Race Report
Date: Sunday June 17, 2007.
Location: Binbrook Conservation Area, Binbrook, Ontario
Description: 4.5 km Run, 27 km Bike, 4.5 km Run
Website: http://www.multisportcanada.com/
Binbrook is about 1 hr and 20 minutes from Markham. If you are travelling to the race with someone, you can save a few bucks on their entry fee to the park by saying that they are racing too (I didn’t do this, I’m just providing a tip). Just say you are doing a relay and make sure that they are dressed to look like they might be racing. The park is very receptive to dogs so feel free to bring them along.
Like last year, the morning air was already hot. So the actual race temperature was going to be nice and steamy. Just the way I like it. I quickly got my race kit and while in line, I caught a few Team Running Free members (Mike Leader and Gary Kennedy). Got my equipment together, set up in transition, and headed out for a 10 km warm-up ride. Got back to the race site and did my final race set-up. Chatted with Prem Hall, and met Larry Bradley just minutes before race start.
I had not run for 3 days (my left knee was swollen and had a bit of pain and both Achilles were still sore), so the race plan was to take it real easy on the run and go bonkers in the bike. This would get me a respectable finish but not a podium.
The run at Binbrook is on varied uneven terrain (grass, gravel, pavement and trail), so taking it easy was of paramount importance to ensure I didn’t aggravate my Achilles further. I also walked the downhill sections of the course to prevent more pain in my knee. I cruised in with a time of 23:54 for the 4.5 km run (avg. hr 162). By the way, Larry Bradley put the boots to everyone and led the entire way of the first run.
Transitioned to the bike quickly and mentally got into the mode of making up all that lost time from the run. To quote The Thing from Fantastic Four “It’s clobbering time.” My warm-up ride indicated to me that the early sections were windy so I attacked early, passing a lot of people. I lost focus in a few areas but for the most part I pushed hard the entire time. I realized things were going well once I passed a few of the regular top racers late into the bike ride. But with their blazing run capabilities, I knew I would be passed later. I did the 27 km ride in 48:03, the 5th best on the day (Avg. Hr: 172).
On the final run, I was able to keep a steady aerobic pace and make sure not to be passed by any competitors my age group. I finished the race in 1:38:42. 11th overall and 3rd in the 35-39 age group (Total Avg. Hr of 168). If I knew I was that close to the top ten, I might have gone a bit harder during the final run. However, writing this one-day later in not too much pain, I am glad I took it easy on during both runs. I look forward to this recovery week and getting my knee and Achilles back to 100%. While I did not podium (10 year age groups), I did win a box of tasty OmegaWhey in the prize draw.
This was another great race put on by Multisport Canada and I will be back next year. Team Running Free was out in full force and reaching the podium were: Larry Bradley, Mike Leader, and Karen Gamble. I hope I did not miss anyone. Next up for me is the Welland Duathlon on Canada Day.
I should also give credit to Dr. Andrew Romanelli of SPC (http://www.sportsperformancecentres.com/). They had a free post-race treatment station at the race and I took full advantage. He diagnosed some possible causes for my knee pain and used ART to treat my aching knee and Achilles. He detected a lot of tightness and definitely broke down a lot of scar tissue in the area. I felt tons better and much better one day later. I definitely need to seek out an ART practitioner in Markham or go back to see him at SPC in Thornhill. If you haven't tried ART you must because it works wonders. I've had it before at Ironman races but the treatment totally slipped my mind for my current bout of injuries.
Click on the Title of this posting to see the race results.
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