The Scotiabank Charity Challenge Half-Marathon & 5k is less than two weeks away!

On behalf of the animals we care for thank you for all your hard work leading up to the Charity Challenge.

For the home stretch of your fundraising we are giving away a BC SPCA sweatshirt to the individual who raises the most money between today, Tuesday June 14 and Friday June 17.  The winner will be announced on Monday June 20^th – just in time to wear at the race with pride!

Pub Night a Success!

On June 9 supporters of the BC SPCA and the Charity Challenge came together for a fantastic night at Ceili’s Irish Pub and Restaurant.   We are happy to announce we raised a significant amount of money, all of which will go directly to the animals who need it most.  Thank you to all who came to the party!

We need you for the Cheer Section!

Please let your friends and family know about our cheering section.   All the details can be found below.

1. Celebrate the playoffs at our Charity Challenge Pub Night at Ceili’s Irish Pub and Restaurant

Tip a pint and go home with a Mason Raymond signed Canucks jersey – an awesome souvenir to commemorate this epic cup run!

On Thursday, June 9^th from 6pm to 10pm join us at Ceili’s Irish Pub and Restaurant on Smithe (at Granville) for our Charity Challenge Pub Night.   Continue the Playoff celebration between games by drinking, dancing, prizes and the opportunity to go home with a signed Mason Raymond Canucks jersey!

You’ll also have the chance to win great prizes throughout the night and bid on some fabulous silent auction items.

Tickets include a drink and appies and are just $10.   To purchase email events@spca.bc.ca or call 604 681 7271.  Limited door sales will be available.

2. Cheer for the Animals!

Come down and support our runners in the BC SPCA Cheer Section!

The BC SPCA has been allocated a cheering section along the last mile of the race.  We would love to see our supporters, as well as your supporters, there cheering all of the amazing participants to the finish line.

We will be gathering at our assigned cheer spot located across from the intersection of Davie Street, Denman Street and Beach Avenue (see map) from 7:30am to 10am  cheering on the runners as they cross the finish line!

To get in the spirit and really show our BC SPCA pride we’re asking that you dress in blue and gold (or in BC SPCA swag!) and wear a pair of animal ears… yes you read that right, we’d like to pop on a pair of ears and cheer for the animals.

Feeling creative?  Make your own ears using images here (click on the image to open up a full size) – that’s what we’ll be doing! Or pick some fun bunny ears up from your local dollar store.

Want to run in support of the animals we care for?  There is still time to register!

With just over three weeks to go until race day, here are the important dates to remember:

Health & Runners’ Expo / Packet Pickup

• Friday June 24th, 11:00am to 7:00pm
• Saturday June 25th, 10:00am to 5:00pm

Empire Landmark Hotel, 1400 Robson St, Vancouver – Upstairs in the Crystal Ballroom.

IMPORTANT! You will need to bring a printout of your registration email confirmation OR a piece of photo ID to packet pickup.

Run Day Schedule, Sunday, June 26^th

Looking forward to seeing you as we join together to make a difference in the lives of the animals in our community!

The weather outside has been keeping me in for the past few weeks ruining my training schedule. With the summer quickly approaching, (one can only hope) the days should be starting to look better. For me, that means it’s time to buy a new pair of running shoes, both to help out my aching knees, and as a little bit of encouragement to get me outside. When in doubt, shop!

It is very important to invest in a good pair of running shoes because they can improve your running and prevent injuries. There are thousands of different styles and types of running shoes to choose from and it is hard to choose the right pair. Every shoes comprises and outsole, a midsole, an upper, a heel counter and a post or footbridge. Good running shoes are flexible and durable, and are able to control motion and absorb shock.

Your feet can be divided into one of three basic types – normal, flat or high arched. Have a look at your wet footprint on the bathmat when you get out of the shower to figure out which you have. If you see a full imprint, this means that you are flat footed. If there is an arch cutaway, your foot is normal. If there is a very narrow band or no band between the front and back of your foot, then you have high arches.

Each foot type needs a specific type of running shoes to make training and running the marathon itself better for you. Studies say that a normal food is the most biomechanically efficient and therefore you need shoes with moderate motion control. If you have high arches, avoid stability or motion control shoes. Both of those limit foot mobility which is bad for those with high arches. If you have flat feet, high stability or motion control shoes with firm midsoles reduce the amount your foot naturally rolls in so they are perfect for you. Avoid highly curved or cushioned shoes if you have flat feet because they restrict stability.

Handy Tip: The best time of day to try on shoes is in the afternoon, when your feet are a bit swollen from a day out and about. Make sure they feel good as soon as you put them on. Comfort is a must!

Black Toenails: This is a common problem for runner training for long-distance events or those who do a lot of downhill running. It begins with a toenail that appears blackened and it eventually falls off. Black toenails are caused by the constant rubbing of your toe against the front of your shoe creating a blood blister under the nail. Black toenails should be left alone as long as the pain is manageable. The toenail will eventually fall off and a new nail will replace it.

To prevent black toenails make sure that you are wearing running shoes that are at least a ½ size bigger than your regular shoes size. You also want to trim your toenails and keep your feet as dry as you possibly can during runs.

Leaky Bladder:  Female runners sometimes have problems with urinary incontinence, especially if they’ve given birth. Men can leak urine too, but the problem is more common in women. A leaky bladder is caused when your pelvic and sphincter muscles are weak or stretched – often happens because of pregnancy or childbirth.

Kegel exercises help strengthen the pelvic floor musles without using any equipment. After about six to eight weeks you should notice a difference in your bladder control.

Runner’s Trots (Diarrhea): Running is good for maintaining regular bowel movements but, of course, sometimes it happens at inopportune moments. Many runners experience bouts of diarrhea and GI distress during and after running. The cause may be dietary in nature or due to lack of blood flow during digestion (since the blood is being pulled to your muscles).

There are a few strategies that help prevent diarrhea:

• Avoid high-fiber foods (fruit, vegetables, legumes, whole grains) and coffee/tea before working out, stay hydrated.
• Consume a sports drink (like Gatorade) during long runs to maintain electrolyte levels.
• Choose foods that are naturally constipating, such as bananas, plain bagels, rice, oatmeal and pasta.
• Make sure you don’t eat at least two hours before running, so you have time to digest.
• Try to keep track of what you eat before your runs, so you can figure out possible triggers. For example, some people find that dairy products cause diarrhea.
• Plan your long runs along routes where you know bathrooms are accessible. If you face this problem on race day, don’t worry. Most races, especially longer ones such as marathons, offer plenty of port-a-johns at the start and along the race course. In most cases, you can find them near the water stops.
• If you try different tactics and nothing seems to work, you may want to consider a medical check-up for irritable bowel syndrome.

Sore or Bloody Nipples: When men run, their nipples are constantly rubbing against their shirt. Over the course of a run (especially a long one), this sensitive area can be rubbed to the point of bleeding. Because women wear tight-fitting sports bras, this shouldn’t be an issue for them. It is easy to prevent and avoid these problems with a few things you can find at home.

Generously apply a lubricant like Vaseline or Body Glide to the nipple area before a long run and you should be fine. Some men will also wear products such as Nip Guards or Band-aids to protect the nipples. Also, for longer runs, make sure that you wear a synthetic-material (Dri-Fit, not cotton) shirt closest to your body. Cotton shirts will cause chafing.

In the end, it’s all worth it.

Every $100 you have raised will get you one entry in the draw, so the more you raise the more chances you have to win!

If you have any questions email us at charitychallenge@spca.bc.ca

Good luck and happy fundraising!

You can’t spell fundraising without starting off with a little fun! The thought of asking for money can be daunting, trust us, we know. But fundraising can be just that, FUN! There are many creative ways to get your friends, family and coworkers involved in what you’re doing.

Jeans day: This is a great way to get your colleagues behind your cause! Ask your workplace if you can have a jeans day by donation, we suggest setting a minimum of a loonie or toonie.

Bake Sale: Does everyone always rave about those scrumptious cookies of yours? Why not ask for a donation for them, or charge a set price? Most people wouldn’t bat an eye at spending a few dollars at a coffee shop so why not treat them to your home baked goodies?!

Garage Sale: Time for a spring clean? This is a great way to get rid of that old junk and raise money at the same time! Don’t forget that one man’s trash is another man’s treasure!

Car Wash: Get out on those beautiful sunny days and wash some cars for the animals! This is also a great chance to get out in the community and spread the word about the charity challenge!

Bowling/Pub Night: Spending an afternoon or evening at your local bar or pub socializing, having fun and relaxing with a few drinks while raising money at the same time is a great way to help raise funds for your cause. This is also a great opportunity to hold a 50/50 draw, toonie toss or other fun activities.

Coffee Day: Ask everyone you know to give their coffee allowance for one day… add up those lattes and you may have made a mint!

Office Pool: Start an office pool and have people guess your race finish time. Set an entry fee and give half, or a portion, of the proceeds to the winner post race. This is a fun interactive way to get people involved in your cause. It also challenges you with your training and finish time goal.

Four ways to make your fundraising page great!

1. Photos – Everyone wants to see your smiling face or that of your beloved animal companion! Photos help connect your supporters with your cause.
2. Your Story – Let everyone know why you have chosen this amazing cause and why you are raising money for the BC SPCA
3. Updates – add updates, pictures and shout outs to let everyone know you are really involved!
4. Link – link to your Facebook page – get the word out to all of your friends!  And let them see your amazing progress.

Don’t forget to set a goal! Having a fundraising target can help drive you towards success. It’s great to have visuals in place to help motivate you. Just like your running targets, make this goal reasonable and achievable, the fear of falling short can easily dissuade even the most tenacious of fundraisers. Don’t forget, once you’ve hit that mark you can always increase your target!

Now you’re ready to spread the word, email all of your friends, family and coworkers with a link to your fundraising page. Share your page on social media sites and let the world know you’re out there making a difference!

These guys thank you for it…

And so do we.

Are those grey clouds putting a damper on your motivation to run? When it comes to rolling out of your warm cosy bed and lacing up those sneakers, finding motivation can be tough!  We’ve put together a few tips and tricks we’ve found, and tried, to help you with your training.

Set Goals: Whether it’s signing up to run your first 5km, or aiming to blitz your half marathon time, it’s important to set goals to motivate you in your training. These can be big picture goals, as well as smaller weekly aims. Your running goals should be achievable and challenging at the same time. An unrealistic goal will decrease motivation but a goal that is too easily obtained will lead to boredom.

Write your goal down! Simply the act of writing them down can set the process in motion. We recommend keeping a training log to track your progress. Record times, distances, time of day, weather, your pulse rate, progress toward goals and any other aspect of your running you might find valuable. A training log allows you to monitor your progress and learn from your mistakes. Many runners regularly review their training logs to look at the work they have done in the past to provide motivation for the future.

Birds of a feather flock together! Encourage a friend to register for the event and train together. It’s much harder to skip a workout when someone else is relying on you. They can also be great motivation on those days where you might not have run as hard, or as far, as you would have without your training buddy. Find someone who has a similar pace and goals as you and you’re away laughing – literally. Don’t know anyone to run with? Join us for training clinics here at the BC SPCA! More info coming soon.

Be creative: It’s easy to get into a groove with your training, just don’t let this groove become a rut! Mix it up a little to keep your workouts fresh and interesting. Take a different route, exercise at a different time of day. Try leaving your watch at home and run for the enjoyment of it, rather than striving to reach a timed goal. If you’re a gym rat like me, add some weights to your workout or pop the treadmill on an incline to spice things up a little. It’s important to incorporate cross training into your running schedule to prevent muscle fatigue and increase your strength, flexibility, and aerobic conditioning.

Pump up the jam: I personally can’t run without my iPod in, and loud. I don’t like to hear the sound of my laboured breathing, or when I’m tired, my heavy footsteps. To keep motivated while running create a playlist of your favourite, high energy, songs that get your adrenaline pumping. Ethiopia’s Haile Gebreselassie set an indoor world record for the 2,000-meter as his favourite tune bellowed from the loud speakers at the Birmingham Indoor Arena. After the race, Gebreselassie commented that the song’s beat helped him take home the victory.

Look after number one! Every animal trainer knows the importance of rewarding good behaviour, the same goes for us. Rewards can be a powerful motivator – when you do succeed, make sure to do something nice for yourself. Whether it’s treating yourself to a massage post race or nibbling on some dark chocolate when you’ve come home from a long run. For some, the biggest reward may be a much needed break. If you stick to your running schedule all week long, make sure you take a day off at the end of the week.

The ultimate motivator: Knowing that you’ve helped an animal in need. By participating in the Scotiabank Vancouver Half Marathon & 5km run/walk and fundraising on behalf of the BC SPCA you’re helping us care for and protect nearly 34,000 animals each year. This life-saving work wouldn’t be possible without the dedication of supporters such as yourself, and for that we thank you.

Canucks left winger, Mason Raymond, was on hand Tuesday at the Richmond Olympic Oval to support the Scotiabank Charity Challenge. He laced up his skates and made the public appearance to garner attention for the 40 charities involved in the half-marathon and 5km run on June 26. BC SPCA’s own Candace “begrudgingly” decided to attend the event with a puppy in tow. Despite Mason’s allergy to dogs, he found time to pose for a few photos with our puppy. Candace also snuck her way into the photo-ops, here’s how her day went…

Speaking of dedication, or lack there of. Candace, Lisa and I were suppose to kick off our half marathon training yesterday but did you see the weather?! Sideways rain and wind. Each of us managed to come up with an excuse yesterday of why we couldn’t run after work. Lisa said something about having to take care of her daughter, a likely excuse. Candace averted eye contact and mumbled something about being busy. Sheepishly, I forgot I had scheduled an appointment that day. Needless to say Day 1 of training was pathetic. We are rescheduling Day 1 and trying to put our first failure behind us.

Running is not new to me . I’ve ran several half marathons before, I even ran a marathon once (likely never again) but my times are average, average Laura runs an average running time. So this year I’m going to break out of mediocrity. I’m going to complete this year’s Scotiabank Half in record time, 1 hour and 50 minutes (this is warp speed for me) and Lisa, Candace and I are going to run it dressed up as animals. In fact we invite everyone participating in the half marathon or 5km to wear your best bunny ears, cat ears, dog ears… any ears really, in support of the BC SPCA.