Sulphur Spring 100miler

So I have talked about this for a while and finally after discussions with Coach Derrick and my family, yesterday I registered for my first 100 mile race. I am trying not to think of it as 100 miles, but 8x20km loops. Last year I ran the 50mile at Sulphur and really enjoyed the course and it seemed like the perfect fit for my quest for my first Belt Buckle.

Derrick had given me one more week of recovery, and to get rid of this everlasting cold before we kick off training. I am nervous of what is in front of me and know I will need to focus more, and put more effort into recovery than I ever have before. There are only 14 weeks between now and then so anything I can do to prevent injuries and be ready for the next workout will be monumental.

I plan to resurrect my weekly training updates so I can log the craziness, so stand by.

One other note, part of the reason for registering yesterday, Valentine's Day, was it had been 13 years since my Father passed away. I haven't really thought of him when it came to races, as it was after he died that I took up this obsession. Still yesterday, while thinking of him, I got the courage to register - so this will be run in his memory.

YAU Marathon 2012 – Race Report

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

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

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

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

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

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.