The 2020 edition of the VIRA Island Race Series Hatley Castle 8k takes place tomorrow (February 23) at 11am. This also means that the VIRA Island Race Series is half over once we finish the Hatley Castle 8k. Time sure goes by fast when you are having fun.
This race will take you through Royal Roads, where you will enjoy breathtaking views of this popular National Historic Site. If you’ve never been to Royal Roads, then your eyes are in for a treat! The stunning views are definitely worth slowing down for!
I’ve done the Hatley Castle 8k a number of times. The first time I ran it, I was definitely not expecting the hills nor the trail and gravel parts of the course. The biggest mistake I ever made during this race was running the first km in 3:25, which is way too fast for me (and I should have known better).
Approaching the Hatley Castle 8k finish. You can definitely see what the gravel surface looks like…man, I’m overstriding!!
This is a beautiful, technical, a bit challenging, but at the same time very fun course. The Hatley Castle 8k is not a flat course. Additionally, a small part of the race is run on a crushed gravel and trail surface, so you should pay attention to your footing when you run.
Again, I’m going to take it easy tomorrow. In fact, I will take it so easy, that if anyone wants to run with me to get around 40 minutes (or maybe just under that), you are more than welcome to. I will run with you and we will have fun. I may or may not have my watch though.
I’m taking this one easy for a couple of reasons. First, I want to save some energy for upcoming longer races where I want to really test myself. Second, I was a bit under the weather this past Thursday, where I felt nauseous all day, but still managed to get out for an easy 10k after work.
Depending on how I feel, I may even bring some awkward outfit to “race” in.
Tips for running the Hatley Castle 8k for you to feel awesome at the finish:
1. Don’t bust out of the gate at top speed on the first km. I think the first km is the easiest of the whole race so it’s easy to get carried away.
I talk about starting too fast every time only because I keep seeing people doing it over and over again (and I often do it myself).
It’s always easier to speed up later than it is to maintain a pace that is too fast from the start.
2. There will be some hills. There is one particular hill that I always remember, which is between km 3 and 4. The climb will be challenging but rewarding.
Going up the most memorable hill at the Hatley Castle 8k last year. Can you spot me? Photo by Joseph Camilleri.
Worrying about the length and slope of the hill that you are approaching won’t make it go away.
However, changing your perspective about how you view hills will make the experience you get from running up them both rewarding and enjoyable.
When you are running up the hills, use your glutes, quads and hamstrings. You will need to push from the hip and use your entire leg to get up that hill.
As you go up the hills, imagine yourself reaching the top and the feelings of accomplishment that you will get as you conquer the climb. As you go up the hill, try to focus on 30-60m in front of you.
While you are ascending, try to keep a shorter, steady stride without overstriding. Keep your breathing even and deep, while at the same time resist the urge to hold tension in your upper body.
When you go uphill, try to maintain an even effort during the entire ascent.
3. Take advantage of the downhills. On the way down, you can relax and keep focusing on your form while watching your footing. Try not to land too hard on your feet.
You can lengthen your stride a little bit on the way down but you should still aim to hit the ground with your feet under or slightly behind your hips.
4. Note that this course is a mix of road, trail and crushed gravel. Although most of it is on the road, be mindful of where you’re landing during the trail and crushed gravel portions. There may be some pine cones that you could trip over as you go through the forested section of the route. I definitely always slow down on the trails.
5. It is a little bit turny, therefore don’t beat yourself up if your time is slower than at the Harriers Pioneer 8k.
As you can see from the map below, there are quite a number of turns that will most likely cause us to slow down as we approach them.
Hatley Castle 8k 2020 map
6. Focus on having fun. If you find the course a bit challenging, then you must recognize that you are building strength and character for the future races. Focus on embracing the challenging climbs and enjoying this race.
Be proud of yourself for being a part of it and don’t worry so much about your finish time!
I look forward to seeing you all tomorrow.
As I mentioned earlier, I may or may not bring some awkward outfit. I plan to take it easy (around 40 minutes) and if you want to run with me, I’d be thrilled.
So, don’t be shy!