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Community, temperance, and rest — the less talked about keys to success in running

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! 

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Triumphant return for the Cedar 12K
and winners Logan Roots and Meg Lewis-Schneider

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.

Information about the race series is available at www.islandseries.org.

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Lucy Smith’s race week advice: The top five

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…

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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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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.

Some races will not have an early start

Make sure that you check the details of the race you plan to or have already entered. If you need an early start, it may not be available.

The Comox Valley RV Half Marathon, for example, will have an early start as the event is long enough to warrant it. However, the Synergy Health Centre Bazan Bay 5K will not.

It is important that you check race package pickup times and start times. For example, the Harriers Pioneer 8K happening Sunday, January 8 has an 11:30 AM start for all competitors and no early start.

The 44th running of the Harriers Pioneer 8K is the 2023 BC 8K Championships. If you have not registered yet, keep in mind that there are five-year age groups, so there will be many provincial champions on the day.

If you have questions, do not hesitate to email: info@islandseries.org.

Volunteers

All races in the series are seeking volunteers. This is a permanent thing. If you would like to help, you do not necessarily need race day skills or experience in the field of road racing. There is food support, moving of gear, banner, tent and table set up, and basic marshalling duties, which are easy.

No day of race registration for any of the eight races

No day-of reg, headphones may get you disqualified, reusable bibs still need care

During the COVID – 19 pandemic, the Vancouver Island Race Series stopped day-of-race registration.

The purpose was to cut down on person-to-person interaction as well as follow provincial health orders. The results worked very well for the runners as well as race operations.

Avoid massive line-ups…

Having day-of-race registration requires a number of volunteers to show up early, as well as prepare and plan for the morning of the race. Additionally, participants are required to show up earlier than they otherwise would.

With registration taken care of in advance and race package pickup happening (as much as possible) on the Saturdays prior to each race, will lead to smoother overall race day operations.

Currently, the race series is experiencing a strong season pass push, as well as single-race registrations. For the price of $25 for a single race or $175 for a season pass, it is well worth registering in advance.

Personalized and reusable bibs (need care)

For season pass holders who registered by Dec. 8, they will receive two Tyvek, reusable bibs that should last throughout the series. They are also personalized, with each person’s first name and last initial, accompanied by a number for the timing service.

Although the Tyvek reusable bibs are hardier than your standard, they will need care. Please do not put your race bib through the wash, wrinkle, or fold them. Lay them flat and take care until the next race. Otherwise, you may need to order a standard number for each race, thereby defeating one of the purposes: avoiding package pickup.

Headphones are not recommended

Do not wear headphones (or earbuds) while racing. While racing on the roads, you may impede emergency vehicles that you may not be able to hear. If so, you will be disqualified. Additionally, you may be given important instructions during the race. What if there is wildlife or an emergency situation ahead and a volunteer is asking you to stop?

What if an angry resident of the area is trying to get by? Do not put yourself at risk.

Four-time Olympian Lorraine Moller from New Zealand, who is now a coach and instructor in the sport of running wrote an excellent article for those who like to wear headphones when running. You may read it here.

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Harriers Pioneer 8K: the 2023 provincial 8K championships

The 43rd running of the Prairie Inn Harriers Pioneer 8K will act as the BC provincial championships happening on Sunday, January 8, 2023, in North Saanich.

The race is the first road race of the year in Canada. The Pioneer 8K is also the first race of the Vancouver Island Race Series as well as the BC Super Series. 

The course is gently rolling and is considered fast. The surface is asphalt and is run on quiet residential roads starting and finishing at the Tourist Information Centre off the Pat Bay Highway (17) in North Saanich.

Event records are 22:58 by Carey Nelson from his 1986 running on a previous route named the Brentwood Bay 8K in 1986. The women’s record is 25:28 by Natasha Wodak on the Central Saanich route in 2013. Both athletes are from Vancouver and both are two-time Olympians.

The current course records are 25:55 by Wodak from the 2020 running of the event. Tristan Woodfine, one of Canada’s top marathon runners, set the new course record in 2022 at 23:10, just 12 seconds off of Nelson’s 36-year-old event record.

Wodak, who may return for the 2023 edition, her tenth, is the current national record holder in the marathon at 2:23:12. She broke Malindi Elmore’s record in Berlin this past September. Wodak is the former 10,000m and half-marathon national record holder. Her 25:28 performance is the fastest road 8K in Canada, all-time, however, official records are not kept for the distance.

Wodak won the race eight of the nine times she has competed. In the one year that she did not win, she finished second.

Like the Pioneer 8K, the Vancouver Island Race Series is entering its 43rd year. There are a total of eight races taking place in North Saanich, Sidney, Colwood, Sooke, Cobble Hill, Nanaimo, Port Alberni, and Courtenay.

Runners of all abilities may enter single races or purchase a season pass for just $175.

REGISTRATION

Profile: Lucy Smith, athlete and coach ambassador of the Vancouver Island Race Series

Lucy Smith is a coach, mentor, and writer. She was an interim CEO of Triathlon Canada and is now the race director of the TC10K, an event she has won six times.

Lucy has won 19 Canadian championships in her career. The volume of titles is one thing, but the diversity is another. She has won on the tracks, roads, trails, cross-country, and in multi-sport. The mother of two is also a two-time world duathlon silver medallist.

And yes, she has done marathons (before you ask) and ironman.

Personal bests

Personal bests:

5K: 15:40
10K: 32:46
21.1K: 1:13:35
Marathon: 2:38:40

Achievements

• 19-time Canadian champion
• Two-time silver medallist, Duathlon Worlds
• Six-time Canadian 10K Road Running Champion
• Five-time Canadian Cross-Country Champion
• Canadian Long Distance Triathlon Champion: 2007
• Canadian 10,000m Champion: 2004
• Canadian Half Marathon Champion: 2006
• Five-time Canadian Duathlon Champion
• Two-time CIAU Cross-Country Champion. CIAU is now USport, the national university league in Canada.

Follow along here as Lucy takes us through the season providing well-practiced preparation and racing tips. The advice will be available leading up to each of the eight races starting with the Harriers Pioneer 8K on Sunday, January 8 through to the Synergy Health Centre Bazan Bay 5K on Sunday, April 23.