The Virtual BMO Vancouver Marathon kicks off this Saturday, May 1, 2021 runner may enjoy a virtual race and run from anywhere, anytime from May 1 to 31, 2021. I am thrilled to have partnered up with two amazing local Mammas & running enthusiasts to share some of our top race week tips.
I know that the week leading up to a race can bring unexpected anxiety, no matter how thoroughly we train. Despite all the long runs we have completed and how strong we feel, running lower mileage during taper brings its fair share of uncertainties. Read on for some great race tips from my experience as well as from other extraordinary women.
Above all else, its important to remind yourself that you have practiced. Put in the miles, the workouts, and the training to be successful. Beyond that here are some of our top tips to help make your race day a success.
Amy Beeman @amybeeman– race week tip
Amy is a mother of 3, ex-dancer, radio host, writer, and avid runner at 21.1km x 28. As a former pace bunny her half marathon tip might not surprise you.
“Don’t start out too fast!!! The excitement of starting a race (even a virtual one) can sometimes get you going a little too quickly out of the gate. Keep an eye on your pace and stick to it. It’s better to have gas left in the tank at kilometer 19, than to be running on empty at kilometer 12. Plus, if you have a ton of energy at kilometer 19, you can pick up the pace and blast through the virtual finish line!!!”
Janette Shearer @avatozoe- race week tip
You might have seen Janette’s recent inspiring feature in the Vancouver sun. Janette has been running for 5 years and started with SunRun Training with SportmedBC and is now a clinic coordinator. This year she is participating in her first full BMO marathon (42km). Below is what she had to say on race pace.
“Last year after I completed the 10K to Half Marathon Training with SportMed BC. I asked one of my running guru’s Ken Hamilton how to maintain half marathon distance after the race. Just before Ken gave me the answer he had told me that he could see me going on to run a full marathon, to which I laughed, I had no desire but he said something that changed my perspective, “Janette, you must make running less of an event and more of a way of life.” Running from there on out, took on a whole new experience, I fell in love with the challenge of making running a way of life.
Crystal Higgins, RD @Crystal Higgins_RD- Race week tip
Crystal is a Registered Dietitian and fitness enthusiast, whom you might recognize crystal from media appearances on CBC news and Breakfast television. In addition to this Crystal is also a seasoned runner and Boston Marathon alumni. Crystal will be cheering us on from the virtual sidelines this year, as she is currently 20 weeks pregnant with her second baby. Below is what Crystal she had to say on prep race fueling.
“It is just as important to train your diet & nutrition alongside your physical training runs. Our body’s primary fuel source for endurance activity (i.e.. running) is carbohydrates. For long runs, ensure that the meal prior to running has some quality carbs that are not too high in fiber.
For general healthy eating I always recommend including foods that are high in fiber, protein and healthy fats. However, when leading up to a run (within a few hours) loading up on these nutrients will have you feeling bloated and may result in cramping, reduced performance and potentially running to the nearest porta potty! Remember, there is no one size fits all approach when it comes to run nutrition. Try different types of meals and snacks during your training and see what your body responds best to. The golden rule is to never try anything new on race day! Ensure that you have a good pre-race meal that you have practiced in your long runs. My favourite pre-run meal is 1/3-1/2 cup oats cooked in 1 cup water with a banana, a drizzle of soy milk and a sprinkle of cinnamon and/or hemp hearts on top.
Typically our longer runs (and races!) tend to be in the early morning. Try a few different carbohydrate-rich breakfast options and see what fuels your run the best.“
Moi, Shannon Sawicki @venusfitness– Race week tip
I am a certified personal trainer and Fitness leader. I am running the half marathon (21.1km) making it my 11th run of this distance. If you are looking to learn a bit more about me you can find it here.
“During the week before a race, you’ll want to make sure your muscles are as loose and limber as possible. Continue regularly stretching after each workout and add in some extra stretching or foam rolling on your rest days. Do not try any new stretches this 
week to avoid anything that will leave you sore for race day.
I also like to review the route, start times, transportation, and other details that I will need for race day. It’s important to consider what you will use for fuel, how often you will eat, when you will go to the bathroom, and if you will stop for aid stations and what that will look like.
Create a game plan for the night before the race. What you will eat, when you want to be in bed, and how you will spend most of your evening. Having things planned out ahead of time will help you stay focused and avoid unnecessary anxiety and distraction.”
In closing
Even with all the preparation and preplanning in the world, shit happens (Sometime literally).. Do your best to be ready, but don’t sweat the small stuff, and remember to have fun!
