May 28th, 2017

Resources

Training Programs & Tips

The Running Room Training Programs & Tips

The Running Room is the official Running Store and Training Clinic partner of the Scotiabank Calgary Marathon and is sharing their training schedule weekly for the Scotiabank Marathon, Centaur Subaru Half Marathon, Jugo Juice 10K and 5K.

We also encourage you to join a running clinic at any Running Room to help you with support and motivation.

Workout Definitions

LSD (Walk/Run)

Long Slow Distance runs are the corner-stone of any distance training program.

  • Take a full minute to walk for every 10 minutes of running.  These runs are meant to be done much slower than race pace so don't be overly concerned with your pace.
  • To increase capillary network in your body and raise anaerobic threshold.
  • Mentally prepares you for long races.

Tempo

These workouts are intended to be near the lactate threshold pace, 80%. MHR.  They are designed to improve the lactate threshold for the athlete, in other words - to help people move faster.

  • Tempo workouts should stress the body at a specific intensity level - not more, not less. The workout should ideally take place on smooth, flat terrain under relatively calm weather conditions.
  • Tempo workouts are typically of 20-30 minute non-stop duration with a warm up and cool down added. Alternatively, tempo repeats can consist of a few shorter sets of tempo intervals with a short rest between them. In this way, tempo workouts can be increased to 30-50 minutes overall.
  • Experience has taught that optimum benefit is gained by staying within these ranges. More does not necessarily mean better and in this case, overstress and even injury could be the result.

Steady Run

Steady run is a run below targeted race pace.  Run at comfortable speed; if in doubt, go slow. The run is broken down into components of running and walking. Based upon the clinic, the ratio of running to walking will change.

In the 5km and 10km clinics the Running Room now use the run/walk formula (10 & 1) on all runs, which includes regular steady weekday runs. We do not encourage participants to run continuous at these levels but prefer the walk/run approach. In the Marathon and Half Marathon programs walk breaks are optional during the week but not optional on the long run (Sunday), they must be a part of the program. They are a great way to keep you consistent in your training.

  • To develop stamina, build strength and pace judgment.
  • Improves your confidence.

Fartlek

This means "Speed Play". This type of training can be a great way to break up the monotony of regular intervals.

A continuous session including changes of pace for various distances of the athlete's choosing. Short bursts at 70 - 80% effort, plus recovery periods to bring the heart rate down to 120 bpm. (The nature of fartlek places it in both sections, depending on how the athlete chooses to do it.)

 

Purpose
To build determination and strength. Fartlek teaches a runner to run at a varied tempo instead of locking into one pace. This will make a runner stronger over a course with varying terrain, and can help a runner learn to stay with their competitors when he or she throw a surge in the middle of a race.

 

Schedule and Training Tips provided by:

John Stanton
Founder - Running Room/Walking Room

Nutrition Tips

Nutrition to give your training an edge

Get the best results - running alone isn't enough

By Andrea Holwegner BSc, RD "The Chocoholic Dietitian"

Whatever type of result you are looking for, nutrition can help you get there faster with more lasting results. In order to accomplish changes in your body composition, overall health, energy levels, and running performance, you need to exercise and eat well.

The best way to lose weight and change your body composition is by using a combination of nutrition and exercise. If you are trying to lose fat or gain muscle mass by exercising alone and neglecting your nutrition, you will find the process is very slow. Watch out for the common misconception that because you are exercising you can eat whatever you want. Often runners overestimate how many calories are burned during exercise and underestimate how many calories they consume. Keep in mind that it only takes you a few minutes to eat 500 calories, but a long time to burn them off.

Optimal nutrition can also help you to achieve better short-term health and immune function. By avoiding colds, flu's and other bugs you can keep your workout routine consistent and see the best results. Eating well directly influences your energy levels, motivation, and overall mood. This will help ensure you have the stamina to get to your workouts and do them with vigor.

Nutrition is also strongly related to the prevention of the leading causes of death and disability such as heart disease, cancer, diabetes, and osteoporosis. Sound nutrition also helps slow aging and ensures protection against other health concerns. Don't assume that if you are exercising and/or you are a healthy weight that you don't have to worry about what you eat. Your body is like a car, and nutrition is the gas, oil, and other components of your car that make it run properly. Neglecting to take care of your nutrition is the equivalent of forgetting to change the oil or failing to fill a high performance sports car with premium fuel.

Proper nutrition will improve your overall running performance (speed, strength, power, and endurance). Genetics and sport/exercise training will only take you so far; examining your nutrition will give you a leading edge. Proper nutrition will also greatly improve your recovery after hard workouts so you are fresh for your next workout.

Andrea Holwegner is president of Health Stand Nutrition Consulting Inc., media expert for the Dietitians of Canada, professional speaker and independent consultant to Jugo Juice. To ask Andrea your personal nutrition question, visit the "Ask the Dietitian" section of the Jugo Juice website here: www.jugojuice.com.

 

Nutrition Before Training

By Andrea Holwegner BSc, RD "The Chocoholic Dietitian"

Regardless if you are headed out for a short training run, long endurance run or hitting the gym for a workout, you need to understand what to eat before training. Your pre-training nutrition is important to top up your energy for the workout ahead.

There are several important considerations for the pre-workout meal:
Hydrate: Drink fluids throughout your day and be sure to drink at least a half litre to a full litre (two to four cups) of fluid starting four hours before your workout.

Choose carbohydrate rich foods: Carbohydrates should comprise the main part of your pre-training meal. Carbohydrates found in foods such as grains, cereals, breads, fruits and veggies are quick to digest, provide energy for your working muscles and top up your blood sugar.

Have a small amount of protein if eating 2-4 hours before training: In order to sustain energy and fullness, add a source of protein such as meat, poultry, seafood; peanut butter; yogurt/milk, cottage cheese or eggs. Excessive amounts of protein are not ideal if you only have a short amount of time before your workout since protein is slow to digest and may feel heavy in your stomach or cause cramping or bloating.

Avoid high-fat foods: Fat is very slow to digest and won't top up your muscle fuel. In your pre-training meal skip high-fat foods such as chocolate, chips, fries, greasy burgers, and cream soups.

Watch high-fibre foods: While small amounts of fibre are generally well tolerated, be aware that fibre is slow to digest and may cause stomach upset during a workout without enough time to properly digest.

Timing before your workout: The less time you have, the smaller the amount of food generally tolerated. In general, if you have two or more hours before exercising eat a high carbohydrate meal that is low in fat and has a small amount of protein. If you have less than an hour before your workout stick with a small snack that is mostly carbohydrate.

Sample meal ideas for 2 or more hours before training

  • Smoothie with fruit, unsweetened juice and yogurt, milk or protein powder.
  • Hot/cold cereal, milk/yogurt and fruit.
  • Toast, banana, and peanut butter.
  • Toast, egg(s) and juice.
  • Sports bar and sports drink.
  • Sandwich with turkey/roast beef/ham and veggies.
  • Pasta with tomato sauce and a small amount of meat.
  • Chicken noodle or vegetable soup with crackers and flavoured tuna.
  • Cottage cheese and canned fruit with a low-fat muffin.
  • Pasta salad with low-fat dressing, chicken breast and veggies.

 

Andrea Holwegner is president of Health Stand Nutrition Consulting Inc., media expert for the Dietitians of Canada, professional speaker and independent consultant to Jugo Juice. To ask Andrea your personal nutrition question, visit the "Ask the Dietitian" section of the Jugo Juice website here: www.jugojuice.com.

Travel to Calgary

Accommodation

The Westin Calgary is the Scotiabank Calgary Marathon host hotel.

Situated in the heart of one of Canada's most exciting cities, The Westin Calgary is located downtown where the major business centre meets the city's extraordinary outdoor activities and first-class dining and arts.

Soak up Scotiabank Calgary Marathon atmosphere from check-in to check-out when you stay at the Westin. Included in your discounted hotel rate is internet and bottled water in your room.
 

 

 

Book a  room

 

$89.00 single or double  room  (includes parking only) 

Ramada Plaza Calgary Downtown 
708 8th Avenue SW 
Calgary, AB  T2P 1H2 

Hotel Direct Toll Free: 1-800-661 8684 
Email: reservations@ramadacalgary.com 
On-line:  www.ramadacalgary.com  (use code   LKCF) 
Quote Booking ID Code:   LKCF 


Come for the marathon and stay to tour the Rockies!

Book a Package with Brewster Vacations Canada by calling  1-866-606-6700 and speaking to a vacation planner.

 

Calgary Marathon (Code: CM1)

From Calgary

2 Days / 1 Night

Day 1, Calgary to Banff Touring

Depart Calgary today and travel through the foothills of the Rockies to the resort town of Banff in Canada's first National Park.  Upon arrival enjoy an excursion highlighting the town of Banff and its environs.  Take a ride on a gondola car (included) to the peak of Sulphur Mountain for a 360 degree view of the Banff Town site and the Bow Valley.  Visit Bow Falls before ascending Tunnel Mountain Drive to view Surprise Corner and the Hoodoos, overlooking the Bow River.  Continue to Lake Minnewanka, the largest lake in Banff National Park.  At Lake Minnewanka enjoy a walk along the shore.  After the excursion you will be dropped off at your hotel and the remainder of your day is free to explore on your own. 

Overnight at the Mount Royal Hotel, Premium Room

Day 2, Banff to Calgary

Today, transfer to Calgary International Airport or downtown hotel (transfer included).  You will depart Banff and travel past the mountain town of Canmore, through the frontal range of the Rockies and continue into the foothills to the city of Calgary.

  twin single triple quad  child
moderate program          
           
May 23 - May 29 $278 $344 $266 $260 $105
May 30 - June 6 $321 $429 $294 $281 $105

 

 

 

 

 

Costs & Inclusions Summary

The below rates are listed per person in RETAIL, non-commissionable Canadian dollars and do not include GST.  Additional taxes will be added at the time of booking.

 

Selling Features:

·         Visit Banff

·         Hotel accommodation including taxes for 1 night

·         Sightseeing excursion from Calgary to Banff

·         Banff Gondola

·         Transfer from Banff to Calgary Airport

·         National Park Fees

·         Luggage handling at hotel

 

Not Included

·         Meals (unless noted)

·         Gratuities to sightseeing and hotel staff

·         Transfers between airports, hotels and bus depots (unless noted)

About Calgary

Calgary is a vibrant, bustling city that offers the best of both worlds - a cosmopolitan metropolis of over one million plus the awe-inspiring outdoor adventure of the Canadian Rockies only an hour away.

With a wealth of cultural attractions, award-winning cuisine, parks and pathways, specialty shops and hip night spots, plus outdoor activities such as golfing and hiking, fishing and mountain biking, skiing and dog-sledding - there's something for everyone.

Calgary is located in the province of Alberta in Western Canada. The Calgary International Airport is a regular flight destination from most major cities in Canada and many major air transportation hubs in the United States.

 

For more information on Calgary visit:

www.tourismcalgary.com

Where Calgary

www.calgaryinfocenter.com

 

Average Race Day Weather

The average race-day temperature is a high of 21C (70F) and a low of 7C (45F). Calgary's elevation is 1,040 metres (3,500 feet). Local Weather Forecast