Chase the Pace 1 Miler 2018

This past weekend I took part in the Chase the Pace 1 Miler. The goal of this event is to have pacers run the track at a set pace, while people try to get a PB. I signed up hoping to finally break 5 minutes (though really this would only be my 4th attempt in 3 years to actually try to do so).

I had hoped there would be a 5 minute pacer, but the closest pone to my goal was 4:50. That is quite a bit faster than I figured I could sustain. So the question was, do I follow that faster pace, drift off near the closing laps and hope to hang in, or go out easier and see if i could make up the time by the end.

I'll be honest, I usually have some sort of a plan, but come the time for race day I was totally without one. Track running for a PB is not my strength and so I was totally out of my element.

One thing I did know though, was to make sure and get a good warm up run in. I did so with Luke. He was going to be chasing his goal of a 6 minute mile (which he got).

Well, it came up to race time, and I got my race shoes on and headed out. Many of the runners had spikes on. I think this probably threw me a little as spikes do help you run faster, and now I wasn't quite sure what sort of speed people would be running.

So having psyched myself out, I basically dropped to the back of my pack and tucked in. For the first 100m or so, we were all together, but soon enough the lead group started to pull away. That left four of us running together with me at the rear. By the end of the first lap we were down on our goal time by 6 seconds. So not a great start.

By halfway through the second lap a small gap formed between our pack. I made the choice to surge past the next runner, then bridge up. The three of us then met the next lap down even more time on the goal. 

As the final corner of the third lap approached, I realized that I wasn't going to make that sub 5 minute mile. But I also knew I could salvage a good finish, with a strong final lap and at least beat the guys I was running with (wink). 

So I laid down a fast lap. I pushed hard and surged even harder coming to the finish. I put a pretty big gap between myself and the three guys behind me. I think my final time may have been 5:08? 

What I learned was that track running and road running are way different. Doing loops makes it tricky to really know your pace. Ideally I would have had a pacer at the pace I was hoping to achieve. I didn't, so it was kind of best effort.  Also, I should have trusted my legs and pushed harder earlier on, my timid start to the run let me down.

Many great runs were had by others though and I still have some speed in my legs, so it isn't like it was a bad day. The Mile will go away now, and maybe next year we can try again. But onto other challenges now.

Thanks for the warmup running Luke, and the great race Bryan. 

 

MacPass Mile 2018 and the Rest of the Weekend

Wow, August already? This hot summer has been trying as far as training goes. I guess in this instance, it is a good thing that my main goal is a Fall trail race where overall speed isn't as important as getting some good time on feet and some hills in. 

So it was Natal Day Weekend in Halifax and that meant it was time for some racing. This year I opted to do the MacPass Mile again, a 1 mile race across the MacDonald Bridge. This is a tough mile as it starts on a downhill, then a steep uphill and finally an equally steep downhill to false flat finish. This race separates into A Women's Race, then a Men's Race, followed by a Girl's and finally Boy's race.  

The heat was gone from the proceeding days and like last year, the rain came. A good steady rain as well. At least it was cool! My main goal is time and not placing, and due to the hilliness of this mile, and the slippery nature of the surface, I didn't want to kill myself, so I didn't try to specifically place well.  

Here we are all lined up, slightly wet, but with a good warmup in our legs (Craig, Jordan and I had a great little warmup run with some strides)

The idea is to head out strong to be able to choose your line and avoid painted road surfaces. But you also have to be careful on the downhill start not to blow out of hamstring or go so hard you trip.

I took the steep climb reasonably easy, saving myself for the downhill. By the top of the hill I think I was in about 8th or 9th place. As I crested the top, I had plenty in the tank and started to pick up the pace. By the mid point of the race I found myself in 4th. 

Now it was all about mental power and holding form. You have to not over stride coming down or the pounding will just drain you before the line. 

I pulled away from 5th place but in no way could catch 3rd. Check out that gap!

As I approached the line, the clock was nearing 5 minutes. I pushed a little extra, but just didn't make the mark, finishing in 5:03. Still that was better than 5:07 from last year and it hurt less. Not bad, considering I haven't done much out right speed work this summer. That was good enough for a 3:08 pace, 4th place overall and 2nd place in my Age Group.

It was also great seeing so many BLT Runners hit PBs as well. Many smiles were shining in the rain.

The new tradition is to gather as many people as possible and head over to the Montreal Bagel place for a treat and chat. This year I opted for the BLT Bagel. Mmmmm.

That fuel was then put to good use as Craig and I headed out to do some hill repeats. No, not those, run up hills fast and stroll down kind. Instead I found a 2 km hill with a 3.7% average grade and we ran up that and then down at an easy pace. My goal was 2 hours of running on hills and this provided that. Craig had to leave after 3 and really only got to run in the blazing hot sun that had come out. My next 3 were done in pouring rain. It was nice having some company for the first bit. 

26 km in total and 2 hours later I was at the Bike and Bean to meet my wife (she did some hills as well). I could literally ring out my clothes. 

I'm not a huge beer drinker, but after close to 30 km of running I figured I could have one. This hit the spot, Nine Locks. 

The next day was a rest day, so into the woods for some hiking we went. Dang it was hot.

So a pretty decent weekend of fun and running and hiking. Oh, and a few moments of feet up and relaxing as well. 

How Was Your Weekend?

So the weather was downright nasty on the weekend. Humid, rain, cloudy, warm. That means retreat to indoors and come back stronger later right? Nah.

On Saturday my friend Sheldon (from Sportwheels) and I organized the second annual Sportwheels 65km Sportive Trail Ride. A nice safe way for riders to get a long ride in that has support along the way and a BBQ at the end. For many riders it is a great way to kick off training for the longer century rides that come in August and September. In total I rode 75km (some added support) on the St Margaret's Bay Trail, had some great chats and met some new people.

Then Sunday it was time to hit the trails to get training for my October Trail Race. I stayed close to home using the Bluff Trail system to get a 15km run in. I learned a few things about shoes on that day, which is why we train. It was also a wonderful day to just get out of the daily grind and into nature.

As I sit and drink coffee in my air conditioned office, I do think, dang, it would be great to get outside. 

Aylesford Lake Triathlon 2018

This post is a little behind as the triathlon was last weekend, but I had hoped to get a few more pictures before I wrote it up. Alas...

Well anyway, I love this Triathlon and this year it was almost cancelled, until 2 great guys stepped up and made it happen. Thanks Jeff and Andrew.  This year I opted to go back and retry the Standard Distance (1.5/40/10) that I had done well at 2 years ago. I don't do a lot of triathlons each year but thought if I was going to do this one, it would be hard.

I arrived and was happy to see that I was presented with the #1 race bib as the official leader of the points series. I also received a special gold swim cap which only the points leader can wear. I'll take these moments when I can.

The lake was really nice and calm, the sky cloudy and the wind low. Perfect conditions. While I am not a strong swimmer, I was feeling comfortable going into this race.

Check out that cap!

Soon the race was off. We ran into the water, or in my case, traveled at an easy pace to get comfortable.  I hit the water and had no issues with panic and just started swimming. Now I did swim fairly wide to the side to start, wanting to ease myself in and soon I had a good rhythm going. two years ago, I was a little faster in the water, but as a non swimmer, it is hard to maintain that without a lot of work. I reached the half way point about 2/3rds of the way back in the field.

I managed to finally get out of the water in 29:43 and in 15th place.  I will admit I had a slower time with my wetsuit this year and that was likely also showing up in my overall time as I didn't rush the transition zone.  When I did get in, I was able to breeze through in 42 seconds for the second faster T1 of the day.

Then to the bike! 

I got a rhythm going quickly and started to catch up with people. This course is rolling hills with a few good climbs. I knew I didn't have a lot of hope catching all the top guys, but I did want to make sure I finished as close as possible to the leader, as this is how points are awarded. 

Sadly I have no pictures, but coming into the end of the bike ride I had worked my way up to 8th place with an average speed of 34.1 km/hr. I blew through T2 in 40 seconds and was off on the run.

The run starts up hill, a steep up hill and on bike legs that feels horrible. Still, I knew that with a little effort I could catch at least a couple more people. About 2 km into the run, I caught up with Craig and could see Paul. I pushed hard and by the end of the first 5K I had closed the gap down to Paul. Finally, at about 6-7 km into the run I passed for 6th and pushed hard again.

Ideally I had hoped to go under 2:20, but I ended up crossing the line at 2:23, 6th overall, 1st Age Group. My swim had been much slower than the top guys, in some cases 7 minutes slower. That is hard to make up. So I am happy I made up as many places as I did. The run was a little long, and I completed it is 41:45, 3rd fastest of the day. 

Overall, quite happy. I had a couple of really ugly training weeks leading up to this race, and while I felt good that day, I think it took a little of my mental game away. Also, heck, recovery from the races I have done in May and June has been rough. Still, I had fun.

This is a great event, I was privileged to be the wearer of the golden cap and can't wait for the next event.

Baddeck Duathlon 2018

Now in its third year, the Baddeck Duathlon is a great event and one I have no issue with driving a distance for. What used to be the weekend of my favourite triathlon is easily one of my new favourite races. 

The weather this year was great, crazy considering how bad the weather in Nova Scotia and Cape Breton in general has been so far this Spring/Summer. Sunny with a few clouds, a light breeze and mid teens temps. Perfect.

This event also has a later start time, so the morning is super relaxed. Eventually though, we all have to meet in the big circle to get our race briefing.

Then it is off to race start, where apparently we have to wait for someone (no names, ha ha). Now as much as I would love to win this event, it is great to see a strong top 10 group of people show up and for there to be a great race. It means I have to push myself, and that is part of what we like doing, right?

Soon we were off. Run 1 is a 5km route on a gravel road with the start being a 1 kilometer climb, before a small dip happens and then the climb continues. It certainly is a hard run, but a hard run is better for me (I guess?). I quickly took second place and watched as first zoomed away. Wow, Tyler was fast. The best part of the run? Possibly when an emu ran up to a fence and screamed at me.  Or possibly when I got to the turn around, still in second, and knew that the big downhill was coming.

I pushed fairly hard on the downhill to make up some time, but in no way could catch first.  Still I came in to T1 in second with a time of 18:04. I was happy with that.

A quick 32 second transition and I was off on the bike for the 22km route around Big Baddeck.

I'm not bad on the bike, but I am certainly not as good as the top guys. So it always comes as a surprise when I get to catch and pass someone. Within a few kilometers I was in first. That was short lived though as within a few more kilometers, Allan passed me for position. Then by 10 kilometers in I was passed by Daniel and Colin to fall back to fourth.

Now I knew that my run, even on a short course could be enough to hold my position "if" I could stay as close as possible to the next few guys I knew would be coming along.  So I pushed and pushed hard. Soo, I looked down and saw I was coming into the finish, still in fourth. This was good news. I popped off my bike, ran through T2, switched to running gear and was off. Combined time was 40:38 and I was still in fourth.

Catching third seemed unlikely, but I knew that the 2.5km second run (same course) meant I couldn't let up.  Also you just never know.

500m in I realized how hard I pushed the bike, as my calf started to cramp, something that hasn't happened to me in years. It was at this point that I was worried I may have to walk and therefore lose my position. The cramp seemed to subside and off I went. The turn around came quickly and soon I was running down hill again.

I pushed it and managed to maintain my spot, zooming through the finish line with a second run time of 10:14. I had clawed some time back from second and third place, but not nearly enough. Still year 2 and I finished in 4th again, though this time 1 minute faster on the same course with similar conditions.  I was pretty happy. 

My overall time was 1:09:30.

Thanks to the organizers for hosting again and the locals for always being welcoming. 

Bridgewater Michelin Tire Trot 5km - 2018

A free race you say? Sure I'll sign up. I said that many months ago and finally that day arrived. The week leading up to it, I wasn't sure if I was going to "race" it, or just run it since many others in the BLT Runners were headed up that way. I mean, I had just finished a tough Duathlon the week before, hadn't really trained for a 5km and well, I was tired. But the few days before I decided sure, let's give it a go.

My goal was "simple." Let's aim to run a sub 18 minute 5km. Based on my results from earlier races this year, I had a sub 18 in me, but wasn't able to show case it. So this "moderate" terrain course was a good chance. And really with a switch to trail running, maybe the last great chance I had.

So a bunch of us met up for a carpool and headed down. Upon arrival, we signed in (super easy) and were delighted with the lovely weather. Or should I say, concerned about actual heat. It was 8:30 and the sun was high and bright.

Sarah and I did a course recon and were happy to see that much of it was going to be shaded, so that was a relief. It meant we could stand around in shorts prior to the race and not freeze.

Okay I guess I'll take the jacket off

A kids 1 km race was held before ours, and it was fun to watch close to 100 kids have a great run.

Then we were up. Run NS gave us some great opening remarks (there were a few issues with the course). Then just like that we were off.

The race starts with a sharp downhill for 200m, the a sharp 90 degree turn, so I knew I wanted to be out in front and not caught up in anything. And based on the course recon, I knew the first kilometer was a gradual decline.

Quickly we left the pavement and hit the crusher dust that made up 90% of the course. A quick glance back and I didn't immediately see anyone, but didn't want to take any risks as I know some people hold back. Then there I was, pushing hard to keep my pace up on the soft ground, occasionally enjoying the scenery, and just like that I was at the turn around.

As I turned to come back, I finally saw the next 2 guys. They seemed to be maybe 20-30 seconds behind me at that point. I am really bad at judging the turn around, so off I went trying not to be caught.

Now I had to go back on a narrow path with about 300 runners coming at me. I must say that most everyone was great at getting out of the way. A few waves and cheers, a few high fives as I pushed along. I appologize that I can't really focus much when racing on individuals, and I certainly can't do a lot of chatting back, so sorry if it looks like I am not paying attention to those cheering.

There were a few groups of runners that I actually had to run through the middle of, but luckily it all worked out. Welcome to out and back racing on a tight trail system.

By the time I hit the final kilometer, I knew that it was looking good for me as I couldn't see anyone behind me. My focus had to go back to not winning but getting a sub 18. So I had to kick up the effort. The soft ground and now consistent up grade were taking their toll. But soon, I popped out of the woods, back onto the pavement and to the finish. A hard kick up the last little incline and I crossed the line with the win and my goal. 17:56 officially. 

I credit the really short shorts with the win

So that was that. A manged to wait at the finish line for many other runners, cheering them home. And so many BLT Runners as well. A quick stop at the local Timmies for a post race coffee with the car pool and we were off to home. 

Now a few more multisport adventures and then it is trail season for the most part (MacPass Mile will likely still show up and maybe another MEC Race). 

Shearwater Navy Duathlon 2018 - Sorry no photos

So as I have done for many years now, I awoke on an early June morning to take part in the Navy Duathlon at Shearwater. The event has been going strong for awhile and combines what is usually the first Sprint Triathlon of the year (as they have a pool) and a Duathlon. Back when I started doing this we would have 20-30 people in the Duathlon, as everyone else was excited about being wet. In later years our numbers have slipped from that peak.

So this year I woke up and the wind was howling. It was June but the ambient temperature was a paltry 4 degrees and with the wind, I fear lower than that.

As I arrived at the race venue an hour before my start time (due to the pool swim it is wave starts) and was greeted by the news that the pool swim was  cancelled. The Race Director and TriNS Officials felt it was too great a risk to have athletes come outside wet from the swim, jump on a bike and probably end up getting hypothermia. So now everyone was in the Du! Competition! What likely would have been 8-10 people was now 104. We were still going to race in waves, so the results overall would have to wait until the end of the day though. 

So the start time came, we had a briefing, we almost blew away and or froze to death waiting to start the race (a few helmets blew away for sure in some of the gusts). Eventually we were off. As the event was 2.5 km run / 20 km Bike / 5 km run, I knew I needed to get off to a fast start to get ahead for the ride. I am a decent cyclist but by no means one of the faster guys out there. And on a hilly course with so many corners, I knew that I would need any lead I could get.

*the distances are the official ones, but each leg was slightly short, so I'll just give my paces / speed

I pushed out at the start and took off, hoping to come in first from the run. I like to do that. At only 2.5km, it was short and fast, I averaged a 3:30 pace and came in first (though officially 3rd as other heats had some faster people).  It was a hard but manageable pace on crusher dust.

I popped off my running shoes, grabbed my helmet and then tried to grab my bike. The wind had made it intertwined with the bike next to it. So after freeing that up, I ran to the mount line and popped on my bike. Not a super fast transition, but at 38 seconds it was okay for 10th place.

I took off on the bike, starting with a big climb to get to the course. Then I started out with a fast first section, which was a tail wind. Then a switch back to a head wind. The wind was brutal, at times you were soaring at crazy speeds (over 50km/hr on the flat) and at other times crawling along at 20 km/hr. Also the cross winds almost knocked me down a few times.

By the end of the ride I was really happy to only been passed by 3 people and held many other at bay. In fact the last person to pass me only did so right near the end, so I didn't drift too far from him. I hit the next transition having averaged about 30 km/hr (slower than previous years, but with good power output for me). I then proceeded to almost zoom through T2 (my shoe had blown away) and got out finally to start the final 5 km run.

I passed the 3rd place (in my heat) runner and then proceeded to turn up the heat on positions 1 and 2. Really though, they had a big lead and at only 5 (really less than 5) km I didn't have a huge chance at catching them.

Eventually with a few hundred meters to go, I had reeling Kevin B in but still cross the line 5 seconds behind him. It was a really good comeback, but he had made up too much time on that bike for me to mount a true challenge. I managed an average of a 3:50 pace for that run and crossed in what would become 7th place overall.

It was a tricky race, not know where you were relative to others, and dealing with the wind, the cold and sometimes the heat. Even the run was tricky in the cross winds. Still it was fun having such a large duathlon field. Hopefully we can get that more often in the future.

Thanks Navy, for hosting for another year.