Wednesday, September 23, 2015

Training like an age-group athlete, Racing like a pro!

I have done a lot of reading on stress and recovery. In summary, I have read that you can only manage a certain amount stress. Typically your age, gender, fitness level, general health, and genetics (among other things) dictate just how much stress you can handle. This includes both physical and psychological stress. So, when psychological stress is high (for example: handling a big project at work, being in a tough academic program at school, dealing with an emotional situation) it means that you just can't handle a large amount of physical stress (high training volume or intensity). If you are constantly exceeding your, let's call it "stress threshold," you will eventually break down. If you are an athlete, this means you could be at risk of over-training and chronic fatigue. Keep in mind what I said earlier: that stress is both training stress AND non-training stress. So, if you are spending your off days overloading yourself with other chores, work, social outings this is NOT recovery. In summary:


The aforementioned is the reason that I knew my training and competing as a triathlete would be compromised when I decided to go back to school. Other commitments, managing kid schedules and coaching were pretty time consuming already, but adding school to the mix would be a whole new challenge. The timing was actually good though, since I had to back off the training anyway to properly recover from my surgery. However, come July, when my knee was feeling good, I was pretty anxious to ramp up the training. I told Adam I could still fit in 20-30 hours of training and school pretty easily. As usual he reminded me that I was being over ambitious. As a coach myself, I knew he was right. Sure enough, once school started, I realized that getting in 15 hours of training with enough energy would be my max. And this didn't mean I just had to cut out my recovery sessions, it meant that I would have to cut some of my intensity sessions too.

Specifically, the most obvious effects of the stress associated with going back to school were:

1. Recovery from tough sessions was longer.
2. My ability to push myself was diminished.
3. Training was often the second most important thing on my mind.

However, I still managed a fairly successful triathlon season training like a "full-time working age group triathlete." So, how did I do it?

A weekday in the life of a student triathlete:

5am: Wake-up, coffee
5:30 - 7am: Workout #1 (Bike or Swim)
7 - 9am: Breakfast, prep time for school, sometimes kids, commuting
9am - 12pm: Class
12pm - 1:00pm: Run at lunch or study
1pm - 5pm (or 7pm): Class/commuting
5pm (or 7pm) to 9pm: Make dinner, sometimes kids' lunches, eat, clean, study
9 - 10pm: Relax. Stretch. Self-massage. Very important!

Obviously that didn't leave much time for social interaction during the week. Luckily, I am OK to save that for the weekends. Anyway, of the above, what I feel was the most important and KEY for those people with a busy work schedule:

1. Workout in the morning. This prevents things from coming up later in the day that might prevent a workout (and the stress associated with worrying about when to fit in the workout). This also leaves you re-charged. If I had a morning off I felt sluggish and less motivated for the rest of the day.

2. Workout at lunch if possible. This really helped to break up the day. I found it broke up the sitting around and left me more energized for my afternoons. It was also an escape from learning and working, which helped me de-stress.

3. Leave 1 hour or more of downtime before bed. If I went right from study mode or go-go-go mode into bed then my night of sleep was very restless. And I really do feel that this helped to diminish the overall stress that I would have otherwise experienced throughout the day. So, watch TV, read, self massage, stretch, cuddle...or whatever helps you relax.

Keep in mind that, if you are a night person, my schedule will NOT work for you. However, if you have a similar schedule then I hope that these tips help you.

Tuesday, September 15, 2015

Season Recap and Lakeside Tri: Now I feel ready for anything :)

And just like that the 2015 triathlon season is over! I feel like I blinked and it was all done. I don't think that it could have gone much better. 5 races, 5 wins, no knee pain! :)

Lakeside had been in my race calendar for awhile. I wanted to complete an Olympic Distance race this season. I wanted to know that I could finish a longer distance triathlon. More specifically, complete the 10km run at race pace with no pain. When I accidentally left my lucky Kask helmet in Guelph the weekend before and knew that I would have to race without it, I almost changed my mind. When I learned that it wasn't going to be competitive (the Pro race was in Georgina), I almost changed my mind. When I learned the weather was going to be a frigid 10C with 30kph winds, I almost changed my mind. When I knew I would have to miss part of celebrating my sister's birthday, I almost changed my mind. When I got sick on Monday last week and was still sick on Saturday, I almost changed my mind. Adam often tells me that, too often, I try to "fit a square peg in a round hole." I admit, that trying to fit this race in was me doing just that. However, I chose to ignore that fact this time. I raced, I suffered, but I'm happy I did it!

I woke up early on Sunday morning, got all my gear packed, said goodbye to Adam, got my McDonald's coffee and muffin, and drove to Lakeside. I would be alone at this race, with no sherpa and no friends/family watching. Not because they didn't want to be there, but busy schedules kept them away. I wasn't too bothered by this as I knew they would be following my results. What was more bothersome was the pouring rain I encountered during the drive, the wind and the cold temperatures. Luckily, the rain didn't follow me to the race site, but it got colder and windier as I got closer to my destination. Even though the race was a late start (10am) it didn't look to be warming up much. So, I sucked it up and tried to get excited about the race. What doesn't kill you makes you stronger, right?

SWIM: Water temp 19C, Air temp 10C (with wind making it feel like 7C). The water temperature wasn't too cold actually. However, even with a good swim warmup, the few minutes standing around in the waist deep water waiting for the swim start was long enough to get me chilled again. I started the swim as fast as I could, but with no circulation in my arms and legs it was very difficult to go fast. I did have my own space of water though and there was no being kicked or swum over. Always nice to start a race like that. Eventually I warmed up and I swam very comfortably to a 21:46. I think this put me about 3rd out of the water.

BIKE: I spent a lot of time in transition getting on a Craft base layer and Outwet Vest. This was an excellent decision. I was completely comfortable on the bike and not chilled at all. However, I think the time spent being chilled to the bone (between warmup and the start of the race ) had taken its toll. I was flat on the bike. Anything near threshold was incredibly painful. So, I stopped looking at my power meter and started looking up the road. I made it a mission to not lose sight of the triathletes up ahead. The crazy wind gusts almost knocked me off my bike a few times and it rained at various points, but other than that the course was great. I loved the rolling hills (totally my strength!) and the smooth roads. Before I knew it I was back in transition. I clocked a time of 1:08 for the bike - with an average speed close to 36kph. Not so bad for the conditions!

RUN: This was the only part of the course that I didn't like. Normally, I love running in colder windy weather. But this course was on a loose gravel when I tried to push off the rocks moved under my feet and I just couldn't get a good grip underfoot. I tried to run on the more firmly packed areas, but that wasn't always possible. I was a bit worried about how the uneven terrain would effect my unstable knee, but my wide Altra running shoes ensured that my feet were able to spread out on impact with the ground and keep me stable. Near the end of the race it was hard to stay motivated, but I knew I was quite far ahead of the next female and I was passing a lot of the guys ahead of me, so that kept me strong. I was hoping to run a bit closer to 40 minutes, but I'll take a time of 41:12. Overall, I finished first female (4th overall) in a time of 2:13:56.

Clearly from the photos you can tell I was tired. My eyes are closed in all of them! Hopefully, not the bike photo :) So, despite having to race while sick, tired and battling harsh conditions I am happy I did it. I made the square peg fit in the round hole, like I have done many times before. It wasn't ideal, but I have so much more confidence after having successfully raced an Olympic distance tri. I'm looking forward to finishing school in June next year and being able to train a lot more next summer :) My plans for 2016 involve some local racing on the MultiSport circuit, some late season half-ironmans (I hear great things about Barrelman) and a winter Ironman (or 2?). But for now, I have two weeks of off season! Where's my pinot grigio? :)

A special thank you goes out to:

- All my readers for their support and for following me in my triathlon endeavours.
- The volunteers, officials and race organizers (especially on that cold day)
- Kim Lumsdon, my swim coach
- Adam and the kids for being my inspiration and for letting me use the car on Sunday!
- Spectators and fellow racers for being there to cheer me on
- My classmate, Gary, for the pre-race massage
- My sponsors: High Rock Capital Management, WattsUp Cycling, The Urban Athlete, Altra Running Shoes, Fitt1st Bike Fitting

Wednesday, September 9, 2015

Guelph Lake 2 Race Report

This past weekend I raced in the Subaru Series Guelph Lake 2 Triathlon. This race was the very first triathlon that I was first female across the finish line (back in 2008). This made it very special for me. I had a few goals: get a personal best in the swim, to hold an average power of 200W for the bike (about 4W/kg) and run under 28 minutes. Well, I was one for three of those (I PB'd the swim!). Nonetheless, it was still a great day! I finished first female overall and Adam took the title in the Swim-Bike.

Now, this blog will take on a different format than previous ones...rather than give a detailed analysis on the day I have decided to try something a little different.

1. The following is a list of a few take-aways from the race, in the form of a little Q and A (corny, yes, I know!).

Q: What went wrong?
A: Getting kicked in the swim in the left hip really hard during the initial 100m of the swim.

Q: How did you deal with this?
A: At first I panicked and thought "OMG, my race is over, this hurts so much!" Then, I practiced my "thought stopping" that I learned in psychology class and only let myself think positive thoughts, like "oh, my arms feel good today" and "that swimmer is not too far up ahead, I can catch him." Before I knew it I was running up the big hill to transition and the hip pain was a distant memory.

Q: When you found yourself slipping below your goal race power on the bike, and your legs started hurting, how did you continue to push yourself?
A: I hit LAP on my bike computer and focused on keeping my power at goal effort for as long as I could. A fresh start always helps :) I kept my goal power for almost the rest of the race (just until the super bumpy last few km of the course, when my focus then became staying upright).

Q: How did I stay cool on the super-hot run?
A: When at an aid station I dumped water on my head (first), drank water (second), dumped another water on my head (third). Keeping your body cool with water/ice is the most effective method.

Q: Is there anything you would do differently?
A: Try to run just 10 seconds faster so that I could have broken 28 minutes!

2. A little comparison on my times in Guelph 2 over the years to give you a snap-shot of my fitness (note: 2008 it was a slightly different course)

Swim - 12:31 (2008), 12:19 (2011), 11:41 (2015)
Bike - 53:29 (2008), 49:56 (2011), 50:21 (2015)
Run - 28:14 (2008), 27:49 (2011), 28:09 (2015)
Final - 1:34:14 (2008), 1:32:22 (2011), 1:32:36 (2015)

2008-I raced almost all the races in the Subaru Tri Series beforehand. I was in school/working (30-40hrs/week).
2011-I quit my full time job in May of that year and was training full time all summer.
2015-Knee surgery in February and no runs longer than 14km in 6 months. In school/working all summer long (40-45hrs/week).

I will leave it to you to draw conclusions about my fitness, but I am proud that my reduced training volume this summer hasn't effected my fitness over the short distance :) Look for a blog upcoming about how I've balanced, school, work, training and family.

3. Thanks to FinisherPix, I can re-cap the race for you in pictures:

Into T1

Adam in T1

Taking a corner on the bike

Adam looking strong

Out on the run thinking "this is harder than I remember"

Close up of my hurting face

Breaking the tape!


A special thank you goes out to:

- The volunteers, officials and race organizers
- Kim Lumsdon, my swim coach
- Adam, you are the reason I never stop pushing
- Spectators and fellow racers for being there to cheer me on
- My sponsors: High Rock Capital Management, WattsUp Cycling, The Urban Athlete, Altra Running Shoes, Fitt1st Bike Fitting

Monday, September 7, 2015

Dedicated to Papa

Today is my Papa's birthday. I owe so much to this amazing individual So, I decided that I would dedicate this blog post to him. Behind every athlete, and every person for that matter, are the people who influenced them. My Papa is probably one of the most influential people in my life.

From a very early age he had me enrolled in sports programs. Papa firmly believed that athletics is good for developing the skills that would be useful throughout life. He was an avid hockey and football player, himself. He played top level hockey and varsity football at Western University. Undoubtedly, he used some of the skills he developed as an athlete when he went on to become quite successful working in the finance industry. First, as a bond trader and now as a co-owner of his own company, High Rock Capital Management. Without that introduction to sports at an early age (and the early development of discipline and the experience of hard work yielding rewards) I wouldn't have achieved what I have and be who I am.

Papa pushed me to achieve perfection. I remember receiving a graded book report in 5th grade marked "B+" and Papa told me to go to my teacher and ask that teacher what I needed to do to get an "A+". I did just that and learned what I had to do and did it. From then on, I didn't get less than an A on anything, test or assignment, that I completed the rest of the year. If I got less than 100%, Papa's classic line was "what happened to the missing %?" Although he was being sarcastic, I took it literally and did everything I could to get that perfect grade. New schools, new sports, new anything, was always overwhelming at first. I wouldn't do too well off the bat, but Papa's words stuck with me "figure out what you need to do to do better" and I did. Even when a subject at school didn't come naturally to me (history class!) or a task was challenging, I worked hard at it and I got better! The same was true with triathlon.

Papa is my biggest fan. He drove to and from the cottage on Wednesdays and Saturdays for soccer practice and games when I was 10, he (and Mamma) drove me to early morning swim practices twice or more a week for 5 years, watched almost every swim meet, soccer game, cross country race that I was at during school. Since I started doing triathlon he has been at every major race. He has dedicated time, money and love towards what I am doing in this sport. He was behind me when I quit my full-time job. His support keeps me going when I feel like giving up.

Papa, I wish you a very Happy Birthday! Love, Moke

Monday, August 24, 2015

Toronto Island Tri and Reflecting

Sunday marked the completion of my second triathlon and my second win of the 2015 season. The MultiSport Canada Toronto Island Triathlon had huge personal significance to me. First, because I won the race in 2013 - when I was at the peak fitness of my triathlon career. And, second, because it marked six months from my knee surgery. Realizing this led me to reflect on where I was, both two years ago and six months ago.

Thinking back on the Toronto Island Triathlon in 2013, I recall feeling like I was soaring through the sky, so happy and carefree compared to today. I felt untouchable, unbeatable, fast, fit and like I could achieve anything that I wanted to. I had met and even exceeded all the goals I had for that season, the main one being to qualify for the Ironman 70.3 World Championships. I couldn't soar forever, unfortunately. Although I am thankful it wasn't much worse, injuries, surgery, circumstance, and even people, have brought me down since then. And, even to this day, I feel like I am fighting for everything I have that is dear to me. In comparison, though, I feel like this state is more "real life" than the one of the past. And, what feels better about my win on Sunday than my win in 2013 is that, even amongst the stress, I can push through and succeed.

The other significance of this race is that, exactly 6 months prior, I was lying in a hospital bed, listening to the surgeons say that I would likely not run more than 10km ever again, and that the likelihood of me racing triathlon ever again was virtually impossible. Now, my story is not like those of others who were told they were never walk again, and then they go on to win huge cycling tours or compete at the Olympics. However, it is a significant story in my mind. And I am proud of the patience, consistency, hard work and determination I have put in to get to where I am today.

For the race report, this about sums it up: Post-race on YouTube

I also want to mention that my sister, Sara, finished 3rd in her age group! She was 3rd out of the water, then passed a girl on the bike and ended up only 20s behind the 2nd place finisher. She only just got back into training in the past 6 months (after taking a break to have her wonderful daughter, Maddy) and it's so great to see her at the top of her age group.

Lastly, congratulations to all the other great athletes out there! Especially those I have been lucky enough to get to know. It's nice to see or hear about their hard work and watch it pay off at the Toronto Island: Mikael Staer-Nathan, David Lamy, Claire Vendramini, Dan Johnson, Mike Mandel, Phaedra Kennedy and Rob Lines.

A special thank you goes out to:

- The volunteers, officials and race organizers
- Kim Lumsdon, my swim coach
- Adam, you are the reason I never stop pushing
- My parents, Maddy, Kevin, Lauren (thanks for the photos!), spectators and fellow racers for being there to cheer me on
- My sponsors: High Rock Capital Management, WattsUp Cycling, The Urban Athlete, Altra Running Shoes, Fitt1st Bike Fitting

A few pictures:

Ms Maddy is getting a ride on Nonno's shoulders. Ideal for spectating.

Monday, August 17, 2015

A weekend to remember: Orillia triathlon racing!

This past weekend was definitely full of excitement! Saturday was the Kids Of Steel triathlon and the kids were competing. Sunday was my race, exactly one year from my last triathlon and 6 months from my knee surgery. Although the weekend didn't go exactly as planned due to some unexpected events (which I should be used to by now - why don't hateful people let happy people be happy?!). Fortunately, it didn't end up effecting our enjoyment too much. In fact, it was a good test to see if I was able to maintain focus during a time of stress. And I think I did an OK job!

Adam, the kids and I drove up to Orillia on Saturday morning. We were staying at Bill and Lynne's on the Severn River once again, thanks to their wonderful generosity. The kids were in heaven with their trampoline, hot tub, river in the backyard, toys and a big TV! We relaxed for a bit before heading to the race site. The kids were up against other kids who had been training with club teams and had a lot more experience, but that didn't stop them from racing super fast. They did incredibly well and placed 8th and 10th in their age groups! Although they were anxious and nervous at the start of the race, they became strong willed and motivated during the race and all smiles at the finish line. It was very inspiring and we were all very proud :)

All packed up!

Top swim and run in his age group!

Super tough!

On the Sunday it was the Subaru Orillia Triathlon (800m swim - 33km bike - 7km run). I was both excited and nervous for the race! It would be a true indication of how my training was going. It would be a chance to prove the doctors wrong when they alluded to the likelihood that my triathlon career was over. It would be a test of whether my knee could handle the intensity of a race. It was a chance to be a true ambassador for the people who have supported me. It was a chance to show the people who have tried to bring me down, that I can persevere. All of this was at the back of my mind as I went through the motions of the morning and warm-up. Before long, I was on the start-line!

Pre-race shot

Lost in thought in transition

SWIM: We lined up on the beach for the start of the race. I was feeling tough so I positioned myself optimally at the shortest distance to the first buoy. With about 20s before the start, I looked around to realize that I was surrounded by all males that were taller and stronger than me. Too late to change spots now! So, once we entered the water I was consumed by the typical washing machine effect. Limbs flailed at me from all directions, I choked on water and fell behind as I was blocked by bigger, but slower swimmers. Finally I got into some open water and started swimming towards those ahead of me. Then it was a surge - sit on someones feet - surge to the next swimmer - sit on their feet - surge, etc. etc. type of swim. At around the half-way point there was no one in my vision so I put my head down and pushed hard to the swim exit. Swim time: 10:39 (to the beach), 11:39 (to T1) - 1st place female :)

Going through my head at the swim start

BIKE: Summary of the bike -> hills, some bad roads and potholes, descents, fogged up visor, nearly falling off bike while taking on/off visor, getting passed on the hills, low points, high points, pretty scenery, eLoad = more energy, no eLoad = less energy, being sad about not having ridden over 40km in 2 weeks and not being as fit as last year. All in all, I did feel a bit flat on the bike, likely due to lack of sleep the night before. Luckily, I got a bit of a boost in the last 10km and regained my strength. I caught one of the athletes who had passed me earlier on and brought my average power up a little. I finished the bike in 57:42 and my power was a few watts higher than in my swim-bike race last weekend. Still in 1st place for the females.

RUN: I started the run with Adam, the kids, my parents and a lot of spectators cheering me on. This was just the motivation I needed to stay strong starting the run. I had done some training for this race at 4:05 - 4:15/km and had set that as my goal pace. At the 1km mark I saw my watch register 4:11. I thought I could go faster, so I picked up the pace, with the goal of catching the two runners just up ahead. Next km was 4:02, and then I settled into 4:06/km. I was comfortable, but considering my long run has been only 12km and at a much slower pace, I was still holding back a little. I didn't know how my knee would respond to this intensity. About 2km from the finish, I thought about what had been going through my mind in warmup. The following song lyrics popped into my head: "...Ain't nothing gonna break my stride. Nobody's gonna slow me down. Oh no, I've got to keep on moving. Ain't nothing gonna break my stride. I'm running and I won't touch ground. Oh no, I've got to keep on moving." And this gave me another boost, so I started to really push and I finished the final mile of the race at a sub-4:00/km pace. I was so happy to break the tape as the first female over all! And without pain :)

Off on the run

Big hugs at the finish

All smiles!

More smiles!

A special thank you goes out to:

- The volunteers, officials and race organizers
- My parents, the kids, Adam, spectators and fellow racers for being there to cheer me on
- Bill and Lynne for offering their place to stay
- Kim Lumsdon, my swim coach
- My sponsors: High Rock Capital Management, WattsUp Cycling, The Urban Athlete, Altra Running Shoes, Fitt1st Bike Fitting

Interview time

On the podium

Tuesday, August 11, 2015

Back to racing: Bracebridge Swim-Bike!

I got my chance to return to racing this past weekend at the MultiSport Bracebridge Swim-Bike! It had been almost a year since I had raced and the experience reminded me of why I love this sport. Everything about it from the people to the venue to the swimming, biking and running was positive for me.

The weekend turned into another weekend away for Adam and I. We have been lucky to get out of the city almost every weekend this summer, thanks to the hospitality of wonderful friends and family. This time our destination was Bill and Lynne's on the Severn River. And what a beautiful home they have there! It provided the perfect setting for relaxing pre-race on Saturday. I played with my wonderful niece, practiced some transitions (it had been awhile!), relaxed in the hot tub, went on a sunset cruise and carb-loaded with Sara and Adam on Bulk Barn chocolates, sun chips, yogurt covered pretzels, Sara's yummy pasta with meatsauce and garlic bread (Kevin's recipe!).

Sunday morning we woke pretty early to get to the race. Sara (my sister) was doing her first ever Olympic distance triathlon and I was doing the Olympic swim-bike. It was a chilly morning, but looked to warm up in time for the race start and turn into PERFECT weather conditions. I was excited and happy to come back to racing with a low pressure event like a swim-bike. Sara was pretty nervous, but I knew she would do so awesome. Despite not running for the past couple of weeks due to a knee injury, she was in top form.

Before long we were ready to start! Bracebridge is a time trial start, so the athletes start the race 5s after one another. This can be great for weaker swimmers (I strongly recommend this race or the Sprint to athletes who are not as strong in the swim or first time triathletes or those who get anxious at the swim start). However, it also means that you don't really know exactly where you stand compared to others in your age group during the race. Sara was #44 and I was #64 - numbers allocated from youngest to oldest. We lined up alongside the dock and John Salt (the race organizer and an all-around super friendly and great guy!) was starting us off. Sara and I said our final good lucks to one another and then it was time to focus...

I started the swim a little tired from a relatively big week of swimming. Also, having not raced in awhile I found I didn't really have an extra gear. So, I just focused on catching the people in front of me and eventually felt like I was moving at a pretty good pace (or maybe that was because I was swimming downstream!) After the turnaround I saw myself being passed by a male swimmer so I thought "this is my chance to pick up the pace." I did everything I could to stick with him. I did end up accidentally touching his feet while trying to stay with him, to which he responded by attempting to kick me (really hard!). I dodged his kick a few times and then made sure NOT to touch his feet again as I followed him to the swim exit. I exited the swim in 21 minutes, which is far from a PB, but a time I am happy with considering I have been swimming at 50% of the volume I have in the past.

I had a fairly smooth transition and then I was off on the bike. The male swimmer I had chased was just up ahead and our spacing was staying the same through the first few kms, so I made it my goal to try and stick with him during the ride. The course was really nice, a few climbs and mostly smooth roads. I did get stuck between a couple cars turning onto Highway 118, which forced me to a stop for 10-20s (frustrating!). But I pushed hard (maybe too hard) once I got passed them to keep the other cyclist in my sight. At the turnaround of the out and back course there were 3 of us riding a few hundred meters apart and, even though my legs were not happy, I pushed hard to continue to ride at their pace. I ended up being the first back into transition in a time of 1hr10mins for 42km - second fastest female bike split. My normalized power was lower than I was hoping for, and lower than my 90km power in past half-ironmans, but very good considering I was doing very little biking last fall and winter :)

After the bike I handed in my chip and then I did an easy 10km run on my own. I ran on the bike course so I could watch the cyclists coming in through the last 5km. As I ran out I cheered on a bunch of athletes, including Sara, who was having an awesome race! I was happy to be running at 150bpm heart rate (Zone 2) and at a pace of 4:35/km. I was even happier to be running with ZERO KNEE PAIN! I finished my 10km in a time of 46 minutes, with lots of energy to spare. I finished my unofficial Olympic triathlon in a time of 2:22 :)

I ended up coming first overall for the females and males in the swim-bike. It was awesome to be standing on the podium again!

After I finished my race, it was time to go cheer Sara on! We weren't sure before the race whether or not she would be able to run. She hadn't been able to complete a 6km run on Tuesday without pain. She saw Greg Lehman at The Urban Athlete on Wednesday and he treated her and gave her the go-ahead to run in the race, with some plans for what to do if she did feel pain. When I saw her in the last 500m looking strong I started to tear up. Not only was she about to finish her first Olympic distance triathlon (and pain-free), but she was going to finish super fast! I ran with her through her last hill and saw her cross the line. In true Tomenson style, she just wanted to know what place she finished! Her time of 2:48 put her as 7th in her age group and 19th female overall. A stellar performance! I also want to mention that she did almost all her training for this race at either 5am or 7:45pm to fit it in!

Sara finishing the bike! - photo courtesy of Kevin

Next up for me: Orillia Triathlon next weekend!!!

Thank you so much to:

- My sponsors: High Rock Capital Management, WattsUp Cycling, The Urban Athlete, Altra Running Shoes, Fitt1st Bike Fitting

- Bill and Lynne for generously accommodating us and cheering us on at the race

- Kevin and Maddy for cheering, Adam for being my coach and Race Sherpa!

- Kim Lumsdon and her swim group for keeping me motivated

- John Salt and the other staff and volunteers at the MultiSport Bracebridge event