Written by Laurel Richardson

Hidden Traps in Goal Setting

For every wild goal set, there are countless articles and resources on the topic. And if you’re reading this now, the chances of you already being an ambitious goal-setter, whether it be in sports, in life or in both is pretty high.

I’ll start by sharing a personal story. I share this because your time and energy are your greatest resources and I know that if you set a goal you’ll go after it full speed, pun intended, which is why your goals better be meaningful to you. Otherwise you’ll be squandering these resources instead of spending your time on something you really care about brings you personal satisfaction. 

Years ago, I set a goal to run 30 marathons before I was 30. I was 24 at the time and I’d run 1. I told everyone about it. They were so impressed. I wore that goal around like a badge of honor. I simultaneously over and undertrained for it and ran a whole 1 marathon more. When people asked about how it was going, I lied and said it was great, but in truth, I was tired, and stressed and quite frankly, uninterested. I realized my excitement in the sound of 30 before 30 didn’t outweigh that I made that goal for all the wrong reasons.  I made it up because I wanted something that gave me structure, sounded cool and made me stand out. This goal wasn’t inherently bad, but it wasn’t the right one for me. From the outside, no one can tell your goals are right for you, but you can, especially if you look out for these common traps in goal setting. 

Shoulding Yourself

Please solemnly swear not to set goals because you feel like you have to. It’s easy to fall into the trap of taking the seemingly logical next step, i.e. half-marathon to full marathon, or forcing yourself to pursue something because that’s what other people are doing or that’s what you would’ve done in the past. Look out for this especially after you’ve just completed a big race or achievement. If you’re not ready to jump back in, physically or mentally (pursuing something big takes both!), give yourself that time. 

If a goal starts with, I really should… Stop. Don’t should yourself.

Chasing Just a Number

Look, we’re all chasing numbers – paces, best times, placements, distance milestones, kudos – that’s the wonderful simplicity of running. Let these numbers propel you, but also explore why you want them and what they mean to you. You don’t need to justify it to anyone else, but be clear on the driver of this pursuit of a number. The driver will continue to motivate and move you forward, whether you achieve it or not.

Ask yourself: What about achieving this is important to me? (i.e. personal pride, because this number is the culmination of all the time I choose to dedicate and carve out for myself, because I want to show my kids that anything is possible, etc.) Almost any reason is a good reason, just make sure you have one.

Seeking Approval

Who hasn’t chased something because it sounds impressive? There’s nothing wrong with setting big goals that you find impressive, the trap here is catching when you set goals primarily because you think other people will be impressed. By default, they probably will, but it’s likely not enough of a reason that will be meaningful to you in the long term. On a tough run by yourself in bad weather, you won’t care if you’re impressive.

Ask yourself, if no one knew or was interested in me achieving this, would I still pursue it? If I never got another kudos, would it stop me in any way?


Being a Groupie

Choosing goal races with friends is one of my favourite parts of running. Let the group dynamic motivate and inspire, while also maintaining clarity on what you personally want. Maybe this is the year to do a group trip to a destination marathon, but maybe it isn’t. When you do this, just make sure there is something independently yours as well. 

Ask yourself, would I do it alone? There’s no question of IF you could do it alone, it’s WOULD you do it alone. We’re better together, but you alone are stronger than you know.

Choosing Someone Else’s Trajectory

“That person in my group is suddenly faster. I should be that fast too. That person raced almost every weekend. I can do that too.” 

We’ve all had this internal dialogue. Take inspiration from what others have made possible, but don’t compare or copy too closely. You are unique, and your background and trajectory are different too. Using someone else (even if that someone is just you from a different time in your life) as your success metric will do one of two things:

  1. It could hold you back from surpassing what you think you are capable of based on what they are capable of. 
  2. It could cause you impatience and resentment towards yourself for not reaching your arbitrary expectations.

Reflect on your goals and how you came up with them. If it’s by way of someone else’s achievements, continue to check in on whether it’s still a good fit for you. 

Letting it take care of itself

With a strong purpose and a clear goal. You still need tangible means to get there. Seek an overarching plan that works back from your goal from the day you want to achieve it to right now. Remember that your goal isn’t someday, it’s an actual day, so the little wins and decisions you make today will help you get there. 

Consider setting habit-based goals that you can start now. If you have a coach, this is something they can support you with too.

Let’s keep this goal conversation going as you head into 2020.

While we would love to stick to the roads year-round, it’s not always possible depending on where you live. Cities like Ottawa and Edmonton are known for their hard-hitting winters, and many of our athletes will have to resort to running on the treadmill to safely fit their workouts in.

When to take your workout indoors

We are most often asked when is it too cold to run outside. There isn’t really a temperature that we set the limits at. You aren’t going to do damage to your lungs by breathing in the air at temps that most of us experience from coast to coast in Canada. If you dress appropriately you should be okay running outdoors at temps as low as -30C. 

Our biggest concern when it comes to deciding whether to brave the elements or stay inside is the footing. If the ground underfoot is terrible because of ice, black ice, any colour ice and you risk falling and busting yourself we think the treadmill is a pretty decent option. It’s also a pretty good idea if there is a blizzard and you can’t see 5 inches in front of your face. Running outside might not be safe in those conditions, so break out a singlet and shorts and head inside.

If you’re taking your workout indoors and don’t have a backyard fitness shed, start with your local gym. Be aware that most gyms have a 20-30 minute maximum time use. Best case, try to find one where there is no limit at all, but be warned many treadmills shut down automatically after 60 minutes. I learned this the hard way, by falling on my face when the treadmill stopped dead unannounced!

But how do I run on the treadmill vs. outside?

The same way you run when you are outside, one foot in front of the other, over and over and over again. Some pro-tips: 

  • Do not try to change your running gait in any way. It might take a minute or two to find your groove on the tmill, and even though it might feel strange, your gait should be more or less the same as it is running outside.
  • Load up your mp3 player (remember those!) or phone with a good mix of tunes or a few podcasts. Some of our coaches’ favourite shows include ESPN 30 for 30, the morning shakeout podcast, and The Rich Roll Podcast to name a few.
  • It’s always shorts and singlet weather! Inevitably it’s going to get much hotter on the treadmill than out in the winter air and snow. Just as you want to dress properly for the colder temperatures, you’ll want to adjust for indoors. That means wearing shorts and a singlet, even if it might feel cool to start. You’ll thank us later.
  • Next, set up a fan if you’re using your home set-up or get on a treadmill at the gym that is close to a fan or air vents. 
  • Lastly, especially for workouts with pace work or long runs, bring a water bottle to stay hydrated. And while you’re at it, bring a towel to wipe off the ridiculous amount of sweat that you will expire.

But what about adding intensity?

Go by effort in the early going and always err on the slow side for everything from easy runs to hard workouts. If you try to match your outdoor running paces while running on the treadmill you’ll likely run into some troubles. Whether it is mechanics or comfort level or treadmill running conditions, what someone can handle outside and on the mill do not always correlate. Give yourself a big range of goal paces/expectations in your first few workouts. After a handful of easy runs and a few workouts you should be able to match your treadmill paces to the appropriate intensity efforts (ie, easy run, tempo run, etc). But, don’t bother comparing your indoor running self to your outdoor running self, this is a recipe for overdoing it/hating the treadmill.

Depending on the treadmill, you’ll need to be able to convert your paces/effort to miles per hour or kilometres per hour. We often refer to this website to help us with the conversions. While there are a bunch of cheat sheets out there that can help you, it’s best to shift to thinking about your running in terms of duration (ie minutes), rather than distance (ie kilometres or miles). There isn’t any science behind this, it’s just something that from our experience helps with both the logistics of prescribing workouts and helping to breakdown the time on the treadmill into manageable chunks.

Not all treadmills are calibrated properly or the same. Two identical side-by-side treadmills at a gym may not be calibrated the same. That being said, do your best to get on the same one time and time again.

Into the weeds: vary your approach depending on the workout

Easy runs

Set the incline to 0.5-1%. Although the research is mixed on this, we believe that setting the treadmill at this slight incline best mimics running outdoors. 

Add some variety by adding in a few hills throughout the run or a bit of a progression. Don’t up the incline or pace so much that it turns the easy run into a harder workout, but enough to keep things interesting and help pass the time.


  • 1-2min @ 3% every 5minutes of the run, starting 15minutes into the run.      
  • increase speed by 0.1mph every 5minutes.



Tempo runs 

These should be your go-to workouts on the treadmill. Even if you get a stretch of bad weather and are forced to be on the treadmill for weeks on end, the majority of your workouts should be tempo effort type workouts. 


Break up tempo pieces, even with some short little breaks. You will need the breaks mentally as much as physically. The physiological gains really won’t be all that different than a continuous tempo. For example, Instead of 45min straight do 3 x 15min with 1min recovery. 

Tempo runs that have progression built into them are also a great option. Try 3×9 minutes, broken into 3/3/3min, increasing the paces by 0.Xmph at the 3 and 6-minute marks of each interval.

Interval workouts:

You’ll really need to tweak your recoveries on the treadmill compared to the traditional interval workouts you’d do outdoors. When coach Tony Tomsich was coaching at the University of Alaska he would have his athletes jump off the treadmill for their recoveries between intervals. This prevents you from having to speed up and slow down the treadmill for the recoveries and provides a nice mental reprieve. 

If you’re too afraid to attempt jumping off and on for recoveries be sure to add at least 30seconds to your usual recovery times, to account for the time to slow down and speed up the treadmill. The key to getting your heart rate down and getting a proper recovery in between each interval is to go really really slow, like almost walking pace. This will allow you to get your heart rate down and ready to nail the intervals. We don’t recommend doing intervals shorter than 90seconds. You’ll just spend too much time pressing buttons and changing paces. Instead, pick workouts where you can hit a good intensity but that aren’t so long as to be too hard mentally.

Ex: 8 x 3minutes at 10k pace (2minutes recovery)

Above all else, the treadmill takes some getting used to, so be patient and don’t be afraid to reach out to one of our coaches if you’re in need of some guidance. If you’re one of those winter warriors who like to battle the winter conditions, check out our guide to winter running before hitting the roads.

With the exception of a few races, most notably California International Marathon, most goal races have come and gone. We’ve rounded up M2M results from the last few weeks of the fall below.

Thom Green Fall Classic Half 1:43:25 PB
Liam Baird Fall Classic 10k 38:23.0 PB
Rose Cass Fall Classic Half 1:44:47
Colton Higgins Fall Classic Half 1:18:46
Aric Fleming Fall Classic Half 1:37:34 PB
Andrea Digby Fall Classic 10k 0:45:05 PB
Mark Nelson Fall Classic 10k 0:42:07
Sean Del Ben Fall Classic Half 0:47:14
Claire Villet Fall Classic Half 1:43:00
Ryan Hobson Fall Classic Half 1:28:48
Todd Nickel Fall Classic Half 1:44:25 PB
Kathryn Williamson Fall Classic Half 1:31:14
John Hamilton Fall Classic Half 1:29:44
Nadine Robinson Fall Classic Half 1:31:07 PB
Brandon Hillis Fall Classic 1/2 1:33:51 PB
Farid Muttalib Fall Classic Half 1:20:53 PB
Catherine Scott Fall Classic Half 0:55:17
Chen Lp Fall Classic Half 1:34:32 PB
Kyli Shorter Fall Classic Half 1:44:35
Raymond Chhun Fall Classic Half 1:32:22
Sofia Romero Fall Classic Half 1:34:20
Lee Kennett Fall Classic 10k 0:35:04 PB
Todd Nickel Fall Classic 10k 46:28.0
Todd Nickel Fall Classic 5k 25:28.0


Kashtin Bogart BC XC Championships 32:58.0
Chany Groenewoud BC XC Championships 0:30:43 8th place!
Josh Potvin BC XC Championships 0:26:04 8th place!
Adam Buzinsky BC XC Championships 0:27:45
Stephen Lue Frankfurt Marathon 2:53:10 PB
Aaron Carveth Marine Corps 10km 44:58:00
Sandra Sukstorf James Cunningham Seawall 10k 50:22.0


Tammy Pigion TCS New York City Marathon 4:01:36
Nancy Hancharyk TCS New York City Marathon 3:56:11
Jason Lloyd TCS New York City Marathon 2:48:38 PB
Brianna Hungerford TCS New York City Marathon 3:14:44 First Marathon!
Michael Cosentino TCS New York City Marathon 2:59:11
Kim Bennett TCS New York City Marathon 3:02:17 PB
Emily Rudow TCS New York City Marathon 3:14:37
Victoria Asikis TCS New York City Marathon 4:14:37 PB
Kim Nguyen TCS New York City Marathon 4:25:54
Leah Larocque TCS New York City Marathon 3:50:12
Jono Laurie TCS New York City Marathon 2:42:34
Pam Campbell TCS New York City Marathon 3:35:26
Alex Denysiuk TCS New York City Marathon 3:13:35 PB
Jeff Taylor TCS New York City Marathon 2:56:12
Shirley Wood TCS New York City Marathon 3:40:24
Erin Mayo TCS New York City Marathon 3:55:16
Dom Reilly TCS New York City Marathon 4:04:54
Lisa Stanley TCS New York City Marathon 3:54:25
Sydney G-O TCS New York City Marathon 3:10:10 PB
Dana Henson TCS New York City Marathon 3:22:18
Shira Daltrop TCS New York City Marathon 3:32:49
Chris Pearce Hamilton Half 1:33:22 PB
Esther Lee Hamilton Half 1:27:20 PB
Garrett De Jong Hamilton Marathon 2:39:13
Kerri Andreas Hamilton Marathon 3:08.26 BQ
Gary Cheung Angus Glen 10miler 0:57:09 1st place overall!
Annie Riel KRRA Anniversary Run 0:46:10
Neil McCallum Cookie Run 5k 17:55 PB
Stephen Andersen Cookie Run 5k 18:15:00 PB
Warren Isfan Cookie Run 5k 18:16:00
Dan Steeves Cookie Run 5k 18:48:00
Adam Adriaanse Cookie Run 5k 18:51:00

August 31-September 1

Simon Poulin 30km in QC 1:42:14
Kim Lanki Williams Lake 27.5k 2:47:08


September 7-8

Tyler Ashurst Rimouski Marathon 2:58:57
Esther Lee Erie Marathon 3:15:18
Kendal Paul Skagit Flats Half Marathon 1:23:33
Lissa Zimmer Skagit Flats Half Marathon 1:23:47
Kerri Andreas Longboat Toronto Island 10k 0:40:26
Sean Patterson Longboat Toronto Island 10k 0:36:03
Tammy Pigion Brockville Half Marathon 1:49:10
Quinn Spicker Holland Haven Marathon 3:36:19
Hollie Holden Cascade Marathon 3:25:26
Ian Kerr Queen City Marathon 1/2 1:23:07
Mark Dawson Coho 14k 0:55:10
Angela Law Whistler Gran Fondo 4:05:15

September 14-15

Linda Wong Tunnel Light Marathon 3:35:25
Louise Cameron Tunnel Light Marathon 4:01:01
Geoff Lyster Tunnel Light Marathon 3:15
Jaime Seeley Chicagoland Last Chance BQ 3:02:23
Caitlin Wood Wilmington Women’s 1/2 1:39
Kate Gustafson Philly Half 1:18:06
Marta Fenollosa Philly Half 1:26:47
Caitlin Wood Philly Half 2:22:58
Lee Kennett Eastside 10km 0:36:13
Andrea Wilk Eastside 10km 0:46:16
Josh Potvin Eastside 10km 0:32:00
Tadashi Yamuara Eastside 10km 0:38:46
Lissa Zimmer Eastside 10km 0:37:23
Kim Doerksen Eastside 10km 0:37:59
Andrea Chambers Eastside 10km 0:44:52
Jess Lam Eastside 10km 0:47:39
Max Faille Eastside 10km 0:47:40
Jill Emery Eastside 10km 0:44:10
Kendal Paul Eastside 10km 0:40:53
Kim Bennett Eastside 10km 0:40:51
Melissa Raven Eastside 10km 0:54:58
Felix Yu Eastside 10km 0:40:36
Sarah Whyte Eastside 10km 0:59:27
Jaime Stein Eastside 10km 1:09:25
Ali Gill Eastside 10km 0:39:17
Emelyn Ticong Eastside 10km 52:18:00
Natalie Ivanova Eastside 10km 50:25:00
Kyli Shorter Eastside 10km 47:29:00
Kim Nguyen Eastside 10km 0:54:32
Carlos Lesser Eastside 10km 0:33:56
Julie Pelly Eastside 10km Pacer
Mark Nelson Eastside 10km 0:41:49
Fainne Martin Eastside 10km 0:45:57
Anice Wong Eastside 10km 0:46:40
Sara Russell Eastside 10km 0:52:48
Fainne Martin Eastside 10km 0:42:34
Fiona Jackson Eastside 10km 0:44:27
Kashtin Bogart Eastside 10km 0:41:04
Cody Green Eastside 10km 0:42:08
Thom Green Eastside 10km 0:43:50
Tommy Cheng Eastside 10km paced
Gary Franco Eastside 10km paced
Alex Denysiuk Eastside 10km 39:35:00
Aaron Carveth Eastside 10km 39:47:00
Kathryn Williamson Eastside 10km 41:45:00
Laurie Assaly Eastside 10km 51:01:00
Ellis Gray Eastside 10km 39:08:00
Matt Diederich Eastside 10km 40:57:00
Harrison Glotman Eastside 10km 36:11:00
Nikki Layson Eastside 10km 57:47!!
Nadine Robinson Eastside 10km 39:47:00
Pam Campbell Eastside 10km 43:54:00
Taylor Maxwell Eastside 10km 41:41:00
Mel Webb Eastside 10km 55:35:00
Matt Zielinski Eastside 10km 43:33:00
Shirley Wood Eastside 10km 46:06!
Bri Hungerford Eastside 10km 36:13:00
John Hamilton Eastside 10km 40:57:00
Todd Nickel Eastside 10km 40:19:00
Chen Li Eastside 10km 43:24:00
Adam Buzinsky Eastside 10km 33:25:00
Richard Brittin Eastside 10km 0:39:56
Raymond Chhun Eastside 10km 0:43:39
David Gvozdanovich Eastside 10km 0:40:02
Atenas (Sofia) Romero Eastside 10km 0:43:25
Farid Muttalib Eastside 10km 0:37:05
Andrew Slack Eastside 10km 0:40:16
Mark Dawson Eastside 10km 0:38:45
Kara Naish Eastside 10km 0:51:40
Shelby Turner Eastside 10km 0:51:46

September 21-22

Victoria Asikis Montreal Half Marathon 1:51:14
Warren Isfan Montreal Marathon 2:58:53
Kelsey Hunter Army Run Ottawa Half 1:36:30
Ian Joiner Army Run Ottawa Half 1:38:21
Michelle Carlesimo Army Run Ottawa Half 2:00:17
Rachel Burdick Army Run Ottawa Half 1:45:43
Christopher Wereley Army Run Ottawa Half 1:32:07
Jacob Sears Army Run Ottawa Half 1:18:12
Jason Lloyd Army Run Ottawa Half 1:22:38
Billy Kearns Army Run Ottawa Half 2:05:41
Paul Steeves Army Run Ottawa Half 1:37:46
Ainsley Heyes Army Run Ottawa Half 1:38:55
Mike Milne Army Run Ottawa Half 1:24:14
Leah Larocque Army Run Ottawa Half 1:42:14
Simon Warren Army Run Ottawa Half 1:36:30
Mike Todd Army Run Ottawa Half 1:43:06
Dan Steeves Army Run Ottawa Half 1:37:52
Colin McLeod Army Run Ottawa 10k 0:38:27
Jim Fullarton Army Run Ottawa 10k 0:38:46
Nathalie Gauthier Army Run Ottawa 10k 0:49:44
Leah West Army Run Ottawa 10k 0:42:52
Sandra Sukstorf Army Run Ottawa Half 1:59:30
Sandra Sukstorf Army Run Ottawa 5 km 26:40.0
Adam Adriaanse Army Run Ottawa 5 km 0:19:28
Erin Mayo Army Run Ottawa 5 km 0:19:50
Shelby Turner WAM – 55 km 8:57:21
Craig Fowler WAM – 55 km 5:23:52
Rhys HIll WAM – 55 km 7:13:50
Claire Villet WAM – 55 km 9:25:23
Lawrence Buchan WAM – Accent Race 1:08:12
Neil McCallum WAM – Ascent + 25k + 55km 1:03:39
Jan Duzinkiewicz WAM 110 21:08:45
Dante Luciani Zoo Run 10km 28:11
Julie MacDonald Zoo Run 5k 0:21:04
Kerri Andreas Divas Half Marathon 1:41:10
Justin Yan Golden Ultra full pint Finished!


September 28-29

Jen Elliott Berlin Marathon 3:03:11
Kyla Wilkinson Berlin Marathon 3:30:40
Syd G-O Berlin Marathon 3:14:16
Ali Crandall Berlin Marathon 3:55:16
Ben Gustafson Berlin Marathon 2:28:28
Lauren Kratzer Berlin Marathon 3:44:00
Doug Philips Berlin Marathon 2:58:00
Heidi Coughlin Berlin Marathon 3:31:08
Julie Pelly North Van Run 10km 42:20.0
Jaime Stein North Van Run 5km 28:52.0
Andrew Geiger North Van 5km 16:03.0
Annie Reil Fort Henry 5k XC 22:40
Emelyn Ticong Bellingham Half 1:56:08
Kate Gustafson NYRR Bronx 10miler 58:14
Gary Cheung MamaYu’s 5k, Newmarket 16:25
Grace Sullivan MEC Road Race Five (10k) 56:04
Pat Swadden Sick Kid 5km 18:43
Tara Lohmann 4km Relay Leg 17:21

Seawheeze Half Marathon, Vancouver

Rob Watson   1:09:47 1st 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;32 PB as first half marathon
David Lau   1:33:25  
Conner Galaway   1:44:15 PB!
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   1:38:55 PB
Todd Nickel   1:31:43 PB
Anne Desplanches   1:48:53 PB!
Mark Dawson   1:26:02  
Kara Naish   2:00:07  

Edmonton Half Marathon

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

Edmonton 10k

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


M2M Elite – August Results

Pan-Am Games, Lima Peru

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

Justin Kent Classique de Quebec 1500m 3:45.36 Season Best
Luc Bruchet Classique de Quebec 1500m 3:45.00 Season Best
Kirsten Lee Classique de Quebec 1500m 4:26.61 No
Luc Bruchet Cork City Sports 3000m 7:49.84 SB!
Evan Esselink Edmonton Half   1:05:07 1st OA
Kevin Coffey Edmonton Half   1:05:56 PB!
Luc Bruchet Morton Games 5000m 13:30.36 SB
Justin Kent Morton Games 5000m 14:18.31  
Luc Bruchet Palio della Quercia 5000m 13:33.21  
Luc Bruchet VFAC Series Mile    


August 3-4 Results

Isaac Murchie NYRR 7 Miler 1:04:36  
Lisa Hoffart Gimli 10 Miler 1:10:00 3rd Female!
Nathalie Gauthier Farm 5k, Ottawa 24:33  


August 10-11 Results

Emelyn Ticong Lake Union 10k Aug 11th 53:29:00 PB!


Other August 17-18 Results

Syd Guloien-Olmsted Shakespeare Runs the Night 30k 2:16:01  
Esther Lee Shakespeare Runs the Night 30k    
Jon Minkarious Shakespeare Runs the Night 30k 1:54:45 1st OA
Kyla Wilkinson Shakespeare Runs the Night 30k 2:39:54  
Ben Gustafson Shakespeare Runs the Night 15k 0:50:56 1st OA! WOOHOO!

Jan Duzinkiewicz Squamish 50 11:05:37  
Richard Allen Squamish 50 7:02:25 28th, 9th ag
Jusin Yan Squamish 50 8:25:27  
Aaron Carveth Squamish 50 2:32:35  

Jill Emery Revel Chilliwack Half Marathon 1:37:40 9th Female!
Russ Esau Revel Chilliwack Half Marathon 1:16:06 1st OA!!
Tod Pelly Revel Chilliwack Marathon 3:16:08  
Jim Novotny Revel Chilliwack Marathon 3:34:55  
Mark Kerr Wooly Bully 10k 0:44:23  


August 24-25 Results

Ali Crandall Toronto Women’s 10km 0:47:14 PB! 14th! Wahoo!
Kerri Andreas Toronto Women’s 5km 0:20:43  
Joel Clarke-Ames CRIM 10miler 1:03:55  
Kat Cochrane Cornwall Sprint Tri 1:09:00 3rd Female/6th OA
Nat Vice Cornwall Olympic Tri 2:10:00 6th OA
Emily Alexander Ironman 70.3 Maine 4:56:00 PB, 3rd AG, 12th OA


Garret de Jong Glen Tay Block Race 0:51:59 3rd 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!

Calgary Stampede 5km
Kim Bennett – 0:19:25, 2nd female OA

Limestone Mile
Tammy Pigeon – 0:07:06
Mark Kerr – 0:05:41

Edmonton lululemon 10km
Breanna Cotton – 0:47:58
Melissa Raven – 0:43:13
Lee Kennett – 0:36:54
Carla Kramer – 0:43:16
Kim Doerksen – 0:39:28
Rose Cass – 0:49:20
Meaghan Murray – 0:51:49
Laurel Richardson – 0:39:01
Dania Spillet – 0:41:40, PB
Allison Peterson – 0:43:17, PB

Wolfe Island Classic 5km
Mark Kerr – 0:20:59
Annie Riel – 0:22:21

Tynehead Race – 8 Hour Ultra
Chen Li – 73.7km

Craig Fowler – 2nd OA
Miriam Trotscha – 6th female

5 Peaks Cypress
Justin Yan – 1:24:10
Harrison Glotman – 1:04:46, 8th OA
Hope Moir – 1:32:05
Fainne Martin – 1:20:54

Farm 5km, Ottawa
Stephen Andersen – 0:18:36, PB

Summerfast 10km
Jan Duzinkiewicz – 0:38:49, PB
Richard Kirk – 0:35:58
Ross Cass – 0:49:06
Thom Green – 0:42:58
Fainne Martin – 0:43:44
Chris Atkinson – 0:46:10, PB
Lawrence Buchan – 0:38:21
Sean Del Ben – 0:49:38, PB
Mark Nelson – 0:42:38
Fiona Jackson – 0:46:42
Katie Gordon – 0:47:55
Kyle Bryce – 0:51:53
Kim Nguyen – 0:56:33
Matt Murdoch – 0:37:38
Liam Baird – 0:40:17
Andrea Chambers – 0:46:53
Melissa Rave – 0:44:03
Felix Yu – 0:42:28, PB
Fergus Kung – 0:38:25
Lissa Zimmer – 0:37:04
Ellis Gray – 0:39:50, PB
Kathryn Williamson – 0:43:52
Patrick Swadden – 0:38:18
Nadine Robinson – 0:41:29
Nic Huang – 0:36:54, PB
Andrew Geiger – 0:34:01, PB
Ryan Hobson – 0:39:49, PB
Aaron Carveth – 0:39:39, PB
Matt Deiderichs – 0:42:30, PB
Shirley Wood – 0:46:11, PB
Gary Franco – 0:47:32
Russ Esau – 0:36:11
Rob Watson – 0:31:23
Emelyn Ticong – 0:54:48, PB
Natalie Ivanova – 0:50:34, PB
Tony Tomsich – 0:32:56
Dayna Gerson – 0:57:58
Kara Naish – 0:51:37

Totem to Totem 10k
Shae-lynn Pearson – 0:49:48, PB

Firefly Trail Race
Steve Mahood, 12km – 2:01:21
Kelsey Hunter, 12km – 1:28:02
Neil McCallum, 18km – 2:27:13, 3rd OA

Lindsay Milk Run 10km
Julie MacDonald – 0:43:41

Beaches Jazz Half Marathon Toronto
Jon Minkarious – 1:17:53, PB & 5th OA
Esther Lee – 1:34:31
Kyla Wilkinson – 1:37:24, PB
James Watkins – 1:16:34, PB & 3rd OA
Ben Gustafson – 1:12:28, PB & 1st OA
Ali Crandall – 1:49:51, PB
Linda Quinteros – 2:02:55
Tyler Ashurt – 1:21:55, PB

Fast Days of Summer 5km
Jill Emery – 0:21:20, 2nd female

National Capital 5km
Victoria Asikis – 0:22:57, 3rd female

NYRR Team Champs 5 Miler
Kate Gustafson – 0:28:46, 8th OA

Ironman Canada
Katherine Lavoie – 12:11:48, First Ironman!

Ironman Canada 70.3
Mark Dawson – 5:23:57

Jack and Jill Marathon
Jim Novotny – 3:44:00, PB
Craig Roy – 3:04:00, PB
Chris Atkinson – 3:53:36, PB
Tommy Cheng – 3:05:03, PB & BQ
Sarb Kaler, half-marathon – 1:36:36, PB

Buckin’ Hell 50km
Rhys Hill – 6:38:32

Buckin’ Hell 30km
Chen Li – 4:27:46
Justin Yan – 4:24:47
Dante Luciani – 3:45:24
Fainne Martin – 3:48:45
Genevieve Martin – 5:10:56

Tely 10
Joel Clarke-Ames – 1:01:57
Fraser Clift – 0:59:29
Kerri Andreas – 1:07:10

15mile Trail Run
Caitlin Wood – 3:50:00

Terrace Half Marathon
Brent Webb – 1:37:00


If you’re a coached athlete you know this cycle well. Your coach writes you a workout or a block of training in TrainingPeaks (TP), which you upload after completing (or you forget, but at least you did the workout, right?). Your coach reviews the training gives you some feedback and writes the next block of training. And on and on the cycle goes.

While the GPS data gives insight into paces, distance and the quantitative side of training, it often only tells part of the story. What about the fact that you were running on four hours of sleep, or got a killer cramp on the second repeat? The point is, your post-workout communication is an important piece of the puzzle and there is a lot of qualitative information that makes the coaching experience far more complete. Without context, we only have half the story.

In our experience as coaches and athletes, communication, or lack thereof, is often the number one factor in injury and poor performance.

Post workout communication is one of the keys to making the coach-athlete relationship successful, keeping you injury free and progressing towards your goals.

Post-activity comments are an awesome communication tool that allows you to tell the story of your training. With each workout, long run, or pre-race nervous breakdown, your post-activity comments weave the pieces of your training journey together.

So, what are we looking for in your comments? 

1. Be yourself

We want to hear the good, the bad, and the ugly from your workouts. The more real information you are willing to share, the easier it will be for us to get to know you and build a strong coach-athlete relationship. Similarly, don’t try to twist the story to “impress” your coach. We won’t judge you for missing your paces or calling it quits on a bad day. This is all valuable information for us to use in planning your training.

2. Be consistent

You don’t need to write something every day, but a comment once a week tells a much better story than 3 comments one week and none for the next 3 weeks. The hard workout and long run days are most important. So if nothing else, give us something to work with on those days.

3. Be concise

You don’t have to write 3 paragraphs after a 30-minute easy run. A couple of quick thoughts go a long way, or you can use the scale in 1-10 scale in Training Peaks to describe your effort and how you felt. This is quick and easy to use and provides a whole lot more information to your coach than you might think. 

Leaving comments in TrainingPeaks can also serve as your personal training log. These can be helpful later on when you wonder how you felt the last time you did a specific workout or what went well in your last marathon build up. 

Finally, these comments reflect your personality and help us get to know you as a person. Whether it’s something funny that happened on a run or a humorous reflection of the pain that the workout put you through. These can be equally as important to building a strong relationship with your coach because at the core running is a journey that we all enjoy and we want to be able to share those unique memories with someone who can relate.

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


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!

May 11 – 12
Toronto Sporting Life 10k
Jenny Emery – 41:23
Laurelly Dale – 39:27
Charissa deKoninck – 50:53
Kat Mylvaganam – 37:42
Esther Lee – 41:25

Ottawa Sporting Life 10k
Dylan Wykes – 30:13 – 1st OA
Sandra Sukstorf – 51:08

Jeff Taylor – Sudbury Rocks Half – 1:24:38
Mark Kerr – Howe Island Hustle 8k – 33:06

May 18 – 19
Craig Fowler – Sun Mountain 50k – 4:16 – 1st Overall!
Katie Bowyer – Sun Mountain 50k – 5:36 – 5th female Overall!
Annie Riel – SSQ Lonueuil Marathon – 3:40:45 – 14min PB + BQ!
Radim Picek – Salzburg Half – 1:13:54 – 6th OA
Mark Dawson – Hackey Half – 1:28:33!

M2M Elite x BCEP
Payton Jordan Invite – May 2
Rachel Cliff – 10,000m 31:54.88, PB!
Erica Digby – 5,000m 15:39.10 PB!

USATF High Perfomance Meet, LA – May 16
Luc Bruchet – 13:45.26
Rachel Cliff – 15:32.49
Erica Digby – 15:33:51 PB!

Theo Hunt – Portland Twilight 5,000m – 14:39.67

May 25 – 26
Ottawa Race Weekend
Ottawa Marathon
Gary Cheung – 2:46:10
Tyler Ashurst – 3:04:46 PB!
Anice Wong – 4:26:38
Caitlin Wood – 3:30:06 PB!
Kerri Andreas – 3:06:52

Ottawa Half Marathon
Victoria Asikis – 1:44:32
Lisa Hoffart – 1:33:00
Roy Pelletier – 2:18:07
Sandra Sukstorf – 1:55:49
Esther Lee – 1:38:15

Ottawa 5k
Sandra Sukstorf – 24:59

Ottawa 10k
Dylan Wykes – 29:56 – 6th OA, 1st Canadian Championship
Kevin Coffey – 30:52, 13th OA, 8th Canadian Championships

Other May 26 Results
Geoff Lyster – Calgary Marathon – 3:24:38 – BQ + fastest time in 16 years!!
Dave Cashin – Hamilton Season Open 5,000m – 14:50.90
Adam Buzinsky – Saskatchewan Marathon – 2:37:25 – 3rd Overall!
Kerri Coates – Run for Water Half – 2:11:32
Joe Berger – Vermont City Marathon – 4:21:09
Shannon Banal – Survival of the Fittest 18k – 2:08:51, 7th OA!
Ibin Paulo Ardila – Shaughnessy Oasis 8k – 34:37
Edward Benton-Evans – Iron Knee 25k – 2:53:34