#TrainingDay

#TrainingDay

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On Saturday’s Cottage Run

The fall colours are popping right now…IMG00050-20130928-1105

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IMG00052-20130928-1106

Cheers

Mesmerizing…

I wish this went on for another 4-5 steps…

Running Wild – Video

Alexander Crook traveled to Red Bluff Bay in the South Baranof Wilderness Area. This video is one of the projects that was produced. Running Wild, a short film about trail running in the wilderness.

BPMR -Things to Improve/Change For Next Year

It’s been most of a week since I did the BPMR.  My body seems ready to get back to training, but before I start talking about future goals and training programs, I think it’ll be beneficial to go over some things to improve on for next year (if I decide to do it again…which is “probably”).

Here goes:  Things to Improve/Change for Next Year

  • Bike Training – Obviously.  Tonnes more riding, technical trails and even some spin classes would give me a huge leg-up from this year’s performance.
  • Get My Own Bike – I spent a lot of time this spring dicking around with my bike situation.  I considered renting a bike through the race but decided against it.  I considered buying a new bike but didn’t exactly have the cash at the time. I even considered using my current bike which is a fully rigid Specialized Rock Hopper circa 1993 (It’s purple), but ultimately I was lucky enough to borrow a friend’s swanky new full suspension bike.  It handled all the terrain easily, but consistent training on the bike you’re using for the race is probably a good idea…maybe…
  • Bike shoes – Speaking of borrowed equipment, guess what came along with the borrowed bike?  Borrowed clip-in shoes!  They worked pretty well, but apparently (unbeknownst to me) the peddles and shoes were for road riding and I would have had an easier time if I had used proper mountain bike gear.  Who knew?
  • Bigger transition bags – The race utilizes a 2-bag system for transition areas.  Bag “A” & Bag “B” (I’ll slow down for those of you who are struggling to keep up).  I used two cloths bags that cinched close with a string/rope that doubles as a shoulder strap.  On a positive note, the bags were two different colours so it was easy to differentiate between them, but still quickly identify them as mine.  However when it came down to it they were simply too small to fit all the gear necessary.  By the end of the race I was clipping my hydration pack to the outside of the bag an through the strings as well.  Not ideal.  Larger bags, with bigger openings would ease and expedite gear swapping.
  • One Hydration Bag?  – Most other racers used 1 hydration bag.  I didn’t want to lug around any more weight than I had to, so I made up two packs (with all the necessary kit) and swapped them at transitions.  I often wondered though, if I could stash the bike tools/pump on the bike or in the transition bag would 1 bag have been easier to use.  I’m still on the fence for this one.
  • Strength Training – Lunges, squats, deadlifts.  One of the reasons my legs were cramping was that they were over-worked.  Yes, I was dehydrated, but when my IT band started screaming it gave me some indication of what shape my legs were in.  Sure, I felt fine on the run eventually, but it was apparent that the strength training I was doing in May should have been continued into/through July.  Also, my lower back was pretty fatigued by the end of the kayak, deadlifts would have stabilized my core, and enhanced my posterior chain.  In July, I was paranoid that they strength work would compromise my endurance training…but I think I had it backwards….20/20 hindsight I guess…
  • Fuel – I think my food/hydration was pretty good.  Yes, I was hungry at points but with the limitations I had (upset stomach at start) I think I did pretty well.  A little more solid food and some Gatorade at transition #1 might have helped; mind you I did eat and drink…maybe just not enough.

Have a great weekend all, enjoy the sunshine while it lasts!

Bruce Peninsula Mulisport Race 2013 – Race Report

Warning:  this is LOOOOONNNNGGG

Race night, you never get enough sleep.  Even if you get to bed at a decent hour you’re usually tossing and turning with anticipation/anxiety or getting up every hour to pee.  If this doesn’t happen to you, consider yourself lucky.  This race was no exception.

The day before the race was a busy one with packing up the kids, my race kit, camping gear etc. and trucking off to my folk’s place which is a couple hours away.  After a quick lunch and a few instructions for my mom, I was back in the truck and on my way again.  Another couple of hours in the truck and I finally rolled into Wiarton ready to check-in.  A few last minute bike adjustments, filling of hydration packs, and I was checked-in, race kit in my hand and paranoia in my step.  The race was well-organized, and gear drop off was relatively easy even despite going over my plan/gear list elevety billion times.

Cabot Head Lighthouse

Eventually my friends from Crossfit Opus showed up, and went to drop off their gear as well.  By the time we sat down after all the pre-race shenanigans it was 11:30 and the 3:45am wakeup call was coming fast.  The next morning consisted of a rushed breakfast at 4am, before a 4:30 pre-race briefing, then an hour bus ride to Cabot Head Lighthouse and the starting line.

At 6:30 the horn went and we began the first bike leg of our 96km day.  The first leg left me a little discouraged, as it became pretty apparent that I hadn’t spent nearly enough time on the bike, and definitely not enough time training on technical trails.  I knew my biking would be one of the weak points of my race, but the technical portions of the trail were brutal on me.  Also, it didn’t help that for the first hour I had to restrain my effort to avoid throwing up everywhere.  A couple sips of water sent my stomach doing backflips, and I immediately jumped into damage control mode.  The 40km stage travelled gravel roads for a bit, before jumping onto some logging roads which slowly degrade into a rocky/muddy track left by a tractor pulling trees out of the bush…and then it they got worse. Eventually I gave up on trying to ride everything and simply ran the bike on anything that looked remotely difficult.  Eventually the course returned to something resembling an “actual” trail, then we were spit out onto gravel roads again.  The last few kms were on pavement as we entered Lionshead where transition #1 was waiting.

Transition #1 was uneventful, and despite feeling the fatigue in my quads (I pushed too hard trying to ride through the harder bike stuff) I started up the first hill excited to catch the guy in front of me, and lose the guy behind me.  Unfortunately, by then time I reached the top of that hill my quads had decided they didn’t want to play nice anymore and threatened to revolt completely.  I turned into the trailhead, stopped and desperately started to stretch.  The runner behind me ran by, and I tried to start running again; this is where my quads started to spasm.

Lot’s of views like this

Frustrated, I continued to stretch and (now that my stomach had settled) drink/eat as I considered my options.  Eventually my legs settled enough that I could walk, which eventually lead to an easy walk-run, then to run and “walk the hills”, and finally to “I feel awesome, let’s rock this”.  My race was back on.  The trail at Lionshead is gorgeous and super technical; scrambling over limestone boulders, lots of exposed rock shelves, a descent down to a cobble beach, then an ascent back up the escarpment to more rocky goodness.  I repassed the guy who passed me earlier, caught/passed the guy I was chasing at the start of the run and didn’t see either of them again until the finish.  SCORE.  The only issue I had with the run was regardless of my fueling on the run, I was still in caloric and hydration debt from my stomach issues on the bike.  I finished all my water and food about 2/3 of the way into the run, and had a mini-bonk on the last gravel road into transition #2 (the kayak portion).

As I trundled into transition #2 I opened my bag, got my hydration bag out and filled it to capacity.  The bottle is only a 750ml, so it didn’t take long to chug the whole thing and fill it again.  I instantly felt better, and my legs loved the respite from activity.  Now let me take this moment to say how awesome the volunteers were at this race.  I know it sound cliché, but the volunteers took my information, offered help when I needed it, but also backed off when I was busy doing something.  Plus, one of them had baked peanut butter cookies!  A cookie and a few complementary pieces of watermelon and I felt like a champ…I only had one concern….getting into my kayak.  I’ve gotten in/out of kayaks hundreds of times, but in my minds-eye I pictured both legs cramping instantly as I sat down, the boat capsizing, hitting my head on a rock and slowly drowning or dropping out with a(nother) head injury (some people I work with have already commented on my suspected head injury when I told them I was doing the race so it’s nothing new).

Fortunately my legs co-operated and I was soon paddling out into the big water of Georgian Bay.  The skies were blue, and a favourable tailwind left me with a feeling that things might just be looking up.  As I made my way along the shoreline a race marshal’s boat pulled along side and warned me of the 3ft swells and a shoal that came out into the bay a significant distance ahead.  Apparently a couple of boats capsized in the waves created by the shoal and wind, when I eventually got there I gave it a wide berth and just kept the paddles moving.  As I neared the “end” of the 16km paddle leg I started calculating my times and thought that maybe…just maybe, I might able to crack 9hrs total for the day (best laid plans of mice and men).  I rounded the corner into the last bay and was suddenly struck with a wicked, gusting headwind.  It was the kind of wind where you take 4 paddle strokes and move ahead 1 stroke’s worth of distance.  Additionally, the last bay is deceptively long…as in 5km long.  Those last 5 km probably took me as long, or longer than the previous 11km.  The effort level was full tilt; if you let off for a second you risked being blown off-course and backwards…and there was no way I wanted to cover that distance twice.  I watched as my dream of a 9hr finish vanished in the wind tossed waves, but moreover I just wanted to get out of the damn boat.  Eventually I made it in, and despite being worn down, I was in high spirits.   The week before the race I had said to a friend “If I can finish the kayak, I can finish the race” and here I was, on the beach, post kayak and with lots of time left to finish the last two segments…all I had to do was survive.  A banana, a Cliff Bar, some Gatorade and I was back on my bike, ready to slog out another 20km.

33319-loch-ness-monster-proof-download-softwares-lisisoftThe final 20km bike stage was more of the same, with a few water holes thrown in for good measure.  I don’t have an issue with getting dirty, but I really could have gone without submerging my foot as I plowed through (what I can realistically call) Loch Ness (I swear I felt something move in there while I was riding through it).  The most notable part of this last leg was when my clip-in shoes decided they were tired and stopped letting my clip into the peddles for about 10km…it wasn’t frustrating at all…(cough).  Gravel roads, more logging trails, pastures, pleasant horse paths, and finally back on the road before entering the final transition.

Injinji I love you!

In my haste at transition #2 (run to kayak), I had forgotten to take my socks with me.  Instead my adrenaline-hazed brain neatly tucked my socks in my shoes and put them in the transition bag.  Now, at the final transition I was finally reunited with my beloved Injinji toe socks (no blisters for this cool cat).  Yes, I rode the entire last bike leg sock-less.  Luckily the bike shoes didn’t rub too much and I came out mostly unscathed.  I quickly dumped everything, jumped into my socks/shoes and was out of transition and onto the final 5km run.  The run was a mixed experience. The trail was nice, but for most of the 5km I was having chest pains that limited the effort I could put in.  I had the usual aches/pains too; quads, IT band, lower back, etc. but the chest pains gave me some concern.

In the end, I didn’t have a heart attack, and my legs lasted long enough to push me across the line to the resounding finish line cheers of…one person.  Everyone else was at the grandstand watching the awards ceremony, while us back-of-the-packers were still rolling in.  Guess I’ll have to train harder next time if I want some kudos from the crowd (welcome to my pity party, can I interest you in a beverage?)

10 hours and 7 minutes of solid effort.  It wasn’t pretty, but I did it, and I’m happy I did.  Will I do it again next year?  Probably, we’ll see what life throws at me in the next 8 months.  My next goal is the Road2Hope Marathon in November, so after some rest it’ll be time to jump back into the road miles and speedwork.

Cheers

What Have I Gotten Myself Into?

I know it’s been a while since I’ve posted in earnest, but really what’re a few months between friends?
Here’s a short synopsis of what’s happened over the past few months:

• I ran the Road2Hope Half Marathon in November of 2012, promised you guys a race report…aaaaaaaandthatdidn’thappen… mostly because the rest of November was filled with post-race blues, low motivation, and a general malaise
• Late November and all of December were spent fighting some nasty virus that nearly obliterated our Christmas this year, and caused quite a few absences from family celebrations etc.
• January, I finally kicked the bug and started training for the Around the Bay road race; there was much speed work, but motivation was still lacking at times and I missed more long runs than I’d like to admit (wait…did I just admit it?)
• After the ATB I signed up for the Bruce Peninsula Multi-Sport Race, and have been “training” for that ever since. I say ”training” because after a few weeks of putting in 7-9 workouts a week I blew up and took most of June off (there were a few other issues that popped up in June but over-training was the biggest cause of my meltdown)
o The BPMR is a 5 stage adventure race that consists of a 40km mountain bike ride, 16km technical trail run, 16km kayak in Georgian Bay, 20km bike section, and finally a 5km trail run into the finish. Sound daunting? It’s downright pant-shittingly terrifying
• July wasn’t too bad, I started riding my bike a lot more and throwing in brick workouts whenever possible, lunchtime trail runs even a couple small kayak workouts (I think I’ve done 3 total over the past 4 months which is more than a bit frightening…foreshadowing anyone? )

So here we are, 2 days from race day and I’m feeling…busy. I’ve only ever done a destination running races, and for that I stayed in a hotel so a lot of the amenities were covered. For the BPMR racers are required to bring equipment for 3 sports, first aid gear, extra shirts, food/fuel etc. and that doesn’t even include the camping equipment etc. Don’t get me wrong, I don’t mind bringing the equipment, it’s just been unusual to be packing for multiple days and still only be half done. Knowing my luck I’ll forget my toothbrush and be stuck using my finger and gum all weekend (kidding…kinda). Here’s a quick pic from last night’s equipment “assembly”.

(clock-wise)Run pack on the left-bottom, required gear to go in run pack (first aid, extra shirt, whistle, etc.) trail shoes, and back up trail shoes, misc. gear including bike lock/leatherman/bandana/etc., transition bags at the top (green and red), life-jacket beside those, bike pack far right, bike shorts, Emergency (space) blankets, food/gels/chews in a ziplock bag, extra ziplocks, sunscreen, Gear for bike bag, (not pictured) rain jackets, camera, transition foods, water bottles; and finally, as Ford Prefect said: “If you want to survive out here, you’ve got to know where your towel is”

Anyway, things are…good? I’m paranoid about race day, but by next week I’ll be wondering what all the fuss was about (in all honesty I’d prefer to be over-prepared rather than under-prepared). At the very least I get to spend some time with old friends, and get away for a weekend, I’ll just have to keep reminding myself to “relax and enjoy the moment”.

Before I sign off, I guess I should post some goals. For this race I’m aiming for goal D but it’s always good to have something to shoot for in case the stars align and you feel like a million bucks. Here goes:

• A.) 7:45hr or under
• B.) 8:00hr or under
• C.) Finish standing upright
• D.) Not pooping myself (Thanks Claire)
• E.) Injury-free

As you can see, not terribly ambitious but realistic. I want to do well, I hope to do well, but this amount of effort scares the living bejeebus out of me. Again, I have to walk the line between having fun and being competitive; it would seriously suck to pay all this money, train, put in the effort of packing/traveling etc. and end up having a terrible time. If things go bad, I’m going to do my utmost to roll with it.

Let’s do this thing!

Hey! Who Likes Mud? – A Tough Mudder Race Report

A couple weeks ago, some friends and I ran the Spring Tough Mudder Toronto, and by all accounts it was pretty awesome.

The morning started out early and unseasonably cold. Our 2hr drive to the parking area gave the day time to warm up but it simply ignored our gesture and kept is cloudy grey demeanor. We boarded buses and were driven 45minutes to the ski hill where the race was held. Quickly and efficiently we grabbed out race packages, changed into our race gear, ditched our bags at bag-check and got our game faces on.
Before I get in to race specifics let me just say that this “race” ran like a well-oiled-machine. The race organizers didn’t cut corners on anything; if you needed it, it was there for you; there was hardly any waiting for ANYTHING, lines were short and quick!

Back to business: At our appointed start time we crossed the Start line threshold and were faced with our first obstacle: a 8ft wall we had to scale. Our team worked well to help each other over, only to find out we really hadn’t started the race yet. About 100 people were jammed into this small corral where a short time later the MC started giving us the pre-race pep talk. There was a lot of “Hoo-Ah”s and the reminder that this wasn’t a race, but a personal challenge. Also, we were encouraged to help our each other whenever/wherever possible. After the national anthem we were off, running down the first section of trail, crossing over top of one of the final obstacles we’d see 3hrs later.

If there were two things that exemplified the day they were mud & hills. We’d had some significant rain in the days leading up to the race, but honestly there was enough water on site that the place would have been a sloppy mess anyway. Since the Toronto event was run at a ski hill the organizers thought it’d be a great idea to have you run/walk up and down the slopes about eleventy-billion times. Say what you want about the obstacles, the hills and continually treacherous footing caused the most pain.

The obstacles were great, and varied enough to hit both your strengths and weaknesses alike. I could have done all of the obstacles on my own, but part of the fun was helping/supporting your teammates when they needed it. Obstacles ranged from climbing over walls (two 15ft walls in a row, and two 8ft walls which leaned toward you significantly giving you no footholds), crawling on your belly through mud with barbwire or wires that delivered electric shocks above you, tunnels underground, tubes which descend into and back out of muddy water, jumping into ice cold water where you have to swim under a board to the other side and climb out (through ice cubes) of, climbing up onto platforms and jumping into deep water or sliding down into a watery mud pit, and even running up a huge skateboarding/snowboarding quarter pipe and trying to reach the top (where your teammates and strangers waited to help haul you up.). I’m sure I’m missing some but you can find a good list of samples here: http://toughmudder.com/obstacles/ The final obstacle (right at the finish line) is called Electroshock Therapy; you walk through a sloppy mud pit where electrically charged wires are hanging down to waist level. Upon arriving our team decided to link arms and walk through all at once….which was an experience…I think I received 5 shocks but it was hard to say for sure…it was an awesome way to finish the day though.

As I said earlier, the weather didn’t exactly co-operate, the day remained cloudy until just before we finished and a cold wind blew pretty much all day. It seemed like every time you started to dry out the course would get you wet again (usually some form of submersion) so you were forced to keep moving to stay warm. Hypothermia was a big concern and one of our more fit teammates had to skip a few obstacles near the end because she could get warm again after being wet. To be honest I was shivering most of the day as well, especially after running through the snow section they made on one of the downhill sections (you slide down a rubber sheet into a huge bank of snow/slush).

I was able to do all the obstacles without issue which I was pretty proud of, but I did have issues with rocks getting lodged under the insoles in my shoes so I had to stop and dislodge those more than once. All in all it was a great day!

Been a while…I have something for you

Oh…Hey…didn’t see you there.

So, (cough), it’s been a  while.  I’m just going to drop these here for now…I may be back later but I’m not sure yet.  Give them a look and let me know what you think

I know I posted the this last year but…

Happy “Blue Monday” Everyone!