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    Only 8 Weeks to Go Until the Canada Running Series GRAND FINALE - STWM 2013!
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Don't Gamble, Be Prepared!

  

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It's no gamble if you do the right stuff to prepare for race day... Chance favors the prepared mind and body...

 

  • Use a training schedule to methodically increase mileage;
  • read the tips this newsletter provides each week;
  • consult with running friends or coaches about your progress;
  • 'listen' to your body that it's running smoothly or if it has issues;
  • try new things during training (don't wait for race day to try them);
  • think positively.
 
Train With Us!
  
Next Tune-up Run,
Sunday, Sep. 15
Liberty Village, Toronto
with Reid Coolsaet! 
  

  

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

 

 

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:

David Wiltshire, Toronto

David Wiltshire

Marathon Pace Bunny for 3:45 Run/Walk

Has run 7 marathons in the last 18 months! Helped pace a 62-year-old lady to a Boston qualifying time in 2011. Qualified himself in 2012 and then ran the 2013 Boston in 3:09:53!  

Read more...

 

 

Francis Ng, Toronto

Francis Ng

Half Marathon Pace Bunny for 1:45 Run/Walk

Pacing his 5th STWM half marathon. He has completed 14 marathons including Boston and was a finisher of the original 2 marathons, 2 coasts, 6 days,  Boston 2 Big Sur Challenge.

 Read more...

 

 

Meet the STWM Staff! 

Kirk Lynn, MSc. 

Director of Marketing & Business Development

Kirk has been running races since public school and watching his father run a marathon at age 50 really gave him the bug. With successful marathons in Toronto, NYC and Boston, and a PB of 3:07, he is still competing with Longboat in Toronto, striving to hold off the ravages of old age! When he's not working at CRS, Kirk is a husband to Laryssa and a father to 2 amazing young girls, Sophie and Sascha

Rachel Brooks

Charity Development & Event Coordinator

Rachel is in her first season at Canada Running Series. She began as the Event Administrator and has moved in to the Charity Development and Event Coordinator position. She began her running career with the STWM in 2010, and has continued to participate in long distances races since. She is hoping to complete her third Half-Marathon this fall.

   
Our fantastic sponsors!
Tips from a 60-marathon plus veteran
 
Runner's Side Stitch


Runners often experience a side stitch while running with pain usually occurring just under the ribs. The common problem may be related to food allergies (particularly milk), gas, or eating just prior to running. Other causes can be running a longer distance, or running at a higher intensity than usual.

 

The diaphragm is usually the source of the problem. The diaphragm is a muscle that separates the chest cavity from the abdomen. It moves up and down as the runner inhales and exhales and is subject to a cramp or stitch when it moves more and faster during exercise.

 

The liver has a larger right lobe and it is commonly thought that this may be the reason that the diaphragm moves more on the right and that generally the pain is on the right side of the abdomen just under the rib cage.

 

Keep your breathing relaxed and rhythmic and work on your core strength.

 

 

John Stanton - new

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


 
STWM Digital Champions Updates!
Digital Champions Chris Doyle and Steve Layton provide the latest updates to the "Road to #STWM" blog. As training runs become longer, the mental aspect becomes more significant. Chris Doyle shares his favourite running mantras to help you through those tough training runs.

The Mental Game: Running Mantras to Get You Through Marathon Training 

 

In his latest contribution Steve Layton (running his third STWM) breaks down the STWM course to help you prepare for race day.

 

The Unofficial STWM Race Day Course Guide 

 

We're less than two months out from the 2013 Scotiabank Toronto Waterfront Marathon and the #STWM community is buzzing! Over 1,000 runners from all over the world are sharing their experiences online. Be sure to connect with your fellow runners and our Digital Champions on Twitter, Facebook, Instagram and Epilogger. Visit the STWM blog for all the latest updates! 

 

Walt's Running Room Tour  

 

STWM Ambassador Walt was on the road last week with stops in Waterloo and Vaughn. Pictures from these stores are up now on Facebook. Be sure to catch up with Walt tonight in Aurora and the following locations next week:

 

St. Catharines - September 1 

Queen's Park - September 4
Pickering - September 8 

 

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:   

      

Fanconi Canada raises money for research into finding a cure and treatments for Fanconi Anemia (FA), the most common of the inherited anemias that leads to progressive, severe bone marrow failure. Fanconi Canada also raises awareness among members of the general public and the medical community about FA, its diagnosis and methods of treatment and provides support to affected Canadian families. Challenge yourself to Run, Walk or Wheelchair to support Fanconi Canada!

  

     
FOOTPRINTS is a volunteer-driven, not-for-profit program dedicated to providing respite care for families with children 13 years of age and under who have been diagnosed with Autism Spectrum Disorders (ASD). Join our team and leave your FOOTPRINTS along the journey to ensure that families and children living with autism continue to receive the respite support they need to meet the joys, demands and challenges of raising a child with ASD

  

   
The Georgian Bay Land Trust (GBLT) is a leader in land protection on the eastern shore of Georgian Bay and the North Channel. We educate our diverse community members about the delicate nature of the area, and also actively encourage their involvement in its protection. If you are passionate about Georgian Bay, join hundreds of other like-minded people as we walk, run and raise funds to support preserving our unique archipelago!
 

  

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