Around the Bay elevation and hills

I took a look at the elevation profiles for the last four Around the Bay races and for anyone asking if its a net uphill or downhill course the answer is you gain some and you lose some. The definitive answer seems to be it's an uphill course, but not by a lot.

The Around the Bay elevation for three out of four races showed that I gained around 670 feet in uphill with anywhere ranging from 600-to-650-feet drop. Last year's elevation info, from my Garmin, showed only about 650 feet of uphill and 613 downhill. Why the spread every year? Well, for one thing, we know that GPS watches aren't close to perfect when it comes to elevation (though they are pretty close when it comes to distance).

Here's how my Garmin recorded the last four Around the Bay hills.

• 2012: 647 feet gain / 613 feet loss (see splits/map)
• 2011: 689 feet gain / 662 feet loss (see splits/map)
• 2010: 634 feet gain / 593 feet loss (see splits/map)
• 2009: 743 feet gain / 763 feet loss (see splits/map)

I'm inclined to agree by looking at my multiple runs that it looks like the 700 feet climb (and fall) seem about accurate. Though most of the first 20k is flat, there are subtle rises and falls throughout the first 13 miles.

The Around the Bay elevation chart does show the hills from 20k to 27k take their toll. The screenshots from the past few years show the general breakdown of kilometers and the uphill/downhill.

There are basically three 'steeper' drops as well, the first is a series of rolling hills you get when you're into North Shore, right before one of the first steep rises.

Here's one of the major hills, one that leads up to Lasalle Park. My Garmin shows around a 90 feet rise over the course of this hill.

One of the big hills on North Shore. This one continues for about 500 metres. Google Street View

This is followed by a 50 feet drop, followed by another 50 feet rise.

Yay downhill. Google Street View

Here's an elevation chart of the hills of Burlington. It begins shortly before the half marathon mark, where you see two 'V' shapes. The rise/fall/rise referenced in the two pictures above is reflected around the 13 to 14 mile mark.

You're all probably looking at the big 'V' that begins its plunge around the 15.5 mile mark. That's the most discernable drop before Valley Inn Road. That last (and for most of us the soul sucking part of the race) shows a rise of about 110 to 120 feet. What you probably notice that from the cemetery to the bottom of the valley, the drop is greater than the uphill. Technically that means that any speed you may get from the downhill could in theory be negated by the uphill section (see video of the uphill)

Other posts on Around the Bay:

• Around the Bay 30K race -- hills, strategy and is it hard? Yes
• The Shirt (an appreciation)
• Around the Bay strategy
• 2011 race report
• 2008 race report

Around the Bay 30K race -- hills, strategy and is it hard? Yes

There's a good chance that if you're going long in these winter months in Southern Ontario, Around the Bay is probably on your race schedule. Mine as well as I'm running my sixth Around the Bay in a few weeks. Posts I've written in the past on the Around the Bay 30K Race gets a lot of search interest this time of year. You want to know how hard Around the Bay hills;  Strategies to race it; What the elevation profile looks like

Before I tackle some of the frequent questions, you may want to read a few posts I've written, including last year's strategy guide.

Other posts on Around the Bay:

• The Shirt (an appreciation)
• Around the Bay strategy
• 2011 race report
• 2008 race report

On to the questions:

Is the Around the Bay hard? How difficult is Around the Bay?
Well, yes, I guess, cause it's 30K. Which is a pretty long distance for those used to doing half marathons. Seriously, the distance is actually perfect, the hard part the last third of the race that is made up of a series of major hills (both up and down). Those unprepared to tackle such elevations can find themselves out of gas. (More on the hills and course.) I suppose if you're 'running' the race that it's totally doable in a comfortable pace. Racing, however, is another thing.

What's with the Around the Bay bronze, silver and gold medals?
The graduated medal system is pretty neat and strict. All racers will earn at least a bronze, but men can earn silvers (2 hours to 2:15) or golds (under 2 hours) while women who do 2:15 to 2:30 can get a silver and under 2:15 with a gold. They go by the clock (not chip) so if you're aiming for one of these medals, you should line up properly and start your watch when the gun goes off.

Around the Bay finish.

Are there Around the Bay pacers?
Yes, and they have enough of them targetting the various levels (for medals). Do pay attention to them, I once followed a 2:20 pacer who was going way too fast one year. I let him go by the 3K mark and caught him 22 kilometres later. I've been a pacer at a few half marathons and I know that a few years ago the organizers were looking for pacers for these time slots: 2:00, 2:15, 2:30 continuous, 2:45, 2:45 continuous, 3:00, 3:15

How hilly is Around the Bay?
In truth, it's as hilly only as the kilometres 21 to 27, so really not that hilly overall. I like to think of Around the Bay as essentially three big uphills, a few medium sized rises, and it has it share of downhill as well. You are deep in hill territory (North Shore Blvd) 21K in. Read my strategy guide from last year on the race for more details.

What's with the Around the Bay last hill?
Yep, it's a killer. Spring Garden Road. BIG downhill. Big uphill. My advice is to coast down the hill and regain your breath, then attack the upside purposefully. There are several rises so you just have to concentrate, don't use up all your energy, bump up your stride at the top, and get ready to hammer it home at the end..

View Larger Map

Reader Paul sent a link to a video he took of the hill. Illustrates quite nicely the three-stage rise.

Does Around the Bay do pace bands? 
No they don't make 30K pace bands but you have a few options. I use a pace calculator to figure out my splits. Once you know the pace you're going for (say, 5 minute kilometres for a 30K), just find the closest equivalent marathon pace band. The Running Room guys usually stock them at the expo. Of course you can just print out your own pace, or memorize the milestones you want to hit.

Around the bay is older than Boston?
Yep, it's the oldest running road race in North America.

What's with the Around the Bay shirts and what colour is it in 2013?
First, I have no clue what colour it is, so if you know, let me know. And yes, they're pretty awesome shirts. Read here for why


First time running tips for the Around the Bay (food, rest and don't change anything!)



Overview of the 2012 race


You have any questions or any answers to share, by all means leave them here. Happy racing!