2015 Avengers Half Marathon

With Guest Blogger, Traci Deppa

One of the many reasons I write this blog, is to inspire those who read it to be more than themselves.  A close friend of mine, who reads my blog religiously, made the decision to start her own journey.

Throughout it all, Traci made sure to keep posted on her progress.  It started with 5ks, then 10ks, then she was ready to take on a new challenge.  She mentioned that she wanted to tackle a half marathon and that she wanted to do it with Team in Training.  I told her that if she signed up, met her fundraising goal, and trained, I would fly yo LA and run with her during her first half.

Traci joined Team in Training after finding out that one of her close friend's mother was battling Leukemia.  Traci had always had the physical drive.  Now she had the emotional fuel.

The race she chose was the Disneyland Avengers Half Marathon.  Very fitting for someone starting her origin story as a Super Hero.  I arrived Friday, and ran my 10k Saturday morning as part of the Infinity Gantlet Challenge.

Saturday night was the Team in Training Inspiration dinner.  I was honoured to meet Traci's teammates and coaches.  When the time came for team members to stand up and tell their story, Traci was too shy.  I wanted everyone there to know the strength she has and the work she put in.  So I stood up and embarrassed Traci, while simultaneously praising her efforts.

The day of the race had come.  I asked Traci to tell us, in her own words, how her race went.  This race was extremely tough for her and she was not always in the best mental state.  Marathons tend to do that.  So from time to time, I may jump into her story and add some key details she may have forgotten.  My voice will be italicized so you know when it's me recounting Traci's journey.

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I have been running 5 and 10k races for about a year when I decided to run a half marathon!!! I decided to train with Team in Training for the Avengers Half Marathon and raise money for LLS. I ran this for a friend's mother, Linda, who was fighting leukemia. My motivation was to let her know that she had people cheering her on from all over. I could give a hug and say I'm sorry or do something to honor her. This was my way of doing exactly that. I had to finish, she was counting on seeing my finisher photo!!

What better motivation? 

Traci informed me the day before the race that Linda had taken a turn for the worse, but was holding on to see Traci's finisher picture. Motivation indeed.

My training started back in June 2015. At that time, even a 5k was very difficult. But I wanted to complete a half. I trained hard every Saturday morning with my amazing team and they got me as ready as they could. I think back to when I started. I was so excited when I ran 7 miles. It was the furthest I had run yet. Then there was 8 and 10 miles down. I was shocked and happy with my accomplishments. My training with TNT took about 5 months.

November 15th 2015 at 3:30am when the alarm went off, I got dressed and headed downstairs to meet my teammates and find the corrals. I met with Joe, who came to Anaheim just to run (or walk) this race with me in support of my efforts (little did I know how important that really was). Then we walked over to Corral E and waited. A few teammates were in the corral with us so we all kept each other pretty pumped up. I was so excited and nervous. I had never been so nervous yet so calm all at once. I was shaking, afraid of not being able to make it, but with Joe reminding me that I can do it, and the reminder of the promise I made to Linda, I kept positive!

They started letting corrals go one by one and the closer it got to us, the more nervous I was getting.

We got to the start line and Joe looked at me and I looked at him and said "Let's do this!" And off we went. I started off strong, I felt good.  I felt determined, like nothing was going to stop me, nothing was going to take this away from me. I pushed really hard from the start line. A little too hard.

After the first mile I slowed down but still felt good. We were smiling and chatting, having fun. We reached Black Widow and stood in line for a picture and then headed off again.

Next we came to Thor and of course we had to stop and take a picture. Right after the picture, we overheard them say that the pacer was creeping up on us, I started to panic but Joe had a way of calming me down and we took off again.

There must have been a different cut off procedure for this race.  There was no way the sweep pacer would have been that close on any other race.

I was still feeling pretty good. I was still pumped and excited and having fun. After all this was a Disney race. I had to have fun!

Miles 2 through 5 are pretty much a blur, just trying to make time so I didn't get swept. About mile 5 I started to feel a blister forming. My worst nightmare. The one thing I had hopes of not having to battle during this race. I ignored it and kept going.

At mile 2, I suggested that we pick a run:walk interval and try to stick with it for the rest of the race.  We decided on a 1:2 interval and did our best to keep it. I wanted her to finish and knew we had to keep moving. As we passed mile 3, we could see where the course looped back at mile 11.  I pointed and told Traci, "See that over there?  We will be there soon.  You'll see!"

Every mile down felt great. I felt accomplished. I was happy with myself for not giving up and actually making it to the start line.

At mile 7, I started to feel defeated, like I was not going to make it. I was tired, sore, and scared of being swept. Running the best I could to stay ahead of those scary balloons.

At mile 7, race officials were telling us how far behind us the sweep pacer was.  I could see it was getting to Traci, so I just keep repeating, "We are in front of the balloons.  As long as we stay in front of the balloons, we will be fine."

Around mile 8, I saw the cos-players along the river path and I recognize the female Thor, BENNETT!! I was so excited to see her! It helped boost my energy a bit to see a familiar smiling face! I needed that boost! 

After the cos-players, the course took us up onto an overpass.  I could see on the course behind where the balloons where.  They were close.  I never told Traci how close they were.  She did not need that added pressure.  I instead just encouraged her to stick to the 1:2 run:walk interval we had set.

Mile 8 we started heading through the stadium parking lot. They had so many amazing spectators cheering us on, yelling my name, telling me how great I was doing, big band music playing, and I couldn't help add a little pep and start dancing along the route to the tunes.

Next thing I knew we are in the stadium. I looked to Joe in amazement and with so many emotions, excitement, accomplishment, and pain I realized I had made it that far already, into the stadium which I honestly wasn't sure I would make it to that point.

We ran as far through the stadium as I could handle as the spectators cheered us on. Every step helped more than I ever realized it would. Joe encouraging me, making me smile, and keeping me laughing when I was about to give up helped too.

Exiting the stadium I started feeling extremely tired. The blisters had popped open somewhere around mile 8 and they hurt.  I could feel them bleeding. I was trying to ignore them, but it was getting the best of me. Joe along with my TNT coaches, Bruce and Matt, were all trying to keep my spirits up and keep me going.  They would not let me give up, even when I begged Joe to go on and leave me to be swept He would not give up on me. A good friend cheers you on, a best friend runs the race with you!!

Just outside the stadium was mile 9.  The longest Traci had ever ran.  As we passed the mile 9 marker.  I looked at Traci and said "Every step you take you take from here is a new personal best.  You've made it though 10, what is 3 more?"

Every mile marker at this point was such a huge victory for me. Tears falling at every mile marker, I was surprised that I was still going, still standing, and still running.  Somewhere around mile 10 I was ready to give up, but Joe held my hand and kept pulling me along. His friendly hand was encouragement, support, and the reminder that I had a good friend there to hold me up when I felt like falling.

Mile 11 was here. I am almost there, the balloon lady basically holding my hand at this point, encouraging me to keep going, and not fall behind her.

The sweep pacer was a very nice girl who encouraged those in front of her. At this point, both TNT coaches, Matt and Bruce, were with us.  Matt asked me how Traci was.  My answer was simple and the truth.  "She's not well, but she will finish."  Another one of Traci's teammates, Samantha, was with us, along with one of the TNT staff members, Meghan.  At this point it was Traci with me on one arm and Bruce on the other, and Samantha with Matt on one arm and Meghan on the other.  Traci, Samantha, Bruce, Matt, Meghan, and I continued the encourage until the end.

When Traci needed a boost, I reminded her of 4 things.  1: Linda was counting on her. 2: How far she had come that year, not only in running, but she had made some big life choices to better the life of her and her son, Dom. 3: How proud Dom would be of her for doing this and what kind of example she was setting for her son.  And 4: To prove every single person who told her "You can't" so very very wrong.

Coach Bruce was right there with us, encouraging Traci like only a Team in Training Coach could.

Mile 12. We were on Disney property again. I could stop worrying about being swept and focus on not dying. I was tired but Linda was waiting to see my medal. I could not let her down. 

From mile 12-13, Traci kept asking me, "Where is Samantha!?"  Even in her current state, Traci embodied the spirit of Team in Training.  When I told Traci that Samantha was right behind us and that Matt and Meghan were taking care of her, Traci would yell to Samantha, "You got this!!"

There it was Mile marker 13. I was mentally and physically done, but I was almost there. Through all the pain and tears, there was the moment I NEVER thought I would actually see.

The finish line.

I grabbed Joe's hand a little harder and told him I had to run it in. I would NOT walk across that finish line.

And I didn't.

I ran with all my heart, the heart of those there with me helping me, and those I was running for.  With every painful step I was closer to finishing my first half marathon.

 

At the finish line I cried tears of joy and pain. I can't describe the feeling I had when I finished. I turned to Joe with tears in my eyes and hugged him, thanking him for being such a great friend, source of support, and for helping get me to that amazing moment!

3:58:25. Longer than I hoped for but, I finished that was what mattered!

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I am so very proud of Traci.  She took on something that scared her, owned it, and come out the other side much more than when she started.  The whole time she was training, I kept telling her that the feeling she would get when she crossed the finish line was something I could not explain, but something she would understand.  She crossed.  She understood.  She conquered.

Although Traci told me that she would not run another half marathon anytime soon, she did say she was going to stick with 10ks.  And that one day, when her 10Ks become too easy, she would tackle another half.... And own it.

A few days later, Linda lost he battle to Leukemia, but not before seeing Traci's finish photo.

Thank you for taking the time to read Traci's story. I encourage each and every one of you reading this to do something bigger than yourself.  It does not have to be a marathon or triathlon, it can be something as simple as being there for someone.  Then we can all, in some small way, be Super Heroes.

Be on the lookout for my next entry, Rock & Roll New Orleans Half Marathon, which I am also doing with Team in Training.

To donate, please visit  tinyurl.com/Run-N-awlins

2015 Vancouver Rock 'n' Roll 10K

With triathlon season over, my coach (Andrew) and I have been focusing on my run game.  I must confess that with my new work schedule, it has been hard to keep up the same training intensity, but my run has definitely gotten faster.

The goal during this run focus is to get my 10K time under an hour.  Based on my times from the Vancouver Triathlon and my times at the track workouts, this is definitely within reach. 

Originally, I was signed up to run the Remix Challenge.  This is pretty much the same as the Disney challenge with the 10k run on the Saturday and Half on the Sunday.  After speaking with Andrew, we decided that focusing on just eh 10k would be the best course of action.  This way I can get a full and beneficial recovery.   Quality over quantity.

The course is one I am very familiar with, one lap around the Vancouver Seawall and the start was conveniently located in front of my apartment.

I woke up early and made my way down to the start.  It was nice to be able to sleep in a bit, no need to set up transitions.  I met up with some Team Finn runners and chatted for a bit before my warm up.

After my warm up I met up with some Team in Training runners as well.


Soon it was time to start lining up.

It was a wave start and I was in corral 10.  It took about 18 minutes before we started.

The start line and the corrals were on the Seawall, so it was congested in many areas.

As we started running, I checked my watch to make sure I was on pace. 5:55 minutes per kilometer would put me at a 55 minute 10K.

 

At times I was running well past a 5:55, more into a 5:40.  If I started to go faster than a 5:30, I was sure to slow down.  There was sill alot of race ahead of me.

I approached the first aid station, grabbed some water, and tried to drink.  I almost choked.  I still need to master the art of drinking on the run.  I walked while finishing off the water then got back into pace.  A note for next race, bring my own water bottle so there would not be a need to slow and drink.

A bit past the 4 kilometer mark, some runners where discussing heart rate.  I realized I had been so focused on pace, that I had not been paying attention to heart rate.  My watch read Zone 5.5.  I was at threshold, although it did not feel like it.  With my progress at the track, I may need to retake my heart rate test.  My zones no longer match my perceived effort.

As we rounded the tip of Stanley Park (right before kilometer 5), the sun shown right in our eyes.  I looked at the woman running beside me and said, "Oh crap!  In every movie I've seen, they always tell you NOT to run toward the bright light!"

She laughed and said, "But at least we're running!"

As the course approached kilometer 5 (the halfway point) the timer read 48 minutes.  A group of runners to my left expressed concern about the time.  I reminded them that the timer was showing gun time and not chip time.  I asked them what corral they started in. They were in the same corral as me, so I looked at my watch and told them it had only been 30 minutes.

One runner in the group expressed dismay at the time.  He was hoping to do better. I said, "Well you could quit now and go back, but it would be same distance as moving forward.  Might as well finish the thing."  This lifted his spirits as we crossed the 5k split timing mat.

A 30 minute 5k split meant I was on pace for a 1 hour 10k.  My goal was under an hour but anything under 1:03 (my best 10K) was fine with me.


After kilometer 6, the course did a lollipop out-and-back into the park.  This was pretty much the only hill on the course. I could tell my pace slowed but figured it would even out on the down hill.

I love out-and-backs during a race for 2 reasons. Secondly, because you get encouragement from the other runners and primarily, because I enjoy encouraging other runners.

There were not many bands on the course given that this was a Rock 'n' Roll event.  But rest assured, when there was, I was 'that guy.'

"FREE BIRD!!!"

One of the bands had an Elvis impersonator signing Sweet Caroline.  Pretty sure you know what's next....

"BA! BA! BA!"

"SO GOOD!  SO GOOD!"

Believe it or not, singing actually helped me pick up my pace.

At the 8k mark I looked at my watch.  It read 48 minutes.  If I kept faster than a 6 minute kilometer pace, I would finish in under an hour.

At 9k, my watch read 54 minutes.  There seemed to be quite a bit more to go, but I remember from the half last year how close the finish line actually was.

As I entered the finishing chute I began to pick up my pace.  I could hear everyone cheering and the announcer.  I crossed and stopped my watch.

It read 1:00:51.  Although a new personal best, it was not what I was hoping for.  I am still very happy with that result.  And have a few more opportunities to reach my goal later in the year.

I walked down the finishers chute, grabbed some water and my metal.  Some team and training people saw me and we exchanged stories.  I then saw Jen, the girl I am currently seeing (sorry to those who had to find out via my blog).  She had made me a sign that, due to my finish line tunnel vision, I totally missed.  I introduced her to my friends before heading to gear check to get some warm clothes.

On my way to the gear check, the heart rate group from earlier saw me and we compared max heart rates..... Mine was bigger.

After congratulating a few more of my friends Jen and I grabbed some much earned sushi.

The next day I checked the official time. 1:00:50.  New 10K Personal Best.

I went to the finish line for the half and cheered on more of my friends.  I love the atmosphere of finish lines.  Complete strangers pacing each other and becoming friends, the pain and joy of new PBs, the excitement of first timers.  So many emotions and comradery that makes endurance sports worth every step.

Thanks for taking the time to read this latest entry and share in my journey.

Be on the lookout for The Avengers Infinity Gauntlet Challenge, the Steveston Ice-Breaker 8k, and the New Orleans Rock & Roll Half Marathon.

Once again I am fundraising for the Leukemia & Lymphoma Society through Team in Training,  If you would like to make a donation, please feel free to do so here:  tinyurl.com/Run-N-awlins

My Debut Tri Season Ends With a Banff

Disclaimer:  There are not a ton of photos in here.  The reason being photographs would not due the majesty of Banff justice.  Too much to capture in one snapshot.  You just have to see it for yourself.

When planning my summer races earlier in the year, it looked as though I would only get 2 triathlons in for my debut season.  The Squamish Triathlon was a little last minute, but I knew I wanted to get one more.  There were 2 options, the Stanley Park Triathlon or the Subaru Banff Triathlon.  For some reason, the Stanley Park race does not appeal to me.  I run and ride Stanley Park all the time, not to mention I live 5 minutes away.  Banff was always a place I wanted to visit, so the choice was easy.

I drove out to Banff on Thursday.  The drive was very nice until I got past Kamloops, then the drive was spectacular!  Amazing mountains, none of which looked like the one next to it. They all appeared to have formed differently, some by glaciers, some by upheavals, some just over time, I would love to sit with a geologist and go through them all one by one and know.  OK, nerd out session over, on to the sports.

I got into Banff Thursday evening and, after checking into my hotel, met up with a friend and her mother.  I picked this particular hotel due to its proximity to the finish line.  It was right across the street.

My friend was a bit apprehensive about doing the race.  Although she did great at the Squamish Triathlon, she had not trained for this one.  She had switched to the Super Sprint distance (which is 1/4 the distance I was dong) and I had no doubt she would do fine.

After dinner, I went back to the hotel and got some sleep.  The next morning I woke up and cleaned my bike.  It was still pretty dirty from The Ride to Conquer Cancer. I then ventured out to grab some lunch.  I ate at a tiny sandwich shop on the corner and listened as 3 men at the table behind me talke about the race.  They were mainly concerned with the swim.  From previous years I had learned that the swim was cold, so cold in fact, that in the past they had shortened it for safety reasons. I was a little concerned, but not much.  A month ago I was swimming in Lake Superior sans wetsuit and was fine.  And a week after that, during my Seahiker Open Water course, the water in English Bay was pretty frigid.

After lunch, I met up with Brooke and her mom again at package pick up.  I stopped by the Lifesport tent and we spoke with the local coach.  He was telling us that gloves and booties were allowed for this swim and he recommended getting some.  Brooke had bought some already and showed me the tent where they were sold.  I asked the man working the tent if he expected to sell out.  The expo had only been open for 45 minutes and he had already sold half of what he brought.  I decided to buy a pair of gloves and booties.  I figured it would be better to get them now than go to the lake that afternoon, realize I needed them, and come back only to find he was sold out.  This proved a wise decision.

We then loaded my bike onto Brooke's truck and headed to bike drop off.  After some navigation issues we found our way to the drop off.  I still hold to my story that I was pretending to be unsure of the location of bike drop off so we could scout the bike course.  After we racked our bikes, we went down to the lake for a swim.  It was gorgeous.

While getting our wetsuits on, a gentleman was just getting out of the water.  I asked hm how it was, he shook his head and said, "It's COLD!"  He saw our gloves and booties and asked where we got them.  We told him he should hurray as they may be sold out soon.  After a few pictures (and one of me trying to be excited about what was next), we got in the water.

It..... was..... COLD.  It was the coldest water I have ever been in.  The wetsuit and booties kept me warm, but the gloves did absolutely nothing,  Once I felt I was as used to the water as I was gong to get, I tried to start swimming.  The cold water on my face was unbearable.  It hurt.  I could only get a few meters in before it got too painful.

How could something so beautiful be so painful and deadly? I later compared the lake to a dangerous animal that uses its beauty as a warning to others. 

I am beautiful and I will hurt you.

As I exited the lake, I kept telling myself that tomorrow would be better.  Race day adrenaline would kick in and I would be fine.  After an amazing dinner with Brooke and her mom, it was time to prep my remaining gear, then get some sleep.

Race Day

The next morning I woke up, showered, got dressed, loaded the car (I was driving back later that day and would miss checkout), grabbed my gear bags, and headed out the door.

My spot at T2 was in the first row, very easy to find, but just in case, I used my bright pink Malibu Marathon towel to catch my eye.  I laid out my run bottles, visor, bib belt, and shoes.  I made one final walk through of the entry, my spot, and exit before heading to the bus and T1.

On the bus ride to T1 and the start, everyone was talking about the swim.  Those who had done tris before were encouraging those who were about to take the plunge into their first.

Race is owned by Ironman, not an Ironman distance

We arrived at T1 and I made my way to my bike.  The 2 spots next to my bike were no shows, so I had plenty of room to setup my bike gear.  I chatted with the guy next to me while prepping my water bottles and gear.  After I was all set up, a friend of the guy next to me informed us that his tires lost 10 psi over night.  My tires felt fine, but I did not want to chance it.  Good thing I did.  It turns out they were indeed low.

Once back at my spot, I re-setup all of my gear.  Before heading over to where Brooke's bike was, I saw a man wearing a New England Patriots hoodie.  I could not resist.  I walked up to him and said, "Hey man, you may want to check your tires."  He gave me a puzzled look so I pointed at his shirt and laughed.  I apologized and told him that as a Colts fan, I had to make the joke.

While waiting for Brooke to arrive, I was able to watch the sunrise over the mountain behind the lake.

The scene was set for a great swim.

Brooke arrived soon after and we chatted about our goals and strategies for the race.  As we were talking, a group of young ladies began to ask us questions.  They informed us that this was their first tri.  I gave them some pointers, timing chip under wetsuit, bike in an easy gear, helmet on first, but most importantly, relax and have fun.

After dropping off our gear bags we started heading down the hill to the lake to get some warm ups in.  But just before we left the transition area, we heard the announcement that would result in cheers: The standard distance swim was cut in half.  ITU rules regulate that, for safety reasons, if the water is below 14 degrees (C), then the swim must be shortened.  So instead of 1500 meters in 12 degree water, those of us doing the standard distance only had 750 meters.

At the bottom of the hill, I put 2 hand warmers in my gloves.  They helped heat up my hands quite a bit, until I put then in the water.  Then they did nothing.  I threw them away.

After a short dip in the icy water, I watched the super sprint distance wave starts.  Just before Brooke's wave start, I reminded her to roll.  The girl next to her (one of the girls I was giving advice to earlier) looked at Brooke wide eyed.  "Is that advice?"  Brooke laughed and explained that she participates in honor of her uncle, Allen Glenn "Buddy" Morton, who passed away of ALS.  The 'log roll' at the finish line was started by Jon Blais in 2005 when he stated he would finish an Ironman even if he had to be rolled across the finish line. Many athletes show their support for the fight against ALS by continuing the tradition of the "Blazeman-Roll" across the finish-line.

The Swim

Now it was my turn.  After a few more minutes of being in the water and trying to warm up, it was now the men's standard wave start.  In previous races I've had issues with minor panic attacks at the beginning of the swim.  This race, I opted for my Lavaman strategy, start in the back.


The horn sounded and we were underway.  I waited for the pack to be a bit ahead of me then I started in.  It was cold.  Before I knew it, I was with the pack.  As soon as I realized I was starting out too fast, my heart rate began to rise.  I slowed down immediately and concentrated on easy breathing.  I was able to keep my heart rate under control, but the cold water was killing me.  Several times throughout the swim, I opted for breast stroke.  This helped me control my breathing (hindered by the water temp) and kept my face out of the water for longer periods of time.  I noticed others were also taking this approach.

Halfway between the start and the first turn buoy, I heard the horn signalling the women's standard start.  I set a new goal, don't let anyone in that wave pass you, or at least as few as possible.

As I rounded the first turn buoy, I was feeling much warmer.  Despite having to switch between freestyle and breast stroke more than I would have liked, I was getting into a pretty good groove.

The lake was gorgeous.  Not sure if I mentioned this yet or not, but it was.  If there were not hundreds of swimmers in the water churning up silt, the water would have been crystal clear.   At times, when I looked down, I could see the bottom. 

I rounded the second turn buoy and sighted to get my line to the exit.  I did not need to sight very much on this swim.  There was no current or chop.

Halfway between the second turn and the exit, I was passed by someone wearing a green cap.  It was the lead female.  Ok, one passed me.  Not bad.  3 quarters of the way between the second turn and the exit, another green cap passed me. Ok 2 is not bad.

When exiting the water, I stood too soon. I knew I should have swam in a bit shallower for a cleaner exit, but I just wanted out of the water.  It was starting to get cold again.   As I exited, I was passed by 2 more green caps.  At this point the swim was done and I didn't care.  I did look back to see how many bright pink caps there were.  I did not want to be the last guy out of the water.  I wasn't.

Despite the breaks where I swam breast stroke and my start in the back, I still made very good time.  I lapped my watch as I crossed the timing mat, switching it to time transition 1.

T1

Once out of the water, there was a 150 meter uphill to T1.  I was not about to run up this hill.  I took my time and walked up the hill, making sure to keep right for those passing me.  Once at the, while running along the fence to the entrance of T1, I began to strip off the top half of my wetsuit.  My bike was in the first row, and I was sure to call out to the other athletes to let them know I was behind them.  I did not want to get ran into by an athlete and their bike as they raced to the mount line.  I was so concerned about this, that I passed my bike completely.  I turned and ran back. Luckily I had not gone far.

While stripping off the rest of my swim gear, I listened to everyone either complaining about the water or being happy about being out of it.  The relay teams were joking with each other about a bet 2 of the teams had made.  They had bet a rounds of drinks on who would finish first.  I joking told them that I saw someone from their team trip a member of the other.  They all laughed and one guy pointed at his teammate and exclaimed, "It was probably her!"

After putting on my helmet, I toweled off my feet before putting my socks and cycle shoes on.  I opted to forgo the arm warmers as the sun was out and it was nice and warm.  I put my cycle vest on and mounted my watch to my bike.  I was using a new quick release system for my watch and it worked like a charm.

I ran out of T1 to the mount line and the bike leg was underway.

The Bike

The start of the bike leg was mainly downhill.  After getting off to a good start, I made sure to get a drink to recover from the swim.

When I get tired in the swim or run, usually start counting to take my mind off the fatigue. On the swim, it's a 1-2 count on the strokes and a 1-2-3-4 count on the run.  On the bike however, it's a bit more difficult to count, so I get a song stuck in my head and sing that to myself over and over again.

This bike leg is brought to by Footsteps by Pop Evil.

The best part of the course was the big sweeping downhills (which I got to do 3 times, reaching 68kph the third time down, new record).  There was a slight uphill as I came to the first turn.  During this uphill, I felt a bit light headed.  I realized it was the elevation and was sure to drink plenty of water/electrolytes.

As I reached the part of the course where the real uphills started, I noticed that my vest was almost fully unzipped.  I attempted to zip it up while on the move, but that resulted in it becoming unzipped completely.  Not wanting to deal with my vest flapping behind me the whole ride, I stopped and zipped it up.

The hills were not big hills, but rather short rolling ones.  Although there was one in particular that was very steep.  While in my easiest gear, I pushed up this hill reminding myself, "It could be worse.  It could be Belmont."

On the next hill a rider complemented my on my tattoo.  Those who frequent mu blog know what came next.

At the top of the last hill in the series, there was a group of spectators cheering us on.  Their cheers got me over the hill and down a beautiful straight away next to Lake Minnewanka (the glacier lake that fed the lake we swam in, Two Jack Lake).

After this scenic stretch, was another uphill that lead to a great view of Two Jack Lake.

Then, it was a nice downhill past T1.  As we road through the no passing section, I was sure to thank all the volunteers working there.

Then it was back down hill, up a small hill, then back to the fun sweeping down hills.  Having done the big downhill once before already, I felt more comfortable going a bit faster the second time around.  The only problem was, there was a rider who was not going quite as fast, and his lines around the curves were off.  I did not want to chance bombing down the hill on his left, only to have him sweep out and hit me.  So I slowed.

As I took my second lap up the hills, the rider from the down hill passed me.  He complimented me on my bike and we chatted for a bit.  We talked about the swim, other races I'd done, and the amazing views.  This was his first tri and he was doing it as a relay team.

As I reached the top of the last hill in the series, the cheer squad had moved on.  I rode through the straightaway and up the hill.  As I was going up the last hill before passing T1 again, the gentleman from the hill passed me again.

"I may keep passing you on the uphills, but you have me beat on those downhills!"

We laughed and I told him that if I was doing the relay, my uphills would be much faster.  I still had a 10k run to do.  I told the rider about the comparison between triathlons and a box of matches.  You only have so many matches.  You do not want to burn all your matches on the swim or bike and not have any left for the run.  My 'slower' uphill climbs, were just me saving my matches.

On the downhill past T1 for the last time, I happened to look up just in time to see a large black line with a white dot in the middle soar overhead.  It floated so smoothly though the air and was so large, it took me a minute to realize what it was.  The biggest bald eagle I have ever scene had just flown over my head.


As I  approached the turn, I went left towards town.  My 2 laps were done. 


There is an abundance of wildlife in Banff, and in order to keep them off the roadways, there are fences along the roadways (with overpasses specifically for wildlife).  On this particular stretch of road, there were 2 Texas gates in lieu of fences.  Texas gates are essentially just a series of bars.  If a hooved animal tries to walk across it, it will slip through.

Although as a child, I had ridden over plenty of Texas gates, I never had on a road bike.  Luckily, the course directors had put boards over them.  As I crossed them, I could not help but give a loud "Yee-Haw!!"

As the course approached downtown, we rode next to traffic. Several of the cars were going about the same speed as us and were cheering us on.  I rounded the block and was at the dismount line.  The line was further away from T2 than I expected, but it was very clearly marked.

T2

As I dismounted, I saw that I had to run along a fence to get to the entrance of T2.  A spectator informed me that I had lost a water bottle.  I told him it happens all the time and that they are not that expensive.

I ran into T2, on what felt like tap shoes, found my spot, and racked my bike.  After taking off my helmet, while changing my shoes, I heard someone shout me name.  I looked up to see Brooke's mom snapping a picture and waving. I shouted back, "That's my name!"  Just as I was reaching down to pull on my other shoe, I heard Brooke yell my name.  Again I answered back, "That's my name!"

I threw on my race belt and visor and out of T2 I ran.

The Run

At the start of the run I could already tell that I was going to go slower than usual.  I did not know it at the time, but the altitude played a large part in my run performance.  I told myself that as long as I was moving forward and walking only when I had to, then I was fine.

The route started out running through a neighborhood then to a path along the river.  Just before the road turned to path, there was a group of extremely encouraging volunteers.  High fives and compliments were a plenty and it brought a smile to everyone's face.

The course turned right and I stopped under a bridge to stretch my calves, something I usually have to do in every race towards the beginning. When I was done and on my way again, I saw 2 men walking.  I gave them some words on encouragement and was on my way.

There were benches all along the path as it followed the river.  Many locals were having their lunches on those benches and I decided to have some fun with them.  When I passed a bench where someone was eating, I toyed with them saying things like. "Oh that is just not fair!" "That smells delicious!" "You guys are killing me with those sandwiches!"  It brought laughter and helped raise my spirits and pace.

At the end of the path was an aid station and the turn around.  The course followed the river back to the bridge where I stretched my calves, only this time it rounded up onto the bridge.  The view from the bridge way spectacular.  Blue-green river below, mountains in front, behind, to the left, and to the right. Spectators on the bridge clapped and cheered us on.  I had some fun with them as well saying, "Man, what a horrible place to race.  I was hoping for some scenery.  This is boring."  Again, laughter and raised spirits/pace.

Across the bridge the course followed the river on the opposite side down a bike path.  The path was shaded by tall pine trees.  Since the course was a double lap race with 2 out-and-backs, I began to see several familiar face.  We continues to exchange encouragement as we double backed on each other.

At the turn around on this side of the river was a very enthusiastic volunteer.  He clapped and high fived everyone who passed.  He would be important on lap number 2.

The course took us over a different bridge as we made our way back to the residential part of the course.  We passed the same group of volunteers who continued to be just as supportive.  As I ran through the residential area a woman in her front lawn shouted, "You're almost there!"  I wanted to shout back "No I'm not!!"  But she had no idea we had to do 2 laps.

I caught up with the 2 walking men I had seen under the bridge.  I stopped for a bit of a walk and spoke with them.  They were each on the larger side but in great spirits.  This was their first tri, but according to them, it was "just the sprint" distance.  I told them to never put the word "just" in front of any distance.  We all start somewhere, we are all on different journeys, and we are all at different points in those journeys.  They thanked me for my words and said they feel bad that I still had another lap to go.  I laughed, told them to enjoy the rest of their day and ran on,

The turn around point was near the finish and I could the uproar as people crossed.  I would be there soon, but for now, 5 more kilometers.  As I began my second lap, I used the same line I used at the Vancouver Triathlon, "That was so much fun, I think I'll do it again!"

I passed the same encouraging volunteers, made the same jokes to the new set of people eating their lunches on the benches, encouraged the same familiar faces I saw on the first lap, made the same, lame joke about the view on the bridge, and made my way to the bike path through the trees.

At the aid station just off the first bridge, I refilled my run bottle.  A volunteer asked me what I put in there, I told her half water, half Gatorade.   Her response was, "Oh I thought maybe Vodka."  I replied, "No that is for the finish line."  Laughter ensued and spirits/pace was raised yet again.

I looked at my watch and saw I was not going to make the same time I had in previous races. But the pace I was on was not a bad pace.  As I entered the shade of the pine trees, a woman on a mountain bike was shouting encouragement to us all, calling each by our race numbers.

As I approached the turn around loop, I took a short walk break.  The volunteer there (who I said would be important here), Told me to keep it up.  I told him I needed a break.  He looked at me, looked down the course, then back at me and said, "Will you at least run the turn around loop?  For me?  Do it for me!"  I smiled and told him I'd do it for him.

As I exited the turn around loop I shouted to the volunteer, "For you!"  He laughed and said, "Will you run all the way to the finish. for me?  You promise?"  The finish was only a kilometer away.  I promised and was on my way.  I kept that promise.

As I ran through the residential area, I knew it was only a few blocks and a left turn before the finish line.  A man was struggling in front of me and suddenly, 2 other men jumped out from behind a tree shouting and running!  They were his friends, waiting there to help get him across the finish line.  This kind of friendship and support is one of the many reasons I love this sport.

I made it to the finish and crossed with a smile on my face.

I looked at my watch, but paid no attention to the time.  After exchanging my timing chip for my medal, I grabbed some water.  Then, my chest began to hurt.  It was as if someone had grabbed it and starting squeezing.  Relax, it was not a heart attack.  It was my lungs.  The altitude had taken its tole and I didn't realize it until the end.  I found a shady spot and laid down until I could catch my breathe.

Once I was good, I began to walk around to stretch my legs.  I walked over and thanked the man who sold me the swim gloves and booties.  Turns out he did in fact sell out.  On the walk back to my bike, the familiar faces of the athletes who exchanged encouragement with me, thanked and congratulated me.

I got my bike, thanked the volunteers, and headed back to the hotel.  I changed, loaded up the car, then met up with Brooke and her mom for lunch.  Brooke and I were both wearing our finishers shirts and the server was very impressed.  She told us that she would never be able to do anything like that.  We tried to explain to her that with dedication and work, anyone could do it.  She did not seem convinced.

Before starting out on my scenic drive back to Vancouver, I got a text from my coach. "Nice work Joe! Solid all-around performance.  You were 24 our of 40 in your category."  That was almost half.  Not too shabby!

I close out my debut triathlon season with this race, and what a season it has been!  Thanks for taking the time to read this entry.  The fall and winter will bring a more run focused training schedule, so be on the look out for race updates from the Vancouver Rock & Roll 10K, Disney's Avengers 10K and Half Marathon, the Steveston Ice-Breaker 8k, and the New Orleans Rock & Roll Half Marathon.

Once again I am fundraising for the Leukemia & Lymphoma Society through Team in Training,  If you would like to make a donation, please feel free to do so here:  tinyurl.com/Run-N-awlins

And once again, here is what got me started. 

Thanks again!!