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Rob Watson Archives - Canada Running Series

Jun 18 2019
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The 2019 lululemon Edmonton 10K Elite Field

By | Edmonton 10k, Elite Athletes | No Comments

If you are planning to cheer on the runners at the lululemon Edmonton 10k race on July 7th, here are some of the names and bib numbers to watch out for!

In the men’s race, Reid Coolsaet will be back to defend his title against a very intriguing field. Favourites to knock Coolsaet from the winners circle will be Evan Esselink (the 2018 runner-up at the Edmonton 10K), Cameron Levins (current Canadian Marathon Champion & Record Holder), Rob Watson (lululemon Global Run Ambassador), Chris Balestini (recent runner-up at the Scotiabank Vancouver Half Marathon), Bonsa Gonfa (runner up at the lululemon Toronto 10K) and Leonard Chesoo (ACAC Male Rookie of the Year).

For the women, watch out for Natasha Wodak to add to her recent Scotiabank Vancouver Half Marathon, Canadian 10K and 10,000m Championship wins from this year, Jess O’Connell (2016 Canadian Olympian from Calgary & Canadian 3000m record holder), Rosie Edwards (who runs out of Colorado) & Gladys Tarus (3rd place at the lululemon Toronto 10K). With some pretty tough competition coming from local Alberta runners and runners from across the country, it will be a race to watch!

Bib #First NameLast NameCityProv/State
1ReidCoolsaetHamiltonON
2CameronLevinsPortlandOR
3EvanEsselinkVancouverBC
5ChrisBalestriniLondonON
7RobWatsonVancouverBC
8LeonardChesooEdmontonAB
9AngusRawlingCalgaryAB
10KevinCoffeyVancouverBC
17GonfaBonsaTorontoON
11TrevorMacLeanEdmontonAB
18MatthewHopeRed DeerAB
12MichaelStewartEdmontonAB
13RichardReidEdmontonAB
14RileyStuermerSt. AlbertAB
15BrianYorkeEdmontonAB
16BrianTorranceEdmontonAB
Bib #First NameLast NameCityProv/State
F2NatashaWodakNorth VancouverBC
F17JessicaO'ConnellCalgaryAB
F3RosieEdwardsBoulderCO
F16GladysTarusTorontoON
F4MorganLawleyEdmontonAB
F5LisaStewartEdmontonAB
F6AleciaKallosEdmontonAB
F7TaylorCarlinEdmontonAB
F8KimberleyDoerksenVancouverBC
F9MadeleineCummingsEdmontonAB
F10VanessaTrofimenkoffEdmontonAB
F12ChristyLovigKelownaBC
F13ShariBoyleCalgaryAB
F15KathrynDurellEdmontonAB
Jun 15 2018
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Photo credit: Inge Johnson/Canada Running Series

Dayna Pidhoresky Leads Impressive Field for Scotiabank Vancouver Half Marathon & 5k

By | Elite Athletes, General, Scotiabank Vancouver Half | No Comments

Photo credit: Inge Johnson/Canada Running Series

by Paul Gains

Injury free for nearly two years now, Dayna Pidhoresky has been enjoying an unprecedented block of consistent training and is raring to go at the Scotiabank Vancouver Half Marathon & 5k on June 24th, a Canada Running Series event.

“I want to win for sure,” the 31 year-old Vancouver resident says of her goals. “Time-wise it depends on the day. If I am feeling good then maybe I can really push it a little bit more. I think the main thing is to get some Canada Running Series (CRS) points and try to win.

“Last year I ran really slow there because I was in my marathon recovery phase, so I am in need of a little bit of redemption. I am familiar with the course now and I know the second half can be harder coming off a pretty long downhill section. I think Natasha (Wodak) is doing it so it will be good if she ends up racing –  I am ready to put up a fight.”

She laughs at her last comment knowing that Wodak registered a fine 5th place finish at the 2018 Commonwealth Games and remains the Canadian 10,000m record holder at 31:41.59. 

At the same time Pidhoresky has enjoyed an impressive start to the 2018 season. In March she won the Around The Bay 30k Road Race in Hamilton, scored a personal best 10k when she finished 5th in the Vancouver Sun Run and then claimed the silver medal at the Canadian Half Marathon Championships in Calgary. Toronto’s Sasha Gollish was the victor that day.

“So far I have been very consistent,” Pidhoresky declares. “I haven’t had that special race that I have been wanting where everything kind of shines, but I have put in a lot of solid races. The main thing is I have been healthy – no injuries at all for going on two years.”

During the 2016 Scotiabank Toronto Waterfront Marathon she suffered a painful sacral fracture that crushed her physically and emotionally. Yet she battled back seven months later to run a personal best marathon of 2:36:08 in Ottawa. That performance has led to selection for the Canadian team at the 2017 World Championships marathon in London, and suggestions that she is destined to follow Lanni Marchant and Krista DuChene into the ranks of top international class marathoning.

The men’s field features Lethbridge’s Kip Kangogo who last year won this race for the sixth time, and former Canadian international Rob Watson, of Vancouver. To view the complete elite field for the 2018 Scotiabank Half Marathon & 5k, please click here.

Kangogo was 4th in the half marathon at the Vancouver Marathon festival in early May, then three weeks later, finished 2nd at the Canadian Half Marathon Championships in Calgary. Despite his advanced years – he will be 39 next month – the Kenyan born Canadian citizen never fails to turn up ready to do battle, and perhaps feels he owns this race.

Watson ran 2:13:29 at the 2013 Scotiabank Toronto Waterfront Marathon and once claimed to have retired. Yet his ‘fun running’ has left him in fairly good condition. Despite extensive coaching duties with the Mile2Marathon group, he has returned to serious training to win the Vancouver Marathon last month. He also finished 5th in the Vancouver Sun Run in a very good 30:01. On such evidence this certainly promises to be a competitive race.

The picturesque course starts on the grounds of the University of British Columbia and traces the Pacific Ocean shoreline through Point Grey and Kitsilano to Stanley Park. With turns, some hills and the challenging climb over Burrard Bridge at 18km the event records are quite extraordinary. Lioudmila Kortchaguina set the women’s record of 70:50 in 2003 while Kenya’s Patrick Nthwia ran 63:10 in 2007 to establish the men’s standard.

The top Canadian man and woman will each receive $1,500 as well as 45 CRS points which count toward the overall title and the accompanying $3,000 awarded to title winners.

For further information and last-minute entries, see www.scotiahalf.ca.

 

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Sep 16 2017
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Sarah Inglis and Geoff Martinson win the Under Armour Eastside 10K

By | Eastside 10k | No Comments
Inline image 2
 

MEDIA RELEASE 

Sarah Inglis and Geoff Martinson win the Under Armour Eastside 10K

VANCOUVER, September 16,, 2017 – Geoff Martinson cruised to a comfortable victory in 30:00 at this morning’s Under Armour Eastside 10k in Vancouver.  Falkirk, Scotland’s Sarah Inglis claimed a surprise win in 33:45 in a thrilling women’s race.

A sold-out record crowd of 2,800 runners toured historic Gastown and the streets of Eastside Vancouver under sunny skies and perfect 13 degrees Celsius weather.  The fifth year of the race featured a new course that started and ended at the iconic Woodward’s building.       

Martinson took a lead pack of five through a leisurely first kilometre in 3 minutes and 2 seconds. He injected a little pace in the third kilometre and the group was whittled down to three: Martinson, Justin Kent and Kevin Coffey. Coffey didn’t survive the impressive hills between the 5 and 6 kilometres and the race came down to a dual between Martinson and Kent.  Martinson made his final surge at 8km to claim the victory. This is the second time Martinson, a former Canadian 1,500m international, has won the race.  Kent held on for second in 30:17, with Kevin Coffey third in 30:38. 

On the women’s side, last year’s champion Leslie Sexton of London, Ontario led through the first kilometre before Canadian Olympian Natasha Wodak and Sarah Inglis moved to the front and dropped her.  The Ontarian, who has been running over 200km a week in preparation for the Scotiabank Toronto Waterfront Marathon next month, pulled them back on the big hills after 5km, but couldn’t contain Inglis’ speed on the downhill final 2km.  At the line, Sexton was happy to be just 15 seconds back while Wodak held on for third in 34:32.  Under Armour athlete and Canadian marathon and half-marathon record holder Lanni Marchant came home an encouraging fourth in 34:37 as she continues her comeback from illness.

“I am really happy to win the race with a personal best today,” said Sarah Inglis.  “It was a great field of women this year with Natasha, Rachel and Leslie and I felt strong on the hills and great during the race. I’ve been training really well and I am looking forward to the Victoria half marathon in a couple of weeks.” 

The race was also an important fundraising event for three Eastside community charities: The Downtown Eastside Women’s Centre, PHS Community Services Society, and the Greater Vancouver Food Bank. Combined, the 2,800 participants have already raised $17,000 and participants can continue to fundraise online until October 1st online at www.eastside10k.ca.

“Thanks to everyone who was part of such a spectacular morning.  The sun shone brightly over the Eastside, the athletes up front put on a show for us, and a record crowd showed they cared about our community raising money with every step,” said Race Director Clifton Cunningham. “We couldn’t have had a better day.” 

Under Armour Eastside 10k top finisher’s results:

10km Male  
1. Geoff Martinson – Vancouver, BC
30:00
2. Justin Kent – Burnaby, BC
30:17
3. Kevin Coffey – Vancouver, BC
30:38
            
10km Female 
1. Sarah Inglis – Langley, BC
33:45
2. Leslie Sexton – London, ON
34:00
3. Natasha Wodak – North Vancouver, BC
34:32
 
Information and complete race results can be found at www.eastside10k.ca   
 
For more information on Canada Running Series events, please visit www.canadarunningseries.com
About Under Armour Eastside 10k:
The Under Armour Eastside 10k is part of the prestigious Canada Running Series. As Vancouver’s premier fall 10k, it takes place in the Eastside, running for three Eastside embedded charities, with the great Eastside Community. 2,800 runners take to the streets each September to show their love for the heart of Vancouver. Canada Running Series is the nation’s premier running circuit with events in Toronto, Vancouver and Montreal.  It annually attracts over 60,000 participants and raises more than $6 million for some 320 charities. Canada Running Series is strongly committed to staging great experiences for runners of all levels from first time runners, charity supporters and Canadian Olympians; and to making sport part of sustainable communities and the city-building process.  Our mission is “building community through running”. For more information please visit: www.CanadaRunningSeries.com
 
 
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For media inquiries, please contact:    
                                                                                              
Carolyn Abbass
Paradigm
416-413-5190
 
Serena Vampa
Canada Running Series
Cell: 778-549-8329
 
 
 Photo credit: Mark Bates, Canada Running Series
Sep 01 2017
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10 tips for 10k

10 tips for 10k

By | Eastside 10k, Training Tips | No Comments

Dylan Wykes & Rob Watson, two of the coaches at Mile2Marathon, gave us 10 tips for this year’s Under Armour Eastside 10km and how to prepare for the event. Check them out!

1. Be prepared for race morning:

Leave nothing to chance. Know what you are going to eat, know how you are going to get to the race, and know where you are going to stash your gear. Arrive early, as there’s no need for added stress on race day; you are there to compete and perform. Unnecessary stress will affect your performance. Oh, and bring lots of dry clothes!

2. Warm-up:

For some this is a 20 minute run and active strides. For others this is a 5 minute walk and some
stretches. Either way, get those muscles loose and ready to go, it’ll help avoid injury and have you
primed to go when the gun sounds.

3. Find your place:

Get on the start line and line up with people at the same level, or pace as you. A
45:00 10km is a great accomplishment, but you probably shouldn’t be lining up at the very front- you will get pulled out too hard and will impede faster runners. On the other hand, if you want to run 35:00 get yourself to the front, otherwise you are going to spend too much energy passing people and trampling over slower runners.

4. Get off the line:

The first km of a race is always fast. You will feel fresh and frisky. If you are several seconds faster than your goal pace do not worry, get the fist km in and then settle into your race.

5. Settle and flow:

From 2-6km you should relax and find your flow. If you are pushing too hard at 3km you are going to have a bad time- both literally and figuratively. Have your goal pace in mind and focus on maintaining that effort and rhythm. Being 5 seconds too slow is fine as you can make up time with a strong last 2km, but being 5 seconds too fast can be disastrous as when you blow up you’ll be giving time back in chunks.

6. Enjoy the scenery:

The Under Armour Eastside 10km course takes you on a tour through some of Vancouver’s most beautiful and culturally rich neighbourhoods. Appreciate the city and take it in. We live in a really special place.

7. Find a group:

There is power in numbers when it comes to racing. Working as group can help a lot. A group can pull you along, and you can lock in and roll. Find a friend and roll together… until 9km, then all bets are off!

8. Focus:

This is racing, it is supposed to hurt! Your legs will burn, you’ll fight for breath and you’ll want
to stop. You trained for this. Focus on your goals and stay positive. The pain of racing is brief, and that post run beer/brunch tastes so much better knowing you earned it.

9. Bite your tongue and go:

When you get to 9km it is time to get going! This is where you put your head down and give it hell. Dig deep and push, and when you are 400m out it is time to empty the tank. Give it everything you have until you cross the finish line.

10. Reap the spoils:

Congratulations on finishing the Under Armour Eastside 10km! Now enjoy yourself a bit- go get brunch, drink a beer or just do something to spoil yourself. You have earned it!

More info on the Under Armour Eastside 10k can be found here.

Sep 07 2016
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Eastside 10k elite field announced, past winners Martinson and Wodak defend, joined by Olympians.

By | Eastside 10k, Elite Athletes | No Comments

The Eastside 10k elite field is shaping up to be one of the fastest 10k events in Vancouver. Geoff Martinson and Natasha Wodak will have their work cut out for them as they toe the line to defend their 2015 victories.

The men’s field features Dylan Wykes, Kevin Coffey, Theo Hunt and Rob Watson, all top contenders for the title. Eric Gillis fresh off his 10th place finish at the Rio Olympics, will be pushing the pace in contention for top placing in this year’s Canada Running Series.

On the women’s side, Natasha Wodak, coming off her 10,000m run in Rio, will be pushed by a number of BC racers. Dayan Pidhoresky is gearing up for Scotiabank Toronto Waterfront Marathon and Natasha Labeaud has had a strong summer race season. From out of province, Leslie Sexton and Lindsay Carson will be pushing the pace.

The event is on pace to sell out for the third year in a row, so sign up today at Eastside10k.com. If you are not able to run, make sure to come downtown and catch all the excitement on Saturday September 17th, start time 8:30am.

Vancouver Eastside 10k – Elite Male Athletes

Bib First Last City Province Category Twitter
1 Geoff Martinson Vancouver BC Open
2 Eric Gillis Guelph ON Open
4 Dylan Wykes Vancouver BC Open @dylanwykes
5 Kevin Coffey Vancouver BC Open @fluentstep
6 Theo Hunt Vancouver BC Open hunttheo
7 Robin Watson Vancouver BC Open @robbiedxc
8 Evan Elder Vancouver BC Open @EvanElderNZ
9 Christian Gravel Vancouver BC Open CGravs
10 Shoayb Bascal Victoria BC Open
11 Cody Therrien Victoria BC Open @TherrienCody
15 Mark Wilkie Vancouver BC Open
16 Anthony Tomsich Anchorage Alaska Open
17 Blair Johnston Surrey BC Open
18 Mathias Nipen Oslo Akershus Open
19 Nicholas Browne Vancouver BC Open nbrowne1
20 Bryan Andrews Vancouver BC Open
21 Chris Napier Vancouver BC Open @runnerphysio
23 Evan Dunfee Richmond BC Open
24 Kirill Solovyev West Vancouver BC Open Kirillsolovyev
25 Ramsey Ezzat North Vancouver BC Open
27 Tim Adkins Vancouver BC Open
28 Josh Seifarth Vancouver BC Open
29 Thomas Nipen Oslo Oslo Open
30 Jeremy Hopwood Richmond BC Open Jeremyhopwood
31 Ben Hanke Vancouver BC Open repstos
32 Drew Nicholson Surrey BC Open
33 Tristan Simpson Richmond BC Open
34 Tom Michie Vancouver BC Open
35 Nicolas Jirot Burnaby BC Open
36 Gus Amundson Vancouver BC Open
41 Kevin O’Connor Vancouver BC Master
43 Craig Odermatt Victoria BC Master
44 Anthony Skuce Vancouver BC Master @outforarun
45 Jeremiah Ziak Vancouver BC Master
46 David Guss Calgary AB Master
47 Simon Stewart Edmonton AB Master @stewsimon
48 Chris Barth White Rock BC Master
49 Vince Brotherston Courtenay BC Master
50 Tatsuya Hatachi Coquitlam BC Master
51 James Newby Squamish BC Master
52 Russ Esau Abbotsford BC Master @resau66

 

Vancouver Eastside 10k – Elite Female Athletes

Bib First Last City Province Category Twitter
F1 Natasha Wodak Vancouver BC Open
F2 Dayna Pidhoresky Vancouver BC Open @daynapidhoresky
F3 Natasha LaBeaud San Diego CA Open @tashyrunner
F4 Leslie Sexton London ON Open @lesliesexton
F5 Lindsay Carson Whitehorse YK Open
F6 Shannon Banal West Vancouver BC Open
F7 Catherine Watkins Vancouver BC Master @runmommaster
F8 Courtney Olsen Bellingham WA Open
F9 Ellie Greenwood North Vancouver BC Open @eLLiejG
F10 Lissa Zimmer Vancouver BC Open @lissa2s
F11 Sabrina Wilkie Vancouver BC Open @sabrinawilkie
F12 Catrin Jones Victoria BC Open
F15 Jenn Dowling-Medley Vancouver BC Open
F16 Christy Lovig Kelowna BC Open @clovig
F17 Jen Moroz Vancouver BC Open jen_moroz
F18 Neasa Coll Vancouver BC Open @neasacoll
F19 Kate Gustafson Vancouver BC Open
F20 Melissa Ross Nanaimo BC Open @melissaross929
F21 Adrienne Gomes Squamish BC Open
F22 Kristyn Webster Port Moody BC Open
F23 Laura Morrison Vancouver BC Open
F24 Shannon Dale North Vancouver BC Open
F25 Allison Ezzat North Vancouver BC Open
F26 Morgan Cabot Vancouver BC Open morgls_c
F27 Meredith MacGregor Vancouver BC Open meredithshelagh
F28 Stephana Cherak Edmonton AB Open stephanacherak
F29 Brittany Dunbar Chilliwack BC Open brittd03
F30 Cheryl Pepin North Vancouver BC Open
F31 Justine Stecko Victoria BC Open
F32 Katherine Moore Vancouver BC Open
F41 Melanie Kassel Chilliwack BC Master
F42 Darcie Montgomery North Vancouver BC Master
F43 America Aznar Edmonton AB Master @mekiaznar
F44 Jill Delane Vancouver BC Master @jillplouvier
F45 Margreet Dietz Squamish BC Master @MargreetDietz
F46 Rika Hatachi Coquitlam BC Master

 

Jun 29 2016
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NEW – Eastside 10k Clinic from Mile2Marathon

By | Community Leaders, Eastside 10k | No Comments

The Eastside 10k’s ‘10 weeks to your best 10k’ is coached by Mile2Marathon coaches Dylan Wykes and Rob Watson. These two have completed a combined 20 marathons under 2:20 and have represented Canada on the biggest stages that road racing has to offer at the Olympic Games, World Championships, and the Boston Marathon. They have also competed locally in all of the Canada Running Series Events. Dylan was the champion of the inaugural Eastside 10k & Rob has countless top 3 finishes in the Canada Running Series West events.

mile2marathonDylan and Rob both also have strong backgrounds in coaching. For the past several years Dylan has been coaching runners of all abilities through his specialized Mile2Marathon training programs. Rob has also been active in the coaching game, having helped guide several athletes to PB’s in all different events. Be it those looking to complete their first 10km, to others racing the Boston Marathon, Dylan and Rob have the experience to make it happen.

The Eastside 10k Clinic is designed to help athletes take their 10k training and racing to a new level. Prior distance running and racing experience is recommended for athletes to be able to take full advantage of what the clinic has to offer. Athletes should be running 3 times per week (or more) and have completed a 5k in 30 minutes or faster.

In addition to receiving a 10-week training plan tailored towards your specific goals, we will also provide in-person guidance at two weekly group workouts (time and location TBD). These workouts will teach you the why’s and how’s of proper 10km training. We will lead athletes through various types of workouts, including tempo runs, interval workouts and fartleks. All of this will culminate on September 17th as you toe the line at the Vancouver Eastside 10k, confident and ready to smash your PB!

  • Start Date: July 11, 2016
  • Cost: $100
  • What’s included: 10-week training plan tailored to your goals & 2 weekly practices for 10 weeks. 20% discount code for your Eastside 10k race entry.
  • Times & Locations: Tuesday evenings @ 6pm – Location TBD, Saturday mornings @ 8am – Pt. Grey Secondary School Track
  • Goal: Eastside 10k
  • Pre-Reqs: ~30 minutes for 5km.
  • Coaches: Rob Watson & Dylan Wykes of Mile2Marathon Coaching

To register, contact Mile2Marathon coaching at info@mile2marathon.com

More info on the 10 Week Clinic | More info on the Eastside 10k Race

Jun 16 2016
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Kip Kangogo Chasing Fifth Scotiabank Vancouver Half Marathon Victory

By | Scotiabank Vancouver Half | No Comments
June 16th, 2016 – By Paul Gains.

Kip Kangogo returns to the Scotiabank Vancouver Half Kip KangogoMarathon June 26th in search of his fifth victory in this acclaimed road race.

The Kenyan born resident of Lethbridge, Alberta gained his Canadian citizenship in 2014 and has been a constant in this Canada Running Series race, winning on his debut in 2009 and repeating in 2010 and 2011. After second place to Olympian Reid Coolsaet in 2012 he won for the fourth time in 2013.

Kangogo, a proud Canadian, went on to represent Canada at last summer’s Pan Am Games. When he toes the Vancouver starting line it will be with mixed emotions.

Last month he failed in his bid to meet the Canadian Olympic qualifying standard (2:12:50) at the Scotiabank Ottawa Marathon. The warm, muggy conditions also ended any hope of beating his personal best of 2:15:26 which he ran at the 2015 Scotiabank Toronto Waterfront Marathon. That PB came just three months after the Pan Am Games marathon. But the thought of another victory in Vancouver slightly tempers that.

“I think I will be just trying to go for the win,” he reveals. “I don’t know who is in the race. The Scotiabank Vancouver Half Marathon is a good venue for me. I have won it all those times. I think I have run it six times and I have won four. I lost to (2012 Olympians) Reid (Coosaet) and to Dylan Wykes in the other two years.

“When my daughter Emma was born I won this race in 2013 just for her. She was born June 2nd so I said I was going to run a race for her, just to welcome her. I won the Scotiabank Vancouver Half Marathon for her.”

On May 1st of this year, Kangogo became a proud father a second time when his son Roy Bii Kangogo came into the world.

The picturesque course starts on the grounds of the University of British Columbia and traces the Pacific Ocean shoreline to Stanley Park. Having run here so many times, Kangogo is comfortable with choosing the correct tactics to win.

In 2011, he ran 1:03:22 coming near the race record of 1:03:10 which has been held by Kenya’s Patrick Nthwia since 2007. A fifth victory would have additional significance therefore, and he has joked with race director, Clif Cunningham, that if he gave out rings for each title he could possibly fill the fingers on one hand.

“It is a good course because it has everything. It has flats, downhill, uphills, all the challenges that runners face,” he explains. “I know the course really well. I know where there is a hill and I know how to run it.”

The only uncertainty is his level of fitness. For half the Ottawa marathon he was on Olympic qualifying pace but then the heat started affecting him. Despite the conditions, he refused to quit, which would have afforded him the opportunity to save himself for another marathon. Instead he moderated his goal. The Vancouver race will be only four weeks after the marathon.

“I think (my recovery from the Ottawa marathon) was very good,” he reveals. “I took a week off then got back into running. It wasn’t bad. The weather wasn’t the best for running faster so I did the best I could with the weather. I just kept taking fluids and tried to pace myself.

“There was no point to save it. I knew it was the last chance to run the Olympic standard. In one way or another you are going to get it or not. My pacer was on pace until 11km when he dropped out, but we were still on pace. Then I went with one guy from Sudan. By 23km I knew it wasn’t going to happen. I said ‘You know what? The next option is to run just to finish it.’ That was the next reward for me. I knew the standard was gone but after that maybe I can reward myself by just crossing the line with a smile.”

At the age of 36 – he celebrates his 37th birthday on July 20 – Kangogo knows his best days are likely behind him and retirement is on the horizon. Still he is enjoying his running.

“I think I am going to sit down with my wife,” he says of his running future. “My wife is still going to school and I think we will discuss that plan and see what we are going to do going forward. I am still running now. She is still going to school. We will discuss that in the near future.”

The elite field in Vancouver also includes Kenya’s Dancan Kasia, best known for his pacemaking duties at the Scotiabank Toronto Waterfront Marathon as well as Canadian international Rob Watson. The latter had also attempted the Olympic standard earlier this spring at the London Marathon. He finished in 2:18:45 and will be looking to put a spark back into his racing form. View Canada Running Series’ Race Director, Alan Brookes’ interview with Rob Watson after the London Marathon earlier this year: http://runcrs.co/1sGU8yo

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For More Information and to register:

http://www.canadarunningseries.com/svhm/

May 23 2016
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Rob Watson on the #ScotiaHalf Course

By | Elite Athletes, Scotiabank Vancouver Half | No Comments
May 23, 2016 – by Rob Watson

Elite athlete Rob Watson has raced the Scotiabank Vancouver Half-Marathon a number of times and has trained on every square inch of the course countless times, so we asked him for a play-by-play of the race course and tips for Race Day.

Vancouver has some truly wonderful races, but if you ask me, I’d say that the Scotiabank Half-Marathon is the best one going. Why would I say that? Well for many reasons, but for today I am going to focus on just one very specific, very awesome reason; the course. This race has the most spectacular course around. It offers up a beautiful tour of our incredible city. From UBC, all the way to Stanley Park, this course showcases many of the best parts of Vancouver. If you are properly trained and ready for the intricacies of the course it can be very fast. I’ll take you through the race and give you a few tips on how to make sure you are ready to roll come June 26th.

Ok, let’s get started. Firstly, when the gun sounds, get going! The first couple km are quick fast – take advantage. Obviously you don’t want to go off sprinting like a crazy person, that’d be unwise, but don’t be afraid to let the legs stretch out a bit. If you are 5-10sec faster than goal pace do not stress, that’s just how the first few km’s rolls.

Settle in and try to find your rhythm during the rest of your time up at UBC, there are some gradual ups and downs, but nothing too gnarly. Settle in and relax.

Coming down off UBC we have ourselves a big ass downhill. This can be awesome, but it can also be tricky. Be careful here folks, running downhill is a great way to open up the stride and gain some time, but if you are overeager you risk putting junk in your legs. The pounding from that downhill mile can beat you up a bit. Two tips; 1) Practice running downhill. Get the body used to that pounding. 2) Come race day be patient and run light going down this hill. Let gravity do the work and save the legs for when you really need them (hint; we have a bridge to deal with at 18km).

So now you are at the bottom of the downhill. Hopefully you enjoyed the amazing views and the smooth ride on the way down. Now we are at Spanish banks and about 10km into the race. Use this time to settle back into rhythm. It will probably feel a bit funny at first as you change your stride back to a flat running gait. Don’t panic, the next 3km are pancake flat, plenty of time to get things sorted. You’ll be fine.

At 13km there is a little climb. Not gonna lie, it stings. The good news is that it is short-300m(ish), and when you get to the top there is a nice 1km downhill. That’s one of the good things about this course, after every uphill there is a nice downhill to recover on right afterwards.

At 15km you will roll past LuLu Chip’s place. Run strong and look pretty, the crowds are great here and you are making your way home. Enjoy the sights and sounds as you run past Kits beach and into the Kits Point area.

Alright then. Let’s talk about this bridge. At 18km you are going to come around a corner and encounter the Burrard Street Bridge. This is an iconic Vancouver structure that connects Kitsilano to Downtown. It is also an uphill, and it will be uncomfortable. Just get yourself to the top! Use the crowds, look at the mountains and think about all the training you have done to get to this point. Remember that it is all worth it. Once you crest this badboy it is all downhill to the finish.

After the bridge life is good. The crowds are rowdy, the course is downhill and you are so dang close to that finish. It is truly a wonderful feeling to run into Stanley Park to cross that finish line. Stanley Park is the jewel of Vancouver and boy does she look good after 21km of hard running. Cross the line, do a little dance and then drink a beer – you will have earned it.

Good luck folks.

Race Route

Want to join Rob on June 26? Sign up today at VancouverHalf.com and remember that prices go up on June 1st, so register today to save!

For more details on the course, check out the map, elevation profile, and course description.