I Will Run - logo squareI am excited to announce that we will re-introduce the Absolute beginner group next year in Jan 2014, 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.  Plus, a chance to win a pair of Skechers runners.

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

Stay tuned for more details.  Registration begins on Dec 01, 2013.



Boundary Bay 10K Race Report

Boundary Bay 2 Boundary Bay 3 Boundary Bay 4

As usual I like to get up early (5am) on race day morning to do some reading,eat breakfast and perform easy warmup at home before heading out.  This time I actually stayed at my in-laws who lived closer to race site (approx. 30mins drive on highway).  I got to Boundary Bay at around 730am.  It was about 3C with mild wind but overall condition was quite nice.   I warmed up like Coach Dylan had told me to for about 45mins that included easy 15 mins jog, drills, and several 100m strides.  The atmosphere there was pretty good with a lot of noise from the crowd.  Since McDonald’s was one of the biggest sponsors there, they had someone dressed up as McDonald to cheer us up.  After some announcements from the race officials and followed by warm ups led by the Delta Bootcamp folks, I started to move my way towards the start line.

Knowing everyone (5,10, half and full) was starting at the same time and running the same course, I took advantage by standing right at the start line to get away from the crowd as soon as the gun went off.  I went out easy like Coach Dylan had told me at about 3:55 and was at top 5. The first guy (Wayne Pomerio) was probably going at a sub-3:30 pace so I didn’t see him after the second K.  By 3rd K, I caught up to the 2nd guy and wanted to draft behind him but he was slowing down. Good thing I checked my Garmin and I was slowing down so much that my pace was close to 4k/min (no wonder why it felt so easy).  I immediately sped up and  passed him.   Being an out-back course, I turned around at halfway and things weren’t  as smooth as before because there were swarms of people running towards me. I don’t think that really caused me to slow down by too much but definitely lost my rhythm a few times when I had to get through the crowd.   By the final 3k most 5K participants were walking back to finish line, so once again I had to find my way through and yelled out to pass by on a few occasions.   I ran hard on the last K and finished at 38:45 at 2nd place.  Wayne probably finished about 4-5mins ahead of me.  Wayne had to leave for his 12KM practice run and I had to go home immediately to pick up my wife and son for church.  So we were eager to get the award and leave asap! The officials wanted us to wait until ALL the 5/10K participants had finished (approx. 2 hours) the race and suggested that we could return in the afternoon.  Both Wayne and I were determined to leave and probably wouldn’t drive another hour or so coming back, so the official was kind enough to award us.   On my way home, I saw Wayne running along the highway!   Later I found out that Wayne was no ordinary individual.  He was an well known international elite cyclist and was also part of the Beijing Olympic games offiicials.  Wow! What a surprise~!

Here’s my splits.


That’s it for 2013.  I will be back in training soon as soon as Coach Dylan is ready.  Thank you Skechers Performance Division for providing me with their racing flats GoMeb for this race!

My next race will be the Vancouver First Half in Feb 2014.  Thank you all for reading!

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My poor Garmin (part 2)

Wrist Strap Kit Garmin

Hey there! For those who have read the first post about my poor Garmin, I have good news.  I finally had some time today to drive across the border.  The line up was long but thank God for Nexus that I was able to go on the special lane bypassing everybody else and went through the border in less than 10 mins!   I was excited to grab the new wrist strap for my dying Garmin 405.  Having seen the recent news about the latest Garmin 620, I was very tempted and even more eager to get a new one!  But for spending over $400, I just couldn’t do it while my 405 is still working perfectly fine.

Anyhow, I got to the post office, received my package, ripped open it like a child opening presents on boxing day, and was really happy for what I saw.  For $20, I didn’t really care about if it were after-market or not; actually, I was really thinking it was going to be some cheap after market product.  But what the heck, I mean as long as it’d fit my watch and let me run longer with my Garmin I was alright with it!   To my surprise, the product is actually a genuine Garmin manufactured product!  As you can see on the box, you get two straps of your choice.  One is for larger wrist and the other for smaller.  I chose the latter as the former sticks out a little on my rather small wrist.   I would label myself as a mechanically challenged person so I simply followed the instruction manual step-by-step.  The whole thing took me probably about 30 minutes to install.  I think the hardest part was actually to take off the original straps.  It was disgusting as there were so much gunk and debris trapped in the crevice between the strap and the watch. I took a cotton tip and got that cleaned out.  Next, I put on the two adapters onto the old pins and inserted the new pins to secure the new strap!  Viola! my Garmin 405 is back alive!  I immediately put it on and I think it’s actually lighter and a little snugger to my liking!  The bottom line is I saved probably about over few hundred dollars!

Garmin Fixed

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