Sports

Photo credit: Big White Ski Resort

Downhill skiing and snowboarding is thrilling adventure. You can whisk downhill, carving up the snow, dash in-and-out of the trees, fly over jumps, and sink waist deep into powder snow. If you’ve never tried downhill skiing, or it’s been a few years since you’ve been on skis or a snowboard, here are some tips on what you need to know:

1. Instead of purchasing new skis, boots, poles, and other ski gear, plan on renting. You’ll want to try out the sport to make sure you enjoy it before you lay down the cash to own your own. This way, if you decide it’s not for you, you haven’t laid down a huge financial commitment.
2. Register for a beginner lesson. Most ski areas and resorts offer a learn to ski program taught by certified instructors. In a two-hour ski or snowboard lesson you’ll learn the basics of how to go down hill, turn, and stop. This short lesson will take the frustration out of learning on your own or from a friend and allow you to enjoy the rest of the day out on the mountain exploring the green runs.
3. Dress warm and in layers. Mornings can be cool on the mountain so you’ll want to dress warm, but as the afternoon sun comes out, you’ll warm up and want to shed a layer or two. Wear a toque, gloves or mitts, a scarf, warm jacket, turtle neck, base layer, long johns, snow pants and warm socks. Stay away from cotton because it absorbs moisture and doesn’t breath. Do not wear jeans because they don’t allow flexibility into your legs, which will be working the entire way down the hill. If it’s sunny or foggy, wear goggles or polarized sunglasses.
4. Learn with a friend. Learning to ski or snowboard with a friend is more enjoyable, especially when the lesson is over and you can spend the rest of the day on the mountain. Take photos of each other learning to ski/snowboard and at safe stopping points on the mountain such at the top of the chairlift, the village centre or at the run signs.
5. Stick to beginner runs. Beginner runs are commonly marked with green circles on mountain maps. Green runs are the easiest runs; they are wide and gentle. Experienced skiers and snowboarders know to watch out for beginners and will leave plenty of space. Blue runs are more challenging; they aren’t as wide and often have rolling hills, bumps, and more trees. Black and double-black diamond runs are the steepest runs and are very narrow. These are for experienced skiers and snowboarders who know how to navigate difficult terrain.
6. Make a weekend out of it. Going for a ski weekend is a lot of fun. After a morning of lessons and a day on the mountain enjoying a number of runs, you can sit back and relax on a patio for après ski (drinks), followed by dinner at an on-mountain restaurant, and a hot tub to relax your aching muscles.

It’s that easy! Following these simple tips will help make your first time fun and gear you into a life-long skier or snowboarder.

Big White Ski Resort, located 56km (35mi), south east of Kelowna, BC, in the Thompson Okanagan. It’s a great resort to learn how to ski and snowboard. There are lots of affordable accommodation choices, fantastic spring skiing conditions, certified instructors, and have a wide-range of dining options. Central Reservations has spring skiing packages that include free lift tickets and ski-in/ski-out accommodations starting at $51 per person – call 1-800-663-2772 for details.

Photo credit: Big White Ski Resort

Contest

Enter now for a chance to win a ski vacation package to Big White Ski Resort! Package includes two nights accommodation and two days of lift tickets for two adults^*.

There are five ways you can enter. Each entry counts for one vote.

1. Tweet: Wow! I might be headed to @BigWhite to learn how to ski! Why? Check out @br_webb’s blog: http://ow.ly/jlT2S #SkiAtBigWhite 
   
2. Leave a comment on this blog post describing why you want to learn how to ski or snowboard at Big White Ski Resort.
3. Share this blog post on Facebook and leave an additional comment on this blog post confirming you have shared on Facebook.
4. Subscribe to myWebbSite.ca and leave an additional comment on this blog post confirming you have subscribed.
5. Follow @br_webb on Twitter and leave an additional comment on this blog post confirming you are a new follower.

Contest closes at 5:00pm PST, Friday, March 29, 2013. One random drawn winner will be announced on this blog post on or before Saturday, March 30, 2013. Read the complete contest rules.

^*Package includes two nights accommodation at a Hotel at Big White and two days of alpine or nordic skiing. Lessons are not included. Valid Sunday through Thursday only. Package expires April 13, 2013.

- – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

This contest is now closed.

Congratulations Leeann Froese, you are the lucky winner of a trip for two to Big White Ski Resort! 

Thank you to everyone who entered by sharing on Facebook, twitter, and subscribing to myWebbSite.ca. Please keep watching for more contests coming soon.

One of British Columbia’s best golfers. Winner of the 1982 British Columbia Open, 1984 Utah Open, 1992 Greater Milwaukee Open, 1992 Deposit Guaranty Golf Classic and the 2001 Samsung Canadian PGA Championship to name just a few of his winning titles. His name is Richard Zokol and he is the Director of Golf at Predator Ridge Golf Resort in Vernon, British Columbia.

Richard made the decision to join Predator Ridge this past year after his agent and best friend, Brad Pelletier, VP of Westbild, suggested he join the Predator Ridge team. There were a number of challenges the resort faced and they knew that a seasoned expert, like Richard, could help address to build their position in the marketplace and deliver a better golf experience.

“I love the interaction with the membership,” said Zokol. “I get to meet and connect with them. That’s the magic of this place. Bringing Mike Weir here was exciting too.”

Richard’s goals are primarily focused on making a big impact at Predator Ridge.

“There’s a need for a third course,” Richard explained. “It would bring a whole new meaning to the product we currently offer.

While Richard is no longer golfing in the professionally, he does look back on his career to help him make decisions and inspires him for the future.

“Winning gold allows you to have a superior attitude and approach,” Richard proudly explained. “It’s not a physical sport, but very mental.”

It will be very exciting to see how Predator Ridge is transformed in the coming months and years under the recommendations of one of British Columbia’s finest professional golfers.

Have you ever golfed at Predator Ridge Golf Resort? If you have, leave a comment on this blog post on what you think are the best features, and how you think Richard and the team at Predator could improve the Ridge and Predator courses in the future.

Endurance athletes, like half and full marathon runners, rely on a wide variety of sports nutrition during training and competition. It gives them a competitive edge and allows the body to operate at peak performance. One of the must trusted nutrition sources are gels.

During strenuous exercise, the body loses large amounts of electrolytes through sweating and burns carbs. To replenish, athletes must restore using quick energy nutrition supplements, primary running gels.

One of the most popular gels available is the PowerBar carbohydrate electrolyte blend. It’s a mix of both glucose and fructose, and it has been proven to increase performance during endurance events by an average of 8%.

Athletes should have a gel approximately every 45 minutes during strenuous activity. Gels should be taken with 500ml of water, to help the blood absorb the nutrition quickly and efficiently.

The ‘fast-energy’, easy-to-consume gels are the ideal concentrated source of carbohydrate that will improve performance during intense athletic exercise.

Any runner can tell you that running to the beat of music will help them run further and run faster.  According to a study by Costas Karageorghis, associate professor of sport and psychology at Brunel University in England, music really does help athletic performance.

The study showed that when listening to music, the mind has a pleasurable experience, neurotransmitters are released, raising the levels of serotonin in the brain, improving mood.

Repetitive exercise, like running, causes fatigue and discomfort. However, the research shows that while listening to the right music, the mind separates out the negative thoughts and allows the runner to focus on the tasks at hand – to reach the finish line. This is known as dissociative strategy.

This strategy works well when the beats per minute (BPM) of the music, match the steps per minute. Fast beats for a quick pace, like running on flat surfaces, and consistent tempo beats for pacing up-hill.

Pre-race, try music that is calm to keep the heart rate low. As the race begins, choose music that is steady and consistent. Plan our your race and set a playlist that compliments the course elevations. Towards the end of a race, select up-beat, high-energy music to help you push your limits to cross the finish line. Remember to smile as you cross the finish line.

LA Galaxy’s David Beckham at BC Place vs the Vancouver White Caps.

On Wednesday, July 18, BC Place was a sell-out for the LA Galaxy vs Vancouver White Caps MLS soccer match. White Caps soccer matches typically have a great turnout, but Vancouverites game out to get a glimpse of the European soccer legend, David Beckham.

David Beckham drew a sell-out crowd at BC Place

In the first half the Vancouver White Caps played strong against the LA Galaxy, leading the way 2-0. But half-way through the second half, fans had the opportunity to see Beckham score not one, but two goals against the White Caps, ending the game at a tie, 2-2.

Opening game ceremonies

Twilight star, Charlie Bewley, with Mr. Gay Canada People’s Choice winner, Brian Webb at the 2012 Underwear Affair. Photo credit: Jay Minter

Charlie Bewley on stage accepting his award as the top place finisher in the 2012 Underwear Affair. Photo credit: Jay Minter.

In just over 37 minutes, Twilight star, Charlie Bewley, crossed the finish line at the annual Vancouver Underwear Affair, as the overall first place finisher of the race to help fight cancers below the belt.

Charlie, who is best known for his role in the popular Twilight movie series, calls Vancouver as his second home. He primarily lives in Los Angeles, where he has just finished filming two new movies already this year.

Bewley ran the annual Underwear Affair in memory or two friends who have recently passed from cancer. He is an avid supporter of the BC Caner Foundation. In 2011, Charlie ran the BMO Vancouver Marathon – running an ultra marathon of a half marathon (21.1km) followed by a consecutive full marathon (42.2km).

Charlie is currently in Vancouver on a short visit and will be returning home to Los Angeles to continue on more projects.

Brian Webb finishes the 2012 Abbotsford Run For Water in 3h 54m 04s

New course records and many personal bests were set this past weekend in Abbotsford as over 4,000 participants took to the streets for the 2^nd annual Run for Water road running races. The highlight races of the weekend were the 55km ultra marathon with 18 participants, on Saturday, May 26, and the 42.2km marathon, with approximately 175 participants, on Sunday, May 27.

Known as the fastest and flattest marathon course in the lower mainland, the course started off with a nice 6km downhill departing the streets of Abbotsford and heading to the Sumas boarder. The next 30km took the runners through the scenic countryside of the Sumas Prairies. The course re-joins the first 6km, all the way up-hill back to the finish line.

The Abbotsford Run For Water feels like a true cross-country race. The long country roads give the sense that you can just open up and run for miles. Best of all, because there were only 175 participants, the course was truly at your own pace and became a personal race; not a race against others.

Water stations were positioned approximately every three kilometers along the course and were well stocked with water, Gatorade and Power Gel nutrition. It was noted by a few participants that there were some aid stations towards the end of the marathon course that were serving what seemed to be lemonade, which confused a lot of people. Most stations had restroom facilities.

The volunteers, course marshals, first aid attendances and officials did a wonderful job at putting on the race and keeping the course free of obstacles so the participants could focus on their goal; to cross the finish line.

The finish line was well organized with volunteers greeting each finisher and awarding them with a finishers medal and plaque. The Run for Water was almost appropriately named because at the end of the course, the water was at the end of the cool-down zone, not following the medals – which confused a number of the finishers.

Marathon finishers received a special plaque

There were also 5km, 10km and half marathon races held on Sunday, May 27. Participants each received a t-shirt and finishers received the coveted finishers medal.

So far this year I have completed six timed road running races with personal bests in 5km, 10km and half marathon. Although I did not set a personal best in the Abbotsford Run for Water, I am exteremly happy with my finish time of 3:54:04; not too many runners complete two marathon races in three weeks. Here are my official race stats:

• Gun Time: 3:54:09
• Chip Time: 3:54:04
• Average Pace: 5:33 / km
• Male 30-39: 11 of 18
• Male Overall: 55 of 113
• Overall: 71 of 175

It’s fast. It’s flat. It’s scenic. It’s for charity. This Sunday, May 27, up to 4,500 marathon runners will take to the roads of the Fraser Valley for the Abbotsford Run for Water marathon.

The Boston qualifying marathon event starts off at 7am in at Mill Lake Park in Abbotsford. The 42.2km (26.6mi) course winds through Abbotsford’s agricultural lands and Sumas Prairie.

Last minute race entries will be accepted at the Abbotsford Running Room until May 25 and the Race Expo, held at the Bakerview Eco Dairy (1356 Sumas Way) on Saturday, May 26 (9am – 4pm). Late registration fees are $100 for the full marathon, and $80 for the half marathon. Race fee includes a technical shirt (long sleeve for marathon / short sleeve for half marathon), finisher medal and post-race snacks and beverages.

On course hydration and nutrition will be provided by PowerBar. Aid stations are located approximately every 3km. There will be marathon pace bunnies for 4:00, 4:15, 4:30, 4:45, and 5:00 hours.

In addition to the Sunday marathon events, there will be an ultra-marathon held on Saturday, May 26. There are 20 registered participants for the 63.3km event, including Canadian adventurer and ultra runner, Ray Zahab. Ray has ran 1,200km across the Atacama Desert, the Death Valley off-road, and across the entire Sahara Desert!

Proceeds from the weekends events and donations collected will go to HOPE International Development Agency, a Canadian not-for-profit organization. The funds will be used to deliver clean drinking water to the world’s poorest in southern Ethiopia.

In February 2012 Hockey Canada announced Predator Ridge would become their summer home after entering into a special and unique partnership agreement. Predator Ridge, the Okanagan’s premier golf resort, will be used as home base for the national hockey association’s summer activities including charity events and meetings with events and sponsors.

“Hockey Canada remains very active in the summer as we prepare our teams, events and programs for the following season,” says Scott Smith, Chief Operating Officer of Hockey Canada. “This agreement will allow Hockey Canada to hold a number of events in the spectacular surroundings of Predator Ridge, while working towards a successful 2012-13 season.”

A heritage cabin, located on the 17^th tee box of the new Ridge Course, which previously served as a snack shack in recent memory, has been completely transformed and rebranded as the Hockey Canada Log Cabin.

Inside there are jerseys autographed by Hockey Canada members, photographs from the 2010 Olympic Winter Games, and other playoff events. There is also a wet bar, flat screen TV, audio system and barbecue area.

Golfers, residents and resort guests are welcome to visit the Hockey Canada Log Cabin, which is open Friday to Sunday, from noon to 4:00pm.

“As a Vernon resident, Predator Ridge member and long-time supporter of Hockey Canada, I think this partnership offers great potential and I look forward to supporting it through events and legacy programs. The Okanagan has always been a hotbed of both sports and this partnership solidifies that leadership position,” says Ken Holland, General Manager and VP of the Detroit Red Wings.

With over 20,000 participants The Nike Women’s Marathon in San Francisco is the largest women’s marathon race in the world. It’s a prestigious marathon event and one of the more challenging races on the major race circuit. It’s best known for their unique finishers hardware – a necklace designed by Tiffany & Co., presented by a tuxedo-clad firefighter.

Getting a race bib for the San Francisco race event is not easy. It’s done on a lottery system. However, the good folks at Team In Training have secured spots for anyone, male or female, who want to race in the San Francisco Nike Women’s Marathon by joining their 20 week training and fundraising program.

I’m pleased to announce that over the next 20 weeks I will be training with Team In Training to help me cross the finish line in the Nike Women’s Full Marathon this Sunday, October 14, 2012 in beautiful San Francisco, California.

Team In Training (TNT) provides a safe training environment, focusing on the beginner athlete and are able to modify the training program if you have specific goal in mind. The training program starts out slow and builds to help you meet your personal goals and cross the marathon finish line – hopefully upright and smiling.

Registrations are still being accepted for the Nike Women’s Marathon.

Training clinics for the fall marathon start this week. Long slow distance runs begin this Saturday, May 26, 2012 in Vancouver at Granville Island (meet in the undercover picnic area behind Cat’s Social House) at 8:00am. Weekly tempo and hill training gets underway on Tuesday, May 29 at 6:30pm at Memorial South Park on East 41^st and Windsor. A flex program is offered for those who do not live in the area or cannot make the training sessions because of work or other personal commitments.

Team In Training is the world’s largest sports endurance training program. By signing up for the Nike Women’s Marathon in San Francisco, California you are guaranteed a race entry. The program also includes airfare, ground transportation, TNT race jersey, Inspiration Dinner and Victory party tickets, and three nights accommodation.  Team in Training is the key fundraising program for the The Leukemia & Lymphoma Society of Canada. Participants who sign up to train and run in the Nike Women’s Marathon are required to fundraise for the LLSC. TNT provides dedicated resources to help meet your financial goals.

For more information, or to sign up for the Nike Women’s Marathon through TNT visit their website.

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.