Category Archives: Event

Running the Harriers Pioneer 8k in 2018

The 2018 VIRA Island Race Series Harriers Pioneer 8k is coming up in exactly 2 weeks from now. This is a great way to start off the New Year if you are looking to make a positive lifestyle change after the holidays.

I’m excited to be signed up for the whole series. I’ve always been a huge fan of the series because it welcomes runners of all levels and the entry fee is reasonably priced. I’m also impressed with the post-race festivities and the food 🙂

After taking some time off racing (due to an injury and then being away on weekends for military training), I’m excited to be back on the roads. Although I don’t expect to hit any major PBs this year, I’m just grateful to be out there racing again.

Even though I may not run any PBs, I will be out there enjoying the sport that I’ve always loved. Given that I’ve done over 100 races, ranging from 800m to marathon, I have a few tips for beginner runners on how to enjoy their first Harriers Pioneer 8k.

The course has changed since I last ran it and I believe it will be faster compared to the old course. Take a look at the map and elevation profile below (click on the image to make it larger)

From looking at the course map and elevation profile, I can see that there is not a significant gain or loss in elevation, which means that it should be relatively flat and fast.

How should a new runner run this course?

The first km looks like a gentle downhill. The mistake that many new runners make is they bust right out of the gate. The first km here makes it very tempting to start too fast, but it’s best to start conservatively. You may want to start a few seconds per km slower than your desired goal race pace.

Between km 1 and 3, there is a very gentle incline, so, again, it is still best to maintain a conservative pace. If you didn’t run the first km too fast, you shouldn’t really notice the incline. If you run the first km too fast, you will feel the incline (even though it’s barely there). Believe me….I would know! HAHA

The gentle downhill will feel great after the 3k mark. However, you should still hold off on picking up your pace until after the turnaround point. The reason is that despite speeding up, you will be forced to slow down as you approach the turnaround. Therefore, you are better off conserving your energy until after you’ve made the sharp turn.

Once you get past the turnaround point, you will encounter a small incline. Maintain a conservative pace between km 4 and 5, but don’t be afraid to start speeding up if you have the energy for it.

Once you pass the 5k mark, there should be no surprising elevation changes. If you didn’t burn yourself out on the first 5k, you should be able to pick up your pace and finish with a negative split. After the 5k mark, you will encounter a gentle downhill which should help you speed up.

Once you get to the 6km mark, don’t be afraid to challenge yourself and see if you can run the last 2km faster.

As we can see, this course is not too “turny”.

Summing it up:

Take advantage of the longer, straighter and flatter parts of the course. The small changes in elevation should be hardly noticeable if you don’t start too fast.

Keep a conservative pace until you reach the turnaround point.

Enjoy the beautiful views of the countryside.

Last but not least, use this race as an opportunity to meet other people who also love the sport as much as you do.

I’ve made many friends at races and this is part of the reason why I keep coming back.

The other reason is that constant desire to get better.

Together, we form a community of active people who enjoy living a healthy lifestyle and help great charities in the process.

Lastly, you have a chance to win a FREE Island Race Series Registration. Here’s how: register for Run4Dreams before December 29th, 2017 and you will be in the draw. It’s that simple. Not only do you get a free pair of Run4Dreams athletic socks just for signing up for Run4Dreams, but you also get entered to win great draw prizes.

See you on the roads, my friends! 🙂

Run4Dreams in Victoria Sports News

I’m very excited to see that the results of Run4Dreams 2017 have been featured in Victoria Sports News.

Not only that, but our friends at Victoria Sports News also have a special promotional coupon code for 15% off registration for the 2018 Run4Dreams.

Below is a screenshot of the article.

When you click on the picture, it will take you straight to the Victoria Sports News article.

As a runner, you may be wondering: Why should I take part in Run4Dreams?

Here are all the reasons to take part in Run4Dreams:

  1. 100% of the net proceeds will be donated to Help Fill a Dream Foundation
  2. It allows you to take part in a 5k race on your own time and at your own convenience
  3. You automatically get entered to win awesome draw prizes
  4. The official Run4Dreams endur athletic socks are free with your registration (1 pair per person)
  5. You become part of a mission to make the world a better place.
  6. It enables you to be part of a supportive online community of runners and walkers of all levels
  7. Registration fees are reasonably priced (about the price of a beer and burger)
  8. You will be inspired by other Run4Dreams participants
  9. There are cash prizes for fastest time as well as most creative run.

This is definitely one of the easiest ways in which you can make a difference in the community. The goal of Run4Dreams is to make things better and to raise money for a great charity.

I’m so incredibly grateful for the Run4Dreams participants and draw prize sponsors who came on board in 2017. I’m also really grateful that I met the folks at Q Academy who are working with me to help me grow Run4Dreams in 2018. Last, but not least, I want to thank Chris Kelsall of VIctoria Sports News for featuring the Run4Dreams story.

Join us in making the world a better place 🙂

Run4Dreams 2017: Results, Winners and Thank You’s

The moment we have all been waiting for! It’s time to officially close out the 2017 Run4Dreams and start working on Run4Dreams 2018

What is Run4Dreams?

Run4Dreams is a Virtual 5k Race, where the net proceeds from registration will be donated to Help Fill a Dream Foundation. Help Fill A Dream provides hope, help and happiness for Vancouver Island and the Gulf Islands’ children under the age of 19 with life-threatening conditions. Help Fill a Dream Foundation fulfils their dreams as well as assists their families with much-needed financial support.

Not only that, but Run4Dreams also aims to unite the worldwide running community and inspire runners and walkers of all levels to take part.

I first came up with Run4Dreams back in August 2017 and decided to do a pilot project right away. I wrote more about that on the Q Academy blog.

It warms my heart to know that I’ve been able to sell out the first Run4Dreams. It wasn’t an easy task and there were a lot of skeptics when I first started promoting it (I won’t mention anymore, because this is intended to be a positive post).

The results we’ve all been waiting for:

First of all, I want to say THANK YOU to all those who signed up and participated. I also want to thank Float House Victoria, Muscle MLK Canada and MEC Victoria for donating draw prizes to give to race participants.

THANK YOU to those who believed in the cause and who made a difference.

THANK YOU for believing in my vision to unite the worldwide running community, inspire active living and raise funds for a great charity. I cannot thank the participants and the draw prize sponsors enough for making this pilot project a success.

The first ever Run4Dreams raised $400 for Help Fill a Dream Foundation. There were participants from four different Canadian cities. Images from cheque presentation to follow.

I am definitely hoping that together with my expert team from Q Academy we can get a lot more people to participate in Run4Dreams 2018. We need more participants in order to make a greater impact on such a wonderful organization, Help Fill a Dream Foundation.

Submissions ranged from 16:05 for a 5k to over an hour. This is proof that everyone is welcome to participate and I’m thrilled to see such a wide range of running abilities. At the end of the day, whether the 5k takes you 15 minutes or 1 hour, you are still a winner because you did it. You helped a great charity and you should all be proud of yourselves.

There was a lot of positive feedback on the Run4Dreams endur socks that participants received just for registering!

The WINNER of the $75 CASH Prize for fastest submission is Matthew Winkler. His time was 16:05, which is his personal best. Matthew ran that fast at ParkRun and I watched him do it! Matthew is an inspiring local elite athlete who is passionate about running. I’m so thrilled that he took part in the race!

Above: Matthew looking speedy. Photo credit to whoever took this photo.

DRAW PRIZE WINNERS

Muscle MLK Winners:

Adam Dennis

Kent Ainscough

Karolina Lazdzin

Jerry Hughes

Mark Hamblett

Float House Gift Card Winners:

Bernice Smith

David Mackenzie-Kong

Anne-Marie Sutherland

Dom Spragg

Ian Simpson

MEC Race Entry Winners:

Neil Frelick

Angel Farley

Connect with me to arrange claiming your prizes 🙂 yhempler (at) gmail (dot) com or Yana Hempler on Facebook.

 

 

 

Run4Dreams 2.0: Virtual 5k Race For Help Fill a Dream Foundation

The initial Run4Dreams was a success and it got SOLD OUT! More on that in my upcoming post on Oct 15th, so stay tuned for all the numbers, photos and stats from the first virtual run I ever organized.

Given the success of the first Run4Dreams, I have decided that there will be another one in 2018.

Early bird registration for Run4Dreams 2.0 is officially open!

What is Run4Dreams?

Run4Dreams is a Virtual 5k Race, where the net proceeds from registration will be donated to Help Fill a Dream Foundation. Help Fill A Dream provides hope, help and happiness for Vancouver Island and the Gulf Islands’ children under the age of 19 with life-threatening conditions. Help Fill a Dream Foundation fulfils their dreams as well as assists their families with much-needed financial support.

One of those children was Jerry Hughes.
Jerry grew up to be an inspiration to many people.He was born with a rare genetic disorder called Gardner’s Syndrome. Currently, Jerry is one of the top ultra marathoners in Canada. Help Fill a Dream Foundation has made a hugely positive impact on his life when he was younger. Jerry has two young kids of his own now. There is a chance they might have inherited his genetic disorder. However, Jerry’s kids are too young to get tested for it yet. The thought of those two handsome young boys potentially having this disease breaks my heart.

Not only that, but Run4Dreams also aims to unite the running community all over the world.

REGISTRATION: Early Bird Registration ends Jan 1, 2018 (after that, price goes up!)

Included in registation: a FREE pair of high quality Run4Dreams Endur Officials Ankle Socks. Early bird registration is $24.99 CAD! You will also be entered to WIN some AWESOME draw prizes!!


Left: Actual photo of the socks that come with your registration. Submitted by a participant who received his! 🙂

 

 

 

 

 

 

 

ONCE REGISTERED: Submit your name, shipping address and Garmin/Strava/MapmyRun/etc data from the run to run4dreams1@gmail.com Run (or walk) must be completed between date of registration and final submission deadline of April 15, 2018. Optional: Submit a post-run selfie along with your results ? You can run (or walk) anywhere in the world as long as the proper data is submitted.

“My 5km time at the 2017 Park Run in Cloverpoint was a 16:07, which is a personal best for me. I also want to thank Yana Hempler and Jerry Hughes for telling me about what Run 4 Dreams stands for”Matthew Winkler, local elite runner.

A $50 CASH PRIZE will be awarded for the most creative submission (open to interpretation…think run selfies, running outfits, creative routes, creative run story, but must be safe for work!) 

A $50 CASH PRIZE will be awarded for fastest submission. All submissions faster than 19 minutes will be carefully reviewed and dishonest entries will be disqualified.

WINNERS with the fastest and most creative submission will be revealed on April 16, 2018.

ALL Winners must agree to have their image, name and time published in order to promote upcoming events. All socks will be shipped to the participants before April 15, 2018.

TERMS AND CONDITIONS:
By signing up, you have read and understood the Disclaimer & Disclosure.

Your information will not be sold to any 3rd parties. However, your images may be used to promote upcoming future events. The information will not be shared with any third party, other than as necessary to fulfill your request, e.g. to ship an order or prize winnings. From time to time, you may be contacted to be a part of future virtual race events organized by Yana Hempler Fitness if they occur. You may opt out of any future contact at any time.

Prize may be changed at any time without notice depending on the number of registrants. By signing up, you agree to accept the results and the determined winner as final.

I do not collect or store your credit card information. You can pay with any major credit card. It will be on RaceRoster

No refunds are given for registrations.

These terms and conditions are subject to change.

EVENT!! Run4Dreams: Virtual 5k Race for Help Fill a Dream Foundation

Are you looking to do a 5k race without having to commit to a particular race day? Are you training for a bigger event and are interested in doing a time trial?

Are you a beginner who feels unconfortable in huge crowds?

Do you own a Garmin or are you on Strava?

Do you want to make a difference in the lives of children under the age of 19 with life-threatening conditions by fulfilling their Dreams and assisting their families with care and financial support?

If you have answered “YES” to at least one of the questions in the above paragraph, then please read on…

Run4Dreams is a Virtual 5k Race, where the net proceeds from registration will be donated to Help Fill a Dream Foundation. Help Fill A Dream provides hope, help and happiness for Vancouver Island and the Gulf Islands’ children under the age of 19 with life-threatening conditions by fulfilling their Dreams, improving their Quality of Life and assisting their families with care and financial support.

Help Fill a Dream Foundation has made a tremendous difference in the lives of many children who are suffering from critical illnesses. One of those people is Jerry Hughes, who grew up to serve as a huge inspiration to many people. Jerry was born with a rare genetic disorder called Gardner’s Syndrome. He overcame it and became one of the top ultra marathoners in Canada. Help Fill a Dream Foundation has made a huge positive impact on his life when he was younger. He has two young kids of his own now and there is a chance that they might have inherited the disorder too (too young to find out) and the thought of them having it breaks my heart.

How does Run4Dreams work?

REGISTRATION. Register before Sept 18, 2017.
Included in registation: a FREE pair of high quality Run4Dreams Endur Officials Ankle Socks; shipping costs; all applicable taxes and transaction fees. There are no hidden charges and the registration is $24.99 CAD.

SOLD OUT!!!!!

Above: Actual photo of the socks that come with your registration. Submitted by a participant who received his! 🙂

ONCE REGISTERED: Submit your name, shipping address and Garmin/Strava/MapmyRun/etc data from the run to run4dreams1@gmail.com Run (or walk) must be completed between date of registration and final submission deadline of Oct 1, 2017. Optional: Submit a post-run selfie along with your results 🙂 You can run (or walk) anywhere in the world as long as the proper data is submitted.

A $75 CASH PRIZE will be awarded for the fastest submission All submissions faster than 19 minutes will be carefully reviewed and dishonest entries will be disqualified. WINNER with the fastest submission will be revealed October 15, 2017. Winner must agree to have their image, name and time published in order to promote upcoming events. All socks will be shipped to the participants before October 15, 2017.

TERMS AND CONDITIONS:
By signing up, you have read and understood the Disclaimer & Disclosure.

Your information will not be sold to any 3rd parties. However, your images may be used to promote upcoming future events. The information will not be shared with any third party, other than as necessary to fulfill your request, e.g. to ship an order or prize winnings. From time to time, you may be contacted to be a part of future virtual race events organized by Yana Hempler Fitness if they occur. You may opt out of any future contact at any time.

Prize may be changed at any time without notice depending on the number of registrants. By signing up, you agree to accept the results and the determined winner as final.

Paypal is used to process your payment for your registration and I do not collect or store your credit card information. You can pay with any major credit card.

No refunds are given for registrations.

These terms and conditions are subject to change.

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