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Aug 13 2015
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Kenya’s Laban Korir To Defend Scotiabank Toronto Waterfront Marathon Title. By Paul Gains

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Laban-onCourseTORONTO August 13th 2015. Laban Korir will return to the Scotiabank Toronto Waterfront Marathon October 18th to defend his 2014 title and, if the conditions are right, to tackle the course record.

The 29 year old Kenyan surprised everyone, himself included, when he ran away from the field a year ago to claim victory in 2:08:15 under very chilly conditions. With a personal best of 2:06:05 from the 2011 Amsterdam Marathon, Korir is a quality marathon runner and an early favourite to win this year’s event.

The Scotiabank Toronto Waterfront Marathon has been awarded IAAF Gold Label status for 2015, an enormous honour for the race organizers.

“First I want thank the organizers for inviting me again to Toronto,” Korir said from his training base in Kaptagat, high up in the Rift Valley. “This year I’m there to defend.  At the moment I’m ok and the body is responding very well. If everything goes well, as it is at the moment, and the weather will be ok, not like last year, I will come for the course record.”

That record is Derissa Chimsa’s (Ethiopia) 2:07:05 from 2013. Race Director Alan Brookes is offering a course record bonus of C$35,000 for a new record as well as an additional C$5,000 for beating the Canadian All-Comers record of 2:06:54 which was set by Ethiopia’s Yemane Tsegay at the 2014 Scotiabank Ottawa Marathon.

Korir is part of the Global Sports Communications training camp in Kaptagat which includes fellow Kenyans Eliud Kipchoge, winner of the 2015 London and 2014 Chicago marathons, and Geoffrey Kamworor, the 2014 IAAF World Cross Country Champion. Another notable name in the group is Uganda’s Stephen Kiprotich, the 2012 Olympic marathon champion.

Training up to 200 kilometres a week with this talented group has provided huge motivation for Korir to rise to the very top of elite marathoners.

“Eliud has inspired me a lot,” Korir admits. “He is my role model.  He used to teach us many things on how to succeed in life and also how to train. He is a legend, by the way. After training sessions we meet at the camp and have lunch or tea and discuss how the session went.

“My major goal in my career is to run (a marathon in) 2:05 and Laban-finishHugfollow the footsteps of top guys in Kenya like Eliud and the rest,” he reveals.

Earlier this year Korir ran 2:07:54 to finish 6th in the Paris Marathon then, following a comfortable recovery period has begun his buildup for Toronto. He has fond memories of his visit last year.

“According to my manager and my coach, to stay longer in this career you need a good plan. Two marathons a year is ok for an athlete’s future,” Korir explains.

“I chose Toronto this year because I need to defend my title. I also like the fun people of Toronto, they are so cheerful. What I enjoyed last year was the course and also the cheering. What I still remember is the great finish and jumping into that guy at the finishing line.”

A representative of Toronto’s East African community handed the athletes national flags as they crossed the line and Korir leaped into his arms in a show of jubilation. Also at the finish line were members of the Kenyan High Commission who celebrated Korir’s victory. After the race Korir joined fellow Kenyans and Ethiopians at an Ethiopian restaurant for a post-race dinner which has become a tradition at the Toronto Waterfront race.

Like his compatriots Korir has used prize money from races – he earned $20,000 for the victory in Toronto last year – to buy land on which to grow produce for his family and to take to market. When he is not training or resting between sessions he enjoys time at home with his family.

“Life in Kenya is great,” Korir reveals. “After training I like resting and watching Nigerian movies like ‘2 Rats’. They are funny guys from Nigeria.

“I sell my products – maize and tea – to factories in Kenya. I sell some of it at the market and the rest is for my family. For now I have no other business. Maybe in the future after the running career I will.”

Race Director Alan Brookes has already announced that two time Canadian Olympian Eric Gillis who ran a personal best of 2:11:21 last year in Toronto, will return October 18th marking his fifth appearance at the race. In addition to the IAAF Gold Label status this year’s Scotiabank Toronto Waterfront Marathon will serve as the Canadian Marathon Championship.

For More Information and to register: STWM.ca 

Aug 11 2015
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Healthy Eating: Smart Nutrition Tips for Runners

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments

TORONTO August 11th 2015. Digital Champion Vicky Leung started running in 2008 to lose weight, and now she does it because it makes her feel better both physically and mentally. Vicky loves the sense of accomplishment she feels after crossing the finish line, knowing all her training and hard work has paid off. When she’s not running, you’ll find Vicky road biking, exploring new places to eat, watching films and travelling. Connect with Vicky on Twitter and Instagram.

Healthy Eating: Smart Nutrition Tips for Runners. By Vicky Leung 

_MG_8954Many people know I started running to lose weight. It was easy, and for a while I was able toshed the pounds. But over time, I wasn’t getting the results I wanted. I was putting in the miles but rewarding myself with food. Wasn’t I allowed to eat whatever I wanted if I was running four to five times a week? The truth was, I was taking in more calories than I needed, and not making the best food choices either. That meant I wasn’t seeing the results I wanted on the scale or out on the road . Does this sound familiar? Here are several suggestions I used to clean up my eating and stay on top of my nutritional game.

Watch your sugar intake

These aren’t the naturally occurring sugars you find in fruits and veggies. It’s the refined sugar that’s hidden in processed foods. It all adds up over the course of a day – the sugar you put into your morning coffee, granola bars, salad dressings, fruit bottom yogurts and pre-packaged oatmeal to name a few. The best way to avoid eating excess amounts of sugar is to not buy highly processed foods in the first place. Keep your fridge and cupboards stocked with healthy foods and you’ll be less tempted to eat badly. Moderation is the key – eat healthy and nutritious meals for a majority of the week and you won’t feel guilty about indulging in an occasional treat.

Stay hydrated

Drink plenty of water in addition to any other fluids you consume. Water is beneficial for the body in many ways – it helps with digestion, keeps your joints lubricated, flushes out toxins, prevents fatigue and, most importantly it helps with weight loss management. Drinking water will keep you feeling full, which controls your food cravings. So stay hydrated even when you aren’t exercising. I aim for a minimum of eight glasses of water a day; you may need more depending on your level of activity.

Eat protein

Your protein requirements will increase as you are training for your race so make sure to have a source of protein with every meal. The two major benefits of protein are that it helps to rebuild lean muscles, which aids in recovery time. Secondly, it keeps you feeling satiated longer, which can help to prevent overeating. Some of my favourites include eggs, quinoa, chicken, fish, lentils and edamame.

Re-fuel post run

Your body needs carbs and protein to begin the recovery process after a long run. Try to eat a small snack within 30 to 60 minutes of your workout session. On my runs that are shorter than an hour, I keep it simple with a glass of milk or peanut butter and apple slices. For longer runs, I have the glass of milk along with a small snack like a hardboiled egg or yogurt. And, if you like having treats, be mindful of what you’re eating post-run. Just because you ran for 30 minutes, doesn  mean you’ve earned a donut. As my physiotherapist Dev says, “You can’t out-train your eating.”

Eat breakfast

There’s a lot of discussion over whether eating breakfast makes a difference when trying to lose weight. For me it’s a no brainer – I eat breakfast because it gives me energy to get through the day. It also keeps me from snacking on sweets later on. Most mornings, I go with a protein shake or overnight oats – they’re easy to make ahead of time so you can grab and go in the morning

Here’s a breakfast recipe you can use to start your day off right. Good luck with your training, and I’ll see you at the Scotiabank Toronto Waterfront Marathon on October 18.

Vicky Leung Blog PostBlueberry and Maple Overnight Oats

(adapted from BGH.com: http://www.bhg.com/recipes/breakfast/overnight-oats/

3/4 cup Vanilla flavoured Greek yogurt
2/3 cup oats
2/3 cup cashew milk
1 tsp chia seeds
1 tsp maple syrup (or honey)
1/3 cup fresh blueberries

Combine the above ingredients in a bowl, mix well, cover and place into the fridge overnight. Serve the following day and add additional sweetners or liquids if necessary. I like adding some lemon zest, a pinch of cinnamon and more blueberries to mine. The oats can be heated in the microwave if you like.

Jul 07 2015
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On your mark, get set, fundraise for the 2015 Scotiabank Toronto Waterfront Marathon Charity Challenge!

By | Scotiabank Toronto Waterfront Marathon | No Comments

Runners set to raise millions for 173 local charities this fall.

Toronto, Ontario – (Marketwired – July 8, 2015) – Over 27,000 runners will hit the streets of Toronto on October 18 for the 26th annual Scotiabank Toronto Waterfront Marathon (STWM), Half-marathon & 5k. Many will be raising funds for 173 mostly local Official Charities in the 2015 Scotiabank Charity Challenge, including three featured charities:

  • Autism Ontario
  • Ontario Shores Foundation for Mental Health
  • Romero House

The Leukemia & Lymphoma Society will be the National Charity Partner.

For a complete list of 2015 charities participating in the Scotiabank Charity Challenge, please visit the Scotiabank Toronto Waterfront Marathon website.

Since the introduction of the Scotiabank Charity Challenge to Canada in the 2003 Toronto Waterfront event, the fundraising initiative has raised almost $25 million for hundreds of charities in the Toronto area. The participating charities keep 100 per cent of the proceeds raised, as Scotiabank pays for all transaction and credit card fees. Given its resounding success in Toronto, the program has been expanded nationally in recent years. So far in 2015, $4.4 million has been raised for hundreds of Scotiabank Charity Challenge official charities across Canada in Montreal, Calgary, Vancouver, Ottawa and Halifax.

“The success of the STWM Scotiabank Charity Challenge is due to the tremendous support from the City of Toronto, the thousands of runners, and the energy of the 173 charities involved,” said Rob Mattacott, District Vice-President, Toronto Centre District at Scotiabank.” The IAAF Gold Label Scotiabank Toronto Waterfront Marathon has become one of Canada’s finest road races and its Charity Challenge fundraising has grown from $198,000 in 2003 to $3.67 million in 2014.”

“The enthusiasm and dedication toward giving back to the community demonstrated by the Scotiabank Charity Challenge participants is what makes race day extra special,” said Alan Brookes, Canada Running Series Race Director. “From dressing up in crazy costumes to chasing Guinness World Records, and running the race three times in one day, the determination, creativity and spirit we see on the course is what makes the Charity Challenge so unique.”

Please visit the website at www.STWM.ca for more information.

Part of the Scotiabank Charity Challenge is a friendly competition between the charities for $33,000 in cash prizes consisting of $6,000 for 1st place, $3,000 for 2nd, and $2,000 for 3rd in the following categories:

  • The Official Charity that has the most fundraising participants.
  • The Official Charity that raises the most fundraising dollars.
  • The Official Charity that raises the largest amount of pledge dollars per fundraising

How to get involved!

  • Register for an event: Register for one of the Scotiabank Toronto Waterfront Marathon events (Marathon, Half-Marathon, 5k) on the event website www.stwm.ca
  • Fundraise: Once registered, you can sign up for the Scotiabank Charity Challenge and raise funds for a participating official charity or donate directly to their cause.
  • Donate: Visit the Scotiabank Charity Challenge to select an Official Charity and make a one-time donation.
  • Cheer: Come out and support friends and family along the race route and as they cross the finish line. You can also show your support to runners online by using the hashtags #STWM and #runScotia.

About Scotiabank

Through our global philanthropic program, Scotiabank and its employees support causes at a grassroots level. Recognized as a leader for our charitable donations and philanthropic activities, Scotiabank has contributed on average $50 million annually over the last five years to community causes around the world.

Scotiabank is Canada’s international bank and a leading financial services provider in North America, Latin America, the Caribbean and Central America, and parts of Asia. We are dedicated to helping our 21 million customers become better off through a broad range of advice, products and services, including personal and commercial banking, wealth management and private banking, corporate and investment banking, and capital markets. With a team of more than 86,000 employees and assets of $837 billion (as at April 30, 2015), Scotiabank trades on the Toronto (TSX: BNS) and New York Exchanges (NYSE: BNS). Scotiabank distributes the Bank’s media releases using Marketwired. For more information, please visit www.scotiabank.com and follow us on Twitter @ScotiabankNews.

About the Scotiabank Toronto Waterfront Marathon

An IAAF Gold Label race, the Scotiabank Toronto Waterfront Marathon is Canada’s premier, big-city running event, and the Grand Finale of the 8-race Canada Running Series. In 2014, it attracted more than 26,000 participants from 60 countries, raised $3.67 million for 173 charities through the Scotiabank Charity Challenge, and contributed an estimated $35 million to the local economy. In 2014, it also became the first marathon to be livestreamed globally on YouTube, attracting viewers from 115 countries. In 2015, it will host the Athletics Canada National Marathon Championships and the international Bridge The Gap movement www.STWM.ca.

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For media enquiries only:

Joanna Hatt
Narrative PR
(416) 922-2211 x3349
(416) 557-5333
Joanna.Hatt@Narrative.ca

 

 

Jul 06 2015
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Lessons Learned After Running 23 Marathons

By | Digital Champions, Scotiabank Toronto Waterfront Marathon | No Comments

TORONTO July 6th 2015. Digital Champion David Daze is very excited to be running the Scotiabank Toronto Waterfront Marathon on October 18th. He started running marathons in 2001 at the age of 40 and #STWM will be his 24th marathon! David’s most memorable running accomplishment was qualifying for and running the Boston Marathon in 2006 and 2007. When he’s not running, David is a full time elementary school teacher and basketball coach. Connect with David on Twitter and Instagram.

Lessons Learned after Running 23 Marathons. By David Daze. David Finish Line

1. You cannot get into marathon shape quickly. Be mindful of your mileage as the training weeks progress, because ramping up too quickly will possibly lead to an injury.  Listen to your body and be sure to build in rest days to your training program.

2. Have your gear ready to go and your pre-race logistics figured out in advance of the big day. My hat, shirt with bib, shorts, socks, shoes, watch, and gels are all laid out the night before the marathon.  When race morning comes, I know what I am having for breakfast, how I’m getting to the start line, where I am going to park, and what my warm-up ritual will be.  No stress, no worries.  Just think about the run.

3. When the gun goes off don’t be in a hurry. Ease into the race and let the road come to you.  Running with a pace bunny, at least in the early stages of the race, is a good way to keep it under control and not let yourself get caught up in the early excitement of the marathon.

4. The halfway point of a marathon is the 32km mark.   The last 10 km is when it gets real and it gets tough.  So get your weekly training long runs in because they are important.  I don’t know where I first saw this quote but for me it describes the marathon perfectly: “A marathon is 20 miles of hope and 6 miles of truth.”

5. A little inspiration can go a long way. I always write the names of my wife and two daughters on my arm before each marathon.  Whatever motivates you, keep it in mind when you are making the final push to the finish line.

6. Smile when you cross the finish line and celebrate your race! No matter what place you come in, running a marathon is an accomplishment to be proud of.  Congratulate your fellow runners, thank the volunteers as you make your way through the recovery area, and wear that medal proudly because you are a marathoner!