BEST DARN RUN UNDER THE SUN
Gearing up for annual race
Race day is not the time to try new things (foods, footwear, clothing, etc.), but rather to consolidate all of your hard work.
The 2018 Vancouver Sun Run InTraining Clinics started Jan. 20 in B.C. and went for 13 consecutive weeks, regardless of winter weather conditions. We asked some of the volunteer leaders for feedback and race-day tips as they prepare their crews for the 34th Vancouver Sun Run, which goes Sunday, April 22:
■ Lucie Bohan, Dunbar Community Centre: “The energy and enthusiasm of such a supportive and dedicated group of runners keeps me going. We had coffee and treats for a celebration event after we completed our 5K mark. It was the perfect way to mark this milestone and brought the group even closer together.
“Breathe and keep your race pace consistent with your training pace so you don’t tire out quickly. Use any extra energy to finish strong at the end. Celebrate every step of the way and, best of all, smile and have fun!
“It’s all about the journey. Enjoy each moment of the training program that brings you to the race day, because it’s not about the destination but how you got there.”
■ Dennis Nicolato, Aldergrove Kinsmen Community Centre: “I’m always learning from my participants whether it’s a new or returning runner. You learn something new every day.
“Running the clinic I have met a great bunch of people, made some really great friends. Our best Saturday run is our St. Patrick’s Day workout at Aldergrove Regional Park (trail run). This is a themed run with prizes for the best dressed going back several years. I invited the Langley W.C. Blair group to join us and they have joined us ever since. There is lots of food, great people and lots of fun.
“As you start the Sun Run, watch that pace down Georgia Street. Along the way, be sure to enjoy the music, and have fun. Oh, and most important of all, use the washroom before the start of the race!”
■ Julian Cooper, Alan McGavin Physiotherapy clinic coordinator: “Helping people achieve their goals and to be more healthy, positive and physically active is the reason I do this.
“This is our inaugural year as a Sun Run InTraining Clinic so our number of participants is slightly lower perhaps than some clinics, yet we have such a dedicated group of runners committed to the clinic. It is inspirational to see. Notably, our attrition and injury rates are very low.
“Good advice for race day is to stick to what you know and have practised in training. Race day is not the time to try new things (foods, footwear, clothing, etc.), but rather to consolidate all of your hard work. It is important to have a clear plan, whether it is a specific goal such as your race pace or simply to be able to smile and wave at all the supporters along the way.
“Try to visualize your goal leading up to the big day. Be sure to allow extra time to get to the start line and stay within your corral!”
■ Carla Shkwarok, Richmond Olympic Oval: “The reason I do this is to witness participants overcome their self doubt and see them become so proud of themselves for accomplishing something they thought they couldn’t do.
“Tuesday nights have become my favourite night of the week. Our attendance each week shows just how committed our group is at supporting each other through the weeks of learning to run. I made 5K race medals to hand out after our Week 7 run night. That got some smiles at the end of the night.
“Find a ‘running mantra’ that works for you; something that you can repeat over and over that will get you across the finish line. Be proud of yourself no matter what. You’ve trained yourself to run — that is amazing.”
■ Cassie Taylor, Fraser Heights Recreation Centre: “The best part of being a clinic leader is getting to see participants achieve small successes along the way.
“For example, running an interval they were initially intimidated by. It’s these small wins that set them up for achieving larger goals. I love how we do social events along the way, too. For example, pot lucks post-run. The best advice for race day is to just keep moving. No matter your time, the fact that you are crossing the finish line means you’ve achieved something many others haven’t and it is a big accomplishment no matter what.”