Week 7, wow time flies

Wow, week 7. Almost there.
Just 6 more to have our 10K. For some of you this is the first time, maybe you never imagine doing this in REAL life. Yes, it isn’t a dream, you are doing it. Last week you ran more than 5k. Congratulations!
For others maybe this is the second or more, I don’t know, but you are doing it! For me to think about crossing the start line and hearing the people screaming, looking the face of people looking for their loved ones, is awesome. Specially when I hear a kid say “go” or with a signal with a funny message like  “Touch for power”
The race day is just one day, however the proud feelings about finishing your first or you second… is forever. Enjoy the way!

Things to remember
5K trail run

Saturday, March 11th  9:00 am

I feel so sad I can’t run with you I have a course but you are in my mind and I’ll be cheering for you. This run is part of your homework. The plan says to run 3 days per week. One on Monday, one on Wednesday, and the final on Saturday.

If you celebrate something special, going for a 5K run is a really good way to start the day.

Next week is one of my favorites: potluck. Bring you specialty to share and be prepared to have a good time with your fellow runners. We are stronger together and if you add food… so yummy!

See you soon. It is sunny, I’m going to play outside.

Place as Mister Ken Hamilton mention: if you have any idea to give you a better race, please let me know.
See you next Monday,
Pepe Duarte


I was recently in Merritt and I went for a couple of gorgeous early morning walks high above the Nicola Valley. A rising sun over gently rolling hills iced with snow, and a big sky stretching as far as the eye can see. I found myself remembering a road trip I went on with my children a few years ago to visit family in Saskatchewan. We had stopped for the night at a hotel in Medicine Hat along Highway #1. The area was and is flat as a pancake! Only a prairie girl like me would think of the possibility of a run. I recall not being too excited about where the road behind the hotel would lead. Ten minutes into an easy jog, I was treated to a surprise I’ll never forget. I had reached the edge of a jagged valley that had been cut out of the prairies a gazillion years ago by one of those ancient moving glaciers that we can only imagine. I skirted the edge of the valley that day amidst bushes and rocks, with the river below and a blue prairie sky above just like what I experienced in Merritt. I was reminded yet again of how lucky we are to be able to simply throw on a pair of shoes, head out the door anywhere, anytime, and explore new territory.

So, remember to take your training gear with you when you plan your spring break getaway. If you are staying around town this year, then go visit a friend and try your RunWalk in a different neighbourhood. There’s inspiration in a new route every time!

Celebrate how far you’ve come with a 5K this week! Stay at nice, easy talking pace and you’ll discover that you could go further (but don’t). We’ll save that for Sun Run day on April 23rd!Keep it going!

Lynn Kanuka
SportMedBC RunWalk Coach & Olympian


How much should we eat to maintain a healthy weight?

Following strict diets might help us lose weight in the short term, but they tend to leave us feeling hungry and deprived. This can boost our cravings and sets us up to overeat later and inevitably, regain all that weight afterwards. For long term weight management, we can use the “Plate Method” to enjoy all of our favorite foods in balanced proportions, without having to follow a restrictive diet.

The Plate Method was first introduced to help people with diabetes control their blood sugar. We now know that everyone can really benefit from the Plate Methodto maintain a healthy weight and optimal nutrition and health. The Plate Methodsuggests that we fill half of our plate with vegetables, a quarter of our plate with whole grains, and a quarter of our plate with lean proteins. Aim to have 3 fruits a day and 2-3 servings of dairy products for snacks or with meals as well.

When we serve our meals this way, the fibre from the fruits and vegetables and the protein from lean meats, fish, legumes, dairy products and alternatives keeps us full longer. We don’t have to cut out the carbs, we can choose whole grains more often and keep the portions relatively small. Having a small portion of whole grain on our plates gives us energy, without carb loading our plates with heaps of bread, pasta or rice.

Next time you serve yourself dinner or make your lunch, try to load up on vegetables and lean protein and include a small portion of whole grains. Your plate will be full with a meal that keeps you full for longer, without weighing you down.

Cristina Sutter

SportMedBC RunWalk Dietitian

Cristina Sutter is a Private Practice Sport Dietitian at Optimal Performance Clinic in Vancouver. For more information, visit cristinasutter.ca.


Week 4. Rest is good for running

Hello, good day.

Yesterday we enjoyed a gorgeous day, blue sky, the sun, snow, nice temperature, a happy Family Day. We did a recovery run at our clinic. Overall, a very good pre-show for Valentine’s Day.
Why do we need a recovery week?
To build fitness our body needs to work out but it needs to relax too. Remember the example with the bag and why we do intervals? It is the same principle we need an active rest to keep building our fitness. Normally, there is a recovery week in our program every 4 weeks.
For running, there are 3 mains elements:
1. Training, to be good in anything you have to practice and practice and practice until you hear the music in your head without an instrument. Practice.
2. Food, somebody said “we are what we eat”. It is true. If you want to run with less weight in your backpack maybe you can try to eat more greens than browns. In my case, I eat my cake after my run. When I have it in my hand ready to eat I think if I ran for 50 minutes, I burn just 800 calories, etc… sometimes my rationale wins and the cake gets back to the fridge but other times finishes IN me… 🙂 I run for food. I earn it. But I also eat to run, I eat well to fuel my body.
3. Rest. Rest, Rest. This remind me when my mom said to me. “if you want to play tomorrow you need to sleep and charge the batteries”. Take your time for rest. Every person is different, someone needs 7 hours other 8 or 9 the point is: MAKE SURE YOU HAVE A GOOD SLEEP TIME. Every week.



Workloads are always less every fourth week, so enjoy the well-earned recovery! Those who are new to the program will still be fine with their first session, and those who have missed a few workouts (weather challenges and nasty flu bugs going around) will be able to return to the program smoothly.

Heads up! Our next webinar is on Thursday, February 16th“Train Right, Eat Right.” Register now!

As it is Valentine’s Day week, I have a personal Sun Run InTraining love story to share. I grew up in a smokin,’ drinkin,’ fun-lovin’ prairie household. My mother and father were die-hard Saskatchewan Roughriders fans and extreme armchair athletes as we were growing up. They put us kids in sports to keep us out of trouble and they were our greatest fans. They were there in full force at the 1984 Summer Olympic Games in Los Angeles, waving their giant Canadian Flag, cheering louder than anybody as I received my bronze medal.

In the 1990’s, they finally quit smoking and cut back on the drinking.  and my Dad caught me by surprize one day in 2007 when he asked me to tell him about what I was doing in my job, coaxing people off couches to do that “Sun Run thing!” He asked, “what would we have to do to prepare for it?” At that point they had retired in White Rock. My Dad had recovered well from his stroke and round one with cancer, and they enjoyed walking along the beach.

You can imagine how excited I was when they decided to follow the Walk10K program! My Dad was thrilled that they only had to walk 3 times per week, and his thought process was to train Monday, Tuesday, Wednesday, so he could then kick-back and do nothing for the rest of the week!

“Sorry Mom and Dad, you have to spread those sessions out and stick to the program.” 

I sensed their apprehension. “Do you think we can do it?” they asked me. Thirteen weeks later, I was anxiously waiting and trying to spot my dear parents on The Vancouver Sun Run home stretch. It makes me cry, thinking back and remembering them, married 50 years, 5 adult kids and very full lives, smiling and thrilled as they crossed that Vancouver Sun Run finish line together, hand-in-hand. I was so proud of their accomplishment.

For me, their story is the ultimate in love, support and friendship. Wishing you much love in your life this Valentine’s Day week of Vancouver Sun Run InTraining.Smiles,

Lynn Kanuka
SportMedBC RunWalk Coach & Olympian


Do you enjoy food and eating in a balanced way? Or do you have strong cravings for certain foods when you are upset, stressed or depressed? We may comfort ourselves with emotional eating when we don’t want to face uncomfortable feelings like anger, anxiety or sadness. This is a common pattern that many of us learned in our youth when we didn’t know how to handle these tough emotions.

Emotional eating does bring comfort and relief to our difficult feelings, so it actually does make us feel better temporarily. However, the relief is short lived and soon we feel guilty for overeating and often beat ourselves up for having lost our self-control. We pledge to start a new diet tomorrow and restrict “forbidden” foods. This strict diet makes us feel deprived and this inevitably results in cravings and overeating at our next vulnerable moment of stress.

To overcome emotional eating, try these strategies to stop this vicious cycle:

  • Identify your triggers: Are you feeling tired, bored, sad, stress, anxiety or anger?
  • Soothe your emotions without food: Talk to a friend, go for a run/walk, play an instrument, do something creative like art or sewing, do a puzzle, coloring, do a chore or take a bath, read a book, meditate or listen to music. Engage your senses. Keep your hands busy.
  • If you have a craving for a “forbidden food,” make a decision to enjoy it without guilt. You will feel satisfied and will be less likely to binge.
  • If you do binge, it is important to give yourself compassion and acknowledge that you are stressed. Life is difficult and you need more self-care. Do not beat yourself up.
  • Do not start a diet by restricting foods. Instead, try to create regular meals and snacks. Choose foods that you enjoy and nourish you.

Cristina Sutter

SportMedBC RunWalk Dietitian

Cristina Sutter is a Private Practice Sport Dietitian at Optimal Performance Clinic in Vancouver. For more information, visit cristinasutter.ca.