Scotiabank Vancouver Half-Marathon and 5km - Overview and why you should run it!

My blog is all about talking about quality experiences, be it food or events. There is a discount for this event at the bottom of this page! Besides food, in the month of January I will be blogging about races and events too. If you are looking for a half-marathon (21.1km) for the target period of June then this is the race to do! I've ran this race many times and I have also paced it for the 1:45 for a few years. I am not biased, but overall this is one of my most favourite races. A few reasons why I love this race:

• It is a HUGE fundraising event for many charities. In 2017, the event raised over $970,000 for 70+ charities.
• It is very well organized by a team of people that is very passionate about the community and the running community. The professionalism they bring to the events they create is evident through how thorough it is organized and how every little detail is not missed out.
• You get great swag! From a tech t-shirt to a medal to the virtual swag bag (in the past some swags that came with the virtual swag bag includes a subscription to Men's fitness). 
• It's a great value overall and it is very well organized.
• It is net- downhill course - meaning that the course itself is designed to be downhill and fast. It's great for beginners (this was my first half-marathon actually).
• Small details about this race: they are very environmentally responsible with one of the highest waste-diversion rates in the country.
• The event has pacers to help you keep on track!

The course (half-marathon):

Out of the many races that happen in Vancouver, I would say this one is one of my favourites. The entire course is net downhill - (for those who are unfamiliar with the term, it means that you start at a higher elevation but finish at a lower elevation.

Beginning at UBC, there is an immediate downhill right after the start. Once you reach West 16th, you will turn right on it and then turn left on Marine Drive. The course will still continue to lower in elevation until the turn around point. You will then follow Marine Drive for a while until you are in the Kitsilano area. This is my favourite part because it's super scenic. You get a view of the water and the mountains. 

     Once you are in Kitsilano, there is a small uphill up Jericho (this is probably one of the three small uphill sections). You will continue all the way on West 4th, and then make your way to Cornwall (this place is very scenic as well) and then cruise all the way to the finish line after you cross the Burrard Street Bridge. As you can see, there aren't many up hills and most of the course is downhill. It's great for speed.

There is also a 5km option for those who are not as keen to run that far, the 5km is a loop in Stanley Park and West-end. The 5km option is a good family event if you want to take your kids out to be active or can't run but want to participate (this is a course that you can comfortably walk in about an hour).

Discount Code: You can sign up at https://Bit.ly/RFScotiahalf2018 and use "RFORCE2018" for 10% off!

Tips:

1. HYDRATE!!! I would recommend stopping at every aid station (especially the ones at the very beginning). I lost track of how many people feel sick or light headed over the years because they think they don't need to hydrate. (Mind you, don't over hydrate either... that can cause hyponatremia which isn't good).
2. Do not underestimate the weather - It can be very hot out there. Remember to wear sunscreen and a hat. I would put the sunscreen from the eye level down (anywhere above the eye level will make the sunscreen run and sting your eyes after you start running and sweating).
3. Pack light - There is bag check at the event, but be reminded that it's run by volunteers and that it's a pain for them if they have to move heavy things. 
4. DO NOT over do it when you are at the downhill portion (especially at the Marine Drive downhill). Since the biggest downhills are at the beginning of the race, many people love to run these hills super fast. Unless you have a strategy, burning out your thighs so early on is not a good idea.
5. DO TRAIN for the race, even though a half-marathon is not a marathon, it is still an endurance event. 21.1km is still very long.

If you are looking for information about training for a marathon / half-marathon, please visit my other post: https://vantraveller.blogspot.ca/2018/01/marathon-half-marathon-training-info-if.html

Vancouver's only marathon - the BMO Vancouver Marathon Overview and Experience and why you should run it!

BMO Vancouver Marathon is THE MARATHON to run if you are in Vancouver. We are talking about the 42.195km full marathon (there is also the half-marathon and 8km distances that the race offers, but I've only ever done the full marathon for this event). There are other small marathon distance races around in Vancouver, but nothing matches the amount of organization, effort in planning and the scale of the BMO Vancouver Marathon. Organized by the nonprofit society, Vancouver International Marathon Society, this event brings out the entire community (For those unfamiliar with sponsorships, BMO is the title sponsor of the event, but the event is actually run by a nonprofit organizing group). Points about this event that I love is:

• World class marathon expo at the Vancouver Convention Center - The marathon expo has always been one of my favourite things about this event. 
• World class organization - When I mentioned that the entire community is involved, I was not kidding. During the marathon, the city's police and ambulance forces are all connected to the marathon. Every care and detail is put into the race from safety measures to washrooms and more.
• An add on to the point above.. there's washrooms on course (you have NO IDEA how important that is, try holding your business in for 3 (or in some cases 4+) hours and add on running. 
• It takes close to 4000 volunteers to make the marathon happen and it's largely volunteer driven.
• It is rated by Forbes and CNN as one of the most scenic marathons in the world. The course is like 70% by the water and you run in a mix of residential, parkland, city and more. 

The Expo
From the plaza outside, there is a stage where there are performers, activities and flags to welcome people from all over the world. There are usually activities outside as well on the plaza and photo opportunities.  Inside the convention center, there are many exhibitions ranging from running products, nutrition products, other races and travel information. I absolutely love the expo as it's bustling with people, new products and all of that. It gives the running nerd inside of me a nerdgasm.


The full marathon course
The marathon itself have changed over the course of the last 46 years. Originally it was just loops around the Stanley Park Seawall. But now, it goes through many neighborhoods of Vancouver. Often times, the neighborhoods of Vancouver all come out to support the marathon.

The marathon map from the BMO Vancouver Marathon Website

Starting at the Queen Elizabeth Park, there is a slight up hill for the first kilometers and then it is all downhill on Cambie Street (it's a gradual downhill) until 49th Avenue. Cambie Street is big and quite beautiful to run with buildings on the sides. Here you will continue further downhill on 49th Avenue. 49th Avenue is primarily residential areas, and the houses are big. The trees on both sides create a tunnel like feeling to the course.

You will continue on the course until you hit Camosun. This is where the challenge begins. This hill is not exactly that easy to get up to so over the course of a few years, the race has implemented a "hill challenge" where timing mats are placed at the bottom and top of the hill. Runners who are non-elites who races up to the top with the fastest time gets a prize (usually a cheque) - personally, I would take this part easy as I try to go slower at the beginning to reserve my energy reserves.

After the top of the hill you will continue on to West 16th Avenue where there is still a small hill. The left side is Pacific Spirit Park while the right is residential areas. The gel station is up ahead (I highly recommend grabbing some gels here and eating it too so that your energy levels can be replenished). You will continue on to West 16th Avenue until you get to Marine Drive at UBC (where the down hill begins).

Marine Drive is relatively flat at UBC. When you get to the intersection of West 4th and Marine drive is when the massive downhill begins. The views here are gorgeous as you can see the sea and mountains. You will continue to Spanish Banks and all the way to Jericho Beach (slight uphill here) and then on to West 4th Avenue. The course continues on West 4th Avenue until you hit Alma, and then you will continue along 1st Avenue until you are on Cornwall. For many, this is where the real challenge begins. It is roughly 28km into the race and many runners (including me a few times) hit the wall here.

The last hill of the race is here and that is going over the Burrard Street Bridge. There will be lots of people cheering before, during and after the bridge. Once you are past the bridge, you will continue on Pacific Avenue until Stanley Park. Once at Stanley Park, you will follow the seawall all the way around until the finish line in Downtown Vancouver.

TIPS:

• If you are planning to run the full marathon, do not underestimate it. It does take training and is not something you can just do without knowing what it takes. I've seen people who do not train for the marathon and regretted it during the race (many don't even finish), they underestimate how long 42.195km really is. A good rule of thumb is to have completed a half marathon and a 3-6 month training program before attempting the marathon. Here is a nut-shell edition of how I trained for the marathon: http://vantraveller.blogspot.ca/2018/01/marathon-half-marathon-training-info-if.html
• Sign-up early! The rates increase closer to the event date. It's easier to plan training and travels (if need be) earlier. Students get a discount of 30%!! ****NOTE: you have to be 19 to run in the marathon. 

  

  The Marathon provides shuttle buses for those not in Vancouver

• If you want to be a part of the excitement, but not ready to run a full marathon by yourself yet... try the relay! Grab a team of 4 and take turns to run it. Everyone on the team gets a medal and the experience (without the 42.195km of pain (though it's one of those hate love things)).
• Nutrition: The race do provide aid stations and gel stations. That said, everyone has a different taste bud and needs. As with any marathon, it's best to check what supplements are provided before running. I would recommend bringing a hydration pack and your own gels anyway. I've ran this race a few times and sometimes I get experimental (like trying a new gel on the course that I've never taken before during training). Let me tell you... that causes a lot of stomach problems and sometimes your body doesn't know how to handle the new gels. 
• Do be mindful of hydration. Dehydration (and sometimes over hydration - a condition called hyponatrema) is common. So please be mindful of your hydration levels. Stopping at a water station to drink water takes a few seconds.. getting a cramp from dehydration.. that could take you out of the event and possibly send you to the hospital.
  
• Take public transit to the startline. Translink and the marathon work together, so there are shuttles. Information can be found on the marathon website and you usually have to indicate if you are using this service during sign up.
• Pace Bunnies : The race offers pace bunnies (not real bunnies silly, but people who will run holding a stick with a time written on it) to keep you at a constant pace throughout your race. Every bunny have their own strategies but for speeds slower that 3:30 for the marathon, many will do 10-1's (meaning they will run for 10 minutes and walk 1 minute). You don't have to stay with a pace bunny, but they do help you gauge an estimate of what your finish time will be.
  
  

There are all my thoughts for now, I will probably post a Part 2 edition later on. Feel free to let me know what you think so far and if I missed anything. Cheers and happy training <3

What I learned about marathon / half marathon running (after running 80 races)

When I started running, I was pretty oblivious to many things. When I started, I thought... "all you need is to put on a pair of shoes and run" but I was wrong. I encountered numerous injuries that taught me to become more humble about my body and how to train it. I am not a certified trainer or anything in anyway - yet I made a goal to run 100 races before I turn 25 to raise awareness for health and liver disease. In the next little while, I am going to be sharing information about running in events, tips and discounts. However, I am going to begin my roulette of event information with how I trained for the marathon / half - marathon.

*Disclaimer - Since this is health related, note that I am not an expert and you should get advice from an expert if that is what you seek. This is information on how I trained for the marathon.

HOW TO TRAIN FOR IT:

As with starting any exercise regimen, please consult your doctor before proceeding. There are inherent risks to marathon and distance running.  The two big things about running is (in my opinion): Injury Prevention and safety). This section is about training for a marathon and half-marathon (it's the nutshell edition, depending on time, I might publish a video about each section or a more detailed blog post about it) as each section do require a bit of discussion on each topic. However, here is a brief nutshell of some of the topics related to running.

A) Books to read: 
If you are tight on a budget (I was very tight when I started), the most I had was the library... I found some very good books: 

1.  Hal Higdon's Ultimate Marathon Training Guide - This book is a classic for marathon training. It includes training plans as well as diet plans. It does not go in-depth on physiology, but it does cover the basics. 
2. Dr. Jordan Metzl's Running Strong - I love this book because it's super colourful and does a brief overview of anatomy and physiology. The core focus of this book is really to help you run injury free. There's a fair bit and emphasis on strength training in this book, but I find that this is very good.
3. The Big Book of Marathon and Half-Marathon Training - This book is similar to Hal Higdon's Ultimate Marathon Training Guide, it gives you a good training guideline on what your mileages should look like. 

I will do a posting later about the specific training plans I used to train for a marathon / half-marathon, but in a nutshell they do follow an algorithm where you build up with no more than 10% mileage increase a week and then you would do long runs followed by a taper period where you decrease dramatically in mileage.

B) Shoes:
It is a deception that all you need is a pair of shoes. It is slightly more complicated than that. The reason being is that the way our feet moves are different between different individuals. Without getting into too much detail on the anatomy, the movement of your feet when you are moving is called a gait cycle. In gait cycles of some people, pronation (there's two types, under or over can occur). In general, people can either: underpronate, overpronate or neutral). In general, it is beneficial for you to know what type of foot you are. The type of foot you are will help determine what type of shoe you need. Conversely, for the 3 types of feet are 3 types of shoes that are made for that.

   Personally, I have flat feet (and I pronate and when I started, I ran in a pair of discount Nike free-runs I got at the outlet. Free runs are more of a neutral shoe (if you pronate, you need more support so I kept getting shin-splits and stress fractures without knowing why and how I ended up with them). It wasn't until I spoke with people that also run that made me realize it was the problem with my shoes. Here are some good reads/ tips:

• Visit a running store (specific running stores have people who can help assess your foot type and make a recommendation on what shoe would fit you. After you determine the type of shoe that is for you, your options on what shoes you can get and your price range can be determined. *note - do not buy shoes that are too old (shoes generally have a special adhesive these days, and the adhesive usually oxidizes with time meaning that the impact 
• Some people need orthotics, this is often more pricier (but can be covered by some insurance if you have them. 
• Some sites to check out:
• https://www.runningshoesguru.com/2009/03/3-types-of-running-shoes-for-3-types-of-feet/
• More information can be found here: https://www.runnersworld.com/pronation

C) Clothes and socks.
   It always makes me cringe to watch people wear cotton and run. I used to be a cotton wearer myself, until I realized that the fabric itself - even though it is great for doing leisurely things, is actually pretty horrendous for endurance sports. The reason is that cotton soaks up sweat and moisture, but it does not release them easily. This causes friction for chafing and also just having moist sweat stuck to your skin for a prolonged period of time is gross and not good for the skin anyway. Mind you, this does not mean you should go out there and search for super expensive workout clothes.
    As a general rule of thumb, avoid cotton and go for either a blend or some sort of polyester. You can get a decent workout clothes for really cheap (I would say $10- $30 is sufficient). I'll do more of a blogpost on this later as we can get super particular on this topic.


D) Nutrition: 
Nutrition is VERY IMPORTANT in the grand scheme of running. In a nutshell, your cardio level occurs in zones (and it's different for everyone). The zones determine what type of respiration you are doing and what kind of nutrients are being used. For example, if you are at zone 5, your body will be exercising at maximum and searching for the fastest form of energy (simple sugars). Marathon and Half-Marathong running is about being economical on nutrient usage, and fat burn (zone 3/4) is way more economical as fat cells contain more energy but it's much harder to burn than carbs. Knowing this will help you determine your fat burn and calorie needs. There are books written just on this topic. However, if we had to break down the importance of nutrition, here are some key things I learned:

• If you eat more than you burn, you will get fat no matter how much you exercise. I know some runners who eat a crazy amount of food (I know I'm a hippocrite as this is a food blog, but some people eat way more than I do) and the rationale for them is that because they run alot, they can eat alot... that is no where near true. 
• What you eat is super important! Getting those protein, vitamin and carbs in at a balance is important. Depending on your cardio zone, what you burn is different. The general rule of thumb and rationale I have is that getting those proteins and vitamins in helps repair the body after a workout. 

Cardio Zones (created by the YWCA of Saskatchewan). I chose this because it looks nice and it illustrates my point.

E) Education pays off in the long run
I've always been a science and medicine nerd. Always be open to learning more things. There are always new discoveries in sport science that helps us further understand our bodies better. An example is Nike's Breaking 2:00. Those shoes that were worn (and all running shoes in general) actually have teams of engineers working with medical professionals in designing more efficient shoes. The nutrition of the athlete also has dietitians and more medical professionals in helping determine what to eat so that our bodies can operate better. All of this is still an ongoing research, and the only best way to know how to do things better is by learning. You will be surprised at how many people are closed minded (including me sometimes - haha).

F) Cutting the bullsh*t: There's a lot of people who buy tons and tons of products to assist them with running. This can go from supplements (that are just super high in sugar) to super fancy workout clothes. For example, I've seen people buy tons of gel packs and then eats a ton of them when their runs aren't even that long. These gels contain so much sugar and calories that taking them constantly while the body has no need for that much sugar just piles up as unhealthy weight and money spent. Everything should be relative and I'm not saying products, supplements and gel packs are bad, but just use common sense when

*I'll post more about this later

Well that is all for now, I will be posting more later! For more information, sign up for my newsletter at: https://www.mikehsiao.net/mh100news
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