“What’s the most difficult part of coaching?” 


This question from my massage therapist (that interrupted my daydreaming) is still lingering as I stare at the shifty ceiling fan above me. Ceiling fans never quit. They will go on and on and on until someone makes them stop. Or they break on their own. They have different speeds of intensity, and if left stagnant, they collect dust. The answer to his question is so clear to me — it’s holding people back from this same relentless spinning around and around and around. Yep, this is an oversimplified analogous take on running but I do believe there’s so much we can learn from the world around us if we pay attention.

There are many overworked concepts tossed around in running circles. “Recovery” is high on this list. By definition, recovery is the process of regaining health. Intellectually we understand its importance and why it exists, and yet, athletes can take this simple principle for granted.

Culturally, we see social media or watercooler conversations celebrate suffering and long hard efforts. This happens in both the workplace and in training. Sure, we should all want to work hard to get where we’re going, but heck, we can’t do much when we’re going full tilt exhausted, under fuelled, sleep-deprived, and crossing that blurry line into burnout. Muhammad Ali is a great teacher in this regard: “It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.”

Like Ali, there are far too many great thinkers out there to write another list of the strategies to recover well. The experts can do that. If you want to start somewhere in understanding what we need as humans when it comes to slowing down or dialing it up, go read Brad Stulberg’s Twitter feed (he says it like it is).

What I can add to this discussion is my own personal experience. Amusingly, as I looked at when to carve away time to write my thoughts for this post, I was up against recovering from a long solo 38k run around Manhattan. Nothing like being in the work to empathize with those you’re writing for. Recovery for me looks like getting high-calorie food and fluids in my body immediately after this type of effort. Sometimes I’ll use a foam roller, sometimes I won’t. Sometimes I’ll plug in the heating pad for my legs, sometimes I won’t. I try to spend as much time as possible off my feet and do something that’s unrelated to running. Lastly, and most importantly, recovery is sleep. I don’t bargain with sleep and I don’t stress about it. (I know there are parents reading this and your sleep patterns will surely look different). With the influx of apps and companies out there selling sleep these days, this essential human behaviour can become overwhelming and stressful. That is counterproductive. For a solid take on sleep, listen to Matthew Walker, a Professor of Neuroscience and Psychology at the University of California, Berkeley, and Director of the Center for Human Sleep Science.

To add a few other practical ideas, when I started working with Dylan he was the first recognize that I couldn’t turn around from a hard Sunday long run and do a workout on a Tuesday. That’s not the athlete I am (I need more time) and through some trial and error, my hard efforts are very rarely stacked closely together. This is a solid reminder to keep communication open with your coach around how you’re feeling and to note when workouts just don’t seem to feel right. The seven-day training cycle is arbitrary and definitely not a one size fits all strategy.

As a lifelong dabbler in a broad range of sports, my athletic experience is deep enough to know that everything worth doing takes time. And in some cases, this has meant taking months away from running after a big marathon to fully recharge (physically and mentally) and focus on other things. All of my athletes take time off formal training after their marathons to prolong their passion and development in the sport.

So, back to that looming question from the RMT, yes, one of my greatest challenges as a coach continues to be helping athletes recognize when to turn off or ramp up. Just like that darn ceiling fan, every speed serves a purpose. On the flip side of this, some of the most meaningful moments as a coach have come when an athlete displayed the self-awareness to take a step back to recharge so they could show up for their family, work and future training in all of the right ways. Those are the big wins.

Recovery isn’t just about running, life is busy and full, having the ability to share what’s going on in your life with your coach is essential to creating an effective individualized training plan. The same goes for sharing your running goals with your colleagues so that they can understand you a bit more. Empathy, perspective, and communication are everything here.

Let’s keep pushing the dialogue that rest is not counter to work, it’s part of it.

Yours in running,

Coach Kate

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.

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

KneeKnacker
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

CHASE THE PACE RESULTS

June 8-9 Results

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

June 1-2 Results
Whistler Half Marathon

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

Other June 1-2 Results

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


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

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

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

Treating a shorter distance as a really hard workout

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

What to keep in mind:

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

Treating a race as just that, a race

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

What you need to keep in mind:

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

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