Training to find the Edge

YAU Marathon 2012 – Race Report

2012-02-10T10:43:00.006-05:00

Ever since my failed (cancelled) attempt at Rock & Ice, I have been yearning to participate in some form of arctic race. I have been fascinated by the ruggedness of running in such conditions and have been looking forward to training and racing in the great north. Back in October when Kim was unfortunately diagnosed with pleurisy, we were forced to cancel a planned trip to NYC in November and we needed to re-book our flights or lose the AirMiles. Well, one thing led to another and before I knew what happened we had changed to fly to Whitehorse so that I could take part in the Yukon Arctic Ultra Marathon. The marathon was being run as part of the 100mile & 300mile race event, and as I told people who thought me crazy, I was one of the sanest racers.

After the JFK50 in November, I pretty well took the rest of the year off training. I still ran almost as frequently, but only to burn off the Mexican Beer and the Christmas treats. January saw me ramping up my mileage again, as well as trying to get out whenever it was cold to acclimatize and test gear. The marathon was totally self-supported so I tried to train by practicing real racing experience with both food and water. My endurance seemed to bounce back fine, but my speed was just not coming back. Truly I wasn’t too worried as I couldn’t imagine this being a hard foot race (wrong, I was).

The other draw for this race was that Derrick Spafford (Coach and Friend) was running the 100mile. I was looking forward to being able to spend some brief time with Derrick before and after the race, provide any support I could and also learn from him as I hope to be able to return and run the same 100mile race in a couple of years.

About 10 days before the race, and just as I started my taper I started getting the dreaded scratchy throat, and Kim was getting it too. Taper Flu? I was hoping was all it was and it would be well and gone come race day. Wrong! No matter what we did, pills we took, nothing was shaking the cold, cough and flu systems we both were feeling. Oh well we said as we headed to Whitehorse on the Thursday, it will be better in the next two days after a little R&R. That never happened.

We arrived in Whitehorse early Thursday afternoon, dropped off our bags at the Hotel and headed out to explore the city.

It really doesn’t take long to explore Whitehorse. End-to-end is likely a 20min walk so within 5 minutes we were in the city centre. We stopped in at Costal Mountain Sports to see if there were any last minute items we “needed” and at Shopper’s to pick up snacks, water, and more cold medication (yeah this stuff will get rid of it for sure). We met Derrick for a quick dinner and a couple of long overdue beers and headed for bed.

Friday morning, we woke up feeling no better (okay THAT stuff didn’t get rid of the cold either). I attended the trail briefing and then Kim and I went for a short shake out run. I had been training and planning on racing in temperatures around -15C or colder and when we headed out we were greeted with +3C and showers. We ran the trail to the start and the snow was soft, mushy and wet, far from ideal – this was not looking good. Returning from that short jog, I was exhausted. My energy levels were way down and I was starting to doubt that I would be able to complete the Marathon. We spent the rest of the day with our feet up, napping and taking it easy. We attended the pre-race dinner which was very good, and then called it a night.

With the later morning sunrise in Whitehorse, and allowing the longer distance racers time to prep their gear, the race didn’t start until 10:30 in the morning. This allowed for a relaxed pre-race which I desperately needed. My night had not gone well, a number of times I woke up feeling very feverish and nauseous and for the first time ever was having serious doubts about my ability to complete the race. I was having the same “scared” feeling I had when trying scuba diving for the first time, and to be honest I was terrified. But as with anything it was just time to suck it up. The worst that could happen is I would be walking back after 10km and if I didn’t try I’d regret it forever. Onward!

We met Derrick and his stealthy pulk in the lobby and walked the 15min to the start line together.

We did a group picture, all got in line, brief countdown and we were off.

The weather at this point was perfect for a winter race, not the stupid cold I had been hoping for, but a nice -5C, sunny and light southerly breeze. With the drop in temperature the trail had frozen somewhat and was no longer the mush we had run on the previous day.

The course for the marathon is pretty straight forward. Run up the Yukon River, hang a left a the Takhini River, run up that until the turnoff for CP1, run a short out and back from CP1 and you’re done. I lined up and started at the front of the racers, hoping I would be faster than those pulling pulks, and from the start I was in the lead.

Sick but still competitive, I figured it didn’t hurt to see who was serious about this race. I wouldn’t say I started out fast, just at a nice steady pace. I was pretty well by myself for the first km, but I soon heard the foot falls of another runner. So I wouldn’t be alone. I had a brief chat with Johann but soon found talking and running was just too difficult and we just ran along in silence taking turns in the lead. I was feeling him out to see if he was serious or just being too aggressive but after 17km and almost 1:30 he was still hanging on running strong. It was here that I had to make the decision, I knew on a good day I could keep up this effort, but being sick and my low energy levels, and the fact that every time I tried to eat or drink, and still another 24km to go, it was best I let Johann go and hope that he would hit a wall and I could catch him. So, just before the turn on to the Takhini, I pulled up for a quick nutrition break and let him go. From here, I was running on my own, as it turned out until the finish. I finally took the time to enjoy where I was and what I was doing. Racing up a river in the Yukon, surrounded by tree lined cliffs and mountains off in the distance. It was peaceful and beautiful and the real reason I wanted to be here. I hit the ½ way at about 1:50 and thinking that there is no way I could run an even split race, I figured that a 3:45 marathon was quite achievable.

For the next 1:15 , it was just me and the river enjoying the day, but feeling tired and out of breath every time I ate or drank – damn cold. Just before the 34km mark (on my GPS), the course turned off the river (through some of the THE worst sugar snow I have ever tried to run through) and up the river bank towards CP1. Eh? I thought I still had 8km to run. Coming on to the road leading to the CP, I passed a girl who said “almost finished”. Me “The Marathon? Really?” Her “Yes, just to the top of the hill and back”. I was confused.

As I arrived at the CP, Robert the race director started running beside me re-iterating what I am been told. “How far to the turn?” I asked. “About 1.5km” he tells me. Okay so off I go up the hill. So, as it turned out, it was just almost 2km to the turn, and it was uphill all the way. It was a nice treat after running the flat river path for so long. I passed Johann as he was returning, looking strong and happy – he ran a good race. Hit the turn (a painted line across the road) and headed for the finish – all downhill from here. Hit the finish in 3:23, but unfortunately only 38km on my GPS.

Shortly after I finished, Kim arrived (she had rented a car and had her own adventure getting there) – we chatted and waited for Derrick to come in.

It wasn’t long till he arrived looking strong and happy – we did what we could to help and then sent him on his way

before heading back to Whitehorse.

Sunday we spent anxiously waiting for updates on Derrick’s race, and then finally waiting for his return to the hotel. We enjoyed long overdue Pizza and Guinness with him hearing his tales and celebrating his amazing race. Monday our adventure was over, and it was time to say good-bye to the wonderful folks of Whitehorse and Robert and all his amazing volunteers.

This was not the race I had hoped it would be on a number of levels, but it was huge in that is gave me the experience of the YAU and great knowledge of the process and what the first 50km of the 100miler is like. It scares me to think of going back for the 100mile, but there is a draw to the beauty of the Yukon wilderness that will be hard to shake. I will be starting construction of my first Pulk soon and hope to get a couple of runs with it before the end of the season. And thank you to my wonderful wife for sharing my adventures and supporting me all the way.

More picture on our Zenfolio site here

JFK 50 2011 After Thoughts

2011-12-07T13:04:00.005-05:00

Just like Sulphur, there are things that I didn't put in my report, cause I either didn't think of them at the time or it would have made it too long, but still I want to write down so I remember.

Nutrition worked well as I said, and looking back was pretty light for the day, but it worked with virtually no stomach issues. 4 x EFS Gel Flasks, 2 x Gatorade Prime with serving of Chia , 1 of those 5 hour energy shots, 3 Gu Gels, 1 Jam Sandwich, 5 or 6 x S! Caps and a couple of Tylenol's to help dull the tired legs. So maybe 3,000 calories, if that, but it worked.
During a section of the AT I had a brief chat with a guy running his 14th JFK - that is 700 miles - I told him I figured he knew every rock on the trail by now.
The last km running into Antietam Aqueduct aid station (27.1 miles) I was running with a girl who was just flying, she had crew on cell phones calling ahead with what she needed. We were running a 4:45/km coming into the aid station. It felt great to open up the pace at that point in the race.
Lost the toe nail from my right big toe. First time that has happened so fast. After the race it was the only thing that hurt.
Last year at this time I was mentally done training, this year I am pretty excited looking towards the first half of 2012.
Still in awe of what I did. I know there are 70 people who ran it faster, but still it's pretty cool, and as someone mentioned, largest Ultra in North America. Not Bad!
Started Wall Sits today (see Sulphur)
Next up is the Marathon, as part of the Yukon Arctic Ultra where Derrick is running the 100 Mile. (more on that in my next post)

URG @ JFK50-59

2011-12-03T19:52:00.005-05:00

What can I say but Thank You to EJ@ultrarunningguy for my "victory portrait". What you say and what you do make us ALL feel very special. Hugs from everyone.

JFK 50 Mile Race Report – November 2011

2011-11-29T07:44:00.007-05:00

Wow! Wow! Wow! Best three words to describe how this race went, but before I get into the details a little history is needed.

I remember after my 2^nd marathon (first ever destination race) cruising around the web looking at different races around North America and happened upon a report from the JFK50. Reading about these people running 50miles, finishing in the dark wearing reflective vests mesmerized me and boggled my mind. I just could not imagine doing this and that thought stuck with me for a couple of years. I decided this year would be the year that I ran it, and based on last year’s qualifications I would need to run a sub-9:00 50 miler to get in the early entries. I set my sites on Sulphur Springs in May and managed to pull off a nice 8:22. I sent my application into JFK the first day I could and was happy to make the cutoff as it seemed like it sold out in 7 days.

Heading into the fall and this race it was supposed to be just a relaxed, end of season race. My original goal was to aim for a sub 3:15 marathon at Wine Glass and that is where my summer training focused. However, all of that got sidelined with Kim’s pleurisy, so it ended as a false start. Since I had done the training and not the race, I decided to continue with the build and change my JFK goal from a fun run to a more ambitious goal of sub-8:00. I knew it was lofty, but I also figured I should try, after all I was in great shape and there was no reason not to at least try.

Kim and I drove down on Thursday so we had Friday to pre-drive the check points (where she would meet me as my handler) before the race. It was a good thing we did because a couple of the check points were pretty remote and it made her task a little easier on race day.

Race pickup was pretty simple as it was in the Hotel where we stayed and we just headed down in our PJ pants and Flip Flops. Love that.

As with most races, weather obsession became a big part of my life for the two weeks leading up. JFK can have quite the swing in temperatures and I was rehearsing for everything. Fortunately, the day turned out to be almost ideal with a starting low of -1C and a high of 10C with a slight SE wind. I went with shorts and three different tops as the day progressed, thank goodness for my handler. J Now, JFK50 has three distinct and different sections to it, and can be broken down like a triathlon; The Appalachian Trail (15.5miles), The Tow Path (26.5miles), The Rolling Country Road (8Miles). After reading a few reports and descriptions of the trail section, I decided it was best for me to run the first section in trail shoes and then take the time to switch to a road shoe for the final 34.5 miles. The only issue was that that section also included about 3.5 miles of road/pavement and really 12 miles of trail, but that trail was supposed to be a rocky road. I settled on using the new Lasportiva Syklites, a perfect hybrid trail and road shoe that I have fallen in love with and my trusty Mizuno Precisions for the remainder of the race. Fuel wise, I stayed with my trusty EFS Gel flasks with a side of Gu’s, S!Caps, and whatever I felt like at the aid stations (which ended up not being much).

Kim and I arrived at the High School in Boonsboro in plenty of time to hear the pre-race speech and chat with a few of the runners from the Burlington crew.

We made our way to the start line taking our time with a brief stop for the ceremonial picture in front of the Colombia Bank sign.

Then crap, we hear an announcement that there is one minute to the start, and we were not even close. We hustle to the start, I work my way in, take a breath, and the gun goes off. No waiting for this one to start.

Part 1

As mentioned, the race starts on paved roads, it progresses over a couple of rolling hills for about the first mile, and then climbs straight for 1.5 miles. It was the beginning of a long day so I just kept my effort easy and plodded up the hill. I was keeping around the same group of runners, so I knew it was pretty relaxed and everyone was just getting into the race. At the top of the first climb, we then turned on to the trail for about 1 mile. This was a great taste for what laid ahead. You read that it is rocky, and it is! There are rocks everywhere and you are either running on them or around them. They are not massive, but aren’t pebbles either. Thank goodness for trail races and training that I had done under similar conditions as I just let instinct take over and do my best mountain goat impersonation. Out of that short trail section, a brief aid station stop to refill my flask with water and then we were on pavement again. For this part you are on what seems to be a single lane road that ends at a communication tower at the top of the road. I say top of the road, because this was another section of continuous climbing. I like most others, ran most sections and just walked the steeper parts just grinding it to the top. Finally we were done and back on to the trail. I knew most of the climbing was over with at this point, and let myself open up the pace a bit, passing some less experienced on the trails, finally getting into race mentality (the warm up was over).

I wasn’t really too worried about pace at this time, I was trying to get close to a 6 min/km pace knowing that is what I needed to hit my 8:00 goal, but I was really trying to be off the trail by 2:30 into the race. With 3 different sections of the course, even pacing (like for a marathon) was out the window; I had found a pacing chart on the Reston Runners JFK50 site and that was the goal time for that section.

I was really enjoying the trail once I got into the groove of it, kept on top of my hydration and nutrition and just enjoyed the time in the woods; soon the trail started descending - slowly first and then quite steep through a series of very rocky switch backs and we descended the Weaverton Cliffs, exiting to the cheers of the crowd at the bottom. I exited at 2:27, right on schedule.

Kim was waiting for me just after the exit, so I jumped out of the way of the other runners and started my “transition”. Shoes and timing chip (that was a bit of a pain) shirt change, gloves, new fuel and water, Garmin back on and I was off running again in 4mins.

For the time lost here, it paid many times over for the security and comfort on the first section and for the next 34.5 miles.

Part 2

Leaving the base of the cliff, you are not on the tow path just yet, there was about .5km of some fun single track before you finally exit to the Weaverton aid station, cross a set of railway tracks and you are on the tow path; 26.2 miles to go on this section.

This was the section of the race I was really most worried about. It was the least technical/challenging, but it was also the easiest to lose time on. Goal was simply to stay focused for the tow path marathon and run a solid even pace. Again with the first section, I stayed on top of my nutrition and hydration, even taking a couple of brief walking breaks to make sure I took care of the little things, so they wouldn’t become big things.

I was pacing fairly steady and on target hitting the 25 mile mark on my Garmin just before the 4hr mark. However, about 5 minutes later, I hit an aid station that was at 24.8 miles. Oops, my Garmin was tracking long, first time ever for a trail race. I wasn’t too worried because I had the easier section(s) ahead, but also the more tired legs as well. Again, focus on keeping steady.

Kim was waiting for me at the Antietam Aqueduct aid station (27.1 miles).

I did my second shirt change of the day, it was a beautiful day and the bare arms felt refreshing, but stayed with gloves.

Quick swap of bottles and taking on more nutrition and I was out in a couple of minutes; still a long way to go.

Pace stayed fairly constant, and I checked every once and a while, but I was running a pretty even pace so stayed with what felt right. Just before my next meeting with Kim at Taylor’s Landing, I passed a spectator who told me I looked good, I responded that I felt like crap. She responded, you’ve just run 38 miles, how do you expect to feel? That summarized it well. I was getting tired, and pulling in at 38.5 miles, Kim knew it. I was tired.

But the best thing I could do was not linger, so I got moving again after a quick swap of things. Key thing with Ultras that way, you can’t waste too much time at aid stations as you get too comfortable and you can lose too much time. So I took off, running a little harder to get the body moving.

Again I passed another spectator who said the same as the previous and I responded the same. Their response was just what I needed. They said ‘You sure don’t look it’. This was the little boost I needed, because to me even though I was running tired, I was still running strong and that was most important. Stay on pace and stay on form.

Leaving Taylor’s Landing, I only had 3.5 miles until Damn #4 and the end of the tow path, just over 5km left, so the end was near and I started pushing as best I could. Then, with about 1km to go, I could see the Damn in the distance and then the tow path was over. I made as quick stop at the aid station and then onto the final 8.2 miles.

Part 3

So leaving the tow path was the first time I really had a feel for what my finishing time could be. I had run 46 miles in 6:30, just another 8.2miles in 1:30 to run sub-8 hours. Very possible, but I would have to keep it strong. Knowing full well of how tough the last 10km of a marathon can be, where when you start walking, you bleed minutes; nothing was for sure.

The first .2 miles of the last section are uphill. I had read that it is runnable on fresh legs, but best to walk it at this point in the race, so that is what I did, taking in water and gels while I had the chance. The top of the hill is the 8 miles to go mark and the countdown started.

The rest of the race course is roiling, paved country roads, a refreshing change from the tow path, but offering its own challenge as any sort of uphill at this point is tough. There were a few of us on this section within sight and I could tell we were all just in our own world, pushing to the finish. I thought of the early morning intervals and tempo runs, the races, and progression runs I had done to get me here and fed off those feelings. Dig deep, and keep pushing it will be over soon enough. I met Kim for the last time at the 46.0 mile mark where I dumped my Speed Belt, shoved a gel in my gloves and made for the finish.

I had been counting down in all seriousness since the 5mile (8km) mark and now with 6km to go, I was starting to smile inside.

At 5kms to go, it should hurt like Carleton Place 5km race last July, and it did. Reached the water station at 1.2 miles to go, grabbed a cup of water and took off for home. Then sooner than expected, the final turn for home and I saw the glorious finish line off in the distance.

I felt I had a little left in the tank to push harder to the end, but really what was the point? I enjoyed every moment of the final run to the finish of the JKF50, smiling and still feeling strong.

Time: 7:45:14, way under my 8:00 goal time and not one faltered step all day.

As I have stated many times in the past, this is not a journey I could make alone. Kim was there for me through all the training and spot on, at every station doing everything I asked. My life partner is also my race partner and I carried her on my shoulder the whole way. This one was for you sweetie. Thank you for all you do.

And Coach Derrick, I hate it when you are right, but you were in everything you made me do for this! There is no way that I would have come close by myself. Now let’s go after that 100 miler. J

Some Final Stats

Time 7:45:14. Distance: 50.2 Miles. 71^st Overall. 3^rd AG. 2^nd Canadian.

Paces – 6:05/km, 5:29/km, 5:34/km

A few more pictures can be found here on our Zenfolio Site

JFK 50 Mile Pre Race

2011-11-16T12:52:00.002-05:00

So we head tomorrow down to Hagerstown, MA for the JFK50 this Saturday. It has been a roller coaster of a fall with but I think I am ready. I had some good speed / strength work through the summer and capped it off with a couple of 42+km runs and a couple of races to get me in the mood. Body is feeling good, no major pains, so basically what I am saying is there are no excuses. My goal is a simple sub-8:00 and I should have a good feel for where that will fall after the first 15.5miles coming off the Appalachian trail. If I fail anywhere it will because I am trying to push the pace and not focusing on nutrition. I am pretty nervous and excited for this, it ranks up there with the Boston Marathon in the history and prestige, it is a honour just to be able to participate. Hopefully Kim will be tweeting updates (if she figure's out that iPhone thingy).

JFK 50 Mile Race Entry Update

2011-07-13T08:13:00.002-04:00

Whew!!! Made it in. I knew it would be tight, but it looks like it sold out in the first 10 days. Thank goodness for Priority Mail. Anyhow here is the entry list, #288.

Oh and in other news I ran a 5km time trial on the weekend. I was hoping to come in under 20mins, but I had a miserable 4th km and that didn't happen. So I am now officially in Marathon training for Wineglass. Time to get serious on the diet.

Sulphur Springs 2010 after thoughts

2011-06-08T08:43:00.008-04:00

Just a couple of things that I didn't put in my report.

A woman past me about 3km into the 2nd loop, and as she went by said "I hope you don't mind me saying you have the most beautiful legs" - Just confirms what Kim has told me all these years :)
The mud was tough for sure, but it was a tacky mud, not the shoe sucking variety I found. It ended up being easier to run through the centre in most sections rather than skirting about it. I do feel sorry for those people trying to run the course in road shoes. Watching them slip and slide was painful. The LaSportiva Crosslites gripped like a studded tire.
What were those blue flowers in the woods? They were gorgeous, as was some of the forest sections.
As I said in my report, the course was hilly. Not crazy long climbs, but over the 20km loop very little flat so a lot of constant elevation changing. On that note, my quads were trashed after. I know I was running the downs hard and felt it at the end. Note for next year Derrick, back to wall sits
90% sure I will run the 100 mile there next year - Post race I am feeling pretty confident I can do it on that course, and makes for easy crewing for Kim.

Recovery is going well, energy is mostly back and runs are slowly coming back. Not pushing too much as there is no rush to. Loads of time till Wineglass still, and best to start that training 100%.

On a completely unrelated running note, we just bought a new/used car. A 2010 Toyota Yaris. Bought it for the great fuel efficiency and that it is an automatic so much easier for the kids to drive. We get it Saturday - Her name is BlueBerry.

Sulphur Springs 2011 – 50 Mile Race Report

2011-06-01T13:37:00.003-04:00

After finishing my first 50 mile race at Haliburton last year, I knew I had discovered a magical distance. As running for 10hrs and 50 miles gave me such a rush of accomplishment and satisfaction, I was itching to run another. So, I started laying plans for a spring 50 miler. However, if I was going to run another, there would be a purpose. For a number of years I have flirted with the idea of running the Granddaddy of 50 mile races, the JFK50. Thinking back to last year’s registration qualification times, I remembered seeing for 50+ yr old males the qualifying time needed for a 50 mile race was sub-9hrs, the goal had been set. I let Derrick know what I wanted to run, so then the question became where? I put my name in the lottery for the Bull Run Run, but was not picked; I thought of Seaton but having never run it and rumours that it was tougher than Haliburton had me re-thinking it, so I settled on Sulphur Springs, whose course record is very impressive so I knew it had to be the perfect race to attempt the 9 hour goal.

Fall, Winter, Spring training went well. Derrick had me focus on a lot of strength building, along with gym time and Physio to help correct some “weaknesses”. I managed most of my training uninjured, and had rediscovered some foot speed that I had lost. I did two pre-races; Chilly Dog, a 40km freezing rain snowshoe slush-fest and Seaton Trails, a 55km freezing rain mud-fest. Both races were tough outings, but I learned a lot about Gear, Mental, and Nutrition that I would not have discovered any other way. So, they were well worth it.

Leading up to Sulphur, my hopes for a 9 hour race were starting to wane, with all the rain, the normally fast and dry trail of Sulphur was becoming a slow, wet, slippery pathway. Still I never discounted the goal and headed to the race ready to do what it would take. My plan was simple: 4 loops with a 10min increase in time for each subsequent loop, so 2:00 / 2:10 / 2:20 / 2:30 for a total of 9:00.

Race morning dawned, cool, damp and foggy, but no rain thank goodness. I decided to go with a long sleeve shirt for the first loop and change after 20km. I set up two plastic totes just after the turnaround, one with my nutrition refills and another with equipment.

Race started quickly with a 400m that spread everyone out nicely before the right turn onto the trails. I settled into a comfortable pace, not really focusing on anything but trying to get a feel for what the trails were all about. After about 5kms, I was pretty confident that even though they were muddy and wet, when compared to my two previous races this year, they weren’t as tough. I found my pace a little quick, but also had the feeling that for the most part we were running downhill and having a little time in the bank is a good thing. I jumped on top of my nutrition from the start, something that Derrick had drilled into me. Things ticked along nicely with my pace just under my 6:00/km goal for the first loop. Heading into the last 7km, we met up with the 25km racers and the course started to get a little crowded, but nothing crazy. Still not knowing what the course was all about yet, I kept my pace up and when I hit the ridge at about 15km, I was still under my pace goal. Then guess what happened? The course headed downhill, w00t! More time in the bank as I made my way back to the aid station, on to the road and hit that ever so lovely 400m climb up to the turn around. Hit the turn, stopped at my totes to restock my Gels and Food, switched shirts, and headed back down the hill for the 2^nd loop. Done #1 in 1:55, nice, 5mins ahead.

On to loop 2, down the hill and into the trail. Now, I knew what I was in for and there was nothing surprising or overly challenging, just a nice trail of constant up and downs (I believe the net elevation change on the course description now). Feet were soaked, legs were muddy, body was just starting to feel the distance, and nutrition was ticking along nicely, just a day at the office. I was able to maintain a slightly faster pace than planned without pushing too hard. About ½ way though the loop, my Morton’s Neuroma on my right foot started acting up (it is a pain on the ball of the foot between the 2^nd and 3^rd toes). I tried various foot positions to help relieve some of the discomfort, and it would fade in and out. I had been having issues with it on and off for the past month, and I was figuring the wet shoes had compressed my metatarsal pads in my orthotics and I wasn’t getting the support that I needed. So I figured I would switch shoes at the end of the loop to get some relief. I found myself running across the ridge again, just ahead of goal pace (which I knew meant I could make up some more time on the downhill stretch). When I started on the descent, the strangest thing happened, the pain in my foot all but vanished. I could feel some lingering tenderness, but it felt mostly good. w00tx2!! Climbed the hill to the turn and chomped down some ginger as my stomach was starting to go a little south on me. Kim was there this time, looking quite fresh after her 10km race, restocked and NO shoe change out for Loop #3. 2:03 for the 2^nd loop, so 12mins ahead overall.

On a 4 loop race, the 3^rd loop is always the toughest, but knowing this I forced myself to keep my mental on and not think about where I was at, just push forward. I hit two major obstacles at this point. The thought of food was really starting to turn my stomach. Fortunately I could still stomach gels with water, but any real food touching my lips seemed to invoke a gag reflex. I had been ahead on my nutrition on the first two laps so I was confident that if I kept up the gels, I would have enough in the tank to get me to the finish without seriously bonking. The other issue was my right quad was really starting to give me grief for some reason; tight and sore. As with any race though, if it ain’t broke, run through it, and sure enough the pain in the quad eventually went away. Stomach on the other hand was a battle, but I was getting calories in me, and even better keeping them there. My pace was slowing as expected, but I was staying focused and still ahead of the laps goal pace. Finally I reached my favourite section, the Ridge and down to the aid station, opening the stride up a bit, power walk the final hill to the turn. Whew! 3 loops done, 1 to go. It was warming up so I decided to dump my shirt at this point, and food was useless to carry so I stripped off my zippered pouch from my waist pack. The less the better. On to loop #4, the final one. 2:11 for the 3^rd loop, so I had the 10min difference as I expected between the two loops, but I was ahead on goal time by over 20mins.

On a race like this I take nothing for granted. I bled minutes in Haliburton and knew how easy it was to lose time. With this in mind and knowing what the 1^st 5km of the loop was like, I decided to ”hammer” it as best I could. I figured the further I got, the less distance I would have to cover when I did start to slow. I was happy to see that after 60km I managed to cover the 5km in just over 30min. More of a buffer, 15kms to go and I was starting to feel confident that I could hit the sub-9hr goal. The next 10km were a mental and physical slug fest. I kept forward momentum, trying to actually run some of the final uphills, trying to save every second I could. I knew when I had made it to the Ridge Line that one last time it would be downhill to the finish and only a stupid mistake would screw things up. With about 10km left, I started to entertain a sub-8:30 time. Just as I was starting the final section up to the ridge line, I calculated that if I ran 7:00/min kms to the finish that I would break 8:30, it would be tough I knew but one final push. So then with 2km left, I hit 2hrs on my garmin for the loop. Excuse me, I thought how does that work? Based on my previous calculation, that didn’t make sense (math and running do not mix). So here I was with 2km and 20mins to cover the distance to run under 8:30. Ha, that was not going to be an issue, now it was time to push to the finish. I ran as much and as fast as I could, but in the end that final hill got me and I had to walk it. Still, once I crested the top, I started running again and finished strong and happy. Lap time 2:13 for a Total time for the 50 miles of 8:22. J A PB by 1:34.

Kim was there at the finish and I gave her the longest sweatiest hug. I was so happy and thrilled with how the DAY had unfolded. I was tired and sore, but I had far exceeded my goals and expectations, and stayed strong to the finish pushing the whole time and never loosing focus. We stood around and chatted with some people as I tried to let the Tylenol do its work and get some real food in me. Eventually, curiosity got the better of me and I wanted to know how I had placed. I was very surprised to find that not only had I placed 10^th overall (top 10 finish is always great), but I was also 1^st in my age group (50+). Well how about that! I received my first ever plaque, and yes I am still grinning.

Before the race, the JFK50 qualifications were posted and all I needed was a sub-10hrs this year. I knew that going in, but I had trained for the goal and was determined to do my best to reach it.

I am taking the time now to soak in everything and let my mind and body recover and renew before I start back training. I have a couple of goals left for the year and I know that with Kim at my side and Derrick in my corner, they will be reached – not going to be easy though, but what fun would that be? J

Re-Birth

2011-05-26T14:18:00.002-04:00

I know it is about time...

So things around here have been a little quiet but I am hoping as the summer progresses I will be a little more active with the Blog, I have a journey I want to track, but till then I have one BIG hurtle to get over. Sulphur Springs 50 miler.

So since last we spoke I have run a couple of times...let's see there was NYC Marathon with Kimber - where she ran her first marathon and nailed it....then there was the Chilly Dog 50k Slush-fest - when I DNF'd at 40km...and then the Seaton Trails 55km Mud/Freeze-fest...all of which were really training for this weekends 50mile at Sulphur Springs. The course will be wetter than I would have likes, but with the last couple of races, combined with last years Muddy Haliburton I would say I am ready. Not much to do but shut up and run.

I am looking forward to the weekend, and promise to post a race report when I am done....the report will start something like...MY goal for this race was simple, have fun and break 9 hours...tune in to see what happened.

We'll talk later....

2010 Army 1/2 Marathon

2010-09-20T07:32:00.002-04:00

This last Sunday the 3rd annual Canadian Army 5k and 1/2 Marathon races were held in Ottawa. The first year the race was held a couple of weeks after my 2nd 50km at Haliburton, so Kim and I took the conservative route and just ran the 5k race. Last year I was coming off my stress fracture and recovered off my Spafford pacing duties fairly well so we both competed in the 1/2 marathon, Kim running her 1/2 PB and me running a respectable 1:35.

This year it was a different beast. Kim registered to run it as a pre-NYC race and I bowed out because it was a week after Haliburton and I figured there is no way I could run even 5km a week later. Friday evening I did my first post Haliburton run with Kim and Strider, just an easy 20min. The first 10 mins were great, but after that my energy completely faded and my left Achilles flared up (damn shoes, different story). Saturday morning we went to pick up Kim's race kit and I must say I got caught up in the race fever. Kim was running this as a NYC practice race now, the injured soldiers, the beautiful day..so at the last minute I did something I have never done before and registered for the race.

Race day was perfect and Kim and I made it to the start as planned with about 2 minutes to spare. The plan was for Kim to run a 5:30/km for the first 10km and then run an 5:10'sh for the last 11km. Well, we started out behind the 1:50 pace bunny (thanks James) and Kim was feeling comfortable so we went with it. The race course was beautiful, winding down Sussex drive and through Rockcliffe for the first 1/2. Kim ran well right behind the 1:50 bunny, but faded a bit after about 8km, still we kept pretty even pacing and finished in 1:51:27. (we measure the course as 21.38 so pretty well a 1:50 for 21.1 :) ). It was a good practice for NYC and we worked out some good hydration and nutrition strategies. Well done sweetie.

Energy wise I felt good throughout the race, but my left Achilles was really getting annoyed with me and my right hip was tender, so still have some TLC and rehab to get through after Haliburton. Looking forward to a couple of weeks now of rolling, sticking and stretching. It felt good to run a nice steady 1/2 marathon though, and gives me a lot to build on for an fun NYC Marathon.

Haliburton 50mile Race Report – 2010

2010-09-15T07:37:00.012-04:00

Run 50miles? Run for 10 hours? Sounds crazy when you say it, but that is what I did last weekend and loved every second of it. The Haliburton Forest 50 mile was my "A" race of the year and it was my first attempt at the distance. I was a little nervous about the distance, but knew I had done the training and all I really needed to do was run a smart race and things would fall into place.

Preamble

Kim and I arrived at the Base Camp around 3:00pm Friday and got our tent and gear set up fairly quickly and settle in for a glass of wine and some snacks. It was our first time camping in more than 15 years.

Race morning arrived early (4:30), but we had slept reasonably well and felt ready to tackle the day. Pre-Race seemed a little rushed, but we made it for the walk to the start line right on time. Just as we started walking, we were asked if this was the way to the start line by a surprise guest - Derrick - who even though was not running had driven up to cheer, coach, crew, and pace. NOW I knew it was going to be a great day.

The Race (course map)

Start -> Normac Loop -> AS#2 (0-11)

This is really just a warmup. You start in the dark so most people are running with some sort of lamp. This is the most social part of the race as people shake out their legs and get into the groove for the day. From the start I was on top of my nutrition taking my first Gel at just 20min, and continuing to consume calories every 20min, and drinking, this was the plan for the day and I was determined to stay on schedule no mater how or where I was. I controlled my pace well and settled in to what I felt would be the rhythm for the day.

Coming into AS#2 I was met by the smiling faces of Derrick and Kim (my crew, support, paparazzi) for the day.

Swtiched my Nathan Speed 2 Belt for my UD Handheld, restocked with a couple of Gels and headed onward

AS#2 - AS#3 (11-15)

I find on the way out Normac Trail is really just a warmup, not too technical and tough, just gets you into the groove. Poachers trail is where the fun really begins. This really is my favourite part of the course. Deep woods, nice climbs, and technical enough to be challenging without being stupid. Not much to say about this section. There was some nice mud, but after Wakely I was ready for anything muddy and wet.

Kim was ready for me as AS#3 (as she was the whole day at every station-she rocked!) and I switched back to my Speed belt and chowed down some PB and J

AS#4 - AS#5 (15-24)

Both heading out and on the return this is the toughest section. It is a long way to the next aid station and there are some nasty climbs and technical sections you have to negotiate. Add to that the endless mud and beaver created stream and you have a challenging 9km run. I did negotiate Bens and Krista trail fairly uneventfully but as it always does it took a little wind out of my sail. I kept up with nutrition and hydration, and actually took an extra S!Cap just to be sure. It felt good to get to AS#5 and know that I had 16km left till the turn.

AS#5 - AS#6 (24-30)

Started heading into new territory now, trails I had never run (well in the light at least), so it was all new fun. After 25km and almost 3 hours of running I wouldn't say I was feeling fresh, but I was getting into the Ultra Groove. The first half of this section turned out to be quite technical with a couple of good little climbs then the "corduroy road" (buried logs) followed by a nice run out on a dirt/logging road. It was here that I finally caught up to and ran with Johnny into AS#6 (it was great to have company).

At AS#6 I had my only drop bag. In it I had a shirt change and my Nathan Hydration Pack. Thinking was that if Kim had difficulty finding either this or AS#7 at the turn, I would have enough water and nutrition to get me to the turn and back. I took a little time at AS#6 to change and have some sweet potato with yummy salt before heading out.

AS#6 - AS#7 (30-40)

Johnny had been quicker out of AS#6 and as such I was running by myself again. This section began with a nice trail section for a couple of kms before coming out onto sandy road. To be honest at this point I was starting to tire a bit. 20 miles done and another 30 to go. My achilles felt stiff, but nothing to serious and I had a strange stiffness on the outside of my right knee, aside from that I was ticking along. I was feeling the extra weight of the 1.5litres of water I had just strapped to my back and was starting to wonder the decision to switch. After a while I could see Johnny in ahead of me, and by the time we came off East Road on onto King James I had finally caught him again. This last 5kms to the turn was tough. Long climbs and descents, rollers and some pretty nasty mud. John and I chatted and cursed together. It was great to finally run into runners returning as it meant we were getting nearer to the turn. Both my hips were starting to ache a bit and I decided that if Kim had made it to AS#7 I was dropping the hydration pack and going back to my waist pack. Strange that I have trained with the Hydration pack all summer, but I was just not feeling it on the day. Kim was there, so off came the pack

After arriving at the AS#7 we still had a .5km out (to the turn) and back spur to do. Without my pack I felt light as air and it wasn't as mentally painful as it could have been. Returning back to AS#7 my wonderful Crew (aka Kim) had everything ready.

Hitting the turn +.5km coming back to AS#7 was a huge mental lift for me. True I had run almost a marathon, and still had almost a marathon to run, but I was on the return and from here I could count down to the finish. I knew the trails, I new the aid stations, and now it was just a matter of doing the work. It was starting to warm up so I opted at this point to loose my shirt, the less I had annoying me the better.

AS#7 - AS#6 (40-50)

Johnny had headed out again before me, but it didn't take long for me catch him. We slugged it out through the muck and hills until I pulled ahead and never ran with him again. I felt a little bad when I realized he was no longer with me, but everyone needs to run their own race and I knew he was dealing with what he needed to. I was really starting to feel the downhills as my hip flexors started to bark at me, so I was running the downhills a little cautiously and was quite happy to be back on the sand road. Here I started to try and open up the pace a bit and run a little faster. I was tired, but stretching the legs with a little longer turnover felt great. Off the sand road, back onto a short trail section and out to AS#6. Yeah! 50km done, the countdown had begun

AS#6 - AS#5 (50-56)

Okay, so this I had run last year when I paced Derrick. It was nice to run on the logging road again for a short while to stretch out the legs some more, hit the trail and kept focused on looking for the turn-around sign for the 50km folks. Once at the sign I knew I would have just 25km to the finish. Finally I came across the sign and my watch said I had been running for 6:20, 10 minutes ahead of where I had hoped to be. Out of the woods and another km into AS#5, at exactly 6:30.

AS#5 - AS#4 (56-65)

Well I can't say the wheels fell off at this point, but damn it took a long time to get to AS#4. I didn't feel that tired, walked the uphills, but still ran most of the flats and slow jogged the downs, but I think it ended up taking me almost 1:30 to cover the 9km. I is one of the best feelings to come out of Bens and do that little jog downhill to AS#4. Both Kim and Derrick were there smiling and as tired as I was at this point it was a huge lift to see them and know I had survived the toughest section and only had 15km to go.

AS#4 - AS#2 (65-69)

Back on to my favourite trail. Seemed a lot tougher heading back for some reason, more because of some of the wicked steep downhills than anything else. This section ends with a run across some planks of wood, so once you hit them you know you're almost out of the woods (in more ways than one).

AS#2 - AS#3 (69-74.5)

This is one toughest sections mentally on the course, whether you are doing the 50km, 50m, or 100m having to run up the road and turn on to Normac for the final loop, rather than to the finish is always hard. I adopted the suck-it-up attitude and when I had to make the turn said out loud - "okay let's get it done!" Normac was as it always is, a slug fest. One day I'll run this trail on a return, but not today. It was a run-walk-run-walk and push to that last ugly downhill to when you finally come out on to the road for the final 6.5km run to the finish. I still had my mental on and was looking forward to the road to see of I could actually run the rest of the way to the finish. My last 2, 50km races here this has always totally beaten me up, but today I was feeling like I had the power to run it home. I climbed the first little hill and then started running. Not fast but the turnover was there. I had decided a while before that running was faster than walking and if I could, no matter what I would will myself to run and get this finished as quickly as possible. Once again seeing AS#3 and Kim waiting for me was such a great feeling. The end was soon in sight and the job would be done.

AS#3 - AS#2 (74.5-78)

My plan was to run with my handheld until AS#2 and then drop it and push to the finish, but first I had 3.5km of nasty road to get through. Kim pulled up beside me in the car to cheer me and I told her when I get to the finish I wanted my Northface Fleece, Gatorade(lesson from Wakely), and two Tylenol, I was hurting. I managed to run the whole distance, except for one hill that I just HAD to walk up. Drank almost my full bottle of water before AS#2.

AS#2 - AS#1(finish) (78-80)

So this was it 9:46 into the race, just under 2km to go and I now had a goal - break 10 hours. Before this I refused to set a goal other than to finish, but now I figured I really couldn't screw too much up, one thing stood in my way, the hill coming up to the final turn. Anyone who has run this race knows how tough this hill is especially after running up it the first time to loop into Normac. I refused to walk any of it. I focused on form and tempo and remembered those up hill repeats and just climbed the bastard; made it to the top turned the corner for home and there is a one little climb left - damn you! Still made it to the top, running, and then it was the final stretch home. I picked up the pace as best I could, and hammered. I have no idea how fast I was running, but it felt like I was flying, problem was the finish line didn't seem to get any closer for a long time. 9:53 - come on, come on. There is the finish line - run HARD. Cross the line screaming feeling amazingly good. In my last 2 50kms I have felt like I crawled over this finish line, today after 50miles I flew over it. What a great feeling.

Post race and conclusion

I ran this race smarter than any I have ever run. I ate/consumed calories every 20mins (Gels, Bars, PB+J, Chia/Honey, AS food) drank nothing but water (but a lot), S!caps every hour + 1. Never pushed the pace until the end. Ran in my LaSportiva Raptors and had zero foot issued, even with the mud and water. It was a perfect race, and I loved the distance. Plan now is to run a few more 50mile races maybe 100km over the next two years and then come back to Haliburton in 2012 to take on the 100mile (looking for pacers already).

Special thanks and love to Kimberley who did an amazing job at not only crewing and supporting me perfectly through the day, but also took all the pictures, so I would have a wonderful photo diary of the day. Also, Derrick who trained me, coached me, listened to my whines, and then made the trek to show his support to all the runners. You both were critical in the way the day turned out.

Passed the Test and Ran some more.

2010-08-23T09:54:00.004-04:00

Three weeks now to Haliburton and I am right where I need to be, I think! This past week I did have a scare with my achilles flaring up, which hasn't happened in almost 6 months. Still not sure what caused it, but with some timely Graston and Zanagen it seems to be under control.

This past weekend was a huge training weekend, probably the biggest I have ever put in. Saturday I participated in the Final test that is the IROQUOIA TRAIL TEST. Plan for this was to run it as a easy training run to focus on Hydration and Nutrition for Haliburton in a race environment. Even though my time doesn't reflect it, I truly ran well within myself up until maybe the last 4km where I decided to kick up the pace a bit. I finished feeling like I had so much left in the tank, and after the miserable end to Wakely got a real positive boost from the race. Kim did another amazing job at picture taking, including putting together quite the montage of my finish.

After ITT, Kim and I had to hustle it back to pick up Strider, so the drive was a little painful as the Glutes and TFL were wanting a little stretching and to not be sat on so much. Sunday morning I met up with Heather and Brian at the Cataraqui trail/Chaffey's locks road intersection. I ran with Brian for an out and back 32km. Beautiful trail and prefect for my tired legs. We ran the return 16km, 3min faster than the out, and ran it non-stop. For me this was a great survival run, where you pick that pace that you feel you can hold forever and keep going. I felt no worse at the end of the run that I did at the beginning, which is huge.

The week ended with 11:45 of training. Well over a hour longer than I have ever done. Feeling a little tired and sore today, but non the worse for wear everything considering. So now is the time to be really smart, lots of TLC and make sure not to screw anything up. 50 miles is less than 21 days away

No more yucky taste

2010-07-30T08:13:00.002-04:00

After suffering through the awful taste of purification tablets at Wakely, and knowing that as I head towards 100 miles I'll need a little more water, I purchased one of these

Logic being that not only could we use this for water on runs, but also when we are travelling so we don't get runs from water.

Recovery is going well from Wakely. Only sore spot is the top of my left ankle for some reason, but I have an appointment with my Steve at In Balance Chiropractic at lunch today so that should all be resolved.

6 Weeks till Haliburton - Yikes!

Damn Wakely Dam 2010 Race Report

2010-07-27T14:47:00.007-04:00

The title on my blog says “Training to find the edge”. This phrase was coined from a comment a friend of mine made on my race report from Moab. It stuck with me because I believe it defines us runners. We are always training to best our last performance, whether it is time, distance, terrain, or environmental conditions, always challenging ourselves. Then there are the times when you push yourself to that limit you didn’t even know you had in you and you go beyond. It is then that you find that new edge, that new barrier, and in doing so, learn so much about yourself.

My goal for this fall is to compete and complete my first 50mile race. So, to prepare for this, Derrick recommended racing the Damn Wakely Dam Ultra. To quickly summarize this race, it is a point-to-point, self supported, 32.5mile trail race through some of the wildest parts of the Adirondack Park. There is a very limited field which is made even smaller by the fact that previous years participants have first rights to registration. I put my name into the lottery and was fortunate to be one of the chosen few.

Training went well and I was pretty confident in my fitness going into the race. I had, or thought that I had, a pretty good handle on my gear and nutrition – with no support on the course, there was no backup if anything went wrong.

Kim and I drove into Piseco, NY late Friday afternoon in an absolute downpour. If there were any chances of the trail being dry, they were washed away by the rain that fell that afternoon. The one positive was that for now the temperature had dropped, but still they were calling for a high of 90F (32C) for Saturday.

Pre-race meet up and activities went perfectly -> handing out of race numbers, group photo, quick briefing by RDJim, (including the announcement that it would be the last year, for him holding this event, so sad), and final march to the starting line/trail head. After a short time gathering around, we were off into the great unknown ahead.

First impressions right from the start - this trail feels old, seldom travelled, but not over grown, a very special place. Second impressions - damn that IS shoe sucking mud, watch out for that rock/root/fallen tree, does this trail not go in a straight line, EVER! If you were to try to picture the perfect dense wooded, technical trail, this would be it.

Things ticked along nicely for the first 4 miles, I kept my pace under control, not being pulled by the rabbits and just did the work. I drank when I was supposed to, fuelled with Gels, re-filled one of my bottles at the first stream and everything was ticking along nicely. It did start to dawn on me at this point just how unrelenting the trail was; there were no breaks, no time to cruise and relax or get into any sort of rhythm as it was constantly changing trail and terrain.
Every time I thought that I could finally get into any sort of steady pace, there was another mud pit to tip toe through, or tree to climb over, or stream to cross, or (as Sara described them) slippery-like-no-other-surface-on-Planet-Earth boardwalks. But, it was all part of the game, so on I pressed.

I arrived at the half-way point feeling pretty good, but getting tired from the obstacle course I had been running for the last 3+ hours. I had been having some minor stomach issues for the last hour, but nothing too bad and with some candied ginger I had been able to keep it under control, but I was slowly losing that battle. The combination of the Gels, Blocks, and Water Purification Tabs was starting to take its’ toll. I pressed on, anticipating the final 3rd of the course where it supposedly became more runnable.

When I hit what I thought was the start of the last 3rd I was actually able to run for a stretch of about 200m until I hit was must have been the 40th mud patch and was forced back to the same old pace. So I wouldn't say the wheels fell off at this point, but the tire was definitely leaking. I was starting to feel that if I kept drinking any more purified eLoad or chewing another block that I would be sick so I decided to keep things under control by sticking with the water in my hydration pack and gels. Then, on a nice steady downhill it hit me, my hamstrings were starting to cramp a little – crap I had not kept up on my S!Caps, stupid! Reached into my little pocket, and they were gone – must have fallen out on the course. Just thought at this point, I’m screwed. My tire was leaking and I lost my patch kit. As it was hot, I was sweating like crazyand I had two hours to go with nothing but water and a couple of gels, it was time to go into survival mode. I slowed my pace a little, started walking when I felt a cramp coming on, drank what I had and kept moving forward. What I found amazingly encouraging was that after over 5 hours on the course, even with all this I was feeling pretty good. Sure I was bonking and cramping, but mentally still so much in the game. I knew what I had to do to get to the finish and just did it. There was never the thought of wanting to quit, or second guessing being out here, the mind was telling the body what to do and would not accept any excuses.

The relief that I thought I would feel exiting the trail on the road for the final 1.5 mile just did not happen. I was in a zone of pushing the body to the finish and until I crossed that damn dam, I would not relax. Finally there it was, finished in 6:34 of muddy, sweaty hell.

I stripped off my belt, pack, and shirt. While I had stopped running, I still couldn’t catch my breath. I was walking around is a semi-haze trying to recover but couldn’t. Walked into the lake to cool off, but I still felt out of breath like I was still running on the course, this was new! Finally sitting down it hit me – Gatorade – I need to get electrolytes. Finally after a couple of bottles, my breathing relaxed and my fog lifted. First time I have ever been that depleted, and you know you are when your ab muscles are cramping.

The race was tough, but fair and I would love the have the chance to come back to run it again, and give it a good smack down. This was an amazing event that I feel honored to be included in. On the back of this years shirt is the name of every person who had run the Wakely Dam, and there are only 250 names for the 10 years. This shows in the days of 25,000+ entrants in the big road marathon, what a small and unique this race is, and how few have had the joy to run the Northville Placid Trail.

The edge found at Wakely is one I have to be learn to be careful with; if you learn to mentally push through a physical limitation you also have to learn to take those physical cues and know what they mean. In hindsight, I was getting dangerously close to something more physically serious at the end. I wish I could report more on the trail; what this section was like, this lake, stream crossing, climb, descent, points of interest, but to be honest I don’t really remember. I was so focused on not falling on my face or doing something stupid that all I was thinking about was getting to the finish.

Finally the thanks – Kimberley my pre-race, post-race, life-long crew chief, none of this would be worth it or possible without you. Derrick, you trained me well, I hope I didn’t disappoint. And RDJim for inviting me to the dance, it was a great ride

Oh and Kimberley is also my official race photographer and her skills are really improving. HERE is a link to the pictures from the race

Final results were 32.5miles, 6:34, 11th overall

Cheers,
David

Wakely Dam - T minus 8 days

2010-07-16T07:40:00.005-04:00

I am into the home stretch now before the Wakely Dam Ultra on July 24th. Training has gone very well and I think I am in a good place and good shape to tackle this race. Derrick has lead me through some solid weeks of training, and I have managed to remain, for the most part, injury free. My weight is down almost 10lbs since Boston and I feel I have done as much as I could in preparation for this race.

Seeing Wakely is a self supported race, dialing in equipment, nutrition, and hydration has been one of the puzzles. Without any aid stations or support of any kind there is a fine line between having too much and too little, especially with the heat and humidity of the summer we are having. All the training in the world will do you no good if you become dehydrated or start cramping with 10km to go, it is a long walk to the finish.

So from Bottom to Top here is a list of the gear that I hope will get me to the finish.

LaSportiva Crosslites - I was originally going to run in the Raptors but I am hoping to run this race fairly hard and the Crosslites are a good choice for both speed and support.
Darn Tough Merino Wool Socks - Light, solid fit, breathable and wool. A great thing to have between you and your shoe
Sugoi 42k Short - I usually race in a longer short, but after last weekends long run where my shorts got soaked from the sweat after a couple of hours, I decided I wanted something a little more minimal. These are really as close as you can get to wearing nothing :)
LaSportiva/SHA Tech Tee - Light & thin and very simplistic, and I have to support the guy who got me here.
Headsweat Go Hat - I usually prefer running with a buff, but this summer I have found a great relationship with this hat, and it helps to keep the deer flies away. Note, must be worn backwards, of course.
Nathan HPL#008 - 1.5 liters of water, hoping this is all I'll need for just water. Great fit, and since I was training with a pack for most of my snowshoeing last winter, this was an easy transition, it has in effect become part of me.
Nathan Speed 2 Belt - The second part of the hydration, this will be for my electrolytes. Plan is to refill and sterilize these along the way and use for mixing my electrolyte drink. I am figuring I will need to refill each bottle twice.
EFS Liquid Shot - Made by First Endurance, I have been very pleased in training with this product, and I am really liking the Shot bottle and not having to deal with little packages. That said I will still have a couple of my Gu Vanilla as backup.
Gu Chomps - a new product I started with this year as a supplement to Gels. Easy to chew and don't stick to my teeth.
eLoad - My "go to" electrolyte drink for the last 3 years. If it ain't broke!
S!Caps - A great electrolyte companion to eLoad and Gels, really important with these hot and humid days we have been having. 1 an hour does you good.
Guayaki Energy Shot - None of the supplements I am using contain caffeine and I was looking for a little pick-me-up. I have been very impressed with the Guayaki products and the energy shots give you a nice perk up without the caffeine buzz or crash.
Candied Ginger - another new addition, a small piece of this when your stomach seems to be turning on you seems to do wonders for settling everything down.

Tomorrow will be my last run of any significance, just an easy 1:30, but will be running fully equipped to make sure I have everything in it's place and every place has a thing.

Weekend Activities & Festivities

2010-06-28T09:37:00.005-04:00

Training for Wakely is ticking along quite well. Last week was really encouraging coming off an almost 4 hour run on the Saturday, I seemed to recover well and hit my workouts for the week. This past weekend was a little of a push with two races on Saturday and a 3 hour run Sunday.

Yup 2 races, one day. Smart? I'll let you know in a couple of days.

Saturday A.M. - Jog the Bog.

This was a small key local fun race organized by a guy (James) on Running Mania. About 20 people showed up for the event, and it was a great opportunity for Strider to run his first race. We ended up coming in 3rd and he beat me by a nose.

More Pictures Here

Saturday P.M. - Kilt Run (Perth)

I had mentioned back in January that Kim and I had registered for this event. It was an attempt at setting the world record for the largest number of participants wearing Kilts, and by the turn out they were more than successful. Our plan was to run a fairly relaxed run, but once the gun (and it was quite the loud gun) went off, Kim was in full race mode. We had a great time and with a strong finishing push Kim secured 2nd in her age group (which unfortunately we did not find out about till we got home) and like Strider, beat me by a nose. Just wasn't my day.

More Pics Here

Sunday A.M.

3 hour run on the Gatineau Trails. My left calf is quite stiff from running in my Vibrams at the Bog Jog, but even though I was dead tired Saturday night I got through the 3 hours feeling fairly strong. Really noticing some good strength coming back in my downhills.

Sunday Afternoon.

England was eliminated from the World Cup by Germany. As disappointing as this is, England has not had the best tournament and Germany was the much better team. I'll continue to watch and root for Germany, but starting this Saturday is the Tour de France, so I may be a little distracted.

Sunday P.M.

Taking a note from Derrick's post about Sweet Tater Pepper I just had to give them a try. My version was; I microwaved the sweet potatoes, scooped out the inners into a bowl. Added Garlic, diced up hot peppers, shredded cheese, cinnamon, salt and pepper, mashed and mixed it all together and stuffed into Sweet Peppers. Grilled on top rack of the BBQ for about 25mins. Awesomely delicious. Nice Cab/Merlot on the side.

Heading into a hard week of training as things start to peak before taper. Feeling good about things, and the only real niggle it the silly tight left calf.

Happy 1st Birthday Strider.

2010-06-14T13:10:00.002-04:00

I can't believe our little puppy is a year old today. I can't remember what it was like without Strider in our lives, but again it feels like just yesterday when we brought him home. He is a great buddy to all of us, and loves each of us equally. He is turning into a great running partner, and did his longest run of 1:00 and 10.75km last week. Birthday hugs and slopping kisses to you my friend

Picking him up at the Breader.

Chillin together last night

So this week in training was a recovery week. Strange that I have been more tired and sore than in previous weeks. Trust in the coach! Anyhow total for the week was a respectable 6:38, that included running the Beaver chase race with Graham. I am proud of him for running it, but I don't think he enjoyed it that much.

Vice for the week.

and why is the Flake Bar the vice for the week? Well it is British, and the World Cup has started, so we must do our part.

So key run for this week is Saturday, so all roads lead to that training run this week. Lots of sleep and foam roller will the the prescription for the week

Happy Father's Day to my Fellow Dads.

Weekly Summary May 31 - June 6

2010-06-07T13:41:00.004-04:00

Quick Update.

7 weeks to Wakely! I think I can now officially start the count down, but I am in no rush for it to get there, I want to enjoy the first 7 weeks of summer, and I still have some serious work to do before then.

This past week of training was a huge confidence and strength builder, for the first time since before Pittsfield I am starting to feel real positive on where I am...but there is cautionary tale in this too. I was starting to feel the first signs of over training; I was not sleeping well and felt irritable, but for no apparent reason. Home life has been hectic and training steadily increasing, so not surprising . Last week when Derrick sent me my workouts for the week he told me that this week would be a recovery week. Wow, body and coach were in sync and knowing that I had a recovery ahead of me I knew I could push the week a little harder and have the time to recoup. Final total for the week was 9:27, which include a couple of small doubles, one strength in the park again, and an awesome back-to-back weekend.

The weekend was a true highlight. Saturday I ran 3:00, randomly meeting up with my old trail partner Eric (he was running with his friend Marc), on some back trail. Great time as the 3 of us ran for a good 1:30 together. Sunday Kim and I ran 2:15 in the rain on some really nice trails, with a quick stop at Herridge Cabin at about the 1/2 way mark. Total distance for the 5:15 was 49.2km with about 7,000ft of climbing. My hill strength has carried over from Pittsfield nicely, just need to focus a little on some downhills.

Weekly Summary May 24 - May 30

2010-05-31T13:29:00.005-04:00

Good news this week was no evil food managed to upset my diet. I already confessed the Vickies and Hummus so that doesn't count. Another nice little increase in training time again, breaking the 8 hour mark with a total of 8:06, with a couple of good double days. There were few very nice highlights to the week.

1) Friday I had scheduled a 20min FF run followed by a strength workout. So I brought a Yoga mat I keep in my office for stretching on, did the FF run in the beautiful sunshine and then strength outdoors in the park. Beautiful. A bunch of people from work had all gone out for lunch and here I was running and exercising, guess where I preferred to be.

2) The weekend was the NCM race weekend here in Ottawa. Saturday evening Kim and Graham both ran the 10km race. This was Graham's first ever 10km race, and even though he would disagree he did really well. He was running strong until the 8km mark where he got a cramp and had to walk. The 8km mark is the tough point of a 10km race and he got to experience it first had. At least he is not giving up and may do a couple of other races (shorter) in the next few weeks. Kim cruised in, in 48mins. 30 secs over he BP, but she wasn't really pushing. She is getting stronger everyday.

3)Puppy Strider ran 6 days straight. With Kim and my schedule for the week it just worked out that for his morning walks they had to be easy runs. Nothing too long, 20-45 mins, but still he is developing a good base.

4) Sunday was a 3:30 run on some nice technical hilly trails in the Gats. It was an good test of nutrition and gear for Wakely. I kept my pace under control, so the distance wasn't that spectacular, but did get a lot of climbing in. Well I can quite honestly say that the caterpillar issue on the trails is pretty well a non-issue. I had visions of running and crunching caterpillars under my shoes for 3.5 hours. Don't think I stepped on one and only saw about 3 on the trail and had to brush 1 off my shoulder once. You can hear them munching away on the leaves, and there are bits of leaves on a lot of the trails, but not nearly has horrific as I had imagined it might be.

So this week is coming along well and will be a busy weekend, but everything is holding together well. Kim and I are being faithful with our Sauna routine and nutrition.

Weekly Summary May 17 - May 23

2010-05-27T10:23:00.002-04:00

Figured I better get this posted before the end of the week. Busy times. So another week in the books and another good week where runs went as planned, stayed injury free (mostly), but unfortunately slipped on the diet a bit.

Total for the week was 7:24, so just a little over last weeks total. Highlight of the week was a 2:48 run on Saturday, on some pretty knarly trails in parts. So the diet was doing well until I heard the call of the M&M's from the freezer. What were they doing there? Well Kim thought it would be a good idea to have some for Kingston a couple weeks back and the leftovers we would save if we went out to a movie in the future. Ha! They lasted almost a week. Evil things. Then on Monday (technically this week), we broke out the Mrs Vickie's Crinkle Cuts and Hummus, Yum.

So for Saturday's run I was suppose to run on easy trail, and because of time constraints (I was out at 5:55 in the morning) I decided to run on the Trillium Woods trails close to home. Now these aren't the longest trails and I HATE running loops, so I decided to run one of the longer 7km sections (outback) as part of it. Foolish. I had forgotten how nasty this trail was. About 3km in I tripped on my right foot and jammed my left ankle. Nothing too serious but a wakeup call for sure. Finished the run, but I was dead at the end. That super technical stuff can really tire you out even without adding any significant hills.

Highlight of this week will be cheering at the NCM 10KM as Graham runs his first 10km, and Kim will be his official pacer (if it is cool to run with mom). Sunday I hope to get in 3:30 on the trails in the Gatineau Park with all the Caterpillars falling from the trees. Yuk!

Infrared Sauna

2010-05-21T07:38:00.003-04:00

About 2 1/2 years ago I was flipping through a Get Out There Magazine and noticed an add for something called an Infrared Sauna. The advertisement was promoting the Sauna as an athlete recovery device, that also helps with injury prevention and rehabilitation. I was just about to start my training cycle to prepare for my first Boston, and as all runners had suffered a few injury set backs, this really peaked my interest. Also who doesn't enjoy the feeling of a good sweat in a sauna. So Kim and I hit the internet and started to do a little research on these Infrared Saunas. What we discovered really surprised us. I won't repeat all the facts that are repeated in a number of different sites, you can Google those, but here is a quick list of the highlighted benifits.

Weight Loss
Better Circulation and Increased Energy
Cardiovascular Health
Speed Recovery from Injuries
Detoxification
Improved Immune System
Improves your strength and vitality
Relieves pain (joint pain, sore muscles, arthritis)
Combats cancer causing environmental causes

I encourage you to do a little research into these wonderful devices. One word of advice if you are looking for one is to purchase is to look at Carbon vs Ceramic heaters. The Carbon ones provide much better Infrared penetration.

Kim and I didn't spend too much time in it last year, we got lazy, but are back at it with a vengeance now. Anything we can do for Wakely, NYC, and longer happier lives.

Weekly Summary May 10 - May 16

2010-05-19T08:13:00.002-04:00

Seems like forever since I posted a weekly summary but since we are now in full on training for Wakely and Haliburton it is time to get both serious and accountable. I seemed to have recovered both physically and mentally from Pittsfield and Boston and all ready to get serious again. Really looking forward to some nice longer training cycles and building on the strength I gained over the winter. Also one of my main focuses will be diet. Kim and I have both found our weight slipping up and those nasty M&M peanuts getting the better of us.

Total training time for the week was 7:17, with quite the mixed bag of activities.

Mon: Noon 30min Elliptical

Tues: PM 70min, including Beaver Chase see Perfect Evening

Wed: Noon 30min on grass in my Nike Free 5.0

Thu: AM 64min - Great early morning run in the Trillium woods

Fri: Rest

Sat: 5Peaks Kingston 2hr19min - What can I tell you, a perfect race day by an awesome RD and his crew. A million thanks to Derrick, Sara and all the volunteers that made this race happen. I actually ran the Enduro course as a warmup and then paced Kim through her race, followed it up with a nice easy cooldown. I really wanted to focus more on the training mile than speed for the day so being able to run the enduro course twice was great. A really fun trail (some how I ended up 2nd in my AG too. What a hoot)

Sun: 61min - Kim and I stopped at the Little Cataraqui Creek Conservation Area on our way out of Kingston Sunday morning. What a wonderful spot, just north of the 401 for a run. If you are ever in the Kingston area I would highly recommend checking it out.

We are having a busy week at home and work and heading towards the weekend it is not getting any easier, but we are hoping Monday will be a PJ day at home, butt on couch with coffee.

Perfect Evening

2010-05-12T14:50:00.004-04:00

Last night was the first of four races that is part of the Beaver Chase series that Kim and I enjoy participating in each year. As we both had to do the same warm-up and cool-down we figured it was easiest to actually run to and from the race. Kim got home from work, changed, I brought a Backpack with everything we would need and off we went. The run to the race was nice and easy, we registered, chatted with some old and new friends and headed out to do our strides and finish our warm-up. The evening was perfect, overcast with a slight breeze, cool, but such that you still felt comfortable in shorts. We hovered around the start area, talking with more acquaintances, many we hadn’t seen since last August at last year’s final race. We both had a guideline of race pace from Derrick that in all seriousness we were planning on following. So the race started with the typical – “Go!” and off we went. I fell into my stride fairly quickly and noted that I was way faster than goal pace, but cleared most of the initial crowd and settled in. I was focusing on my average overall pace and up to the half way I was running a fairly relaxed 4:20/km so I figured I’d step it up just a bit. A short while later we had to run an out and back section, coming back I passed Kim, grinning like the Cheshire Cat because she too was running faster than Coaches Pace, and feeling great. I passed one other guy and headed for home finishing off the last few hundred meters feeling better than I have at any previous BC races. My final time was 22:40 for the 5.4km route and I felt like I wasn’t straining at all through the race. Almost exactly 3 mins later Kim came sprinting in passing a young kid that has been her nemesis at previous races. Both of us way exceeded our expectations for the night and felt great and had a good time doing it. We chatted and cheered for a while and finally grabbed the backpack and headed home for our cool down. The entire run home we were replaying the race to each other, laughing and glowing. As soon as we got home, we grabbed a bite to eat and then both of grabbed our Laptops to upload our race data, and stood back waiting for Derrick to yell at us for misbehaving.

So I recount this story with the title because last night it was great to be a running couple. From the time we headed out to the time, really we went to bed, it was all about running and each other. We supported each other, kept each other company, fed of each other, celebrated together and just had a blast doing one of the things we love the most. What makes it even more special, was the day before we celebrated our 19^th wedding anniversary. When you think about being married to your life long partner and friend, nights like last night are truly what it is all about. Thanks my love, can’t wait for the run on the beach in Barbados for our 20^th.

2010 Plan Redeux

2010-04-15T08:51:00.007-04:00

So I think I have finalize my plans for runs and races for 2010. I like to have a pretty solid schedule as it really helps with training plans, allowing for peaks and valleys, but it also lets us schedule holidays and finances.

So here we go.

Boston Marathon - If I only run one road marathon a year, this will be it. I love Boston; the course, the city, the people, the history, the vibe. I am really looking forward to this weekend heading back. My main goal is to re-qualify for 2011, and as I am turning 50 this year that means a 3:35:59. Should be quite doable, my real goal is 3:27:27 (4:55/km) but this is a Marathon and nothing is ever guaranteed.

Beaver Chase Series - This is small local race run once a month, Tuesday evenings, for May-Aug. It is a very low key event where people of all shapes and sizes, ages and abilities show up. No pressure - just running fun. Good chance to work in a little tempo run and some fun socializing.

5-Peaks Kingston - Hey it is Derrick and Sara's race and part of the SHA running series, I have to participate. However this will not be a race effort race. I am hoping to be able to run the course once prior to the race and then run the race with Kim leading her for a nice tempo effort. I loved the race course last year, even in the mud. It is a great start of season race, not too technical with a lot of climbing, but gets the dust off your trail legs to get you ready for a good strong season.

Wakely Dam - Derrick pointed me to this race and as soon as I read about it I knew it was for me. I made in into the lottery just in time and I was fortunate to be picked. Wakely Dam is a 52.5km trail race, unique in that it is a point to point with no support. You are required to carry all you'll need, and there is no DNF'ing as there is no way off the course except the finish line. This race lines up great for me and I feel that I should be able to race this well. So stoked for it.

ITT - Anyone who does trail races in Ontario knows about ITT. The IROQUOIA TRAIL TEST is the one trail race that had brought so many people over to the Dark side known as Ultras. It's rocky, technical, ankle twisting, stream crossing course has taken it's toll on numerous novices who thought that trail running was just like running roads with a little tree cover. This will be the last year for ITT and therefore a must do for everyone. I was fortunate to be the first to register, love being #001, even if it is only a Bib.

HF50 - So no 100miler for this guy at Haliburton this year. I was previously caught up in the post Rock and Ice cancellation funk, and thought I HAD to do something big this year. I wizened up to the fact that there is no way I'd be able to compete/complete a 100 miler this September and still be in good enough shape to run NYC. So I have smartly changed the plan to run my first 50miler and enjoy all that is Haliburton. This will also be Kim's first forte in the Forest. oh me oh my ...

NYC Marathon - Kim's BIG show in the BIG City. So can't wait for this. I have been keen to run NYC for 4 years, loosing the lottery and finally getting in, and now being able to pace Kim to her first Marathon, it will be an amazing day.

So I thinks that covers off the year. For 2011, we will see, but I am really liking the idea of Alaska in February.

That's it till after Boston, and after that I hope to be back to blogging a little more frequently with at very least my weekly summary's.

Beantown Bound.

Pittsfield Snow Shoe Marathon

2010-03-09T10:17:00.003-05:00

This past weekend, I participated in the Pittsfield Snow Shoe Marathon. Before I delve into the details of the race, I’d like to throw out a couple of BIG thank you’s.

First to Andy Weinberg, gracious host and race director. Andy greets and treats everyone as a guest in his house and then sends you out to challenge you in ways you that make you smile and cry. Whether you are running 100 miles, doing the Winter Death Race or running one of the 3 main distance races, you were treated with both respect and admiration.

Second, thank you to Derrick Spafford. When I decided to take on the challenge of running a Marathon in snowshoes, I knew that there was no way that I’d be able to train for it myself. There are no cookie cutter programs out there to train for this kind of beast. I enlisted Derrick’s coaching services and was amazed at what he was able to pull out of me. Week after week, he penciled workouts that I’d looked at and balked thinking there is no way I could pull it off. But, week after week, I completed everything he threw at me while getting stronger and staying injury free; the perfect one-two combo.

Kim and I drove down to Pittsfield on Friday arriving early so we could unpack and relax a bit before the race. The drive was under gorgeous sunshine, but we noticed that there was quite the absence of snow. Andy had assured us that there were at least a couple of feet of snow on the mountain and fortunately he was correct. We stayed at a charming Bed and Breakfast in the heart of Pittsfield (pop. 350), where we were treated to a wonderful Italian dinner on the Friday night.

Race day dawned clear and bright with perfect blue skies and wonderfully perfect temperature. We went through our well practiced pre-race routine, and being only ½ a mile from the start, we could take our time. We lugged our Rubbermaid tote with all my “aid station” gear and nutrition to the race site, got setup in a good location and then watched some of the Death Race participants. Some of the “tasks” that were in the progress were: coming from their dunk in an icy pond; building a wheel barrow to carry wood up the mountain; and wrestling the US 4 times National 190lb champion.

We listened to the pre-race briefing and then Andy started the countdown. Then, we scrambled to get ready and when the race started, we were lucky to find ourselves close to the front so we managed to avoid a lot of the congestion. The race was a 6.55 mile loop that had to be completed 4 times for the marathon. A loop was simply put - a run up to the top of one of the surrounding hills/mountains (1,900 feet up) and back down; the top was almost exactly half way.

Loop 1

Starting close to the front, it was easy to get into pace without being clogged up or having to pass. The first ½ km was nice and wide, flat or downhill so everyone moved out fairly quickly. We crossed a small bridge and then hit the single track trails what we would be on for the next 9kms. The overnight temperature had been below freezing so the snow was still pretty firm. This made for fairly easy footing and the first climb went smoothly. The climb to the top is a combination of switch backs with 3 (I think it was 3) long straight steep climbs. The run back down the mountain was almost identical to the climb, a few really steep descents with a number of undulating switch backs straight through to the bottom where you crossed back over the bridge, looping back to the start. I was running close to one other guy for most of the first loop so the pace was solid, but not too fast. I had an arbitrary goal of trying to run each loop in 1:15 based on what I thought the course was like and came in from the first loop at 1:16. I was pretty pleased, but I also knew that I wouldn’t be able to hold that for the entire race as it was quite a bit more climbing than I had anticipated. I quickly downed a small bottle of e-load, switched out my water bottle and headed back out for Loop 2

Loop 2

As soon as I hit the single track, I knew this was going to be tougher. The sun was strong and it was warming up. The snow that had been firm earlier was starting to soften and the shoeing was getting a little more challenging. I hadn’t run in this kind of snow before. The best way I can describe it is slippery; the cleats could dig into the snow but because it was loose, they didn’t have a lot of sideways grip which meant that you really had to engage the hips and core to keep a straight line. Overall this loop went well, I did slow a bit but climbed fairly smoothly, kept the pace controlled on the down hill and finished the loop in about 1:22. Kim had finished her race (single loop and came in 4^th overall. awesome) and was waiting for me. Here I decided that it was getting too warm for long sleeves, so spent the time to change shirts, drank my e-load/Chia mix, switched bottles and back out again. Things were starting to “tickle”. J

Loop 3

This I knew was going to be the toughest. Loop 3 is the no-mans-land loop and it is all about keeping it together mentally. On the climb up I was slowing, the snow and race was starting to takes it toll so I focused on conserving my energy on each climb and running at a more controlled pace. On the last of the 3 steep climbs, my left calf muscle really started to ache, not cramp just get really sore. After I crested the top and started descending, I started to get sharp pains in both my hip flexors. Time for that mental to start working. I kept my descent pace under control hoping to relieve some of the tenderness, but also trying to get my mind into a positive zone. I thought of how great it would be to just stop after this loop, how I really hated putting my body through this kind of torture and how comfy the couch would be right now. Mental was losing, but the whole time I kept running and kept moving forward at a pretty solid pace. Finished this loop in 1:30; slower, but not a huge decrease in time considering the changing snow and physical conditions. I was pleased to get that one behind me, and spent very little time at my aid tote, just wanting to get out to face the final climb.

Loop 4

This was the countdown loop. I finally let myself count down the kms to the end. It was a great mental game and as each clicked by, I knew it would be my last time through here. The pains were still there, but mentally pushed to the back as I focused on clicking off that next km and having a drink of water after each which was my reward. As the snow was getting softer, it really felt like I was slogging at times, but my pace was still fairly strong and I kept with the forward momentum. When I crested the top for the last time, I stopped to refill my water bottle so I wouldn't run out of rewards ‘til the finish. My descent on this last loop felt faster and more controlled than the 3^rd loop and after hitting the bottom and the final km to the finish, I still had a spring in my step. For the last 200m, I made sure to stand straight and finish tall and strong. I was not going to look as tired as I felt. Crossed the line in a loop time of 1:32 and final time of 5:42, and 5^th place overall.

I am really happy with this race. It was tough, but I was on both physically and mentally, nutrition was perfect with no stomach issues, cramping, or bonking. I managed to keep a steady running pace throughout, and all my climbs were solid. Trust in the training.

Oh and there is a third thank you, and that is to my life partner and best friend Kimber. You always have my back and are always at my side. You pull me to the finish and never let me down. None of this is possible or worth while without you. Hugs.

Some of our pictures from the race

My Training Peaks GPS Upload

Taper Time

2010-02-22T13:22:00.003-05:00

Well the title says it all. But what is taper and what does it do? A couple of great articles by Dr. Greg Wells Just when you think they're training harder... & TAPERING – THE ART AND SCIENCE OF SPORT PERFORMANCE. Give them a read, so you know when it is time to taper - don't try and get that one last extra workout in.

Now how to stay sane?

New York, New York

2010-02-18T14:01:00.003-05:00

Well I had to wait till Kimber's was official (took almost 2 weeks). We have both been accepted to the New York City Marathon. I got in by missing the lottery for 3 consecutive years, and Kimber was accepted based on her smokin' half time at the Army Run (she had qualified at the Ottawa 1/2, but decided to better herself). Exciting times ahead for sure. This will be Kimber's first marathon and I am going to run it with her and enjoy all that is New York.

Congrats my love - looking forward to the journey ahead.

Wolf x 4 + 1

2010-02-08T09:23:00.010-05:00

Wow, what a weekend! Coming off a pretty solid week and a nice rest day on Friday, this weekend I ran, as planned, 1 loops of Wolf Trail with Kimber on Saturday and 4 loops on Sunday as my long run.

Saturday was Kimber's first run ever on Wolf, and she was really pumped for it. We didn't get out till around 11:30, so the trail was busy, but most everyone was very courteous when they saw us come running up to or by them. We stopped a couple of times for a picture break or two, so it wasn't a all out effort, just a fun time on the hills. Kimber did really well and finished pretty pumped up. She is going to have a great time running the Hell Hike in Pittsfield.

Here she is powering up one of the climbs

Ah Sunday. 4 loops of the dreaded Wolf. This was a good practice run for Pittsfield as it is a 4 loop course too. I set up an aid station in the trunk of the car that I used for refueling and cloths changing (Shirts/Hats/Gloves) similar to what I am planning for Pittsfield. I ran the loops alternating directions, so aside from the first 1/2km section it was not too boring.

Loop1 - Clockwise. Legs felt fresh and springy, so I focused on keeping the pace slow as it was going to be a long morning. Focused on short strides and quick turnover. Practiced "skiing" some of the steeper downhill sections. Decided that for these loops there would be no stopping, I had to run each loop without any break. I would allow as long as needed at the car/aid station but had to be constantly moving on the loops. Finished the loop in 56:59 which was 4 mins faster than the previous weekend. I was a little worried I had gone out a little too hard, but I didn't feel like I had pushed.

Loop2 - Counter Clockwise. This I think is the harder direction as it climbs pretty constant for the first 2.5km. The nice thing though is the last 4.5km is basically an easy downhill. (which means when running the reverse as in loop you climb on and off for 4.5km). Climb went well, ran through back to the parking lot in exactly the same time 56:59. That was a little freaky, opposite direction but the same time.

Loop3 - Clockwise. On a 4 loop course like Pittsfield will be, Loop 3 is the hardest. Not so much physically as mentally. It is the "no mans land" loop where you start to get tired, loose focus and slowdown. Again I went back to the stride focus, short and quick, making sure to keep the leg turn over going. On one of the steep descents I passed two girls hiking, slowly inching down the slope, just after I passed one yelled and asked if I was the guy running 4 loops (I had told a man I met in the parking lot and he seemed to have spread the word). Hit the parking lot in 59:00. A little slower, but 3 loops under 1 hour each, I was happy.

Loop4 - Counter Clockwise. Okay heading out for the 4th was tough, but I kept telling myself that this was the last and that I wouldn't have to do it again...well till next time. I passed the two girls again on a steep pitch and as I huffed and puffed past them gasping that this was my last loop, I got cheers and encouragement to complete it. Damn I need that. Up to the top and one last gel and I was bound for home. As I was looking at my Garmin I kept wondering what my final time would be. With .5km to go I had 2:30 to break the 1 hour mark - ef'it I put my head down and went for it - with 32km of hill snowshoes I managed to kick up a 5:00/km pace and finished in 60:05.

Done - 32.8km in 3:53 - about 4,000ft of climbing. Good but tough workout. Quite encouraging to get that done, but as with any workout you can't put it in the books until you have recovered off it. Quads are quite tender at the moment, but structurally I feel good, and I am starting to get my energy back.

Taper will start soon, but till then it is heads down, this will be another tough week but I'm ready for it.

Week Ending Jan 31 2010

2010-02-03T11:11:00.010-05:00

I haven't really been posting my weekly stats of late, mostly because there is not too much to report on. I have been running and running and, well more running. But this week had a couple, or maybe 3 highlights that need sharing.

1) Thursday was tempo day on Snowshoes. Coming off Saturdays' race I was a little unsure how I'd perform and how well recovered I was. The first 25 minute interval was just a hair slower than my average race pace, and the 15 minute interval was 10 seconds faster. This was huge, I find I am getting more and more comfortable on the shoes now, that the switch from trail shoes to snow shoes doesn't really matter. They are different, but I am able to switch gears without even giving it a second thought.

2) Saturday was Kimber's first 32km run and I had Derrick adjust my schedule so I could run it with her. It was -24 (before windchill) when we headed out, so we set up an aid station at home and mapped an 8.5km route that we would run 3 times with a final 6.5km at the end. Worked perfectly. It was nice have unfrozen gels and water, and we made sure not to linger, just a quick in a out. Kudos to Kimber, she nailed it with solid even pacing and a smile at the end. Just the way you want to run your first 20 miler. Well done. I added a little to the 32km and ended up with just shy of 34km on Saturday

3) Sunday (Kimber's Birthday BTW) was then a two hour Snowshoe run. For this I was finally going to face one on my biggest training goals for the winter and run the Wolf Trail loop in the Gatineau Park. Wolf is one of the nicest loop trails in the park. It is 8.3km long and approx 350 meters of elevation gain. Running this would be a good test/warm-up/training for Vermont as it is approx the same elevation, just shorter distance. Plan was for two loops in two hours (I had nothing to gauge that on). Having run the loop in the summer I know the right side is steeper and a lot more technical so I opted to do the first climb starting on the left. By the time I had climbed to the lookout (#2) I was warmed up and feeling strong. The descent on the steep section was fun but quite manageable. I got back to the parking lot in 1:01, right on schedule..cool, switched water bottles and headed back out. For the 2nd loop I decided to climb the steeper right hand side leaving a nice gentle downhill run to the finish. The 2nd climb was a lot more walking and tougher, but once to the top I was raring to go and finished the 2nd loop about 30 seconds faster. Nice. Felt good when I got back to the parking lot, and almost headed out again, but knew I'd be in big poop if I did. This was a huge confidence builder for Vermont. With 5 weeks to go I know I'll be ready.

This weekend will see me back at Wolf running 4 loops (4 hours) on Sunday, with a single loop with Kimber on Saturday. I am really looking forward to adding this notch to my Vermont Training.

Pics from Wolf

Trail Entrance

At the Top

Duck!!

Dion Frontenac Snowshoe Race Report

2010-01-25T09:32:00.003-05:00

This past Saturday, Jan 23^rd, I was fortunate to participate in the inaugural Dion Frontenac Snowshoe race, held in Frontenac Provincial Park, just North of Kingston. A race in this park had been a long time dream of Race Director Derrick Spafford, of Spafford Health and Adventure, and a snowshoe race seemed like a fitting event for Derrick who is an avid snowshoe racer. Derrick’s passion and attention to detail was evident in his frequent course updates, including a Video of the course made by his wife Sara, and the grooming of the course he performed leading up to the race to ensure all races had the best experience they could. He sure sets a high bar.

Kimberley and I drove up from Kanata early in the morning so I would have time to get a good warm-up in prior to the race. My main focus this winter is the Peaks Snowshoe Marathon in March, so even though this was not my “A” race, I will still hoping to perform and place well. (What race don’t you?). Even though there was not a huge field, with only 35 participants, the race had a very diverse range of talent and abilities, so it was hard to predict how well I’d place.

The race was, as Derrick described, a lollipop course; straight out on an undulating, fairly wide open trail for 1.9km, a loop through some single track trail for 3.5km and then a return on the original 1.9km section. We all lined up, got the pre-race instructions and cautions and then we given the “Go” by one of the park’s rangers, a nice touch.

I started off cautiously a couple of rows back; wanting to let the faster people and those with a bit more early adrenaline, start off ahead. I settled into my pace pretty quickly, keeping it fairly light for the first 1.9km as everyone settled into the race. I did manage to pass a couple of people through this section and by the time we turned onto the single track, I was running alone. When we hit the single track trail, I am sure I must have looked like the Cheshire Cat, with a huge grin on my face. I love running on tight, twisty trails, and in snowshoes, its all the more fun. Derrick and crew had done a great job packing the trail. I passed one other runner on this section; I felt strong throughout and could really feel the training in my legs and form. Coming off the single track and the final stretch to the finish, I could see no one in front or behind so I thought I’d have a nice easy run in. About 400 meters later, I looked over my shoulder and saw the racer I had previously passed starting to close the gap; the race was on. From there to the finish, I was running scared and pushing hard. I was glad for that as it turned it into a true race at the end. I crossed the line in 39:01, placing 5^th overall (nice). I waited for Kimberley to finish, and she did so with her usual hard sprint to the end; snowshoes, trail shoes, or road shoes, do not get in her way at the end of a race or she’ll run you over. Kim had an amazing day finishing 5^th female and 1^st Masters woman. Well done.

The post race did not disappoint with some excellent home made chili and amazing awards and prizes. Once again though, I was shut out of any of Grandma Rosie’s homemade fleece socks, but that is alright because I am holding out for the double lined fleece mitts.

Once again Derrick and Sara put on a spectacular event. Every detail was thought of, including the good weather. Thanks so much. But an event like this also requires a number of unsung heroes in the volunteers who seemed to love the day as much as the racers; to them we are eternally grateful.

Derrick, the happy race director

Sara and Derrick

Kimberley with her well earned medal

So now back to the training for one last push before Vermont in 6 weeks.

Registered for Kilt Run

2010-01-20T08:09:00.003-05:00

Okay so it may not be an ultra, but it will be a lot of fun. The Running Goat store in Perth is trying to set the world record in recognition and celebration of the 800th ANNIVERSARY of Perth, Scotland.

The race takes place a 6:00pm on June 26th, and you have to figure there will be a good party with a beer or two after.

Free Kilts to the 1st 500 registrants.

Of course the question is now, what to wear under the kilt?

Everything you need to know - Perth Kilt Run

Registered for Peak Snowshoe Marathon

2010-01-12T09:11:00.003-05:00

Well after JD registered yesterday for the Sustina 100, I figured I should commit and register for a measly 26.2 miles - so it is done too. If anyone else is coming down, we are staying at the Casa Bella Inn, looks like a nice spot with a great Italian Restaurant.

I find myself really looking forward to this race. I still have a few weeks of training left, but I am feeling more and more comfortable on my Snowshoes. I did run into a problem last weekend with the Razors bruising the top of my right foot, so I have to go through some shoe experimenting.

I had had a couple of strong 8+ hour weeks of training, but am stepping back hard, with 2 complete rest days, for the first part of this week as I am feeling quite tired for some reason.

Rock and Ice 2011

2009-12-23T14:40:00.002-05:00

Talk about early registration.

Just noticed on the Rock and Ice main page that registration is open for 2011. The dates are March 26-31, 2011.

Okay it may be a little early to commit to this, but if these dates are locked then it looks good, being at the end of March the weather may be a little less severe (but that is part of the fun). I'll have to contact Scott and see what is going on and how "for sure" this is. One note is that registration prices have gone up.

Time to start planning, again.

Weekly Summary Dec 14 - Dec 20

2009-12-23T13:16:00.003-05:00

12/14/2009 — 12/20/2009: 60.9 km 6:28:30

Late Update :)

So it wasn't a high week as far as volume, but was with strength and that is the focus these days. Managed to get in 3 good snowshoe outings. The first was a 45min run in fresh powder, breaking the trail the whole way - talk about slow, averaged 9:00/km. Next was a 20min Tempo run - picked a more packed down trail for this, fun time kicking it up in the shoes. Finally Sunday's Long run (I think I am still recovering from this) ended up being on the trails close to home due to time constraints. Did 17km in the shoes is about 2:10 - and that was all I had. Everything was sore and tired. Who's bright idea was it to do 135km race?

Still managing to keep up the Vibram FF runs, even with the snow. Coldest so far, -19 for 15mins. Feet were a little chilled at the end. There is an interesting comment on the Steger Mukluk site that I think is relevant to running in Vibram's.

When your feet roll forward in a soft-soled boot, your nerve endings are stimulated to supply more warmth-giving blood to that area. It is the same as when your hands get cold, you move them to get more blood supply.

So even though there is no real insulation in the Vibram's, running in them stimulates the sole of your feet helping blood flow and keeping them warm. So don't be afraid, go run barefoot (almost) in the snow.

So it is the Christmas week - I hope everyone has a safe and happy holiday. Enjoy the company of your loved ones, both Human and Animal, and let's get in the starting blocks to get ready for a great 2010.

Cheers my friends

Weekly Summary Dec 7 - Dec 13

2009-12-14T10:06:00.007-05:00

12/7/2009 — 12/13/2009: 45.6km 4:40:00

After a couple of good building weeks, this week was a step back and recovery week. I'd like to go on the record that I hate these even though I know how important they are. I felt like crap all week - tired and sore, seemed like I had zero energy. Ya know you need it when....

Anyhow as previously posted we have snow. I managed to get out for a 20min snowshoe run on Thursday and a good 50mins on Saturday. Snowshoeing is a sport where you have to check your ego at the door. It can be very tough going and expecting to come near your running pace is virtually impossible. Breaking trails through 20cm fresh snow, or negotiating paths created by walkers or vehicles on the trails, and after 10mins you're huffing and puffing. How can you not get stronger?

Kim and I had a fun time Saturday, we need to get some quick Christmas shopping done and a run so we combined it. 5km run to the mall - stripped off our outer wear, shopped, purchases in the pack and run back home. Sure beats the holiday traffic, and it was a lot of fun. Sunday I did my first every FF run in the snow. Surprisingly the feet did not get too cold. It was only -5 out, but running on packed snow it warmer that frost covered grass.

The highlight of the weekend had to be being witness to the Olympic Torch Relay as it rolled through Kanata. Be sure to check it out when it is in your neighbourhood. Here is the link to the interactive map. We were lucky to get our picture with the next torch bearer, and see the passing of the flame. Awesome.

This week we are ramping backup again with Tempo's and more snowshoeing. Sunday I hope to get in a 2.5hour run. I have been going over the trails in the Gatineau Park and there aren't as many as I had hoped, but I think I'll try trails 70,71,72 and see what distance and time it takes.

SNOW!!!!

2009-12-10T07:12:00.002-05:00

Finally!! I know, be careful what you wish for. We had a glorious 20cm of snow yesterday so that meant it was time to bring out the Dions and the Razors. I threw my snowshoes in a small Mountain Hardware pack the Kim won at the Val Morin Ultimate XC, and ran to the trails this morning. Just took it easy being the first day on the shoes, so just an comfortable 25min run breaking trail most of the way. It was tough going at first, but as usual once you get the rhythm, stride and form it becomes less work and a lot more fun. The Razors were amazing. Not the greatest to run to and from the trails in, but with the slippery streets and sidewalks not too much would have been. Once locked into the Dions, they were a match made in heaven. Find them quite warm, dry (not a flake of snow got in the gator boot), and felt fairly light and flexible. The only complaint I have with them is they are a little tight across the top of the foot, but a little adjusting and it is not really a issue.

The temperatures are suppose to remain cold so the snow will be here for a while. Saturday's long run will the split with 1/2 on the shoes, and Kim and I will be taking Strider for his first snowshoe walk on Sunday.

Happy, Happy.

Weekly Summary Nov 30 - Dec 6

2009-12-07T07:35:00.006-05:00

11/30/2009 — 12/6/2009 88.4 km 8:05:00

Real solid week of training - really happy how it all went. I was a little tired starting off the week with the B2B last weekend, so the schedule got adjusted, just the days, not the workouts. This meant a tough end to the week. Wednesday's tire run felt great - really feel I am getting the hang of the pulling. Friday was my first ever of the dreaded Tempo Hill runs on the treadmill. Sunday was the crowning glory of the week with a excellent run on the Gatineau Trails with my buddy Eric. We started in the little town of Chelsea at the beginning of the main trail, trail #1, running to McKinstry Cabin - The 18.5km trip out took just over 1:50, and the deal was that we would take it easier on the return - Ha, never with Eric. 1:43 return trip.

So for Sunday's long run I decided to start playing around with my nutrition. I know for longer races I will not be able to survive on gels, and I learnt in Utah last year how important early and constant nutrition was. I don't plan on making that mistake again.

I had order a couple of pounds of Chia seeds from Superseeds and they arrived last week, just in time. So plan was to consume 1 serving and hour or so before the run, and another serving during my nutrition breaks. Added to that was a flask of Soya Milk (idea I got from Scott Jurek's Blog), PB Cups (Sara's idea), and good old PB and Jam.

The Chia Gel was made from 15g of seeds combined with 1/2 cup of Pomegranate juice & 1/2 cup of water. How did it go? Well I have to say pretty darn well. Over a 3.5hr, 37km trail run all I consumed was the 2nd serving of Chia Gel, two BP cups (Eric had one), 1/3 BP Sandwich (gave some to Eric again), 250ml of soya milk and 500ml of eload - and I never bonked. Interesting. I am not going to go off touting the Chia seed as a miracle product, but I am happy with it's performance so far. More testing to come.

So this week is a step back and will see volume and intensity both decrease. Good time to get Christmas chores done and go on a much needed date with Kimber. Oh! and there is snow and colder temperatures in the forecast.

Catch up time

2009-11-30T11:01:00.006-05:00

I got in trouble at home for not at least posting my weekly updates for a while :)

So quick summary for the last 3 weeks

11/9/2009 — 11/15/2009 66.8 km 5:55:47

11/16/2009 — 11/22/2009 71.6 km 6:12:00

11/23/2009 — 11/29/2009 91.4 km 8:09:40

Home life and work life have been pretty busy, and and don't forget puppy life. Strider is doing great, he is in what we call the "troublesome threes" - but a sweetheart of a dog.

I am happy with my training - Derrick has been pushing, but not too hard and I have been responding well. I had a 34km run last Sunday (15th) and then B2B this week with my highest ever weekend of 52.25km.

Christmas is just around the corner so things are not going to settle down, but it is a great time of year, so all good.

Weekly Summary Nov 2 - Nov 8

2009-11-10T09:04:00.002-05:00

11/2/2009 — 11/8/2009: 78.6 km 7:15:10

A fun week of training that included a bit of everything. Tempo/ Hill repeats / Tire (kegger) pulling and FF run. Finished off the week with a 3:00 run in the Gatineau park trails with Eric, Sunday.

Sunday's run was tough - we did a lot of climbing - just what I wanted - but at then end my heel (where my stress fracture was) started to really bother me. I have had this once before and a couple of easy days and it will get better. Hope it is the same this time. Before the fracture I had no pre-warnings, so don't know if it is related or me just being paranoid - anyhow better safe than sorry.

We did have a light dusting of snow this past week, but the temperatures have warmed right back up so it will still be at least until December before the snow shoes come out.

To begin the Christmas season, everyone should get out and Elf Yourself

Have a great week.

2010 Plan

2009-11-04T08:37:00.003-05:00

Well pick yourself up and dust yourself off, no time to be sulky.

I am still feeling very hurt about the R&I cancellation, but things happen for a reason, so I am not going to dwell on it. Gear will be stowed and time has come to refocus.

I have decided to switch gears and try and complete my 2011 goal in 2010 - running and finishing the Haliburton Forest 100 mile Ultra.

I have put together a list of races for 2010 that I hope combined with the training will get me to the finish line in Haliburton.

March 6th - Peak Snowshoe Challenge Marathon

April 19th - Boston Marathon

June 5th - Peak Adventure 50 Mile Ultra

Sept ??th - Haliburton 100 Mile Ultra

I find myself as scared and excited about this as I was with R&I, and also feel that this will help build a stronger base heading into R&I in 2011

One final note I'd like to add. This is not something I will be able to do myself. I have the love and support of the family which is critical, and have also secured coaching from Derrick Spafford, who has agreed to work with me through all the training and racing. Thank you all.

Cancelled

2009-11-02T14:52:00.001-05:00

Temporarily Disappointing News

Hey Gang,

I'm afraid I have some disappointing news for you all. The crew and I will be scaling back the 2010 Rock and Ice Ultra to just the 1-day Cold Foot Classic; we have no choice but to cancel the K-Rock and Diamond Ultra next year.

The whole 'global economic crisis' has, in fact, been quite devastating to the mining and mineral exploration industry. Despite working in mineral exploration for nearly 20 years I have not been able to secure enough work this year to fund the Rock and Ice Ultra. We have the most amazingly supportive sponsors with BHP Billiton, MATRIX, Arctic Response and others but the operational costs for this event are many times more than that of a 'hot' desert race.

The crew and I have also just landed one of the very, very few exploration contracts in Canada and it will keep us working all through the winter. We have to take this work, there is nothing else out there and it will get us back on our feet so we can plan for Rock and Ice 2011.

This is very disappointing to me, the crew and our sponsors but we are committed to race again in 2011.

Weekly Summary Oct 26 - Nov 1

2009-11-02T07:36:00.004-05:00

10/26/2009 - 11/1/2009: 80.3 km 7:13:07

First welcome back to Sara and Derrick from their first trip to the Rockies. I knew you would love it and never want to come back. Sara has posted a few amazing shots on her blog and Derrick on his

So the week in summary. Tuesday was a progressive run starting at 4:40/km and working up to 4:10. I did way better than I thought. Thursday was a tempo run on an easy trail, felt strong. Saturday was slogging through the Gatineau trails with pack at 7lbs in the rain, wind and mist, very tough hills and rocks and streams.

Couple of pics from Saturday.

In the mist

Water running down the trail

I was wasted after Saturday's run, but come Sunday the legs were not too bad and managed a respectable 1:34 run.

So I am in the strength phase now and as a result have just finished building my own Bubba - but mine is named Kegger.

1st pull in the backyard in fashionable guitar hero pants and mickey crocs .

So the pack is feeling good, doesn't seem to affect too much while running, but I can definitely feel is post run - tired.

No more to add

Weekly Summary Oct 19 - Oct 25

2009-10-26T10:16:00.008-04:00

10/19/2009 - 10/25/2009: 62.9 km 5:34:33

Mileage was still a little low, but recovery week from the Syndenham Fall Trail Race. Legs were a little tuckered in the early part of the week, but by Sunday's long run everything seemed back to normal.

I started reading Walking on Thin Ice, by David Hempleman-Adams (thanks Sara). Wow, seriously makes the 3 day K-Rock seem like a jog around the block. I will definitely keep thoughts of this in my head while I'm training and racing.

One thing that I need to get a handle on is sweat management. When I was researching it last spring the thoughts seemed to be to get the sweat to a outer surface where, if you have proper air circulation, the sweat will be evaporated. Hempleman-Adams worked under a different theory, trapping the sweat under insulating layers so it won't freeze and make you colder. Any thoughts?

Before Thursday's run I came up with an idea to make a condom for my Thermos water bottle from an old sock. I had been on the fence about using these bottles. Did my run with my pack, using Sara's idea of just stopping and unhitching the pack drinking and then continuing. Worked like a champ, so I picked up another bottle and on Sunday's run used them both, drank a litre of fluids in 2:00, no issues. Water Bottle issue solved and closed.

Body wise things are good. I have a on going issue with my right Piriformis. Flared up last year training for Goofy and comes and goes. Just something I have to keep on top of. Achilles have been getting better. I was playing around with my stride on Sunday's run. When I had my running assessment done, my major "flaw" was that even at a slow pace I cross my feet in front, and this she felt puts stress on my outer achilles. I figured it was about time to start working on this, with snowshoes you can't cross your feet without tripping. It was tough, but I'll keep at it.

The Gatineau Parkway is now closed for the season, can snow be that far behind? I hope not.

Finally I want to say and BIG thank you in advance to Kimber and the Kids. We had a couple of talks on the weekend about the next 5 months and how I am going to need everyones help to get to the start line. Training will be tough - the hardest I have ever taken on, and will need to rely heavily on them sometimes. They are all 100% behind me, so I know if I need something I just need to ask. Love you.

Weekly Summary Oct 12 - Oct 18

2009-10-19T07:45:00.004-04:00

10/12/2009 - 10/18/2009: 45.6 km 3:37:45

Well it was a low week, but that was good. The goal of this week was the Sydenham 8km race, so all paths led there.

First a HUGE thank you to Derrick, Sara, Brennan, Heather, Derrick's Parents, ALL the volunteers and God and Mother Nature for a perfect race. Everyone had a great time and everything ran like clock work - a well oiled machine for sure.

As I mentioned last week, my goal was to run between 34'-35'. This week I focused on shorter faster runs to get them out of the LSD mode. Near the end of the week I was feeling "speedier" and toed the line hoping to run 4:10/km. I finished in 33:25, just a touch over my goal pace, 15th overall and thanks to other placings came 2nd in my AG. Kim also won 2nd in her AG, so it was a good showing for the Kanata contingent.

On another note, flights for Yellowknife are booked thanks to AirMiles. We will arrive on the Thursday afternoon(18th) and will be there until the following Saturday.

So R&I is now a measly 5 months out - which may seem like a long time and it is, but there is a lot to do, so the mentality from now on that every day is a blessing and not to waste it. There is Training and Strengthening, Resting and Stretching, Gear Prepping and Practicing, Studying and getting Psyched.

Finally safe travels to Sara and Derrick heading out to Banff and the snow. Hope you enjoy the Rockies, they are breathtaking. Have a great time.

Our Favourite place - Moraine Lake

Weekly Summary Oct 5 - Oct 11

2009-10-13T07:30:00.003-04:00

10/5/2009 - 10/11/2009: 101 km 9:06:01

There is something about the "1" and "0" on a training log, whether it is a 100km or 10 hours, it feels like a major barrier has been breached. If felt good this week too break the 100km mark and do it feeling strong in the process. Thursday was a great run home from my sister's downtown with my backpack and Sunday Kim and I were back on the Rideau trails again (tough technically). This will be a easy week, as we get ready for the last race of the season, the Sydenham Fall Trail Run. Not sure how I'll do for the 8km with no speed work, but I am hoping to be 34'-35'.

After this weekend R&I will 5 months away. I am feeling more confident as the training will start to get a little more serious. The last time I trained for 5 months specifically for a single race was Boston '08 where I ran my Marathon BP of 3:13:42, I am really looking forward to see where I will be in March, and the training that will get me there.

Mon - Noon 30' Elliptical

Tue - AM 20' - Noon 1:00

Wed - AM 41' - PM 45'

Thu - PM - 2:00

Fri - Noon 30' Elliptical

Sat - AM 1:23

Sun - AM 2:56

Weekly Summary Sep 28 - Oct 4

2009-10-05T07:20:00.004-04:00

9/28/2009 - 10/4/2009: 79.0 km 7:11:00

Well after last week's not so stellar performance, (1st week with puppy Strider), and Sunday's bagged run (Kim and I were both physically exhausted), this week it was time to get back at it. I am still trying to figure out schedule with puppy, so no doubles yet, but I'll get there. I did manage to add two days of elliptical workouts on my non-run days.

However the highlight of the week was discovering two new trails. The first wasn't new, I ran there before about 18 months ago, but not been back. It runs from P21 - just a short drive from work - to the Mer Bleue Bog (peat moss bog). The trail is only 3.5km (so 7km loop), but it is a nice mix of everything.

The second trail Kim and I discovered on Sunday. Looking at the Greenbelt trail map I found quite the group of trails leading off the Trans Canada trail not too far from home. So Sunday we headed across down the Trans Canada trail, and hung a left just past Moodie Drive. After a couple of wrong turns we get on track and discover the most wonderful network of trails, and then we come across this sign.

Doh!!! So this is where the trail is. So this is killing me. We have discovered this wonderful trail system, almost out our backdoor (just a painful 4km on roads/paved pathways). Where to do long runs is no longer a question. We are really looking forward to next Sunday's run.

I did do most of Sunday's run with my backpack. Not loaded down, just water and a couple of small items, but it felt heavy enough. Still not comfortable with the water bottle access with it, so need to tweak that. Anyone have any idea what a "good" weight for the backpack might be 8,10, 15lbs?

Mon - Noon 40' Elliptical

Tue - AM 1:20

Wed - Noon 50'

Thu - Noon 1:13

Fri - Noon Elliptical

Sat - AM 1:07

Sun - AM 2:09 (trails with Backpack) - AM 32' (easy on pathway)

New Shoes - ProGrid Razor

2009-09-29T11:28:00.005-04:00

So I like shoes - who doesn't - and I am always on the lookout for that next pair - some MAY call it an obsession. I made the switch to LaSportiva trail shoes this summer, from my beloved Mizuno's and have been thrilled with them. Prepping for R&I, one of the factors I was not looking forward to was having to purchase a neoprene booties to go over my shoes when snowshoeing. The technology gods were listening. Walking into Bushtukah on Friday looking for some new socks I came across the new Saucony ProGrid Razor, the perfect combination of trail shoe and neoprene bootie, accented with a Vibram Sole.

The best description of them I could find was on Gear Junkie.

Marketed as a trail running shoe that works for snow or dirt, the Saucony ProGrid Razor has a waterproof eVent treatment and light neoprene gaiters. It is based on the company’s popular Xodus chassis, including a similar Vibram outsole and a cushy midsole. But the Razor adds an eVent waterproof/breathable membrane to keep you dry running through streams or puddles. It’s made for snowshoeing as well.

I ended up with a full size lager than normal (10.5). I wanted to make sure I had room for two pairs of socks if needed and a little toe wiggle for a hot pad if necessary. They are a neutral shoe, and I generally lean towards a mild stability, but on snowshoes with orthotics, I think they will be just fine. Tried them with the Dion's last night and it truly is a match made in heaven.

An added bonus, they were on sale from $135 to $108, plus we had a coupon for $25 off purchases of $100 or more. How could you not say no? Let it snow!

Puppy Slide Show

2009-09-24T14:51:00.003-04:00

Just trying something new from Zenfolio

Slide Show - press Play

Weekly Summary Sep 14 - Sep 20

2009-09-21T11:06:00.004-04:00

9/14/2009 - 9/20/2009: 57.8 km 4:45:50

Meet Strider - my new running buddy. We brought him home from the breeder on Sunday. He is a 14 week old Vizsla - More pictures here - we just love him

Well it sure wasn't the highest week, but it was a great week. Recovered from pacing in Haliburton and sleeping in the car and then built (a little speed) and tapered for the Army Half. I had no expectations for the race - just hoping to run strong - 1:40 was a goal time, which I surpassed - running a 1:35:42, my 3rd fastest half.

1st 10km - 45:09

2nd 10km - 44:54 (slight -'ve split)

Last km in 4:23

and the last 350m (Garmin had it at 21.35 total) was a 3:48/km pace

I really have found those running drills paying off. Didn't feel as strong, but did feel that my stride was more efficient, which I think payed big in this race.

Kimberley crushed her NCM Half time - breaking the 1:43 barrier with a 1:42:58 - super job my love. Her race report.

Not too sure what will happen this week with Puppy - sleep will be a luxury, but all worth it.

Haliburton Forest Pacers Report – 2009

2009-09-15T10:00:00.003-04:00

Being asked to be a pacer for someone in a race is, as a runner, one of the highest compliments you can receive. It shows a respect for not only your ability to run the pace and terrain that the participant will be competing in, but also your ability to make tough decisions when required, and to both motivate and encourage. So when Derrick Spafford in a slightly “off handed” way asked if I would be interested in pacing him for the final leg of his 100 mile race in the Haliburton Forest, I did not take it lightly.

To get ready to pace Derrick, I had two major challenges: 1. Just coming back off the stress fracture in my left heel, I needed to get into shape to run 30-40km on the Haliburton trails; 2. To conquer my fear of trails in the dark. Getting back into shape was relatively easy - build slowly, listen to the body, and don’t get reinjured. The second required a little more “guts”. One of the reasons I never wanted to attempt running a 100 mile race (and there are quite a few) was that you, by nature of the beast, are required to run the trails in the dark. I don’t think that I am alone in the fear that that brings. So, on went the headlamp and the early mornings, starting with a easy 15’ run, building my confidence up to 2:00 the Monday before. I was ready.

Kim and I drove up to Haliburton on Saturday morning; there was no need for us to be there for the 6:00 am start as our job would be much later in the day. We got the car set up for sleeping in and headed to the Finish/50 Mile turn around and waited for Derrick to come though and head back out. It wasn’t long ‘til Derrick came through, looking strong but hot, or is that hot and strong based on his outfit? Sara drove in from CP#2 (check point) and picked us up, our day had begun. The later day/early evening flowed as we made our way from CP to CP unpacking and waiting – repacking and moving on. Sara was a bundle of nerves, happy to see Derrick come in and anxious every time he left. Based on his previous year and his performance so far, the plan was for me to join him at CP#6 on his final return at around 8:00pm. I was ready to roll, and at 7:59pm he arrived at the CP, reloaded and we headed off right on schedule.

Derrick had 4 goals for this race for himself, 3 of which I knew could be reached if we arrived before midnight, so leaving the CP we had 4 hours to cover 30km, time for me to get to work.

CP#6 - #5 - The first section was 5km long and the only stretch that I had not run before. I was surprised when we left CP#6 at how well Derrick was moving. We paced through the few hills and too many random logs fairly smoothly, arriving at CP#5 in good time.

CP#5 - #4 - After a quick pit stop at CP#5, we headed out for the longest section we’d face that night, 10km until #4. This section is the hardest. It has a couple of relentless climbs and some pretty technical areas. Derrick had a “bad spell” a couple of kms in, but recovered fairly quickly. I was impressed by how smooth he was running. He had asked that I lead on the up hills and he would lead on the down hills, but I instinctively knew that he would prefer to lead the majority of the time, as it the easiest for the experienced runner. So I let him take the lead through most of the trails, passing and trying to pull him when I felt he needed a little motivation. We passed quite a few other 100 milers heading out through this area, everyone seemed to be taking it all in and having fun with the beautiful night in the woods. Finally through that section, it was a welcome sight to see the dangling glow sticks and hear the aid station; we exited the woods and almost sprinted down to the CP.

CP#4 - #2 This was just a short 4km stretch, when done you have that awful loop around the lake to look forward to, but you are out of the physically tough section into the mental part. The coolest moment was when Derrick said it was here that he fell apart last year.. Just after he said it, he accelerated ahead as if to put a stamp on it -> it was not going to happen tonight!

CP#2 - #3 Up to this point I had been letting Derrick control the pace and only kick it up a bit when I felt he was losing focus. However, coming out of CP#2 I knew we had a good shot at the sub-18 and it was business time. I lead out of the CP and onto Normac, where once again Derrick had a “bad spell”, but after apologizing for the dinner conversation, he took the lead and we were off again. We exited Normac, climbed a long up hill, started running. From here it was us against the clock, and I was damned if I was going to let the clock win. A brief stop at CP#3 and we were off for the home stretch.

CP#3-CP#2-CP#1 Countdown. We had just over 5kms left and the clock was our enemy, 18 hours was doable but we needed to stay focused, time for me to get to work. I lead Derrick out of the CP and just ran; so long as I could see my shadow in his headlamp and hear his footsteps I knew he was fine. There was no conversation; there was no need. We both knew what had to be done. Derrick held strong to the invisible string, we ran the tangents on the corners, racing under the stars. Just before turning off the road to the small trail that lead to CP#2, Derrick said we have to enter the CP together, so I pulled aside and let him lead following him in. I told him to make it quick, and he did. He actually accelerated through the CP heading to the last 1.5km to the finish. I quickly took over the lead again as we followed another runner up that final climb – for a brief moment I thought it might have been the race leader, but it turned out to be Derrick’s friend Keith, having an amazing race too. Derrick struggled up the final climb and we ran stride for stride to the blinking lights ahead… the finish line, crossing in 17:52 – job done.

Words escape me as I try to describe what a thrill it was to watch such a dedicated ultra runner. The strength, focus, determination and pure athletic ability were inspiring to watch over the course of the day, and especially the final 4 hours that I got to spend with Derrick. It was an honor to be able to play a small part in his reaching 3 of his goals; beating his time from last year (18:42), breaking the 2006 course record (18:23), and finally, breaking 18 hours.

I have always said that I would never, ever run a 100 mile race. Now, I am not so sure.

Derrick report is posted on his site here

Kimberley's great pictures here

Weekly Summary Sep 7 - Sep 13

2009-09-14T09:56:00.004-04:00

9/7/2009 - 9/13/2009: 79.1 km 8:34:35

Overall a good week. Highlight, of course, was pacing Derrick Spafford for the last 30km of his amazing 100 mile race. We have the Army 1/2 this coming Sunday - I will race it but with no intentions other than having fun and supporting our dedicated Armed Forces

Mon - AM 2:03 (out at 4:30 am - Headlamp)

Tue - Noon Strength

Wed - Noon 32'

Thu - AM 45' - Noon Strength

Fri - PM 25'

Sat - PM 3:49 (Haliburton pacer)

Sun - PM 1:00

Gotta work on that pacer report now.

Weekly Summary Aug 31 - Sep 6

2009-09-08T08:23:00.004-04:00

8/31/2009 - 9/6/2009: 71.8 km 6:37:30

I am going to mark this as my final comeback week. I have been slowly building back since returning from Florida, and I think it about time to call the build back quits and start thinking about training for R&I.

Weekly mileage wasn't as high as last week, but I had planned a back-to-back 2:00 runs Sunday and Monday so ended a little light. The army 1/2 is coming up in a couple of weeks, so to help Kim get ready for it the weekends focus was hills on roads. Not that the 1/2 is a hilly course, but there are a couple of sneakers that will get you if you are not ready for them. Confidence with the headlamps on the trails is much better, even added a little speed at times when I could open the pace a little, but as my father always warned me - "Do not over drive your headlights" - in other words don't drive faster than what you can see with your lights.

Next few weeks will be intersting as far as training. I have 4 running events lined up - nothing that I would even class as a "B" race - just getting out for the fun of the moments and the little adrenaline rushes.

Event Schedule looks something like this:

Sept 12 - Haliburton (TBD)

Sept 20 - Army 1/2

Oct 3rd - Toad (25k with 12.5k c/d)

Oct 18th - Syndenham 8km

This week:

Mon - AM Strength and Core

Tue - AM 42' (headlamp trails) - Noon Strength - PM 1:08 Drills

Wed - Noon 1:00 (Birthday run - 49 and doin' fine)

Thu - AM 1:11 (headlamp trails) - Noon Strength

Fri - Noon Strength

Sat - AM - 43' ( Ran 4 loops of Heron Hump with Kim - Feeling stronger on the Hills)

Sun - AM 1:53 (Double loop of Corkstown. Coming back on the 2nd loop - gave Kim a 1'30" head start and then had to run her down. Fun time - tough chasing that little bunny.)

This week will be full on taper. Not that I am really racing, but I want the legs as fresh as possible - plus I really need a nice easy week. See ya in the forest.

Weekly Summary Aug 18 - Aug 30

2009-08-31T07:14:00.002-04:00

8/24/2009 - 8/30/2009: 85 km 8:42:00

Good solid week. I was planning on only 8 hours this week, which would have been quite the jump from last week, but things happen and it ended up with a little higher total. Heel has been behaving, laser is doing it's work on my Achilles and I got a great massage Friday from Sarah at Montgomery Massage

Mon - AM Strength - Noon BioFlex

Tues - AM 28' - Noon Strength - PM 1:32 (Running Drills)

Wed - Noon - 1:00 (Descided I needed different shoes for easier trails. My Mizuno's are too soft and the Wildcats too stiff, sound like Goldie Locks, so picked up a pair of Crosslites on the way home - MEC is a dangerous place (; )

Thu - AM - 1:06 (Out at 4:45 to hit the trails while it is still dark. Feeling much more relaxed and confident out there, of course the new Myo XP helps significantly - thanks D.) - Noon Strength

Fri - Massage (see above)

Sat - 1:11 - Trails in the rain - Loved it. Ran 31' solo and then met Kimber for another 40' - The trails look so different in the rain - dark and beautiful - loved being out there, could have spent the day just running various loops.

Sun - 3:25 - Kimber and I met Eric at P7 in the Gatineaus and headed out/back on Trail #1 - not too technical, but some nice hills. We have missed running with Eric, good times - we just ran, talked, laughed and had fun in the woods. 1km before the end Eric and I left Kimber to run another extended loop, and Kimber went on the Finish the 25km - her longest ever. (way to go HB). So Eric lead me on a 9km loop trails 6-17-22-8 - super technical stuff. I use to bounce over this, but the legs aren't there just yet, still fun to run and I survived it. Eric is so ready for the 50 Miler at Haliburton. Ran the whole distance in the Crosslites - they were perfect, no issues at all.

Sunday was a good confidence boost for me for my pacing duties at Haliburton. This week will be more of the same - likely not at high as I plan to run a double 21km Sun/Mon.

Weekly Summary Aug 17 - Aug 23

2009-08-24T07:17:00.002-04:00

8/17/2009 - 8/23/2009: 71.5 km 6:39:00

Say hello to Stella, Heather and Brian's new little girl. She is a Boston Terrier / Beagle mix and the cutest little pup. Heather rescued her from the pet store on Friday and Kim and I got to be her first visitors. A bunch more pictures can be found on our website.

Week was productive, good increase in time, distance and effort with some aches and pains but nothing too serious. I started Bio-Flex laser therapy on my right Achilles to see if I can get some additional relieve. After Monday's treatment I could feel no real pain in the tendon, but after 3 days of running and another treatment it was quite tender, still I am being optimistic.

Plan for this week it to continue building time and distance, and hopefully adding in a couple of double days, with an easy 20' run. We hope to get up to the Gatineau park for our long run Sunday, it seems like a life time ago since we were there last.

Mon - AM Strength, Noon - Bio-Flex

Tues - Noon Strength, PM 1:23 (Drills)

Wed - Noon 1:00

Thu - AM 1:01 ( Headlamp on the trails), Noon Bio-Flex

Fri - AM - 1:00 Bike

Sat - PM - 1:00

Sun AM - 2:15

Weekly Summary Aug 10 - Aug 16

2009-08-17T07:19:00.003-04:00

8/10/2009 - 8/16/2009: 54.4 km - 5:34

Feels good to be back. When my fracture happened a number of people thought I would be bummed and go crazy not being able to run, that did not happen. I needed the time off, as I had stated before, and I am finding myself mentally and physically ready to start training for Rock and Ice. I still have a ways to come back, and still treat each run carefully, but the confidence and the conditioning is starting to return.

It was a good week, building on last week, adding running skills and getting seriously back to the trails. It started with the final Beaverchase race of the season, and ended with a great, but hard 2 hour run in Frontenac park. I had no expectations for the Beaverchase race, so running the 6km in 26:20 was just fine with me; with the heat and lack of conditioning, it was a pretty good showing. Kim and I really enjoyed Frontenac Park, even though the drive was a little longer than heading to the Gatineaus. We hope to get back in the fall, staying overnight at the Stepping Stone Inn.

Here is a couple of shots of Kim working hard to keep ahead of the Deer Flies in the Park.

Mon - Noon weights and core

Tues - Noon weights and core, PM 53' (Beaverchase)

Wed - PM Running Skills 47' (3' barefoot)

Thu - AM Hills 49', Noon weights and core

Fri - Noon Arc Trainer 20' + shopping at the T&L warehouse sale

Sat - AM 1:00 Trails, 5' barefoot, 1:05 Bike

Sun - AM 2:00 Trails (Frontenac Park)

Running Drills

2009-08-13T07:23:00.002-04:00

Reading Pete Magill's post the other morning got me to thinking about my own return from this stress fracture and that I am a perfect candidate who could benefit from doing running drills to rebuild my stride efficiency. Problem is that I have never done them before and wasn't too sure of what they were. Along come Google. What I discovered is that drills seem to be a cross between plyometrics, speed workouts, and dynamic stretching.

So armed with a list of drills from here, plus some in my head that I wanted to do, I headed to the track after work yesterday to give them a try. Plan was to execute a drill for 100m and then run/recover 300m to make it 1 lap per drill set. So following a 2km walk/run warm-up I got right into it.

Here is what I ended up doing

Sideways running - 1 set facing in, 1 set facing out

Sideways cross overs - 1 set facing in, 1 set facing out

Backwards Running - 2 sets

Hands on Head - 2 sets, but executed in a single lap, so only 100m recovery

Butt Kicks - 1 set

High Knee A - 1 set but only 50m

High Knee B - 1 set

Quick Feet - 1 set

Straight Legs - 1 set

Skip - 1 set

Finished with 3' barefoot on the grass around the track

I was really impressed by the workout. It was not easy, but not too difficult and you can make it harder or easier as you want by increasing the length of each skill. It felt like it was building strength and co-ordination with an added aerobic touch. I can not imagine there is anyone that would not benefit by adding skills to their workout arsenal.

I plan on continuing with these for the next few weeks as I build back, adding a few more skills to the list and extending the workouts. Kimber will be joining me next week, so I will be interested to get her opinion.

Weekly Summary Aug 3 - Aug 9

2009-08-10T07:51:00.004-04:00

8/3/2009 - 8/9/2009: 49 km 4:57

We made it to the Southern most point :) (from our circumfrance of the island run)

So I can officially announce my return to running this week. I completed the 3 week schedule for return to running, pushed the distance some, but all cautiously heeding any little ache or niggle from my heel. The week started on the hot concrete sidewalks in Key West and ended back on the local trails, quite the mixed bag.

This week will again be a week of cautious running, we have the final race of the Beaverchase series on Tuesday evening, and with all luck will get to Frontenac Park on Saturday for a 25km outting.

Mon - 31' (Key West)

Tue - Sailing in Key West

Wed - 1:27 (Ran the circumfrance of Key West, 15km)

Thu - 46' (Key West in the rain)

Fri - Travel Home

Sat - 1:03 (Trillium Woods)

Sun - 1:10 (Trillium Woods)

Greetings from Key West

2009-08-01T10:22:00.002-04:00

Just popping in to say hey! It is friggin' hot down here, hotter than Orlando or New Smyrna. Kim and I did get in a 9.7km Run/walk today, longest outing since my injury.

A few pics

Weekly Summary July 13 - July 19

2009-07-21T07:56:00.002-04:00

Cross training was the theme of this week, from Biking to ARC training to Walking to Rocking at the Greenday concert, it was actually a pretty tiring week. By Sunday the legs and body were too tired so Kimber and I just enjoyed coffee and the TDF.

On a positive note I have been given the green light to resume running S-L-O-W-L-Y. For the next 3 weeks pain will be my guide as I follow this program. This coming week I will be continuing with the cross training as I start to add running back. It's almost over.

Mon - Rest - Physio Laser

Tue - Bike 2:30 (64km), ARC Trainer 30'

Wed - Bike 2:17 (60km)

Thu - Rest - Physio Laser

Fri - Bike 2:22 (60km) - ARC Trainer 25' - Greenday 2:30 :)

Sat - Bike 1:20 (30km)

Sun - Rest - Kicking Horse Coffee and TDF

Offically Registered

2009-07-15T07:44:00.003-04:00

K-Rock Roster

Time to get serious now, well I was always serious, but now the $ is down. It will be an adventure.

Thanks Scott for getting all the fees lined up yesterday.

Weekly Summary July 6 - July 12

2009-07-13T14:21:00.002-04:00

Theme for the week was Cross Training without aggravating the heel. For the most part Biking has been good for it, the legs and lungs. Did find a new piece of equipment at the gym, A Cybex Arc-Trainer. Quite impressed by the workout.

My next appointment with the Sport Doctor is Monday the 20th. Then I find out when I can start back running. At physio today the therapist reiterated that my ankle joint had been quite stiff and he feels that contributed to the stress fracture. I can buy that for now, the how this happened is still needling me.

Mon - Rest (Physio)

Tue - Noon Elliptical 46' (8.4km)

Wed - AM/PM Bike to/from work 60km

Thu - Bone Scans

Fri - AM/PM Bike to/from work 65km, Noon- Arc Trainer 25'

Sat - AM Bike downtown/home 50km

Sun - AM Long Ride 87km

Calcaneal Stress Fracture

2009-07-09T12:04:00.003-04:00

Bone scan completed and there is no question about it. Stress Fracture for sure. Night and Day between the two feet.

I'll wait to hear back from my Sports Doctor as to what I can and cannot do. Running is obviously out, hoping biking is still okay.

Let the recovery begin. Feels good to know what is wrong.

Likely Green Lakes won't happen, but I should be good for the Toad.

Weekly Summary June 29 - July 5

2009-07-07T09:26:00.005-04:00

6/29/2009 - 7/5/2009: 3km 21:00 (186 days)

Seems crazy to post a single run, but I did it and there endoth the streak as previously posted. So the theme for this week was to hit the cross training so the chips and chocolate wouldn't catch up with me. Being on holidays for a couple of days, combined with physio appointments made getting to the gym difficult, so it was time to ride. Now I must say I have a new found respect for Triathletes, how they ride 90/180kms and then run 21.1/42.2 makes me scratch my sweaty head. Still training the body allows you to do some remarkable things.

I did have x-rays done and nothing showed up, as expected really. Tomorrow is bone scan time, so we'll see what that reveals. Good news is that if it comes back clean, doctor recommendation is to use pain as my guide. So I could be running (very short) by this weekend.

Mon - PM 21'

Tue - AM 15km Bike with Kimber running (I was her mule)

Wed - AM 46km Bike

Thu - off

Fri - AM 31.5km Bike, PM 31.5km Bike

Sat - AM 50km bike

Sun - AM 70 km bike

Getting there...

Streak Ends @ 186 Days

2009-07-03T13:10:00.002-04:00

So after Monday's run I decided to end my running streak. 21' and only 3km and each step more painful than the last, it was time to stop running for a few days. Regrets? Actually none.

Here at the reasons why stopping the streak was the smart thing, or how I convinced myself to stop.

1) Reason for streaking, based on my previous post, was to learn to run on tired legs & to learn active recovery. At 20' per day I wasn't exactly running on tired legs and really had nothing to recovery from

2) The heel has to heal. 2 weeks and no improvement at all means I can't run through this injury as I have with others

3) I need a rest and I am too subborn to do it on my own. I have been going solid training and racing for almost 2 years, and not easy races, and this 48 year old body ain't getting any younger. Also, I have other injuries that need to heal also so the whole body physically and mentally will be better off.

4) Lots of time to train for R&I still, this way I go into the training ready

5) I have a new streaking goal to shoot for, my prior one was only 45 days.

6) 186 days is a long time, really.

7) Cross training is good for you. It feels great to be back on the bike for a while.

8) I may actually get the basement cleaned (who is kidding who)

So I have an appointment with a Sports Doctor on Tuesday and more laser physio Monday, that seems to help (only had 2 sessions). Till then - Pedal on...

Good luck to Sara and Derrick this weekend.... hope it stays cool....

Congrats to Heather and Brian on tying to knot this past weekend - we had a blast.

Cheers.

Weekly Summary June 22 - June 28

2009-07-02T14:55:00.002-04:00

6/22/2009 - 6/28/2009: 25.9km 2:30:00 (185 days)

When things go from bad to worse - not a very good week at all. All runs were extremely difficult both with pace and effort trying to battle through this injury. I had my first laser treatment and how much it helps is anyones guess, because walking with any bend in my right foot seems to just make things worse. Who knows what the near future holds, but I will beat it

Mon - PM 21'

Tue - AM 23' - Noon Elliptical

Wed - AM Elliptical - PM 20'

Thu - AM 24' - Noon Elliptical

Fri - PM 20'

Sat - AM 20'

Sun - PM 22'

Weekly Summary June 15 - June 21

2009-06-22T09:27:00.009-04:00

6/15/2009 - 6/21/2009: 64.9km 5:58:16 (178 days)

Happy Summer

Well the week started off great, and had a disasterous end. After last weeks high I was back at it, feeling strong through Mon-Wed. At the end of my morning trail run Wednesday, I had a strange pain/stiffness in the bottom of my left heel. Hmmmm. Walking was difficult, but I figured a little stretching and ice and all would be good. Thursday, still hurting headed out for my run and it was worse. No flexibility in the ankle and pain every push off with the toe. I had a chiro appointment Thursday. and he thought it was my Peroneal Tendon, which almost made sense. As the last few days have unfolded I no longer think it is the Peroneal Tendon as both side of the heel hurts. I have no idea what is going on and walking is painful, running way worse.

Sunday, Father's Day, Graham and I ran the Do-It-For-Dad 5km race in Ottawa. It is an annual race raising funds for Prostate Cancer. This was Graham's first 5km race, where we ran the whole distance. It was hard for both of us, for different reasons, but we had a blast (27:51).

More pictures here

I have another appointment at noon today about my foot. We'll see what that brings. 20' at a time.

Mon - AM 55' (Beaverpond) - PM 20' FF's

Tue - AM 30' FF's - Noon 42' Tempo - PM 20' FF's

Wed - AM 1:30 (Trilliun Woods) (Heel Issue)

Thu - Noon - 32' (Pine Grove)

Fri - AM 20' (road ez)

Sat - AM 20' (road ez)

Sun - AM 28' (do it for Dad)

Weekly Summary June 8 - June 14

2009-06-14T15:41:00.005-04:00

6/8/2009 - 6/14/2009: 111.8 km 10:30:33 (171 days)

Week Highlights

Synopsis

longest week of running in over a year, more than 10 hours and 110km...and feeling pretty good.

Squats on Monday, Barefoot Trails Monday

Tuesday Could barely walk and thought I had a stress fracture, don't run technical trails in FF's (yet)

Wednesday everything was better with the world

Thursday nice and relaxed

Friday nearly died

Saturday was fun

Sunday was fun - but nothing left.

Running and training, the constant emotional rollercoaster.

Mon - AM 55' (Beaverpond Trails) - PM 24' FF's (Beaverpond Trails - too tough)
Tue - AM 50' (Hills) - PM 11' Easy 28' Race (Beaverchase #2)
Wed - PM 50' Trillium Woods
Thu - AM 30' FF's - PM 30' FF's
Fri - PM 2:44 (Run from work) 16' FF's
Sat - AM 1:01 Trillium Woods Trails
Sun - AM 1:30 Trillium Woods Trail - PM 20' FF's

Plan for Friday

2009-06-10T10:53:00.003-04:00

So this Friday I get do to something I have been wanting to do since late last summer, run home from work. I started biking to work once or twice a week near the end of last year, and always thought it would make for an interesting run. So to allow for a more relaxed weekend, I figured this Friday would be the day.

Here is a link to the Motion Based up load from one of my bike trips home last year. Should be fun to run across the city.

I am looking forward to the re-fuelling when I get home.

Weekly Summary June 1 - June 7

2009-06-04T08:01:00.005-04:00

6/1/2009 - 6/7/2009: 85.6 km 7:42:03 (164 days)

Well I thought this was suppose to be a step back week, but it sure didn't feel like it. Reason was there was no LONG run, but 3 MLR longs which combined with the intervals and tempo run made for a little tougher week that I imagined. I guess this is the advantage of using a training plan. The intervals in the FF's were great, but I sure felt them the next couple of days. Saturday was run along the Lachine Canal in Montreal with Kimber, Heather and Brian, and finished off with a token hangover run Sunday.

Mon - AM 51' (Ran on the track legs were dead from the 32 the day before) - Noon Strength - PM 25' FF's
Tues - Noon - 49' - FF's - 6x700m on Pine Grove Trail (Intervals around 2:52)
Wed - AM 1:15 - Road - Yuk! Noon Strength
Thu - AM 30' Tempo - PM 33' Barefeet
Fri - AM 1:25 - on grass field
Sat - PM 1:35 - Montreal
Sun - PM 20' - FF's on the Trails

Weekly Summary May 25 - May 31

2009-06-01T11:28:00.004-04:00

5/25/2009 - 5/31/2009: 93.0 km 8:26:35 (157 days)

Another solid week of training. 5th week in a row of increase time and mileage. Recovered from the Half marathon easily, had a single FF's run of 10km - on trails, and finished off with a tiring 32km. This coming week is a well earned step back.

Mon - 55' Road
Tue - AM 35' Tempo - PM 27' FF's
Wed - 51' Road
Thu - 52' FF's Trails
Fri - 22' FF's - sick
Sat - AM 1:23 Trails - PM 10' FF's
Sun - 2:52 Trans Canada Trail

Akeelah and the Bee

2009-05-30T07:05:00.003-04:00

So just go with me here for a second

Thursday evening after dinner I was cruising the TV and came across the Scripts National Spelling Bee Championship. I have always enjoyed watching these young kids, ever since I saw the movie Akeelah and the Bee. So of course this meant a re-watch of the movie. So where is this going and how does it relate to running and Rock and Ice? There is a scene where Dr Larabee (Laurence Fishburne) asks Akeelah (Keke Palmer) to read a poem on his wall. I immediately got chills, and wanted to post and share it. There is excellence in all of us, we just have to embrace it and not waste it or be ashamed of it, and that by embracing it we encourage and inspire others to do the same.

Our Deepest Fear
by Marianne Williamson
Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness,
that most frightens us.
We ask ourselves, who am I to be brilliant, gorgeous,
talented and fabulous?
Actually who are we not to be?
You are a child of God.
Your playing small doesn't serve the world.
There is nothing enlightened about shrinking
so that other people
won't feel insecure around you.
We are all meant to shine as children do.
We were born to make manifest
the glory of God that is within us.
It's not just in some of us; it's in everyone.
And when we let our own light shine,
we unconsciously give other people
permission to do the same.
As we are liberated from our own fear,
our presence automatically liberates others.

Weekly Summary - May 18 - 24

2009-05-26T10:41:00.003-04:00

5/18/2009 - 5/24/2009: 89.2 km 7:55:59 (150 days)

Of course the highlight to the week was Kimber's awesome performance at the NCM 1/2.

Her RR can be read here

My account from a pacer's perspective here

The week was good overall. Recover from 5-Peaks, Train for Green Lakes and Taper for NCM-Half. All accomplished. FF's runs increased with runs of 6km, and a 6.6km on trails.

Monday - AM 2:16 in the Gats - PM 20' FF's
Tuesday - PM 33' FF's
Wednesday - AM 55' Road - Noon - 26' FF's
Thursday - PM 23' FF
Friday - Noon 35' FF
Saturday - 24' Road
Sunday - AM - NCM-Half - 1:43:39 - PM - 24' FF's

Weekly Summary - May 11 - 17

2009-05-18T19:50:00.003-04:00

5/11/2009 — 5/17/2009: 84.5 km 7:29:34 (143 Days)

Well a surprisingly good week. Started back doing my hip and core work at the gym and added a few double days to the mix. FF's runs are becoming a regular event, and the body seems to be recovering well off the workouts. No hard workouts, just running smart and bringing the body back in line

Monday - am 50' road, Gym@lunch, pm 18' FF's
Tuesday - pm - 20' FF's - 23' (wu/cd Beaverchase) , 28:25 Beaverchase race (#1)
Wednesday - am - 30' FF's (5.5km Longest TD), Gym@lunch
Thursday - noon 50' Pine Grove Trails, pm 12' FF's
Friday - 32' road, Gym@lunch
Saturday - am 5-Peaks K-town 14' wu/cd, 51:46 Enduro race, pm 20' FF's
Sunday - am 1:20 Beaverpond/Morgan's Grant with Kimber, 20' FF's

This week will be taking it easy again prepping for the half on Sunday.

5-Peaks Kingston

2009-05-17T06:50:00.006-04:00

Sitting here enjoying a cup of Kicking Horse coffee, I would like to start by saying thanks to Derrick, Sara, 5-Peaks and all the volunteers, it was a great race.

This was my first trail race of the year and I was really looking forward to it. First to get back to the trails, and second to run a shorter faster paced race for a change. The race was held at J&J Cycling trails just north of Kingston, a perfect venue for the race.

The weather was calling for wet; rain was the forecast and I was hoping they were right, I was looking forward to playing in the mud. Just this week I had been starting to feel like I was recovering from my Fall/Winter/Spring, the body both physically and mentally was starting to come around.

Race day dawned overcast but dry, however as we headed toward Kingston the clouds opened up and it rained, hard. Arriving at J&J, everyone was huddled in the Big green barn keeping dry. The rain was off and on, but eventually let up long enough for the Kids race and the adults to get-a-going.

Plan for the race was to have fun, stay injury free (I have a date with Kimber for a little half-marathon next Sunday), but to push it a little too. Off the start, I let the fast kids and the over zealous lead us out as I found my legs. The first 500m was a fast and slippery downhill on grass/mud trails, slight up hill, downhill again, into the woods for a bit, out onto a jeep trail and then onto the 1st aid station at 2kms. By this time I had found my stride, passed a few people and settled into racing. Time so far 8:30, for 2km on trails, silly fast.

Here we split off from the Sport group, running another 200m before a sharp right and into the woods. We then climbed up the escarpment, a very slippery muddy climb that on a good day would have been runnable, but with the mud and spinning feet it was a short hard hike. Passed a few people on the climb and then settled in for the fun. Here the course quickly snaked back and forth, here there and everywhere, until around 5.8km where we slid back down the escarpment back to the jeep road to return and follow the sport course home. I hit the 6km marker at 30:30.

The remainder of the course here was similar to the section we had just run, lots of single track tight cornering. Achilles, ankles, hips and core was getting a good workout. With all the back and forth you could see who was ahead and who was behind. I was closing in on a couple of guys and had no one behind me. Once out of the woods back into the meadow, there was another 500m left which included the final climb up the original downhill. I passed one guy in the meadow and then pumped with all my might up the hill to the finish, very muddy and very happy.

Finishing results: 10km - 51:45, 9th looser overall and 1st looser in AG.

Got cleaned up thanks to a handy rain spout and stuck around for a very entertaining awards ceremony before saying our good-byes to Derrick and Sara and heading home to the Hot Tub.

I hope this becomes a regular race on the 5-peaks circuit. The course is fast and technical, but offers a great challenge and experience for all levels of participant.

Pictures on our Zenfolio site here

Thanks again.

Weekly Summary May 4 - May 10

2009-05-11T15:31:00.002-04:00

5/4/2009 - 5/10/2009: 79.6 km 7:15:27 (136 Days)

Well last recovery week from Boston. Better, but not the best. Time and Mileage creeping back up, hips are still giving me grief so I have decided to go back to my old hip strength routines. No real speed in the legs, but I am fine with that. I am really taking to grass running both as a warm-up and cool-down, but also recovery. Managed over 30 minutes in the Vibrams yesterday, and I am noticing them helping with my achilles - all good

This week will be prepping for 5Peaks, which is also tapering for Ottawa 1/2 Marathon, and starting 16 week training for Green Lakes. A mix mash, so really it means be smart. If I wonder if I should do something the answer is no.

Next training cycle plan

2009-05-06T08:27:00.000-04:00

Boston is over, recovery is underway and of course the eyes turn toward what is next. There are some short races planned (5-Peaks, Beaver Chase), but the next Big one is the Green Lakes Endurance run in Fayetteville, New York. (just the 50km).

So training for this will begin the week of May 11th. Friend Heather discovered, what we think, is a pretty good 50km training program, Old Mutual Om Die Dam . Good Hill and speed sessions, but not too aggressive, with some nice long, easy runs.

I have posted the plan in Goggle Docs, tweaked it a bit with trying to work in summer holidays (running in Florida for two weeks will be fun) , and created 2 tabs, 1 for time and 1 for distance. My plan for this cycle is to get off the distance band wagon and focus on time based training. When running trails I think this is more appropriate and it takes the pressure off trying to run harder just to make a certain distance. This is the base plan, there will be double days and FF/barefoot runs thrown in. This is just the "guide". Link to document/plan here

Weekly Summary April 27-May 3

2009-05-04T07:43:00.002-04:00

4/27/2009 - 5/3/2009: 73.6km 6:34:46

Still recovering, but the legs are coming back. Started the week with a painful left hip and right hip flexor, and finished the week the same. I have a chiro appointment this pm so we'll see if anything is out of place.

On a positive note, did get in 4 FF or barefoot runs - increasing distance, a good solid 24km with Kimber on Sunday (she is looking real strong), and a couple of small doubles, so I can't really fret. Once I get this hip sorted out I'll be gold, till the next issue :)

I have added rowing (wind rower) at the gym a couple of times. I find it is a good total body workout and I am looking for something to shake things up.

Thanks for all the support and suggestions from Friday's whiny post, the grass runs on Friday and Saturday sure helped the legs.

Streak Rant

2009-05-01T07:28:00.004-04:00

I'm tired. I have no bounce in my legs. I hurt. I am not happy.

Driving home from work last night I was done. Ready to put my feet up and relax for a couple of days, hide the running shoes and pretend that chips, chocolate, a little rum, and the couch were my favourite past time. I get up from my desk and it takes me a few minutes to get moving. My body is hating me. But no, I drag my butt to speed group and after a 2km warm-up, manage to crank out 9x400 at sub-5km pace, and aside from my hip/glute, which I am still healing, did okay. Then I was beat and tired again. This was almost the same as my Boston experience.

So what is going on? Best I can figure is that even though the body is stressed, when called upon it can perform, almost as well as when it is rested, when inactive it almost goes into hibernation mode to recover. My body is adapting, changing, and getting stronger. This is important heading into R&I, which is why I am doing this in the first place. But it is hard and it hurts and I don't like it.

I have to stop comparing myself to what other people do and what I did last year. I am my own experiment, and if there are things I can't do now, so be it. When I start on day 3 of the K-Rock next year it will all be worth it. There just better be chips, chocolate, a little rum and a couch at the finish.

So I will go for my run when I get home tonight, I will shuffle to the coffee machine and I will suck it up, but this doesn't mean I can't whine.

Have a Great weekend. Go Bruins

Weekly Summary April 20-26

2009-04-28T14:23:00.009-04:00

Total for the week
4/20/2009 — 4/26/2009: 73.4 km 6:27:53

Got to say pretty happy with the week. Started out with this little Marathon, and then managed to keep the streak alive and run after the race. I had two runs in my Vibram KSO's and one run on the trails. Legs are sore but coming back.

Looking forward to this week, where I hope to throw in a couple of doubles and then run Kimber's 24k run with her on Sunday.

And a HUGE congrats to Kimber who on Sunday ran the 10km at Run for Reach as "not-a-race" and ended up with a BP and AG win. RR here Gratz Love.

3:22:36

2009-04-23T14:08:00.003-04:00

This being my second Boston I was looking forward to experiencing all those things I missed last year because I was walking around in that “first Boston” fog. I was not disappointed.

Observations

• Man that expo is busy
• You have to be on the buses at 6:00 am
• Everyone is as nervous as you are
• Athlete’s village is huge, crowded and busy
• Bring “stuff” with you to Hopkinton. Next time, thermos with coffee
• The walk to the corrals isn’t that far, but it is down hill. Starts warming up those quads
• Holy man those first 16 miles ARE downhill.
• The Wellesley girls are loud. All the spectators are loud.
• I know every one of the Newton Hills now
• Boston College is beautiful
• I love running down Boylston Street
• The Boston Jacket – the most beautiful in the world (okay I knew that)

Preamble

Last year I had my “dream” Boston, so this year I did not expect to compete with my finishing time from last year. I had a couple of hard fall races, combined with the Goofy challenge and my legs were not in “A” race shape. Also, in getting prepared for the K-Rock 135km Ultra next year, I have run every day since Boxing Day, so no real rest either; Boston would be my 116th consecutive day. I entered this one with a goal/expectation of running a 3:25:21 (determined by taking my average long run pace and subtracting 20 seconds per km), in other words no real clue.

Pre-Race

We arrived Saturday around noon, checked into the hotel and headed to a very crowded race expo. After a couple of hours we were done, and mostly just relaxed for the rest of the day. Sunday morning, Justine, Kim and I ran the inaugural 5k. It was a beautiful morning and great for the girls to race in Boston and cross the hallowed finish line of the Boston Marathon.
Monday morning I was up and out to the buses by 6:00 am. It was cold; the wind seemed to cut through me. Arrived at the Hopkinton, blew up my air mattress and settled down for a 2 hour wait. No matter what I did I could not warm up and kept 2nd guessing my race attire, but in the end stuck with the plan. Walk to the start was as nerve racking as always, I doubt that will ever get easier, but I timed it well so I wouldn’t be standing around too long.

The Race

So this was it. What did the legs have? My plan was simple, 4:52/km pace, run as even as possible. I didn’t really remember from last year how much downhill the course was for the first 16 miles, maybe because last year I was running on fresher legs, but this year I sure felt it. As it turned out it was a blessing; those tired legs. It stopped me from hammering the first part of the course. I was running a little faster than planned, but not overly and had to slow down a couple of times to keep it under control. Hitting the hills in Newton, I was tired, but not too bad so I stuck with my pace and cadence through the hills, not losing too much time or energy on the climbs. The 21 mile marker just after the Heartbreak crest is one of the most wonderful sights in running I believe. I was still on a little faster pace, tired but moving well. From here I just maintained, checking my averages and speeding up ever so slightly when I saw my pace slowing. My one wish for this Boston was to run hard down Boylston Street to the finish. Last year I got a cramp and jogged it in, this year I wanted to kick it. So I made the turn cautiously looking for Justine and Kim, found them, quickly posed and then raced for the finish. My last .5km was run at a 4:11km pace – perfect end. Just as I had always imagined it.

The Numbers

Time: 3:22:36
1st Half: 1:40:13
2nd Half: 1:42:23
Pace 4:46/km

Conclusion

Looking back on the race, I am extremely pleased with my result. I paced the race perfectly and had nothing left at then end. I was not as fast as last year, but it was a tougher race for me. Hope to be back next year if the legs are willing. Boston is really getting under my skin.

Boston in 6 Days

2009-04-14T08:45:00.003-04:00

I am really looking forward to it. Being my 2nd Boston I know what to expect and am looking forward to it ALL. Last year I was more a "deer in headlights" and felt "I didn't belong". This year I feel more like a veteran, and am looking forward to those things I missed

Training has gone well, and I have kept the injuries under control, but strange thing is I am JUST starting to feel ready - guess that is a good thing - maybe peaking at just the right time.

Just the easy taper runs are left (everyday). Kimber, Justine and I are running the BAA 5km race/run on Sunday which should be fun.

Goal time is 3:25:21 (4:52/km) anything around that and I'll be happy. Weather is looking perfect. Cloudy and high of 11C. If the wind stays down it will be a great day.

Whether I run it again in 2010 will depend on how I feel after R&I. I'd like to go. I qualified at Disney and hope to again at Boston this year so I will register.

Go Bruins (that is for Derrick) - Sens are out so really, does it matter? ;)

Follow-up to What is the Rock and Ice

2009-04-06T15:05:00.004-04:00

Just a little follow-up to my previous post about what is the Rock and Ice.

When Kimber and I were out for a run on Saturday, I had my backpack on weighted down with a few water bottles and canned goods, we were talking about R&I K-Rock Ultra and basically summarized it to the following;

1) Run a marathon, 3 days in a row
-add to that-
2) Run them in snow shoes
-add to that-
3) Run with a backpack
-add to that-
4) Run with a potential -40 windchill and white out conditions
-add to that-
5) Sleeping in tent on the snow
-add to that-
6) Doing this with some of the best people you could ever meet.

Why not do it?
Memories and friendships to last a life time.
A feeling of accomplishment that will last forever.

Registration is open I believe. :)

Streaking

2009-04-02T07:50:00.015-04:00

Today I reached my 100th day

Okay, so this doesn't mean running with no clothes on!!! When talking about running and streaking what is meant is number of days of consecutive running.

The most popular association is the United Sates Running Streak Association, who defines a running streak as running at least one continuous mile within each calendar day under one's own body power. This group has some pretty hardcore members, those who have been running for 25, 30 and 40+ years.

I do not aspire to be quite as crazy as these people, my streaking has a slightly different rule and purpose.

Rule: Run a least once everyday. My minimum requirement is 15 minutes, but I have only ever done that once, all other runs have been 20 minutes or more.

Purpose: To learn to run on tired legs & to learn active recovery.

I believe for R&I, to get up on day 2 after having run a marathon on snow shoes the day before and head out to run another one, you have to be accustomed to pushing you legs and body when they are tired, really tired. Running every day is a key to developing this ability.

Also, to be able to run everyday, there are days that you are required to use as recovery days. These use to be days of rest, non running activities, but the theory behind active recovery is that low intensity running assists in blood circulation and reduces accumulated blood lactate speeding recovery. Worth a try, right? The trick is to use these low intensity days as easy recovery days and not to push the pace because they are short and easy. Oh well, I guess time will tell.

So day 100 is in the books, what is the next milestone? Day 101 of course. No day is guaranteed so I look at each day as a major accomplishment. The next real hard one will be on April 21st, the day after Boston.

One final note, a nod to Derrick S, who is in his 20th year. Truly stunning, but I know he treats everyday, one day at a time. Still 19+ years - amazing.

The summary log of my 100 runs can be found here

Month of March is done

2009-03-31T10:13:00.004-04:00

Training for Boston this year I knew, as with last year, that March is the crucial month. Last year I was primed and ready for it, this year not so much. Coming off the Disney Goofy Challenge (5:17:21), I knew I had to have a good, but short recovery heading toward Boston.

First long run in March was relatively short @ 24km, but 15km of that was a what I had hoped my MP of 4:30/km would be. Well that run HURT and the following weeks 33km was cut short to 30.5 as I hobbled home with a really sore piriformis. I did a lot of soul searching and realized there is no way I'd be in "race" shape for Boston this year, and opted to cut back the speed, get to the start line healthy.

Subsequent long runs for March have been 34.5,36, & 38.3. With each one I have felt stronger and fitter. The slower training was working, no speed in the legs, but for that I'll wait till race day.

So I have finished March with a great early morning run with Kimber, finishing off at 434km, just 16km shy of my highest month ever (last March). I do have some aches and pains to get under control in the next 20 days, but I feel confident for a good run/race in Boston this year.

I am looking forward to getting back to the trails after Boston, and switching to more time vs distance based training, still there is only one Boston.

Bring on April

What is the Rock and Ice?

2009-03-29T12:03:00.004-04:00

So what is the Rock and Ice Ultra ? To begin with it calls itself the other desert race, the 1st being The Marathon Des Sables a 6 day race across the Sahara Desert.

The Rock and Ice takes place not in the sand but in the snow, not it the heat of the desert, but the bitter cold of Yellowknife Canada. In the desert the temperatures are +40 Celsius, in Yellowknife -40 Celsius. Yellowknife, Canada has the honor of ranking first in Coldest Winter, Coldest Spring, Coldest Year-Round, Most Cold Days, Most Deep Snow Cover Days, Extreme Wind Chill, Most High Wind Chill Days, and Driest Winter Air. It is the perfect place for a race.

There are three race events; the one day 45km Cold Foot Classic, the 3 day 135km k-Rock Ultra, and finally the 6 day 225km Diamond ultra. In each of the race there are 4 divisions Male and Female and for each of those a Ski and a Foot/Snowshoe division.

For the Diamond Ultra you are required to pull all your supplies on a sled or pulk, for the Cold Foot and K-Rock you need to run or ski with a backpack to carry all your daily needs and emergency supplies and your nightly gear is transported to the caps for you.

I have decided to race the 3 day K-Rock as a happy medium between the 3 distances. I do not feel it will be an easy race to complete, actually quite the opposite, but I also feel it is something I am capable of completing and am looking forward to the challenges ahead in the next 51 weeks.

The Beginning

2009-03-26T14:17:00.003-04:00

The beginning of the "official" training starts after the Boston Marathon 2009.

Leading up to this I have been spending my time, aside from running, researching equipment, and planning a training strategy. Looking at this year results, in the Men's Foot and Snowshoe, 5 of the 8 competitors dropped out. This enforces the prepared boyscout in me and I know I have a lot to learn in the next 51 weeks, including this blogging thing.

I will be starting, as per Kimber's suggestion, putting together a master list that I will publish and then start whittling down as decisions are made.
Hope it is a fun journey

ETA - Here is the Gear List Link - a work in process document, but when finished something I hope I can share with current and future competitors. Comments on the list ALWAYS welcome