HowtoSignUp
AfterPartyatFoothillsAcademySociety
FundraisingOpportunities
VolunteeringOptions
HowtousetheCalgaryMarathonforyour
familycommitment
LookInsidetofind: ...ANDMORE!
SAVE THE DATE
7:00 AM - ULTRA, FULL AND HALF MARATHON
7:30 AM - 10 K
9:30 AM - KIDS RACE
12:00 PM - 5 K
TAKE THE SHUTTLE FROM FOOTHILLS ACADEMY AFTER PARTY
@FOOTHILLS ACADEMY SOCIETY
11:00 AM - 4:00 PM
BBQ CARNIVAL GAMES
MUSIC AWARDS FOR TOP FUNDRAISERS AND MORE!
12
We always hear to "Carb Load" before a race, but we need more than carbs, and it isn't just pasta the night before. Learn more about race nutrition here.
14 Training Plans
Maybe it is your 10th race, or your first. The Calgary Marathon has great training plans online. Check out the 5k training plan here
22
An Interview with Echo Echo is our mascot, and an icon. Find out what he is doing to prepare for the race this year.
25
Do you still have more questions or need help? Find out who to call, and how we can help here
You can win prizes from both the Calgary Marathon and Foothills Academy
Information for Staff
What can you expect as a staff for this years Calgary Marathon events?
That's right folks! Things have changed a lot over the last two years, and we are excited to return to the Calgary Marathon in full force for 2023.
What it means to be a part of Team Foothills Academy depends on how you would like to get involved. No matter how you are connected to Foothills, you are invited to our After Party at Foothills Academy on May 28th. All information is on the next page.
For Foothills Families and Students:
If you are looking to fulfill your family commitment you can do so by registering for the Marathon and collecting pledges.
You can also volunteer for the After Party at Foothills Academy, on May 28th. See the Non-Runners Section to sign up.
See the Prizing Section for Fundraising Prizes
For Foothills Staff:
There will be a school wide fundraising challenge to take part of, pep rally's and more. See the Staff Section for more.
In Person Participate in person, on Sunday May 28th, at the Stampede Grounds
Virtual Participate on your own time, between Sunday, May 28th and Sunday, June 25th. Get moving however you want, on your schedule.
It is best to choose the race option that works best for you and your family.
Note: No Race Fees go to Foothills Academy Society, and do not count towards your family commitment.
Prices increase a few times before Race Day.
Check the Pricing Chart to see when the costs are changing.
We will be sending out emails before each price increase.
Step by Step instructions are in the Registration Section on the next page.
Register
Register at: https://calgarymarathon.com/
In the Questions Section
Click Yes to participating in the Earn, Burn and Learn School Contest.
Select Foothills Academy
In the Teams Section
Add the Registrant to a Team - Select Yes, Team Category is: Fundraising team - Charity Challenge
Select Team: Foothills Academy
Head to: https://raceroster.com/63285?aff=S6YTZ
Using this link will contribute $5 to Foothills Academy Society
Select the distance you are keen to take part in and click the “REGISTER” button below.
NEW RUNNERS - create a race roster profile.
RETURNING RUNNERS - log into your previous account - you can click ‘forgot my password’ to reset your password.
On the right of the page you will click the BLUE REGISTER BUTTON.
Select your RACE DISTANCE and how you will complete it (In Person, or Virtual, Run or Walk)
Note: No Race Fees go to Foothills Academy Society, and do not count towards your family commitment.
The first two questions in this section impact our fundraising efforts.
When you register for a Calgary Marathon race event, you can earn points for your school and your school could win fitness-related prize money. Are you participating in the Earn Burn & Learn School Contest?
YES
Which school in the Earn Burn & Learn School Contest are you participating on behalf of?
Foothills Academy
This is what this section should look like:
This section:
Ensures ALL DONATIONS YOU COLLECT ARE DONATED TO FOOTHILLS ACADEMY SOCIETY.
It increases our fundraising efforts as we are eligible for additional cash prizes from the Calgary Marathon.
It also allows us to track your donations towards your family commitment/prize category at Foothills.
Join the Foothills Team by selecting the third option at the top of this section: Yes, add this registration to a corporate or charity team created by someone else.
The Team Category is:
Fundraising Team - Charity Challenge
Select Team:
Foothills Academy
**There is a search function here, so type in Foothills Academy and we will pop right up. Click the box to share information with the team captain - that is Kathleen Gurski, our Manager of Community and Alumni Engagement. This is so we can ensure your donations are attached to your family commitment internally.
You can increase your fundraising by creating a NEW TEAM and adding multiple friends and families to it, who will all be able to collect pledges under your students name.
See below:
Complete your agreement of Informed Consent from the Calgary Marathon.
Fundraising Tip:
People are more likely to donate if you already have! You can start conversations with “Not only am I running/walking, but I also already donated myself.” Showing your investment through a donation (even a small donation) supports your ability to ask others.
Select a donation if you want to donate (this will count towards your family commitment) or click the X beside Clear Donation.
You can choose to protect your race against Covid-19, cancellations or inclement weather if you like.
Check Out
Once you are here, review your information and pay for your race.
YOU'RE REGISTERED! GREAT JOB!
THE RACE WEEKEND IS A LOT OF FUN, BUT PARKING, ROAD CLOSURES, AND TRANSIT CAN BE A BIT OF A CHALLENGE.
THERE IS A FREE BAG CHECK AT THE CALGARY MARATHON.
MAKE SURE YOU HAVE YOUR GREEN BAG FROM YOUR RACE PACKAGE.
WE ALSO HAVE A FREE BAG CHECK AT FOOTHILLS ACADEMY FOR BEFORE YOU LEAVE TO THE STAMPEDE GROUNDS ON RACE DAY.
There are a lot of opportunities to be involved in the Calgary Marathon that don't involve running or walking. You can also enlist support to fundraise to fulfill your family commitment.
You can;
Have friends or family members run in the event and collect pledges - these can count for a family commitment.
Organize a team from your workplace to take part in the corporate challenge and fundraise - these can count for a family commitment.
We will be offering a free shuttle to and from Foothills Academy
Work shuttle support. At Foothills or Stampede Grounds
Parking support at Foothills
Work bag check at Foothills.
Cheerleader at the corporate block party.
Greeter at after party.
Set up crew for after party.
Clean up crew for after party.
Station lead and worker for after party.
Grill master for BBQ.
Work at the condiment station.
Work at the snack station.
Speaker for after party.
You can also Volunteer with the Calgary Marathon to earn us more KM's for our Earn, Burn and Learn Challenge. These will be updated at https://calgarymarathon.com/volunteer/
PrizesFoothillsCanWinfromCalgaryMarathon
Charitywiththelargesttotaldollarsraised 1stplace-$2500
2ndplace-$1500
3rdplace-$1000
Charitywiththelargestnumberoffundraisingrunners
1stplace-$2500
2ndplace-$1500
3rdplace$1000
Charitywiththelargestaveragedollarsraisedperfundraisingrunner
1stplace-$2500
2ndplace-$1500
3rdplace$1000
Did you know, Foothills Academy has won every category at least once!
Earn,BurnandLearn
1KM=1Point
1CalgaryMarathonVolunteerShift=10Points
ForeverypersonwhoregistersfortheCalgaryMarathonandSelects"YesFoothillsAcademy"weearntheirracedistanceaspoints.
Ifwehavethemostpointsforaschoolinourcategory(0-499students)wewill winanother$2000towardsfittnessgearorwellnessprogramming.
FromCalgaryMarathon
Raise$500-drawforSkullCandyHeadphones
Raise$1000-drawfor$250LuluLemonGiftCard
TopFundraiser-745ForerunnerGPSRunning/TriathlonSmartWatch-$700 Value
$250
FromFoothillsAcademySociety
TopStudent/FamilyFundraiser-$500VisaGiftCard
TopStaffFundraiser-$300VisaGiftCard
TopCommunity/AlumniFundraiser-$300VisaGiftCard
Let'stalkaboutracedaynutrition.
Youpickedyourrace,didthetrainingandnowit'stimetorace.Butwhataboutnutrition?Whatdoyoueat whileyourun?Isn’titjustasmuchpastaaspossiblethenightbefore?Theworldofsportnutritionandrace dayfuellingmightbeforeigntosome,whileothersmightbesufferingfrominformationoverload.Don’t worry,weareheretosimplifytheprocessandmakeyourfuellingplanbonkproof!Let’stakealookat whatraceweek,racemorningandracedaynutritionshouldlooklike.
Raceweek:
Carbloadingisn’tjustforthenightbeforetherace.Dependingonthedurationofyourraceyouwillwantto considerstartingyourcarb“load”3-5daysbeforeyourevent.Ifyouarerunningthemarathonthiswillmean 5daysout,whereasifyouaredoinga5-10kmthiswillmean3daysout.
Raceweeknutritionisn’taboutcleaningupyourdiet,italsoisn’tthetimetointroducenew “superfoods”.Actually,it’stheexactopposite,it’sthetimetosticktothebasicsandmostimportantly whatyourbellyknows!Theonlychangeyoumightmakeisshiftingyourdailyfatintakedownand increasingyourcarbohydrateintake.Youwillwanttoaimfor5-12gofcarbohydratesperkilogramofbody weight.
Finally,thenightbeforeyourraceyouwanttobethinkingaboutdecreasingyourfiberintaketo10-15grams oftotalfibrefortheday.Thismeansminimizingrawfruitandvegetables,andmaybeoptingforthewhite breads,riceandpastainsteadofwholegrain.
Sodiumisn’tjustforraceday: Iftheweatheriswarmingupandit’slookinglikeracedayisgoingtobeahotday.Youwillwanttoconsider bringinginsomeelectrolytesthreedaysoutfromtheraceday!
Yourdailytargetsare:
-Threedaysoutfromraceday:1tablet-1.5tabletsofXACTelectrolytestabs (500-800mgofsodium)
-Thedaybeforetheraceyouwanttoaimfor1.5to2tabletsofXACTelectrolytes (800-1000mgofsodium)
RaceMorning:
Wegetit,themorningoftheraceitcanbehardtoeat.Goodnews,ifyouplannedaheadandfueledyour bodycorrectlythefewdaysgoingintotherace(akafollowedraceweeknutritiontips)youshouldn’tneedto chokedowntoomuchonraceday.Aimfor300-500caloriesthemorningofyourrace.Youwanttotryandeat this1-3hoursbeforethestartline.Ifyou’reeating2-3hoursbeforeyourrace,youwillwanttoconsider eating100calories30minutesbeforetherace.LuckyforyouXACTenergychewsare100caloriesanda perfectpre-racesnack!
It’sgotime!Duringyourrace:
Practicingyourracefuelingstrategypriortoracedaywillensurethebestresults.Whenyouareputting togetheryourracenutritionplanremembertheacronymEATS:
-Eatsomethingevery30-60minutes
-Avoidfoodsthatarehighinfatandfibre.Thinkeasytodigestcarbohydrates!
-Two-hundredtothree-hundred(200-300)caloriesanhourdependingonyoursize.
-Sodium250-500mgperhour Fluids16-20ozperhour
Thisiswheregelsandenergychewscomeinhandy;anXACTENERGYbarisexactly100caloriesandmost importantly,iseasytoeatanddigest,soagreatchoiceforeatingandrunningatthesametime.Ratherthan askingyourselfatwhichkmmarkertoeat,itcanbemorehelpfultothinkintermsoftime.1fruitbarevery45 minutesisagoodplacetostart.Ifyoucaneatmoreregularlythenyoushouldbeabletopushharder, runningatahigherintensity Youmightbeabletosetyourwatchalarmtoremindyouwhentoeatasitcan beeasytogetcaughtupintheraceexcitementandatmosphere.XACTENERGYfruitbarsaretheofficialoncourseenergybarofCalgaryMarathon.LookoutforXACTenergyfruitbarsonthefeedstationsalongthe course!
Post-race:
Congratulationsyouhavefinished!GrabanXACTPROTEINbar,abananaandsomefluidsandgositdown Upuntilnow,carbohydrateshavebeenthestaroftheshow,butwhenitcomestorecoveryitsproteinstimes toshine.Afteryourraceyouwanttotryandeatsomeproteinandcarbohydrateswithin30-60minutesof finishing.Byconsumingamixofproteinandcarbsoonafteryourrace,you’llhelpyourbodyrecoverquicker. Fluidsareimportantsoaimfor500-1000mlafteryourrace.Onceyou’vefinishedthat,you’llbereadyforthat postracecelebratorymeal.Welldone! 13
The Calgary Marathon provides training plans for every distance. Check out the 5 KM Training plan here, or find all distance training plans online at: https://calgarymarathon.com/resources/training-program-and-tips/
Beingamascotisnotallfeathersandsunshine,it'shardwork!Beinganinspirationforstudents, staffandvolunteersisEcho'spassion,andtheywereanabsolute Hoot tositdownwithforthis interview.ThankyouEcho,foryourtime,andthankyoutoMr.HortonandMs.Barberforyour translationservices.
Interviewer: Echo, it is such a pleasure to meet you. You really are a legend at Foothills Academy Society. How has your year been going so far?
Echo:Thanksforhavingme.IlovewhenIgettotalkaboutFoothillsAcademyandmyroleasthe mascot.TheyearhasbeenAMAZING!Ihavealreadybeentoafeweventswithourstudentsforthe EchoAwards(soproudofthosestudents)andapeprallyfortheTerryFoxRun.Otherwise,ithas beenprettyrelaxing,alotofnesttimeforthisbird.
Interviewer: That is so great to hear. So I heard that Foothills Academy is going back in a BIG way to the Calgary Marathon. What do you think about being back at big community event?
Echo:Ican'tlie,IamSOEXCITED!IrememberwhenwewouldallbeattheMarathontogether everyyear.Igottoseeallofthestudents,butIalsogottomeettheirsiblings,familiesandfriends. ItiscoolthattherearesomanypeoplewholoveFoothillsAcademy,notjustbigoleEcho.
CommunityisabigpartofFoothillsAcademy,andIthinkit'sareallyimportantparttoo.Thereis nothingIlikemorethankaHighFive,orawingbumpwiththeFoothillsFam.
Interviewer: A wing bump?
Echo:It'slikeafistbump,butwell,Ihavewings.Haha.
Interviewer: Amazing! I can't wait to see some wing bumps! Are you running in the Marathon this year?
Echo:Ofcourse!Iwillbedoingthe5Krace,virtually.Iwouldlovetodoitinperson,butIwillbe prettybusyattheracecheeringonourracersandmakinganappearanceattheafterparty.ButI promisetopostsomepictureonsocialmedia,andIwon'tcheatbyflying.Promise!
ThankssomuchEcho!WecannotwaittoseeyouattheMarathonandAfterParty.
We would love to see Foothills Staff involved as runners, fundraisers or volunteers for the Calgary Marathon. Definitely mark your calendars for May the 28th to join us for our After Party from 11 AM - 4 PM at Foothills Academy. Friends and Family Welcome to Join!
We will be doing an all school fundraiser with a goal of $75,000 to support building a bouldering wall and black box theatre for the school. You can expect to;
do a thermometer check in (how much we have raised) on Tuesday Mornings in your home room, watch a funny video (think Kathleen in the gym video) on Thursday Morning in your home room, attend a Pep Rally in the 1-2 weeks before the event day.
You can expect to see a lot of social media posts and videos. We would love for you to share these, as you see fit, with your friends and family.
While we do not have a formal staff commitment, we would like you to all commit to enjoying the comedy and community of this year's Calgary Marathon lead up and event.
If you have questions or need help with donations or registration, feel free to reach out to:
Evona Mardell Fundraising and Communications Administrative Assistantemardell@foothillsacademy.org
403 270 9400 ext 237
Want to register a corporate team or have questions about how to be involved as a title sponsor, feel free to reach out to:
Kathleen Gurski Manager of Community and Alumni Engagement
kgurski@foohillsacademy.org
403 270 9400 ext 231