Banner for PaceBook 2013
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    Canada's #1 BIG CITY Marathon is Just Around the Corner!
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How's that mileage?

   

sorry dog

 

Have you been getting your weekly mileage in?

 

Okay, 'fess up...

 

Last weekend, at least in the Toronto area, it poured on Saturday morning.  So did you do your long run in the rain or did you wait until Sunday to do it?

 

Hands up if you didn't do it Saturday because of the rain NOR Sunday because of other commitments? 

 

There IS something to be said for 'rest' weeks where you do less mileage.... oh, so that's what you did, you had a 'rest' week.  

 

Long runs are your most important runs right now so strive to get them done no matter what the weather.  Don't be a guilty puppy.  

 

 

Celebrate With Us!
  
Join us for
The Friendship Run
at the Running Room
Saturday, Oct. 19, 8:30am
Downtown Yonge St. store Toronto 
   
9:00 am - Friendship Run (5k)

 

Where: Downtown Yonge Running Room
Colony Bldg. (Wellington St. & Yonge St), 53 Yonge St., Toronto
  

 


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:
 

Aaron Putman, Ajax

Half Marathon Pace Bunny for 1:50 Continuous 

  

An experienced runner who now enjoys duathlons. In the past few years he has moved more towards pacing than racing as he enjoys meeting new people. Paced the 3:30 marathon in Ottawa, the 1:45 at the WIN half marathon, and the 1:40 at GoodLife half marathon this year. In 2011 won the pace bunny "carrot" for pacing a perfect time for the Scotiabank 1:40 half marathon position. Aaron will chat with you on the run but won't take offense if you're not into it.

Read more...

 
Kyla Werrett, Mississauga
Half Marathon Pace Bunny for 2:15 Run/Walk

 

She has a passion for running and encouraging others to lead active lives. Seeing you cross the finish line on your time goal brings a smile to her face and touches her heart. A veteran of many 1/2 marathons (Scotiabank several times), a marathon and many triathlons. A marketing specialist who also likes to hike, camp, read books and enjoy her friends' company.

  
Meet the STWM Staff! 

Charlotte Brookes     

Event Director  

Charlotte Brookes has been involved in the running industry in some way or another since diapers.  She started off at the age of 5 grouping 4 safety pins together and putting them in race kits (there is a technique to this... if you want to know, just ask, she loves showing people!).  She can remember the first time her dad, Alan Brookes, let her register someone for a race at the College Park Runners Choice store. She was probably around 8 or 9 years old at the time.  She got all their information, registration fee, handed them their t-shirt and sent them on their way.  She was so excited until she realized she forgot the most important part...their RACE BIB!  She has been trying to make up for that mistake for the last 21 years! She joined the CRS team officially in 2005 and hasn't looked back since.  She has had many different positions and responsibilities over the years from Registration, Packet Pickup, Distribution/Marketing, Volunteers, Event Planning, etc. Most recently, she has moved into the Event Director role and is loving this new and exciting position! She is looking forward to meeting all of you on October 20th!  

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

How can I run my Target Pace in the Marathon when my Long Runs are Slower?

  

Slowing the long runs down helps you recover faster, still gives you the desired endurance training effect and dramatically lowers your injury risk. You have plenty of hills, intervals and tempo runs to run at race pace or faster to give you the speed.

 

If you ran your long runs at nearly race pace, you would need almost one day per kilometer (a full day per mile) to recover. It would take you 20 days to recover from a 32k (20-mile) training run. By slowing your pace by 15 to 20 percent, you will find that within a day or two you are ready to train hard, allowing you to do quality strength or speed work. 

 

 

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

On the Road to STWM Episode 2: Ed the Legend
On the Road to STWM Episode 2: Ed the Legend

Check out the latest amazing individual "On the Road to STWM"! The legendary Ed Whitlock will be running his 7th Scotiabank Toronto Waterfront Marathon on October 20th!!
 

Enter Today for your Chance to Win!

All those registered for STWM have an opportunity to win a FREE 7 Night Cruise for Two from Celebrity Cruises! Be sure to fill out the entry form online here
 
Introducing the STWM Stars Program!  

The STWM Stars Program was established to reward the loyal runners who have completed multiple Scotiabank Toronto Waterfront Full Marathons. This year, all those running their 5th or more STWM full marathon in 2013 will receive an STWM Stars beer mug sponsored by Mill St. Brewery. These gifts can be picked up at the Running, Health and Fitness Expo on October 18 and 19!

  

Connect with your Fellow Runners! 
Digital Champion Stephanie McAulay will be running this year's marathon with a team in support of Epilepsy Halton Peel Hamilton. In her latest blog post she shares how living with Epilepsy is like running a marathon. "Epilepsy Halton Peel Hamilton is like my water station, my cheer station. They are there whenever I need them with words of encouragement and the resources to get through any situation."

My Silent Marathon

 

The 2013 Scotiabank Toronto Waterfront Marathon is less than a month away and the #STWM community is buzzing! Thousands of 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! 

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:    

  

      

FLL cordially invites you to "Walk with God" by taking part in the Scotiabank Toronto Waterfront Marathon on October 20, 2013. All proceeds will be used to produce TV and Radio programs to spread out God's love, promoting positive and charitable messages and values among the Chinese community in Toronto and over Canada. Our programs also promote cultural harmony, through spiritual nourishment and the integration of both Chinese and Canadian cultures.     

    
     
The Shayam Kaushal Charitable Foundation was created to honour the memory and philanthropy of Shayam Kaushal, an avid runner, who valiantly battled osteosarcoma (bone cancer) for eight years and succumbed to the disease in 2009, at the age of 40. It is our mission to raise money for worthy causes and spread Hope, Strength and Determination to those in need. Shayam lived his life by those three guiding principles and inspired those around him to carry on that legacy forever. Since 2009 the Foundation has raised and donated money to such worthy causes as cancer research at Mt. Sinai Hospital, The Terry Fox Foundation, and most recently, Autism Ontario. Join our team or sponsor a participant who is already committed to the run!

    

  

   
H.O.P.E = HEAL OVERCOME PROTECT EDUCATE
The Children's Aid Foundation wants you to join "Team HOPE" at the STWM on October 20th and help us support victims of child abuse in Canada.
The Foundation funds life-enriching, education and abuse prevention programs which give these children skills and hope for a promising future. Our goal is to raise $75,000 this year for abuse prevention programming and we need your support! 

  

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