Niagara Falls Half Marathon Race Report (pacer)

On Sunday, October 26, 2014 I had the pleasure to run the Niagara Falls Half Marathon for the second time. This time, I was the 1:55 pacer.

You may recall, the last time I ran this race, my goal was the same. And it didn't work out. At all.

I went into Sunday, with 2 more years of running and racing under me and I was quite a bit more experienced and faster. However, I was still worried. When I agreed to this pacing gig, I had assumed that I would have spent the summer training to go sub 1:45 at the Oakville Half Marathon. Well, that didn't happen. Instead, I spent more (enjoyable) hours on the bike, cut running down and forgot all about speedwork. I hadn't run a lengthy distance at close to this speed since March's Around the Bay (average pace of 5:20/km). I was super worried I'd let the group down by not being able to hang on to the 5:27/km average pace over the course of the 21.1k. This fear was compounded by the forecast of 30kph winds (seriously. WHAT is with the winds this year?).

Smarter about the race logistics this time, I got to the Crowne Plaza Hotel with time to visit the washroom twice before lining up for the bus shuttle to the start of the race (the halfway mark of the Full Marathon). Once at the start I hit the portapotty for one last visit and pulled on some arm sleeves and a foil wrapper to keep warm. Of course as it always goes when you're the pacer, you get talked about and talked to. I answered lots of questions about the pace, the course, the day and finally, I lined up to take my chances with the headwind and the pace.

The First Half: KM 1-10

And we were away. The crowding wasn't too bad at all and I got right on pace. I yelled out my usual one liners to the crowd, telling them my name etc. I let them know what pace we were running (5:27/km) and answered the question in miles (8:46/mi). It was around  2 or 3km that my fave line came: "Oh, the race is actually shorter in miles." That go a LOT of laughs.

By this time, we hit the first water station. While I didn't need water, I decided to go for it anyway so that my group got used to me disappearing from time to time. While I took the water on the run, the cups were plastic and not good for the squeeze/funnel technique so I didn't actually drink much. 

One of my DailyMile friends, Angela was running with my group with an ultimate goal of 1:55 and she told me that if she got to 8k with me, she'd be on track to PB based on her Mississauga time. Alright! I spoke with some other people, all of whom said they'd be with me until the end. I let them know that I got mean with about 300m to go - "I'll scream at all of you until you get in front of me, so long as we have time." The group seemed eager to see this in action at that point. 

Water had been about every 3k, so I took my one and only gel (Clif shot vanilla. YUM!) at about 9k and there was no water. The way the race route goes - it follows the river, so it bends around the water almost always. I kept thinking we'd get water and didn't. Finally I gave up and took a piece of gum instead, hoping that the gel + lack of water wouldn't see me with stomach problems later on (all was well).

5:24-5:20-5:20-5:26-5:23-5:24-5:24-5:22-5:25-5:24, time: 53:52, pace band: 54:30

To the End. The Head-Wind Filled End: KM 11-21.1

I was right where I wanted to be. With 42 seconds in the bank, I knew I was being aggressive, but I knew that meant I could walk the water stops and slow a bit if the wind ever hit us head on. Thus far, the day was just fine. I spent the whole race toying with the idea of taking off my gloves but my hands never got unbearably hot, so I kept them on. It was overcast so I didn't miss my sunglasses. The wind only hit us randomly and always from the left side, which was fine by me. "At least its not raining," observed one of the people in my group. "Ha!" said I, "I'd take rain before headwind any day." 

The water station finally came up around 12k and I slowed right down in order to take a full drink. I never felt the need for the HoneyMaxx they were giving out, so I stuck with water (plus I don't like HoneyMaxx). From this point on, I was walking each water station - taking a few seconds back here and there. This was purposeful. I needed to slow down and I needed to drink and all of the cups were plastic, so walking was the only way to ensure water ended up in your belly. 

After 12k, I was thinking about the count down. 9k left! WooHoo! Things were not easy!super!fun! but I decided I'd be able to keep up the paces for the next ~50 minutes and not fail at this pacer gig. In fact, with 8k/5miles left, I told someone, "Less than 45 minutes. We can do ANYTHING for 45 minutes."

Then the headwind hit.

14k. We had 14k without major headwind. Sure, it blew from the side and maybe from the front but nothing that was bothersome. 

Until now. 

Whew.

Okay macnic, this is why you have that buffer. Just keep at it. You have the pace in your legs now and you have 7k left. Let's go.

And really, there was nothing to do but to go. These 7k were filled with me hitting a 5:29 or 5:34 on my watch and speeding up until I hit around 5:25 and tried to hold. Around this time a few people were with me like glue. I knew that they were hanging on to me, willing me to lead them across the line in 1:55. Although we didn't chat much, it helped to have people to pace with (The pace was in their legs as well). 

Just before 16k, there was a water station. They had oranges. They were the best.

It was here that John from somewhere, USA caught me and we began to chat. He had chased me for a while after falling behind in the middling miles and was happy that he had me again. "Just hang on to me, John. 3 miles to go and you've got it." I don't know when, but John faded again.

4k left. Okay. Just keep moving. This wind SUCKS. SUUUUUUKKKKKSSSS. 5:30 km? Damn. Where is that downhill for the last 3k?

And we were turning onto the parkway with way more spectator support at this time and people were calling out to the "Bunny" and I'm trying to nod or thank them, but I'm not saying too much. HA. I can hear my stupid breathing and I hate it. My mouth is super dry and I take advantage of the last two water stations (seriously, 3 water stations in the last 5k?!?) because despite the headwind, despite not feeling easy!super!fun! I still had time in the bank! And then, before I knew it, I had 1k to go. 

And the wind kicked it up a notch. Seriously.

However, we were on a mighty downhill, so the wind was mitigated. The one thing I don't like about pacing is that last kilometer, when you just want to run as fast as you can, but you can't because you want to be as close as possible to your time and then you get the added joy of mental math. HA. 

By the time I got into the chute, I still had time to spare. So I did what any self respecting pace bunny would do. I turned around, started to run backwards and screamed my head off at the two guys behind me who had a shot at catching me. Jerry took me up on the offer and crossed 26 seconds before I did. The crowd was loud, I was pumped and I heard the announcer say, "Here is our 1:55 bunny, Nicole Macpherson and she's going to be right on time!" And so I was. So I was.

5:20-5:30-5:22-5:26-5:27-5:31-5:38-5:30-5:25-5:34-5:22-0:1:01, split: 1:01:03, Time: 1:54:58

Gun:1:55:21

Chip: 1:54:55

Place: 400

Category (F30-39): 47/384

Females: 121/1229

Next week, I'll run Road2Hope in Hamilton for the fourth year in a row. This time, Sam and I will run with Emma, Amy and Patty who all hope to PB with sub 1:50s. This will be a tough effort, I'm sure but I'm up for the challenge. Nothing is sweeter than seeing your friends hit their goals. See you after that one!

Run for the Toad 25k, Trail Race Report!

On Saturday, October 4, 2014 I had the pleasure to run the Run for the Toad 25k trail race in Paris, Ontario. This race went on my radar immediately following the amazing day I had at Sulphur and I was lucky enough that both Emma and Sam were game to pay the steep $100 race fee and run this one after they had done the 50k relay the year prior. Joining in was also Kim, who also was part of the relay team in 2013.

Me, Sam, Kim, Emma

It was cold to start, but all of the girls ditched their coats anyway. I left on my long sleeved shirt even with my tank under. I was okay for the most part, but knew that I'd pass by my truck at 9k, so I could dump it if I wanted to.

The race started after the kids went out for their 1k and the 50k championship started. We were treated to the same cannon boom to start and the pipers played us out. What an awesome way to start! I got a bit teary because that's what happens when I hear bagpipes and then I concentrated on making my way onto the trail without falling. Right away, we were a bit crowded, but I knew things would spread out before long. I realized that I was a bit ahead of the girls and Sam was with me. More than once, we had to slow down which was smart. 25k is a long run and I hadn't run more than 21k since Midsummer.

I had a hard time with the early racing here. We were taking it easy, running when we wanted too, walking where we needed to. The start stop was really messing with me and it took probably about 10k before I was really able to settle in. I knew that we were in for a double loop, so I was looking forward to getting through the start finish again and counting down.

We were ready to tackle skeleton hill though.

At 9k, I made the decision to dump my long sleeved, but I likely could have continued with it and I would have been okay in terms of heat. It was a strange day, warm but with cold wind gusts. I make my decision though and stripped down just in time for the photographer. At least the Zoom photo guys got a show as I stripped down. I've never run in this tank and I don't know that I will again. It matches that skirt perfectly, but its, um... a bit booby...

As we were coming up to the end of the first loop, we saw a set of paramedics in their little tent. "Hope you have an uneventful day!" I called as we ran past them, then we were directed back into the campground roads and I heard Sam say, "Oh! What a cute puppy." before I caught my foot on something and before I knew it I was sliding along the trail... on my hip, knee, and shoulder.

Quickly (as possible), I got up and shook myself off. The girls were concerned, with Sam giving me her lulu arm warmers to wipe myself off with and Emma and Kim worrying about the blood that was trickling from various parts of my body. In the end though, there was nothing to do but keep running. I felt fine, thank goodness, no wonky ankle or knee so I decided to keep on keeping on and hit up a medical tent at the start finish.

I did that while the girls continued on. The paramedics treating me were kind and funny. They kept telling me that they were just doing a patch job so as not to slow down my race and that I should head to the big med tent by the food tent after the race.

After my patch up (they didn't even look at my shoulder), I headed out to find the girls. I had a moment of panic where I couldn't see them at all, but thankfully Sam was wearing bright pink and I spotter her ahead. I likely ran my fastest paces for the second half of the race in this part to catch the girls. The second half of the race seemed faster, but was WAY more difficult. By about 16k, my shoulder, elbow, and knee let me know that I had taken a tumble and while the trails were not that technical, I was still struggling with the start/stop aspect that is normal with trail racing.

Despite a really bad cold, Kim was ahead of us by then and all she wanted to do was to finish the race. I hear ya, Kim! She would get ahead while we walked some (not-too-difficult-incline-that-we'd-totally-run-on-roads) and then we'd catch her again as our pace was faster overall. I tried to keep running more myself and kept anticipating the huge hill called skeleton hill because that would mean that the race would be over. When we got there, Emma went ahead to capture the moment and I let her know what I thought of this hill (and the dude at the top laughing).

Yes, I'm flipping her the bird. Times two.
Photo Credit: Emma

 And before we know it (its always that way, right?), we are coming through the end and I'm actually able to PB on the time compared to Sulphur, by 50s! WooHoo!

I was the last to finish. We all went to get our medals and some water (which I really needed along with food). We were all concerned about Kim, but she just wanted to get warm and get food. I couldn't disagree with that. I wanted to get checked out by medical, so the five of us (Kim's husband ran the 25k as well), went into the tent and I got cleaned up. It took a bit longer than we anticipated so the girls went back to the truck to get their warm clothes and mine and once I was ready to leave, we went off to find our amazing lunch of chicken breast, salads, Tim Horton's coffee and cookies and pie (if you're into that mushy-fruit vileness). We all agreed it was a great day even with Kim's cold and my wipe out. There is something so fun about running through the forest with absolutely zero pressure at all.

Not sure I'll be back next year, but I can pretty much be talked into anything if my fave running peeps are part of it, so never say never.

Next up: I'm pacing the 1:55 continuous group at the Niagara Falls International Half Marathon on October 26th. I've been dedicated to practicing my pacer pace of 5:27/km (8:46/mi) and am hoping to nail this one and go 3 for 3 on the 2014 pacing gigs.

Hope you're enjoying your fall!

A Midsummer Night's Run 30k Race Report (Pacer!)

On Saturday, August 16, 2014, I returned to run my third 30k race at the Midsummer Night's Run. It was also my second year pacing. Once again, I had the 3hr, continuous sign.

The weather for the day of the race was not nice. It was cold and threatening rain. I was so unsure what would happen, that I ended up packing a few different options for a top (there was no way that I wasn't going to wear my tutu!). My DailyMile friend, James picked me up at 2pm and we traveled downtown to the Canada Post outlet to park and get the buses to McLeary Park. Once we got there, the skies opened up and we took shelter under a tree (I also had a rain poncho). I ate my bagel and peanut butter and James grumbled about how early we were. Before we knew it, it was time to get my pacer sign, change into race clothing (I decided on the same outfit as last year - a tank, but added arm sleeves and calf sleeves) and chat with friends including my Running Room Marathon leader, Chris (who was pacing, but NOT in a tutu!), fellow pacer Mike, the pace fairy organizer, Dave and Kenny. I said my goodbyes to everyone and lined up. Just about three minutes from the start, the wind kicked up and the rain fell hard again. A general groan went through the crowd.

KM 1-10: We've got a big group

The 10/1 pacer and myself started together with a very big group. One thing about pacing three hours in a 30k run is that it is a milestone that many people will be going for. Its really nice to have those round numbers. We started out and by some miracle the rain completely stopped, never to fall again. We head out and before long, we are looping back around, seeing other runners and pace groups. Everyone is looking strong and I'm calling out to the other pacers I know and yucking it up with my group, "I'm no physic, but I think we'll be turning soon!" We are heading along Cherry Street and there is a lot of traffic so I'm saying "HI!" to all the people in cars with open windows. I'm having a great time, but am going a bit too quickly. I try to settle down because there is a long way to go. By 3k, we are into the Martin Goodman Trail and I'm pushing my arm sleeves down, so happy that I decided to go with the tank top. "Good thing it rained just enough to bring out the humidity!" My group agreed that it was humid, but there was nothing we could do but keep heading on. I did feel sorry for those who decided on long sleeves (or COATS!!!) and saw more than one person stop to strip off clothing. My fellow 3hr pacer, Nuno was wearing last year's long sleeved shirt and I don't know how he didn't melt. This first 10k felt really good. Easy and effortless despite the humidity and diverse landscape out toward the light house. Its always nice to run along the lake and I made sure that my group looked out to see the view of the CN Tower from the east. Nuno and I are pacing really well and we pick up some more people in this stretch.

 5:47-5:34-5:56-5:55-5:57-5:51-5:57-5:59-6:04-6:04 (GU). Time: 59:05.

Okay, 55 seconds in the bank. I'm not worried at this point because the course is always marked weird and after last year, I'd rather have time with 5k to go and not the other way.

KM 11-20: Just get me to halfway

Our group keeps hanging on through the tricky footing that leads us out to the lighthouse and then into Tommy Thompson Park. I am sad that there was no photographer here this year because in my first Midsummer, I got an awesome photo with the CN Tower in the background. Around 13k or so, I notice that the group is SUPER, SUPER quiet and I realize that everyone (me included) is just thinking about getting to that halfway mark.I'm also thirsty, but not desperate yet. I'm making sure that I drink at all the stations, but after taking Gatorade at the second station, I don't bother again because it was so strong. Once we get to the 15k mark, I announce it to the group, ".... and..... half-WAY!" and you could feel the relief. It was rather palatable for sure. We had some serious people and they obviously were trying to accomplish some major goals. We still have about 54 seconds in the bank at 15k, so I know we can take some more time at water stations and such. This is welcome for me and I begin to dump water down my back and drink two cups at each station. Its around this time that someone joins us and tells me, "You're too fast! You shouldn't be ahead of the run/walk pacer!!!" I try to explain that we play tag back and forth and finish at the same time, but that runner didn't get it. I know its hard to think sometimes when you're running hard so I leave it. I know I'm fine. Nuno and I are playing tag perfectly, exchanging splits, confirming that we are a bit ahead, but nothing out of the ordinary. The next time he passes, he christens us the "Tortoise" group to his "Hare" group. Its a nice bit of levity as we head into Ashbridges's Bay Park.

We didn't get a photo where we both looked good. HA.

5:58-5:56-6:05-6:03-5:59-6:01-6:04-5:58-6:11 (GU)-5:56. Split: 1:00:11, Time: 1:59:16

KM 21-30: I'm going to need medical!

We get to the half marathon split at 2:05:20 which is not bad. 40 seconds in the bank which I'm proud of. I know that the signs will likely get a little wonky and I just have to trust my watch. I've been pacing pretty well up until this point and I know that I can run another 10k in an hour. Except things start to feel REALLY BAD. It happens all of a sudden and I can't even really think. I know that we still have the group with us, Nuno is still pacing me on regular intervals and I'm not slowing down, but I just feel ... like shit. I'm getting a little light headed and think maybe I should walk, but I force myself to the next water station. I force myself to say thank you to volunteers and keep my head in the game. Basically, I decide that I'm not going to lose the plot. I'm going to force myself through the next 7km and I can collapse at the end and hit the med-tent. Thoughts are all a jumble and things are hazy (figuratively and literally as its getting darker), but looking at my splits I did fine. So odd. I always find that 22-28k in a 30k race is tough and this day was no exception. Of course around 28k this feeling fades as I see the end is near and I know that I am going to nail the pacer pace. by the time I'm back on Commissioners, I'm looking for that 29k sign and I see it hiding near a bus shelter. I head off the road and hit it and then I have to control my pace to the end. Nuno falls in with me and we start to yell at our group to finish strong. All of the bad feelings from the last few KMs are gone and it is time for Nuno and I to finish this thing as well.

And once again, I'm ecstatic with the end, especially when I know that I've hit the pacer time as perfectly as I possibly could. 

I had to repeat!

5:55-5:58-5:56-5:59-5:56-5:55-5:59-6:01-5:55-5:58-0:36. Split: 1:00:08, Time: 2:59:24

Once again, I had a fantastic time pacing this race (despite my few KMs of difficulty!). The real reward was after the race when Nuno and I walked through the finishing chute to get our medals etc and so many people came up to us to shake our hand and thank us for a great race paced. It was great to be part of someone else's special day and help them meet their goals. Pacing will never get old.