew or a group out of a running store.  Do a little bit of research and find one that’s convenient and works with your schedule.

Group fartlek

We’ve all heard of the fartlek workout, which is essentially just speed play.  Paces and interval duration are varied to keep the workout fun.  Another way of doing this workout is with a group of at least 5 people.  In a single file line, the runner at the front sets the pace.  Then, the runner at the end of the line must surge to the front of the pack to settle in as the new leader at their desired pace.  The person at the rear can choose to surge whenever they choose which keeps the rest of the group on their toes.  It’s a great way to challenge each other and do a speedy workout without too much thought.

Be a broken record

Repeats are a simple yet effective workout for any distance.  The intensity and distance of the interval will determine the recovery.  Long intervals or short intense bursts will require longer rest periods than moderate intensity repeats.  The rest period should be longer enough that your heart rate settles and you’re able to talk.  Aim to keep the intervals consistent; blowing it out of the water on the first rep will leave you gassed for the rest of the workout and won’t provide the most beneficial training effects.

Go up and down a ladder

Pyramid or ladder workouts are a fun mix up to interval training.  Choose to do the intervals by distance or by duration.  For example, a ladder workout on the track could look something like: 200m-400m-600m-800m-1000m-1000m-800m-600m-400m-200m.  For recovery, match the hard interval distance and try to keep the paces consistent.  Much like coming down a hill, climbing down the ladder will feel easier with decreasing interval distances!  These workouts can be as long or as short as you wish, and can be done based on time so you don’t have to find a track.

Race!

A great way to get back into shape, or fuel the fire is to actually step onto the starting line again.  Use the pre-race nerves and adrenaline to pump you up to run.  The crowds of people will be great to push you, plus having a closed course with no traffic is ideal!  Check out your local running scene for upcoming races and sign up.  It could be enough to get booted out of a training rut.

Rest

If nothing seems to be working, it might be that you just need a couple days off of running.  Many people forget the importance of rest and recovery.  It’s just as important as running workouts!  Take a few days to sleep in, try a new activity, catch up on some reading, or try a new recipe.  Stepping away from a regimented training schedule for a short time won’t decrease your overall fitness.  It could be actually be exactly what you need to get to the next level of fitness and boost your training.

benefits of track work

The benefits of hitting the track

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The benefits of track work when training for anything longer than 5k aren’t often discussed during a race build. Track workouts have their time and place for any race distance.  While crucial for typical track events of 5000m and under, they also provide many benefits for any distance up to the marathon.  Even ultra marathoners do track workouts sometimes!  It can feel intimidating heading to the perfectly marked 400m oval. The fear of the workout’s intensity, not knowing how to pace, or pressure to perform an a perfectly flat and manicured surface can steer runners away.  Try to ignore those barriers and remember the benefits a track workout will provide.

Learn to pace

On the track, the terrain is consistent and is perfectly flat.  These characteristics help runners learn how to properly pace themselves and understand what difference paces feel like. When running on the track, you must mentally push yourself to keep on pace. This helps build mental strength as well as physical strength, which is the opposite of treadmill running that forcefully keeps you moving at the same speed.  Understand that not every interval needs to be an all-out effort.  Being able to keep tabs on the pace by checking splits every half-lap (200m) or full lap (400m), will provide timely feedback so you know how and when to adjust your pace.

Improved running economy/efficiency

Running easy is exactly what it sounds like: easy.  It builds a tolerance to pavement pounding and slowly creates an aerobic base, but it also only teaches how to run at a leisurely pace.  Track workouts encourage a faster turnover. Therefore, it teaches your body how to run fast by adapting neuromuscular, musculoskeletal, and respiratory systems.  Faster turnover helps recruit and stimulate fast-twitch muscle fibers.  The amount in which it helps to make you run faster is very individual, but it will certainly help you from getting slower!  By building an aerobic foundation, it enhances the amount of oxygen that is consumed at a given pace. Meaning you’re able to hold a higher intensity for an extended duration before running out of steam.

Mental toughness

The thought of running around in 400m ovals isn’t exactly appealing. The monotony of the unchanging terrain and elevation can make it hard to remain motivated throughout a workout.  However, that’s exactly what makes the track great.  It requires mental toughness to remain on task throughout the workout especially with the workout’s heightened intensity. Seemingly unnecessary to do 400m repeats when training for a half or full marathon, it’s actually incredibly helpful.  When busting out shorter and faster intervals, it forces your legs to get out of an easy run shuffle and into a more powerful stride. By pushing a pace that can only be held for a short period of time, it makes the speed of threshold/tempo runs feel much more manageable.

So when training for your next goal race, be sure to include some speedy track sessions into your build.  Ideally grab a group of friends to accompany you and push the pace.  Do a full warmup to fully prepare your muscles for the intensity of the workout and don’t forget to have fun!