Banner for PaceBook 2013
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   Join 25,000 runners from 60 countries in an UNFORGETTABLE Toronto experience!
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Do you have a plan?
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Most of us plan a driving trip with certain stops along the way - cities, tourist spots, rest areas, great views. We could just jump in the car and drive and see what we will see from the highway but when we plan a trip well in advance we learn about cool spots to see or visit. We know how much driving we'll do each day and we book accommodation or attractions. It's thought out so we get the most out of it.

 

The same, as you knew we were getting to, goes for preparing for a marathon or half marathon. To get the most out of it and yourself, you need a plan or training schedule, your 'itinerary' to a successful race.

 

So do you have a plan in mind? Once you've registered for Waterfront, you have access to free training schedules on our website. Go to the 'Training Programs' page and choose your program from the variety offered. All plans are well thought out 'roadmaps' to your goal.

 

Do you have a time goal in mind or hope to qualify for Boston (this is a great race to do it at)? You may need a custom training plan suited to your lifestyle and training regimen that targets you even more specifically. You may need a training group to do speed sessions or long runs with.

 

No matter how you do it, without proper preparation you may wander around aimlessly, unfocused and unchallenged. Plan to get a plan.

  
Train With Us!

  

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 #2

Date: Sunday, July 7

Location: Yonge Street Running Room

Distances: Marathon-13k, Half-7k

 

Tune-Up Run # 3

Date: Sunday, July 28

Location: Beaches Running Room

*This Tune-up Run has a $30 entry fee with $20 going to Toronto East General Hospital Foundation

www.canadarunningseries.com/jazz/

 

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

 

Volunteers Appreciated
   
Do you know somebody who can't run STWM this year? There are plenty of VOLUNTEER opportunities available - join the race from the other side!

 

Positions to fill (adults preferred):
- Course marshals
- Kit pick-up
- Finish Line

 

Positions to fill (high school students welcome as a school group or individually):
- Water stations
- Race Expo
- Kit Stuffing

 

Visit our 'Volunteer Page' for details and to sign up.
  
   
Our fantastic sponsors!
Tips from a 60-marathon plus veteran!
Building the Base

 

My marathon and half marathon programs become progressively more difficult each week. runner pyramid

 

Successful adaptation comes as a result of intelligent progressive overload. This progressive overload combined with rest days improves your muscular, skeletal and cardiovascular systems as you become a marathoner. The hard days challenge you, the easy days provide rest and allow for regeneration. Hard days are the hill runs, tempo runs, and speed and long run days.

 

The balance of the schedule is either an off day or recovery run day. Recovery runs are completed with a relaxed recovery pace. The long run is run about 1 - 1 minutes per mile slower than your planned marathon goal pace. Scheduling in rest days is as important as the tougher stuff.

 

Specificity, the principle that permits the adaptations your body makes, is based on the nature of the exercise you do. My program specifically trains you for running endurance, strength and speed.

Periodization is a build up in total mileage and in the long run distance, followed by a cutback week. Following this easy week, we build up the long run and the total distance. These periods of build up in mileage followed by a recovery week, rejuvenate you and prepare you for the next build up.

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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

     

"Great job organizing the marathon! I thought everything was pretty awesome from great cheering stations, awesome water stations, medical people were wonderful, to super job well done by baggage checks volunteers. Thanks for an awesome race. :)"

 

- Liz 

 

STWM Digital Champions Update

Digital Champions Joanne Krol and Lisa Davidson are the latest contributors to the "Road to #STWM" blog. Joanne discusses her love for running as she trains for STWM in Victoria, BC, while Lisa explains how practicing yoga can significantly improve a runner's performance. Connect with Joanne, Lisa and other Digital Champions on Twitter and visit the STWM blog for all the latest updates!

 

Walt's Running Room Tour


STWM Ambassador Walt is now on the road, stopping by Running Room locations across Ontario! He visited Bramalea, Whitby and Kingsway locations last week and photos are up now on Facebook. Next he'll be dropping by Markham this Sunday, June 23rd, along with stops in Kingston on June 26th, Peterborough on June 27th, Yonge Street on June 30th, Barrie on July 3rd, Oakville on July 4th and Burlington on July 7th! Don't miss out on the chance to get your hands on some official STWM gear provided by Brooks and hundreds of "In Training" shirts!

Scotiabank Charity Challenge 2013

charity 2012    

Last year over $4.3 million 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: 
 

     

For the past eleven years, we have raised funds and supported Buddhist studies at the University of Toronto: lectures, conferences, credit courses; and we now sponsor seven courses in the Buddhism, Psychology and Mental Health degree program. The funds you raise in the Scotiabank Toronto Waterfront Marathon/Walkathon will go to sustain and grow this program.

  
    
Canada ALPHA Educational Fund strives to promote global awareness of the history of WWII in Asia as well as its significance to human rights education and racial harmony. Help continue the amazing work of the many projects currently running in Toronto and with our sister organizations by joining the Canada ALPHA Educational Fund Team. With your support, it is possible for us to fulfill our mission.

 

 

    
The Canadian Pemphigus and Pemphigoid Foundation is a national not-for-profit charity that was founded in August of 2008 to support Canadians through the diagnosis and treatment of pemphigus or pemphigoid diseases. Through our participation in the Scotiabank Group Charity Challenge at the Scotiabank Toronto Waterfront Marathon on October 20, 2013, we seek to raise funds that will allow us to continue our work and take it to a new level.
 

 

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. | RCP International | 264 The Esplanade | Toronto | Ontario | M5A 4J6 | Canada