Let the 2023 VIRA race season begin: Steve Blacklocks’ tales of post-race caloric replacement therapy

Harriers Pioneer 8K: BC 8K Championships


For us mid to north island runners, the day began early with a 6:45 AM bus departure from Courtenay. I would like to give a big shout-out to Derek Kaufman from Run to Beer Comox Valley (RTBCV) for organizing the bus and allowing a great group of approximately 40 runners from Comox Valley Road Runners (CVRR) and RTBCV clubs to ride in style down to North Saanich. 

Harriers Pioneer 8K start Run to Beer Comox Valley’s Natalie Wright in the foreground #395. Photo courtesy of Steve Blacklock.

Advantages of taking the group coach bus

Restful: Close your eyes. Visualize the upcoming race. Or just have a nap.

Social: Have some fun conversations, our bus even featured a friendly in-transit trivia contest.

Green:  Reduce auto emissions and traffic on the road.

Economical: Bus cost was certainly cheaper than fuel and/or hundreds of kilometres of wear and tear on your vehicle and tires.

Safe: Seatbelts on the bus and the ability to have a beer (or two) after the race.

Private washroom: Though admittedly not the most pleasant toilet experience.

Secure: The bus was locked during the race, so phones and wallets were safe.

I would encourage all you South Island runners to jump on board the bus organized to head north for the upcoming Comox Valley RV Half Marathon and the McLean Mill 10K in Port Alberni.

The Pioneer 8K was my first run of 2023, I spent pretty much all of December attending holiday parties and despite my intentions to get some training sessions in…

…it simply didn’t happen. 

So, I implemented the good old “start slow….then fade” race strategy. I really enjoyed the energy and the rolling 8K course was great. In a surprising turn of events, my final kilometre was my fastest of the day and that bodes well for the future. Thank you to PIH, sponsors, volunteers, and VIRA for putting on a quality event.  ‘Twas a great day with some really amazing runners in attendance.

Run to Beer Comox Valley. Photo courtesy of Steve Blacklock

Post-race our coach bus made a critical stop at the Prairie Inn Pub on the way home. Post race pub lunch is an essential part of VIRA racing for many, especially the RTBCV group.  Established in 1859, this pub featured a genuine neighbourhood pub decor and hearty and wholesome comfort food which really hit the spot. Hoyne Brewing ‘Dark Matter’ was a popular beer on the menu too.  Always important to think about caloric replacement after racing.

Cobble Hill 10K

What a fantastic day we had for the Cobble Hill 10K. Is it just me or do these races seem to be getting bigger and more popular?

There was truly spectacular winter weather for the 10K and I really loved the new course, though, for the second race in a row, I heard a bit of whining about an uphill finish. Maybe I should be adding in some hill interval training soon?

[editor’s note: The final 2K are downhill, Steve may have enjoyed a Dark Matter early for this race].

For the second event in a row, my final kilometre of the race was my fastest and while not ideal. It’s good in these early January races, knowing I am drastically under-trained, to just try and maintain an easy cruisy rhythm. This way I may enjoy more of being “out there” in the mid-to-back of the pack. For the second race in a row, I managed to break the top 30 in my age category. 

It was so great to see my fellow CVRR and RTBCV teammates out on the course too. I saw my friend Livia just in front of me with 500m to go, I love trying to track down my running buddies on the course and then try and go wheezing past them at the line. Not whizzing…. WHEEZING.  Try as I might… Livia could not be caught. Next time Liv. Next time.

Post-race featured our annual visit to the Cobblestone Pub for caloric replacement therapy. I truly love the smell of Voltaren anti-inflammatory gel combined with the smell of beer. I highly recommend the Buffalo Chicken Wrap with fries. There was Hoyne Brewing ‘Dark Matter’ beer on tap too. Delicious.

#214 is Doug Pickard, member of Lost Runners Society and Run to Beer Comox Valley. Photo courtesy of Steve Blacklock

Thank you so much to Ceevacs Road Runners, all of the sponsors, volunteers, and VIRA for a fantastic day. It takes a small army to run a successful event. We are all so lucky to have these fun opportunities for competitive recreation on Vancouver Island. Time to start upping the mileage for the 12K and the 21.1K half-marathon coming up fast!

Next race is indeed the Cedar 12K in Nanaimo.

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Mena’s joy of racing at the Cobble Hill 10K expressed as gratitude to her fellow runners

Hello Runners,

I want to begin by sharing with you that I feel participating in the Vancouver Island Race Series alongside elite-to-recreational athletes is an honour.

The truth is, my primary sport was on the ice, and shortly after retiring from show skating, I needed to channel my passion for physical activity in a new way. I fell in love with my running for many reasons, may be like some of yours; the flexibility of the 24-hour open gym — I could go anytime, the variety in the scenery and soon the opportunity to create a space for others to enjoy this common passion. The sport of running is unique. What other sport combines elite, recreational and potentially first-time participants into the same race?

Now that I am officially classified as a middle-aged athlete, I thought I would share with you my Cobble Hill 10K experience.

Right from the start line I embraced gratitude. I am so grateful to be able to be physically active in a beautiful place. A huge thank you to all the residents of Cobble Hill who welcomed us to their beautiful neighbourhood and for flattening out most of the hills ;)…! 

My performance? Well, I now gauge performance by “lived experience” and no longer watch the clock, but I do anticipate with joy kilometre markers or a safety vest-wearing volunteer as I pass by, cheering me on and pointing me in the right direction. Thank you to all the organizers and the impressive group of volunteers and sisters.

Years ago, my passion for physical activity led me to create a group called Sole Sisters Victoria, and still to this day we continue to meet in groups, clinics, and strength train together. At Cobble Hill, there were five of us Sole Sisters out there on the course.

A sister’s mantra is to begin celebrating right from the start line because we all know that is the hardest place to get to. I will go as far as saying, I really enjoyed this event, pushing myself with an edge of tenacity. Now do not misinterpret that, it still hurt. However, as we all know, seeing the final arch at the line melted all the pain away and shortly after, really just simply wanted to do it all over again (maybe not right away — you know).

My post-race event routine is always to turn around and run back to find the next sister in sight. it is like participating in multiple events all on the same day as I get to celebrate their finish lines with them. It truly is an honour.

So, what did the last 72 hours involve? My recovery run on Monday was enjoyed on my stationary bike and then an upper body gym workout with lots of water throughout the day. I did a short run on Tuesday and with amusement questioned how I ever managed 10K. The legs felt heavy, but I knew a good stretch and a soak in the hot tub would rejuvenate me.

So, what is the real message that I want to share with anyone who has endured reading this to the last line? Being physically active is a lifestyle choice however you choose to live it.

The beautiful sport of running, welcomes all levels of athletes to participate in community events. It truly is inspiring.

And what is my favourite part about participating? Cheering on a fellow runner. I know they are working, just as hard as I am, despite the rank in which they finish before or after me. We are each pushing ourselves to a place of discomfort and together, it brings us comfort when we hear our name as we approach the finish line.

Thank you to the Vancouver Island Race Series for bringing us all together!

Enjoy the next race, Sunday, February 12 at the Cedar 12K

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Run tall! How runners use process cues to be their own best coach

Even after 40 years of running, I spend time in every training session paying attention to my form. I do quick scans for tension — working on being relaxed through my neck and shoulders and arms, tall in my trunk, and quick and smooth in the way my legs are moving. And I am thinking about my feet tapping lightly on the ground as I run. I coach myself with process cues: short descriptive words or phrases that remind me to focus on things I can control.

Lucy Smith
Lucy Smith

If you can pay attention to being your most efficient self, and doing the best work you can do in that moment, you can also start to re-program negative and fearful thoughts into an empowered way to run and walk. For example, if your mind starts to wander to how tired you are, you can bring it back by reminding yourself of a process cue. This breaks the thought loop and helps you run better. Some of the most effective process cues work to reinforce a tall relaxed posture and good technique that promotes efficiency.

Here are some posture cues you can try out in your next training session or the at Cobble Hill 10k. If you are new to process cues, I suggest you only pick one or two for each session.

The process cues

Run tall: Imagine that a string (like on a Marionette) is attached to the top of your head and is pulling you upward. This will help you maintain an erect, but not tense posture. 

Look ahead: Look to where you want to go, this will keep your chin up, and your upper body tall Look ahead to objects or points up the road. Trust your peripheral vision to sense obstacles and avoid looking down. This will help you to run taller and avoid stress on your neck and back.

Quick feet: You want to have a light touch on the ground, with a light impact. Think of your feet tapping, gliding, propelling you forward, with quick and light steps.

Relaxed arms:  Have a relaxed and natural feeling to the bend to your arms. Try to avoid too much crossbody swinging. Hands should have no tension.

Relaxed shoulders: Your arms will swing more freely, and you’ll avoid upper back and neck tension.

As the hours count down to the race start, keep breathing, keep smiling (at least inside), and rest your body. Above all, if you are feeling a bit anxious, don’t berate yourself for feeling anxious. Switch your thoughts to these things you can control.

And one final pre-race calming tip for those of you still thinking about nerves: five minutes before the start, when you are waiting nervously with every other nervous and excited runner, take 4-5 full deep slow breaths in through your nose and out through your mouth.

See you out there!

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Meeting my 20-year-old self after overcoming RED-S

Hey, Vancouver Island Race Series community!

My name is Ellen Pennock and I am a 2023 Vancouver Island Race Series ambassador. After each Island Series race, I will be sharing my experiences at each event including the highs and lows that come along with toeing the start line. I hope that you may find some parallels between our experiences, get inspired to keep stepping outside your comfort zone and feel permission to celebrate your own personal victories.

A little bit about me

I moved to Victoria from Calgary in 2011 to train on the Canadian National Triathlon team and I fell in love with the Pacific Northwest. My international triathlon career lasted 10 years and included the following highlights:

–   2014 Commonwealth Games team member

–   2013 U23 World Championship silver medallist

–   Paratriathlon guide to Paralympian Jessica Tuomela

–   2015 Pan American Games with a sixth-place finish

However, I think possibly my greatest claim to fame may be holding the 20-24 Bazan Bay 5K record 😉.

Why I’m running the 2023 Island Series

Although I retired from competing in triathlon in 2020, it turns out I still love to challenge myself, connect with the running community and feel that competitive drive. So when the new team competition VIRS CUP was introduced, I wanted to help my team (Esprit Run Club) go for the cup.

On a personal level, I have a goal in 2023 of running faster than my 20-year-old self at the 10K (34:40), which is an arena I never thought I would ever even be close to.

Let me explain…

Ellen racing in the 2023 Harriers Pioneer 8K, BC 8K Championships. Photo credit: Joseph Camilleri

In 2015, I began to experience symptoms of what is now known as RED-S (relative energy deficit in sport) due to low energy availability (LEA). I lost my period, had a higher rate of injury and my performance began to decline significantly. It took a big emotional toll. Additionally, I experienced heightened anxiety, bouts of depression, lower confidence, and a loss of identity as a “high-performing” athlete. One of the hardest things was that running never felt “good” anymore — I felt uncoordinated, awkward, and heavy-legged. I quit the sport in 2016 at the age of 23. I then attempted to make a comeback the following year but never returned to the same level. It was a confusing, lonely and quite frankly it was a heartbreaking journey.

By the time I officially retired in 2020 at age 27, I had fully come to terms with the fact that the fastest I’d ever be was when I was 20 years old. And I was mostly at peace with that.  

Fast forward to 2022: I joined Esprit Run Club after my good friend Meg Lewis-Schneider encouraged me to get back into some running. It was really fun, the group was great and our weekly Wednesday sessions quickly became the highlight of my week. The craziest thing of all was that I started to feel “good” again. My paces started to enter the territory of my previous 20-year-old self as well.

So in 2023, my goal is to run as close as possible to the 20-year-old me. To prove to myself that it’s possible and to show others (especially younger girls) that you can come out of those tumultuous young adult years stronger and more resilient if you stay patient and keep believing in yourself.

I think my best chance of running under 34:40 will be at Sun Run in April. Running the Island Series races will be the perfect opportunity to practice pacing, get back in the racing mindset, and have a lot of fun with the Victoria running community as well.

As for Pioneer 8K, it was great seeing everyone on the race course. I especially loved the stretch of road before and after the turn around where I got to say hi to so many familiar faces. I’d say I was moderately happy with my race but will need to run faster to get closer to my 2023 goal.  

If anyone reading this has experienced or is currently experiencing RED-S and/or LEA, please do not hesitate to reach out to me. I know firsthand it can be a lonely journey and it doesn’t have to be that way.

I can’t wait to see everyone again at the Cobble Hill 10K. Good luck with your training!

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Natasha Wodak and Thomas Nobbs win 44th annual Prairie Inn Harriers 8K

Media Release

Natasha Wodak and Thomas Nobbs win 44th annual Prairie Inn Harriers 8K

For immediate release — North Saanich, BC — The 44th running of the Harriers Pioneer 8K kicked off the 41st annual Vancouver Island Race Series as well as the BC Super Series on Sunday. Participants enjoyed near-perfect race conditions. The race is also the provincial 8K championships.

Vancouver-based athletes Natasha Wodak and Thomas Nobbs won the women’s and men’s races respectively.

Wodak won for the ninth time in 10 attempts at the Pioneer 8K. The one time she did not win, she finished second.  Sunday, Wodak, took the lead at mid-way and finished strong in the time of 26:20 to set a new masters (plus-40) age-group event record. She currently holds the course record of 25:55 and the event record of 25:28, which is an all-time Canadian best time for the distance.

Photo credit: Joseph Camilleri

Wodak currently holds the national marathon record from Sept. 2022 where she clocked a 2:23:12 performance in Berlin. The two-time Olympian said, “It was a great day at the Pioneer 8k. The rain didn’t dampen anyone’s spirits — everyone was racing hard and having fun! It was great to be a part of my favourite 8k again.“

Wodak next races the Houston Half Marathon, where she once held the national record of 69:41. On Sunday, Jan. 15, she may attempt to take back the record which now sits at 69:38.

Finishing in second place was fellow Olympian Genevieve Lalonde who clocked a 26:35. Lalonde holds the national 3000m steeplechase record at 9:22.40. Taking third was Kate Ayers with her finishing time of 27:24. The performance represents a new personal best for the Victoria-based runner. She previously ran 27:54 in the same race two years prior.

Thomas Nobbs, a former University of British Columbia Thunderbird was taking his first run at the 8K distance. He came into the race with a 10,000m best of 29:31.68. Sunday, he clocked 24:01 for the win.

Photo credit: Joseph Camilleri.

“It was such a blast getting to witness the energy of the Vancouver Island running community while briefly coming up for air in a big training block,” shared Nobbs. “I wanted to race this a little smarter with even splits all the way through the race and just rode the atmosphere of the other racers cheering me on during the second half. Was much more fun to run on my own effort and see who may or may not be there at halfway into race.”

Finishing second was Jaxon Kuchar who clocked a 24:27 finish time. Gabe Van Hezewijk took third in the time of 24:57. Both athletes compete for the University of Victoria Vikes.

The top junior U20 runners were Kuchar and Ella Ballard with her 28:48 clocking. She took ninth in the women’s field.

Roslyn Smith who was competing in the 75-79 age category was the fastest age-graded runner on the day at 96%, one percent faster than Wodak.

Olivia Lundman from Lanztville, BC, a national-level race walker, finished second in her 20-24 age group while walking. She clocked a 37:45 finish time.

There were 619 finishers, which is the most in nine years and the 11th most in the event’s 44-year history.

The next race in the eight-race series is the Cobble Hill 10K happening Sunday, Jan. 22. Information about the series is available at www.islandseries.org.