The final ten days of your running program is mostly tapering from the past three months of hard training. You can improve and maintain your fitness with race pace and speed workouts provided they are not too strenuous. Here is a list of last minute suggestions that can improve your race time. IMPROVE SPEED ANDContinue reading “First Half Marathon Race Week Suggestions”
Category Archives: Store News
The Final Weeks of Training Leading to the First Half
The First Half Marathon is just weeks away. Hopefully you have been building your aerobic fitness over the holidays and are ready to add to it over the final weeks ahead. If not, there is time to get ready and the next few weeks will prove to be the most important for your race onContinue reading “The Final Weeks of Training Leading to the First Half”
Forerunners and the Power of Teamwork
Earlier this year, when a few Forerunners’ athletes recognized the need to cross train, a decision was made to invest in swim and bike training with the goal of completing a triathlon in Oliver, BC this past weekend, 2-3 June 2023. Recognizing that not all runners would be prepared to take on all threeContinue reading “Forerunners and the Power of Teamwork”
Workout Strategy with Three Weeks To Go to the First Half
There are a few weeks until race day. December was a challenge for training with snow and ice on the roads and sidewalks. The weather has recently improved and running conditions improved leaving you enough time to prepare for a good race at the First Half. How you train over the next few weeks dependsContinue reading “Workout Strategy with Three Weeks To Go to the First Half”
The New Balance FuelCell SuperComp Trainer for increased training and long distance racing
It’s time to increase your long runs as you prepare for the Great Trek. As you increase your training you may want to look at a carbon plated training and racing shoe like FuelCell SuperComp Trainer. Carbon plated shoes help reduce injuries and allow you to run faster. New Balance brings the race day feelingContinue reading “The New Balance FuelCell SuperComp Trainer for increased training and long distance racing”
Speed Workouts for the Run Clinic
“You can find the workout schedule in TrainingPeak. Here is a little information on how the speedwork is organized. SPEED WORKOUTS AND TEMPO WORKOUT STRUCTURE:Every speed workout structure is the same for all workouts: A. START RUNNING WATCH warm-up jog 1km to 3kmB. STOP WATCH stretch and drills 5 to 10 minutesC. START WATCH 3Continue reading “Speed Workouts for the Run Clinic”
The Final Two Weeks Before the First Half Marathon
What workouts will help you have a better race? The final two weeks are just as important as the past ten weeks of training. You can workout in a way that will slow down your final time. Or, you can workout in a way that will help you have a better race. Your workouts shouldContinue reading “The Final Two Weeks Before the First Half Marathon”
IN MEMORY OF COACH DAN CUMMING
Coach Dan Cumming passed away of heart failure earlier this month while in Jamaica. He was planning to run the 10km event at the Reggae Marathon. He had competed in the event seven years in a row – this year would have been the 8th – and he loved everything about the race, the people, and theContinue reading “IN MEMORY OF COACH DAN CUMMING”
Pancakes and Sweat for Breakfast with UBC TSC Triathlon
Yesterday on November the 18th, Forerunners threw a Pancake Run in support of the UBC Thunderbirds Triathlon Sport Club, attracting upwards of 80 runners. This 5km run with a complementary breakfast of pancakes and draw prizes drew in upwards of forty runners on a frosty Sunday morning. This was a fairly relaxed run for aroundContinue reading “Pancakes and Sweat for Breakfast with UBC TSC Triathlon”
The Health Benefits of Running
As runners looking to improve our times and qualify for key events, we are more focused on our workouts without realizing all the good we are doing for our health. Runners do get injured from time to time but how does that compare to the non-exercising population? Over past few decades’ runners have been studied toContinue reading “The Health Benefits of Running”
Forerunners Main Street Ladies Night 2018
Such a fantastic night had by all at the Forerunners Main Street Ladies Night in support of the BC Firefighters Burn Fund. Thanks to all who took part. And a special thanks to the firefighters who generously donated their time to host, Brooks, and the BC Firefighters Burn Fund.
The Long Easy Run for the Fall Classic
Our training program includes three fundamental types of running, speedwork, tempo runs and the long easy run. The long easy run helps prepare you for running distance events of 10 km or more by developing your aerobic fitness and improving your body’s use of fuel. The easy/longer distance runs correspond to the running just belowContinue reading “The Long Easy Run for the Fall Classic”
Join the Pacific Road Runners
Pacific Road Runners (PRR) is a recreational running club, with members interested in leading a fit and active lifestyle combined with social events. We compete, but we don’t enter expecting to win. We’re more interested in achieving personal goals and having fun doing it. We provide a safe, supportive group with which to train. OurContinue reading “Join the Pacific Road Runners”
Scotiabank Toronto Waterfront Marathon
I am home now from Toronto and have had some time to reflect on my marathon experience on Sunday. Going in to Sunday’s race I knew I was fit and ready to run a great race, I also recognized that this is a marathon and sometimes it doesn’t matter how fit and ready you areContinue reading “Scotiabank Toronto Waterfront Marathon”
PRR FREE Running Seminar-October 25th
“Your Heart, Your Health, and Your Running” Our friends at the Pacific Road Runners (hosts of the “First Half” Half Marathon) are hosting their annual FREE running seminar on Wednesday October 25th at 7 pm at the Roundhouse Community Centre. Guest speakers include: Olympic Race Walker Evan Dunfee & Sports Cardiology BC. Runners of allContinue reading “PRR FREE Running Seminar-October 25th”
Recovery
Why it is Important? The average runner strikes the ground 1000 times per mile, 50-70 times a minute per foot with 2-4 times their body weight. The impact is received by one leg at a time, reverberating upward through the entire body. Running is a repetitive sport wherein the same muscles repeatedly coordinate is aContinue reading “Recovery”
Starting out: Get ready for a race
You’ve take your first step by deciding to race the Fall Classic. Its, time to think about how you will be getting ready to race. The days will go by quickly and you will want to keep on pace for the start line. 1. Establish a goal The first step you need to take isContinue reading “Starting out: Get ready for a race”
Forerunners Main Street Ladies Night
Please join us Tuesday July 18th at 7:00 pm for our Brooks/Moving Comfort bra fitting evening. You’ll be welcomed at the door by local firefighter calendar men. Your night will include: wine and cheese bra fashion show personalized bra fitting Entry to this event is $15 (payable by clicking the sign up link below). AllContinue reading “Forerunners Main Street Ladies Night”
Introduction of Forerunners Main Street Ambassadors
Introducing our newest Forerunners/New Balance brand ambassadors, Kristina Bangma and Facundo Chernikoff. Kristina Bangma My career in the fitness and wellness industry began in 1998 as a Registered Massage Therapist, living in Whistler BC. After four years instead of helping people recover from the same injuries, I wanted to teach them how they could play andContinue reading “Introduction of Forerunners Main Street Ambassadors”
Pancake Run
Come help us celebrate the Grand Opening of Forerunners Main Street with a 5 km and 2.5 km Pancake Social Run around Queen Elizabeth Park on Sunday May 28th at 9:30 am. Free pancakes will be served after the run! It’s fun for everyone. After, our friends from Brooks will be on hand to showContinue reading “Pancake Run”
Forerunners Main Street Grand Opening Events
We’re thrilled to announce our Grand Opening for Forerunners Main Street. Please join us for our upcoming events to celebrate: Sunday May 21, 2017 Boston Marathon Documentary Run and Movie Showing. Come out on May 21st for a morning of fun. Meet at 9:30am for a 10k run from Forerunners Main Street, coffee break atContinue reading “Forerunners Main Street Grand Opening Events”
Smiling Into the Wind
So that went better than expected. Here is my recap of Around the Bay 30K. In my experience it’s one of the most challenging courses I’ve ever run. It leaves me feeling petrified of the marathon distance but this year I left Hamilton confident and excited to give the marathon another go in Ottawa atContinue reading “Smiling Into the Wind”
Forerunners Main Street Social Run
Please join us on Saturday April 15th at 8:00 am for our inaugural social run at our brand new Main Street location (3889 Main Street, Vancouver, BC). We are planning a 36 km and 19 km Social Run to prepare runners for the Vancouver Half and Full Marathon. The date is key as it isContinue reading “Forerunners Main Street Social Run”
Forerunners Social Run for Vancouver Half and Full Marathon
Please join us on Saturday April 15th at 8:00 am for our inaugural social run at our brand new Main Street location (3889 Main Street, Vancouver, BC). We are planning a 36 km and 19 km Social Run to prepare runners for the Vancouver Half and Full Marathon. The date is key as it isContinue reading “Forerunners Social Run for Vancouver Half and Full Marathon”
Out of the gates running
The spring racing season has officially commenced! I’m pleased with my first race at St. Patrick’s Day 5K, and it feels even better to start things off with a win. I tend to feel a bit trepidatious when it comes to the shorter races but this one was a good indicator that training is movingContinue reading “Out of the gates running”
Join our Team!
Forerunners is looking to add to our team and that person could be you! Are you: energetic? passionate about having a positive influence on people’s lives? available on weekends? dedicated to outstanding customer service? enthusiastic about supporting your community? a good multi tasker? excited about working in a fast paced environment? You might be who we’reContinue reading “Join our Team!”
Training update and life lately
My last post outlined my October marathon debut which was a fantastic learning experience but left me broken and unable to walk for days. So after taking seven weeks off for a sacral stress fracture I very slowly started back. This was certainly the most cautious build back to running of my life but IContinue reading “Training update and life lately”
Spring races & Nutrition tweaks
I am back to full training and it feels so good and so tiring at the same time. I am running 3 workouts a week, with one of those workouts included in my long run, while keeping my milage relatively low at around 70 miles per week. I am finding that the half/marathon pace workoutsContinue reading “Spring races & Nutrition tweaks”
Social Run – the Forerunners Half Marathon
Thanks to Karen & Peter Butler – the fantastic owners of Forerunners Vancouver for 30 years – and Coach Carey Nelson, the Forerunners Social Half Marathon became a reality! The run was promoted to the local running community – a free supported half marathon to ‘make-up’ for the First Half. It coincided with our usualContinue reading “Social Run – the Forerunners Half Marathon”
First Half-Course Preview
Forerunners and Mile 2 Marathon coach, Dylan Wykes gives us a look at this weekends upcoming Pacific Road Runners First Half 1/2 Marathon… At first glance this course looks pretty easy and fast. A little loop around Yaletown and then out along English Bay, around Stanley Park and back. A lot of Vancouverites are familiarContinue reading “First Half-Course Preview”
A new year and I’m back up and running…
So I’ve neglected this blog since being injured in September. Perhaps as the injury lingered for 12 weeks and I didn’t have a lot to report on in the running front, and I didn’t feel motivated to share all the joys of cross training (elliptical, cyber arc, pool and bike workouts just don’t seem asContinue reading “A new year and I’m back up and running…”
Join the Pacific Spirit Tri Club
Established in 1996, the Pacific Spirit Triathlon Club is Vancouver’s longest-standing triathlon club. They have over 100 members with a wide range of experience levels, so there is room for everyone from beginners to veterans! The club members share the same enthusiasm during their workouts as they do in their social events throughout theContinue reading “Join the Pacific Spirit Tri Club”
How much racing is too much?
⠀⠀⠀⠀ 2017 is just around the corner and that has many of us setting new goals and picking races to conquer in the new year. There are so many awesome races out there that it’s hard not to want to do a race every single weekend. So where do you draw the line?⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ThereContinue reading “How much racing is too much?”
When to Hit the Treadmill
WHEN TO HIT THE DREADMILL Mother Nature threw a hissy-fit and hit the greater Vancouver area pretty hard last week. Those of you that are east of the rockies are laughing right now, but, it snowed, it was cold and our west coast butts were freezing. Dylan even broke out his Mizuno sleeping bag coatContinue reading “When to Hit the Treadmill”
Celebrating 10 Years with Coach Carey
(video credit to Damian Frith, Carlos Chiu, and Lucy Chi) Happy 10 year anniversary, Coach Carey! It’s hard to believe he’s been coaching 10 years. Recently at Forerunners, we were lucky enough to get our group of runners together at the Double D Pizza restaurant for a holiday party. We had a great time withContinue reading “Celebrating 10 Years with Coach Carey”
The big STWM recap
It has been almost seven weeks since the marathon. I have finally gathered my thoughts and I will tell you about the good, the bad, and the ugly! As discussed in my last post, prior to the race, I was feeling ready and workouts had gone splendidly. I flew to Windsor eight days out fromContinue reading “The big STWM recap”
Forerunners North Shore Honoured
We were honoured with being awarded the 2016 Service Excellence Award at the North Vancouver Chamber of Commerce 2016 Business Excellence Awards. A talented group from Capilano University made a short film that showcased what we do and who we are. Thank you for the continued support over the years – here’s the videoContinue reading “Forerunners North Shore Honoured”
Mizuno Running – Wave Sky Testing
Mizuno Running – Wave Sky Testing Nov 25-27, 2016 Thanks for your interest in helping the Mizuno Global Product Development team test a new product called the Wave Sky. You will be asked to run 3 kilometers (at your own pace) in 4 different shoes. After each trial you will need to fill out aContinue reading “Mizuno Running – Wave Sky Testing”
Fall Classic – Social Run
Join our friends at the Vancouver Marathon Society for the Fall Classic Social Run on Thursday, October 20th at Mahony & Sons UBC. Be there by 6:00pm to join in the 5KM run, followed by one complimentary beer from Stanley Park Brewing and be entered in a draw for the chance to win exciting prizes!Continue reading “Fall Classic – Social Run”
Free Running Seminar October 24th
It’s that time of year again! As part of their presentation of the First 1/2 Half Marathon, the Pacific Road Runners are holding their annual free running seminar on Monday October 24th at the Roundhouse Community Centre in Yaletown. This year’s speakers include: Chris Winter, local athlete and Rio 2016 Olympian in the Steeplechase, discussingContinue reading “Free Running Seminar October 24th”
One week and counting
One week to go until I toe the line at Scotiabank Toronto Waterfront Marathon. I am excited, anxious, nervous, petrified, and calm all at the same time! In short, this marathon build-up has been flawless. That’s a tough thing to say because in all honesty no one cares if you had the best or worstContinue reading “One week and counting”
That fine balance……
It is funny how sometimes life repeats itself. A year ago I found myself in this same position. I was training for a fall marathon and as September rolled around I found myself injured. So what happened ? I was deep in my training for the TCSNYC marathon when I started to have a bitContinue reading “That fine balance……”
Fall Classic Pacers Needed
FALL CLASSIC PACERS Are you interested in becoming a Pacer for the 2016 Fall Classic on November 13th? We are looking for Pacers for the following distances and times: Half Marathon 1h30min ; 1h45min ; 2h ; 2h15min ; 2h30min 10KM 40min ; 45min ; 50min ; 55min ; 1h 5KM 20min ; 25min ;Continue reading “Fall Classic Pacers Needed”
30th Anniversary Celebrations – Saucony Day
Come celebrate Saucony Day on Saturday September 24th at our West 4th Avenue location! Team Saucony will be hosting activities throughout the day to help us celebrate 30 years serving Vancouver’s running community. In addition to great Saucony deals in-store, we have fun activities planned all day: BBQ Party- We will be firing up the grillContinue reading “30th Anniversary Celebrations – Saucony Day”
A Night with the Olympians
Join us on Tuesday September 20th at 6:30 pm at our 4th Avenue location (3502 West 4th Avenue) for a night with the Olympians. We’ll head out for a short run, then come back for a Q & A with local 2016 Olympians Lucas Bruchet and Natasha Wodak. Forerunners ambassador and London 2012 Olympian, DylanContinue reading “A Night with the Olympians”
30th Anniversary Celebrations-Mizuno Day
Join us for Mizuno Day this Saturday September 10th at our West 4th Avenue location. Mizuno Representatives will be on hand all day to help us celebrate our 30th Anniversary serving Vancouver’s running community. We’ve got lots planned for everyone including: Prediction Run-Stop in between 9 am and 12 noon. Make your best guess atContinue reading “30th Anniversary Celebrations-Mizuno Day”
Forerunners is 30 Years Old
When Forerunners founders Peter and Karen Butler organized their first running clinic in November of 1986, about 25 people – and only one female – attended. Today, clinic sessions routinely attract up to 125 enthusiastic participants, across a wide range of abilities. Some 80 per cent of these runners are women. That’s just one aspectContinue reading “Forerunners is 30 Years Old”
Olympic Track & Field Viewing Guide
Alright folks, Track & Field at the 2016 Rio Olympics is here! It’s only once every four years and these athletes have been busting their butts to be ready for this event. So lets get excited and get behind them. Here is our Guide for when to watch and who to watch out for, withContinue reading “Olympic Track & Field Viewing Guide”
A Couple Tips for the Marathon
Marathon season is fast approaching, with some of North America’s biggest marathons just over two months away. By now you should be well into your training for the big event. Whether you are tackling this beast of an event for the first time or it’s your 100th go at it, you have to respect theContinue reading “A Couple Tips for the Marathon”
Eyes on the prize
After a rocky spring in which I felt like I was running with half my body, on very little actual running, it was nice to finally get it together and feel strong again for one more race of the season. I was looking forward to getting in a fast 10K at the Toronto Waterfront 10K,Continue reading “Eyes on the prize”
Moving forward and Back at it!
My last blog post mentioned the emotionally difficult times I was having in April. These emotional challenges increased in June with the loss of my mom. My mom had been unwell for a long time, 11 years in fact. She was diagnosed with Early Onset Alzheimers at the age of 58 and had a veryContinue reading “Moving forward and Back at it!”
8 Running Tips from Coach Jerry
Dear Forerunners Runners, With the arrival of summer here in Vancouver and so many people out enjoying the vast landscape that our city has to offer, I thought it might be helpful to give you 8 easy tips to make your runs in the sun more effective and enjoyable. Below are just a few quickContinue reading “8 Running Tips from Coach Jerry”
Join Our Team!
Join Our Team Are you looking for a fast moving, fun-filled environment to work in? Are you an energetic, self starter with a passion for running? Are you eager to learn and push yourself? Perhaps you’d like to join our team! Forerunners is looking for qualified applicants for both FULL-TIME and PART-TIME positions. WeContinue reading “Join Our Team!”
Darn Shin and Other Racing Recaps
Darn shin and other racing recaps. This always seems to happen to me — I put the whole blog writing thing on the back burner when running becomes a bit tedious. It’s not that I want to hide anything but sometimes it’s confusing when one day you feel good and then the next day notContinue reading “Darn Shin and Other Racing Recaps”
Emotional Stress and Running
Another long overdue blog post, but I think it’s because I have been wondering how to approach this blog. It has been a blog in the making for a while but it is one of those hard ones to articulate as although it’s my story to tell, it is personal and also involves others. TheContinue reading “Emotional Stress and Running”
Back To The Runners Playground
We are now well in to 2016 and I have neglected my blog. I’m not sure why but it is now time to update. So far my running has taken a few steps forward then a step backward. Just as things started to get back on track this year I developed the flu requiring meContinue reading “Back To The Runners Playground”
Spring in Vancouver
This morning I stumbled across a photo from 9 years ago of the finish of the 2007 Vancouver Sun Run. The photo shows little (he was literally probably a foot shorter than me) Soloman Tsige of Ethiopia breaking the tape with me lagging a few strides behind after a furious sprint for the finish line,Continue reading “Spring in Vancouver”