Photo Credit: Jay Minter

After 17 weeks of training, and personal bests in 5km, 10km and half-marathons this spring running season, it all led up to my big moment – the BMO Vancouver Marathon – a brand new 42.2km course which garnered attention from the international running community and Forbes Magazine.

The day started off at a cool 4’c with clear, blue sunny skies as the race started off at 8:00am. Over 5,000 elite and dedicated marathon runners lined up for their big moment, myself included. With the singing of O’Canada by Mark Donnelly, the gun went off and the race for the finish line was on.

The course was fantastic and the energy was amazing. Passing through each neighbourhood there streets were lined with spectators the entire route enthusiastically cheering on the runners and holding signs of encouragement.

Photo Credit: Jay Minter

Of course the marathon would not have been such a success without the army of volunteers who helped put on the event. From handing out water, Gatorade, gels and bars, to ensuring the course was safely laid out and monitored throughout the morning – it was a job well done. Along the course the cheer stations and music challenges kept the participants motivated and spectators entertained and a great buzz in the atmosphere.

Also new on the course was the increase in water stations – every mile located along the 42km course. For this year the water stations proved to be invaluable as temperatures skyrocketed into the 15’c+ range. Many participants after the race comments how they quickly became dehydrated along the course, impacting their overall time.

Photo Credit: Jay Minter

The last 2.2km of the course was a gentle uphill slope, but the streets were lined with enthusiastic crowds. It was an emotional feeling of running through the streets of downtown Vancouver and feeling the overwhelming support along the final home stretch. It made the pain disappear and the finish line so much more rewarding.

Overall the new course has been welcomed by the running community and will be looked up as a new challenge and benchmark for the years to come.

Thank you for the encouragement from my online community who supported me on my marathon training journey, friends who endeared another season of my training, and the amazing pace-leaders and clinic members from Denman Running Room. A special thank you to everyone who came out to volunteer, cheer and help put on a fantastic race day.

Most importantaly, an extra big thank you for my race day hero’s, Jay Minter and Billy Hurr, for their outstanding race support. They were amazing – from grabbing my water belt that I forgot at home (which they delivered to me 7km into the race!),  and cheering me on at 5 separate locations along the course, to tossing me fresh water bottles, taking photos and keeping everyone informed on social media of my progress along the race.

Photo Credit: Jay Minter

Although I did not set a new personal best on this run, I really enjoyed the new course and I am looking forward to running it again. Here are my final results:

• Gun Time: 3:50:40
• Chip Time: 3:50: 36
• Place Overall: 1099 / 5000 (top 22%)
• Pace: 5:28 / km
• Male 30-34: 133/325 (top 41%)
• Male Overall: 835/2396 (top 35%)
• First Half: 1:45:48 / Second Half: 2:04:49

For two-time Olympic athlete, world champion and member of the Canadian World Cup mogul team, Canadian freestyle skier Kristi Richards is a person with a passion, dream and dedication to her discipline.

Kristi first set her feet onto a pair of skis when she was just three years old and from that moment onwards she has been in love with the sport.

“I want to go to the Olympics,” said Kristi, reflecting back on her dreams as a child. “I want to win a gold medal for Canada.”

After years of training, the Summerland, BC native knew she had to take her skiing career to the next level. In 2005 her community got behind her and helped raise the funds she needed to go to her first Olympics in Torino.

In the lead up to the Torino Olympics, Kristi suffered two major injuries.

“I knew I had to go to the Olympics,” Kristi said. “I didn’t matter if I won, lost, or crashed. If you’re going for greatness, that path will be worth it.”

Kristi recovered and continued to train for her first-ever Olympic competition. She knew she had to reach her childhood dream.

“I love to see what’s physically possible,” Kristi said as she recalled her training and what motivated her on her journey. “It came down to my values. I love to learn. I was learning so much about myself. It was great.”

Every race and competition for an athlete is exciting and emotional, and for Kristi, the Torino Olympics were no different.

“I was so nervous the day before the event, I couldn’t even ski three moguls,” Kristi said. “I was the first women to go on the first day of the competition. I knew this was my moment. I can open the games!”

As Kristi stood in the ready position at the gate at the top of the course she was nervous.

“I couldn’t train any more. This is it,” Kristi described the moment in vivid detail. “I saw my family in the crowd and I knew I could do no wrong.”

Kristi ended up reaching her goal of placing in the top 10 by placing 7^th overall.

In 2007, Kristi committed to participating in the 2010 Vancouver Olympics. There were challenges for her there too. The Canadian womens freestyle mogul team was starting with all brand new members.

Kirsti was going in on a strong note. She had just won the gold medal at the 2007 World Cup and knew there was a lot of hard work in the years ahead.

“I was focused on the goal ahead,” Kristi said as she recalled all the physical and mental training she had to do along the way. “It’s not simple to get your mind to be quiet and to focus.”

Kristi decided to make some personal sacrifices so she could stay focused. She changed her cell phone number, paid attention to nutrition, and put her social calendar on hold in the year leading up to the Olympics. This was the dedication she has as an Olympic caliber athlete.

“I said not to media appearance,” Kristi said as she described her focused level of commitment to her training. “In the long run it’s not going to make me a better skier.”

Kristi decided that in order to make her Vancouver 2010 Olympic moment special she would attempt a jump no women in the Olympics had ever done before.

“I was confident because I didn’t miss a beat,” Kristi said. “I chose it because I was scared of jumping. If I kept doing all my regular jumps, then I’m just going to get by. Why not go to my full potential? I learned how to trust myself. My coaches. Others.”

At the end of her training Kristi learned something very valuable. To believe.

“I learned how to believe. For greatness. For myself. I wanted to see the sport grow and evolve. This is why Kristi pushed herself so hard.

The day before her big race the weather was not cooperative.

“I went through six pairs of gloves and goggles and I put on a trench coat after every run,” Kristi said. She knew she has a competitive edge because she had trained in these conditions before and as a seasoned pro, she was not going to be thrown off guard. “I knew I was going to rise above it or get over it.”

On the day of the race, Kristi was again full of confidence.

“I stood up there so proud of myself,” Kristi recalled as she stood once again at the gates at the top of the Olympic race course, this time in Vancouver. “I can remember the humidity in the air.”

As Kristi descended down the hill she was full of power and strength.

“In that spit second I was going for gold, not bronze.”

It started off so well, and then disaster struck.

“I skied that run so fast that I missed a few pole plants and crashed in the middle of the run. I knew when I crashed that gold was gone.”

Although the hearts of many Canadians sunk, Kristi wasn’t going to let it get her down. She trained hard for this moment and she wanted to finish what she originally set-out to do.

“Most people just get up and ski off the course, but I wanted to do this jump. I took in the engery from below. I remember taking four deep breathes. I counted them. I collected my thoughts and continued down the course. I did the best back fold of my life!”

Although Kristi did not medal at the Vancouver 2010 Olympics games she can be very proud of her achievements and acomplishments.

“I laid everything out on the table,” Kristi said, as she described how she overcame her fears and challenges and what she was able to do as an athlete. “I am proud of that.”

After taking some time off, Kristi has decided to try again to compete in another Olympic competition.

Kristi, I wish you good luck on your journey. You’re an inspiration.

Over the past four months myself and a group of official Run|Van bloggers have been documenting our marathon training. We have shared helpful tips, advice, and training guidance. On Saturday, May 5, three of the Van|Run bloggers, including myself, will be on the main stage at the Health, Sports and Lifestyle Expo to talk about our journey and the important role social media plays in our running and local communities.

Audience members are encouraged to participate and ask questions to the blogger panelists. Questions can range from how we got into social media and the role blogging plays in the marathon community, to our experiences in sports and running.

Date: Saturday, May 5, 2012
Time: 1:00pm – 2:00pm
Location: Hall C, Canada Place

I look forward to seeing you there!

Photo Credit: Jay Minter

For the last 19 weeks I have been dedicated to my largest physical challenge of the year, the BMO Vancouver Marathon. After months of training in the rain, snow, and sun with my Running Room clinic group members, on Sunday, May 6 at 8am the true test will begin, and I need your help.

The 42.2km BMO Vancouver Marathon course is brand new for 2012. There are many challenges along the way – long hills early in the race, steep descents downhill and fast flat sections that go for miles on end. What keeps a marathon runner going? Seeing friends and family along the race route!

This year I have prepared a detailed race plan. Each kilometer along the 42.2 km course I have estimated by time. My plan is to run at an average km pace of 4m 50s, with a 1 minute walk break after every 20 minutes of walking (which averages out to somewhere around 5 minutes per kilometer).

My bib number is 1054. I will be wearing one of two outfits:

Photo Credits: Jay Minter

Fair weather:

• Sun glasses
• BMO blue gloves
• Light blue shirt
• Black shorts
• Black water belt with grey water bottles
• Orange and grey Nike shoes

Inclement weather:

• Sun glasses (depending on how hard it’s raining)
• BMO blue gloves
• Bright green long-sleeve shirt
• Black running tights
• Black water belt with grey water bottles
• Orange and grey Nike shoes

I will try to run with / near the 3:30 pace bunny. At times I may be with, slightly ahead or slightly behind the pace bunny – give or take a few minutes – but generally speaking I should be right on track with the bunny. The “pace bunny” will be carrying a “3:30” placard and will have on a Running Room shirt and running hat with pink bunny ears. Pace bunnies are usually found with large groups of people running with them. They pace the entire course with the intention of finishing the marathon at their estimated time (although it is not a guarantee).

Here’s where you come in. I have identified some key spots along the marathon route that I know are exceptionally challenging. These are locations (continue reading below), that I really need to see familiar faces to cheer me through the most grueling parts of the race. Please sign-up to cheer at a specific location by leaving a comment in this blog post.

No, you don’t have to be at the start line at 8:00am (actually it’s better that you’re not at the start line because I’ll be in pre-race concentration mode, it’ll be hard to get to and tons of people around), and no, I do not expect you to stand outside for an hour or more waiting for me. My detailed race plan has many specific locations and times that are a fair estimate of when I am expecting to pass through. Just be sure I would suggest arriving 5-10 minutes in advance of the posted time (in case I’m ahead of my planned time) and plan to stay 5-10 minutes extra in case I am late (but technically you can leave as soon as you see me or stay to cheer on the other runners).

Click to enlarge

A good tip – search @br_webb on twitter to see if anyone has seen me running on the marathon route and what location I’m at. That should give you a good idea of where I am in the race. When you see me, tweet it! See #4 below!

In case you need help locating the specific cheer locations, here are the links to the locations on Google Maps:

• Camosun at 35th (Climbing the hill)
• Discovery St at NW Marine
• Chestnut St at Cornwall
• Two Thirds across Burrard Bridge Deck
• Foot of Chilco on Seawall
• Denman at Georgia St

Here are some cheer squad suggestions:

1. Make a sign! Most runners listen to music to keep them motivated while they run. Large, bright coloured signs are incredibly motivational. Stuff like “Keep going”, “I’m proud of you”, “Run Like You Stole Something”, “You’re Doing Great”, “Stay positive. Stay focused”, “Remember You Trained For This; You Earned It”, and “Remember Your Whisper Time” are all great and I know myself and the other runners would love to see you holding.
2. Write a personal message. If you don’t want to hold a sign – write with sidewalk chalk on the road! Thousands of people will see it – including me! Use the same motivational messages I listed above or write a personal message like “Go @br_webb!”
3. Horns, bells and noise-makers. Let’s face it – if you stand in one spot long enough your hands will get sore from clapping and your throat will be bothered from all the cheering. Grab a noise maker like a cowbell and let the runners know you’re there for them!
4. Tweet me! With the thousands of runners in the marathon how will you see me? Well, if you sign up for a location – be there at least 5 minutes in advance of the marked time in my race plan. Be in visible sight of the runners. I will be able to see you long before you’ll spot me! I’ll likely run in your direction and wave – I don’t often talk while I run because my energy is focused on the run. As I pass by you, tweet “I’m at ___________ and @br_webb just passed by at HH:MM in the @BMOVanMarathon. #RunVan” – please note, put in your specific location so people ahead who are reading twitter know if I’m on schedule or not. For HH:MM put the exact time you saw me pass. For example “I’m at  Camosun Hill and @br_webb just passed by at 8:52 on the @BMOVanMarathon. #RunVan”.
5. Tweet a photo! If you can, have your smart phone out and tweet a photo of me! Other people on twitter will be following along your tweets wondering where I am… and anyone further down the course will want to know what I look like so they can watch for me.
6. Meet at the Finish. When I cross the finish line I’ll have my finishers medal placed around my neck and go through a cool-down area off-limits to the general public. After a few minutes I’ll emerge. @jminter will be there so if you know him, he’ll give you directions. You can also plan to see me at the park at Thurlow and Cordova after I exit the finish area.

Come meet me at the finish line…

Again, I want to thank everyone including my friends for their patience over the past four months while I have undergone another amazing marathon race training journey, my fellow pace-group leaders, pace-group participants and other members of the Denman Running Room marathon training clinic, my family for their best-wishes during my training, and to the BMO Vancouver Marathon for our collaborative efforts and for having me as one of their official #VanRun bloggers.

In 2012 I have achieved all new personal bests in 5km, 10km and half-marathon races. Help me make my 2012 BMO Vancouver Marathon extra special by coming out and cheering me on!

I look forward to seeing you on the race route this Sunday!

Photo Credit: BMO Vancouver Marathon

For those running the BMO Vancouver Marathon this Sunday, May 6, 2012, or for any marathon in face, nutrition plays a key roll. After weeks and months of training, tapering week is about rest, mental preparation and paying attention to nutritional intake.

It is important to focus on maintaining the recommended daily intake of cabohydrates throughout the week to ensure your body has stored enough energy for race day. If you prepare correctly throughout the week there is no need for a massive carb-load the night prior to the race.

During tapering it’s important to decrease portion sizes of meals and snacks because you are running less km’s and will burn less calories.

On race day, stick to your typical long-run meal plan. A good meal plan for race day includes:

• 1 cup of oatmeal with honey
• banana
• 30 oz sports drink

Throughout the race the average person will need to consume 30-60 grams of carbohydrates (1-2 gels), plus water.

Post-race, carbohydrates, protein and water are required immediately and up to two hours after crossing the finish line. Chocolate milk, bagels and blueberries or bananas are great recovery foods.

Photo Credit: TC10K

The 23^rd annual TC10K got underway in Victoria, BC on Sunday, April 29 under cloudy skies – ideal conditions for the 10,258 finishers of the 10km race (11,883 registered).

Photo Credit: TC10K

The winner of the men’s overall was Kip Kangogo (2010 winner), coming in at 29:51, followed by Willy Kimosop (2009 and 2011 winner), at 30:05. Finishing in third place was nine-time USA National team ember, Joseph Gray of Newcastle, WA at 30:24.

“The crowds were great and cheering me on,” said Kangogo. “Because of my win, my company, Flaman Fitness will donate $1,000 to one of the charities supported by the TC10K.”

Kangogo is originally from Kenya and now lives in Lethbridge, Alberta. Already this spring he has placed first in Vancouver’s Harry’s Spring-Off 8km and second place at the Vancouver Sun Run.

Photo Credit: TC10K

First place women’s finisher was Natasha Wodak-Fraser of Port Moody, BC at 34:32.  She also took home the first place at the Vancouver Sun Run, and is the course record holder for the Goodlife Fitness Victoria Half Marathon. Finishing second in the women’s division was six-time TC10K winner, Lucy Smith of Victoria, BC, at 35:14 and Lisa Harvey finished this at 35:23.

Three-time Paralympic gold medalist, Michelle Stilwell came in second at 30:54 in the wheelchair race, which was won by Vancouver’s Masashi Shinoda at 29:19.

Individual participant results are available on the TC10K website.

After running a marathon, like the BMO Vancouver Marathon, it’s important to pay close attention to post-race recover. Here are five easy things you can do to help your recovery time:

1. As soon as you cross the finish line hydrate. You’re body burns an average of 1 cup of water per 15 minutes of exercise. Sports drinks with electrolytes will help your body absorb and retain water.
2. Within the first 30-60 minutes of finishing the marathon it’s important to start replenishing the body with much-needed nutrition. Start with lean proteins to help rebuild muscles, carbohydrates to replace fuel burned during the run, and fruit like blueberries and bananas to replenish sugars and vitamins. A banana, chocolate milk and a bagel make a great combination.
3. Rest your legs. Elevate your legs to flush out the legs. Epsom salt baths and a massage after the run or the day after will do wonders to speed up the recovery time.
4. Stay warm. Have a change of clothes ready that are warm and dry. If you stay damp and get chilled you can easily get sick.
5. Stretch your muscles. From the legs to your shoulders, you have put a lot of stress and tension on your body. Stretching will help ease muscle cramping, pain and increase flexibility.

The 2012 BMO Vancouver Marathon is just around the corner. Here are some important (unconfirmed) details you should know:

1. If you are bag-checking items at the start line, your bag will be transported to the finish line. Bag check will go according to start corrals.
2. There will be five start corrals set-up, which will be monitored for safety. Participants will only be able to enter their designated corral area and will not be able to enter or switch into other corral areas.
3. In 2011 there were an average of six cups per participant at each water station along the race route. Learning from last year’s experience, organizers have increased the amount to nine cups per participant per station.
4. Water stations will be located at every mile along the race course, however, there will be less volunteers at each water station compared to previous years.
5. There will be Gatorade, GU gel and Cliff bars located along the race route in strategically place locations. IE before hills. It’s recommended that you stick to your training and bring your own hydration and nutrition and not experiment on race day.
6. On race day there will be three cruise ships in Vancouver, adding an extra 5,000 people into the downtown core. Many of these people are expected to visit the finishing area. It’s best to plan to meet friends and relatives inside Canada Place at the end of the race.

There’s a new road running race coming to Vancouver this summer and it’s sure to cause a big sweat. Lululemon athletica is proud to introduce the SeaWheeze half-marathon on Saturday, August 11, 2012.

Inspired by Vancouver’s beauty and passion for sweat, the 21.1km race will show off the beaches, mountain views and friendly neighbourhoods. The race gets underway at 7:37am, sharp, from the Vancouver Convention Centre and tours through Gas Town, China Town, Yaletown, Kits, the West End, Stanley Park and Coal Harbour.

Registration is now open and if you sign up by May 1, 2012, you will receive a special piece of technical training gear, which will become a valuable part of your training and race-day run! Entry fees are $128 per person, including taxes.

Half-marathon training clinics begin on May 11! More details to come.

BMO Vancouver Marathon has given a first-glimps into the completely re-designed 2012 finishers medals.

Both the half and the full marathon finishers medals feature the names of the neighbourhoods the new 2012 race route encompases.

The half-marathon medal has blue markings and ribbon and the full marathon is in red.

All participants who complete their half or full marathon will receive their respective finishers medal.

The 23^rd Annual TC10K will take place on Sunday April 29, 2012. The route starts at Government and Belleville, heading north on Government/Wharf to Johnson, east on Johnson, south on Vancouver, east on Richardson, south on Moss, east on May, south on Memorial to Dallas Rd. The course then continues on Dallas, finishing in front of the Legislative Building.

The start/finish area at Government and Belleville will be closed from 5am until 12:00pm on Sunday April 29. All intersections along the race route will also be closed. Roads inside of the race route will remain open, but motorists will not be able to leave this area until roads re-open. Pedestrians will still be able to cross the race course, though there may be some delays.

There will be no on-street parking on the race route from midnight until 11:00am on Sunday, April 29. All cars parked on the race route during this time will be towed at the owner’s expense.

The current race course offers a significant advantage to motorists in that it allows for rolling openings of roadways as soon as the last runners pass through various points along the route.

All streets on the race course will be closed as of 7:45am on Sunday, April 29. Re-opening times will vary by location. The following is a list of approximate opening times:

• Government at Humboldt: 8:21 am
• Johnson at Douglas: 8:35 am
• Johnson at Quadra: 8:41 am
• Vancouver at Richardson: 8:49 am
• Richardson at Moss: 8:59 am
• Dallas at Memorial: 9:24 am
• Dallas at Cook: 9:48 am
• Dallas at Douglas: 10:14 am
• Belleville at Oswego: 10:33 am

The City of Victoria will be posting no parking signs on the course two days prior to the event to ensure that all residents are notified of road closures. The Victoria Police Department will be assisting with traffic control for this important community event, to ensure the safety of all participants.

The BMO Vancouver Marathon is less than two weeks away. The months of hard work and training are about to be put to the test. It’s important to remember that as you make your way to the start line that you have remembered the fundamentals of what will make your marathon go from a good run, to a great run.

Here are ten things you should do / should not do, on your marathon race day:

1. Don’t try anything new. Wear your same shirt, shorts, socks and shoes that you have worn during your training. Stick to the nutrition and hydration you have tested in the lead up to the big day. Any changes can throw you off on your race.
2. Know the race route. Tour the course. Know the elevation gains, flats and down hills. Prepare so you know when to gel or hydrate during the race. Driving or biking the race route will help you get to know the course turn-by-turn.
3. Rest up. In the days leading up to the race, try to go to bed a bit earlier than normal. Get some extra sleep and try to relax as much as possible. Let your body store the energy so you can be fresh.
4. Wake up early. Have a light meal two hours before the start of the race. Remember to hydrate.
5. Arrive early. Ensure your shoes are tied tightly, your bib number is securely fastened and your timing chip is in place. Take advantage of the positive energy of the crowds.
6. Focus on your goal. Always set yourself three goals – to cross the finish line, your preferred finish time, and your whisper time. Your whisper time is the time you secretly tell yourself as you approach the start line. Listen to your body. It will tell you on race morning how well you will do on the race.
7. Start slow. Too many runners make the common mistake of bursting out of the gate too fast, which gets them into trouble later in the race.
8. Finish upright and standing. As you approach the finish line remember to smile and throw your hands in the air – the photographers will be at the finish line to capture the moment your cross, and you want to have a happy memory of your major accomplishment.
9. Cool down. After you’ve crossed the finish line and have your medal, take a few minutes to walk about, catch your breath and have some water. Take a few moments to remember all the great moments you had during your run.
10. Enjoy the race! A marathon run is a special time when the running community comes together with volunteers, family, friends, entertainment, and fellow participants. Be a part of the excitement and remember to celebrate your success. You’ve earned it!

This could quite possibly be the coolest thing this year at any road running race in British Columbia in 2012. It’s a game-changer and it sets the bar for other races to embrace technology and how they need to apply social media, not with just on-the-ground teams, but actively engage running participants.

Participants in the TC10K will be the first participants of any road running race held in British Columbia to have their time and placing posted live on Twitter and Facebook during the Sunday, April 29, 2012 race.

The TC10K social media tracking service has officially launched and participants can sign-up to transmit their standings live as they cross special timing mats at the 5km, 8km and finish lines. Victoria-based Race Day Timing is providing the free service.

“In addition to having your 5km, 8km, and finish time shared live on your Facebook or Twitter account during the race, friends and family will be able to track a participants progress on our live leader board and athlete tracker,” says Mark Nelson, Owner, Race Day Timing.

The live social sharing requires each participant to register for the service after they have registered for the TC10K event. Participants registering to run after April 16 will need to wait 48 hours before they can register for the social feeds.

Photo Credit: BMO Vancouver Marathon

Preparing for a marathon is more than just putting in the work to train for the event. Take away some of the stress and anxiety by preparing in advance. Here are seven easy steps that will help you be prepared for race day:

1. Register early – this will keep you on track with your goals and make your training purposeful.
2. Know the race route and race logistics – go to the course website and study the course route and elevation maps to make yourself comfortable with the course. Know it well. Also check on details including bag checks and transportation for point-to-point courses.
3. Tour the course – Drive or bike the course to know where the hills are, where you can make-up time on downhills and where challenging turns or areas will be. Note milestones along the course – for example where you will gel in advance of a long hill.
4. Check the weather – you will need to know if you’ll be running in tights for cold weather, a shell for rain or shorts for sun – along with sun screen, hydration, sun glasses, and extra clothes to pack just in case of inclement weather.
5. Arrive early – Not all races operate smoothly. Bag check and washroom line-ups fill-up quickly and there’s always a surge at the end to find pace-group leaders.
6. Know where the hydration and aid stations are – If you aren’t going to pack all your own nutrition and hydration it’s important to know where the on-course stations are and where medical aid stations are located.
7. Prepare a post-race departure strategy – Many roads are closed for races and transportation is required for point-to-point courses – know how you will return from the finish line.

Photo Credit: The Vancouver Sun

On Sunday, April 15, an incredible 48,904 people registered to participate in the 2012 Vancouver Sun Run, Canada’s largest 10km road race!  Runners, walkers and wheelchair participants celebrated healthy living, fitness and community spirit along the course through Vancouver.

With a time of 29:12, Kelly Wiebe of Regina, Saskatchewan won the Men’s Overall Division and Top Male Canadian. Second place finisher was Kip Kangogo of Kenya, in at 29:14. Finishing third overall and second Canadian male was Matt Loisell of Toronto, Ontario, at 29:18.

Natasha Fraser from Port Moody, BC, won first place in the Women’s Overall division and Top Canadian Female with a finish time of 34:13. Melissa Todd of Timnath, United States finished second at 34:39 and Kate Bazeley from St. John’s Newfoundland finished third female overall and second Canadian Female with her time of 34:52.

The 2013 Vancouver Sun Run will be held on Sunday, April 21, 2013.

According to the BC Cancer Foundation, an estimated 48% of all cancers diagnosed in British Columbia are below the waist, and are responsible for approximately 40% of cancer deaths in the province.

On Saturday, July 7, 2012, hundreds of men and women will participate in a 10km run or 5km walk in the hottest race in Vancouver to raise funds and awareness for cancers below the waist, the 6^th Annual Underwear Affair.

This Wednesday, April 18 is Awareness to Down There-ness Day and the BC Cancer Foundation’s Underwear Affair is encouraging people to sign-up to participate in the event and to attend the 2012 kick-off party from 6-9pm at Forum Public House at 1163 Granville Street in downtown Vancouver.

Proceeds from the Underwear Affair will support research into cancers below the belt including prostate, colorectal, ovarian, bladder, cervical, and testicular.

PS… it’s totally cool if you show up in your underwear!

During marathon training your body will go through periods of stress and rest. It’s extremely important to listen to your body before, during and after each run. Your body will give you signals if something is wrong, or if you’re ready for your next training period.

Do not run if you experience bruising, swelling, intense pain during or after your run, or if you have to dramatically have to alter your form in order to run.

At the start of your run, if you experience pain but it gradually disappears while you run, it’s safe to continue to run. Warm-up by walking, start off running at a slower pace, and stretch well post-run.

During your run, if you experience pain, try taking a quick stretch break, then go back to running. If that does not work, stop running before injury occurs. Spend more time cross-training and consider investing in new shoes with different padding.

For pain that starts post-run, ice immediately. I will reduce blood flow to the injured area and reduce inflammation. Use ice for 10 minutes on, 60 minutes off. Repeat as often as required. Do not use ice directly on skin. Place ice in ziplock bag and wrap in a towel, then apply to injured area.

For chronic pain, where inflammation is not present, apply heat to the injured area, 10 minutes on, 60 minutes off. This will increase blood flow to the area and speed up the healing process.

To train injury free, respond to pain and aches immediately by seeking treatment or modifying activity. Slowly increase activity distance and intensity by 10% maximum each week. Stretch well after each run and take rest days on a regular basis.

Nothing gets runners more excited on race day that running past thousands of people lining the streets cheering them on. During the 2012 BMO Vancouver Marathon, spectators have the opportunity to win up to $5,000 for spreading positive energy and excitement along the race course. It’s all part of the BMO Cheer Challenge.

Registered groups that sign-up in advance, show-up on race day, and demonstrate great cheer energy are eligible to win the prize packages. It’s an easy and run way for groups to get involved to raise community spirit and to encourage the hard-working participants as they make their way to the finish line.

Groups will be judged on the following categories:

• Number of spectators at your group’s designated location – greatest number of people wins!
• Creativity – will be judged on theme, team name, costumes and decorations
• Spirit – will be judged on attitude, energy and atmosphere (how loud you are!)

Many Vancouverites have been training all spring for various races including the Vancouver Sun Run. The TC10K in Victoria on Sunday, April 29, is another great reason to keep up with your training and keep focused on your goals. Registrations are still being accepted for the Victoria 10km race.

Individuals can register online until midnight on Wednesday, April 25. Late registrations will be accepted on Friday, April 27 and Saturday, April 28 at the Race Expo, located at the Delta Ocean Pointe Resort (45 Songhees Road). There are no race-day registrations.

Individual race package pick-up, which includes your souvenir race t-shirt, race bib and timing chip, will be Friday, April 27 from noon – 5:00pm, and on Saturday, April 28 from 10:00am – 6:00pm, at the race expo.

If you’re not a runner but still want to get involved, volunteers are still needed too!

It’s the weekend that everyone has been waiting for. This Sunday, April 15, close to 50,000 runners and walkers will partake in Canada’s largest 10km road race, the Vancouver Sun Run. The 28^th annual event is a celebration of healthy living, fitness and community spirit. Final registrations are being accepted until the deadline of Saturday, April 14, 2012.

Registration fees are now $50 per person (late registration), and include a 100% cotton t-shirt featuring artwork by Vancouver artist, Tiko Kerr.

• Online until midnight on Tuesday, April 10
• In-person registration at the Sun Run Fair at BC Place on April 12 – 14.
• There is no race day registration

Race package pick-up for individuals is located at the Sun Run Fair at BC Place. Hours of operation are:

• Thursday, April 12 – 4:00pm – 8:00pm
• Friday, April 13 – 10:00am – 7:00pm
• Saturday, April 14 – 10:00am – 5:00pm

The 2012 Sun Run gets underway at 9:00am at Burrard Street at West Georgia in downtown Vancouver.

The Vancouver Sun Run is also the 2^nd largest timed 10km race in the world.