Jun 10 2017
0

Scotiabank Vancouver Half-Marathon & 5k – Elite Field

By | Elite Athletes, Scotiabank Vancouver Half | No Comments

 

Scotia HalfIntroducing our Scotiabank Vancouver Half-Marathon & 5k Elite Field.

Scotiabank Vancouver Half-Marathon Male Elite Athletes  
  Bib # Last Name First Name City Prov.
1 Kangogo Kip Lethbridge AB
2 Toth Thomas Plaistow NH
3 Wykes Dylan Vancouver BC
4 Martinson Geoffrey Vancouver BC
5 Woodfine Tristan Guelph ON
6 Kimosop Willy Lethbridge AB
7 Kasia Dancan Toronto ON
11 Bascal Shoayb Victoria BC
12 Gomez Inaki Vancouver BC
13 Browne Nicholas Vancouver BC
14 Blazey Paul Norwich UK
15 Mulverhill Chris Vancouver BC
16 Dunfee Evan Richmond BC
17 Nicholson Drew Surrey BC
21 Ziak Jeremiah Vancouver BC
22 McMillan Craig North Vancouver BC
23 Hatachi Tatsuya Coquitlam BC
24 Fieldwalker Matt Vancouver BC
25 Newby James Squamish BC
26 Portman Bryan Nanaimo BC
Scotiabank Vancouver Half-Marathon Female Elite Athletes  
  Bib # Last Name First Name City Prov.
F2 Pidhoresky Dayna Vancouver BC
F4 Tessier Lyndsay Toronto ON
F5 Wilkie Sabrina Vancouver BC
F6 Olsen Courtney Bellingham WA
F7 Coll Neasa Vancouver BC
F11 Moroz Jen Vancouver BC
F13 Lewis-Schneider Meg Vancouver BC
F14 Smart Kristin Cobble Hill BC
F15 Pepin Cheryl North Vancouver BC
F16 Dale Shannon North Vancouver BC
F17 Longridge Corri Vancouver BC
F18 Moore Katherine Vancouver BC
F22 Kassel Melanie Chilliwack BC
F23 Montgomery Darcie North Vancouver BC
Scotiabank Vancouver 5km Elite Athletes    
  Bib # Last Name First Name City Prov.
5002 Wilkie Mark Vancouver BC
5003 Watkins Catherine Vancouver BC
5004 Gustafson Kate Vancouver BC
Jun 08 2017
0

Olympians Reid Coolsaet and Natasha Wodak join the Toronto Waterfront 10K

By | Toronto Waterfront 10K | No Comments

By Paul Gains

In what is certainly a rare phenomenon in Canadian road racing, four of Canada’s Olympic distance runners will contest the Toronto Waterfront 10k on Saturday June 17. They will toe the start line with varying degrees of expectation.

The two defending champions, Eric Gillis (10th in the Rio Olympic marathon) and Krista DuChene (35th in the women’s race) are in relatively good shape having prepared for spring marathons. But the other pair are treading into the unknown.

Reid Coolsaet, whose personal best marathon time of 2:10:28 which he recorded in the 2015 Berlin marathon, has been nursing a foot injury since December. After finishing 7th in the Fukuoka Marathon (2:10:55) he took some time off only to experience pain when he resumed training.

“I had some underlying foot issues going in to Fukuoka, nothing too worrisome,” Coolsaet reveals. “Then I took time off after the marathon. I think my tendons, without running, tightened up a little bit. It kind of stopped the blood flow from getting in there.”

The condition is called osteonecrosis and meant he has slowly and carefully plotted his way back, only starting running again in May. Asked what stage he is in training he doesn’t mince words.

“Not one hundred per cent, definitely not,” he declares. “I am building up running at the same rate as taking four months off but I have to pay attention to my foot. My tendons are still tight and it’s a little uncomfortable but, that being said, it’s manageable. I am taking things slowly so I don’t re injure myself.

“I really just want to kind of test my fitness and see where I am; kind of have fun. I wanted to put it on the calendar rather than just having a few months of just training. It’s a fun race and race results don’t lie so I will see where I am.”

Ever the optimist Coolsaet has his mind set on a fall marathon. At the moment he is flaunting with a training regimen that sees him cover roughly 100 kilometres in a week – about half what he will eventually do at peak fitness.

Meanwhile DuChene is expecting a tough race with Vancouver’s Natasha Wodak who is slowly rounding into form following foot surgery last December. Wodak won the Race Roster Spring Run Off 8k in her comeback race but then suffered a disappointing defeat in the Canadian 10k Championships, May 27th in Ottawa.

After returning from the Olympics, where she finished 22nd in the women’s 10000m race, the Canadian 10,000m record holder also changed coaches. Now her training is being planned by 1984 Olympic 3000m bronze medalist, Lynn Kanuka. DuChene is definitely respectful of her rival.

“I really don’t know what finish time to expect for myself but I am glad Natasha will be racing as she prepares to do the 10,000m at the World Championships (in August),” DuChene says. “I’m sure I’ll be chasing her.

“The marathon is always my goal race so the Waterfront 10k will be more about having fun and moving the legs a bit faster.”

DuChene, who also switched coaches and now runs with Speed River Track Club under the tutelage of Dave Scott-Thomas (coach of Gillis and Coolsaet) declined her place on the Canadian marathon squad bound for the London World Championships.

“After completing three marathons in eight months, as well as a month of training at altitude in Kenya, it was important to have a complete recovery,” DuChene says. “It was difficult to decline my spot for the IAAF World Championships team but necessary.

This is only the second year of the race, now sponsored by lululemon, and DuChene’s course record of 33:50 could take a beating if the weather cooperates. Meanwhile, Gillis ran 29:23 to beat Coolsaet by two seconds last year a result the latter remembers with a smile.

“Oh the course is great,” Coolsaet says. “A little bit of downhill off the start to get you going and then it’s pretty much flat the whole way. I like running along the Lakeshore, it’s wide and pretty flat.”

The race begins at the Scotiabank Toronto Waterfront Marathon Start Line on University Avenue just north of Queen Street, then runs down to Lakeshore Boulevard where it finishes at the Liberty Grand.

Should the Olympians falter there is no shortage of emerging talent waiting to bring them back to earth. Tristan Woodfine, for instance, was third a year ago in this race and like Coolsaet and Gillis is a member of Speed River Track Club. He is obviously in good shape having won the opening Canada Running Series race, the Race Roster Spring Run Off 8k, on April 8th.

In addition there is Kevin Coffey, now based in Vancouver who took the bronze medal at the recent Canadian 10k championships in Ottawa (30:42) and Toronto’s Sami Jibril a member of Canada’s 2017 world cross country championship team.

London, Ontario’s Leslie Sexton bears watching in the women’s race.

This year’s race is sold out at its 7,000 cap, but everyone is encouraged to come out and cheer for the runners on race day at one of nine Cheer Sites along the course: https://canadarunningseries.com/toronto-10k/community-and-charity/#spectators There will also be a fun post-event party at Bandshell Park, Exhibition Place with music, yoga, food trucks and more.

-30-

For more information: http://toronto10k.com  

Elite start list: http://runcrs.co/2r38JDM

Jun 08 2017
0
Connected Fitness

5 ways Connected Fitness apps and products can elevate your training.

By | Eastside 10k, Training Tips | No Comments

Today’s running competition is fierce and becoming your best takes more than just training. In the past, knowing when to train and how hard to train was simply based on how you felt. Now, through connected fitness apps and products, technology can test your body and tell you when and how to train, how to set goals and track against them. You no longer have to write down how you felt after a long run, or time yourself or even track your distance – connected fitness products do this for you allowing you to focus on one thing, your run. Below are five ways that connected fitness can elevate your training:

  1. Set Goals and Smash Them

Connected fitness apps such as MapMyRun make it easy for you to set goals, track them, beat them, and set new ones. You can track time, cadence, duration, distance and splits, making it super easy for you to see how you are tracking against your goals.

  1. Know when you’re ready to push the limits

The new Under Armour Record-Equipped shoes will tell you whether or not today is the day to push your limits. Each Record-Equipped shoe has a chip that not only tracks your run, but analyzes the explosive power in your jump to tell you whether or not your body is ready to train. To perform the jump test, simply jump around before your run. After setting a baseline, your jump score will measure muscle fatigue and recovery rate to suggest how intensely to run. To learn more about the shoes and the jump test, click here.

  1. Track your route

No more Google maps, no more getting lost. Apps like MapMyRun, make it easy for you to track your route and your time. If you have smart running shoes, simply go out for a run and the GPS tracker in the shoes will track your route, time, stride length, and more. Even if you’ve left your phone at home, Under Armour Record-Equipped shoes will track and store your run data for up to five runs before needing to be synced.

  1. Stay connected with some friendly competition

There’s no better way to push yourself than a little healthy competition. If you can’t get out and run with your friends or crew don’t worry, connected fitness allows you to have an online community where you can share your routes and results.

  1. When to get new shoes

Running in a pair of worn down sneakers is a recipe for an injury, and knowing when your favourite pair has run its course and are ready to retire is tricky. Under Armour Record-Equipped shoes keep track of how far you have run and send you a notification once your shoes have reached the 650 km mark – that’s approximately 15 marathons. After 650 km, it’s time to ditch the shoes and buy a new pair.

UA Record Equipped

Jun 06 2017
0

How to deal with hitting the wall

By | Racing Strategy | No Comments

Hitting the wall is one of the worst feelings to have in the middle of a goal race.  It can happen during training as well if you haven’t fueled or hydrated properly. However, it’s easier to cope with a botched training day than a ruined race day.  The “wall” is the point of sudden fatigue in any endurance event that can be brought on by either poor pacing, poor fueling, or poor preparation.  The result is what feels like a death march for the remainder of the race, and is something that every racer tries to avoid.  While nutrition is very individual, there are other ways to train your body to be able to avoid and cope with hitting the wall.

Before the race:

Stimulate race fatigue.

Running on back to back days helps to train your muscles to work when they’re already tired.  Incorporating long runs that have some intensity worked into them helps stimulate the fatigue that creeps in on race day.  If you have a long run scheduled, try throwing in some surges, tempo efforts, or change of pace to get more bang for your buck.

Dial-in your nutrition.

Throughout training, especially on long runs, try to practice the fueling strategy you want to use on race day.  Typically, taking it a gel every 45-60mins is the standard, but people can handle more or less than that depending on what their stomachs can handle.  Practice different fuelling methods throughout your training cycle and learn what your body responds to the best.  An important thing to note is that fuel should be ingested before you feel like you need it.  There is delayed absorption of fuel in the gut so if you only fuel when you’re starting to feel like you’re going to “bonk”, it’s too late.  The goal of mid-race fuelling is to stop your body from going into a large deficit and hitting the wall.  Don’t forget about your everyday nutrition too.  Eating a slightly higher amount of carbs the week leading up to the race will help your body store extra glycogen for your muscles to tap into when they need it most.

If you’re in a position where you’ve hit the wall, here are a few tips on how to cope during the race:

Acknowledge, but don’t succumb to the wall.

When you start to feel like you’re losing steam and the wall is drawing near, understand that this is normal.  It’s not going to be a great feeling but you’re not alone.  The wall forces us to lose hope, shutdown, and want to quit.  When realizing the wall is looming ahead, focus on a repetition that distracts you and have faith in your mental strength.  Find a focal point: whether it’s a mantra, a face, your own breathing, or a memory that keeps you moving forward, use it to your advantage.  By switching your focus to a more positive experience, it’ll help the body cope with the pain and fatigue that “hitting the wall” brings.

Create mini-goals.

Depending on where the wall hits you, getting to the finish line may become too daunting to think about. Instead, create mini-goals to help you reach the end.  When you’re feeling mentally and physically beat, even the smallest successes can help propel you towards your goal.  Aim for the next lamppost or water station, celebrate when you reach it, and then create another stepping stone.  Celebrating little victories can help your moral and boost your drive enough to cross the finish line.

Get tough.

Sometimes even all the tricks in the book might not be enough to distract you from bonking. That’s when you have to hunker down and give it everything you’ve got.  Trust in your training and remember how many times you’ve toughed it out. Either in workouts, in terrible weather, or on days you didn’t want to run.  All of these situations exude mental toughness that you’ve been building throughout training just as much as your physical fitness.  Utilize that strength.

While these tips aren’t a flawless way to beat the wall, it’ll put you in a far better position to conquer it!

Jun 05 2017
0

New Balance Becomes Official Sponsor of the Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments
TORONTO June 5, 2017 –

Global athletic leader New Balance will become the official Athletic sponsor of the IAAF Gold Label Scotiabank Toronto Waterfront Marathon, in a new multi-year agreement announced today. In addition to financial support, New Balance will greatly enhance the complete runner experience from the moment training programs begin at Running Room stores the week of June 19th. Complementing the official training programs will be community events featuring athlete appearances and the chance to test-drive New Balance shoes and gear, all the way up to race day on October 22nd. New Balance will bring exciting activation to the Race Weekend Expo, including their innovative high-performance apparel that will feature in the event’s Official Merchandise Program. New Balance will also bring a range of activation to the race day experience including support for the Pacer Program in both the marathon and half marathon.

“This is a perfect partnership between two, globally recognized, premier running brands,” said Canada Running Series president, Alan Brookes. “Our values are so strongly aligned, with a passion for both sport and community – and a proven commitment to Canadian road running at all levels. New Balance has always been a strong supporter of the Scotiabank Toronto Waterfront Marathon, at the Expo, and through the participation of their top Team NB sponsored athletes like Olympians Eric Gillis and Reid Coolsaet, Rachel Hannah and Dayna Pidhoresky. We’re excited to take this natural partnership to the next level and bring further benefits to all our participants.”

Eric Gillis echoes these sentiments: “I’m very excited with the news that New Balance, my favourite athletic brand, is partnering with Scotiabank Toronto Waterfront Marathon, which I’ve raced five times and where I’ve qualified for two Olympics. These two running obsessed brands will no doubt work magic together and take the STWM experience to another level. I proudly call this race my hometown marathon, and today, I’m feeling an even stronger connection to this wonderful event!”

“New Balance Canada is excited to partner with an iconic event like the Scotiabank Toronto Waterfront Marathon and connect with thousands of runners from all over the globe.  Our brand is synonymous with the sport and this partnership is a great step in helping us achieve our goal of being the World’s Best Running brand.  We look forward to working closely with the organizers and the Running Room to elevate the consumer experience and engage at all levels with athletes,” Jon Purdy, Sr. Marketing Manager, New Balance Canada.

New Balance is also the official shoe and apparel sponsor of New York Road Runners and the TCS New York City Marathon, the Virgin Money London Marathon, and the NN Marathon Rotterdam, as they continue to add strategic sponsorships in support of major marathons in leading cities worldwide.

Runners of all levels are encouraged to join in a very special Canadian running experience by registering for the 2017 Scotiabank Toronto Waterfront Marathon, Half Marathon or 5K at STWM.ca

 

About 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. STWM.ca

About New Balance

New Balance, headquartered in Boston, MA has the following mission: Demonstrating responsible leadership, we build global brands that athletes are proud to wear, associates are proud to create and communities are proud to host. New Balance is the only major company to make or assemble more than 4 million pairs of athletic footwear per year in the USA, which represents a limited portion of our US sales.  Where the domestic value is at least 70%, we label our shoes Made in the USA. New Balance owns five factories in New England and one in Flimby, U.K. New Balance employs more than 5,000 associates around the globe, and in 2015 reported worldwide sales of $3.72 billion. To learn more about New Balance, please visit http://www.newbalance.com and for the latest press information please visit http://newbalance.newsmarket.com

Media Contacts

Alan Brookes, Race Director, Scotiabank Toronto Waterfront Marathon
alan@canadarunningseries.com, 416-464-7437

Victoria Siemon, Marketing Associate – Running, New Balance
victoria.siemon@newbalance.com, 289-290-6063

 

Jun 02 2017
0

Course Tips from the Front

By | Scotiabank Vancouver Half | No Comments

Some of the top athletes share their insider info on the Scotiabank Vancouver Half-Marathon course.

Catherine Watkins:

Scotia Half is a fun scenic net downhill run but don’t let that deceive you into thinking it’s an easy course. You can definitely have a fast time on the course but it is important that you remain patient for the first 15k and don’t get carried away. The long downhill from UBC can take it’s toll on your legs if you go out too fast and that can make the final climb up Burrard Bridge a long slog if your legs aren’t feeling good. This is a course where you want to be able to pick things up after the Burrard climb and feel strong on the downhill towards the finish.

Melanie Kassel:

I always warn first timers not to get sucked into hammering down that lovely hill early on in the race in order to bank a few seconds – whatever time gains are made at that point are invariably lost (plus some!) when your quads go on strike in the latter stages of the race. Enjoy a nice downhill coast but don’t shoot yourself in the foot!

Katherine Moore:

I have run a negative split on this course and my PB. With the downhills in the first half, on this course it is easy to get caught up with running too fast in the beginning. If you hold back a bit in the beginning you hopefully feel good at 10k to feel strong for the second half which has some uphill, the Burrard Bridge, and at this time of year it can start getting hot.

Dayna Pidhoresky:

So this will be my first time running Scotia Half, hence, I am looking forward to reading the tips of others!  In the past I know it has been quite hot so I think taking full advantage of the water stations from the get-go would be advantageous in the latter stages of the race.

Rika/Tatsuya Hatachi:

I try to break down 21.097km to several ‘sections’.  When I actually run the race, I try to clear them one by one, so that I won’t feel the entire course is too long.

  • From start until the ‘turnaround’ on Marine Drive (approx. 3km point): nice & easy on slight and almost unnoticeable downhill.  You can grab your good rhythm here, but do not overrate your easy feeling at this point.  Do not rocket-start or speed up. Keep the pace steady and save your energy as much as possible.
  • After ‘turnaround’ ~before long downhill to Jericho: You may start feeling ‘tired’ suddenly and already! But it’s natural to feel heavy after the slight downhill  and it’s a little bit going up.  If you are challenging and aiming for PB, expect that you may feel heavy on your legs here but you will recover later for sure. So don’t worry.
  • Downhill to Jericho: One of the feature points of this course.  Some runners like trying to keep your pace ‘down’ on downhill to reduce the impact, while other runners like ‘running like flying down’ the hill.  Believe it depends on how you’ve been training on downhill.  If you are not well-trained/prepared for this downhill, you may end up paying back later on if you go aggressive on the downhill (even for ½ marathon distance), so be careful. But if you are confident in training downhill, this is where you can save some time here for PB, so go for it!
  • After the downhill ~ Burrard Bridge: ‘Flat’ road after the downhill will definitely feel like ‘uphill’.  Small updowns and turning lots of corners just before Burrard Bridge may drag you down, but, try to think that it is ‘natural’ to feel ‘heavy’ or ‘slow’ right after the long downhill, and the half-point has passed .  Anticipate, be prepared and plan for the fatigue you will get in the second half of any race.  Re-fuel yourself constantly to maintain steady performance.
    Try to recover and get your body used to the running on ‘flat’ road.
  • Burrard Bridge: Much harder and longer than crossing it by driving, of course.
    However, be positive by thinking that the mild downhill is waiting for you toward the end of the bridge, plus, it would only be about 2km left after crossing this bridge.
    Prepare for the ‘last spurt’ after reaching the top of this bridge.
  • Pacific Blvd to the Stanley Park Finish line:  Nice and slight downhill where you can go for the last spurt! Lots of cheering crowd on both sides of Pacific Blvd will help you all the way to the Finish Line! Enjoy your moment!
Kip Kangogo:

The best course with wonderful volunteers and great cheering crowds and don’t underestimate Burrard Bridge as things can get interesting there.

Dylan Wykes:

10-15k is the toughest part of this course in my mind.  Everyone expects to come off the big hill from UBC to Spanish banks and just be able to keep rolling.  It hasn’t worked that way for me.  Expect to need a kilometre to get your groove again after the downhill.  Don’t underestimate the hill around Jericho Park.  It stings big time.  If you can stay mentally strong through this part of the course, you’ll set yourself up for a good last 6k.

Chris Mulverhill:

If you have time, I recommend running or walking parts of the course that you aren’t familiar with or that you are curious about. It’s better to know how steep a hill is or how far it seems between points before you’re many kilometers deep on the pain train.

Whether it’s your first half or your 50th, have fun. There are very few opportunities where you get to take to the streets of a beautiful part of a beautiful city with thousands of people without being considered a riot. Make the most of it.

Craig McMillan:

I have run this quite a few times before. My main point about this course would be that most people forget how much uphill / rollers there are. 3-7km are all slightly uphill and the rolling terrain after Spanish banks to Burrard Bridge can take it out of you if you went too hard in the first half. Overall, a fast and great race.

A full course description can be found here or check out the course preview video. See you on June 25 at #ScotiaHalf!

May 29 2017
0
Running in the Heat

Tips For Running In The Heat

By | Toronto Waterfront 10K, Training Tips | No Comments

The weather is the most unpredictable part of race day.  You have no control over the conditions, and they can change overnight depending on what Mother Nature wants to throw at us.  Not only does the weather on race day matter, but the weather in which you’ve done your training will determine how much you’re affected by race day conditions.  If it’s been a cold winter and spring, and your target race ends up being in scorching heat, the body is in for a shock!  Here are a few things that you can do to help make your race day as ideal as possible:

Layer up

As acclimation doesn’t happen instantly when the temperature warms up, you can use your final weeks before the race for mock heat training.  This doesn’t mean trying to wrestle a treadmill into a sauna and running for hours. Full acclimatization takes about 10-14 days so an easy way to get ready for the heat is to wear an extra layer on your runs. You can wear tights over shorts and a long sleeve over a singlet to get your body slightly more adapted to hotter conditions.  Don’t forget to increase your fluid intake before/during/after to ensure you don’t risk dehydration from higher sweat loss rates.

Arrive early

If your target race is out of town, try to arrive to the destination a few days in advance.  Just one or two days of acclimation can make a big difference come race day.  Doing a shakeout run and being in the heat for a few days will not only give you an idea of what to expect on race day, it’ll help prepare your body to better withstand the heat.

Focus on hydration/nutrition

Running in the heat increases your sweat production in order to dissipate heat and regulate your core temperature. When your sweat rate increases, it decreases your blood volume. This is due to a reduction in the body’s total fluid volume if you’re not adequately replenishing.  Maintaining a normal blood volume is essential as your muscles need blood flow and oxygen delivery in order to work effectively.  However, try not to just drink water.  Consume electrolytes and carbohydrates to help to keep your internal electrolyte balance stable.  Use the classic pee test to monitor your hydration.  Aim for a light yellow urine colour which indicates you’re hydrated but not diluted.

In terms of nutrition, the fuels you ingested in cooler climates may not sit as well in your gut when the weather heats up. Practice taking in fluid and fuel as much as you can in hotter conditions to know exactly what you’ll be able to take in on race day.  On the big day, equip yourself with the fuel you need, and be sure to drink early and often while on course.

Protect your body

Apply sunscreen of at least SPF 30 on any visible skin, including scalp, ears, and back of the neck, to protect it from the sun’s harmful UV rays.  But don’t just rely on sunscreen to protect you.  Wear a hat or visor, sunglasses, light-coloured and loose-fitting clothing.  The light colour will reflect the heat, and a loose fit will help to let the air circulate and cool your body down.

Start cool

If there’s a chance that you’re able to reduce your core temperature before the race starts, do it. Whether it’s consuming icy drinks, placing an ice bandana around the back of your neck, or wearing a fancy ice vest, use a method that’s accessible to you.  Being comfortably cool at the start of the race means you’ll take longer to get up to a level of overheating.  Ice on the back of the neck is a great option because when the ice melts, the cool water will trickle down your back and continue to keep you cool.

Set appropriate expectations

When coming into a hot race, understand that the temperature is going to affect the pace you’re able to hold for the duration of the race.  If you were shooting for a PB, think about setting that goal to the side if race day is going to be a scorcher.  Don’t underestimate the power of perceived exertion. Listen to your body over the splits that are displayed on your watch.

If your body is rebelling against the heat, reset and focus on the race as an experience and enjoy it.  If a personal best, or your A-goal isn’t attainable, weigh the pros/cons of finishing the race or deferring the effort to a subsequent race.  If stepping off the course is going to reduce your risk of injury and allow you to try again at a different race, it could be worth it.  Here is a chart that’s worth noting when trying to decide what to do:

DEW POINT (°F) RUNNER’S PERCEPTION HOW TO HANDLE
50–54 Very comfortable PR conditions
55–59 Comfortable Hard efforts likely not affected
60–64 Uncomfortable for some people Expect race times to be slower than in optimal conditions
65–69 Uncomfortable for most people Easy training runs might feel OK but difficult to race well or do hard efforts
70–74 Very humid and uncomfortable Expect pace to suffer greatly
75 or greater Extremely oppressive Skip it or dramatically alter goal

 

May 29 2017
0

Common Race Mistakes (plus how to avoid them)

By | Racing Strategy | No Comments

When race day arrives, runners seem to forget everything they’ve done in training. Nerves interfere with their normal thought processes and causes people to overthink and doubt their abilities. Understanding that if you trained smartly and effectively, there is no reason to freak out on race day; it’s the fun part! However, race day mistakes are so common that recognizing the issue and dealing with it before it sabotages the race entirely is key. Here are some common problems and how to prevent them:

  1. Forgetting something essential.
    It’s really important to lay out all of the essential items you’ll need on race day the night before. Make sure your outfit is washed, dry and ready to go; your race bib is secured with safety pins onto your top; and you’ve set an extra alarm to ensure you wake up in time. Plan a few different outfits in case of changing weather. Prepare any other pre-race necessity, as it’s calming to have everything sorted out the day before. This will help your race morning go smoothly and you’ll arrive to the startline on time.
  2. Arriving late.
    This can be related to problem #1. Scrambling on race day and not being organized the night before can lead to a delayed departure. If you wake up late, can’t find a sock, or any other minor disaster occurs, it can make you late for the race start. While most races have a small window from when the gun fires for the race start until they close off the start line, many other components of the race are time-sensitive. Bag checks, port-a-potty lineups, traffic, and the hustle and bustle of a race can all take time. Be sure to get up with plenty of time to get to the race start efficiently.
  3. Not having a race day plan.
    Having a plan for race day is important for a successful race, but it also needs to be flexible. Many runners will line up at the start knowing the exact kilometre splits they want to hit, but may not account for terrain, weather, or race day mishaps. Have a pre-race plan: know how you’re getting to the race, what time you need to leave, the race day schedule, and your racing details. Always account for issues such as traffic, line ups, and unexpected weather changes. For the race, have an understanding of the race course to help set realistic time goals, and inform you about where to ease off/pick up the pace. Adjusting your goals based on the conditions of race day and the course will leave you satisfied at the end of the race, instead of being disappointed.
  4. Not warming up.
    It may seem counter-intuitive to run before a race even starts, but it’s a good idea. The shorter the race distance, the more important a warm-up becomes. Anything from 5-10 mins before a marathon, to 2-3 km before a 5 km is enough to lubricate the joints and loosen your muscles. It allows the body to warm-up, move efficiently and reduce the risk of injury, especially on cold weather mornings.
  5. Starting the race too fast.
    At every race there will be a runner than will sprint off the start line like a bat out of hell at a pace they can’t maintain. This not an effective way to race. Tapering before a race leaves your legs recovered making it easy to feel good right from the get-go so race pace may feel easy at the onset. As the race progresses, especially if you’ve run the first few km at a ridiculous pace, that speedy start can come back to bite you in the butt later on. Adrenaline will carry you through the first section of the race, but make sure to reign yourself in so you can finish the race strong and not hit the wall halfway through.
  6. Abandoning race nutrition plans
    Any training runs that were compromised due to taking in the wrong type or flavour of fuel and caused you to hit every bathroom for the rest of the run is the reason why we practice. These mishaps are what you want to avoid on race day. Knowing what flavour/brand of fuel works best, whether you should drink water or a sports drink, and the timing of your intake is key to a great race. If it’s left up to fate, your GI system isn’t very forgiving. Don’t abandon your practiced energy intake plan and solely rely on on-course fuel as it may not be available when you need it, or be the flavour/brand you’re used to. Implement the regime you practiced throughout training for fueling success; no one wants to race with GI issues or bonk and hit the wall.
  7. Putting too much faith in the pace bunny
    Pacers are great tools for staying on pace, but they aren’t robots. Utilize the pace bunnies to keep you on track, but don’t forget to have faith in your own abilities. Keep an eye on your watch just in case, and be willing to let go of the group if you feel you need to change your pace.

It also helps to go over the event details before showing up on Race Day. Know where package pickup is, how to get to the start line, how gear check works – simple stuff, but important to have all that info. Race Weekend details for the Scotiabank Vancouver Half-Marathon & 5k are here so make sure you read them before the big day in June!

May 26 2017
0

A Behind-The-Scenes Look at 3DRun Analysis

By | Training Tips | No Comments

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 that support in injury management, injury prevention, and optimize performance for athletes and active individuals.

Earlier this month, we were given the opportunity to offer two free Fortius Lab analyses to a participant of our races. Preston, a runner of only three years, undertook the challenge of going through the tests so he could share his experience with our readers. First up was a 3DRun Analysis.

WHAT IS A 3DRUN ANALYSIS?

The 3DRun Analysis looks at a runner’s form in three different planes: the sagittal plane (side view); frontal plane (front and back); and the transverse plane (birds eye view). Having three perspectives on the movement of the body while running allows the practitioner to see the forces produced when the foot hits the ground, and any restricted or excessive movement that may lead to injury over time.

All of these angles are filmed with state-of-the-art 3D video technology during a one-hour session on a force treadmill. The data collected is analyzed by a biomechanist and a report is shared during a follow-up appointment where the practitioner shows the runner the pros and cons of their running form. A practical review is provided with suggestions to determine if their movement patterns may be associated with a past or current injury, could be altered to prevent future injury, or could lead to greater efficiency in movement and overall improved performance.

Now, we’ll turn it over to Preston to hear his experience firsthand.

PRESTON’S STORY

Over the past 3 years my fitness goals have shifted dramatically. My journey started about 3 years ago 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 cardio 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 which I did (barely) in the spring of 2015. I ran my first half-marathon 2 months later with a goal time of 2 hours and missed it by a few minutes, but I knew I enjoyed the training and I was able to break the 2-hour mark at another race later in 2015. By the end of 2015 my times plateaued without the experience or knowledge of how to train for speed. I knew I enjoyed hitting the pavement and I ran frequently throughout the week but most of my half marathon times over the next 8 months were consistent at around 2 hours.

I met my coach from Mile2Marathon in the summer of 2016 and while I didn’t know what I was in for at first (or 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 and reduced my recovery period after long runs significantly.

PRESTON’S 3DRUN ANALYSIS

As someone who’s never seen himself run before this experience, I didn’t know what to expect. Seeing so many cameras pointing at the treadmill when I arrived was a bit intimidating at first, however the staff were amazing at putting me at ease and explaining what they were looking for each step of the way.

I’ve always liked data and was interested in the science behind the testing so I appreciated the time they took explaining the different measurements and tests that were being performed. Once the treadmill started it was easy to forget about the cameras and sensors and just run (which was one of my favourite parts of the test). I had just finished my second marathon 9 days before the testing and this was my first hard workout since the race so it felt great to get my legs going at half-marathon rather than marathon pace. After a warm-up, we accelerated to my half-marathon pace and before I knew it the treadmill was slowing down and we had the data that we needed.

The experience reminded me of animation work that friends have done using similar motion capture technology but I never considered myself a serious enough runner to explore it on my own; I always thought this level of testing was reserved for elite athletes but it was surprisingly accessible.

MY RESULTS

I was impressed by the number of practical recommendations that came up when we reviewed my results a few days after testing, but most importantly I was glad that no critical issues were identified that could lead to injury. I’ve been fortunate through my first 2 years as a runner to have avoided major injuries so my main goal coming out of this testing was to identify areas to focus on for injury prevention.

Runners I talk to always focus on their shoes and while they are an important part of your running gear it was exciting that the recommendations coming from the testing were not footwear focused. From specific muscle groups I could target, to cues and drills that I could try to improve my form, the tangible takeaways that were identified were impressive. I’m excited to see the impact they have as I implement them into my workout this summer as I train for my next half-marathon.

ENTER NOW TO WIN A FREE 3DRUN ANALYSIS

What know learn how to improve your form? Like, comment, or share our Facebook, Twitter, or Instagram posts on 3DRun Analysis for a chance to win a free 3DRun Analysis!

To learn more about the Fortius Lab and 3DRun and Walk Analyses, visit their website and follow them @FortiusCentre

 

 

May 25 2017
0
chafing

Chafing Prevention for Runners

By | Training Tips | No Comments

At some point in every runner’s life, they’ll be struck with the incredibly uncomfortable feeling of chafing. Add in the agony of stepping into the shower after a run, and having the hot water hit the chafed area on your skin – there’s a reason why we’ve chosen to create a list of preventative measures. Chafing occurs on the skin when there’s excessive friction in that area, and any part of the body is fair game.

Factors such as high temperatures, sensitive skin, poor clothing choices, body composition, and skin irritation from skin-on-skin contact/moisture/clothing etc. can make an athlete susceptible to chafing. The salt that is pushed out of our body by sweat can dry, crystalize, and stays on one’s skin leaving the sharp grains of salt to act like sand paper and cause chafing as the race wears on.

Here’s are some tips to prevent chafing from happening to you:

  • Know your “hot spots”
    Chafing tends to occur in the same areas any time it happens. In the summer, new spots can be affected but as training continues, you’ll have an idea of where to focus your preventative measures. Keep a note of any areas that are problematic throughout training, and if there are certain outfits that reduce the chafing. Then on race day, you’ll know exactly where to apply anti-friction lubricant.
  • Experiment with solutions
    Just like any other component of training, practice is key. Try out different outfits and anti-chafing remedies. Common preventions include Band-Aids, lubricants like Vaseline and body glide, or even powders can help reduce the risks of chafing. Moisture wicking fabrics tend to reduce friction better than cotton. Opting for a t-shirt over a singlet, or tights instead of shorts can also help as it reduces skin-on-skin friction.
  • Wear properly fitting clothing
    For women, having a properly fitted sports bra can make a huge difference. Any movement our skin has will be accentuated by poorly fitting attire. The combination of skin movement, and fabric friction can result in chafing. Compression apparel such as socks, tights, or shorts can limit the amount of leg-to-leg friction. Understand that tight clothing can rub against the skin, so apply anti-chafing lubricants in susceptible areas just in case.
  • Take action
    If you feel like any chafing is occurring mid-race, the aid stations may not have Body Glide on hand, but ask a medical attendant for Vaseline or other protective supplies. When running past water stations, think about taking an extra cup of water to wash away any aggravating salt crystals that can bite into your skin.
  • Have a recovery plan
    Chafing is incredibly painful, and is usually discovered as soon as you step into a hot shower. To reduce that pain, check problem spots before hopping into the shower, and use a wash cloth soaked in cold water to gently rinse the affected areas. The cold water seems to be less painful than hot water, and once the area has been rinsed, a hot water shower isn’t as unpleasant. Clean the area with soap and water to remove any dirt or debris, pat the area dry, and let the chafed area air out. This will help heal the top layer of skin so it’s not sensitive to the touch, or susceptible to infection. Opt for looser fitting clothing until the area heals.