This morning I was honoured to participate in my second National Peace Officers' Memorial Run. The ceremony takes place at the Police Monument at Queen's Park and is the launch to a 460 km, three-day relay run to Ottawa. My friends Laurie and Matt are a big part of this run and it feels good to be able to support them and remember those who have lost their lives in the line of duty. 

Below are some photos from the morning and some information about the run from the National Peace Officers' Memorial 'Run to Remember' website.

About the Memorial 'Run to Remember': 
From the National Peace Officers' Memorial Run website:  "The primary objective of the National Peace Officers’ Memorial ‘Run to Remember’ is to raise awareness and focus attention on the annual Police and Peace Officers’ Memorial Service.  The annual Service is held on the last Sunday of September in Ottawa with the run occurring over a three day period immediately preceding it.
The ‘Run to Remember’ is a 460 km relay  that makes it’s way through many communities between the start at the Ontario Police Memorial site in Toronto to the end at the National Memorial on Parliament Hill in Ottawa.  Not only does the run raise awareness about the Memorial Service it also gives peace officers and citizens along the route the opportunity to participate in some small way if they are unable to attend the actual Memorial Service.
For the runners that participate in the three day relay it is their way of fulfilling that pledge, that promise, that they will not forget those who have made the ultimate sacrifice in service of their community, their province and indeed their country. The long and sometimes gruelling hours of running allow the participants the opportunity to reflect on the sacrifices of those brave officers whose names are etched on the Memorial Wall in Ottawa and their families who have had to endure the pain of their loss.

• Besides raising awareness of the Memorial Service in Ottawa the run’s other objective is to raise funds for the following:
• Trust funds established for the family of officers who have lost their lives in the line of duty
• Donations towards the construction of any Memorial being built in memory of fallen peace  officers
• Donations to the National Police and Memorial Officers memorial Fund to assist with the funding of the annual Memorial Service
• Donations to help fund any annual Provincial Memorial Service established to recognize fallen peace officers in their Province."

I was so pleased when I was asked to be an ambassador for this year's RBC Race for the Kids after such an incredible experience last year. I've come to realize that there are very few races as well organized or ambassadorships so well run as this one. 

There are so many pluses about this race, I honestly can't help but list them:

• Many charity races are primarily focused on fundraising and while the walk or run is secondary. This event manages to successfully combine the support of a cause with being well respected by high-caliber runners.
• The race offers two rarer distances. Since Toronto lost Midsummer's Night Run 15K and the Nike 15K failed to return, there are very few 15K races available. The 7K distance is even more rare. For those looking to broaden their race distance spectrum, these are great options! The 5K distance serves as a great option for those with kids, dogs, families, groups or alternately, for the speedy runners wanting a straight-forward out and back course. 
• The organization of this run is incredible. The race start and finish are centered around Mel Lastman Square
• This event is centrally located in the city, right on the subway line.  While many races are held on Sunday, this race is on a Saturday making the subway an option for travel. For the past two years I have driven  (and carpooled several runners) parking close by, paying only $5 for over hours.
• Unlike some other charity runs / walks, there's no registration for this race. The organizers suggest a fundraising minimum of $100 for adult participants. 
• Typically races have bib pick up at a location close to the race two days prior to the actual race. RBC provides a full 5 days of pick up options across the city. 
• Each participant receives a tech shirt and bib with your name on it. 
• Unlike other races where it is somewhat taboo to wear the race shirt for the race, it is odd to NOT wear the shirt for this race! There is nothing like seeing a sea of blue ahead and behind you on course.
• The quality and range of food options at this race are seriously incredible. Chocolate milk, coffee, yogurt popsicles, grilled cheese,  decadent pastries are just a few options available at the post race party.
• Speaking of parties, this is one race that people stick around after the race! There's entertainment for kids and awards. The park is very conducive to chatting with other runners and celebrating the day.
• The volunteers at this race are informed and happy. A special kudos goes out to this year's water station in the hydro field park. This group who was singing, smiling and cheering came along at a perfect time in the race when energy was dwindling!
• The charity supported by this race is the Family Navigation Project. This program helps youth that are suffering from mental health issues navigate the health care system to find the help they need. This year the race rose a record breaking $2.2 million dollars to assist families in need. 
• Things like a confetti cannon at the start, having Toronto's Mayor John Tory to send off the runners, a fun sign in the reflecting pond of Mel Lastman Square (making for a great photo backdrop!), plenty of porta-potties,  roaming characters like Sponge-Bob-Square-Pants  are all appreciated extras.
• As one of several ambassadors, we were provided with the tools required to provide information and create hype about the race on social media. We had fun ambassador training runs at New Balance stores throughout the city. We were thanked repeatedly for my efforts and made to feel like I was making a difference. Overall, it was a really fun experience and I would do it again in a heartbeat. 

And because photos sometimes speak louder than words, here are some of my fellow ambassadors and I celebrating race day:

Most runners cringe at the thought of missing a run, but are okay with skipping strength training. Is it really necessary? Can't you just run? Sure. But with all the following potential benefits of strength training, why would you want to?
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Here's why runners should include strength training...

• ​Boosts your metabolism so you'll burn more calories at rest. 
• Balances weak areas of the body to reduce injury. 
• Improves running form through mimicking proper form movements. 
• Builds muscle to support bones and joints that are jolted by hard pavement while running.
• Creates a stronger core  which improves posture and running form.
• Improves your running economy making you a more efficient runner. 
• Increases VO2 max meaning faster race times.
• Reduces injuries.
• Repairing existing injuries by building up supporting muscles.
• Improves flexibility, mobility and balance.
• Makes you faster.

I recently took a strength training class with Michelle at Imprint Pilates. By the end of the six weeks I noticed a change in my flexibility, balance and endurance. My body felt more toned and stronger. I'm excited to take on the next six weeks of Michelle's class as the date for my fall half marathon goal approaches!

For more information on the next class starting Monday, September 12th:  www.facebook.com/events/174396632974456/

Resources: 
https://blog.underarmour.com/training/the-runners-guide-to-strength-training/
http://breakingmuscle.com/running/why-runners-need-strength-training-and-how-to-get-started​
www.washingtonian.com/2012/10/03/why-strength-training-is-important-for-runners/