2013 - A YEAR IN REVIEW FOR THE RUNNING DUDE

Hello everybody. I wanted to thank everybody who took the time to visit my blog over the 2013 season to see how I was doing or learn more about the courses - perhaps with the intention of trying them yourselves in 2014. There were a wide variety of events, distances and types of races which really tested an individuals strengths and weaknesses. I certainly got spanked on a few but that is how we learn and I do mean to come back and address those failures - as I was able to address some of the failures of 2012.

2013 Race Results and Comments

RACE 1 - PICK YOUR POISON 50KM - April 27 2013
Link:  [link]

Finishing Time: 5:34:53
Lap 1:   1:12:03           Lap 2: 1:28:36            Lap 3: 1:21:40              Lap 4: 1:32:34

Position: 24th of 88
Link to my Blog: [link]

Comments: First race of season. Hip caused big problems and I lost up to 20-25 minutes due to it. Fitness reasonable but needed to have done more hill training. Would hope to manage 5 hours or close to next time if it goes well. 
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RACE 2 - SULPHUR SPRINGS TRAIL RUN - 50 MILES - May 25 2013
Link:  [link]

Finishing Time: 8:57:40
Lap 1:   1:55:17           Lap 2: 1:56:16            Lap 3: 2:29:20            Lap 4: 2:36:48

Position: 19th of 79
Link to my Blog: [link]

Comments: First successful 50 miler. DNF'd at Sulphur Springs in 2012. Perfect temperature and weather. Pacing much better but don't have the endurance to keep it up. If fitness better I believe could reasonably go sub 8 hours on a good day but aiming to do the 100 miler next at this course.
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RACE 3 - KINGSTON SELF TRANSCENDENCE 6 HOUR RACE - June 8 2013
Link:  [link]

Finishing Distance: 60.04 km

Position: 16th of 55
Link to my Blog: [link]

Comments: Good first 2.5 hours but faded from tiredness and also much walking due to what felt at the time like a possible stress fracture in foot. Made my pre-race predictions but certainly felt like I should have been able to do close to another 8km in that time. Will definitely do again to try to improve on. Weather was reasonable.
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RACE 4 - NIAGARA ULTRA 50KM - June 22 2013
Link:  [link]

Finishing Time: 5:01:42

Position: 34th of 154
Link to my Blog: [link]

Comments: Disappointed. Very warm and fell apart quickly. In 2012 completed in 4:08 and even then walked about 3 miles - this time almost an hour slower! Got salt intake wrong and got severe cramping which cost me at least 15 minutes. Could do sub 4 hours with right fitness and good conditions but next year is 100km race there (out and back 2x) which I think would be dreadful to have to go out again, but would be good ultra training for 100 miles and get good points for the series. I may end up doing the 100km rather than the 50km again.
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RACE 5 - CREEMORE 50KM - July 6 2013
Link:  [link]

Finishing Time: 6:19:59

Position: 41st of 98
Link to my Blog: [link]

Comments: Freaking hot! Very long exposed sections of road where it is scorching. Got lost for about 5-10 minutes at start/finish after first lap. Very hilly and allot of it is gravel roads. Working on hill training would enable me to slowly run up the hills rather than walking and not fall apart. Not my favorite race and may miss it next year depending on my seasonal goals. Very bad finishing time.
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RACE 6 - LIMBERLOST 56KM - July 13 2013
Link:  [link]

Finishing Time: DNF
Lap 1:   1:38:22           Lap 2: 1:58:01            Lap 3: 2:47:04            Lap 4: DNF

Position: DNF
Link to my Blog: [link]

Comments: My most disappointing result of 2013. I DNF'd at this race in 2012, again after 3 laps, and wanted to finish it this time. Something about this course just beats the hell out of me. I can't get into a rhythm with all the twists and turns and the spongy surface which feels lovely to start seems to zap my energy. Hot but nothing like 2012 and flies annoying once you slow. Beautiful course though and most in tree cover.
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RACE 7 - DIRTY GIRLS 48 HOUR ULTRA - August 8 2013
Link:  [link]

Finishing Distance: 100 miles 

Position: 10th of 23
Link to my Blog: [link]

Comments: My first 100 miles in timed race. Had almost 14 hours left to continue if I'd wanted but was very happy with this race and the result. 5 mile looped course with a few reasonable hills which add up when you are tired. Mostly covered forest so cooler slightly which suits me. First experience running at night with headlight. Make no mistake, I was exhausted, but felt I could definitely get to 200km or more by pushing it next time now I know what it is like. Weather was excellent. Slept for about 2.5-3.0 hours.
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RACE 8 - IROQUOIA TRAIL TEST 34KM - August 17 2013
Link:  [link]

Finishing Time: 3:44:27
Lap 1:   1:10:56           Lap 2: 1:17:39            Lap 3: 1:15:53

Position: 32nd of 80
Link to my Blog: [link]

Comments: Still tired after only 7 days after 100 miler but result was reasonable. Mostly tree covered and nice day if a bit warm - the rugged Canadian shield comes into play here and very technical footing slows me allot. I would do this course again but probably not next year. Having a shorter race start when I was starting lap 2 helped me not give up and try to keep up with some of them for periods and manage a faster 3rd lap which is unusual for me.
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RACE 9 - HALIBURTON FOREST 100 MILE - September 7 2013
Link:  [link]

Finishing Time: DNF
Lap 1:   11:55:36           Lap 2: DNF

Position: DNF
Link to my Blog: [link]

Comments: My second DNF of the season and first attempt at 100 mile race rather than timed race. Just didn't have the fitness and tired from the prior races. Found the course tough and was beat up after the first lap. Perfect conditions and beautiful course but definitely not easy. Sulphur Springs easier course to do a first 100 miles.
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RACE 10 - OTTAWA 24 HOUR SELF-TRANSCENDENCE - September 25 2013
Link:  [link]

Finishing Distance: 51 miles

Position: 33 of 36
Link to my Blog: [link]

Comments: Expected allot more of myself in this one and quit after 12:5 hours. Very large blister on sole of one foot and really aching feet from track. Went out too quickly and completely ran out of steam. Not happy and know can improve on that. Should have been 80-90 miles. Might do in 2014 depending on what races have planned.
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RACE 11 - VULTURE BAIT 50KM - October 19 2013
Link:  [link]

Finishing Time: 5:02:51

Position: 22nd of 56
Link to my Blog: [link]

Comments: Enjoyed this course. Temperature was excellent and enjoyable for first lap but then got rainy and miserable and course got wet. Course suits my running style. Hard packed single track with slight elevation changes and reasonable footing. Very pretty with leaf cover and the lake within site often. Would definitely do this again and would hope on a good day for 4:45.

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Summary and Looking to 2014

I did all but one of the 12 OUS races this year (Off-the-Grid) and managed to place 3rd overall male for 40-49 age group with Jack Kilislian taking 2nd and Steven Parke taking first place in our age group. Gino de Carlo won the overall series doing all 12 races and finishing in some very good times.

For my first real foray into ultra running and jumping in with both feet so to speak, I'm reasonably happy with my success. I have weaknesses to be sure and learned some of those lessons the hard way. I tend to go out far too quickly and I may purchase a GPS watch which will give me a better idea of pacing. 

I was having very good training mileage in the winter with 70-90 miles weeks and then my hip started hurting and this caused a big reduction in training and caused problems in the first race badly and then I managed the pain with Voltaren gel after MRI showed that I have mild arthritis there (damn I feel sorry for people with severe arthritis!). 

Running ultras back to back every second or third week really affected my speed and I felt I was in worse shape near the end of the season and pretty beat up. For me personally I tend to require 4-5 days off after a hard race and then do a light 10km run and then a 1/2 marathon which gets me ready for the next ultra but this format does not improve anything. The only solution I can see would be to run fewer races and possibly target a few big ones and to have a much higher level of training going into the season.

My speed is good but I need to be able to maintain it throughout the season and also not blow up and fall apart over the laps. To accomplish this I need to do more long runs during the off-season, doing at least a marathon in training once every week or two weeks and building to 30-40 miles.

The BIG thing I need to work on as well as pacing is hill training. I need to do more outside during the winter and indoors on the treadmill incorporate some solid 5-10 degree running sessions. If I can stay injury free this will help tremendously.

I also intend to do cross training this winter and incorporate cycling, step and weights and core training and stretching. 

I find I always throw up at about the same time in most races - around 4 hours and if it is a longer one of 50 miles or longer would expect to have problems a few times. I've tried salt tablets and Perpetuem this year with not much better success than 2012. I gave up the Endurolyte because I think it was making things worse. I did find that Dulce (seaweed) really helped in Ottawa and will try to get some for next season.

My physiology is much better adapted to cooler running but the season is predominantly during the height of summer. I'll have to try to train outdoors more to get used to this.

I would like to do at least one big US race next year if possible and choose to do some of the OUS races. I have taken a month long rest from running after the last race to rest my hip and try to help the Achilles and heel issues and will start back slowly today. 

I have not yet entered but would like to enter the winter Beast of Burden 100 mile which is mid January in Lockport, USA. I don't know if I'll be ready for it then but it is very close to me. While I say cold weather running is more my forte, I don't think I'll be very effective when I'm exhausted and cold with 40 miles ahead - in a blizzard with a foot of snow under me but I think having a 100 miler to train for will keep me motivated and perhaps be good for the Sulphur Springs 100 miler which will be my next 100 in May.

Thank you for following my races over 2013 and I hope your training goes well wherever in the world you are. Since I started my blog I've had 2,300 hits which is pretty neato. Thank you again and happy running! See you in 2014! ! !

Alex