GO TEAM GO

What an incredible day October 20th was! I never expected to experience such a HIGH while running, it was so invigorating and exciting! now my TIME was not what I was hoping it to be, but HEY I finished! Many R4TW teammates can say more then THAT though, check out our times and all the money we raised:
Mic O..... 1:43.....$400
Sieru......3:40.....$725
Mike R.....1:52.....$0
Fahadul....1:57.....$0
Tharani....3:57.....$310
Catherine.31:21.....$0
Brendan...32:09.....$0
Kristen...32:09.....$500
Chris.....2:17......$120
Melissa...34:14.....$437
Erma......2:24......$275
Ali.......2:25......$0
Maygan....2:35......$1427
Drew......2:45......$0
Cheryl....1:03......$1185
Jessica...1:04......$305
Osmary.....NA.......$120
Marlowe....NA.......$100

Unfortunately Osmary's chip wasn't working and Marlowe and Rebecca never made it to the race :(.

Thank you to everyone who made it out to the after party lunch, I realize it was difficult because we all ended at different times. It was a great buffet and tons of prizes were given out.

Today is the LAST day for contributions, and WE RAISED $6035 IN TOTAL! THATS AMAZING!
With the funding match by DFATD (Previously CIDA) Cuso International has received $60,350. This means 2 volunteers will be sent on placement and a 3rd volunteer is a lot closer to sharing their skills and experiences with local NGO's!

GREAT JOB and THANK YOU. I hope you enjoyed the day as much as I did, and we really hope that you all consider joining the Toronto Run for the World TEAM again next year.
I PERSONALLY, cannot wait to beat my time!

GO TEAM GO!!!

Bokwa Dance Class for Cuso International

A week before our RACE WEEKEND, Osmary held a Dance-Fitness Fundraiser! Bravo's Dance Party generously donated the space and instructor and offered a BOKWA dance class for Donations to Cuso International. The event welcomed 9 Fitness and Dance enthusiasts to take part in the newest dance craze - BOKWA.
we laughed, we danced, we kicked, and sweat - all to support Cuso International.

Thanks to BRAVO's DANCE PARTY for generously donating the time and space, and thanks to Osmary who organized the event that raised $140 for Cuso Internatonal !

Thanks Osmary!!

Excited to be running with the Run for the world team!

Hi Run for the World team!

My name is Kristen Stamper. And I am a volunteer for the Cuso Volunteer for the world Toronto team. I have been volunteering with Volunteer for the world committee for the last year and a half, its a great group of people. I also work for Cuso International, the ottawa office as one of my clients at work. I work for a marketing and fundraising agency, and Cuso is one of our biggest clients. So I thought it would be perfect to join on with the Cuso Run for the world team and run the run with all of you.

The Scotia Bank run came at a perfect time this year as well.  I am a cancer survivour, and I am a year out from my surgery. To celebrate being almost fully recovered I was looking for a run to train for to get my butt back into shape and try and get some of my muscle mass back just as I got the email from Maygen. Perfect! So I convinced my boyfriend Brendan (who hates running :))  that he should train with me, and we are now going to run the run together. I am pretty excited about it!

It`s been a little rough taking up running as I am not a runner, but I am an avid athlete. Brendan and I both downloaded the Nike Plus App, which has been great motivation! It reminds you to run, which is great on those days that you get caught up in other things, and the gps tracker keeps track of your pace, you trail, calories burned. I would highly recommend it. We have run 20 Kms already. Give it a try if you have not already!

Well very excited to meet everyone at the race day. Look forward to hearing about how the training is going. I will keep updating on ours as well. Talk soon!
Kristen

Cuso International is benefitting from Jessica Dubelaar’s excess wedding treats.
Jessica donated the left over candy bar from her recent wedding reception and hosted a “CANDY FOR A CAUSE” fundraiser.


We set-up the candy bar and invited the other offices in the CSI building to join us for a sugar high!
The event raised $50 and all donors were rewarded with an afternoon sugar rush 
This fun little event topped off the Toronto “Run for the World” team’s fundraising - helping us reach $2500!!!

Consider hosting your own CANDY FOR A CAUSE event at your office or school!
Noone can say NO when candy is involved!

ONE TIP: We would have PRE-PACKAGED the candy bags... some of our guests we're a little greedy :s

Some Fundraising Incentives

Cuso International want's to thank you for joining our team and working hard to raise funds towards our international development projects and volunteer sending programs. Thanks to the support from local businesses in Toronto, for every $100 you raise you have ANOTHER chance to win!

Win WHAT you ask?

Aches Away Wellness Clinic has donated TWO one hour massages to ease your training aches and pains.

Take a moment to LIKE them on facebook to say THANKS!
https://www.facebook.com/AchesAwayToronto

David's Tea has compiled a beautiful collection of teas for rehydration and wellness. It's a Runner's Tea Dream Basket filled with delicious drinks to ease you into the fall!

and Barefoot Wines want's to help you celebrate crossing that finish line with a basket of their most awarded California-Argentina blends of wine. "GOOD THINGS happen to those who DO GOOD!"

Keep it up, your training, your fundraising and your motivation!
Let's go! Let's run for the world!
Reducing global poverty 1km at a time :)

TIPS FROM A TRACK STAR!

I have been chatting with Rohan Williams, a Cuso International Alumnus who volunteered in Guyana and India. Rohan is a track and field supah-star - with an expertise in sprints and horizontal jumps. He he gave me some great tips to share with the team:

Sprints are definitely good for building endurance for long distance runs, pushing the wall so to speak. I would suggest 200m and 300m, at the most a 400m. For the best impact work your way up to running as fast as you can, starting at about fifty percent.

If you plan on racing on a regular basis I would encourage you to have a sprints day once a week, where you warm up and do an interval workout. Start with 100m, 300m, and 100m all full speed with a minute in between, then move up by adding 100m and settle at 300m, 400m, and 300m. This is generic for building speed endurance.

STRIKE The fact is that most distance runners run heel to toe. Some critics will claim that this could cause injury - I would suggest that you find your natural form and use that one. if it is heel to toe, or ball of the feet, that is fine.
To avoid injury train on softer surfaces grass, dirt etc. Strengthen your calf muscles and ankles.

Unfortunately Rohan won't be in town to run with us in the Toronto Waterfront Marathon, but he will be running with us in spirit!
THANKS ROHAN!

Low-mileage training scheule

Hey! I'm Mike,

I've been running for a while but have never run a race before. I thought it was a great challenge for a great cause, and signed up with Cuso Int. I've been doing alright with my training ran a 13km this week. I found this great article with a low-mileage training schedule I'm going to try:

http://www.runnersworld.com/race-training/131-not-just-half-race

Mike