Category: trail

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Race Recap: 5 Peaks Terra Cotta Trail Race

Having skipped out on the Yonge Street 10K in favour of watching the kids and cheering on the runners, this last weekend was my chance to get a bib on and race.  It’s the first race of the 5 Peaks Ontario Trail Racing season and I was pumped – pumped to try my legs out (especially while carrying less weight) on a new trail and push them as fast as they could go, pumped to get the kids running around their fun run, pumped to see friends.

We arrived at Terra Cotta Conservation area around 9:30 AM with plenty of time to park, pick up and our race bibs.  I was pleasantly surprised to see we got some swag before the race, because I’ve missed out in the past when they’ve handed it out well afterwards, and I’ve already long since gone home.

I got to see Janice from Fitness Cheerleader finish the competitive 3 km kids race with her eldest daughter. I found Krysten from The Misadventures of a Darwinian Fail (and her husband) as well as Paul from Paul’s Inane Ramblings Then it was time for the 1 km (or 600 m in this case) fun run for kids of any age.  My wife wasn’t feeling too well that morning, so we opted to encourage Shark Boy to run it on his own, while I stuck with the Lightning Kid.  Shark Boy seemed a little upset at not being near the front of the starting crowd, but knowing how he dislikes standing around waiting, there was nothing for it except to encourage him to nudge his way forward before the official “1,2,3  GO!”

The Lightning Kid has been getting faster and faster and I’d already noticed in the past few months, so I was glad to see him put that to use now.  I’d experienced this phenomena with Shark Boy a few years ago, but when racing with a 3 year-old, the limit isn’t so much their fitness, but their attention span.  He’d stop to see who was coming up behind him, glad-hand with new-found fans (a repeat of last year at Albion Hills), and generally smell the roses.  I’d be cheering and chanting “Come on! Go, Go, Go! Faster” the entire way.  

Those are actually snow pants.  The morning was not warm.



We were well on our way to the turn-around point (a small loop around a pond) when we saw Shark Boy already on his way back.  He was smiling and really moving, so I knew he was managing the course fine, and having a good time doing it.

Then, a few minutes later, we saw him again! He had done an extra loop, and I don’t think it was exactly by accident, because I saw him try and avoid the final stretch back to the finish line only to be corrected by some marshals.  Apparently he asked “Is that all?”  when he crossed the finish line, so I think it might be time to enrol him in the competitive Kids’ 3k next time.  I got the Lightning Kid to run the final stretch with the promise of seeing Mama and there were smiles and high-fives aplenty.

After that nice little warm-up it was time for the main event.  I seeded myself at the back of the third wave and listened to the final instructions.  The course was going to be a muddy one thanks to the rain and cold temperatures we’ve been having, and they asked everyone to stick to the trail and not try to go around which would widen the existing trail and erode the very forest that the area is trying to conserve.  It was generally pitched as, “don’t be afraid to get dirty” and you shouldn’t if you’re trail running, but the thing is that deep mud can actually suck the shoes right off your feet (as nearly happened to a woman right behind me) and your shoes start to get really heavy as they get clogged up with mud. I still stuck to the trail, as instructed, but I found myself doing the Remo Williams run (see this video around 3:13, then watch what happens to the guy following Remo) whenever I encountered deeper mud.

Terra Cotta seems like it’s going to be a flat course, but there are definitely some hills, enough of them were wide enough to allow me to pass when other runners wanted to walk up the hills (and I didn’t, which wasn’t necessarily every time). There were a few boardwalks which the more clever runners used to scuff off the soles of their shoes as they went along and lose some of the mud weight (not to mention regain the traction provided by their treads that had been hidden by a layer of mud).


I finished the first lap of approximately 5 km feeling strong with a smile on my face. I took a gel and was determined to negative split the race. As it turns out, I did the second lap all of 3 seconds slower, and I know I really pushed myself on the last kilometre, so I’m not entirely sure what happened.



Shark Boy wouldn’t let me rest until I had seen the play area he’d discovered (which amounted to a dug out area of clay/earth), then I helped myself to snacks like Clif bars, chocolate chip cookies, potato chips and bananas. I also managed to catch up a little with Jessica from Laces and Lattes (who not only pulled a 3:15 Boston Marathon the Monday before this race, and did the Enduro course, but also did Paris to Ancaster the next day!) as well as my friend Mark Sawh, a great Toronto community runner.

My official finish time was 1:09:52 with an average pace of 6:29, which I think I’m happy with. The other runners seem to set the bar pretty high, as I was the 101st man to finish and ranked 34/47 in my age category.



As always, 5 Peaks put on a fun day of running for the whole family, and though I thought we wouldn’t necessarily be able to make it to another race, we are currently pushing things around our schedule to be able to make it to the Heart Lake race on May 30th. Hope to see you there!

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Why You Should Join Me At the 5 Peaks Terra Cotta Trail Run


The trail running season starts on Saturday April 25th, at Terra Cotta Conservation Area, and the entire Iron Rogue clan will be there.  Unless you’re new around here, you should be no stranger to the 5 Peaks Race series (recaps: here, here, here, here, here and here). They’re a fun event, and super family friendly.

 Let me break it down for you…

  • They are friendly to beginners.  There are two course lengths, Enduro and Sport which are 10.8 and 5.4 km respectively.  If you feel you’re a slower runner, or are intimidated, you can simply seed yourself in one of the last waves, and then you don’t have to worry about being passed.
  • They have Clif Bars and Kicking Horse coffee on site.
  • Terra Cotta is a beautiful conservation area, but not as well known as some in the Greater Toronto Area.  Running this race affords all kinds of ‘Terra Cotta Warrior’ puns/jokes.
  • Kids can run the competitive 3km race or the fun 1km race.
  • You will get a free high-five from the Lightning Kid
  • Trail running is the purest form of running; you’re closer to nature than when you’re on  a sidewalk or road, and ditching the headphones means tuning into the experience of finding out what your body can do.
  • Many awesome local fitness/welness bloggers are expected to attend including Jessica from Laces & Lattes, Krysten from Misadventures of a Darwinian Fail, and Michelle from Michelle The Runner.
  • Thanks to me, you get a discount on your registration! Use the code AxelsTrailPals when registering online.
Not good enough? What about a free entry?  One random winner will receive a discount code.  You can put several entries in and the winner will be announced on Monday April 20th.

So… do you want to give trail running a try with me?


a Rafflecopter giveaway

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Friday Five – Coming Soon

In an effort to keep some momentum in my writing and posting (I’m a little stalled on a Lightning Kid post), I’m going to do a Friday Five post with 5 things that could be their own posts – and probably will be in the future.  Rather than beat myself up about my inability to get a good, quality piece written and published this week, I’m going to give you this, the bastard love-child of a clip show and sneak preview/trailer.


  1. Cross-country skiing.  Finally there’s enough snow for us to do one of our favourite family activities in the winter.  I think the Chariot is coming to the end of its service life; it’s in fine shape – it’s just the boys are getting a little big for it.  I stated in my submission to Pavement Runner’s Best Photos of 2014 that we probably wouldn’t be able to do running races as a family going forward.  It’s a bittersweet thought.


For cross-country skiing, which is more tiring than walking or running, we might have a bit of a reprieve.  Shark Boy can ski, he’s just slower than my wife or I which only makes sense. 

Last weekend he finished a 2 km trail on his own, and we were incredibly proud.  He never lets falling down (which happens when you’re learning or rusty, never mind both) get him down and kept the smile on his face.  He needed some coaching, coaxing, cajoling and cheer-leading to keep moving until the very end, but he did it!  We tried the Lightning Kid in a simple pair of toddler skis (that don’t require special boots) – and he was keen in theory, but hated it once he had to manage them and a pair of poles.  Once we had lunch, Shark Boy was still too worn out to go on his own, and we got a 3.7 km trail done with me pulling – fortunately, the boys kept the peace in the Chariot despite being packed in like sardines.  I had done an extra loop alone (besides pulling the Lightning Kid in the Chariot) while my wife and Shark Boy finished their 2 km, but pulling both boys along was super tiring.  I had to take breaks to let the lactic acid clear from my hamstrings, sometimes even in the middle of an uphill climb (which I dislike doing, as it always feels a little precarious).


The boys’ different stages of development (on skis) puts us at an interesting juncture in our ski days.  We’re going to have to learn to break the days up and split up – divide and conquer as far as teaching them and keeping them entertained, happy and content.  This will be an interesting season.


  1. 5 Peaks Trail Run Series Ambassadorship – I ain’t got one.  I was, however offered one, and though I didn’t like doing it, I had to turn it down as the time commitment was a bit much for me.  I am still happy *to talk up this race series as much as possible*; it’s accessible/beginner-friendly, has great venues, and the little kids’ races make it family friendly on a level that is unmatched by any other race or athletic event I’ve seen.  I’m adding Terra Cotta to my Race Calendar this year, and probably others too.
  2. DietBet – After the holidays, some of my clothes didn’t fit too well.  For pants to be too tight at the waist is one thing, but I had some favourite shirts that were feeling tight.  Something I’ve gathered (besides pounds on my midsection) is that losing excess weight (especially fat) is probably the best/first thing I can do to get faster in my runs and the bike (probably in the water too), never mind the health benefits.  Weight loss was recommended during my *sleep study* too.  My wife and I got a book called The Doctor’s Diet (by Dr. Travis Stork) as a Christmas gift (shout-out to my cousin-in-law Stefan, and a great triathlon series in the Pacific Northwest USA – TriFREAKS).  I know ‘diet’ is a four letter word, and that they don’t work, but we needed a real change, since we weren’t effectively implementing what we know are better nutritional principles.  We’re hoping to use this book’s principles (most of them, anyway) permanently, but for now we’re on a 2 week STAT plan, which is working quite well for me.  I’m taking part in not one, but two DietBets (again)…. and I’m going to win too.  I’ll be reviewing the plan and my experience with it in a future post.
  3. Hot Yoga –  One of my resolutions goals aspirations for the New Year was to try Hot Yoga.  I found a place nearby that has an introductory package of a week’s worth of classes for $25.  I’ll have a complete review of the experience in a future post, but it’s going well overall; here’s the website if you’re looking for Hot Yoga in Mississauga.
  4. Word of the Year – Remember how I mentioned I was doing 2 DietBets? One is being run by Diatta of Femme Fitale Club.  She recently did a post called *Ultimate Tps to Resolve Your Resolutions in 2015… it was the first time I’d seen the word ‘Resolve’ in conjunction with ‘Resolution’.  First point: I am extremely late to the game in terms of setting real goals for 2015.  I have wishes that are starting to turn into ideas, but they have no commitment or plan yet, but mentally I’m starting to gain confidence in myself and my ability to make them happen.  Second point: I don’t generally go in for a lot of the ‘touchy-feely’ stuff a lot of bloggers do, but I am open to trying new things, so I may find myself working on Law of Attraction type journal writing, vision boards, who knows what?  I like the word ‘Resolve’ because it refers to two meanings: 1) the idea of finding a solution to a problem; I’m an engineer by trade and a problem-solver by nature 2.) the concept of determination, endurance or grit, which is the stuff a triathlete is made of.  So, I’m making ‘Resolve’ my word of the year.

Can I get a high-five?
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Going Long – Race Recap: 5 Peaks Kortright Centre Enduro Course

To ultra-runners, the distance of the Enduro courses at 5 Peaks events are laughable.  But to me, it’s the longest I’ve gone on a trail (with all the hills) and longer than most training runs to do 10 km.  


And then I found out that it would be more like 13km.  I was still looking forward to the race until I heard thunder rolling in as I was trying to get the Lightning Kid to sleep.
That should read “… don’t *want* a thunderstorm..”
With rain forecasted for the day, we decided to keep the kids home.  I was already nervous about how they’d behave for their mom when I was out running for twice as long as I usually do, and I didn’t think the Kortright Centre had as much to offer as Heart Lake or Albion Hills (like splash pads).  In the end, the weather ended up not being so bad, but hindsight is twenty-twenty.

I picked out the absolute worst pair of running shorts I could for the day, but I think they were the only clean ones I had available.

  1. I worried that they’d soak water like a sponge
  2. It turns out the elastic is worn out and I had to pull them up continuously while running (sorry about the plumber-butt anyone running behind me!)
  3. They chafe the insides of my thighs.
I got to the race, picked up my bib and timing chip, then lost the latter while standing in line for the porta-potty.  Luckily, it was recovered and announced so I got it back.  Before the race I found Jessica of Laces and Lattes, as well as Robyn Baldwin and her friend Allegra. Robyn is a big fan of Shark Boy and the Lightning Kid, but she took it well when she found out they wouldn’t be there.  She and Allegra were in the wave ahead of me, but I managed to get a shot of them doing Robyn’s patented “The Face”.
 

The rain from the night before made the course wet and slippery, so we were warned to take it easy on hills, bridges, boardwalks, whatever.  I was determined to take the pace easy, to make sure I was able to finish strong anyway.  Taking it easy also meant I had the opportunity to take nice pictures, and with a 2 loop Enduro course, I had 2 chances to get pictures of notable sights.

I wouldn’t have predicted that the Kortright Centre (to which we’ve been for Maple Syrup festivals before) would have some of the nicest sights of the 5 Peaks series, but have a look.



There were some hills on this course, and I’m pretty proud of how I handled all of them.  Early on, of course, I was feeling strong and passed people who chose to walk.  Then I encountered what the hilarious Erin Dasher (race director and announcer) described as a “water feature”.  There’s a saying (or rather more of an excuse/rationalizaiton) in Engineering Development: “It’s not a bug! It’s a feature!”  That’s what this reminds me of…


I think I could have balanced on those railings to get across dry, but that honestly felt like cheating, so I got wet feet like everybody else.  Between the wet shoes and fatigue (especially on the second loop) some of the hills gave me a very heavy feeling in my legs, which reminded me of a hard brick workout… which is a good thing, I suppose.

If you look closely you can see some of the network of tubing to bring the sap from the trees on the right side of the picture.
I not only saw the Kortright Centre’s maple syrup facilities, but also learned of their Raptor Centre (for the Canadian Peregrine Foundation).  I couldn’t get too close to the cages (sorry about the poor photos), but in addition to peregrine falcons they had a bald eagle and a great horned owl that actually went: “HOO… HOO”.  We’ll have to bring the kids once.

HOO



I mentioned I wanted to finish strong, but in spite of taking a Clif gel on the second lap and Gatorade being available on the course, my pace simply had to slack on the second lap.  Still, on the last kilometer I started getting aggressive.  I passed 2 runners on the final, biggest hill.  There was a contest to name the hill and someone came up with “S.O.B” which stands for Shortness of Breath (not that other thing).  I never submitted my suggestion which was “Hill-o, I hate you won’t you tell me your name” (sung to the tune of the old song by The Doors, with option second verse Hill-o, I hate you, you drive me insane).  As I crested the hill I saw two younger ladies who seemed to be easily prancing like pixies through the forest.  I must stress that this was a false impression that was brought on by pain and exhaustion, but I sprinted to the finish to catch them both (tying the faster of them at the finish line).  You know, like the spiteful jerk that I am. I’d like to think Robyn and Allegra’s cheers helped me achieve that final sprint.

For once I didn’t have to dash away from the race, and I managed to snag a cup of coffee (well after eating my post-race bagel, banana and cookie).  I forgot to add my bib number to the draw, and my finish time put me in 3rd last of my age category, so sticking around for the awards ceremony didn’t have much point, but at least I got to witness the shoe toss challenge (for the prize of a Suunto GPS watch).


It never did rain, so it was really a magnificent day and an appropriate end to my trail running season.
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Friday Five: Top 5 Fall Races

I’ve got 3-4 other topics I know I want to talk about, and write posts for, so what am I going to do? Write a completely different post instead.  Must be a blogger thing.  If you’re new here, I’ll tell you I’m going to review the Samsung Gear Fit smartwatch, and go really in-depth on how sleep is important for health, so be sure to subscribe for these posts as they come in.


Fridays mean Top Five Countdowns (when I feel like doing them of course), and this time I’m highlighting my Top 5 Fall (or Autumn if you prefer) Races.  For whatever crazy reason, our family’s race calendar seems to be craziest in September; but we had fun last year, so we’ll do it again!


  1. 5 Peaks Kortright Centre.  We’ll be there tomorrow!  If you haven’t noticed, I’m a big fan of the 5 Peaks Series.  The whole family has fun, and while I haven’t run this venue, I’m somewhat familiar with the Kortright Outdoor Education Centre from Maple Syrup Festivals every spring.


  1. Lakeside Sprint Triathlon.  The only thing standing between me and a triathlon-less 2014.  I hope I’ll have a respectable time that is comparable with past performances, but with the differences between courses, there might be no sense in comparing.  I’ve never been to this venue… I’m just looking forward to getting my swim/bike/run on again.
  1. Terry Fox Run – This is a threepeat for us (Triathletes love 3s).  Here’s the family donation page if you want to help fight cancer with us.  I’ll be recovering from the Lakeside Tri the day before, but this is really leisurely family fun.  Let’s hope for good weather.

  1. Kids of Steel Duathlon – Shark Boy is going to threepeat this one this year too.  Between this and the Kortright Centre, I’m hoping to light a bit of a fire under him as it dawns on him that races can be more than just a light bit of sightseeing; if he wants to be “the fastest” (his words), that might mean starting at the front and going as hard as he can.  On the other hand, I don’t want over-competitiveness and pressure rearing their ugly heads.  I want to coach him, yet let him take the lead as to what he wants to get out of these events… does that make any sense?

  1. Levac Attack – Registration is now open! The event has been moved to Mississauga and takes place on Saturday October 4th (event details here [Facebook].  A very small race with great post-race food, that is accessible for strollers and whatnot.  We are in our 5th year of raising money for Mount Sinai Hospital’s Maternal-Fetal Medicine Unit.


Over the past year, I’ve noticed my blog has undergone a bit of a theme shift from my individual endurance endeavours to active family living.  Both were always supposed to be big factors in what I’m inspired to write about, but there’s no doubt the balance has shifted from more of the former to more of the latter.  Active,healthy families are a big deal to me, but not every family can be as lucky as ours (even with a child with special needs, we are all able to participate in a lot of physical activities, as you can see from some of the links I’ve used).  Mount Sinai is there to help families with high-risk pregnancies get to a point where they can hopefully enjoy lifestyles as fun and wonderful as the one my family does.  It’s an honour and a privilege to be associated with this cause; if you’d like to register to join us (we have 5, 10, 15 and 20 km events) the registration link is here.  If you can’t make it out, you can sponsor me here.

I know I basically asked you for money twice in this letter, Dear Reader.  You can’t really blame me for assuming someone so attractive, well-dressed and discerning as yourself might also be rich though, right?

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Race Recap: 5 Peaks Albion Hills

So, the Friday before last, I did one of my morning runs with the Lightning Kid.  During my lunchtime spin class, I could feel both a tug in my hamstring and my Achilles acting up.  That didn’t seem good, but I took it easy that weekend at the cottage, except for an open water swim, so I figured I’d be fine.

The same thing flared up in a Boot Camp class on Tuesday, and I began to think I was in trouble, since I had signed up for 5 Peaks Albion Hills that very morning.  I had to take an Ibuprofen just to get through my Wednesday and by Thursday night I was soaking in a cold water bath (no ice, though, I just can’t do that to myself).  The latter seemed to help and I was willing to brave it by Saturday morning.

Albion Hills is a great park that we visit often for cross-country skiing.  I wish I could say that the skiing made the trails familiar to me, but everything looks different in snow, but at least I’d done this race 2 years ago… but more on my race later.

As always at the 5 Peaks series, it starts with the Kids Challenge; all participants get a bib with the number 1 on it, because they’re all winners.  We were rushing up to get the kids’ bibs and safety pins when I ran into Robyn Baldwin (whose blog I’m sure you read, right), and though we didn’t have time to greet her as well as we should have, did us a solid of capturing great race photos of the kids, so big thanks to her.

The Lightning Kid gives Robyn a High Five

Shark Boy in action – Courtesy of Robyn Baldwin
Lightning Kid waves to the fans – Courtesy of Robyn Baldwin

At previous races, I’ve run with Shark Boy while my wife has run with the Lightning Kid.  Last year, he needed to be carried a lot, but he did almost all of the Heart Lake 1 km Kids Challenge this year unassisted, so I was game to switch kids with her this time.  Uh-oh, not only did she struggle to match Shark Boy’s pace, but the Lightning Kid must have been a little thrown by the switch because he hesitated and paused as the pack pulled away from us, and when they began to disappear from sight, he threw a mini-tantrum or two.  Luckily, he’s still motivated from those morning runs and understands the concept of “Go, go, go!” so I got him through the course with a fair amount of carrying.  What he lacks in speed he makes up for in charm and charisma because he put on a grand show of waving at almost everyone he could.


They stuck around after their race just long enough to see me off on mine, then it was off to the on-site splash pad and pool.  It’s really great that 5 Peaks is using these awesome venues of the Toronto Region Conservation Authority – they make for great scenery and family fun.


Wanting to play it safe and conservative with my right leg, I decided to seed myself in Wave 4, which ended up being the last wave, but also the best behaved, because according to the Race Director’s announcement, we get to hear our instructions 4 times. Heh.


The race course was described as a roller-coaster with lots of single-track, and the latter fact made for some line-ups in the early going, even for last wavers.  Still, I enjoyed taking it easy and knowing that simply finishing would be a fun day and mean my leg hadn’t stopped me.  In fact, I jumped a foot off the trail to take a picture of a unique looking stand of trees:


The roller-coaster description held true, and the kilometer markers seemed to tick off fairly quickly – time flies when you’re having fun.  I managed to pass a lot of people more through technique on the hills (especially downhills) than conditioning.  Some of the sights I saw included a girl who stubbed her toe while wearing those Vibram Five Fingers Barefoot shoes (ouch) and a guy who looked like he belonged on a tennis court.  Tennis shoes, polo shirt… look, I get it, not everybody needs to be hard-core dedicated to the sport, in fact, I love the idea of people trying things out for the first time, without necessarily having spent money on all the best gear.  It’s just that this guy had all grey hairs, so I’m thinking he’s not some 21-year old who is going to bounce back from the kind of injury that improper footwear is going to cause.  he Sport course ended up being 5.7 km by their reckoning or 5.3 by me & Endomondo’s.

I’m really happy that I crossed the finish line strong, and I did comparatively better in my age group than at Heart Lake (13/20 is better than 24/28). Once I had retreated to the shade and gotten my water and banana, I had a chance to talk with Robyn and Jessica from Laces and Lattes (who, again, supplied me with a discount code for the race entry as well as kicked butt in the Enduro category).  We talked blogging, heart rates, upcoming races and adventures – it was a great way to highlight what an inspiring, fun community that I can connect with through active life blogging. 

After the great time we had as a family that day, the Kortright Centre race is basically a done deal…

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This Summer’s “Training” “Schedule”

It’s been a bit of a rough summer so far.  In the Holding Your Ground post, I talked about how I wasn’t going to be breaking new ground in terms of distance or performance this year, and the way things are shaking out, I don’t think I’m going to do any triathlons this year.  I had thoughts of doing Bracebridge again, or maybe dropping down to the Sprint level, but I think I know I’d be pretty much limping through it, and needing the better part of a week to recover.  The concept of merely doing the race for fun and simply enjoying completing it appeals to me, but I know I’d be cursing how slow I am and everything that woulda/shoulda/coulda (Shel Silverstein shout-out!) happened this season with every stroke, revolution and step.



Immediately after getting back from Germany, I underwent a vasectomy.  The snip.  I’m thinking of devoting a post to it in case anyone was considering it and wondering about effects and impacts (don’t worry, there wouldn’t be any pictures), but for now, I’ll just leave it at the fact that I was unable to exercise (or even pick up the kids) for a week after a less-than-completely active vacation just as the summer was getting started.  A summer that follows a brutal winter, where getting/keeping a good base was very unlikely.  It also meant missing out on Band On The Run (at least the racing part, but the music festival/live concert was a lot of fun); I don’t think I’m going to post about it since it’s so long ago and I didn’t run it myself, but it’s a must-have for next year; family friendly, lots of fun.  


So here we are, without racing goals, without a formal training program, with a weak training base and the summer has been rather rainy, if you ask me.  Rain and storms has meant cancelling rides and open water swims at the cottage where I spend most weekends.


Still, I’m not writing this to describe what hasn’t happened, I’m here to celebrate what has been happening.  For one thing, like they say in the movie The Crow, it can’t rain all the time, so the cottage has been good for open water swims.  Unfortunately, due to some weird Garmin firmware crash (that my Forerunner 910XT has fortunately has recovered from) I don’t have any data to show you for it… the Garmin ate everything from June 23rd till sometime in Mid-July.  I can tell you that I did the first one sans wet-suit.
OWS_StrawPoll.JPG


That decision to swim without it was a good one, I got 1.4 km of swimming done in 33 minutes which made me feel good about where my technique, body positioning and endurance were at.  I had a couple of other swims, one of which was in very windy and rough conditions and was really unpleasant, but at least it would toughen me up for adverse conditions, right?

We’ve taken the kids kayaking a couple of times too. The first time was about 1km, the second we got up to two. They’re pretty good about patiently sitting still, to the point where our arm endurance is a bigger limiter than their fidgetiness (I just made that word up).




The other thing the cottage has been good for is using my mountain bike.  Rather than cart my tri-bike back and forth from the city, I just try and get out on the mountain bike, which I’m treating as part cycling training, part cross-training.  The first time I looked for a trail in the area I encountered a massive mud puddle which a little too much for this novice mountain biker…. but when I hit the same trail the week after, it was dry enough to ride through and I got a little further.
MTB3.JPG


Whenever I hit some challenging terrain (which, for me, is just about anything more than a dirt road) I giggle and hoot. I bet I sound like Daffy Duck out there.



Back at home, the Lightning Kid’s sleeping schedule has returned back to its horrible default condition.  He’s less accepting of me as means to get back to sleep, but the good news is that when I’m industrious and organized, I prearrange my running gear so I can get up, grab it, change quickly in his room, and take him out running before he can wake anybody else.


It’s been a great opportunity to play with fasted cardio, since I don’t take any fuel before I go (though it’s super important to hydrate before and during, because I wake up as dry as a bone).  I’m pushing the Chariot and taking it easy and just trying to kill 30-60 minutes so that the rest of the house can sleep.  I don’t push the pace, and I’m just happy to be moving, and even then, I find myself tempted to stop running or turn around early.  I’m training my body to recruit more of my fat stores, and training my mind to keep going even though I’m tired which is key for triathlon.

I wasn’t sure how much he was enjoying it, and in fact, when he starts asking for ‘Mama’ I know it’s time to get home quick, but I was surprised at how quickly he’s come to expect it: I got up early with him on Tuesday, and since I didn’t have my gear out and ready (and I was pretty groggy), I didn’t take him out.  He grabbed my running shoes and though I took him out on the porch for a few minutes when he asked to go outside (not for long, because it was surprisingly cold and we were just in pyjamas), he threw a tantrum when he found we were going back inside.  Sometimes when we’re out on the run if he starts to fuss I give him my water bottle to drink from.  He hardly ever drinks from it, but he does play with it a little.  The funny part is when he starts calling me to take it back; he’s like a little coach reminding me to hydrate.

So, though I haven’t exactly been lighting the world on fire, I’ve had some fun and that’s what summer’s all about… and it’s half over!

How has your summer been so far?

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Race Recap – 5 Peaks Trail Run – Heart Lake

Whenever a blogger hasn’t posted in a while, they always lead with something like “Don’t worry, I’m not dead!” and I always have a reaction along the lines of “I wasn’t thinking that at all.”  I’ve been swamped (still am, in fact), and there are quite a few topics I want to write about to get caught up on, but last things first….  I raced the 5 Peaks Trail Run Series – Heart Lake Sport course this weekend.

 I ran this race last year in September, and doing it in the summer had an entirely different feel. Just like last year, there was a Kids’ Challenge Fun Run of just under 1 km that both Shark Boy and the Lightning Kid participated in.  It’s fun to see them actually improve year over year: I’m pretty sure Shark Boy can pace himself better so that he keeps up a more consistent tempo, and the Lightning Kid finished much faster too.  They make me so proud.

Game Faces.

Shark Boy raises the flag (or ribbon) of victory (or participation).

The Lightning Kid approaches the finish line with Mama in tow

The Kids’ Challenge course had many of the same features as the sport course, only shorter, naturally.  We took off from the starting line and dropped down into a little valley where we circled a field, while going up and down a few hills that surrounded it.  It was all led by a volunteer and there was a tiger mascot to motivate them right to the end.  The really great part about this venue for kids is there was a splash pad right next to the race site where the boys got to spend the time while I was off on my race.

 This year, I decided to seed myself in the 4th wave rather than the 3rd.  I think I got passed a little too much in the early first kilometre last year, and I wasn’t exactly at my fastest going in.  In spite of the guidelines they give you as to wave vs. benchmark time (the pre-race bulletin called it “…the 5K time you could run immediately after eating a plate of nachos, with a beer or two to wash them down, followed by an ice cream sandwich for dessert.”).  By the time I had finished getting my good luck kisses, I had a little trouble getting to the front of the 4th wave, but I still think it worked well.  


 The single-track didn’t start till 500-700m into the race, so there was plenty of time to get things sorted out in terms of runners’ paces and who should be where in the pack.

 I started my Garmin a little late (and my MapMyFitness app even later – I hope no-one was listening to the robot lady in my phone calling out false kilometre marks), and I quickly noticed a little problem.  I recently added a new heart rate sensor and I think that reset my HR Zones and values; according to what it displayed, I did nearly the entire race above 90% my maximum heart-rate (I later found out that the programmed max was 187 bpm, and my max of the day was 197, so now at least I have a new, up-to-date maximum heart rate).



The course spent a lot of time in the shade of the forest, which I really appreciate; I had a hat and sunscreen, but I don’t like to rely on those more than I need to.  Even the little bit toward the end (I think well after 4km on a 7km course) that was more sun exposed was well thought out – there was only a single aid station on the course, but I thought it came at the perfect place the first time I passed it, and you got to pass it again another time.

 I took a couple of walk breaks during the race, but they were more in anticipation of hills and wanting to be properly energized for the climb than necessary to recover from fatigue.  My favourite hill was a near vertical climb that slowed people down to a crawl.  I used my trick from last year to make the crawl literal and used my hands to get extra traction to make the climb.

 I made the final climb to the finish line with a smile on my face, and finished in 45:46 which is more than a minute slower than last year, but with my training schedule (or lack thereof) I wasn’t too surprised and quite pleased.


 After a slight cool down in the shade and getting a few snacks into me (including mint-chocolate Clif Bar Builder Blocks!) I met my wife and kids coming back from the splash pad.  We had the briefest of moments to meet with Jessica of Laces and Lattes (which is not only a good blog, but an excellent running resource) – if not for her, I think I would have forgotten that the race was that weekend.  I also got to meet Robyn Baldwin, and she fell victim to the charms of the Lightning Kid:

So much fun meeting @apkussma‘s fam jam. I may have wanted to kidnap your son just so we could eat cookies together
— RobynBaldwin (@RobynBaldwin) June 21, 2014

He didn’t give her nearly the attention I wanted him to, because he was so busy stuffing cookies in his mouth, but maybe he knows more about playing it cool than I do.  Rounding out the group of tweeps I met is Mark Sawh, who was better known to me as Spider-Man (from the Yonge St. 10k).  Based on the conversation I had with him, trail running has another convert…

I wish we’d been able to hang around more for draw prizes and other fun, but we had to get to Burlington for the race kit pickup of the TriKids Burlington triathlon Shark Boy would be doing the next day.  Guess what my next post is going to be about?

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#YearOfRunning13

Miss Zippy did a great post inviting the audience to review their year of running.  I’m late to the game but here goes nothing!

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What was your:
  • Best race experience?
I would have to say the Bracebridge Triathlon.  The course was fun, the race was well organized, the weather was just about perfect, and I carried the Lightning Kid across the finish line.  Maybe it’s cheating to put a triathlon in a running post… but I’m a rogue, OK?!

  • Best run?
Maybe it’s too fresh in my memory, but we have a quarterly race for the run club organized by the corporate wellness centre.  I hadn’t joined the run club this season, and in fact, I hadn’t been doing much running overall, so I was reluctant to join the race at all.  While I normally do the 10k, I opted to do the 5k for lack of conditioning and general laziness… but at least I was getting out there right?  I ended up winning the race with a hard effort (only by 10-15 seconds).  It did a lot to boost my (running) self-esteem… maybe I gotten that bad!
  • Best new piece of gear?
I had to go back over my gear posts to see what I’d acquired this year… nothing really blew me away, so I’ll say the sweet technical jacket I got from the Chilly Half-Marathon.
  • Best piece of running advice you received?
Something along the lines of “Just Come Out!” to the aforementioned 5km.  A nice simple kick in the pants to get me outside and running again and not looking for other ways to train.
  • Most inspirational runner?
Krysten from Darwinian Fail.  Since I’ve started reading her blog, she’s conquered the marathon, and jumped into triathlon and now she’s about to overtake me (on my left! 😉 ) by doing a Half-Iron next year… did I mention she had surgery and lost her father all this year while this was going on?  She models the ideal character for the endurance athlete: strongest on the inside, with a warm and welcoming heart.

I have to give an honourable mention to the Pavement Runner.  He is “That Kind of Crazy” having done a half and full marathon in the same day along with many other accomplishments this year.  He’s also warm and welcoming and is all about the running community… I know he’ll be the first one to give me a thumbs up for nominating Krysten, in fact.
  • If you could sum up your year in a couple of words, what would they be?
I don’t know if I’m ready to confront this or not… I used to think my swim was strong, my bike weak, and my run fairly good, but I’m seeing more and more that my run is probably on a par with my bike.  I’ve found my old benchmarks for running have been slipping and slipping, and I think I know that following a real structured program would be the cure… I’m not sure if my life and current priorities are compatible with that.  Answers aren’t going to come to me magically just because it’s December, in fact, quite the opposite.  My running, along with the rest of my life is a work in progress of course.

How are you looking back on running in 2013?

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A September of Family Races Part Twofer: 5 Peaks Trail Run & Terry Fox Run

The folks at 5 Peaks were nice enough to let me transfer my race entry for the cancelled Yeti Snowshoe race in February to a race much later in the season.  I picked the Heart Lake event (at the Heart Lake Conservation Area); this was the first year they had used this venue.


What turned out to be a beautiful day was a little tough to dress for, as the day started near single digit temperatures (in Celsius), but the sun ended up beating down to a degree that mid-way through the race I was wishing I had worn shorts.   More on my race later; first, we got both Shark Boy and the Lightning Kid to run the “Children’s Challenge” which was a 1 km fun run for the little ones which took place after a timed kids event (probably for slightly older children).

The boys are both #1!

The announcer explained the course and the parents held the kids back until it was time to ready, set, go!  I ran alongside Shark Boy to keep him motivated and running the best pace he could manage, and my wife ran with the Lightning Kid to keep him out of trouble.  The course went out under the start/finish arch, across a field for a bit, then down a big hill to a clearing they called ‘the bowl’, where we did a small loop and headed back the same way.

Shark Boy descends the hill into the bowl.

We’ve got a little more work to do about teaching Shark Boy how to pace himself for distance, and he’s a chip off the old block for not threatening the front runners for their podium positions, but he gave it a great effort and finished strong and out of breath and I couldn’t be prouder.

Shark Boy just before the finish line.

The Lightning Kid just before the finish line.

What can I say about the Lightning Kid? He got some help from his mom on the big hill, but I don’t think anyone had ever seen anyone that young and little finish a race like that, never mind with his gusto and enthusiasm.  We have Special Olympics aspirations for this one, but we’d also like him to attend as many sporting events for ‘typical’ kids as possible.

The brothers with their finishers’ medals.

There was about a half hour break between the end of the Children’s Challenge and the main race which was a Sport course (7.5 km) and an Enduro (15 km); the latter being two laps of the former.  Racers were asked to self seed themselves in waves, with the first wave being people who had a sincere chance of making top 3 overall.  From the numbers it was clear that some overestimated their abilities (or underestimated the competition), but the race announcers’ hinting and chiding had little effect on cutting down the size of that first wave.  In fact, with all the joking around I somehow got it into my head that there would only be two waves, and I would be fine in the back.  After the race was over, I chatted with a guy who was keeping a similar pace than me (and identified himself as more of a ‘hobby’ runner – like me – than a ‘serious’ runner – like most of the racers).  Luckily I stood at the back of the second wave so I wasn’t as big an impedance as I would have been in the front.

 After the first 50 m, the trail narrowed significantly for big downhill drop and the race turned into standing in line at the movies.  We had been forewarned of this and everyone was good-natured about it – it was too soon to have any real effect on anyone’s race.  Once the trail opened up a little bit, I started getting passed and as I checked my heart rate on my Garmin, I could see I needed to slow down the pace a bit.  The thing about trail races is they don’t give your heart rate much of a break unless you’re willing to slow down to a walk.

There were some fun ‘obstacles’ like logs to jump over including one you had to climb or vault (a hop would not suffice) especially early on – I loved it, but I think they still kept it within sane ranges unlike these obstacle course races that are practically masochistic in nature.  I kept getting passed though, and I began to wonder if I was in dead last when I stopped seeing people behind me for a bit.  It happens to me a little on the bike in triathlon so I don’t stress out about it too much.  In fact, I had passed one or two people too.  I took a little video of the trail, if you’d like to get a feel for what the race was like.


I had noticed that the kilometre markers came earlier than my Garmin was claiming, so when 6 km was done, I decided I could try and risk it a little more and really started pushing the pace; driving my heart rate well north of 90% of max.  I passed 3 people who had a similar pace than me, but were making it look easier.  I had a feeling they could and would catch me again before the finish line… and that was when I encountered a bit of funny luck.

The trail veered left and suddenly we were basically facing a wall of dirt.  Imagine the steepest hill you could theoretically climb on foot.  I think the others just stopped and laughed and resigned themselves to walking up carefully.  I, on the other hand, have daily conversations with Shark Boy about Spider-Man, so I hustled up using hands and feet like the wall-crawler himself, and you know what? I wasn’t passed again before the end of the race, even though there was another gut-busting climb out of that same bowl we used in the Children’s Challenge.  I crossed the finish line with lungs burning in just under 45 minutes.  I had projected an hour to my wife – I think both the course was a little easier than the last time I did a trail race, and maybe I’m in a little better shape.

5 Peaks always has great post-race snacks including bagels, bananas, apples, orange wedges, chunks of power bar (I think), cookies and kettle corn.  The Vega tent also gave out free samples of plant-based recovery drink – I’m glad turmeric has anti-inflammatory properties, but it’s not something I’d normally put in a drink… They also have Kicking Horse coffee, but I’m never ready to drink coffee immediately after a race, and by the time I get ready, it’s all gone. One of the costs of being a back of the pack (14/18 in Men 30-39 which I qualify as for another 3 days) athlete I guess.

And that was our Saturday… on to Sunday!
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 We got the kids packed up to do the Terry Fox Run at West Deane Park after a pancake breakfast.  I knew I was going to treat the day as ‘active recovery’ – nothing too strenuous, just jogging.  Unfortunately, I found I had tweaked a weird muscle the day before.  I don’t know which muscle it is, but let’s just say I’m not willing to put ice there.  It was going to be a little more challenging than I thought!

 The Terry Fox run is such a great event for families; there’s a bouncy castle, live music, a hot air balloon (that takes you only a little bit up and down, but still), fire engines for the kids to look at, a barbecue, and a great playground.  We were joined by my father-in-law and his wife.

They ended up taking the kids for the most part, while my wife and I did the run according to the planned route.  We did not break any speed records but proceeded north at a friendly pace while stopping to read Terry Fox quotes that were written in chalk on the path.

(I know that one’s not in chalk, I should have taken pics of the other ones as we encountered them).  The northern turn around point was only about 2 km out from the start, so I knew we’d end up with less than 5 km if we stopped at the start/finish line.  It turns out the kids and Opa and his wife had taken the southern arm of the route, so we went to meet them, but I confess we did a lot of walking as there was fatigue build up for both of us.


 By the time we met them, I had gotten a bit of a second wind, and I wanted to burn off a little extra energy, so I went ahead with Shark Boy to finish the route at a run (with him on his bike). He had wanted to get off the bike and run, but I convinced him to stay on it since it was a little far for him.  Keeping up with him on a bike is speed work (as I learned in Germany), and we had fun racing each other.  Before next week I have to teach him that filling his bike with pretend gas isn’t a great idea during a race, though.  With only a few hundred metres left, I could hear the band, and I said I’d carry the bike and helmet so he could cross the finish line on foot.  He doesn’t know it, but he did a brick workout!  Bring on next week’s duathlon.  

We all met again later and the kids had some good playground time and snacks.  I’m really happy to make this an annual tradition and we even raised a little money for cancer research.

Because we are crazy and insatiable, the kids had swimming lessons that afternoon too.  Our family is what my friend the Pavement Runner calls “That Kind of Crazy“.

Did you grow up in a crazy active family?  If not, do you wish you had?