Relay, Relay! Around the Bay a different way


Sunday was the Around the Bay 30K road race in Hamilton, Ontario. It’s a road race that prides itself on being the oldest road race in North America, older even than Boston. In 2015 I did the 30K. You can read about that challenge of mind and body here.  At the time, it was the furthest I’d ever run. And though the Grim Reaper didn’t take me down, I didn’t have an easy time of it.

Flash forward to this year. With a full marathon and several half marathons behind me, I felt ready to do Around the Bay again, but the “lite” version. Namely, the two-person relay. I talked Julie into it one after back in November and before she could bail I signed us up an collected her registration fee. We chose our team name: Steady She Goes. And we had the whole winter to train (oh joy! winter training).

15K seems eminently reasonable. Before long, we’d recruited some company — Anita and Violetta formed their own team, Hippy Chicks. You can also do a three-person relay for ATB. My running coach, Linda, signed on for that.

From right to left Tracy (short blond hair) in pink running jacket, Anita (with black ear band) in burgundy running jacket, Julie (with long blond hair, loose) in blue running jacket, and Violetta (with long brown hair, loose) in black winter coat. Everyone is smiling, standing arm in arm in front of a red Clif banner at the bottom of the stairs in First Ontario Centre. Other runners in the background.

Each relay is limited to just 250 teams. And that’s why you have to make an early commitment. The real buzz around the race is of course the 30K. There are literally thousands of people running the 30K, as opposed to just 500 runners doing 15K each on two-person teams, and 750 runners doing 10K each on the three-person teams.

As we like to do on the blog when we’ve pulled a group together to do an event, we’re going to give you a little taste of what each of us experienced that day. Anita and I ran the first 15K for our respective teams, meeting Julie and Violetta at the 15K mark to change timing chips so they could carry on for the rest of the race. So we’ll each tell you how it was for us, and Linda will give us her thoughts on her 10K as the first runner of her relay team.

Tracy (Team Steady She Goes, Runner #1)

I felt relieved, so very relieved, that I wasn’t doing the 30K. Despite that, by the night before the race I’d already thought I might like to do the 30K next year. I don’t know how these things happen to me, but I get caught up and next thing you know…

It was a cold, windy, grey morning on Sunday. Thankfully, the rain that had been forecast earlier in the week didn’t materialize or else it would’ve been totally miserable. Julie, Anita, and I left our Air BnB a little late to find decent parking. But as we approached downtown we got jazzed up listening to Kelis sing “My milkshake brings all the boys to the yard.” I don’t know what it means, but it got us into a good mood.  We drove around to several lots until we finally arrived at one where we felt scammed, but less than we’d have felt at the first lot we tried.

After some phoning and texting, we hooked up with Violetta just inside the First Ontario Place (formerly Copps Coliseum). The finish line is inside the arena, the start on the road outside the arena. The whole place was teeming with people. Thousands. We paused for our mandatory photos. I almost lost Anita on our last bathroom break before the race start. I’m so glad I found her in our plan B meet-up spot because we helped each other stay on task through the race.

The first 15K of Around the Bay helps to drive home the point that Hamilton is, indeed, a steel town. It takes you through industrial areas and on the highway, with its overpasses and ramps. There’s nothing picturesque about it. Windy and dreary with lots of ups and downs.

Anita and I had the goal of doing it in — wait for it — 1:45. Okay, I know that doesn’t make us speedsters. But it seemed reasonable to expect that we could maintain a 35 minute 5K pace for 3x5K in a row.

And we did. In fact, we did even better at 1:43. Not only that, I felt amazing the whole time. Linda sent some excellent advice about how to strategize the different segments of the race — when to go easy, when to pay attention, when to pick up the pace, and when to really pick up the pace.

Instead of our usual 10-1 intervals, we went to 10 minutes running and 30 seconds walking. But we skipped quite a few of the walk breaks because we had a good rhythm going and didn’t see the point of interrupting it. All that paid off. And for the last 3K we didn’t stop at all. We pushed the pace for the last 1K, reminding ourselves that we had no need to leave anything in the tank for later. I felt really pumped knowing we were coming in under our goal time. Next thing we knew, we caught site of Julie and Violetta at the side of the road. We ran over the timing mat and met them on the other side.

They were freezing from waiting. Julie could hardly feel her hands so I swapped out the chip, fixing it to her shoe. I gave her a big hug and sent her on her way for the last 15K. Much prettier, but also a constant stream of rolling hills. I’ll let her tell you about that.

All in all I felt good about our time. But being the first of a relay team isn’t all its cracked up to be. There is no mechanism for meeting your team mate at the finish line. They get both medals and just hand you yours when you manage to meet up in the stands after. And there’s a lot of waiting around. Kind of anti-climactic if you ask me. So that might be enough to spur me on for the 30K next year, even though 15K is a great distance. On the upside, I have a year to prep!


Tracy (right) and Anita (left) on the bus after their 15K, feeling pretty good about it all.

Anita (Team Hippy Chicks, Runner #1)

I was pumped to do the first half of the 30km relay this year. Previously I did the second half, and it nearly killed me, but I’d heard that the first half was easier. And 15Km! we do that all the time!

My biggest worry was the halfway mark where I had to give the timing chip to my partner, Violetta (and Tracy had to do the same with Julie). First there was the actual getting the chip off my shoe and attaching it, flat, to Violetta’s shoe. Fortunately last time I learned a neat trick: use safety pins to secure the chip rather than trying to tie it to your laces (too much time!). (It was still a bit difficult on account of my fatigue and her frozen fingers). Then I had to pack a bag of stuff that Violetta could give to me as I finished my part of the relay. It was a bit stressful anticipating everything I might need at that moment (sweatshirt, food, jacket, phone, money, health card…).

But the most stressful part was that I knew, from past experience, that actually finding your partner as you come running towards the hordes of relay partners could be problematic. I raised this issue…but no one was taking me seriously. I suggested that Violetta hold a balloon so I could spot her quickly. My kids suggested painting our faces to see each other in the crowd. Another suggestion was wearing a distinctive hat, but unfortunately we really couldn’t anticipate the weather. In the end, we relied on Violetta’s bright pink jacket, and Julie’s quick thinking as she waved a pink blanked up and down with full force as we came down the road.  And with that, we did our quick exchange of tags and bags, and away they went.

All in all it was a great race for Tracy and I in that we beat our anticipated time by 2 minutes (yeah!) and for the first time we felt in control of our pace throughout the whole race. In fact, we were all awesome – Team Steady as She Goes and Team Hippy Chicks rocked it!

Violetta (Team Hippy Chicks, Runner #2)

I’ve always said that a 15k race would be the perfect distance, of course, that was when running a half marathon and so needing to run 6 more kilometres after getting more or less comfortably to the 15k mark.  So when I heard that about the Around the Bay relay, I couldn’t say “no”.  When I told some friends who had done the ATB before, they immediately asked if I was doing the second half.  I didn’t know it but the second half is all hills, mainly rolling hills but one ridiculous monster hill.  But that isn’t the only thing that made this run tough.  The weather was incredibly cold—this didn’t register so much if you checked the temperature (which was 2 Celcius) and not even if you noticed that there was a windchill factor (-4 Celcius).  What would actually be beautiful scenery on a warm day, running along Eastport drive with the bay on one side and Lake Ontario on the other was the most challenging bit of the whole run.  The winds were blowing and the waves were crashing and I literally covered my face to make it through.  Maybe I’m a suck but that was probably the least pleasant 10 minutes of running I’ve ever done.  Psychologically, I’m thinking maybe it was helpful because after that, even Heartbreak Hill was easy (ok, maybe not easy, but certainly doable).

Outside the weather, there were two other things that made this run challenging.  The first was my too-laid-back training regime.  In contrast to how seriously I took my half marathon prep, I just figured I’d be able to get away with much less for a 15k.  I think I was ultimately right about that but I wasn’t as confident going in.  The other challenge was that I was going to run this race alone for the most part.  In the past, I’ve always run with my friend Diana and we’ve talked and encouraged each other throughout.  This time, I started the run with Julie but we parted ways after a few kilometres because she does the run/walk whereas I run continuously.  Thank goodness she was there at the beginning for the hard part!  While I still prefer to run with a partner, I did prove to myself that I could do it on my own.

It was a little surreal crossing the finish line which is inside Copps Coliseum full of supporters cheering.  I was happy to meet up with Tracy and Anita and compare stories.  But the cherry on top was being surprised by my husband and daughters who were actually there!  It was one of those moments where I felt proud of myself and content with my life—and that is worth more than the medal I got.

Julie (Team Steady She Goes, Runner #2) (written by Tracy)

Julie didn’t get her report in, so I’ll summarize her experience. After waiting Violetta at the 15K mark for me and Anita to arrive, Julie was freezing. She had a fleecy pink blanket, but that wasn’t enough to keep her warm for almost two hours.

Also: Julie hates running alone. And her two main training partners, me and Anita, were running the first half. And Violetta doesn’t do 10-1s, which is the mainstay of Julie’s approach. She lives for the 1 minute intervals. She did find a woman who she was pretty evenly paced with, but instead of running together, the two of them kept apace without making an explicit commitment to stick it out together. I got the impression at lunch that if she had to do it over, Julie might have reached out more directly to that woman.

And then there were the  rolling hills. The second half of ATB is all rolling hills. Until the final hill, which is deceptive and brutal, Deceptive in that it looks as if it’s about to be over and the you round the bend and boom, more hill. Brutal in that it just goes on and on and on.

Between the hills and running alone, Julie found it hard to stay motivated to keep running. She admitted at lunch that she took more walk breaks than she probably needed, just because there was no one to keep her going, to pace her, to encourage her to stay with a plan. You see, Julie doesn’t care that much about time even though, really, she’s inherently faster than either Anita or me.

Maybe her desire to run alongside someone will be enough for me to convince Julie to do the 30K with me next year when Anita is in the UK.

Linda (Team Awesome, Three-Person Relay, Runner #1)

Training for a race is easy compared to that tricky decision: What to wear on race day? I dislike feeling cold and yet I perform best when I can dissipate the body heat created when racing. ‘Linda’s Race Dress Rules’ to the rescue:

  1. Above 0 degrees C, it’s shorts. (Underdressed beats overdressed.)
  2. Keep the body warm prerace.

Sunday I headed outside early for an easy ‘wake up the body’ jog. My tunes woke up the brain. Overnight ‘race elves’ had erected white metal barriers, orange pylons, and portapotties, transforming the city streets into a race course. Things looked good; things felt good. Liked that a lot.

As first runner on the team, I lined up in the Start corrals downtown.  Loud cheering arose as we passed a gigantic Canadian Flag overhead. Start! About 2.5K I tried to toss my arm warmers to the sidelines. Instead the wind took charge and flew them to parts unknown. The long-sleeve tee and vest got unzipped. Yeah, right choice in clothes.

My goal for Sunday was to run a 10K tempo with a controlled pace. My focus on rhythmic breathing, quick turnover, and relaxed body put me in the zone, the process. ‘Landing lightly, Osprey fly, Fast feet, Fast feet, Through the sky’. Didn’t’ matter to me that the only birds I could see were the seagulls zipping by in the NE 33K wind. Lucky seagulls—they had the wind at their backs. I didn’t. Nevertheless there was an exhilarating freshness to the strong spring gusts.

Before I knew it I was approaching the finish. That’s when I misjudged the exchange location and started my 800m sprint too soon. Holding my pace while climbing the long overpass gave me an opportunity to see what I could do. Did it. Waved my partner goodbye. Smiled knowing I had run well and had made an excellent contribution to the team–Team Awesome! Yes we were.

If you want to enjoy the energy of the Around the Bay road race but feel that 30K is too daunting, consider trying one of the relays. And if you do, it might tempt you to try the 30 next time (as it has tempted me for 2018…). 🙂

From Starting “Wine” to Finish “Whine,” Niagara Women’s Half Marathon Gets It Right

niagara falls women's half marathon 21.1 logoReaders of the blog will know how much I like women’s events. So I was pretty excited when Anita (my Scotiabank Half Marathon partner, local running buddy, and longtime friend) and I signed up for the Niagara Women’s Half Marathon way back in the late winter.  And I got more and more stoked as our road trip approached.

Race day was Sunday and we left for Niagara Falls, Ontario, on Saturday late morning. The plan — pick up our race kits, eat something, head to the outlet mall for some shopping, check in to the hotel, chill, eat again, sleep.  It all went to plan but for the “chill” part. Somehow the day got away from us and the next thing we knew it was 8 p.m. and we were just getting started on our appetizers.

Both of us were strangely calm the night before.  No nerves. No real worries other than that we might be a bit cold in the morning if we got there as early as they suggested (6:30 for an 8 a.m. start!).  So we decided we’d aim to get there by around 7:15 instead, and it was only 15 minutes from the hotel, so if we left at 7 a.m. no problem, right?

Not quite. When there are 4000 entrants and one road into the parking lot and no shuttle buses from the hotels, that’s a lot of vehicles trying to get to the same place.  15 minutes turned into 30 and eventually we got to the venue. If they’d said to get there early to avoid being stuck in traffic we might have listened. But they said get there early to hear the music and use the port-a-potties.

The event advertises their famous port-a-potties, each with a bouquet of flowers in it. They had a higher ratio of port-a-potties per competitors than usual because research shows that women take longer in the loo than men. They kind of overstated the awesomeness of these things. It’s true that the one I went into had a pot of flowers setting in the urinal. But that was about all that was different about it.

So with that out of the way and a few pre-race pics, we went to find our spot at the “Start Wine.”  Yes, that’s not a typo.  Niagara is a wine region after all. And there was even a bottle of wine in the race kit (meaning that Anita scored double the fun because I don’t drink). So we made our way to the Start Wine with less than 10 minutes to go.

Niagara Women's Half Marathon Start Wine

Niagara Women’s Half Marathon Start Wine

There we met several women from a lively, fun, and very well-represented group from the US called Black Girls Run. With 400 from various chapters across the US, they made up 10% of the total competitors in the race. Many had t-shirts and head bands with their smile-inducing slogan: “preserve the sexy.”

With the sun out, we weren’t cold at all and in fact we both felt relieved that we didn’t load ourselves down with heavier clothes or throw-away sweaters or, in Anita’s case, capris instead of shorts.

The pre-race energy filled the air and the race announcer did a great job of getting everyone excited.  Then “O Canada,” a count-down, and we were off.  It took us just over three minutes to get across the start wine from where we were in the crowd.

Our race strategy was to do intervals of 10 minutes running, 30 seconds walking for as long as we could, switching to 10-1 intervals when 30 seconds started to feel too short.

niagara falls

Instead of giving a full report, I’m going to give some highlights:

1. We did indeed, as advertised, get to run past the Falls twice, both times during the first 5K which was an out-and-back from the Rapidsview parking lot, along the Niagara Falls Parkway to the base of Clifton Hill and back. We got some mist from the Falls, which felt lovely, and we also got to see the leaders of the race as they reached the turnaround and headed back our way.

2. There was a lot of crowd support all along the route. There were also all sorts of musical acts, including a marching band, a string duo playing a cello and a violin, a solo harpist, a solo sax player.

3. When the route looped back sort of past where we started, Kathrine Switzer was in the middle of the road high-fiving everyone she could. If you don’t know who she is, she is the first woman to run the Boston Marathon, way back in 1967. And she’s pretty darn amazing. I didn’t realize it was her but Anita had done her homework and told me that we’d just high-fived Kathy Switzer.

4. The course continued along the upper part of the Niagara River, across a bridge, and then followed a road for quite a distance all along the bank on the other side of the river until another turnaround.  Again, the second out and back made for exciting times when the lead racers, Stephanie and Dale, came blasting past us in the other direction, making their way to the finish wine, where they would arrive more than an hour before we did!

5. I’m not sure if it’s because I recently did a marathon, which seemed just endless, or if it was just my mood, but I didn’t pay a whole lot of attention to the kilometre markers.  We made a note, but it wasn’t until about the last 6K that I was constantly doing the mental calculations about how close we were to the end. With 5K to go I still felt pretty good, even though I knew we were off pace.

6. We got off pace fairly early. We’d wanted to keep our pace to 7 minutes a km, but early on we took a quick bathroom break, which of course added some time, and then once we crossed to the other side of the river there were some long, treeless stretches in the blazing sun. We didn’t talk a lot during those stretches. In fact, we didn’t talk as much as we usually do in general. For my part, I was soaking in the vibe — there was a lot of high energy and encouragement from the sidelines and from the other women. It felt good. But it felt more like a fun run than a race. Anita and I had both agreed ahead of time that we weren’t going to get too caught up in the pace and our time. We just wanted to enjoy ourselves.

7. Nutrition and hydration. I planned better this time, keeping my shot blocks in a pocket pouch rather than risking losing them from the loop of my fuel belt like I did in the dreaded Mississauga Marathon (more than a month out and I’m still committed to “never again”). I ate one block every 20 minutes or so. About an hour into it I started to feel a little bit light-headed. Despite not having experimented with Powerade before the event, I accepted it when offered at the water stations and also took some water. In that long hot stretch without trees, I took extra water and poured it into my hat. Anita by that point was dumping the water on her head.

8. My wall came at around 18K, with just 3.1K to go. What is that no matter what the distance, the last fraction of it always seems hard.  When I did the Around the Bay 30K and the Mississauga Marathon, up to 22K was no problem. But Sunday, 18-21.1 challenged me.  By then, we were taking our full minute for the walk breaks, or adding walk breaks before the 10 minutes were up, or taking a walk break and then walking through the water stations. Anita and I checked in with each other from time to time to see if the other was okay. We both said we were but later she admitted that she was struggling in the last little bit as well.

9.  The finish wine (probably best called the “finish WHINE”) was just around the bend forever! I really felt like we weren’t ever going to arrive at the end. But the next thing I knew, I could see it about 200m away. I said to myself, you run this short distance all the time. Keep going, keep going, keep going.  And then we were crossing the mat. And then the firefighters (yes! firefighters!) were putting the medals around our necks. And someone handed each of us a cool washcloth (yes, a cool, damp washcloth! what luxury). And we made our way to collect our boxed snack of a banana, an apple, and two cookies wrapped in tissue paper, and drinks.

We walked past a line-up of women waiting for FREE post-race massages. And then there was a seating area with a bunch of banquet tables set up with white table cloths and centre-pieces — definitely the most elegant post-race set-up I’ve ever seen.

Niagara post-race set upIt was the kind of set-up that made you want to hang around.  Which we did — long enough to see the overall and age-group winners collect their prizes, long enough to check our race results. And stretch and bask in the sense of accomplishment that running 21.1K brings no matter how long it took.

10. As Anita said on social media, we each achieved a PW — personal worst! It was my second half marathon, and I came in 11 minutes slower than the last one. But it was immeasurably more fun and relaxing.

I’m going to let Anita have the last word about the Niagara Women’s Half Marathon:

The Niagara Falls Women’s Half Marathon was an amazing race. Maybe one of the best I’ve ever done. Great swag bag that included a bottle of wine! There were about 4000 people (so not too big not too small), it was well organized with a beautiful route and lots of spectators and local musicians (sax player, harpist, marching band, other bands at various points along the route). One water station included someone with a hose spraying a mist out to cool us down bc it was so friggin hot. Really great, supportive atmosphere. A special shout out to the BGR contingent (Black Girls Run) – 400 women from all over the US wearing shirts with their awesome logo “Preserve the Sexy”. Despite running a PW (personal worst!!), Tracy and I had a brilliant time.

If you are interested in doing this race next year (June 5, 2016) the early bird registration before June 30th is only $68. Here’s the link.

Niagara post-race medal

Mississauga Marathon 2015 Part Two: Tracy Runs and Runs and Runs and Runs Some More (Race Report)

[warning: this race report is interminably long–my apologies. TI]

Why do people run marathons?  This thought flashed through my mind somewhere between 30 and 32K on Sunday, as I ran the Mississauga Marathon, my first full distance marathon ever. And quite possibly my last. I’ve said this before and I’ll say it again: it’s one thing to be fast and cover these distances quickly, quite another to be slow and plod along for almost six hours. That takes its own special kind of underrated endurance.

I got to Mississauga the day before the event. The minute I got up to my hotel room I heard a baby crying in the adjacent room and another child who sounded like perhaps a toddler vying for parental attention.  It took me about 30 seconds to assess the situation and call down to the front desk for another room. They obliged. Whew!

I had dinner plans with my friend, Vicki, and she got there just the second I got the new room.  We did a quick shopping trip to the fancy Square One Mall, and then headed out in search of pasta.  Alioli exceeded my expectations for what kind of Italian food I might find in a mall neighborhood of a Toronto suburb.  You can feed me crusty white bread and Alioli’s jumbo ravioli stuffed with mushrooms and smothered in their marinara sauce every day.

After dinner we went for a walk because not only did we have a bit of time, but the weather was perfect as perfect can be on the weekend. We have suffered through the relentless winter and then soldiered further through what’s been a disappointing and unreliable spring.  And this weekend the weather gods delivered on Environment Canada’s promise of “the nicest weekend so far.”

Catching up with Vicki and wandering around on a warm evening in late spring kept my mind off of the reason I was there: to run 42.2 km in the morning.  As soon as we said good-night I fired up my laptop to check on some race details, like the exact location of the starting line, the frequency of water stations, and (though meaningless to me because I don’t know Mississauga at all), the route.  The route looked unforgivingly long.

Mississauga Full-Relay-and-Half-Route-I made a decision about shoes, clothes, accessories and laid everything out on the other bed so I wouldn’t have any decisions in the morning. I wrote myself the following note: 6 a.m. eat breakfast, 6:15 shower, 6:45 make way to starting line for the 7:30 start.

Lights out. Unsettled night of sleep but no screaming children.

Rise and shine. I woke up feeling rested enough and pretty excited. Put my cereal together (something with Chia seeds and dried fruit and soy milk that works well for me as a pre-race meal and is easy to pack for travel). Ate. Showered. Dressed. The temperature was still on the cool side, around 11 degrees C, but warm enough that I didn’t need a throwaway sweater. I could leave in my running tank and shorts, not a problem.

When I got down to the lobby a few people were headed out to the starting line. This is the first time I’ve been to a race out of town where I knew no one.  Gabbi, my triathlon coach, and Miriam and Mary, both from the club, were all in town but I didn’t have a plan to meet up with them and the starting line is kind of chaotic anyway.  Not knowing anyone can be both lonely and liberating. I experienced both as I walked to the starting area and waited for the race to begin.

I had one main plan: to cross the finish line. My longest run ever before Sunday was 30K, so it’s not as if I fully trained for the marathon. That kind of concerned me, but I knew that even if I had to slow down considerably, I would be able to get to the end.

My other bits of strategy included turning off the pace and distance fields from my Garmin so it would only show me how long I’d been out there.  This was so I could do it more intuitively. I knew there wasn’t a whole lot I could do about pace. I knew that at a certain point it would be enough just to keep moving forward. I thought that being hyper aware of my pace might feel demoralzing. Gabbi agreed and suggested that the only reason even to use the Garmin at all on race day was to have a data record to analyze later.

I set the Garmin to 10-1 intervals and committed to sticking to them. Gabbi had suggested doing water station intervals instead, that is, run between the aid stations and then walk through them. But with the stations being 4km apart and my pace being in the 7-7:30 km range, I thought that would deviate too far from how I’d been training. That might be something for another day.

I felt like a pack mule trying to fit all of my nutrition into my fuel belt and another little pocket thing I had.  I stuffed one package of shot bloks, some coconut covered dates, and a cliff bar in the pocket thing, 2 vega gels in my fuel belt zipper pocket, and slid another package of shot blocks into this elastic loop on the outside of the fuel belt. Between the fuelt belt and my phone belt and my bib belt I had more going on around my waist and hips that is probably recommended. But I don’t know how people organize themselves. I also had one small bottle of water that fit into my fuel belt so I could take sips on walk breaks when I wasn’t at water station and refill as needed.

Two further decisions: (1) no music and (2) practice some chi running focuses, specifically the column posture, peeling my feet of the ground, the midfoot strike, and the lean.

I divided the race into 4 parts: 0-12K, 12-22K, 22-32K, 32-42.2K.

The Mississauga Marathon is that great kind of race where they put your name on your bib.  As I was waiting to cross the street I saw a woman whose name was also Tracy. We high-fived, with “Tracys unite!” She was with a friend who was wearing a pink wig and had a dog. This will become relevant later.

I love the buzz of excitement at the starting area of a race, and this one was no different. A band was playing and people were milling about. I’d made enough trips to the loo before I left the comfort of my hotel room that I spared myself the line-up at the port-o-pottie. I’ve done enough races now that it’s the line-ups, not the port-o-potties themselves, that I want to avoid.

At the start and haven't yet lost my mojo!

At the start and haven’t yet lost my mojo!

As I walked through the starting area I got a bit choked up. I get emotional like that sometimes.  I think the enormity of what I was about to do hit me. I wanted to be near the back of the pack because I knew I was going to be in the slower group. What I hadn’t prepared myself for was that the slower group sort of gravitates towards the half marathon. Very few people near the back had the blue and red bibs that indicated the full. That kind of worried me. I was in for a lonely race.

Hazel McCallion, who was mayor of Mississauga for 36 years (until she retired last year at age 93), said a few word of welcome. Then we sang the national anthem. And then it was 30 seconds to the start, then we all did a 10-second countdown and I almost cried again. And we were off.


I thought I would finish in 5:00 to 5:30.  They say to take your half marathon time, double it and add 20 minutes. My half last October was just under 2:30, so that seemed like a reasonable estimate.  My biggest worry was that I would go out too fast.  So I hung back and paced myself easy, at what felt like around 7:20 or so, for the first few kilometers.

I took my walk breaks as scheduled even though I didn’t feel as if I needed them yet. I took in the cool air and the excitement and energy of the others around me. At about 4 km I saw a woman with pink hair and a dog at the side. She hollered out, “Tracy!”  And I couldn’t remember where I’d met her — I looked perplexed. She then shouted, “The other Tracy’s friend! You got this!”

And at that point, with almost one tenth of the race behind me, I felt like yes, I got this!

I plodded along at a slightly faster pace once I got a bit warmed up. At one point I sort of tripped over something that felt like a plastic candy bar wrapper or something. I didn’t bother to look down even though I wondered how it was that I could have tripped over something that I hadn’t seen, since I was alert and aware and had a clear view of the road.

At 6K when I reached down to grab my first shot block from the package in that elastic loop, it became clear to me why I hadn’t seen the thing I tripped over.  Okay. Half of my primary nutrition strategy was lying on Burnhamthorpe Road, unopened.  I can’t eat a whole lot of different things and shot blocks go down easier than gels do (for me–I know others are different). So: damn, that sucked. It also meant more Gatorade than I would usually take, but thank goodness they had Gatorade instead of Hammer Heed, because Heed doesn’t agree with me.

By then the mall-suburbs had given way to a scenic, forested area of Mississauga, and soon we entered the picturesque campus of University of Toronto, Mississauga. Maybe it’s because I’m an academic, or maybe it’s because I have two degrees from U of T, but I felt strangely comforted by those surroundings even though I have never set foot on that particular campus of U of T before.

I’d settled into a little group of people who were sort of catching up, passing, catching up, passing, based on different walk-run interval schedules. There was one woman in particular who was power walking the whole thing at an amazing walk-pace. I passed her whenever I was running, but not by much because she caught up with me on my one-minute walks.

We were a couple of kilometres winding through the campus and then we ended up in a stately and elegant residential area on the tree-lined Mississauga Rd.  Some of the locals were out cheering us on, and the race had amazing support from volunteers and from the police, who had a major presence at all intersections. The perfect weekend weather also brought out the cyclists, who were for the most part fine but got annoying later on when I hit the loneliest stretches of the marathon towards the end. But we’re not there yet.

Just before 12K I started looking at people’s bibs and that’s when I realized that almost everyone in my little group was doing the half, not the full.  Finally I caught up to an older man who was doing the full, and felt immediately relieved. He asked me what I was aiming for timewise. “Between 5:00 and 5:30. You?” I said.  He was aiming for six hours.

Six hours! I somehow had never even had in my head the idea that it could take six hours.  Good Lord.  But at that point 5:30 still seemed achievable. He talked about the “double your half and add twenty minutes” formula and I found that reassuring.

By the end of 12K I was feeling light and happy. We’d been in shade most of the time and it was still early in the day anyway.  I had no injuries or even niggling physical symptoms of any kind. And I was still apace with the amazing power walker, which I found both comforting and worrying (because she was walking, but don’t underestimate what some people can do pacewise when they’re walking).


I was over the loss of the shot blocks by now and had opened the other package, eating one every time I hit a walk break at first, and then I rationed by switching to my dates, of which I had five to spread out over the race.

We were all clipping along nicely on more of the tree-lined shady residential streets of Mississauga, not yet down to the lake but it didn’t matter.  The shade kept it cool enough and in any case we were only expecting a high of 24C, which is so bearable compared to what it’s like in mid-summer when it’s much hotter than that and humid.

The moment of truth came between 14K and 15K, when the half marathon route veered off from the full:

Where the half marathon and the full marathon parted ways.

Where the half marathon and the full marathon parted ways.

When I did the Scotiabank Half last October, the part where they marathoners had to go a different route really demoralized me because I felt as if there was no way I could do what they had to do. I had to mentally prepare myself for that this time, and also because almost everyone went straight when I had to turn.

I soon caught up to a woman who was walking and listening to music. I asked her how she was doing. She took one of her earbuds out and said,”This is the loneliest marathon ever.” Her last one had been at Disney, and there is nothing lonely about that one. People everyone. Musicians along the side, all sorts of spectators.  Not like that in Mississauga. And we weren’t even halfway home.

Never having done a marathon before, I hadn’t really thought about it until she said it. But when I looked around I could see she was right. There were huge gaps between the runners. Then my walk-break was over and off I went.

At my next walk-break I caught up to another woman who was taking a break.  By now all of our emotional defenses were down. By the time the one minute we were walking together was over I knew that she had suddenly and out of the blue got her period one kilometre into the race. She had to stop at a convenience store to buy some supplies.  She had cramps. And she had had her last period only two weeks prior.  “Maybe it’s peri-menopause?” I suggested. I was just launching into my story of menopause when the walk-break ended and I started to run.

I made a commitment to stick to the walk-breaks as they came along but not to extend them.  I knew that once I started to mess around with the intervals, it would become all-too-easy to add a minute here and two minutes there.  The woman with her period and I played catch-up and pass for at least 15K, right up until I hit the wall at 30K.


At 22K the course went into a quasi out-and-back portion.  There were lots of runners coming towards me who were then turning right (my left, their right).  But I still had to get to where they were all coming from, which involved a 4K stretch through a hot, treeless industrial area, then looping back with a short stretch along the water. This part of the route was, for me, one of the more soulless expanses and it just seemed to go on and on and on. Where in the heck is the turnaround? If I’d studied the map more carefully I’d have known. But I hadn’t, so I didn’t. That whole bit challenged me for almost 7K. The path along the lake felt quiet and idyllic, to be sure. But by then, because of the out and back, I could see clearly that there weren’t a lot of people behind me. Just a handful, nothing like the apparent hoards that were streaming towards me when I first began the “out” part of the out and back.

At the water station at the turn I took Gatorade and water. I dumped the water in my hat and drank the Gatorade. There was a band of drummer on the corner, about 6-8 older men in uniforms of some kind all playing different types of drums. The beat  boosted my spirits for a few moments, much-needed after the ordeal I’d just completed over the past 7K.  It seemed like a good time to use the bathroom, what with no line-up and the band of drummers.

I went into the port-o-pottie, probably more for the rest than anything else, and it turned out that I really didn’t need to go.  45 seconds wasted, but it was nice to be off my feet for a bit.

When I got out into the sunlight again, my friend with her period was just passing me.  Then there was a hill. And as I approached the 30K marker, I looked at my Garmin and saw I’d been out there for close to 4 hours already. I did a quick mental calculation and it became clear to me that there was no way I was going to make 5 hours, and I would be pressing my luck even to make 5:30.

That’s when I got a serious case of the “fuck-its.”  30-32K were the lowpoint of the event for me.  I gave myself a break and take an extended walk-interval and tried to get a more positive attitude. An older man running in sandals passed me as we entered another residential area that would eventually take us down towards the lake. We greeted each other and as he passed me he said something about having long come to accept the fact that he’s slow.


At 32K I was about 4:30 into it and I had no idea how I would squeeze out another 10K but I kind of knew I was going to, one way or the other. By now, the woman with her period was out of reach. There was no way I would catch her again. The guy in sandals was still in sight.

Somewhere in this stretch the pylon truck started coming along to collect the pylons. I have to say, if a race has a stated limit and that limit isn’t past yet, and if you are within the pace that they said is required, then I just don’t think they should be collected the flipping pylons ahead of you. It’s demoralizing and it also makes it difficult to know if you’re going the right way.

From 32 to 38K, the route took us down into the park along the lake twice. By now, because remember it was the first beautiful weekend of the season, people were out in droves. Not spectators, just people enjoying their Sunday in the park — kids on scooters and skateboards, guys kicking around a soccer ball, families barbequing and picnicking, women and men out for their long Sunday run (not in the event!), couples strolling, people walking their dogs — you get the picture.

Although a few people encouraged me as I slowly passed them — they said stuff like “good job” and “way to go” — at this point I was having struggling with “when is this going to be over” and wasn’t in much of a mind to be able to interact all that much. I smiled and said thanks when I could, but in the end, I just wanted it to be over.

The 39K sign was the last one I saw. I was desperate to know how close I was to the end and people kept saying, “you’re almost there,” but either they removed the rest of the markers (bad form) or they never had them there in the first place (worse form).

The final 2K took me past the Port Credit marina, where I had fond memories of spending some time on a friend’s boat with Renald one year, along a pretty boardwalk and then into another lakeside park. This time, tons of people with race bibs and medals, adults and kids both, were streaming towards me leaving the finishing area. I guess they had a kids’ event at some point before the marathon was over, so it was just packed.

These people especially were telling me I was “almost there.” But I honestly had no idea at that point what that meant.  One kid, who had to be under 10 and I have no idea what kind of coaching he is used to but it must be fierce, hollered at me as I approached him, shouting “let’s go!” as if he was a drill sergeant and I was in boot camp.

Finally a guy said, “less than 500m” and then another guy said, “less than 400m.” Somewhere over that home stretch I passed the man running in sandals, both of us as if in slow motion.  I could see the finishing chute and I actually managed to pick up my pace a bit for a little burst at the end because I just wanted it to be over as fast as possible.  As I entered the finishing chute and ran towards the arch to cross over the timing mats, I started to sob a bit.

Then I noticed that there were race photographers all trying to capture my big moment. When I got married I sobbed all the way down the aisle and I have to say, the photos from that “special moment” aren’t pretty. I remembered that. So I pulled myself together. It’ll be something between a smile and a grimace I’m sure.

I had enough energy to throw my arms up, victory style, as I crossed the line.  I got my medal and then I put the wrong foot up on the step for the timing chip guy to remove my chip. He’d clearly removed enough chips that day and was probably annoyed at the late finishers, so that didn’t amuse him quite the way it amused me. I don’t think either that he realized how hard it was to get my foot up there in the first place. Anyway, I got the other foot up and he snipped the cable tie and took the chip.

As I made my way along, I was surprised that Gabbi, Mary, and Miriam had all waited around for over three hours after the half for me to get to the finish line. They all came up and congratulated me and hugged me and said how awesome I was.

The kids had eaten all the bananas (who needs a banana after a 2K fun run?) — I think the race organizers should do better to make sure that those of us who limp across the finish line after hours and hours and hours and hours and hours get a banana. Anyway, I got a bagel and a box of cereal and Mary gave me half of her banana. And I had a Clif bar in my pouch.

In the finishing area, water in one hand, box of cereal in the other, medal around my neck.

Gabbi offered to drive me back to my hotel. Her car was about 2K from the finish line and they kept reassuring me that it was a good thing to keep moving my legs after such a long run. I knew that but still. Longest 2K of my life, from the finish area to Gabbi’s car. Grateful nonetheless.

Time: 5:50

Would I do it again: too soon to say for sure, but I’m leaning towards a “no.”  Still, here I am the next day, with my race t-shirt and my medal, feeling pretty pleased to have completed an epic run, still smiling.

In my orange race t-shirt with my finishers medal.

Halloween Haunting 10K Race Report: Working the Witch’s Magic for a 10K Personal Record!

Hocus pocus!

Hocus pocus!

On Sunday I ran my last race of the season, the Halloween Haunting, my third 10K since the spring.  I did this one for the sheer fun of it. They had a kiddy 2K, a 5K, and the 10K. Lots of people from Balance Point Triathlon were taking part.  And with the Halloween theme, people would be in costumes.

I’m not one for dressing up, but at the last minute I took a trip to the Dollar Store and spent $7 on stuff for a witch costume–a red pointy hat, a “sexy witch” dress (that’s all they had), and a spider ring.  That was my gesture toward the theme.

We gathered in Springbank Park for the latest start time I’ve ever had for a race: 10:30 a.m. The 5K was an hour earlier, so by the time I got there, the competitors in that race had either arrived back already or were coming in.

The 10K was just two rounds of the 5K loop.  I ran into Gabbi, the Balance Point coach, and her sister and niece right away when I arrived. They were all dressed up as zombies.  Penny and Esther who I’d done the Kincardine Women’s Triathlon with ran the 5K together, looking groovy, as if they’d just walked in of the set of the play, Hair (they claim not to have coordinated their costumes).

A very stiff north westerly wind threatened to blow my witch hat right off of my head. After a bit of milling around, a last minute trip to the port-0-potty, a quick warm-up  as recommended by Gabbi (because yes, it does usually take me about 2-3K to find my stride), and a few photos, we took our position at the starting line.

I love these local events. The announcer was the leader of my very first “learn-to-run” group (spring 2013!) and it felt good that he remembered me from then.  I ran into a couple of colleagues from the university, a client of Renald’s, and a woman I knew from yoga. Lots of BPT members were there, whether or not they were racing.  It just felt like home.

Whereas for my first 10K I was a bundle of nerves, this time I felt calm and as if nothing was at stake.  And then we were off.

I went out of the gate with the crowd, a bit too fast at about 5:10 per km. Honestly, I’ve never kept up a pace like that in my life.  So I pulled back and settled in at about between 6:15 and 6:30 km for the rest of the race. I decided that this time I was going to push myself in the hopes of achieving a personal best, which meant beating my previous best time of 1:07:46. I’d calculated that if I maintained under 6:30 and hardly took any walk breaks, I could do it.

The people who are fast at 10K are so incredibly fast. The course involved two loops of a 5K, and each loop had a switchback portion so you passed the people ahead of you. Some of the young guys from the Distance Club passed me going in the other direction before I even reached 3K.  These same speedsters passed me again before I got the halfway point. The leader finished his race in just under 31 minutes!  My 5K split was more than that!

But the magic of it all was that when I hit that 5K point, I said to myself, “only 5K to go!”  Now, a year ago, 5K was about all I’d ever run. It might as well have been a marathon.

In any case, I didn’t set out to be a champion, just to break my own personal record.  And break it I did!  I seemed to be racing with a bunch of people who didn’t take walk breaks. That’s the difference between the Runner’s Choice approach and the Running Room approach. Runner’s Choice sponsored this race. Their clinics are geared towards continuous running. The Running Room uses 10-1 run-walk intervals as a fundamental part of the program.

Lots of people encouraged me along the way.  The red witch hat made a difference, gaining me some enthusiastic support.  By the second loop, the felt hat got a bit much and I ended up hanging onto it most of the way. I had my music ready to go, but after about three songs, I opted to shut it off and listen to the sound of my feet hitting the pavement and my breath.

At one point, running alongside the river, a flock of geese flew overhead. Another flock of at least 80 geese were sitting in the river and took off, all noise and splash and flapping wings, as I passed by. That made me think of the Mary Oliver poem, “Wild Geese,” (which is brilliant) and the lines “You don’t have to be good” and “the world offers itself to your imagination / calls to you like the wild geese, harsh and exciting / over and over announcing your place / in the family of things.”

I wasn’t running with anyone else at that point (or really at any point in the race), and something about that moment with the autumn air and the geese taking off from the river, and the changing trees, and knowing I only had 3K left to go, I fell into a rhythm that felt solid and strong. Renald had read something to me in the morning about “effortless success” and those words flowed into my thoughts as I ran.

I’d planned to pick up the pace with 2K today, just after the turnaround. By then, I passed a few people who had passed me early on. I took a very short walk break of about 20 seconds to drink some water, and then I blasted it for all I had left. My Garmin was telling me that if I could just keep up or increase my pace, I would be able to come in under 1:06.

Gabbi was cheering me to the finish line. When I crossed the finish line I hit “Stop” on the Garmin.  Personal record.

Official race time: 1:05:56.

What this says to me is that the goal of a sub-65 minute 10K is actually achievable. Since the beginning of the season, I’ve taken close to 5 minutes off my 10K time.  And I honestly feel as if I’ve not hit my top speed or endurance yet.

So far, each time I’ve run a 10K race I’ve achieved a personal best. I know this can’t continue indefinitely, but I’ve set it as a goal to break 1:05 next time. I think I can do it, even without my witch hat and halloween hocus pocus!


Tracy’s First Half Marathon: A Whole Lot of Fun

Biting into my medal at lunch after the race.

Biting into my medal at lunch after the race.

Everyone always says there is no point if it’s not fun.  But seriously, “fun” is an odd demand to make for endurance races. There are lots of great things about the challenge of endurance events. They’re satisfying. They create that adrenaline rush. They show us what we can do.

But fun?  I don’t know. Before Sunday I might have thought that to expect it to be fun might be, well, a bit unrealistic.

But fun it was. Here’s my race report for the Scotiabank Toronto Waterfront Half Marathon.

The Night before the Night before

Anita told me that her coach told her what apparently is a secret that escaped me until now: the night before the night before the race is more important than the night before.  Since this little gem fell into my possession in time enough for me to plan appropriately, Renald and I had a quiet night in on Friday, two days before the Sunday race.

I cooked an elaborate meal (Spaghetti Squash Mexicana with Pineapple-Avocado salsa) and baked a coconut-lemon cake (because I promised to bring a vegan to the family gathering in Toronto in celebration of my 50th birthday the night before the race and Veg Out was unable to cater it for me by the time I called them). Cooking complicated things from scratch is a thing I do when I want to relax and empty the mind.

By the time I took out the cake, the stress of the short week behind me had dissipated. I crawled into bed and pulled off one of the best sleep’s of the year–as challenging a feat at this time of life as a half marathon.

One Day until Race Day

Rob and Anita picked me up for the 2 hour drive to Toronto. Anita kept us occupied by reading the “Race Etiquette” sheet that she’d printed from the website. There were lots of rules, from things like “Run or walk no more than two abreast” to “Don’t put loose change in your jacket pocket — it is very distracting for other runners around you.”

There was a detailed account of how to approach hydration stations, for example, “Throw your used cup to the side of the road as close to the hydration station as possible. Drop your cup down by your waist so you don’t hit/splash another participant.”

Rob dropped us off at the Race Expo so we could pick up our kits.  With 20,000 participants in the race and mandatory pre-race day kit pick-up, the expo gave us a sense of what the starting line would feel like the next day: crowded.

The cake and I survived.

Onward to  meet my god-daughter who drove me to the family get together where I got to spend time with loved ones whom I see all too infrequently. After a few hours of fabulous company (I’ve got great relatives) and an abundance of excellent food, my cousin dropped me off at my hotel, where I arrived just at the same time that Rob and Anita were getting back from dinner.  I got my cookie (Doubletree), room-key, a late check-out, and by the time I was done at the front desk Rob had brought my suitcase up from the underground parking.

Anita and I made a plan to meet at 8:20 a.m. to get to the start line for 8:45.  I had the time etched into my mind when I got up to the 8th floor. When my room key failed to open up room 820, I checked for my room number again.  817.  Oops.

I like to lay out everything I will or might need the night before a race, from clothing to race bib to accessories to breakfast. I never ever rely on a hotel for breakfast on a race day.

I spent a little while after that obsessively checking the weather. The forecast was partly cloudy and a cold 3 degrees Celsius in the morning. I missed the memo about bringing throwaway clothes to toss to the side of the road (later to be picked up for charity) as conditions warmed up through the race.  So along with my capris I had a tank, two long-sleeved layers (to be tied around my waist, not thrown aside, if necessary), gloves, Buff for keeping my ears and head warm, and gloves. Other essentials: Garmin Forerunner to give us our 10-1s, water and fuel belt, new belt for phone so we could take some pictures, shot blocks and gels, sunglasses.

Some of my stuff -- in the end the cold temperatures determined that Buff would come with me and the hat wouldn't.

Some of my stuff — in the end the cold temperatures determined that Buff would come with me and the hat wouldn’t.

Bedtime.  Alarm set for 6:30 a.m.

Race Day

My stomach is the only way I can tell I’m nervous on race day. Even if I feel totally calm, I have to force down whatever food I need to eat and I need to spend a bit of time in the bathroom.  Sunday was no different.  I made up my cereal and even drank a real coffee (I only ever do this before races, and even then, only sometimes).

I kicked around the hotel room for about an hour and a half after my shower. It gave me enough time to eat, drink the coffee, journal, meditate, stretch, shower, and go into a state of frantic indecision about how many layers to wear, whether to wear the cap or the Buff.

Anita (in her throwaway hoodie) and I (in my Buff and not throwaway top) at the starting line. As someone remarked when they saw this pic, we are the only two who are smiling. Yes, it was COLD.

Anita (in her throwaway hoodie) and I (in my Buff and not throwaway top) at the starting line. As someone remarked when they saw this pic, we are the only two who are smiling. Yes, it was COLD.

At 8:20, with my three layers and the Buff, I met Anita in the lobby and off we went to find the purple corral. That was the corral we were assigned to based on our estimated finishing time of 2:30.  Yes, it’s not overly ambitious, but hey, running 21+ K is ambition enough for me.  The streets were teaming with people. Our corral was near the end, way back from the starting arch. You couldn’t even see it from where we were standing, shoulder to shoulder with others who planned to run a similar pace.

We knew we were in the right place because we were very near the 2:30 continuous pace bunny and the 2:30 run-walk (10-1) pace bunny. Though we didn’t choose to run alongside the run-walk pace bunny, we did keep her in view for the whole race.

It’s tough to wait around on a freezing morning when you know full well that you’ll be warm enough soon, but there’s nothing you can do to warm up right then.  Start time was 8:45 a.m., but the purple corral was far enough back that we wouldn’t hit the starting line for another 20 minutes after that.

We began to move forward, walking then stopping, walking then stopping. The red and white balloon arch came into view.  Walking, stopping, walking, stopping. And then we crossed over the timing mat, I hit start on the Garmin, and we began to run.

Anita and I had agreed to keep to a 10-1 system for most of the race, aiming for a 2:30 finish. That meant that we need to sustain slightly better than a 7 minute/kilometre pace to accommodate our walk-breaks.  She is a self-described pace dominatrix. I, on the other hand, get carried away by the moment.

Running through the streets of a major city with thousands of other people is just the sort of “moment” that gets my energy up. Enthusiastic spectators lined the side of the road. When we ran west on Bloor Street past Varsity Stadium, the University of Toronto cheerleaders waved their blue and white pom poms as runners sped by.  The crowds on the side of road thinned out a bit as we headed south, but there was never a quiet stretch with nothing. We passed reggae bands and showgirls, people holding up signs telling us (well, not us specifically) how awesome we were, and a few stunned pedestrians trapped on one side of a road that the constant stream of runners rendered impossible to cross (I guess they forgot about the race).

Anita and I chatted and checked with each other as we went.  We skipped the first walk break, still finding our stride and not quite yet settled into the right pace.  We passed by the first hydration station as well. The first 5K just whipped by, hardly even noticed we were running.  We passed by the Princess Gates at Exhibition Place (that’s where we saw the showgirls) and headed west along towards the waterfront. By the time we got there, people ahead of us were coming back the other way on the lake side of the boulevard.

Impatient runners shuffled from side to side as they withstood the long line-ups at the banks of port-o-potties at regular intervals on the course. You have to know that if someone is lining up in the middle of a race, they really need it. Anita and I ran on, thankfully neither needing a potty break at any point during the race.

I felt strong and happy.  Anita was also having a good run. The signs for each kilometre just kept on coming. No sooner had we passed 10 than, hey, there’s 11.  We stayed on pace.  The run-walk pace bunny had a crowd around her. We would pass them as they took their walk-breaks and then they would pass us as we took ours. After skipping the first two, we settled into 30 second breaks for a few rounds. From about 10-16 K we stayed fresh by taking the full minute.

It was in that stretch that I started reaching for the Gatorade when it was offered.  On our walk breaks I popped a couple of shot blocks.  But still, I felt strong. I can’t tell you what we were talking about, but Anita and I kept chatting. We sometimes ran into others from her running group who’d been training for about the same pace. With them, the spectators, the happy pace bunny and her crew, the perfect pace, the lake — you could feel the love.

And then we hit a bottleneck at about 18K where the marathoners split from the half marathoners and everyone seemed to get crunched into a lane that was too small.  The congested roadway was just one source of distress. I felt immediately exhausted when I thought of the marathoners who still had more than half their race to go.

The energy began to drain from my legs. At that point, I had to stop talking.  My smile was well and truly gone. I know this from the professional race photos that I have the option of purchasing if I want — no smiles.

Where earlier, the kilometers seemed to collapse into one another, now, the final stretch felt endless.  At about 2K to go, Anita said, “We don’t have to talk anymore,” which I’d already stopped doing anyway.

We had been opting for shortened walk-breaks for a while, reducing them to 30 seconds so we could keep to our pace. We still had the walk-run pace bunny in view, and when we dropped down to the 30 second intervals we passed her and she didn’t quite catch up.

Approaching Queen’s Park and City Hall, Rob called out from the side of the road. He waved and snapped some photos of us and urged us on.

Anita and I coming to the last few hundred metres. Okay, so I had a little smile  left. Photo credit: Rob Stainton.

Anita and I coming to the last few hundred metres. Okay, so I had a little smile left. Photo credit: Rob Stainton.

Just after we saw Rob, the sign said “500 metres to go.” Then 400, then 300, then 200 and 100. The last few kilometres my breathing got more labored. Anita said later that it wasn’t obvious that I was struggling, but I honestly had to talk myself through those final hundred metres.

And then we crossed the finish line in just under 2:30. We kept walking as we passed through the finishing chute (that was one of the rules–keep moving when you get to the end).  I had no idea we were getting medals from this race, but we did get the best finishing medal I’ve seen so far in my short racing career. We grabbed a foil blanket, a cup of Gatorade, and a bottle of water.

The temperature hadn’t got much warmer, so as soon as we stopped running we felt the chill. The foil blanket blocked the wind and made a remarkable difference. We kept following the crowd–and it was a crowd–to the food. We exchanged the voucher at the bottom of our race bibs for a plastic bag that contained a banana, a few pieces of flavored melba toast, some gummies, and a breakfast pita. Nom nom.

After the race, with foil blankets and food bags.

After the race, with foil blankets and food bags.

We tried to find Rob in the swarms of people but had no luck.  Rather than stand around and freeze, we pulled our foil blankets around us and walked back to the hotel.

Thank heavens for the late check-out and a hot shower.

Time: 2:29:13



Race Report: Because Doing the Olympic Distance Once before I Turn 50 Just Wasn’t Good Enough!

Starting the 10K run after the swim and bike on Sunday.

Starting the 10K run after the swim and bike on Sunday. Photo credit: Sam.

Last Sunday at Lakeside I did it again. Right up to the day before it was one of those “if I hadn’t signed up I wouldn’t be doing this” kind of things. But I did sign up and I said I would do and Lakeside is where my club trains.

And now I have one more Olympic distance triathlon to my name: 1.5 km swim, 40 km bike ride, and 10 km run. Bam!

You may recall (or not, but I do!) that I struggled through the Bracebridge course after the swim–a hilly bike ride and a hot run. But I finished and that felt good.

Lakeside is flatter and the weather was cooler. The organizers changed the start time to an hour later because of the temperatures. And they waited until about thirty minutes before the race to announce that it wasn’t going to be wetsuit mandatory (but they strongly recommended everyone wear a wetsuit). My coach brought me some arm warmers so I wouldn’t get cold on the bike ride. So yeah.

A couple of days before the race I told Sam I was dreading it. She said, “it’s flatter and cooler–you’ll do better!”

I can honestly report that I did do better. Kind of. I improved my time in all three things. I shaved just over 2 minutes off of the 1.5 km swim. I managed to finish the bike 6 minutes faster. And I cut my run time by 2 and half minutes. T1 was ridiculously long as I struggled to pull the arm warmers over wet skin and took some extra time to towel off so I wouldn’t be cold. 4 minutes and 50 seconds for T1 (as compared to 3:23 in Bracebridge).

It was all enough to get me to the finish line third last of those who finished (there were also three DNFs and I wasn’t among them!).

I’m going to do something a bit more random than a detailed race report, because, let’s face it, a race report from the person who finished third last just isn’t all that exciting. So here are some reflections:

1. I was so thankful that my friend and colleague, Chris, was racing with me that day.  We travelled together and gave each other pep talks. Sunday was Chris’ actual birthday (52 and she totally rocks!), so the mood was kind of celebratory.

2. Thankful too that I joined Balance Point Triathlon Club this summer and decided to race on our home course. We train there and it makes a difference to be in a familiar place. I was totally relaxed even though I experienced some resistance about wanting to do the race. Being a member of the club meant that I knew lots of people who were there. Club members who weren’t racing had volunteered to help out, so I encountered encouraging words from people I train with all along the course.  And of course, Gabbi the coach reminded me that I could do it, and brought those cool arm warmers that made a huge difference on the bike ride.

3. The Swim. I can’t say enough about how much I am enjoying swimming. Whereas last year when I did the Give-It-A-Tri at Lakeside I had something like a panic attack at the beginning of the swim that made me totally short of breath, gasping for the entire time, this year I felt relaxed and I fell into a nice rhythm almost immediately.  Training with a coach has helped me develop techniques to go into various swim “gears.” These have a lot to do with different breathing patterns.

My favourite race day breathing pattern is to breath two in a row on one side, then on the third stroke, then two in row to that side, then on the third stroke again. I don’t know what it’s called but I like it a lot. When I really want to kick into high gear I breath every two strokes. Training in the open water through the summer has also improved my sighting on the swim. Not having the blue line on the bottom of the pool makes it really easy to go off course.  Learning to sight without breaking speed and rhythm have really improved my swim times.

4. The Bike. Still not loving this part of the race, and of course it’s the longest bit of the course. Though I sometimes see 40 km an hour on my bike computer, I’m usually somewhere between 20-30, and in the end my average speed on the bike for this race came out at 21.8 km/hour. It’s clear to me that the bike is my nemesis. I pass no one on the bike and pretty much everyone in the race, even those well behind me after the swim, blast past me. It’s demoralizing to see zero improvement and I get that I am starting to sound like a whiny child whenever I talk about the bike. Sam has been encouraging me to ride with a women’s intermediate group on Thursday evenings through the fall, but their pace is usually about 28 km/hour. Though the coach says they will slow down if a slower rider joins them, there is no way I’m going to be the one to slow a group down by that much.

Anyway, on race day, I hauled on those arm warmers and jumped on the bike. Knowing that I wouldn’t be making any big progress on the bike that day, I used it to practice different techniques, play with the gears, work on my confidence on hills, and even commune with the natural world (it’s a nice rural course and by mid-morning, the weather was kind of pleasant).

I probably need to learn to suffer more on the bike.

5. It was great when I got back from the bike because Sam and Kim and our friend David were all there at the dismount line, along with Chris’ kids and her partner, Emma, cheering me on. That bolstered me a bit for the run, though truth be told the idea of running 10K after that bike ride seemed incredible to me.

6. The run. Well, as incredible as it seemed, I did it. By the time the run started the weather was actually perfect running weather. Not too hot, but not cold at all. I took the arm warmers off shortly into the run. The course at Lakeside is two 5K loops.  I suffered serious quad cramps over the first 2 km.  At the first water station, one of the speedsters I train with encouraged me to “push through the pain.”

When I finished the first 5K loop, there was a guy there directing people to the finish line.  I said, “Not me, I have another loop to do.”  He said, “Really?” He seriously looked flabbergasted. By this time the people in the next race (a Give-It-a-Tri that started three hours later) had already begun the run.  The last 5K was a psychological battle, not to finish — I knew I would finish — but to keep running. By this time, I just wanted it to be over. My quads cramped up again at about 6K, and I felt like I was hitting a wall. I tried some Heed at the water stations and sucked down a gel, but I was well and truly out of steam.

I got to the finish line and choked back some sobs as I approached. When I crossed, I saw no one I knew and that felt kind of good, actually, because I had nothing left for anyone. Sam et al. had long since gotten back on their bikes for the long ride home.  Chris was still there with the family and I caught up with them a bit later.

I found the food tent and filled a plate with banana pieces and pretzels and then sat myself down at a picnic table.

7.  I don’t know when it happened. I think it was some time during the last leg of the run.  People were encouraging me by name — this is why I love the fact that they have first names in HUGE letters on our race bibs — and I was chugging along.  And I had a surge of pride and satisfaction in what I was accomplishing.  If I look back at two years ago when Sam and I started our fittest by 50 challenge, I never for a minute would have thought I could complete an Olympic distance triathlon (or even a sprint distance, really) before my 50th birthday!  And here I was, doing it, just 10 days before the big day. Look at me!

Lakeside finish

Time: 3:44.28.5

Next up:  Toronto half marathon with my friend Anita on Sunday, October 19th.

Going the (Olympic) Distance

After the race: happy me!

After the race: happy me!

Sunday was the big day!  The day of my first Olympic Distance triathlon. Ever since last summer, this has been my “fittest by 50 goal.”

I trained. I gathered up some support–both of my parents and Renald dragged themselves out of bed in the dark so they could come cheer me on. I checked out the course ahead of time. I signed up way in advance, specifically choosing the Bracebridge Triathlon because it’s reasonably close to my parents and the timing was right.

And still I had my doubts.  See my post on wanting to quit but not quitting.

I definitely wanted this behind me before we left for our summer vacation to the Grand Canyon and then on to Burning Man.

It was a clear, hot, and sunny day, not the least bit humid. We made it to Annie Williams Park, a grass-covered picnic area on the river, before 7 a.m.  My nerves settled into my stomach half way there, and I had to run from the car to the bathroom before I could even think of getting my stuff ready or checking in.

By the time I got back to the car, Renald had my bike unpacked and my bag ready to go. I pumped up my tires–a well-formed habit I’ve gotten into doing before every single time I take the road bike out.  I grabbed my bag and wheeled the bike down to the registration area where I picked up my bib–#335–and my t-shirt (I should have signed up for the cap).

As I entered the transition area, I heard someone calling my name. I turned around and it was one of the guys who trains with Balance Point Triathlon, the club I swam with through the winter and joined for the summer. I wear a club suit when I race so it was easy for Kevin to pick me out of the crowd. He is a fast swimmer and, as I found out later, a fast cyclist and runner as well. He acknowledged my understandable nerves and assured me that I’d be fine.

I’d driven the bike course the day before. I would have liked to have ridden it, but it didn’t seem like a wise thing to do within less than 24 hours of the race. It’s a hilly course with lots of different kinds of ascents and descents–from short and steep to slow and steady.  I’ve gotten over my terror of hills, no longer regarding them with complete dread. But the course did kind of scare me. I knew I’d be taking it slow.

I set up my transition area in the way I’ve become accustomed to, laying everything out on a navy blue towel, folded in half beside my bike.  Like this:

bracebridge1I folded my wetsuit over my racked bike and went out to chat with Renald. The announcer kept reminding us there would be a pre-race meeting near the water at 8 a.m. to explain the “time-trial start” for the swim. Because it was a narrow course on a river, we were going to go in five-second intervals in order or our bib numbers (which were assigned by age).

With about 5 minutes to go until the meeting, I slicked myself up at key points with Body Glide and wriggled into my wetsuit, up to my waist.

Athletes were already in the water doing swim warm-ups.  My parents arrived, lawn chairs in hand, just when the meeting was about to begin. Renald set them up in a prime location at the swim finish.

The time-trial start meant lining up on the dock and then in the water, 50 at a time, when the announcer called your group.  It’s a bit more nerve wracking than the typical start in three waves because it involves a lot more waiting around after the race has begun.  The fastest athletes were at the very front, the elites competing in the Ontario Championships and seeking a spot on the Canadian national team.

Since my group wouldn’t be called for about 15 more minutes after the start, I waded into the river for a practice swim. The bottom was oozy and soft, the water briny and dark. Not my favourite conditions, but at least it felt warm. No alarming jolt when it filled the wetsuit and no problem for the face, hands, and feet.

I hung with Renald and my parents for a few minutes but then felt like I really needed to get my head in the game. Moving closer to the dock, I heard my name again. This time, it was a colleague from the medical school.  I had no idea he did triathlons. He’d done the course a few times, and started talking about the bike course.  As soon as he began to describe the steep hill just a few kms from the start, at Santa’s Village, I felt my stomach drop a bit.

“Have a good race!” I said.

Then my group was called.

Lining up in the water beside the dock for the swim at Bracebridge. That's me with the yellow cap. :)

Lining up on the dock for the swim at Bracebridge. That’s me with the yellow cap. 🙂

The Swim: 1.5 kilometres

By the time I got to the front of the line I didn’t have a lot a time to think.  A 5 second countdown isn’t very long. Just let’s say I’m glad I had my goggles in place because the next thing I knew I was swimming.  I settled into pace after about 50 metres. This is the first time I haven’t had any difficulty establishing my rhythm and my breathing at the beginning of a race. I passed a few people right away.

Then I felt my timing chip coming loose. The strap was dragging and I knew at least part of it had come away from the velcro. Trust me, this water was dark enough that a lost timing chip would be just that: lost.  I ignored it for a few minutes but then I had to stop and check it, for fear of it coming off.  I couldn’t figure out exactly what the problem was, but at least some of it was still stuck together so I was pretty sure it wouldn’t fall off. That little stop probably added 30 seconds because it broke my rhythm.

The swim took us along the shoreline on one side of the river for 720 metres, then we crossed to the other side (about 10 metres) and swam back, down along the other shore to the finish. I sighted regularly, keeping the enormous orange markers in view and on my left.  Green cones marked the turns, and there would only be three of them. The first one seemed to take forever to come into view.  I picked up the pace when I rounded it. I knew I had plenty in the tank for a negative split on the swim. I got caught behind someone on that stretch, having to hold up so as not to get kicked in the face, but I altered my course slightly to find a clear path. I caught site of some gnarly tree branches under the water, which freaked me out (read: irrational fear of things in the water).

I caught sight of the final green marker at the end of the swim, indicating the last turn which would be followed by a short stretch to the shore and the run up to the transition. I gunned it.

bracebridge swim finish


On shore, Mum, Dad and Renald were yelling “Go, Tracy!”  I smiled and ran a bit faster.

Swim time: 33:45 minutes.

Transition 1

I got all flustered in the transition area, despite having mapped out my course visually from the entrance prior to the race. I had to double back out of the duathlon bike area and when I found my bike I looked at everything on my towel and for a brief moment I had no idea what to do next.  Okay. Regroup. I pulled off the wetsuit and dabbed myself off with a towel. It was hot enough that it didn’t really matter if I was still wet.

I just wanted dry feet. So I threw the towel down and stepped on it while I grabbed my socks and pulled them on. Then the glasses and the helmet, bike shoes, gloves.  Things were moving in slow motion (not the best thing for a race).  I unracked the bike and ran out the “bike out” arch to the mount line.

“Come on, Trace!” Mum shouted.

T1 time: the transition times seem to have disappeared from the race results postings, but my T1 was my slowest ever, somewhere in the 3 minute range.

Running out of T1 for the bike ride.

Running out of T1 for the bike ride.

The Bike: 40 kilometres

Here’s the part where everyone passes me.

But I knew that would happen, so I had my own goals for the bike.  They were modest. I was going to use it to build confidence on my ability to make it up hills, fearlessness in letting it fly on the descents, and awareness of cadence and the sensation of “spinning” the pedals, especially the part where you’re supposed to feel like you’re scraping mud off your shoes.

By now the sun had risen high in the sky and it was getting hot. I could give a play by play, but instead, I think I’ll just give you some random highlights.

1.  I DID make it up all the hills. They were challenging. That Santa’s Village Hill my colleague told me about, for example, defeated at least one person in front of me because he was picking himself up after having fallen over trying to make it.  Me? I had to slowly grind my way up, huffing and puffing all the way.  The other challenging hill was a long, steady climb just before the turnaround point.  It went on and on and on. But I had my positive self-talk ready for that one.  I only considered bailing a couple of times.  And then I reminded myself that everyone always tells me I’m built to be a climber. So I repeated, aloud, “I’m a climber, I’m a climber, I’m a climber, I can do this, I can do this.” And I used all the tips I’d been given at the hill climbing workshop, letting up a bit as I came into a hill, then spinning at a high cadence into the climb, doing that mud scraping thing.

2. Drinking and eating on the bike is not my strong point, but I needed to do both if I didn’t want to run into trouble on the run.  I had some food handy in my new and wonderful bike bento box–my homemade endurance gel block shots.  I ate them at regular intervals and drank my water, laced with Emergen-C on the flats.  I practiced drinking while pedaling. But each time I took a drink, I lost time.

3. That demoralizing feeling of being left in the dust.  Other than that guy who fell over and another poor soul who had a flat, I didn’t pass anyone on the bike ride.  But oh, did people pass me! Each time, I had to buck myself up with some positive self-talk and remind myself that my only goal was to complete the race. There were a handful of people behind me — I saw that when I turned around. But yeah, it’s frustrating not to know what to do to go faster.  I spoke to a woman at the end of the race who is the first person I’ve ever talked to who “gets it.”  She too said that she just doesn’t understand how people go faster on the bike. It seems impossible to her that her time will ever improve.  Well, that’s how it seems to me.

4. The last leg of the bike, when I was all alone and could see no one else, and I still had a 10K run ahead of me, and I was well aware that it was approaching noon already and it would be hot, and I knew I’d been out there on the bike longer than I’d planned to  be–that’s when I thought briefly about bailing, and about downgrading my next triathlon in September to a sprint distance. But there is something about having to be accountable on the blog that can really motivate a person. So despite that little melodrama in my head, I kept at it (“I’m a climber, I can do this”) and I will be doing the Olympic in September.

When I got off my bike at the dismount line, mum said, “Wow, you look fresh!”

Bike time: 1:55:17 (I had hoped for between 1:30 and 1:45)

Transition 2

Uneventful except for the fact that the last thing I wanted to do at that point was a run a 10K.

T2 time: under 1:30 (but again, times seem to have disappeared from the website)

The Run: 10K

It was HOT. And despite looking fresh, I felt like I wanted to lie down on the grass in the shade of an old maple tree beside the river.  My run strategy was simple: I would try to keep my pace between 6:30 and 7:00 per kilometre, and that would bring me into the finish line within 1 hour and 10 minutes. I knew I could complete the 10K, it was just a matter of maintaining a decent pace.

I couldn’t keep it quite there.  The course was flat and had some shady bits, but the heat of the day was getting to me. At the water stations, I started to take extra and dump it over my head. That refreshed me for a few seconds each time.

Conscious that I was ignoring the received wisdom of never trying anything on race day you’ve not tried before, I drank some Hammer Heed because at that point I had over 5K to go and was worried about electrolytes. Mistake. Within minutes of drinking the Heed I felt bloated and heavy. This feeling stayed with me, in addition to overheated and just plain tired, to the end of the run.

It was an out and back course, so the people heading back were great for shouting out words of encouragement. I love the fact that this race series has our first names in large letters on the bibs, so you can support one another by name. It makes a difference.

Again, I passed no one. And by then, there weren’t many people left to pass me either. So I ran alone.

After the turnaround, about 10 cups of water over the head later, I noticed for the first time that my shoes were saturated with water. Each time I dumped it over the front of my head, it made its way down to my shoes. Slosh, slosh, slosh. That was for the last 4K.

Running isn’t scary because it’s so easy to walk. Nothing dangerous about it, you just slow down.  But I didn’t want to slow down. I knew my pace was faltering. I started to play little games with myself about making it to that tree or that house or that water station or that distance mark.

John, the guy behind me, passed me at the 8K mark, with the words, “I

wish that said 9K.”  I kept him in sight the rest of the way, but I couldn’t keep up.

And then I was turning into the park again, running down the grassy slope to the finish line.  Mum and Dad and Renald were yelling “Go, Tracy!” and others were saying, “You’re there!”

Run time: 1:18:48

Race time: 3:52:36

Crossing the finish line.

Crossing the finish line.

Of the 348 who finished, I was 343rd.  About six others succumbed to the heat and didn’t make it to the end.  My family greeted me at the finish line, Mum moved to tears by my accomplishment, Renald close behind her.

I did it!  It took a bit for it to sink in. This was the moment I’ve been training for all year. My fittest by 50 goal, accomplished!

I could probably write a separate post about what it feels like to finish in the bottom ten, but for now I’ll just say that those of us who endure to the end are out there a LONG time. Sean Bechtel, the champion, finished the entire course in 1:55:19, almost 2 full hours ahead of me!

I think the thing we most miss out on, us in the bottom ten, is the energy of the crowd.  By the time I got there, everyone had pretty much dispersed. There were still a few people eating pizza and packing up their stuff, but for the most part, everyone was gone.  The excitement of the announcer and people cheering at the finish line and coming in with other competitors is missing. It’s there in the shorter races–I felt it in Kincardine, for example. I love that finish line feeling when there are still enough people around to create that buzz in the air.

But that’s okay. I feel really good about my race day. I enjoyed myself a lot. If you’ll notice, I’m smiling in almost all of the pictures and that’s genuine. It was truly a fun time. And Mum, Dad, and Renald: Thank you for being there! I felt the love!

Next up: Lakeside Olympic Distance triathlon, September 14, 2015.