2026 Race Around the Place

Finding My Mojo: How Consistency Took 4 Minutes Off My 5K

Most of you know I’ve been checking off the workouts on a Garmin training plan. What you might not know is the mountain I had to climb just to get to the starting line. After being sidelined from running since Ottawa Race Weekend, I found myself at a crossroads on Canada Day. I made a definitive commitment to myself: either walk 1K every single day, or dive headfirst back into training.

I chose to go all in. I signed up for a half-marathon plan, and let me tell you—that absolute commitment was exactly what I needed to find my mojo again.

Training is a battlefield. It is never easy to balance life, energy, and the sheer time required to stick to a plan. It’s even harder when your watch decides to play mind games with you. Fellow Garmin users know the crushing feeling of seeing your status drop to "Unproductive" or desperately trying to claw your way back to "Maintaining." We are all out here chasing that elusive, glorious "Productive" status! Silly Garmin. But I kept showing up anyway.

Then came race day. My friend Kathy (Special K) picked me up, and we embarked on our journey to the starting line. After a quick parking dialogue—shoutout to the homeowner who politely saved us from getting a tree dropped on my car—we spent the time staying warm and chatting strategy. Kathy generously offered to pace me, but I knew I needed to internalize this battle. I wanted her to crush her own tempo run, and I needed to focus entirely on my own race. After conquering the New York Central Fitness trail Parkrun in Russell the week before, we knew we were ready.

Of course, a race wouldn't be a race without a little chaos. While waiting in the corral after a final porta-potty stop, a fellow runner dropped a bombshell: they changed the course. It wasn’t on the website or social media, so we just had to trust the pylons, rely on the course marshals, and run by faith.

The route served up a fair share of rolling hills. They weren't mountains, but your legs definitely felt them. As we navigated the course, Kathy was running the perfect tangents to save seconds. Me? I couldn't be bothered with the geometry. I locked my eyes on the centre lines and just kept moving forward.

As we approached the turnaround, I locked onto a runner maintaining a wonderfully steady pace. I looked closer and realized, I know her! It was a familiar face from the Stittsville Parkrun, also crushing the 5K. A quick wave shared between us, and the steady rhythm continued.

By the final stretch, the exhaustion was real. I had taken three planned walk breaks, and a local walker named John kept wiggling ahead of me to the sounds of roaring crowd cheers. At the end of my last walk break, with my lungs burning and legs heavy, I told myself it was time to make a move. I was already gassed, but I saw a tiny opening between a gentleman and two women ahead of me.

I took it. I dug deep, found another gear, and sprinted with everything I had left across the finish line to meet Kathy.

My Garmin clocked me at 34:04. But when the official chip times came in? 33:59.

I cracked a sub-34 minute 5K with an average pace of 6:48/km, and I am absolutely ecstatic. To put this in perspective, I looked back at my 2025 race on this exact same course. I ran it in 38:45 with an average pace of 7:45/km.

That is 4 minutes and 46 seconds faster in just one year.

They say talent wins genes, but consistency wins races. I can’t say that training is ever easy, but I can tell you that showing up every day makes all the difference in the world. I am incredibly happy with how today went, and even happier that I got to celebrate the breakthrough with KB.

Near the start and the heart of downtown CP

 

Emptied the tank

I don't even remember a photographer or know where this was

Happy to finish

Kathy and I on the bridge post race and pre-brunch

The walkway across the river on the way back

The view heading to the turnaround

2025 Sunburn Solstice

 Sunburn Solstice - Race Report

My last race was the United NYC Half Marathon in N2YC I did train for that but kept it low key since travelling to 🇺🇸 was tense and didn’t need the distraction. 

I’m trying to remember exactly when I was “coerced” to join into this next crazy adventure and I know Liisa was the instigator 😏

I believe it was at the Parkrun and then was mentioned that ohh and Eunice is joining! I immediately drifted to so far back in 2019 “Season of Michelle” where it was another Happy Trails Racing event that I was to join them on out Ultra before we all hit the big 5️⃣0️⃣

 

2019 Sticks and Stones when I had to drop out due to "Michelle"

Well fast forward to this past weekend and yup it was an adventure. I could make excuses and tell you all the things that could have happened and never did, but to be honest I fell short of motivation and desire to run. 

However I committed to this ultra relay and convinced Kiera to come and experience what a Eunice/Liisa adventure is all about. 🤪

As the sun was setting Kiera joined as I just finished my 9th lap and cheered us on.

So Sunburn Solar is a unique trail adventure at Marydale Park in Hamilton. A looped course that’s part out and back with a turnaround back towards the asi station and transition zone. Idea is when the sun rises (5:39a) you take turns on the course and run a loop and the next runner goes. The runner can choose to do more than one loop as there are no rules as long as a member is put on the course. You run until sunset (9:03p) so the cutoff time is when the sun is down and you count all the laps and time done for the race. 

Team LEEWD was re-dubbed Team LED😁

Race Day

4a was the alarm time! Well I was up at 3a and tossed and hoped to drift back. No dice! The time to meet was 4:30a at the hotel. I walked over to meet Liisa and Eunice and they also were up at 3a 😩

Literally this was going to be a long day. (15h23m to be exact)

Sunrise approaching as we setup Base camp/transition zone

We arrived to the race site and Eunice was very prepared and had all the things to setup for base camp. There’s a story about the tent but we won’t go there. 

Getting pumped up to race for 15 hrs +

It seemed like we were the last to set up but more teams were showing up and if you’ve never experienced a trail race before then you have to try one of these. 

Once we laid down some of our items it was almost start time so Liisa got ready and we saw her start as they counted down all the racers to head out on Lap 1. 

It was nice as the sun rose and the official race had started. Eunice and I continued to setup everything else while Alissa was on course. Once we had most of the items setup we heard cheers as the first runners were coming in. 

Transition Zone chatting

So I was up next and we had to take the timing chip and hand it off as a baton and strap it to our ankle after each loop in the “transition” zone. 

First km was nice pretty easy and flat for the most part. As soon as you started to get to km 2 this is where the rollers were and part of the out and back of the turnaround to head back towards the arch. Lots of single track along the way and elevation was between 195m to 206m all I know is some steep climbs. Ask my quads and calves! 🦵🏽

1st Km

Boardwalks at certain points of the trail

2 Km

Turnaround and heading back into the humid trails

3Km

Those little steps are a good sign

Main Pavilion and almost to the transition zone

Race Photos by Sue Sitki

Race Photos by Sue Sitki

Race Photos by Sue Sitki

Race Photos by Sue Sitki

Part way through the morning the day got warmer and threats of a thunderstorms were looming but never showed up. Some rain here and there but nothing significant. The odd part is starting at 5:39a and by 9a we were like it’s only another 12 hours! 🙄😳

We started compiling a grocery list once Kiera woke up and she came by before noon with items while I was out on the course. 

Before Kiera showed up Liisa’s parents (Dave/Kellie) came by with supplies as well Kiera state to witness some of our shenanigans before she decided to head back out to explore Steeltown while we kept chasing our 🔁. 

I personally found the air heavy and humid inside the trails but certain parts when you got to the roundabout and the areas of the lake the breeze was amazing. Also when you were not in the trail the base camps were quite pleasant with the breeze.

I’ll be honest the loops were a blur and our neighbouring camps were a blast of locals and maybe from surrounding areas. 

We could have been the furthest to do this race. Of course we can admit to be the most under trained and unprepared team for the day. As Liisa would say “just have fun!” 

As the day wore on and the 🕰️ kept ticking the time away. Eventually we came down to deciding on a game plan. So we all had 8 loops and the decision was do 9 and Eunice would go with me on my 9th and then we all do 10th together but I opted to stick with 9 as that is a lucky Asian🧧thing to end with. 

Found the shower to rinse off and enjoyed the cool breeze

😏 truth be told my legs were done. After 14+ hours and 34K I was ok with that number while the ladies ended with 10 and 37K and they are the endurance queens! 

10th and final lap for Team LED

They were the perfect mindset for someone like me who knew when to push and when not to. I am in awe by their dedication to this race. I hope their legs recovered well. Until the next crazy 😜 adventure. 

We did it!

 #MedalMonday #TrailRacing 

COVID-19

It only took 3+ years before COVID-19 finally got me. It was bound to happen and I managed to avoid it but definitely it took me by surprise. I was out enjoying time with Kiera and Mei-Ling as we went to get milkshakes at Zak's diner and appetizers. It was quite the chill day for Canada day, but the next day was a challenge. I know I didn't realize it hit me until the next day after doing the Canada Day Road Race. To say this was a big surprise is an understatement. In fact, the running and the race was fine, but Sunday was a typical day after as I did not plan a long run, but just to relax. I wasn't feeling quite right in the morning as I was very tired, but still walked the dog, but as soon as I got back I had something to eat, but then went back to bed. Kiera and ML were out doing errands and then when they saw me resting they were doing something else and then Kiera joined me. Needless to say I took a test and the quarantine and isolation began. It was not fun. 

Symptoms

• fatigue
• congestion
• cough
• sore throat
• laboured breathing
• fevers
• chills

July 2-5 it was a lot of soup and binge watching shows. There was a lot of sleeping. By Day 5 I was feeling better and the fever was gone. A lot of Tylenol cold and sinus was had along with more Tylenol. 

It has been a long haul especially since Kiera and I didn't even get to celebrate our wedding anniversary. In a way we did an earlier celebration in June, but of course when you get sick and then you pass the virus onto your spouse well that's the kind of present you never really forget. 

Of course I was supposed to work and then start holidays that first week. I ended up taking sick leave and then by the next week I took holidays even though I was still testing positive up until Day 11. Once I was clear of most of my symptoms I was able to head out. My first time out was around Day 5 but in case I was still contagious I masked and went to the dollar store. I saw Dee and we chatted and got caught up. It was nice to see her as we did see each other at the Canada Day Road Race. I had reached out to most that I had close contact with that was substantial (more than a minute) and then made sure they were aware. I know Contact tracing isn't a thing any longer but I wanted them to be informed. Oh and my colleague that I went to St. John's with had tested positive a couple of weeks before so they were clear, but most likely I got it from the airport or the person I was sitting beside or in close proximity to at the airport. It's really hard to say, but definitely it got me really good.

So yes COVID is still a thing and no matter what you think whether it's a hoax or some conspiracy theory; I can attest that being sick is no fun. So get the shot and don't be a statistic.

When you don't shave for over a week.

Oh look a face!

After 5 days still positive.

Day 11 Success

 

Canada Day 2023

On the heels of returning back from St. John's I had one day of work and then literally no prep time to actually plan to race. I managed to go from the 10K to the 5K as I've had zero time to train for a 10K and I'm sure I would have finished, but it would have been ugly. I think I can manage a 5K. I saw a few familiar faces and I said hi to many and then started to get ready as I saw the 10K runners start heading out that in less than 10 mins the 5K folks would be starting. I had not run this race as a 5K in awhile. Not since I was diagnosed with AFIB and before COVID I did the 10K. The last couple of years I had been volunteering as this race was always tricky to get volunteers since it is a national holiday and of course everyone does want to run a race. 

The race itself was fine. Weather cooperated as if you know anything in Ottawa there have been Air Quality Health Index warnings for what seemed to be like weeks from all the forest fires. It seems that the race itself may/could be cancelled as no one wants to run as if there is a lot of smoke in the air and trying to breathe.

In any event everyone that was racing was by their phones and checking email and social media and sure enough the race was a go.

I started off with Christophe but he was also volunteering so he was on a time crunch so he started at the back with me but it didn't take him long to say "have a good race!" and he was gone! 😊👋

I managed to run continuouslyexcept the one waterstop on the way, but after that I made decent time and my back felt fine. Trying to get into se Seb from 613 Physio is very hard. He fills up quicky and does amazing things. 

I did it

Always love seeing Grace.

Flat Dan

With Chrishophe and that's the last time I saw him.

So many firsts in a long time.

Official Race Photos

Heading down Campeau

Kudos to the volunteers and organizers for keeping us informed and the race run on time.

St. John's, Newfoundland

This is a different type of blog post as it's not about running or volunteering. It's just a post on how I try to combine my work with travel and hoping that this is not a one off and we can put that pandemic behind us. Doing work travel has been very absent over the past three years with COVID so when there is an opportunity to visit another site then you try to take advantage of doing what you can to visit and provide the expertise.

I managed to take the trip with a co-worker as the project they were working on involved both of our disciplines.

Leading up to this I had been working a lot and sitting down and when I went for a run to start my next training cycle I was surprised that I tweaked my back! I was definitely looking forward to exploring a bit of St. John's but sadly my sciatica had different plans. In any event I did a lot of walking and exploring of the downtown core. In fact my coworker encouraged me to explore Signal Hill and Cape Spear. Let alone my own walking tour of the downtown core. I can tell you this is a very hilly town. I thought Halifax was hilly but it seems to be pretty common in these Atlantic provinces.

I did get a chance to see an iceberg and a pod of whales while at Cape Spear. Highlight of the trip for sure.

Here's a Quik video of my photos.

Some of the highlights was I had arrived in time for them to close off a street so that it is now a pedestian walkway for the summer so people can enjoy the patio life.

A lot of talk about Jellybean row as these are housed everywhere in the core of St. John's that have colourful facades for their house. Overall, the trip was very useful and I managed to get a chance to pub hop and enjoy the night life that is east coast.

2023 Ottawa Race Weekend

Another Year and getting ready for the penultimate test of will for runners in the Ottawa region to either qualify for Boston or just get out and do an in person racing. It has been one year later that in person racing has returned to Ottawa. 2023 would be no different and there were no caps on entries and of course crowd support was more than present. This year I decided to only do the 10K race, but also be true to myself and be support to the 2K and marathoners for the weekend. But before that I volunteered my time with the Xtra Mile Crew and went to the Race Expo. This year it moved from the Shaw Centre downtown to Lansdowne Place on Bank Street. Run Ottawa provided a shuttle service from City Hall down to Lansdowne. To my surprise we were able to ride on one of the sightseeing double decker buses. Of course I decided to ride on the top level as we waited for others. The expo was definitely brighter and it was deceiving to see how you could accommodate the number of people and vendors in one spot. One of the perks of being on Xtra Mile was that we were supported by Xact Nutrition and of course they sponsored the shirts and our kits for nutrition. Before the fun really begins I was fortunate enough to be invited to the Warm Up party and be included with many people to sample some catered food and chat with other like minded people. Some amazing food was had and a nice way to start race weekend by getting runners pumped up. Saturday races are always hard. Especially if you've done any of the Ottawa race weekend events you know this weekend is always blessed with super hot weather! You train so much in winter like conditions and then bam instant summer. My first event was the 2K supporting the A-linkers. If you don't know what those are then just google the A-linker bike and you'll understand what they look like. It's basically people doing their first race coming up from an injury or major surgery. This is a way for them to get active and support their return to physical activity.

I was happy to walk along side them even if they were on wheels. I had just enough fun with families and their kids doing the 2K as they were looking forward to getting to the finish.

I had chance to cheer on the 5K folks while I was getting ready to line up for the 10K to get ready to do my race.

10K Race

Plans were made and then plans changed. It was another hot race and we (Suzanne, Sammi and I) were going to run together. Well it lasted about maybe 1K and then I lost them. They surged ahead and I stuck to the one gear I knew. Slow and steady. 

It was very warm and I felt pretty good going steady up until I got up the hill and back down towards Queen Elizabeth. I started walking and came across Jesse and her family who saved me a freezie. Thanks Jesse ❤

By that time the heat was getting on and I saw several Xtra Mile teammates helping out other runners. By the time I got to the bridge the heat was quite warm and saw some OCRC folks along the route and I saw Lindsay who screamed in her mom voice and wished me luck. 😆

I took on that energy and just kept moving forward and finished strong.

I waited for Suzanne and Sammi to finish and we managed to get one decent photo of the three of us.

It was a long day of support and running and Mei-Ling and I were done for the day. It was another early start and time to head home and there may have been a burger stop along the way.

Xtra Mile Crew

Sunday was Marathon day (half and full) ML and I got their early and went right to the VIP area and they had some breakfast for us. It was a nice way to start before having to report to my station at the 37K marker.

Before all that we made sure we got to see all the elites start off as well as the "Michelle's".

I was made team lead for the group this year and it was nice to lead a great bunch of like minded runners who were out to support other runners on their journey to completing the marathon.

It was a long day and I saw many familiar faces and were able to keep up with them for a short distance before running with others that were on the struggle bus.

I ran with one woman who only spoke French so that was a challenge but we got by. I managed to run with her most of the way until I handed her over to Annie who I didn't realize she was nursing a sore ankle. In any event she finished. I picked up a few more and I was handed this one woman who was a pacer and she was doing the half as a walk and she was hurting really bad. She did not want to quit, but I had to flag the medics over and by that time she was beyond reason and did not want to quit. The medics finally took her and rushed her over to medical. 

Eventually I walked back towards the Shaw Centre and saw another person walking the half and she was all dressed in black and was definitely struggling. The furthest she ever walked was 10K but jumping from that to walking a half marathon was quite the feat. I didn't see many other behind so I stayed with her and walked her right to the end and made sure she made it. She surprised me by running the last bit on her own. Very impressive.

So many memories for another great Ottawa Race Weekend. Next year is a banner 50th celebration so you'll probably see me doing the same gig as 2023. See you in 2024

The Michelle's

The last freezie! Thanks Jesse <3

Xtra Mile Crew group photo

Post 10K photo

Yes I wore a cape for Xtra Mile Crew

2023 Syracuse Half Marathon

Coming off the high of Chicago I decided to take advantage of the Black Friday and head back to the Syracuse Half and join a few others to enjoy the race vibes again. Another year and a different weather outlook and a bit later so it wasn't frigid, but summer came in April. This time Kiera wanted to come along and we made it into a vacation and she had a chance to meet the running crew and of course the usual places to eat and of course any reason to get away from Ottawa and post hip replacement surgery. 

Syracuse Half Marathon 1️⃣3️⃣.1️⃣ 🚨 Post Race Report 

If you told me I would be running a half Marathon in +28C (real feel maybe +30C but didn’t feel super humid) in April in addition to Ottawa having an ice storm about two weeks ago I would say that weather is not something anyone can predict. I followed a Garmin plan for a Half (Coach Greg) and altered to adjust some of the drill workouts to work on the treadmill with steep inclines. There was a lot of power walking on the tread during the past 17 weeks. (That probably helped with some of the hills) I started the race with Suzanne, Michelle, Lisa & Guy. We hit the big hill in the first mile and we paced ourselves well. After the mega hill I set the cruise and continued to 10K before I started feeling the heat. By about the 16-18K there was a lot more walking and my legs were feeling it. Sadly the last 3K was all ☀️ and I was depleted 🥵. My quad was cramping but I limped across and earned the bag of ice which was more worthwhile than the bling 😝 I’m glad I ran it and I was concerned about not being able to finish after last weeks bailed run. I’m thankful for the group of us that did get together to do this race. Kudos to Kiera for coming down on this destination race to experience the whole Syracuse Half had to offer. Even though she didn’t come down to see me she had the best seat virtually by tracking me on the app. Thanks to those that followed along on the app and sent me some amazing “canned” cheers. Since I don’t listen to music I could hear something but had no idea it was my phone. I was able to hear them after the race.

Zucchini Sticks

Race Bib acquired

Group Shot of the Ottawa Crew

Dessert

Oven/Wood fired Pizza

Flat Dan

Post race bevvie/donut

Given the temps this was a good time.

Thanks to Dustin for the photo

The morning after Savoury waffle

Race Photo

The official certificate