Run to Remember 11K Preview

The Run to Remember 11K is a trailway based out and back race. It starts just inside the trailway access at Commonwealth Avenue and heads to towards Paradise with a turnaround near Burnaby Street (Sobeys). Simply put the first 5.5K is a net incline, generally of 1-3%. I'll point out the toughest areas. The return is a chance to achieve a strong negative split. As this is a west-easy out and back, a strong headwind in either direction will have a steady impact for either the first half or the second half. If their is a largely cross wind, the trees on the trailway provide a nice bit of protection outside of the areas from the Kenmount Road Tunnel to Karwood Drive where you are largely exposed.

Start to Kenmount Road Tunnel (~2.4KM) - OUT

The start is the usual start, you'll be full on adrenaline and not really notice the first KM too much. As usual don't get caught up and try to settle into your race rhythm. Outside of a road crossing at Corrisande, this section will be pretty consistent. Mostly 2-3% incline.

Kenmount Road Tunnel to Karwood Drive (~4KM) - OUT

This is the toughest section. The area after the tunnel behind Home Hardware is initially flat, but as have a tight, short steep bend in the trail behind Omega Fitness. Power up this and don't fall into a drop of letting your pace drop here. The stretch alongside Topsail Road has some dumps in the trail, so be careful with footing here. You'll also be wide open and exposed to the wind (if there is any). You have the road crossing at the ORR off/on ramps which have some loose gravel and a little incline as well. The climb from Neville's Pond to Karwood Drive is the steepest/toughest stretch the course. Briefly getting up to a 7% grade. You'll lose some pacing here, but hang tough. You also get to run back down.

Karwood Drive to Turnaround (~5.5KM) - OUT

Mostly running the trailway alongside Neil's Pond. This is a pretty even stretch with some rolling sections that are hardly noticable. It's a good chance to finish the first half nice and strong. Go into the turnaround, hang the sharp turn around the pylon and if you don't need a drink at the water stop, turn over the legs fast to get back up to speed. Also as you approach to turnaround, it gives you the chance to spot the people ahead that you want to target catching on the return.

Turnaround to Karwood Drive (~7KM) - BACK

Same comments as above. Not much difference in either direction on this one outside of a possible change in direction of the wind. I always enjoy seeing the people behind me after the turnaround. Shout encouragement or scout a rival!

Karwood Drive to Kenmount Road Tunnel (~8.6KM) - BACK

The struggle on the OUT becomes a chance to ride the BACK. You'll be pushing above your goal pace here. Getting back some of the time you had to surrender to the first half of the course. Again, keep an eye on the bad footings. Their are some long straightaways here let you see people ahead. Draw motivation and start slowly closing the gap. Rememeber, you can't close it in a few seconds, but every step is a fraction closer.

Kenmount Road Tunnel to Finish (~11K) - BACK

On this section, once you cross Corrisande, you have around 2K to go. You wanna be strong here, if you are feeling good, you can almost hit 5K race pace. Don't put it all out there at once. Build into the strong finish. Kick with about 500M to go, roughly when the trail opens up a little by the stream and bench. Leave it all on the course at this point! Hopefully you have the motivation of some catchable infront.

Summary

This route is all about the negative split. First half will be a challenge of will power and pushing without causing harm vs. settling into a great rhythem on the back half and faster paces. The wind will always be a big wild card, but every other person racing has to contend with the same conditions.

Good luck to everyone!

PRE-RACE TIPS

Easy parking in the the Dollar Store plaza off Commonwealth. Use this side of the trailway as your warmup. It mimicks the other side really well, and keeps you out of the way of race organizers.

Show up early enough to beat a bib lineup and get your warmup in. Convenience of parking here also makes it easy to drop layers of clothing before for the race begins.

RACE STRATEGY:

1) If there is wind, take advantage of drafting behind another racer on this narrow course. Use it for a bit to conserve just that little bit of energy than make your move to pass. You should at least present the option of returning the favour as part of race etiquette.

2) Pass with Authority - As I mentioned in the breakdown, slowly close in on people, especially later in the race. Focus on closing that distance, when it's time to pass, hang just behind them for a moment, recover, then push past them like it's easy for you. This will give you motivation and a boost... and hopefully crush the spirit of the person you passed:)

3) Never Look Back - Don't look back for other racers. This throws your body out of alignment, and takes you out of your stride. You'll get all the info you need at the turnarond. Then just worry about the people ahead of you in the closing KMs.

5) Attack the Turnaround- Fast in and fast out. Quick cadence to speed back up after the pylon. Chance to gain valuable meters over other racers.

6) Run over the hills - People tend to run up a hill then slow as they approach the peak. Keep the effort up over the apex of the climb and head into the decline strong where you'll get natural recovery. Hill's are a great place to pass people.