Mile2Marathon Saturday Morning at PSP

It was a great weekend on the roads for the crew, check it out!

NYC MARATHON:
Fraser Clift 2:58:32
Walter Downey 3:13:13
Gemma Slaughter 3:15:33
Dana Henson 3:21:49
Nicola Grice 3:27:31
Lisa Faille 3:30:26 PB!!!!
Geoff Lyster 3:35:30
Jenny Emery 3:36:54
Mark Nelson 3:40:54
Thom Green 3:42:45
Claire Villet 3:43:52
Andrea Chambers 4:01:32
Erica Kim 4:41:44

Fall Classic Run
HALF MARATHON:
Karen Thibodeau 1:22:18 – 1st OA!
Colton Higgins 1:24:10
Ian Kerr 1:25:05
Kash Bogart 1:29:58
John Hamilton 1:31:32 9min PB!
Kim Bennett 1:31:50 – PB!
Nadine Robinson 1:33:02 – PB
Colin Brander 1:32:06
Katie Bowyer 1:32:25
Alicia Dorsch 1:32:42 – PB!
Rebecca Hartshorn 1:35:15
Kyle Bryce 1:35:26
Andrea Page 1:39:26
Jay Zhu 1:40:42
Meaghan Murray 1:45:07 – 12min PB!
Shirley Wood 1:49:52 -PB
Kara Naish 1:54:52
Kim Nguyen 2:00:19
Allison Ribaux 2:05:17

10k:
Coach Tony 32:11
Meg Lewis-Schneider 34:53 – 1st OA!
Jacob Sears 34:58
Andrew Geiger 35:42 – PB
Carlos Lesser 36:54
Andrea Digby 45:53
Genevieve Martin 54:52
Thais Mori 51:56

5k:
Neasa Coll 17:51
Chris Stephenson 20:29 -PB
Lei-Lani 24:02

BOUNDARY BAY
HALF MARATHON
Amy Yamaura 1:39:58
Mark Topacio 1:42:09
Katie Cochran 1:45:59
Rose Cass 1:46:50
Shae Lynn Pearson 2:02

Mile2Marathon Saturday Morning at PSP

When and why did you get into running?
I started running in 2013 while I was living in Toronto. I was looking for something to help clear my
mind after full workdays of high stress client meetings, conference calls and projects. Getting out on
the road and trails for a few minutes a day without my phone or email chasing me around really got
me hooked.
I never really thought about running a race until 2016. My sister convinced me to come down to
Seattle to race a half marathon with her and her husband. It was a pretty humbling experience,
especially walking mile 11 as I was completely unprepared and blew up. I challenged myself to go
back to the same race in 2017 and come up with better performance. I did and that improvement
acted as a catalyst for me to want to get faster, stronger and race more often.
I don’t think there is a comparable feeling to the joy of crossing a finish line.

How do you fit running into your busy lifestyle?
It is not the easiest, especially with being on the road for around two weeks a month with work. My
running shoes are now the first thing that I pack in my carry-on luggage.
I find that running is great way to get out and explore a new city. On my last trip, I have had a chance
to fit in a track workout in at the University of Las Vegas – Nevada and get Coach Tony to take a trip
down memory lane.
Importantly, the flexibility that Coach Tony has built into my training schedule has been critical in my
preparation to run in the New York Marathon.

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What was the impetus to start working with M2M?
What sealed it for me was getting accepted into the New York Marathon. I have never run a
marathon before. I needed a plan. I want to race rather than simply survive – I remember those
were my exact words during the conversation I had with Dylan when I started with the group.

What do you enjoy most about being part of Mile2Marathon?
Getting a chance to train twice a week in the group workouts with such talented athletes. They
elevate my performance and push me to keep improving. I can’t credit my teammates enough for
those little things like pushing my pace during the last set of a hard track workout or for dragging me
up that Camosun hill on the third loop of a Saturday morning long run.
Race days are completely different now. There is so much energy in seeing all of our black singlets on
the start line and seeing my teammates racing hard and crushing their goals out there on the course.
Additionally, the structure of the training cycle is important. I know that every time I lace up my
running shoes, there is purpose to everything I’m doing – which was totally lacking before joining
Mile2Marathon.

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Where to next / what’s your big goal currently?
Less than a week to go to my goal race in New York – I can’t wait for the marathon experience and to
see what I’m capable of achieving (and getting a chance to eat all the New York pizza after the race).
For future goals, I’m going to keep dreaming big, build on a great year and look to shatter my PBs
across multiple distances.
Person that inspires you in running or life?
I recently came across the story of Gabe Grunewald, a professional middle-distance runner based in
Minnesota who is battling cancer, setting personal bests while undergoing immunotherapy
treatment and focusing on getting to the Olympics in 2020. She embodies all the courage, grit and
determination that I associate with the sport.
Favourite quote (running or non-running)?
“When anyone tells me I can’t do anything, I’m just not listening anymore” – Florence Griffith Joyner

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Once a runner, always a runner. Meet Jenny, a former collegiate distance runner and recent mother of two, who found her way back into the sport after winning the lottery. The prize? An entry to race the 2018 New York City Marathon. We’re so excited to watch Jenny find her speed and love for the roads again. Here’s how she’s making motherhood and training work:

When & Why did you get into running?

My first race was in grade 3 and I was immediately hooked!  I ran competitively through high school and competed on both the varsity cross-country and track teams at Western University.  Fast forward more than a decade during which time next to no running was done – not sure if I even owned a pair of running shoes!  Instead, I tried out other hobbies, travelled, focused on my career and professional exams and most importantly, had my two babies!  I always dreamed of doing a marathon and after the birth of my second child in November 2017, I wanted to set a BIG goal that would ensure I stayed active and took time for myself…not the easiest task with young kids at home.  I entered myself in the NYC marathon lottery in January 2018 and was fortunate enough to secure a spot for this fall.

How do you fit running into your busy lifestyle?

I’m currently on maternity leave and I am incredibly lucky to have a wonderful babysitter who takes care of my little guy so I can run after I drop my daughter off at preschool.  My husband holds down the fort every Sunday morning during my long run.  Usually my stretching/foam rolling/strength exercises are done with a baby crawling on me but I try to remind myself that some is better than none!  It truly takes a village.

What was the impetus to start working Mile2Marathon?

While I have some running experience, I had no clue how to train for a marathon and really needed A LOT of guidance.  Having Kate in my corner to plan my training schedule, help with fueling, recovery advice, etc., will help ensure I arrive at that start line in November healthy, fit, slightly less terrified of the task ahead and I’m just so excited to see what I can do on that day!

What do you enjoy most about being part of Mile2Marathon?

Accountability! As I’m predominantly training on my own, knowing Kate will see my workouts on TrainingPeaks gets my butt out the door and keeps me fighting to hit those goal paces.  Kate is such an abundant source of knowledge, support and encouragement.  She will get me to that finish line in November.

Where to next/What’s your big goal currently?

Crossing the 2018 NYC marathon finish line in front of my family and friends!  And snagging a BQ would be icing on the cake 🙂

Person that inspires you in running or life?

I’m inspired by anyone that’s out there running, putting one foot in front of the other.  Rediscovering the running community has been one of the best parts of getting back in to this sport.  Seeing other runners out on the trails, at the track, making the time to run inspires me to just keep going.  

Fav quote (running related or non-running)?

“No regrets.  No excuses.  Just have fun.  Find the fun, find the fun, find the fun.”  Kelly Roberts

We are finally getting our act together and will be adopting a new/more sophisticated check-in system for our workouts via MINDBODY.
We ask that everyone; both drop-ins and personal coaching athletes setup a Mindbody account HERE. Even if you have an existing account, click on the link to activate yourself as a client with Mile2Marathon.
For drop-in athletes:
Your current drop-in passes will carry over onto this new system. Once you setup the account, we will go in to the Mindbody system and credit you with the # of workouts that remain on your current pass. No need to purchase anything new right now.
Future passes will be purchased through the Mindbody site/app. You can do so by clicking on any of the scheduled workouts. You’ll then have the option to buy a 10-pass, 5-pass or single class pass.
This system should be much easier for you (and us!) to track your attendance and remaining workouts on your pass.
For personal coaching athletes:
You will still attend workouts free of charge. Once you have created an account we will assign you credits for the workouts. The credits will either automatically reload or we will assign you a billion credits, for the duration of time you are receiving personal coaching.
Check-In process at workouts:
This is going to be a bit of a work in progress. Please be patient with us as we find the best system to roll this out. But it should look something like this:
  1. You go onto the Mindbody app to sign-up for a workout, sometime prior to the start of the workout. This step is likely optional. We don’t have a cap on # of people at practice currently, so it’s not all that important for us to know if you’re going to be there in advance.
  2. When you get to practice you find the coach who is in charge of check-in and have them check you in OR you check-in yourself on your own mobile device, all on the Mindbody app.

 

This seems pretty straight forward. We are concerned about everyone showing up at once and it taking forever to check-in everyone. So, if you’re able to show up a bit earlier than usual and be proactive in seeking out one of the coaches to check you in it would be appreciated.

Race day is fast approaching for many big races across the world. If you’re traveling to a marathon, you best be prepared and pack appropriately. There is nothing worse than getting to your hotel and realizing you forgot your lucky race socks at home.

Check out our suggested packing list below

Important!
Passport
Wallet (with credit cards)
Mobile
Airbnb or hotel information
Race registration info on your phone or printed out

Race Day Gear
Pro Tip: pack race kit in your carry-on luggage, just in case…
Running shoes
Shorts, bra, socks, and long sleeve for shakeout run
Shorts, bra, socks and tank for marathon
Throwaway clothes for race morning: toque, old sweatpants, water-resistant poncho, old warm long sleeve, old cotton sweatshirt (older and warmer the better – you’ll never see this stuff again)
Racing hat in case of rain or heat
Racing gloves or arm sleeves in case of cold weather
Garbage bag (big one) to sit on in the athletes village
Kleenex pack to bring to the athletes village
Water bottle for before the race
Racing sunglasses (bring to race start only if planning to wear them)
Post-race layers: jacket, poncho, mitts, toque (give these to your family members)
Small tub of vaseline or body glide
Aleve or other pain/inflammation relief

Food
Snacks for flight: bars, bananas, etc.
Oatmeal packets
Gels, gummies, etc. *exactly what you need for race day, plus a few extra

Clothes
Comfortable travel/walking shoes for all non-running related activities
All-weather jacket
Sunglasses
Underwear (can never have too much underwear!)
Compression socks for flight (we know, so stylish right!)
Non-running clothes – it’s okay to be a bit inconspicuous once in a while and walk around in regular clothes
Essential makeup, toothbrush, toothpaste, brush, deodorant (gotta look good out there too!)

seawheeze-2016

by Coach Kate Gustafson

So you won the SeaWheeze 2018 lottery?! Now it’s showtime. This half marathon/party thrown by lululemon always delivers something totally unique that you really won’t find anywhere else across Canada’s racing scene.

 

Every year there is a ton of buzz around the SeaWheeze Showcase Store and you know what, it’s pretty sweet. Even if you’re not into sleeping outside to get first dibs on the exclusive gear it’s worth walking through the store on your way to the race packet pickup to shop what’s still available.

 

In the past (and I’m pretty sure it’s the same this year) you won’t get a race bib but you will get some kind of race chip for your shoe/wrist/body. Don’t forget to attach this the night before the race and be sure to follow the directions in your race packet.

 

Mentally prepare for rain but don’t overdress on race morning because you’ll be warm out there once you get started. If you can, get friends or family to carry a jacket for you to throw on post-race. Vaseline on parts of your body that tend to chafe is probably a good idea. Also, rain can make you feel like you’re not thirsty (especially after training through the summer heat), PLEASE remember to drink at the aid stations and take your gels just like you’ve practiced. No new tricks on race day. Go with what you know.

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Give yourself plenty of time to warm up in advance of the 7:00am start. It’s an early one, folks!

 

The course itself is challenging with some sharp turns on the Seawall, a big bridge and a few hills. Many first-timers run this race, which is freakin’ awesome, but that means that pacing can be all over the place. Pay special attention to your own splits in the first 5km, don’t get caught going out too fast.

img_1327From 5 to 9 km, you’ll make two nasty climbs up and then back over Burrard Bridge. Try not to glance at your watch too much when you’re climbing and use the downhill to your advantage. Keep your mind in a positive place, choosing when to look at your watch is one way to do this.

 

Watch your step when you run down from the road to the Seawall at English Bay, especially if it is a wet morning.

 

The second half is where the work really happens and the gritty get grittier. The Seawall always features a few great cheer stations but it can be quiet out there. Try to stay in contact with a group in front of you or work with another runner when you’re out there.

Photos from a day of carnage at the 2018 BMO Vancouver Marathon in Vancouver, BC on May 5, 2018.

Photo by Jody Bailey @3oh6

Around 18km, you’ll need to draw on all of those hill repeats you did last summer to get up and over Lumberman’s Arch. The hill doesn’t look like much but it feels like a North Shore mountain at this point in the race (at least for me it was). Keep your head up and your mind focused here. The final two kilometres are challenging because you’ll be tired and you need to make a series of tight turns on the Seawall. It’s going to feel like the finish line is a million miles away until you FINALLY see it with only a few hundred metres to go. Don’t check out over these last few kilometres, fight to hold your pace or pass others in front of you or maybe even pull a few of your teammates along.

 

The finish line party is always full of surprises and it is worth making the time to enjoy it. And of course, there’s the SeaWheeze Festival that’s always a good time.

 

Good luck and remember to have fun. Go get it, runners!

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The Canada Running Series Under Armour Eastside10k is just around the corner. Check out coach Rob Watson’s 10 tips to a kick-ass 10k

1) Be prepared for race morning: Leave nothing to chance. Know what you are going to eat, know how you are going to get to the race, know where you are gonna stash your gear. Arrive early, no need for added stress on race day, you are there to compete and perform. Unnecessary stress will affect your performance.

2) Warm-up: For some this is a 20min run and active strides. For others this is a 5min walk and some stretches. Either way, get those muscles loose and ready to go, it’ll help avoid injury and have you primed to perform.

3) Find your place: Get on the start line and line up with people whom are at your same level. A 45min 10km is a great accomplishment, but you probably shouldn’t be lining up at the very front- you will get pulled out too hard and you will impede faster runners. Also, if you wanna run 35min get yourself to the front- if not you are gonna spend too much energy passing people and you may be trampling over slower runners. Be smart here.

4) Get off the line: The 1st km of this race is the fastest. You will feel fresh and there is a nice downhill. If you are several seconds faster than your goal pace do not worry, get the 1st km in and then settle into your race.

5) Settle and Flow: From 2-5km you should relax and find your flow. If you are pushing too hard at 3km you are gonna be suffering hard by 8km. Have your goal pace in mind and focus on maintaining that effort and rhythm. Being 5seconds too slow is fine as you can make up time with a strong last 2km, but being 5seconds too fast can be disastrous as when you blow up you’ll be giving time back in chunks.

6) Just get up the damn hill: Accept that the hill is going to suck. It’s just that simple. When you get there don’t stress about the pace slipping. Accept the burn and get to the top. Once you crest that hill, you get a nice down hill to get a few seconds back, and then you start making your way back towards the finish. The hardest part of the race is now behind you. Get back on pace and keep rolling!

7) Find a Group: There is power in numbers when it comes to racing. Working as group can help a lot. A group can pull you along, you can fight the wind together and you can thrive off the positive vibes that come from sharing a common goal. Find a friend and roll together.

8) Focus: This is racing, it is supposed to hurt! Your legs will burn, you’ll fight for breath and you’ll wanna stop. You trained for this. Focus on your goals and stay positive. The pain of racing is brief, but giving up will sting for a whole lot longer.

9) Bite your tongue and give it hell: Ok, you got to 9km. Time to get going! This is where you put your head down and give it hell. Dig deep and push. Give it everything you have until you cross that finish line.

10) Reap the spoils: Congrats on finishing the Eastside 10km! Now enjoy yourself a bit- go get brunch, drink a beer or just do something to spoil yourself. You have earned it!

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When & Why did you get into running?

I got into running, I think, just over 14 years ago.  Inspired by my younger sister, always the pioneer, who ran her first half before I ran mine, I loved her stories from the race.  So, I signed up for a half myself. Soon it was onto the full marathon- which for me was the Calgary marathon! What started as an athletic goal and a way to maintain fitness has evolved into something that I simply can’t live without.  Running, for me, allows me to be my best version of myself. It supports my mindfulness practice and there isn’t anything I love more than a great long, sweaty Saturday run through Edmonton’s river valley with my friends.

 

How do you fit running into your busy lifestyle?

I think for me to manage my busy lifestyle, I have to be running.  Running brings me focus and clarity of thought, energizes me for long days and is often a time where my most creative ideas are born!  Running is a priority- it goes into my calendar and that is time I don’t exchange for anything. This way I am committed and it will happen.

 

What was the impetus to start working Mile2Marathon?

I’ve known and admired my coach Kate as a runner and a human for a very long time.  When she joined M2M, it made sense to start working with M2M as well. I had never before ran with a coach and wanted to experience what it was like to work with someone who could guide me through a training plan that was adapted to what was happening my life- my whole life- running and otherwise.  I like the idea of a community of runners that exists beyond my neighbourhood and my city under the M2M banner. For me- running is about the village! M2M offers another layer of community which I think is so unique.

 

Where to next/What’s your big goal currently?

I’ve been working on mindfulness and running.  For me, this has meant becoming aware of my personal narrative when I’m training and running, acknowledging when it is incredibly harsh and negative and then changing that narrative to something that supports my running with love and kindness.  Biggest picture, is to always feel joy- every single step. AND- because I know most people want to know about races and times, I have 2. The WFPS half in Winnipeg in October and California International marathon in December. I like to think I have a sub 1:30 in me for the half and a 3:10 or better in the full…but as long as I run for joy, I believe the results will come.  At the end of the day, the time isn’t that important to me.

 

Person that inspires you in running or life?

Just one?  But there are so many incredible runners, athletes and humans who inspire me to get out there and put one foot in front of the other.  My run crew @runcollective and fellow coaches are an endless source of inspiration- they train hard, they crush races, but most importantly are in the real conversation about running, which is often a parallel conversation about life.  I feel grateful to be a part of such an incredible team.

 

Fav quote (running related or non-running)?

Non- running…but actually everything can be tied to running because running is, truly, the greatest metaphor for life.   My favourite author is Richard Wagamese, an indigenous author who was from a reserve quite close to where I grew up in Kenora, Ontario.  I take his quotes with me on the run. Here is one of my favourites:

“ All we have are moments.  So live them as though not one of them can be wasted.  Inhabit them, fill them with the light of your best good intention, honour them with your full presence, find the joy, the calm, the assuredness that allows the hours and the days to take care of themselves.  If we can do that, we will have lived.”

Photos from the track at Point Grey Secondary with Mile 2 Marathon in Vancouver, BC on May 20, 2017.

When & Why did you get into running?

September 1982–UBC Friday noon hour Intramural 3k fun runs, blue Nike waffle trainers

 

How do you fit running into your busy lifestyle?

Routinely on the fly, before a kid’s soccer match, between connecting flights, maybe really early in the morning before heading into the office, that sort of thing.

 

What was the impetus to start working with Mile2Marathon?

My individual situation warranted bringing in a Mile2Marathon coach. I asked myself why am I running and is it simply part of my overall training program or am I serious about competing? After some honest athletic self-examination, I was willing to invest in my running and performance. Dylan Wykes orchestrates a very specific training program which optimizes my performance while simultaneously minimizing any injury risk.

“Jill’s passion for the sport is amazing. She’s been in the sport for a long time, yet she approaches every workout and every race with an inspiring enthusiasm. On the surface she’s all smiles, but once the gun goes off her determination to get the most out of herself is second to none. The stuff she is accomplishing, at her age, with her hectic life is something we should all aspire to” Coach DW

What do you enjoy most about being part of Mile2Marathon?

The group training environment provided by M2M makes training fun by offering a variety of workouts and running routes.  The personal coaching environment – in addition to providing motivation, feedback and planning – provides the “systems thinking” (as in processes and methodology). In other words, the M2M coaches know how to mix the different ingredients to provide a system and a plan to the relationship.  They know their athletes, and their potential. This allows the coach to prescribe workouts, not only for the day, but for the week and months down the road. What has this meant for me? It has allowed me to focus on the actual training with an open mind, knowing that Dylan’s system of training may help me climb upward to a new level of performance.

Photos from the track at Point Grey Secondary with Mile 2 Marathon in Vancouver, BC on May 20, 2017.

Photos by Jody Bailey

Where to next/What’s your big goal currently?

I love cross country running even more than track and will work towards qualifying for the National meet in Kingston, Ontario

“Jill’s passionate about track and cross country. When she told me she wanted to improve her 1500m time and qualify for National Cross Country champs I was thrilled. Her goals are refreshing and a throwback of sorts to the events and races that I grew up participating in and it’s exciting to relive some of that through Jill’s training and racing.” Coach DW

Person that inspires you in running or life?

Everyone in our local running community currently inspires me. We all live complex and challenging lives, yet find our reasons to run. When I first got into the sport in the 1980s, I was inspired by the athletes of the era – Deena Drossin, John Walker, Paul Tergat, Steve Jones, Anne Audain, Thelma Wright, Cathy Shiro, Abebe Bikila (‘60s), Jacqui Gareau and the like.

 

Fav quote (running related or non-running)? “You’re doing okay, keep going” – dad

 

Favorite book (“Freakonomics” S Dubner & S Levitt) and what are you reading now? (The Woman in the Window” A.J. Finn) and (“Peak: secrets from the new science of expertiseEricsson and Pool)

 

My fridge is always stocked with: a variety of cheeses, Harp Lager, Okanagan Pear Cider, Tito’s Vodka

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When & Why did you get into running?

I’m pretty new to the running scene. M2M is the first running group I’ve ever been to and it’s the first time I’ve ever had specific run coaching. That being said, athletics have always played a huge role in life. Growing up I played every sport – squash, volleyball, tennis, basketball – you name it, I probably played. Volleyball was my main sport in high school and I went on to play at the varsity level. It wasn’t until after university that I picked up running as a way to keep in shape.

 

I liked how there was no structure – I could grab my shoes and just go. I continued this unstructured running routine for years. I’d go for a few runs a week and periodically go in races to see how fast I could go. My first half marathon was in 2012 in 1:36, then a year later 1:29. More recently, with 6 months of M2M coaching, I ran the same race in 1:20. Regardless of the time, the reason I run remains the same – I love it.

 

How do you fit running into your busy lifestyle?

I work full time and sometimes it’s tough to find the time so I try to go for my run in the morning. In Vancouver that means it’s dark, cold and rainy 90% of the time but I’d rather get soaked then run on a treadmill. I’ve learned to embrace the PNW rainy vibes.

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What was the impetus to start working Mile2Marathon?

I can thank my sister for this. She told me to go to a running group so I could geek out about my runs with people who also liked running. I’d never been to any running group so when I dropped in for my first workout in November 2017 at the track I was pretty nervous. I hadn’t run track since elementary school and there were 30+ eager faces ready to roll. All it took was one workout and now I’m hooked. M2M coaches and Rob in particular have helped guide me to some big PBs and I’m excited for what’s to come.

 

What do you enjoy most about being part of Mile2Marathon?

Turning up every week and witnessing the M2M crew run for the pure joy of the sport. We all willingly go to the workouts, knowing full well we’re about to immerse ourselves in lactic acid and probable post-workout immobility and yet we wouldn’t miss it. There’s a twisted beauty to being part of M2M.

 

Where to next/What’s your big goal currently?

I just registered for my first marathon, California International Marathon (CIM), in December 2018. I’m feeling ready for whatever marathon training throws my way / whatever Rob throws my way. Bring it on!

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Person that inspires you in running or life?

There are so many inspiring athletes out there who I like to follow but the one person who continues to shape my running path is my Mum, Debs.

 

Thanks to Debs, running has always been part of life. There are countless photos of me in the baby-jogger with Debs rockin’ some seriously 90s running swag. She’s shown me what it means to run for the pure love of it and I hope to always hold onto that. Recently, I stumbled across her race bib from the 1994 ‘First Half’ Pacific Road Runners Half Marathon in Vancouver and she crushed a 1:36. She’d had 3 kids at this point yet somehow found time to go for a run. She’s a legend!

 

Fav quote (running related or non-running)? “I want to try the impossible to show it can be done.” Terry Fox, Marathon of Hope. My sister was diagnosed with cancer a few years ago and underwent the whole chemo journey. She showed me firsthand how to be strong and to never give up. Terry Fox set the stage for cancer research and fundraising in Canada and I’m so grateful because now my sister is approaching 5 years remission.