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Ambassador media, Pioneer 8K

Getting ready for the first race of the 2023 season, the Harriers Pioneer 8K

Lucy Smith

The 44th Annual Prairie Inn Harriers 8k is coming up on Sunday January 8th.  Here are some things to think about this week as you prepare for this early-season event.

First off, let’s congratulate the Prairie Inn Harriers for their sheer longevity and resilience. The fact that you are participating in the 44th Annual anything, should give you goosebumps and motivation right there. This outstanding event has been a local staple on the road race calendar since the first running boom. I add it to my calendar every year, to kick-start my season. The course has always been fast, the race is super friendly and well run, and it’s nice to hang out with your run pals again after the Christmas Season.

Running well is about embracing what you can control and letting go of what you can’t. In other words, put energy towards the things you have the power over – like your ability to organize yourself before the race, and don’t let the stuff you can’t control bother you, such as the weather. It’s January on the lower island: it might be 12 degrees and sunny, or it might be snowing. There’s a good chance it might be quite windy, wet, and cold. You can’t do anything about the weather, so just be prepared with the right clothing to stay warm before, during, and after the race, and set your resolve to be tough out there if it’s a mucky day. As my childhood running friend once said: “Your skin doesn’t leak. Just go run.”

Weather aside, I suggest that you use the early season races and training as ways to practice good habits. If you get into the routine of practicing good habits – the ones that you know, bring you success on race day – it’s far easier to create repeated success. For those of you using this race as a stepping stone towards future spring PR goals, like the TC10K or the Vancouver Marathon, nailing down good habits in a lower stress environment is excellent practice for those races when the stakes are higher.

Here are 5 Good Habits you can start practicing now:

1. Eat just enough. You don’t need to overeat on race-day morning. With the high intensity of an 8k effort, any undigested food might cause cramps. Don’t run on an empty stomach, either, which can cause low energy and even light-headedness. Try a light meal of mostly carbs about one to two hours before the race. A bagel or toast with peanut butter should do the trick. Try different pre-race meals during training and stick to what works best on race day. Hit the food tables right after the race to replenish your energy for good recovery into the next block of training and the next race.

2. Warm up. Perform at least 15 minutes of easy running before the race. You’ll often see runners doing some quick 10-15 second strides, to prepare muscles for the quick start of the race. Give this a go, if you haven’t done strides before, and see how you feel at the start. Warm up right before the start of the race so your muscles don’t have time to cool down. You can hop up and down, skip on the spot, and do leg swings and arms swings if it’s a cold morning, while you wait for Bob to start the race.

3. Don’t go out too fast. It’s an endurance event and needs to be paced as such. If you start too fast for your fitness level, you’ll find yourself having to slow down significantly at halfway to recover. If you make the mistake of going out too fast, take that as good learning for the next race.

4. Break it up. Mentally, it can help effort and focus to divide the race into sections. If you can, look at the course before you race, or study the map online. The course is out and back along country roads with some slight rises and descents, which always feel harder at race effort. I run this course from corner to corner, as once you are on John Road right after the start, there are 4 corners to the 180 turnaround on Glamorgan. Once you turn back onto John Road you have a mile to go. See how strong you can be over those last few minutes of the race. Really zero in on what you can control – maintaining your pace and holding good form, even as you get tired.

5. Be tough. With speed comes discomfort. Embrace this “good” pain as a sign you’re reaching your athletic potential. As the discomfort grows, stay relaxed and focussed only on running. Remember how strong you are and that the pain just means you’re pushing yourself to your upper limits. And it will all be worth it.

You may or may not get it all right this first race, but do the best you can, and hone those skills for the next one at Cobble Hill. And please don’t forget to thank the volunteers that make it all possible!

December 30, 2022/by Christopher Kelsall
Tags: Lucy Smith, Pioneer 8K, Race tips
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https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg 0 0 Christopher Kelsall https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg Christopher Kelsall2022-12-30 14:10:322023-01-12 12:51:17Getting ready for the first race of the 2023 season, the Harriers Pioneer 8K
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Order your VIRS winter jacket now – just $200

Badass holiday message

Elf Rob has a holiday message

https://www.youtube.com/watch?v=fEtPof_V2io

Elf Wayne has a holiday message

https://www.youtube.com/watch?v=1C0oD5DRoCU

Elf Katie says, “buy the gift of fitness,”

https://www.youtube.com/watch?v=aOqM9G_YdxM

Natasha Wodak about the Pioneer 8K

https://www.youtube.com/watch?v=A4WGHWUusUg

McLean Mill 10K

https://www.youtube.com/watch?v=Rj4WzndL4NU

Cobble Hill 10K

https://www.youtube.com/watch?v=bjO2Ji7sppM

Nick Walker welcomes you to the Hatley Castle 8K

https://www.youtube.com/watch?v=TBCMnQ9Zh2Q

Rob Hare welcomes you to the Bazan Bay 5K

https://www.youtube.com/watch?v=KfEIh_8QuDA

Wayne Crowe welcomes runners to the Comox RV Half

https://www.youtube.com/watch?v=TAycoFSfbXo

Jeff Beddoes tries to invite you the Pioneer 8K

https://www.youtube.com/watch?v=_Zm6Tfmpagk

Kathleen and Jason mention “prizes”

https://www.youtube.com/watch?v=C9fSEIZOkU8

2019 Pioneer 8K

https://www.youtube.com/watch?v=T9NPVyh_RjM&t=9s

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Season passes are now at the awesome rate of just $175 and are now available and starting Saturday, Nov. 12., single race entries will be available.

We have some “things” up our sleeves. Register now, don’t miss out. 

January 8 — Harriers Pioneer 8K

January 22 – Ceevacs Cobble Hill 10K

February 12 – Bastion Cedar 12K

February 26 – Westcoast Running Sooke 10k

March 12 – Frontrunners Hatley Castle 8K

March 19 – Comox Valley RV Half Marathon

April 2 – McLean Mill 10K

April 23 – Synergy Health Centre Bazan Bay 5K

COVID-19 PROTOCOL

All Vancouver Island Race Series events will abide by British Columbia Provincial Health Orders active at that time.
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Some races will not have an early startNatasha Wodak and Thomas Nobbs win 44th annual Prairie Inn Harriers...
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