Early Bird re-cap

I’m sorry for the delay in getting a race report on here. We just got home from Ottawa and the hotel we were staying at did not have Wi-Fi. Although it was initially frustrating, it was also kind of liberating. The hotel did, however, have cable which is a luxury we don’t have. Needless to say, I was glued to the TV.

Anyway, down to business. The Early Bird Triathlon was Saturday and started at 8:30. The novelty with this race is that the swim portion is in a 50metre pool. The water in Ottawa in mid-May is still pretty chilly. The pool is much  more comfortable and controlled – great for first timers.

We arrived at the transition zone around 7am. I raked my bike and organized all my clothes and gear on a towel. For first timers, remember this: untie your shoelaces! Undoing knots is not fun when your wet and under stress. Mark and I ran into old friends and our triathlon coach. It was so nice to see familiar faces! I proceeded to picking up my timing chip and to get body marking. We had to do our own body marking in this race. Luckily, I had Mark with me. After a final pee check, I practiced transition. This always seems a little funny but its worth it. Running into transition with a plan and knowing where you’ve racked your bike will save you lots of anxiety. I also practice how I will put on my clothes, helmet and sunglasses.

Swim

Shortly after 8am we headed towards the pool and waited on the deck. The way the swim operates is through timed corrals. Every racer lined himself or herself in their anticipated finish time slot. I was feeling fast so I lined in near the back of the 10min corral. I hadn’t timed my 500m in the pool during training but figured my estimation was correct based on my 100m. The line moved slowly but I chatted with the people around me which passed the time. Finally, it was my turn. When I was told to jump in, I realized my goggles were not over my eyes – oops! I quickly pulled them down and hoped they weren’t going to fill with water. I started swimming and there was no panic, no fear and no anxiety. I felt great! I did not get tired and continued until the first turn around. This is where things got congested. I caught up with the person in front of me, who was caught up with the person in front of her, etc. The swim was slow and I tried not to touch the feet of the swimmer in front of me. I’m sure she probably appreciated that. My total time in the water was 11 minutes. Slow, but I was not fatigued when I came out of the water. This was perhaps a blessing because the run to transition was 500metres.

 

Bike

My time in transition went without a hitch. It could have gone bad as I put my shoes on before my bike shorts. Pulling up shorts over bike shoes: problematic, will never do again. Once on the bike, I put the pedal to the metal. I had some serious time to make up. I kept telling myself that it didn’t matter if I didn’t place in my age group. After all, I was now at the bottom of a very competitive age group. As I pedaled, I kept passing people. The canal’s Colonel By Drive is mostly flat with two inclinations. Only one of those inclinations is a problem and even then, it’s not so bad. The bike route was 2 loops of 11.8km. I took the time to enjoy the scenery. That route used to be a staple for running and cycling when we lived in the capital. Nearly a quarter of an hour later, I slowed to dismount and ran into transition. My time on the bike was 44 minutes.

Run

The run after swimming and biking always kills me! I knew I had a fairly long incline up ahead just after the 1km mark so I started running slow and steady. I was uncomfortable and unable to push that feeling out of my mind. It seems so easy to do on the bike. I kept going and put one foot in front of the other. At the first kilometre I looked at my watch: 5:00min/km. Wow, was I ever running slowly! Where did the endurance go? I told myself that I had to keep that 5min/km and that I could not go any slower. However, at 3.5km I totally forgot my rule and walked for 30seconds. I had been climbing for a few hundred metres and knew I had to climb for another few hundred more. This little rest helped and I started running even stronger. When I came into the chute, Mark was waiting with two really good friends. I came into the chute with no one behind me and I sprinted to the finish. Run time: 26 minutes.

My overall time was 1 hr 26 minutes (transitions included) and placed third on my age group!

Our celebration afternoon was spent lounging in the Arboretum and taking pictures.

First Triathlon of the Seaon

Saturday will be this season’s first triathlon. Mark and I are doing Somersault‘s Early Bird Triathlon again. Last year’s Early Bird was a huge success for me. I had a personal best on the 5k run and I finished second in my age group. I had trained really hard in the winter and early spring to top my age category and I did. That success continued with a second sprint triathlon in which I placed first in my age group. That second triathlon was during a very busy time for Mark and I. We were getting ready to move our lives to Milton so there is no race report. But you can check out the stats here.

Receiving my “silver” medal at the Early Bird 2012.

 

This year, however, my priorities are completely different. My training focus has been on the half-Iron in Peterborough in July. I haven’t exactly been working on speed on the bike or the run. I have to admit, though, that my bike and run are stronger than they were last year. Hopefully that means a new personal best at the 5k and maybe even on the bike.

Of course a return to the Early Bird means a return to Ottawa! Mark and I are really looking forward to being back in the city we love. We have a few plans but we are also looking forward to taking things easy and at a relaxed pace. There are a few vegetarian restaurants we want to visit, a few parks that are perfect for lazy afternoon lounging and some friends that desperately need catching up.

When traveling, I always make a list of stuff I need to pack. Now there’s a triathlon involved, that list is even bigger. I enjoy triathlon but it’s so tough to remember everything you need for race day. It’s a far cry from simply a road race where one only needs running shoes, sun glasses and maybe a watch.  While I’m waiting in transition I always feel as though I am missing something. If you need some tips for the days leading up to a triathlon, you can check out this list I compiled last season. I find it always helps to lay out all your stuff the night before and, of course, at your station before the start of the race.

I will have a full report about the Early Bird shortly after the race. I cannot promise that the report will be too quick, though. I do have all of Ottawa to enjoy in a short period of time.

Chocolate Race Recap

The day of the Chocolate Race started early. Mark hopped on his bike to ride to St Catherines and left shortly after six. His ride was supposed to take him just over two hours. I resolved to leave shortly after seven which would put me in St Catherines around the same time Mark was expected to arrive. The morning was exceptionally windy. I was praying that the wind would die down at the start line. The race started at 10 which meant I had to carefully plan out my eating schedule. I ate half of a banana around 6:30 and prepared a bagel with peanut butter and jam which I would eat around 8.

I packed all my stuff and jumped in the car. This was my first drive by myself down the 403. Thankfully, it was Sunday morning and there wasn’t too much traffic. I arrived at the expo shortly after eight and picked mine and Mark’s race kits and waited. And waited. And waited. The time was now 9:15 and Mark was still nowhere to be found. He hadn’t called or texted which meant he was still on the road. I was starting to get anxious. I really did not want him to miss the race. I waited as long as I could. At 9:43 I started to walk towards the start line. I left his race kit in the car and texted him the directions to find the car. Hopefully he would get there in time. As fate would have it, as I walked towards the start line, I decided to take one last look behind me. There he was. A cyclist all in black with a white helmet. I dashed towards him and pointed to turn around. I directed him to the car. Mark quickly got changed while I placed his bike in the car. It was a made dash. When he was all ready we ran back to the start. With four minutes to spare, we made it! Mark made his way to the front while I stayed behind him a few rows. I was expecting to do well but I didn’t want to be at the front.

The gun went off and I started passing people like it was nobody’s business. The terrain was half trail and half road with minor inclinations. We ran along the Lake Ontario with a head wind.  This was no minor head wind. They were wind gusts of over 30km/hr. I was not expecting stellar results at that point. But, I stayed positive. No one was passing me and I was gaining on the person ahead of me. Thankfully at the turn around, the wind was now at my back. I gained speed and I felt like I was flying. I definitely flew through the finish line. I did not have a personal best but I finished 2nd in my age category and 15th overall! My time was 50min and 44seconds.

Pink champagne at the finish line. I really could have had a few more glasses to keep me warm (it was freezing!)

As we waited for the award ceremony, we had chocolate croissants and truffles. Everything was so rich and delicious. I was surprised to find out that I finished 2nd. I wasn’t expecting to top my age group. Especially in this race as the age group was between 20 and 29. But we also had to wait for medals because Mark won his first race. He left everyone behind him in his dust. We both could not believe his incredible race.

Here we are with our finisher’s medals and our winner’s medals.

Thankfully Mark did not want to ride his bike back home so he drove and I was able to relax in the passenger’s seat. Of course, training really paid off. But I think for my next race I’m going for another pedicure and will definitely stick to homemade pizza for supper. This might be the beginning of a great tradition.

Personal Best vs. Chocolate

Really? Should there even be a competition here? Chocolate and I get along together very well. Sometimes a little too well. But when you work hard at something and you have the chance to see your effort come to fruition, sometimes you just have to tell chocolate “I’m sorry, but I think it’s best if we see other people.” On Sunday I have the chance to place in my age group. The only thing keeping me back is the fact that the Chocolate Race features chocolate along the course! In anticipation of this dilemma the organizers of the Chocolate Race have a whole chocolate after party. So the solution to my problem: bring on the pain for the P.R.  I will enjoy all the chocolate I can handle after the race. Which, I think, may be the best way. Besides, chocolate in my tummy while running may not be too productive.

Mark is working afternoons and into the evening this week. That means I had the night to myself last night and decided a little pampering was in order for Sunday’s race. I went for a mani and pedi and chose a color that would match my outfit. I know, how vain. The mani and pedi felt really nice. The calf massage helped relax my muscles. I felt really good on my brick this afternoon.

Tonight’s meal is a pizza, loaded with veggies and olives that provide a good dose of salt. I really believe that a few slices of homemade pizza are a great carb-load meal before a race. Depending on the distance, I will eat either more or less of the pizza. I don’t feel completely bloated after the pizza as I do with pasta. I also find that a creamy pasta sauce doesn’t sit well with me. Besides, pizza is fun and you can add whatever topping you’d like.

Yum!

Runners in Bloom

Runners in Canada are sort of like flowers in the spring. They start to sprout out of their homes, slowly at first, testing the weather, and when it has been gauged fair enough, they are out in full bloom. Of course, not all Canadian runners hibernate during the winter. But there does seem to be a greater number of runners when the sun brings some warm weather.

That being said, I am very happy to be wearing less layers on my runs. I feel lighter as though I am running faster. Oh wait, I think I am running faster. All that winter training totally paid off. I ran a 23 minute 5k on Wednesday and a 50 minute 10km this morning. I am so ready for the Chocolate Race next Sunday.

What is the Chocolate Race, you ask? It is a 5k, 10k or 10m race with chocolate along the course at different station. They have chocolate covered strawberries and marshmallows. And for the souls running the 10miler, they get a chocolate shot at the turn around. The Chocolate Race also boasts a pretty awesome chocolate party at the end – which is why I am running. Mark is also going to run and I can’t wait to indulge in the chocolate. I think it’s a pretty great way to spend a Sunday.

I’m pretty sure there is still room for late registrations. Even if you can’t run or walk it, it’s worth a drive to St Catherines for the chocolate after-party. I will be sure to post plenty of pictures.

In other training news, half-Iron training is ever consistent. I had a panic moment in the pool last Monday and refused to finish my work out. Mark suggested the noon swim, instead of my usual 6am swim. I said ‘ok’ because a swim buddy is always nice. But for whatever reason, or maybe the noon swim is always like that, the pool was the place to be. We started our pyramid work out just great and had one other person join us. Soon after, our lane had six swimmers including us. It wasn’t just our lane that was busy, they were all busy! I dislike sharing a lane with more than four people. It gets too crowded, I feel pressure to swim fast than I can, and I start to panic. Then comes the anxiety.  Needless to say, I couldn’t exit the pool fast enough and hit the gym. At least my day wasn’t a complete waste. I’m looking forward to my regular swim time with my regular lane buddies.

Energy Bites

I’m happy to announce that my hours (although not as many as Mark would have liked) on the trainer have paid off! I have completed two hill repeat sets – one last Tuesday and one today – and a long ride. Although the hill repeats were extremely hard and I felt my heart was going to explode out of my chest, the long ride was a lot of fun and I was proud when I finished the whole 56km. I know, strange kilometerage but I got a little lost which tacked on a few kilometres.

Of course, the trainer has prepped my muscles for long rides and holding myself up on the handle bars. It did not, however, prep me when I could not unclip my shoes fast enough. I had a pretty nasty fall with a couple of good scrapes and bruises to show for it. Nothing too damaging though.

With my biking and running right on course for where it should be in my training, I suppose I should mention a little something about swimming. I have been going to the pool early in the morning quite faithfully twice a week and debating whether I want to add a third swim. There is an other triathlete with whom I share a lane with who is good motivation. He is quite an experienced swimmer, friendly and offers great advice.

Since my swim workouts are early in the morning and I’m an a big breakfast eater, I am always looking for a good quick snack before my swim. I often turn to toast and peanut butter but sometimes I feel it is too filling. I recently came across these Energy Bites that are just the right amount of food for a morning swim.

Ingredients:

1. 1 cup of rolled oats
2. 1/2 cup peanut butter
3. 1/2 cup of chocolate chips
4. 1/2 cup of ground flaxseed
5. 1/3 cup of honey or maple syrup

Mix all ingredients together and refrigerate for 1 hour. When chilled, roll mixture into 20 – 25 balls. Keep Energy Bites in an airtight container in the fridge.

Per serving: 86 calories; 8 gramsof  carbs; 5 grams of fat; 3 grams of protein; 2 grams of fiber; 4 grams of sugar.

Toronto Yonge Street 10k Race Recap

On Sunday I ran the very fast and crowded Toronto Yonge Street 10k. I had no idea what to expect. I don’t know Toronto very well so I did not go into this race with high expectations. The more was bright and sunny but brisk. The expected high for the day was 7C so at the start line I think the temperature was hovering only around 2C. Needless to say, I was cold. Luckily the body heat of the other races around me at the start line was enough to keep me warm.

This was the first race I had ever run while listening to my iPod. I’m in the middle of reading a really good book (The Song of Achilles) and, by chance, I was able to find an audiobook copy. The Song of Achilles is about the relationship between Achilles and Patroclus and the Trojan War. As the starting gun went off, the narrator of the book began the telling of the first attack on the Trojans by the Greeks. It was the perfect. I felt like a Greek warrior incarnate. I know, how nerdy am I? But that push was just enough to get me through those 10 kilometres in 49 minutes.

The course was mostly downhill. Unfortunately there were not many cheering crowds/stations but there were three bands at different points along the course that were playing music. All three bands sounded awesome and it was a great momentary distraction.

I managed a negative split which is strange because I didn’t feel as strong in the second half of the race but I was obviously wrong. The overall organization during and after the race was great. There was a large finishing expo with lots of food, extra t-shirts or hats, and live music.