Banner for PaceBook 2013
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    Only 10 Weeks to Go Until the Canada Running Series GRAND FINALE - STWM 2013!
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Give 'em a Kiss
 

Who's your best supporter? Who's encouraging you no matter how bad you look after that long run? Who's working around your running schedule somewhat?

 

Somebody is putting up with your running or is just hanging back there in the wings saying, "You're doing great, keep it up!"

 

Give 'em a kiss. And if you can't give 'em a kiss, give 'em a hug!  

 

Train With Us!
  
Next Tune-up Run,
THIS Sunday, Aug. 18
Whitby
  

  

The Tune-Up Run program is designed to give you opportunities to hook up with other runners (and walkers) to train for the Scotiabank Toronto Waterfront Marathon, Half or 5k.

 

Schedule for each run:

 

8:00-8:30am - Running Room staff open store - runners & walkers welcome

 

8:20am - Intro & brief talk ...with a brief welcome by the Waterfront staff and introduction to any Pace Bunnies on hand that day

 

8:30am - Group Runs & Walks

 

After run & walk - come back into the Running Room for water & Gatorade

 

 

Hey, Whitby is just down the road from Toronto for many of you...make it an adventure like it's a race you're going to!

 

Tune-Up Run #4

Date: Sunday, August 18

Location: Whitby Running Room

Distances: Marathon-19k, Half-12k

 

Tune-Up Run #5

Date: Sunday, September 15

Location: Liberty Village Running Room

Distances: Marathon-23k, Half-12k

 

Meet Your Pace Bunnies

 

We have 30 Pace Bunnies set to guide you on race day for both the full and half marathon. Aiming to qualify for Boston? We have most times covered. Aiming to reach a milestone time? We probably have you covered. Here are a couple on the team:

Jeff Solomon, Kitchener

Marathon Pace Bunny for 4:25 Run/Walk

Pacing at his sixth Waterfront, Jeff also paces 5 marathons a year for Running Room. He's currently in training for his fourth Ironman. You wouldn't know it but he's a grandfather twice over.

Read more...

 

 

 

 

 

  

Janet Ward, Barrie

 

Half Marathon Pace Bunny for 2:30 Run/Walk

 

Janet W Veteran of several Scotiabank Half Marathons, 2 Ultras and 16 Full Marathons including Iceland.  Has taught 12 running clinics at Running Room!

Read more...

 

 

   
Our fantastic sponsors!
Tips from a 60-marathon plus veteran
Speed Training

 

High intensity, speed training runs are best done as intervals. Speed training is high quality running requiring 85% - 95% percent effort of your maximum heart rate. Speed training is a high quality session, not high - quantity, so intervals should be no longer than 7 - 12 minutes.

 

Start with a two minute interval and build slowly. Your heart rate should recover to about 120 beats per minute after 1 - 2 minutes of rest before starting the next interval. Include a warm up and cool down for each session of easy running and stretching. Hold the speed sessions until you have strengthened your legs on the hill repeats.

 

Keep the speed session to once a week, any more will fatigue your legs and compromise your long run. Disciplined training in these sessions prevents injury. Speed improves your coordination and the ability to run faster, beyond your current comfort level.

 

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One of the more experienced runners around, Running Room founder and owner, John Stanton provides weekly tips for getting through the marathon and half marathon.  

 

You can also take advantage of marathon, half marathon and 5k training clinics offered by the Running Room at all their locations and even online. 

  

  
  

Latest Updates


"This was my first Toronto Waterfront Marathon. It was an amazing experience; everything from the water stations, cheer groups and volunteers were fantastic!"

 - T.O. Road Runner     

 

  

STWM Digital Champions Update

In the latest contribution to the "Road to #STWM" blog, Miranda MacDonald discusses her experience training with a Running Room clinic to help prepare for her first marathon at STWM this Fall:

 

 

Be sure to connect with Miranda and other Digital Champions on Twitter and Epilogger. Visit the STWM blog for all the latest updates!

   

 

Meet the STWM Dream Team! 

The STWM Dream Team will be on the course this Fall to help you to the finish line! Keep an eye out for these amazing runners! Read more about how the Dream Team came to be here.

 

Walt's Running Room Tour 

STWM Ambassador Walt is back on the road next week with stops at the following locations:

 

Oshawa - August 18
Kitchener - August 20
Brampton - August 21
Waterloo - August 27
Vaughn - August 28
Aurora - August 29

 

The tour will be wrapping up at the end of September so don't miss out on the chance to get your hands on some official STWM gear provided by Brooks, including STWM "In Training" shirts!

Scotiabank Charity Challenge 2013

 

Last year over $4.3 million was raised for 181 local charities! Go the distance for one of over 180 charities in this year's Scotiabank Charity Challenge!

  

Run or walk to support a great cause, or to simply give something back to your community.

  

All charity runners will receive a discounted entry fee and charities offer different incentives in appreciation for your support - from refunds for meeting a fundraising target, to fundraising prizes, to team t-shirts. What a win, win, win... you run in a world class race, you run at a discounted rate, and you help your favourite charity!

  

Check out these amazing Official Charities - click on the logo for more info:   

      

The Career Foundation is a not-for-profit organization that has spent the last 24 years helping individuals, including youth-at-risk, turn their lives around and find employment. We do this by empowering our clients with job search and life skills that they need to succeed in today's job market. Help us continue to create opportunities for youth, including the launch of our new Scholarship Fund!

  

     
Over the years, Casa has facilitated more than 140 school visits through our centre in Managua. Through these trips, Casa supports grassroots community development in Nicaragua and seeks to educate Canadian youth about global issues. STWM is our largest annual fundraising event, and your support enables us to continue our ongoing global education and outreach efforts in Canada and Nicaragua, as well as our development work in Nicaragua

  

   
STWM Charity Challenge will enable Chai Lifeline Canada to raise essential funds for children suffering with a serious pediatric illness. We have over 24 year-round programs that provide critical support to ensure the entire family can cope with the crises and repercussions of pediatric illness. WALK or RUN, and help raise funds for all our kids and make a difference in their lives!
 

  

Take a moment to choose from one of the above or the 180+ others... select yours by clicking on their logo and start fundraising and training today for YOUR marathon win, win, win! 

  

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Gotta Run!
  
The Team at Canada Running Series 
Canada Running Series Inc. | 264 The Esplanade | Toronto | Ontario | M5A 4J6 | Canada