If you read the Runner & Guest Handbook carefully, you’re already in on this news.

If you haven’t, please do. But in the meantime…

Check out our new App!

Available for download in the App Store and Play Store, the App includes:

Course Maps (relay legs still being added):

List of registered Marathoners (relay runners will be added):

All of our 2013 Race Updates:

And parking, hotel and restaurant info plus a long list of things to do while you’re in the area:

We’re still working out a few kinks, but overall the App is a great resource for all the info you’ll need race weekend!  We plan to push race results through the App as well and will confirm that in the next few days.

If you have any questions about the App or find something that you think isn’t working quite right, please drop me a note: leandre@runvermont.org.

by Jess Cover, OnTrack Performance Coaching

If you asked anyone who knows me they would say, “Jess Cover is all about being prepared”. If you are at an event and have forgotten something, finds me and I will most likely have an extra (or two). I have a list of things I always have with me when I go to an event and KBVCM is no different.

Firstly make sure you pack you bag the day before. I often will start a pile the week of the event and add as I happen upon the things I need. This saves from scrambling around last minute looking for the thing you knew you had!

Here goes:

Food for during the race and a way to carry it: This should be food that you have practiced with. You also should have practiced how you will be carrying your blocks or gels. I opt for the “stick-it-in-my-jog-bra” method. I can always tell when a photo of me was taken during a race by how full my chest looks. Other options include pinning to your shorts (make sure you bring the pins) or some shorts and shorts have built in pockets.

Your bib number: I recommend pinning this on your race shirt the night before so you don’t forget it or misplace it.

Sunglasses: Even if it is forecast to be cloudy you can always put them on top of your head. I find them to be useful to not let others see my pain.

Hat or Visor: Great for keeping the sun and rain out. I suggest wearing a technical hat vs. a regular baseball cap as they can be very hot and hold your sweat. Choose light colors as well.

Body Glide: I suggest applying Body Glide liberally before you put on your race outfit. You can then reapply to extra sensitive areas as needed.

Sunscreen: Same rules as above for Body Glide. Apply before getting dressed and reapply as needed once you arrive at event. Make sure to purchase a high quality, waterproof sports sunscreen. Sunscreen in the eye is super painful and you want to make sure it stays on for the entire event even if you are pouring water on yourself.

Extra pair of socks: I also pack my bag with an extra pair of socks-you never know if the ones you planned to wear suddenly have a hole in them or just don’t feel quite right that day. You can also be someone else’s savior if they forgot theirs.

Race shoes: I don’t wear my race shoes to the event but prefer to put them on once I am there. It allows you to keep your race shoes dry if it is raining or just dewy and it gets me into race mode.

Flip flops: Post marathon your feet will most likely be a bit beat up.  Putting on a pair of flip flops post-race feels so good!

Imodium:  Everyone has pre-race jitters-I recommend taking control of the situation and suggest taking an Imodium about 30 minutes pre-race.

Throw away clothing:  It can be pretty chilly waiting at the start line of the marathon. The temperature often rises quickly in the first hour and as you get moving.  I suggest wearing a pair of old warm-ups and removing them just before the start (something with a side zipper for easy removal).  And a front-zip hoodie that can be taken off before or during the race. You can hand off you “throw away” to a family member or the race volunteers will collect and donate to local Good Will.

Rain poncho or garbage bag: If it is raining at the start and you are standing in your coral it can be pretty miserable. Once you start moving you don’t notice it as much. I suggest an inexpensive rain poncho or a garbage bag that can be removed just before the start or once you start running.

Thin pair of gloves: I hate having cold hands and feel like I can wear a lot less clothing racing if I have thin gloves on. Sometimes I end up chucking them or if the temperatures are not forecast to rise, I tuck them in my waistband to use later in the race or post-race.

Change of clothes for post-race: Marathon running is a wet and messy endeavor. Between the sweating, dumping of water, spilling of Gatorade and possible GU malfunctions you pretty much end the race a hot mess (not to mention the bleeding nipples for the guys).  If you have something to change into your post-race experience will be much more enjoyable (for you family members as well).

Being prepared will make for a great race experience; one where you are comfortable and able to focus on your race.

Welcome to Marathon May! Every day from now through the Marathon (and perhaps even a few days beyond) we’ll share a new race-related FAQ here on the blog, our Facebook page and via Twitter feed. Got a question you think we should cover? Post it here, on FB or on Twitter and we’ll get right back to you.

Q: OK, we’re finally getting really close to race day. I’m paying attention to details, like when and where do I pick up my race packet? And what if I can’t be there to get my own packet? Can someone pick it up for me?

Race Packet Pick-Up is available:

Friday, May 24, 4pm – 8pm
Saturday, May 25, 9am-7pm
Sport & Fitness EXPO
Sheraton Hotel & Conference Center
Race Headquarters/Sport & Fitness EXPO
870 Williston Road, Burlington, VT
Map/Directions

PHOTO ID is required for anyone picking up a bib!

(Relays: we just need the ID of the person picking up.)

Bib #’s: Pick-up goes so much faster when you come prepared. All Marathoners and registered Relay team members will receive an email this week with your bib number. WRITE IT DOWN. Bring it with you to pick-up. (Marathoners can also find your bib number using our new App! Search ‘Vermont City Marathon’ on the App Store or PlayStore.)

Marathoners: If you are unable to pick-up your bib, a proxy can do so by presenting a copy of the runner’s photo ID or a copy of the runner’s confirmation email. Please understand that without ONE of these documents we will not be able to release the race packet to anyone other than the registered runner. Thank you for your cooperation.

Relayers: Please send just one person to pick up the packet for the team. We cannot split packets among teammates. Only a team member listed as part of the team can pick up a team packet. You MUST know your team bib number to pick up the packet.

New Captain for a Relay team? If you purchased a team after May 10, you’ll need to come to the Relay Change Desk BEFORE you get in line to get your packet so we can update our records with your name. You will need a copy of the original Team Captain’s 2/18 confirmation email from ChronoTrack. (If they do not have this email, ask them to email jen@runvermont.org and we will resend it.) You will not be able to assume Captainship for a team without this email.

I cannot attend race packet pick-up on either Friday or Saturday. Can I pick up my packet on Sunday?
Yes. Packet pick-up is available at the RunVermont offices, One Main Street, Suite 304 in Burlington (2 blocks to the Start) from 5:30-7:00 a.m. Pick-up will close at 7:00 a.m. SHARP, and packets will NOT be available at the Start.

What is the longest mile of KBVCM?

By: Christine Hagan, Green Mountain Rehab & Green Mountain Running Medicine Shop

Every runner will probably have a different answer to this question.  The terrain, wind, crowd support, sun exposure, and mental state can all contribute to what will seem to be the longest mile of the race.

Overall, the course is a lot of fun.  Fewer marathons are set up better for crowd support.  Family and friends can watch you start and then cheer you on 4 more times without having to travel very far.  The course is broken down into “sections” which can be helpful mentally.  If you have the mental capacity to look around during those last miles on the bike path, the views are amazing.  As exceptional as the course is, there are a few stretches of the race to prepare for ahead of time as they might feel long on race day…

Miles 7-8: Climbing back up the beltline involves a long, gradual hill on a banked surface and it can be especially tough if the sun is blazing.  There are fewer fans out there, and the hill is the daunting climax of the ‘out and back.’.  If you feel good during this stretch, be careful not to attack the hill too fast – it will make unnecessary withdrawals from your energy “bank” and cause problems for the later miles.

Mile 10: After the excitement of running down Church St., the next mile or so down Pine Street can feel kind of lonely and is often one of the first ‘gut check’ points.  It starts off slightly down hill, but then flattens out quickly, halting the momentum of the last mile in an abrupt thud.  The flat terrain also allows you to see a long stretch of road ahead, with it’s seemingly endless torments laid out in the bright sun before you.

Mile 15: It ends going up Battery St. hill – no need to explain much beyond that.  Expect to run a slower pace for this mile.  Unless you are a really strong hill runner, don’t try to push it too hard.  Keep a steady, slightly slower pace and consciously attempt to bring your trunk forward to lean into the hill.  Do your best to maintain a comfortable uphill pace, but know that the majority of the next ten miles will be flat.  The Taiko Drummers at the base will help you establish a pace and the huge crowd support lining the hill will pull you up the to the summit.

Mile 18:  When entering the Lakewood neighborhood, you can see runners exiting and heading back onto North Ave.  Knowing that so many people are so far ahead of you – and that much closer to finishing can be a mental set back.  This is also when most runners’ legs start to tighten up, form starts to break down and people often start to bargain with themselves and give up on time goals.  The terrain is pretty flat, but involves a lot of turns – which can be challenging on tired legs.  The neighborhood support is great, as last year we were treated to sprinklers and little kids handing out freeze pops.

Mile 22: There is a sharp downhill and a quick, steep uphill leading you onto the bike path for the final stretch of the race.  Beware of your quads or any IT Band problems as you traverse these inclines.  Even though it is the final “section” of the course, it still feels a long way from the finish and there are fewer people cheering.

It is important to know your own strengths and weaknesses and familiarize yourself with the course in order to create a realistic race plan.  If you are not confident with your course knowledge or your pacing abilities, KBVCM provides excellent pace leaders.  They know the course very well and will make adjustments for the varying terrain to help you finish at your goal time.

Mentally prepare for what you anticipate will be your challenge miles and then just listen to your body on race day.  Try to enjoy something about every mile of this exciting course!

Welcome to Marathon May! Every day from now through the Marathon (and perhaps even a few days beyond) we’ll share a new race-related FAQ here on the blog, our Facebook page and via Twitter feed. Got a question you think we should cover? Post it here, on FB or on Twitter and we’ll get right back to you.

Q: I’d feel a lot better if I knew what to do if I just can’t make it to the finish line.

A: Thanks for asking! Knowing what to do if you just can’t make it to the finish line is important.

There are aid stations staffed with medical personnel appx every 1.5 miles on our course.  (For a review of the exact locations, see this post.) If you become ill, develop a big ‘ole blister or just decide you’re done for the day, the very best thing to do is head to the closest aid station. Returning to an aid station accomplishes a few things. First, the medical staff will be able to assess your condition and get you additional assistance if necessary. Second, they will let our staff know that you’re unable to finish the race.  That’s important if there are friends and family waiting for you in Waterfront Park and it also helps us when it comes time to finalize results. Third, they will give you instructions on how to get back to downtown.

If you are unable to make it to an aid station, alert a course monitor/police officer/security guard. Course monitors and/or police officers or security guards  are located at most intersections/crossings. They will be wearing purple volunteer t-shirts or a uniform and will be able to alert our team that transportation for a runner required.  They will also alert staff not to expect you to cross the finish line.

Welcome to Marathon May! Every day from now through the Marathon (and perhaps even a few days beyond) we’ll share a new race-related FAQ here on the blog, our Facebook page and via Twitter feed. Got a question you think we should cover? Post it here, on FB or on Twitter and we’ll get right back to you.

Q: Other than race packet pick-up, what’s going on at the EXPO?

A: Lots! Here’s the seminar schedule:

Welcome to Marathon May! Every day from now through the Marathon (and perhaps even a few days beyond) we’ll share a new race-related FAQ here on the blog, our Facebook page and via Twitter feed. Got a question you think we should cover? Post it here, on FB or on Twitter and we’ll get right back to you.

Q: Where do I meet my family and friends after the race?

The very best to meet family and friends is at the Reunion Zone. The reunion zone is located midway between the finish line and the north end of the park.  You can’t miss it: as you exit the finish chute and head north towards the runner food tent, gear tent, beer tent, massage, etc. you’ll see it on your right. The reunion zone is sectioned alphabetically, so determine in advance whether you’ll meet according to first name or last name. There is also a message board where you can leave a note for friends/family.

PLEASE do NOT plan to meet your loved ones at the exit to the finish corral. This area is very congested and is not designed as a meeting area. You will be asked to keep moving north as you exit the corral.

Tell your family and friends to sign-up to receive text messages or Facebook posts of your progress on the course; that way they’ll have a good idea of when to meet you!

Here is a map of Waterfront Park so you can get your bearings in advance:

In my house, it’s called ‘the low grocery light.’

And it goes from yellow to red in an instant.

It’s that point when you go from mildy hungry to utterly starving in that “don’t so much as breathe around me until I eat something” kind of way.

For the most part I have a good relationship with my grocery indicator. I know I have to eat something before I run in the pre-dawn hours, even if it’s just a handful of cereal.  I know that any meeting between 10am and noon that’s due to last over an hour requires sustenance. What I didn’t know until this morning is that despite eating a respectable dinner the night before and the downing my requisite pre-run snack, the low grocery light can in fact go on while running. And when it does, watch out.

This morning, as my colleague and I ran through downtown (a few miles from home) it struck. I went from happily discussing post-event plans to (unsuccessfully) pining for cab to cross our path so I could hitch it home. The thought of carrying on for several more miles without something, ANYTHING to eat was intolerable. The low grocery light was officially ON. And burning red hot.

So, I did the only thing that sounded slightly reasonable…I stumbled into a bagel shop and asked if despite not having a cent on me, I could possibly have a bagel. I promised to pay later. The kindly man behind the counter smiled, asked me what I wanted on it. I wasn’t hungry for a meal, just a bite…he handed over the variety freshest from the oven and sent me on my way. I’ve never been so happy to sink my teeth into warm, white carbs. Thanks, Brueggers, for saving me from myself.

All that remained.

Later today my husband went back to the bagel store to make good on my promise to pay the man back. Then he paid it forward and took care of the tab for the next person in line.

***

This week’s GIVEAWAY has been in my possession for months now and I’m very excited to finally be giving it away.  It was hard to save the best for last, but we did. Today we’re giving away a Kindle Fire! The Kindle is courtesy of KeyBank, our title sponsor:

KeyBank has been a proud sponsor of the KeyBank Vermont City Marathon & Relay for twenty-five years running. Like you, we know that it takes dedication and endurance to succeed. So as you’re preparing for your financial future, think of Key. We have the solutions you need to make it in the long run.

KeyBank will be celebrating the 25th running of the KeyBank Vermont City Marathon at Waterfront Park on Sunday, May 26th.  Here’s where to find us:

KeyBank Photo Experience at the Sport and Fitness Expo
Friday, May 25 – Saturday, May 26.
Sheraton Hotel & Conference Center, Burlington

The KeyBank booth in the Emerald Ballroom will feature a special photo experience, giving our guests the opportunity to choose their KBVCM background and have the photo emailed to your account in real time.  Share your photo with friends and family via Facebook, Twitter, PinPhoto or Google.

Look for our roaming photographer in Waterfront Park on Sunday for a photo op there too!

KeyDome / Key Cheer Zone / Key Kids Zone
Sunday, May 26
Waterfront Park, Burlington

Get out of the sun: join us under the KeyDome tent and make cheer sign for a friend or family member running in the race.  Materials provided. When you’re ready to cheer, step over to the  Key Cheer Zone where you can enjoy additional seating and watch the runners making their final turn before the finish line.  Got Kids? Let them burn a little excess energy on our inflatable obstacle course.
Here’s what you’re playing to win:

TO ENTER:

Tell us: What’s your go-to food when your ‘low grocery light’ goes on?

PLEASE NOTE: In order to claim extra entries for Tweeting or FB’ing the GIVEAWAY, you must follow the rules below. Thank you!

The GIVEAWAY closes at 11:59pm Wednesday, May 22nd; we’ll announce the winner on Thursday, May 23rd.

• If you’re a follower of The Run Down, tell us so in an additional comment. (If you’re not a follower, subscribe using the RSS feed on top right of the blog and then leave a comment telling us you did it.)
• Tweet about the giveaway. You must tag @RunVermont and leave one additional comment.
• Share the giveaway by clicking the “share” button just below the GIVEAWAY post on our Facebook page and leave one additional comment.

That’s right; you have the opportunity to get 3 entries into this giveaway!  (If you choose to take advantage of the extra entries be sure to submit an additional comment for each one.)

The rules/fine print:

* We use Random.org to select all winners…at random, from all the comments posted.

* There is no limit on the number of times a single person can win a prize.

* We ask that if you’re local, you pick up your prize.  If not, we’ll mail it (US and Canada only.)

* We contact all winners via email each Thursday; you have one week to reply to arrange pick-up/mailing of your prize.  If we haven’t heard from you within one week, we reserve the right to re-list the prize or choose another winner.

Welcome to Marathon May! Every day from now through the Marathon (and perhaps even a few days beyond) we’ll share a new race-related FAQ here on the blog, our Facebook page and via Twitter feed. Got a question you think we should cover? Post it here, on FB or on Twitter and we’ll get right back to you.

Q: Are your awards based on chip time or gun time?

The KeyBank Vermont City Marathon publishes our finish order and awards all prizes based on gun time as opposed to chip time. Gun time is the time from when the start horn sounds to when you cross the finish line. Chip time is the time from when you cross the start line to when you cross the finish line.

We are frequently asked why awards are given based on gun time instead of chip time. The answer lies in “what is a race”. To us, if Runner A and Runner B are sprinting to the finish line in the heat of competition, and Runner A reaches the finish line first, Runner A has won that particular race. It’s straight-forward, and it’s the elemental definition of “racing”. Bringing chip times into this mix sets up a situation with the same two runners where if Runner A crossed the start line only 2 seconds ahead of Runner B and then nipped Runner B at the finish line, scoring by chip time would place Runner B ahead of Runner A. We don’t feel that’s right.

Rule 245 of the USATF rulebook addresses their view on Finish Line Recording and Timing for Long Distance Running and Road Events: “The order in which the athletes cross the finish line shall be the official position.”

Sometimes we get complaints that giving prizes based on gun time isn’t the right way to do things because it encourages runners to line up too far forward at the start. While lining up near the front will get you across the start line faster, it also makes it very likely that you’ll start too quickly leading to slower running later in the race. We believe that finding the pace sign that most closely matches the pace you are trained to run is the best strategy to run the best marathon you are capable of. You will certainly lose more time late in a marathon due to slowing down because of going out too hard then you will lose by running the first part more conservatively and having a lot of energy left for the last 6-10 miles.

To state the obvious, a marathon is a long race! It takes about 4 minutes for all our starters to cross the start line. For the person who crosses our start line LAST (Runner Y) to catch the person who crossed the start line FIRST (Runner X) Runner Y would need to run about 9 seconds/mile faster than Runner X. In most cases our top age group competitors will start in the first half of the start corrals, which means an even smaller potential time discrepancy. When you look at it as 2, 3, 4 minutes it seems like a lot, but when you break it down by a per mile pace it is very small.

As to the question, is my time chip time or is it gun time – the answer is, it’s both! As noted above, your place will be determined by your gun time and the exact order of finish. Most runners will be more interested in their chip time, the time it actually took to run from the start line to the finish line. That is one of the wonderful inventions related to this sport over the past 15 years-now runners know exactly how long it really took them to run a race if that race uses chip timing.

Welcome to Marathon May! Every day from now through the Marathon (and perhaps even a few days beyond) we’ll share a new race-related FAQ here on the blog, our Facebook page and via Twitter feed. Got a question you think we should cover? Post it here, on FB or on Twitter and we’ll get right back to you.

Q: I’m on a 3-5 person relay team; where do I hand-off with my teammate ? Do we have to exchange within a designated zone?

There are 4 relay exchange zones. You MUST hand-off the bright coil band provided at race packet pick-up with with your teammate at a designated relay exchange zone. This chart outlines the locations of the relay zones -

Interested in seeing maps of each leg?

• Relay Leg 1
• Relay Leg 2
• Relay Leg 3
• Relay Leg 4
• Relay Leg 5

How do I get to/from the Flynn School Exchange?

• Buses TO the Flynn School Exchange are located on North Avenue at North Street
  • Buses leave North Street for Flynn School beginning at 8:30am through 1:00pm. Please do not wait for the last bus. It is 3.5 miles from Battery Park to the Flynn School. The bus will take 15-20 minutes to reach the school.
• Buses FROM the Flynn School Exchange are located on Barley Road, across the street from the Flynn School
• Personal vehicles are not allowed within ¼ mile of the Flynn School Exchange. If you are getting a ride to/from the school, watch for the red and white signs near Plattsburgh Ave.
• Gear: There is a runner’s gear check at Flynn School. Bags MUST be checked by noon to be transported back to Waterfront Park. If you are unable to check your bag by noon please make arrangements with your teammate to bring your bag back to Waterfront Park. Bags will be available at the Gear Tent at Waterfront Park at 12:30pm. NOTE: All participants must you the clear plastic bag provided at race packet pick-up. No other bags will be accepted. No exceptions. Please do not leave any bags unattended in a park or relay exchange zone. Unattended bags will be removed and destroyed.