Seawheeze Half Marathon, Vancouver

Rob Watson 1:09:471st place!
Chany Groenewoud 1:23:41 
Alanna Goobie 1:47:47 
Fergus Kung 1:23:41 
Linda Wong 1:43:00 
Melissa Raven 1:35:54 
Sarah Morris 1:59:52 
Jess Lam 1:41:37 
Kailey Buchanan 1:49:23 
Dayna Gerson 2:15:26 
Shae-lynn Pearson 2:00:12 
Natalie Ivanova 1:52;32PB as first half marathon
David Lau 1:33:25 
Conner Galaway 1:44:15PB!
Taylor Maxwell 1:32:20 
Nadine Robinson 1:30:05 
Alex Denysiuk 1:44:58 
Gary Franco 1:46:41 
Pam Campbell 1:36:39 
Tommy Cheng 1:55:46 
    
Brendon Lp 1:38:55PB
Todd Nickel 1:31:43PB
Anne Desplanches 1:48:53PB!
Mark Dawson 1:26:02 
Kara Naish 2:00:07 

Edmonton Half Marathon

Lissa Zimmer 1:23:32 
Carla Kramer 1:33:13PB
Raymond Chhun 1:36:22PB
Jen Elliot 1:25:57PB
Jody Bailey 1:27:27PB
Dania Spillet 1:29:55PB

Edmonton 10k

Allie Peterson 41:20:00PB
Marc Dowdell 51:02:00 
Lindsey Graham 0:49:18PB

 

M2M Elite – August Results

Pan-Am Games, Lima Peru

Rachel Clif – 10,000m – 32:12, Bronze Medal!

Justin KentClassique de Quebec1500m3:45.36Season Best
Luc BruchetClassique de Quebec1500m3:45.00Season Best
Kirsten LeeClassique de Quebec1500m4:26.61No
Luc BruchetCork City Sports3000m7:49.84SB!
     
Evan EsselinkEdmonton Half 1:05:071st OA
Kevin CoffeyEdmonton Half 1:05:56PB!
     
Luc BruchetMorton Games5000m13:30.36SB
Justin KentMorton Games5000m14:18.31 
     
Luc BruchetPalio della Quercia5000m13:33.21 
     
Luc BruchetVFAC SeriesMile  

 

August 3-4 Results

Isaac MurchieNYRR 7 Miler1:04:36 
    
Lisa HoffartGimli 10 Miler1:10:003rd Female!
    
Nathalie GauthierFarm 5k, Ottawa24:33 

 

August 10-11 Results

Emelyn TicongLake Union 10k Aug 11th53:29:00PB!

 

Other August 17-18 Results

Syd Guloien-OlmstedShakespeare Runs the Night 30k2:16:01 
Esther LeeShakespeare Runs the Night 30k  
Jon MinkariousShakespeare Runs the Night 30k1:54:451st OA
Kyla WilkinsonShakespeare Runs the Night 30k2:39:54 
Ben GustafsonShakespeare Runs the Night 15k0:50:561st OA! WOOHOO!

Jan DuzinkiewiczSquamish 5011:05:37 
Richard AllenSquamish 507:02:2528th, 9th ag
Jusin YanSquamish 508:25:27 
Aaron CarvethSquamish 502:32:35 

Jill EmeryRevel Chilliwack Half Marathon1:37:409th Female!
Russ EsauRevel Chilliwack Half Marathon1:16:061st OA!!
Tod PellyRevel Chilliwack Marathon3:16:08 
Jim NovotnyRevel Chilliwack Marathon3:34:55 
    
Mark KerrWooly Bully 10k0:44:23 

 

August 24-25 Results

Ali CrandallToronto Women’s 10km0:47:14PB! 14th! Wahoo!
Kerri AndreasToronto Women’s 5km0:20:43 
    
Joel Clarke-AmesCRIM 10miler1:03:55 
    
Kat CochraneCornwall Sprint Tri1:09:003rd Female/6th OA
Nat ViceCornwall Olympic Tri2:10:006th OA
Emily AlexanderIronman 70.3 Maine4:56:00PB, 3rd AG, 12th OA

 

Garret de JongGlen Tay Block Race0:51:593rd OA!

There are hundreds of resources with advice on pregnancy, exercising while pregnant, postpartum comebacks. It’s a lot. As a team committed to coaching many women who are also parents with full lives outside fo their running shoes, we set out a couple of months ago to hear from our own community.

Vancouver athlete and physiotherapist, Steph, was kind enough to share her story of running through pregnancy. More than 30 weeks in, she reflects on what she believes has allowed her to continue to run, feel good, and what she’ll consider when thinking about her postpartum comeback.

It’s been over 30 weeks running while pregnant and I have to say so far so good! I may have slowed down, dropped my miles and the faces in my pace group have changed, but I’m still out here, and couldn’t be happier. Since the day I found out I was pregnant I’ve treated every day I get to run as a gift, not a given (which is a really good lesson, pregnant or not) and my M.O has been to listen to my body.

At first, running really helped with my nausea, and since I’ve run almost my entire life, the guidance from my healthcare providers I could continue as I had been as long as I could still talk during my runs and that I didn’t feel dizzy. I’ve gradually slowed down, taken out a lot of my speed workouts, dropped my weekly mileage from 50-60km to now 30-35, in addition to dropping my paces 1min/km. Every week and every day is different in this whole human growing journey, and it’s been really important to let go of training plans, pace goals, and expectations and to listen to what my body needs.

Early on I added in an extra day of cross-training in the form of weights, pilates or boxing. I’ve always strength and cross-trained at least 1-2 days per week, which I believe is SO important to running strong and staying injury-free… sorry runners, but you can’t just run. I definitely think it’s a huge part of why I’ve avoided some of the common back, hip and joint pain of pregnancy.

Now that I’m into the third trimester and the finish line is in sight (obviously that’s what I’m visualizing), I’ve started to think of what my postpartum journey will look like and plotting my comeback. As much as I’m looking forward to setting some running goals again, my number one goal is to do it safely! I’m not in a hurry. My goal is to run forever and to enjoy it forever which means taking it slow and listening to my body and the experts.

I believe a huge misconception out there is that you can return to running after 6 weeks when your doctor or midwife clears you. However, most OB’s and midwives are looking at the healing of your pelvic floor or cesarean surgery not function which in my opinion, is WAY more important! It’s why I’ve been seeing a pelvic floor physiotherapist and why they will be the opinion I’ll follow when it comes to returning to exercise and running.

Recently return to running guidelines have been released (a 40 page doc from PT’s in the UK, US and AUS), and the recommendations from this study, looking at LOTS of expert studies, state that “running is not advised prior to 3 months postnatal or beyond this if any symptoms of pelvic floor dysfunction are identified.” Having this information has helped me set expectations on my own return.

As for the rest of my journey, I’m hoping to continue running for as long as possible, but I’m trusting my body (and my physio) to tell me if and when I need to stop. I know running will always be there for me, it’s not going anywhere and neither am I! It may be tedious and involve a lot of patience when it comes to my comeback, but I’ll get there and I know I’ll be back chasing my M2M teammates around the track when my body says it’s ready to go!

Spoiler alert: this is for runners with a marathon goal race.

So you’ve registered for a marathon or your reluctant lottery entry got you into the Berlin, Chicago or New York City Marathon? Good for you! Hopefully, you also have one or two shorter races lined up before you pack your bags. That’s right, we’re talking about tune-up races, people! The purpose, timing and even the distance of tune-up races can vary quite a bit depending on the distance of your goal race. In this case, we’re talking about those 42.2 kilometers of pure exhilaration we call the marathon.

 

Why should I race before my race?

One: It’s fun to know where you’re at. Typically you can figure this out with your coach from your workouts. But a race can be a great (and also fun) indicator, especially if you’re training for the marathon for the first time or you feel like your workouts are at a new level.

Two: It’s the perfect practice environment. It’s so valuable to simulate your marathon pace and you’ll get the chance to practice everything you’ll do race weekend. It’s like a dress rehearsal before the big show. You can wear what you’ll wear in Chicago, eat what you’ll eat in Berlin, fuel like you’ll fuel in Sacramento, and drink water like you’ll drink water in New York freakin’ City. Dialing in on what works and what doesn’t at a tune-up race is not only smart, it is essential.

 

Three: Nothing beats the thrill of racing. We often see athletes so focused on an uninterrupted block of training that they’ll go months without racing and forget what it’s like to race. Hello, logistics and porta-potties! This can create a big mental barrier for athletes come marathon morning. Simply going through the process of pinning on a race bib, getting to the start line, and running in the company of others can be valuable.

When should I race?

Couple things you’ll want to think about and talk through with your coach:

  • How much time you’ll need to recover after the tune-up race?
  • When will the marathon taper begin?
  • How will the race impact your weekly training?

Runners often tackle a half marathon as a tune-up race before a marathon, and typically this is the race distance we will recommend for our athletes. Whether your goal is to run the half marathon all out or as a workout at marathon pace, this distance is most beneficial before your marathon. This will allow you to simulate your plan for the 24 to 48hrs prior to the marathon, with considerations around nutrition (carbo-loading and hydration), racing shoes, racing gear, on-course fuelling, and more.

Common running knowledge says that you shouldn’t race a half within four weeks of a goal marathon. In our experience, however, the best bet is actually five or six weeks out, to prevent any staleness through the final segment of training. But, roll with us here, we would argue that if you’re using a half marathon to practice marathon pace, it can be run within two weeks of a goal marathon. You’ll likely have already started a bit of a taper and 21.1km at your goal marathon race pace is a solid indicator that you’re on track. The danger here is that you will not be disciplined enough to stick to goal marathon pace and run too hard and then fail to recover for the marathon. For this reason, this tactic isn’t our first choice. 

Yo, what about the 5k and 10k?

Talk to your coach. Often these races can replace a weekly workout! We’re 100% on board with shorter tune-up races to simulate a race environment, practice competing, and work on developing a positive mental mindset around race day.

What does my tune-up performance actually mean?

If you’re looking for an indicator of marathon specific fitness, it’s hard to find that perfect race or race distance that does the trick. If you’re in the thick of marathon specific training and knock out a personal best time in a half marathon tune-up that’s likely a good sign that you’re on the right track for marathon race day. The strength and endurance needed for both of these distances are similar. On the flip side, a half marathon is only half the distance of your goal race (that’s high math!). If you haven’t put in the specific training for the marathon, your half marathon tune-up race isn’t likely to indicate a whole lot.

Not all tune-up races will go well. Because sometimes they don’t. This does not mean that your marathon won’t go well. While in the midst of training for a marathon you may be more tired than after the marathon taper, so your legs just might not have that extra pep in their step that you were expecting even though your fitness is high.

Lastly, it’s all about the process when it comes to tune-up races. Make a point to connect with your coach on what makes sense to add or remove from your schedule so that you’re excited about the upcoming season of running. See you on race day!

During a marathon build, we can get so focused on hitting the miles, nailing the workouts and perfecting our recovery routines, that we forget the crucial piece of nailing down our marathon fuelling plan. 

Science tells us that no one can get through 2hrs+ of running without their muscles becoming depleted, and for them to continue to work, we need some kind of fuel. Nike’s famous Breaking2 project put the spotlight on the importance of fuelling, with scientists and athletes heavily invested in finding the perfect fuel and strategies to break the 2-hour barrier. 

Building a fuelling plan

The early weeks of your marathon build provide the perfect opportunity to build a fuelling plan. This means considering what you’re going to use for fuel, how much of it you’re going to take and when you’re going to take it. 

Start with research

Find out what products will be available at your goal race and decide if you want to use that fuel, carry your own, or some combination of the two.

How to pick the right fuel for your marathon training and racing? 

The most common forms of fuel are gels and sports drinks. At the end of the day, all these products are just different combinations of sugars that convert to carbohydrate (CHO). CHO is what your muscles crave and need to keep you going on race day.

Picking your fuel is an extremely individual choice. What works for your training partner might not work for you, so try out a bunch of different products during training to find what you like the taste of and what agrees most with your stomach. Practice taking fuel on your long runs or long tempos, since these best simulate the blood flow through your gut will experience on race day.

We suggest trying the fuelling products (gels and sports drinks) that are available on your race course first, and going from there. If the fuel available at the race doesn’t work for you, try something else that you will carry in the form of gels or blocks and gummies. Though sports drinks can be a great option, they are harder to carry than gels, so unless you’re getting bottles handed to you every 5km, stick to your own fuel or the aid stations.

How much should you be taking in? 

We cannot stress enough how important it is to practice the amount you need to take in. 

We suggest some minimums that you should aim for, based on the grams of carbohydrate in your fuel. This information can be found on the packaging for most products. Focus on consuming at least 30grams of CHO per hour. Most gels have between 20-25 grams of CHO in them, but you’re unlikely to suck out every gram of gel as you frantically stuff it in your face mid-race. 

Rule of thumb: subtract 5grams the number of carbs in your gel and you have what you’re actually getting in. To hit 30grams, you need to be taking down, at minimum, roughly 1 and 1/3rd gel per hour, or 1 gel every 40minutes.

If you’re using a sports drink instead, you can change up the concentration of the drink to get in more CHO. Instead of adding the standard 1 scoop of powdered drink, add 1.5 scoops. See where that lands you.

What’s the maximum? It’s when your GI system shuts down, which you’ll only find out by practicing fuelling. Be sensible here – you don’t want to completely ruin a training run by trying to take down 200grams of CHO per hour. Most athletes can handle between 60-80 grams of carbs per hour. 

When to take in that fuel?

Early and often.

Start by taking fuel 5-10minutes before the race, and then take on fuel at consistent intervals throughout. We suggest every 20-30minutes of running, taking roughly the same amount of fuel each time. 

A common mistake in fuelling is that people often wait to start sucking back gels until they feel like they need it. If you wait, it’s going to be too late, as all of these forms of fuel are going to take a while to kick in and deliver the energy you need. 

Gels are usually taken with water, something that you should also be practicing on your long and tempo runs whenever possible. Unlike fuel, hydration is much more dependent on race day conditions. Hydrating properly is a strategy in itself, so we’ll save this topic for another time. For now, make sure you’re washing down those yummy gels with some water.