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STWM Archives - Page 9 of 10 - Canada Running Series

Sep 03 2015
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Deressa Chimsa Returning to Scotiabank Toronto Waterfront Marathon. By Paul Gains

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2013 Scotiabank Toronto Marathon Toronto, Canada October 20, 2013 Victah1111@aol.com 631-291-3409 www.photorun.NET

TORONTO September 3rd 2015. Deressa Chimsa thrilled spectators at the Scotiabank Toronto Waterfront Marathon two years ago, running away from an incredibly strong field and claiming victory in a Canadian All Comers’ record of 2:07:05.

Now the Ethiopian star has confirmed he will return and tackle his course record in this IAAF Gold Label race, Sunday October 18th.

Ironically, Chimsa wasn’t meant to run Toronto in 2013. He was a late addition after one of his training partners was forced to withdraw from the race due to an injury. Race director Alan Brookes’ budget opened up and Chimsa’s agent had, what turned out to be, the perfect substitute.

“The training is going well and with six weeks to go, if I’ll not have any problem, I hope to be able to perform at my best in Toronto,” he said from his training base in Addis Ababa, Ethiopia. “I run actually 210-230 kilometres a week, sometimes fast, sometimes slowly. This week I’ll start the special period for the marathon training.”

This year’s Scotiabank Toronto Waterfront Marathon will serve as the Canadian marathon championships as well as being lauded with IAAF Gold Label status. Chimsa, who has a best time of 2:05:42 recorded at the 2012 Dubai Marathon knows he will be facing the 2014 champion, Laban Korir of Kenya, this time but relishes the challenge. A year ago he couldn’t defend his title.

“Unfortunately I was preparing for Toronto last year but an injury made me unable to train for a few weeks and I had to postpone racing this marathon,” he explains.

“No problem, when I’m ready I’m not afraid of anybody. As I said, when I won Toronto it was not my race because I entered Toronto just one month before the race. Shami Dawid from Ethiopia was injured and when they proposed it to me I accepted because I was strong in training and I did not want to wait until November and lose the shape.”

Chimsa remembers well his first glorious visit to Toronto as he knows he made a grievous error in following a pace car when it turned off the course in the finishing stretch. He is still kicking himself though he appears to have thoroughly enjoyed his time in Canada’s biggest city. Besides taking the $20,000 first place prize that day he earned another $35,000 for the Canadian All Comers’ record.

“It was one of the best days of my career,” he declares. “I won 2013 Scotiabank Toronto Marathon Toronto, Canada October 20, 2013 Victah1111@aol.com 631-291-3409 www.photorun.NETwith the course record and running in front the last 10 km. The worst thing happened to me the last 300m when I followed the television car and I went off the course and I lost, for sure, more than 20 seconds.

“We went to an Ethiopian restaurant and it was a surprise for me because in other towns where I ran the marathon there are no Ethiopian restaurants. It was a good evening because I received a lot of congratulations from Ethiopians living in Toronto and also during the race there were some Ethiopian spectators helping me.”

The course record is one challenge. But he also knows he can’t predict what shape he will be in come race time.

“All the athletes would like always to go faster but it depends not only about my shape but also about the course.” he says. “If the climate and the wind will be ok I can again run near 2:07 or under – if the pacers are ok and able to go till 30km in a correct pace. There are very many variables in the marathon but the most important thing is my shape.”

Chimsa is 28 years old now and hails from the village of Kore Edo near Holeta Genet about 35 kilometres north of Addis. His parents are farmers and when he is between marathon races he likes to return to visit them and his two sisters and three brothers.

Normally he races two top quality marathons a year. On April 12th of this year he ran 2:07:56 at the Paris Marathon good for seventh place just two seconds behind one Laban Korir. It’s no surprise that he was disappointed with the result blaming it on a poor buildup due to an injury.

What the future holds for Chimsa is anybody’s guess. He has a wealth of experience and he has ambition. But he is also pragmatic.

“I was already at the IAAF World Half Marathon Championships and I won a silver medal,” he reminds a journalist. “I dream of representing Ethiopia at the Olympic games, but with all the new generation running so fast I know that will be difficult. In any case my goal is to win some top marathons in the next years.

“I would like to compete for another ten years. I hope injuries will not affect me (or not so much) in the future. You know your body has to support you, otherwise it is difficult to run. Then I want to share my experiences with the new athletes coming out and I would like to remain and work in athletics. Ethiopia has many big talents, so I think it would be great to coach new athletes and develop them.”

Many of the top Ethiopians have invested their earnings in businesses at home following the example of the great Haile Gebrselassie. But Chimsa is in no rush. He is focusing on his running career now, taking it one race at a time. Along with Laban Korir it will be a fine race when they line up in Toronto.

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Sep 01 2015
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No Excuses

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TORONTO September 1st 2015. Digital Champion Allison Slater’s most memorable running accomplishment was conquering her first race. Never in a million years did she think she’d be able to run 1km consecutively, let alone 5!  She is inspired to continue running by her family and friends who are always cheering her on through her training and at every finish line she crosses. Allison is excited to take on her first marathon this year at STWM and venture out of her comfort zone. When she’s not running, you’ll find Allison planning her next travel adventure, enjoying healthy food, or experimenting in the kitchen. Connect with Allison on Twitter and Instagram. 

No Excuses. By Allison Slater 

You know that little voice in your head that gives you a million reasons to stay put in your comfort zone? That evil little voice that just creeps up on you and tries to defend, condone and justify skipping out on that run? Whether you’re a long-time runner, just starting out, or even just thinking about giving it a go – that little voice may be all too familiar. Running is just as much a mental sport as it is physical and I find the mental part the most challenging. Being in the right state of mind, not letting yourself hold you back and just being able to push through is not an easy thing to do.

These are my top five most common excuses and what I tell myself to crush them before they get the best of me.

1. “It’s raining… But it’s snowing… It’s too cold… .It’s too Allison Slater Blog 1hot.” 

I absolutely love running outdoors and a treadmill is never an option for me. In the winter months, I wear clamps on my shoes for extra grip, double up my layers and I make sure to never leave without my gloves. On those extra hot days, running earlier in the morning or later in the evening helps beat the heat and humidity. Being prepared with the right gear for all seasons and weather conditions leaves little room for the weather to hold you back. The coldest days are the hardest for me, but also the most enjoyable once I get out there. I try to remind myself that the faster I move, the quicker I warm up.

 2. “I worked all day, I’m too tired.”

Yes, work is tiring, stress is tiring, life is tiring; but think about it, when have you gone for a run and actually regretted it afterwards? Once I get out there and get in the groove, I wake up and feel like I can take on the world. Running gets your adrenaline going and can give you a second wind.

3. “People are going to stare at me.”

People will stare, it’s human nature. Who knows, you may give that random stranger staring at you the motivation they need to get out there themselves and start running! I like to remind myself that I walk by so many different people daily that I don’t even notice, so odds are they probably won’t even remember you.

4. “I don’t have time.”

One thing I know about myself is if I really want to do something, I will make time for it. Having a routine that works with your schedule helps you to fit in a run on even the busiest of days. I enjoy waking up at the crack of dawn to hit the pavement before I start my workday. It helps increase my energy level first thing in the morning, which makes me way more productive throughout the day.

Allison Slater Blog 25. “I’m unmotivated.”

Sign up for a charity race that may be near and dear to your heart. It doesn’t have to be a marathon, it could even be a community run around your block. When I first started running, my runs were not measured by distance, I didn’t even know how long one kilometre was. I used to judge how long I ran by how many songs I listened to while out there. Every few days, I would throw another song onto my playlist and made sure not to stop until I heard them all. The tunes kept me motivated and the challenge kept me going.

The key to keeping yourself motivated it to make realistic, measurable, specific goals that keep your mission clear and attainable. You can also run with a friend or join a local run crew. Having someone to help push you to reach your goals and cheer you on when you’re feeling down may be exactly what you need.

Now don’t get me wrong, there are excuses and then there are actual reasons why you shouldn’t run. Pushing through an injury or disobeying your doctor’s orders are not excuses, they are reasons. Your body needs rest days to avoid injury and to recharge your battery. Taking a break can make you come back even stronger. Reminding yourself of your goals and what’s important to you will help you stay on track. Need a little burst of motivation? Connect with me on Twitter.

Aug 31 2015
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I Will: The journey from a 5% chance of ever being able to walk again to running STWM

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TORONTO August 31st 2015. This is the second in a series of four special blog features by Robert MacDonald, a 28-year-old Canadian who went from an ICU hospital bed, with a 5% chance of ever walking again, to training to run the Scotiabank Toronto Waterfront Half-Marathon in October 2015. Follow Robert’s journey via Instagram and Twitter.

I Will: The journey from a 5% chance of ever being able to walk again to running STWM. By Robert MacDonald. 

The date is Thursday January 13th, 2013 and I am carefully steering my wheelchair towards the in-ground scale at the Lyndhurst Spinal Cord Rehabilitation Centre. As I roll onto the scale and read the weight I feel astonished and defeated: I’ve lost 35 pounds in one month.

You have to understand, I was fairly fit before my accident; I was active and lean. This 35-pounds wasn’t extra weight; it was lost muscle mass.  As I wheeled onward to my morning physio appointment, I felt devastated and deeply frustrated at the state of wreckage my body was in.

A few days later my older sister Becky came to visit me at Lyndhurst.  She offered to take me to the local grocery store for some snack food noticing that the hospital cafeteria wasn’t serving meals at the time.

Looking back, I’m sure she suggested it because I looked like I’d spent the last month on a hunger strike. Either way, I was excited about my first car ride out of the hospital in my wheel chair. I knew it would help take my mind off the crushing realization, earlier in the week, of how my body had atrophied.

Little did I know that there were two things that would make that Sunday trip to the grocery store unforgettable for the rest of my life…

Becky pulled up in front of the hospital and pushed my wheelchair close to the open passenger door where I transferred somewhat clumsily from the wheelchair into the car. She folded up the wheelchair and put it in her trunk.  My mood quickly turned from excited and happy to sad. I thought to myself, “This is absolute hell; I can’t believe so many people go through this routine every day.” How shallow it seemed now, that I once considered grocery shopping a burden.

On a side note, I spent slightly over two months in a wheelchair. Though this seemed like forever at the time, I can only imagine the strength and determination of those who do it for their entire life.

After repeating the transferring process at the grocery store parking lot I was operating a wheelchair in public for the first time.

My sister, noticing I was low on strength and energy, started pushing me down each aisle of the grocery store. I repeatedly had to ask her to go slower because I couldn’t register everything as quickly as before from my newly seated vantage-point. I had to ask her to stop when I saw something I liked. I had to ask her for help every time I’d try to reach for an item that was now out of my reach.

I thought my weigh-in a couple days earlier would be the low point in morale; I didn’t think I could sink any lower. But in that grocery store, unable to do the simplest tasks without my sister’s help, realization hit me like a ton of bricks: this is what my daily routine would be like if I were in a wheelchair for the rest of my life.

But the world is such a strange, confusing, amazing place, and sometimes it is at these moments of dismay that the world decides to throw you a little bit of light.

This trip wasn’t just memorable for what happened at the store, but for what happened when we arrived back at the front doors of the hospital.  Becky got my wheelchair out of the trunk and to my side of the car but had circled back to close her driver’s side door.

Rather than wait, for some reason I decided I should transfer myself right away.  I guess it was instinct or maybe I just wasn’t thinking clearly, but as I attempted the transfer I tried to put my limp legs down to help out.  As I did, I yelped in excitement.

My sister, frantic and thinking I was in serious trouble, ran back around just at the moment my legs gave way and I toppled back into my wheelchair. I wasn’t in trouble; I had stood on my own, for the first time since my accident!  Becky gazed at me and saw the tears in my eyes as she raced toward me unaware of what had happened.  I was so happy my crying turned to laughter and I explained to her that for one single second I felt what it was like to stand again.

That single second was what I latched on to, and what carried me through so many of the challenges I would face mentally and physically in the upcoming weeks.

You and I will face many challenges mentally and physically in our marathon training and in life, but if there’s one thing I’ve learned it’s this: make sure you celebrate the victories, big and small, and use them as motivation to battle through adversity.

In Robert MacDonald Second Blog Gros Mornemy training, I’ve found running is a lot like climbing a mountain, which I did this summer in Gros Morne National Park.  Even if you run or climb the same route every day, each run or climb will never be the same. You will always face different challenges and you will always have a different feeling when you reach the peak or cross the finish line. Take it from me, experiencing victory never feels as good when you don’t have to fight and battle your way through adversity to get there.

Here are four of my personal, “Victories” over the last year. I hope you and I can add our 5th victory together when we cross the finish line at the Scotiabank Toronto Waterfront Half-Marathon this October.

Robert MacDonald Second Blog 10k1. Climbing the Maderas Volcano in Ometepe, Nicaragua (1,394 metres) in December 2014.

2. Completing a 10Km run with my father, sister, and best friends in April 2015 (photo at right.)

3. Climbing the challenging volcanic rock debris field of the summit of Gros Morne in Newfoundland’s Gros Morne National Park in July 2015.

4. Cycling 75km for the Ride for Heart (in some rough weather) in support of my grandmother, a good friend’s father, and a business mentor who all have been affected by stroke’s in their lives.

Your Training buddy,
-Robert MacDonald

To read part 1 of Robert MacDonald’s blog series click here.

Aug 27 2015
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From East Van With Love.

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VANCOUVER August 27th 2015. Digital Champion Ryan Chilibeck started running a few years back to shed some weight and quickly got hooked on living a better and balanced life. His greatest running accomplishment to date has been founding the East Vancouver Run Crew! In just over a year he’s seen new friendships made, many beers drank, and hundreds of kilometres run with his crew. When he’s not running, you’ll find Ryan hanging out with his wife and daughter or working at his pizzeria in East Vancouver.  Connect with Ryan on Twitter and Instagram!

From East Van With Love. By Ryan Chilibeck 

Some of you are probably wondering just who I Ryan Chilibeck Blog 1am? I have yet to show up for any of the STWM training runs and am perpetually absent from starting corrals of Canada Running Series events in Eastern Canada. I am heavily removed from the Toronto running scene yet here I am, an absolute nobody with an overly enthusiastic audience. Perfect! Being the only Westerner on the STWM Digital Champions team, I’ve been given the opportunity to travel to the “Centre of the Universe” for the big foot race and BTGYYZ, a bigger summit of Run Crews from around the world. As I’ll be out there to represent the growing running scene on the west coast and the East Van Run Crew (see photo at left), I felt it was only fitting to offer a little glimpse of my path to the Scotiabank Toronto Waterfront Marathon. Let’s talk about my home, East Vancouver.

Like most people who are too distracted (aka lazy) to do strengthening exercises at home, my training starts and ends at my front door. When most people think of Vancouver, their minds immediately wander to those glorious sunrise runs around Stanley Park, watching all the beautiful people doing the False Creek shuffle or (for the adventurous folk) visions of a technical trail outing in North Vancouver while catching jaw-dropping views of the Pacific Ocean along the way. Well, scrap those thoughts. I am here to give you a street-level, urban runner’s view of hitting the uneven pavement and neglected alleyways in my area of town.

Having moved from downtown a couple of years ago, it took me a while to carve out my appetite for exercising on the East Side of Main Street. I hated running so much when we first moved; it was hilly, grungy, hard to get around without hitting stoplights, it smelled like oil tankers/chemical fires/chicken processing plants, I was randomly harassed by weirdos on a run-to-run basis, it’s inescapably hot in the summer, it rains a little harder in the winter…oh, and the alley cats are scary and have really sharp claws. It was the complete opposite of stepping out onto the seawall from our downtown condo: the scenery was amazing, people were friendly, and like-minded individuals exchanged perfect smiles as their Boston Terriers sniffed each other’s butts. It was flat. It was clean. It was basically a runner’s dreamland. Despite its apparent perfection, one thing always rubbed me the wrong way…there was no grit, no emotion, no distress. Nowadays, I’ve learned to embrace my surroundings (except the cats) and can’t seem to stop finding new gems every time I head out for a cruise. Here are some things you can expect the next time you’re on the West Coast and want to join me and the East Vancouver Run Crew on a run:

The Hills

Don’t be fooled by all this “sea level” banter. Once you cross Main Street, expect to feel a little leg burn. No matter which street you turn down, it seems like you are greeted by yet another gentle climb. It’s not quite North Shore hilly but they are big enough to be annoying and small enough to still make it fun. At the end of the day I take comfort that when the “big one” hits, we should be some of the safest people in all of the (lower main)land.

The Art

Ryan Chilibeck Blog 2I wouldn’t necessarily categorize the witty graffiti, half finished murals and countless lion statues as “fine art”, but after a while you start to see the beauty in the persistence. Aside from the iconic East Van Cross, I don’t recommend that you look at each piece of art individually; instead, view East Vancouver as a priceless collection of work that spans generations, tastes, religious beliefs, political alliances, good taste, poor humour and everything in between. Keep your camera handy.

The Scenery

The beautiful ocean and mountain views aside, where else can you sprint through water parks, by amusement parks, along urban railways, down littered alleyways and around oddly shaped tracks? After a long run, do yourself a favour and find a perch to watch the sun set behind the downtown skyline. It’s pretty cool to witness the City of Glass light up, glow and then go right back to sleep.

The Breweries

At last count, there are 14 craft breweries (and growing) on our side of town. So many beer, so little time! If you pop in to see what’s on tap, look closely and you’ll probably see someone from EVRC with a flight of beer in front of them. When you come to town, do yourself a favour and plan out a little walking tour of the area to visit the many tasting rooms. If you want to step it up a notch, get some friends together and map out a fun run from brewery to brewery. It’ a good way to kill an afternoon and a bunch of brain cells all in one hazy, beer-fueled fell swoop.

The Community

Take a stroll down Commercial Drive and tell me you aren’t a little confused, enticed and maybe a little scared. The street oozes energy from the Skytrain to Sex Shops. As you walk along, you’ll see young families, old school Italians, artists, buskers, bakers, protesters, bike polo’ers, espresso drinkers, patio dwellers and everything in-between, all living, conversing and breathing energy into this rare Vancouver neighbourhood. I really love living, working and raising my child in this community… just don’t leave anything valuable in your car.

Much like the characters of East Vancouver pump the veins of Commercial Drive, the runners that make up East Vancouver Run Crew do the same. You would think that going for runs would be the cornerstone of our crew…well, it’s not. Our growing family gathers one or more times a week to engage in a little physical activity but then we sit down to a family dinner of barley pops, cheese sticks and story time. We live by one simple rule that helps to maintain a high energy, equal and fun environment for anyone that shows up: No Jerks Allowed.Ryan Chilibeck Blog 3

So that’s it…an insider’s view of East Vancouver. No matter where you live, just remember to get out and explore every inch around you. My guess is there are some pretty confusing, enticing and scary things in your area of the world. Go find them! That said, if you ever find yourself on the left coast and itching for a run, look me up and come out with us at the East Van Run Crew. We like new people BUT the first round is on you!

Aug 24 2015
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Seven Life Lessons I Learned From Running Marathons

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TORONTO August 24th 2015. Digital Champion Jarek Pachocki started running on the treadmill, motivated by a resolution to lose some weight. One day while he was out walking his black Labrador Retriever Sutton, Jarek passed a group of runners and thought to himself: Maybe I should try running? The next day he went to the Running Room for some advice and new gear and in April 2012 he completed his first 10k race! Since then, Jarek has run 4 marathons and this year’s Scotiabank Toronto Waterfront Marathon will be his 5th. He loves the challenge of the marathon and believes that in order to grow in life, we have to go beyond our comfort zones. When he’s not running, Jarek is a Catholic priest, member of the Missionary Oblates of Mary Immaculate, co-pastor of St. Patrick and St Lawrence parishes in Hamilton, ON. Connect with Jarek on Twitter and on his blog.

Seven Life Lessons I Learned From Running Marathons. By Jarek Pachocki. 

There is a line in the “Spirit of the Marathon” movie that captured it all: “When you cross that finish line, no matter how slow or fast, it will change your life forever” -Dick Beardsley (an American long-distance runner best known for his close finish with Alberto Salazar in the 1982 Boston Marathon). There is no doubt that your life won’t be the same after finishing a marathon; and here are some lessons I have learned from it:

1. Enjoy Every Moment of Your Life

Jarek Blog Image 142.2km is a long distance and every kilometer brings something unique to the experience. The excitement of first kilometers, the challenging thoughts that run through your head when you reach the late 20s, the sore painful 30s, the joyful (but so long…) last 500 meters, and feeling of accomplishment and relief after crossing the finish line – all of this makes it an unforgettable experience. And you don’t want to miss any of it. The key to embracing the race is to embrace every kilometer of it with pain or joy; because when you pass it, you won’t be back there any more. Our life is a journey taken one day at a time. You certainly don’t want to miss it – since you cannot relive a particular day or particular moment. So be present and intentional in the way you live your life!

2. You Gotta Have Friends

To be honest, I’m usually a “lone ranger” while I’m running… It gives me time to workout many things in my mind, refocus in life and face and deal with my own challenges and demons. However, the experience of participating in the STWM Digital Champions this year has given me an appreciation of having “running buddies”. Digital Champions is a group of runners who share their journey towards the Scotiabank Toronto Waterfront Marathon through social media and other means of the digital world. On a number of occasions we have had an opportunity to meet the person hiding behind the picture profile. Friendly chats, sharing stories, goals and aspirations, truly gave me a better understanding that we are all on a common journey. Not only in training for a marathon, but also in the best social network on the market, namely “real life”! And you need friends in real life to share the journey, to encourage and support each other. So appreciate the friends you have in life! They are a real gift.

3. Everybody Is Equal

When you put your bib on, there is a number on it and your first name (thanks for this Scotiabank Toronto Waterfront Marathon!). There are no titles, educational accomplishments, income, family background, political preferences or beliefs, or your sexual orientation… No, because we all stand on this start line facing a challenge of 42.2km ahead of us. We are in it together! Unfortunately in life we sometimes “label” people because of everything else that doesn’t appear on our race bib. Appreciate the differences, celebrate the diversity on this common journey of life!

4. Every Uphill Has a DownhillJarek Blog Image 2

There is no doubt that hills come as a challenge in any race; especially when your body has gone through dozens of kilometers already. I say this mantra as I climb every hill: “Remember, every uphill has a downhill”. A painful climb will always be rewarded by a “relaxing” downhill somewhere. One day I saw a page on my desktop Runner’s World calendar that said: “Don’t expect everyday to be better than the last. Some days will be slower than others, and some days might even hurt a bit more. But as long as you’re on the road, it’s a good day.” Keep going!

5. No Pain No Gain

I have to confess that my biggest weakness in training for a marathon is lack of LSD (Long Slow Distance) runs. I could start counting my excuses here, but the bottom line is that they are long, exhausting, boring and often painful. The marathon is a long 42.2km and you cannot count only on multiple 10k runs, you have to embrace the pain in order to gain. And just like in life, setting good intentions, giving your best effort, overcoming failures and struggles, and making an intentional effort to work on relationships will help you live your best life!  Because there is no gain without pain.

6. Living With Purpose

They say running is 80% mental effort and 20% physical effort…and they are right! So far, every marathon I’ve done, around the third quarter of the distance a question pops out in my mind, “Why am I doing this?” That’s the moment when you “make it or break it”. And just like in life, the sense of purpose will help you to accomplish the goal you’ve set up for yourself. A positive answer to this WHY question brings meaning to what you do… running a marathon, taking on particular responsibility, making commitments, building and sustaining relationships, simply living your life to the fullest.

Jarek Blog Image 37. Legacy of the Finish Line

There is that overwhelming feeling when you cross the finish line of accomplishment and relief at the same time. You’ve just done something that many people are not able (or not willing) to do. You’re a marathoner! Then the reflection follows, “How did I do?” “Was I happy with the race?” “Would I do it again?”

Believe it or not, there will be a day when each one of us will cross that final finish line of our life… Don’t wait till then! Ask the questions now, “How am I doing?” “Am I happy in life?” “What’s important in my life?” “How can I change?”

 

 

 

Aug 19 2015
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STWM Partners With Strava

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Eat. Sleep. Train. Repeat. Oh, and don’t forget to post your training to Strava! We are proud to announce our recent partnership with Strava, an online community of athletes from all over the world, tracking their training and sharing their progress.

 

Race Director Alan Brookes says “We’re very pleased to welcome Strava to the Scotiabank Toronto Waterfront Marathon #STWM community. It’s a great addition, that will allow our thousands of runners in 60 countries around the world, to share their training, not just the Race Weekend experience. Combined with our Social Hub, it will help bring us together over the last 2 months of our shared preparations for the big day on October 18th.  It will create friendly rivalries and great support!”

To get started, visit this link to sign up for a free 30-day Strava Premium Trial, available to every runner who has signed up for the Scotiabank Toronto Waterfront Marathon! Then visit our Strava Race Page to connect with other runners who share the same goal as you: to cross the finish line on Sunday October 18th. Inspire, motivate, and encourage your fellow runners to push through these last two months of training before the big day.

BONUS: Use Strava on race day to track your progress and you’ll be entered into a draw to win a Strava Prize Pack + Free Entry into the 2016 Scotiabank Toronto Waterfront Marathon!

We’re looking forward to following your training as we begin the final countdown to race day. Be sure to share your Strava runs on social media using the hashtags #StravaRun and #STWM!

Aug 19 2015
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With a Little Help From My Friends: Race Day Tips for a Runner’s Support System

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

TORONTO August 19th 2015. Digital Champion Mei Ling started running 4 years ago and completed her first 42.2k at the Scotiabank Toronto Waterfront Marathon in 2013! When she crossed the finish line, she felt like she could do anything and is excited to return to STWM this October. Mei loves the marathon because it is inclusive of all abilities (beginner to elite) and she loves that everyone has a different reason for running. When she’s not training, you can find Mei playing with her Chihuahua, planning her next meal, or researching her next big trip! Connect with Mei on Twitter and Instagram.

With a Little Help From My Friends: Race Day Tips for a Runner’s Support System. By Mei Ling. 

Marathon training is a big time commitment, not just for runners but for their families as well. While I’m out for hours on end running, my husband Dan is at home taking care of much of the day-to-day. Many of my running friends also have very supportive spouses, partners and family who make training possible by watching their kids, making dinner and more, while never complaining. Despite all of this, in the end, I’m the one who gets all of the accolades for completing a marathon. Marathon training is really a team effort, and we certainly couldn’t do it without our supporters.

In the last year and half, Dan and I have learned a lot about spectating at races and how to make the most of race day.  Here are three tips for making race day memorable, not just for you but for your spectators:

  1. Get to know the best places to spectate along the race route

When I ran the Scotiabank Toronto Waterfront Mei Ling Blog 2Marathon in 2013, Dan let me know that he would be at the halfway point. Anyone who has ever run the full marathon at STWM will remember the moment when half marathoners turn to run towards the finish line and the full marathoners continue on to the second half of the course. It’s one of those moments when you can’t help but think “I should have run the half.” Knowing that Dan was going to be at the halfway point helped keep me going. It was exciting to see him there and definitely lifted my spirits. He, along with my sister-in-law, also cheered for me at the 36k and 40k marks, which helped make the kilometres leading up to those points bearable. When I was starting to hit the wall at 34k I kept thinking “Just get to 36k and you’ll see Dan!”

  1. Get excited about other runners

Spectating at a race is a lot of work. Imagine standing for hours on end, cheering for strangers and looking out for your loved one. Before race day, Dan and I usually research and learn about other runners who are participating. We like to find out which elites to watch for, who is trying to break a record, and about regular people who are doing extraordinary things on race day. After the race, Dan loves to tell me stories about the other finishers he saw. He recaps who held hands while crossing the finish line, how fast elites were running and how my running friends looked when they passed him. It’s fun to hear things from his perspective and get his recap after the race.

  1. Determine what you need to hear for motivationMei Ling Blog 3

Before running STWM in 2013 Dan asked me if there were any specific words of encouragement that I wanted to hear. He asked if I wanted a “Way to go” or “You can do it”, etc. I told him I wanted to hear “Don’t poop your pants.” While “Way to go” and “You can do it” are motivating, I knew that hearing him yell “Don’t poop your pants” would make me laugh and lift my spirits. It was also his way of saying “you can do it!” Hearing him yell helped me get through the wall and go for it.

To learn more about the best places for your loved ones to watch you race at STWM, visit their Spectators page.

Aug 18 2015
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Train With Grains Recipe: Oven “Fried” Baked Chicken with Spinach and Quinoa Salad

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments

Train With Grains Recipe: Oven “Fried” Baked Chicken with Spinach and Quinoa Salad
By CRS Community Leader JP Hernandez

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. Today’s recipe is an easy to make post-run meal from JP Hernandez. Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50!

My schedule is busy, to say the least – I work both a full-time job and a part-time job, while logging 60-75 kilometres per week to prepare for the Scotiabank Toronto Waterfront Marathon. Needless to say, there isn’t a lot of time to cook every single night. But I’m not letting that stop me from making sure I eat something healthy and delicious after a tough training run. After all, eating the right foods for fuel and recovery is arguably the most important piece of any training cycle. What you put into your body truly dictates how much energy you’ll have during a run.

I go big on protein when I’m refueling after a run, and one of my favourite dishes to make is on a Sunday night is this recipe. My mother use to make this chicken using corn flakes, to give it a crunchy “fried” taste without all the extra calories. I like to pair this dish with a quinoa and spinach salad, topped with honey roasted sunflower seeds to add a bit more protein. I complete the dish with cooked basmati rice.

Oven “Fried” Baked Chicken JP Blog Good In Grain

  • 4 medium bone-in skinless chicken breasts
  • 2 1/2 corn flakes
  • 2 tsp sea salt
  • 1/2 tsp All Purpose Seasoning
  • 1/2 tsp fresh black pepper
  • 4 eggs
  • Oil spray

Preheat oven to 400°. Line a baking sheet with foil and set a rack above (putting the chicken pieces on a rack above foiled baking sheets is key to getting the chicken crispy. Spray rack with oil. 

Crush corn flakes cereal in a food processor or chopper. In a bowl mix crushed corn flakes with sea salt, all purpose seasoning and black pepper. Place in a shallow dish or ziplock bag and combine/shake.

In a separate medium sized bowl, beat eggs together for 2 minutes. Using a cooking brush, brush egg mixture onto chicken then coat chicken with crushed cereal mix. Place chicken on wire rack and spray with oil. Bake 35-40 minutes. Serve with a spinach and quinoa salad topped with your favourite dressing!

After a 30k training run this meal pairs perfectly with Netflix!

*Share your favourite pre or post-run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to WIN a $50 “Good In Every Grain” Prize Pack! 

Aug 18 2015
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Cherop Returns to Scotiabank Toronto Waterfront Marathon. By Paul Gains

By | Scotiabank Toronto Waterfront Marathon | No Comments
2013 BMW Berlin Marathon Berlin, Germany September 29, 2013 Photo: Victah Sailer@PhotoRun Victah1111@aol.com 631-291-3409 www.photorun.NET

Photo Credit: Photo Run

TORONTO August 18th 2015. Sharon Cherop has incredible affection for the city of Toronto and the Scotiabank Toronto Waterfront Marathon.

Her superb victory in 2010 was a turning point in her career. Now the 31 year old Kenyan has confirmed she will return to where it all began and contest this IAAF Gold Label race on October 18th.

“It changed my life completely because it was a very big victory in terms of money for me and helped my family a lot,” she says of her stunning course record of 2:22:43. “Moreover, it was my first big victory in an international marathon.

“After that I also joined (Italian agent) Gianni Demadonna’s training group in Iten. Also it took many years to run my PB and then I was able to get a bronze medal (at the 2011 IAAF World Championships) in Daegu and to win the 2012 Boston Marathon.”

Until that day in Toronto she had dabbled with the marathon. Indeed, her personal best prior to 2010 was the 2:33:53 she ran in the high altitude of Nairobi. But persistence paid off.

Following her Toronto breakthrough invitations came in from all over the world. In 2011 she placed 3rd in Boston then, wearing the Kenyan national uniform, she earned the bronze medal at the world championships in Daegu, Korea.

Cherop’s husband, Matthew Bowen, is also a marathoner of note and sometimes trains with her. He ran a personal best of 2:10:57 at the 2013 Rennes Marathon. Both were born in Marakwet but after joining up with the Demadonna training camp they have moved to Eldoret about 80 kilometres away.

“I train with the group of Gianni Demadonna under the coach Gabriele Nicola,” she explains. “Among the group are Mary Keitany (former London and New York Marathon winner), Flomena Daniel (2014 Commonwealth Games Champion), Agnes Kiprop (2:23:54 marathoner) and Helen Kirop (2014 Seoul Marathon champion). We run two times a day for 5 days a week. Normally I run 180km a week. Sometimes also 210 km a week.

2011 IAAF World Outdoor Championships Daegu, South Korea August 27-September 5, 2011 Photo: Takashi Ito@PhotoRun Victah1111@aol.com 631-741-1865 www.photorun.NET

Photo Credit: Photo Run

“We have track sessions or ‘fartlek’ or long distance training. Sometime we do runs of 40 kilometres. When we go to the track it can be 15 times 600m or 5 times 3000m, it’s a mix of long and short distances. When we go instead for the fartlek we can do 1’ fast or 2’ fast and 1’ slow or 3’ fast and 1 slow. When we go for long distance 35 kilometres or more we can try to improve the pace in the last 7 or 8 kilometres.”

Marakwet is hilly terrain and when she is preparing for hilly races, like Boston, she will return to this familiar area to train alone.

“I live in Eldoret where I have built my house but spend some time also in Marakwet my native place,” she explains.

“Of course the house was built with the money I have earned in my career. It’s a very big house with three floors. It’s on the top of a hill outside Eldoret on the way to Iten.

It’s big because I have some relatives living with me and my mother as well.”

Cherop and Bowen have a six year old daughter named Natalia. Two of her younger relatives look after her when her parents are training or traveling. Spare time that she used to have when Natalia was younger has been taken up by her daughter’s natural inquisitiveness.

“Yes I like to read novels but more and more in the last times I’m so busy with training and family issues that I don’t have much time,” she says.

“Sometimes if I’m alone traveling I read. But if Natalia is with me I should stay more with her. I like to play with her and to explain whatever she is asking. Sometimes she asks so many questions.”

While Cherop’s preparations for Toronto are so far going very well she cautions that the course record is not the primary purpose of returning to Toronto even when the bonus for setting a record is $35,000 Cdn.

Sharon Cherop Blog 4“I know that I have to prepare well and to be able to win,” she declares. Time is important but to win a race is more important. I prefer to win in Toronto in 2 hours 24 minutes than to run 2:22 in Dubai and be number five.”

At present she is affiliated with the Kenyan Armed Forces Club and though she once harboured thoughts of working for the Armed Forces after she retires from running she now has started a thriving business with her husband.

“I built many small houses in Iten near the University and we are renting to the students,” she explains. “Mathew is the one who follows the construction and all the plans and now is following the rent of the houses.”

Race Director Alan Brookes is busy assembling a field worthy of the race’s IAAF Gold Label status and Cherop can expect a challenge when she lines up on October 18th. But, there is no doubt that she returns to Toronto a far more experienced and talented marathoner than five years ago. If conditions are right and the field reacts positively there’s no reason not to expect something special from her.

Aug 16 2015
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Vacations and Running: Tips to Keep Your Marathon Training On Track

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

TORONTO August 16th 2015. Digital Champion Danielle O’Hanley started running three years ago after signing up for a half marathon at Disney. She worked her way up through the Running Room’s training programs to a marathon clinic and 4 marathons later, 42.4k is a distance she’s still eager to master! Danielle is inspired by runners across the city of Toronto. Following the many run crews, coaching clubs, and running groups on social media pushes her to go the extra mile and keep exploring new routes. When she’s not running, you’ll find Danielle out with her friends, testing out craft beers, cross-training or checking off new restaurants from her “to try” list. Connect with Danielle on Twitter and Instagram.

Vacations and Running: Tips to Keep Your Marathon Training On Track. By Danielle O’Hanley

Training for a marathon takes months and months of preparation; when you’re preparing for a fall race, that often means you’ll be tackling your longest and hardest workouts at the height of the summer, right when cottages, camping, patios, and summer holidays are calling.

When I was training over the winter, I think I missed one, maybe two runs over a 25+ week training cycle. Miraculous, I know. So after I signed up for the Scotiabank Toronto Waterfront Marathon and realized I had a busy summer of work travel, holidays and adventures ahead of me, I knew it was going to be a challenge to stay on track.

Here are some tips to consider before you get away, so you can enjoy your travels and still nail your fall race goals:

Go in with a plan

Don’t just tell yourself you’ll “fit in a few runs”. Write down your distances and workouts on a calendar, and research running routes near where you’ll be staying. Strava, Nike+ and MapMyRun have great route discovery tools, and some hotels like the Fairmont and the Shangri-La have running-specific packages for travelers. Try to think of your workouts as another chance to do some sightseeing: when I was in Vancouver recently, I never would have been able to see as much of the sea wall as I did if I hadn’t plotted my 25K long run along the coast. Finally, consider getting your runs done in the morning so you can enjoy the rest of your day with your travel companions.

Find a group to run with

There’s nothing more motivating than running Danielle O'Hanley Group Runwith a group. Did you know that every RunningRoom in the country has free runs on Wednesday and Sundays? If running with a crew is more your thing, there’s no shortage of options: Three Run Two (Chicago), East Vancouver Run Crew (Vancouver – pictured at right), the Parkdale Roadrunners (Toronto), Night Terrors Run Crew (Toronto/LA), District Running Collective (Washington, DC) all have free weekly runs  and offer great company. Take the time to do some research before you head off on your trip, and you’ll likely find a few “tour guides” and new friends.

Cross-train

If you simply can’t fit in all of your mileage while you’re away, try your best to stay active: take walking tours, go on hikes, swim at the beach. Everything counts. You’ll be surprised at how much ground you can cover in a day of strolling and shopping – download an activity tracker app on your phone if you want to keep track of your distance.

Consider working with a coach

The more you’re traveling, the harder it gets to build up your mileage, get your hill/tempo workouts in, and fuel yourself properly to train for your race. If you’re having a hard time fitting it all in, a running coach can work with you to adjust your training schedule in a way that makes sense for you. Cookie cutter training plans sometimes just don’t cut it, so if you’re dead set on your fall race goals, a coach can help you make sure you’re getting the right workouts in while you’re travelling, and keep you accountable throughout your marathon training.

 

Don’t sweat it

You’re on vacation, so don’t forget to relax. Listen to your body and be flexible with your training. Early morning flights, jet lag, and walking can be surprisingly taxing on your legs, so go ahead and pull back if you’re just not feeling it. Don’t risk injuring yourself for the sake of checking off the boxes on your training program. Try to remember that a run or two won’t make or break your training.

Balancing travel and training is possible – it just takes a little bit of planning. Ease back into your training once you’re back, and keep your eyes on the goal: crossing the finish line October 18!