Banner for PaceBook 2013
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    Only 6 Weeks to Go Until the Canada Running Series GRAND FINALE - STWM 2013!
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What's in YOUR backpack?

   

soldierWe aren't, of course, referring to an actual backpack like that shown. We're referring to the 'mental' load that you may be carrying. Are you worried and fretting about running related things - can I even do this marathon or half, have I done the right training, am I wearing the right gear?

 

Or are you worried about work - impending projects, issues with a boss, new challenges?

 

Or maybe you're thinking about family & personal issues - a sick loved one, child problems, finances, marital issues?

 

You see how any one thing can weigh down your mind but how a number of them can make for one huge backpack that is way too heavy to carry during your race? 

 

Before you do long runs, and definitely before races, you can lighten your 'mental load' by thinking about those issues that are weighing you down and figuring out ways to deal with each one.  Coming up with even a 'bandaid solution' to each can strengthen your confidence and improve your well-being. Imagine going to a race where all you have to worry about is double-tying your laces and what hat to wear?!

 

"It's a long, long road, with many a winding turn..." so don't worry, run happy!

 

Train With Us!
  
Final Tune-Up Run,
THIS Sunday, Sep. 15, 8:30am
Liberty Village, Toronto
with Reid Coolsaet! 
  
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 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:

Chris Chivers, Milton

Chris Chivers

Marathon Pace Bunny for 3:35 Continuous

Pacing his 2nd Waterfront Marathon but has participated five times. He was thrilled to have finished within 47 seconds of his pace time in 2012. Veteran of 28 marathons. His three most memorable running experiences: qualifying for and participating in the 2010 Boston Marathon, running his personal best of 3:04 in Victoria, BC and completing the 2013 Bermuda Triangle Challenge this past January. A proud and honored Running Room Marathon Clinic Instructor since 2011. Read more...

Shawna Rossi, Toronto

Shawna Rossi

Half Marathon Pace Bunny for 2:45 Run/Walk

Running Room Coach and 16-time half marathon Pace Bunny plus has done 7 fulls and over 40 half marathons. Runs for bling. Triathlete and Ironman 70.3 Muskoka finisher. Known as the Fashionista Running Chick. Easily transitions from 6 inch stilettos into running shoes.

 
  
 
Meet the STWM Staff! 

Erin Morgan   

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Operations Manager

Erin is currently in her second year with Canada Running Series, working in venue and post-race operations. Her favourite part of race day, both as an organizer and a runner, is the feeling she gets at the end of the day - "it's the greatest sense of accomplishment".  

Brenden Williams   

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Registration, Packet Pickup & Elite Athlete Coordinator 

Brenden is now in his third season at Canada Running Series. He started as the Registration and Packet Pickup Coordinator and added the Elite Athlete Portfolio in 2012. He received his specialized diploma in Event Marketing Management at Seneca College and eventually earned his position after volunteering numerous times with CRS. In addition to working for CRS, Brenden helps officially time adventure/mud races, long distance running events and triathlons with Sportstats. Brenden's first race was the Around The Bay 30k Relay and has been running ever since. During his summers, he plays in a competitive baseball and beach volleyball league.

   
Our fantastic sponsors!
Tips from a 60-marathon plus veteran
Running Surfaces

 

The Scotiabank Toronto Waterfront Full and Half Marathon are run on the road, so most of your workouts should be done on the road to best simulate race conditions.

 

But try a few runs on grass, gravel, sand and mud trails which are more demanding than road running. The muscles in the lower leg have to work harder to maintain stability on the uneven surfaces, while with each step you have to lift your foot higher to clear the trail. Your agility will improve, as you need to move laterally more often and get used to changing directions to avoids rocks, roots, and puddles on the footpaths.

 

Check out some of the spectacular trails in Toronto's Don Valley, or Sunnybrook or Cedarvale Parks or in your own neighborhood. Spark up your overall sense of well-being. The fresh air, peace and greenery are better for you than artificial light, loud music and sweaty crowds.

 

A run in a natural setting has a positive effect on your mood and helps you to feel alert and revived. Use a speed distance monitor to track your distance and pace or better yet run for a given number of minutes at your programmed pace.

 

 

 

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

null Coming soon: 6 exciting and inspirational videos featuring some people you won't want to miss at STWM! Stay tuned!


Buy your STWM Merchandise Online! 
2013 STWM merchandise from Brooks is now available online at the STWM Store! Proudly show off to your friends, family and colleagues that you are running in the 2013 Scotiabank Toronto Waterfront Marathon!

STWM In-Training shirts are now available to purchase online. These shirts will sell out quickly so get yours now for only $5!


Make History and Break a Guinness World Records Title! 
Guinness World Records & STWM have once again come together to provide runners the opportunity to make history with record verification on race day! Last year Stephane Hetherington, dressed as Flash, broke the record for fastest marathon in a superhero costume, coming in at 2:33:58. Paul Statchuk broke the record for fastest marathon dressed in ice hockey gear - hockey stick included - when he crossed the finish line at 4:08:43.

If you'd like to be part of record-breaking history at STWM this year, email press@guinnessworldrecords.com no later than October 1, 2013!  

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Connect with your Fellow Runners! 

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, stopping by Queens Park, Pickering and York Mills. Pictures from these stores are up now on Facebook. Catch up with Walt at one of these final three locations!

 

North York - September 15 
Dundas/403 - September 18 
London - September 24 

 

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

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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:    

  

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Learning Disabilities Association of York Region provides services to children, teenagers and adults living with a Learning Disability and their families. Not simply an event that raises funds, STWM is a chance for our sponsors, family and friends, and members to work together and train for a goal towards raising money for a cause that is important to them. You can help us both bring awareness to our cause and provide resources to those affected by LDs and ADHD in our community by signing up friends & family for STWM!   

    
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Lung Cancer Canada (LCC) is a national charitable organization comprised of health care professionals, private citizens, cancer patients and family members whose lives have been affected by lung cancer. We are the only organization in Canada dedicated to providing comprehensive educational materials, advocating for improved patient treatment and early detection. Ongoing research is critical in the area of lung cancer and LCC has a newly dedicated research fund to assist in the advancement of lung cancer research. Join us at STWM! 

  

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Lupus is an autoimmune disease, a type of self-allergy, whereby the patient's immune system creates antibodies which instead of protecting the body from bacteria & viruses attack the person's own body tissues. Lupus Ontario is a team of caring and enthusiastic volunteers and staff who are passionately committed to helping those with lupus live longer and better by raising funds that deliver vital support, education, awareness and research. Register to Walk, Run or Wheelchair the 5km, Half Marathon or Full Marathon and support Lupus Ontario!
 

  

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