Off to a good start?
You're a few weeks into your training program for the Waterfront Marathon. As if you're in the race itself, what do you need to be aware of at this point?
Overtraining. Solution? Do as little as possible. Meditate in place of running. 'Om' yourself instead of run yourself into the ground.
Fat. Your body needs it as muscle fuel for endurance activities. So when you're at the grocery store picking out potato chips, make sure they have the highest fat content possible.
Stretching. Highly over-rated. Not needed. You are a fine-tuned race horse so the risk from stretching is that you could tweak a tendon, mash a muscle, irate an IT band. Just say no.
If you're nodding your head in agreement right now, you ARE the weakest link. We're kidding of course about all three.
Nothing replaces a run like a run. Good fat comes in healthy foods, bad fat comes in the junk like those chips! We aren't stretching the truth when we advocate stretching as a tool to healthy running and better recovery after a run (and of course YOGA helps too).
Now that you know this you're back in the race!
Train With Us!
Next Tune-up Run, July 28
Beaches Jazz Run - Sold Out
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 # 3 [sorry, sold out... if you want to run with people, go to any Running Room group run, Sundays at 8:30am]
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
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:
Carla Miceli, Oakville
Marathon Pace Bunny for 3:55 Continuous
Pacing her 8th Waterfront Marathon... Carla is a three-time Canadian National 100K road race female champion!
Peter Gatto, Toronto
Half Marathon Pace Bunny for 2:15 Continuous
Waterfront Pacer 8 times... Has done 5 marathons including NYC. 13-year member of the Hogtown Hash House Harriers
Our fantastic sponsors!
Tips from a 60-marathon plus veteran
Tips for Getting the Right Shoes
Motion control shoes, for runners whose feet roll in, have low arches, knees move towards each other in a bending position. Foot strikes on the outside of the heel and rolls inward excessively. This runner needs a firm midsole and a sturdy heel counter.
Cushioning shoes are for runners whose feet roll to the outside, arches are high or rigid, and knees stay neutral or move outwards through foot strike. They wear their shoes on the outside of the sole. This runner should wear a cushioning shoe with a flexible forefoot and no motion control features.
Stability shoes are for runners with a normal sized arch, lands on the outside of the heel and then moderately rolls inward. They have a semi-flexible arch and their knees roll in slightly when bent. Require extra cushioning and some degree of stability no excessive pronation.
The fit of your shoe is most important it should fit snugly particularly in the heel cup if you want to avoid ankle and knee problems. You should be able to wiggle your toes at the front of the shoe.
And as noted last week, minimalist shoes have their place on the shoe wall for
mid-foot strikers who need less midsole cushioning and thus find that they have fewer lower leg injuries/issues when they wear them.
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.
Mike provides some insight and tips to help prepare your mind for those moments of self-doubt:
How to Train Your Mind for a Marathon
Be sure to connect with Tina, Mike and other Digital Champions on Twitter and Epilogger. Visit the STWM blog for all the latest updates!
Metro's Couch to 42k Blog!
Five Metro Toronto staff members are in the middle of training for their first marathons at this October's Scotiabank Toronto Waterfront Marathon. Follow along on the Couch to 42k Blog as they provide regular updates on Training, Gear and Motivation.
Walt's Running Room Tour
STWM Ambassador Walt is now on the road, stopping by Running Room locations across Ontario! He's made stops all around the GTA so far and photos from these dates are up on Facebook now.
Don't miss out on the chance to get your hands on some official STWM gear provided by Brooks including hundreds of "In Training" shirts! See Walt:
- tonight, Thursday, July 25th - Stoney Creek
- July 28th in High Park
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:
Victorian Order of Nurses
Join Victorian Order of Nurses (VON) as we walk, run and wheel our way to the finish line! This will be our second year participating in the event and we need your help to meet our fundraising goal of $10,000. Your support will help raise funds to ensure that individuals in the GTA have access to VON programs like in-home healthcare, functional fitness for seniors, meals-on-wheels and mental health support, just to name a few!
Water Ambassadors Canada
Water Ambassadors Canada helps provide clean water by drilling/repairing wells, installing purification systems and distributing filters and teaching hygiene. Let's get a bucket and sponsors and walk so that we can all do something for water in 2013!
Asian Community AIDS Services
Join the ACAS team as we walk or run to raise much-needed emergency funds for HIV+ service users at ACAS. This emergency fund will be used to directly support HIV+ individuals with medical and food expenses, living expenses (e.g. hydro and phone bills), translation services, etc. Come make a difference in someone's life when that help is most needed.
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!