RUN NOW...

Orcas

2012-02-07T13:06:00.000-08:00

(Cascade Falls before the 11 mile aid station. Very fresh - Photo: Glenn Tachiyama)

Since Saturday I've been looking for some inspiration to write something creative, exciting and interesting to read, but it's not coming to me.

Of course the race was incredible. It always is. Did you look outside on Saturday? It was sunny and hot. Definitely not February-esque. The trails were outstanding as always. 99% snow free, rolling, steep, and nice and mulchy. The trees were an amazing contrast of green to the orange peet below. The company was even better.

(Just below Constitution Summit and on the heels of Nicola - Photo: Glenn Tachiyama)

How did I race? 5 hours and 25 minutes. It was no record but was good enough for 14th overall. I tracked Nicola Gildersleeve for a good forty minutes and then we cruised together for about an hour. The whole time I feared that she would hand me the boots on each of the upcoming downhills and she did. We chatted. Had some laughs. Gossiped. I stole some of the energy from the cheers her friends were giving her. As we entered our final climb before the quad searing decent into Cascade Lake we drifted apart and, with 6 km to go, I powered back a whole bottle of

Nuun and 2 gels. There was no way I'd bonk or cramp now. Almost at the lake I squeezed by Nicola's carpool buddy and competition. We spoke little as she was all wrapped up in the ruckus of her ear buds, but I when I left her she knew another female wasn't far back.

The end came quickly for me from there. I ran through a slighter adductor cramp and into the finish. The fleeting moment of disappointment with my time was quickly absorbed by chips, guacamole, and some fine ginger ale, as I realized how well I'd run the last 8 miles from the top of Mount Constitution. I just kept getting faster and faster. Had no troubles moving up hill and was still relatively agile on any remaining technical spots.

After trying my hand at a more focused workout regime in the gym and a heart rate based run schedule, I'm thrilled to say it worked. I'm still not sure how well it worked, but I definitely know I didn't have to be so conservative in the earlier stages of Saturday's Orcas Island 50k. Maybe a bit more pedal to metal on March 10th, Dirty Duo.

Pre-Orcas Thoughts

2012-02-03T09:57:00.000-08:00

This time tomorrow a gaggle of trail junkies will be 1 hour and 28 minutes into the beautiful Orcas Island 50k course. Smiles will still be abound as many climb Mount Pickett and head toward the first aid station at Camp Moran (10 miles). With loamy, wet trail under foot and pine forests backed with vistas of Mounts Baker and Rainier, why wouldn't this be an enjoyable day?

For me personally, I've worked hard at this one. At first my goal was to better my previous 5:18, but as I get closer to the race and have no clue of what I'm capable of, I'm just glad to feel so great. Thanks to Monika Marx I'm far more well rounded physically than I've ever been before. Fingers are crossed that the weight work pays off on the climbs and toward the end of the race, the spinning helps me buffer those lactic moments, and my long tempos pay off on anything flat, like that last hellish mile around Cascade Lake.

Out to enjoy and lay down no pressure on myself. I vow not to look at my HR monitor, but to only look at the data later. I really have to stay focused on Running Now as it will be easy to get wrapped up in my own expectations after all the work I've done. A little healthy motivation for me is my continued rivalry with the Lazy Trail Runner. Should be a fun day under meteoroligist's promised sunshine.

Marathon Thoughts

2012-01-07T19:32:00.000-08:00

Not sure how I missed this one. Apparently it's been going around for awhile. Better late than never, I guess. Thanks, Mike T.

Merry Christmas to All

2011-12-25T05:52:00.000-08:00

The Perfect Medicine

2011-12-14T08:37:00.000-08:00

So my question is, Can you do too much and inadvertently reverse some of these effects through stressing the body with exercise? I imagine the answer is the same as with food, moderation.

Santa's Got a Brand New ...piece of Wind Stopper?

2011-12-11T19:21:00.000-08:00

The last few weeks have been unseasonably gorgeous in Vancouver, but quite cold and frequently windy. Weather like this has required some thoughtful dressing in the past, but I'm done with the two t-shirts method and onto Salomon's XA WS Softshell. This thing is Windstopper, so cuts wind but also eases the impact of heavy rain, let's out the sweat and keeps in the heat. The hood is particularly nice as it articulates with the movement of your head if you need to have it up while running - I had mine up the other morning when the temperature dipped below 0 and the fog was sticking to me like honey.

If you're looking for a running jacket for yourself or a Christmas gift for a runner, this is the one.

Phantom Limbs

2011-11-14T14:54:00.000-08:00

As some of you know I never start at the front, or near the front, of any race pack. Even if I end up there in the first kilometer, I prefer to start toward the back. It let's me see how fast others are feeling and what tricks they have up their sleeves. It was no different this past Saturday at Mountain Madness's Phantom Run.

As usual I a few jokes were slid in between my increasing gasps of air and before I knew it I was stride for stride with the Lazy Trail runner. Just up ahead was our leader and the two of us sat in 2nd/3rd position for the entire 19k. We'd slightly catch up with him on the technical downs, but he had amazing turnover on the flats and was an outstanding climber. This phantom runner out front had a brilliant race and put about a two minute gap on us before we finished in 1:46.

Striding alongside the Lazy Trail Slug

If you've noticed my Suunto Moves lately, you'd have noticed a hell of a lot of zone 1 running and for me it was very apparent on Saturday. I really only had the one gear and was extremely lucky to hang on to Coo. He's always fast so I was thrilled to share 2nd with him.

This is my last race, other than Gunner Shaw, before Orcas Island 50k in February so I hope to pick up another gear before then. I have to keep the plan in mind. We can't always be peaking and we should expect that sometimes our legs just don't show up. For this race, my phantom limbs left me hurting and struggling to keep up.

Learning to Run Slow

2011-10-26T19:30:00.000-07:00

"Learn to run slowly" my trainer/coach said to me in an email earlier this week. I knew what she meant as we'd talked about HR training a little, but reading those words made me laugh. I want to run faster and science is telling me to back off. Either way, I pay her to think and in Green's words, my job is to "be a horse and just run."

Of course running zone 1 is just part of an overall plan, but it's the part I'm struggling with at the moment. Not because I don't want to do it, but because I really am struggling with keeping my HR in zone 1. I'm just barely not walking in zone 1 and I'm sure the old man in the walker passing me thinks I should just give up on running. It surprises me how little it takes to change my HR. The tiniest of hills sends me up 10 bpm. Hardly a slope at all. It's no wonder I've been running zone 2 "junk" for all these years. Living in North Vancouver presents some serious challenges in terms of hills. There really is no way to keep your HR consistent. It's either up or down. I did notice today that my HR came down significantly after about 25 minutes. Obviously it's up early on in exercise to meet the increase in bodily demands, but I didn't know it would take that long to get back below 141 bpm. Hmmm?

Of course there's value in learning to run slow, but I can't wait for the Aldergrove Provincial XC championships this Saturday. I won't win or even place, but I might run in zone 3 or even 4 for a bit, and then back to a long zone 1 for Sunday.

XC Season is here!

2011-10-01T16:18:00.001-07:00

Last weekend's Buntzen lake 5 Peaks marked then end of trail season and today's Crescent Park XC marks the start of something new...and fun.

The leaves are becoming yellow, orange, and brown and they make that wicked crunchy sound under foot. No runner would say they don't enjoy a run this time of year.

This mornings 4 loops of Crescent Park was so fun, but in the same breath a real wheezer. Out front of the Lazy Trail Runner, I knew he was just behind. It was way too quiet back there and his sneak-attack style race plan always gets me. Not today though. After 26 minutes of being ahead of him, and 500 or so meters to go, he pulled into the lead and put about 40 strides on me. I knew that if I was going to beat him he couldn't get any further ahead...and he didn't. Fighting back in the final 100 meters, I crept back quietly. Really quietly. Like a cat on grass. The LTR had no idea I was there and with 10 meters to go I showed him what the finish line looks like under my Speed Cross 3's.

The next XC installment isn't until October 29th in Aldergrove Regional Park. Come on out and burn up some lungs with the other Provincial Championship racers. You might even catch a glimpse of my new Salomon Fell Cross. Very svelt and could be the ideal XC shoe.

Salomon Sample Sale - This Weekend!

2011-09-22T20:20:00.000-07:00

Opportunity of a lifetime. Just before Salomon opens a retail location in Park Royal, you're being invited to another amazing sample sale. Great deals on incredible gear. Check out the details below.

Where's Butch? A West Coast Trail Tale

2011-08-19T21:16:00.000-07:00

About 10 years ago, my dad, my uncle, and second cousin, or some iteration of cousin, set off to conquer the 75k West Coast Trail. With my 50 liter Khamsin loaded with food, sleeping gear, cooking gear, and clothes enough to last six long, wet days, we took the Lady Rose up Alberni Inlet to Bamfield, where we set off from Pacheena Bay toward Gordon River (Port Renfrew). Six days later we emerged from the dark, mucky forest smiling and proud, battered and bruised, and smelling like seven years on the street. That final boat ride was like Shangri-la as it meant pub food, hot showers, and our own beds.

At 9:2o pm, this past Saturday and 10 years later, I arrived back at the Gordon River again dreaming of pub food, that elusive shower, and my own bed. The day had been a long and incredible journey as the six of us had started from Pacheena Bay only that morning at 4:42 am. Dave, Ken, Rob, Adrian, Jackie, and myself woke to the beep! beep! beep! of a 3:45 a.m. alarm clock, went through our morning routines, and began running under headlamp light with only enough gear and grub for the day.
Spirits were high as a couple of us finished our business at the trailhead outhouse and we set off across the beach. The tide was out at that point so we gladly skipped the ladders that were part of those first few kilometers. From there the run to Pacheena Light house was dark and invigorating. Like any night run, your senses seem to come alive as you see less and hear and smell a lot more. Most of what I could smell unfortunately was that of one of my running mates. Evidently someone hadn't finished in the out house at the trail head. Our arrival at the light house coincided with daylight and our headlamps found their way to the bottom of our bags. After a quick look around and a snack we trotted on to Michigan, the first of many campsites. It was early and a few weary campers had poked their heads from their tents to see the six of us running through camp. I'm sure they thought we'd stolen something. Why else would people be running across a desolate West Coast beach at 6:00am. A few waves and smiles and we floated off down the beach, back into the trail, and back out again...kinda' the routine for the day. Although the beach was open and appeared to be an easy way to cover a lot of miles it was often very tough travel. If you've ever run along the beach you know exactly what I mean. Occasionally you find a hard patch that gives you excellent traction and purchase that propels you onward. For every step you take on that surface however, is an opposing piece of ground made of sand and gravel that fills your shoes and seemingly sucks you backward, like a dream in which you're being chased by some evil ghoul. After a few kilometers of this pesky terrain you start to crave the muck and roots of the forest again. And so the cycle begins, on the beach, off the beach, on the beach, off the beach...the forest's technical roots and mud become a pain too eventually.

As Adrian and I discussed on route, getting through something this massive and daunting takes some mental segmenting in which you break off manageable pieces to finish in your mind. Being quite fresh in the morning, I broke off my largest chunk of the day, from the start to Nitinat Narrows, our first boat crossing at kilometer 33. This too was our first short break at which we topped up our water, sucked back some Cokes and had a giggle with a few northbound hikers. The section immediately leaving the narrows is primarily boardwalk and makes for a few kilometers of nice running. With that in mind I ran off confidently thinking of Chez Moniques, my next mental segment, at Kilometer 44. Head held high and proud of the bit we'd completed, I made my way toward that boardwalk only to be attacked by a fallen tree branch. In my efforts to dance lightly over it, it caught my toe and quickly wrapped up the other leg like a boa constrictor. I went down like a sack of toys and fell in dog shit. Ironically, dogs aren't even allowed on the trail so perhaps wolf or some other. Thankfully it was that petrified kind that didn't stick and only made for a good chuckle.

Minus "eau de feces" and without injury, I trotted on toward Monique's dreaming of a burger and another Coke. It was on this stretch that I had my first low. It was early on, but I wanted to be alone, I was paying too much attention to my aches and pains, questioning whether I could make it, and getting a bit clumsy. I needed that 11km's to Monique's to hurry up and end. A bit of fighting and I arrived alongside Adrian, who was also feeling low and wanting skip the Carmanah Lighthouse. Down the ladder we went and flushed out on to the beach. Ahhh...Monique's - Chez Lean-to.Monique's is a strange little place that has become somewhat of a West Coast Trail icon. I don't know her story, but if I had to guess I might say she was hiding from the world. She's planted on reserve land with her First Nations husband in the heart of Pacific Rim National Park. Inside her plastic and tarp covered shelter the cans of pop are lined up neatly across from the cooking area, fresh baking, and potato chips. The floor, where the cat and two dogs roam freely, is sandy. A burger and bun is $15 and the fixin's are a bit more. Monique herself, who doesn't make eye contact, is quirky as hell and has plenty of stories, some of which are inaccurate and embellished. She was positive that the running record was 10 hrs 30 minutes and held by a triathlete who timed all the tides. Those of us who know Gary Robbins know he could never do a triathlon. I can't recall how it came up, but I believe this was about the point 10 years ago that my father and I discussed the 17 hour record that had been achieved back then. Believing that to be quite impossible, I never would have guessed I might be gunning for it myself one day.

I'm a cheap bugger (teacher on holidays) so passed on the burger and kept to carrot cake and Dr. Pepper. With a belly full of cream cheese icing off we went down the beach realizing that our 9:00pm boat ride across the Gordon River was becoming less realistic. With 31 of the hardest kilometers to go we needed to crank it up a notch or two. The "group doddle", as Ken so eloquently phrased it, was enjoyable as hell, but killing our chances of meeting Butch, who told us the night prior that he'd stay until 9:00pm for $250. No later.

With a lot of very focused work, a couple cable cars, an increasing number of ladders and bridges, the trail just seemed to pass by for us. There seemed to be less talk and more "get there" mentality. This is not to say we weren't enjoying ourselves. In fact, quite the opposite. It just seemed there was an awareness in everyone that arriving at Gordon River by 9:00 pm was slightly urgent or we'd be swimming. I spent a fair bit of time running this section alone between Rob and Adrian out front, and Ken, Dave, and Jackie behind. My feet were starting to get messy about kilometer 58 and cursing and frustration set in. A few lonely, but out loud "f" bombs became part of my rhythm. I wanted to move faster, but the terrain in some places didn't allow it. Besides, some of our team was currently behind me so why bother anyway?, I thought. The tide was at its lowest by now and our plan was to drop through the 62km beach access out onto the shelf that would carry us quickly around Owen Point, where we'd hop through wet caves and watch the seals bask in the evening light on the rocks. The relief of running across the the shelf was immense. We were actually able to run with a normal gait again while hopping over tidal surges and volcanic stone work. Rounding Owen Point was like heaven and hell. The caves were spectacular but ahead I could see the next few kilometers of travel would be rough.It was 7:00pm as we embarked on a two kilometer bouldering expedition through to Thrasher Cove and the 70 km marker. With little chat, we climbed up and down the rocks and drift wood toward the campers at Thrasher who were a sight for sore eyes. They gave us an abundance of positive energy, exactly what we needed to get it done. It was like running through an aid station with all you can eat cheering. Their "oohs and aahs" brought to mind the breadth of what we had done already and just how close we were to actually achieving the goal. Sometimes that outside perspective is all it takes.

Laughing and smiling our way up the climb from Thrasher Cove back to the main trail, it was rapidly becoming headlamp time again-especially in the forest. Dave and Adrian had dropped us by now and were laying down serious efforts to reach Gordon River by 9:00pm and stall Butch until the rest of us arrived. It was about 8:00pm at the 70Km post and we figured 5 km per hour was reasonable. Perpetual motion in mind, heads were down, lights were on, and the trail began to undulate more and get more technical than it had been all day. Needless to say, we slowed up. My body was tired and feeling amazing, but mentally I was beat up. Night running just added to that. The kilometers ticked away incredibly slowly through here and the sounds of children playing by the water began to creep through the dark. The chatter of people around fires and the purr of vehicles was all I needed to finish this thing off. At 9:20 pm I was late, but certain Butch wouldn't have left us there.

Wrong!

There was no boat, no Butch, and absolutely no compassion from those on the civilization side of Gordon River. Butch's monopoly on the ferry service had the locals scared to even talk to us. To be quite honest they were rude, inconsiderate and I'm ashamed to call them fellow human beings. This could be a letter to the editor so I'll let go here and finish the tale.

There we stood, the six of us, looking across the darkness to the other side where there would be pub food, showers, and a clean bed. How fast was the current? How far was the swim? How deep was the water? What would we do if 16 hours of fatigue dragged somebody under? If we made it to the other side we'd be wet and how long before we found our way to Port Renfrew, 5 kilometers away? I strongly advocated for a fire and a bivvy night as I felt the risks were too high. It just seemed like one of those situations that could end a brilliant day really badly. Some humming and hawing and a lot of shivering led to just that - a warm, sparking fire and six tired little bodies wrapped in silver space blankets. It was quite hysterical in the end and just added to the journey.

This lasted until low tide and sun up the next morning when we filled our hydration bag bladders with air, sealed the important stuff up and made the swim in daylight. It was a fabulous way to wake up and start the day with fresh legs before we jumped on our boat back to Bamfield, which we had to meet at 8:00am. Ken, Rob, Adrian, and myself swam the river and the other two, not naming any names, got a last second pick up by some incredibly generous soul who cared less about Butch's little boat mafia.

Four pairs of wet shoes, and two dry, ran the long road to showers and coffee before an unforgettable trip up the coast to Bamfield. The almost four hour trip took us to two species of Orcas, Gray Whales, Humpbacks, and Sea Lions. The Serengeti of the sea I tell you. Our captain just happened to have some research privileges that brought us extremely close to these creatures. What a way to bring the trip to a close before the dirt road back to Port Alberni.Although I remembered the West Coast Trail like I'd been there yesterday, it was a very different experience. Most of the folks we met out there were encouraging and genuinely interested, but I'm certain after our departure they must've commented on us not really having the time to enjoy the trail. To that I say yes and no. Running is a very different way to enjoy a trail. You may experience less in terms of time, but the runner takes it all in fast and overwhelms his senses. It's very draining as you haven't got time to reflect on things. Instead you run through it and experience it later. Almost a week later I'm still in the high of it all and continue to recall the bits and pieces.

16 hours & 43 Minutes

2011-08-15T20:25:00.000-07:00

You can do a lot with 16 hours and 43 minutes. On Saturday, August 13th, I chose to run the 75km West Coast Trail. Story to come...

No Aid Stations

2011-08-06T09:46:00.000-07:00

Most of us are used to a life of luxury in which we can open our cupboards or fridges and hoover down our choice of sweet or savoury, right? Right! Every once in awhile however, we branch out on adventures that put us through exercise hell and, bang for buck or weight for energy, really limit our food choices. Multi-day adventurers and racers alike know precisely what I mean. Variety of food is so nice and sometimes undervalued in our day-to-day routines. Imagine being restricted to only sweets forever. Or only salty. Even after a five hour run and seven gels or other over-packaged caloric treats, one's stomach starts to rot and your teeth start to hurt. No other quote brings home the value of food and variety better than theoatmeal's White River 50 race report in saying "at mile 21 I drank a cup of flat Mountain Dew and I swear it tasted like unicorn tears (I laughed aloud here). At mile 43 I ate a PB&J sandwich and it was like eating the entrails of a fallen angel." But how can adventurers possibly carry the smorgasbord of delights they would like to sustain them for more than eight hours?

The reason this comes to mind is that in the next month I am taking part in several long-ish events that will require me to be self-sustained for periods of up to eight hours. The events:

August 12th and 13th, a running of the West Coast Trail, in more than 10:08 (Gary Robbins style), and on September 10th and 11th, a 24 hour Rogaine event near Merrit's Lundbom Lake.

Those of you that know the West Coast Trail know that I will be entitled to one luxurious stop at Chez "Sticks holding up a few tarpaulins" (Monique's) around half way into this very technical 75km's of snakes and Ladders...and bears, and river crossings, and mud, and sand, and ziplines. Sounds fun, right? Definitely. Perhaps I'll enjoy the burger and beer at Moniques, but outside of that, what should I be carrying in my bag?

Lundbom Lake, Near Merritt, BC

West Coast Trail is clear, but what the heck is a rogaine , some of you are asking? Some of you may know it as a hair growth product, but NO, unlike the Lazy Trail Runner, I have lots of that. As defined by the Kamloops area's Sage Orienteering Club,

A ROGAINE IS A MAP AND COMPASS EVENT THAT RUNS OVER A 24 HOUR PERIOD.

Teams of 2 to 5 people choose how long and how far they will venture to find as many of the

Controls marked on the map as they can. The controls may be found in any order and teams

may return to the central Hash House at any time to eat and/or sleep.

The terrain of the Lundbom lake area promises to be gorgeous, but don't be fooled. It'll be hot as hell in the day, near zero during the day and spear grass heaven. In the center of this 110km's squared area id a Hash House. It is well stocked (usually) but many teams don't return for many, many hours, if at all. So again you are required to be self-sufficient for eight or more hours, so what should be carried?

So a call out to all you adventurers, racers, hikers, and cooks or chefs. With no aid stations, what should I carry in my 25 liter bag. Of course I have my own ideas from previous adventurers like R2R2R Grand Canyon, but what are your dreamiest concoctions. Lighter is better by the way. Help me create my portable aid station.

The Knee Knacker I Bluffed

2011-07-10T08:22:00.000-07:00

This picture, by Gary Robbins, at Cleveland Dam, about sums up my day. I felt light and yo yo'ed with Sean "the Run Bum" Blanton from Atlanta, Georgia for a little more than 5 and a half hours.

I'm not sure how, but I feel like I just bluffed my way through 50k of the gnarliest trail running in Canada. But there's no way. I must have done something right, or a whole collection of things right. Either way, I could not have felt smoother, lighter, or more relaxed than I did yesterday, and I ran a PB by eight minutes for a 5:40:07 finish. The first half to Cleveland Dam was run in 2:51 and the second half in 2:49, a negative split by 2 minutes. A nice even pace throughout truly paid off in the last quarter, where I had the 4th fastest time of the day. In particular, beyond Hyannis, up the Seymour Grind.

When I take a bit of stock of all things, it's clear that all that rest I took was a huge bonus. To have trained more would have done me damage considering my soleus issue, which had been remedied by race day. I was able to start Knee Knacker injury free, but with little mileage under my belt; like I said in previous blogs, nothing over two hours on foot. I believe taking some impact off the legs and riding my bike as much as I could kept my cardio where it needed to be and allowed my soleus to continue relaxing. On top of this my trainer, Curb Ivanic, had me stronger than I'd ever been before. Certainly I was more efficient as a result.

Race day itself came together perfectly too. As some of you know, I was up at 3 am walking with a coffee and watching the sun come up. I knew it was going to be a good day. I had my smoothie, coffee, and the best race crew possible picked me up at 5 am for the 6am start near Horsehoe Bay at Nelson Creek Park.

After some banter with Pricey and his crew (Katie Dreschel and Brad DeAbreu) away from the crowds we launched into the first climb where I immediately started into the jokes. A few people giggled, but not for long as breathing took precedence. I climbed up Black Mountain and across the bluffs alongside Pricey and Sean until the snow started. Up top the huge, melting snowpack had me slipping and sliding like a chicken on ice. It was really well marked, but runners still needed to stay tuned for post-holing opportunities, which I took a couple; one up to my knee in water as we ran over some small tarns.

I came into Cypress at 1:38 and enjoyed the smiles of my crew, some coconut water, and grabbed a couple fresh bottles for the run across Holyburn to the chute. This was perhaps the toughest part of the day. The route/root across Holyburn is very technical and mixed up with mud and snow and uncertainty. Every step could land you on your ass before you come out onto the cross country track, which I also hated running on. Running on snow is not my favorite. I didn't get the same feeling Aaron and Adam had. They said they loved that part because they could go so fast, but then they go fast everywhere. Morale improved around the lodge after a handful of fruit gummies and I flew into the chute for a race down the best descending ever. The slope down over Brothers Creek to the half way point at Cleveland is a mixture of rocks, roots, and super loamy earth. You can really fly on this section but I refused to pound out my quads as we hadn't even started the hardest half of the race.

At 2:51 I crossed the dam to see Sean napping on the cement and made my move to pass as I flew over him toward my crew, the jolliest bunch of running elves anywhere. They'd cooked up bacon sandwiches on the Lazy Trail Runners Coleman stove. How could they not be happy? Plus Saje and Lara were there flying a "Run Daddy Run" flag. A few jokes and I was off again. I ran/walked Nancy Green Way to Grouse knowing of the challenging steps I had coming after that to get to Mountain Highway. I'm not exactly sure how long it took to get from half to Mountain Highway, but this was where I realized how great I was feeling and that I was actually going to finish. The thought of a PB didn't even enter my mind however. That positive thought seemed to drive me even harder and I floated down the steep steps to see my crew yet again. This is where I sucked back a couple "just-in-case" advils and some watermelon. Several years ago North Van speedstress Nicola Gildersleeve passed me at this very point so I was quite concerned she'd be upon me anytime. While I was sipping coconut water I said, " I better get going, Nicola's coming, I know it". Then, three momentarily relaxing words, "She dropped out" followed by..."but here comes Lisa". And off I went being pushed by Lisa and still towed by Sean in his yellow La Sportiva singlet.

Through the 3/4 marker I was feeling phenomenal and the time was telling me I might be in the market for a PB. As I'd seen my crew already I carried on down the canyon without stopping. All the while eating and drinking like crazy; to the point where I stopped to pee and it was clear. Eating early was going to be key here with all the climbing I had ahead of me. Not only did I have to climb out of Lynn Canyon but then out of Seymour Canyon, through Hyannis and up the Seymour Grind, where many people have had there self esteem handed to them. Between LSCR Gazebo and Hyannis aid station I hoovered three gels and a bag of Pink Lemonade Stingers (new flavor is excellent). Ran all the way out of Seymour Canyon, to Hyannis, and to the base of the Grind where I mixed up the power hiking and easy jogging. From here I knew I had a PB coming to me. I felt too good not finish fast and keep relaxed. That section from Quarry rock to the end is always a strong spot for me as well and I knew it. Light and fast down Baden Powell to Old Buck, across Seymour Road, where Brad and Katie were egging me on yet again, and onto Indian River Road. Up ahead, I could see a red tank top style jersey. It could only be one of two Knee Knacker legends, Peter Findley or Keith Wakelin, who I'd seen sporting this garb off the start line. Whoever it was, they became my goal. Later on, Keith told me he saw me coming as he re-entered Baden Powell, but he was cramping too badly to give anymore than he already had. I gave him a verbal push on the way by and he did the same before I started hearing the announcer in Panorama Park. Not having looked at my watch since the grind, I had no idea what I was in for and I vowed not to look until I saw the finish line clock. Down the stairs and onto Panorama Road I could see a clock that read 5:39... so i dialed it up a notch to break that 5:40 barrier. Too little, too late though and, still relaxed and calm, I came under the Knee Knacker banner in 5:40:07.

If you took the time to read this entire entry I commend you. It's long. Really long. And all about someone else. However, you've gotten the gist of the day I had on Saturday. It was absolutely incredible. I've run a good number of 50k's, a 50 miler, and heaps of 10 to 25'ers, but none have gone this well. Sure I've had good races, but this was Knee Knacker and it felt easy. It's not supposed to be easy and nor am I supposed to be feeling recovered two days following the race. So why?

Things I think learned on Saturday, July 9th, 2011:

Never underestimate rest. Sleep well and make sure to take days off. I know we often feel like we should be out there because others are, but if running starts to feel like a job ... it is.

Wake up Early. Even better than a cup of coffee, take a walk three hours before your race. They say you should eat three hours before a race anyway. Plenty of time for the illusive race day B.M. too.

Be mindful of your heart rate. Know when you'll go lactic. In a race this long, going lactic is BAD. Full recovery is unlikely. Having been injured before this race, I knew I couldn't tax my body to that point or I'd risk re-injury.

Race your race. The shirt in front of you may take off because s/he's faster than you, but he also may be the fool who blows up later and you saunter right by with that all-knowing smile on your face.

Eat and Hydrate well. It's often tough to eat or drink, but you must. And you have to do it before your body asks for it. Just keep drinking and eating. Even if you have to stop and pee, the time you lose is made up by drinking well and not slowing down due to cramping or fatigue. Of course this starts before race day too.

Having meaningful conversations. Perhaps the most important part of my day was seeing my crew, family, friends, smiling volunteers, and trail strangers. My crew was happy and always ready to chat, my family had a "Run Daddy Run" flag, and I got two hugs from people I haven't seen in awhile. Like I've seen Peter Findley do for the past few years, I stopped at aid stations for a few moments without rushing and had conversations that lifted my spirits. You have to smile a lot and say good morning to perfect strangers. The more you give, the more you get back. Thank you to my great crew, Duncan and DarbyKai, to Lara and Saje with the flag, to Kevin, Linda, Rob D., Gary, Kevin H., Phil, Ward, Brooke, Brad, and Katie. To the Japanese hiking group near Mountain Highway, to every volunteer, to Glenn P. for telling I was making it look easy (what a booster coming from you), and to Sean "The Run Bum" Blanton for hollering in the woods. To Pricey for keeping me relaxed with conversation on Black Mountain. Also to Lisa P. for pushing me harder without knowing it.

Be light, loose, and relaxed. Part of racing long is being light, loose, and relaxed. You may have noticed that when you fatigue during exercise your shoulders end up around your ears and your neck disappears. Then you get tight. This is using muscles and energy you don't need to waste. Mentally focusing on keep a nice light glide (float) really pays off. If you feel light and relaxed, you probably are and the onset of fatigue is delayed or avoided.

Climb smart. Over the years I've gotten better at this but Gary Robbins put it best, "climb with your glutes". You really have to keep upright so to not fatigue the low back and make sure your heels are touching the ground to avoid unnecessary strain on your calves. As well, take short, thoughtful steps. Long, high strides may seem to cover more ground, but they're dangerous in a long race.

I don't want to sound like a big shot or that I'm preaching the science of running, but I think it's important for me to notice what works for me and perhaps you'll think about it and use it yourself.

1 day to go came and went

2011-07-09T04:01:00.000-07:00

Busy day yesterday and I literally found no time to write my day before blog.

At 4:03 am, I have been up for an hour, sucked back a coffee, had a great walk, and now the rest. When I say rest of course I mean bathroom stuff. Racers, fast or slow, first or last, know all about the pre-race BM necessity.

Sushi was a great night-before meal and I was in bed before 10.

The body feels good. A little tightness in the anterior compartment of my left leg, but my mind is at ease. As Jude says, in so many words, run with heart and the rest will take care of itself. Good advice, Jude, I plan to take that advice as seriously as possible.

2 days to go...

2011-07-07T19:56:00.000-07:00

There's been a lot of talk these past few weeks about the amount of snow in them "thar" North Shore mountains. There's been snow before, but apparently not like this. Glenn Pace's "Snow Report" tells tales of snow starting within 100 meters of the Black Mountain bluff and continuing through to Cypress where it has melted away for transition. Immediately following the exit from transition and delving back into the woods the snow continues pretty much until Holly burn chute. Yikes and Yeah!

Trying to catch a glimpse of Saturday's route, I went down to Stanley Park's waterfront for a soak in the ocean and found the mountains shrouded in rain clouds. A crab walked over my foot scaring the crap out of me as I smiled inside thinking about the mud that would now accompany the snow. It really is going to be a trail runners dream.

With two days to go I'm really starting to feel the excitement around the whole event. It occupies my mind with every step I take, every bite I take of anything and everything, and every sip of water/electrolyte I suck. It really grabs a hold of you. Having done it before I can honestly say it's an excitement and not nerves - especially because I have few expectations for myself this year. Adam Campbell spoke my reminding mantra for this year best in his recent article/blog post "Knee Knacker-Snake Bite", "The race rewards athleticism, strength and endurance, as opposed to speed". And speedy I will not be - finish I will though.

3 days to go...

2011-07-06T19:53:00.000-07:00

The running work is done and now I just have to show up Saturday morning at 5:00am. The Lazy Trail Runner and his speedstress, DarbyKai, and I rolled off a loop of Buntzen Lake this afternoon. We started off incredibly gently and slowly built it up to a very solid tempo.

I felt fabulous, particularly climbing. I'm as ready as can be. I know I haven't had the hours so likely don't have the staying power, but I'll ease into like todays run only on a much larger scale.

The next few days will be very restful.

4 days to go...

2011-07-05T20:59:00.000-07:00

It's looking more and more like I'm going to toe that start line Saturday.

Had the pleasure of running into Dave "the entire Broadway Run Club" Papineau this morning and congratulate him on his brilliant finish at Western States last week. When I asked him if it was as hard as he may have previously thought he didn't right out say no, but he said his nutrition/hydration were spot on (check out his fueling plan here)...and of course he credited Hozumi for his brilliant pacing.

This started me thinking about my nutrition/hydration for the upcoming weekend. Although the forecast is not currently for beating sun and heat it will still be warm and humid and could result in some serious cramping and fatigue. I don't have a lot of secrets, but I did pick up some coconut water and a $5 power cookie from Whole Paycheque. If I can get my crew, the Lazy Trailer Runner, out of bed on time I'll have him keep me hydrated and fed throughout. Hopefully he doesn't eat my power cookies.

The Knee Knacker aid stations look great though, and I'm lucky enough not to have stomach issues. If I need extra food I can always enjoy a little more than just flat coke.

Reminder amazing Knacker Crew: Please take the lid off the Coke before I arrive. The Orcas people forgot.

5 days to go...

2011-07-04T20:36:00.000-07:00

A beautiful day in the Vancouver hood. I presume the snow is melting away quickly and maybe even dangerously, but just in time to smooth out my glide over Cypress. I'm not actually super concerned with Cypress for snow. It's that nasty side hill section from Cypress to the XC area, across Hollyburn. Step by step I guess.

Anyway, today was a breeze.

Another lazy coffee morning
Short hike in the forest
A 25 minute nap
A Massage with Kristie Elliot @ Moveo
A soak in the ocean
And a great burger and beer with friends

I'm off to a bath and some foam rolling and then bed. I'm really living the West Point Grey house-wife dream aren't I?

6 days to go...

2011-07-03T14:19:00.000-07:00

A week from now I should be recovering from whatever race I have on Saturday - maybe nursing a re-injury or hopefully, just some tender, tired muscles.

Like Luke with Yoda on his back, I just had a nice long hike in Lynn Valley with my daughter on my back. While she looked around pointing at every dog along the way I started to think about my pre-race routines. A massage on Monday is the first step for me. After that I have a few race week runs I usually do, some key meals, some restful nights, especially the two nights pre-race, and I try to make sure I'm up and about for race time each morning.

I'd love to hear your thoughts on race week. What do you do?

7 Days to go...

2011-07-02T18:43:00.000-07:00

Another day has gone by and another successful run on the shore. Had a great run with a terrific posse today, one of which was Chris Price, fellow Knee Knacker lotto winner. Pricey is running extra strong right now and should have a brilliant first go at the Knacker. He's been able to get in all his long runs and speed work and stay injury free - lucky bugger. Having had only the past two weeks to get back at it, I explained to him how I got in as much mileage as was reasonable. Banging out 5 hour runs wasn't going to work if I wanted to steer clear of re-injury.

It's surely been too little too late, but the brick system has helped me roll off some good distances and times while providing ample rest. I was running just over an hour on day 1, day 2 up and down BCMC, day 3 two hours, and day 4 two hours. Then rest. The rest time has been a focus.

I ran into John Foy at Lonsdale Quay yesterday and he said he had a similar experience last year. He explained, "You'll feel great until half and then you'll be in hell". The Lazy Trail Runner told me Foy really laid down the law out of the mid point last year though so maybe if I take it easy I'll be able to delay the onset of "hell" until 3/4's.

I'm starting to thinking more about pre race and race day nutrition now and my last week of workouts. Fitness won't be improving, but I need to keep mobile and loose.

Massage is booked for Monday at 3:30 at Moveo.

8 Days to go...

2011-07-01T09:22:00.000-07:00

This morning my eyes opened to a real life Folgers advertisement. The beep beep beep of the coffee maker and the accompanying smell - oh man! And coffee made it good.

The Lazy Trail Runner arrived about 5:50am, we sipped some java and off we went up Capilano Canyon. We kept the pace consistent and smooth on the way up and across Mont Royal and then had a nice floaty and playful cruise down Mosquito Creek back to my place for yet another cup of coffee.

After some good food and roller session I'm off to enjoy Canada's 144th at Lonsdale Quay.

Check - another Care free run.

9 Days to go...

2011-06-30T20:33:00.000-07:00

Finished teaching for the summer today and made a B-Line for Grouse's BCMC. Felt terrific going up and most of the way down. It took me 43 smooth minutes to go up and 26 quad-pounding minutes to come down. My Suunto t6d tells me the ascent was 792m and the descent was 789m. Not sure how that's possible unless the mountain moved, but it happened. Total time was 1:09. The technical descent can be pretty sketchy, but it sure keeps you focused.

Got tomorrows alarm set for another 6am run up Capilano Canyon and thinking about booking a massage. Anything to make me feel I am prepared for this thing. I keep on with the rolling and the feet up in relax mode.

Test of Metal to Now

2011-06-29T10:41:00.000-07:00

On a 5:30 run through the streets and trails of North Vancouver this morning I started taking stock of what is...not what will be. With Knee Knacker 11 days away there isn't much I can do to change the training that I have missed or will miss. As I said in my previous post, I've been on a 7-week taper. All I can do now is...

Be grateful for the runs and rides I've had
Eat well
Rest well
Keep running care-free and for enjoyment
Keep loose and limber
Start an early morning running routine

And...

Look forward to a fun, snow-filled run in the mountains with good people.

I must say, I am grateful that my injury has forced me back onto the bike. I'm loving the mountain bike.

The Plunge - Test of Metal 2011

I'll try to keep people posted on the days leading up to Knee Knacker. If nothing else it may be interesting for me to look over the days leading up to race day in the future - especially if it goes particularly badly or well.

Painfree or Carefree?

2011-06-22T14:31:00.000-07:00

The typical running injury doesn't involve blood or band aids. If it were we'd be a lot happier in light of the fact that we're still able to run. The sight of blood doesn't usually elicit that "Oh crap, how will this effect my running plans?" response, like you may have seen in Gary Robbins Hawaii video. The pain in that guys voice is not based on actual pain as much as it is on an instantaneous awareness that a summer filled with running and racing was gone.

Like that flashing red light on the dashboard of our cars injuries tell us our running machines have had enough. Perhaps the machine is out of gas or oil, too tired, too old, or maybe even unmotivated.

Recently I've had a small red light flashing in my calf. Specifically my soleus. When it first flared up during Iron Knee I was able to run through it, but still had that moment of panic regarding Knee Knacker, the race I 've scheduled to peak for. At first I was mad, sad, upset, confused, and I tried to rationalize the pain away.

As the time went on I came to terms with it and started doing more and more cycling. I'm even doing my interval workouts on the bike. It's fun and feels less like work.

There it is...it felt less like work. Getting out for a run was feeling like work.

Is this burn out?

I was injured. Running felt like work. All I thought about was my training schedule, I was wasted tired and never recovering well.

The past 6 weeks have been wonderful - once I accepted my situation, that is. Not being able to run has allowed me to let go of the pressure I placed upon myself for Knee Knacker and enjoy other things. Riding the Test of Metal last weekend was a hoot even in the mud and wet. And I rolled off a 3:36. Not bad for a "runner".

This all really hit me yesterday when I was able to run for a solid hour without pain in my soleus. The birds were singing, the wind was blowing branches down around me, I jumped over a garter snake, and I was smiling in a large way even after I gashed my knee. Since having A.R.T. runs had been about achieving a pain free sensation in my soleus and I had gotten there a few weeks back in doing a few 40 minute sessions. But something still wasn't right. I was apprehensive to do certain moves, my body was tight and I wasn't enjoying myself. It felt like work. Yesterday I wasn't just pain free - I was care free too.

After injury forced me into a 7 week Ultra taper, I've naturally let go of my 5:30 Knee Knacker goal. I really am running for fun again now and if I am unable to start Knee Knacker I won't be looking for a rope to hang myself with. It is what it is.

Pain free running is one thing, but care free running is essential. All my regimented training had me focused on the future and not on Running Now. I should have known better.

Go Ahead to Ride

2011-06-09T16:32:00.000-07:00

In the past three days I've seen Moveo's Jenn Turner and my coach/trainer, Curb Ivanic. They've both given me brilliant advice. Some I didn't want to hear, but some I was glad to hear. In particular "go ahead and ride". If it doesn't elicit a pain response, get out there. Perhaps I'm not on my feet like I need to be for Knee Knacker and I haven't run in 12 days, but I'm certainly getting in the aerobic workout I need...and crave.

The bad news is that I have to skip this weekends 5 Peaks, but it means I can try my running legs out on Monday again. Can't wait.

A Test of Two

2011-06-05T19:43:00.000-07:00

After a late night phone call from my brother-in-law saying he was puking and wasn't going to make our morning ride of the Test of Metal course, it would've been easy to pack it in and do nothing. I couldn't do it though, so I packed the car and drove up to Squamish to ride the Test course and test out my soleus. After Moveo's Jenn Turner worked on it yesterday it felt much better and certainly held through todays ride. It feels a bit tight now, but all in all much improved. A bit of ice and rolling time tonight and another A.R.T. appointment tomorrow and hopefully a short run Tuesday.

Check out my workout below.

Wanted: Soleus in Good Condition

2011-06-04T10:08:00.000-07:00

(About midway and 27 minutes from the soleus strain - Photo courtesy of Mat Curry)

Since last Sundays Iron Knee I have felt calf pain like never before. After cresting the top of the Power Line climb I began my descent with some minor cramping, or at least I thought so. Adrenaline kicked in with the inflammatory process and I finished the race with some minor pain in 1:57. I was happy but hurting so I hit the ocean for a soak and had a quick massage from Leah @ Moveo, who happened to be in the tent at Panorma Park.

Since then I've had another massage at Moveo, with Christie this time, and the tension in my calf persists. I'm pretty sure I'm dealing with a grade 1 or 2 strain of soleus, but another few appointments with massage and maybe physio should get me a diagnosis that I didn't make up from the web. We're all web doctors afterall.

With Test of Metal in two weeks and Knee Knacker in five, I am VERY concerned. My anxiety levels are at an all time high and I'm hanging onto anything in hopes of a miracle.

Lots of rolling and Ice, no running...and I'm not sure about biking. Grrrr! I might be reduced to pool running.

Iron Knee - All Bets are Off

2011-05-25T07:13:00.000-07:00

Traditionally the Iron Knee has been quite the bench mark for the season to come. It tends to act as a bit of a check up for many of us North Shore runners as we approach our summer racing season. Most of us have a general idea what our time should be and it helps us gauge our fitness for the summer.

I had a look back though Race Headquarters archives and realized I'll be racing this race for the seventh time this year. I first raced it back in 2005 when it was called the Half Knacker (which it truly isn't). Since then all my times have been within a ten minute range from 1:59:40 in 2005, down 1:49: 18 last year. It's taken me seven years to improve by 10 minutes and now that I feel like I understand this course they've decided to change it.Course and Profile without new section up Nancy Green Way

The course is generally the same as it goes Grouse Mountain across the powerlines to Baden Powell which carries runners through to Lynn Headwaters. At that point runners head over the bridge to the North, right along Rice Lake connector, past LSCR gazebo and down Twin Bridge Hill. The new-ish bridge has runners moments from the start of the famous Power Line climb. Personally I start my chrono at the bottom of the Mystery Creek climb off Fisherman's, but the Power Line climb doesn't really start until you cross Mystery Creek bridge. This is where you have to decide if running this will benefit you. Walking might be the right choice because once you've reached the top, you still have six or so kilometers down the Baden Powell Trail before the finish in Deep Cove...and we all know how long that section from Quarry Rock to the finish can be when we're wrecked.

You're right if you're thinking this sounds the same as every other year, but I forgot to mention that you have to run to Grouse parking lot before starting. The official start this year is about a mile down Nancy Green Way at Cleveland Dam Park. It'll do wonders for the single track sections that used to bottleneck, but it's a second tough climb in one race and will definitely add some time to overall results.

Ultimately, it's a brand new course, and more like a true Half Knacker, with all new expectations so all bets are off. I'll still be working my ass off and it'll be interesting to see if I can still come in under two hours. I hate setting public goals, but there it is - sub two hours.

Roots of Mountain Running

2011-05-10T07:17:00.000-07:00

What is the Flight Crew?

2011-04-28T20:38:00.000-07:00

For a couple years now I've proudly been part of a very unique group of Salomon athletes who are considered brand ambassadors. As runners, racers, and all round adventurers, the Salomon Flight Crew is a grass roots team of amazing people that believe in Salomon and want to share a passion for it's products.

I've always been a Salomon guy even before I started running. I remember having a blue corduroy Salomon hat when I was in grade 9 and skiing a lot. It seemed like a brand of adventure and fun. I was proud of that hat. My first trail shoe was an earlier version of the XA Pro. My feet have always loved the fit of Salomon shoes so when I was asked to be a part of the Flight Crew that fit was natural too.

As a Flight Crew athlete of course we are proud users of the products, but among other things we test gear at a low level and collect valuable feedback from others using the products. This is one way Salomon can be sure to continue making the cutting edge products they've always made. You don't think Salomon just makes good stuff. They listen.

Being the title sponsor of 5 Peaks, Salomon is also able to share shoe demos with racers at each event. This past weekend, at BC's first event, Golden Ears, The Lazy Trail Runner and I were able to introduce the wonderful world of the Speed Cross 2, the XT Wing, and the new XR Cross Max to some of the days racers. They loved what they tried.

The Lazy Trail Runner (Duncan Coo) & I at 5 Peaks Racers Expo

Recently we also took part in the Door2Trail Cross Max tour. It's happening all across the country, but we helped kick it off in Vancouver and now it's headed across the prairies. Check out some of the videos of the tour on Munny's Blog.

The bottom line is that I am very, very proud to be part of such an incredible team and representing a company of such quality and innovation. Of course it is also a delight to receive several boxes full of gear each year. It's Christmas for big kids who like to play in the mud and mountains. Most recently I recieved a full EXO kit, advanced skin SLAB Hydration pack, the always gorgeous SLAB's, a Fast III jacket, a beautiful embroidered hoody, and of course the NEW XR Cross Max.

I'm looking forward to another great racing season and putting all this stuff to the test. The advanced skin SLAB pack will get it's first test this weekend. I'll let you know how it goes.

A Dream

2011-04-12T18:52:00.000-07:00

I've been thinking about this shoe since last year. It's light with a great fit throughout and it's taken the lugs off the my favorite shoe ever. If Killian likes it, it must be fast too. A close second only to the mix that Reese found in peanut butter and chocolate, Salomon has combined the SLab and my personal favorite, the Speedcross 2.

Check it out.

Might have to wait 'til next year though. Sorry.

Door 2 Trail XR Crossmax 2011 Demo Tour

2011-04-11T19:57:00.000-07:00

Over the next few weeks Salomon trucks full of gear and great people will be jaunting all over the country getting folks in Salomon's latest work of genius, the XR Cross Max.

This high mileage training shoe is meant for that trail runner that hits the pavement every so often, particularly on the way to a trail head. I posted a great promo video a few days back, check it out here.

If you want to get these light weight speedsters on your feet you can try North Shore Athletics, Forerunners, Kintec, or Mountain Equipment Coop.

I'm looking forward to a fabulous run in my new XR Crossmax this Thursday at Vancouver's Door 2 Trail Demo night; 6:30 pm at Forerunner's on 4th Ave. Maybe you'll be there? Think about it.

Spring Weekends are here!

2011-04-10T19:05:00.000-07:00

Hit the road Saturday morning with coffees in hand and headed up to Squamish for a nice soft, loamy run...as one might expect from Squamish. Parked the Red 'ru at Brennan Park Community Center and followed the first 30 k chunk of the Stormy course. The usual suspects were involved, Jack's Trail, Alice lake, around Stump Lake to Bob MacIntosh, Dead End Loop, Rock n' Roll, and down Rob's corners. At this point we, Duncan and I, went west toward Edith lake. We really wanted to get over to Mike's Loop and ultimately run Entrails down to Roller Coaster. From there we pounded pavement back to the car. A necessary evil that I can't wait to overcome in my new Salomon Cross Max. Should be here soon. Maybe even this week.
It was brilliant Saturday topped of with a visit to the Bistro for a turkey, bacon club. No animal sightings but the forest is starting to get Springy. The buds are out and things are greening again. Only a few short months and I'll be racing the Test of Metal up there. Which reminds me, I should probably get on my bike sometime.This morning was a first in about eight years. I ran a 10k road "race" with Saje. Saje didn't do much of the running. She mostly slept in the stroller, while I cruised the Delta course. The run was in memory of slain teen Laura Szendrei, whose cousin I taught last year. If she only knew the sacrifice I made by running on the road to show my support. Anyway, it wasn't that bad and the turn out for Laura was amazing. I finished in 42 minutes and dazzled a few folks along the way with my stroller pushing speed. What a workout! One guy even shouted as I went by, "JESUS!". I said, "No, man. Tom Craik".

Looking forward to another spring weekend next weekend.

Guts, Man!

2011-03-20T20:29:00.000-07:00

Check out the Ethiopian in Green off the start. Within two seconds of the gun he loses a bright green shoe and the announcers don't even notice until the 2:40 marker. Heart, man. Live your life like this guy races.

Salomon XR Cross Max

2011-03-15T20:42:00.000-07:00

Salomon is getting ready to reveal the 2011 secret - XR Cross Max. The perfect "door to trail" shoe. I have a funny feeling there's a box of these sitting somewhere, maybe even at Purolator, with my name on it. Can't wait to giv'em run.

Steed Defends Dirty Duo Title...WITH ME!

2011-03-13T12:15:00.000-07:00

Maybe some pressure is just what I needed because I/we had a phenomenal day yesterday at Run the North Shore's first trail race of the season, Dirty Duo.

I woke up feeling all tight and visited the bathroom about 5 times. It wasn't pretty, but I just kept telling myself it was pre-race jitters. At least I was hoping that was it. After a quick coffee, pulling up my Zoot calves, and cranking up the Salomon Speed Cross 2's I started to feel like a racer again. I had no clue what the day would hold, but I knew my partner, Kim Steed, really did want to win this one. I would have to race hard, but also smart because the Dirty Duo course is not one where you can recover later.

The incredible race director, Heather briefed us on the course and we were off and heading up Lynn Canyon. I started with serious fasties Dario Herrera and Mel Bos, and thought maybe I should ease up a bit. I chose not to and heading into our first hill set I felt great and hooked up with a few others. One being Geoff Watts who carried our pace almost the entire race, particularly on the downhills. The two of us ran nice and easy up Lynn Canyon, Geoff took off down Twin Bridge hill to fisherman's, and then I caught him going up Bridle path and across to Old Buck. Going through one of many amazing aid stations at Old Buck, I looked at my watch and I knew I had been going too slow - it said 1:06 and I figured if I wanted to come close to my goal of 2:20 I'd have to get moving. For me the race really began here because I started realizing how strong Geoff was and that my hope of wearing him down wasn't happening. I tried to push him to red line on Old Buck and up to Mushroom Parking lot at the entrance to Ned's, but no dice. I needed to beat him to get Kim out first. Geoff was strong and we started downhill together...and stayed together. I don't think I've ever gone down Ned's so fast and I was able to hang on until the Bottle Top descent where Geoff stopped to tie a shoe lace. I reeled in another guy and kept a great flow until the bottom of Homestead when Geoff ran by and passed another racer. Knowing what was coming up I geared down and wondered if these two guys had any clue what was up ahead. About half way up the steepest section I left them walking and hoped that was the last time I'd see them again...until the finish that is. The race back through the canyon was fast, I felt light, and I had an eye open over my shoulder for Geoff. I'm not stupid. I knew enough not to count this guy out. The climb out of the creek was hell and what was to come was even worse. Diamond trail to the cemetery was so messy it was difficult to get any sort of rhythm happening. I couldn't tell if I had the stupids or if the trail was just in bad shape. Emerging from the trail on to Lilloet Road was the second time I looked at my watch and I saw 2:18 and some seconds. Since half way up Homestead I'd been using all the energy I should have used earlier so mustering anymore wasn't going to be easy. Through the cemetery, passed the equestrian center and I could see Lara and Saje. At 2:21 I crossed the line and handed my timing chip to Kimbo who took off to have an incredible ride. The ride we needed.

I had the fastest relay run time of the day which brought me over the line second. to Mike Murphy. It didn't matter though because Kimbo's time of 1:52, and our total of 4:14, was fast enough to bring us a couple of 1st place gold medals. Full Results here.
Although I viewed this race as a whole lotta' pressure to begin with I can now look back and determine where I need some attention for the upcoming season. Thanks to Curb Ivanic from Core Running, who had an awesome race, I climbed better than ever before and felt super strong across the core, even at the end of the race. The most important thing to focus on before the season continues is some turn over. It would be great to be quicker on the flat sections.

Steed to Defend Dirty Duo Title

2011-03-08T19:37:00.000-08:00

Usually this time of year I'm thinking about "am scraying" off to Mexico or Hawaii and I never have the opportunity to race the Dirty Duo. This year's a bit different in that I'm heading off to Mexico the week after the Duo. Back in December I realized this and I just needed a partner.

I was ready to run, but who do I know that's willing to rock out on the bike at any moment? Welbourn, Bob Welbourn! Not only would this guy want to ride, he'd kick ass. This guys a lung with legs and he keeps a pretty strong cyclocross rivalry going with Kim Steed. In fact, these two duked it out for top spot this year right until the last race of the year.

This was terrific. Bob was interested and again he wanted to beat Steed, last years winner. I figured he'd have a brilliant chance, but I'd have to beat Chris Downie. Yeah, I know...Chris Downie. No such chance in that one, I thought, so I told Bob he'd have to do some serious catching up after I came in off the run.

Two weeks ago I get an email from Bob saying he lost a fight with a car door and a broken hand has him off his bike for six weeks. Guess what? I felt bad for Bob, but the burden was lifted. I had no pressure to try and run with Mr. Downie anymore and things were feeling good.

I still wanted to race however, so I contacted a few people to see about getting another cyclist for my team. I explored a couple options and nothing was too promising until I got an email from Kim Steed. Downie is injured and Kimbo needs a runner for his team. Seemed like a perfect set up to me until Steed laid down the pressure - Being last years relay winner, "I got a title to defend", he says. So either way, if I race with Kim I get pressure or against Kim I get pressure.

Anyway, I'm pumped and proud with my new Steed jersey in hand regardless of the pressure. Although not fast, I'm feeling fairly good for a March race and I'm sure things will go well. I've never raced this course before so I have no idea what I'm capable of out there. Having run most of the courses trails I can say it is easily the hardest 25km course in North Vancouver so suffering is inevitable. The Lazy Trail Runner is running the solo run course so I don't have to worry about racing him too much - other than his overall time of course. I can't have that off-the-couch, potato chip eatin', Lazy ass beat me too badly.

Race report to follow after this weekend's race.

Secretly Getting the Edge

2011-01-27T20:05:00.001-08:00

Raise your hand if you've ever kept a secret about your training or racing.

Yeah that's what I figured. I knew you'd lie. Just because you "forget" to tell others about your new training regimen it doesn't make you honest. You're a liar like the rest of us. We all keep running secrets from each other. Some are bigger than others of course, but they're still lies. It helps us get a leg up or at least feel like we got a leg up.

As most of you know I have a pretty solid rivalry going with the Lazy Trail Runner. It's always been fun and it keeps us both working hard. A few years ago I started into some speed training for the first time...behind his back. We'd always run together, but I started "seeing" someone else. Someone with a heap of "getting faster" knowledge and a very special 9-week running schedule just for me. I would sneak away after work and not answer the Lazy Trail runners calls and head out to Burnaby Lake to lay down some tracks in hopes that I could clean his clock at our next head to head. When race day came I did just that by eight minutes. Upon his crossing the finish line I disclosed the entire plan and threw my head back with a devilish cackle. It was fun. It worked and it was dishonest for fun.
I think we commonly call this "SECRET TRAINING". We all do it to some extent for whatever reason. Perhaps it's intervals or hill repeats. Or maybe it's recovery tricks like compression clothes, ice baths or protein powders. Maybe it's strength training in a gym, where runners really feel out of place, or some special massage treatment. Whatever it is we all do it and it's absolutely healthy. It means we're alive and ready to work hard to beat our rivals. Rivalry is healthy as long as it doesn't lead to actual cheating like performance enhancement or cutting courses to get ahead.

I would be willing to bet that most of you have done something today that you do because you believe it makes you a stronger runner...and you've chosen to keep it to yourself. You've done so because the next time you race you'll have the edge of knowing you did it. Maybe you ran on that cold, rainy day when everyone else stayed home or maybe you started a new training schedule. Whatever it is, you won't disclose it to your rivals, at least not right away, because right now, you have the edge.

But remember we all do it. While you're getting that pre-race massage and sipping that special protein, energy, Cal-Mag, chia seed, Udos oil smoothie, your rivals are doing the same thing and they too think they have the edge.

Just think, in the time you took to sit on your fattening keester at the computer and read this blog somebody got the edge on you. Maybe a couple people.

Rivalry is fun. It keeps us honest even when we're lying.

Ironman vs. Ultrarunner

2011-01-20T20:55:00.000-08:00

This was bouncing around twitter this afternoon and maybe for days before, but I couldn't pass up the opportunity to share it. Thanks Linda and Katie.

2011~ Playing, Training, and Racing

2011-01-04T07:56:00.000-08:00

The new year has officially begun with my commute back to work this morning and some scheduled living. The holiday was filled with some incredible tele turns at Sun Peaks, a rippin' ski day at Revelstoke, trying my hand at skate and classic cross country skiing, a few days in the gym and a few too many calories. That "one more cookie/just another beer" mentality took hold of me this year and I'm getting okay with that. The upside is that I'm stuffed liked Turkey Tom before Thanksgiving and packed with energy and reserves for starting the upcoming year of training and racing.

My major goal for last year was to do my first 50 miler and try a new course and I managed to get it done. My performance at Stormy wasn't completely satisfying to me, but just completing something so daunting leaves me feeling great about checking off my goals for this season.

Two things will change for 2011, my running mileage won't be aimed at 50 miles again and I plan to add back some variety/cross training. I'm certainly not done with the 50 mile distance, but training for a 50 miler with an infant at home takes away the team approach to parenting. Too many long runs lays the work load in Lara's lap and she too is training for Big Sur in May and perhaps another ultra this summer. As well, I found that putting in the long runs kept me away from a variety of other sports, like mountain biking and kayaking. To me, having largely dumped those activities in 2010 is certainly a contributing factor to some of my injuries in late summer. Part of achieving this goal began back in November when I met with Curb Ivanic, Core Running, to begin some strength training. 2011 will see me continue to work with Curb and hopefully periodize my racing and training a bit more purposefully.

The year to September...before cross country season begins once again...

Dirty Duo 25k (March 12th): My first race of the year will be a tough 25km's. It's shaping up to be a team race with one of North Vancouver's fastest mountain bikers. No names yet, sorry.

Golden Ears 5 Peaks 14k (April 23rd) -

Iron Knee 25k (May 29th) - This is a classic from Grouse to Deep Cove and always gives me an idea of where I am at in terms of my strengths and weaknesses.

West Coast Trail Run 75k-ish (June 4/5th) - This one is another great adventure run. An incredible group of about 10 guys has this one marked on the calendar tentatively based on weather and conditions. We certainly won't be running at Gary Robbins record pace, but we'll take a lot of photos and enjoy a challenging and unique experience of a life time.

SFU 5 Peaks 9.8k (June11th)

Test of Metal 67k (June 18th) -It's been a few years since I raced this one on a mountain bike, but I'm really looking forward to the training for variety. In the past I have come close to the elusive 3:30 marker, but never have I beat it. This year, it's on.

Knee Knacker (July 9th) - In 2010 I was incredibly disappointed not to make it through the lottery, but ultimately happy to mark the course with some amazing lads and support the Lazy Trailer Runner as he rocked the course. I'm keeping my goal time a secret on this one.

Mount Seymour 5 Peaks (11.7k) (July 23rd)

Stormy Relay (TBA) - Of course I ran the 50 miler last year, but this year I hope to join or create a team. A solid group of runners beat the course relay record in 2010 and I'd like to be part of a team that does so again.

Whistler 5 Peaks (10.6k) (August 20th)

Gran Fondo Whistler (120k) (September 10th) - Another addition to my efforts at diversifying my training and playing activities. This gorgeous ride will take me to Whistler for the annual CPR weekend with another terrific group of guys. Training will keep me off my feet for some low impact exercise. I hope it's as beautiful a day as last year.

Buntzen Lake 5 Peaks (15.5k) (September 24th)

That's it. It's a busy schedule, but it will certainly keep me focused and directed. As I've said before, I am a very goal-oriented guy so these athletic goals should keep me healthy and motivated. It feels good to have these goals and to start ramping things up again. For now...

RUN NOW...

This ought to summarize it all:

created at TagCrowd.com

Exercise Shmexercise

2010-12-25T14:21:00.000-08:00

Merry Christmas, everyone! Eat Well...really well...and run it off tomorrow. Mantra for today is...
EAT NOW...

The Restless Mind of an Off Season Runner

2010-12-18T20:46:00.000-08:00

This blog is really a question of motivation during some of the years toughest training months, November and December. Most of us leave for work in the dark and by the time we arrive home at night it's dark again. With the winter solstice just a couple days away this will start to change, but we still have to fit work outs into the dark and cold until at least the end of March.

When I wrote and posted my last entry, Treadmills: Going Nowhere Fast, I felt like a bit of a jerk. I know some fantastic people and incredibly successful athletes that run the mill, but nonetheless I still didn't see the point in beating one's self up on that thing...until I started to get some feedback via comments, emails, and conversations. It's my problem that I can't' stand the mill, but the motivation and passion for running these people have to run on these things blows my mind. By and large folks agreed the treadmill wasn't all that pleasant, but they did what they had to do get in a run or the training necessary to compete. People like Sue Lucas, who needs no introduction, live in climates where it's just not possible to always be out running. She loves her mill to boot. Then there's "Moogy" who I don't know, but who spends months at a time working on ships and runs in front of his HD flatscreen for three hours at time so that when he's home he's fit to run ultras. There's also Mr. Deadmill Fury who emailed me to say he liked the mill for it's convenience and precision. Like many others he appreciates the speed, distance, etc. precision. Of course he wants to be out running, but sometimes it just doesn't fit into the schedule. Finally there's Brook who wouldn't comment. I caught her going to the treadmill at the gym though and she immediately laughed and put her down. It was ironic that she had just read my rant and now here I was. She was honest in saying what other women had said, it's sometimes just not safe for women to be out there after dark, especially on the trails; plus she had been injured for a while.

Anyway, for whatever the reason folks are hitting the treadmill, I am astounded at their passion and resulting devotion to running. It doesn't matter how or where, they just want to run. That I get.

So how does this relate to motivation? Since late September I 've found myself restless with running and subsequently a bit unmotivated, particularly on the cold, wet nights after a days work. I inevitably power through it, sometimes because I commit to a workout via Twitter and the entire social network knows I said I'm going so I have to, but really because I love the feeling I get when I'm done. I always feel great when I'm finished, whether it's a gym workout, a XC burner, a night run, a climb up BCMC, or a snowshoe running session.

Slowly but surely this restless runners mind is coming to ease thanks to the motivation/passion of treadmill runners believe it or not. Perhaps I'm coming to terms with the variety that is inherent in this time of year. As well, I've noticed that some amazing athletes, like Adam Campbell and Jude Ultra, have started posting their 2011 schedules which has prompted me to do the same. (That's another blog post though). Being a goal oriented person, like so many runners, I find it helps to start thinking ahead and determining what it will take to be at my best throughout the year.

For now I need to heed my own mantra and RUN NOW. Restlessness is not part of running in my mind, but it seems to have gotten the better of me without my permission.

Happy running and playing this holiday season. Eat hard, run harder.

Treadmills: Goin'Nowhere Fast

2010-11-28T15:56:00.000-08:00

Each morning when I leave my building, even in the summer time, I notice our small gym facility to be in use. Not the nautilus weight unit, or the glorified Tony Little-style Gazelle ( I think it's actually an elliptical machine). It's the tread mill. That thing is running 24/7. These people don't look like hamsters, so why do they want to go 'round and 'round. Are they allergic to fresh air and sunlight? Let's get'em one of those see-through balls that hamsters go in. We can tint the plastic to protect these athletic vampires from the light of day. At least they'll get outside.

Pardon me, I just don't understand this. We live in one of the most wonderful parts of the world - British Columbia. There are trails within 15 minutes of most people's door steps. Even during last weeks deep freeze, these folks could have gotten outside.

Two Christmases ago it snowed a significant amount in the Vancouver area and then froze. It made the trails pretty challenging to run on so I decided to try a treadmill run at the nearby gym. I got there about nine and signed my name to the little white dry erase board. I had to if I wanted to reserve myself a spot on this go-nowhere machine. In fact, I signed my name to three white boards because I was only allowed 20 minutes on each machine. The machines were humming along and the pitter patter of each expert runner created a sort of non-rhythm rhythm so I waited my turn on the stretch mat. I didn't know what the hell else to do with myself. There I sat with my ass down on the blue mat and touching my toes a little and #4 machine came available. The runner's workout had beeped her off that machine and prompted her to start wiping the sweat off it. She walked away pretty proud of herself and I jumped on and quickly poked the start button. I pushed the up arrow and started going nowhere fast. Looking out the window I was feeling weird. I was looking over at other peoples speeds and distances, reading the signs on the walls, observing some really huge dudes, and suddenly I realized I was bored. I'd been running for 6 minutes. I didn't know how I was to survive the next 14 minutes and get off and move to another two machines for 40 more minutes. I couldn't do it. I hit stop, didn't wipe my machine down, erased my name from the other two white boards, and went home.

I don't know how you do it Treadmill people. Perhaps it's mental fortitude? Perhaps you enjoy the controlled environment? Knowing your time, pace, calories, target heart rate zone? Maybe it's like a quicky, not a great, but better than nothing when you're in a rush?

Whatever it is, I admire your will to survive such a work out in the interest of your own health. I suppose it's a LOVE/HATE thing. I love that Treadmills keep people active and ultimately healthy, but I hate thinking they're making people bored like I was.

I saw this video a few years ago and I think this is the only way I could avoid feeling like I'm going nowhere fast.

If you frequently cruise the treadmill strip I'd love to hear your thoughts.

Daylight Savings Time

2010-11-17T20:57:00.000-08:00

After not running this weekend I knew I needed to get in a run early in the week. The trouble is that I work until 3:30/4:00pm and by the time I get home and changed it's getting dark, especially in the trees. I think the official time of sunset is around 4:30, so you can imagine how the blackness sets in rapidly after that.

On Monday I raced home, pulled the zips tight on my Speed Cross II and headed out toward Capilano Canyon. I didn't have my Apex headlamp on right away, but by the time I crossed the river I couldn't see my hand in front of my face. Being in the dark, I find to be quite exhilarating, particularly when I'm alone. I have to admit I get a bit scared. Not enough to stop running, but enough to get myself moving faster. Every little crack and breeze seems to create enough noise to sound like Godzilla is after me. I'm that guy running through the dark forest shouting the occasional, "HELLO!", and constantly shoulder checking to see what beastly organism is chasing me. So far nothing has ever chased me, nor have I ever seen anything, but I suppose I'm better to be cautious rather than ignorant.

I'd had a particularly ugly Monday so when I got home I found it hard not to venture to the comforts of my couch. In hindsight lacing up and trotting into the black was the best decision I made all day. After a burn in the dark I arrived home elated...high on smiles. I really needed to get out there and turn the legs over.

Last night...the Lazy Trail Runner and I hit BCMC and cruised to the top of Grouse under moonlight and headlamp; just his headlamp though, mine had died and of course I didn't figure that out until I needed it. Thank god for the reflective capabilities of snow and moonlight.

It wasn't quite dark at the start, but withing 15 minutes we needed to slow a bit and take more care with each step. Believe it or not, it was darker at the bottom. I guess the lack of snow and the angle of the suns light. Who knows? (Bottom of BCMC)

As we got further and further it became evident that Grouse had received a significant amount of snow. We overheard they got close to a foot yesterday. There was a lot, but I'm not sure about a foot.

(Top 3/4's of BCMC)

I'm loving these afternoon runs that are becoming dark while I'm out there. It just makes me feel that much more alive when I'm done. Maybe because it's snowy or maybe because there are way fewer people out. Whatever it is, it's the perfect way to enjoy daylight savings time and more fall running.

(On the deck of Grouse Chalet in Fast Wing Hoody)

One piece of fall running apparel that has been ideal for me these past few weeks is my embroidered Fast Wing Hoody. In the spring of this year Salomon sent us a Flight Crew embroidered jacket. It's a super light weight windbreaker that packs into it's own pocket. Kinda' K-Way-ish, but cooler. It manages to hold some heat in so it's perfect after a run as well, especially when downloading on the Grouse Tram. It does tend to heat up during exercise, but that's okay on those cooler days of winter. I was so glad to have my Fast Wing II yesterday. The Lazy Trail runner and I are sporting them in the pic above.

Hope you're all out there enjoying the fall and the variety of weather it's bringing us. It makes every run interesting as long as you're prepared.

Goal-less Running

2010-10-31T13:32:00.001-07:00

Like so many others, my racing season is over. Since the first 5 Peaks in April, at Golden Ears , I've been running with a race in mind. From Iron Knee in May to the summer's 5 Peaks series, and a culmination in August with Stormy 50 and Trans Rockies, in Colorado. Following all that racing and a couple of annoying overuse injuries, I vowed to back off racing and distance. Since August 27th I haven't run anything more than 15 km - a couple races, but mostly just running without a focus or a goal in mind. No big deal, right? Or so I thought.

"Run Now" is my mantra on so many occasions, but this morning, while climbing a new route up Grouse, I had an epiphany that some recent restlessness, and lack of present-minded running, came from having no racing goals. I'd been racing and training so much it had become a way of living. About three quarters of the way up it came to me that I was enjoying myself immensely and hadn't thought about my running plans for the coming year. I was so focused on "Running Now" that I was able to just be there. When I say I had been restless, I mean that I had been looking for various races to do and something to focus on, like my next race, or yoga, or some type of gym routine. It was just an undetermined internal nagging I felt. In hindsight, the question arises, do we need a reason to run other than the enjoyment of moving freely, being outside under tree cover, or the meditative concentration it takes to run a technical trail?

This mornings run brought me to a place where I could just run without future thoughts and from that emerged my goal...or a reaffirmation of my blog namesake and mantra, RUN NOW. The fall is such a beautiful time to run or race, it's crazy to feel discontent when I arrive back home. I love that a run/hike up Grouse with friends is what brought me back to what I needed. Like many runners and racers, I am incredibly goal oriented, but fall is a time for variety and enjoyment, not racing and pushing. And that's okay.

So...when all goals are achieved, t's are crossed, i's are dotted, lists are checked, it only makes sense to just Run Now.

Trick or Run

2010-10-23T17:27:00.000-07:00

It's late October already and Run the North Shore's final trail race of the season is flagged and ready. By 9:30 tomorrow the trails will be riddled with ghosts, goblins, and whatever other freakish garb folks can find in their closets. The trails are muddying as I write this and the wind is amping up to cover the route in ugliness - some downed trees, leaves covering holes, and roots, and who knows, maybe a forest ghost or goblin.

I had a great run at this last year as I battled out the last 10k with Katrina Driver, but this year she'll have to battle with the Lazy Trail Runner or Ms. Polizzi, who I saw registering today. It should be a great race and if Nicola Gildersleeve races, it'll get even more interesting.

It'll be great to see the finish for a change. In keeping with my resolution to only run shorter than 15k through the fall, I will run the 9.8k course. It'll be fast and over-with in under 50 minutes I hope. The course record is 40 minutes flat and is held by a real turn-over guy so I should be out there at least a couple minutes after that. It works well with my recent XC races, but isn't just running across the grass or up a few small hills. A smattering of stairs should give me the lactic hell I'm looking for. Regardless, I'm very excited about the current rainfall and the possibility of some seriously ugly trail conditions. Like a little kid in a puddle, I'll be coming home wet and messy no matter how long I'm out there.

10-10-10

2010-10-10T13:59:00.000-07:00

A brilliant morning on the trails with a crew of keen folks thinking of tackling Run the North Shore's Hallow's Eve Half, a ghostly 21 km's up Lynn Creek this October 24th.

19 of us met at 8:30 this morning, at Jaycee House while it was still a bit overcast and by the time we'd finished our 10k orientation run it was time for a coffee on a sunny patio. It was a perfect morning for fall trail play.
The Lazy Trail runner and I will be leading the orientation run for the top half of the course next Sunday, October 17th as well. It's always a great group run even if you're not planning to race. Come check it out. The run down Griffin into Snakes and Ladders is wicked fun. We meet at Lynn Headwaters second overflow parking at 8:30.

See you there...I hope.

That time again...

2010-09-30T06:59:00.000-07:00

I don't know what it is, the smells? the temperatures? the way the sun hangs low in the sky? or the cool, fresh air of the mornings?, but something about fall reminds me of my childhood in the Okanagan. Thanksgiving long weekend is coming, kids are starting to think about Halloween costumes, and I...well I'm getting geared up for cross country season.

There's nothing like an early morning blast to the heart and lungs. Everyone toes the line knowing full well that their lungs will burn and heart will race as they scream across grassy, dirty terrain in Metro Vancouver's lesser known parks.

The first of my season is this Saturday at Crescent Park, in South Surrey/White Rock. Check out the cross country series schedule on the right of my blog. Anyway, Crescent Park is a great park that I raced in last year so I'm really looking forward to it, even though I am not 100% yet. It has taken me a long time to recover fully from Stormy, Trans Rockies, the new baby, and my return back to work. I just haven't stopped going since early August so I have really been enjoying the shorter, quicker runs. The daily four hour runs can really take it out of you.

One thing is for sure for this cross country season, I'll be sporting my favorite Salomon shoe ever, the Speed Cross 2. It was amazing last year in the mud and wet and it continues to be totally perfect for this stuff. Check out irunfar's Speed Cross 2 review and take a chance to enter their contest to win a pair. I know you'll love this shoe. You just have to get them on your feet. I'm excited to be sporting a new pair that is a blue and orange color combo.I 've only ever seen one pair before and then I spotted a pair last week at the Salomon Sample sale.

Hope to see you out for lung burner, if not this weekend in White Rock, maybe October 16th in Cates Park by Deep Cove. Enjoy the fall and don't forget to smell the fall. It's the best.

Salomon Sample Sale This weekend!

2010-09-24T21:04:00.000-07:00

I was in at 3pm today and there was some great stuff. To get there turn North off Main street, up Harbour Avenue. About 200 meters up the street, on the right, you see balloons and Salomon tents. Have fun and take cash.

Fresh Tracks

2010-09-14T10:24:00.000-07:00

I can't say enough about this so I'll let it say it itself. I always love reading the blog of The Sean. He has such a Zen-like approach to running and life. Thanks for bringing this to my attention Sean...and modeling a life that more of us could benefit from.

With mindfulness do step

calm comes in with breathe.

With anxiety exhaled

Fresh Tracks bring good health.

When are you "a runner"?

2010-09-12T13:02:00.001-07:00

What makes a runner a runner?

A watch that does splits?
A calendar of races?
Compression socks?
Knowing your 10k time?
Runners clothing?
An ipod with a running mix on cue?
Someone who uses the word tempo?
Running specific shoes?
Belonging to a club?
Training on a track and recording your splits?
Having plantar fasciitis or Ilio-tibial band friction syndrome?
Owning a foam roller?
Keeping a running log?
Meeting with a weekly training group?

When are you a runner?

When I asked the question, "when are you a runner?" to friends this morning they immediately began to differentiate between a runner and jogger. So what's a jogger? When I think of joggers I think of someone a bit overweight, perhaps wearing sweats, and maybe even a headband and a Walkman. YES! A Walkman. Isn't the term jogger an eighties term? Maybe the jogger is a person who casually runs for weight control, doesn't purchase running specific clothing, and is not at all interested in getting better or competing?

That makes sense and sounds great, but does that mean that a runner is a person who is one who seeks to improve and has running related goals - likely races? That would make sense, but what about those who love to run with no goals for improvement and they run 5 or 6 times a week? Are these runners? I think they are if they run this much, but how is that not a jogger?

Having had several injuries over the past few weeks and being off my feet, I have had the opportunity to think about this. A runner I believe, takes on running as part of their lifestyle. They dress the part, build it into their daily routine and often have running related goals on their mind. I'm not certain it's problematic or not, but not being able to run has left me feeling like something is missing from my days. I miss running a lot. It's not just that it's missing, it's that I realize a deep seeded fear that I am losing fitness in not being out there. Is that what it is? Being scared of getting slower? So my friends are correct. It's having goals and seeking to get better - be that running faster or farther.

I think of myself as a runner, but I don't know why. I suppose it's just another label that goes along with teacher, father, son, brother, skier, and, dare I say it, "husband". Do these titles matter? No. But I still wonder, "when are you a runner?"

I'd love to hear your comments. Do you think you're a runner? Why?

Tom's Trans Rockies Top Twenty

2010-09-05T12:11:00.000-07:00

The more time that passes, the fonder I am of the experience I had at Trans Rockies. It really is a summer camp for runners. Like-minded people of all abilities and from all over the country and the world come together to tour the Colorado Rockies on foot. So cool.

Over the 6 stages we climbed and descended single track, double track, and dirt roads. We battled the elevation change while some didn't. We worked hard to beat the heat on day 1 as we trudged through the Arizona-like desert. Ate amazing food from soft tacos, to lasagna, to chicken, steak, and corn on the cob. Spent some time in the legendary towns of Leadville, Vail, Beaver Creek, Red Cliff, and Buena Vista. Sat idle in cold streams with other runners and TRR staff. Listened to the stories of so many others. But mostly we just ran, and ran, and ran ...and loved it.

In no particular order, but a list of 20 random odd thoughts, this is Trans Rockies:

20 - the age of the youngest runner (a father-son team)
19 - bags of Guu Chomps in 6 days...blaaaahhhh!
18 - the cost of a round of beers following the finish in Beaver Creek.
17 - Our place overall out of 100+ teams
16 - Ibuprofen per day to prevent my IT from flare ups - it worked.
15 - kilometers to go when my shin decided to pack it in on day 6.
14 - our team bib number.
13 - days without running before Trans Rockies. What a taper, huh?
12 - thousand-five hundred feet of elevation on day two through Hope Pass to Leadville.
11 - thousand feet atop Vail and getting stronger for the downhill on day 5
10 - % discount returning runners will get for each year they've run TR. A runner who has run every year since the start could get 40% off next year.
9 - bottles of water per day totaling 5.4 liters of Nuun, water, and Gu2O
8 - place in the very competitive open men's category.
7 - the number of days before the race that Jenn Turner (Moveo) worked me into shape.
6 - number of teams that dropped out of our category by the finish.
5 - gorgeous, but cold mountain streams for post-run soaking
4.5 - the number of marathons we ran over the six days.
4 - number of toe nails I'll be losing soon.3 - post-race massages.
2 - cups of coffee each morning before the run.
1 - shin injury on day 6 after the climb out of Vail.

0 - the number of nights we got up on stage for an award.(Above:Tent City after Stage 5 - Vail)

I can't thank Salomon enough for this opportunity this year. They made it possible for me to take part in a world class event with some truly world class people. It was especially great to meet Junior Maheu and Luc Hamel of Le Coureur -Salomon Flight Crew and Danielle DeGuire and Amlie Fournier (Les Filles Salomon Le coureur). Congratulations to both of these teams who ran incredibly strong everyday and were brilliant to run with. Being with these folks really made me proud to be part of Salomon Canada's Flight Crew.
Also a huge congratulations to Salomon's Phil Villeneuve, who I finally met, in taking fourth place in the first annual Trans Rockies Run 3. Incredible job, Phil. It was truly terrific to finally meet you.
It was incredible, tiring, and a lifetime experience. Glad to stop running on day 6...get some ice on the shin and suck back a Fat Tire.

Stormy~50 Miles in Verse

2010-08-09T12:00:00.000-07:00

Disappointed, but so so proud.
Straight-legged limp, under the banner, into the crowd.

It started at dawn,
On a campground type lawn.

We left to the left after a loud go!
What was to come nobody could know.

Filled up with hope and happy,
Under the bridge up to Perth was so snappy.

7.7 km, I was right on time,
8 k to go 'fore Dreschel and my first taste of Sublime (Guu)

Down the hatch went the coco mango,
And off I went, Man, GO!

Up the steep ashphalt and past Alice lake,
Letchford floated by, he was indeed on the make.

Bob MacIntosh, Dead End Loop, Rob's and Cliff's, Track's from Hell,
How was I doing?, I felt incredibly well.

Pickles under a forested Edith lake tent,
Turned the wrong way, what had it meant?

Was this an Omen? No way!

Mike's Loop up and up and down and down,
softy, loamy ground of brown.

Roller Coaster and back to Perth,
Looking for Lara who was to be waiting with our birth.

Arrived spot on a planned nine,
This plan I had, was definitely mine.

I planned to run half at 10k per hour,
And the final 40 k were mine to devour.

Below Quest and 'long the mulch up G'baldi Road,
A nice slow tick, turnin' over in easy, auto-mode.

Past Aid 5 the road's a kick in the face,
I knew to expect this from a Stormy-type race.

Ouch, I thought, my knee!,
Road running...it just isn't me.

The first signs of pain on my right,
I edged by Mr. Weins on Pseudo Tsuga, but not out of sight.

Nipples felt raw by here,
But away went the pain with everyone's cheer.

Trail Mix team was just up ahead,
Helping me they were, by supplying my med (Body glide and IBU)

with the Powerhouse came a second wind,
I'd seen some happy faces and the gas pedal I pinned.

Run, run, run - outta' liquid by tower,
Expected an aid station, ended up in a glower.

My thirsty head to the ground,
Creek to my left I heard a strange sound (the sounds of Eric Lorenz' melodic voice)

One foot,
two foot,
Three foot,
Four

Lava flow Lookout,

My knee wanted no more.

Straight-legged jog, Ring Creek was no rip,
On my way down, feeling like a crip.

Make it down the plunge, I thought, to catch a ride in a car,
No god dam way, I'd come far, far too far.

A walk in the woods, how nice.
Screw this, I was mad, it just would not suffice.

I had a goal and now it was shot,
Quitting the race though, would not be so hot.

Powerhouse two and my knees were positively blown,
Grab another hand-held and off with a moan.

Through Crumpit Woods they go by me, one by one,
Morale was so low, I was frustrated and done.

At least I'll finish I say all proud,
Deeper inside another voice shouts out more loud,

It's so disappointed in me.
It's not the image I imaged would be.

I struggle and struggle and struggle and struggle...
Down on the flats and then run again.

It get's flat after the climbers car park.
I'd finish under 9, it would not be dark.

Disappointed, but so so proud.
Straight-legged limp, under the finish banner, into the crowd.

A proud moment at 8:59
I crossed over that campground lawn finish line.

For me it might be awhile,
but for sure, I'll tackle another 50 Mile.

I.T. is what it is

2010-08-09T08:54:00.000-07:00

Just a quick recap of my Stormy experience yesterday. The whole story to come.

I had planned to run 10k an hour to the half way and turn it up from there. I did exactly that and it was perfect. I couldn't believe how perfect. I was strong everywhere and felt amazing. I was very, very ready for this. I ran everything with a nice even pace and as I crested Lava Flow hill, at about the 6 hours 20 mark, the outsides of my knees felt a bit tight, maybe about 62 km's. The Ring Creek Rip was tough, but manageable, until the Powerhouse Plunge. There was no way in hell my right knee was going to let me run this thing. Having screamed down the Plunge on a mountain bike during Test of Metal several times, I was extremely frustrated to have to move so slowly. Once at the bottom I began a slow straight-legged jog to the Powerhouse where I considered pulling out and riding back to the finish with Lara and my little girl. I hit that point at 7 hours 6 minutes and knew I couldn't quit after coming 69 km's already, even if it meant walking the last 11 km. I actually thought I might be able to run it in closer to eight hours, but quickly I knew sub-nine hours was more realistic.

I walked all of Crumpit Woods, Three Virgins, Seven Stitches, and Summer's Eve with the company of a good friend and struggled to watch so many 50 milers pass me by. It hurt a lot. Once I hit the climbers parking lot I was off and running with the straight legs again. I had 12 minutes to finish under nine hours. I was moving relatively quickly and rolled under the finish banner at 8:59: 30.

Today my I.T. is tight, my legs feel great, and it won't be long before I run again. Trans Rockies is in two weeks and I am so ready. On another note, so is my teammate, Duncan Coo, who, along with the rest of his relay team, broke the course record for Stormy. Amazing performance Trail Mix.

Stormy Pre-Cap

2010-08-05T10:43:00.000-07:00

T - 2 days 21 hours.

Stormy has finally started knocking on my door step and the question comes...

Am I ready?

I feel ready. I've put in the time. I know the course. I know my pacing. I know my nutrition. I have Katie D., the Princess in Training , crewing for me, and the Lazy Trail Runner thinks he'll be awake to drive me up to Squamish Sunday morning.

So, am I really ready? I really have no idea. Who ever does until the race begins and ends? It's a whole lot easier to ask later, "was I ready?"

All I can do now is give myself the pep talk I'd otherwise give someone else had I been on the sidelines.

I'd say...

Go get'em son!
This ones yours.
You've trained for this and your ready to face the miles, the adversity, and the competition.
It's your day.
Have fun out there and enjoy the seconds, minutes, and hours - good or bad.
There will be tough times, but dig deep.
Know it's a finite process, and that it will eventually be over.
Embrace the highs and minimize the lows by reminding yourself of all the shitty things you've overcome in the past. If that doesn't work, be glad you didn't register for the 100 miler.

I do have a race plan and goal times, but I'm not really one to talk about it before hand. It's not like a secret weapon or something, it's just more of a fluid concept that is difficult to describe in detail and commit to 100%. I suppose if I have to describe the plan I'd say...

RUN NOW!

P.S. Now accepting last minute advice or topics to ponder while I'm on my feet.

Coco-nuts

2010-07-30T17:11:00.000-07:00

It has recently come to my attention that coconut juice is thought of by some as a leading beverage for hydration. By all accounts too, it makes sense. They say when you're stranded on a "deserted island", you should drink coconut juice to keep hydrated. Hey, why not, when in Rome, right? This isn't the coconut milk you'd put in a Thai-curry stir fry. The product I'm talking about is sometimes referred to as juice, but the best stuff I can find is labeled coconut water.

A quick internet search reveals that coconut water is hot right now. Everyone is promoting it's benefits and stores like Whole Foods, Price Mart, and Save on Foods are selling it in droves.

Web sites claim it to be more healthy than regular milk and orange juice. It has fewer calories than both and the added bonus is a long list of vitamins and minerals. Among the most important to the ultra runner is it's high levels of potassium, magnesium, calcium, and respectable levels of sodium and chloride - in comparison to other sports drinks that are too high in sodium, chloride, and sugar. It is lower in fat and lower in sugar than other beverages, which we know can upset our stomachs when we run long. Some folks even claim it to ease digestive processes as well. This is great news, along with the claim that it can help slow the onset of fatigue too.

One study dating back to 1979 claims that regular coconut water taken directly from the source, doesn't have enough sodium or chloride to adequately hydrate. They wrote that the addition of table salt would help to provide the necessary balance. The tetra box of passion fruit I'm enjoying presently indicates it has added sodium. Most probably do. I wasn't able to read the entire study, but I think the important stuff is just that. The following is another decent article on it's benefits.

For the health food nut and frequenter of Whole Paycheque it is claimed to be natures fruit and therefore entirely organic, but you know as well as I do that oranges, bananas, lemons, kiwis, etc., are all naturally occurring, but are still regularly over processed.

For many, I think the jury's out on this one still, but I'll tell you - I'm a believer for sure. Thanks Brad DeAbreu, I've had several longer runs with this stuff and my performance has received a boost after consumption. As well, I watched the Lazy Trail Runner drink this super hero beverage during Knee Knacker, in which he ran smooth, consistent, and recovered impeccably.

I'm sold and without question I'll be relying on Coconut juice during Stormy next Sunday, August 8th. My favorites so far are Mango and Pineapple, but check'em out yourself and try Vita-Coco.

Taper Baby!

2010-07-27T14:55:00.000-07:00

I am very excited to be tapering, baby, but the title of this blog post actually refers to the birth of my little girl, Saje, during this taper time for Stormy and ultimately, Trans Rockies. Saje Mary-Jane Craik is my Taper baby.

About three weeks ago I had the realization that Saje could possibly arrive before my last big brick weekend of five and four hours. No decent father would take off for nine hours just after the birth of his child. A couple hours maybe, but not nine. That in mind, I knew her arrival could impact my conditioning and preparation for race day. I struggled with wanting to meet her early and wanting her to go full term and to train long one last time.
Of course I made it through the big weekend and was starting to taper when she arrived. I NEVER run with my phone, it defeats the entire trail running purpose, but on July 23rd I did, for obvious reasons. I was coming down Mosquito Creek, by Mont Royal, at about 1 hour and 45 minutes, when the phone rang. It was on! I flew home and in through the door like Kramer and off we went to Lion's Gate. By 11 pm I had a daughter.She's home now and outstandingly beautiful. I couldn't love her more and getting out the door to do my last few runs has been a challenge. Not only do I not want to leave Lara alone with our little bundle of work, but also don't want to leave Saje. I was in the middle of a run Sunday and nearing two hours when suddenly I stopped, bid Coo and Holland farewell, and darted home to be wrapped around my little girls finger.

She's here now and what perfect timing with only a few short runs to go before Stormy on August 8th. There's nothing I look forward to more than seeing her little face and uncontrolled limbs at the finish line of both Stormy and Trans Rockies. Aaaaaaaaahhh, Taper Baby.

"der is a bear, over der"

2010-07-14T16:42:00.000-07:00

"der!, der!", a family of Japanese tourists were saying, while I was out running this morning. "

"what is it?", I ask.

"der!, der!", the one with the over-sized camera says.

I look into the woods and I can't see anything. I keep looking and a huge spot of black starts moving across an old growth log covered in mossy green.

"see!, der!, der!, der!", he says again. That's when I realize he's been saying "bear!, bear!"

9 years I have been trail running across the North Shore and I've never seen or heard a bear. The odd deer has startled me and I've seen plenty of steaming, grassy, berry-filled ugliness, but never a bear. Thanks to those tourists for pointing it out. Had they not been there I wouldn't have even noticed it.

It makes me wonder how many animals I have passed in these last 9 years. And how many have watched me run by. I sometimes feel like I'm being watched, but who knows what that is. Cougars probably. Both types.

Anyway, I have seen my first North Shore black bear. It was huge and I'll happily keep the same 25 foot gap for my next encounter.

"Runner's Education"

2010-07-12T16:45:00.000-07:00

For those of you who aren't from around North Vancouver you wouldn't know the Knee Knacker was this last weekend. You might event wonder what that is. It's not the guy who Tanya Harding hired to bash up Nancy Kerrigan. It's a 30 mile trail run over some of the most technical and steep trails North Vancouver has to offer. It's super fun and incredibly well organized. I think they say there are two volunteers for every racer.

Like many ultras these days, there's a lottery to get in. My name wasn't pulled from the proverbial hat this year, but I really enjoyed the race in another way. First of all, I volunteered to mark the first quarter of the course during pre-race week. I just wanted to part of it. On race day however, I saw a side of the Knacker I'd never seen. Bouncing from aid station to aid station I was out to crew for Captain Duncan Coo - The Lazy Blogger, or the Lazy Trail Runner.

It was a blast. Watching the racers come through each aid station, the diverse interactions each had with volunteers, the emotions some carried, and the cheers of other spectators. People are so nice to each other. It takes an incredible kindness to sit in the forest all day so that runners can eat, drink, and feel supported while they run. What a commitment? Not all racers recognized it either. To be quite frank, some runners were right out rude. They didn't say thank you, give a quick nod, or even make eye contact to imply some silent gratitude.

One runner that exemplifies respect for the volunteer and the heaps of work that goes into races is Gary Robbins. He approached each station with a huge smile and so much genuine gratitude. This guy runs happy. Very happy. And I mean the whole way. Every time I saw him he was smiling and he took the time to interact with the people around him Maybe it's because he has helped organize races and understands the behind the scenes? Maybe it's because he's becoming an icon in the community and being a jerk is a bad idea? I believe it's the former in addition to the fact that he's a genuinely nice guy.

On that, maybe everyone should have to experience the bigger picture behind racing. How it is organized? Who gets it done? Perhaps working at an aid station would change the perspectives of those less grateful runners? It's a huge project behind the scenes. While racers tie up their shoes and run, others are stuffing bags, marking courses, buying aid station food, registering, getting prizes, seeking out sponsorship, securing permits, organizing timing, organizing volunteers, putting together an amazing banquet, and...well the list is huge.
Let's call it "Runners Education", the idea that runners should partake in more than just being a participant in a race. It's not just understanding ones own gate, stride length, splits, shoe choice, nutrition, etc. To be fully "Runner Educated"one must view running/racing in a more holistic way. The educated runner would recognize the vast amount of planning and community participation behind running by being involved in alternative areas. This recognition would come from volunteering at races, and/or supporting a friend or stranger who runs.

My thinking is that runners who take the time to be "Runner Educated" may view volunteers and race planning in an entirely different way the next time they race. Let's face it, a quick smile and a thank you to those around you never ruined anyone's race. Try it.

A Laugh at the Ultra Runner

2010-07-08T21:31:00.000-07:00

Fellow Flight Crew member Adam Campbell posted this spoof on ultra runners and it's a must see for any runner. Take the seven minutes and have a giggle. Thanks for bringing it to my attention, Adam.

ULTRA RUNNER from Cedar Wright on Vimeo.

Knee Knacker - A Course Marker's View

2010-07-06T22:22:00.000-07:00

Just back from three hours of marking the first quarter of the Knee Knacker and I am thrilled to report phenomenal conditions. This first quarter is usually the section that presents the most amount of trail adversity with the years of snow and mud. In light of this weeks forecast the drying will continue and the snow will melt away and we might see a renewed race course record.

The climb up out of Nelson Creek is still steep and worth a slow start, but very dry and still loamy as ever. There are no surprises here until after the bluffs atop Black Mountain. Racers should take a short look out across the city, over Bowen Island and into Georgia Straight, but be prepared for the mud hole. About 5 or 10 minutes after entering the forest, there is a true mother of a hole that will certainly bring you to your knees without permission. It got Tundra, the dog we ran with tonight. Other typically muddy and snowy spots are quickly drying and melting as I write this. For those racers on the social racer's program, Cabin Lake is entirely melted if you wish to stop and swim. The decent down into Cypress Bowl is still a painful and ugly rock path and it will likely be dry enough to cause some slip style falls.
Dry, dusty, and loose rocks are never your friend. Beware!

This is as far as we ran before Glenn pulled out the beers and Ms. Vickies', but Brent and Rick, who also marked the course assured me the course from Cypress to Cleveland is in terrific shape. They told me the snow across Hollyburn is pretty much gone and the ripper down through the chute to the dam was dry and ready a couple weeks ago when I ran it.
I'm not going to start picking race favorites and pretending I know enough to predict times, but I have suspicions that we'll see course records in the men's and women's fields. We may even see the first woman ever to run under five hours.
I was disappointed not to race Knee Knacker this year, but I have been reassured by many that I'll be Okay in Stormy, my first 50 miler. Knee Knacker is great event that I am proud to have helped with, even a little bit last night.

This years course is fast and I can't wait to be out there playing Crew Manager for Duncan Coo, the Lazy Trail Runner, this weekend. Those quads have a secret. Letchford: Vitamin "I" and a Terry Fox type gate gets the IT through anything. Tran: You're ready. Start slow, eat and drink well, and look forward to checking this off your list.

It's 50 Miles !!!!

2010-06-21T13:51:00.000-07:00

...and down goes a handful of Ju Jubes as my Speed Cross move in unison without thought after close to five hours on the feet. Coo and I are getting closer to home and I start shutting down in anticipation of a bag of munchies and an americano. Yummy. Every meal I can think of is rolling through my head.

Saturday
6:15 am I picked up commander Coo and made the drive to Squamish after a brief coffee stop at Bean on Westview.

7:35 am We start running with the CFA group and aim to run the first 40km of the Stormy course. We head out from Brennan Park Community Center with the knowledge that we better be off the course by 11:00 am, the start of the Test of Metal. The course takes us out across the highway and along the road before we head up to Lumberjack's, a loamy, technical climb. From there we climb Perth Drive and push toward Alice Lake on Jack's Trail. (picture above: Squamish at Dawn)

9:00ish By this time our group of seven has split in two and Coo and I run with Jason Eads and Tim Weins. It was nice to run with Tim because he knew all the spots I wasn't sure of. From Alice Lake we ran down to the highway and back up, over to Dead End Loop, up Rock n' Roll passed a steamer of very fresh bear scat, down Rob's and Cliff's corners, Tracks from Hell, Mike's Loop to Entrails and then down to Mashiter and the always fun Roller Coaster.

11:00 am Roller Coaster dumps us out onto Perth Drive, where we hustle down to catch the first few Test of Metal racers heading up Thunderbird. Off on foot again across the University and down Mamquam road, and behind the golf course

11:25 and ...YEAH! THE CARS. Back at Brennan we packed up, stuffed our faces and went to soak in the cold creeks beneath the Chief, near the base of 9 Mile Hill. And where we could cheer on our buddy Mike Tunnah, who was rolling the Test.

2:30 pm On my ass and napping. A 38 km training run was a beating and I was hypersensitive to the fact that I was getting up early Sunday to run the first half of the Knee Knacker with another group.

Sunday
7:15 am Coffee in hand . New Zealand leads Italy and I await my running mates.

7:30 am Kevin, Linda, Coo, and B-Rad arrive to shuttle some cars. One to Cypress, in case of injury and as a mobile aid station, and one to the start line.

8:30 am Shuttling took some time, but we were finally off and climbing Black Mountain, which we all agreed was a smack in the face, before you crest out and start into the snow and mud left up top. I felt terrific through this section and I am convinced it's because of my cold water soak and a great night's sleep.

10:30 am Through the fog I spy the silver Outback full of food and a fill up mixture of water, Nuun, and Chia seeds. Kevin pops the Vitamin "I" and we leave the car there all by it's lonely self to begin the crossing of Hollyburn and roll it down the Chute and into Cleveland Dam.
This section is a blast as the loamy ground under foot is so forgiving and we were all feeling great. B-Rad and I absolutely nuked the bottom part of this trail near Brother's Creek.

12:30 Everyone was at the Dam by this time and Coo and I decided to duck out down Capilano Pacific Trail and back to my place. The tougher runners, Brad, Kev, and Linda, kept running to Lynn Headwaters. Our run back to my place was good for about 10 minutes and then I begged Coo for some food. I was out and I was crashing . . . and down goes a handful of Ju Jubes as my Speed Cross move in unison and without thought after close to five hours on the feet.

Lately I've been thinking a lot about Stormy and the mess that I have gotten myself into by registering for this thing. I'm scared. It's 50 miles! I think I needed this 70km weekend to begin to realize I might be capable of getting through Stormy. I've received plenty of strong advice and so many words of reassurance, but this is 30 kilometers more than the longest race I have ever finished. I can't imagine adding 30 more kilometers onto the end of any of my past 50 k's.

Seeking advice. I'm scared. It's 50 miles!

To Run or Not to Run

2010-06-13T08:31:00.000-07:00

I was faced with a dilemma yesterday morning as I woke up to a stuffed head, runny nose, and terrible headache. I'd been fighting it for a couple days and I thought perhaps it would be taken care of before the SFU race. No such luck though.

By all google related accounts it is said that if your symptoms are above your neck go ahead and run, but below your neck, in your chest and/or bowels, do not run. For me it was above my neck, but my head felt huge and racing seemed wrong. And besides, do I really want to race and log a crappy result? This was the real dilemma.

Knowing I felt so terrible I was certain my result was going to be crap. Did I want a crap result? I tried to tell myself I'm running for me and not to externalize my results, but no can do. Once those results are posted everyone knows you logged some junk.

Thinking back to another Endurance planet podcast on Flow for the athlete I was reminded how important it is to ones performance to only race for ones self. It is when we externalize our successes and failures that our performance actually decreases. And that was it, I pinned on my bib number and zip-strapped my timing chip to my Salomon Speed Cross. It was time to race... and race for me only. It would be what it would be. If it was to go badly I would chalk it up to training under adverse conditions. As my Dad used to say, it'll put a little hair on my chest.

Hoping for the best I jumped in the start chute with the fasties. When the announcer said it was for the folks looking to get medals I thought I was in over my head, but I stayed and crossed my fingers.

5-4-3-2-1 GO! The pack flew off the mark and down the road. Consciously I had to back off. It was too much for me at first even though I'd warmed up. Cranking a hard left into Gear Jammer the descent began and was way too fast. Who are these guys?, I thought, but my head was clearing and I started looking for room to pass. having pre-run the course I knew all the passing spots and just when the climbs were coming. I saw Mr. Coo ahead of me on the first small climb and let him stay there. We still had another short loop to do. Across Dead Moped, along North Road I was rippin'. And into the climb up Mel's I caught two more runners. This is where I'd stay until the base of the Cardiac climb. Tucked in behind a runner from Australia we worked our way by the sport course racers with encouraging words and loads of silly banter. When we cleared the technical trail and came out to the big climb I got by Crocodile Dundee and began to roll. This was where I saw the Lazy Trail Runner ahead. There was a chance I could catch him and I went for it. Gaining on him with every step my heart pounded and I completely forget how sick I had been just 50 minutes prior. (Me, Oliver Utting, and Crocodile Dundee who led me through the 2nd half)

The legs ticked over nicely up Cardiac and Mr. Coo got me yet again. This time by only half a minute or so. We finished 5th and 6th and each won some hardware in our respective age groupings.

My time was slightly slower than last years, but I was very thrilled with my ability to perform under such crappy health conditions. I crashed hard when I came home and this morning I'm feeling a lot better.

XA 5's a big hit with road racer : Phil Green.
It's taken me a few years to convince coach Phil to get into the trail running scene and he's slowly getting there. He's had some outstanding races including the Hallow's Eve 10k and 5 Peaks at Golden Ears. Each of these he has done with his long standing partner shoe, Nike. Pegasus. Yesterday we got him into a pair of Salomon XA 5's and he couldn't believe the difference. This XA/XT hybrid gives you the cushioning of a road shoe, but the guaranteed grip and performance of Salomon's trail shoes. Along with his natural speed, the XA 5's got Phil a win in his age group yesterday.

My Trail Rant

2010-06-07T19:00:00.000-07:00

A recent podcast on Endurance Planet , called "The Rule",(listen to it here) got me to thinking about the trail greeting. You know the trail greeting right? Or maybe you don't. Let's start with a question, Are you a runner that says hello, or good morning to other runners as you pass by them? Yes or No?

For years I have been a yes man. I greet everyone I see on the trails. EVERYONE! I've commented in the past about how good this makes me feel. Not just because I'm a good friendly citizen role modeling the right thing to do, but because it really makes me feel good. A smile and a greeting seems to always take away the pain of a long and sustained effort...for a little while at least. I don't know that there's science behind it, but smiling must release some sort of happy enhancer into your blood stream.

This past weekend I ran a good four hours from home, up Capilano Canyon and to Deep Cove with a couple of incredible guys. We laughed and chatted the entire way. On the trail that same day was a bunch training for North Vancouver's Knee Knacker. They had started ahead of us so they were passing us on their way back. I would guess that most of them intended to say nothing to us at all, until we spoke first. "Good morning", we'd say. And their eyes would shoot up with shock and awe as they scrambled for a response. Others didn't bother with a response at all. They didn't have music on, they weren't deaf, and they weren't going too fast. I'm confused about this. I always have been. You're out in the forest, far from any cars or amenities, or people, and you pass by a fellow runner without even a nod of trail runner's camaraderie? That's weird.

Are these people in their happy, zen running place? Are they too cool for others? Do they think they're training run will be spoiled if they speak to someone? Are they scared to make eye contact with a stranger? By the look on her face, and based on previous encounters with her, I can tell you one such runner past by us without a word because she was definitely too cool for us. She even accelerated to let us know just how good she is. Without a doubt she's fast, but that doesn't dismiss friendliness.

WHAT IS GOING ON HERE? People can't afford to treat each other this way. A quick hand up wave, a nod, a smile, or even a grunt will suffice if you can't muster the courage for a hello or good morning. But for god sake, acknowledge your trail comrades. We're all out their together and nobody is too cool - I don't care who you are. Stay humble and say hello.

Check out this February 2009 article from Runners World on the same thing. I love the definition of waving he gives.

iRon kNee - two days later

2010-06-01T09:52:00.000-07:00

Spun it out from home on the road bike this morning, but the quads and calves are still a touch tender - a pain I secretly enjoy.

As some of you may know, I was nursing some weirdness in my running world over the past three weeks. I was feeling low and like I wasn't running to my potential and maybe even getting slower with all my little "iggle-de piggly de" leg issues. I sort of felt that I was letting down my Trans Rockies team mate, Duncan, who has been training and running hard. I needed Iron Knee to go well and it certainly did.

I started out nice and slow. Slower than I was comfortable with actually, but I told myself it was the right thing to do. The start of Iron Knee is a bit of a balancing act for me. The first couple kilometers are under power lines on a service road and then the trail dives into Baden Powell's tight single-track. The runner wants to run easy to start, but not so easy that you enter the single-track behind a slower group of racers. Ceding yourself properly is tough to do, but I think this was my best effort to date. I reached St. Georges bench in 13th place, according to trail running guru Rob Doyle, who was marshaling there. It was just after that point that I'd planned to crank things up a notch. And that I did, immediately noticing the tension in my right hamstring. No problem though, so I ran on. Down the long steps into Lynn Headwaters aside another racer, I guess Mr. 12th Place. We ran across the Rice Lake connector and that's where the wheels starting coming off the bus and I saw trail running buddy Brad De Abreu. He was filming and I wasn't looking good. I shoved in a Vanilla Bean Guu and crossed my fingers. Magic was made. I picked up the pace and again I was rolling. With burned out legs and core, my body was tired before heading up the infamous power lines. Really tired. I typically run the powerlines, but I was certain I wouldn't run all the way this day. There was no way...or was there? I dropped my head, dropped a gear, and put a smile on my face to actively defer the evils of mental anguish. I ran past two runners into 11th place and hit the top of the climb. Rounding the last switch back I'd run the whole thing and hit the top in about 17 minutes from the Riverside turn off.
(These two pictures were taken seconds apart. It's interesting how my body position changes after I noticed the camera and smile. Shoulders low and hips forward.)

The decent down to Indian River Road was quick as usual, but a nice change of pace after my long climb. I just had to hold off the runners I'd gotten by on the Power Lines. Coming into Quarry Rock I checked my watch and saw 1:38. I knew I had 12 minutes to finish if I was to beat my own 1:50 personal best. This was it and I knew I could suffer through and make it. 1:49:18 was my final time and I felt terrific finishing. My hamstrings worked themselves out, but I still headed for the ocean to soak. There really is nothing like finishing in the Cove, standing in the water and cheering for the rest of the field. It's cool watching people react to their finish time and those around them.
Thanks so much to North Shore Athletics for another well run event and to everyone who volunteered there time to be out there. Particular Kudos to the champ who hauled the Black Forest Cake up to the top of the power line climb.

Iron Knee - 1:49

2010-05-31T09:48:00.000-07:00

To break 1:50 I knew I needed to push. At 1:38 I came into the clearing above Quarry Rock, Deep Cove and knew I was about to burn if I was to do it. Story to come.

The Iron Benchmark

2010-05-28T07:28:00.000-07:00

No, I'm not thinking about the gum stains on the underside of a bus bench or the heart-shaped carving with T.C.+ L.P. in it, on the log at the beach. I mean benchmarks that we keep for ourselves for future comparison, development, and growth. These are the indicators we use to let us know where we're at, like the marks your mom used to make on the kitchen wall to keep track of your height. In running we keep track of our achievements, sometimes mentally or in a log, to determine if we're as "strong" as we were five years ago, or last year or last month. It's human nature to want to see ones self advancing.

The mistake we sometimes make however, is choosing a moving benchmark. For the runner, it's another runner, one's nemesis. It might be out of fun and comedic rivalry, like it is with the Lazy Trail Runner and I, but few people don't compare themselves. Keeping perspective on all this is the key though. There will always be someone faster, higher, richer, skinnier, or stronger. This is not to say we shouldn't shoot for what we perceive to be the top, it's just about maintaining realistic expectations and not losing sight of the true reasons we're out there.

I have two major benchmarks in my running life: Knee Knacker, which I unfortunately didn't get into this year, and the Iron Knee, a 22km run from Grouse Mountain to Deep Cove. These two annual events stay on the same route year after year and therefore provide me with a comparable tell-tale for the rest of my season. Iron Knee in particular, with it's variety of technical ups and downs, flat turn over stretches and one really large climb, gives me a heap of feedback about the upcoming season and fitness standing. The biggest challenge for me is that it's a local event and I recognize many of the other racers which in turn gets me comparing myself and creating expectations. I like to think I'm out there for me, and I remind myself as I start the race, but when I spot fellow racers , certain ones more than others, I immediately assess my position and often decide to push harder.

When I look back at the Iron benchmark I see...
2007 - 1:56
2008 - 1:52
2009 - 1:51
and this tells me my next natural goal should be to run below 1:50. I have worked at my speed again this year, as well as my hills and I really think, if I don't get wrapped up in other racers, I can do thisl. A smart race for me will be an easy start and an obvious pace change at my predetermined mile marker. Last year, the last three kilometers of this race were incredible for me and that's great, but it tells me I might have picked up my pace earlier on. Now I know.

Not only do benchmarks help us check up on our goals, they help to improve and always aim higher. Wish me luck this weekend. There are a lot of unspoken rivalry's out there that are incredibly well trained this year. Nervous, but excited.

The 3 Day Miracle

2010-05-17T21:43:00.000-07:00

Hamstrings ready to snap,

hips abuckling,
runny nose, red eyes,
my body was a breakin' down...
and all I had to do was listen.

I took my three days off and then jumped back out there. I was a grumpy bear whilst not running, but once I got my turnover fix I began to smile again. Until...what's this? I don't usually get shin splints. This really bloody hurts. "Run through it!", I said to myself. And I did, and it kept hurting. Dammit!

Another day off and voila, all is well again. I've had some tense moments where I thought my ailments were wiggling their way back into my life, but no such luck....for them. Find a new host, I say.

Late last week the road bike came back out and that bit of cross training really helped spin out my legs. The latter week was an 1:10 up Capilano Canyon and back home, Saturday was a 60 minute hill climbing clinic with Flight Crew Clinics, and Sunday was a cruisy 3:45 to Deep Cove from home. There's nothing like finishing in the Cove and soaking in the ocean. The only thing missing was my Honey Donut. The line up was out the door so I chose the chocolate milk option at the corner store.

With these tired, aching muscles of late, I've been running a lot in my S Labs. They're super light and provide a heap of lateral stability, compared to the Speed Cross 2 that is. This shoe really is the S Line or M Series of Salomon's trail shoe fleet. The contagrip sole is like having gum on the bottom of your shoes, just adding to their overall stability. And of course, they look incredibly cool with their Ferrari red sensifit strips to seal your feet in nice and solid.

I listened and my body spoke. Thus was born the three day miracle.

A Question of Climbing

2010-05-09T11:53:00.000-07:00

I came off BCMC last week and came upon a fellow who had been having some real challenges getting faster and feeling more proficient while climbing. "Climbing Guy" (I'll keep him anonymous) asked me a few questions. I gave him my email, and this morning he sent the following:

Hello Tom,
I bumped into you last week on Grouse Mt in the red VW. Hope all is well. I tried to run straight up after our discussion the next day but dropped a lung after the first quarter LOL! it 'seems' impossible! You were saying that the Grind tends to make people step due to it having stairs? so is their away round this? Some people say the only fast way is knees on hands technique bent over? Is doing it more often better or a detriment? I am going crazy!

Kind Regards, "Climbing Guy"

This was my response to "Climbing Guy".

Hi, "Climbing Guy"

Glad you got out there and tried to blast one. It's always fun putting the heart to a test.

When I ran I went up BCMC, a trail just to the east of the Grind. A bit longer and slightly less steep. It has far fewer steps and therefore allows me to choose my stride length. I have found, and many will agree, that a faster cadence and shorter stride helps to avoid or delay lactic acid build up. When you take longer strides it makes your muscles work much harder. In short, this extra work creates more of the ugly bi-product, lactic acid. I'm not suggesting you won't create lactic acid with shorter strides, but this may help to delay it's onset.

As for the hands on knees, it's not typically recommended for long climbs. I occasionally put my hands on my knees, but for only a few strides. A high posture with shoulders back is best. Your forward lean should be initiated from the ankles. This will help to defer/avoid low back strain and fatigue. As well, the high posture forces you to keep your shoulders back and your lungs open. Some folks lean over their knees and this compresses the lungs, which you need to be fully inflating during bouts of exercise like this.

I hope this helps. Please let me know how your next session goes.

Remember:
1. faster cadence with your feet.
2. high posture
3. forward lean from the ankles

Also, more advanced runners control their breathing. Once it gets away from you, it's tough to bring back. Hill climbing breath is like yoga breathing, cyclical. If it's too rapid, you'll start to slow because the whole system isn't able to keep up.

Have fun out there, "Climbing Guy".
Tom

Salomon Flight Crew

I'm not the world's fastest climber so I'd love to hear what works for you.

I can do it...but should I

2010-05-08T13:52:00.000-07:00

Last night was a beautiful night in North Vancouver and I had been looking forward to my workout all day. My knee felt semi-cool so I figured it would be fine and hey, what does my body know anyway? Those little tightness messages my hamstrings are sending to my brain are nothing. Or are they?

Of course I tell myself, "I can do it!", and off I go. I pick up Coo and explain the workout: 5 x 2km. I had the route all picked out with an 800 meter climb, 400 meter decent, and about 800 meters of flat. We rolled off the first three in the 8 minute neighbourhood and at the beginning of number 4 I pulled out, letting Coo take off. He came back around after I'd been stretching, and I finished the last one with him in 7:30. I felt terrific. On the cool down my knee tightened up again and I stretched and ran some more.
This morning during our 5 Peaks Clinic, a spectacularly gorgeous morning, I ran for the first 20 minutes and made the tough decision: just because " I can do it", it doesn't mean I should. Right there, at the entrance way to Rice Lake, I decided on three days off running, starting immediately, as well as Sunday, and Monday. I have to kick this thing and each time I run I feel it again.

To a runner, a couple days off are a real challenge. This is how we identify ourselves. We are runners and not being out there because of a silly little injury is going to ruin my fitness. I can't possibly allow some stupid ailment to beat me. I will thus be weak. But what takes more strength, to run through an injury or take some days off? I know I'm going to be thinking I should be out running, especially this weekend with the sun in the sky and the trails in amazing shape.

So what is this injury anyway? Or is it an injury at all? My mileage has been climbing over the past few weeks and with that too is my speed and hill work. Both of which lead to a large load on the hamstrings, among other things. My feeling is that some time off to stretch and relax will allow a nice rest for the hammies. I had a massage on Wednesday and Lesley White made me feel the pain for sure. She agreed that my hamstrings were the root of my pains. From here I rest, relax and try to convince myself that just because I can do it, it doesn't mean I should.
In the mean time, I'll consider my problem no worse than the cartoon above and bank on rest as the cure-all. I'd love to hear your thoughts on this pain. Have you experienced it? What did you do? Any insight into what it is?

What a weekend!

2010-05-03T11:20:00.000-07:00

Friday afternoon I felt great! I left work at 12:30, sucked back a java at the newly opened Brazza near home, and made a break for Grouse. Then, it was to be my first "up and down" of BCMC this year. Fueled up on coffee I felt great and managed to get to the Chalet in 37 minutes and back down in 27 minutes for a round trip of 1:04. This was on the heals of a long Thursday run up Mountain Highway. I'm telling myself I can come in under an hour on fresher legs.

I took Saturday as a rest day, Miwok day for many, and watched my students race on Swangard's track. Again, it's so inspiring to watch young kids run. They're so natural and they clearly love running and jumping.

Sunday morning was another day of coaching at the track for me, but I managed an early morning run up Capilano Canyon to Grouse and across Baden-Powell to Mountain Highway. From there, the posteromedial portion of my knee began to irritate me, and sent me packing home. Fortunately, running downhill didn't bother it so I was able to move fairly quickly across Montroyal , down Mosquito Creek and back home. While I was out, Flight Crew Teammate Jason Louttit slaughtered the Vancouver marathon in 2:25 for second place. Congratulations! And Simon Bairu, of Saskatoon broke the Canadian 10,000 meter record in 27.30, Check out the story; he was 6th with that time. Crazy.

I'm not breaking 10,000 meter records, but my knee feels better this morning after some rest, ice and some stretching. Wednesday night, "wonder hands", Lesley White (RMT) will be over and hopefully she can help me work the tightness away.

Slow, but Sure

2010-04-25T19:24:00.000-07:00

I've written in the past about running like a kid and I think you 'll see from this post that running is not all I do like a kid. I also watch cartoons. This one is a classic based on Aesop's Fables. Take the eight minutes to watch it. There are so many meaningful lessons in it and the animation is classic.

It actually get's intense at the end. I had forgotten how it ended. I mean I knew who won, but what a nail biter. I was actually thinking "go" in my head, even though I knew what was going to happen.

I registered for Stormy 50 Miler this morning. I hope I run like the Tortoise. Maybe not too slow, but sure is okay.

Golden Ears: 9:00 to 10:01 a.m.

2010-04-24T14:33:00.000-07:00

Driving into Maple Ridge the rain just kept getting harder and harder. I knew the Golden Ears run was going to be a mud-fest, but I never imagined it to be what it was. Mud, mud, and mud. What kid doesn't love it though? It was on.

Ran from the bathroom and ducked quickly under the flagging tape and into the first heat. We were off and it was quick. Down to the beach, into our first creek, and I was already self -talking myself out of the groups pace. I backed it off and cruised out the Valley Trail just behind Flight Crew Teammate Jenn Segger. The mud was apparent, but mostly it was just puddles at this point. The mud would really appear on the way back after 300+ runners had worked it into the perfect blizzard consistency. I wasn't sure who to gauge with as we ran with sport course racers too. They of course allowed themselves a bit more speed. Who to run with? Me.(Photo courtesy of Steve Jonathon Ellsion photography)

Across the main road and out of the trails on to Mike Lake Road and I got some legs about me. I started to tick over nicely and reeled in Jenn. It wasn't until we started up Incline Trail however, that I was actually able to make any gains on anybody. I was geared down and ready for a long long climb. Chest high, quick feet, and careful breathing. This climb was taking me up and up and ...what's this, the marshals sent us down to the left? I was confused, but with little time to think about it. Another Flight Crew runner had just started down. It was the Lazy Trail Runner and he wasn't feeling too lazy today. We'd just scratched close to a kilometer off the course and I was in pursuit down the technical steeps of Eric Dunning. Just into the groove and I was spit out onto Mike Lake road again. This was going by quickly and the legs were really gearing up now. The next climb was covered in Sport course runners who were so encouraging. I worked my way by them on the up and then...it was on. Another gear. A quick glance at Menzie Creek waterfall and it was bobsled city down the mud and guts of Menzie Trail, Lookout Trail, and back onto Valley Trail. A few people were still trying to stay clean, but for the most part we'd all conceded to being kids in the dirt.

I came across the finish line in 1:01 and felt bushed. Still solid, but I'd certainly worked hard for my time. The Lazy Trail Runner drew first blood on this race and rolled over the line in just under an hour, 59:30. WOW!
I've been a bit disappointed with my result since the finish, but the more I think about it, the more I recognize that I ran my perfect race. I didn't allow the group to make me do more than I was ready for and I finished strong rather than starting strong and then surviving. Thanks to Coach Phil too, for reminding me that this is not my goal race and I should not be aiming for results on such a heavy week of running. Even if he was lying, I feel better. Thanks, man.

SO, HOW TO RECOVER FOR A LONG ONE TOMORROW.

First I hit the recovery water hole across the street from my house and then I apply the weird wooden thing from my kitchen drawer to my muscles. It feels nice when I roll it up and down my calves, quads, and hamstrings and alternate with some stretching. A bit of water might help flush away the muscular blues as well.

Should feel good up Norvan Falls tomorrow.

Looking forward to a long run and maybe a little less mud, even though it was fun.

Target vs. Field

2010-04-18T15:50:00.000-07:00

Since my last post, Outside-What a place, I have been super mindful of my focus during running. I posted a short video last week, about nature deficit and toward the end of that video a reference was made about being target versus field focused.

In the spirit of Running Now, my name sake, of course, and being mindfully present while I run, I wanted it to be that I was always target focused, in which I am focused on something very, very specific. It's that kind of focus on anything that keeps a person present. Try pulling a kid away from a video game. That's target focused. Those kids are totally present in that experience and that's what I wanted for me as a runner...total presence.

Check out these two photos as an example for runners. Ask yourself which photo would be your field of view? The closer one, because you're tending to the technical slope, or the wide angle because you want to look at the creek and the rest of the forest?

Most likely, as I have found, it's both.

In leading some 5 Peaks Trail Clinics, I have really become aware of what I am thinking and doing while I run so I can share what I know. That thinking, it turns out, has shown me that I am often field focused as I run. This is how I take in smells, sounds, and the beauty around me. Most of us are field focused most of the time in life. Busy lives mean busy minds. For some reason I was a bit disappointed to realize how my mind was open to the field. In watching my nature deficit video again however, I recognized the positive nature of allowing your mind to shift from target to field and back again. The general focus is still running in the woods, for which I am entirely present, but I move in and out of my thinking as the terrain changes from technical to non-technical. The mind, according to Dr.Richard Louv, needs this kind of variable stimulation. In my own words, being too target focused will eventually become a strain on the brain, as will always being field focused. It is the balance between target and field focus that allows us to feel relaxed when we finish a run. As long as you don't go out and write a mental grocery list while running, you should feel a release from the rest of life when you're done. Think about this. When you start thinking about dinner or lunch while you're running, that often tells you the run is over. You have to Run Now.

Outside - What a Place!

2010-04-12T18:52:00.001-07:00

Following Orcas in February I slowed things down a little. I eased off the distance and my runs became more about getting into nature and being with friends. These are the best runs. You have the trees all around, dirt and mud under foot, some fresh and crisp air, great conversations, and the carrot on the stick...a post-run java.

In early March I pulled up the icalendar and started poking in Coach Phil's spring workouts. It was exciting, and still is, to see the workouts for the week and check'em off as they're done. Three or four times a week I get out and just do as I'm told, while hoping I'm getting faster and this tuned regimen is working. Several of my key workouts certainly look better already, but a few races will tell the true tale.

Anyway, running recently has become about the workout, and I love that, but this past weekend reminded me again of those less structured days following Orcas. In particular, this past Sunday on which I took a nice easy walk up to the first summit of the Stawamus Chief. It was just me and my round-bellied Lara. The sun was beating down, while a cold Squamish wind forced us to keep moving, and the smell of the forest...it just was. I think sometimes I lose sight of why I'm really out there. It's not only to stay fit and be my best, it's that innate draw toward nature, the one I remember so well from my childhood where I explored tree stands, creek beds, and caves all day long. I really did come home when the street lights came on. And when they went off again in the morning I was back out there.

There's something about nature that keeps me happy. I think most people feel happy out there, but often don't stop to notice it. It's not really a workout-runners style to stop along his route and listen to birds or smell the cedar, but try sometime. Most ultra runners would agree that the best runs are long adventure runs with friends and I believe it's because these runs allow you to take time to smell the proverbial flowers. You really can stop and notice how happy you feel out there.

This post actually comes from a strong sense I have that my sixth grade students are not connecting with nature and feeling the happiness I bring to school every Monday morning, after a weekend in the green. Perhaps there's a similar happiness at Metrotown or messaging with friends, but there's nothing like free and unstructured play in nature.

Have you ever heard the term "Nature Deficit Disorder"? It's not an actual medical disorder yet, but the term was coined to describe all that children are losing by not engaging in nature. Richard Louv, the terms creator, defines it as "The cumulative effect of withdrawing nature from children's experiences". For whatever reason, over protective parents, spatial constraints, lack of interest, whatever . . . kids are not playing outside like they once did.

Check out this video and think about it.

Us trail runners, like mountaineers, skiers, climbers, hikers, whoever, really are the kids that played outside all day long. Look at us now. When we're not outside, we're looking outside and wishing we could be there. Nieces, Nephews, brothers, sisters, sons, or daughters...get'em outside. They're definitely missing out on something huge and happy.

Random Easter Post

2010-04-04T13:28:00.000-07:00

The bunny arrived at my house at 6:30 am. You're not actually supposed to know when s/he has been, but I knew immediately when I heard my coffee maker working away. In truth, I set the timer the night before, but it really is a wonderful little surprise each and everyday.

After sucking back some liquid, life-giving strawberry, chia, and mixed berry Vega smoothie, with a coffee of course, I darted up to pre-sweep the "My First Trail Race" course. It was only 7:30 so the trails were barren and it was just me and my roll of pink striped tape. Bounding from a tree and then to a bush, like the bunny of the day, I hung tape where I'd like to see it as a runner. Seems like the right thing to do, but I got a little tape happy and ran out. I went back for more and told the race director to send the marshals home - the tape would be enough. I marked it wicked.

It took me about an hour to tape things up and then I met Duncan, and by chance, Brad De Abreu, for a jaunt over to Mount Seymour and back. It was a beautifully, quiet morning out there with sun streaming through the mossy branches and some brisk air to keep things fresh.
Some follow up to last weeks blog, "Running Strong"

I suppose the nature of the word "strong" is misleading. A fellow trail runner with a heap of experience in trail running as well as in conditioning, sent me the following comment:

The one problem I have with what you said is the low weight high reps.... To build strength, you need to lift strong...1-5 reps. However, this type of lifting should only be done at a specific time during the training cycle before the power phase and maintenance phase. I think I have missed the boat on it this year but am looking to truly incorporate it into the plan next year in the off season (I'll make one). I know I need it as I am battling a right hamstring issue right now!

Nicola's so right. I suppose I was being a bit too loose with my use of the word strong. For me Running Strong means being able to maintain your form over distance and through a wide range of terrain. I suspect what I am talking about here is muscular endurance: being able to call upon ones muscles for duration, rather than for maximal effort. I know enough to say her comment is spot on in that the phases are key, but I'm not a personal trainer so I'll leave the rest to the experts. For me, Running strong is about running with consistent stability and free of injury.

Post-blog addition: For more on this check out Nicola Gildersleeve's article in North Shore Athletics' Newsletter.

Running Strong

2010-03-28T17:48:00.000-07:00

The runner's workout is typically thought to be lungs and legs...and maybe some arms too, if technique is important to you. There's no doubt this is the case, but so many of us overlook the importance of strength training, me included. The past few months my experiences have led me to notice a greater and greater connection between the runner who is running well and the runner who is running strong.

I have to admit, this isn't my phrasing. I first heard it from North Shore runner Eric Langhjelm, who called his blog "RUN STRONG" (Note: hasn't been updated since child number two and start of real-estate career). And just today, following the direction of coach Phil, I found the phrase being used by Jon-Erik Kawamoto, on his blog jkconditioning.com. This is a great blog related to strength training for the endurance athlete. If you haven't already looked at it be sure to.

So how does this connect to me? Even though my Dad used to say the world does not revolve around me, it ultimately does here in my little blog world.
Anyway, back to me. Since about September of last year I have had more tiny ailments than I care to count.... foot cramping, tightness in my big toe, crazy tight right hamstring and right gluteal muscles. And then a strained calf (soleus), a rolled ankle, and finally a partial tear of that right hamstring. Okay, the list isn't that long, but it has been none stop. I've sought help from the best in Lesley White, my R.M.T., and I continually stretch. What has suddenly plagued me? These past few days, within various conversations and activities, it hit me...

My schedule has become less hectic lately and I've recently made time for Yofit, a local recreation center cross breed of yoga and pilates. Between that and a home routine of yoga, things have started to fall back into place, literally. The yoga has done exactly what Jon Erik Kawamoto discussed. It has helped me to build strength and stability...and flexibility, through a variety of movements and positions. "Running alone", he writes, "will not help you to build strength", and I totally agree. Runners must find some balance between strength conditioning/maintenance for general core stability and to improve their running, if not just for overuse injury prevention.

I know what you're thinking, "So how can this type of conditioning help a runner? I don't want to be all muscley and bulky. It'll make me heavy and slow". The answer is, you won't get bulky. You're a runner. A properly designed program is only meant to help you build lean muscle mass. Less weight more reps and loads of variety. The strong runner is able to keep his form longer and allow the appropriate muscles to do their jobs longer. Everyone knows someone who has had IT issues. This injury is occasionally related to skeletal issues, and almost always related to a weak gluteus medius.

Folks like Gary Robbins, Tamsin Anstey, and Nicola Gildersleeve have each paid their dues in the gym and in doing cross fit classes. These people are a true testament to the powers of strength conditioning for the runner. For me, I won't be doing any curls, squats, military presses, or bosu lunges, but I'll carry on with my yoga/pilates and hope to maintain my already massive biceps and bring back my alignment. Especially now as my running schedule gets more intense and my summer plans get closer.

The bottom line is that a runner who wants more of him or herself cannot just run. There must be some balance to prevent injury and fatigue, and to maintain form.

Ironically, I found the following article in Impact Magazine the day after this was first posted . Check it out, Run Stronger, Run Longer. And there are others with it, one by Jon-Eric Kawamoto and another by Peter Twist.

What if I don't want lemonade?

2010-03-16T17:43:00.000-07:00

"When life gives ya lemons, make lemonade". I've always loved this little pick-me-up phrase. As a teacher I've used it many times to cheer kids, but never has it been used on me. Hell, I'm always making the best outta' things. This past week I used it on myself twice and I hated it. Screw off I say to lemonade. What doesn't make sense is that I never ordered lemons in the first place so why should I accept them and try to make them into something more desirable?

Having just returned from a very very brilliant eight days on Kauai I suppose I seem to be spoiled and bratty, but I really was disappointed this last week...twice. I had planned to run the 22 mile return trip out to the Kalalau Valley on Kauai's Na Pali Coast and it didn't happen. The best runs are always adventure runs in new territory and Kauai's lush, mucky, north shore was it. Unfortunately it was too lush and too mucky. We drove to the northside of the isle on Tuesday morning to do some recon because we'd heard it was a mess over there. People were saying it was impassable and never should I try running it. Like any good trail runner from North Vancouver, I thought maybe I knew a thing or two about mud and rugged terrain so I, with my lady friend and her belly full of child, hiked the first two miles to find 30 or so hikers stranded at Hanakoa's river edge. It was too swift and too high to pass. Maybe tomorrow I thought, knowing full well the outlook wasn't promising. We hiked the 2 miles back to Ke'e Beach and did some snorkeling and ate chips and salsa with the resident chickens. Two hours later we saw some of the hikers exiting the trail - they'd given up the wait to get out there. The next morning the rains returned and a couple hikers informed us that part of the trail had been wiped clean into the ocean at the 6 mile marker, Hanakapai'i. The lemonade in this story... I wasn't stuck beyond the six mile marker and I'd conceded to allowing myself a week off running and some outdoor yoga. I found some incredible spots and there's nothing like a little down dog while smelling the ocean, feeling the heat of the sun and the gusts of the wind on your face. This really did work out perfectly I guess.

Just a week ago I had written about being tired and needing a break. There was no doubt I needed the break and life made the choice to take one real easy.

The trip became, outdoor yoga, snorkeling reefs, hiking in baby poo mud, chips and salsa and beer, coffee, and early rising in tent city to the cock-a-doodle-do of roosters. (Kauai has a chicken problem if you don't know)

I managed to stay clear of the internet for the week and when finally, on Sunday night, I saw the Knee Knacker lottery results I'd been anticipating, I was pissed. Not drunk...mad. I just assumed it wouldn't happen to me. I didn't "win". Everyone I train closely with got in and I didn't. You should've seen me stomping around Honolulu's open-air airport. I was a whiny little be-atch and somebody was gonna' pay. We were hungry so went into a place to eat. The $16.00 hamburger sent me over the top. Who do airport shops think they are? Have they ever been in the "real" outside world? Steam pouring out of my ears, I plowed out the front door of that place to pout on the benches in the hallway. Prior to the lottery I just assumed I wouldn't care if I didn't "win". I'd volunteer or just do some other race. This morning I applied to be a Knacker vollie and I may do something else, perhaps Stormy 50 miler, but I didn't order this lemonade dammit. A day has passed and I'm coming to terms with it all. It is what it is and I'll just have to order something else from the menu.

Where am I now that I've written this blog? I actually feel better having spat it out. I do understand the whole "...make lemonade" thing, but I don't want to. I was so looking forward to the Knee Knacker this year because having done it before, it's a benchmark I can compare myself with. For whatever reason I will be busy doing something else. I don't know what yet, but I can't wait to find out what is planned for me. I am thinking strongly about Stormy. It would be my first 50 miler, which was one of my years goals, and it's on gorgeous trails I know. Plus, I'd be close by in case my soon-to-be child tries to make it's debut.

...Run Now.

Yeah baby...Trans Rockies here we come

2010-03-04T10:43:00.000-08:00

Registered for Trans Rockies yesterday and I can't even believe how excited I am. I just can't get it off my mind. It's like a kid at Christmas. I was starting to wonder if we'd be going. Flight Crew teammate Duncan Coo and I will head down to Colorado in late August for what some refer to as a 6 day camp for runners. Perfect!

Run Down

2010-03-03T08:16:00.000-08:00

It's been several weeks since my last post and I think that is congruent with my running schedule. After Orcas I just felt completely trashed. Not just post-race trashed, but really beat down from a combination of illness, moving, busy work schedule, and the early arrival seasonal allergies. I had a short run with Duncan late last week and he burst out laughing at how slowly I was moving. He literally could've walked and kept up while I felt I was working my ass off. I really wanted to just hang with Ronnie, like this dude.

Feeling a little down about it all, I gave myself a few days running break , but kept in the blogoshere. While not running I needed to keep up with what others were doing. Guess what theme ran throughout? Tiredness and illness. Yeah! I wasn't alone. I mean I feel badly for others who are feeling crappy, but it just helped me to feel okay resting. I have a hard time taking time off while others are out there training.

Anyway, I ran a speedy 11km last night in the Rice Lake/Lynn area and felt excellent. I wouldn't say I'm recovered, but maybe just getting used to running tired. With the onset of seasonal allergies I 'm forced to run through that hypoxic feeling. You know the one where you wheez like Fatty McGee and get a little tunnel vision on big climbs? It was tough and fast, but at least Coo wasn't laughing at me this time.

It's okay to take time off, but like so many of you I find it mentally challenging to not be out. And when I am out it's tough to stay focused on the run and not the lethargy.

Kudos to Adam Campbell who commented on some of the same feelings over the past two weeks. His advice to just get out the door and see what happens has helped a lot. Get changed, give yourself 10 or 15 minutes and if it's still bad, GO HOME! Just getting out the door is the biggest battle.

To all of you out there suffering this tiredness: It's a great time to slow down, enjoy the runs as runs and not training, go home if you feel crappy, and enjoy the feet up experience.

On the mend, I'm headed up BCMC this afternoon, a little snowshoeing on Grouse, and off to Kauai this Saturday to run the Kalalau Trail. Crossing my fingers that my allergies don't follow me across the Pacific.

The Meta Cognitive Runner

2010-02-10T10:05:00.000-08:00

In whatever distances we race, train, or play we can all identify with having highs and lows. Times when we feel light, fast, and energetic, and times when all we want is to quit. Times when simply getting one foot in front of the other is a huge achievement. Knowing this, wouldn't it be insightful for each of us to have a transcript of all our inner monologue during the course of a race? Sure, some folks might be disturbed by some of their thoughts, but I think primarily we'd recognize which thoughts were empowering us to create highs and which ones were counter to us achieving our goals and creating lows.

I bring this up because I found myself quite mindful of my personal thoughts during last Saturdays Orcas Island 50 K. It's challenging to be fully mindful throughout an entire event, but I mostly was for the entire 5:18. I think we call this meta cognition - thinking about what we are thinking, like Kermit in the bow tie here.

Orcas Island
Standing out behind the main hall at 8:30 am I was immediately aware of my thoughts regarding people around me. Who's fast? Can I get around these people? I'm cold. I hope I ate enough or not too much.

When the RD, James Varner, shouted "GO!", we were off and the jockeying for position began. I had to keep reminding myself not to get stressed about getting hung up behind people...especially Duncan. For some reason his whereabouts was on my mind for a lot of the race, even in the first five minutes. With all this stress about ceding myself properly I recognized that I was not enjoying the loamy turf underfoot and I looked up left to see a cascading waterfall that led into the creek I was crossing. Recognizing my new sense of calm and settled breathing, I put my head down again, but kept an eye out for the orange flagging tape stuck between the various vibrant mosses and downed trees. Rolling into my first decent I recognized a tightness in my quads and eased off. I immediately started to wonder about the climbs and decents that would come later. Could I handle them if I was already feeling this at mile 4? Becoming aware of this negative train of thought, I shouted out to the women in front of me, "fun downhill, huh?" She turned back and a terrific, easy-flowing conversation began as we yo-yoed back and forth to the top of Mt. Picket and down the logging road to the 11 mile aid station at Camp Moran. I knew in my mind the favor she had done for me in simply talking to me and allowing me to keep light and otherwise occupied from muscle tension and mental breakdown. Smooth as it was I continually looked over my shoulder for Coo. I knew he'd be there and likely had me in his sights without my knowing. I let it bother me and when I saw him coming into the 11 mile aid station my mind raced. The only thing to do was cheer him on and high five him. There was a 200 meter gap at this point and he would be doing all he could to close it up. Mindfully, I dropped my shoulders, eased my breathing, ate well and kept my pace so I would survive the remaining 20 miles.

Filled up on Nuun and pockets full of Guu, my brains knew Coo was just behind me and that he would try to catch up before or on the calf searing powerline climb. He later admitted he did. This climb could've ruined my race had I not been mindful of my reaction to Coo's presence. Shoulder check after shoulder check I had to tell myself to slow down. There were still two long descents to go and a killer climb up Mount Constitution. Up top, I sucked back a gel and off I went. I actually felt the relief I needed by running. Just knowing that helps a ton. And using language that is positive toward that helped to get moving again. I was realizing how easy the run was becoming as my attitude and spirit were positive. What really set this off was ironically the fart of another racer. We had such a laugh of it we couldn't help but feel great. That's not to say it didn't stink, but it lightened the mood and the laughter was brilliant. At that point the farter and I came upon the lake junction where several others had gone the wrong way and ended up being disqualified. The terrain here flattens out and this is what I trained for. Keeping that in mind, I cruised around the lake in great mental shape with a bit of a mantra for perpetual easy motion. Pace, Pace, Pace.

The lowest point in my race was the beginning of the Constitution climb. This was a survival section for me. My legs were dead weights, but moving, and my brain was looking for ways to be occupied. I tried to remember last year so I knew how far I had to go and at that point realized it would benefit more to engage in the place I was Running now. Once I started to look around again and stop thinking of all I still had to achieve, things fell into place.

At the 3:57 marker I was chowing down at the Constitution aid station (picture left) and heading back out again. The final 8 miles were a killer on the quads, as the descent back to Cascade Lake must have been 3 miles long, but I was totally present and aware of the thoughts that were making the run difficult. Over those last few miles I managed to get by 5 racers to only be passed by 1.

It was a tough 5:18 on some of the most perfect running and cycling trails in the Pacific Northwest. I was definitely more prepared this year as I shaved off 30 minutes from last years time. What you might have guessed from this report however, is that I had some kind of an epiphany regarding the thinking I do when I race. The most important thing to me was how much mental control I had over how I felt. The challenge is recognizing which thoughts are defeating and which thoughts are empowering. The easy thing to do is run until your sore and then survive. If we can recognize what triggers that mental awareness of soreness and suffering we should be able to think it away before it arrives. To some extent at least. Maybe this is exactly what a good mantra is for? To mantain positive thinking and more importantly force away negative thinking. As in yoga or meditation, being present is key.

Maybe my mantra is RUN NOW!

Orcas Island

2010-02-07T09:06:00.000-08:00

Camp Moran was a buzz with excitement
We set off around Mount Picket,
Up the Powerlines,
'round the Lake,
up Constitution,
Over the hills,
down the quad burning switchbacks,
and...
looped the longest mile back to camp

I aimed for 5:30, 18 minutes quicker than last year, and managed 5:18. It was hard, but I feel like I left it all out there. I'm quite happy with my race and I plan to write a longer report when I feel like sitting for longer.

Happily going for breakfast at the Tomohawk and doing nothing else at all.

ORCAS: 50K or 55K?

2010-01-31T19:07:00.000-08:00

It's been a year now since my first Orcas Island 50K and we're a week away from this years. Ward, Kev, Duncan, and I will be making our way across the border and into the San Juans on Friday evening, for some good food, some running movies, and a bit of pre-race chit chat. With visions of Mount Constitution in our heads, we'll fall asleep all snug in our sleeping bags upon the sweet vinyl beddings of Camp Moran.

Orcas was good to me last year and I was very happy with my 5:48 finish. Without a doubt I was in a world of hurt by the finish, but all in all I walked away feeling good about it. With volcano vistas in the back drop, new terrain to explore, and incredible people all around, how can one go wrong. Maybe by running 50K . . . in February. Considering the very, very snowy circumstances of last year however, I was thrilled. 2009's huge snowfall definitely put a twist on both training and racing. It wasn't impossible, but being one of those folks with a hate on for road running, I was fairly limited in the places I could turn over. I did what I could and on race day I ran happily over some of the greatest trails in the Pacific Northwest.

This year things have been a bit different. The weather gods have smiled down on the trail runners, while frowning on the Olympics. No snow however, means open trails and no excuses. I've put in my time, I know about the powerline climb at 13-ish miles, and I sincerely hope my work is evident. A few weeks back I worked through a calf area injury, but it seems to have been remedied by reluctantly resting, stretching, massage, and ice/cold bath therapy. If it stays at bay and all my training comes together, I am aiming to run closer to 5:30 over this 50 K course. Or is it 55K?

Race director, James Varner, seems to indicate the actual distance is closer to 55K. Of course I'm thrilled about that. It makes it my longest race distance and I know the course as being 50 K. It's not like another 5 K has been added. It's just all of a sudden longer. Either way this course is filled with big, sneaky climbs , fast loamy downhills, beautiful views, and a Lakeside finish area.

I'll be sure to report out this time next week. Until then, get out there and Run Now.

5 Peaks Trail Clinics by Salomons Flight Crew

2010-01-25T10:45:00.000-08:00

About a year ago I felt like the luckiest trail runner alive when I was chosen by Salomon to be part of the Flight Crew, a group of runners and adventure enthusiasts who are genuinely at the heart of the sports they engage in. Flight Crew members are not just a bunch of fast guys and gals, but individuals who promote what they enjoy by being involved in every facet of their sport. They might design courses, marshal races, cut up
fruit for aid stations, or mark and sweep courses. They also might just be those smiling faces cheering when you run or ride by. Some of us even promote products at events through our own personal experiences out there.

The bottom line is this - Flight Crew Athletes are passionate about what they do and positively share that passion with everyone around them. Each of us is truly involved in the whole sport!

In carrying forward this passion for trail running, I have embarked on my latest endeavor with fellow flight crew member Duncan Coo. As Salomon is heavily involved in the 5 Peaks Trails series it was a natural fit for us to create Flight Crew Trail Clinics, a series of clinics specifically geared toward the first three lower mainland 5 Peaks races: Golden Ears, SFU, and Mount Seymour.

Flight Crew Clinics are meant for beginning trail runners as well as those who simply want to improve their technique and perhaps improve on their racing times as well. Each clinic is a place for us Flight Crew members to share our knowledge as well as our passion for running in nature among good people.

Our first drop-in clinic is on March 20th at Lower Seymour Conservation Reserve. This first clinic addresses the major differences and similarities between road and trail. For for further details, click on Flight Crew Trail Clinics. If you have any specific questions please email us at flightcrewclinics@hotmail.com.

Watch this guy!

2010-01-16T14:24:00.000-08:00

If you're not watching already, check out Gary's progress. After 5 hours he leads, with Tracy Garneau of Vernon, a few short minutes behind.

Check the link.

Go Canada!

47 minutes, Baby!

2010-01-15T15:47:00.000-08:00

Once again I hit the trails. Kev and I did a great night run last night , 'round Rice Lake, out Circuit 8 and then down to Fisherman's. It was nice and slow, but gave me a chance to try out my new and hopefully improved soleus. It also gave Kev a chance to share his shin injury with his knee.

Regardless, it was great to get back out there after a week of pool running, massage, stretching, icing, and compression. It was pissing rain, but the headlamps guided us out safely and very happily.

I really can't thank Gary Robbins enough for his wisdom in taking care of this thing quickly. Sure, it may only have been a mild strain, but overuse injuries start somewhere.

That being said, Gary said something else to me that really got me thinking. He said he attributed being mostly injury free to his focus on running technique, rather than post-run recovery routines. Of course these two are not mutually exclusive as recovery is important, but to have to recover from less stress in the first place is sheer brilliance.

I found this short video produced by Newton that talks about running technique. Check it out. It's some simple stuff that we just need to be reminded of sometimes.

I Hate R.I.C.E.

2010-01-10T14:18:00.000-08:00

Some lower extremity pain has me resting, icing, compressing, and ...I'm not really elevating. Soleus I think. Dam snowshoeing! I've talked to Mr. 300Km week, and gotten some ideas to speed up recovery, but I'd love to open up the floor to everyone's special remedies.

I think it'll be an informative conversation for everyone to share their recovery and repair secrets. So...WHAT DO YOU DO?

Knackered

2010-01-03T17:29:00.000-08:00

You know those days when you have a long run and you're just beat at the end? Not just a bit tired, but absolutely trashed? That's me right now. Ran 4 hours 45 this morning all across the North Shore, including five switch backs up Mountain Highway at the three hour mark.
I came through the door famished and completely punched. After annihilating my cupboards I dove into a nice cold bath. Sitting there up to my waist in ice water I said to myself, and I knew it was myself because I recognized the voice, I said, "I'm knackered! Hey that reminds me, I should register for Knee Knacker". It was sort of like that. There was other dialogue too, but you get the gist.
About two hours later, all refueled and happy, I bought my $110 lottery ticket into Canada's Knarliest Ultra.

Fingers crossed and always ready to run.

Opinions Needed: What will be the best 2010 races?

2010-01-01T19:45:00.000-08:00

It's seventeen hours into the New Year and I have had a terrific day and an amazing sleep. Woke up on day one to coffee, a rainy drizzle, and the prospect of another X-country race: The Resolution Run in White Rock. I didn't break any records or win it outright, but I felt perfect. My splits were almost spot on and I was ticking over exactly as I should've been. I finished the 8k in 32:10 and dipped into another fine cup of coffee.

Now I'm home and I've spent some time looking at other people's blogs, viewing various web sites, listening to conversations, and just generally being made to feel like I too should be making some commitments for the upcoming year.

So I sit here trying to sort out just what I want to commit too.

Is it a commitment or a focus?
What's realistic?
What if I don't achieve it?
Will I be disappointed if I don't achieve it? Or will it be enough to have tried?

I don't know...

Maybe I should try to achieve it all as soon as possible and then I won't lose focus. Hell, Adam Campbell set his goal to get married and he's already done it. Congratulations by the way.

There it is...it hit me. From deep in my not-so-deep sub-conscious . . . Test of Metal registration has been open for two hours already and I haven't even thought twice about tackling the web site mayhem that is likely ensuing or already over. I'm totally into running and this is my year for some bigger, longer, and maybe faster, stuff. Last March I got a bit more serious about things and really mixed up my workouts. In fact, they became "workouts", not just a series of long runs with friends. It was variety and it was fun to run fast, like a kid. Still is.

Of course my first goal is Orcas Island 50, on the 6th of February. It's a beautiful course and I can definitely improve upon my previous 5:48. Without a doubt Gary Robbins is fast, but why is he beating me by over an hour? I need to close that gap to at least 59 minutes then I'll feel complete. You complete me, Gary.

What else have I been thinking about? The top event on my bucket list, and if I can pull together the entry cash, I'll definitely be at Trans Rockies in August. Outside of that one, anything can happen?

I guess my criteria are the following:
1.) run 3 or 4 50K trail races, including Orcas
2.) run at least one 50 miler (maybe a 100k)
3.) Visit some new terrain/new courses - I'd love to race in the Banff area or Calgary foothills.

To date I have no races planned for or registered for, other than Orcas. I would love your opinions and ideas on races. Maybe the ones below or perhaps others. I'm not against traveling, but I'd love to be able to drive from North Vancouver.

Diez Vistas (50k)
Knee Knacker (50k) ...again, and if I get in.
Stormy (5o miler)
Scorched Sole (50 miler)
Powder Face 42 (42 K)
White River (50 miler)
Trans Rockies (113 mile stage race)

Excited to hear what people think . . . or simply what your plans are for 2010.

Whatever your plans are, happy planning, and happy racing.

The Boy Who Can't Stop Running - The Passionate Eye | CBC News Network

2009-12-30T15:16:00.000-08:00

In light of my last blog regarding running like a kid, a friend of mine thought I would be interested in this story; the story of a four year-old marathoner from India. From the slums, he was "saved" and adopted by his coach. Is it a better life than begging in the slums? Most of us would say he wasn't "saved" at all. But is he better off running massive distances or being beaten by the peddler his mother sold him to. It's interesting that the Indian government cares so much about this type of abuse when daily domestic abuse continues without attracting anywhere near the same attention and concern. It certainly speaks to the power of the international media.

I still think it's important that we run like kids, but, as the Lazy Trail Runner brilliantly stated this morning, on a long run, "this is more like a kid running like an adult". Click below to read the story or watch the video. To watch the video click on "Obama's War". I'm not sure why, but that's where it is.

The Boy Who Can't Stop Running - The Passionate Eye | CBC News Network

Run Like a Kid

2009-12-13T10:39:00.000-08:00

As I came up the stairs onto Hyannis Drive I saw a table covered in food, a bucket filled with sponges and water, and whack of smiling, happy people, including one of my colleagues. I was nearing the finish of the 2007 Knee Knacker and I was feeling amazing. I had some food, hugged my colleague, had a chat with some of the best volunteers on the North Shore, and carried on to tackle the Seymour Grind. That year I finished the Knacker in my best time ever and I felt better than ever. Sure the training helped, but there was something else. I was happy.

Really, really, happy.

This past summer, I blogged about Chris McDougall's book, Born to Run, and I mentioned the idea of barefoot running. That's not what stands out from that book anymore. What does stand out however, is that so many successful (loaded word) runners are happy when they run and they are truly, and deeply, engaged with the people around them. They clearly love running and wouldn't give that experience up for anything. It is a way of life. I believe McDougall's example was of the Tarahumara of Copper Canyon, Mexico. While racing Leadville in 1993, they were described running up a hill late in the race upon which most other runners were brought to a slow walk. These guys were allegedly laughing and talking as they bounded to the top. I haven't run Leadville, but I can try to imagine what some of the runners went through to survive that one hill.

Why do we runners run? Everytime I visit my mom in Kelowna I take the opportunity to get out and run a little in the Okanagan. She always asks me why I run and will inevitably tell me about some suffering sap she had seen the week prior, going down the road looking like hell. She tells me how miserable this guy looked and she cannot figure out why he, and so many others, are out there. I never have an answer for her, but I suppose it's because they want to. Maybe they have a health goal, or their doctor told them to. Or maybe it's because they can and they really enjoy running.

Remember running as a kid? You'd rip across the grass in bare feet, leap through a sprinkler, and turn around and come back. Or sprinting into the waves at the beach. You weren't going anywhere but in circles, and it was fun. Just fun. Everyone knew who was the fastest kid in the class, but it didn't matter, we all still ran. This way, that way, up, down, wherever. I vividly remember going to the water slides and running up those hills to the top for 5 or 6 hours straight. It was fun for every kid, and everyone could do it. That is until we were graded on running. Remember the 12 minute run? Of course I loved it. It was easy marks, but I know heaps of kids who hated it, including my sister. Running became a job for them. They were being forced to run for a grade and most of them only ran as far as was necessary to get a C+ or a pass.

After a long run yesterday I sat on my couch feeling great. I'd run for just less than four hours and all in all, it felt pretty good. Sure, I was tight in a few spots, but I really had a good time and I kept my mind on smiling throughout the run. You can imagine how stupid it looked, me smiling away in the woods, but the parts where I was super mindful of being happy with that moment, were the spots where I really flew. (Now you know why I took off up Old Buck and Good Samaritan, Mr. Coo.) In that same light, not a person goes by on the trail that I don't say hello to. It makes me feel good and off I go down the trail.

Try it sometime, I dare ya. Put a huge smile on your face and let it fly down the trail, like when you were a kid running through a sprinkler. I saw a sign today, in Starbucks of all places, that said, "I wish grown ups could remember what it was like to be a kid". Be a kid!

The Cinnamon Bunner Shaw 10k

2009-12-06T18:43:00.000-08:00

He's back. The "not-so -Lazy Trail runner" has redeemed his title as a runner rather than a wine and tequila connoisseur.

It was an ideal Vancouver winter day. The skies were clear, the earth was frozen, and hundreds of eager runners dawned their spikes, road shoes, clogs, or whatever it was they had, and came down to the 26th annual Gunner Shaw 10k, at Jericho Beach. With Tran media services out on the course, I knew I
must look my best. Sporting Salomon's Exo II compression tights, I wanted to be fast, but not so fast that the wheels came off this running bus in the first of two 5k loops.
Traffic was heavy out of the start and I found myself dodging tree branches, people's high kicks, and the odd lump of frozen dog log. I couldn't see Coo or Letchford anywhere, but I ran my pace and felt great. About 2k in I spotted the Lazy Trail runner. He was cruising at my two o'clock and I aimed to reel him in. We both slowed for the beach section and only I knew we were running together. It's amazing how close we are in gait and pace, but I figured if he saw me he'd spook and bolt. I ran just off his left shoulder until he heard me. He looked to his right as he cornered downhill toward the beaver pond and with an overextended, giraffe-like neck, he saw me. He called me a name of some sort and took off down the hill. I followed suit and managed to ride about 20 meters back throughout the entire first lap, through a 19 minute 5k split , and half way through the second lap. With about 2k to go, I rolled past Tran Media Services, made the short loop up hill to 4th, and forced out a high five for the very comfortable Kev. Still about 200 meters out in front of me, and laying down the law, was Coo. My pursuit wasn't enough. Before the end I caught him slightly, but was still 20 or so seconds back. With the taste of iron in my mouth, I doubled back to the start of the finish chute and saw Kev rolling it in with some serious juice left in the legs.

It was a perfect cross country day. Blue sky, cold air, and fairly dry terrain, other than the mandatory stink hole they made us leap through. The best part of it all was sitting in Grounds for Coffee after the race, with achy legs, a fat cinnamon bun topped with cream cheese icing, and a large dark roast. It didn't seem to matter that our stink covered shoes were rotting in the back of my Subaru.

Puke Skywalker: Aldergrove Jedi

2009-11-22T14:42:00.000-08:00

A short time ago, in a not so far away municipality, a 7.7 K cross country race was held. It took place in the Aldergrove Lake System and the North Shore feud continued between the Lazy Trail Runner and myself.
He and a handful of other speedsters had beaten me into the ground back on Remembrance day and today was my chance at redemption. I wasn't certain the chances were great until he called me this morning and told me about his poor decision making the night before. Rolling home at 2:30 a.m. after mixing reds, whites, and te-kill-ya is never a good idea, especially as a pre-race meal. And just when I was feeling more and more certain I would take back my title, I became positive. I was positive because the young and fast, Mr. Coo was hanging out of my car puking all over the shoulder at the Gilmore on ramp. As I laughed my ass off and gave a few arm pumps we continued on toward Aldergrove to race. I've got to hand it to Puke Skywalker, he registered and really showed up. He carried his vampire-pale skin around the course four times and was only 2 minutes behind me. An incredible effort with no more puke.

The course was cool. About 75 runners looped a soaking wet and rolling course four times. It began going across the grass, which was under about 3cm of water, across a muddy side hill, up a steep climb, and around the old lake bed. The second half cruised downhill passed the lake and into the forest for another climb. The decent from that climb contoured back across to the start line where the next lap began.

All in all I ran a fairly steady pace, which was the idea, as we were running this as a tempo type run. The first lap may have been slightly quick, but the remaining three were excellent splits. I'm not sure how I stacked up against the other speedsters out there, but my finish was 31:20, two minutes in front of the Lazy Trail Runner.

(Aldergrove Lake Park)

The invite is open for the next run at Jericho. It's the Gunner Shaw Memorial on December 5th, coach Green's birthday. Please join us. Maybe you'll even catch a glimpse of the Aldergrove Jedi, Puke Skywalker.

(Me and the Lazy Trail Runner after the Aldergrove Ramble)

The Quest for Another Gear

2009-11-18T16:21:00.000-08:00

As some of you may know, I have been working at getting a bit faster. Unfortunately, it takes more than just great Salomon gear to make that happen. I wish I could say it was all in the Speed Cross 2 and the 3/4 length Exo compression tights, but it's not. I'm working toward bettering my Orcas 50K time in February so along the way I thought I'd run some 8k to 10k cross country. The last one, on Remembrance Day, was hell. This coming Sunday I hope for things to go better at the Aldergrove Ramble, in Aldergrove Lake Park. Following that, I'll try out the Gunner Shaw 10k at Jericho. I heard you run through sand at that one. Sounds like fun, the beach in winter I mean.

The way I see it, these races are just long tempo runs of about 30 to 45 minutes. I can only hope they make me a bit faster. If nothing else they provide me with a couple more opportunties to take down fellow Flight Crew member, Duncan Coo.

Wish me luck finding that next gear this Sunday, or perhaps consider joining us. The entry is only $10 and the start time is at a totally reasonable 11:00am.

I'll Remember Today For Sure

2009-11-11T16:40:00.000-08:00

I never knew 8 k could be so difficult. Following a trumpeting of the Last Post and a few blasts of the Nine O'clock Gun we were off. A pack of about a hundred runners set off across the grass at Brockton Oval, in Stanley Park. I made light of the situation with a few jokes and quickly learned there was no time for that kind of banter. Hey, the best runs I've ever had were full of smiles and jokes, so why not this one? This one was serious. I think I was among some real road running talent. Heads down and go. So I joined in and the lungs began to burn. I had that blood in the mouth taste by the time we hit Lumberman's Arch and I knew this was going to be trouble. I kept my sights on the runners in front of me, got missile lock, and couldn't do anything about it. I held my position to only be passed by one runner and was finally pummeled by the Lazy Trail Runner. I ran 30:20 and finished 11th. Not bad for my first XC. We'll see what happens in a couple weeks.

(This is me finishing in a world of hurt)
Photo: Courtesy of Linda Tran Media Services

Although I was in lung searing survival mode for almost six of the 8k, I am looking forward to the Aldergrove Ramble on November 22nd. I want redemption over Coo and the workout is amazing.

As well, I've come to realize Stanley Park as an incredible place to run and walk and explore.

The Monster Mash

2009-10-30T15:32:00.000-07:00

Forgive me bloggers, for I have sinned. It's been five days since my last blogging. Since Hallow's Eve Half, I've had several runs and the legs are coming back quickly. Much more quickly than I had expected they might. I was even out doing some speed stuff with Duncan last night under direction of the headlamp. It's night run season again and I'm okay with that.

Anyway, I was quite happy with last Sunday's race. After a week of easy and light running, proper nutrition, and one of Lesley White's remarkably revitalizing massages , I was prepared to race. And race I did. As you know from my previous short blog, I ran almost 5 minutes faster than last year and felt incredible.

At 9:00am, a hundred or so of us toed the line at Jaycee House and took off to the rhythms of Monster Mash. It was a real Halloween experience. The scariest part was how Coo took off and was a solid 400 meters ahead of me going into Diamond Trail. I was shocked to see him go out so quickly and I knew I couldn't let him get too far ahead. I also couldn't run right on his tail or he'd be spooked and bolt. Not that I've ever been hunting, but I guess that's what it might be like. As my new Speed Cross 2 made the decent into Lynn Creek down a steep technical section I knew he would look back to see where I was so I got right up behind him and ran on his left. He had no idea I was there. Four of us bounded down the trail: Myself, Simon P., one super tall dude, and Coo. It was faster than I cared to be going, but I couldn't let Coo go. I rode his ass until the first climb and then made some wise-ass comment while I went by. We ran together for about 10 minutes and into Varley trail, but it wasn't long before we were too far apart to chat. We'd have been yelling and that would just be weird. At the Headwaters parking lot I nabbed a bottle and a well deserved Vanilla Bean Power Gel from my best girl. In need of some liquid, I hoovered back some Nuun mixed with Chia seeds and made a move up the steep climb to Mountain Highway. Again, I was moving quite quickly, but Simon ran with me step for step. Just before turning up Mountain Highway I squeezed off my gel and entered into some turn over up to Griffin Trail, where the fun began. I ripped it down the switchbacks of Griffin and Snakes and Ladders to come out at the headwaters and find Coo behind me again. He really must have hammered it. As I had finished my bottle and gel, I tossed it to Lara and took another gel with me. I figured that would get me through the race.
I knew that I had been tailing the top woman, Katrina Driver, since the start, but I hadn't seen her until this point. Two years ago I'd seen her fly by me on this section like I was sitting in a lawn chair and that's when I knew I needed to work on speed. I wasn't going to let her go this time and she made me work for it all the way to the uphill climb on the half Lynn Loop. I needed more power to get by her and my legs were doing all they could do so I bit the top off my final gel and slurped it back. That down the hatch and all I had to do was finish this thing. It was all downhill from here and just my style, rooty and technical downhill. Coming through the Gazebo my Lara told me I was in 3rd place and I was shocked. I had no previous clue where I stood at that point. I ran straight through the Mountain Madness aid station and followed Simon, Katrina, and Orange shirt guy, who I'd never seen before, down the canyon to what we call girl hill (the ascent out of Lynn Canyon to Diamond Trail). I slipped past Katrina on the uphill and I knew that wasn't the last of her. Simon and I weaved our way through the freshly cut trail and I looked back to see where Katrina was. I couldn't see her, but Simon must've read my mind because he said, "she's still back there". I knew he was right and stayed the course. Out onto Lilloet Road and the pitter patter of fast feet came up behind about mid-way through the cemetery. She was 250 meters ahead of me in no time at all, and Simon had pulled away too. I gave chase and reeled them in, but couldn't get to them before the end.

I had a great run with Simon, but I think I owe some of it to Katrina. Every time I saw her I was reminded to keep light and quick. If you've seen her run you know what I mean.

As well as running with great people I'm sure I was prepared in terms of nutrition and training. I've worked hard at getting quicker this year and thanks to Phil Green, who was first place for 40-49's in the 10k, I've begun to get there. In fact, since I got back from China I've had some incredible training partners. The Lazy Trail Runner, who is single, loves coffee dates, and has huge quads, and Kev and Linda, who have come so far since last year. They both beat last years times and Kev even rolled under two hours. So cool guys! And thanks.

That's all for now. I'm off to run the middle 30 k of the Chuckanut 50 this weekend. I'm happy to leave out the hell that it is the first and last 10k.

12 Seconds Shy

2009-10-26T20:02:00.000-07:00

It almost happened. I bettered my own time by four and a half minutes, and was so happy about it, but still missed Doyle's Challenge by 12 seconds. Regardless, the race was amazing. Ate well, ran well, felt amazing. The rain stayed away and I ate bacon afterward. I'll tell the full story in a couple days but for now, thanks to Pete Watson (Race Director) and all the volunteers out there. It was so cool seeing all the costumes and being encouraged. Thank you for taking the time.

Also, Kev and Linda, it paid off you two. You both improved and even managed one sub-two hour finish. Next stop, Orcas 5oK on February 6th. Think about it.

P.S. The Speed Cross 2 really came through. Thanks, JP.

Will Run for Beer

2009-10-21T19:52:00.000-07:00

Since last year's Hallow's Half Marathon I have been seeking vengeance and redemption for my shotty performance. I felt slow and heavy and watched everyone I know walk away from me. It was pretty much survival from the start line. You know those runs you do that you just wish you hadn't started? One of these happened to me on race day.

I still ran an acceptable 1:5o, but the Lazy Trail Runner ran 1:48, "Lungs" Welbourne ran 1:46ish and Doyle ran 1:45.

These past few weeks I've been working hard on things and I hoped to serve up some whoop-ass this Sunday morning. Lungs has decided to focus on Cyclocross, in which he's incredible, and Doyle is off saying Hola to the Southern side of the equator. It's Coo against Craik I figured, but in his place, Mr. Doyle has offered up six cold and frosty bottles of fun for the runner that takes down his blistering 1:45:55.

I've been running with the Lazy Trail Runner a fair bit and he's poised to take down Doyle's time. For him that's only three minutes to work off. I'll have to shave off nearly 6 minutes and in racing a half marathon that feels like a fair bit of time.

All the best to the Lazy Trail Runner and my two neighbours (across the alley) that have kept solid with the workouts. Go kill it!

Falling Down for Hallow's Eve Half Marathon

2009-10-11T17:25:00.000-07:00

No, I haven't fallen down! Not recently anyhow. I'm just in awe of the fall colours and beautiful runs. Blue sky, crisp mornings, crackling, orange and yellow leaves, and frost on bridges. There's nothing better than sleeping under warm sheets when the air is cool around you. When you step out of bed it's only for a coffee and a run.

Nine of us grouped up this morning for the first of two Hallow's Eve Half Marathon orientation runs. We met at Jaycee House for 8:30 am to be ditched by Pete Watson. Apparently it was too cold for Mr. Watson and he was n't willing to strip off his puffy blue jacket and entertain us over the next 15 kilometers. Heart-ache aside, the nine of us got over it and set off up through the cemetery and into the forest. After bounding through the rooty and windy forest start, we linked up with Baden Powell and dropped into Lynn Canyon to begin the long climb up to the first switch back of Mountain Highway. This course, although gorgeous with coloured leaves and fun technical trail, is basically a long climb up, and then a long, fast run down. The best parts being off Mountain Highway on Griffin and Snakes and Ladders. People really get flying down there and a shoe with solid grip, and lugs, like Salomon's Speed C ross 2, is a must.

Our group, quasi-led by Duncan and me, cruised easy up the many staircases, had some riveting conversation on topics such as Obama's recent Nobel Peace Prize, and enjoyed the morning. We ran most of the race course ,aside from short Lynn Loop, a six kilometer section of turn over, a steep climb, and more sketchy, fast downhill.

It was a perfect fall running morning on the Shore and thanks to everyone who came out. I hope you're all planning on running the race on October 25th. That goes to anyone who might be reading this. If you're looking for an end of season race with a bunch of costumed freaks, come on out. It's 21k and quite a competitive field. Check out Hallow's Eve Half Marathon and hopefully we'll see you out there.