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Mulugeta and Erickson win 26th Synergy Health Centre Bazan Bay 5K

Yemane Mulugeta from Surrey, BC (Oceanside Track and Field Club) and Jennifer Erickson (Speedfarm) won the 26th running of the Synergy Health Centre Bazan Bay 5K on Sunday. Mulugeta, just 17, clocked a 14:36 performance, while Erickson finished in the time of 16:41.

Mulugeta would have set the Canadian junior 5K road record with his performance, however, he is not yet a Canadian citizen. Jaxon Kuchar who competes for the University of Victoria Vikes and was representing the Victoria Endurance Track Club, earned that record with his 14:42, second place finish. Taking third was fellow Vike Gabe Van Hezewijk, another six seconds back.

The top master 40-plus athlete was Teferi Balcha with the Prairie Inn Harriers Running Club. Balcha clocked a 15:05 performance.

Mackenna Fitzgerald (Speedfarm) took the second female position with her 16:51 run. Taking third was Jen Millar (Island Striders) in 17:30. She was also the first master.

The three lead runners worked together for the first 2.5K as there was a 20/kph headwind that gusted near the turnaround point. However, after taking turns sharing the lead, the race was on and it was on the way back with the tailwind where tactics were ignored and the pace dropped.

The Bazan Bay 5K is the finale of the Vancouver Island Race Series. The team awards, Island Series Cup and VIRA Cup were awarded. It was awarded to the Prairie Inn Harriers Running Club. It was the club named Speedfarm that captured the first ever Island Series Cup.

Frank Towler was awarded the 1000-miles (of series races) honour which included a keepsake hat indicating 1000 miles or 1602 kms achieved. Towler who competes in the 75-79 division is now at 1011 miles.

The Most Inspirational honour was handed to Christine Thate with the Prairie Inn Harriers, as voted by her peers.

The Vancouver Island Runners’ Association and Vancouver Island Race Series raised nearly $6000 for the charity of choice the Victoria Hospitals Foundation; a cheque was presented to Danielle Mulligan Manager of Events for the foundation.   Three-thousand nine hundred and six finishers were recorded during the eight-race series that start on January 8 and finished Sunday, April 23 with the Bazan Bay 5K.

Full results are available here.

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Fitness, fun, and friends at the McLean Mill 10K

After a slow build-back from injury, it felt so great to be out racing again at an official Vancouver Island Race Series event. And what a great first race to come back to!

The first of its kind, the McLean Mill 10K on April 2nd. It is a scenic course set against stunning mountains with an epic start and finish at the old McLean Mill, a national historic site. Having never been to McLean Mill, I had no idea it was such a cool place to visit, let alone race. Nestled within the forest, the start line begins at the entrance to the historic site and weaves down along a rustic dirt road before merging onto the main paved road.

McLean Mill 10K race start with Mark Cryderman (left) and Jonathan Walker (right) leading the pack (Photo credit: Joseph Camilleri)

The first four kilometres are an undulating yet relatively straight and slightly net downhill stretch with only a couple of turns. I went out for the lead with the goal being to practice my A-goal pace for TC10K, and pretty soon found myself in solo territory. I kept focus on the bike marshal in front of me and dug in. By halfway, I realized my pacing was a bit ambitious and knew I’d be in for a wild ride! And that it was, grinding a positive split into the second half over a fairly hilly net uphill stretch to the finish. While this wasn’t the day to reach my A-goal, I was very pleased with the overall feeling and satisfaction that came with an all-out effort. Of course, a debut course record and the win was also fun too! 

The key learning I took away from this race was the importance of controlled pacing based on my current fitness (not goal fitness). I learned quickly that I’m not in 32:30 shape, and that was humbling! But by not forcing the pace too soon in a race, I think we can all give ourselves a better chance at reaching our goals with time. “Stay smooth, controlled, and let the pace come” will be my mantra next time.

Jonathan Walker (Esprit RC) crossing the line in 33:36 for the win, then getting a breather (Photo credit Joseph Camilleri)

So yes, lessons were learned at the McLean Mill 10K, but not only that, there was amazing post-race food, local craft beer, and great times reconnecting with the awesome Island Race Series community. Big shoutout to Port Alberni for hosting a great event, and gratitude to Sean Mitchell and the Prairie Inn Harriers for the carpool and great chats with the Prairie Inn Harrier lads to and from the race!

With the comeback from injury, my coach suggested I choose either the McLean Mill 10K or the Westcoast Sooke 10K. I would have loved to do Sooke, but the timing worked best for McLean and I am happy with that decision.

Next up – Bazan Bay 5K!

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Brennen Smith and Jennifer Erickson win Westcoast Sooke 10K

The Vancouver Island Race Series Westcoast Sooke 10K saw two new winners on Easter Sunday. Brennen Smith and Jennifer Erickson both with Speedfarm prevailed in the times of 32:17 and 37:23, respectively.

The top two 40-plus masters were Andrew Russell and Catrin Jones both representing the Prairie Inn Harriers Running Club. Russell finished second overall in the time of 32:43. Jones was the third female overall clocking a 38:42 performance.

“It was such a great event today. We are very pleased with how well the winners performed on the rolling course. It is inspiring to see so many people out challenging the course,” shared race director Kathleen Quast. The postponed event was affected by the holiday, where 450-550 finishers would have taken in the race there were just 316. However, those who braved the forecast found great racing conditions with mild temperatures and very light rain and no win.

The real reward is in a race well run, however, Quast and partner Jason Ball, co-race directors ordered up a unique combination of Driftwood Fat Tug IPA and cinnamon buns from Old Town Bakery in Ladysmith.

Next up in the 2023 Vancouver Island Race Series is the Synergy Health Bazan Bay 5K taking place Sunday, April 23, one week prior to the TC10K.

“The Bazan Bay 5K is a great tune-up for the TC10K, because the distance is short enough to recover from in time for the 10K and is valuable race practice,” said TC10K race director Lucy Smith, who despite running now just for enjoyment, placed in her age-group Sunday to help earn points for her team the Prairie Inn Harriers.

Series ambassadors Lucy Smith TC10K race director and Mena Westhaver Sole Sisters coach…

Full results are available at: www.islandseries.org/results/

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Fernwood Social Run Club wins social media photo contest

The Fernwood Social Run Club entered a few photos into the social media photo contest. In a random draw, the one below was the winner.

The prize? Ten pairs of Vancouver Island Race Series socks.

Pictured here are a few members of the Fernwood Social Run Club positioned at the front of the startline to the McLean Mill 10K in Port Alberni.

The race took place at the National Historic Site McLean Mill. It was the first year of the new race course, name and location.

Follow the intrepid Fernwood club on Instagram at: https://www.instagram.com/fernwoodsocialrunclub/

See other awesome submissions from Badass Chicks Run Trails (BCRT), Prairie Inn Harriers Running Club, Capital City Run Crew among others. Below is a montage from BCRT.

The next race on the schedule is the Westcoast Sooke 10K.

The event includes a 1K kid’s run with chocolate for every finisher. Entry is just $5. Runners must be U12, however, we will not being checking ID.

The club competition is getting exciting.

VIRA Cup standings, heating up

The VIRA Cup is turning into a race. The defending champion Ceevacs Road Runners, have made big ground over the recent two races. The Prairie Inn Harriers who lead, will need to be on full force to hold off the Ceevacs during the final two races coming up.

Big first place age-group wins by Ceevacs Jill Ramstead, Angela Maclean, Teresa Lewis-Schneider, Colleen Vanderheide, and second place finishes by Gary Vermette, Kelly Shellenberg and Diana Persson helped the powerhouse Ceevacs make good ground on the Harriers at the McLean Mill 10K.

However, Keith Mills second overall, first master, had a great race, David Hoskins with an age-group win and Mark Ritchie with a second place run in the 55-59 age-group was a good counter.

Both teams will be showing down at Sooke, for sure, because the grand finale, the Bazan Bay 5K will see all toe the line. It’s a two-horse race for first, but wait! There’s more.

There is a five-horse race for fifth place between the GCE South Island Runners who currently have 764 points and Speedfarm with 606. In between are the Badass Chicks Run Trails, Capital City Run Crew, and Salt Spring Sneakers.

Potential civil war to break out in the Comox Valley for third place. The battle isn’t over yet between the Comox Valley Road Runners and Run to Beer Comox Valley.

Get yer ya ya’s out — this is going to be fun to watch. All hands on deck for Sooke and Bazan.

Prairie Inn Harriers – 2272

Ceevacs Road Runners – 2102

Run to Beer Comox Valley – 1536

Comox Valley Road Runners – 1086

GCE South Island Runners – 764

Bastion Run Club – 727

Salt Spring Sneakers – 722

Badass Chicks Run Trails – 620

Speedfarm – 606

Esprit RC – 515

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Triumphant return and record run at McLean Mill 10K in Port Alberni

Port Alberni, BC – April 2, 2023 – Sunday saw a triumphant return of the Port Alberni edition of the Vancouver Island Race Series. Previously known as the Paper Chase 10K and then 15K, the race not only has a new name, but a new course too: the McLean Mill 10K.

The race starts and finishes in the National Historic Site McLean Mill — a picturesque setting to be sure.

Keith Mills finishing second overall and first master (Prairie Inn Harriers). Photo credit: Joseph Camilleri.

The 2022 series champion Jonathan Walker (Esprit RC) won in the time of 33:36. Emily Bugoy (Mettle Heart Endurance) took her first race win in the time of 37:41, a two-minute and six second personal best. Both performances set course records, being the first time that the new course has been used.

“It was a good race, hillier than I thought, with a tough second half, but I am happy with the win.,” shared Walker. “I will be looking to improve my personal best which is 32:56 at the TC10K April 30 and running well at the Bazan Bay 5K on April 23.”

Asked how the race went, Bugoy, who cycled 45K from Coombs said, “My feet were numb from the ride. I hadn’t raced off the bike before. It took awhile to get comfortable. I am happy with the new pb.”

There was snow falling after the race — she rode back home to Coombs. Asked if she will be cycling to the next race, the Sooke 10K, she said, “yes, from Victoria though, not from Coombs.”

Finishing in second place was also the first 40-plus master Keith Mills (Prairie Inn Harriers). He clocked a 34:56 performance. Taking third was Chris Walsh (GCE South Island Runners) in 35:09.

The second female was Natasha Parsons in 38:05 (Badass Chicks Run Trails). Jill Ramstead (Ceevacs Road Runners) took third in 39:48, she was also the first master.  

There was a record 404 finishers. The previous Port Alberni series’ record was 364 in 2010 when it was the Paper Chase 10K. The race had a successful return after taking a two-year pandemic pause.

The next race in the series takes place Sunday, April 9 in Sooke at the Westcoast Sooke 10K. As it happens on Easter Sunday, there will be an Easter Egg Hunt for the kids and a 1K kid’s run, which includes chocolate for every finisher.

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

Contest alert: Win socks with team photo submission (via social media)

CONTEST ALERT:

Team Photo Call.

Win 10 pairs of Vancouver Island Race Series socks by being randomly chosen for your fun team photo amongst all eligible submissions.

Must be a team competing in the 2023 Vancouver Island Race Series.

Outway brand (formerly Endur) exactly as illustrated

1. Tag or “@” Vancouver Island Race Series
2. Instagram, Twitter, Facebook (either or all three, chances of us seeing the photo are better with all three).
3. Deadline: Sunday, April 2 at 2:00 PM.
4. Add team name to photo.
5. Consider wearing team swag.

  • One size fits most
  • The random draw happens and is announced over social media at 6:00 PM, Sunday, April 2.
  • Vancouver Island Runners’ Association and Vancouver Island Race Series will use the photo for marketing purposes.
  • Additional pairs (while quantities last) will be available for $5 each.

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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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Comox Valley RV Half Marathon: a tremendous success

The 2023 Comox Valley RV Half Marathon was a tremendous success on Sunday, March 19 in Courtenay, BC.

The race had the second most finishers in the 38-year history of the event with 548. The record, from 2010 saw 601 finish.

So far, the first five races of the eight-race series have had good increases in numbers with the most in a decade or more. Hatley Castle 8K had the most in seven years.

Sunday, the winners were Victoria’s Jackson Bocksnick and Kylie Acford in 1:08:50 and 1:20:21, respectively. Congratulations to Rosalyn Smith on her Canadian 70-74 age-group record.

Similar race articles are viewable at the Comox Valley Record and Athletics Illustrated.

Race start photo credit to: Joseph Camilleri.

See all photos HERE.

The Comox Valley Road Runners put on a good show led by race director Wayne Crowe and all his volunteers.

The next race in the series is the McLean Mill 10K. This is taking place on Sunday, April 2 and promises to be a great event. The back-to-back 10K weekends will be a fun tale of the tape. Both races are offering post-race beer.

While the Port Alberni 10K is offering a gently rolling course, the start and finish will be fun in the National Historic Site McLean Mill. Register now.

The rescheduled Westcoast Sooke 10K is happening on Easter Sunday, April 9. While some people already had plans this day, there are plenty of people who can now race because it is happening on a holiday. Guess what? Kid’s 1K Easter Chocolate Blast race is on. Register your under-12 child for $5.

Register for the 10K for $30.

Check out all the results. Make sure your tream has enough people and have run enough races to qualify, we are going into the sixth of eight races.

Check out how the reverse scoring system and the age-group scoring system works with the two team events.

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Hatley Castle 8K a success, record potential at Comox Valley RV Half Marathon

Hatley Castle 8K

The Hatley Castle 8K, the fourth race of the 2023 Vancouver Island Race Series, had a big turnout. Organized by Frontrunners Athletic Club (FAC), they saw the most finishers in seven years and the eighth most in the event’s 24-year history at 445.

@pellegustavs

The winners were Brennen Smith (Speedfarm) in 25:55 and Emily Bugoy (Mettle Heart Endurance) in 30:40. The top masters were Nick Walker (40-44, FAC) and Catrin Jones (40-44, Prairie Inn Harriers). They finished in the times of 27:43 and 30:51, respectively.

Smith, one of Canada’s top triathletes said, “The race was good training for triathlon season coming up. I am happy with how the race went and am looking forward to next Sunday’s half-marathon.”

He won by nearly a minute with teammate Martin Odendaal finishing second in 26:49. Owen Torres took third just six seconds back. For the women, it was Bugoy, Jones, followed by Mikaela Barnes in 32:10.

Comox Valley RV Half Marathon

Sunday, March 19 will see the 37th running of the Comox Valley RV Half Marathon and perhaps the all-time largest field assembled for this flagship Island Series event.

The top-seeds are Jackson Bocksnick of Victoria (Frontrunners Athletic Club). He is a former UVic Vike athlete who suffered from injuries for a few years. He is back and is training for the Boston Marathon. Bocksnick finished third during the Cobble Hill 10K clocking a time of 31:48 and will be seeking a sub-70-minute finish on Sunday and 2:20 or so in Boston.

“I will be happy with marathon pace while feeling comfortable,” share Bocksnick.

Fellow former Vike Matt Noseworthy and Smith will be toeing the line, making for a competitive lead pack in the sub-70-minute range.

Currently, the top three female athletes are Meg Lewis-Schneider (Esprit RC), Jones and Yume Kobayashi of Edmonton, who is a former national-level triathlete. Lewis-Schneider won the 2022 Cobble Hill 10K.

The Comox Valley RV Half Marathon is the fifth of eight events in the 2023 series. It is followed by the McLean Mill 10K, Westcoast Sooke 10K and the Synergy Health Centre Bazan Bay 5K All series information is available at www.islandseries.org.

RESULTS

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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.

Pioneer 8K
Comox Valley Half Marathon
McLean Mill 10K
Bazan Bay 5K
Sooke 10K
Hatley Castle 8K
Cedar 12K
Cobble Hill 10K