Race Report: 2014 Around the Bay Road Race

The 2014 Around the Bay Road Race was really my first chance to see where I was at since my PB in the Scotiabank Toronto Waterfront Marathon in October, 2012.

racelogo11I haven’t run Around the Bay in two years, and I haven’t run a real race since the fall of 2012. I ran a half and full marathon last year, but I didn’t put in the training for either race since the spring half came just six weeks after my elbow surgery and the fall marathon was done on just eight weeks training.

Leading up to race day, I didn’t think too much about a time goal, but I did want to do better than my 2:43 AtB personal best (2:43). I’d come close to 2:45 for 30km in a few training runs this winter, so a new PB was well within reach.

Start to 5km

The course was a bit different this year to avoid crossing a set of train tracks that held up a good number of runners last year.

We started in front of FirstOntario Centre as usual, but made a quick left north on James St. That section was congested and Miguel and I kept things in control, but started picking off runners as we ran north towards the lake.

1 5:17

A good first kilometre, slowed a bit by traffic, but about what I had planned to run.

2 5:01
3 5:03
4 5:06
5 5:01

The next four kilometres reveal nice consistent splits as we continued to make our way through the traffic and past some of the big pace groups. I started behind the 3:00 pace bunny so we had to get through them and a 2:45 group that spread wide across the road.

Burlington St. to 10km

The new route features a trio of decent on-ramp hills that take you up onto something like the Gardiner Expressway – an elevated highway through some of the worst industrial areas of Hamilton. It smelled, and the road was not in great shape.

But I ran well through here, passing another pacer with a wide gaggle of followers (I think the 2:40 group). I let Miguel go a bit here as he picked up the pace and I held back a bit up a long climb around 8km.

6 5:05
7 4:57
8 5:06
9 4:58
10 4:54

To the lakeshore!

I took the 360º offramp just before 10km very smartly, hugging the inside to avoid running any extra distance. I had almost reeled Miguel in by this point, taking advantage of some downhill running to up the pace a bit heading to the first split mat and the first relay exchange.

I passed Miguel around 11km and didn’t look back.

The gel I took at about 8km kicked in and I felt great running along Beach Blvd. Much better than the last time I “ran” it during the Hamilton Marathon last November.

I was continuing to pass runners and saw a few familiar faces including Quinn who was running great.

11 4:59
12 4:55
13 4:50
14 4:54
15 4:55

Lift Bridge to the left turn

The 15km mat came and went, and we crossed the lift bridge and the weird metal surface felt weird underfoot as usual.

I was still running great here and I took my second gel around 16km. I worried that maybe I waited a few minutes too long to take the gel, but it kicked in nicely and the legs felt great again.

There was a bit of wind around 17 or 18km as we exited onto North Shore, but not too bad all things considered.

16 4:54
15 4:55
16 4:54
17 5:02

And now, the hills

It’s always a great feeling to make the turn onto North Shore Blvd. because you are finally heading towards the finish. It feels like you’re making the turn to home.

But it also signals the start of the hilly section. Gulp.

I was still running well at this point, and the hills weren’t bothering me much. The run up to Lasalle Park was good and I really enjoyed the DJ and cheering section through this stretch. Great energy!

18 4:56
19 5:03
20 4:59
21 5:01

Now for the tough part

Here’s where it really gets hilly and where you need to push hard to maintain your pace and earn your PB. I grabbed a half of a banana from some awesome people here and ate it heading up the hill. I thought about skipping my last gel because of this, and then admonished myself for even considering it. One of the three keys I posted the night before the race was “Don’t forget the gels in the latter stages.” I took the gel at 24km.

@yumke My keys: 1. Go out strong, but not too fast. 2. Stay within myself through 10-18km. 3. Don’t forget the gels in the latter stages.
— James Koole (@jameskoole) March 29, 2014

22 5:07
23 5:07
24 5:11
25 5:13

All that remained now was the big hill, and the 4km run to the finish.

We Will Rock You, “The Hill” and the Grim Reaper

Down the hill to the cemetery, and I high fived the little person on the chair playing “We Will Rock You”. Around the Bay is a race full of tradition.

I looked across the valley to peek at the big hill on the other side, and then re-focused on the task at hand. I ran across the little bridge and resolved to run up and over the hill. I hadn’t walked a single step yet, not even a slow down through the water stations and I had no plans to change that.

I ran up the hill, under the rail bridge, passing dozens of runners walking on either side. The crowd really helps here, encouraging you to keep running. I felt pretty good but I also paid special attention to my heart rate and breathing to make sure I didn’t push too hard.

I crested the hill and backed off the pace a bit to regroup through the left turn onto York towards the finish. I felt tired for the first time and started running some numbers in my head. 2:30 was out of the question, but a PB was still easily attainable assuming I kept up a good pace to the end.

26 5:00
27 5:35
28 5:29

The finish

IMG_6011-225x300Two kilometres to go and I had a huge PB locked up. The only question that remained was whether I could beat 2:35 and finish strong. The crowd was amazing, lining the street over the last kilometre to the finish at the FirstOntario Centre. I started thinking about making that turn, and coming down the ramp.

29 5:33
30 5:10

I moved over to the left side of the road and swung out wide to reduce the tightness of the turn before running down the ramp towards that last right turn and the 50m finish sprint. I love this part of Around the Bay – you emerge into this loud, bright arena like you are a rock star. I found higher gear and ran across the line.

Finish: 2:33:39

Lessons learned

Looking back at my keys to the race:

  1. Go out strong, but not too fast. ✔
  2. Stay within myself through 10-18km. ✔
  3. Don’t forget the gels in the latter stages. ✔

Mission accomplished.

I started smart, and ran my race through the first 10km despite Miguel running a bit faster than me and the ever present temptation to try to bank some time early.

Through the flat middle section I ran a quicker pace, but never too fast. I banked a minute or two here to use in the hills and at the finish, but made sure to save enough energy for the last 5km.

I took my gels, and added fuel to the tank as required. While I faded a bit in the last 5km, I still had enough to run 5:30/km through the finish to grab a 10 minute PB.


Looking forward to the BMO Vancouver Marathon in five weeks, I’ll probably shorten up the time between gels just a bit to avoid the touch of fatigue I felt at 15km and again around 25km.

Other than that, it was a perfect race for me and one of the best runs of my life.


As mentioned in the last post, all this week we’ve been on vacation in Hilton Head Island, South Carolina. I figured a week away from work and the cold would translate into a nice week of running, but I hadn’t expected to do quite this much.

We arrived on the Island last Saturday afternoon and my first run was Sunday morning – an 8km quickie just to loosen up the legs after a couple of days, and 1,600km of driving on Friday and Saturday.

IMG_5890-300x300I pushed back my usual Sunday long run to Monday and extended it just a little bit from the planned 29km. I ended up running a little under 31km at what I’ll call my marathon race pace. I learned a lot on this run, mostly that I’m not 100% ready for the BMO Vancouver Marathon just yet, and also that I need to keep ahead of my nutrition right through to the end of the run.

I took Tuesday off, then ran 6.3km on Wednesday and 10.1km on Thursday, both at a pretty decent tempo pace. Not quite as fast as I run at home on the treadmill, but still right in the tempo pace zone.

Friday was another day off with 6.2km on Saturday, again to shake things out prior to the long run on Sunday. Today I ran 29km and felt pretty decent throughout considering that run took me up and over 90km for the eight days on the island.

I don’t think I’ve ever run that much in eight days ever.

Hilton Head Island Running

We’re in Hilton Head Island, South Carolina for our annual March Break family pilgrimage My parents are here for the month, and my sister, her husband and their kids are also down for the week. My older sister will arrive with her partner tomorrow for a few days too.

I’ve run a fair bit around Hilton Head, including a couple of 30km long runs out to the airport on the other side of the island and back.

This time around we’re here for two Sundays so that means two 29km runs on the island. I’m looking at some different options this time, including going up and over the Cross Island Parkway bridge. Shorter runs will be in and around the Shipyard Plantation, and maybe along the hard-packed sandy beach too.

It’s going to be a great week, with temperatures close to 20ºC during the day. That means shorts and a t-shirt! I haven’t run outside in temperatures even close to freezing in months, so this will be a nice change of pace.