MEC Race #3 - The Hot Hills of Cole Harbour

It was a humid start to the morning as I awoke to fog and mist but a temp of 15C at 6AM. A light breakfast and easy morning was in order as the race didn't start until 9AM, though I knew I needed to get there early to find parking. And while I did get there 1 hour early, close parking was still a bit of a jaunt. That meant I had to leave most of my warmup gear in the car.

As this was a new course for me, I decided to take my warm up run on course, specifically the first 2.5km portion. It was rolling hills, tight corners, crusher dust and a portion through a grassy path.

Due to the huge crowd that showed up (over 700) things were a little late starting. Eventually we got started almost 20 minutes late and by now the sun was in full shine mode.  The humidex was over 30C and there were no clouds in the sky. A course like this on a day like this is one of do what you can.

Finally the race got underway and a few of us grabbed the lead. As is usually the case, a few runners go out too hard and are soon over taken. All MEC races have multiple divisions starting together. So I tucked in behind the Half marathon leader, knowing his planned pace was going to be suitable for me.

As we finished the first 2.5km section, I was in second place with third right behind. Luckily there were a few shady bits and we all jumped into them as quickly as we could. This was an out and back course as well, so on the way out I was planning on how to run the course back. Finally we reached the 5km mark, I grabbed a little water and took a sip then turned right back, third still firmly attached to me.  Drew in 1st was way ahead and not a concern.

There was barely a flat spot on this course expect for kilometer 5 and 6. And after turning back, you then had to contend with oncoming runners. Everyone was really good though and quickly got out of the lead runners' way. Even though I was breathing pretty hard, third place was breathing harder. Then by around the 6 km mark, the breathing behind me started to get less.  At the 7km mark, I glanced back and saw that I had about a 100m cushion.

Now I will admit, at this point I hurt. The heat was taking its toll. I was now also starting to come upon 5km race runners going the same way as me, so many didn't know I was coming up fast behind them. A few times I had to run through the grass to get around.  At least, though I knew I wasn't alone in my hurt as I finally saw Drew again with about 1.5km to go. I had caught back up to him. I was still too far back, feeling a I did, to really mount a comeback attempt, but it was good to see him. 

I finally made it to the final corner, which was a 90 degree downhill, followed by a final short up to the line. As I got close I could see the time on the clock and I was still sub 39 min on this crazy course. So I pushed through and finished officially in 38:57. Whew. 2nd place overall, top Age Group. My heart rate averaged 178, which is really high for me on such a long race.

Duathlon #2 - Baddeck 2017

So it is always good to keep checking on the dates of races.What was originally slated to be in August of this year was moved to June due to the cancellation of another race. I almost missed the Baddeck Duathlon! But I didn't.

So now in June (in its second year), the Baddeck Duathlon is a great event hosted in a great place. Big Baddeck offers a 22 km paved loop for the bike portion and a tough gravel run for the run portion. The loop is open to cars, but I saw maybe 3 or 4 the whole race.

This year we had a few less people than the first year, but we gained some even tougher competitors up front.  I was looking around and instantly figured I would be racing for 5th place, maybe 6th depending on conditions. And speaking of conditions, what could have been a rain soaked crazy fest, turned into a perfect temperature, low wind, great day to race.

So after all the bike setup, chats and race briefing, we lined up ready to race. Last year I won the first run portion with a rather fast 18:33 5K. I consider it fast because the first 1.2 km is straight uphill. While I hoped to get the fastest first run again, with Corey there, it seemed unlikely. Instead of killing myself, I decided to play things safe and after the start tucked in behind Andreas, who seems to be of a similar speed to me.

We ran up the hill and I felt okay as Corey pulled away. We were in second and third place and I was having no issues keeping up. In fact when there were little dips I had to slow a little bit to stay with Andreas. At the turn around we were still together, having dropped fourth through sixth. Playing my cards, I figured I had a good ability to pull away into second by myself on the final downhill of this run and when we hit the crest of the hill I started off. By the timing mat I had a clear lead over third by 7 seconds. I finished with a 19:13 this time. Looking at last years race, the first run this year was a little long and the first run last year was a little short. My pace was quite similar in both races. I would also say this year's pace might be a little slower due to the road being freshly graded and therefore covered in loose gravel and some areas of soft sand.

I grabbed my bike and headed out quickly (with the second fastest T1). I knew I wouldn't be able to hold off those guys behind me for too long, but I wanted to get a bit into the ride before being overwhelmed.

At about 5km Andreas passed me, then at around 7 km Allan did. I didn't let up and pushed hard, though the first section is all up hill and I waited for the next couple of riders to scream past. But all of a sudden I was approaching the 10km mark (which was also a stop and turn). I dared a look back and maybe 1/2 km behind me was 5th place. Knowing how far ahead I was on the run, I figured this pass was happening soon. But id didn't. I really started to push through the kilometers, knowing that the longer I could hold out, the better my chance of using the second run to repass. But the pass from (what turned out to be Daniel) never came. I rode into T2 in 40:18, just hitting thew 1 hour mark.  This was slightly faster then last year but darn close. 32.1 km / hr average pace and a nice 60.1 km/hr top speed.

 

I wasted no time in T2, for fear that Daniel (now right behind me) had been saving his legs for the final 2.5km run. A 30 second T2 (second fastest of the day) meant I was out and running fast. But man did my legs feel like hell. 

 

Straight to that big hill climb. The second run was basically, up then right back down. I pushed hard last year to catch and pass Kevin at this point. I pushed hard this year to keep my spot. I knew second and third were too far up the road. At the top I hit the turn around (whew) and knew all my downhill run fast experience was going to be needed. I finally saw Daniel in 5th at this point and I had a couple 100 meters on him. I felt secure but didn't let up. 

Soon the finish line loomed, I pushed through and crossed in almost exactly the same time as last year, 1:10. My final run was done in 9:59, 1 second faster than last year. I finished 4th overall, last year was 3rd. But what a great group of guys to fight with. That was all I had in me that day, and I feel good about it. Also I feel like I am finally recovering from the Bluenose Half marathon, which has left me feeling dead.

I have a trail race coming up, then a rest. Back to coaching some great people as well.

Canicross Season is Here! June 2017 (oh and Bikes and Scooters too!)

So this past winter, I started working with my good buddies at DogRunnin' to help begin a race series for people and dogs in the Maritimes. Together we put forth the sanctioning body Maritime Association of Harness Dog Sports or MAHDS, and began the work on getting a race series started.

Now forward to June and our first race was ready to be held. Thanks to sponsors like Nahak, Inukshuk Dog Food, Salomon, Aerobics First and Earth Rated we got the ball rolling (or frisbee flying or Dog Runnin). Also local sponsors for the first race including the town of Truro, and Holiday Inn, Truro were key.

The first race was held in Victoria Park, Truro and included Canicross (running with your dog), Bikejoring (biking with your dog) and Scooter. All based on the concept of sled or mushing, the harness is now tethered to you or your bike and you work as a team to get to the finish.

The weather was great, the course mostly flat and the competitors had a blast.

The next race will be in Shubie Park in July and I am having a blast being involved in helping launch this race series in the Maritimes.  Future races in Moncton, and Halifax are planned and should be announced soon! Until then, check out some pictures and be in awe!

Navy Duathlon 2017

So the Navy Duathlon has come and gone. A local standard for early season multisports that I have been doing for many years now occasionally with some success. As this is the first triathlon of the season as well, the field tends to be on the smaller side,but this year saw a tough battle amoung the top competitors. Due to some confusion for late registrants, we were a little late getting started and it was a cold morning. So that meant a little jog around to keep warm. But soon we were lined up and ready to go.

We were off on the first 3km run leg, though due to the start logistics, it was actually 3.2 km. I knew that Zach was pretty fast on the short stretches and wasn't too sure about Doug, but I also knew that I had to  stay as far up front as I could, even at this short distance, to have a chance at getting a top three spot. I knew that at least 3 of the guys were much better cyclists than me.

I tucked in behind Doug and let him lead us out. I could hear Zach right on my tail but decided to see what Doug could do. Our pace was pretty decent, and I was still breathing fine. By the turn around, we had pulled a lead over 4th and 5th and kept pushing the pace a little more. With 1 kilometer to go I had enough and took the lead. Ultimately I knew this was an unlikely win today, so I decided on a persona victory by at least having the fastest first run. And I did pull a nice little gap. 

I finished the first leg in first place with an avg pace of 3:38.To the bike!

To the bike and to a very hilly course with a lot of wind. It didn't take Doug long to catch me and he did within 2 km. Zach followed a kilometer later. Both are fast enough runners that I knew if I was already being passed on the bike, that first and second was for them to fight over. So I just hoped I had enough of a lead on Greg and Kevin.

The head winds were fierce and annoyingly seemed to be at tight corners and uphill sections. On the plus side the tail winds made for fast sailing as I hit a top speed of over 59 km/hr.

The course was well marked and ultimately rather nice other than the wind. Greg passed me on lap 2 of 4. With only a 5km run it was now not likely for me to  be able to keep the gap close enough to catch him on the run. 1 minutes maybe 2 if I killed myself, but things weren't looking good for the podium. Now I just needed to push hard enough on the bike to keep Kevin off as far as possible.

Luckily he wasn't able to pass me until part way through the last lap. That was not going to allow him long enough of a gap to hold me back on the run.

I came into transition as fast as I dared, had a solid dismount and headed to the bike rack for a quick change over.  I passed Kevin in transition and headed off to see what I could do. By the 1.5 km mark I found the other three guys but they were a sizable gap ahead of me. I pushed as hard as I could and hoped that if possible I might be able to hold on for another fast run. By the turn around I had a sizable gap on Kevin so felt safe there and could see Greg in the distance, but unless he had a massive cramp or something, it was unlikely I could catch him. My avg pace was 31.4 km/hr.

I picked up the pace nearing the finish to come home strong and finished with a second run pace of 3:51. Not bad for off the bike. The run was slightly long. Officially I was credited with the second fastest run by 3 seconds under Doug. The timing, though, included the transition. So it is hard to actually tell, but it seems we were pretty even runners on the day.  Greg ended up just slightly ahead of me with our runs and the bike almost canceling each other.

Total time for me was 1:09:05, fourth place, and second age group. A tough morning's fight for sure.