“Absolute Beginner” Run Clinic Begins on May 10

I Will Run - logo squareHello Everyone,

Our learn-to-run “Absolute Beginner” clinic will begin on May, 10, 2014.  This program is suitable for all ages & no running background is required.  You can run, walk, or even stroll with your baby in this program.  The goal is to get outdoor and stay active.  You will learn the proper techniques on running form, active dynamic stretching and choosing the appropriate running gears.

Our Sponsor: Skechers Performance Division


Our program is proudly sponsored by Skechers Canada Performance Division.  On our Skechers’ Demo Day, each member will get a chance to test out the latest Skechers’ runners and also a draw entry to win one of two pairs home.

Our Sponsor: Skechers Performance Division



In supporting the good work by Mission Possible on empowering the homeless living Downtown East Side, our program will continue for the 2nd year to encourage all program participants to make a kind donation of minimum $50/individual or One family unit to Mission Possible and provide a donation receipt for enrolling the run clinic.



Step 1:  Sign Up @ REGISTER

Step 2: Await for Email Confirmation that will be sent out once a minimum of 8 participants has signed up.

Step 3: Once email confirmation is received, please upload donation receipt @ REGISTER

The first five participants signed up will receive AN EXTRA DRAW ENTRY for our Skechers Demo Day to win a free pair of brand new 2014 GoRun Skechers runners.



Vancouver First Half 2014 Race Report



Hey there!

It’s been quite awhile since I last competed in a half marathon race and written up a race report of such. It was about 1.5 year ago at the inaugural half at the Surrey International Music half marathon.  That time I went at a moderate hard pace at about 4:09min/K, clocking at 1:27:22 and overall ranking at 13th.  I remembered I followed the first female finisher throughout the entire race.  She was definitely a great pacer for me!  After becoming a father for almost 10 months, I find things are definitely different these days!  I have acquainted to running in the early morning as early as 5ish and have been squeezing in a tempo or speed work during work lunch hours.  The biggest changes were meeting up Coach D and becoming a Skechers sponsored athlete!

Let’s get to the 2014 Vancouver First Half now!

Weather forecast for race day was originally nasty, so nasty that I don’t think I had run in that sort of condition. They were saying up to 50mm of down pour and with up to 100k of gusting wind!  Thank God! It turned out differently on the day.  It was bright and warm (3-5oC) with about 25-30k of wind. I couldn’t complain at all but really to give thanks!   As usual I like to get to race site about at least an hour earlier.  Coach D prescribed me with some easy workouts so I did them for about half an hour or so.   I felt so warm that I wanted to toss my arm warmers and gloves but good thing I didn’t as few stretches of the course were extremely windy.   I went back into Round house community centre to check out if Coach D was around.   Since Mizuno was one of the biggest sponsors and Coach D is their Canadian Ambassador, I figure I could probably find him somewhere in their booth.   Aha! I saw Coach D from afar and he actually was dressed up for a run that morning.  He asked how I was feeling.   Honestly, I wasn’t feeling too bad but not at 100%. Things always act up few days before race day.  I found my right thigh was flaring up a bit for the past few days since my last tempo run on Tuesday with Huff (my new running buddy and 2012 First half Top 10 finisher, clocking at 1:12). I had been icing the inflamed area for few days now and up to the very last night.

The atmosphere at the First Half was definitely different compared to other local races.  The first thing I saw was a big Global TV van parked right at the community centre.  Video cameras were set up everywhere to capture the start of the race.  In fact, I was caught on TV on the 6pm news .  The second thing I noticed was the amount of great runners out there!  Aside from coach D who is still the current course record holder of ~64mins, there were Ellie Greenwood (Ultra marathon world champ), Rob Watson (2013 Boston, Ranked 11th and also the 2013 and this year’s First Half Winner),  Kelly Wiebe (Vancouver Sun Run 2012 1st), and few familiar faces from the VFAC and Point Grey Track Club.

I got to the start line about 15mins prior to start.  It was packed!  I was standing right beside Matt Cecil, the guy who I happened to spend some time chatting after the race.  He was top 20th that day, even though he was feeling under the weather.  I later found out his forte was more in the ultra than the half.  After the Canadian anthem was sang, everyone was in position for the gun to go.  3, 2, 1 and off we go!

Coach D told me to run a conservative first 10k.  I tried my best not to push but to feel easy running at about 4:00-405k/min pace.  Huff also told me to take control of the race and go easy.  I listened and glad that I did.  As I was heading into the tunnel beside the BC Stadium, I heard two guys in front of me were exchanging some words.  This is probably the first time I have witnessed an argument broke out during a run.  So lame!  Basically, one guy was complaining that the other spat on him.  Anyhow, a slight incline was coming up as we get back on to Pacific Blvd, so I sped up and past these two runners.  Whew! It was quiet again.  As I reached to Beach Ave., I saw Timothy Smith (UBC record holder for half marathon) as a spectator.  I have yet to meet him but had certainly seen him many times at Run Inn at Kerrisdale and at other races.  Anyhow, back to the race, as I hit Beach Ave I noticed my pace was averaging at 4min/k, which was exactly where I wanted.  The biggest surprise came at about 8k when I heard someone yelled out “Vicar, great form! You are doing a good job!”  It was Coach D running from opposite direction.  Hey, it was such a great feeling.  I mean how many people get coached from the CR holder and the best of all being cheered at on the course!

Two more Ks  then it was game time!  I got the permission to really start racing from Coach D from 10K onwards.  Forget about the watch and start racing the people in front of me.  I did!  I picked up my pace to about 350-355min/km and was still feeling quite good.  I have caught up so many people that I initially saw at the starting line.  Few people started out aggressively at about sub 3:30min/K pace and suffered badly at the end.  Running along the sea wall around Stanley Park was a breeze and I just focused on catching up with runners, I enjoyed that part really much.  I knew my challenge was up ahead at about 15-18Km around Lagoon, where both Coach D and Huff warned me about.  The mysterious trail around the lagoon would spell dark magic upon my running legs.  Thank God, there were a pack of runners in front of me running at a decent pace of about 3:53min/K.  I quickly drafted behind them and just did my best not to fall behind throughout that trail loop.  As I came out of the woods and climbed a slight steep hill back onto Beach Ave., I found myself suffering a little bit on my left calf.  It was a scary feeling that I was about to cramp up.  I passed the 12mile mark and thought to myself, “I’m almost done, all it takes is only 1 mile”.  I knew my next and probably last challenge would be  climbing the steep hill under the Granville bridge before getting back onto Pacific Blvd.  There was a female runner ahead of me running it.  I needed someone to stick to.  I picked up my pace again and aimed to pass her!  That female runner was actually the female holder of the course! She was Tina Connelly! Wow!  As I got back onto Pacific Blvd, I had probably spent too much effort passing Tina and climbing that hill, my left calf was acting up frequently to the point it was about to freeze up.  I was running like Forrest Gump.  What I learned from my past failure when I had  a really bad cramp was really to sprint and run even fast and not to stop for a stretch, and so I did.  I sprinted like a mad man for the last 300m or so before flying across the finish line!  Coach D was right there to cheer me.  He yelled out sub-85, 1:24:30.  I did what I wanted to do!  What a great feeling! I was happy with my performance that day!

I just want to take this opportunity to thank God for the awesome day, Skechers Canada Performance Division for their support and sponsorship, and Coach D for his invaluable coaching and advice!
I have two weeks for recovery before racing again at the Hot Chocolate Race 10.4km!




Great time Meeting Up with Coach D!

It’s been always nice meeting up with Coach D!  Yesterday, we didn’t have a training session but rather a nice chat between two runners with a sip of  coffee at Starbucks.  We talked about how many shoes we’d normally get from our sponsors (He goes through about 12 pairs/yr plus racing flats, about 2 pairs/month, while I am about half of that).  It was fun just chatting how grateful and lucky we are to have shoes provided for us in our rigorous training that we have sabotaged so many rubbers in the process.  Without these awesome sponsors  and supporters (kudos to Mizuno for Dylan & Skechers Canada Performance Division for myself), we would’ve probably gone broke by now spending over thousands of dollars on gears while chasing our dreams.  We also talked about good old Meb who won the Chevron Houston Half Marathon Championship few days ago with a jaw-breaking record time of 61:23 at the age of 38.  He sure is one big inspiration to many of us runners out there.  Speaking of Meb, I was excited to receive the newest the rarest (at least I haven’t seen one here in Van) Go Meb Speed 2 from my sponsor yesterday. I wore them to meet up Coach D and even proudly showed them to him.  We were both like kids examining the new toy!  I have yet to really run in them but merely walking in them gives me a great feeling that I’d really love them and become very attached to them. I will likely race in them for my upcoming first half marathon “Vancouver First Half 2014”.  I hope to write a review on these shoes since I  have yet to see anyone written anything about them.  It’d be fair to do so after I’ve done some good mileage on them (probably about a good 200 miles).  With my upcoming full at the Vancouver BMO in May, Coach D will up my training volume soon so I think 200 miles could be easily achieved in less than few weeks or so but I’d probably limit myself to wearing the Go Meb 2 for the speed work or occasionally on few of the longer workouts.  Professional runners like Coach D and Ryan Hall and many others often succumb to running injuries owing to their high volume training (200k+/week).  I find it so true these days that part of the goal in training is really to make it to the starting line. It was great seeing Coach D yesterday recovering well from his strain that happened way back in Japan in last late Fall.  I had the perfect person to talk to about race strategy for the upcoming half because Coach D is the current course record holder with a time of 64:22 in 2012.  The race will definitely be fun as it is going to be quite a competitive field.  I love races that are filled with fast runners.  I find that I run so much faster when I can follow a group.  Since this is going to be my first half since I don’t know when (probably September, 2012?), I’d be happy to go with anything sub 90min and would be extremely hyped with anything sub 85 or less.  I feel okay fit now but slightly over-weight at the moment, so hopefully with the time left I could probably up my fitness level a few notch more.  At the end of our meeting, Coach D gave me this awesome card from Mizuno showing the marathon time he achieved to becoming the 2nd fastest Canadian Marathoner at the Rotterdam Marathon with his autograph on. 

Dylan Wykes 2014




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IWILLRUN2014 Hello Runners,

I Will Run - logo squareOur most recent I Will Run for a Good Cause’s Fall 2013 Ran10/21K program was a great success.  In this cohort, we had a total of 13 runners.  All runners adopted the running form and techniques taught in this program very well.  A comparison between the 1st assessment run, one that was introduced in the first session, and the 2nd,  at 5 weeks when all fundamentals were introduced, has shown that all runners had improved their time by reducing from a minimum of 1 minute and up to a maximum of 3 minutes in completing a 4K (Ran10K group) or a 6K (Ran21K) circuit.  It’s amazing how changing one’s running form and bio-mechanics could have such a huge positive impact in one’s efficiency in a relative short period of time.  Most participants are now running free of injuries or have drastically minimized their injuries or soreness owing to improper running forms and techniques. Once the basic principles were well-developed after the first five sessions,  the Ran10/21k group were introduced to more advanced workouts such as fartleks on track and tempo runs as well as running drills to help building up running forms and efficiency.  In this 14 week program, we began at about 8-10K and built up our mileage to well over 21K in our final session.  We’ve covered a total distance of over 140km in the past 14 weeks! We’ve also endured few extreme weather conditions (e.g. freezing rain, -8K, and gusting wind @30km/h). Congrats everyone!


missionPLogo4In this Fall running group, we  partnered up with Mission Possible , a Christian humanitarian agency located at Vancouver downtown east-side that transforms lives by helping those challenged by homelessness and poverty achieve a renewed sense of dignity and purpose through meaningful work.  In an effort to make a positive social impact in the community, I Will Run for a Good Cause encouraged all of its participants to provide a donation receipt from Mission Possible as registration fee, while the program itself continues to remain free of charge.

Together, we raised over $600 for Mission Possible!


Our Sponsor: Skechers Performance Division

Another exciting news was that Skechers Canada Performance Division has officially become our proud sponsor.  Skechers’ representative, Alex Strote, was kind enough to host a Skechers demo day for our participants to try out their latest products.  At the end, two participants took home with two brand new Skechers’ runners and everyone was also given a 20% off discount card to be used at any Skechers stores.

For the upcoming 2014, our popular Absolute beginner group will resume starting on Jan25, targeting anyone who never really ran before and may be interested in learning to run and exercise as one of their new year’s resolutions. We will also continue with our Ran10/21K group for those training for upcoming race events such as the Vancouver Sun Run in late April, Vancouver BMO Half Marathon in early May, and Vancouver Scotiabank’s Half Marathon in late June.

Learn to run for free; make a positive social impact; and, live a healthier life.  Make all these as your New Year resolution in 2014!  Plus, a chance to win a FREE pair of Skechers runners.

Sign up now! 15spots/program  In our upcoming 2014 Winter program, we’ll continue to make a positive social impact through supporting Mission Possible on their important role in empowering the less fortunate living DTES and also World Vision in aiding the typhoon victims living through this moment of distress in the Philippines. I look forward to seeing you all out there in the upcoming exciting year of 2014!


facebookLast but not least please “like” and Join us at our Facebook Page:

I Will Run for a Good Cause

Your running buddy,


-A Skechers Canada Performance Division Sponsored Athlete

-Currently coached by Dylan Wykes, Canadian Olympic Marathoner and 2nd fastest overall in Canadian Marathon Record

Run to inspire and to be inspired

Final Special Offer: Sign up with a Friend and Receive 1 of the past 2 Special Offers!

Final Offer

Hello Runners! This weekend will be our Final Special Offer!  When you sign up for one of the upcoming 2014 running programs with A FRIEND, you’ll receive one of the specials (Week1: Personalized weekly training plan for one upcoming 2014 race or Week2: An extra draw entry for a pair of Skechers runners) from the past 2 weeks.

The offer begins Friday 12/20! Available for the first 5 sign ups!

Sign up now at www.iwillrun.ca/register 

facebookLast but not least please “like” and Join us at our Facebook Page:

I Will Run for a Good Cause


special offerMEBSKECHERSHello Runners,

Last weekend’s special offer, a FREE personalized weekly training plan for one of your upcoming 2014 races, was quickly seized by the first 5 individuals who signed up for 2014 I Will Run for a Good Cause. Congrats!

This weekend’s special offer (Ends this Sunday evening), for the first 5 people to sign up for the upcoming 2014 I Will Run for a Good Cause Running Program, will receive an EXTRA entry of draw for  a FREE pair of Skechers’ Performance line runners (Valued at over $100).  Learn to Run for Free; Make a Positive Social Impact; Live a Healthier Life.

Sign up now at www.iwillrun.ca/register 




I Will Run Winter 2014 Programs- Registration Begins Tomorrow!


The Winter 2014 running programs will begin on every Saturday from Jan 25.

The Absolute Beginner program runs from 10-1130am for 10 sessions and is suitable for anyone including stroller moms/dads hoping to learn to run or get out there for some exercise.

We will focus on proper warm up/cool down techniques, choosing the right running gears and an emphasis on proper running forms and techniques to minimize or/and avoid any running related injuries. It’s a great way to start off a new year and meet a new friend. We meet and run in the Kits area, so there are many great places for brunch to hangout afterwards.

The second program is Ran10/21K suitable for those training for the upcoming 10/21K races in 2014. This group runs every Sat from 8-10am for 14sessions and will focus on running forms and techniques, drills to improve speed, and building up mileage from 10K up to 21K.

The cost of the Winter 2014 running program is your time, commitment and a donation receipt of a minimum $50 from World Vision to support the typhoon victims in the Philippines and/or from Mission Possible to support their work in empowering the less fortunates living Vancouver Downtown East-side. In other words, the running program is absolutely free of charge. 

You learn to run for free and make a positive social impact at the same time. What a meaningful way to start off the New Year!
Last but not least, Skechers Canada Performance Division has become our proud sponsor!  Everyone gets a chance to win a pair of the newest Skechers runners (over $100 value) and other goodies!
Registration starts tomorrow on Dec 01, 2013!
Hope to see you out there!

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Learn to Run for Free and Make a Positive Social Impact in 2014- Registration in 2 days!

Hello Everyone,

missionPLogo4In this 2013 Fall running group, we  partnered up with Mission Possible , a Christian humanitarian agency located at Vancouver down town east-side that transforms lives by helping those challenged by homelessness and poverty achieve a renewed sense of dignity and purpose through meaningful work.  In an effort to make a positive social impact in the community, I Will Run for a Good Cause encouraged all of its participants to provide a donation receipt from Mission Possible as registration fee, while the program itself continue to remain free of charge.  Together, we raised over $600 for Mission Possible!  http://www.mission-possible.ca/news/i-will-run-for-a-good-cause



In the upcoming 2014 Winter running programs starting on Jan 25,  we will continue to make a positive social impact in our community through supporting Mission Possible and also an urgent global matter to support World Vision in their work to aid and restore the lives of the typhoon victims living in the Philippines.  Let’s do this soon as our Canadian government will match up with our donation 1:1 until mid-Dec, 2013.

Let’s run for a good cause.  The cost of the program is  your time, commitment and effort as well as a donation receipt of a minimum $50 from either/both of these charitable organizations.

Learn to run for free; make a positive social impact; and, live a healthier life.  Plus, a chance to win a pair of Skechers runners (over $100 value).

  • Ran 10/21K Saturday 8-10am 14 sessions
  • Absolute beginner group Saturday 10-11:30am 10 sessions

Registrations begin in 2 days!  Stay tuned for more details!