Win 10 pairs of Vancouver Island Race Series socks by being randomly chosen for your fun team photo amongst all eligible submissions.
Must be a team competing in the 2023 Vancouver Island Race Series.
Outway brand (formerly Endur) exactly as illustrated
1. Tag or “@” Vancouver Island Race Series 2. Instagram, Twitter, Facebook (either or all three, chances of us seeing the photo are better with all three). 3. Deadline: Sunday, April 2 at 2:00 PM. 4. Add team name to photo. 5. Consider wearing team swag.
One size fits most
The random draw happens and is announced over social media at 6:00 PM, Sunday, April 2.
Vancouver Island Runners’ Association and Vancouver Island Race Series will use the photo for marketing purposes.
Additional pairs (while quantities last) will be available for $5 each.
https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg00Christopher Kelsallhttps://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpgChristopher Kelsall2023-03-23 11:37:282023-03-23 11:37:33Contest alert: Win socks with team photo submission (via social media)
I am having a good time with the Island Race Series this year. I have done four and will hopefully do two more. Or that is the plan.
I am racing, in the sense that I have a bib, and I am getting to the start line, but I have this knee thing I have to be careful of these days, and a thing called aging, so I have had to trade speed and volume for strength training in order to stay fit. It is a good trade. I am simply enjoying being around other folks who also like to race. It doesn’t really matter how fast you are, there is something about us all out there trying hard, about putting it all on the line and testing ourselves. I understand the contenders and the winners, and now I am happy in the pack. There is something that binds us all together.
I am a mother of two very active children (now adults). I raced professionally for about 30 years. I don’t think I could have chosen two less physically demanding of careers: motherhood and sport, doubling up on both for 14 of those years.
I have had my share of exhausting days, and sleepless nights, and still got up to train. I have gutted out repeat after repeat of leg burning, lung searing 400’s at the track and ridden so hard up hills for no other reason than to see how fast I could go.
Lucy Smith at 2024 Hatley Castle 8K. Photo credit: Christopher Kelsall
One day, a few summers back, my kids were at summer camp, and I was training at the local track. I was running 1k repeats off a hard bike workout. Half way through the penultimate interval, finding my stride at 700m in, I had one of those moments, where you look at yourself from the outside. As I ran though the fatigue and discomfort, willing myself to quicken my pace, run even a little harder as the discomfort increased, I realized I was completely enjoying myself. There I was running my guts out at the track, when I could have been relaxing with a coffee and a book or even getting my nails done. I wasn’t even training for an Olympics, or a world championships, or anything remotely glorious as all that. I wasn’t suffering for the sake of hitting a pace time or besting an opponent or anything so tangible. I was 45 and out there running fast for the sake of it. I know I am not alone.
I always loved the feeling of working hard. When I am at the track, or in the trails, or on the road working mindfully and gracefully through discomfort and intensity, I am so totally in my element that I am completely happy. It’s what I know and it’s who I am. It’s like being intensely uncomfortable in my comfort zone, if such a thing exists.
When I run fast now, although I am so much slower than I was at 30, I feel just as youthful, empowered, and strong. I now have a freedom and a sense of peace with running that I couldn’t even imagine at 30. The irony is that I couldn’t have the freedom to be what I am now if I hadn’t been there first. This has nothing to do with age though. It has everything to do with accepting what I love and not fighting it.
That’s why I love these races at the Island Series. Here we all are, loving the hard work we put in, loving the training and meeting up every couple of weeks at a new venue, to toe a new start line. I love that these races exist, that people come out to test and challenge themselves, I love the nervous joking on the start line and I love the relaxed laughter after it’s all said and done.
There is no substitute for the experience of training hard and racing, and that’s the truth.
Run For Joy – Lucy Smith
https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg00Christopher Kelsallhttps://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpgChristopher Kelsall2023-03-22 15:00:212023-03-22 15:04:19Why racing counts
The 2023 Comox Valley RV Half Marathon was a tremendous success on Sunday, March 19 in Courtenay, BC.
The race had the second most finishers in the 38-year history of the event with 548. The record, from 2010 saw 601 finish.
So far, the first five races of the eight-race series have had good increases in numbers with the most in a decade or more. Hatley Castle 8K had the most in seven years.
The Comox Valley Road Runners put on a good show led by race director Wayne Crowe and all his volunteers.
The next race in the series is the McLean Mill 10K. This is taking place on Sunday, April 2 and promises to be a great event. The back-to-back 10K weekends will be a fun tale of the tape. Both races are offering post-race beer.
While the Port Alberni 10K is offering a gently rolling course, the start and finish will be fun in the National Historic Site McLean Mill. Register now.
The rescheduled Westcoast Sooke 10K is happening on Easter Sunday, April 9. While some people already had plans this day, there are plenty of people who can now race because it is happening on a holiday. Guess what? Kid’s 1K Easter Chocolate Blast race is on. Register your under-12 child for $5.
The Hatley Castle 8K, the fourth race of the 2023 Vancouver Island Race Series, had a big turnout. Organized by Frontrunners Athletic Club (FAC), they saw the most finishers in seven years and the eighth most in the event’s 24-year history at 445.
@pellegustavs
The winners were Brennen Smith (Speedfarm) in 25:55 and Emily Bugoy (Mettle Heart Endurance) in 30:40. The top masters were Nick Walker (40-44, FAC) and Catrin Jones (40-44, Prairie Inn Harriers). They finished in the times of 27:43 and 30:51, respectively.
Smith, one of Canada’s top triathletes said, “The race was good training for triathlon season coming up. I am happy with how the race went and am looking forward to next Sunday’s half-marathon.”
He won by nearly a minute with teammate Martin Odendaal finishing second in 26:49. Owen Torres took third just six seconds back. For the women, it was Bugoy, Jones, followed by Mikaela Barnes in 32:10.
Comox Valley RV Half Marathon
Sunday, March 19 will see the 37th running of the Comox Valley RV Half Marathon and perhaps the all-time largest field assembled for this flagship Island Series event.
The top-seeds are Jackson Bocksnick of Victoria (Frontrunners Athletic Club). He is a former UVic Vike athlete who suffered from injuries for a few years. He is back and is training for the Boston Marathon. Bocksnick finished third during the Cobble Hill 10K clocking a time of 31:48 and will be seeking a sub-70-minute finish on Sunday and 2:20 or so in Boston.
“I will be happy with marathon pace while feeling comfortable,” share Bocksnick.
Fellow former Vike Matt Noseworthy and Smith will be toeing the line, making for a competitive lead pack in the sub-70-minute range.
Currently, the top three female athletes are Meg Lewis-Schneider (Esprit RC), Jones and Yume Kobayashi of Edmonton, who is a former national-level triathlete. Lewis-Schneider won the 2022 Cobble Hill 10K.
The Comox Valley RV Half Marathon is the fifth of eight events in the 2023 series. It is followed by the McLean Mill 10K, Westcoast Sooke 10K and the Synergy Health Centre Bazan Bay 5K All series information is available at www.islandseries.org. RESULTS
https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg00Christopher Kelsallhttps://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpgChristopher Kelsall2023-03-14 10:26:162023-03-14 10:27:27Hatley Castle 8K a success, record potential at Comox Valley RV Half Marathon
The first three races of the Vancouver Island Race Series have delivered! Well run events, great courses, impressive post race snacks and lots of good vibes with the people we like to hang out with. The flatter courses have been well suited to figuring out early season pacing and fitness. Coming up, we have the Sooke 10k and the Hatley 8k, courses known more for their rolling nature. Are you prepared?
How’s your relationship with the hills in your life? Do you embrace them for the challenge or fear them for being difficult? I think hills are a great chance and opportunity to practice positive mindset and turn “hills are hard” into “I love the challenge of hills.”
Running hills is just another part of racing, and if racing well is a game, then it’s your job to come up with a great strategy for success on them. Remember that practicing a positive mindset in training and building strength on hills (with short repeats) will help you on race day.
Technical aspects of hill running
Form is key: run with a tall relaxed posture and a slight lean into the hill.
Strong arm swing will help drive your body up the hill.
Look to the top of the hill to where you want to go. Use that sight line to ‘pull’ you up the hill.
Think “quick knees,” and “quick arms” driving you up the hill, and quick feet springing off the ground behind you, with a slightly shorter stride (shorten your stride as necessary to maintain your cadence).
Run fluidly down the hill, being as smooth as possible, with light steps that avoiding heavy pounding. Gravity is on your side so use that free speed.
Relax the shoulders and get in good exhales on the way down.
Mental aspects of hill running
Examine your current mindset towards hills. Does it veer towards the negative? “Hills are hard,” “I am not a good hill runner.” Or do you face a rolling course knowing it’s going to be some effort, but you are determined to make it work? “I like hills. Hills are for dancing up; being great.”
Replace negative self-talk (slow, inefficient) with positive words (quick, competent).
Creative strong images for self. See yourself as a good hill climber.
Create positive queues (dance, quick, light).
Practice in training for racing success.
Tactical considerations
Previewing courses is always a good idea if you want to do your best, and knowing where the hills are really helps you prepare mentally for success. Own the particular hill or hilly sections by mastering mental and technical aspects.
Pick the point over the crest and run over the hill, getting back into pace smoothly.
On a hilly course, be smart about pacing, and tune into your effort a much as your watch.
Run for Joy! Lucy Smith.
https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg00Christopher Kelsallhttps://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpgChristopher Kelsall2023-02-20 20:39:092023-02-20 20:39:14Anticipation of the Sooke 10K and Hatley Castle 8K races: Lucy Smith’s “how to run hills”
For us runners, this time of year is often a time when we reflect on the races we want to do and times that we dream of running. It’s a time of open possibility and optimism, a time to explore our potential and really get after it.
The fire burns bright and the passion runs deep when we are healthy, when we are seeing progress, when everything is going well. But what about when things inevitably don’t go as we expected them to? When your new job is stressing you out, your kid is keeping you up at night, or you’ve picked up yet another injury or illness? What happens to the fiery flame of passion then?
While I have all the “freudenfreude” in the world for those who are crushing it in their running right now. My hope is that this article can reach those who’ve struggled with their running, those whose New Years resolutions are waning, or who are just going through a hard time right now. Know that you are not alone, and struggle is all part of sustainable progress in this sport we love.
Jonathan Walker. Photo credit: Jim Finlayson (Esprit RC)
Having just worked through 12 weeks of injury, here are some ways I’ve managed to keep the spark alive enough to cross train and build my way back:
1. Community. As individual of a sport running is, some of the best memories and experiences are shared with teammates and other members of the Island Race Series community. Finding ways to stay connected to the sport by cheering your teammates and being part of the community can help, even for a moment, snap out of self-focused negative rumination, and help you remember why you love this sport.
2. Temperance. As frustrating as it is to be injured, sick or have life get in the way, we can’t rush the process and force a comeback. Things take time, often much more time than we realize. Embracing the discomfort of that truth, and accepting where we are to get where we want to go, is a key skill to practice.
3. Rest. Crushing your workouts and races is awesome; but it must be replicated over and over again for long term success. Rest is the key ingredient here. Give yourself permission to ease back slowly, to take a day off if you’re really exhausted, to take that nap. Think of rest as a skill. How good can you get at resting? Can you perfect sleep hygiene? Can you embrace rest guilt-free, and let go of the need to train too soon because you may be anxious?
As we navigate injury, illness and stress, there is no magic solution. Sometimes things just suck, and that’s okay. But trust the process, reflect and learn what works for you. And if you’re at a loss, give community, temperance and rest a try. These lessons are the overlooked blessings that our running journeys can reveal!
https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg00Christopher Kelsallhttps://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpgChristopher Kelsall2023-02-19 20:03:022023-02-19 20:03:06Community, temperance, and rest — the less talked about keys to success in running
The Cedar 12K road race made a triumphant return to the streets of Cedar, BC on Sunday. The Bastion Run Club-organized race had a two-year pandemic break and was back with its largest field in a decade with 432 finishers, the sixth most in the race’s 31-year history.
Meanwhile, winners Logan Roots and Meg Lewis-Schneider returned to the Vancouver Island Race Series in triumphant fashion winning in the times of 38:56 and 43:57, respectively.
Logan Roots with the win. Photo credit: Joseph Camilleri
Roots started with a few competitors but left them after 1K. He built a lead that he kept it from gun to tape. It was a course and distance personal best for the Courtenay-based member of Esprit RC.
“That [race] went better than expected. I didn’t really have a plan or a goal besides going out hard enough to regret how hard I went out and overall that went well,” shared the Canadian military member. “I still had the marathon in my legs today.”
Roots ran the Houston Marathon in January and will be racing the Sooke 10K in two weeks time.
Finishing in second place was Cole Czuchnicki in the time of 42:05. Taking third and first master was Keith Mills who clocked a new personal best of 42:27.
Lewis-Schneider finished first woman and ninth overall. In 2023, she was going to take a hiatus from racing, however, went to cheer on fellow Esprit RC members during the Harriers Pioneer 8K — the first race of the series (Sun., Jan 8). She subsequently signed up for the series, wishing she was in that race.
Lewis -Schneider won her previous Island Series race one year ago taking the Cobble Hill 10K in 35:37.
“I started training in mid-January, so today was really just a starting point. I am going to do the rest of the series, but I had no expectations, so, I am pleased with the result,” shared Lewis-Schneider.
Meg Lewis-Schneider with the win. Photo credit: Joseph Camilleri
Taking second place was Briana Brandon with her 46:32 finish time. Natasha Parsons took third in the time of 46:51. The first master was Lucy Smith (55-59) in the time of 48:09.
The next race in the Vancouver Island Race Series takes place Sunday, February 26 in Sooke at the Westcoast Running Sooke 10K.
https://www.islandseries.org/wp-content/uploads/2023/02/Roots_Logan.jpg10671600Christopher Kelsallhttps://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpgChristopher Kelsall2023-02-13 07:54:062023-02-13 07:56:21Triumphant return for the Cedar 12K and winners Logan Roots and Meg Lewis-Schneider
One aspect of self awareness is the ability to be open minded. That is, to know when our perspective of a situation is based on our opinion or point of view, and to understand that there may be other ways to thinking about things. I was recently offering some advice to a friend who is pondering running the Finlayson Arm 50k. My perspective came from my opinions about training, preparation, and execution of such an event and was focussed on what practices and habits will be required for success. Another friend of his simply said “Drink a bunch of beers the night before and SEND IT!”
There have been times in my coaching life that I feel like the ‘Lucy’ from the Peanuts cartoon, dispensing advice for 5 cents. Obviously, my advice to runners always come from the perspective of what I have learned over many years. What follows then, are the most common themes of running advice I have dispensed over the years, distilled into five tips.
1. Develop positive habits
Have the courage to know when your habits are creating the same mistakes over and over and cultivate the courage to change these. Good habits work for you, and easily become the norm for your workouts.
Take care of basic details: prep logistics and being organized with gear and time.
Find and embrace opportunities to succeed. You get better at this the more you practice it.
Weather the ups and downs of training and racing. Be no nonsense about that one. Life goes up and down. It just does.
Do not entertain a change of heart when having a tough day or after a tough race. Allow time to emotionally recover from disappointment. Reflect and move on.
2. Reflect honestly
Review your races. Improve what you can and give yourself credit for what you did well. Refine what didn’t go so well. Be honest with yourself, without judgement.
3. Take care of yourself and surround yourself with a healthy community of friends
Eat well, sleep well, and take care of your body and health. It is quite simple.
Surround yourself with likeminded positive people who lift you up. Put yourself in environments that support your dreams and passions. (Such as the Island Series and other events). In other words, spend your time well.
4. Listen to others
You never know what you may learn but be discerning as well. From what you learn, custom build the program and lifestyle that works for you.
Find a greater purpose
Give back when you can. Share the joy of your process and your achievement and celebrate others’ successes. Find opportunities to give back and accept opportunities to give back when they come. Thank the volunteers.
Run For Joy!
Recent panel from TC10K on the Island Series…
https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg00Christopher Kelsallhttps://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpgChristopher Kelsall2023-02-07 09:33:112023-02-07 09:34:59Lucy Smith’s race week advice: The top five
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!
https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg00Christopher Kelsallhttps://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpgChristopher Kelsall2023-01-26 16:30:042023-01-26 16:30:29Mena’s joy of racing at the Cobble Hill 10K expressed as gratitude to her fellow runners
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
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!
https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg00Christopher Kelsallhttps://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpgChristopher Kelsall2023-01-13 10:35:242023-01-13 10:35:29Run tall! How runners use process cues to be their own best coach
