- Tips

^{Spoiler alert: This is a step-by-step description of the BMO Vancouver Marathon course. The tips will hopefully help you to be better prepared for the race and avoid a few of the pitfalls. You can find some general advice for the immediate race preparation in Race Day Preparation.}

If you prefer to be surprised by what a marathon has to offer, e.g. which inclines to look out for, I recommend you don't read on.

Before the Race

Due to ongoing construction around BC Place and the Plaza of Nations site the start and finish area has moved to the open area north of Telus World of Science aka Science World. See the map of the Start/Finish Area for details.

On the Course

Start Line

The new start line and staging area moved 400m east from the location of the previous start line closer to Quebec St.

The BMO Vancouver Marathon does not use a strict corralling system as you would find it in bigger events, staging is voluntary. Usually, faster runners line up closer to the start line. Running Room pacers with signs will mark the approximate finish time in the staging area. Since the race is chip timed there is really no need to arm wrestle for a good position right at the start line. Your time starts when you cross the line!

Every race start is more or less chaotic. The first sharp left turn comes only 150m after the start. At this time, the field is still very unorganized. If you are looking for a fast start place yourself on the left side at the start to catch the inside turn but be prepared for some pushing and arm wrestling. If you prefer a more peaceful start, stay on the right side and take the turn wider.

Looking at the first 12km usually makes me dizzy. The course has so many turns that I am glad I am not the lead runner who can't follow anybody. Don't miss to run through the Millennium Gate in Chinatown! Don't give in to the temptation to pick up your pace, it's still a long way to go. Usually, here you doubt that the pace bunnies know what they are doing since they appear to run so slowly.

Fairview Out-and-Back

The first incline comes after 4km on the out-and-back along 6th Ave. At this time you will have warmed up and won't have any problem with it. The great thing is that you get to cruise down the same stretch a few minutes later. So as you are going out you have an opportunity to see the lead runners already come back - don't miss to cheer for them.

You are passing through the Millennium Gate a second time before making your way up to the Dunsmuir Viaduct a whopping 50ft elevation gain.

East Vancouver

As you are coming of the bridge you enter an industrial area in East Vancouver, everybody's least favourite in the marathon. Maybe the only fun is to know that you are running a one-way street in the wrong direction. This is a good time to reevaluate your goal. You have completed 1/3 of the marathon and the pace should feel just right. If you still think your pace is too easy, pick up the pace and slow down just a bit if you feel that you are working too hard.

At 16km grey, industrial buildings are replaced with glass towers in the financial district. Although it is still early in the morning, you find a lot of spectators along the downtown area cheering for you. Remember: All these people just came to see you run!

Stanley Park

At 18.5km houses give way and you enter Stanley Park. By now the field of runners has opened enough that the narrow seawall can accommodate the race. At this stage you are most concerned about what you will find a few kilometers into the park just after you pass the light house at Brockton Point: the half way marker. A lonely timing mat only kept company by a clock marks the spot. Time to check your progress. Remember: the clock shows gun time, you may have started several minutes later!

Depending on your pace you may pass the tail of the half marathon field and the early starters of the marathon as you enter the park.

Stanley Park is usually a very quiet area. Not many spectators find their way to the area beyond Lumberman's Arch. You will find a few rolling hills but nothing that would be as intimidating as Prospect Point.

Huge signs and the beginning of the Prospect Point hill greet you at 23k and split the half marathon and full marathon. While the half marathon follows the park drive up the hill to Prospect Point, the full marathon makes a sharp left turn into Pipeline Rd. You pass north of Lost Lagoon and reach 2nd Beach Pool before you exit the Park at 26k.

English Bay

As you leave the park you have completed 2/3 of the marathon and your pace will start to feel fast. You enter the lively West End neighbourhood by English Bay. This is where you will find many enthusiastic spectators which is a great motivator because just past English Bay the gradual climb to Burrard Bridge begins. The Half marathoners veer off into Beach Ave and head for the finish line while the full marathoners stay on Pacific St. With 100ft elevation gain the bridge marks the biggest hill in the marathon and needs to be crossed twice.

Burrard Bridge

At the north end of the bridge just as you turn from Pacific St onto Burrard Bridge you will find the biggest crowd support.

Following the turn onto the bridge deck is a short but rather steep incline to the top of Burrard Bridge followed by a long downhill stretch into Kitsilano. Take in the view of English Bay and all the BMO Vancouver Marathon banner flying on the bridge!

Kitsilano

This is the beginning of the long out-and-back that is mentally difficult since you have to return almost the same way and you watch runners already on their way back.

Kitsilano is known for it's spectators lining the streets. We will have to see what consequences the closure of Malones beer patio at Yew street has on the crowd support.

Starting from Yew St. at approximately 30km, you will encounter another moderate incline which normally would go unnoticed but after 30km all bumps are magnified.

The 20mile marker is at the corner of Pt Grey Rd and Alma St. This is the longest distance that most runners will have covered in their training. Beyond this point is unchartered territory. The Hash House Harriers have their base here and try to cater to your nutritional needs by handing out beer. The Alma Running Room is right at the corner of Alma St and 4th Ave which makes it particularly hard for people who are used to start and finish their runs here. In the past volunteers were giving out some chewy jubes, most welcome if you can tolerate it. Remember: don't experiment with food during the race.

You still have to master a small incline before you reach the turn around just before NW Marine Dr but you get rewarded with a water station right at the turn around. From here on you are on the way to the finish. Time to remember all those motivator slagons you learned during the training!

If you have managed to hang on to your pace bunny until here, it may seem to you as if the bunny has picked up the pace slightly and it gets harder to stay on pace. It more likely that the pace stays the same but you start feeling tired. If you have the energy to spare think of your pace bunny and imagine how hard her or his job is: even on the last few kilometres the bunny is supposed to smile and not complain!

Just before you reach Burrard Bridge on your way back an evil organizer had the idea to divert you into Arbutus St and makes you run around Kit Point. As you run on the paved seawall from the coast guard station to Granville Island you pass under Burrard Bridge. As you are passing under the bridge do not look up, you don't need to trouble your mind with thoughts about how high the bridge is that you are about to cross shortly thereafter. Your mind has budgeted for that and knowing that that the finish is just on the other side of the bridge will give you a second wind!

Before you cross the Burrard Bridge you have two small climbs in front of you. Your mind is already fixed on crossing the bridge which makes these inclines worse than they are: the first is a steep but very short climb as you switch from the path to Creekside Dr and the second is a mere speed bump up 1st Ave to the old railroad tracks. At this time you have run for over 38km and are already pretty tired. In the past I had forgotten about that incline and my mind made the hill much harder than it really is. It is good there is a water station just ahead - a good place for some cheering support!

Burrard Bridge - The Return

As you come around the Molson brewery you see Burrard Bridge with its 500m ramp in front of you for the second time. This bridge is the last obstacle between you and the finish line. Somewhere on the bridge is the 40km marker and the last 2km into the finish line is cruising downhill.

It is very quiet on the bridge since only very few spectators find their way onto the bridge deck. By now you know why people call it a marathon and the thought that you wish you were done may have crossed your mind a few times. You have made it this far, you can make it another 2km!

Homestretch

On the north side of the bridge you will see the same crowd again that cheered you on your way out and now awaits your return. The last kilometres are lined with cheering spectators. That most people finally woke up and needed to check out what those crazy people have been doing all morning may have to do with it.

Feed off the energy of the crowd and mobilize your last reserves. Hold back until you see Cambie Bridge in front of you. Once you pass under that bridge you can pick up the pace.

If you have run Vancouver before, do not look for the finish line under the first bridge next to BC Place!. Remember that the finish line has moved a few 100m east. The new finish line is next to GM Place!

On these last few 100m you want to get yourself ready for the finish line pictures, wipe the Gatorade off your face, scrape the salt off your forehead, touch up lipstick and eye shadow and generally style your hair. Seriously, make sure your number is visible or you will never see those memorable finish line pictures that Marathon Photo is taking of you!

Make sure to enter the correct cute. One is for the marathon runners the other for the half marathon runners. Follow the directions of the course marshal

Listen for the announcer calling out your name as you approach the finish line. Remember to smile as you cross the line, even if it hurts. Don't have your finger on your stop watch, it ruins your picture. You can always hit the stop button a few seconds after the line, the chip on your show will time you anyways.

The Finish

Once you cross the finish line, don't stop, continue to walk. Not only won't the people behind not run you over but it is much better for your cardio-vascular system to slow down gradually and helps to flush out some of the lactate acids in your muscles.

Give the first person you see at the finish line a hug but don't be disappointed if they run away, chances are that a hundred sweaty runners have tried to hug them before you. A volunteer will award you to the trophy of your achievement, the medal. This is the moment to open your eyes and realize how far you have gone. WOW.

A bit further you return your chip and will find blankets. These blankets as plain as they look are very important to keep you warm! On the way to the runners' compound you pass the food, load up with some carbs and have some fluids. You have a huge deficit in both and you will have to catch up. At the bag check, get your dry clothes and change out of your running clothes into warm clothes as soon as you can.

Remember, that drinking, eating and changing into dry clothes will aid your recovery. Did I mention: s_t_r_e__t__c___h.