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- 2002-10-07
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Paying attention to a few details can take the stress out of race day, whether you are a seasoned runner or preparing for your first race.
With the Tamarack Ottawa Race Weekend about to seize the city with three races Saturday and three on Sunday, this newspaper asked John Halvorsen to provide some tips for runners before and after their big day.
Best known today as race director for the weekend events, Halvorsen was a brilliant runner in his day. Named the 1989 Runner’s World racer of the year, Halvorsen was dominant on the Canadian 10K road race scene and has personal bests of 27:43 at 10,000 metres and a marathon time of two hours, 17 minutes.
In short, Halvorsen is qualified to guide runners to the start and finish lines.
Days before the race
The training is done (hopefully), and now rest and tapering are in order. Halvorsen, though, liked to have one “burst of intensity” the day before his race, a decent gallop of a few hundred metres.
“You want to build up your muscle tension a little bit,” he says.
Some runners like to load up on carbohydrates a night or two before they race.
“For me, personally, I did not find it made a big difference,” Halvorsen says. “Probably my diet was full of carbs as it was.” Eat what you are used to eating. This isn’t the time to experiment by trying out that new Mexican place down the street.
A day or two before a race, logistical preparation is paramount. Know where the start area is, and how you are getting there. Pick up your race kit from the health and fitness expo well in advance. There is nothing worse than feeling your heart race as you scramble to find your way around in the minutes before a starter’s gun goes off.
Know what you are wearing. Don’t even think about brand new shoes — they are an invitation to foot blisters.
Race day
A nervous stomach is to be expected. The start time, whether morning or afternoon, will dictate a meal plan, but eat light — graze, don’t feast, and allow two to four hours to digest. Halvorsen suggests perhaps a bagel with fruit, especially banana. Smoothies are ideal. Forego the Big Mac and shake. Don’t drink too much water, either. Small sips.
Course tips
In the start area, take a deep breath. Then another one. Relax. This will be fun.
“A lot of people think, ‘I’m going to finish last!’” Halvorsen says. “It’s highly unlikely. There are thousands of people, you’re not likely to be last.”
Don’t worry if you have to walk, not run, in the throng that waddles toward the start line after the gun sounds. With today’s chip technology, there is no longer a concern about losing time before crossing the start line. Your personal race clock will start the moment you and your race chip cross the start line.
Be prepared to be pulled along as though attached by rope to all those runners around you. Don’t be concerned that you feel restricted over the first kilometre or so, and can’t run as fast as you’d like.
“It’s actually a good thing, especially for new runners because they tend to go out too fast and then pay for it later,” Halvorsen says.
In large groups, the more experienced runners set the pace. Also, in races of 10K and longer, look for the pace bunnies, conspicuous with their bunny ears and signs indicating the pace they will run. These are great reference points for runners.
Stay hydrated
Given the soggy weekend forecast, the usual warnings about guarding against heat and dehydration may not apply this year. Nevertheless, there will be plenty of drinking stations, providing runners with water or an electrolyte drink.
Help is there
Along with water stations, the race will have medical stations throughout the route, helping runners deal with minor problems such as blisters or cramps to something more serious.
“We put a lot of emphasis on the emergency services,” Halvorsen says. “Always seek help if you’re having trouble … we have supplies that can help.” That includes energy bars, bandages and medical aid.
Finish area
You’ve crossed the finish line. A sense of relief should kick in, but be prepared for one last potential bit of stress at what can be a very congested finishing area. Be patient and keep moving are the key tips here.
“At that stage you want to enjoy the moment, so take in the cheering,” Halvorsen says. “As soon as you cross the finish line, however, we really want you to keep moving. That’s important for the runners behind, you, too, who want to get the chance to run across the finish line — both for the personal accomplishment of time, as well as the experience.”
Time to refuel, and hydrate.
One last tidbit — runottawa.ca is chock-full of information and maps for runners.
Enjoy your race. You’ve got this.
Wayne Scanlan writes a regular column on health and fitness. Contact
wscanlan@postmedia.com
查看原文...
With the Tamarack Ottawa Race Weekend about to seize the city with three races Saturday and three on Sunday, this newspaper asked John Halvorsen to provide some tips for runners before and after their big day.
Best known today as race director for the weekend events, Halvorsen was a brilliant runner in his day. Named the 1989 Runner’s World racer of the year, Halvorsen was dominant on the Canadian 10K road race scene and has personal bests of 27:43 at 10,000 metres and a marathon time of two hours, 17 minutes.
In short, Halvorsen is qualified to guide runners to the start and finish lines.
Days before the race
The training is done (hopefully), and now rest and tapering are in order. Halvorsen, though, liked to have one “burst of intensity” the day before his race, a decent gallop of a few hundred metres.
“You want to build up your muscle tension a little bit,” he says.
Some runners like to load up on carbohydrates a night or two before they race.
“For me, personally, I did not find it made a big difference,” Halvorsen says. “Probably my diet was full of carbs as it was.” Eat what you are used to eating. This isn’t the time to experiment by trying out that new Mexican place down the street.
A day or two before a race, logistical preparation is paramount. Know where the start area is, and how you are getting there. Pick up your race kit from the health and fitness expo well in advance. There is nothing worse than feeling your heart race as you scramble to find your way around in the minutes before a starter’s gun goes off.
Know what you are wearing. Don’t even think about brand new shoes — they are an invitation to foot blisters.
Race day
A nervous stomach is to be expected. The start time, whether morning or afternoon, will dictate a meal plan, but eat light — graze, don’t feast, and allow two to four hours to digest. Halvorsen suggests perhaps a bagel with fruit, especially banana. Smoothies are ideal. Forego the Big Mac and shake. Don’t drink too much water, either. Small sips.
Course tips
In the start area, take a deep breath. Then another one. Relax. This will be fun.
“A lot of people think, ‘I’m going to finish last!’” Halvorsen says. “It’s highly unlikely. There are thousands of people, you’re not likely to be last.”
Don’t worry if you have to walk, not run, in the throng that waddles toward the start line after the gun sounds. With today’s chip technology, there is no longer a concern about losing time before crossing the start line. Your personal race clock will start the moment you and your race chip cross the start line.
Be prepared to be pulled along as though attached by rope to all those runners around you. Don’t be concerned that you feel restricted over the first kilometre or so, and can’t run as fast as you’d like.
“It’s actually a good thing, especially for new runners because they tend to go out too fast and then pay for it later,” Halvorsen says.
In large groups, the more experienced runners set the pace. Also, in races of 10K and longer, look for the pace bunnies, conspicuous with their bunny ears and signs indicating the pace they will run. These are great reference points for runners.
Stay hydrated
Given the soggy weekend forecast, the usual warnings about guarding against heat and dehydration may not apply this year. Nevertheless, there will be plenty of drinking stations, providing runners with water or an electrolyte drink.
Help is there
Along with water stations, the race will have medical stations throughout the route, helping runners deal with minor problems such as blisters or cramps to something more serious.
“We put a lot of emphasis on the emergency services,” Halvorsen says. “Always seek help if you’re having trouble … we have supplies that can help.” That includes energy bars, bandages and medical aid.
Finish area
You’ve crossed the finish line. A sense of relief should kick in, but be prepared for one last potential bit of stress at what can be a very congested finishing area. Be patient and keep moving are the key tips here.
“At that stage you want to enjoy the moment, so take in the cheering,” Halvorsen says. “As soon as you cross the finish line, however, we really want you to keep moving. That’s important for the runners behind, you, too, who want to get the chance to run across the finish line — both for the personal accomplishment of time, as well as the experience.”
Time to refuel, and hydrate.
One last tidbit — runottawa.ca is chock-full of information and maps for runners.
Enjoy your race. You’ve got this.
Wayne Scanlan writes a regular column on health and fitness. Contact
wscanlan@postmedia.com
查看原文...
