Week 11, “Happy pace, happy place”

Hello fellow runners,

I´m so happy for all the smiley faces yesterday remember working in our body when you are busy with the dishes with music is easy and fun. good job!

If you feeling tired remember “happy pace and happy place” is the KEY!!!
Keeping the smile during the hills congratulations all the everybody, great job!

Remember next week April 10th is our last session in the room 111. I will talk about some tips for race day.
April 17th. The community center is CLOSE. We meet you at the Library door at 6 pm for our last run together.
After the race April 23rd we will meet at the letter “B” for Britannia and after as tradition we will see you at to celebrate our VICTORY We did it together! At Cambie Bar & Grill (the ultimate recovery drink!) Thank Mary-Lou for the reference.

The address is 300 Cambie Street (at Cordova), right on the corner.

Please if you have any question, comment or suggestion to improve our clinic please let me know.
I would like to say THANK YOU to NICOLE, ANNA, ALIVIA, LINDA, TASHA, MARK, MARY-LOU, MICHELLE, ALANE for your extraordinary job during this weeks. Thank you.
And Thank you all the runners you are doing a great job every week my invitation is to keep the good pace. Register to other races, follow our facebook group still in contact run is an individual sport but you can transform it in to a nice play date!
Have a great week, see you next Monday 10th
Pepe Duarte
“Happy pace, happy place”.


When my running career began as a senior in high school, my father suggested it would be good for me to run up and down a snow-covered garbage dump in Regina. These days when I take my nine-year-old Bernese Mountain Dog to my favourite hill, he sits on his haunches and watches from the top and refuses to run with me. Come to think of it, he’s like how my father was – smart and supportive, but not interested in participating! At least you know I practice what I preach and it’s no secret I have been known to say that “hills are your best friend,” along with your favourite canine companion of course! They are excellent for strength, fitness, efficiency, posture and injury prevention. Never avoid hills: Seek them out and focus on these tips for good form:

  • Lean slightly into the hill while hinging at the waist.
  • Keep the abs and back strong – shoulders away from the ears.
  • Focus only on the few feet in front of you.
  • Shorten your stride (most people overstride on hills).
  • Land on the balls of your feet and lift your knees as quickly as possible.
  • Keep those arms pumping with a short, quick swing.
  • Be patient and let your breath come naturally.
  • Take it easy on the way down as the impact is greater.

You’ll be proud of yourself when you get to the top of a hill every single time and you’ll be glad you were prepared when you easily tackle both the Burrard and Cambie Street bridges during The Vancouver Sun Run.

NOTES: For more helpful information on prevention and treatment of RunWalk discomforts, make sure to watch our recent webinar!

Make sure to take a moment and check out these great photos from a number of recent “Halfway 5K” events!

Also, join me on April 22nd at BC Place stadium (the day before the Sun Run) for aRunning Injuries Workshop organized by one of my mentors, Dr. Jack Taunton (co-founder of The Vancouver Sun Run).


Lynn Kanuka
SportMedBC RunWalk Coach & Olympian



Last chance to nominate a Leader of the Year!

Please take a few moments to complete the 2017 Vancouver Sun Run InTraining Leader of the Year nomination form. Once all nominations have been received, one leader will be recognized with the Jim Swan Memorial Plaque. Your nomination efforts serve as a vote of appreciation and thanks to the leader involved.

Deadline to submit your nomination is March 30th, 2017.



Today I pay tribute to food writer Michael Pollan, who has written simple common sense food rules like: “Eat food, not too much, mostly plants” and “Don’t eat anything your great grandmother wouldn’t recognize as food.”

In today’s age of superfoods and food police, we seem to have forgotten some of the basics in our attempts to cut clean up our diet. Here are some simple nutrition guidelines that may help us make healthier choices.

  • Choose whole grains more often
  • Include a variety of colourful vegetables at every meal
  • Serve small portions of bread, rice, noodles and potatoes
  • Limit foods that are fried or made with oil or butter
  • Enjoy a variety of fruits every day
  • Choose fish, beans and lean meats

In moderation, even bread can be a very wholesome part of a balanced diet, but it is easy to overdo refined and processed foods made from white flour. Here are some guidelines to choose healthier types of grains and foods:

Choose Rarely Choose Sometimes Choose Often
  • fried rice
  • white rice
  • brown rice
  • wild rice
  • quinoa
  • parboiled white rice
  • French fries
  • hashbrowns
  • potato salad
  • baked potato
  • sweet potato
  • squash
  • baked home fries
  • fried noodles
  • white pasta
  • whole wheat pasta
  • black bean pasta
  • zucchini pasta
  • brown rice pasta
  • croissants
  • muffins
  • cookies
  • pastries
  • pies
  • perogies
  • dumplings
  • sandwich bread made from enriched flour, white buns
  • 100% whole wheat bread
  • whole wheat including the germ bread or sprouted grain bread
  • sugary cereals
  • instant oatmeal, granola, oat cereals
  • steel cut oats
  • old fashioned rolled oats
  • shredded wheat cereal
  • bran cereals
  • chips
  • rice crackers
  • pretzels
  • white crackers
  • popcorn
  • whole wheat crackers
  • most sugary granola bars
  • bars made from 100% fruit, nuts or whole grains
  • chocolate spread
  • smooth peanut butter
  • natural peanut butter
  • almond butter
  • pumpkin seed butter
  • chicken fingers
  • chicken wings
  • ribs
  • deep fried chicken
  • red meat
  • baked or grilled lean meat
  • fish
  • chicken
  • beans
  • tofu
  • deep dish, stuffed crust meat lovers pizza
  • pepperoni pizza
  • thin crust vegetarian, ham or chicken pizza, light on the cheese


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.


Are you looking to gain an additional edge in your Vancouver Sun Run InTraining?

SportMedBC’s partners at Fortius Sport & Health are offering a special spring promotion to Vancouver Sun Run InTraining participants of up to 30% off select Lab Services.

Offer expires June 20, 2017.


3DRun/Walk Analysis

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Recommended for athletes and individuals who are serious about improving cardiovascular fitness, the VO2max test measures the maximum amount of oxygen the body can consume to produce energy. This test provides specific information that can be used to guide your training, allowing you to maximize your cardiovascular performance.

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Lactate Threshold with VO2

In addition to VO2max, lactate threshold has been shown to better predict endurance performance and can be very sensitive to specific training. After determining a lactate profile, we will provide accurate training zones based on both heart rate and speed/pace to help you enhance your performance.

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Week 8. Yummy food!

Now I remember why this week is so special!!!

Yummy food. Thank you so much to everybody for bringing food, It was very good to share time together in another way.
Remember this 3 important elements to be a good runner.
1. Homework run.
2. eat well you need gas
3. Rest, sleep
4. I learned this on Monday… In order to be a runner you have to dress like a runner
If you want to know more about runners stuff follow us on facebook we have a group send me a request a Pepe Duarte.
The menu for this week is…

Feeling good? Congratulations! You have reached yet another plateau in your climb to The Vancouver Sun Run: Your second well-earned and very important rest and recovery week. Even elite runners progress through training cycles that include a period of building followed by a shorter period of reduced volume and intensity. The rest allows you to enjoy your new fitness level and to relax with a much-needed mental and physical break.

I’ve been noticing in my clinic visits that there’s a lot more “chat” going on because you are finding your rhythm and are getting to know one another. I heard a young mother talk about how she had fully coordinated her two children so that she and a friend could do their RunWalk homework together – Fantastic! I also heard about a teacher who had been off because of a concussion she’d sustained in a car accident and was so proud of herself to be moving well again – Wonderful! Another one was a retired gentleman lamenting about not having lost any weight but who was beginning to feel that his pants were not quite so tight – Great progress!

It strikes me once again how special this journey is. We have all come together under the guise of Sun Run InTraining and fitness from incredibly diverse backgrounds. How nice it is that we can talk about anything and everything and sometimes nothing.

Heads up! Our next webinar is on Wednesday, March 15th at Noon. Click on the link below and register now!

Enjoy your recovery week – no more and no less. LearnToRunners, please choose the RunWalk Option as the best option. Walkers and RunStronger, keep your pace nice and easy. My advice to all of you is to keep the conversation going. We’re getting there now with what it means to have a “runners high” (it applies to walkers too!).

Lynn Kanuka
SportMedBC RunWalk Coach & Olympian


Scientists have some new answers to the popular question of how much protein we need to build muscle. Researchers are now using a new method of estimating protein requirement known as IAAO (Indicator amino acid oxidation), which estimates our protein needs at 1.2g protein per KG of body weight. This amount is 40-50% higher than the current Canadian protein requirement advised by the Recommended Dietary Allowance (RDA). The RDA was calculated using an imperfect method called nitrogen balance, which is known to underestimate our protein needs. Additionally, the RDA level was designed to avoid overt deficiencies and new research is demonstrating that this underestimates the optimal amount of protein needed for sustaining and building muscle mass. We now know that our Canadian protein recommendations fall short of promoting optimal muscle mass.

Both young and older women tend to consume less protein than their male counterparts. For an average 50 year old woman who weighs 154 lbs, she needs 1.2g protein (X 70kg) = 84g protein per day to maintain and build muscle. She can get this much protein in one day from:

  • 2 eggs (16g protein)
  • 1 cup milk (8g protein)
  • 1 can tuna (30g protein)
  • 100g chicken or 2/3 of a chicken breast (27g protein)
  • ½ cup yogurt (4g protein)

Unfortunately, we lose muscle mass and function as we age, which limits our mobility in our golden years. A study published in the American Journal of Clinical Nutritionfound that we can prevent and reverse this aging process with resistance exercise and including a serving of high quality protein in all our meals. Older adults need more protein to stimulate muscle building and prevent muscle loss than younger folks who build muscle more efficiently after exercise. This study showed that older adults can protect and build their muscle mass by consuming higher amounts of essential amino acids (in particular, leucine) at their meals. The only complete sources of essential amino acids are dairy, eggs, fish, meat, poultry, soy and spirulina seaweed. Interestingly, this is where meat and dairy outperform vegetarian alternatives, and research supports dairy protein as enhancing fat loss and building muscle mass.

Beyond its muscle building benefits, we know that including a serving of protein at every meal keeps us full for longer and reduces hunger and cravings later in the day. Dietitians agree that a diet that includes small, frequent meals made up of vegetables, fruits, protein, dairy and whole grains help us stay satisfied and achieve a healthy weight without feeling hungry. Whether you want to build muscle, lose fat, or delay aging, choose a balanced diet that includes high quality protein sources every day.

Protein part two comes next week.

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.