Participants advised to chill in days before running in the event
Be at peace this week, Sun Runners, your hard work is behind you, counsels running guru Lynn Kanuka.
As Sunday’s race day approaches, runners just have to lope through a couple of lighter training runs, eat the right foods, relax and stay in the right frame of mind.
“Bask in all the hard work you’ve done,” said Kanuka, the SportMedBC RunWalk coach who won a bronze medal in the 3,000 metres at the 1984 Summer Olympics in Los Angeles.
“All your training is complete, you’re finding your rhythm, realizing how far you’ve come. Wishing almost that you could do more — because you could do more. But don’t, because you’re saving it all for the event day.”
In addition to helping Sun Runners do their best in the 33rd annual 10-kilometre event, Kanuka is also head coach of Canada’s crosscountry running team, and last month spent a week with them at the world championships in Uganda. She is also a former Canadian record holder in the 3,000 metres, 5,000 metres and 10K.
“What the elite athletes have in common with us amateurs is the misplaced urge to push their training in the days before the event,” Kanuka said.
“I have to tell them, guys, we have to cut back on volume, slow it down, keep it easy,” she said.
“Let’s save everything for event day. The crossover to people who are just off couches preparing for the Sun Run is (to) just know that you are ready, while still doing enough to keep that rhythm, keep your legs fresh, and feel good.”
The final week training schedule for all levels in SportMedBC’s Sun Run clinics is a step down in intensity from the week before.
Kanuka also suggested that runners consider doing their final training runs off the pavement.
“That relieves some of the impact for your legs.”
Above all, she said, don’t try to duplicate the 10K race experience before the actual day. “I’ve had people literally say, ‘Oh, I did it on Thursday and it felt really good,’ and then they wonder why they did it faster than they do on the Sunday.”
If newbies want to check out the route beforehand, Kanuka suggested they drive it. Even walking the 10K trek in the days beforehand can wear your legs out.
For the night-before evening meal, she recommended something light.
“This is a 10K so we are not ‘carbo-loading’ in terms of larger portion sizes than usual,” she said. “Ideally, eat earlier so there’s lots of time for digestion before bed and likely a better sleep that way.”
Stay away from creamy, rich or spicy sauces and foods, include a bit of protein for good staying power — chicken or fish are easiest to digest. A salad or cooked veggies, plus water for hydration. A glass of wine or beer is OK if it’s part of your usual routine.
“I had a beer and a couple pieces of pizza in L.A. ’84 the night before my Olympic final,” Kanuka said. “It was familiar food and a personal favourite — I felt rested and ready.”
As to the morning of the race, stick to an established routine.
Pre-race adrenalin will likely mean that runners won’t feel like eating a lot then.
“Familiarity is paramount,” she said.
The classic runner’s breakfast can be a piece of toast with a dusting of peanut butter, along with half a banana, or a cereal-yogurt combination.
As well, plan ahead of time what to bring on the morning of the run to avoid a hectic rush. Layered clothing, some snacks, water, your race number. Leave yourself time to park and get to your start zone.
“And also, get there early enough,” Kanuka said.
“It’s fun to get into the scene and to experience the festival side to being down there, rather than just arriving and jumping in.”
On a practical note, plan for a nervous pre-race washroom visit.
“You need time to go to the porta-potties. There’s going to be lots of people and you are definitely going to have to go.”
Then just run and have fun. “People have competitive instincts, and you’re more than likely to go quicker than you have in training. My caution there is to really be careful not to start too fast, there’s a tendency to do that with all the adrenalin and the excitement.”
Kanuka will do a webinar Thursday on the SportMedBC site, with more last-minute tips and strategies.