Banner for PaceBook 2013
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Only 14 Weeks to Go Until the Canada Running Series GRAND FINALE - STWM13!
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Are you getting enough fluid?
 
glass of water We did say 'fluid' you notice and not just water. Few of us can drink gallons of just water in a day, we like to have a bit of flavor sometimes.

 

So that leaves a lot of options - coffee, tea, pop or soda, juice, sport drink, mix drinks like Koolaid or frozen lemonade, and some may even like the odd beer. The point is, when it's hot your body needs more fluid. And if you've exercised in the heat, in needs even more.

 

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So don't deny it, drink. Get those honkin' big cups out and enjoy your favourite drink. Please drink and run responsibly.

 

 

  

 

Train With Us!
  
Next Tune-up Run, Aug. 18
  

  

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 #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:

 

Daniel Cross, Ajax
Marathon Pace Bunny for 3:45 Continuous

 

Has run 53 marathons since 1999 including 10 years in a row in Boston... Carried the Olympic Torch in 2009 in St. Catharines for the Vancouver Olympics 2010 (in photo at left).  Read more...

 

 

 

Binky Wu, Whitby 

binky Half Marathon Pace Bunny for 2:15 Continuous

 

Three-time Boston finisher. Triathlete, finisher of Ironman Lake Placid and several Ironman 70.3 races. 

Read more...

 

 

   
Our fantastic sponsors!
Tips from a 60-marathon plus veteran
'Tempo' or Threshold Running

 

During tempo sessions are run at a steady pace, just hovering over your lactate threshold. About 85% of your maximum heart rate if you are wearing a monitor. If you are not wearing a monitor, it is the point at which speaking would become difficult.

 

Do not be discouraged by these hard effort runs. Take a short break to get your breathing under control.

 

These sessions increase your lactate tolerance, your capacity to exercise with high levels of lactate in your blood.

 

These sessions also improve your ability to run faster with the same energy. Tempo training uses carbohydrates for energy rather than fat; we burn more calories with the higher intensity. You improve your ability to run under stress, plus build confidence and running economy.

 

Tempo runs are an essential part of your running program. Try them with a buddy or in a group environment for some added fun.

 

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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


"Well organized event. Great energy from the crowd throughout the whole race! My friends and I travelled from Calgary and we all qualified for Boston again, whoo hoo!"

 - Jessica   

 

  

STWM Digital Champions Update

Three more great contributions to the "Road to #STWM" blog from Digital Champions Myron Kuepfer, Catherine Azoulay & Andie Clement!

 

Myron provides some valuable advice on what you need to consider when planning a destination marathon:

 

Tips for Planning a Destination Marathon 

 
Catherine reflects on past challenges, and how her positive outlook helped her reach her goals:

 

Running is a Gift

 

Andie, who will be running her fifth marathon at STWM, discusses the importance of setting goals and other key steps following registration:

 

I've Signed Up for a Matahon, Now What?   

 

Be sure to connect with Myron , Catherine, Andie  and other Digital Champions on Twitter and Epilogger. 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! Last week he made stops at Square One, Sarnia, Stoney Creek and High Park and photos from these dates are up on Facebook now. Keep an eye out on Facebook and Twitter for more dates and locations coming soon! 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!

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:   

      

The Asthma Society of Canada aims to empower every child and adult in Canada with asthma to live an active and symptom-free life. Our mission is to be the balanced voice for asthma in Canada, advancing optimal self-management, prevention, research and health care. Run for the Asthma Society of Canada and help others breathe easier!

  

     
By joining the Aurora Cultural Centre Charity Challenge Team on October 20, 2013, you will be raising funds to help support educational projects, cultural and heritage programs, free public exhibitions and community events year-round in an extraordinary historic venue!

  

   
 BFO-Toronto provides a safe and confidential setting where you can talk about how your loss is affecting your life; learn about grief, and how to develop coping strategies. By joining our "Walk to Remember" team and supporting our team through pledges for our organization, you will honour your loved one and also help ensure that grief counselling and support groups are available to bereaved children, adults and their families coping with the loss of their loved one.
 

  

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