Vancouver Island Race Series ambassadors content and media

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Why racing counts

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

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Anticipation of the Sooke 10K and Hatley Castle 8K races: Lucy Smith’s “how to run hills”

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.

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I was super stoked to race the Cedar 12k, but…

Yes, I was super stoked to race the Cedar 12K, however, doing all the right things to prime myself for a great event didn’t quite pan out. It was all good except for the part about going on an airplane and catching a virus that gave my asthmatic respiratory system a real kick — ouch! 

One of the beauties of leading others in physical activity is enjoying their experiences, their finish lines, their accomplishments.

Witnessing Margot cross event finish lines never gets boring.  

She was apprehensive about racing the 12K because she felt she hadn’t run that distance in a long time but and this is a big but, she has accomplished long distances including a marathon on her own pace and discipline during the pandemic. Margot is strong both physically and mentally. However, “we” signed up together with the intention of making a trip out of it and now she was flying solo — there was an “out” if she wanted one.

BUT that’s not how this story ended

Margot’s first triumph — the coach goes down sick and she says, “I am doing it, I signed up for it.”

Recently, Margot shared with me her new way of thinking, “I am going to do it now while I can,” a message she was reminded about from her late father. Don’t put it off. We chatted a couple of times the day before the race and she diligently went through a short session reminding her body about how to move quickly and efficiently. During her drive up to Cedar, we spoke in length about the experience. Get comfortable, find your groove, take the first 6K and make it a comfortable tempo run. Break down the remainder in pieces focusing on 1K, and one step at a time and when you are done 9K remind yourself of how strong you feel and you only have 3K to go — easy peasy. You do that all the time. 

Margot reported back and I saw it on her Strava that kilometre 10 was her strongest and fastest. She had the mental capacity at that point to think about what we discussed….she was three-quarters done. Margot finished the race crushing her goal by more than three minutes and ironically surpassing my predicted finish time for her by three seconds — yes.

I predicted her time without telling her because often we don’t realize just how strong we are.

Margot #158. Photo credit: Joseph Camilleri

Training for yourself is fun, challenging, rewarding and at times can be frustrating when faced with injuries and/or illness.  Training someone that is full of great discipline, desire and determination is rewarding and humbling. I have great respect for those that are brave enough to get to the start line and learn from every finish line — whether it’s my body or theirs getting across it.

Thank you Margot and a big congratulations on your first ever ribbon. Yup — the icing on the cake — Margot earned a ribbon in her age category for her efforts and when she told me it was her first one ever, in my mind it turned into a huge trophy. I wish I was there to personally witness it but the pictures sure tell a lot. 

The moral of this story…

Do it when you can!

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

Hey, Vancouver Island Race Series community!

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

A little bit about me

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

–   2014 Commonwealth Games team member

–   2013 U23 World Championship silver medallist

–   Paratriathlon guide to Paralympian Jessica Tuomela

–   2015 Pan American Games with a sixth-place finish

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

Why I’m running the 2023 Island Series

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

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

Let me explain…

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

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

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

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

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

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

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

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

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

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Getting ready for the first race of the 2023 season, the Harriers Pioneer 8K

Lucy Smith

The 44th Annual Prairie Inn Harriers 8k is coming up on Sunday January 8th.  Here are some things to think about this week as you prepare for this early-season event.

First off, let’s congratulate the Prairie Inn Harriers for their sheer longevity and resilience. The fact that you are participating in the 44th Annual anything, should give you goosebumps and motivation right there. This outstanding event has been a local staple on the road race calendar since the first running boom. I add it to my calendar every year, to kick-start my season. The course has always been fast, the race is super friendly and well run, and it’s nice to hang out with your run pals again after the Christmas Season.

Running well is about embracing what you can control and letting go of what you can’t. In other words, put energy towards the things you have the power over – like your ability to organize yourself before the race, and don’t let the stuff you can’t control bother you, such as the weather. It’s January on the lower island: it might be 12 degrees and sunny, or it might be snowing. There’s a good chance it might be quite windy, wet, and cold. You can’t do anything about the weather, so just be prepared with the right clothing to stay warm before, during, and after the race, and set your resolve to be tough out there if it’s a mucky day. As my childhood running friend once said: “Your skin doesn’t leak. Just go run.”

Weather aside, I suggest that you use the early season races and training as ways to practice good habits. If you get into the routine of practicing good habits – the ones that you know, bring you success on race day – it’s far easier to create repeated success. For those of you using this race as a stepping stone towards future spring PR goals, like the TC10K or the Vancouver Marathon, nailing down good habits in a lower stress environment is excellent practice for those races when the stakes are higher.

Here are 5 Good Habits you can start practicing now:

1. Eat just enough. You don’t need to overeat on race-day morning. With the high intensity of an 8k effort, any undigested food might cause cramps. Don’t run on an empty stomach, either, which can cause low energy and even light-headedness. Try a light meal of mostly carbs about one to two hours before the race. A bagel or toast with peanut butter should do the trick. Try different pre-race meals during training and stick to what works best on race day. Hit the food tables right after the race to replenish your energy for good recovery into the next block of training and the next race.

2. Warm up. Perform at least 15 minutes of easy running before the race. You’ll often see runners doing some quick 10-15 second strides, to prepare muscles for the quick start of the race. Give this a go, if you haven’t done strides before, and see how you feel at the start. Warm up right before the start of the race so your muscles don’t have time to cool down. You can hop up and down, skip on the spot, and do leg swings and arms swings if it’s a cold morning, while you wait for Bob to start the race.

3. Don’t go out too fast. It’s an endurance event and needs to be paced as such. If you start too fast for your fitness level, you’ll find yourself having to slow down significantly at halfway to recover. If you make the mistake of going out too fast, take that as good learning for the next race.

4. Break it up. Mentally, it can help effort and focus to divide the race into sections. If you can, look at the course before you race, or study the map online. The course is out and back along country roads with some slight rises and descents, which always feel harder at race effort. I run this course from corner to corner, as once you are on John Road right after the start, there are 4 corners to the 180 turnaround on Glamorgan. Once you turn back onto John Road you have a mile to go. See how strong you can be over those last few minutes of the race. Really zero in on what you can control – maintaining your pace and holding good form, even as you get tired.

5. Be tough. With speed comes discomfort. Embrace this “good” pain as a sign you’re reaching your athletic potential. As the discomfort grows, stay relaxed and focussed only on running. Remember how strong you are and that the pain just means you’re pushing yourself to your upper limits. And it will all be worth it.

You may or may not get it all right this first race, but do the best you can, and hone those skills for the next one at Cobble Hill. And please don’t forget to thank the volunteers that make it all possible!