Elizabeth Model is helping to organize a Marathon taking place in Surrey this September.

Elizabeth Model is helping to organize a Marathon taking place in Surrey this September.

Go the distance: Train for Surrey’s first marathon

Event in September is a great fitness goal for novice and experts alike.

Anyone who wants to go the distance when it comes to an endurance workout eventually starts thinking about a marathon.

And one is coming to Surrey this fall.

The Surrey International World Music Marathon begins its first year on Sept. 30, 2012, and the event is already gaining momentum.

Elizabeth Model, executive director for the Downtown Surrey Business Improvement Association, is the brainchild behind the Surrey marathon.

Model has chalked up more than 50 distance events of either marathon or Ironman triathlon, and wanted to put together a unique run in Surrey – one that would include a live band about every mile.

Model says once the idea was hatched, it had legs of its own.

Administrators at Central City Shopping Centre were already considering the idea of putting together a half marathon, and when Model pitched the idea of a full marathon, the two groups put their collective efforts together.

From there, sponsors hopped on, and most recently, Adidas has committed to sponsoring the event.

The race course broadly circles North Surrey’s downtown core, and takes advantage of several green spaces, including treed pathways and Green Timbers Urban Forest.

The course itself is 21.1 kilometres (13.1 miles), meaning those running the full marathon will do two laps.

To make it a bit different on the second leg, Model wants to switch up the bands, meaning it will be the same scenery with new musicians.

“We are a city of parks and we have some beautiful green spaces,” Model says. “It’s a very nice route.”

Model said anyone wanting to run the marathon has enough time time to train.

“Right now, if you’re training for the Sun Run in April, that’s perfect,” Model said, adding that training for a marathon can easily be done in six to seven months.

The Run Inn, which is the running store sponsor for the race, will be conducting clinics for those people who are attempting their first marathon. Clinics will also be held for people looking to complete in a specific time, or who want to run a Boston Marathon qualifier.

The secrets to beginning and maintaining a good running regime begins with commitment, Model says.

“First of all, make a commitment to yourself, and don’t waver from that promise,” she says. “Look yourself in the mirror and say, ‘You know what? I want to do this – I can do it, I just need some help’.”

Then, she says, source out a good clinic to join.

“In order to accomplish goals, most of us need some type of support,” Model says, adding that could be a running buddy, a running clinic or an instructor.

The third thing is to make sure you’ve got the proper footwear, she says.

And for those who aren’t big on running, she encourages people to sign up and walk the course.

“If you can’t run it, then walk it. Walking is a terrific activity,” Model says. “It’s all about being a part of the excitement and the fun and the challenge for yourself.

“Because that’s what you’re doing, it’s all about yourself long term.”

The Surrey International World Music Marathon also includes a half marathon event, and a five-kilometre run.

Registration information can be found at http://surreymarathon.com/race-info/registration/

 

Eating for the ‘long run’

 

Lots of water, plenty of carbs and raw foods are keys to a successful marathon diet

Marathon training is unique in that it includes taking part in extremely long runs.

Depending on who you ask, the longest training run before marathon will be between 32 kilometres (20 miles) and 45 kms (28 miles) .

Getting ready for those long runs, and the marathon itself, includes implementing several factors of self-care that include a full night’s sleep, usually a full day’s rest from your previous hard training run, and an effective diet.

One of the key dietary requirements is water. Lots of it.

Start hydrating the day before the long run.

Eat meals high in complex carbohydrates – pasta, bread, rice, potatoes – as they store valuable energy in your system that will be needed for the long haul.

Every diet includes a good mix of carbohydrates, protein and fat.

For a distance runner, between 50 and 65 per cent of calories should come from carbohydrates. Another 15 to 25 per cent should consist of unsaturated fats and another 20 to 25 per cent should be from protein.

(Increase the protein intake during muscle-building training, such as hills or work with weights)

For the long run, the perfect carb loading will require some experimentation. If one food causes digestive problems on a long training run, scratch it off the list, and don’t use it prior to the marathon.

Have a light snack on the morning of the long run. This will give you some energy stores for the run, but not as much as the carb loading beforehand.

Try a cold cereal, glass of milk, or a banana and a bagel, or even some pasta with a tomato sauce. Again, the key will be to experiment with what benefits your body during the long run.

During the run remember: water, water, water. If you wait until you’re thirsty, you’re too late. For runs longer than an hour, you will need a sports drink, such as GatorAde, to replace some of the energy stores and electrolytes.

Consider some carbohydrate gels to consume during the longer runs. They’ll provide a much needed boost in energy during the long run.

As soon as the run is over, continue drinking water, and within 15 minutes, eat some food to replace depleted glycogen stores. And take in some protein, either a shake or a protein bar, to assist in muscle repair.

– Reporter Kevin Diakiw has run six marathons.

kdiakiw@surreyleader.com

 

 

 

 

 

Surrey North Delta Leader