All posts tagged with: Clinic

As the days slowly start getting a bit longer Vancouver’s seawall starts to see more visitors from runners as thousands of people begin training for Canada’s biggest 10k road race, The Vancouver Sun Run.

If you haven’t already registered to participate, it’s important to do it right away. There is a limit of 50,000 participants for the 2013 race, including individuals and corporate teams.

The Sun Run InTraining clinics kicked off on January 19 at over 65 centres across the lower mainland. Training leaders are providing expert advice, coaching tips, and motivational support to walkers, novices, and experienced runners.

The clinics are $139 and include a New Balance long sleeve technical training shirt, PowerBar performance training package, training log book, 2013 race entry, and souvenir event t-shirt.

Virtual training programs are also available through Sport Med BC.

Volunteers are also needed to help put on the massive event. Volunteer registration is now open. Volunteers are required for a minimum of six hours and will receive a commemorative crew t-shirt.

The Vancouver Sun Run will take place on Sunday, April 21, at 9:00am. The annual race started in 1985 with just 3,900 participants. 2011 was a record year with over 60,000 participants, becoming the largest 10km road race in the world that year. The race is primary targeted to promote health, fitness, community spirit and to support amateur athletics. Over $1.1 million has been raised for charities to date.

With over 20,000 participants The Nike Women’s Marathon in San Francisco is the largest women’s marathon race in the world. It’s a prestigious marathon event and one of the more challenging races on the major race circuit. It’s best known for their unique finishers hardware – a necklace designed by Tiffany & Co., presented by a tuxedo-clad firefighter.

Getting a race bib for the San Francisco race event is not easy. It’s done on a lottery system. However, the good folks at Team In Training have secured spots for anyone, male or female, who want to race in the San Francisco Nike Women’s Marathon by joining their 20 week training and fundraising program.

I’m pleased to announce that over the next 20 weeks I will be training with Team In Training to help me cross the finish line in the Nike Women’s Full Marathon this Sunday, October 14, 2012 in beautiful San Francisco, California.

Team In Training (TNT) provides a safe training environment, focusing on the beginner athlete and are able to modify the training program if you have specific goal in mind. The training program starts out slow and builds to help you meet your personal goals and cross the marathon finish line – hopefully upright and smiling.

Registrations are still being accepted for the Nike Women’s Marathon.

Training clinics for the fall marathon start this week. Long slow distance runs begin this Saturday, May 26, 2012 in Vancouver at Granville Island (meet in the undercover picnic area behind Cat’s Social House) at 8:00am. Weekly tempo and hill training gets underway on Tuesday, May 29 at 6:30pm at Memorial South Park on East 41^st and Windsor. A flex program is offered for those who do not live in the area or cannot make the training sessions because of work or other personal commitments.

Team In Training is the world’s largest sports endurance training program. By signing up for the Nike Women’s Marathon in San Francisco, California you are guaranteed a race entry. The program also includes airfare, ground transportation, TNT race jersey, Inspiration Dinner and Victory party tickets, and three nights accommodation.  Team in Training is the key fundraising program for the The Leukemia & Lymphoma Society of Canada. Participants who sign up to train and run in the Nike Women’s Marathon are required to fundraise for the LLSC. TNT provides dedicated resources to help meet your financial goals.

For more information, or to sign up for the Nike Women’s Marathon through TNT visit their website.

Photo Credit: Jay Minter

After 17 weeks of training, and personal bests in 5km, 10km and half-marathons this spring running season, it all led up to my big moment – the BMO Vancouver Marathon – a brand new 42.2km course which garnered attention from the international running community and Forbes Magazine.

The day started off at a cool 4’c with clear, blue sunny skies as the race started off at 8:00am. Over 5,000 elite and dedicated marathon runners lined up for their big moment, myself included. With the singing of O’Canada by Mark Donnelly, the gun went off and the race for the finish line was on.

The course was fantastic and the energy was amazing. Passing through each neighbourhood there streets were lined with spectators the entire route enthusiastically cheering on the runners and holding signs of encouragement.

Photo Credit: Jay Minter

Of course the marathon would not have been such a success without the army of volunteers who helped put on the event. From handing out water, Gatorade, gels and bars, to ensuring the course was safely laid out and monitored throughout the morning – it was a job well done. Along the course the cheer stations and music challenges kept the participants motivated and spectators entertained and a great buzz in the atmosphere.

Also new on the course was the increase in water stations – every mile located along the 42km course. For this year the water stations proved to be invaluable as temperatures skyrocketed into the 15’c+ range. Many participants after the race comments how they quickly became dehydrated along the course, impacting their overall time.

Photo Credit: Jay Minter

The last 2.2km of the course was a gentle uphill slope, but the streets were lined with enthusiastic crowds. It was an emotional feeling of running through the streets of downtown Vancouver and feeling the overwhelming support along the final home stretch. It made the pain disappear and the finish line so much more rewarding.

Overall the new course has been welcomed by the running community and will be looked up as a new challenge and benchmark for the years to come.

Thank you for the encouragement from my online community who supported me on my marathon training journey, friends who endeared another season of my training, and the amazing pace-leaders and clinic members from Denman Running Room. A special thank you to everyone who came out to volunteer, cheer and help put on a fantastic race day.

Most importantaly, an extra big thank you for my race day hero’s, Jay Minter and Billy Hurr, for their outstanding race support. They were amazing – from grabbing my water belt that I forgot at home (which they delivered to me 7km into the race!),  and cheering me on at 5 separate locations along the course, to tossing me fresh water bottles, taking photos and keeping everyone informed on social media of my progress along the race.

Photo Credit: Jay Minter

Although I did not set a new personal best on this run, I really enjoyed the new course and I am looking forward to running it again. Here are my final results:

• Gun Time: 3:50:40
• Chip Time: 3:50: 36
• Place Overall: 1099 / 5000 (top 22%)
• Pace: 5:28 / km
• Male 30-34: 133/325 (top 41%)
• Male Overall: 835/2396 (top 35%)
• First Half: 1:45:48 / Second Half: 2:04:49

For run training, speed work should account for 10-15% of your total weekly distance. Don’t add speed to endurance training sessions – it’s done separate from long distance and hill training.

Like hill training, start with a few repeats each week and add an additional interview. Speed training is about pushing yourself to your limit all while maintaining good form.

Pace for speed sessions should be 1 minute to 1:30 faster than your race day pace.

Stay light on your feet, do a form check, and consistently run each interval at the same pace. Resist the temptation to run the first one hard and then gradually slow down. Speed sessions build speed, pace and discipline.

High intensity exercise, like speed, generate a quick and high demand for energy at a fast rate. Aerobic metabolism is slow to supply energy forcing the body to produce energy at a faster rate. Anaerobic metabolism produces more energy in shorter period of time, creating chemical reactions that generate large amounts of lactic acid. So much lactic acid is produced that the body cannot get rid of it fast enough, causing it to accumulate in the muscles and blood. High levels of lactic acid causes a burning feeling in the legs and a queasy feeling in the stomach.

Speed sessions buffer the effects of anaerobic activity and improve coordination.

The Running Room has a fantastic training clinic for runners who want to build their speed, distance and endurance.

Many people are training now for marathons they will be running this spring and early summer. One of they key training days each week is the long distance run. For those who are training for the BMO Vancouver Marathon on May 1, 2011, long distance training is well underway.

The purpose of long slow distance training is to build your endurance. Endurance training adapts your fitness to exercising for an extended period of time. Long run portions of training is also the fat-burning session.

By incorporating short walk breaks into long runs you are able to significantely extend the distance you are able to cover on long runs. The fat burning mode also allows you to adapt to the strain of training over a longer period of time.

Rest breaks every 10 minutes help to reduce the risk of injury  and will help allow for an additional 10% of increased distance each week to the long run, which will result in greater improvement and endurance.

Gradually building up distance requires a period of recovery. This recovery period can be shortened and enhanced by doing walk/runs during long distance training.

Walk breaks also act as a stretch break, allowing your muscles to perform better by providing gentle and specific stretch to the leg muscles.

A combination of stress and rest if important for any training program. Resting allows for recovery and rebuilding. A walk break is called active rest. The average runner will only loose about 10 seconds per kilometer on an active walk break.

Runners who do not take active walk breaks tend to slow down near the end of long runs, whereas a runner who is doing a walk/run is able to maintain a steady and consistent pace.

Active rest (walk/runs), also helps flush lactic acid out of large muscle groups. Lactic acid gives your legs a heavy feeling and will make your stomach feel upset.

Running Room locations across Canada offer Sunday morning long distance training runs (Saturday’s in the United States). Running Room long distance groups run for 10 minutes and brisk walk for 1 minute.

Clinics, like the Running Room are great motivators for marathon training too. It’s a great social environment and the walk/run breaks break long-distance runs into a series of achievable segments.

Photo Credit: The Vancouver Sun Run

Like many people in Vancouver, you probably had a New Year’s resolution to lead a healthier life. By signing up for the Vancouver Sun Run, you will improve your wellness and get inspired by others.

Although the Sun Run InTraining Clinics started in January, but there’s still time to register and train for this year’s 10km Sun Run, held at 9:00am on Sunday, April 17, 2011.

To get your training started today, join the SportMedBC virtual training clinic.

Some helpful things to keep in mind as you train and prepare for the Vancouver Sun Run:

• Consult a trained professional for the appropriate shoes and running gear
• Adjust your diet to maximize your training
• Drink more water
• Gradually increase your fitness activity to prevent injury
• Seek a running coach to help train and motivate you, or join a running group or clinic
• Consult your doctor if you have health risks

With over 60,000 participants, the Sun Run is Canada’s biggest 10K road race, and ranked as the second largest 10K in North America. The Sun Run is also proud to be the first Canadian road race to include Nordic Walking.

Photo Credit: Jeff Vinnick

The Vancouver Sun Run is the largest timed running race event in Vancouver. It’s also celebration promoting positive community spirit. Last year, there were over 60,000 participants in the race.

The annual 10km Vancouver Sun Run winding through Vancouver promotes and raises awareness of the benefits of health and fitness and encourages entrants to embrace and celebrate a healthy lifestyle.

Since February 4, The Vancouver Sun Run InTraining clinics have been helping individuals and teams get ready for their big event on Sunday, April 17, 2011.

Not to worry, there are just over seven weeks left; lots of time to train and get registered for the big day.

Remember: It’s important to stretch after every single run, including training runs!

All participants will receive the commemorative cotton t-shirt and race bib.

Keep reading my blog for great nutrition and running tips in to the lead up to this and many other running events happening in metro Vancouver this spring.