Elaina’s story of overcoming adversity and GI distress en route to smashing the all time 104-kilometer Cataraqui Trail fastest known time (FKT).

“Everyone has a plan until they get punched in the face.” Mike Tyson said that.

But what if, instead of getting punched in the face, you get punched in the stomach? Repeatedly.

If you’ll stay with me, I’d like to tell you that story.

Today’s the Day for 104 Kilometers Along the Cataraqui Trail

It’s Saturday, November 28th and my alarm goes off 4:30 a.m. A cruel time of day if you ask me, but I have work to do.

I yawn as I pull on the leggings, sports bra, and long-sleeve shirt I laid out the night before. In the kitchen, I toast a bagel. One last push to get a few more carbs in before the day really begins.

I put on my vest, headband, gloves, and headlamp, then drive to the trailhead. When I pull up, it’s a few minutes before 6:00 a.m. It’s minus 5 degrees Celsius outside and I can see my breath lingering in the cold air.

5…4…3…2…1.

*Map of the 104-kilometer Cataraqui Trail.*

And We’re Off on the Cataraqui Trail

I start my watch for what I know will be an 8+ hour run: 104 kilometers (65 miles) along the Cataraqui Trail from just outside of Napanee to Smith Falls in Ontario, Canada.

The first 45 kilometers feel smooth. My legs are light, my breathing steady. I’m rolling at 4:46 min/km (7:38 min/mile) pace. I’m exactly where I want to be. Everything feels easy.

Until it doesn’t.

It starts as a cramp. Annoying, but manageable.

Then the pain sharpens into something much worse. It feels like someone is stabbing a knife into my stomach over and over. I’m praying for it to stop but it doesn’t.

I look down at my watch and do the math. There’s no way I can run for another four hours in this amount of pain. Not a chance.

Then, before I can process what’s happening, I begin throwing up.

For a moment, I’m relieved. The pain eases.

But relief is quickly replaced by fear. Losing so much of my nutrition this early in the run is not ideal… Still, I start moving again, putting one foot in front of the other.

Puke and Rally. Rinse and Repeat.

Twenty kilometres later, I have a familiar, but unwelcome feeling. That sharp, stabbing pain is back. And again I throw up, this time with my tears in the mix. I desperately want to stop running. To make the pain go away.

This won’t be the last time my stomach revolts today.

*Elaina Raponi throwing up mid run along the Cataraqui Trail.*

The friend I’m running with at the time looks at me and smiles. Then he says something I’ll never forget.

“In ultra marathons, your mind will go to some low and dark places. It doesn’t mean you’re done. It means you have to claw your way back.”

With those words hanging in the air, I keep pushing forward along the trail.

By the 80-kilometre mark, my right calf begins cramping from the lack of fuel in my body.

I look at my watch. Two hours of running still to go.

Left foot.
Right foot.
Repeat.

The End is in Sight

104 kilometers and 8 hours, 28 minutes, and 58 seconds later, I finished what I started.

I’m in pain, out of breath, and on the edge of throwing up for the seventh time. I bury my head in my hands, crying.

When I finally lift my head and look at my watch, I try to make sense of the numbers staring back at me. I had just broken the women’s fastest known time (FKT) for the 104 kilometers along the Cataraqui Trail by over two and a half hours, and the men’s record by 42 minutes.

Performance is Mental, Not Just Physical

As a mental performance coach, I spend a lot of time teaching my athletes how to stay composed, adaptable, and resilient.

Today, I had to practice what I preach.

I had plenty of reasons to stop. Plenty of opportunities to quit when things got hard. But adversity has a way of revealing what’s underneath.

This run, 104 kilometers along the Cataraqui Trail, became a powerful reminder of the skills I try to teach: patience, problem-solving, staying present, taking things one step at a time.

As an athlete, it was one of my hardest days.
And easily one of my proudest finishes.

Hear from Elaina herself on the Fast and Free Performance Coaching YouTube channel: “She DID it! – How Elaina Got Her Very First 100k Fastest Known Time.” And check out her official FKT page here.

Elaina Raponi is a coach with Team RunRun based in Kingston, Ontario. Elaina loves helping athletes of all abilities and experiences achieve their goals, while finding confidence and joy in the process!

Race: Hamilton Marathon

Runner: Dan L

Date: 11/5/17

Location: Hamilton, ON (Canada)

Results: 3:12:16

Strava Activity Link: https://www.strava.com/activities/1264765922

3 Bests – what aspects of the race did you like the most

1) Course is quite favorable. Some rolling hills in the first half. Just after halfway, course heads down Red Hill Parkway dropping ~350 feet over 5K. Great cruising miles. Remainder of course is quite flat along the shores of Lake Ontario.

2) Race seems fairly popular with speedy Canadians, so even though its a smaller race, you won’t be running alone unless you are well under 3:00:00.

3) Very convenient race day set-up with spacious indoor staging area at start line which is quite nice given that it can be chilly.

Not so much – aspects of the race that didn’t do it for you

I chose this race for the speedy profile and the cool temperatures likely on race day – ideal conditions for me. I did not know that Hamilton can also be quite windy. At times during the last 5K along Lake Ontario was running into 20 – 25 mph headwinds. Also had to run into wind for a few miles in the first half. I believe the day was windier than average, though apparently the race three years ago had similar if not worse conditions. Overall, though, I think the favorability of the course and the weather helped more than the wind hurt.

Weird factor – what’s the weirdest thing about this race

1- Your vocabulary will expand to include the word “escarpment”, and you will gain first hand experience with this geographical feature.

2- Hamilton bears a striking resemblance to Indianapolis circa 1988, for those who are into that kinda thing. So, take Indianapolis 1988, include progressive biking and pedestrian infrastructure, add ethnic and cultural diversity via a heavy immigrant population, and transplant the city to a more beautiful location on an escarpment on the shores of a great lake… BAM! It’s the same thing.

Highlights of your race – what did you do well and enjoy about your race in particular

I did really well at pacing. Managed ~2 minute negative split. Profile of course probably provided a minute of that naturally. I remember letting a lot of people pass by me (at least 20) in the mile 7 to 10 range as we dealt with some hills and headwinds. Had specifically talked with Matt about need to run by effort rather than pace if wind was an issue, which helped give me resolve to stay back. Was fun reeling those people and more back in over the second half.

Lessons Learned – share your pro-tips on the race to help the next runner or yourself on the next time around

Negative splits are possible!

Most important course specific knowledge to know about the race

Red Hill Parkway is super favorable 5K at just after halfway. Hold back prior to this point. There is a short section of trail after the Red Hill Parkway. It was wet and a bit slippery, but pay attention and it’s not a big deal. Finally, the out and back along Lake Ontario is on a dedicated trail, but it is wide and paved in asphalt. Great running without any issues of congestion, but can get windy.

Battling the wind and bloody nipples by the end (Dan is #243, only battling wind)

Organized and well run – did it feel like a well-oiled machine or were they flying by the seat of their pants?

Very well organized.

Weather and typical race conditions

Perhaps ~40 degrees F at start. Race day high of maybe 50. May be windy, with gusts easily above 20. Given route race followed this year and direction of wind on race day, you had ~3 miles into wind in first half and then finishing 5K into wind along shores of Lake Ontario. Wind was pretty atrocious around 40K, but overall I don’t think it was a huge hindrance.

Spectators – is this a friendly course for your friends and family?

Very spectator friendly for the last 10K, which is an out and back along Lake Ontario. Dedicated cheering section could easily catch you four times during the race.

How’s the swag?

Eh. If swag is your deal, this race will disappoint.

The Overall Score – how many stars do you give this race and do you recommend that others run it

5 stars (out of 5). I decided the check out the Canadian marathon scene after dying in the muggy conditions in Houston 2017. Not disappointed. Highly recommend this race for people that want a high probability of good conditions for running fast.