Seawheeze 2017 Race Recap

You know how I get nervous for races? Seawheeze makes me totally crazy! I wish I could channel my inner yogi but I’m a nervous nellie all the way. I’ll cut to the chase and say I had a really successful race, and this will be a bit long. If you only have two seconds here’s the short version: I had a blast and ran 1:30:42 (an almost-four-minute PB)!

I’m thinking a few things I did the week before this race made a difference. First, I barely ran all week. I was busy with work one day, feeling a bit off another day and before I knew it, I was picking up my package on Friday afternoon and thinking that it probably wouldn’t be a good idea to go for a run 12 hours before racing.

there is no hiding from the camera in this house

The second thing I think I got right was nutrition during that week. I’ve been learning more about carbohydrate loading and how it only really works if you deplete yourself first. So, during the week I used myfitnesspal and cut WAY back on carbs (prob why I was feeling “off”). The night before the race, I ate sushi (salt and carbs?) and some extra oatmeal. The morning of, I was accidentally out of oatmeal (great planning on my part) so I ate plain zucchini bread. In the 24 hours before the race I tried to really decrease my fat intake.

I had a harder time falling asleep that night but eventually did. The race starts at 7, but the start line is a few blocks away and I wasn’t checking a bag, so I rolled out of bed at 5.50, paced nervously for 30 minutes, and got dressed :). I took my now-traditional pre-Seawheeze nervous selfie. I also wore my lucky socks… I know this is crazy but I have PB’d in every race I wore these and there must be some magic in there.

Also NOTE TO SELF: french braiding my hair was perfect.

Jan walked me to the start line, and I jogged back and forth for a short warm up. We headed over to the start line, and saw Danielle (who also ran a big PB! Woohoo!) there as well. Seawheeze is a huge but not super competitive race, so I jumped into the first corral (Under 1:40). It was pretty surreal to be standing on the line of a 10,000 person race (next to Nic, who came second overall, Kristina, and a few other local running celebs).

Pretty soon the race was off and I just tried to settle in. Last year, Ben gave me the really good advice that I should run a race by feel – just go as fast as I think I can hold for that distance. I think that this stops me from seeing my pace and freaking out, and also has taught me to be more tuned in to my bod.

Initially, I was thinking it would be awesome to break my previous PB (1:34:17, set at the Fool’s Half earlier this year). This past week, I also wondered if I was maybe fast enough to do 1:32? Between very few structured workouts and not looking at my watch, I really didn’t have a plan other than “get in front of the 1:35 bunny and don’t get passed”. So we went off and little did I know I went through the first 2 km in 7:48… averaging 3:54/km.

splits from strava

I do have to say that just before 2k, we went over the Dunsmuir viaduct and through the Ride Cycle Club cheer tunnel, which was epic. I was running way too fast and grinning ear to ear. Turns out that in the first half of this race I set a 5k and 10k PB as well.

photo from lulu facebook page

We rounded the corner off the viaduct and hit the Main/Keefer/Carrall loop. I felt pretty bad at that point and from 3-8k was definitely a rough patch in the race for me. I tried to remind myself that all I needed to do was hang on until I just couldn’t anymore, and if I eventually fell off the pace that would be ok. Thanks to marathon and ultramarathon training, I was very sure that I would get through 21k, no matter how slowly I had to do it.

Eventually we got off that part of the seawall and went up the hill on Bute and I willed myself not to barf. I knew Jan would be around the foot of the bridge but didn’t see him until he captured some really candid photos! From where I saw him it was only 500m to the peak of the bridge, and the downhill. was. amazing. Suddenly I felt so much better. I turned onto Cornwall and saw Yasuyo, who cheered and jumped about 30 feet in the air and powered through to the turnaround.

pure joy. Thanks for the photo Yasuyo!

When I started running back, I realized that part of feeling so good was a tailwind! Oh well. I knew I’d have to dig a bit and get over Burrard from the tougher side. I ran a 4:35 km (my second slowest of the race) and then hit the west part of the seawall. I also saw some more friends on this stretch, including Meghan, Nic, Yasuyo again, and Danielle (best thing about an out-and-back). From there I really did zone out – it seemed like every step was hard, but also suddenly I was at Siwash rock, and then Lion’s Gate, and the Vega cheering station and boom! I was turning into the park.

 

Once I was back on the Coal Harbour seawall, I started to think about my breathing and focus. I knew I’d be done running in 5 minutes, and I really didn’t want to throw up. Sometimes at the end of a race I get excited, and my heart rate spikes just thatmuch more, and that’s all it takes give me the barfs. With about a kilometer to go, I heard someone’s Garmin tell them out loud “20 kilometers. One hour and 26 minutes”. I literally did not believe it. My immediate reaction was that there was no way I was running that pace and they must have started their watch late. It was only at the 400m mark that I saw Jan, and he yelled that I was going to run 1:30.

I rounded the last corner and couldn’t sprint – too much tummy trouble. I still saw the 1:30 on the clock and couldn’t resist throwing up my arms. It was a huge breakthrough! I’ve been running 1:34-1:35 for the past year.

thinking about how much awesomeness this city has brought me in the last two years

Post-race I got a shiny medal and lots of goodies. Of course pre-race lulu sends out a pair of their special Seawheeze-branded, exclusive print shorts, and then when I picked up my timing chip on Friday I also got a bag, water bottle, package of Nuun, and JJ Bean coupon for a free coffee. There were free manicures, temporary tatoos and foam rolling in the Plaza, but I didn’t line up for any of it. Maybe next year!

 

I also didn’t wait in line for the exclusive Seawheeze store – too much $$ already spent on this for me! I think people really liked the stuff though, so if you’re in town for the race and don’t mind waiting it might be fun.

After getting the medal, I continued on towards the plaza and was given a Bearfoot Bistro brunch box. It had banana bread, chia pudding and an apricot. I wasn’t feeling up to food at that point, but it did get eaten later this weekend! In the plaza, I got an aromatherapy kit from Saje with Peppermint Halo and Muscle Melt (both of which I already loved) and a sample of vega smoothie. We took some photos and I let it sink in that I HAD JUST RUN 90 MINUTES!

Of course I hadn’t thought to bring any warm clothes, and it really wasn’t the warmest morning (which helped!) so we headed home pretty quickly. After a shower and a whole foods almond milk latte I was feeling great!

We took it easy for the rest of the day and met up with some friends at the Sunset Festival that night. Lulu puts on a big outdoor concert as part of the race, so we relaxed with friends and listened to the music. When we got home around 11, I had a huge snack (turns out running is hard) and totally crashed.

It was a great day!

5peaks Mt Seymour/Golden Ears

I’m finally caught up on race reports! It seemed like I was barely racing at all and then all of a sudden they were back to back. I decided to race the 5peaks Mt. Seymour race as a bit of a last minute fun race – it’s kind of a long story.

Back in May, we went to a fundraiser for some of our running friends. They’d been chosen to represent Canada at the 50k World Championships. It was held in Italy this year, which was super cool and super expensive (flight, hotel, food, etc).

So anyway, the run club they (and sometimes we) run with hosted a big fundraiser. It was a really relaxed evening at our friend Jess’ studio (early childhood education by day, runner hangout by night). We first did a mellow 5k run, then ate a bunch of pizza, had some drinks and hung out. There was a silent auction and a raffle, so of course we had to get in on those, too.

Jan and I both ended up winning raffle prizes (hat + bag + water bottle for me, and shoes for him) but I also entered the silent auction and won… this race!

THEN, we found out that there was still so much snow on Mt. Seymour on race weekend (June 17th) that the race had to get moved to Golden Ears (where I actually raced last year!). So long story short, I found myself driving to a race at 5.45 am, less than 12 hours after a 5k road race, with Jan, my parents, and the ever-adventurous Moira, who agreed to come race as well.

The race itself was classic 5peaks – low key, well organized, really friendly and beautiful scenery. Also need to say that the race director, Solana, was really nice about helping me squeeze Moira into the race (it was sold out and I emailed her the night before begging for an entry!). Seriously, they are so, so great. Definitely recommended if you want some fun trail racing!

I think I was a bit in my head about being tired, and I probably told myself for the first 3-4 km that I needed to just settle into it. I was in third place or so (thanks to some long slow climbs that were very non-technical) for the first half but got caught on the more technical downhill. I finished 5th female overall in 1:18 on a 13ish km course.

It was a fun day overall! Definitely made me think more about being confident heading into a race instead of having to convince myself that I’m fit while I’m on the course. Also note to self for next year/other races- I really don’t need to carry that water on a run <20k… I don’t end up drinking anything!

On a side note, I was SUPER tired last week and took a few days off from running. I was able to hold a faster pace for my long run on Sunday, so hopefully that’s over! Also tried to add more meat/protein and sleep. We’ll see!

Any tips? (Besides sleep more :-) Have you raced 5peaks?

 

Another Race! Longest Day 5k

If you’ve been reading along for the past week or so, you’re probably wondering how it’s possible that I’m posting another race recap. I promise there’s just this one and then one more and then I’m caught up!

The Longest Day 5k is one of my favourite Vancouver races. It’s almost more about seeing running friends than it is about running fast (but also it’s always a bit about running fast ;).

The race is always on the Friday before the summer solstice, aka the longest day (June 16th this year). It’s out at UBC, and there is a 5k and 10k option. It’s the only 5k I’ve really raced hard in Vancouver, so I’ve been taking the opportunity to test my fitness whenever it comes up. Afterwards, there’s a huge barbecue and everyone hangs out on picnic blankets in the late sunshine.  Last year Jan paced me through the first 3k and I ran it in 20:32. This year I was really hoping to go under 20:00.

This year, my Mom and Dad were visiting so we brought them along to watch. Jan stayed with them while I ran, so no pacer for me. Going into Sun Mountain I didn’t do much speed work, so I wasn’t sure how my time would compare. I had already been at UBC for the day for work, so I just walked over to the start line to get my bib when I was done. After a while, Jan and my parents arrived. I was feeling a bit nervous so I waited til the last minute to get rid of my layers and head to the start. This also meant I didn’t do a warm up, even though Jan tried hard to get me to!

Also, since I came straight from work I’d packed everything that morning anddd… I forgot my watch! I put my phone in the pocket of my shorts so that the run would still be on Strava (crazy, I know) but I didn’t know my pace at all.

The first km turns almost right away and then goes slightly downhill before levelling off. I tried to stay with the little pack I was in but it felt SO FAST. Turns out it was 3:40 – is that my fastest km ever? Might be.

My usual thought process for a 5k is 1 km of running really fast in the beginning, 3km in the middle of just trying to hang on and one more km of oh-my-god-the-finish-line-is-right-there-don’t-barf-its-only-a-few-more-minutes. This race also has a harsh little uphill right after the 2k mark that I really felt.

I did back off on pace a bit for the middle 3k (4:05, 4:18, 4:12) and then used my last bit of gas to run a 3:57 for the final km. I was so glad to be done! There was a tiny bit of barfing (TMI? Sorry.) at the finish line but I got it together pretty quickly and felt a lot better once my HR came down. My mom was a bit shocked – I think for her the line of pushing too hard is way before it comes to that! My final chip time was 20:15… far from my goal of under 20 minutes but significantly faster than last year without much specific work put in. I was a bit annoyed at first but overall am really happy with the new PB.

Of course, the BBQ after the race was awesome (burgers, tons of veggies, ice cream, chips, cookies, and more!)and I more than refuelled from a long day. We went home as the sun started to set and I was in bed by 9.30 – possibly asleep before I was fully laying down! We had an early morning planned – stay tuned for more on that!

As for the race – another fun year! See ya in 2018!

MEC Trail Race 3

too sweaty to open my eyes! sorry in advance for the iphone photos – no fancy camera today!

While we were in Australia, my friend Moira emailed asking if I wanted to join her for one of the upcoming MEC trail races (“Trail Race 3“). Of course I said yes!

Side note: the MEC races are so great because they have all the things you need for a race (timing, well-marked course, coffee at the start line and snacks after) but none of the extra bells and whistles (participation medals, t-shirts, etc.). This means they can be SUPER CHEAP but still well-run, challenging and super fun. 

This race was hosted by MEC North Van and was 15$ for a 15k trail race. There was also a 55k option, but it was only 2 weeks after Sun Mountain and even a 15k race sounded hefty. The race was on the Capilano-Pacific trail, which is mostly wide and non-technical, but also very beautiful!

Moira also got friends Jen and Travis to register, and Jan came along for moral support ;). We drove out to Ambleside Park, where the race started. They had coffee and water and we grabbed our bibs. Excel with Grace was there to lead pre-run yoga (when did I get so stiff?!?!).

I lined up near the front of the pack. I didn’t really know what to expect from other people there, but Jan is always telling me to start up front. There were a few layers of men in front of me but I didn’t see too many other women. They ended up going out pretty fast and when I saw us hit the first km in 4:20, I knew I needed to be a bit more conservative. I let the lead pack, including the first woman, go.

At this point I was running with only one or two other people. The race would go slowly up towards the Cleveland Dam before coming all the way back down, so I focused on running the uphills as much as possible, so I could put more distance between me and any other chase groups. I’m still so much better going up than down! I had some doubts in the early kilometers about racing so soon after Sun Mountain, but I reminded myself it was supposed to be a fun, no-pressure day and just went for it.

On the way back, I saw the others (the joys of an out and back course!) and started to feel good, especially with the downhill. I ran the last 7k significantly under a 5:00 pace and finished in 1:18:28 for 2nd female.

It was a pretty warm day, so I wore an old lulu swiftly tech tee and speed shorts, plus my Flow Y sports bra and a random pair of socks. I’m still rocking the New Balance Vazee trail shoes (a departure from my beloved Saucony!) and quite liking them. I had both of my trusty Garmin’s (steps and GPS tracking) and that’s about it! I carried my Ultimate Direction handheld but this was prob overkill – I didn’t drink on the course.

It was great to get a post-race massage, banana, muffin and coffee! We spent the rest of the day hanging out and getting ready for the week – a perfect Sunday in my books :)

Workouts this Week


I feel like I barely made it to Friday night this week – finally walking into our place (and seeing my Belgian) after a packed clinic, ferry delays and bridge traffic was the best feeling.

On the running front, I felt a bit of fatigue this week as well, so it’s a good thing the next one will be a bit of a drop-back! Here’s what I ended up doing:

Monday Friday/Sunday call shifts and run last weekendI always rest on Mondays! I think I still had some sleep debt from the , so I went to bed early.

Tuesday Easy 11.5k to the Kinnickinick park trails with Alexa, a med student who’s also staying in Sechelt this month. The run to the park is super hilly, so it felt like a good workout even though we kept the pace (mostly) conversational. I noticed I didn’t have as much pep in my step as I often do on Tuesdays.

Wednesday I ran with one of the docs, Simon, at lunch for a zippy 4.5k at 4:20 pace. After work, I did another 12.5k in the trails at a much easier 5:30ish pace. I had planned to do 14, but cut it a bit short because of timing.

Thursday This was supposed to be 12k of hill repeats, but after 8.5k I was really fatigued, so I ended it there. 2x Field Road hill (138m/450ft of elevation)at 4:43/km.

Friday I skipped my run in favour of trying to get home earlier, but traffic and the ferry delay made it a major fail. In hindsight, I probably needed the rest day anyway. When I got home Jan and I ate sushi and watched The Office. 

Saturday I met Alyson for an awesome, easy early am run around the Seawall. It felt SO good to be back in my usual neighbourhood, waking up in my own bed. We did 5:30/km and ended at Whole Foods – honestly amazing.

Sunday We met up with the usual RR crew bright and early for a 33km long run. It rained the WHOLE TIME! I was very cold but very glad to finish. I tried a fasted-ish run (oatmeal an hour before, then water + 1 shot block during, for a 2350 calorie deficit) and actually felt really good.

Total mileage: 80.6km! Even with the rest/cutting off a run or two I’m still happy with the mileage and happy for the chance to listen to my body.

Snowshoeing Hollyburn Mountain

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In January, Jan and I took advantage of a perfect holiday Monday and snowshoed up Hollyburn Mountain. The views were bluebird! Here’s a recap of our day and the hike up:

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The trail is free, and starts from the alpine area of Cypress Mountain. It’s a left from the main road as you head towards the ski parking. At the base, you can rent snowshoes or get passes to go into the groomed Cypress trails. The Hollyburn trail is marked by red poles, like the one in the photo above.

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The first part of the trail is one of the steepest, and I always find myself de-layering here :). Eventually, you move away from the power lines alongside this trail and into a more forested section.

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After 2.8 km of meandering up (sometimes climbing, sometimes more level ground), the trail turns up to the left towards Hollyburn peak. Several times when I haven’t had time for a long snowshoe, I’ve called it a day here.

This time, though, we had the whole day and it was so beautiful, I knew we had to get to the peak.

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At about 3.6 km, the trail starts to wrap around the mountain. Here, it’s easy to go exploring “off piste” if you have good visibility and the right conditions. Make sure you take the usual safety precautions that you would in the backcountry!

We explored a bit – my favourite is the trees that are covered in snow!

The snow is deep – I would definitely recommend snowshoes (you need more than just boots or spikes, at least in January/February).

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Eventually we stopped goofing around and made it the final few hundred meters to the peak. The views were unreal!

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2017-01-02-snowshoe-hike-hullyburn-mountain-038We took in the sights, ate a snack, and headed back down. Our total ascent time (with lots of playing around/stopping for photos) was just under 2 hours. We took our time going back down as well, with lots of photo stops.

Quick stats: 8 km roundtrip | Dec-Mar | 3 hours roundtrip | Parking and snowshoe rentals ($15) at Cypress Alpine Parking lot | 590 m elevation

Photos all thanks to Jan

Workouts Last Week

This past week felt like a roller coaster of workouts – between weather and odd work hours, I was just glad to be able to fit in the mileage. My mornings felt a lot snoozier (thanks, daylight savings!) but I LOVE having light into the evening hours. It means leaving work at six still gives me tons of time for a run outside, sans headlamp.

Monday I always rest on Mondays! This week I headed to Sechelt on an early ferry, then spent the rest of the day in the hospital and clinic.

Tuesday I had planned to get an easy run in, and it ended up being a little faster than I intended. Sometimes I get caught up in a “get it done” mentality (this directly relates to the length of my to-do list for the day) and an easy run morphs into a tempo. All good, though, since I was feeling comfortable. 12k | 4:41/km

Wednesday So, on Wednesday I worked all day. About an hour before leaving work, the sky turned super dark and it started raining. I tried to wait it out but the idea of running in the dark and rain was not appealing. I decided I probably wouldn’t totally die in the rain and just headed out to run. It did start to thunder towards the end, so I cut it short. 8.7k | 5:00/km

Thursday I ended work a little later and knew that if I went home first, I would lose all momentum. So, I decided to just throw my stuff in the car and run a loop from the parking lot at work. I found these great trails, and even though I got a bit lost, it ended up being a really fun run. 13.9k | 5:56/km

Friday I worked in the clinic during the day and had to head to the hospital for a night shift after, so I just wanted to get a shorter run in to get my blood flowing. The road that the clinic is on is a nice, long uphill, so I did a few repeats of that and called it a day :). 8k | 4:40/km Saturday I came home from the hospital in the morning, ate breakfast, and immediately went to bed :). I woke up around 11:30 and slowly started my day with some oatmeal and reading. Around 1, I knew I couldn’t put my long run off any longer and headed out. When I left Vancouver last weekend, I totally forgot that I would be doing my long run in Sechelt this weekend, and so I didn’t have any of my usual long run food with me (honey stingers and shot blocks, I’m looking at you). Before my night shift I picked up a couple of these Bounce bars at the grocery store. I ate one 16km into the run but it just sat like a rock in my stomach so I didn’t have any more. Another long run fuelling flop. Other than that though, the run went pretty well – a mix of road and trails with some good hills in there for me. 27k | 5:24/km

Sunday After a daytime ER shift, I squeezed in a little trail run to end the week. It was so beautiful and sunny out that I just couldn’t stay inside. 9.1k | 6:16/km

Total mileage: 79 km! How did your week go?