World Cross 2010-Simon Bairu of Canada was 13th!
FAST, FAST, FAST running....and it's off-road!
Posts
Lazy Saturday
1 hour ago
Wednesday, March 31, 2010
Dream racing and waking up at the finish line
Not sure about night races, I have never done one. I do like to take in the scenery on long runs, but I am sure it would be a whole other sensory experience. It would likely be very trance like. You would focus on the rhythmic tapping of your feet, the breathing pattern, the motion of your body, the narrow window of vision that you have...it could also be the longest night of your life (metaphorically speaking-I know that time wouldn't actually slow down)!
I love that the Swede, who probably goes all winter without sunlight (how's that for a stereotype), likes the night races :)
Regardless, this trailer of: THE NIGHT OF FLANDERS from Michele Cinque (I saw it over at Mzungo) is worth a watch, with some good shots. From the brief clip, it appears to capture a bit of what I imagine it is like to run 100km at night. Although it also seems to have that, voyage of self-discovery, we are epic, undertone to it! I write that a bit condescendingly, but will also acknowledge that it is one of the reasons that I enjoy longer outings!
I love that the Swede, who probably goes all winter without sunlight (how's that for a stereotype), likes the night races :)
Regardless, this trailer of: THE NIGHT OF FLANDERS from Michele Cinque (I saw it over at Mzungo) is worth a watch, with some good shots. From the brief clip, it appears to capture a bit of what I imagine it is like to run 100km at night. Although it also seems to have that, voyage of self-discovery, we are epic, undertone to it! I write that a bit condescendingly, but will also acknowledge that it is one of the reasons that I enjoy longer outings!
Tuesday, March 30, 2010
Open chat about training.
Although my legs feel good, I have been taking it fairly easy on the running the past week. Jon recons that it will take about 4 weeks for my legs to be ready for a full program again and I know from personal experience, that I often have a post race high from hard and long efforts and end up doing too much too soon. Better to rest an extra day or two when you are feeling good, than have to miss a week or two down the road.
Anyway, with the extra time, I have been thinking a bit about how to maximize my trail and distance training this summer. I'll be working an office job, likely 8-10 hours a day 5 days a week, but still want to race competitively. I am just curious as to what some of you guys do? or what you would do (you know, say as I do, not as I do)?
As an FYI, I will be racing a 50k and a 50 miler, with some shorter races thrown into the mix. Is it possible to stay competitive at the shorter distances while training for the longer races? Do you cross train? Am, lunch, or PM workouts? how many hard runs a week? singles, doubles, triples? basic week template?
I obviously have some opinions and thoughts on the subject, that I'll share, but I look forward to hearing what you guys have to say.
Cheers,
Adam
Anyway, with the extra time, I have been thinking a bit about how to maximize my trail and distance training this summer. I'll be working an office job, likely 8-10 hours a day 5 days a week, but still want to race competitively. I am just curious as to what some of you guys do? or what you would do (you know, say as I do, not as I do)?
As an FYI, I will be racing a 50k and a 50 miler, with some shorter races thrown into the mix. Is it possible to stay competitive at the shorter distances while training for the longer races? Do you cross train? Am, lunch, or PM workouts? how many hard runs a week? singles, doubles, triples? basic week template?
I obviously have some opinions and thoughts on the subject, that I'll share, but I look forward to hearing what you guys have to say.
Cheers,
Adam
Sunday, March 28, 2010
Choose your master wisely!
Hmmm...this inanimate object leads quite an interesting life. It chose a good owner:
Life on the West Coast is AWESOME!
Life on the West Coast is AWESOME!
Saturday, March 27, 2010
Pristine Lands in CRD Parks
I was just sent this message by the Alpine Club of Canada, Vancouver Island branch. Have a read and sign the petition, or write a letter if you question the presence of off-road vehicles in CRD Parks.
As for me, I will admit that I have had some fun off-roading, but believe that some places, such as regional, provincial and national parks should be preserved in as pristine a state as possible. With that in mind, remember your trail etiquette and tread lightly!
________________________
As you are likely aware, there is a recent and energetic campaign to open up CRD Parks, especially the Sooke Hills area from Humpback Road to the Sooke River, to mechanized recreation, to ATV’s, motorbikes and huge four-wheel-drive trucks and mud trucks. These drivers want access especially to Harbourview Road and to the Todd Creek Road. At the moment such vehicles are entering the parkland illegally and tearing the vegetation and dirt off the bedrock on major trails and their owners are cutting trees to access other trails. Some videos of the current illegal activities of these vehicles may be seen on:
* http://www.youtube.com/watch?v=OAZQmZLQh24&feature=related
* http://www.youtube.com/watch?v=o1j3Pvqq5J4&feature=fvw
* http://www.youtube.com/watch?v=_CoYXp8Bm-4
Some photos of recent damage by off-roaders near the summit of Mt. Wells Regional Park can be seen on
* http://www.flickr.com/photos/bigadore/sets/72157623661377900/
I am bringing this disturbing development to the attention of all ACCVI members with the hope that many of you will personally write to the CRD to demand that such vehicles be permanently banned from our parks.
It is usually best that such writers put their concerns in their own words, so some points you could mention are given below, along with the addresses and opportunities to speak that exist. The deadline for speaking up appears to be the next CRD Parks Committee meeting on April 21. I do hope you will join with all lovers of the Sooke Hills in taking action before it is too late.
What You Can Do To Help
Sign the petition at http://www.petitiononline.com/not4ohv/petition.html
Write a letter to the CRD objecting to the proposal and pointing out that:
* Motorbikes, ATV’s and four-wheel-drive trucks
o Destroy the peace and serenity of parks;
o Drive away all wildlife;
o Destroy vegetation;
o Destroy streambeds, sometimes from driving right up streambeds;
o Pollute streams with oil and mud and debris.
* These motorists have available a large tract of land between Sooke and Jordan River and all the Crown Lands from Jordan River and Sooke.
* If citizens realize their money is going to lands open to motorized recreation they may ask the CRD to rescind the Parks Acquisition Levy and stop donating to the Land Conservancy.
* The proposal is completely contrary to the CRD’s Vision Statement (“Regional parks and trails protect your natural heritage while helping you stay in close touch with nature”) and Mandate (“Regional Parks establishes and protects a network of regional parks in perpetuity that represent and help maintain the diverse range of natural environments in the Capital Regional District. CRD Parks provides opportunities for outdoor experiences and activities that foster appreciation and enjoyment of, and respect for, the region's natural environments.”).
Send to:
* Geoff Young, CRD Board Chair, 625 Fisgard St., Victoria, V8W 1R7 , gyoung@victoria.ca. Be sure your letter is addressed to the Board as well as the Chair.
* The CRD representative from your own municipal council. (See http://www.crd.bc.ca/about/board/directors/index.htm.)
Speak at:
* CRD Parks Committee, April 21, 2010, 9:30 a.m. (get advance permission at (http://www.crd.bc.ca/about/board/addressing.htm)
* Regional Parks Strategic Plan Citizen’s Advisory (get advance permission from Anne Marie, 250-360-3344)
As for me, I will admit that I have had some fun off-roading, but believe that some places, such as regional, provincial and national parks should be preserved in as pristine a state as possible. With that in mind, remember your trail etiquette and tread lightly!
________________________
As you are likely aware, there is a recent and energetic campaign to open up CRD Parks, especially the Sooke Hills area from Humpback Road to the Sooke River, to mechanized recreation, to ATV’s, motorbikes and huge four-wheel-drive trucks and mud trucks. These drivers want access especially to Harbourview Road and to the Todd Creek Road. At the moment such vehicles are entering the parkland illegally and tearing the vegetation and dirt off the bedrock on major trails and their owners are cutting trees to access other trails. Some videos of the current illegal activities of these vehicles may be seen on:
* http://www.youtube.com/watch?v=OAZQmZLQh24&feature=related
* http://www.youtube.com/watch?v=o1j3Pvqq5J4&feature=fvw
* http://www.youtube.com/watch?v=_CoYXp8Bm-4
Some photos of recent damage by off-roaders near the summit of Mt. Wells Regional Park can be seen on
* http://www.flickr.com/photos/bigadore/sets/72157623661377900/
I am bringing this disturbing development to the attention of all ACCVI members with the hope that many of you will personally write to the CRD to demand that such vehicles be permanently banned from our parks.
It is usually best that such writers put their concerns in their own words, so some points you could mention are given below, along with the addresses and opportunities to speak that exist. The deadline for speaking up appears to be the next CRD Parks Committee meeting on April 21. I do hope you will join with all lovers of the Sooke Hills in taking action before it is too late.
What You Can Do To Help
Sign the petition at http://www.petitiononline.com/not4ohv/petition.html
Write a letter to the CRD objecting to the proposal and pointing out that:
* Motorbikes, ATV’s and four-wheel-drive trucks
o Destroy the peace and serenity of parks;
o Drive away all wildlife;
o Destroy vegetation;
o Destroy streambeds, sometimes from driving right up streambeds;
o Pollute streams with oil and mud and debris.
* These motorists have available a large tract of land between Sooke and Jordan River and all the Crown Lands from Jordan River and Sooke.
* If citizens realize their money is going to lands open to motorized recreation they may ask the CRD to rescind the Parks Acquisition Levy and stop donating to the Land Conservancy.
* The proposal is completely contrary to the CRD’s Vision Statement (“Regional parks and trails protect your natural heritage while helping you stay in close touch with nature”) and Mandate (“Regional Parks establishes and protects a network of regional parks in perpetuity that represent and help maintain the diverse range of natural environments in the Capital Regional District. CRD Parks provides opportunities for outdoor experiences and activities that foster appreciation and enjoyment of, and respect for, the region's natural environments.”).
Send to:
* Geoff Young, CRD Board Chair, 625 Fisgard St., Victoria, V8W 1R7 , gyoung@victoria.ca. Be sure your letter is addressed to the Board as well as the Chair.
* The CRD representative from your own municipal council. (See http://www.crd.bc.ca/about/board/directors/index.htm.)
Speak at:
* CRD Parks Committee, April 21, 2010, 9:30 a.m. (get advance permission at (http://www.crd.bc.ca/about/board/addressing.htm)
* Regional Parks Strategic Plan Citizen’s Advisory (get advance permission from Anne Marie, 250-360-3344)
History Lesson
Traveltalks - 1936 Victoria And Vancouver: Gateways to Canada
I wish Victoria still "disdained the modern idea of streetlights"! I went through 12 lights to get to Fairfield yesterday-maybe 5k. The inner harbour looks remarkably unchanged.
I wish Victoria still "disdained the modern idea of streetlights"! I went through 12 lights to get to Fairfield yesterday-maybe 5k. The inner harbour looks remarkably unchanged.
Tuesday, March 23, 2010
Way toooo many words
Here are some pics to set the scene, wordy race report follows
(thanks to Glenn Tachiyama for the images)
***okay, I have re-read this and there are a lot spelling/grammatical errors...I am not editing this sucker, so am adding this disclaimer instead!
I have been toying with the idea of racing an ultra for a few years now, but have been hesitant to actually commit to toeing the line. As silly as it may sound, it seemed like a big line to cross, as if I was committing to losing any speed that I might pretend to have.
What makes this silly is that I have toyed with longer races in the past, such as ½ IM and IM triathlons and I have always known that I can run well with a lot of fatigue in my legs. My biggest limiter in the longer distance triathlons is that I am not overly powerful on the bike to be really competitive (wow segue off the bat-nice one).
Anyway, training and racing the Trans Rockies last summer reinforced that I thought I might have an aptitude for long runs on mountainous trails and more importantly, it is what I enjoy doing. Not surprisingly, I tend to be drawn to things that I am/might be good at. I also believe quite firmly that if I am going to be suffering (and yes, racing is about a good amount of suffering), then I’d rather suffer in scenic settings, not that I really get to appreciate the vistas and surroundings fully while racing, but it gives me a great excuse to go exploring in training and then I do make sure to take a few moments to soak it all in.
Although I had never raced 50k before last weekend, I did have experience with race nutrition and had done some longer races, so I wouldn’t consider myself a true ultra virgin (lets say I had played "Just the tip, just to see what it feels like"). What was unknown, and is still largely unanswered, is how I would handle the “death” part of the race, those last few miles that will always hurt and the inevitable lows that you will encounter during the event.
Lauren and I drove over on Friday and we got to check out Bellingham and Fairhaven, very nice little towns with incredible recreation potential all around them. I spent the day grazing on foods, fueling for the next day and we did a nice and easy run along the gravel path that the race starts on. It has an incredible Ocean view, with little islands dotting the shore. That night we checked out the Chuckanut brewpub and I had a very tasty Porter.
Race day started in a rather strange –way. I had a very deep sleep, something that almost never happens before a race. I haven’t been sleeping all that well recently, with school taking up a bit more of my brain activity and free time than usual. Secondly, I had a chest covered in blood. Somehow I managed to get my first ever nosebleed and wow was it a gusher. Nothing like loosing precious red blood cells before a hard effort! That and I looked rather primal, caked in blood with my bed head. After jamming some cotton up my nose and drinking some rather stale coffee, we were off.
It was a brisk morning and we had to deal with the inevitable pre-race lineups for everything. It is always quite funny watching the nervous bantering going on. With the veterans spewing knowledge and advice and the rookies looking for that last bit of invaluable information that they are sure they missed (aka me). Gary Robbins gave me a bit of feedback, that was good to hear.
After a quick jog with Lauren, I knew my legs were feeling decent, so I figured I would try to go with the leaders. After being held at the line for a few moments, the gun went off and the race begun. I quickly moved to the front with Erik Skaggs and Andy Martin joined us. We joked a bit, but the pace was definitely on the upper end of what I was comfortable with, but I was still comfortable, if not a bit nervous as to how the pace would affect me 3 hour later! What I did know is that we were pulling away from the chasers behind us, including some very accomplished runners, so I just rolled with it.
The opening leg is an 11km rolling gravel path and although it had a nice ocean view, I was more than happy to finally get off it and hit some trails. The three of us stayed together through the first part of trail, I tested my legs a bit and I knew that I was running well on the flats and downhills, but for some reason, I was lacking pep in my uphill running. My lower back was a bit tight and it felt awkward. I also noticed that my stomach was upset, so I skipped a gel, hoping it would settle down. In retrospect, this was a mistake (I love retrospect), I should have sucked it down.
About 20 Kms into the race, we came up to aide station 3, followed by a 5km long uphill up a fire road. Normally, this is the sort of terrain that I do well on, but once again, I really suffered on the climb. Erik found his rhythm and rolled away from me and then Andy came chugging by. It was frustrating to watch them run away, but there was nothing I could do. I finally got some calories in, but my legs wouldn’t go. By the top of the climb I had lost about 2 minutes on Erik and Andy and I was running in no man’s land by myself.
Once at the top of the climb, the trail cut into some fun technical single track along a ridge-line. I had to remind myself that I was racing and to keep pushing the pace, but I was very much on my own out there. I rolled along for the next 8km or so, convincing myself that I would see Andy or Erik up the trail eventually, but I was chasing ghosts at this point.
Finally, I came into aide station 4 and heard that I was still about 2 minutes back. It was great to finally see some other people and the crew at the aide station were full of encouragement and the fuel, there lifted my spirits. I took this as good news and I was able to work well up Chinscraper, a steep technical ascent. Although my back was still acting up, I was able to bop my way up the climb and I started to get my mind around attacking the long downhill run.
Sadly, the course left the trail at this point and started the long road home. Back onto the gravel road, I sucked up the pain and rolled downhill, willing my legs to move as fast as they would. I also used this time to get some more gels in. After a mind and leg numbing 4 km, I finally caught sight of Erik’s singlet down the road. I set off trying to see if I could reel him in.
Once we hit aide station 5, I saw Lauren and the fam and I tried to relax a bit, getting my legs and mind around the fact that I would be running a long straight away for teh enxt 40 minutes or so. A seriously sick joke by the course designer.
My legs came around quite quickly and I was gaining on Erik and I could see Andy a ways up the road. I was feeling good, so I started to chase. In retrospect (again), I probably pushed too hard and I caught and passed Erik. Andy was a white fleck up the road, but it looked like he was coming back to me, but I also know that both Andy and Erik have a lot of experience and knew that neither of them would give much leeway.
This flat stretch was incredibly painful and the miles were clicking over quite slowly. I didn’t have any calories on me (rookie) and I could feel my energy come and going. I tried to relax, conserving as much as I could, but I knew that I was starting to run on fumes. About 2 miles from the finish, there is a big dip in the valley and for some reason, this little up and downhill sucked the life out of me.
I started to weave a bit and I even told Lauren to please be quiet (maybe not quite that polite) when she tried to encourage me. I was deep into the suitcase of hurt. It is amazing how you can feel so far from the finish line in those last few miles. At this point I had given up on racing and was in survival mode. Erik, who had worked out of his rough patch came by me and gave me some words of encouragement and a light push, but there was nothing left and I had to watch him roll away. I couldn't even put up a flick fight at that moment and I think I moaned something back.
I finally saw the finish line and stumbled my way across the finish line in my usual overly dramatic impersonation of x-country skiers.
Andy finished a strong first, Erik was second and I was third in 3:52:59. It was a fast day, with 6 guys coming in under 4 hours, something that only a few people had done before.
I really enjoyed meeting and hanging out with the other runners after the race. There is a cool vibe at trail races, with some very interesting characters. I really enjoy the sense of camaraderie at endurance events. Everyone has a tremendous amount of respect for the other athletes who shared similar experiences. Although we all raced the same race, we all have different perspectives on how the race and day played out and sharing those war stories is always entertaining.
I also really appreciate all the people who maintain the trails that I enjoy playing on, race directors (thanks Krissy) who put on the events and the volunteers and spectators who come out to help us do what we enjoy doing!
I am wickedly sore and quite tired at the moment. I have spent 2 days eating like a champ and I am very much looking forward to starting my next ultra!
________________________
Okay, wow, did anyone read all of that? I would hope you guys have better things to do. I don’t, which is why I wrote it all.
Now for some thoughts about the training/racing-views from a rookie:
What I (think I)did well:
I trained relatively well for the event. Jon Brown set me up very well with his emphasis on strength and endurance. When a runner/coach of his caliber gives you advice, you listen. Our long tempo outings and hill reps are not fun, but they build character. There is no focus on one big workout, or key day, rather it is the consistency over a season and years that really count. I also find that with my schedule of school and being a husband that I have to be okay with allowing some flexibility into my program (although Lauren is incredibly understanding of my NEED to run).
After talking to Hal Koerner (aka the Man), I understand that a lot of the bigger ultras will have some “running sections”, so being fast will definitely be an advantage here. I think that keeping up some sort of efforts, mile reps, tempo work etc… will make a huge difference.
I realized that I have become a decent single-track and downhill runner. All my work on it last summer paid off. So yes, it can be trained. Still, I needed a few more long downhill efforts, but those will come over the summer. This is a big advantage, so hopefully I can work these parts, taking people out of their comfort zones during the race.
For the most part, I managed to stay emotionally neutral. Never getting too up or down on myself. The few times I did, it cost me. I think these emotions can be related to and managed with nutrition (yes, I am an emotional eater).
I was glad that I was aggressive. I like to be at the front of races (who doesn’t). I feel that you have to take some “calculated” risks. It is a race after all, so treat the event as a race! You do need to be realistic about what your abilities are though. So aggressive is a very subjective term.
No blisters/chaffing!
I made sure to enjoy the experience. As cheesy as it sounds, I know that I am fortunate to be able to run a hilly 50km and also that I am confident enough in my abilities to be able to “race” my first ultra. Not everyone can. Also, I really enjoy running along trails, so I don’t want to get too worked up about it.
What I could/need to improve:
What I think I was lacking was training on long sustained climbs at effort and working long downhills. I also probably should have done 1-2 longer runs. Most of my long runs were in the 2.5 hour range, but I was getting in good total weekly volume.
I needed to get in a massage or two. I definitely need to make sure that my hips and back stay loose, especially after long runs.
I think that I need to get back on the bike. For some reason, biking (not just easy spins, but actual steady rides with some climbs), helps my uphill running. It strengthens my back and allows me to practice getting in calories during long sustained efforts.
I remember reading a quote once, either by Peter Reid, or Mark Allen about nutrition during ultra events. That is when you feel good, eat, when you feel bad eat! I skipped a few gels and that was a mistake. When racing, I need to make sure I get at least a gel down every 40 minutes or so. I should also always have a “Just In Case” (JIC) gel on me and I need to keep eating through the last miles.
I also need to make sure that I practice getting gels in at effort. I also think I drank a bit too much fluid early on, or was a tad short on electrolytes.
Remember that in long races, it ain't over until its over. A lot can happen in the last few miles. I was passed with about a mile to go. I don't think that I expected to be in that much of a race at the end.
Obviously, I need to do a few more races. I had never run that long at a hard effort, so not surprisingly, when it came to the unknown part of the race, the last few miles, I was unprepared to deal with what came up. Although I had an idea of what it would feel like, you have to actually experience it a few times before you can develop coping mechanisms, or develop a plan to manage the pain/emotions of the rough patches.
This part is for me:
What I wore:
•New Balance 100→shoes were a bit dead. But with so much gravel running, I wanted something more “race flat like).
•Salomon socks
•Arc’teryx Accelero Cap
•Arc’teryx Visio Shorts
•Arc’teryx Velox Comp Crew
•Nathan hydration handheld.
What I ate the day before:
•quite a bit of food throughout the day + coconut water/Recharge electrolyte drink.
•Big sandwich at lunch
Dinner
•Woodfire Pizza-ham/cheese/onions
•“schooner” of Porter
•M&Ms
What I ate that AM (8am start):
•2 pieces of raisin toast-almond butter+honey (6:20am)
•shot of oil (6:20am)
•Starbucks Americano (7 am)
•3 sharkies about 30 min. before the start
•some sips of Vega electrolyte drink, maybe a 1/4 bottle
During the race:
•started with a capful of CarboPro+Nuun (not a great xombo)
•5 gels—too much caffeine in my gels (70min, 2hrs, 2:30, 3:00 , 3:20).
o 1 Power Bar, 4 Cliff shots.
•second bottle with Nuun (Mile 20)
•top up of Nuun at Mile 24
(thanks to Glenn Tachiyama for the images)
***okay, I have re-read this and there are a lot spelling/grammatical errors...I am not editing this sucker, so am adding this disclaimer instead!
I have been toying with the idea of racing an ultra for a few years now, but have been hesitant to actually commit to toeing the line. As silly as it may sound, it seemed like a big line to cross, as if I was committing to losing any speed that I might pretend to have.
What makes this silly is that I have toyed with longer races in the past, such as ½ IM and IM triathlons and I have always known that I can run well with a lot of fatigue in my legs. My biggest limiter in the longer distance triathlons is that I am not overly powerful on the bike to be really competitive (wow segue off the bat-nice one).
Anyway, training and racing the Trans Rockies last summer reinforced that I thought I might have an aptitude for long runs on mountainous trails and more importantly, it is what I enjoy doing. Not surprisingly, I tend to be drawn to things that I am/might be good at. I also believe quite firmly that if I am going to be suffering (and yes, racing is about a good amount of suffering), then I’d rather suffer in scenic settings, not that I really get to appreciate the vistas and surroundings fully while racing, but it gives me a great excuse to go exploring in training and then I do make sure to take a few moments to soak it all in.
Although I had never raced 50k before last weekend, I did have experience with race nutrition and had done some longer races, so I wouldn’t consider myself a true ultra virgin (lets say I had played "Just the tip, just to see what it feels like"). What was unknown, and is still largely unanswered, is how I would handle the “death” part of the race, those last few miles that will always hurt and the inevitable lows that you will encounter during the event.
Lauren and I drove over on Friday and we got to check out Bellingham and Fairhaven, very nice little towns with incredible recreation potential all around them. I spent the day grazing on foods, fueling for the next day and we did a nice and easy run along the gravel path that the race starts on. It has an incredible Ocean view, with little islands dotting the shore. That night we checked out the Chuckanut brewpub and I had a very tasty Porter.
Race day started in a rather strange –way. I had a very deep sleep, something that almost never happens before a race. I haven’t been sleeping all that well recently, with school taking up a bit more of my brain activity and free time than usual. Secondly, I had a chest covered in blood. Somehow I managed to get my first ever nosebleed and wow was it a gusher. Nothing like loosing precious red blood cells before a hard effort! That and I looked rather primal, caked in blood with my bed head. After jamming some cotton up my nose and drinking some rather stale coffee, we were off.
It was a brisk morning and we had to deal with the inevitable pre-race lineups for everything. It is always quite funny watching the nervous bantering going on. With the veterans spewing knowledge and advice and the rookies looking for that last bit of invaluable information that they are sure they missed (aka me). Gary Robbins gave me a bit of feedback, that was good to hear.
After a quick jog with Lauren, I knew my legs were feeling decent, so I figured I would try to go with the leaders. After being held at the line for a few moments, the gun went off and the race begun. I quickly moved to the front with Erik Skaggs and Andy Martin joined us. We joked a bit, but the pace was definitely on the upper end of what I was comfortable with, but I was still comfortable, if not a bit nervous as to how the pace would affect me 3 hour later! What I did know is that we were pulling away from the chasers behind us, including some very accomplished runners, so I just rolled with it.
The opening leg is an 11km rolling gravel path and although it had a nice ocean view, I was more than happy to finally get off it and hit some trails. The three of us stayed together through the first part of trail, I tested my legs a bit and I knew that I was running well on the flats and downhills, but for some reason, I was lacking pep in my uphill running. My lower back was a bit tight and it felt awkward. I also noticed that my stomach was upset, so I skipped a gel, hoping it would settle down. In retrospect, this was a mistake (I love retrospect), I should have sucked it down.
About 20 Kms into the race, we came up to aide station 3, followed by a 5km long uphill up a fire road. Normally, this is the sort of terrain that I do well on, but once again, I really suffered on the climb. Erik found his rhythm and rolled away from me and then Andy came chugging by. It was frustrating to watch them run away, but there was nothing I could do. I finally got some calories in, but my legs wouldn’t go. By the top of the climb I had lost about 2 minutes on Erik and Andy and I was running in no man’s land by myself.
Once at the top of the climb, the trail cut into some fun technical single track along a ridge-line. I had to remind myself that I was racing and to keep pushing the pace, but I was very much on my own out there. I rolled along for the next 8km or so, convincing myself that I would see Andy or Erik up the trail eventually, but I was chasing ghosts at this point.
Finally, I came into aide station 4 and heard that I was still about 2 minutes back. It was great to finally see some other people and the crew at the aide station were full of encouragement and the fuel, there lifted my spirits. I took this as good news and I was able to work well up Chinscraper, a steep technical ascent. Although my back was still acting up, I was able to bop my way up the climb and I started to get my mind around attacking the long downhill run.
Sadly, the course left the trail at this point and started the long road home. Back onto the gravel road, I sucked up the pain and rolled downhill, willing my legs to move as fast as they would. I also used this time to get some more gels in. After a mind and leg numbing 4 km, I finally caught sight of Erik’s singlet down the road. I set off trying to see if I could reel him in.
Once we hit aide station 5, I saw Lauren and the fam and I tried to relax a bit, getting my legs and mind around the fact that I would be running a long straight away for teh enxt 40 minutes or so. A seriously sick joke by the course designer.
My legs came around quite quickly and I was gaining on Erik and I could see Andy a ways up the road. I was feeling good, so I started to chase. In retrospect (again), I probably pushed too hard and I caught and passed Erik. Andy was a white fleck up the road, but it looked like he was coming back to me, but I also know that both Andy and Erik have a lot of experience and knew that neither of them would give much leeway.
This flat stretch was incredibly painful and the miles were clicking over quite slowly. I didn’t have any calories on me (rookie) and I could feel my energy come and going. I tried to relax, conserving as much as I could, but I knew that I was starting to run on fumes. About 2 miles from the finish, there is a big dip in the valley and for some reason, this little up and downhill sucked the life out of me.
I started to weave a bit and I even told Lauren to please be quiet (maybe not quite that polite) when she tried to encourage me. I was deep into the suitcase of hurt. It is amazing how you can feel so far from the finish line in those last few miles. At this point I had given up on racing and was in survival mode. Erik, who had worked out of his rough patch came by me and gave me some words of encouragement and a light push, but there was nothing left and I had to watch him roll away. I couldn't even put up a flick fight at that moment and I think I moaned something back.
I finally saw the finish line and stumbled my way across the finish line in my usual overly dramatic impersonation of x-country skiers.
Andy finished a strong first, Erik was second and I was third in 3:52:59. It was a fast day, with 6 guys coming in under 4 hours, something that only a few people had done before.
I really enjoyed meeting and hanging out with the other runners after the race. There is a cool vibe at trail races, with some very interesting characters. I really enjoy the sense of camaraderie at endurance events. Everyone has a tremendous amount of respect for the other athletes who shared similar experiences. Although we all raced the same race, we all have different perspectives on how the race and day played out and sharing those war stories is always entertaining.
I also really appreciate all the people who maintain the trails that I enjoy playing on, race directors (thanks Krissy) who put on the events and the volunteers and spectators who come out to help us do what we enjoy doing!
I am wickedly sore and quite tired at the moment. I have spent 2 days eating like a champ and I am very much looking forward to starting my next ultra!
________________________
Okay, wow, did anyone read all of that? I would hope you guys have better things to do. I don’t, which is why I wrote it all.
Now for some thoughts about the training/racing-views from a rookie:
What I (think I)did well:
I trained relatively well for the event. Jon Brown set me up very well with his emphasis on strength and endurance. When a runner/coach of his caliber gives you advice, you listen. Our long tempo outings and hill reps are not fun, but they build character. There is no focus on one big workout, or key day, rather it is the consistency over a season and years that really count. I also find that with my schedule of school and being a husband that I have to be okay with allowing some flexibility into my program (although Lauren is incredibly understanding of my NEED to run).
After talking to Hal Koerner (aka the Man), I understand that a lot of the bigger ultras will have some “running sections”, so being fast will definitely be an advantage here. I think that keeping up some sort of efforts, mile reps, tempo work etc… will make a huge difference.
I realized that I have become a decent single-track and downhill runner. All my work on it last summer paid off. So yes, it can be trained. Still, I needed a few more long downhill efforts, but those will come over the summer. This is a big advantage, so hopefully I can work these parts, taking people out of their comfort zones during the race.
For the most part, I managed to stay emotionally neutral. Never getting too up or down on myself. The few times I did, it cost me. I think these emotions can be related to and managed with nutrition (yes, I am an emotional eater).
I was glad that I was aggressive. I like to be at the front of races (who doesn’t). I feel that you have to take some “calculated” risks. It is a race after all, so treat the event as a race! You do need to be realistic about what your abilities are though. So aggressive is a very subjective term.
No blisters/chaffing!
I made sure to enjoy the experience. As cheesy as it sounds, I know that I am fortunate to be able to run a hilly 50km and also that I am confident enough in my abilities to be able to “race” my first ultra. Not everyone can. Also, I really enjoy running along trails, so I don’t want to get too worked up about it.
What I could/need to improve:
What I think I was lacking was training on long sustained climbs at effort and working long downhills. I also probably should have done 1-2 longer runs. Most of my long runs were in the 2.5 hour range, but I was getting in good total weekly volume.
I needed to get in a massage or two. I definitely need to make sure that my hips and back stay loose, especially after long runs.
I think that I need to get back on the bike. For some reason, biking (not just easy spins, but actual steady rides with some climbs), helps my uphill running. It strengthens my back and allows me to practice getting in calories during long sustained efforts.
I remember reading a quote once, either by Peter Reid, or Mark Allen about nutrition during ultra events. That is when you feel good, eat, when you feel bad eat! I skipped a few gels and that was a mistake. When racing, I need to make sure I get at least a gel down every 40 minutes or so. I should also always have a “Just In Case” (JIC) gel on me and I need to keep eating through the last miles.
I also need to make sure that I practice getting gels in at effort. I also think I drank a bit too much fluid early on, or was a tad short on electrolytes.
Remember that in long races, it ain't over until its over. A lot can happen in the last few miles. I was passed with about a mile to go. I don't think that I expected to be in that much of a race at the end.
Obviously, I need to do a few more races. I had never run that long at a hard effort, so not surprisingly, when it came to the unknown part of the race, the last few miles, I was unprepared to deal with what came up. Although I had an idea of what it would feel like, you have to actually experience it a few times before you can develop coping mechanisms, or develop a plan to manage the pain/emotions of the rough patches.
This part is for me:
What I wore:
•New Balance 100→shoes were a bit dead. But with so much gravel running, I wanted something more “race flat like).
•Salomon socks
•Arc’teryx Accelero Cap
•Arc’teryx Visio Shorts
•Arc’teryx Velox Comp Crew
•Nathan hydration handheld.
What I ate the day before:
•quite a bit of food throughout the day + coconut water/Recharge electrolyte drink.
•Big sandwich at lunch
Dinner
•Woodfire Pizza-ham/cheese/onions
•“schooner” of Porter
•M&Ms
What I ate that AM (8am start):
•2 pieces of raisin toast-almond butter+honey (6:20am)
•shot of oil (6:20am)
•Starbucks Americano (7 am)
•3 sharkies about 30 min. before the start
•some sips of Vega electrolyte drink, maybe a 1/4 bottle
During the race:
•started with a capful of CarboPro+Nuun (not a great xombo)
•5 gels—too much caffeine in my gels (70min, 2hrs, 2:30, 3:00 , 3:20).
o 1 Power Bar, 4 Cliff shots.
•second bottle with Nuun (Mile 20)
•top up of Nuun at Mile 24
Sunday, March 21, 2010
Chucky
So the race is done, the season has kicked off and my legs are appropriately sore. I'll have some words to follow, but pics will have to do for now.
Results can be found here (strange ranking system that does not differentiate between people with the same name).
A few quick thoughts, I was pleased with my race, I got to mix it up, as I wanted to, I made some mistakes and did some things well. The race itself was a lot of fun and as challenging as I knew it would be.
The ultra community are a very welcoming bunch, with some interesting and quirky characters.
Although I didn't notice it while running, Lauren showed me the pics at the aide stations, wow, quite the spread. I wonder who eats the burritos?
It was great having Lauren, mom, Randy, Bob, Irene and Chloe out there cheering, although I know they were really there to take advantage of the good exchange rate and cheap shopping! Lauren took me "recovery" shopping after the race, surprisingly (smell the sarcasm) malls are no more tolerable when you have tired legs and are comatose from running long and hard.
Pics from Gary Robbins' site (thanks):
(I started the day with a nose bleed. I don't remember ever having one before, wow, they are gushers)
Results can be found here (strange ranking system that does not differentiate between people with the same name).
A few quick thoughts, I was pleased with my race, I got to mix it up, as I wanted to, I made some mistakes and did some things well. The race itself was a lot of fun and as challenging as I knew it would be.
The ultra community are a very welcoming bunch, with some interesting and quirky characters.
Although I didn't notice it while running, Lauren showed me the pics at the aide stations, wow, quite the spread. I wonder who eats the burritos?
It was great having Lauren, mom, Randy, Bob, Irene and Chloe out there cheering, although I know they were really there to take advantage of the good exchange rate and cheap shopping! Lauren took me "recovery" shopping after the race, surprisingly (smell the sarcasm) malls are no more tolerable when you have tired legs and are comatose from running long and hard.
Pics from Gary Robbins' site (thanks):
(I started the day with a nose bleed. I don't remember ever having one before, wow, they are gushers)
Thursday, March 18, 2010
Pop goes the cherry
Well, not quite, but it is coming. Let's say that I am an anxious (good) Mormon groom 2 days out from his wedding night. After years of bravado, I am finally toeing the line at an ultra. I have enjoyed training for the event and am curious to see how my idea of what the preparation and actual event are like. I'll write some comments on this once the race is over.
According to Gary Robbins, a man in the know, Chuckanut will be quite competitive. While I recognize some of the names an know some of the athletes from the Trans Rockies, there are still a lot of unanswered questions and I look forward to meeting and racing some of the athletes, some of whom I have been following for a while.
This race is the start of a new phase of running for me, since I was luck enough to get into the Knee Knacker on July 10th, so I will have a chance to put my new found knowledge to the test at another trail ultra then, but that is getting ahead of the game. First, I have to conquer some of my rookie inhibitions and deal with the inevitable surprises that the course and race will throw at me. Here is the course profile:
I am very excited for the day and to get the season and new experience under way. For now, I have to get back to the books, this term is quickly coming to an end and school/exams is going to overtake my life for a bit.
According to Gary Robbins, a man in the know, Chuckanut will be quite competitive. While I recognize some of the names an know some of the athletes from the Trans Rockies, there are still a lot of unanswered questions and I look forward to meeting and racing some of the athletes, some of whom I have been following for a while.
This race is the start of a new phase of running for me, since I was luck enough to get into the Knee Knacker on July 10th, so I will have a chance to put my new found knowledge to the test at another trail ultra then, but that is getting ahead of the game. First, I have to conquer some of my rookie inhibitions and deal with the inevitable surprises that the course and race will throw at me. Here is the course profile:
I am very excited for the day and to get the season and new experience under way. For now, I have to get back to the books, this term is quickly coming to an end and school/exams is going to overtake my life for a bit.
Saturday, March 13, 2010
Dangerous Mountain Environment
A key part of trail/mountain running, especially with longer races, is getting your legs used to extended periods of uphill and downhill running. Most non-runners assume that downhills are easier than uphills, while this is true on a "heart and lungs" basis, any runner knows just how badly downhills can beat up your legs. A long downhill on untrained legs can leave you feeling jello legged and unable to walk up and down stairs for a few days.
Although I love running in Victoria, the weather is incredible, the trails are lush and plentiful, but my one big complaint is the lack of a serious hill to climb/descend. I usually have to make do with repeats, going for total vertical over the duration of a run, rather than a sustained effort. You can get a lot of total vertical this way, but the effects are slightly different and the specificity for a race that will find you running downhill for 30-45 is somewhat different
One of the local hills that I use to train for the mountain scene is Mt. Finlayson. Although it is only 2 km long, it is a great little slog, not fully runable, with some scrambling in parts on the front side. The back side has a road access, followed by a great trail to the top. It goes from the sea level at Goldstream Park, to 419m. A few repeats of this sucker and you feel like you have gotten in a great bit of mountain running. You can also tack on a lot of side trails and link it up to Gowlland Todd to make for a more substantial outting.
Here are some pics from my morning run there (there was some snow at the summit):
Although I love running in Victoria, the weather is incredible, the trails are lush and plentiful, but my one big complaint is the lack of a serious hill to climb/descend. I usually have to make do with repeats, going for total vertical over the duration of a run, rather than a sustained effort. You can get a lot of total vertical this way, but the effects are slightly different and the specificity for a race that will find you running downhill for 30-45 is somewhat different
One of the local hills that I use to train for the mountain scene is Mt. Finlayson. Although it is only 2 km long, it is a great little slog, not fully runable, with some scrambling in parts on the front side. The back side has a road access, followed by a great trail to the top. It goes from the sea level at Goldstream Park, to 419m. A few repeats of this sucker and you feel like you have gotten in a great bit of mountain running. You can also tack on a lot of side trails and link it up to Gowlland Todd to make for a more substantial outting.
Here are some pics from my morning run there (there was some snow at the summit):
Wednesday, March 10, 2010
Art rat tar atr rta tra
The Arc'teryx Kootenay Coldsmoke Powder Festival festival took place at Whitewater and Nelson last weekend. The Kootenay Coldsmoke Powder Fest is a grass-roots gathering where both experienced and debutant backcountry skiers and snowboarders can celebrate the culture of backcountry pursuits amongst breathtaking scenery and world renowned snow. The festival is about celebrating mountain culture and activity, so as part of the weekend, they have a photojournalism contest, below is this year's winner: Pillow Line by Kari Medig. As always, I am blown away by the simplicity of the idea and how well it conveys the message. I also respect how long it must have taken to create this simple message :)
Also, for those who haven't, check out Kootenay Mountain Culture magazine, they always do a wonderful job at helping me daydream about mountain life!
Also, for those who haven't, check out Kootenay Mountain Culture magazine, they always do a wonderful job at helping me daydream about mountain life!
Sunday, March 7, 2010
Long Runs
I had a wonderful time on the trails today. I did a solid 20km on Friday+ 20 min wu & CD, running about 1:09:30 for 2 laps of Elk lake, I then met up with new pops to baby Evelyn, Mr. Whitfield for an easy bop around the park that evening.
Yesterday was quite relaxed, I did some school work+ an easy run with Lauren and met Hawksley Workman for a coffee, thanks to Simon and then got to listen and watch him perform that night. It was amazing to see the gentle, friendly, thoughtful, soft spoken person that we had coffee with transform on stage. He mixes incredibly music with theatrics, putting on a full performance. It was a very diverse audience, but he got a double standing ovation, so he was well appreciated:
This morning I ran 2:30 around Mt. Work. Despite feeling exhausted and stiff yesterday, I really enjoyed today's run. Time flew by, I covered a lot of vertical, going from the Ocean at McKenzie Bight to the Summit of Mt Work and a whole lot of rolling single track in between. I saw more runners out on the trails, either an indication that trail races are around the corner, or because I started later than usual. I had a good time chasing down mountain bikers, turning some parts into a fartlek set. It was also a reminder that I prefer doing long runs without music. I heard a lot of bird noises out there. Overall, that was a solid week of running. I'm looking forward to sharpening up over the next 2 weeks.
One more Hawksley song, it is my favourite ditty of his, it is also appropriate for today's run: When These Mountains Were the Seashore
Yesterday was quite relaxed, I did some school work+ an easy run with Lauren and met Hawksley Workman for a coffee, thanks to Simon and then got to listen and watch him perform that night. It was amazing to see the gentle, friendly, thoughtful, soft spoken person that we had coffee with transform on stage. He mixes incredibly music with theatrics, putting on a full performance. It was a very diverse audience, but he got a double standing ovation, so he was well appreciated:
This morning I ran 2:30 around Mt. Work. Despite feeling exhausted and stiff yesterday, I really enjoyed today's run. Time flew by, I covered a lot of vertical, going from the Ocean at McKenzie Bight to the Summit of Mt Work and a whole lot of rolling single track in between. I saw more runners out on the trails, either an indication that trail races are around the corner, or because I started later than usual. I had a good time chasing down mountain bikers, turning some parts into a fartlek set. It was also a reminder that I prefer doing long runs without music. I heard a lot of bird noises out there. Overall, that was a solid week of running. I'm looking forward to sharpening up over the next 2 weeks.
One more Hawksley song, it is my favourite ditty of his, it is also appropriate for today's run: When These Mountains Were the Seashore
Saturday, March 6, 2010
Last few snaps
Here are some images from the last day of the Olympics. Lauren and I were at the 50km and then drove through the madness that was downtown Vancouver:
Tuesday, March 2, 2010
A propos nothing
I am trying to spruce up a presentation for the UVic Enviro Law Clinic "Stormwater Roundtable" on March 4 (open to the public, feel free to join) and came across these funny cartoons. Enjoy:
I also like this one:
NICE from Rex Martin on Vimeo.
I also like this one:
Monday, March 1, 2010
Dog tired
I'm not entirely sure why, but I had a rough week of running last week. I just felt awkward on my runs and started to get quite sore after hard sessions, something which almost never happens.
I pushed through it for a couple of days, expecting it to pass, but after 3 crap runs in a row, I decided to chill for 2 days. I am starting to bounce back and felt quite good yesterday, but man is the body a mystery sometimes.
I didn't do anything significantly different than what I have been doing, I wasn't running (much) more, or (much)faster, but maybe the last 6 weeks just caught up with me.
Anyway, I'm looking forward to the next 2 weeks, I'm feeling quite fit and am really excited to head to Bellingham. I have spent the past 2 weeks spectating and being a sports fan and am looking forward to being an athlete and performing in my own little world.
As a last opportunity of experiencing the 2010 Olympics, Lauren and I drove up to Whistler and caught the men's 50km x-country race on Sunday. Devon Kershaw put up quite a fight and definitely earned the right to be proud and frustrated on the day. I just loved that he focused on being 1.5 seconds back from gold, rather than .5 seconds from bronze. I think that the cross country men have smelt the podium and are hungry for more. They will continue to be a force over the next 4 years.
I am doubly inspired after getting to meet Clara Hughes at a Right to Play function that Lauren kindly let me tag along to. Lauren really looks up to Clara (who doesn't?) and she was a shy fan, lining up to introduce herself to Clara and congratulate her on her performances, it was funny to watch. Lauren's face light up when Clara said that she knew who Lauren was. There were some very moving speeches given about the power and importance of play at the function. My paraphrasing couldn't do them justice, but their gist was that it is important to remember that play is the essence of sport and that it can be used for positive social change. I think anyone that witnessed the crowds on Robson st, Whistler square and in pubs, restaurants and living rooms across Canada would agree.
Here is a great video essay by Stephen Brunet on the impact of the 2010 Games on Canada:
That said, I also think that it is entirely okay to do sport for yourself as well. I find it funny how athletes and events often try to legitimize themselves by tacking on a charity event, or a fundraising aspect to them. The messaging to me is that sport and athletes have no inherent value in themselves, which I fundamentally disagree with. If your goal or achievement make you feel better about yourself, or satisfy some personal desire/ambition, then all the power to you. Not everyone should be a role model and I don't always want to have to race for a cause. There are definitely people for the role and events that should be done for charity, but feel free to applaud yourself and celebrate a great sporting moment for what it is, a sporting moment, even if it only means something to you.
As for running themed music, well only one song seems appropriate for this post (even though I understand that it is about a 1948 Buick Roadmaster hearse)
I pushed through it for a couple of days, expecting it to pass, but after 3 crap runs in a row, I decided to chill for 2 days. I am starting to bounce back and felt quite good yesterday, but man is the body a mystery sometimes.
I didn't do anything significantly different than what I have been doing, I wasn't running (much) more, or (much)faster, but maybe the last 6 weeks just caught up with me.
Anyway, I'm looking forward to the next 2 weeks, I'm feeling quite fit and am really excited to head to Bellingham. I have spent the past 2 weeks spectating and being a sports fan and am looking forward to being an athlete and performing in my own little world.
As a last opportunity of experiencing the 2010 Olympics, Lauren and I drove up to Whistler and caught the men's 50km x-country race on Sunday. Devon Kershaw put up quite a fight and definitely earned the right to be proud and frustrated on the day. I just loved that he focused on being 1.5 seconds back from gold, rather than .5 seconds from bronze. I think that the cross country men have smelt the podium and are hungry for more. They will continue to be a force over the next 4 years.
I am doubly inspired after getting to meet Clara Hughes at a Right to Play function that Lauren kindly let me tag along to. Lauren really looks up to Clara (who doesn't?) and she was a shy fan, lining up to introduce herself to Clara and congratulate her on her performances, it was funny to watch. Lauren's face light up when Clara said that she knew who Lauren was. There were some very moving speeches given about the power and importance of play at the function. My paraphrasing couldn't do them justice, but their gist was that it is important to remember that play is the essence of sport and that it can be used for positive social change. I think anyone that witnessed the crowds on Robson st, Whistler square and in pubs, restaurants and living rooms across Canada would agree.
Here is a great video essay by Stephen Brunet on the impact of the 2010 Games on Canada:
That said, I also think that it is entirely okay to do sport for yourself as well. I find it funny how athletes and events often try to legitimize themselves by tacking on a charity event, or a fundraising aspect to them. The messaging to me is that sport and athletes have no inherent value in themselves, which I fundamentally disagree with. If your goal or achievement make you feel better about yourself, or satisfy some personal desire/ambition, then all the power to you. Not everyone should be a role model and I don't always want to have to race for a cause. There are definitely people for the role and events that should be done for charity, but feel free to applaud yourself and celebrate a great sporting moment for what it is, a sporting moment, even if it only means something to you.
As for running themed music, well only one song seems appropriate for this post (even though I understand that it is about a 1948 Buick Roadmaster hearse)
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