Penticton ITU Worlds Duathlon

If you are reading this blog right now I probably don't need to tell you the result of my race. If you follow me on social media you will already know. It was one of the proudest moments of my life, so far, and I was excited to share it with my friends and followers that have shown me so much support on this journey to Penticton ITU Worlds Duathlon.

I was quite open about this race because I felt like to put it out there made me more accountable. But I also hoped to inspire people that watched me on this journey to know that setbacks happen but they are simply that: setbacks. They don’t need to define us.

I was determined to get to the World’s startline. I wanted that startline so bad - for me, but also for my husband; because I knew my setback had indirectly become his setback. We had signed up for this together. We were in it together.

How did desire transpire into success? Well, I stopped running cold turkey for 3.5 months and I focused on what I could control - improving my bike fitness. At the slight chance I was going to be able to make it there, I knew I was going to be relying on my bike more than ever. And I knew running when I should not run was only going to make my chances of getting there slimmer. So, for the first time in my ENTIRE life (yes I’ll admit that) I was patient.

When I was finally back running I was still smart about it. If I was running and my pain came back, I walked home. It didn’t matter if that walk was 3km. I walked! If I woke up sore from my run the day before I took another day off. Or I opted for a bike workout instead. Mentally, this was SO hard somedays. Because, like you, I doubt myself. I question whether I’ve done the work. I feel like missing one workout is going to make me a failure. But it doesn’t. In fact, listening to what you know is best for yourself, whatever that might be, is the smartest thing you can do for yourself. And you know what else I did on those days off? I imagined throwing my hands up in the air through that ribbon. Because even though the thought of winning a world championship seemed SO absurd, imagining it made me want it. And wanting it made me push through those workouts I may have quit before. It made me appreciate my legs SO MUCH when I got them back and respect them when they would work for me.

Flash forward to the week leading up to Worlds. I was a nervous wreck! What had I gotten myself into? That calm cool Mel - I couldn’t find her anywhere. What if I had forgotten how to run? What if I flat? What if I let everyone down? What if..what if...what if?! Sound familiar?

I opened up to a few very level headed people that I knew would ground me. And I’m going to call them out because I think knowing when someone has an impact on others is a good thing. Sarah Penny - Yes, I know I just need to say her name and everyone will know what I’m talking about. Thank you! My sister Christine - thank you for believing in me always. My stepdaughter Kailyn - she thinks I can do anything and told me so the day before we dropped her off and drove to Penticton. And of course my husband Reinier (even if I don’t listen to you somedays I do hear you).

Race Day

So, what happened on race day when I finally got to that start line? Well, that gun went off and confident Mel was back. Two Canadian girls ran off the front right out the gate. I knew the one name and that she is capable of a 36 min 10k. I wasn’t sure if she was going to flex that during a duathlon but I wasn’t worried if she did - just keep her in sight and be patient. At the 5k mark when I realized I’d probably PB’d my 5k, I was sitting tied for 3rd place with a lady from Great Britain. I was feeling great. Unfortunately, this feeling of bliss did not last much longer. By km 7.5 I cramped - both sides of my ribcage were in complete agony. I felt my pace slowing and was overtaken by a USA athlete. Great Britain pulls up beside me and encourages me to keep going. She told me to listen to the crowd. They were cheering for ME. It made me realize, I was not running for me. I was running for them. And I could suffer for them for another 2k. If I could just make it to my bike I could recover there. Amazingly, my pace picked up and I was able to hang with her for the remaining 2k of that portion of the race and PB'd my 10k.

I won’t even talk about my transition because, well, it’s not worth talking about. I have not put enough (or any) focus there and have learned that lesson the hard way. But, once I was securely fastened to my bike, I was off. I used the first few kms to get my breathing in check, assess the situation - who was ahead of me, how far ahead were they? And when I was ready I put my head down and I went for it. I felt so comfortable on the bike. I caught all but one girl within a few minutes and just kept pushing. These girls were faster runners than me and I knew I needed to put as much time into them on the bike as I possibly could. I averaged over 4 watts/kg on that time trial and felt so at ease. I knew the bike was my only ticket to a podium.

Sharon Styles was there (best cheerleader EVER) and told me I was second girl and first in my age. Hearing this gave me enough motivation to drain myself on the bike and hope for the best on the run. My logic here was, how much time can they really gain on me in 5k even if I feel like death?

Transition II was almost as shameful as the first. Once running, I made a mental decision not to look at my watch because my last run in a duathlon is usually quite pitiful. “Just run” I kept telling myself out loud. “Just run”. My upload tells me I ran a sub 20 min 5k and even though many girls ran it faster than me, it was enough to hold off the remainder of the pack.

I can’t really describe what running through that crowd screaming at me with excitement felt like. It was such a surreal experience to run for the satisfaction and pride of others versus myself. Someone handed me a flag and told me to bring it home. As I rounded the corner and saw that finish line I instantly began to cry. I had done it. I had really done it! And just like that, I did!

The amount of support I got following the race brought those tears back many times. The number of people in the running and cycling community that took the time to send Ren and I personal messages about our races was incredible.

Ren finished a respectable 7th overall in his age group. I was so proud of him and would never want to do this without him. On his very last lap when I was done and got to cheer him on, he yelled at me, “How did you do?” I yelled back, “SECOND!!!!” and he pumped his fists in the air and kept running. The stranger beside me says, “I don’t think he’s running hard enough!” It made me chuckle because I know my husband and I know that whenever I have success, it inspires him more. Strava tells us he ran a 3:39 last km.

And so, this chapter is closed. Or is it? It has kind of left me wanting to do it all over again…

Fitness Test: Check! & Race Recap

I learned a few lessons before the start line: tri-suits are really difficult to get in and out of. With pre-race nerves at full force getting in and out of that suit happened more than I'd like to admit. Start delayed 30 mins (as per Reinier interpreting there were horses on the course?) which meant sitting out in the heat just a little longer, but also gave me time for one final bathroom break. Sometimes what we don't expect to be a blessing in disguise turns out to be. Also, 91% humidity will cause you to sweat profusely even while standing in one place.

I knew very little about what was going to happen that day. I have been running for just a month and know that as a duathlete my bike is stronger than my run compared to the competition. My plan was to rely on the bike which meant pacing the first run correctly was the most important part of that race for me. I decided, once again, to run on feel. Be honest with myself when the pace felt too fast or too slow and adjust accordingly. Ren also suggested taking his coaches advice and dousing in water every aid station there was. So I did. I took a sip and dumped the rest on my head at every 1k aid station. One turned out to be gatorade so I was a tad sticky for the rest of the day. Oops! I finished the first run 1st girl and 17th overall, with a 3:59 per km average pace. I felt amazing and couldn't wait to jump on my bike. Nerves settled with that first run done and I actually found myself getting emotional when I realized just how strong my run had gone. Could I possibly win the Duathlon National title? Woah woah woah...don't get ahead of yourself Mel , I reminded myself (I talk to myself when I race). The race isn't even half over...

The bike course was exactly 20km long, which we were required to do twice. In just 40km we climbed over 500 metres of elevation. Ren always reminds me that even though I stress about how much hills are going to hurt, they hurt me a little less than most. Use this to my advantage. So I did. The course was a little chaotic with both Olympic distance and Long Distance triathletes riding the same course. I made sure to check the legs of every male I passed looking for the "DO" marker ("Duathlon Olympic") because for every one I caught meant my husband had caught them also. I lost track of how many I had passed, especially as the course got more congested, and guestimated Ren to finish around 3rd place.

The last run is more mental than physical. My legs were happy to move at a pace anywhere from 3:50 to 4:20 in that last run and I just let it happen. But my mind started to falter. I had to remind myself that it was just 20 minutes of my life. Suck it up! I did have the benefit of being able to pull back if necessary because I knew I was in the lead and it was unlikely that I was going to get caught in the last 5k. I was nearly sent the wrong way on the course, however, which caused the last 2k of the race to really weigh on me. Apparently language barriers mid race DO matter, because I had no idea what the volunteer was telling me and went on gut versus her signalling, and thankfully so! When I saw my husband at the finish line with open arms and a smile, I knew I had come in the right way. The other direction was for the Duathlon Sprint...thank GOD I went on instinct. Average pace: 4:09. Good enough!

I finished at 2:15 which was good enough for first female and 7th overall. Learning that my husband took 2nd for the men was a pretty surreal moment. We could share this victory together!

And so, using this race as a fitness tester for Worlds has left me more confident in my ability there. My run came back strong which I completely attribute to the bike fitness carryover and the mental strength I had built up during those 3.5 months off envisioning taking the National title. If you don't believe you can do it, your body won't believe you can either.

World's will clearly be a different ballgame. My goal there is to podium in my age-group (of course) but I also recognize that is likely everyone else's goal also. All I can control is what I do that day and congratulate those who may do it better. On any given day, there is always someone faster than you out there. It just depends if they show up that day or not. So, we celebrate the victories we get, and humbly accept the ones we do not. It makes the ones we DO get so much more victorious!

Worlds Duathlon and More!

This year started out exciting! I had a new focus for my training with World’s Duathlon on the horizon, my new business was thriving, and my husband and I were planning trips and adventures. It was going to be yet another great year! And then just like that, SMACK! I ran into our counter top. I know, not what you were expecting. But let me tell you how one stupid silly incident completely turned my world upside down.

This run-in with the counter (no pun intended) accelerated a pre-existing issue in my hip. The sudden impact exposed this issue putting me out of commission for 3.5 months. That’s a LOT of time to miss for training. At first I was optimistic. No injury lasts THAT long. But low and behold, this one did. The only two things that kept me from wallowing in self pity were 1) my husband was still going, and I was not going to ruin this for him and 2) I have athletes that need me to be strong for them and that I need to be an example for. So to my husband and my runners, thank you for pulling me through.

As they say, “this too shall pass”. And it did. Overnight. I accompanied my husband on a work trip to Seattle and finally gave myself some time to breathe. He went to work, I attempted a run…no pain. I expected to wake up in agony the next day but I didn’t. I attempted another run a day later and PB’d my 2 mile. This was all I needed to mentally get back in the game. I had “lost” my legs for 3.5 months, but they were back and they were running and they were ready to go!

I recognized quickly that I had a lot of work to do for my goals. With Nationals Duathlon, at the time, just over a month away (now less than a week, EEEK!!!) I made a plan. I would get myself there, but smartly. If I felt any pain at all I would pull back. I would listen to my body, more than ever, and take it a day at a time.

So here I am, a month later, running and feeling strong. In that time I have gotten back on my bike and even won a road race.

My husband one day hesitantly said, “Maybe you’ll look back on your injury as a blessing in disguise?” (Yes, he ducked as he said that ;) But you know what, you never know! Mentally I struggle to stay in the game month after month after month of intense physical training. But with my 3.5 month hiatus I am so raring to go it will be really hard to stop me.

So, what’s next? Well, Nationals is this weekend in Magog, Quebec. It will be a training race for Worlds and a fitness check. And a great excuse for my husband and I to explore Montreal while we are there. And then, WORLDS! Let’s talk about Worlds…

I am pretty excited to be going to Worlds in August, which happens to be on Canadian soil. I am honoured to have this opportunity to represent Canada as part of the Canadian age-group team and to be able to share this experience with my supportive husband. Knowing I will be lining up with fellow Duathletes from around the world wearing our country’s colors is pretty exciting to me. I am not a professional athlete, so for me this is truly the next best thing. I get to take four things I love and put them all into one day: my husband, our beautiful country, and running and cycling. I CANNOT WAIT to lace up my runners and run and cycle my heart out for those who are truly rooting for me to succeed. I’m running for you, for me, and for those who can’t! I know just how lucky I am to have two legs that allow me the freedom to do the things that bring me so much joy in life, especially after losing them for 3.5 months. In the grand scheme of things, that is nothing.

And so, 2017, we have had some hiccups along the way. But now as I sit back I realize just how lucky I have been. I am starting a new job in just a week’s time as a part-time accounting manager to free up some time for my own training and my own business. I am healthy, the people I love are healthy. And my legs are back!

My husband’s advice to me on the bike has often been to power over the crest of the hills and coast down. And so, I’ve taken that advice literally on the bike and it works for me. But I think it’s going to be my 2017 mantra for everything I do: keep powering through when things feel tough, even when you’re uncertain about just how much father you’re going to have to keep pushing. When you finally get to “coast” and enjoy your hard work it makes it all worth it!

Looking Forward

Some of you know the story, some of you won’t, about how I met my husband. And I think it’s very fitting that our first real encounter revolved around a running race and a running bet (I lost, btw). Since that day, just over four years ago, my world has been turned upside down. A lot has happened in those four years, some really great things and some really sad things. But each year since that day I met my husband I ask myself, “how can I possibly top this one?” That’s a pretty good problem to have.

2016 can be summed up like this: AWESOME! I had a lot of success in my running and cycling and both sports combined. My husband and I qualified to represent the Canadian team at the 2017 ITU Multisport World Championships in the duathlon event, which will be taking place in August 2017. This is as close to “pro” as I’ll ever get so I’m going to relish every minute of it!

My husband and I at the finish of Great White North Duathlon
after qualifying for World's (his "good luck socks" worked!)

We also made the decision to try and expand our family. Even though we have had no success yet, I truly feel it will happen when it’s meant to happen. And my favourite part about 2016 was I started my own running coaching business that has been successful right out the gate. I cannot even describe in words how fulfilling it has been! I have learned, because of my husband’s encouragement, how much I can accomplish. And this is my sole purpose in coaching - to give back to my athletes what I have been given: someone to believe in them and help them achieve their personal best! To push them to become stronger physically and mentally and wake up feeling like they can handle whatever is thrown at them.

I also learned a lot from being coached myself this year, not just in training but on a life-level. I used to look at some of the workouts my coach would give me and go, “there’s no way.” But I took away two very important lessons from it all: to be happy with what you DO achieve and to accept when someone sees something in you that you may not see yourself. Take things “1 interval at a time” and try to stop worrying about the next challenge. Before you know it, that workout that used to seem hard or that moment in life you never thought you’d get through will be a distant memory. You will get through it and you will come out stronger in the end.

And so 2017 has a lot to live up to. What are on the plans? A half marathon, a marathon, World’s Duathlon (ya baby!), and growing my coaching business. I don’t usually make new year’s resolutions but mine was simply this: get more sleep. I’d also like to learn how to be less sensitive. But that is a work in progress. Further, I want to put my energy into some new and some old friendships I’ve developed. A few really stand out as also supporting me in my endeavours this year. They know who they are!

We also plan to keep trying for a baby, but are putting it on hold now until the duathlon is done. I want to go all-in and represent Canada well. And I want my life to go on if a baby isn’t meant to be for me. It’s easy to get caught up in what we don’t have going right versus all the good things we do.

So, 2017, bring it! I know there will be ups and downs but if we can finish each year wondering how we are going to top it, I think we can call it a success.