competition · cycling · fitness · Guest Post · race report · racing

Race Report: Cyclocross (Guest Post)

This past weekend, I did my first ever bike race. This was sort of a big deal for me for a couple of reasons: the first one was that I was trying cyclocross, which was a totally unfamiliar race type for me. The second reason was that I was hit by a car while cycling to work a few months ago, and although the crash was nowhere near as bad as it could have been, it was still significant enough to have me out of commission for a few months. In addition to disrupting my PhD work and a lot of other parts of my life, the crash left me unable to cycle for a while, and unwilling to cycle for a while longer. It’s only been in the last couple of weeks that I’ve gotten back to commuting by bike.

A white and turquoise mountain bike leaning against a tree. A turquoise helmet hangs on the handlebars.
My mountain bike and partner in crime. Image description: A white and turquoise mountain bike leaning against a tree. A turquoise helmet hangs on the handlebars.

Wikipedia gives a better description of what a cyclocross race is than I can, so I’m going to steal it here.

Cyclocross (sometimes cyclo-crossCXcyclo-X or cross) is a form of bicycle racing. Races typically take place in the autumn and winter (the international or “World Cup” season is October–February), and consist of many laps of a short (2.5–3.5 km or 1.5–2 mile) course featuring pavement, wooded trails, grass, steep hills and obstacles requiring the rider to quickly dismount, carry the bike while navigating the obstruction and remount.

Wikipedia, “Cyclo-cross”

At the end of last season (I’m in Aotearoa New Zealand, so it’s winter for us right now and therefore cyclocross season), I promised a friend that I’d try a cyclocross race next season. This race was the second last of the season, so I decided to do it because I was running out of chances to keep my promise! To be honest, I didn’t really want to try it, but I do take my promises quite seriously, even when they’re about pretty low-stakes things. And the weather was perfect, to boot. So I loaded up my bike, grabbed my jersey and snazzy pink mountain biking shorts, and off I went!

A 27-year-old woman wearing a grey shirt and pink shorts, sitting on her bike on a dirt track, smiling at the camera.
Ready to go, just before the start of the race! Image description: A 27-year-old woman wearing a grey shirt and pink shorts, sitting on her bike on a dirt track, smiling at the camera.

In cyclocross races, you have a set time to complete as many laps as possible. For this race, we had fifty minutes. I don’t know exactly how long the course was, but there were several different kinds of terrain: packed dirt, mud, sand, grass, trail, pavement, and gravel. I completed five laps of the course, which I’m pretty happy with. The leaders completed ten! I came in basically dead last. I’m confident, although not certain, that the only riders behind me on the results list were people who dropped out due to mechanical failures.

I’m of two minds with the results. On the one hand, the main reason I went was because I wanted to fulfil my promise to my friend. I also wanted to go try something new, have a laugh, get a bit muddy, and burn up some energy. I’m proud of myself for not quitting, even though I had the opportunity to do so with every completed lap, and I’m proud that I actually got faster with each lap. That showed that I was getting a better handle on the course, I think, and getting into the groove for how it was supposed to work. So, I feel like I accomplished what I set out to do.

On the other hand, I felt a bit confused for a lot of it – I wasn’t always sure how to deal with faster people passing me, in that I didn’t know the etiquette, and I basically just tried to stay to the side as much as possible. But there were several bottlenecks in the course and inevitably, people who were significantly faster than me would get stuck behind me, unable to pass until the course opened up again. I felt bad about that, and worried that I was ruining someone else’s race, even though I was trying to do whatever I could to mitigate the problem. A friend, who is an experienced cyclocross racer, reassured me that the fastest people on the course are used to having to pass slower people, and that dealing with those bottlenecks is part of how cyclocross works. That made me feel a bit better, but I still worry that I got in front of the wrong person at a crucial moment in their race!

I wish I could sit here and say, “Yeah, that was super fun!” I can’t. It wasn’t that fun. I don’t really want to do it again. I probably will, because there’s one more race this season, and a friend who does these races will be in town for the next one. So, we’ll probably do it together, but I think that will be it for me. And yet, a friend who came to spectate told me that she and the spectators around her kept commenting on the fact that I had a huge smile the whole time! It’s odd – it didn’t feel fun. But I guess some part of me liked it nonetheless!

A 27-year-old woman wearing a grey shirt and pink shorts riding a bike on pavement.
Me completing a lap during the race. Image description: A 27-year-old woman wearing a grey shirt and pink shorts riding a bike on pavement.
fitness · race report · racing · running · training · traveling

A beautiful day for the Guelph Lake 10K (group report)

Image description: Left to right Violetta (black cap, red t-shirt, fine chain with pendant), Ellen (blond hair tied back, bangs, white tank), and Tracy (blue cap and sunglasses, purple and pink tank), all smiling.
Image description: Left to right Violetta (black cap, red t-shirt, fine chain with pendant), Ellen (blond hair tied back, bangs, white tank), and Tracy (blue cap and sunglasses, purple and pink tank), all smiling.

As I reported last week, I’ve been prepping for the Guelph Lake 10K and I recruited Violetta and Ellen to do it with me. It was a gorgeous day for a Sunday run, not too hot, sunny with a bit of cloud cover, a light breeze that felt just right at least some of the time.

As I like to do when there’s a group of us doing an event, I asked Ellen and Violetta to write a bit about their experience. We were all in different places with the 10K. I had been prepping. Just a few weeks before, Ellen had never run that distance before. And Violetta has been sporadic in her training and didn’t feel she had time to prep as she would have liked.

Ellen

So today I did my first 10 k in my life! At 54! Actually, it was my first running race of any sort! No 3Ks, or 5Ks to start out with ….But then again, I have always been the kind of person to “go big or go home” in all areas of life. This has got me into some troubles in the past, such as excessive smoking and imbibing for many years, but I digress.  For the past 6 and a half years or so, I have tried to confine this mentality to more healthy pursuits ☺.

I really didn’t know if I could do it.  I have been running for a little while and not tracking any distances, but then one day about a month ago, I actually tracked myself doing 8.5K, and my friend Tracy, said no problem, you can do it!

My high school memories are filled with shame of being the last pick for teams, and being next to the end when it came to any sort of running.  But, I am a grown up now, and I have met many other personal challenges, so I summed up my courage and tried it out today.

What a feeling of accomplishment! And what fun to share the love of this sport with other like-minded folks!  I am grateful to Tracy for encouraging me to overcome the fear and just go out and do my best.

Who knows… maybe a half marathon is now in sight. I never thought I would say that! So, to all the readers out there, I am at my fittest ever at 54…And sky is the limit! I challenge you all to go after your fitness dreams and be your best ever, at any age.

Violetta

I’ve really let my running slide over the cold, cold winter.  So when Tracy let me know about the Guelph Lake 10k, I thought it would be the perfect thing to get me back into running regularly.  It didn’t quite work out that way because I wasn’t feeling very well the last couple of weeks.  Since I couldn’t prepare physically, I spent a lot of time trying to work on the psychological aspect, telling myself that I can do this and re-reading Tracy’s blog posts about running without prep and quickly regaining confidence.

I’m not going to lie.  I was certainly questioning myself.  Could I do this?  Was I risking injury given my lack of training?  Well, I did it! I now know, for myself, that it is possible to complete a 10k without much prep, not much at all.  I haven’t run more than 5k in many, many months.  I’m not saying it’s advisable or even preferable.  And it certainly wasn’t easy. But I was very lucky—the weather was perfect, the atmosphere was casual and laid back and I was running with a friend I don’t get a chance to spend much time with.

I will say I didn’t love the repeated rolling hills (well, I didn’t mind going down them) or the repeated loop.  In the end, the race served the function I needed it to, to get back into running, to remind me how much I love it.  It’s too easy to lose your rhythm and get out of good habits.  This was my first step back.

Thanks Tracy for inviting me to come along and for encouraging me when things got difficult.  And what a treat it was to have Sam cheering us on!  I’ve taken my first step and now I’m planning my next ones.  Maybe another 10k … maybe another half?  I’ll let you know.

Tracy

The race has that local event feel that you get in the smaller cities and towns. I enjoy traveling for events because you get a change of scenery and a slightly different vibe wherever you go.  This one was at Guelph Lake Conservation Area, with the course taking us along the lake for awhile, then through the camp ground, and park. It’s not a bad course but any race that involves two loops is always a bit psychologically tough (in my view). There could also have been more water.

I ran with Violetta, and we had committed to keep each other moving forward. She was worried she wouldn’t make it the full distance (I knew she could) and I was worried I wouldn’t be able to make it without a walk break (I wasn’t so sure). Ellen didn’t want to run with us because, according to her, she’s really slow. She of course came in 26 seconds earlier than we did.

My main goal for this one was to do a continuous 10K, no walk breaks. I did it! Other than a very brief walk through an aid station where I was so thirsty I had to drink a cup of water properly, not letting it fly out of the cup while running, I kept a steady pace throughout the race, averaging 7:00/K for a 1:10:01 finish. That’s slower than my 10K without prep! But I think part of the reason for that is that Violetta and I spent quite a bit of the first 8K chatting, and I can’t push quite as hard when I’m chatting. (not that it wasn’t nice to catch up!)

I would have liked to come in under 1:10. But one second over is alright with me. Linda told me recently that I am not aware of my athletic potential. This may be true — I still feel a rush of skepticism when I think about getting measurably faster. Like I’ll always hover around the same speed no matter what I do. But that is a topic for another post. I mention it now because the doubt sets in most acutely on race days.

Image description: Tracy and Violetta running side by side, smiling, trees in the background.
Image description: Tracy and Violetta running side by side, smiling, trees in the background.

But the day had many bonuses: Besides getting to do something with Violetta and Ellen, Sarah and Sam rode their bikes to the park to cheer us on and take great action shots!  And then, when all was said and done, we went out for a fancy brunch at a lovely shaded patio in Guelph.

It was a great time with friends and it’s got me now thinking of my next goal — 10K continuous AND shave some minutes off of my time. I’m working with Linda again and I’m feeling revved up and ready to go.

 

Here are the three of us at the finish line, after re-hydrating:

Image description: Full body shot of Tracy (tank top, shorts, cap and sunglasses, bib 219), Violetta (t-shirt, capris, cap, bib 216), and Ellen (tank and shorts, bib 189), standing on grass, trees and people in background.
Image description: Full body shot of Tracy (tank top, shorts, cap and sunglasses, bib 219), Violetta (t-shirt, capris, cap, bib 216), and Ellen (tank and shorts, bib 189), standing on grass, trees and people in background.
athletes · competition · fitness · Guest Post · race report · racing · running

Grapes of Wrath – What did I do?!? (Guest Post)

Sunday was the Grapes of Wrath Niagara 2018 5K mud and obstacle run raising funds for the Canadian Cancer Society’s Wheels of Hope. I have posted before on my participation in the Merchant Ale House run club (here and here). We go out every Sunday morning and have been signing up for cool races. One Sunday the group talked about it as I was busy with someone and then when I came back they said: “Christine, we are doing this!” “Ok,” I said, “I will sign up!” And so I did, without realizing what I was getting into.

This may have been the toughest thing I ever did. We were a team of 8, 3 men and 5 women, of various ages and abilities. The point of the event is not to win but to “finish together.” Honestly, I do not know how I could have finished by myself. The first serious obstacle required hanging from a rope, quite a few feet up in the air, and crossing a certain distance (don’t ask, I don’t know, all I know is it was long) pulling yourself with your arms and legs to cross. I think I may have gone halfway only before I fell in the hay below. But I gave it my all to get as far as I could.

Giving it your all: that is what this run required and I tried my best to give it. Some obstacles were just plain fun (water slide landing in a pool of mud) and climbing over wood structures. Others, were unpleasant: crawling through mud under a tarp or crossing a pool of icy water with blocks of ice floating in it! The toughest one by far was the last: climb and cross a wall helping yourself with a rope, cross a massive puddle of mud and jump over 3 logs while holding for dear life on a rope (it felt like sinking in quick sand) and then climb the last mud hill. You can see us in the background climbing the mud hill in the picture below. The other two pictures are in the “before and after” spirit.

I barely made it up that mud hill. I slid two thirds of the way and held on to the rope and was trying to pry myself up under the cheers of my team and thought “this is it, can’t do it. I can’t!” But then I did. I managed to crawl with friends cheering and then grabbing me and pulling me up. I cried from exhaustion.

I was pulled, pushed, lifted, both physically and mentally through this run with friends. What an adventure. To say we were dirty is an understatement, as you can tell from the pictures. After two showers and a bath I still felt like I smelled of manure. We were all exhausted but proud and happy we did it and finished together!

Now I am told we are doing this again! I will have to work on my upper body strength for next year to help myself and others. I read about Tracy’s chin-ups and pull-ups the other day. Guess what I will be starting to do this week?

fitness · Guest Post · race report · racing · running

So how’d it go? Putting a race into perspective (Guest post)

Image description: Head shot of Jennifer smiling, wearing a visor, pre-race, trees, people, building, flag and white sky in background.
Image description: Head shot of Jennifer smiling, wearing a visor, pre-race, trees, people, building, flag and white sky in background.

by Jennifer Quaid

I ran the Ottawa Race Weekend Scotiabank Half-Marathon last Sunday.  And as happens to countless other athletes in the minutes, hours and days following a race, game or competition, I was asked: “How’d it go?”

“How’d it go?” such a simple little question on the surface and, assuming the question is well-intentioned (not always the case, but we’ll leave that for another blog), something asked out of genuine interest in the participant’s assessment of what happened during the event. The answer, however, is tricky because whether you like it or not, you have to reflect on what your performance means to you (in relation to one or more indicators, be it an objective metric like time, score or ranking or a subjective perception, like effort, satisfaction or fun) and then, you have to decide what you are going to say about it to others.  Sometimes, these two steps flow smoothly from one to the other – usually when you meet or exceed whatever expectations you had.  Other times there is no clear answer because it depends on how you want to characterize what happened. Glass half-empty or glass half-full?  This latest half-marathon was just such a situation.  Through the prism of three possible answers to the question, here is how I worked through what I thought of my race and what I would say about it.

Answer number 1: “I ran a 1:44.21.”  Answering with a race time is a typical, quick response.  I thought about just saying this multiple times. Before the race, I had indicated to some of my running friends that I hoped to run a sub-1:45.  For anyone who does a sport that is measured against the clock, you know there are thresholds imbued with a certain aura.  A sub-1:45 half-marathon is one of them, because it translates into a sub-5:00 min/km pace, a kind of badge of honour among older racers like me (I’m 48) who still remember when they could run really fast without nearly as much effort.

In the world of amateur running, competition is a relative concept. I do not try to compete with elite runners or even category winners. Even in my 45-49 category, the fastest women run times that are beyond my reach.  My objectives are calibrated to what I think I can achieve – on a good day, when things go well, taking into account the reality that running is an activity I love but which can command only a limited amount of my time in comparison to that which is taken up by my family, my friends, my colleagues and students, my academic career, my community etc.

Against this backdrop, it would be tempting to say, just be happy you can run, just go out there and have fun, who cares about the time?  Well, umm, I do.  I have been racing in some form or another my entire life: cross-country, middle distance track, 5 & 10k road races, marathons, triathlons, Masters swim meets and open-water swims.  As I have joked to many people over the years: you can take an athlete out of competition, but you cannot take competition out of an athlete. Age, injuries, family and work responsibilities, none of that can ever dim the desire to perform and to achieve goals.  Of course, this applies to other areas of life too, but sport remains a particularly fertile ground for setting measurable targets.  But a time never tells the whole story and this was especially true for my half-marathon this year.

Answer number 2: “It went really well until about 16k, when I got a massive calf cramp. I kept going but the cramp never went away completely. I finished ok, but not as well as I could have.”

The bane of the older athlete’s existence is the way the body can break down in ways it never has before. Sometimes, we see it coming, sometimes it hits without warning.  Going into Sunday’s race, I was worried about lingering issues with my hamstrings, which have become quite vulnerable (running plus a desk job is terrible for hamstrings).

In 2015, my first half-marathon after more than 10 years (and 3 kids) away from road racing, I ran a personal best time of 1:39.53, but I paid for it dearly when in the weeks following the race I started to notice sharp pain in my left hamstring when I ran at faster tempos. I foolishly did not heed these early warning signs and ended up with a hamstring tear (there was never a precise cause identified and it took months to diagnose, but I knew something was not right by the fall of 2015).  It took 18 months to recover, during which I could do little running and it nearly drove me crazy! I ran the 2017 half-marathon but I was much more careful and much slower (1:46.32).

In preparing for this year’s race, my left hamstring was fine, but my right hamstring had occasionally bothered me in training.  When I woke up on race day, however, I felt great.  It was a cool overcast morning and I could sense in my bones that the conditions for racing would be near perfect – the times were going to be fast this year.  Nevertheless, I started the race cautiously, watching my pacing, making sure I was not going out too fast.  At about 15k, I looked down at my watch: a 4:51 km/min, not lightning speed, but a good solid pace. I said to myself: “No need to push, your first half of the race was strong, all you need to do is stick on this pace and you’re golden.” Hubris, I suppose.  500 m later, my calf seized up in a cramp so intense I had to stop running.  More than the pain, I felt the utter shock of surprise: how can this be? I have never had a calf cramp in my life!  In an instant, I knew my fast time was history.

But the injury, though significant, was still only part of the story.

Answer number 3: “I had so much fun out there: the atmosphere was amazing.  I just love being part of this race!”

If you have ever run in a mass race, you will know that while running in the crowd of runners, you are part of something larger than yourself. Even if people are actually running at variable speeds, you are part of a continuous flow that carries you along, if not physically, at least psychologically.  Until you stop.

When I had my calf cramp, I was stopped for all of about 20-30 seconds as I tried to stretch it out.  Nevertheless, I watched what seemed like thousands of runners whizz past me. I will admit it was dispiriting. Then I had another surprise.  A runner stopped at my side for a few moments. He said: “You ok?  Try rolling your foot more to take the pressure off the calf. And here, take this.  Good luck!”  He handed me a packaged electrolyte “gummy bar” and was gone.  I did not have time to note his name or bib number.  But I will forever be grateful to him for altering the course of the race for me.  Not for the calf muscle – even the gummy bar could not eliminate the pain and awkward gait I would have to manage for the next 5 km – but for the change in attitude his gesture prompted in me.

Though I do a lot of sports, I will always be first and foremost a runner.  Running is one of the few spaces in my busy life that remains completely mine and allows me to reconnect with that fleet-footed 10 year-old I once was, who ran out of pure joy without a care in the world.  Now, she said to me : “Hey, this cramp may slow you down, but you don’t have to let it ruin your fun.”  So I started up again, resolved to enjoy every single minute. I smiled at every funny sign I saw (my favourite: “Enjoy this quiet time away from the kids!”), I clapped in appreciation at the bands playing on the roadside, I high-fived every kid who held out his or her hand, and I blew kisses to the throngs of spectators who lined the final kilometres of the course. Most important, I did not once look at my watch.  When I crossed the line at 1:44.50 (gun time, not chip time), I was pleasantly surprised.

Image description: Headshot of Jennifer, post-race, smiling, sunglasses on head, trees and park benches in background.
Image description: Headshot of Jennifer, post-race, smiling, sunglasses on head, trees and park benches in background.

Three answers, all factually accurate, all different perspectives on the same race. So what’s the takeaway?  Each of them is an important part of why I continue to race.

First, performance metrics, like time, when kept in reasonable bounds, give me something to strive for and provide a focus for training.  I may not have had my best time this year, but I was encouraged and pleased with the first 2/3 of the race.  At the finish line, my first thought was : I am not done; there is room for improvement yet.  I can run faster!

Second, injuries happen, especially as we age.  The calf strain was a reminder not to take the body for granted, but I was also heartened by how well my hamstrings have held up.  I realized that with proper care and training, it is possible to rebuild and recover.

Finally, attitude is everything.  Clearly, finishing the half-marathon with a smile is small potatoes in comparison with other more important matters.  But it was a reminder to me of the transformative power of choosing to be positive in the face of adversity.

So how’d it go? “It was fast, it was tough and it was fun! And I can’t wait till next year!”

Bio: An avid runner and swimmer who also enjoys cycling, cross-country skiing, and yoga, Jennifer is a married mother of three and a professor in the Civil Law Section of the Faculty of Law of the University of Ottawa.

athletes · Guest Post · race report · running

Lessons learned from a first half marathon (Guest post)

Sunday morning, after five months of training. I ran the Ottawa Half Marathon, my very first timed race, ever. I had a fantastic time. Here are some things I learned during the race itself.

Cheering really does help. There were spectators nearly the whole route, in crowds in some places, or just standing on corners by themselves, cheering. Posters (“This looks like a lot of work for a free banana”), noise-makers, boom-boxes, families, cheer teams, and even children holding hoses and spraying runners who asked for it. It was noisy and cheerful and overwhelmingly supportive. I must have high-fived a hundred little kids and it felt great. It’s true that cheering made me run faster, hurt less, smile more. I thought it would be weird and that I would be really self-conscious. But it was awesome and I felt like a hero. I even mugged for the race photographers, at kilometer 17, which tells you how much fun I was having.

Looking silly

Go through the mister but maybe pass on the electrolytes. I know I tend to overheat, and undersweat. I hit every mister I could. I also poured water over my hair, grabbing cups at every station, and I poured them over my back, too. I grabbed an orange at kilometer 11. I grabbed a sponge at kilometre 14 and doused myself thoroughly again. Honestly, it made me feel like a superhero of running to grab water from outstretched hands at the aid stations. And it’s really fun to run through all the dropped paper cups, like runner confetti. Crunchy and happy and chaotic. I felt like a badass. I did not try any electrolyte drink (hadn’t trained with it) nor any of the energy bites offered (again, hadn’t trained with it)—I didn’t want to risk any tummy upsets. I feel like I got full use of the aid stations (soaking myself) but didn’t throw my plan out the window (new food and drink).

10-and-1s are some kind of miracle. I was initially skeptical about training for an endurance race but taking, like, 13 one-minute walk breaks along the way. It seemed to kind of miss the point. And yet: I pulled a 6:44 pace overall with the walk breaks which is faster than I could run a continuous 10k in the fall before I broke my foot. Somehow the walk breaks (and I walked FAST) gave me enough of a mental break that it was very easy to run all of my longer intervals between 6:15-6:30, which, again, is not a pace I used to be able to sustain at all. Another unexpected benefit of the 10-and-1s is that everyone passes you while you’re walking, so you cease very quickly to be precious about it. You’ll just catch ‘em later.

Trust the training. My run club program had 90 runs in the training schedule. I did 88 of them. My coaches said that 2:20 was and eminently doable half marathon goal for me. Naturally, I didn’t believe them. So I started the race following the 2:30 pace bunny. After about 1km, though, that just felt way too slow, and so I basically sped up the whole rest of the race and wound up finishing in 2:21:44. So my coaches were right, after all, even if I didn’t trust them. Next time I will trust the training.

Some of it is hard, but then that passes. There was a chunk of time around kilometre 14 where I was questioning my pace, my preparation, my endurance, and my motivation. (There was a gentle hill involved.) I slowed down a wee bit for about a minute, and the feeling passed. There was a bigger chunk of time around kilometre 19, where I could see the finish line … on the other side of the canal, and then I had to run past it, and had to keep running away from it for like another 750m before finally crossing the canal and doubling back. I suddenly became overwhelmed with the idea I couldn’t do it any more. I slowed down for about 30 seconds, and then told myself that I had done tempo runs faster and longer than what I had left. By the time I passed the 20km marker, I forgot that I didn’t think I was going to finish, and I sped up even more. It surprised me that I could feel weak, or tired, or scared, and that if I just kept going for even another minute, the feeling would just … dissipate. And that I could be even stronger after.

Live your dreams of athletic glory. I placed in the bottom 40% no matter which way you slice the results. I am literally, statistically, well below average among finishers overall, in my age group, and in my gender. Nevertheless, I ended my race feeling like a gold-medal Olympian because a) I started in the right corral, and b) I started at the very back of my corral. Since I was reasonably conservative about where I lined up at the start line, and since I ran fast enough to almost have run one corral faster, I actually spent most of the race … passing people. I’m not going to lie: that was really great. I never pass anyone, like ever, in real life. I even found the energy for a kick right at the finish. Look at the photo: it seems like many others are happily ambling in, but I’m in full sprint mode, hilariously.

Looking super serious

I started all this nervous about the distance, the training, the race, whether I was a “real athlete” and whether I would just somehow fail at the last moment. But it turned out great, better than I could have hoped. I’m glad I didn’t let all my fears stop me from trying. So I finished my first half marathon, and it for sure is not going to be my last.

Aimée Morrison is on sabbatical from professoring in new media studies in 2018 and trying to achieve some healthy ratio of words-written to miles-run.

competition · fitness · race report · running

Bettina’s sunny 10k race report

Last weekend, I ran a 10k race. It was only my third ever ‘proper’ race, so these things are still sort of new and exciting to me. A key difference was also that I ran this race with a group of colleagues. To be fair, I started my first 10k running with a friend, but I knew he was going to be way faster than me so I wasn’t surprised when he took off after the first kilometre and the rest was very much a ‘me-vs-the-road’ thing. Last week’s race definitely felt like we were doing it as a group.

I had specifically picked this race because it was a flat course. I do very, very poorly on hills and it’s something I want to work on. So if anyone has any tips on how to improve running uphill, send them my way. I really need them. I also had a goal: I wanted to do it in under 60 minutes.

StLeonRot10k
Bettina post-race, complete with post-race hair.

The day of the race was a beautiful sunny Sunday and threatened to actually get quite hot. That thing about the hottest spring in the history of weather recording? Definitely true for this part of the world. It felt more like July than early May. Luckily the race was in the morning and substantial parts of it were in the shade. Still, when the 5k water station came around I was very grateful.

I started off sticking to a colleague with whom I’d run in the past and whom I knew to be more or less at the same pace as myself. Well… it turned out that apparently she’d been getting in a bit more training than me  and  set off faster than anticipated. Nevertheless, I tried to hang on to her as long as I could, because if anything, I’m competitive. But about three kilometres into the race I knew I had to let it, and my colleague, go.

But given that I was doing well for speed, I decided to try and stay at roughly a 5:30km/h pace, which is still faster than I normally run. At this point, I wanted to see if I could do it. And I almost could! In the end, I averaged 5:34, which is really good for me and I was very pleased with my final time of 56:46. I would have been even more pleased had I been able to do it in 55. So that’s my goal for next time.

Overall, it was a very enjoyable race in a small town with a very community feel, organised by the local sports club. The atmosphere was really relaxed, and while some of our team mentioned that it would have been nice to have more people cheering us on along the course, I actually didn’t mind the calmness of our run through fields and forest.

I’m not going to lie, parts of it were a struggle. It was quite hot out in the fields, so that was a factor. Also, when I had to acknowledge that my colleague was actually too fast for me, while a few months ago she was definitely slower, I couldn’t help but feel a bit frustrated with myself. But I’m trying to push past that and focus on the fact that I ran an awesome time by my own standard. All in all, I had a great time. We went for a nice lunch with some of the team members afterwards and it was a lot of fun. I hope we run again soon!

fitness · race report · racing · running

Tracy’s 10K without prep: “Woo hoo! I wasn’t in the bottom 10!”

Image description: Tracy in running tights, a t-shirt, ballcap and sunglasses, long-sleeved run top around waist, race bib on front, smiling and holding a paper cup in her right hand, people, grass, trees, and inflatable race arch in background.
Image description: Tracy in running tights, a t-shirt, ballcap and sunglasses, long-sleeved run top around waist, race bib on front, smiling and holding a paper cup in her right hand, people, grass, trees, and inflatable race arch in background.

Like I said last week in “Would you run a 10K with no prep?”, I went into Saturday’s MEC 10K with no expectations because I had done virtually no training for it. It was just a way to get back into things, at my own easy pace. I actually didn’t want to hook up with anyone to run it with me this time. My feminist playlist and Coach Linda’s voice in my head were all I needed to keep me moving forward this time.

It turns out that a lot of the participants in the MEC series are pretty speedy folks. So I soon realized that I was really near the back of the pack. There were a lot of people doing all sorts of different distances — 5K, 10K, 15K with trail and road options. We had staggered start times, by distance, but for the roadsters, there was just one 5K out and back loop that we had to repeat (twice for the 10K, three times for the 15K). Thank goodness it wasn’t on a part of the pathway system that I frequently run or that would have been almost unbearable. It was never lonely but I could tell from the bib colours (blue for 10K!) that for my distance there weren’t that many people behind me.

Despite going in with an “I’ll take what I can get” attitude, I have to say that there is a certain sort of psychological battle that ensues and I had to (and did) overcome it. There is a voice in my head that messes with me sometimes and tells me it’s a waste of time (I’m not sure whose time is being wasted, since clearly I benefit from physical activity) for me to be out there.

I watch people powering past, and think wow. Mostly I’m impressed. Like when Spencer, who works down the hall from me and won the men’s 5K distance with an astonishing 17:19, blew past me (the 5K started later lol) and said “Hey Tracy!” I just felt good. Because I really don’t compare myself to Spencer and can be simply amazed by him instead.

The psychological battle this time wasn’t quite the same. Yes, I had a bit of “what the heck are you doing out there with all these real runners?” Even after all this time, I still sometimes doubt my runner-cred. But the voice didn’t take me down. There was some push back, “hey! I’m a feminist fitness blogger and author, so shut up!” And also, “I’m doing 10K because I can!” which happens to be the truth of the matter. I can. And I did.

There was a great moment in the race when I women who obviously reads the blog (I only saw her back as she ran past) said something along the lines of “10K without prep! Yay you!” And I was like, “yes, yay me!” It put a huge smile on my face — so to the mystery woman who said that to me, thank you because I loved that moment.

I used a few things my running coach, Linda had taught me. She’s the ultimate positive person. She has all sorts of cool tricks for keeping that forward momentum. The two I used this time were: “fast feet, fast feet” and “touch lift, touch lift.” These little mantras are gold when I need something more than my feminist playlist to keep me going. I just pick on and repeat it, focusing on my feet.

I also used Linda’s trick of setting myself little goals to get to — the next bench, that tree, the water station, the bridge…

I didn’t go in with much strategy. I set my Garmin to 10-1 intervals with no intention of taking the walk-breaks unless absolutely needed. In the end, I only took two of them for about 30 seconds each time, walked through two water stations for about 15 seconds each, and took one additional walk break to remove my long sleeved top when it got too hot.

When I got to the last 2K I decided to try picking up my pace a bit, knowing that it was not so far to the finish line and I didn’t need to have anything left by the time I got there. I consistently upped my pace every 500m or so until the end, powering up to the finish line, crossing at 1:09:20 at a 6:29 pace, which was faster than my average 6:56 pace over the 10K. I liked that feeling of pushing myself towards the finishing arch.

I didn’t look up my official result until much later that day. I fully expected to be in the bottom 10 of the entire race. Now, I’m not usually one to feel good at someone else’s expense because I know we all run our own race and someone has to be in the bottom 10 (10 people, in fact). But I have to say I was pleasantly surprised to see that I wasn’t in the bottom 10 that day, and that’s even ruling out the people who didn’t finish or show up.

My new goal for this 10K training commitment that I’m doing for the next few months is to get that time down to 65 minutes or less. I’m not sure I can do that by the May MEC race, which is May 26th (but I just remembered my photography course starts that day — may need to find a different event or do a 10K on my own). But it’s my summer goal. And I’m excited about it because that would be a personal best for me and I feel confident I can do it, especially with Linda’s guidance.

I’m all for the 10K distance right now. It’s far enough that it helps satisfy the endurance athlete in me, but it’s not so far that training feels like it’s dominating my life. And I can even do the events without prep — not that I recommend that, actually. I confess I felt pretty stiff the next day when I went out for an easy 5K with Julie to run it off.

Do you have an easy or difficult time “running your own race”?