Jul 06 2017
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Krista DuChene

One Last Push: Krista DuChene

By | Scotiabank Toronto Waterfront Marathon | No Comments

By: Paul Gains

Athletes aren’t always the best judge of when it’s time to retire but 2016 Canadian Olympian Krista DuChene has no false illusions.
Seven months past her 40th birthday the second fastest female Canadian marathoner of all time acknowledges she is ‘plateauing’ and with that in mind is pouring all her efforts into one last sublime performance at the 2017 Scotiabank Toronto Waterfront Marathon. The race, set for October 22nd, has once again earned an IAAF Gold Label.

“This is probably my last attempt at a PB (personal best),” DuChene declares. “I feel like this is where I am giving 100% one last time. And, I am not saying I am retiring or giving up on a chance to make a world championship team, but this is where I am going to give everything to run as fast as I can and then just take it from there.”

Four years ago she recorded her personal best time of 2:28:32 in Toronto, four seconds faster than Sylvia Ruegger’s Canadian Record but was beaten to the line by Lanni Marchant (2:28:00). Given her declared intent to chase her personal best the Canadian record would be a suitable target, one would think. DuChene, articulate as ever, declines the bait.

“When I am asked that it comes down to ‘do you want to beat Lanni?’ And no I don’t want to just go out there and beat Lanni,” DuChene clarifies. “She’s a phenomenal runner and well deserving of that record. I want to run as fast as Krista DuChene can run.”

Following the Rio Olympics, where she finished 35th in 2:35:29, DuChene turned to Dave Scott-Thomas for coaching after a long and successful relationship with Rick Mannen. Though she is clearly grateful for Mannen’s commitment she says she felt she needed to grow and try a new approach. Scott-Thomas had seven athletes on the 2016 Olympic team including marathoners Eric Gillis and Reid Coolsaet.

Over the winter DuChene traveled to Kenya for her first ever experience with high altitude training, running as much as 190 kilometres a week. She expected that the tremendous work would bear fruit at the London Marathon in April. But, for the first time in her career, she fell victim to gastrointestinal problems during the race and faded to 2:43:31.

“Reid (Coolsaet) said it’s almost like I have taken two steps forward and one back,” DuChene recounts. “The one step back was my performance in London. I think that is true. I believe I have grown so much even as an experienced marathoner at the age of 40 I can apply that again and there are still benefits I can gain from that experience.”

One thing she learned is how much she enjoys running in Toronto which is only an hour’s drive from her Brantford, Ontario home.

“I must say I am excited to run Toronto because, when I was in London, even though it’s such a prestigious race with such an amazing elite field, I was lacking that healthy pressure I get in Toronto,” she explains.

“When I was there I was no one. It’s not that I needed to be going to the race expo and being busy with all that stuff, but it was so relaxed. It was too relaxed. There was no element of accountability with the home town crowd or knowing that I would have family at the finish line that I could hug when I finished, or, seeing people along the route cheering for me and just giving me that extra push.

“You don’t get that anywhere in the world other than in Toronto for me. That’s why I am returning to do this race again. I could pick any race in the world to do and this is the one I choose.”

Under her new program DuChene is covering more mileage than ever. On her summer schedule she rises at 5am so she can run and then be ready to spend the day with her three children who are on summer break. Afternoons may be spent at her sister-in-law’s pool down the road. Occasionally she drives to Guelph for key workouts with Scott-Thomas.

As her children grow up she realizes she has been sacrificing home life to get the most out of her running career. Now as they are 11, 9 and 6 years of age she embraces the change to come.

“One thing that makes me feel this is my last attempt at running my fastest I want to save some energy. I want to be able to ski with my kids and not worry about injury,” she reveals. “I want to be able to go for ice cream when they are going for ice cream, Those are some of the things I don’t want to look back on and say ‘I wish I had spent more time with my kids.’

“When I went to Kenya, Johnathan took the kids out to Calgary to ski.  And there was this little video clip of the kids coming down. It was the sweetest thing. One of my kids said ‘it would be so much fun if mum was here.’ It didn’t upset me; it kind of resonated with me. I don’t want to look back and wish I had taken a bit more of physical risk with my kids. That is something I have definitely had to sacrifice. I want to have more energy to give them.”

DuChene will make those sacrifices one last time and hope that her health and the racing conditions in Toronto are optimal so she can run faster than ever. It’s her fifteenth marathon in fifteen years. It could be a one heck of a climax to an Olympian career.

To join Krista on the start line, or get more information on Scotiabank Toronto Waterfront Marathon see STWM.ca

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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

Jul 05 2017
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#UAeastside10k Training Program

By | Eastside 10k, Training Tips | No Comments

With the Under Armour Eastside 10k fast approaching, our friends at MapMyRun have put together a well-structured training program to set you up for success. There are four parts to the program: Strength; Movement and Mobility; Running and Endurance; and Recovery. Here’s how it works:

Strength
The Strength program is designed to meet the demands of a runner looking for a more competitive edge. It isn’t designed to build muscle, but rather enhance your stability and mobility to runstronger.

Movement & Mobility
This routine will prepare your body for running by increasing mobility at the ankles, hips and T-spine. It will also activate your body for the twice weekly Strength sessions.

The Running & Endurance program is built for beginner- and intermediate-level runners. You will be introduced to tempo running, fast hill repeats and long slow runs, and you’ll develop the discipline for recovery runs.

Recovery
This routine is based on Under Armour’s belief that today’s recovery is tomorrow’s training. It is essential to attempt to restore movement quality after a run and the program is designed to hit the areas of the body that need the most attention.

All you need is eight weeks, a foam roller, and a firm commitment to get fast, strong and ready for race day. Are you ready? Read on for more details and download the official Under Armour 10k training plan here!

Get fast, strong and ready to toe the line come Race Day!

Whether you’re running your first 10K or your 100th, having a well-structured prepared training plan is your best bet to set you up for a successful race day. From mobility and endurance to strength and recovery, this plan provides everything you need to have your best race yet—and maybe even snag yourself a PR along the way.

Are you ready?

 

THIS EIGHT-WEEK PROGRAM WILL HELP YOU BECOME A BETTER RUNNER WITH MOBILITY, ENDURANCE STRENGTH, AND RECOVERY TRAINING.

 

Recovery Routine

Recovery Grid

Jul 04 2017
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Exercises to Improve Hip Stability in Runners

By | Scotiabank Toronto Waterfront Marathon | No Comments

The Centre for Sport and Recreation Medicine has been a proud medical sponsor of the Scotiabank Toronto Waterfront Marathon for 15 years. We’ve had the privilege of helping many runners make it to the start line and watch thousands of runners cross the finish line every year. New this year, we’re partnering with Canada Running Series to provide a monthly blog to support runners preparing for the race. Whether this is your first 5K or your 50th marathon, we wish you well in reaching your goal!

By: Darryl Reid, MScPT 

What this Physiotherapist learned about hip strength from looking at his own race photos. 

After finishing a sprint triathlon 5 years ago, I was surprised by what I saw in a race photo taken of me during the final kilometre of the run.  In the photo, you could see I was weight bearing on my right leg during the mid-stance of my stride.  My left hip was dropped compared to my right, and my knee looked like it was caving in towards the mid-line of my body.

Not only did this explain why I was having some hip pain after the event, it also demonstrated to me that the endurance of my lateral hip stabilizers was not up to par.

As running is really just alternate single leg stance, it is very important for runners to have good strength and great endurance of the lateral muscles that stabilize the hip.

A lot of runners that I see feel that they don’t need to perform any lower body strengthening exercises because “I run, my legs are strong.”  This is typically true; runners usually have excellent strength in the muscles groups that help propel them in a forward direction while running.  But what we as Physiotherapists commonly see is a relative weakness in the lateral stabilizers of the hip musculature of runners, especially those rehabbing from an injury.

When I speak about the lateral or outside muscles of the hip, what I’m referring to is the hip abductors, more specifically the gluteus medius and gluteus minimus.  These muscles help to stabilize the lower limb while standing on one leg and prevent the large bone of your leg, the femur, from rotating inwards which can cause a poor force on the knee.

The following is a progression of exercises to target the hip abductors.  The first exercise in this serious was presented in our last blog by my colleague Alison Pinto.

As always, the following exercises are not for everyone, if you experience pain with any of these do not perform them.  If new to exercise please consult a healthcare provider for proper guidance.

Clamshell: Keep your back still, you should feel the muscles in the back of the hip working as bring the top knee away from the bottom 3 sets of 10 reps on left and right 3 times a week.

Bridge with alternate leg extension: Lift your tailbone off the ground to the bridge position.  Do not extend through the lower back as you bridge.  Once in the bridge position, extend the right leg, make sure to keep your pelvis level (as if you are balancing a tray on your belt line) as the leg is extended.  Bring the right leg down and perform the same extension with the left side.  That is one rep.  Lower back down to the start position with the back flat on the ground 3 sets of 8 reps 3 times a week.

Side stepping with resistance band: Place a resistance band around your legs just above your knees. Slightly bend your hips and knees into an athletic ready posture.  Slowly and with control step out with one leg to the side.  Bring the opposite leg in the same direction to get back into the athletic posture.  You should feel the muscles working in the outside of your hip.  Take 5 steps to the left and 5 to the right, that is one set.  Perform 4 sets.

Single leg ¼ squat on chair:  Start with one leg forward in a lunge position and the opposite rested on a chair.  The front knee should be in line with the mid aspect of the same foot.  Keep tall through you spine and try to keep your pelvis level. Perform a ¼ squat on the leg that is forward.  Try to keep you knee in line with your hip as well.   The knee should not travel over the toes.   You should feel the muscles in the outside part of the hip on the leg that is forward.   Perform 3 sets of 6 reps on each leg.

Jun 28 2017
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Signs you’re ready to move up to the marathon distance

By | Scotiabank Toronto Waterfront Marathon | No Comments

Moving up in race distance can be daunting.  Everything is new: distance, fueling, recovery and many other aspects of preparation.  Moving up to the marathon distance is no exception.  It’s the “big kahuna” of the road racing world, and has a prestige that other distances lack.  This is not to disregard the effort of racing anything from a 5k to a half-marathon.  The marathon distance is the one held in the highest regard, primarily due to the amount of training and commitment required to accomplish such a feat.  So, what do you have to consider before moving up to the marathon?

Consistency is key

Before jumping into a build, consistent training is important to avoid injury and build slowly.  If you’re running three times per week, it’s easier to add mileage to those runs, or add an additional day or two of running per week.  By training 3-4 times a week and building up your weekly distance gradually, your success rate will be much greater than if you were to attempt a couple of crazy long runs.  Aim for a 10% increase in weekly mileage to avoid getting injured or burnt out. A marathon build is as much mental as it is physical.

Solid base of fitness

Not only is consistency key in a marathon build, it’s much easier to train for a marathon if you have a base of fitness to start with.  Before deciding to run a marathon, it’s a good idea to either run a half marathon, or have a base of running a few times a week for a couple months already.  This is to ensure that your body is able to withstand the training, and be ready to take on the marathon.

Have a plan

Training for a marathon requires planning and a strategic training schedule.  If your friends or training partners have run a marathon before, they will be great sources of knowledge, but their training may not work well for you.  Know your strengths and weaknesses, and look into getting a coach or a training plan to guide you on your marathon journey.  A schedule will reduce the chances of training too hard and will ensure that you are recovering between sessions.  Remember, you are training smarter, not harder.

The timing is right

Unlike the shorter distances, the training required for a marathon takes up a lot of time.  Plan for this when choosing what time of year you want to tackle the distance.  If you know that work is really busy, or your kids have lots of activities in the spring, opt for a fall marathon.  Understand the time commitment, the potential social life sacrifices, and the costs of higher registration fees and grocery bills!  More importantly, have an idea about how you will schedule in extra recovery time, any maintenance appointments with physio or massage, and maintain a work/life/family balance.

Strive for a new challenge

If you have raced shorter distances and accomplished your goals, it may be time to set your sights on new heights.  If training for anything from a 5k to a half-marathon feels like it’s becoming stale, or repetitive, challenge yourself to take a leap of faith towards the marathon.  Running anywhere from three to six hours requires a lot from your body. It’s a physical challenge, as well as a test of mental toughness.

Training for a marathon can seem daunting initially, but keep in mind that any new distance will feel like a big challenge at the start.  It’s an incredibly satisfying process to see just how far you can push your body and have it respond positively by getting stronger and fitter.  The marathon is a personal journey so enjoy the challenge that it brings.

Jun 27 2017
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Trio of Guinness World Records Title Seekers to Run Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments
By Paul Gains

In addition to the formidable cache of elite runners from around the world, the Scotiabank Toronto Waterfront Marathon, each year, attracts thousands running for charities and many more simply committed to the challenge of completing the distance faster than ever.

Then there are those hearty souls seeking a Guinness World Records title.

Michal Kapral set a world ‘joggling’ – juggling balls while running – marathon record ten years ago in Toronto when he completed the distance in 2 hours 50 minutes and 12 seconds. That was with three balls.

Owner of three Guinness World Records currently, Fastest 10km joggling with three objects (male) 36:27, Fastest half marathon joggling with three objects (male) 1:20:40, and Fastest marathon joggling with three objects (male) 2:50:12, on October 22nd, 2017 he will attempt to set the record for Fastest marathon joggling with five objects (male).

“I have upped the ante big time with this attempt to do five ball,” Kapral says laughing. “There is no current Guinness World Records title.

“As far as I know there is only one other person who has done a marathon while joggling five. That was back in 1993 a guy named Billy Dillon who was a kind of a five ball juggling pioneer He ran the New York Marathon in 7 hours 7 minutes. And he was a very fast runner. So you can see just how much harder it is to joggle with five.”

It has taken Kapral, who points to a personal best marathon of 2:30:40, almost six months to learn the pattern of juggling with five balls. He practices each lunch hour at Toronto’s Varsity Stadium, much to the amusement of the university football team, which also trains around that time. Learning how far ahead he must toss each ball to catch and transfer between hands has proven much more challenging.

“With the five balls I have discovered there is no such thing as an easy pace,” he explains. “Immediately my heart rate shoots up. It is really, really tiring. It is also addictive. It’s super fun when you have three balls in the air. It is a ton of fun but definitely this is going to be by far the hardest record I have tried.”

Kapral will be accompanied by his joggling rival Zach Warren during the Toronto race who will act as spotter so that he doesn’t interfere with other runners. As a precaution Kapral usually runs on the opposite side of the road to others. He has chosen to fundraise for Sick Kids Foundation, an official charity of the Scotiabank Charity Challenge.

A year ago Daniel Janetos ran Toronto wearing a chef’s costume the entire distance. He recorded a time of 3:56:21 to earn the Guinness World Records title of Fastest marathon dressed as a chef. This year Janetos, who owns the annual Mac and Cheese Festival at Ontario Place, intends to chase the record for the Fastest half marathon achieved in a chef’s costume.

“It’s a little bit goofy, I get it,” he declares. “Really the number one thing is to raise money for charity. It’s the National Wildlife Rehabilitation Foundation.

“These guys have been a grassroots agency for 25 years and with my help were able to formalize into a foundation. We were able to get some funding for them. My running helps them to take care of animals.”

Janetos is aiming to run 1 hour 45 minutes for the 21km race to claim the record title. That’s a tall order when his personal best for the distance is roughly that. Add such ingredients as a 9 pound pot and chef’s clothes and it’s certainly not as easy as someone might think. He trains as part of a group called Food Runners which aims to improve the health and fitness levels of people in the food industry.

“I try to make sure I am out at least three hours a week in the early stages. Then I follow a more rigorous program that our coach puts together for us,” he explains.

“I do train with my girlfriend Kate Boyle, She usually stops running with me when I put on my chef uniform. She is a little more low key. As soon as I put the chef’s hat on she is out.”

Running in a chef’s uniform is mind boggling. How about running 42.2km wearing a lumberjack costume complete with heavy boots? That’s what Dan Grant will attempt to do. The Torontonian has applied to attempt the Guinness World Records title of Fastest marathon dressed as a lumberjack (male) and has agreed to the costume they have assigned: a plaid/flannel short sleeved shirt, suspenders, denim pants, a stocking cap or beanie, lace up outdoor boots and an inflatable axe.

“I’ve run three marathons in the past couple years,” Grant reveals, “as well as a 60k run to Hamilton last month, so the distance doesn’t scare me. I am little worried about how much it’s going to slow and weigh me down if it rains during the STWM.”

At the Toronto Waterfront 10k on June 17th Grant finished in 44:53, claiming to be below his best. He had run another 10k race thirty six hours before.

Another concern for Grant is that he is a vegan and wants to find non leather boots in which to run.

Grant is growing a beard to further ‘grow into the part.’ He reports that Great Lakes Brewery has agreed to supply his post training fueling with a generous supply of Canuck Pale Ale. A year ago the owner of the brewery shaved Grant’s head in a fundraising event for Sick Kids Foundation. He will run Toronto Waterfront Marathon to raise funds for Good Foot Delivery one of the official charities of the Scotiabank Charity Challenge.

City marathons embrace runners of all descriptions and Toronto is no different. The inclusion of this trio of record seekers certainly enhances the enjoyment of this annual IAAF Gold Label event.

Interested in attempting a Guinness World Record at this year’s race? Please contact Jenna Pettinato, Canada Running Series’ Manager of Communications at jenna@canadarunningseries.com or visit our website: http://www.torontowaterfrontmarathon.com/guinness-world-records/

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Jun 25 2017
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SVHM 17

Kangogo & Tessier take tactical wins at 2017 Scotia Half

By | Elite Athletes, Scotiabank Vancouver Half | No Comments

VANCOUVER, BC. June 25th. Lethbridge’s Kip Kangogo (65:35) and Toronto’s Lyndsay Tessier (77:00) raced to emphatic victories in the 19th edition of the Scotiabank Vancouver Half marathon, presented by Asics, ahead of 4,229 participants this morning. Another 2,506 took part in the accompanying 5K. The total, sold-out crowd of 6,735 were drawn to the magnificent scenery of the Pacific Northwest and the finish in world-famous Stanley Park, from 9 Canadian provinces, 26 American states and 27 countries around the world. Combined, the runners also raised and impressive $970,000 for 76 mostly-local charities in the Scotiabank Charity Challenge.

SVHM 17The summerlike conditions showed one of the world’s most-scenic half marathons at its best, but led to tactical races up front. It was 19c for the 7:30am start of the “Scotia Half” start at the University of British Columbia at 7:30am. A group of 4 immediately broke away from the field, led by Canada’s 2012 Olympic marathoner Dylan Wykes, with Kangogo, Lakefield, Ontario’s Thomas Toth and Tristan Woodfine from Guelph’s Speed River TFC tucked in behind. Two initial three-minute kilometres got rid of Woodfine who drifted back on tired legs, and the pace slowed to consistent 3:10s as Wykes kept things moving along. Toth, who had already put in over 200 kilometres this week as he prepares to represent Canada in the IAAF World Championships marathon in London in August, was gone by 8k (24:51).  It then turned into a thoroughly absorbing cat and mouse contest between two wily veterans. Kangogo had already won the event an impressive 5 times, Wykes once in 2014 (with Kangogo 2nd). The pair continued down through Spanish Banks, Jericho Beach, Point Grey and into Kitsilano with Wykes doing all the leading, and Kangogo in his footsteps behind. 10k was passed in 30:47 and 15k in 46:33 before Kangogo moved out to test Wykes’ race fitness around Kits Point at 17k. At 18k, going onto the challenging uphill over Burrard Bridge, the Albertan made his signature, decisive move that has given him so many victories on the course and it was over quickly. “My training has been coming along really nicely,” Kangogo said. “I was happy with my preparation and I planned to make my move at 18k on the bridge. I had won the Canadian Half marathon Championships 3 weeks ago in Calgary and I was ready. I love this race and am glad to come back anytime.” Despite dropping off to finish 18 seconds back (65:53) Wykes was also pleased with his performance. After battling injuries for 4 years and starting a family, he ran a steady, controlled effort. “It’s great to be back racing,” he said. “Right now I’ve still only got one gear, but watch out for me in the Fall!” Toth crossed the line a distant third in 68:02, with Woodfine another minute back (69:03).

SVHM 17 TessierThe women’s race produced a surprise winner in Lyndsay Tessier from Toronto’s Black Lungs club, ahead of strong pre-race favourite Dayna Pidhoresky (78:10) of Vancouver. Pidhoresky was coming off a breakthrough performance at the Scotiabank Ottawa Marathon just 4 weeks ago – a PB of 2:36:08 that also earned her a place on the Canadian team to the World Championships. “It was tough out there,” she said. “It was hot. The plan was to do a tempo workout and I thought that might be good enough to win today, but it wasn’t. Lyndsay really deserved to win. I’ve only had a couple of workouts since Ottawa, and I was worried if I pushed too hard it might set me back, and I’d miss some important training for London.” Pidhoresky got off to her typical quick start and was well clear at 3k which she passed in 10:02. But Tessier remained steady, gradually hauling her in. Tessier caught up around 8k, and the pair battled back and forth until 13k when Tessier made the move, to eventually win by over a minute. “Early on I just tried to keep the green shorts in sight,” said Tessier. “I’m not good on downhills, and Dayna got away from me on the downhill from 8k to 9k, but I caught up to her again by 10k. I do much better on the uphills and I moved away on the rise from Jericho at 13k. Burrard Street bridge was really a throat punch at the end but once I got over it I just held on.” Washington State’s Courtney Olsen was 3rd in 80:47.

Following the race, Race Director Clif Cunningham presented Kangogo with 6 rings to represent his 6 victories on the course, after several years of the former college All-American repeatedly joking about “where’s my rings?!” A live band, a teeming “Charity Village” and all around good vibes with snow-capped mountains and the Pacific Ocean as a backdrop, rounded out a spectacular Vancouver running experience.

After a summer hiatus the Canada Running Series resumes in Vancouver, with the Under Armour Eastside 10k on September 16th. https://canadarunningseries.com/vancouver-eastside-10k/

Full results from today at https://canadarunningseries.com/scotiabank-vancouver-half-marathon/the-weekend/#results-and-photos

SVHM 17SVHM 17SVHM 17SVHM 17

Jun 22 2017
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Adjusting your race goals when things get hot

By | Racing Strategy, Training Tips | No Comments

Racing in the heat can be tough: you sweat more; your body temperature is higher; and your perceived exertion goes up for paces that are usually manageable.  The heat throw a wrench into your plans, both mentally and physically, especially if all of your training has done in cooler weather.  Most runners have race day plans for their pacing, various race strategies, and nutrition, but it’s rare that people plan for significant weather changes.  While you won’t be able to change the weather, there are ways to adjust to prepare yourself in a short amount of time:

If you’re travelling to run in a hot race, try to arrive to your destination as soon as you can.  Taking a few days to acclimate will make a big difference come race day.  The body needs time to adjust to the heat, especially if you’re coming from a cooler climate.

When temperatures go above 20C , the negative effects of heat start to amplify, so the least amount of exposure to the heat and sun possible one race day is ideal.  Cut your warmup short and do just enough to get your muscles moving and ready to ease into race pace. If you there’s an opportunity to keep cool in the shade, take it.  Also, think about bringing a towel to soak in cool water or ice, to place on your neck/hands in an effort to keep your core temperature down.  You’ll feel more comfortable at a cooler temperature and ready to run fast as a result.

Once the gun goes off, try to start at a slower pace and adjust your goals.  The heat can negatively affect the race, but it won’t necessarily sabotage it entirely. If you’re sensible in your approach, a fast time is possible, it just might not be a personal best.  By going out a little bit slower than initially intended will keep you in check, and increase the likelihood of finishing the race strong.

Throughout the race understand that your fueling strategies may have to change.  Your body will be working hard to regulate your temperature, so the fuel that you’re used to may not sit well in your gut.  However, drinking a fuelling is key so do your best to consume early and often.  Taking in nutrition while you’re feeling good in the first half of the race, will help you in the latter part of the run if things start to go sideways.  Taking even just a sip or two or water/sports drink at every station will help to get you to the finish line.

Adjusting your race plans and goals when the heat sets in can be enough to salvage a race.  Throughout training be sure to plan for any and every kind of mishap, it can make a difference when it really matters!

Jun 21 2017
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Newcomer Thomas Toth To Face Strong Field at Scotiabank Vancouver Half Marathon

By | Scotiabank Vancouver Half | No Comments

By Paul Gains

Hailstones and a strong wind plagued runners in the Hamburg Marathon this past April 23rd, yet a little known Canadian, making his debut at the distance no less, prevailed to finish under the 2017 IAAF World Championship qualifying standard by two seconds.

With his 2:18:58 Thomas Toth earned a place on the Canadian team bound for London this coming August.

The 25 year old from Lakefield, Ontario seemed destined to be just another Canadian runner lost in the US collegiate system after running for Cameron University in Oklahoma for four years. But he emerged last year to run an eye catching 64:26 at the Houston Half Marathon before going on to win the 2016 Canadian Half Marathon championship in Calgary.

Being named last week to the Canadian team ensures he will be someone to follow in coming years.

“Of course I feel very honoured,” he declared. “Coming into this year (the World Championships) was a goal of mine, especially in the fall. I didn’t expect to have the race that I did in Hamburg where a couple of things weren’t quite in my favour:  the weather and nutrition mainly.

“To get 2:18:58 and only be under the standard by two seconds was extremely stressful. But to be named is just such a great honour. But the last five weeks I was very stressed-out waiting to see if anyone else would squeak under the standard because, if they made the standard, they would essentially knock me out. I am excited and I am honoured.”

Besides the impediment of poor weather conditions, Toth had to deal with a mix-up of bottles at some of the feeding stations. Early in the race he tried to go with some of the elites but wound up running alone for much of the race. No wonder he believes he can run much faster.

Toth has confirmed he will be running the Scotiabank Vancouver Half Marathon this Sunday, June 25th. The race is the fourth in the 2017 Canada Running Series.

“It will be more or less a fitness test,” says Toth. “I have been in a hard training block and to get out there in Vancouver with some other great athletes to push me to sort of test the waters. It’s where I can get the wheels going and see where I am at because, at that point, I will have only a month left of training left for London. So it will be more of a test than anything.

“I have definitely improved a lot. There have been workouts where I think ‘I know I have run 64 and I can now get close to 63’ that is more or less where my mindset is. I do believe 64:26 is a very strong time but I would like to get under 64 in the right conditions.”

Two years ago, after graduating from Cameron University, he and his wife moved to Plaistow, New Hampshire where he trains alone. Without a shoe sponsor – he says he contacted most of the major companies but without success – he earns money through a personal training/coaching business.

His training programs are still written by Coach Zach Johnson of Cameron University. The pair communicate daily by email and by texting.

“I am still coached by Zach Johnson who recruited me out of high school and who has done just an incredible job keeping me healthy and progressing,” Toth reveals. “I don’t need much guidance in terms of having someone giving me splits or being down my throat. I have always been very motivated. I just put in the work and ask him for guidance.”

The event record of 63:10 for the Scotiabank Vancouver Half Marathon was set in 2007 by Patrick Nthwia of Kenya, and although there have been minor tweaks on the course it remains basically from the University of British Columbia to Stanley Park.

Toth will come up against defending champion Kip Kangogo a five-time winner (2009, 2010, 2011, 2013 and 2016), who recently won the Canadian Half Marathon Championships in Calgary as well as 2014 champion Dylan Wykes. The latter has backed off somewhat on the training that saw him run the marathon in 2:10:47 and represent Canada at the 2012 Olympics. Nevertheless, he still finished 3rd in Calgary just thirty-two seconds behind Kangogo.

One surprise could very well be former 1,500m runner Geoff Martinson who recently ran a whopping 10000m personal best on the track –  28:48.33 in Portland. He was a surprising second at the Canadian Half Marathon Championships.

The women’s race features Dayna Pidhoresky who will join Toth in London for the World Championships following her stellar performance in Ottawa last month. Last year’s runner up Lyndsay Tessier is also entered.

For a complete Start List see: https://canadarunningseries.com/2017/06/scotiabank-vancouver-half-marathon-5k-elite-field/

For more information about the race:
https://canadarunningseries.com/scotiabank-vancouver-half-marathon/

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Jun 19 2017
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Running Room renews partnership with Scotiabank Toronto Waterfront Marathon

By | Scotiabank Toronto Waterfront Marathon | No Comments

Canada Running Series is delighted to announce one of the world’s leading running retailers, Running Room, has renewed their multi-year partnership with the 2017 edition of the Scotiabank Toronto Waterfront Marathon, Half marathon & 5K, to be run on Sunday, October 22nd. Running Room will host the official marathon and half marathon Training Clinics and take on the Official Merchandise sponsor to complement their Official Sporting Goods Retailer category. In addition to financial support, this collaborative partnership will also include cross promotions over the next 5 months with New Balance, the new Athletic Footwear and apparel partner of the event.

“We’re thrilled to have Running Room return to Scotiabank Toronto Waterfront Marathon,” said Canada Running Series president, Alan Brookes. “They have been an outstanding partner since 2007 and have played a vital role in building the success of our IAAF Gold Label race. They also bring unparalleled product support and advice to our runners, and their passionate, unwavering support for running in Canada, especially through their training clinics, has been invaluable. We’re also very excited to see their line of STWM Official Merchandise and Training shirts this year, which will be made available online.”

According to John Stanton, Founder of the Running Room:

“The Running Room is proud to sponsor the Scotiabank Toronto Waterfront Marathon, a prestigious  IAAF Gold Label Marathon and one of only 5 in North America, the likes of Boston, Chicago and New York. The uniqueness of the Scotiabank Toronto Waterfront Marathon is everyone from the recreational runner to the elite world class athlete enjoys the gold label delivery from start to finish of the various events under the leadership  of Alan Brookes and his team!”

Running Room’s internationally famous training clinics begin the week of June 19th at more than 40 store locations across Ontario, for the Scotiabank Toronto Waterfront Marathon and the Half marathon. 5K training begins the week of August 14th. Visit the Running Room website for details on times, dates and store locations.

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 Running Room

Running Room is proudly a Canadian family-owned company. It originated in 1984 out of founder John Stanton’s wish to purchase quality running shoes from someone knowledgeable about the sport. New to the sport of running, John had a thirst for knowledge as well as a desire to buy the right product. This entrepreneurial retailer decided to fill a niche in the marketplace by opening a small one-room store in the renovated living room of an old house in Edmonton, hence the name, “Running Room.” The concept was highly successful, and the stores have since expanded to over 110 locations across Canada and the United States. Running Room is truly a store for runners by runners. All team members are runners whose philosophy is that if you’re out there running on the same roads as the customers, you can better relate to them. runningroom.com 

Media Contacts

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

Liz Caine, National Events, Running Room
lcaine@runningroom.com, tel:780.439.3099 ext 246

Jun 19 2017
0

Race Day Tips for #ScotiaHalf

By | Scotiabank Vancouver Half | No Comments

Every year we’re joined by hundreds of new runners at both the Scotiabank Vancouver Half-Marathon and the 5k. For many people, it’s their first time participating in an event of this size. We’ve taken some tips from the seasoned runners out there and come up with the ABC’s of how to set yourself up for a great race – both before and after the event.

While this guide is primarily aimed at new runners, it’s always good to refresh your memory even if you’ve been racing for decades! Also be sure to check out our Race Etiquette Page.
Confirm your registration here.

Before the Race

A – Know where you need to be and when

This may seem obvious, but it’s so often overlooked. You can save yourself tonnes of stress on Race Day (and the days leading up to it) by knowing where to go and when. This includes knowing where to pick up your race package and bib number in the days leading up to the race, as well as how to get to the start line.

  • Expo – ALL participants must pick up their race package and bib number at Package Pickup before Race Day. Package Pickup is located on the Second Floor at the Vancouver Convention Centre East (999 Canada Place) and is open on Friday, June 22 from 11am to 6:30pm, and Saturday, June 23 from 10am to 5pm. More details here.
  • 5k Start Line – the 5k begins on Stanley Park Drive, just west of the Fish House restaurant. Red corral begins at 9:15am, Blue corral at 9:20am, Green at 9:25am, and Purple at 9:30am (more on corrals further down the page). Make sure you leave plenty of time to get here, as there is NO PARKING near the start line – you will need to either take transit and walk, or park at the Rose Garden lot on the other side of Stanley Park and take our shuttle to the start (leave an extra 45 minutes for this). Details on this, plus maps, are here.
  • Half-Marathon Start Line – the Half begins on East Mall at UBC, near Thunderbird Arena. Race start is 7:30AM SHARP – leave extra time to get here due to road closures. Translink has increased service on the 99 B-Line and 25 bus routes for the morning, but if you are driving we recommend carpooling and parking at Thunderbird Parkade. Full details and maps are here.
    ***Important*** Make sure you leave plenty of time to find and use the washrooms before the run starts, although there are some washrooms available on course. Start Lines will CLOSE 10 minutes after the scheduled start times, meaning you will not be permitted to start after this point! Also note that there are construction closures on SW Marine Drive this year, so please use West 16th Ave, West 10th Ave, or Chancellor Blvd to get to UBC.***

B – Don’t do anything new! We mean it!

A common mistake is to try something new just before or on Race Day. This could be anything from wearing a new pair of shoes during the run to changing up your diet the day before. If you typically eat a simple pasta the night before your training runs, don’t try out that new Mexican Food Cart on Saturday night. If you don’t usually have coffee before your training runs, don’t go for a double espresso on Sunday morning. Stick with what works for you – from your meals to your running clothes to your morning routine.

C – Start in the right corral

When you pick up your bib number, you’ll notice a coloured corral box on it (Red, Yellow, Green, Blue, or Purple). This colour matches up with the corral you’ve been assigned to and there’ll be coloured corral flags at the start line to show you were to line up.
But what’s a corral? In order to give everyone their best experience on Race Day, we assign all participants into a corral based on their predicted finish time. This way, speedsters can start at the front of the pack while walkers start further back. Please be respectful of other runners and line up according to your expected finish time. Please also be mindful of other runners who may need to pass you on course – if you are running with children encourage them to stay close or hold their hand. Corral details for Half-Marathon and 5k.

BONUS – use our Gear Check to store a bag of warm, dry (and less-sweaty) clothes for after the race. Your $2 donation will go to our Featured Charities.

During the Race

A – Make sure your bib number is on your front and visible

We use a bib-tag timing system, which means your timing chip is embedded in your bib number. In order for it to work properly and have your time recorded:

  • Do not remove the “bibTag” or foam spacer from your bib.
  • Do not fold your bib or excessively bend or twist the “bibTag”.
  • Wear your bib on your chest/abdomen. Do not wear on your back, side, leg or arm.
  • Do not cover your bib with clothing – always make sure it is completely visible.
  • Make sure you cross over the timing mat at both the Start Line and the Finish Line.
    ***Start Lines for both the Half and 5k will CLOSE 10min AFTER THE SCHEDULED START TIME

B – Start slow and stay even

It’s easy to get caught up in the excitement of Race Day and start out too fast. Do the opposite – start a little slower than your normal pace and gradually pick up your pace over the first kilometre. After that, try to keep an even pace throughout the race and save your extra energy for the final push to the Finish Line!

C – Stay hydrated out there (and wear sunscreen!)

It can be pretty hot in June, so make sure to keep hydrated while on course. It’s a good idea to bring your own water, but we’ll also have plenty of aid stations on course, serving up both water and Gatorade. If you are using one of the aid stations:

  • When approaching a hydration station, move to the side of the road, grab your fluid/nutritional needs and keep moving. There will be multiple hydration tables so if the first table is busy KEEP MOVING.
  • Throw your used cup to the side of the road as close to the hydration station as possible, ideally in one of the marked bins. Drop your cup down by your waist so you don’t hit/splash another participant.
  • If you plan to stop at the aid station, move past the tables and pull off to the side of the road.
  • Say thank you to the volunteers!

After the Race

A – Keep moving

Collect your medal as you cross the Finish Line, then keep moving through the chute until you get to the Post-Race Recovery Area. Keep moving for at least 10 more minutes afterwards to gradually bring your heart rate down and help your legs flush out that lactic acid (this will prevent you from being stiff tomorrow).

B – Refuel and rehydrate

Right after the finish line we’ll have water and Gatorade for you to rehydrate with. Grab a cup and keep walking – there will be more in the Post-Race Recovery Area. A variety of snacks will be available in the Recovery Area, including bananas, bagels, KIND bars, cookies, raisins, juice, and yogurt. The carbs will help replenish your energy stores while a bit of protein will help rebuild your muscles. Make sure you eat something within 30 minutes of crossing the line.

C – Get warm and enjoy the Finish Area

After you’ve fueled up, stop by Gear Check to collect your spare clothes. Even on a sunny day, your core temperature will drop fast once you stop moving, especially when you’re still wearing sweaty clothes. Once you’ve done that, check out the live band, our Charity Village, and Awards Ceremony (10:30am).

If you’re looking for a place to meet your friend and family after the run, our five Charity Village tents will be labeled A, B, C, D, and E – pick a letter and meet in front of it. Full map of the Finish Area is here.

Congratulations! Now it’s time to start planning your next race – join us at the Under Armour Eastside 10k on September 15, 2018!