5k Road Champs

As I sit here reflecting on the race, I cannot help but laugh at the series of things that happened in and around the event. Successes and failures alike that day there was a lot to smile about and learn from.

The Lead Up
I’ve been telling people, summer 2016 was one of the best summers of my life. 5 weeks at the cottage = amazing! But 5 weeks at the cottage, no matter how much training you do isn’t quite the same as being in my element at home. A good majority of those 5 weeks too was passive rest and my time off from training for the year.

img_0407When I came back to training I could hit tempo pace with ease, in fact, it is the best I have ever felt doing that pace solo. I would have those moments where I felt weightless on my feet and that I could go forever. Now going any faster than that, and I found it almost impossible.

With how things felt they were going I set my race intention, ‘Be gritty, run hard, and race for the love of racing.’ I can sometimes be really negative in workouts in my head and my mantra for August had been ‘be positive, be focused.’ This blend of working on things while doing workouts (practice racing in a sense) plus a set intention for the race contributed to my success on race day.

The Race
The race was held in downtown TO, not far from home, so it was easy for myself to get to and for friends and family to come out and cheer. It is a downhill start, uphill through the midsection, and somewhat of a downhill finish again. With few turns it can make for a very quick course; however, if there is a traditional Canadian north headwind, it can slow the times down!

At 9am the horn went, because at Road Races you don’t fire a gun – can’t imagine that being a good thing in downtown Toronto! With a downhill start I knew the first kilometre would be quick. Dayna Pidhoresky took it out and I tucked in behind her with Andrea off to my left. Can’t put into words how awesome it was to be reunited with Andrea at the race and have her right beside me. We are fiercely competitive at a race, and the greatest of friends the second it’s over.

Somewhere between kilometres one and two I had to go straight to my race mantra. My legs were screaming at me, we were going so much faster than tempo race! A little ‘shut up legs’ plus mantra and I got myself to relax somewhere in the third k. I just kept reminding myself not to let the tether break.

At the 3.5 k mark it was still a tight pack of ladies, but it was at this point that it seemed either people fell off or Andrea, Laura and I took off. It was likely a combination. Around the fourth kilometre I got a side stitch, at least what I thought was a side stitch at the time. ‘Be gritty, it doesn’t really hurt’ was the self talk going on in my head. Ignore. This hurts. Ignore. No this really hurts. Ignore. If only there was something to record what goes on in your head.

14359262_10153725464476533_2837749786114025766_nI really thought I was going to get dropped as we rounded the corner on Davenport with about 400m to go. I thought back to all of my workouts and races with Andrea and told myself to just stay with her. Again, ‘ignore, this hurts,’ was going on. The race report says I made a final charge on Andrea, no Andrea ran away from me with about 25m to go. It was a great race, not just because of the result, but because I was gritty, I was positive, and I never gave up.

(The follow-up, not a side stitch. When it still hurts two days later it’s definitely muscular. Fortunately nothing serious, but definitely why I was in some pain.)

Doping Control
It’s just a part of racing and being an elite. So here I am thinking I am the master at getting through doping control. You cross the line, you are identified, and you start drinking water. Seeing my friend Mel with a delicious latté in hand I asked for a sip; she gave me the whole thing.

My routine for doping control while at an event is to drink 1L of water and then start my cool-down. You run for 10-20 minutes depending on how your legs, body, and bladder feel, and then do a few strides. My goal is to usually then try to drink another 0.5 to 1.L while filling out the paper work so your system is primed and ready to go.

This time I drank an extra 2.5L of water. And then I was delayed going to the fullsizerenderbathroom because of awards. The short story, I was very successful in providing a sample in a timely fashion. However, I spent the rest of the day in bed because I made myself so sick. Note to self – stick to your 2L total of water!

For some this was the end of the season, for others they are in the middle, for me, it was the start. And what a successful, and funny, start it was.

A huge thank you to Megan Brown, race director, The B&O Yorkville Run, and Athletics Canada for putting this event together. Finally able to compete in it, I can see why so many people love it.


With the Olympics over, it’s time to go back to reality. No more skipping work, workouts, life to watch a select group of amazing athletes give it their all. There were so many doubts going into Rio; would the venues be ready, would the village be livable, would it be safe. All of the speculation was muted after the opening ceremonies. Sure there were bumps along the road, but when isn’t there?!

I was fortunate to be a part of the #StepUpStandTall Campaign through the Olympics. This digital media marketing campaign aimed to raise money both for the Canadian Olympic Committee (to fund athletes) and for Canadian Tire Jump Start Program. This campaign was about looking how you could be great within in your own life, what inspired you during the games, and how you could be better. Yes it was about raising money for sports but the goal was also to get you motivated to go outside of your comfort zone.

After the medal count is done, the celebrations are over, the tears are shed, what will you remember? What do you want to take away from these games to inspire you to do more, to be a better person, to be brave, to be strong, to be resilient and show grace through grit.

The moments that to brought out the true spirit of the Olympics (in no particular order)

The Women’s 5000m Heats
In heat 2, I sat watching with anticipation as my training partner, Andrea Seccafein was racing. In the later stages of the race women went down (thankfully not Andrea). American, Abbey D’Agostino, and New Zealander, Nikki Hamblin, were a tangled mess as they went down. Nikki put her arms over head to avoid being trampled, and as Abbey stood up to go again, she grabbed Nikki to let her know she was safe. As the two started running together you could see Abbey limping; it looked like her ankle and knee just wanted to crumple underneath her. Instead of just taking off, Nikki paused checked to make sure Abbey was ok, and then went again. Both women finished the race, Abbey looking very uncomfortable, both were also reinstated to the final. To me, that is the true spirit of competition, fierce when you need to be and a friend when it’s needed too. It didn’t go unnoticed because both women were awarded the Fair Play Award by the IOC, which recognizes athletes who exemplify sportsmanship at the Olympic Games.

Evan Dunfee
Fourth than third than fourth again. Regardless of the story of how it happened to go back and forth, it was Evan’s statement after the event that made my heart swell. Evan is known as a friendly competitor, always looking out for people on course with him. Even when it comes to Evan’s event he still looks at the situation holistically, he doesn’t just think of himself, but about the other competitors involved. Not only that, Evan admitted to where he was weak yesterday ‘what broke me was that I let [the contact with the Japanese athlete] put me off mentally and once I lost that focus, my legs went to jello.’

There is so much in here that is just so good; “I will sleep soundly tonight, and for the rest of my life, knowing I made the right decision. I will never allow myself to be defined by the accolades I receive, rather the integrity I carry through life.”

You can read the full statement here.

Adam van Koeverden
I don’t think Canada could ask for a better ambassador for sport. His response to Adam Kreek criticism of Eugenie Bouchard was great. He didn’t put Kreek down, but he reminded us that we are all individuals and we can choose to do and act as we want; it is not for us to judge someone else’s action. More than that, Adam’s response, reminded us to speak up in the face of adversity and set things right.

Plus he’s such an inspiration on the water to future paddling Olympians. I cannot wait to see what he does to move into life post-Olympics.

Penny Oleksiak
Really does this need any discussion. Most decorated Canadian at an Olympics ever. Sixteen years old. Graceful. Badass in the water.

I happened to turn to CBC radio when she was being interviewed. Despite the success, the humble athlete spoke out. It’s back to school (grade 11), back to training, and back to life. No her life will never be the same again, but there is one very wholesome young woman in Penny.

Erica Wiebe
Wrestling is one badass event. You can do pretty much whatever you want to your competitor to knock them down and off the mat. Weibe’s speed was what set her apart. She combined that speed with strength and was able to outwit, outsmart, and outperform her competitors.

But did you see Weibe on CBC television the next day? When she was chatting with Ron Maclean she credited her success to balance; achieving excellence on the mat and in school. I have often spoken about the importance of balance in an elite athletes life, it doesn’t have to be all sport all the time; you can can and should have an outlet that keeps you sane those times your sport isn’t going well or you just have some time off. She was so poetic in how she described this balance.

Now what? Well the US Open (Tennis) starts soon. There is always a golf tournament on. The Vuelta is on.

With the Olympics over it’s time for most of those athletes to take a break, long or short depending on what’s up next for them. But know this, those athletes (myself included) will be working hard. It’s all blood, sweat, and tears for another 4 years before the next Summer Olympics (plus some good food and fun times along the way). Along the way we have other events, but for some reason the Olympics is what everyone remembers most.

Don’t forget about the Olympics because they are over. Think about what you can do in your life to be better, to Step Up and Stand Tall each and everyday.

Euro Adventure 2016

You know it’s going to be a great adventure when you arrive at the airport and you hear the words ‘Ms Gollish we have moved you to business class’ when you’re at bag drop just before you are about to cross the Atlantic. Lufthansa did not disappoint.

After my 2014 Euro Race Adventure I knew I had to go back. With the magical Pan Am Games in my backyard last summer it just did not make sense between nationals and the 1500m Pan Am final to travel to Europe. I promised myself that I would head back in 2016. While I do not discredit the amazing North American races, I find there is just ’something’ about going to Europe. Plus I’m a travel adventure kind of gal and I love exploring new place. No better way to do it than with some racing.

I was flying Toronto —> Frankfurt —> Gothenburg for my first race and a first ever visit to Sweden. As I was sitting in Frankfurt waiting for my next flight I started chatting with my friend Adriel. Adriel and I met in 2013 at the Maccabi games in Israel; we were both participating in the crazy Maccabi Man/Woman event. Good luck charm #2 happens when someone you haven’t spoken to in forever is in the city you’re flying to. Adriel, an Australian living Gothenburg, and his amazing fiancé came to watch me race in their hometown.  The world felt even smaller when Adriel mentioned that he and the meet director were friends; the meet director was originally from California. (I wish I had taken a picture of the three of us together!)

Race #1 – 3000m Folksam GP Gothenburg, SWE (July 15)
3000m. A race that has not been run at the Olympics in years! I also haven’t IMG_9937raced one since 2014, when it was the first time I had stepped on the track to race again. I was actually really excited to race this ‘off’ distance, and I was really excited to be racing in a country I had never been to before. Plus, I had heard great things about Swedish meets, and it did not disappoint. You never really know what’s going to happen in that first race after all the travel. You are not quite fresh, your legs kind of work, and your body is still adjusting to the time zone.

With 4 East Africans in the race (two Kenyans and two Ethiopians) with PB’s in the 3000 much faster than me I was reluctant to go with them. However, hindsight tells me I should have. We went through the first 200m perfectly, or so I thought. I was at the tail end of the pack of East Africans and I went through in 35 low/34 high, which would have put the rabbit right on for 69s per lap pace. However, as we went through finish line, the rabbit took off and it felt like she dropped a 33s 200 for that second 200.

I am fit, but I am not fit enough to run 66’s per lap for 3000, that’s a total time of 8:15! What I also didn’t know was that no one else from the pack had gone with me; I was stranded in no man’s land between the front pack and the chase pack. My secondary goal was to keep gapping the chase pack and see if I could real in any of the front leaders. I accomplished the goal of putting more space between myself and the chase pack but I did not catch any of the front pack.

You do not really get to complain when you run a 32 second PB! But you can always learn. I am doing a better job at believing; I belong on that start line, I belong with the leaders, so next time, just go. Because the worst that happens is you blow up and crawl across the line! Plus, the race made for a good joke, 4 East Africans and a Jewish cross a line – joke or a race?! (Thanks family!)

Race #2 – 1500m British Milers Club GP, Oxford UK (July 23)
When you get to race at the place where Roger Bannister first broke the 4 minute barrier for a mile you know it can be magical. The facility has been updated since his miracle mile in 1954 and is a new, proper mondo surface. I had done a few workouts here, a couple in 2014, plus this year’s workouts and I felt like I was starting to get a feel for the track.

P1040585Fellow Canadian Bird Laura Carlyle was also racing, along with her two teammates Anne and Kaitlin. There was also a British U23 800m phenom racing as well, she has run just over two minutes for 800m, so I figured it would go out with the rabbit. And it did! I tucked in behind the rabbit and Judd, the U23 phenom. As we went through 800m I could feel Judd slowing so I made a move around her to go with the rabbit, who was going to 1000m. My thought was tuck in and push that pace!

Sasha Gollish 1As we came around into the home stretch I could feel the wind whack me in the face, but I put it out of my head. I wanted to hear that bell and try to run away from the field. I did. While the time wasn’t super fast, 4:10.35, it was the best solo effort, time-trial I have run in over a year, the best one I’ve ever run outdoors. I have been so afraid to time trial, to push my limits alone, and I broke that barrier in this race. It was a great step forward mentally. I know there is more in there and I can go faster, but I also know now I can trust myself and just go. Next step, learn how to close in 60-61 alone!

Race #3 – 1500m Folksam GP Karlstad, SWE (July 27th)
This was the final race in the Folksam GP series and it did not disappoint. The crowd surround the entire track, deep into the stands, and was very loud and positive – apparently not typical Swedish behaviour!

I have a few race plans. I didn’t know if I should go with the rabbit, sit in with the pack, but I saw that Lucy Oliver, New Zealand 1500m Olympian was entered and she has a PB of 4:05! I thought ok great this is going to be a fast one. Unfortunately Karlstad is on a river, which is a part of a lake system, and while extraordinarily beautiful, also very windy!

With the winds kicking up I thought ok just sit in and use that kick. The race went out really slow, no one went with the rabbit (who, to be fair, did a great job at hitting her pace and times!) We went through in about 67s for the first lap, well off the pace so I told myself just relax, and I did. I sat in just behind the woman leading. Unfortunately she would slow down every so often and I would get a spike to the knee cap, which you can imagine becomes quite painful after the first time (my knee looks even better today! lol).

With about 250m to go, fellow Bird Jamie Cheever made a move and I was a little boxed. I didn’t panic, I knew I could get out coming around the corner and I did. And it felt so good to unleash my kick again and finish strong. As Jamie and I cooled down we chatted about how much that was like championship racing, which I love. That was Jamie’s last track race for the season and it was awesome to watch my teammate and friend finish on such a high note.

Race #4 – 800m Joensuu Eliittikisat, Finland (July 30th)
When you’ve done no speed training all year of course you jump into an 800 to finish off your season! Well, I do anyways, it’s my love for adventure and the pursuit of being relentlessly fearless.

The day of the 800 I was so nervous, more nervous than I was for most of my races. It wasn’t that it was a stacked field or that this race really mattered. But something in the pit of my stomach was flipping and wouldn’t stop. Maybe it was the unknown having not run an 800 for so long? Maybe it was the thought of the discomfort that would come from the 800? Maybe it was the thought of my season ending? To be honest, I still don’t know. It also doesn’t matter; I channelled that nervous energy and used it to my benefit, I would not let it get the better of me.

With no speed training my last race was a resounding success. I ran a 2:03 low. IMG_0266Most importantly, I had the time of my life doing it. It was just so much fun to put myself out there and not worry about the consequences of what happened. My goal was just to hurt and I certainly did; I gave myself wobble-legs by the end!

I was starting in lane 8 with the rabbit. She was a 400m runner and I knew she was going to go out crazy fast. Typical Sasha for the first lap it didn’t really look like I was a contender in the race. I know my body and 59-60s is what it can do for the first lap of an 800 right now; I went through in 60mid or high (I’ll have to check the video). Coming around the last corner I really thought I was going to catch the lead girl. I dug in, gritted my teeth, and went as deep  into the well as I could; again leg wobble. But she held me off. As much fun as it would have been to win, the Polish girl deserved the W. She lead from the gun with the rabbit and while I could see her fading I guess I was too!

What about the rest of the Adventure
One of the goals of my trip was to go to some places I’d never travelled to before. I get a serious travel bug and love going all over the world to immerse myself in other people’s cultures – their food, their local areas, most importantly their coffee!

I have never been to Finland or Sweden. I guess as of last September I had travelled to Scandinavia when Rol and I ventured to Denmark for his World Masters Cycling Championships. (And actually, I just learned that Finland is not actually part of Scandinavia. Whoops)

IMG_0175I wavered between whether or not to visit Stockholm and I am so glad I did, and I am definitely going back. This gorgeous little metropolis has amazing food, culture, coffee, and is absolutely accessible by foot, bicycle and transit. There were so many things I want to go back and see, museums, parks, bridges. Stockholm is a series of little islands, I stayed on the oldest, Gamla Stan, so that I could get a feel for the city even if I didn’t walk to walk around and fatigue my legs. Cobblestone streets, the former King and Queen’s palace, The Nobel museum, and two of the best meals I’ve ever had. Gamla Stan was also a lovely shakeout run around the island!

I did not end up venturing from Oxford to London on this trip. The plan had been to spend at least a day in London seeing my favourite museums, The Tate Modern in particular. But with the oppressive heat it just wasn’t worth it, it’s not like it’s normally 34 deg C in the UK. But don’t worry I have family there so I’ll be back.

My favourite race town was Joensuu. In the middle of Finland, it is surrounded IMG_0305by lakes and green. It feels like home very far away from home; running through the woods around the track I was reminded of Camp Walden, my cottage and Rol’s cottage. The sights, the sounds, the smells; it’s amazing how small the world can feel at times. The people you meet, the places you go, there are bits that remind you of home. I’m super fortunate to absolutely love where I live. While I will always go adventuring, I also look forward to coming home.

I also had the chance to meet some really amazing people and get to know a few others better. Jamie Cheever, a fellow fierce flyer, introduced me to Amber Schultz. Amber is one of those people who touches your soul, she was one of the highlights of my trip. An amazing runner and just a beautiful person inside and out. Plus hIMG_0271er and her husband, Jedd, together were an absolute riot; so much love between those two. Another fierce flyer Laura Carlyle, introduced me to her teammates Annie St Geme Beck and Kaitlin Gregg Goodman. Donuts and champagne ladies, donuts and champagne.

What’s Next? 
The track season is officially over. I really feel like I am just getting started and all of a sudden it feels like I’m shutting down. But maybe that’s a good thing. Maybe like cycling, if you eat when you’re hungry it’s already too late – maybe it is better to stop before you need or are forced to stop. Forever optimistic, I can’t wait for the fall road and x-country season to start, I can’t wait to start running again, and I can’t wait to see what’s next.

For now you’ll find me at the lake, either in Muskoka of Thunder Beach.

Head Up, Wings Out!


I Did Not Make the Olympics

But I did come within 8 one-hundredths of a second of making standard in the 1500m. Was 2nd to my fabulous teammate Andrea in the 5000m at Nationals. And pretty much did all that off no training in 2016 with two injuries that left me sidelined.

Pretty impressive when you step back and think about it. Also considering I still worked as a full-time engineer and was an athlete of a variety of sorts up until 2 years ago. My goal was just to see how much fun I could have. Because really, who sets out about 18 months from an Olympics, with no long-term specificity, and says ‘Yeah, I’m going to qualify for the Olympics.’

13256351_1219063031451715_2637232892114847427_nI do. I’m sometimes hopelessly optimistic. I love working hard. And you might as well set big, hairy, audacious goals, because they really do show you how much you can achieve.

(This is the negative version of how this blog starts – but we all know I try not to be negative!: It’s true, and really most of you know it. Athletics Canada made their announcement long ago on July 11th. Some of you have asked me via email, messengers, etc. and for the most part, I have not directly responded. Please understand that it feels like you’re asking with judgement – and while these mediums have no tone, they sorta do!) Continue reading

Nationals 2016

Ok, technically it’s really called Olympic Trials, but when you don’t have standard, you go and race it like any other nationals.

This year I decided that with my rough spring that I was going to race the 5000 and 1500 at Nationals. I wanted another crack at the 5000, since I haven’t felt like I’ve been able to finish the race stepping off the track feeling positive. Yes, overall the races have been positive, but there is something about crossing the line knowing that you did it right.

5000m – Thursday July 7th
13612190_10153971231403052_3943285253999506116_nThe 5000 was a straight final. We had 17 ladies in the race and I ended up with lucky number 17! I had the most outer starting position, which meant I also had the best view of how the race was going out. Championship racing is different; it’s tactical, it’s all about position and where you finish, so naturally these races tend to go out slower. The 5000 followed suit and our first kilometre was 3:20 pace! Slllllloooow, which for a lady coming from the speed side is awesome, just wait to sit and kick. Continue reading

2 weeks, 6 races…

… 4 planes, two ferries, a train, some transit, and a lot of driving. Sun. Heat. Cold. Wind. Rain, but teeming rain. Sleet, but no snow (thank goodness!). It seems like I saw it all on another west coast adventure.

From Portland, a stop at the Nest in Seattle, off to 2 NTL meets in BC, then back down to Portland, before flying back to Toronto to race in Guelph, another NTL meet.

And I am home now. Ahhh.

Portland Track Festival
Ok, already wrote about that one here, but hey it had to get a mention. It is part of this crazy west coast adventure after all, and it has the best donuts.

Harry Jerome
After the headache crash at Portland I was a little nervous heading into the Vancouver 1500m. Thankfully the Watkins family opened their home to me and I managed to somewhat get the headache and fatigue under control. (I think it was all the amazing coffee Trev keeps in the house). I had a few days to explore so of course I had some local coffee and donuts (best. training. diet. ever) and caught up with some friends I hadn’t seen in a while. Continue reading

Behind Every Great Woman Is A Great Man: Woman-Up Part 2

Can I say that? We would say that about men, that every great man has a great woman behind him. In my world, it is that every great woman has a great man in her corner as a champion. As it is Father’s Day I wanted to reflect on some of the amazing men in my life that support women (I was going to say their women, but truthfully they support not just their woman but the other great ones around them).

This blog is a follow-up, a part 2, to Woman Up [insert link], my Mother’s Day 2016 Blog. While it is paramount to ‘Woman Up’ to do what you believe in, you need a good support crew. On Father’s Day no better time to thank some of the amazing dad’s out there. Continue reading