Slip Slidin’ Away …

*** RACE REPORT – Syracuse Half Marathon 2024 ***

It was the best of times, it was the worst of times …

(This report needed an epic start, so thanks Mr. Dickens for the assist.)

Last year, the 2023 Syracuse Half was a hot sufferfest. This year, not so much. A big snowstorm moved into the area late Friday / early Saturday, coating the city with 8cm of the white stuff. That’s what you get when you are on the wrong side of Lake Ontario, folks.

The problem was, it got cold quite quickly on Saturday afternoon … so before the plows could deal with all of it, things froze solid. Fast-forward to Sunday morning. At gun time (7:53am, I’m sure there’s a reason) it was -8C (versus 15C last year). Race organizers – who were very good at keeping us informed – warned Saturday night that a portion of the course would be ice / snow covered on Sunday and we’d need to be careful to avoid injury. Especially since this run has so many hills.

So. Many. Hills.

It was hard to decide what to wear, but I decided to take a wee gamble and wear a ball cap instead of a toque. And I’m glad I did, because there was hardly any wind so it was actually quite reasonable when the gun went.

After that, it got a bit weird.

Snow! Ice! Wait, wet pavement! Big puddle! Slush! More snow – wait, greasy snow this time. Ice again! The organizers estimated about 3k of the course was difficult footing, but I would estimate it was closer to 5k (or maybe more).

(Photo courtesy Rebecca Wemyss)

My feet – in my new carbon-plated Saucony Pro 3s – were soaked by the 6k mark. There was simply no getting around it. Plod on. Even though they were wet, the Pro 3s definitely helped me on this course.

I was familiar with the route, but somehow managed to forget about a third wicked uphill at around the 12k mark that presented a psychological challenge (it was steep, and seemed longer than I had remembered). I soldiered on, and simply ran to effort – which is my hill strategy in any race. It paid off … once I got past that last hill, it was all (literally) downhill for about 5k, then flat for the final 4k of the race.

If you’ve not run this one, that last 4k or so is very difficult. Flat as a pancake, yes – but in the outskirts of the core downtown area that you had just run through (thinking you were almost done). At the same time, my left leg was complaining loudly (still recovering from a hammy strain) and my right quad was unhappy. Both calves were grumpy from the uphill bits earlier. I just decided to keep in a steady gear and focus on each step, to get it done … which I did, in a respectful 1:54:16 … only 1:14 slower than my PB on this course (in 2019) and 3:19 faster than last year … I’ll take it! Note:  I ran to perceived effort on this one. I looked at my watch after the first kilometre to ensure I wasn’t going out too hot, but after that did not look at it for the rest of the race. Fellow runners:  I highly recommend that you try this sometime!

(Photo courtesy Brianna Cowman)

A summary of this race, for those considering it:

ORGANIZATION:  A+ … lots of communication, very simple kit pickup, volunteers at many places on the course, and a great after-party.

WEATHER:  C … why? Well, I’ve run it three times … in November (clear & dry, but cold); in April (very hot); and now in March (ice / snow / slush / puddles everywhere). They move the date around all the time, so it’s difficult to predict.

COURSE:  A … lots of challenges. If you don’t like hills, stay away. But if you like the challenge of managing hills and pushing yourself outside of your usual comfort zone, then this is the race for you.

KIT / SWAG:  A+ … I’ve done this run three times. I have two really nice jackets and an attractive ¼-zip long-sleeve shirt to show for it. Very impressive for a race that cost $75 USD.

AFTER PARTY:  B+ … I’m not complaining … all-you-can-eat food (with many options) and all the beer you can drink if you are so inclined. But the cooked food was meh and the beer was Bud, so there you have it. BUT – all the chocolate milk you can guzzle (Byrne Dairy is the title sponsor) and packaged snacks you could take with you (cookies, chips, Clif bars and more).

Overall:  I would highly recommend that you try this race sometime – you won’t regret it, and will be able to tell your own stories!

Hey: if you’ve read all the way here, would you consider sponsoring my run of the Tartan Ottawa International Marathon on May 26? I’m raising funds and awareness for the Royal Ottawa Foundation for Mental Health, which provides clinical services for people needing help, conducts critical research into the functioning of the brain, and advocates publicly on behalf of people with mental-wellness challenges. My fundraising page is here; thanks for your consideration!

Please Help Me Help the Royal!

Hello family, friends and colleagues (whom I also consider amazing friends!).

It’s been a moment. For those who know me well, the last year has been a lot for me. Lots of change, a new home in Hintonburg, and some general stress & anxiety folded in for good measure. I’m doing OK, though – managing to navigate life’s challenges, while staying more or less intact. With a lot of help from people like you.

And I’m VERY fortunate to be able to say that …

I have a home, and a stable job with a good company. I have my health, including the privilege of being able to run long distances (despite my age!). And while Bonnie and I have (very amicably) separated, we still love each other and are there for each other when it matters. Reid continues to grow into an amazing human being – intelligent, capable, and caring. And Karra – well, she keeps us all honest and is always around when we need a bit of a lift.

That face …

So – all in all, things are going OK.

That said, I need your help.

We live in times that are fraught. Geopolitical instability at every turn. Inflation across the board. Disruption in the workplace. Tragically underfunded public services to help those in need. Uncertainty at every turn.

It’s a lot to bear. And for many, it’s frankly too much.

And: imagine that in addition to all of this, you also suffer from an underlying mental health challenge … anxiety, trauma, bipolar disorder … and perhaps a concurrent disorder (where a mental health challenge co-exists with substance abuse).

Where can one turn?

One place is the Royal Ottawa Foundation for Mental Health. This Ottawa-based organization is here to help: by providing necessary clinical services to those in our community who need them; by conducting leading-edge research into the functioning of the brain; and by advocating publicly for those who need assistance but do not have a voice.

The Royal needs your help to continue to deliver these absolutely critical services. And I’m going to do something about it. On Sunday, May 26th, I will run the Tartan Ottawa International Marathon (that’s 42.2km of running, folks!) to raise both awareness and funding for the good that the Royal does in our community.

I would GREATLY appreciate it if you would consider sponsoring my marathon with a kind donation to the Royal. Together we can help this worthwhile organization help people in our community who need it most.

To sponsor my marathon and donate, click here. Your donation is tax-deductible (a receipt will be emailed to you).

Any support you can provide to this most worthy organization will be gratefully appreciated by me, the Royal, and those served by the Royal. Thank you so very, very much for your time and consideration.

–Tracy

It’s Christmas Time Again!

Author’s note: this is a refresh of a post from 2022 in which I outlined the reasons why I was so excited about the approach of Tamarack Ottawa Race Weekend. I’ve updated it to ensure that the info is accurate, as there have been some changes in 2023!

–Tracy

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May 27-28, 2022 is Tamarack Ottawa Race Weekend (TORW)! jokingly refer to TORW as “Christmas in May” because I experience the same childhood joy this weekend as I did at Christmastime when I was a kid. Maybe more, to be completely honest.

Why? I’m *so* glad you asked. Here, in no particular order, are the things I love SO much about TORW and cannot wait to experience next week … and a “pro tip” for each, based on my 13 years (and counting!) of participation:

Health and Fitness Expo: the kickoff party for any good mutli-race event (and TORW is Canada’s biggest, in case you weren’t aware!) is a great race expo. TORW’s Health and Fitness Expo happens at Lansdowne this year in the Aberdeen Pavillion – Friday 8am-8pm, and Saturday 8am-6pm. This is where you get your race kit, your shirt (if purchased) AND you can go shopping for other essentials (or, let’s be honest, non-essentials) that you need! Pro tip #1: there will be convenient shuttle buses on both days to/from Ottawa City Hall (Lisgar Street entrance). Buses will run every 30 minutes during the day on Friday, and every 15-20 minutes Friday evening and Saturday. Check the TORW website for more details. Pro tip #2: try to go during off-peak hours (i.e., not Fri right after work) … and don’t just pick up your kit and go – hang in the Expo for a while … meet up with some friends … talk to some exhibitors … take a look at the other racing events that are being promoted there. Pro tip #3: if you are in the Kids Marathon, the 2k or the 5k events on the Saturday, you MUST pick up your kit before 1pm that day!

Routes: regardless of your event, you will LOVE your route. Ottawa is one of the most spectacular cities in the world in which to run – it has a great mix of urban and non-urban spaces. You’ll see incredible buildings and spectacular scenery. Most routes, for example, follow the historic Rideau Canal – a UNESCO World Heritage site. Pro tip: while this sounds trivial, be sure to keep your head on a swivel and take in the view on your run – I guarantee it will be amazing and if you don’t look, you might miss it! SUPER IMPORTANT: due to construction, there have been changes to the traditional Marathon and Half-Marathon routes … be sure to check here (Marathon) or here (Half-Marathon) for updated maps!

Corrals: personally I LOVE the feeling of huddling in the corral in the 15-30 minutes before your big race … meeting people from all over who are exactly where you are in your journey, and know what you’re feeling … and just soaking in that great pre-race vibe before the gun! Pro tip #1: in your corral, find a pace bunny who is well matched to your race goal and stick with them … you’ll likely meet some new running friends as a result. Pro tip #2: don’t be shy – introduce yourself to those around you in corral … tell your story, and hear theirs! Pro tip #3: as a courtesy to other runners, be sure to get into the correct corral before your race. This way, you’ll be well-matched with other runners around you.

Kids: kids are always a big part of TORW. In fact, on Saturday there are TWO kid-friendly events: the kid-exclusive Ottawa Kids Marathon at 2:00pm; and the Ottawa 2k presented by ASICS Runkeeper at 3:00pm. Both start right downtown at Ottawa City Hall. Pro tip: if you have kids, you know the drill – plan to arrive at least 30 minutes early so that you can park find your way to the event start line.

Canadian 10k Championship: to me, this is one of the extra-fun and special features of TORW. Ottawa hosts the Canadian 10k Championships on Saturday at 6:30pm. This is coincident with the Ottawa 10k presented by Otto’s Ottawa … so if you are running the 10k, you are literally running the same course as Canada’s elites … and trust me, you’ll see them … screaming back along the east side of the Canal as you make your way toward Dow’s Lake on the west side. This year, the field will be exciting, including Moh Ahmed and Cam Levins on the men’s side, and Natasha Wodak (last year’s winner), Leslie Sexton and Sasha Gollish all returning on the women’s side. You will NOT want to miss this! Pro tip: if you are running the 10k, hold back a bit of energy for the middle part of the course – there are a couple of significant hills you’re going to have to deal with … a negative split is the way to go in this race!

Desjardins Charity Challenge: this is where one of TORW’s core values shine through. Last year for the second time, TORW participants managed to raise over one million dollars via the Desjardins Charity Challenge, for charities who participate in the event. Charities of all types have faced stiff headwinds due to COVID and more recently, inflation The fact that TORW participants continue to rally behind our partner charities is both amazing and inspriring! Pro tip: it’s not too late to donate to a participating charity, or to an individual TORW participant … my fundraising page for the Royal Ottawa Mental Health Foundation is here.

Festival Plaza and the Kichesippi Beer Garden: this is the area outside of Ottawa City Hall (specifically in Marion Dewar Plaza) in which you can relax after your events on the Saturday and Sunday. There will be live music, medal/award ceremonies, photo stations, special guests and speakers – as well as beer from Kichesippi Beer Company and kombucha from Carlington Booch on hand (a free drink is provided to runners in the 10k, half and full events!). What more could a runner ask? Pro tip: this is a less-crowded place to meet up with a runner after their race; scout it out in advance, and make plans to meet in the Plaza and Beer Garden!

Volunteers: these people are the heart and soul of TORW. They do it all: measure, mark and marshall the courses; put up signs and banners; manage registrations and race kit pickup; work the race expo hall and booths; shepherd the corrals; hand out water and fuel during the races; give out medals and food at the end of the races; and clean up afterwards. They do it all behind the scenes, and without asking for kudos. Pro tip: thank a volunteer whenever you can – trust me, it means a great deal to them.

Xtra Mile Crew: these volunteer runners will be out on the courses on both Saturday (10k) and Sunday (Half-Marathon and Marathon) to provide company and encouragement to anyone needing a bit of a boost. If you see someone dressed in bright-yellow tops like the fine people below, feel free to call them out … they’re there for YOU!

Spectators: I’ve run half-marathons and marathons in many cities. Ottawa hits WELL above its weight when it comes to crowd motivation during TORW. You will be inspired by the people who will line the streets, regardless of weather, to cheer you on. From the kids and dogs you’ll see, to the neighbourhood-themed cheer stations, to signs you’ll read (every year someone comes up with a new one that makes me laugh), to the people offering up their lawn sprinklers or giving out freezies when it’s hot, to the crazies in costume with cowbells, to the musicians you’ll come across at various points in your route – Ottawa’s got it all! You will NOT run alone. Pro tip: high-five a kid. It only takes a second and is a guaranteed power-up. And besides, you’ll make the kid’s DAY.

And finally .. YOU! TORW would not be possible without the tens of thousands of athletes who come out to run or walk the routes. Your love of a healthy lifestyle is legend, and your energy infectious. Thank YOU for coming to Ottawa for TORW 2023 … it’s been a minute, and we’ve missed you! Pro tip: take a bow and give yourself a hand!

–Tracy

#MyStoryMatters

Hi again.

It’s Mental Health Week. As most of you know, I raise money and awareness for the Royal Ottawa Foundation for Mental Health, which in turn provides critical services for people who need some help with their mental health challenges.

Here are some data points to ponder (source: recent polling by Mental Health Research Canada):

• 15% of Canadians polled are either accessing mental health support / services (2/3 of these), or feel they should be but cannot (the other 1/3).
• Before the COVID pandemic, 7% of Canadians polled reported feeling high anxiety. Post-COVID, that number has grown to 11% That’s one of every nine people in this country who are feeling highly anxious.
• 33% of employed Canadians feel “burned out” … for nurses, that number is 66%.
• Mental health issues are more pronounced for the LGTBQ+ cohort, younger Canadians and health care professionals.

So not only are more people suffering more … but the front-line workers who support THEM are also suffering.

My personal story is one of anxiety. It’s something I’ve learned to live with – through the support of family, friends and professional help that I can both access and afford, I get by. But there are a lot of people out there who face similar challenges, or worse – but lack access to the resources to help them cope. These are the people in our community we must care about.

And that’s why I am asking you, as a friend or colleague, to consider joining me in supporting the Royal with a donation. The Royal opens its doors to people who have nowhere to turn; they conduct critical research into the functioning of the brain; and they advocate for those who need a voice.

I’m running the Ottawa 10k Presented by Otto’s Ottawa on Saturday, May 27 to help the Royal. I’ll be wearing my Royal shirt proudly as I run the streets of Ottawa with thousands of people. Please consider sponsoring my run, and helping those in our community who could use a little help.

And I have an offer: if you’d like to participate in a Tamarack Ottawa Race Weekend event (2k, 5k, 10k, Half Marathon or Marathon), I have three (3) race entries to give away! Just make a tax-deductible donation of $50 or more and comment on this post that you are interested in one of the entries. If you are among the first three to do so, I’ll gladly send you a promo code so your entry will be free!

Sponsor my 10k run on May 27 by clicking here. Thank you from the bottom of my heart.

–Tracy

The Anxious Runner

Anxiety is part of my life … and has been, as far back as I can remember. Whatever caused it – genetics, trauma, family dynamics, life circumstance – doesn’t matter much. What does matter to me, is that it’s always there. For those who are fortunate enough not to be able to relate, let me put it this way: my mind tends to catastrophize. A lot. It’s heavy. It’s taxing. And I’ve paid a price, in many ways … as have those close to me.

Any psychologist will tell you that we all have stress in our lives. The key is learning to manage it so that it doesn’t take over. Take it from me: this is easier said than done – but it’s true. You cannot side-step stress. What you can do, however, is learn ways to cope with the downstream effects of that stress, including the anxiety it can create.

In my case, running is my coping strategy.

I run to free my mind of the thoughts and worries that tend to accompany me in my day. When I run, I am truly free. It is the closest thing that I have to “mindfulness” or “being present.”

People ask me if I listen to music or audio books or podcasts when I run. I don’t. I run (blessedly, IMHO) free of audio distraction. All I have when I run is my breathing. My heartbeat. The sound of my feet hitting the pavement about 176 times a minute. I hear birds. I notice the sun or, as has been the case more frequently of late, the cold embrace of a late-winter wind. I smile and nod to other runners who cross my path. They smile and nod back, almost 100% of the time.

At the end of the day: while I live with anxiety, I can get out for a run and free myself from its shackles. Running helps me reset, and keeps me ahead of the ambient stress – at least for a while.

I’m also privileged enough to have access to outside help if I need it. I have a family who loves me. I have good friends. I have sufficient financial resources to seek professional help if things get particularly challenging.

But not everyone is so fortunate – and that’s while I run for the Royal.

The Royal Ottawa Foundation for Mental Health provides critical services to help those in our community who suffer from mental health challenges. It offers clinical services for those in urgent need of care via the Royal Ottawa Mental Health Centre. It conducts groundbreaking research into the functioning of the brain. And it advocates for those who suffer in silence, and lack a voice.

On May 27, I’m running the Ottawa 10k presented by Otto’s Ottawa to raise awareness and funding for the Royal. I’m asking my network of family, friends and colleagues to support me in this effort by considering a donation to this incredibly worthy cause.

Would you help me to help the Royal help others? Please consider a donation by clicking this link. Any amount is greatly appreciated. Thank you from the bottom of my heart for your time and consideration.

–Tracy

Tracy’s $2 Life Hack for Winter Builds in Ottawa

I have some big races coming up: the Around the Bay 30k on Mar 26; the Syracuse Half Marathon on April 16; and the Ottawa 10k presented by Otto’s Ottawa on May 27. I look forward to those races, for sure … but doing my build toward those races – especially the 30k ATB in March – means cold-weather running. LOTS. AND. LOTS. of cold-weather running.

Many of you are in a similar boat – especially if you are building toward the Tartan Ottawa International Marathon or Ottawa Half Marathon presented by Desjardins at Tamarack Ottawa Race Weekend at the end of May. Not to mention any of the Challenge events! And most of you do your long / slow runs on the weekend. Ugh, right?

Sadly, there is no life hack to get you trained up for those distances. You have to do the time.

But, dear runner, hear me out: I have a very good life hack that will make those winter long runs easier – and maybe even something you look forward to! Here it is:

• Did you know that on Saturdays and Sundays, the cost to park in the garage at Ottawa City Hall (Elgin between Laurier and Lisgar) maxes out at $2? TWO DOLLARS! I kid you not.
• Did you know that this particular garage is UNDERGROUND AND HEATED? It’s also well-ventilated (never smells like gas / exhaust).

So now, I make it part of my routine to start/end my long runs at Ottawa City Hall. The benefits of doing so are numerous:

• You start in a heated garage.
• You end in a heated garage.
• You are near the Canal, Wellington, Sussex, the bridges to Gatineau etc. and can easily integrate these segments into your route.
• If you are meeting other runners, you can all congregate in the garage … and if Biff is ten minutes late arriving (and let’s be honest, isn’t Biff *always* late?) then you are not standing around freezing while you wait for him.
• You can change into dry clothes at the end of your run … in a heated garage. No post-run chills or hypothermia!
• If running with a group, someone can bring munchies for a bit of a tail-gater after the run. I have been known to bring / ingest donuts. If running alone, you can bring your own munchies. Either way, you can leave them in the car and consume them when you are done – and they won’t be frozen solid. CRAZY, RIGHT?
• Once you are nice & dry (and, did I mention WARM), you are only a block or so from numerous locations for a post-run get-together / treat: Starbucks, Bridgehead, Johnny Farina, the Clocktower Pub, Brown’s Socialhouse and other spots are only a short walk away! “But Tracy,” you say, “that means more cost for the garage.” NO, MY FRIEND, IT WON’T!!! IT’S ONLY TWO BUCKS!

I hope that this little hack changes the experience of the winter build for at least one reader. It’s changed my winter running life, that’s for sure!

–Tracy

With Great [Otto’s Ottawa] Power [Crew] Comes Great Responsibility

Hello friends! Thanks for checking in. It’s early January 2023, and most of us are starting to settle into a new year, with new races and other running events on the horizon.

Many of you are either already in – or about to start – your build for a winter or spring race. Personally, I’m signed up for Run Ottawa’s Richmond Road Races 10k (Jan 29), the Around the Bay 30k (Mar 26), the Syracuse Half Marathon (Apr 16) and finally, the Ottawa 10k Presented by Otto’s Ottawa (May 27). Hmmm, that’s a lot of racing … I’d better get on that.

I wanted to share that as announced today by Run Ottawa, I’ll once again be part of Otto’s Ottawa Power Crew for the winter/spring 2023 racing season. I’m absolutely pumped to be part of this crew of stellar people. Otto’s Ottawa Power Crew is a team of dedicated runners who love to engage other runners to discuss training, injury, nutrition, gear, and other running tips & tricks. You’ll be seeing us on your social media feed in the lead-up to Tamarack Ottawa Race Weekend (May 27-28).

Ultimately, Otto’s Ottawa Power Crew is here for YOU. We are accountable to the greater running community and want to help you achieve your running goals while having fun along the way! Without you, we have no purpose!

So here’s my question, to get this party started: what would YOU like me and the rest of the Crew to be thinking about and engaging you about, between now and June? Tips & tricks for winter running? Best practices – or pitfalls to avoid – when training for an endurance race? Pre- or post-run food choices? Fuelling strategies for your big event? The coolest gear? The best post-run watering holes?

Comment below with any ideas, and I’d be glad to oblige, along with the rest of Ottawa’s Ottawa Power Crew!

–Tracy

Tamarack Ottawa Race Weekend 2022: Event Report

And so it is that one of the most anticipated weekends in Ottawa over the last three years will now live on as a cherished memory for all who took part. Congrats to all TORW participants, staff, volunteers and spectators – you are all spectacular.

This is just my story – but there are tens of thousands of others, all equally worth telling.

My TORW 2022 story started last fall when I eagerly signed up for the Marathon, fuelled with enthusiasm to run a full again (my last was TORW 2017) and raise awareness and funds for the Royal Ottawa Foundation for Mental Health.

My story didn’t end the way it was supposed to. Due to some physical challenges – a back injury in late January; COVID in late March; and an undiagnosed illness that was likely flu (but felt as bad as COVID) at the beginning of May – my marathon build was doomed from the start. So I made a decision a couple of weeks before TORW to transfer to the Half. It was a wise decision.

But I digress. Here are the highs of my TORW – feel free to comment at the end of this post with yours!

Fundraising

• Personally, I managed to raise $3,475.51 for the Royal Ottawa Foundation for Mental Health, which makes my heart sing. The Royal delivers essential services in our community to those suffering from mental-health challenges. Thank you to all of my sponsors – you carried me to the finish.
• In aggregate, the Desjardins Charity Challenge raised over $890,000 for participating charities at time of writing. Thank you runners for rallying to make TORW even better for our community!

Thank you to all my sponsors!!!

Event Vibe

• The Run Ottawa team really outdid themselves on this front. From the race kit pickup and Race Expo, to the races themselves, to the Festival Plaza and all things in between, TORW delivered an incredible participant experience that exceeded the highest expectations.
• Particular kudos should be awarded for the look & feel of event elements – the shirts/swag, Race Expo design, event & course signage – and especially the new finish-line LED wall experience – all came together in a visually stunning manner. My son is very good at graphic design and said, “Dad – they totally nailed it. They could not have done a better job of selecting a colour scheme and look that works like that.”

TORW Race Director Ian Fraser at the opening-night Warm-up Party

Spectators

• As always, the Ottawa community came out in droves to infuse all runners with much-needed energy and positivity. Special props to the kids (as always!), the noise-makers, and those who were brave enough to wear confining costumes in the heat … as well as to residents who donated their sprinklers to runners desperately in need of cooling.
• For those who shouted out my name as I ran by – there were many of you, but sometimes I couldn’t actually see you to know who you were – thank you. Trust me, runners can pick their name out of a boisterous crowd and it means the world to us.

Tasha Wodak winning the 10k on Saturday evening … the support of spectators all along the 10k route is something you don’t see in most races

Volunteers

• I don’t know this year’s number but typically there are about 2,000 volunteers who make TORW happen. This year’s volunteers seemed to be EVERYWHERE, and they were always busy making the experience better for participants and spectators. Thank you!
• This included medical staff and volunteers who patrolled the course to ensure that runners stayed safe. No serious medical situations were reported as of the end of TORW, which on a day like Sunday says a lot about the responsiveness and dedication of this crew.
• A special nod to the TORW Race Committee – an inner-core group of knowledgeable TORW veterans who know what they are doing … and do it so well that I would assert TORW is the best-run multi-race event weekend on the planet, certainly in North America.

Xtra Mile Crew

• These volunteers get their own shout-out. Highly visible and on course in the 10k, Half and Full events, they were there to help runners finish their journey. They stayed until the very last runner crossed the line. I know many XMC members and to a person they are kind, giving people. Thank you.

Otto’s Ottawa Power Crew

• This one is a bit selfish. I was privileged to be part of this group in 2022. Otto’s Ottawa Power Crew is a team of volunteers who took to social media to raise awareness of TORW and advise runners on topics like training, injury prevention, nutrition, etc. I am honoured to have been part of the Crew in 2022 and have met some incredible new friends in the running community from Ottawa and beyond.
• A special shout-out here to Crew lead Jennifer Tuthill. Using the “Crew” metaphor, Jenn was our coxswain – giving us direction, spurring our collective energy, suggesting creative ways to engage other runners and the community, and generally keeping us inspired. THANK YOU, JENN!

Otto’s Ottawa Power Crew – we present well

The Run Ottawa Team

• When I tell people that Run Ottawa – the organization that puts on TORW – only actually has a handful of employees, the response is usually shock. But it’s true. There are very few cogs in the RO machine.
• I want to give a special shout-out and thank-you to the RO employees who worked around the clock so that TORW was every bit as amazing as we hoped it would be, and then some: THANK YOU to: Lisa; Jenn; Al; Joe; Morgan; Danielle; Alistair; Dave; and Ankur. You are so amazing and TORW Director Ian Fraser is so very fortunate to have you!
• Speaking of Ian: how’s THAT for delivering under pressure? A new TORW Race Director, who has to put together an “experience to remember” after two long years? Ian – you crushed it. Thanks so very much on behalf of all of us for steering the ship.

My Personal Story: the Half-Marathon

• I had absolutely no idea how I’d do in the Half, given my two COVID-like illnesses in March (definitely COVID) and early May (felt like COVID). My lungs and head still had some leftover congestion going into TORW week, so I set my expectations low.
• Standing in the corral on Sunday morning with my amazing running friend Tegan (thank you, Tegan!), I could feel the sun and heat already … and it was only 8:45am. I dialled my expectations back, mentally. Tegan and I agreed to run an easy pace and just enjoy the experience. We kept each other honest in the early going even though our Garmins consistently disagreed on our moving pace, by up to 10s/km.

Tegan and Yours Truly in the Half corral

• After about 7k, the race started feeling a bit too much like “work” to both of us … so Tegan and I had a quick chat (as runners do) and agreed to just run based on feel for the balance of the race. We agreed to separate and drifted apart over the next 500m or so.
• At the 9.5k mark, I saw the XACT Nutrition cheer station. So awesome. I had several friends in there (Stephen, Tammy and Kristel among them) and their infectious energy was a much-needed “power-up” during what otherwise would have been a very uninspiring part of the course in Tunney’s Pasture.
• I actually ran the middle part of my race quite well … proceeding with a very gradual negative split. Until about the 15k mark … at which point I boarded the Struggle Bus.
• For the last 6.1k, my heart rate increased – as did the frequency of my walk breaks – as the sun and heat took its toll and I needed more fuel and water/electrolytes to keep going. Fortunately, I reminded myself that I was to run by feel … so when things started feeling “hard” I dialled it back a bit and monitored my breathing. Many times I thought of my amazing PT Richelle and the advice she would give me in this sort of situation.
• At about the 17k mark (Sussex Drive, just north of the Rideau Centre) my left calf started twinging with sharp bolts of pain. This is an early indicator of a possible calf cramp – a runner’s nightmare. You know something worse (much, much worse) could be coming … but when? Could I finish the race before it happened? I made a decision to change my form a bit. I am normally a mid/forefoot runner, so I deliberately started landing more flat-footed, to bring my heel down further and give the calf a bit of a stretch on each foot plant. It worked: while there were other twinges in the last 4k, the calf did not seize.
• Once I got to the Pretoria Bridge, I knew that while I wasn’t “home” yet, it was only a matter of 6-7 minutes, tops, to the finish. And with the wall-to-wall screaming spectators to get me there, I knew I was going to be OK.
• I finished in 1:55:19 … in the top 19% of all runners. Not bad for an old dude with bad post-COVID lungs! And I enjoyed it.

18k in, at the Shaw Centre

All in all, TORW delivered and then some. The bar has been raised! I look forward to many, MANY more TORWs in my future. I hope you all had the same experience as me – please don’t hesitate to post your own comments below so I can share your experience too!

–Tracy

19.1k point … 2k to go and looking surprisingly strong (not gonna lie, I wasn’t feeling that way!)

Fin … 1:55:19

Tamarack Ottawa Race Weekend (TORW): Christmas in May!

Full disclosure: I am not religious. At all.

May 28-29, 2022 is a weekend that has been a long time coming. And I mean, a LONG time. I’ve been involved with Run Ottawa as a member since 2010, and have participated in every TORW since then – including the virtual 2020 (I ran the half-marathon) and 2021 (marathon) versions. But it has been three long years since I’ve heard the gun to start a TORW event.

I jokingly refer to TORW as “Christmas in May” because I experience the same childhood joy this weekend as I did at Christmastime when I was a kid. Maybe more, to be completely honest.

Why? I’m *so* glad you asked. Here, in no particular order, are the things I love SO much about TORW and cannot wait to experience again next week … and a “pro tip” for each, based on my 12 years of participation:

Health and Fitness Expo: the kickoff party for any good mutli-race event (and TORW is Canada’s biggest, in case you weren’t aware!) is a great race expo. TORW’s Health and Fitness Expo happens at the beautiful Shaw Centre – Thursday afternoon/evening, Friday, and Saturday. This is where you get your race kit, your shirt (if purchased) AND you can go shopping for other essentials (or, let’s be honest, non-essentials) that you need! Pro tip #1: try to go during off-peak hours (i.e., not Thu or Fri right after work) … and don’t just pick up your kit and go – hang in the Expo for a while … meet up with some friends … talk to some exhibitors … take a look at the other racing events that are being promoted there. Pro tip #2: if you are in the Kids Marathon, the 2k or the 5k events on the Saturday, you MUST pick up your kit before 1pm that day!

Routes: regardless of your event, you will LOVE your route. Ottawa is one of the most spectacular cities in the world in which to run – it has a great mix of urban and non-urban spaces. You’ll see incredible buildings and spectacular scenery. Most routes, for example, follow the historic Rideau Canal – a UNESCO World Heritage site. Pro tip: while this sounds trivial, be sure to keep your head on a swivel and take in the view on your run – I guarantee it will be amazing and if you don’t look, you might miss it!

Corrals: this is something I’ve missed the most since 2020 – the feeling of huddling in your corral in the 15-30 minutes before your big race … meeting people from all over who are exactly where you are in your journey, and know what you’re feeling … and just soaking in that great pre-race vibe before the gun! Pro tip #1: in your corral, find a pace bunny who is well matched to your race goal and stick with them … you’ll likely meet some new running friends as a result. Pro tip #2: don’t be shy – introduce yourself to those around you in corral … tell your story, and hear theirs!

Kids: kids are always a big part of TORW. In fact, on Saturday there are TWO kid-friendly events: the kid-exclusive Ottawa Kids Marathon at 2:00pm; and the Ottawa 2k presented by ASICS Runkeeper at 3:00pm. Both start right downtown at Ottawa City Hall. Pro tip: if you have kids, you know the drill – plan to arrive at least 30 minutes early so that you can park find your way to the event start line.

Canadian 10k Championship: to me, this is one of the extra-fun and special features of TORW. Ottawa hosts the Canadian 10k Championships on Saturday at 6:30pm. This is coincident with the Ottawa 10k presented by Otto’s Ottawa … so if you are running the 10k, you are literally running the same course as Canada’s elites … and trust me, you’ll see them … screaming back along the east side of the Canal as you make your way toward Dow’s Lake on the west side. Pro tip: if you are running the 10k, hold back a bit of energy for the middle part of the course – there are a couple of significant hills you’re going to have to deal with!

Desjardins Charity Challenge: this is where one of TORW’s core values shine through. Last year, even though COVID greatly limited the number of participants in the virtual TORW event, those participants managed to raise over one million dollars via the Charity Challenge, for charities who participate in the event. COVID times have been tough, including on charities. The fact that TORW participants rallied to the cause is amazing. Pro tip: it’s not too late to donate to a participating charity, or to an individual TORW participant … my fundraising page for the Royal Ottawa Mental Health Foundation is here.

Festival Plaza and the Kichesippi Beer Garden: this is the area outside of Ottawa City Hall (specifically in Marion Dewar Plaza) in which you can relax after your events on the Saturday and Sunday. There will be live music, medal/award ceremonies, photo stations, special guests and speakers – as well as beer from Kichesippi Beer Company and kombucha from Carlington Booch on hand (a free drink is provided to runners in the 10k, half and full events!). What more could a runner ask? Pro tip: this is a less-crowded place to meet up with a runner after their race; scout it out in advance, and make plans to meet in the Plaza and Beer Garden!

Volunteers: these people are the heart and soul of TORW. They do it all: measure, mark and marshall the courses; put up signs and banners; manage registrations and race kit pickup; work the race expo hall and booths; shepherd the corrals; hand out water and fuel during the races; give out medals and food at the end of the races; and clean up afterwards. They do it all behind the scenes, and without asking for kudos. Pro tip: thank a volunteer whenever you can – trust me, it means a great deal to them.

Spectators: I’ve run half-marathons and marathons in many cities. Ottawa hits WELL above its weight when it comes to crowd motivation during TORW. You will be inspired by the people who will line the streets, regardless of weather, to cheer you on. From the kids and dogs you’ll see, to the neighbourhood themed cheer stations, to signs you’ll read (every year someone comes up with a new one that makes me laugh), to the people offering up their lawn sprinklers or giving out freezies when it’s hot, to the crazies in costume with cowbells, to the musicians you’ll come across at various points in your route – Ottawa’s got it all! You will NOT run alone. Pro tip: high-five a kid. It only takes a second and is a guaranteed power-up.

And finally .. YOU! TORW would not be possible without the tens of thousands of athletes who come out to run or walk the routes. Your love of a healthy lifestyle is legend, and your energy infectious. Thank YOU for coming to Ottawa for TORW 2022 … it’s been a minute, and we’ve missed you! Pro tip: take a bow and give yourself a hand!

–Tracy

Eating my own dog food

Ahem:

“But if this COVID thing persists and I can’t get out there enough between now and May 29 to do as well as I wanted to in the marathon (sub-4:00), I’m not going to sweat it. Instead, I’ll shift my expectations. I’ll make a conscious decision in the starting corral to enjoy the journey, not the destination. I’ll high-five some kids; I’ll thank the people with clever signs, and whoop up the crowd, and hug any friends I see along the way. I might even walk through a few water stations. If that’s the worst outcome I face, I’m good with that.”

–yours truly: “Running with Asthma … in covid times“

Little did I realize when penning these bons mots of wisdom – less than a month ago – that I would be applying them to myself now. But here I am.

A quick recap: the week of Mar 22, after two years of living like a hermit, I contracted COVID. As an asthmatic, my recovery was slow: between Mar 21 and Apr 1, I ran 0.0 kms. This while I was supposed to log 45-55km a week of volume for the Tartan Ottawa International Marathon on May 29. This temporary setback (or so I thought) inspired the quote above.

And then, back to the training. Well … from Apr 2 through May 7, anyway. In that time, I got my long runs up to 28km (a bit behind plan, but not ridiculously) and managed to pull off a pretty good 1:48 in the Toronto Half Marathon on May 1. I also managed to put in some decent intervals work and ran in some heat in Dallas while on my first business trip since 2020. I got home from Dallas on May 6, and ran Run Ottawa’s Farm Run 5k event on May 7 with a respectable sub-25:00 tine. All good, right?

And then – the afternoon of May 7: hmmm, my throat feels a bit funny … kinda sore & raw. May 8: BAM. You’ve GOT TO BE KIDDING ME. Very painful to swallow. Body aches all over. Head congested. Brutal sinus headache.

And that’s where I’ve been ever since. Two negative antigen tests later, I’ve concluded that it’s most likely an old-school sinus infection. I’m on day 3 of antibiotics and am feeling a bit better – but I’ve literally run bupkis for the last week – seven days of this and I still feel pretty rough. So again, 0.0km of running in this time, including two missed LSRs toward my marathon training. I don’t see my feet hitting the pavement for a few days yet, either.

So I revisited my April 13 blog and in particular, the passage above. I also had to make a serious decision: do I still try the marathon – albeit more slowly and without self-imposed expectations? Do I defer my marathon and build up to a virtual marathon once I’ve recovered (but in doing so, miss out on the the excitement of running a Race Weekend event – something I have been longing for since 2019)? Or should I consider something else? I asked some friends for advice … most agreed that because of my lack of volume training over the last six weeks (I am literally 200km behind), there is risk I could injure myself if I were to try the 42.2km distance on May 29. At the age of 58, my overarching goal is to keep running – an avoidable injury would be a very bad outcome for me. But I desperately wanted to run a race on May 29. What to do?

I decided – reluctantly but IMHO wisely – to transfer to the half-marathon on May 29.

So there you have it, folks. I ate my own dog food. I am very fortunate in that a dear running friend who is well matched to me pace-wise proposed that the two of us run an easy fun run half that day … so we have now declared ourselves “Team Fun Run” and we’ll fully soak up the vibe on Sunday, May 29 in the Ottawa Half-Marathon presented by Desjardins.

Expectations reset. Going for the experience, not the outcome. And I’m totally OK with that.

I hope to see some of you out there that day … and if I do, don’t be surprised if you get a big hug.

–Tracy