All posts tagged with: race

Mother Nature is calling for overcast and light rain this weekend; ideal weather conditions for the 6^th annual Abbotsford Run for Water marathon, being held on Sunday, May 25, 2013.

The Boston-qualifying marathon is one of BC’s flattest courses, making it fast and exciting. The full loop course starts and finishes at Mill Lake Park. Marathoners will run through downtown Abbotsford and out into the agricultural lands of the Sumas Prairie. It’s a very relaxing and peaceful marathon course where participants can enjoy the scenery and enjoy the challenge of long distance running.

The route has been designed to give runners minimal traffic interruption along the course, keeping safety top-of-mind. The course includes water and aid stations, with nutrition provided by PowerBar.

The marathon starts at 7:00am for all runners and will be open for six hours. The course will close at 1:00pm. There will be 4:00, 4:30, 5:00, and 5:15 pace bunnies.

Race package pick-up is on Friday, May 24 from 2:00-8:00pm, and Saturday, May 25 from 9:00am – 4:00pm, at the Envision Athletics Centre at the University of the Fraser Valley (1396 McKenzie Road in Abbotsford).

The race will be timed using MyLaps bib tags. The timing chip is located on the back of the race bib, which must be securely fastened to the front of each participants shirt. Participants will also receive an official race shirt and coupons with their race package.

There will also be half marathon and 10km races also held on Sunday, and a ultra-marathon on Saturday. Late registrations are being offered at package pick-up.

International elite athletes, recreational runners, joggers, walkers, wheelchair races, corporate teams, schools and kids are all getting ready for one of the largest 10km road races in Canada, The Vancouver Sun Run.

The Vancouver Sun Run has become one of the biggest spring traditions in Vancouver. Close to 50,000 participants will come together to celebrate healthy living, fitness, and community spirit.

The 2013 Sun Run is Sunday, April 21, getting underway at 9 a.m. in downtown Vancouver.  Individual registrations are being accepted until the final registration deadline, Saturday, April 20. Participants can save by registering online by midnight, Tuesday, April 16 ($48.37), or register at the Sun Run Fair ($60.00). There are currently over 43,000 registered participants.

Race package pick-up and the Sun Run Fair will be held a BC Place. Race packages include race bib, timing chip, and a souvenir 100% cotton t-shirt featuring artwork by Vancouver artist, Tiko Kerr.

• Thursday, April 18: 4:00pm – 8:00pm
• Friday, April 19: 10:00am – 7:00pm
• Saturday, April 20: 10:00am – 5:00pm

In 2012, the first place finisher was Kelly Weibe of Regina, Saskatchewan, with a time of 29:12, winning the Men’s Overall Division and Top Male Canadian. Second place finisher was Kip Kangogo of Kenya, in at 29:14.

The Vancouver Sun Run starts at 9:00am on Sunday, April 21 on West Georgia Street in downtown Vancouver. It is the third largest 10km race in North America.

On Sunday, April 7, 2013, runners will lace-up for the annual BMO April Fool’s Run, a beautiful point-to-point half marathon from Gibsons to Sechelt on B.C.’s Sunshine Coast.

Registrations are being accepted online until midnight on April 1, and will cap-out at 700 participants. Race packages include bib, timing chip, a Cytomax stick pack, the coveted blue BMO race gloves, and race shirt/jacket (if ordered).

Race package pick-up will be available in Vancouver on Thursday, April 4 at the Denman Running Room from noon till 6:00pm. The first 200 people to pick up their race packages at Denman Running Room will receive a free bottle of Muscle MLK.

Participants can also pick-up at the Gibson’s & Area Community Centre (700 Park Road), on Saturday, April 6 from noon to 5:00pm, or Sunday, April 7 from 8:00am – 9:15am.

Although the race time has been pushed out to a 9:30am start to accommodate participants coming from Vancouver on the early Sunday morning ferry, staying for the entire weekend is a great option. The official race hotel is the Cedars Inn, located just a few blocks from the start line. There are also B&B’s and other accommodation options available.

Spectators are encouraged to cheer on participants along the race route with signs and noise-makers, and to celebrate at the finish lines as runners receive their medals.

Nutrition is an important element for long distance running. Eating the right foods will fuel your body, giving it the energy you need to go the full distance. Understanding what foods to eat, and when, is critical.

Carbohydrates, a sin word for some, are one of the most important energy sources for muscles.

“The body stores carbohydrates in the form of glycogen, in your liver and muscles,” explains Running Room founder and CEO, John Stanton. “A small amount is stored in the form of glucose in the blood.”

Carbohydrates help to avoid depleting muscles of glycogen. It’s important to eat carbohydrates, after a long run or race. This is why many post-races serve bagels in the finishers’ nutrition area.

While carbohydrates should be the main part of the meal, making up 55-65%, protein should be up 10-15%. Turkey or chicken are good sources of high-protein. Fats should be less than 30% of total intake – and less than 10% on the day before a race or long run.

“Try to incorporate foods that are high in iron including red meats, dark green vegetables, breads and cereals to help keep the body full of nutrients and vitamins,” suggested John Stanton.

If you are traveling or eating out the day before a race or long run, avoid deep fried foods and high-fat meals. There is very little energy and this will easily hamper your race performance.

Variety is the key to eating healthy, and moderation is important. The Canada Food Guide is a good source for health eating.

Photo Credit: Jay Minter

Photo Credit: Jay Minter

After five days of heavy rainfall warnings for metro Vancouver, participants in the 2^nd annual WestVanRun 5K  and 10K run/walk woke up to clear, blue sunny skies for the Sunday, March 3, 2013 event held in West Vancouver, BC. The sold-out event had 98 participants in the 10k race and 198 in the 5k race.

The community run, targeted to both professional and recreational runners saw members of the UBC run team front and centre in both race categories. The majority of the participants were recreational runners of all ability levels.

The race started in Ambleside Park and worked its way 2.5km up the West Vancouver seawall, to the turn-around point. The 5k participants did one lap of the course, while the 10k runners completed two laps.

Photo Credit: Jay Minter

Along the fast, flat course, many on-lookers and spectators watched as participants dodging the waves that crashed against the seawall, spilling over onto the course. Runners were spoiled with stunning views of Stanley Park and the Lions Gate Bridge.

If you live in metro Vancouver and are looking for a good, early season 10k to test your time, WestVanRun is your run!

Personal Finish Results: While not a personal best, it was a solid 43m 33s finish time, coming in 13^th place overall (4^th place male 30-39 / 11 male overall), wit a 4:22/km average pace.

On Sunday, April 28, thousands of runners and walkers will lace up for the 24^th annual TC10K, held in Victoria, B.C. Registration is open for the 10km road race event. Adults can register for $40, and team for $35 each. The TC10K is the perfect race for anyone who is training for The Vancouver Sun Run or the BMO Vancouver Half Marathon.

“The TC10K is great value and the registration is one of the most reasonable race fees in Western Canada,” says Race Director Jacqui Sanderson. “Our run clinics are seeing larger than normal numbers and so we expect an increase in registration this year.”

Registration is currently at 5,300. In 2012, there were 12,483 registered participants in the TC10K and the Thrifty Foods 1.5k Family Run. For 2013, the running clinics at the 13 recreation centre locations have a record 483 participants.

“We are delighted with the response to the clinics. It shows that more and more people are taking up running and walking, and want to adopt a healthy lifestyle,” adds Sanderson.

Individual race package pick-up, which includes your souvenir race t-shirt, race bib and timing chip, will be Friday, April 26 from noon – 5:00pm, and on Saturday, April 27 from 10:00am – 6:00pm, at the race expo.

New for 2013, Frontrunners Footwear and New Balance Victoria will also be sponsors, providing technical gear for the official running clinics and offering souvenir garments for all participants at the race expo April 26-27.

Registration is now open for the 2013 BMO Sunshine Coast April Fools Run. The beautiful point-to-point half marathon race, held on the stunning Sunshine Coast, starts in Gibsons and ends in Sechelt.

The race starts in the centre of Gibsons and for the first few kilometers zig-zags through the residential neighbourhoods. The majority of the race is along tranquil country roads and through beautiful pine and cedar forests. The final stretch to the finish line finds runners racing down the well-marked rural highway.

While the course is a net downhill there are a few major hills to climb. The entire route has course marshals keeping participants on the right route at every turn. There are aid stations located at 5.5k, 11k, 15k and 18.5k serving both water and Gatorade.

The BMO Sunshine Coast April Fools Run is a major community event. Local residents come out to watch and cheer for the hundreds of long-distance runners as they make their way from start to finish.

Finished with a half marathon personal best: 1:39:36!

At the finish line there is plenty of recovery food and beverages, sponsored by local businesses. Just a few steps from the finish line is a wonderful beach to take in the fresh coastal air and to take a moment to peacefully reflect upon the race. From the finish line, there are free shuttle buses to take participants back to Gibsons.

For anyone who is preparing for the BMO Vancouver Marathon, this is a fantastic spring race to gauge the progression of your training and to test your marathon race day strategy.

BMO Sunshine Coast April Fools Run

• Date: Sunday, April 7, 2013
• Time: 9:30am Start
• Race Entry Fee: $35 Jan 1–Feb 15, $40 Feb 16–Mar 15, $50 after Mar 15 ($2 discount for 19&U and 60+)
• Register Online: Events Online or Running Room

Race package includes a pair of blue BMO running gloves, chip timing, and finishers medal. A brightly coloured commemorative technical shirt can be purchased at time of registration for an additional fee. Participants can also order a personalized finisher medal insert with their name and finish time.There is a free gear check in the morning at the Gibsons Community Centre.

For participants from out of town, there is a free shuttle bus from the BC Ferries terminal to the start line the morning of the event. The start time in 2013 has been adjusted to start later to accommodate anyone coming over on the early ferry sailing.

The official race hotel is the Cedars Inn Hotel and Convention Centre, and there are other local accommodations including Bed and Breakfasts in the area.

Read the 2012 BMO Sunshine Coast April Fools Run recap.

The Vancouver running community is incredibly active, especially the people of West Vancouver – they take running very seriously. On Sunday, March 3, 2013, both professional and recreational runners are invited to participate in the annual West Van Run 5k and 10km race.

Registration is now open for the race, which starts and finishes at Ambleside Park in West Vancouver. Race starts at 8:30am.

Currently, kids under 15 years and seniors over 60 years can register for $10, and teams of five or more people for $20 per team member.

Race packages pick-up is Saturday, March 2 from 11am-4pm at the North Vancouver Running Room at 2601 Westview Drive North.

This is more than just a race. West Van Run is committed to supporting the community, with 50% of net proceeds being donated to the Special Olympics North Shore, a not-for-profit organization helping athletes with special needs to stay active.

Photo Credit: Jay Minter

Photo Credit: Jay Minter

It was near perfect weather conditions with crisp, moist, autumn air and dazzling sunshine for the 2^nd annual Vancouver Historic Half held on Sunday, November 25, 2012 in Stanley Park. There were 297 participants for the half marathon event; the last long distance race in metro Vancouver for 2012.

The majority of race participants were loyal, year-round, recreational runners. They are the ones that train year round for both local and destination long-distance running events.

Two laps of the Stanley Park seawall meant the flat course was fast paced. The course was relatively easy, with the exception of the small hill climb at the end of the race, which caught even the seasoned long distance runner’s off-guard.

Photo Credit: Jay Minter

Photo Credit: Try Events

Although some personal bests were set, the course is not a Boston qualifier; however, it is a solid local race and is part of the BC Race Series. Chris Napier took home the overall win with a first place finish at 1:18:45.

There were an additional 197 participants in the 10km race and 72 in the 5km.

Personal Results:

• Gun Time: 1:45:00
• Chip Time: 1:44:54
• Place Overall: 54/297
• M 30-39 Place: 13/31

One of the last road running races in Vancouver for the 2012 calendar year is the Vancouver Historic Half. The 5km, 10km and half-marathon events will be held at 9:00am on Sunday, November 25. There are still a few remaining spaces available for late registrations.

The Historic Half course is along Vancouver’s scenic seawall. The 5 and 10 kilometer courses are an out-and-back format, while the half marathon is a double-loop of the seawall.

For spectators, the optimal location is near KM marker 0 (zero), at the entrance of Stanley Park; near Georgia Street at the entrance of the Stanley Park causeway. Here, half-marathon runners will pass at the beginning, halfway and towards the finish. View the course map.

All participants of the 5km, 10km and half-marathon races will receive a finishers medal. The medals are inspired by Vancouver’s First Nations totem poles. Half marathon participants will also receive a long-sleeve Brooks race shirt.

Participants will be timed using a re-usable timing chip. Timing chips must be returned at the end of the race (or pay a $40 non-return fee). At the beginning of the race, the computer will randomly generate a list of race numbers corresponding to the timing chip numbers; as participants cross the finish line, they can check to see if they have won a draw prize.

Date: Sunday, November 25, 2012
Time: 9:00am Mass Start
Location (new for 2012): The Stanley Park Pavilion
Race Registration: Online
Race Package Pick-Up: Denman Running Room (Friday 4-7pm, Saturday 11am-3pm)

Running a half or full marathon, completing a triathlon, or any other sporting challenge is a bit accomplishment. After completing the race many people aren’t sure what to do with their race bibs or the medals they have received.

Here are some great ideas on how you can proudly display your race pride:

Race Bibs

Write on the back of each race bib the date, location, distance and race time. After finishing more than a dozen races, it gets difficult to remember each race. Use them like a race journal to record the weather conditions and memorable moments from the race.

• Use a display binder with plastic page protectors. Slide bibs into each one.
• Hang a corkboard and pin up race bibs, photos, race maps and other race mementos.
• Local photo finishing stores can laser scan them and put them onto coasters or other merchandise.
• Frame them in document frames with custom matting.
• Create a scrapbook of race day memories including timing chips, photos, course maps, etc.

Medals

Medals are often tossed into a desk or shoebox or with other momentos. They should be proudly displayed. On cold or wet days, it’s especially motivating to see them hanging up as a reminder of what you can accomplish if you stick to your training.

• Hang them from a corkboard with other race photos or memorabilia.
• Stainless steel or wooden towel rods work great for mounting in a hallway or office.
• Have them custom framed with your race bib.

Race Shirts

Every race from 10k to full marathon has a race day shirt. Over time they really add up. Although you might wear some during training post-race, don’t just let them hang in a closet or go to a donation box, turn them into something useful that you can remember your important race day.

Race shirts can easily be reused and sewn into a number of different items including:

• A custom patchwork blanket or quilt.
• Pillows for a recreation room couch.
• Reusable lunch bags.

Do you have ideas of how you display your race day pride? Leave a comment on this blog post and share your ideas.

Photo Credit: Jay Minter

Whether it’s your first time running in a road race, or you’re a seasoned veteran, it’s always good to be reminded of appropriate etiquette when participating in road running races. Some simple guidelines will ensure everyone safety and a enjoyable experience for everyone, including fellow racers, volunteers, race officials and spectators.

Keep these simple, easy to follow etiquette guidelines in mind:

1. Arrive to the race at least 15 minutes prior to start time.
2. Know in advance where the start line is.
3. Arrive prepared, with your race shoes on, timing chip in place and race bib safely fastened to the front of your shirt.
4. Do not bring dogs or other animals to the race.
5. Do not run without a race number. Doing so causes errors of recording times and positions of those legitimately entered. These people are called Bandits or Turkeys.
6. Do not allow another participant to use your number. This can cause errors in race results being reported, and in the case of an accident or emergency, wrong information can have serious consequences.
7. If the event has multiple race distances, do not switch without approval; you may not get an official time and it can lead to errors in the race results.
8. If you need to walk or come to a stop, move to the right hand side and raise your hand, signaling to other participants. If you must leave the course, return to the exact same point where you left.
9. Respect private property.
10. Follow the race course, respecting pylons, course marshals, and signs. Participants can be disqualified for not following or cutting the course.
11. Do not block runners. Slower runners must remain on the right side.
12. When passing through aid stations, move to the side if you wish to slow down or stop.
13. Do not stop right at the finish line. Continue to move forward through the finish area so others can finish behind you.
14. Only cross the finish line once, and do not cross the finish line multiple times. This can lead to errors in results.
15. Be courteous to the volunteers. Smile and give them a big thank you. It’s because of their time that the race is made possible.

It’s less than two weeks away! The inaugural Surrey International Music Marathon on Sunday, September 30 in Surrey, British Columbia. It’s more than just a marathon, it’s also a half marathon, 5km, kids run, music festival and health expo – all wrapped up in one event.

The Boston marathon-qualifying event is a 21.1km route through Surrey. Half marathon runners will do the course once, and full-marathon participants will make two complete laps of the route.

The event kicks off the with the full marathon start at 7:30am, followed by the half-marathon event start at 8:00am.  The course starts in Central Surrey and passes through Holland and Green Timbers Parks and a number of residential areas, and finishes back up at Central City.

At the finish line there will be fruit, granola and protein bars and electrolyte beverages to help runners refuel after their race.

Race package pick-up is on Saturday, September 29 at the Wellness Expo located at SFU Grand Hall in Central City from 11:00am – 7:00pm. Timing chips will be located on the back of the race bib and do not need to be returned after the race. Full and half marathon participants will receive a technical shirt, and 5km participants will receive a cotton t-shirt.

For spectators, there will be bleachers set-up at the start/finish line. Spectators are also welcome to cheer on participants at the cultural music stations, located at every mile along the course.

Remember, runners appreciate all the encouragement, so ring those cowbells, wave your motivational signs and heck, write an inspirational message on the road with sidewalk chalk!

There is still time to register for the race and to proudly say you were in the first Surrey Marathon event.

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.

There are so many great events during Vancouver Pride, but there’s one extraordinary event that bring together the close-knit running community and welcomes visiting runners, and that’s the annual Vancouver Pride Run.

The 8^th annual Vancouver Pride Run and Walk is hosted by Vancouver Front Runners, the Canada’s largest LGBT running group, and Vancouver’s longest-serving running and walking group. The club formed after the 1982  Gay Games were hosted in San Francisco, where two local Vancouverites met at the run and decided Vancouver needed a safe running community to train and build new friendships.

Participants and spectators will have an opportunity to meet myself, Mr. Gay Canada 2012 People’s Choice Award winner, and Rob Goddard, Mr. Gay Canada 2011. We will both be participating in the 2012 Vancouver Pride Run.

The event takes place at Lumberman’s Arch in Vancouver stunning Stanley Park. There is a 10km run and a 5km walk. Proceeds from the Vancouver Pride Run will go to Out In Schools. Registration is $40 until July 25, 2012.

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

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.

On a long distance run, you don’t want to be worried about how you are going to carry enough gels, your keys, ID, cash, inhaler and hydration. But you also want to be comfortable, because let’s face it, 42.2km to the marathon finish line is a long ways to go.

The light and comfortable running belts by iFitness have been specifically designed for long distance runners. There are a number of styles and sizes to choose from ranging from $24-$37USD – from a basic pouch all the way up to a full hydration belt that will hold all the running essentials you’ll need, but not too big that you’ll feel like an old mule loaded with supplies headed up to the Klondike.

The neoprene pouches are perfect for cell phones, ID and cash. Along the front there are four elastic slots, easily accessible, for holding gels, along with a small pocket to fit keys or an iPod Nano.

No longer will you have to pin your race bib to your shirt – the advanced models include two toggles to holder your race number below the pouch.

Additional hydration bottles can be purchased to add on to the side and back of the belts.

For more information on the different styles or to purchase an iFitness running belt, check out their website.

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: 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.