With only 4 weeks until Boston and athletes racing all over North America, it’s safe to say that spring racing is officially here. Check out what you and your teammates got up to this past weekend!

Cap Crusher 12km:

Kelly Lee 1:10:06
Matt Diederichs 1:08:07
Shannon Banal 1:10:29

Cap Crusher 24km:

Genevieve Martin 3:04:05
Katie Bowyer 2:22:11 4th Female Overall!

St. Patrick’s Day 5km:

Fainne Martin 21:30
Carlos Lesser 16:24
Mark Nelson 19:58 PB!
Lawrence Buchan 18:06 PB!
Katie Gordan 22:15 PB!
Melissa Raven 20:29
Andrea Chambers 24:25
Kim Bennett 20:29
Shannon Dale 19:10
Gemma Slaughter 19:02
Lisa Stanley 23:12
Ian Kerr 18:04 PB!
Amarda Warboys 23:28 PB!
Shelby Turner 23:14 PB!
Thais Mori 24:23
Meghan Kyle 27:53 PB!
Erin Ready 19:27
Mark Soo 23:41
Todd Nickle 20:03 PB!
Adam Buzinsky 16:15
Coach Tony Tomsich 14:50, 4th Overall!
Josh Potvin 15:23
Lissa Zimmer 18:04
Lee Kennett 17:29 PB!
Chantelle Groenewoud 17:45
Nancy Hancharyk 21:19
Matt Zielinski 20:22 PB!
Ryan Hobson 20:29

Quesnel Pace & Pint 5k:

Kim Lanki 27:38, 3rd F OA

NYRR United Airlines Half Marathon:

Kate Gustafson 1:17:09 PB!
Lauren Phillips 1:27:03

Port Alberni 15k:

Jenn Wurster 1:07:51 PB!

Shamrock’n Race 1/2:

Rodrigo Cuadra 1:31:46 PB! 5th OA, 3rd Male Overall!

Peterborough St. Patricks 5k: 

Julie MacDonald 20:10

Achilles St. Patrick’s 5k Toronto:

Kyla Wilkinson 21:14 PB!

Chuckanut 50k:

Rob Watson 4:03:41.1, 3rd Overall!

UBC Triathlon:

Katherine Lavoie – 1st Female Overall!

 

 

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Holy moly. What. A. Weekend! That was so much fun. Thank you all for being so awesome and for being part of this team. We had an army out there rolling all across North America. There were many great results, and also some not so great results. But no matter the case, we are so proud of all of you. This is a special group…Now check out what you and your teammates got up to yesterday!
#BetterTogether

Thanks Taylor Maxwell for the photos, many more to come!

First 1/2 Half Marathon:

Coach Dylan Wykes 1:06:00 1st Overall!
Colton Higgins 1:20:44 PB!
Matt Murdoch 1:23:37
Carla Parsons 1:30:35
Mark Nelson 1:30:48 PB!
Kyle Bryce 1:31:23 PB!
Marcus Vander Leek 1:31:27 PB!
Cody Green 1:31:56 PB!
Fainne Martin 1:36:08
Kim Pomponio 1:38:00
Jay Zhu 1:39:44 PB!
Andrea Cain 1:44:16 PB!
Chris Atkinson 1:46:07 PB!
Hope Moir 1:50:05 PB!
Genevieve Martin 1:52:13 PB!
Sandra Sukstorf 1:56:38
Will Cascone 1:37:35 PB!
Richard Brittin 1:27:43 PB!
Coach Rob Watson 1:06:41
Lisa Stanley 1:50:59
Lei-Lani Harmon 1:49:27 PB!
Alex Denysiuk 1:29:18 PB!
Gary Franco 1:47:43 PB!
Jacob Sears 1:15:17 PB
Nadine Robinson 1:29:06 PB!
Pam Campbell 1:35:59
Andrew Geiger 1:15:44 PB!
Luke Li 1:34:55 PB
Aaron Carveth 1:33:32
Matt Zielinski 1:38:17
Brandon Hillis 1:34:03
Coach Tony Tomsich 1:06:47
Ryan Hobson 1:28:32 PB!
Ellis Gray 1:24:32 PB!
Shirley Wood 1:44:59 PB!
Chad Clark 1:26:58 PB!
Andrew McQueen 1:28:35
Justin Yan 1:39:16
Craig Fowler 1:14:45 PB!
Kathryn Williamson 1:30:50 PB!
Coach Kim Doerksen 1:25:10
Dante Luciani 1:27:39
Harrison Glotman 1:20:27 PB!
John Roberts 1:28:52
Tommy Cheng 1:33:14 PB!
Pat Swadden 1:25:41 PB!
Morris Koopla 1:23:41
Brent Webb 1:30:37 PB!
David Lau 1:31:43
Kim Bennett 1:29:02 PB!
Coach Kevin Coffey 1:07:43
Lisa Strueby 1:36:16
Rebecca Hartshorn 1:31:43
Linda Wong 1:37:47
Johanna Hudson 1:31:48
Melissa Raven 1:39:40
Craig Roy 1:27:02 PB!
Jim Novotny 1:44:46
Lauren Berkman 1:58:29 PB!
Kerry Coates 1:58:21
Dana Henson 1:33:44 PB!
Sarb Kaler 1:40:35
Mariah Marshall 1:39:12 PB!
Karen Thibodeau 1:23:44
Jenn Wurster 1:34:39 PB!
Katie Bowyer 1:31:01 PB!
Kim Doerksen 1:25:10
Julie Hathaway 1:32:35 PB!
Hollie Holden 1:39:34 PB!
Lee Kennett 1:22:36
Fergus Kung 1:24:36 PB!
Andrea Wilk 1:41:04
Tony Skuce 1:20:42
Lissa Zimmer 1:21:48
Tristan Sandhu 1:17:41 PB!
Kim Lanki 2:10:28
Thais Mori 1:53:05
Tammi Kwan 1:40:08
Mark Soo 1:46:39
Ali Gill 1:27:57 PB!
Megan Brown 1:29:24 PB!
Shira Daltrop 1:42:36
Alicia Armstrong 1:42:39
Colin Brander 1:33:07

Twosome 5k:
Mark Kerr 20:10
Annie Riel 21:57 PB!
Tammy Coghlan Pigion – 23:27

Marugame Half Marathon:
Tadashi Yamaura 1:22:10

Ehime Marathon Japan:
Tadashi Yamaura 2:56:21

Phoenix Half Marathon:
Julie Pelly 1:35:19

Panther Half Marathon:
Natasha Merrick 1:46:39

Palm Desert Half Marathon:
Chantelle Groenewoud 1:24:17  3rd Place!
Gemma Slaughter 1:28:04 5th Place!

Refridgee 8miler
Kevin Smith 50:48 3rd Master!

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Our dear friend Chris Napier from Simon Fraser University needs your help with a new research study. This study aims to examine the relationship between training load, biomechanics and running-related injury. The collected information will serve as a basis for developing safe and effective guidelines for future training programs. Participants will be asked to wear a RunScribe sensor on each shoe for the duration of the study (6 months). During this time, the sensor will record biomechanical parameters such as impact, cadence, etc. These will be uploaded after each run and the participant will be asked to give the run a rating of perceived exertion (1-10). Participants will also be required to complete a short weekly questionnaire regarding pain/injury (1-2 minutes). If the participant meets predetermined injury criteria, they will receive one free physiotherapy assessment to diagnose the injury. There is no need to change your training during the study – you are asked to continue training normally. Click HERE for full details.

Do not forget to click on the link on page 4 of the study details to register for the study!

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.
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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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Everything you ever wanted to know about the marathon, presented by Mile2Marathon x Saucony

Join us for an evening of running and talking all things MARATHON

6:30pm SHARP for the workout
8:00pm for the Talky talk

Submit your quesitons to info@mile2marathon.com for a chance to win some sweet Saucony swag.

More details HERE.

Effective March 1, 2018 anyone who would like to attend M2M group workouts in Vancouver will be required to be a member of BC Athletics. This membership will be good for the remainder of the 2018 calendar year.

It has been wonderful for us to see the group in Vancouver grow. We still believe strongly in keeping the group workouts open to runners of all ages, abilities and commitment levels and therefore do not want to close or cap the group. However, we feel a certain level of safety and accountability is necessary at this time. The BC Athletics memberships will provide this for both Mile2Marathon and you, as well as some additional benefits to you.

Membership options include:

Non-competitive Training Only ($20):
◦ Discounts with BC Athletics partners, detailed HERE.
◦ Liability and Sport Injury/Accident Insurance
◦ Not eligible for entry in sanctioned events

Competitive Memberships:
1) Competitive Road/Trail ($60)
2) Masters, age 35+ ($70)
3) Competitive Track & Field/Road/Trail ($100)

◦ Discounts with BC Athletics partners, detailed HERE.
◦ Valid for entry in sanctioned events as noted
◦ $3.00 Day of Event membership exemption
◦ Liability and Sport Injury/Accident Insurance
◦ Performances included in Provincial & National rankings
◦ Eligible for entry in age category BC Athletics

To signup, please follow the below link. It should take 5 minutes to complete the registration process: www.trackiereg.com/M2M

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Our team of coaches have raced this course countless times. Here’s our thoughts on how to conquer this bad boy!

At first glance this course looks pretty easy and fast. A little loop around Yaletown and then out along English Bay, around Stanley Park and back. A lot of Vancouverites are familiar with this route, covering parts of it in training. But it’s not as easy as it looks, especially the last 6k.

Here’s our breakdown for you:
0-5km: This part of the course is pretty straight forward. Your GPS might go wonky on you passing under the viaduct near BC place. Don’t panic, keep running, please don’t complain when Strava tells you, you only ran 20.9k – the course is certified folks! If you’re having a bad day the race goes past the start/finish area at ~1mile, if you’re thinking about bailing out this is the time to do it. The uphill along Pacific Blvd at ~2k comes early enough that you don’t really notice it. Heading out along English Bay you might notice a bit of a head wind. Just tuck in behind someone. Be thankful you’re not 6’2″/155lb, in which case there aren’t too many runners that make for a good shield.

5-10km: The sharp little hill up off the seawall just past 1st Beach can sting, even this early in the race. And the tight turns to go through the tunnel under Stanley Park Dr, near 2nd Beach, are going to slow you down a bit. Don’t try to be a hero and blast around these tight corners. They are often slick with mud and you might end up on your arse like our friend Kelly Wiebe did back in 2014. If it’s a windy day you might get hit with it as you scoot up towards Brockton Point. A wind coming in that direction would actually be a good thing, as it would then be at your back/side along the far side of the wall. So bear with it. Don’t fall into the Burrard Inlet around Brockton Point, please.


10-15km: Ok, we know the seawall is flat as a pancake and therefore should be fast running. But there are lots of sharp little twists and turns around the wall that can break up your rhythm. When you’re having a tough day these turns just keep slowing you down more and more. A strong headwind from Brockton Point to Lions Gate is likely and a real nuisance, but just try to not to fight it too much. Find a groove and stick with a group if you can.

15-20.5km: You hit the gravel path around Lost Lagoon just past 15k. If you were feeling good up to this point, well count your lucky stars, because you won’t for much longer. From our experience the gravel throws off your rhythm and slows you down. This is usually the point in a half-marathon when you start to regret signing up for the race and that ~1k section around the Lagoon really makes you question why the heck you’re out there and not sipping on a latte at Musette Caffe instead. Once you’re clear of the gravel you get hit with a few short steep hills that on any other day you probably wouldn’t notice. But they feel like bloody mountains at the end of this race. They completely trash your legs and make you scramble hard to get back up to speed and find a good rhythm again. The first comes at ~17k, out of the tunnel heading out of Stanley Park. The next comes at the driveway of the Aquatic Ctr. And the final doozy comes right at 20.5k, under the Granville St bridge. Be prepared to hurt and to loose a good 30 seconds in this section.

20.5-21.1k: Once you get up onto Pacific Blvd again it’s a clear shot downhill to the finish. You can see that freakin’ finish line forever though. At that point you just put your head down and go for it! Or give high fives to all your buddies cheering for you from the sidelines!

Yikes, we just made that course sound terrible. It’s not. In fact it’s really nice and on a good day it’s fast and Sunday looks like it’s going to be a good day! But, we just want you to be prepared for the worst.

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We are pumped to announce that Kate Gustafson is joining the M2M coaching crew! Kate is an amazing runner, coach, and woman. She’s inspired so many through her own running, coaching, and outreach with girls & woman across the globe. As M2M continues to grow in Vancouver and beyond, Kate will look to inspire more athletes and help them reach their goals. We feel truly lucky to have Kate join our crew of coaches. Kate’s full profile is below, and on our TEAM page, HERE.

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Kate Gustafson is a writer, runner, and coach—with her truest passions being travel and supporting women & girls in sport.
As a former Women’s NCAA Division I Ice Hockey player (named captain in her senior season), Kate loves sweaty pursuits. She has completed the Everest Base Camp Trek in Nepal, spent six weeks training at high altitude in Kenya, climbed Mount Kilimanjaro, raced twelve marathons and is a proud Guinness world record holder for distance run on a treadmill by twelve women over twelve hours.
Her personal best times include 2:46:40 in the marathon and 1:18:43 in the half marathon, both achieved in 2017 while training under fellow coach, Dylan Wykes.
When her hockey-playing days came to an end she revisited her passion for running. Eleven years later, she has completed 75+ races and trained with many inspiring coaches and teammates along the way—with all of this hard work culminating in a top 25 finish at the 2015 Boston Marathon and a 26th place finish at the 2017 Berlin Marathon.
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In 2013, Kate founded an online coaching business, and has since supported over 65 athletes across Canada in their various running pursuits. In 2014, she launched Girls With Gusto, a pilot running program for girls in Regent Park, one of Toronto’s most diverse neighbourhoods. And in 2015, she co-founded Run To Give YVR to bring Vancouver’s running community together to help the Downtown Eastside Women’s Centre.
Kate has led cross training clinics at the Toronto Raptors Basketball Academy, Toronto Maple Leafs Hockey School and Scotiabank Girls Hockey Fest, Ottawa Senators Hockey Camps, and led the Female Hockey Jamboree and Hometown Hockey clinics with the Vancouver Canucks.
She believes that perseverance, grit, and a profound love for sport are essential. She strives to pass this along to young girls through mentorship, endurance athletes through coaching, and fellow teammates through her own training.
After graduating from Union College in upstate New York, Kate began her professional career in advertising in Atlanta and Toronto before spending the next few years in non-profit leading a team. In 2012, she made the jump to professional sports at Maple Leaf Sports & Entertainment. In early 2015, Kate moved to Vancouver to write for lululemon. Kate also writes a blog; a project that started during a year spent travelling around the world.

 

training tip

As we get into July we are getting into our favourite time of year – another marathon training cycle.

The long run starts to ramp up this time of year. There are many things you need to know and learn to master the long run. But one that often gets missed is the route you run. The more specific this is to your race the better. The most important aspects of the race course to mimic are the changes in elevation (ie lots of hills, flat, net downhill) and the twisty-turny-ness of the course.

In an ideal world you’d run the actual race course in training, like many of you did with us prior to BMO Vancouver marathon this spring. But if you don’t have the luxury of living in the city you’ll be racing in, you can still take some time to plan a route that has similar features to the race course for your fall marathon. We did this for our Boston Prep long run in Vancouver, with our UBC-Camosun loop.

This will benefit you both physically and mentally. You can train your body to better endurie ups and downs and twists and turns. The more efficient you become at these the better you’ll be on race day. And simply knowing that you’ve done long runs to mimic the course should give you the confidence to race without fear of the course bearing you.

Coach DW has been doing some route planning with a few of his athletes who are running the Jack & Jill marathon in July. The course runs along an old railway bed and has a consistent downhill grade that drops from 2,500ft to 500ft over the 42.2k. This is a unique course and we’ve been practicing that downhill by doing some race pace sections of their long runs on the revamped Arbutus greenway. Let’s hope it pays off!