All posts tagged with: Running Room

Congratulations on completing almost four solid months of dedicated training! It’s am impressive feat. The next two weeks is the final push to the start-line, and it is an important  time for marathon runners; it’s called tapering.

“Tapering is the fine art of rest,” explains Running Room founder and CEO, John Stanton. “The more you rest the final week the better you will run on race day.”

More than just rest, this time period is also used for mental preparation, allowing the body to repair itself for the big race, and to store valuable fuels for race day.

Keep focused on maintaining the daily intake of carbohydrates, especially in the final five days leading up to the marathon. If you prepare correctly throughout the week, carb-loading the night prior to the race isn’t as critical. Also keep in mind to decrease your meal portion size and quantity of snack because your body is burning less calories because you are running less distance.

“You have passed your test during the miles of training, race day if your graduation day,” said John Stanton, encouraging marathon runners at the end of their training program.

The secret to tapering is to do all runs relaxed and easy. Runs should keep your legs loose with a couple of easy accelerations to remind you of how it feels to run fast. If you have anxiety of the upcoming race day, use it positively during your remaining training runs.

Keep positive and stay focused throughout the taper period. Recite these words if you are ever in doubt of your training:

I am strong. I am fit. I can do it! I see myself crossing the finish line with a smile!

Here are five important tips to remember during the taper period:

1. Stick to the training schedule. It’s temping to do additional training, but trust the schedule, the hard work is behind you and it’s time to let the body rest and recover.
2. Drink an extra glass of water each day, to help flush the body of toxins.
3. Eliminate all fat from your diet. Stay away from deep fried foods, ice cream, refined sugar, and alcohol.
4. Reduce caffine intake. In the week leading up to race day, try to eliminate all coffee, energy drinks and pop.
5. Take advantage of the reduced training time to get extra sleep. It will help the body heal.

During the tapering period, you may experience what is called phantom pain.

Phantom pains are when you sense the feeling of pain, but you cannot clearly distinguish if it really hurts or not. What’s actually happening is the tissues are repairing themselves on the microscopic level, causing muscle twitches and sometimes muscle cramps. With less running and more time to think about the marathon, there is increased noticed of aches and pains, which we would typically ignore, but during taper, these sensations are exaggerated to the point of insanity.  To help with phantom pains, it’s important to continue with regular Epsom salt baths and to visit a massage therapist.

Photo Contributed

As the marathon draws nearer, training shifts from strength to speed. At this point, the body has received a sufficient amount of strength training to endure a marathon, and now it’s time to work on increasing speed, to help meet personal finish times.

Of all the training (endurance, strength and speed), speed training is the fastest to lose (inside of two weeks), so it’s always done towards the end of marathon training, just before the race. It improves coordination and the ability to run faster than your current comfort level.

“High intensity, speed training runs are best done as intervals,” explains Running Room’s founder and CEO, John Stanton. “Speed training is high quality running, and requires 85-95 percent effort of your maximum heart rate.”

For successful speed training, intervals should be short and fast. Runners should start with a two-minute interval.

“Your heart rate should recover to about 120 beats per minute (BPM), after 1-2 minutes of rest before starting the next interval,” said John Stanton. “Keep the speed session to once a week; any more will fatigue your legs and compromise your long run.”

Speed training sessions should include a warm-up and cool down run, along with stretching. Disciplined training sessions will prevent injury.

Photo Credit: Running Room

An important element to long distance running is hydration. Drinking enough fluids is essential for performance.

“Sweating depletes your body of water and salts,” explains founder and CEO of the Running Room, John Stanton. “The harder you breathe, the more water escapes through your respiratory system. As your body runs low on liquids and you become increasingly dehydrated, your total blood volume drops.”

When blood volume drops, the heart has to work harder and faster to circulate the same amount of blood. This means there is less blood and energy available for your larger running muscles.

“Sweating keeps you cool and must be replace or your performance will be affected,” said John. “Drink water, roughly one cup of water for every 15 minutes of running.” That’s a lot of water to consume over the course of a 42.2km (26mi) marathon course.

Before a long distance run, keep hydrated by keeping water with you all the time. Keep a bottle of water on your desk at work, in your car, and at your bedside. During long runs, wear a hydration belt to carry your water with you.

“Water is one of the best ways to suppress your appetite and cut back on unnecessary calories, increase your energy level, and help you sleep better,” said John. “It can even improve your memory.”

The Running Room has a wide selection of hydration belts from single full-size bottles to smaller water packs. Some hydration belts come with handy pockets to store ID, cell phones, gels and other necessary items needed on long runs.

While sports drinks are effective to replace lost electrolytes, especially after long, hard workouts, often times good old pure drinking water will do just fine.

Photo Credit: Jay Minter

Hill training is an essential part of preparing for a marathon. It builds strength and resistance. It’s been used by runners for decade to increase endurance, speed and strength.

“Find  hill about 400 metres in length, with an incline of 8-10 percent,” said Running Room owner and CEO, John Stanton, recommending the ideal type of hill for training. “Prior to starting the hill session, include a warm up of easy running and light stretching.”

Hill training should be a consistent effort maintained throughout the session, rather than focusing on the pace of the hill. Perfecting running form is critical.

“Keep your chest up and out, with your breathing relaxed,” coached John Stanton. “Your arm movements in rhythm with that of your leg turn over rate. Keep your eyes focused on the top of the hill, just as they would be focused in front of you on a flat stretch.”

Shorter strides should be taken as the incline gets steeper. Throughout hill training you will learn how to pace hills, which builds lower leg strength.

“Think of hills as speed work in disguise,” joked John Stanton. “You build strength and character both useful on race day.”

Probably one of the most important pieces of running gear you’ll invest for long distance running are running shoes. There are so many different brands, styles, colours, and types, how do you know which one to buy?

“The fit of your shoe is most important,” says John Stanton, founder and CEO of The Running Room. “It should fit snugly, particularly in the heel cup if you want to avoid ankle and knee problems. You should be able to wiggle your toes at the front of the shoe.”

There are three main types of running shoes: motion control, cushioning and stability.

If your feet roll inwards, have low arches, and your knees move towards each other in a bending position, you need motion control. When running, the foot strikes on the outside of the heel and rolls inward excessively. Motion control shoes have a firm midsole and sturdy heel to counter-act.

For runners who have feel that roll outward, have higher or rigid arches, and knees that stay neutral or move outward through the foot strike, a cushioning shoe is required. A flexible forefoot is important and no motion control is required.

Stability shoes are for runners that have a normal arch, but land on the outside of their heel and moderately roll inward. Typically they have a semi-flexible arch and their knees roll inward when bent. Extra cushioning is required with only slight stability to avoid over pronation.

To find the right pair of shoes for your feet, the Running Room offers a free gait analysis and shoe fitting. It only takes a few minutes and it’s well worth the time to find the right pair of shoes for your feet.

Preparing for a marathon is no small feat. It takes time, dedication, patience, and a lot of training. Running a marathon is one of the greatest satisfactions a person can have and it is a huge personal achievement.

Training for a marathon is a journey that will prepare you both mentally and physically. You will discover the balance of stress and rest. The small and simple changes will have a huge impact on your health, fitness and quality of life.

Over the course of the next 17 weeks, every Monday on myWebbSite.ca will be focused on preparing long distance runners to complete a full marathon. To be successful, you must follow a dedicated training schedule, take the training seriously, and follow the guidance of the program.

You’re not alone. Together with John Stanton, CEO and founder of the Running Room, we will help guide you through your training, providing valuable tips, practical advice and provide the motivation you need to get to the start line. Watch for posts on motivation, nutrition, how to train injury free and reviews of running gear.

If you haven’t done it already join your local Running Room marathon training clinic.

Running Room founder, John Stanton.
Photo Credit: Curtis Comeau’s Photography

Training for long distance running takes a big commitment. It’s a heavy investment of time, energy and motivation. It’s easy to give up. But with a goal like a half, full, or ultra marathon, giving up isn’t an option. Staying focused is essential. So what’s the secret to training for a long distance race? Running with a group!

The power of the group run is amazing,” explains Running Room founder and CEO, John Stanton. “Runners are inspired by the group to achieve their best, and the group can often help one another to improve far beyond the level each would have been able to achieve individually.”

Running groups share valuable knowledge and tips to improve on the weekly runs. Over the course of a 17 week training, the group bonds over jokes, stories, past race experiences, and quirky running trivia.

“Now not all of the shared information will be sound advice,” said John, as he explained how runners needs to put their complete trust into the training program. “Resist the temptation to run fast, longer or try some new revolutionary training idea. The Running Room program is proven with a very high success rate and more importantly a low injury rate. Save the competition for race day.”

The Running Room clinics are designed to ramp up over a long period, building strength, endurance and speed, all while improving running form.

The next training clinic for half and full marathon runners will start on January 8, 2013. It is designed for people who want to run in the 2013 BMO Vancouver Marathon, which will take place on Sunday, May 5, 2013.

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

When I woke up on Sunday, May 1, I knew my four months of marathon training was about to pay off as I put on my gear to run the 40th Annual BMO Vancouver Marathon.

It was a perfect morning. Clear, blue sunny skies, cooler air for the rain the day prior, and a body that was full of energy for the day’s events.

Every race event I’ve been to has been full of energy, but this one was different. Jay and I had a well thought-out plan for the entire morning, we knew our responsibilities and we were prepared.

Also bringing peace, calm and harmony to the early morning start was seeing so many of the familiar faces of the members from the Denman Running Room who I had spent so much time training with. I put all my trust into their program and I was anxious to feel the results.

Although I had trained for a 3h 30m finish time, I had to re-evaluate after being out of training for over four weeks due to multiple injuries. As a result, I lost out on valuable speed and endurance training. As I approached the start line I was prepared to run with the 3h 45m pace group.

I remember June James from the Running Room telling us you have to set three goal times:

1. To complete the race
2. The goal time you think you will run and be happy with (3:45)
3. Whisper time – the time we secretly tell ourselves we want to achieve when we feel inside we are prepared for our best run day ever.

I had spend the days leading up to race day mentally preparing for “to complete the race”, but when I got up race morning and got to the start line for the 3:45 pace group, the energy felt wrong. Like I had the energy to do better. I shifted to the 3:40 pace group

When the shotgun when off to start the race I crossed the start matt with the 3:40 group. They were running 10 and 1’s; I had trained for 20 and 1’s. My training has taught me to start off slow and to trust the pace bunny’s speed. I did exactly that.

After the first 10km were over I felt like I had got into my rhythm and was ready to excel. From that point I was off on my own, managing the course on my own. I maintained my pace and moved to 20 and 1’s. I was paying attention to my hydration and nutrition levels and felt very confident.

I breezed through all the water and nutrition stations having learned in training that you should never rely on on-course supplies, especially because our bodies have been adapted to using specific products. Race day is not the day to try something new!

Along the route I had planned to see Jay and Ross, which they were anxiously awaiting me at every point and cheered me on. I also saw other friends along the route including Steve. When you see someone you know along the race route who is cheering you on, it gives a giant boost of energy and feeling of purpose, that you instantly forget your pain and continue on with renewed excitement.

During training I had only ran up to 32km. When I hit km 30, I could feel the pain in my legs. I popped an Advil and kept on running.

At km 32, I passed John, another member of my Running Room training group. He was already headed towards km 34.

At the top of the hill at km 33, the furthers point in the entire course from the finish line, my body was screaming for hydration. I stopped at the water station for water but was handed a sport drink. I could feel it instantly upset my stomach, which thankfully only lasted about half a km.

I felt in control the rest of the way through Kits. The crowds along the street helped keep me going.

I knew km 37 – 40 were going to be the toughest. It’s the point in the course with long, steep hills. I couldn’t maintain my 20 and 1 tempo and dropped back to 10 and 1’s. I could feel the lactic acid weighting down my legs and the gels in my stomach starting to sit heavy. By km 38 the 3:40 pace group had caught up.

As I approached the Burrard Bridge the 3:40 pace group over-took me. On the way up the bridge deck I could feel my heart sink as I saw the group get further and further ahead. By the time I had crested the bridge, the 3:40 pace group was easily two full city blocks ahead of me. It was at that point I had to make a decision – finish in advance of 3:40, go for complete.

I chose to go for it and by km 41 I had caught back up to the 3:40 pace group. With only 1.2 km left to go, I asked if there was going to be any more walk breaks and the pace bunny said no because there was only about six minutes left in the run.

Although I was extremely tired, my body was exhausted and my legs were in pain, I knew I had to push on. I mustered up what little energy was left in my body and continued to run ahead of pace towards the finish line.

So many times my body kept asking to take a walk break, but with the cheering from the people lining the streets and knowing I only had moments left before I would complete my first every marathon, I knew I could not stop.

I sprinted the last half kilometer to the finish line. I don’t remember hearing anything other than the beats of the music as my feet pounded forward. I knew there were friends waiting for me.

As I approached the finish line I remembered two key things:

1. To take out my ear buds as I crossed the first matt in advance of the finish line so I could hear them call my name – to which I almost cried
2. To listen to June’s advice to run across the finish line, ‘upright and smiling’, with my arms proudly above my head.

Once I crossed the finish line I wanted my medal so bad. I had worked so hard to wear the blue ribbon around my neck.

Making the moment even more exciting was to see Jeremy greeting me at the finish line. Jeremy was my 3:30 pace leader at the Running Room had he was instrumental in keeping me on track, motivated and focused during training.

Once I caught my breath I walked out of the finishers area and joined up with friends. Knowing there were people waiting to see me after my biggest athletic achievement made me feel so proud.

As accredited media for the BMO Vancouver Marathon, I also had the unique opportunity to be able to be on the finish line at the time Charlie Bewley crossed the finish line. Charlie is best known for playing the character, Demetri, in the Twilight movie series. It was exciting to hear first-hand Charlie’s first words and comments as he completed his ultra-marathon challenage (a 21.1km half marathon followed immediately by a 42.2km full-marathon).

I ended the morning event by rejoining my friends for a celebratory bottle of champagne and hugs.

This was by-far one of the most exciting running events I have ever attended and it was well-worth the four months of dedicated training.

My final stats: 

• Place Overall: 568/3225
• Place in Sex: 470/1827
• Place in Division: 81/246
• Pace in Minutes/km: 5:13
• Finish Time: 3:39:53

For run training, speed work should account for 10-15% of your total weekly distance. Don’t add speed to endurance training sessions – it’s done separate from long distance and hill training.

Like hill training, start with a few repeats each week and add an additional interview. Speed training is about pushing yourself to your limit all while maintaining good form.

Pace for speed sessions should be 1 minute to 1:30 faster than your race day pace.

Stay light on your feet, do a form check, and consistently run each interval at the same pace. Resist the temptation to run the first one hard and then gradually slow down. Speed sessions build speed, pace and discipline.

High intensity exercise, like speed, generate a quick and high demand for energy at a fast rate. Aerobic metabolism is slow to supply energy forcing the body to produce energy at a faster rate. Anaerobic metabolism produces more energy in shorter period of time, creating chemical reactions that generate large amounts of lactic acid. So much lactic acid is produced that the body cannot get rid of it fast enough, causing it to accumulate in the muscles and blood. High levels of lactic acid causes a burning feeling in the legs and a queasy feeling in the stomach.

Speed sessions buffer the effects of anaerobic activity and improve coordination.

The Running Room has a fantastic training clinic for runners who want to build their speed, distance and endurance.

John Stanton is an avid marathon runner and the founder of the Running Room (founded in 1984 in Edmonton, now with over 90 stores in the US and Canada). He has authored six books on running, including his most recent book, Running: The Complete Guide to Building Your Running Program. John is also a Member of the Order of Canada.

“Marathon runners will tell you the true reward comes from training, not from the marathon itself,” said John.

Seven great training tips from John to help you prepare for your upcoming marathon:

1. Set intelligent and realistic goals.
2. Train consistently.
3. Set a current benchmark and try to improve by approximately 10% per week.
4. Monitor and evaluate your training. Adjust your program and goals to your progress.
5. Practice your smile and wave for the finish line.
6. Use your race to review, adapt and optimize your training.
7. Your training should be like your life – a series of successive goals.

Many people are training now for marathons they will be running this spring and early summer. One of they key training days each week is the long distance run. For those who are training for the BMO Vancouver Marathon on May 1, 2011, long distance training is well underway.

The purpose of long slow distance training is to build your endurance. Endurance training adapts your fitness to exercising for an extended period of time. Long run portions of training is also the fat-burning session.

By incorporating short walk breaks into long runs you are able to significantely extend the distance you are able to cover on long runs. The fat burning mode also allows you to adapt to the strain of training over a longer period of time.

Rest breaks every 10 minutes help to reduce the risk of injury  and will help allow for an additional 10% of increased distance each week to the long run, which will result in greater improvement and endurance.

Gradually building up distance requires a period of recovery. This recovery period can be shortened and enhanced by doing walk/runs during long distance training.

Walk breaks also act as a stretch break, allowing your muscles to perform better by providing gentle and specific stretch to the leg muscles.

A combination of stress and rest if important for any training program. Resting allows for recovery and rebuilding. A walk break is called active rest. The average runner will only loose about 10 seconds per kilometer on an active walk break.

Runners who do not take active walk breaks tend to slow down near the end of long runs, whereas a runner who is doing a walk/run is able to maintain a steady and consistent pace.

Active rest (walk/runs), also helps flush lactic acid out of large muscle groups. Lactic acid gives your legs a heavy feeling and will make your stomach feel upset.

Running Room locations across Canada offer Sunday morning long distance training runs (Saturday’s in the United States). Running Room long distance groups run for 10 minutes and brisk walk for 1 minute.

Clinics, like the Running Room are great motivators for marathon training too. It’s a great social environment and the walk/run breaks break long-distance runs into a series of achievable segments.

Photo Credit: MarathonFoto

On Sunday, May 1, just seven short weeks away, the BMO Vancouver Marathon will be underway. Thousands of runners will take part in the 8km, half marathon and full marathon event. Most runners have been training for the last few months, either on their own, or by attending specialized training clinics, like the ones offered by The Running Room. Here are nine fantastic training tips from The Running Room that you should keep in mind while training for the big race day:

1. Honestly evaluate your fitness level – be patient and increase your effort while your body builds strength.
2. Easy does it – increase your distance no more than 10% per week to avoid injury.
3. Plan for plateaus – don’t get caught up in the thrill of increasing distance every week; scale back periodically.
4. Make haste slowly – Never do fast running more than twice a week and mix long and slow runs each week.
5. Strive for efficient running form – poof running form causes many injuries; lift your knee just enough to allow your leg to swing forward naturally.
6. Stay away from fad diets and eat wholesome – Runners function best on complex carbohydrates – fruits, vegetables, whole-grain and low-fat dairy.
7. Hills place stress on the cardiovascular system – warm up first to raise your heart rate gradually; pump your arms like a cross-country skier.
8. Be smart about injuries – If you get persistent running pain, obey the red flag. Stop. Rest for a moment. Wait until your body is ready to run again.
9. Pay close attention to pain – Mild discomfort usually goes away while running; if it worsens during a run or returns after each run, seek medical help.

This past weekend I had the opportunity to run in the BMO Okanagan Half Marathon – or as John Stanton, founder of the Running Room so kindly called  it, the Full Half Marathon.

On Saturday morning I flew into Kelowna and went directly to the race expo. It was well set-up. There were lots of exhibitors and the place was alive. This was in part because there was a 3k warm-up fun-run, a 5k run and the kids run all happening that morning – so there were lots of people around and the atmosphere was energized for the race. My dad even commented had he not been sick he would easily have registered to run the half marathon with me.

The race package pick-up was very smooth and well organized. Just like any other race – you find your bib number on the wall and then go to the pick-up area to claim your package  and then double-check your chip at the chip-check area. There was lots of coffee, fruit and snacks on hand too. Even all the sponsors were out in full-force.

John Stanton gave a great morning welcome to the group and provided some helpful tips for the participants to get ready over the next 24 hours for their big day. This information was a great friendly reminder and was well received by the crowd. The Race Director then went over the entire course and set expectations. He explained how they worked closely with the City of Kelowna to come up with the new course.

——

The next morning we arrived about 15 minutes before the half marathon began. It was very easy to find street parking in Kelowna – we parked about 5 blocks from City Park – which would have been impossible had we have been in a larger centre like Vancouver.

I was all hyped up for the run to begin. I went inside the race expo tent and picked up my complimentary BMO race gloves – which would prove to be invaluable throughout the duration of the run. I handed my backpack to my dad, got down to my race clothing and off I went to the start line to meet my 1:45:00 race bunny.

About 4 minutes before the run began the skies let loose and it began to pour rain. Sure, it had been forecasted, but it’s the Okanagan and usually it’s just a passing shower. Not in this case. The majority of the run it was either raining or sprinkling; I’m not saying it was a bad thing – I’d much rather run in a sprinkle of rain than have it 33′c like it was for the Underwear Affair this June in Vancouver!

Overall my comments on the race route was that it was well marked. My dad and I had tried to drive the race route based on the map that was provided but honestly, the map was so confusing we got turned around at least 3 or 4 times – and I was born in the Okanagan and spend a lot of time in Kelowna- so this wasn’t new territory for either of us. My recommendation for next year – work out a better route map with clearer markers and more landmarks.

Again, on race day the course was extremely well marked. There were pylons lining the street and volunteer course marshals were on every corner. On the busier intersections there were RCMP officers with marked vehicles along with volunteers – ensuring all the participants knew where to go and could cross major intersections safely.

I’ve run many larger races in the past, so it was odd being on a longer, spread-out course with only 3,500 people. I paced the second half of the run with two very beautiful girls ahead of me. They were my motivation for sure! I owe them a big thank you!

What makes every single run memorable and worth every moment are the people who line the streets and cheer for the participants. About every 3 or 4kms there were people on the corners holding big black signs with pink writing that said, “Stay Strong” – this was so encouraging. The families who lined the street cheering for friends and family, the volunteers who clapped and shouted words of encouragement, and the cowbells that rang – all were appreciated!

The part that honestly almost made me cry with deep emotion were the four lovely ladies I saw along the race route who proudly wore their Vancouver 2010 Olympic and Paralympic Winter Games “blue coats”. I was a volunteer at the Vancouver 2010 Games and I can attest to the importance of volunteers – and as each time I saw one one along this course I remembered the strength our Canadian athletes gave at the Games and it made me feel proud and encouraged me to keep going even harder.

There were also plenty of water stations along the route. It was my understanding there was only supposed to be one Gu-Gel station along the route but apparently there were three or four – which was a pleasant surprise. Next year I would like to see Power Bar as a major sponsor of the BMO Okanagan event.

Along the course there were many photographers. I could not tell which ones were official so I had to pose for them all. It would be nice to have obvious markers for those that are official race photographers and which are media – so we, the participants, can be prepared when we need to ‘strike a pose’!

The end of the race was not my favourite part. Once I crossed the line the BMO staff member should have smiled and proudly placed my finishers medal around my neck – instead he almost seemed to be embarrassed to hand me my medal and I had to put it on myself. It wasn’t the warm, friendly BMO finish I had expected.

Once I had my medal I was greeted by a huge crowd lining the end of the very, very short finishers line. I walked out and immediately tried to find some water. My dad’s wife found me, congratulated and hugged me, and then my dad came and did the same. All I wanted was a bottle of water – which I knew my dad had with him because I had packed a bottle of Vitamin Water in my backpack he was carrying.

I changed into some dry clothes, took a moment to catch my breath and then went back into the race expo to find some water. All I could find was coffee, fruit, cookies and chips. Not a drop of water. Out front of the tent – just apples. I had to ask another race participant how to get water – which was apparently in the finishers area. I went back inside to grab water and observed there were only four people inside – three handing out medal and one handing out water from four large skids that had been placed in the area.

Next year I would highly recommend the finishers area be extended by at least 6 – 9 times the length and include tables with pre-poured water. Water should be supplied in a more eco-friendly way – such a Britta in paper cup, instead of handing out bottled water. As runners complete their run they need an area to continuously walk, re-hydrate and catch their breath before being congratulated by family and friends.

The race expo also needs to be parked further away from the finishers gate. This year upon exiting the finishers area the race expo entrance / exit was within 20 feet – which meant there was a large crowd of people to fight through to get around. The area was just too congested.

My final note, and not that it would normally have been a big issue, but because of the rain my iPhone was non-stop shorting out and I couldn’t listen to music constantly, but the larger races have bands and music along the race route and I would have appreciated having the same along this route as well.

Overall my feeling was this was an extremely well organized event. Everything was pretty much as expected. The course really want flat and fast and I would recommend others to run this event in the future. Sure, there is areas for improvement, but doesn’t every event have that?

My BMO Okanagan Marathon finishers medal has now been officially added to the collection and I look forward to collecting more medals in the future. Maybe next time I can get my dad out to run the full!

I tracked the entire run route using RunKeeper. You can view my run here.

As participants gathered to pick-up their race packages on Saturday morning in Kelowna’s City Park for the BMO Okanagan Marathon, Running Room founder, John Stanton had these tips to pass along:

• Hydrate well the day before the race, and a bit before the run
• Ensure you use the rest-room before getting to the start line
• Eat complex carbohydrates the day before
• Avoid foods and beverages that are high in fat
• Try to get a good night sleep
• Do a mini warm-up run to loosen up and relieve some stress and tension
• Relax!
• Along the race route ensure to hydrate and consume power gels to keep your body energized

Saturday, October 9, join John Stanton, founder of the Running Room, for a 3k Friendship Run in scenic Kelowna, BC. It’s a great opportunity to loosen up your legs, get into “race mode” and get energized for the big Marathon on Sunday, October 9.

Who: Anyone!

Date: Saturday, October 9, 2010

Time: 9:00am

Location: 1600 Abbot Street (City Park), Kelowna, BC

There will be free refreshments and race pace wristbands, and the opportunity to have your photo taken with John Stanton!

For more information, click here.

The 16th annual BMO Okanagan Marathon will be held on Thanksgiving weekend, October 9 – 10 in Kelowna, BC. This years ‘new old course’ will provide some fast course times, along a beautiful scenic route, giving runners a great opportunity to achieve their goals.

It is expected many participants will qualify with faster times because the course is now one of Western Canada’s flattest, making it one of the faster courses. The 42.2 K Marathon, 21.1 K Half Marathon and 10 K have a mean elevation gain of only 9m, over distance, in runners terms, considered flat.

“Running a personal best in a marathon is a challenge, and the new course will provide the runners their best advantage with the fast flat two loop course.” said Running Room founder and Order of Canada recipient John Stanton. “For the spectators and volunteers they have the opportunity of cheering the runners at least twice.”

The Sports Expo at City Park is open on Friday evening, Saturday and Sunday for runner’s package pick-up, as well as last minute, walk-up registrations (sorry, no registrations on Sunday).

And spectators are encouraged to come out and cheer on all the participants at the BMO Okanagan Marathon ~ participants really do appreciate the encouragement along the entire route!

For more information, visit the Kelowna Marathon website.

In 12 short days runners from across BC will gather in Kelowna’s City Park to run in the 16th BMO Okanagan Marathon. Weekend events includes 5 km, 10 km, 21.1 km & 42.2 km races, a fitness expo and a Kids Zone. The Okanagan Marathon is a Boston Marathon qualifying course. All the courses are considered to be flat and fast!

The fall event gets great turn-out too. In 2009 there were approximately 700 marathon and over 800 half-marathon participants. All participants receive a race t-shirt, and runners who complete the full and half marathon will receive a souvenir finisher’s medal. This will be my first time participating in the BMO Okanagan half marathon.

What I like about this event is that it is supported by the same team that puts on the BMO Vancouver Marathon; which means it will be very well organized and a lot of fun.

There will be race-bunnies for both the full and half marathon events:

• Half Marathon: 1:45, 2:00 (2), 2:15 (2), 2:30
• Marathon: 3:30, 4:15, 4:30

Check out the route map and photos the 21.1k half marathon course.

At each aid station there will be GU Brew in Blueberry Pomegranate and Raspberry,and all 8 flavours of GU Gel.

If you register by September 30, marathon entry is $85, and $90 until cut-off. Half marathon entry is $75, and $85 until cut-off. Registration is available at the Kelowna Running Room or online.

The race expo will also be open for three days:

• Friday, October 8, 4 pm – 8 pm
• Saturday, October 9,  9 am – 6 pm
• Sunday, October 10, 8 am – 2 pm

The Kelowna Ramada is the official hotel partner. Rooms are still available. Rates start from $105; quote promo code: BMO Marathon. For reservations call 1-800-665-2518.

Ramada Hotel
2170 Harvey Ave
Kelowna, BC V1Y 6G8

Volunteers are still needed, most importantly, course marshals.

For more information, visit the BMO Okanagan Marathon website.