Introducing RunLAB: The Road To GoodLife!

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Introducing RunLAB: The Road To GoodLife!

RunLAB  is for challenging yourself & achieving goals together…. as a community. In 2016, committing to achieve something you haven’t done before. Run more, run fast, or just START.

Our common goal is to run Goodlife Toronto Marathon (May 1st) as a TEAM.  We want lots of runners out there, taking the streets of Toronto together, running their OWN races for their OWN reasons, with the help of our Crew, other Crews and Cheer Squads.

Click on post to learn more.

 

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Training Plan

Here we are, your last week!

Guys, congrats on all your hard work. Spend the week getting lots of rest, fuelling up and staying hydrated. Stay calm and rest assured you did the work necessary to carry you through your race- good luck and chin up, this is your victory lap!

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Last Sunday LONG RUN!!

Alright Squad. Hawaii reporting for duty. This is your last run as a whole until the big dance next Sunday. Spend the next week leading to the race, clearing your minds, and staying nice and loose. Don't over exert yourself in any way. Don't run through yellow lights. Wear a helmet. And don't break any hearts this week. You'll need to wear them on your sleeves for 21.1km and 42.2km.

There will be an early carb load Korean dinner the Saturday night before the race, so feel free to join and bring your loved ones.

A few quick notes since we've gone over this a number of times:

- Talk to your Scotia pacer at the expo if you're using one. They may have different race strategies than you, sometimes going for negative or positive splits.

- Wear a throwaway shirt, robe, towel, outfit for the wait in the corral

- Carb load starting Thursday. Your body does max out in glycogen stores, so you don't need to eat every pizza. Just eat smart.

- Hydrate early as well. Drink electrolyte drinks and plenty of water.

- Sleep well by Thursday / Friday. Nobody sleeps well the night before the race. You will see people on the course who haven't slept at all.

- Temperature looks to be 14-16 degrees

Most of all, enjoy this race. You've all worked incredibly hard for it, and you're all exceeding expectations. Enjoy that sweet last 400 meter dash up Bay street.

Short

  • Academy
  • Ossington
  • Queen
  • Shaw
  • King
  • Dufferin
  • MGT
  • Bay (turn around)
  • MGT
  • Strachan
  • Bellwoods
  • Home

Long

  • Academy
  • Ossington
  • Queen
  • Shaw
  • King
  • Dufferin
  • MGT
  • Cherry (turn around at end of street)
  • MGT
  • Strachan
  • Bellwoods
  • Home

Morgan will be your supreme leader this Sunday. Follow her command when she screams "This is Sparta!"

 

Cheers,

Hawaii

 

 

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Training Plan

Holy smokes it's here!!! Week 15!!

You're all truly on the home stretch now; enjoy your taper and the warm weather. The hard work is done and now you just have t put it to use. Have fun this last week, get lots of sleep, water and nutritious food. Have a great week guys! 

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Long Run- Week 14

'Hawaii reporting for duty. This weekend will be my last run with you all until Scotiabank in TWO WEEKS. 

I must honestly say you've all put in more work than most other groups I've seen. I'm more than proud of you, and realize you did this yourself.

The training was the marathon. The marathon is the victory lap.

Now, on to important business: THE TAPER

You're going to spend the next two weeks chilling TF out. Eat and sleep well. You shouldn't be over exerting yourself at track or long runs. This is the part where you recover from Peak Week and get stronger. Harvest your body.

You'll have a bit more time on your hands during this taper, especially a lot more energy and positive vibes. I always suggest to use this time and energy to volunteer somewhere or spend it with someone who may need a bit more help. It will help you get your mind focused, and basically, the world needs vibes like this, so spread it.

We will go over race weekend prep next weekend. Also, for anyone interested, we're having a pre-race carb load Korean dinner the evening before Scotia. No pressure to join, but all racing are very welcome.

For the routes...

Sunday may be rainy and humid. 19 C and 60% chance of rain. I wouldn't dress too warm, but bring a plastic bag for your phone

Short 14 - Corktown Common

http://www.mapmyrun.com/routes/view/1295100916

- Academy
- Adelaide
- Parliament
- Corktown Common
- Round loop south
- Mill Street
- Parliament
- Queens Quay
- Strachan
- Bellwoods
- Home (through the park or Queen

Long 26K - Beltline

http://www.mapmyrun.com/routes/view/1296008620


- Academy
- Shaw
- Christie Pitts
- Christie
- Wychwood Barns
- Wychwood
- St. Clair
- Bathurst
- Tichester
- Cedarvale Park
- Everden
- Eglinton
- Old Park
- Beltline
- Mt Pleasant Cemetary (RIGHT LEFT LEFT RIGHT)
- Bayview
- Riverdale Park
- Don River Trail
- Queen
- Home
 

Also feel free to move into Richmond / Adelaide if Queen street is just too busy.

If you would like to tack on 3km more, feel free to head south to the Corktown Common route we did last weekend, and onto the Queens Quay waterfront path home.

The next few weeks, be safe, take care of yourself, rest, and for the love of god, foam roll.

xo,H '

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Training Plan

Hi Gang!

Couple weeks to go and that taper is probably feeling pretty nice :) Trust your efforts and don't stress out about less milage in the next couple weeks. You've the done the work and now your body needs rest time  leading up to your race, so stick to the script and you be a-ok! Have a great week!

 

 

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Long Run - Week 13

Great work on everyone's peak weeks. We're not fully done yet. We have our last week of mileage, and the rest is maintenance. At this point, you should really be listening to your body. If you can't make a workout or feel something weird, don't stress about it. Rest is more important than injury. And let us know if anything feels weird or you have any weird thoughts. We've all been there. 

This weekend, we're doing the second half of the Scotiabank marathon. The first half is pretty much a giant party, and I really don't want to spoil it for you by running the route. Feel free to run it on your own, but I'm leaving that day as a surprise for you.

The second half is one of the more daunting races I've ever run,the East end of Toronto is really quiet, and you will have to dial into your own silent thoughts with no audience.

Here's the actual map of the race

http://www.racepoint.ca/map/v3/stwm.html

Attached is the rough map, with the water stations located. As you can see, they're rather spread out. Pace your gels in those spots. It's always better to over-intake your gels, rather than under, because the last thing you want is to be recovering from a wall.

Water stations will happen roughly every 5km. On the Long Route Map provided, wherever you see my cat's face is where a water station will be. We'll go through this in the run itself.

The other thing to note from this course, is that the out and back up Bayview is now switched up to before you head out to the East end, as opposed to going to the East end and having to do that out and back. It's a much friendlier ending to the race coming from the East end and going straight up Bay to the Glorious Finish of The Marathon.

The short route will do the same map, except will not go out to the East end after Bayview at 12km on the map. This is where we will split off.

I will do the first half with everyone running slowly, up until that point and I will continue on with the long group. If you feel like going ahead, please know the route.

Short - 17km

  • Academy
  • Queen
  • Shaw
  • Adelaide
  • Bathurst
  • Lakeshore
  • Bay
  • Queen's Quay (waterfront)

--- Here's where it's tricky ——

  • Cherry
  • Mill Street
  • East end of Corktown Common (the actual race is up Bayview - we can't run there)
  • Don Valley Trail
  • Riverdale Park - turn around
  • Back to Corktown Common
  • Mill Street
  • Cherry Street
  • Eastern
  • Front
  • Bay --- Race finish is at City Hall
  • Queen
  • Home

Long 32km

  • Academy
  • Queen
  • Shaw
  • Adelaide
  • Bathurst
  • Lakeshore
  • Bay
  • Queen's Quay (waterfront)

--- Here's where it's tricky ----

  • Cherry
  • Mill Street
  • East end of Corktown Common (the actual race is up Bayview - we can't run there)
  • Don Valley Trail
  • Riverdale Park - turn around
  • Back to Corktown Common
  • Mill Street
  • Cherry Street
  • King
  • Queen
  • Carlaw
  • Lakeshore
  • Woodbine
  • Queen
  • Beech
  • Turn around
  • Queen  --- (in the race, Eastern is opened up and you take that to Carlaw. It's a highway, so we might die)
  • Woodbine
  • Lakeshore
  • Carlaw
  • Queen
  • King
  • Cherry
  • Front
  • Bay --- Race finish is at City Hall
  • Queen
  • Home

Remember to fuel, by time on feet, not distance. Gel every 45 minutes. This is one of your last major runs. Be easy on your feet and get to know the course because you're going to look absolutely fabulous killing it!

Respect.

xo,

Hawaii

STWM Route Map

 

 

 

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Training Plan

Hey Guys!!

WEEK 13!!! Can you believe?!.. Peak week is done and it's all down hill from here :) Stick to the script and you'll be confident a good to go on race day. Have a great week all!

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Long LONG Run Sunday - Terry Fox Edition

Shout Out to Captain. 

Shout Out to Captain. 

Hawaii (Chris D) has been an incredible support of the Academy of Lions Run Crew & led each and everyone of our Long Runs for RunLAB 2.0. He is all about the Community and makes it fun along the way. Over the past few years, he has had Team Steak for the Terry Fox Run and the Run Crew will be partaking in it this year! 

Donate to his team here: www.terryfox.ca/teamsteak

-------

Longest run today!

Starting off the long long run with the Terry Fox Run. You really don't have to register. You can join the rest of us at Team Steak if you want to raise money www.terryfox.ca/teamsteak

Show up for 8:45 at the High Park Bloor entrance. There is free parking within the park if you go south to the west side of the loop, just past the race.

The gun time is at 9:00am. It's two loops of High Park totalling roughly 9 to 9.5km. Once the run is done, please feel free to hang out, get massages, get water, sign cards, whatever you'd like.

You're also under no pressure to stay, so go ahead and attack the route.

I'm out of town this weekend, so I won't be there to lead the long, so please know the route if you are going in the front. Apologies for that. I'll miss you all more than my house cat.

Also, be aware of the humidity. The temperature may be around 25, but any humidity over 80% will knock 15-30 seconds off your usual pace.

Please fuel up. A gel every 45 minutes, salt pills are 1 hour. One get before you start running. 

Water stations are sparse on the Humber Trail, but available on the MGT. Also focus more on your time on feet. Don't worry about speed with this one. Just focus on your fueling and how your body reacts to the time on feet in co-ordination to your fueling.

Also, try out all your gels for this one, as this is the most important run to figure that out with. You definitely don't want to be figuring that one out on race day. The porta-potties are at least a 7/10 in comparison to other cities' races, but I'd rather you not have to do that then.

Ashley and Ryan will also be on bike support. If you want to bring a water bottle, you can leave it with one of them and catch them on the run to grab it later.

19km

 

  • Terry Fox Run
  • Bloor
  • pass the Humber Rive
  • South on the Humber Trail
  • All the way to the MGT
  • Around the white bridge,
  • East on the MGT
  • Parkside Exit
  • Colborne Lodge Road
  • North to the Terry Fox Run start

 

35km 

  • Terry Fox Run
  • North on High Park Ave to Dundas
  • West on Dundas
  • Pass the Humber River 
  • South on the Humber Trail
  • All the way to the MGT
  • Around the white bridge,
  • West on the MGT past the second white bridge
  • All the way to the end at Norris Cresent
  • Come back the same way
  • Right at the Humber Bay Park West spit
  • stay on the very right side and you'll end up at a loop, and come right back the same way to the MGT
  • Roncy exit
  • Queen
  • Lansdowne
  • Bloor
  • Terry Fox run entrance

Do your best. This is the longest run before your race. Most of all, enjoy it. You will learn a lot from this run, especially if it hurts. 

Remember, a properly fueled and smart paced marathon can actually lead to never hitting your wall.

To prove this to you, I did my long long run last weekend with you and decided to complete the entire thing anyway because of how lit this Squad is. Squad is on point. I'm proud of Squad. I did this for Squad. Granted, there was zero humidity, bike support and pacers with me.

Here is my log from the run.

I didn't hit my wall, and I had enough energy to finish strong. I say all of this now, and may probably do the complete opposite and die at my actual race, as mechanics always have crappy cars and doctors always get sick.

But go destroy it guys, and best of luck at Terry Fox!

Cheers,

Hawaii

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Training Plan

PEAK WEEK!!

Here we go guys... this will be your most challenging week as far as distance is concerned. Thankfully the weather is beginning to cool down- with that said this is no reason to slow down hydration. We're a month our from our race and now is a great time to really amp up your nutrient intake as well as water consumption to ensure to body is fuelled properly for race day.

Make sure you're experimenting now with whatever gels/salt tablets/chews/ect you be using on race day. Your strategy for intake on the run is equally as important as the run itself and should be practiced through training so there are no *surprises* during the race.

Below is you plan; hang tough guys, after this week you begin your taper!

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Long Run - Week 11

Now you should be fueling properly. A gel every 45 minutes. If you do salt pills, once an hour. Go by time on feet, not distance for the training runs.

You should also start the run with a gel. The next gel is for anticipation of the previous being absorbed. So you are not taking a gel for when you are starting to bog down.

Try to carb load this Friday and Saturday to see how your body handles the glycogen stores. Usually cut off the carb loading 12 hours before the run. It's also better to figure this out now than the day of the race.

Scotia will be colder and will have water stations more often. Plan to run this run 20-30 seconds slower than your marathon pace. 

Afterwards, we'll have a group stretch. Make sure to foam roll throughout the week.

 

17k

  • Academy
  • Queen
  • Jameson
  • MGT - Jameson Exit
  • MGT all the way to Cherry
  • Cherry south, just crossing the bridge
  • Back up Cherry to Front
  • Front across to Sherbourne
  • Queen
  • Home

 

Fountain of YOUTH

32k

  • Academy
  • Queen
  • Jameson
  • MGT - Jameson Exit
  • MGT all the way to Cherry
  • South end of Cherry Street
  • Take the path through the Leslie spit
  • Back up to Lakeshore
  • (map wouldn't work) Go south at Coxwell @ corner of Ashbridges skate park
  • Take the beach path all the way to the end
  • Either go up to Queen at end of path, or run through the sand to RC Water Treatment plant
  • Enjoy water, get younger
  • Queen street
  • Home

 

 

Cheers, 

Hawaii

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Training Plan

Hey Crew,

Hope everyone had a great long weekend! So great to see everyone out at the PDRR labour day half on Sunday.

Below is week 11 of you plan- keep up the good work guys!!

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Long Run Sunday - Labour Day weekend!

Hey crew, 

Labour day weekend is here! So here are your routes. A heads up, a group of our weekend runners are partaking in the Parkdale Roadrunners Labour Day Half(starts at 11:00am). Definitely a great way to test out your race pace and get the vibes of doing a race. It is also the best race to partake in for the summer! As such, the routes will be running a portion with our regular and then will head over to the Gladstone to finish the run. 

9km - 

*will be going over to do the Labour Day half which starts at 11:00am. 

  • Academy
  • Queen
  • Shaw
  • Duoro
  • Strachan
  • MGT
  • Parkside exit
  • Queen
  • Dovercourt
  • Argyle
  • Home

 

18km

 

  • Academy
  • Queen
  • Shaw
  • Duoro
  • Strachan
  • MGT
  • Pass the second white bridge
  • South on the spit (stay to the right until the end loops)
  • Back up the spit
  • Right on the MGT again
  • Parkside exit
  • Queen
  • Dovercourt
  • Argyle
  • Home

 

 

30km

*This will be on your own. Please be safe, hydrate & have fun!

  • Academy
  • Queen
  • Shaw
  • Duoro
  • Strachan
  • MGT
  • Pass the second white bridge
  • South on the spit (stay to the right until the end loops)
  • Back up the spit
  • West again on the MGT up until the end (Norris Cres)
  • Back East on the MGT all the way to Lower Sherbourne
  • North on Lower Sherbourne
  • Queen Street
  • Home

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Training Plan

Welcome to wk.10 team!

Here we go! We'll be hittin the big KM marks over the next few weeks... these are the distances that not only strengthen and prepare your body for the race, but also your mind. Utilize these runs to practice self talk, mantras or whatever your mental race day strategy is; when the time comes, you'll be happy you put this work in as well.

Have a great week guys!

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Long Run Sunday - Take 9

Hi folks, 

Okay..we are past the hump and into week 9 (I think?)...what is important is that you are doing great and you just need to keep going. You are likely feeling tired, might be questioning some injuries and for sure are needing to rest. Whatever you do, listen to you body and do what feels right to you. 

Have fun & hydrate out there!

Here are your routes for this weekend: 

16km

  • Ossington
  • Dundas
  • Sterling
  • Cariboo
  • Osler
  • St. Clair
  • Caledonia Park
  • Eglinton
  • Dufferin
  • Dupont
  • Gladstone
  • Argyle
  • Home

28km

  • Ossington
  • Dundas
  • Sterling
  • Cariboo
  • Osler
  • St. Clair
  • Caledonia Park
  • Eglinton
  • Scarlet
  • Humber Trail
  • MGT
  • Roncy
  • Queen
  • Home

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Training Plan

Happy Monday!

Hope everyone had a great long yesterday :) Well guys we're past the halfway point- no turning back now... we'll be hitting our peak distances over the coming weeks so it'll be super important and helpful to utilize each other for support when we're charting unknown territory; be that speed or distance. You all can do it!! Keep your eye on the prize and remember that nothing worth while ever cam easy, so stick to it!! You got this :)

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Long Run Sunday - Olympics Marathon edition!

Hi team - in order to cheer on the Men's Marathon from the Academy, the 26km run will be starting at 5:30am from a new meeting location. We will still be offering the 26km and 16km but it will be staffed with less leaders & maps will be provided. 

If you could like to join the 26km at 5:30am, please email us at runcrew@academyoflions.com and we will pass you info along to Chris (Hawaii) Dekoning.

Projection of Men's Marathon will start at 8:30am from the Academy of Lions!

 

16km

*will only start at 9:00am from Academy

Routes can be found on Mapmyrun

  • 0 km     Head north on Ossington Ave toward Humbert St
  • 0.14 km     Turn left onto Argyle St Destination will be on the right
  • 0.15 km     Head west on Argyle St toward Foxley Pl
  • 0.84 km     Turn left onto Gladstone Ave Destination will be on the left
  • 0.84 km     Head north on Gladstone Ave toward Argyle St Destination will be on the right
  • 2.56 km     Head north on Gladstone Ave toward Bloor St W
  • 2.58 km     Turn right onto Bloor St W Destination will be on the right
  • 3.66 km     Head east on Bloor St W toward Montrose Ave
  • 3.67 km     Turn left at Montrose Ave
  • 3.85 km     Turn left toward Christie St
  • 3.88 km     Turn right toward Christie St
  • 4.14 km        Continue onto Christie St Destination will be on the left
  • 5.86 km        Head north on Christie St toward St Clair Ave W
  • 5.9 km        Turn right onto St Clair Ave W
  • 6.52 km     Turn right onto Bathurst St Destination will be on the right
  • 6.56 km        Head north on Bathurst St toward St Clair Ave W
  • 6.87 km        Turn right onto Tichester Rd
  • 7.09 km        Turn left
  • 7.17 km        Turn left
  • 7.44 km        Slight left
  • 8.13 km        Head east
  • 9.14 km        Turn left onto Heath St W
  • 9.47 km        Turn right onto Spadina Rd 
  • 10.39 km        Continue onto Baldwin Steps Take the stairs
  • 10.57 km        Turn right onto Spadina Rd
  • 12.59 km        Continue onto Spadina Crescent
  • 12.75 km        Continue onto Spadina Ave
  • 13.97 km        Head north on Spadina Ave toward Queen St W
  • 13.98 km        Turn left onto Queen St W Destination will be on the right
  • 15.86 km        Destination

 

 

26km

5:30am & 9:00am options. Please email us if you want to join the 5:30am

Routes can be found on Mapmyrun

  • Head north on Ossington Ave toward Bruce St
  • 0.22 kmTurn left onto Argyle St
  • 0.91 km     Turn right onto Gladstone Ave
  • 0.94 km     Head north on Gladstone Ave toward Waterloo Ave
  • 2.64 km     Turn right onto Bloor St W Destination will be on the left
  • 2.66 km     Head east on Bloor St W toward Bartlett Ave
  • 3.66 km     Turn left toward Christie St
  • 3.74 km     Turn right toward Christie St
  • 3.97 km     Slight left onto Christie St
  • 4.02 km     Head north on Christie St toward Crestfallen Ln
  • 5.79 km     Turn right onto Benson Ave Destination will be on the right
  • 5.9 km     Head east on Benson Ave toward Wychwood Ave
  • 5.98 km     Turn left onto Wychwood Ave
  • 6.09 km        Head north on Wychwood Ave toward St Clair Ave W
  • 6.16 km        Turn right onto St Clair Ave W Destination will be on the right
  • 6.32 km        Head east on St Clair Ave W toward Vaughan Rd
  • 6.59 km        Turn left onto Bathurst St Destination will be on the right
  • 6.85 km        Head north on Bathurst St toward Tichester Rd
  • 6.87 km     Turn right onto Tichester Rd
  • 7.08 km        Turn left
  • 7.17 km        Turn left Destination will be on the right
  • 7.24 km        Head north
  • 7.44 km        Slight left
  • 8.59 km        Turn right
  • 9.19 km        Continue onto Everden Rd
  • 9.4 km        Head north on Everden Rd toward Eglinton Ave W
  • 9.54 km        Turn right onto Eglinton Ave W Destination will be on the right
  • 9.56 km        Head east on Eglinton Ave W toward Allen Rd
  • 9.96 km        Turn left onto Old Park Rd
  • 10.4 km        Turn right onto Kay Gardner Beltline Trail
  • 10.47 km        Head east on Kay Gardner Beltline Trail toward Bathurst St
  • 10.92 km        Turn left onto Bathurst St
  • 10.97 km        Turn right at Elm Ridge Dr
  • 10.98 km        Turn right onto Bathurst St
  • 11.03 km        Turn left onto Kay Gardner Beltline Trail
  • 11.57 km        Continue straight to stay on Kay Gardner Beltline Trail
  • 12.87 km        Slight left to stay on Kay Gardner Beltline Trail
  • 13.1 km        Turn right to stay on Kay Gardner Beltline Trail
  • 13.13 km        Turn left to stay on Kay Gardner Beltline Trail
  • 13.89 km        Head east on Kay Gardner Beltline Trail
  • 14.51 km        Turn right
  • 14.52 km        Turn left
  • 14.77 km        Turn right toward Beltline Trail
  • 14.83 km        Turn left toward Beltline Trail
  • 14.9 km     Turn left toward Beltline Trail
  • 15.12 km        Turn right onto Beltline Trail
  • 15.25 km        Turn left to stay on Beltline Trail
  • 15.39 km     Head southeast on Beltline Trail Destination will be on the right
  • 16.42 km        Head southeast on Beltline Trail
  • 16.9 km        Slight left toward Bayview Ave
  • 16.98 km        Sharp right toward Bayview Ave
  • 17.26 km        Turn right onto Bayview Ave
  • 17.51 km        Slight left
  • 17.54 km        Head south toward Bayview Ave
  • 17.86 km        Head southeast toward Bayview Ave
  • 18.46 km        Turn left onto Bayview Ave
  • 18.49 km        Head southeast on Bayview Ave
  • 18.95 km        Turn right toward Rosedale Valley Rd
  • 19 km        Sharp left onto Rosedale Valley Rd
  • 19.03 km     Sharp right Destination will be on the left
  • 19.12 km        Head southwest
  • 19.23 km        Turn left toward Amelia St
  • 19.28 km     Continue onto Amelia St
  • 19.35 km     Turn left onto Sumach St
  • 19.51 km     Turn left at Winchester St Take the stairsDestination will be on the right
  • 20.01 km     Head east
  • 20.09 km        Turn right onto Lower Don River Trail Take the stairs
  • 20.39 km     Head south on Lower Don River Trail
  • 21.26 km        Sharp left toward Queen St E Take the stairs
  • 21.29 km        Turn left onto Queen St E Destination will be on the right
  • 21.37 km        Head west on Queen St E toward River St
  • 26.7 km     
  • Destination

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Training Plan

Hey Everyone!

This week marks the half way point in your training. It's been hot and the distances are about to get longer- remember to hydrate well and listen to your bodies! And most importantly enjoy the process, thats what it's all about- cause when the going gets tough, the tough get going!

Have a great week guys!

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Long Run Sunday!

Hey crew - tomorrow is going to be another hot one. Hopefully the rain has helped it cool down a little bit but please still be prepared!!

14km

 

  • Academy,
  • Strachan,
  • Waterfront,
  • Lakeshore to Cherry Street
  • Hop onto the Don River Trail 
  • Don River Trail up to Queen Street
  • Queen Street all the way home!

26km

  • Academy,
  • Strachan,
  • Waterfront,
  • stay on the concrete until the East end beaches.
  • All the way to the end,
  • cross the beach, up stairs,
  • FOUNTAIN OF YOUTH. 
  • Queen all the way home.

 

Water Fountains

Bathurst Front, Corus Waterpark, Beaches washroom, Fountain of Youth

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Training Plan

Hey Everyone!

Hope you all had a great long run this morning :)

We're coming up to the halfway point of our training plan- meaning you're getting into to the thick of things. Remember to listen to your bodies and and take care of them. Just like a car- your body needs fuel and maintenance to keep moving properly. Be sure your eating nutrient dense foods, getting lots of sleep and hydrating properly... You only get one bod, treat it well!!

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