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Eastside 10K Archives - Page 3 of 5 - Canada Running Series

Aug 28 2017
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Top Contenders UA Eastside 10k

Top contenders for the 2017 Under Armour Eastside 10k

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From defending champions to Olympians, the contenders for this year’s Under Armour Eastside 10k will ensure it will be a great battle for the top spot on the podium.  Here are the top four women and men to watch out for:

Leslie SextonLeslie Sexton –

Returning to defend her 2016 Eastside 10k title, Leslie Sexton has been putting in the mileage this summer.  Upwards of 200km per week, her Strava account tells no lies about the work she’s been putting in.  Winning the Toronto Waterfront 10k this past June in 34:48, Sexton is gearing up for this fall’s Scotiabank Toronto Waterfront Marathon where she will try and break her personal best of 2:33:00.

Lanni MarchantLanni Marchant –

An Olympian in both the 10,000m and marathon at the Rio Olympics, and the Canadian record holder in the marathon, Under Armour athlete Lanni Marchant will be racing in her first UA Eastside 10k.  Battling health issues earlier this year, Marchant was unable to compete at the 2017 World Track and Field Championships in the marathon this summer, but has her eyes set on hitting a fast marathon in Berlin this fall.

Natasha WodakNatasha Wodak –

2016 Olympian, and the 10,000m Canadian record holder, Natasha Wodak will be contending for the top spot on the podium at this year’s Under Armour Eastside 10k.  After placing 16th at this summer’s World Track and Field Championships in the 10,000m, Wodak has shown she’s back to her top form after being forced to take a break this winter after having surgery on her foot.

Rachel CliffRachel Cliff –

After hitting the Olympic standard last year, Rachel Cliff has proved again and again that she can contend with the best in the world.  Improving her 10,000m time by 15 seconds to 32:07 which put her on her first World Track and Field Championship team this summer in London. Cliff went on to improve that time in London by 7 seconds, for a new personal best of 32:00.  She will be a force to be reckoned with at this year’s Under Armour Eastside 10k.

Geoff MartinsonGeoff Martinson –

Geoff Martinson is the defending champion of the 2015 #Uaeastside 10k.  Martinson has a history in specializing in shorter distances, with a semi final appearance in the 1500m at the 2011 World Track and Field Championships.  With many podium finishes at local road races, he was the former BC Champ in the 5k, the 10k will cater to Martinson’s speedy side.

Dylan WykesDylan Wykes –

One of Canada’s fastest marathoners, Dylan Wykes is a past champion of the #UAEastside10k.  Although Wykes is known best for his blazing marathon times, notably his 2:10:47 at the 2012 Rotterdam Marathon, and his 20th place at the London 2012 Olympic Games, don’t discount him on being able to knock of a speedy 10k.

Kevin CoffeyKevin Coffey –

A recent resident to Vancouver, Coffey made the move out west for better training opportunities and more temperate running weather.  His efforts haven’t been for naught.  Clocking personal bests in both the 5000m and 10,000m, Coffey’s consistent training has steadily lowered his times showing he will be a sure contender on the 2017 UA Eastside 10k start line.

Theo HuntTheo Hunt –

Working as a full-time teacher during the school year, Theo hasn’t let that deter him from training and achieving personal bests along the way.  In 2017, Hunt has bettered his personal bests in the 3000m and 5000m, and has produced competitive times on the local road running circuit too.  Having the speed work in his legs from focusing on track this summer, he’ll be looking to translate that onto the roads at this year’s UA Eastside 10k.

Aug 22 2017
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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!

Aug 21 2017
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fortius vo2max testing

A Behind-The-Scenes Look at VO2max Testing

By | General, Training Tips | No Comments

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

 

Aug 18 2017
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lanni goal setting UA

Setting goals like an Olympian: Lanni Marchant

By | Eastside 10k, Elite Athletes, Training Tips | No Comments

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.

UA Bandit banner ad

“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!

Aug 11 2017
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Feature Friday – PHS Community Services Society

By | Charity, Eastside 10k | No Comments

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. 

Jul 28 2017
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dewc

Feature Friday – Downtown Eastside Women’s Centre

By | Charity, Eastside 10k | No Comments


With Love for the Downtown Eastside Women’s Centre
By Kate Gustafson

 

We can, all of us, agree that Vancouver has a brilliant running community. It’s in all of the training, racing and being together that expands our awareness of the place we call home. It was the idea of “home” that sent me searching for ways to support our most vulnerable neighbourhoods.

Through fundraising and volunteer work I’ve come to know the Downtown Eastside Women’s Centre (DEWC), a community at that’s equally strong, supportive, and full of incredible people. They provide basic needs, like a warm lunch, and a safe, non-judgmental environment for women from all walks of life, who live or work in the Downtown Eastside of Vancouver. In the act of opening their doors for the past 39 years, the DEWC transforms lives. For many of us, running has transformed our own.

As a runner who treasures the road’s quiet moments before the city wakes, the DEWC is equally peaceful before the lunch rush. On volunteer shifts, I’ve sorted through donated clothes and set up tables accompanied by a hum of others putting their heads down to complete the task at hand. Like any rainy, snowy or sweltering race day, the show must go on. It should also be known that these meals are an amazing, daily feat; accomplished by creative, compassionate and hardworking kitchen staff.

The meals program is the DEWC’s most underfunded and important program, as food is the main draw to get many women in the door. Once inside, the DEWC has the opportunity to teach women about other programs and services, and provide access to much more than basic needs.

As a passionate runner and supporter of the Downtown Eastside Women’s Centre, my hope is that you’re inspired to learn more, get involved and support this incredible community in whatever way you can.
https://www.dewc.ca/

Want to help raise funds for DEWC at the Under Armour Eastside 10k? Start your fundraising page here or donate directly to the charity!

Jul 27 2017
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#UAEastside 10k Training Run, Pacers, Shirt and Medal Reveal

By | Charity, Eastside 10k | No Comments

The Under Armour Eastside 10k unveiled their 2017 finisher medals and race shirts at their kick-off event last night. Over 50 local runners and race day pacers celebrated the unveiling of this year’s memorabilia with a 6k social run.  The run went out on a loop from the Greater Vancouver Food Bank (GVFB) and featured parts of the new 2017 race course.  The GVFB is one of the key charities for the UA Eastside 10k this year.

The medal for the Under Armour Eastside 10k’s 5th anniversary features the East Van cross. Presented in the same unique dog-tag style medal featured in previous years, this year’s medal features another iconic landmark of Vancouver’s Eastside.

The 2017 Under Armour Pace Team joined in on the medal and shirt reveal.  In preparation for race day, the pacers received their pacing kits and got a first hand look at the course.  There will be a pair of pacers for each of the following times: 45:00; 50:00; 55:00; 60:00; 65:00; 70:00 and 75:00. They will be running to help you achieve your race day goals!

A big thank you to the Greater Vancouver Food Bank for showing runners around the facility, and for helping out at the event.

About The Greater Vancouver Food Bank (GVFB)

The Greater Vancouver Food Bank is a non-profit organization with a mission to create empowering environments that provide and promote access to healthy food, education and training. The GVFB provides assistance to over 26,500 people weekly through 13 food locations and more than 80 community agencies located in Vancouver, Burnaby, New Westminster and the North Shore. The GVFB is committed to its vision of accessible, healthy and sustainable food for all and through community collaboration, is pro-actively working to help end hunger. Donate today!

Training Run Photos

Meet the 2017 Under Armour Pace Team

Jul 21 2017
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Feature Friday – Vancouver Food Bank

By | Charity, Eastside 10k | No Comments

An Important Member of the Food Bank Family

It’s 5:30 a.m. Every Tuesday morning, Kat Perrara hops out of bed eager to see her friends at the Greater Vancouver Food Bank’s Southside Depot.

Kat makes the long commute from Surrey to Burnaby.

It’s 7:30 a.m. when she reaches her destination which is already buzzing as the Food Bank truck works with volunteers to unload food from the main warehouse.

As Kat walks into Southside Community Church, she is greeted with a hot cup of coffee and a sandwich. Chatter fills the room as volunteers catch up on what has happened in since they saw each other last.

The volunteers work together to unload the truck and set up their stations.

When 9:30 flashes, Kat is waiting at the greeting table where she welcomes and scans in Food Bank members.

It was only four years ago that Kat stood on the other side of the greeting table — as a member of the Food Bank.

She would stay for hours talking and laughing with the other volunteers and even helping out where she could. They told Kat she should become a volunteer, and without hesitation she did. In return, she gained another family.

“We celebrate birthdays and anniversaries together. We get together when someone in the group has lost someone, and we collect donations amongst the volunteers if someone is going through a rough time,” Kat says. “We really take care of each other.”

The clock strikes 11, and the last of the members come in. The volunteers at Southside begin to clean up and prepare lunch. As the doors finally close, and clean-up is finished, the volunteers gather for a quick bite before they head out.

Kat is one of hundreds of volunteers who have found a family through her volunteering experience with the Greater Vancouver Food Bank. To find out more about volunteering opportunities with us, please visit:

https://www.foodbank.bc.ca/get-involved/volunteer/

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

Jun 08 2017
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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