June 22-23
Scotiabank Vancouver Half Marathon

Raymond Chhun1:39:05
Angela Law1:42:53
Sarah Morris1:58:39PB! 🙂
Jess Lam1:39:38
Hollie Holden1:38:55PB!
Lee Kennett1:18:07PB!
Andrea Wilk1:38:25
Laurel Richardson1:24:32
Rob Watson1:08:055th OA!
Thom Green1:35:21
Carla Parsons1:31:56
Carlos Lesser1:15:15PB
Cody Green1:32:57
Katie Gordan1:41:42PB
Kyle Bryce1:33:05
Mark Nelson1:36:49
Sandra Sukstorf1:56:49
Mat Zielisnki1:39:12
Dante Luciani1:22:17PB
Dania Spillet1:31:59PB
Brent Webb1:31:34
Bri Hungerford1:18:19PB/ 3rd OA!
Morris Kopola1:21:19
Shirley Wood1:42:41PB!
Kathryn Williamson1:57:16
Patrick Swadden1:44:30
Taylor Maxwell1:28:54PB!
Roy Lee1:34:23
Alex Denysiuk1:29:10PB
Conner Galway1:48:12PB
Gary Franco1:45:52PB
Tommy Cheng1:31:00PB
Laurie Assaly1:48:50PB
Sarb Kaler1:41:01
Jordan Whitlow1:42:43
Kailey Buchanan1:44:06PB
Jim Novotny 1:40:45PB
Katherine Lavoie1:42:43
Chen Li1:35:08PB!
Chris Kendall1:22:20PB!
Mark Dawson1:28:40
Anne Desplanches1:52:15PB
Tammi Kwan1:40:05PB
Mark Soo1:52:18
Shelby Turner1:42:43PB by 16 mins!!
Photo Courtesy Canada Running Series

Scotiabank Vancouver 5k

Rose CassScotia 5 km0:22:50

Other June 22-23 Results

James WatkinsPride and Remembrance Run0:16:364th OA!
Chany Groenewoud5 Peaks Mt. Seymour1st OA
Jill EmeryWine Country Half Marahton1:40:09
Charissa deKoninckIceland 10km0:54:57


June 15-16 Results
Manitoba Half Marathon, Winnipeg

Dylan Wykes1:07:384th OA!
Kate Gustafson1:16:47PB!, 5th OA!
Laurelly Dale1:29:12PB!
Louise Cameron1:51:31
Andrea Deitrich2:08:23PB!
Melissa Raven1:35:28PB!

Lululemon Waterfront 10k, Toronto

Jon Minkarious0:34:13PB
James Watkins0:34:30PB
Kyla Wilkinson0:44:09PB
Tyler Ashurst0:37:34PB
Sydney Guloien-Olmsted0:49:40
Michelle McGuire0:57:19
Jen Elliott0:39:47PB
Kat Mylvaganam1:07:59

M2M Elite – June Results


Portland Track Festival – 5000m
Justin Kent – 13:45.30
Kirsten Lee – 16:31.18

Pacific Distance Carnival – Canadian 10,000m Champs
Luc Bruchet – 28:42.29, 2nd OA!
Justin Kent – 29:38.63
Evan Esselink – 29:41.21
Theo Hunt – 30:14.09
Kevin Coffey – 30:37.19

Rachel Cliff – 32:12.24 , 2nd Canadian!

Harry Jerome Track Meet
Erica Digby – 1500m – 4:20.20
Rachel Cliff – 1500m – 4:21.64
Lucas Bruchet – 3000m – 7:58.54
Justin Kent – 3000m – 8:04.10
Theo Hunt – 3000m – 8:24.48


Other June 15-16 Results

Chany GroenewoudSeek the Peak 1st OA!
Jan DuzinkiewiczWhistler Tough Mudder 1:23:013rd overall! 
Jaime SeeleyWinnipeg 10k0:41:04PB
Tammy Pigion Napanee Heritage 5k 23:34
Jason LloydNapanee Heritage 5k18:22
Chen Li Seek the Peak 2:13:05
Ewa Bailey Seek the Peak 2:47:17
Stephen LueSeattle Pride Run 10k 37:27PB
Isaac MurchieQueens NYRR 10km54:52
Lee KennettLongest Day 5km17:30
Dante LucianiLongest Day 5km18:09PB
Lisa StanleyLongest Day 5km23:44
Linda QuinterosWaterloo Classic 10k57:27
Photo Courtesy Rob Shaer

CHASE THE PACE RESULTS

June 8-9 Results

Kate GustafsonButtertart Run 5k17:48, 1st OA!
Stephen LueSeattle R&R Half1:23:52
Sandra SukstorfTunnel Marathon3:52:35

June 1-2 Results
Whistler Half Marathon

Melissa RavenWhistler Half Marathon1:42:43
Sarah MorrisWhistler Half Marathon2:05:59
Mark DawsonWhistler Half Marathon1:30:10
Brett Barnes Whistler Half Marathon1:37:09 PB
Chirs KendallWhistler Half Marathon1:27:56

Other June 1-2 Results

Isaac MurchieItaly Run – NYRR 5 Miler45:22
Tammy Pigion Beat Beethoven 8k – Kingston39:30
Mark KerrBeat Beethoven 8k – Kingston32:37
Chen LiMEC 15k 1:28:14
Pat SwaddenVFAC Mile5:10PB
Pat SwaddenWest Van 5km18:25
Nadine RobinsonWest Van 5km19:59
Carla ParsonsWest Van 5km20:31
Marc Dowdell5 Peaks Whitemud, Alberta1:42:41
Brent WebbSkeena River Relay, stage 157:31Stage Win!


Fitting a shorter distance race, like racing a 5km, into your training plan should be an easy thing to do no matter what your current training focus and goals are. There are several scenarios that you might find yourself in when trying to fit in a fast and fun 1 mile or 5km race. We see two scenarios that are most likely this time of year:

  1. You are treating a shorter distance race as a hard workout not unlike any other speed workout day or
  2. You are treating it as a goal race for which you’re really trying to optimize performance.

Here are some things to keep in mind to make sure you hit it right on the day:

Treating a shorter distance as a really hard workout

This is a good option for many if this race isn’t your main focus and just want to have some fun. You can add in a 1 mile or 5km race in your schedule in place of a regular speed workout or tempo run and get back into the swing of training again the next day because the distance isn’t long. There are still some things to keep in mind when doing this because this isn’t going to be easy, shorter distance races are really intense, like hands on knees dry-heaving at the finish line intense. Fun right?

What to keep in mind:

  1. Pre-race
    • In the week leading up to the race, keep overall volume the same but make sure your easy runs are very easy
    • Add an extra day of strides in the week prior. And make sure the strides are given some focus at the end of a run, as opposed to just being an afterthought. The added turnover will come in handy on race day.
  2. Post-Race
    If you’re going to jump right back into regular training after a hard short distance race you need to be diligent about post-race recovery. What you do in the minutes and hours following a race of high intensity can really impact your recovery and ability to jump back into regularly scheduled training.
    • Do a proper cooldown – a slow 10-20min jog to flush out all the ‘junk’ you accumulated during the race
    • Fuel well immediately following, hitting both the 20min window and the 2hr window for post-workout fuelling
    • Address any niggles immediately
    • Resume training as regularly scheduled

Treating a race as just that, a race

If you’re going to go hard and race all out you have to respect the race, even if it is one quarter or even one eighth the distance you usually compete at. Ideally, you would include a proper taper into your training for any goal race. The 5km is not different.

What you need to keep in mind:

  1. Pre-Race Taper
    • For a 5km, you should start to bring down the total running volume at least 5 days out from the race
    • Cut the volume of your long run the week prior to the race
    • Make your last speed workout 4-5 days prior to the race
    • Make the easy days extra easy
    • Add an extra day of strides to your training
  2. Post Race
    You won’t need to take the same amount of recovery time after a 5km race as you would a marathon or a half-marathon. Many high-level track athletes race distances between 1500m and 5000m on consecutive days or several times in the space of a week during their peak racing season. It’s possible to recover quickly. If it is a goal race, you’ll still want to do the following:
    • Be diligent about your recovery immediately after the race
    • Take 3-4 easy days before resuming proper training
    • Consider a rest day the day following the race. This could look like complete rest or some active recovery like swimming or pool running
    • Give your mind a bit of a rest too, like after any goal race