2014 - NIAGARA 100KM - RACE REPORT

Hello again my friends. Thank you for visiting my running blog. Another weekend and another race in the bag. This one was the 100km race in Niagara-On-The-Lake although other distances were on offer including a 1/2 marathon, marathon and 50km. 

The Course

Think Niagara Falls. The water cascades over the falls and churns it's way along the Niagara River and then empties into Lake Ontario about 25km distant. The little Town of Niagara-On-The-Lake (or NOTL as locals call it) is nestled where Lake Ontario greets the Niagara River and our race start is about 1km from Fort George at the Kinsmen Scout Hall situated on the Commons. You can certainly read any of my past race reports to get the intimate details of the course but suffice it to say that it is completely paved footpath or road so not the kind of race to do if you want trail running. However, it is a beautiful course in it's own right and how many races take you to one of the Natural Wonders of the World? (if you are doing the 50km or 100km races - the marathon falls short by about 5km). 

The first 10.5-11km are almost flat but then you get a cheeky climb up the escarpment, passing by the ever watchful Brock and his monument. Now you are quite high up and take a left turn along the footpath and follow it by the floral clock before passing the hydro-electric station. It is very exposed with a magnificent view deep into the gorge where seagulls frolic below you and on some days eagles soar in the air currents. From 17-18km you are running flat with the golf course on your right. At the 18km point is a short climb which takes you to a left turn which takes you past a tourist helicopter pad and The Great Wolf Lodge and then to the Gorge cable-car crossing. It was quite peaceful to this point but after this from about 20km you are starting quite a few rolling climbs and descents as you come into Niagara Falls proper. 

Finally the last decent with 2km to go greets you before the turn-around point - it's now the beginning of something new with the hustle and bustle of hoards of tourists. On the 50km, because of the early start, it's possible to get in and out of Dodge before noon but my first experience of running this 100km race in Niagara means that, by 2-3pm, the area that was relatively navigable the first time around, becomes a minefield of human bodies (you call them tourists - I call them a pain in the ass) who seemed completely blind to my neon green shirt hurtling towards them at 4kph (hey, I was tired by then, sheesh). 

Race Day Minus One

Ok, so let's backtrack to the day before and lead up to my race. I met up at lunch with Jack Kilislian, a fellow Ontario Ultra runner who I've seen now in many races. Jack is a talented runner and has made it 2014's mission to race all 14 OUS races. He's off to a very good start and I'll be rooting for him through the series. We watched one of the World Cup matches at The Irish Harp pub in downtown Niagara and talked about ultra running and then I headed home to pack my kit. Along the way I got some chips, seaweed and more keniso-tape for my Achilles issues.

The weather forecast looked perfect for me, cool with some cloud cover with some sunny breaks. I was happy. Every other Niagara 50km I've entered in the previous 3 years has always been hot. I got my kit together and the only change in my wardrobe on the day was going to be a long sleeve thin mesh shirt to keep the sun at bay. Bright neon, I found it winking at me from the bottom of the drawer and knew we were meant to be together for 100km at least. I failed to post this blog post before race day so I can't offer you any race day predictions but the plan was to go out slow, and try for roughly even 6:30 minute km splits. I had my Garmin 620 watch and set it to warn me every 20 minutes to take water or gels and do lap splits for each 5km. Great idea and all went well until the final 25km return trip when I started getting low battery warnings. Guess where it finally stopped working? 15 seconds from the finish line - so I lost ALL my data. Damn!

Race Morning

My sleep was pretty good and I woke before my alarm clock. A quick bowl of cereal and banana, a poo or two and I was out the door ready for my tiring 10 minute drive to the start. I parked beside Hans Meier and got my stuff together. Ultra friends arrived and I said hello to Richard Takata and met Jack's wife, chatted to Hans and got my bib and ultra cool blue hooded fleece. I congratulated Henri, the race organiser, on his recent marriage to Diane who is race organiser of Dirty Girls and Laura Secord races (without them we would not have so many great ultra races in Ontario) and then chilled in the back of my car so pre-race nerves would not overwhelm me. I had my lucky charm in my handheld which I take to all my races and applied body glide liberally before heading out to the start.

We got quick instructions and the 50 100km runners took their mark, set, and off we went. I settled into a slow pace and made a habit of checking my watch quite regularly and while 6:30 was the target/km I was finding I was doing closer to 5:45-5:50 early on which I was not worried about. I ended up beside Ibrahim Asghar, one of two brothers whom I finished the last parts of the 100km Laura Secord race with back in April. It was nice to learn about his roots in Dubai and his brothers and life in Dubai and we were quite comfortable chatting and getting a good rhythm going.

Workman Confrontation

At 10.5km you take a sharp left turn down a road which crosses a bridge with a ravine and it was closed to traffic - ALL traffic. Amazingly, there was a work crew there at 7am and they were NOT happy to see runners. About 5 runners had turned back up the road towards us and we started walking back up the road to the intersection. I knew the route always went down the hill and the markers said so also. I knew we could take the left road and it would eventually lead us up to where we needed to go but I thought I'd seen some of the faster runners get by so I turned back and passed the barricades only to come face to face - literally - and chest to chest - with a very irate workman supervisor who told me I couldn't come through, etc. etc. and I very politely told him that he didn't need to worry about stopping me, but the next several hundred runners might be more of a problem.  I smiled and slipped by him and carried on and got the disapproving look of several of his colleagues and then we began running again. I knew that by the time we returned the race organizers would have sorted something out and they did and we had to take the long way back. Oh well.

Getting to the hydroelectric station I lost my running partner and gained a new one, Paul Chenery. I met Paul 2 years ago at the Limberlost run and last year he represented Canada in the Worlds. He is no slouch and has run most of the OUS races and him and I ran together the entire way out and back so I learned more about him also. We then ran into Jack Kilislian who almost always runs shirtless and he was employing a 5/1 run/walk strategy so we fell into that for awhile with him which felt kind of nice although those 5 minutes seemed longer and the 1 minutes seemed to shrink each time we did it. 

Niagara Falls the first time around was quite pleasant with fewer tourists and we got to the turn-around and I grabbed a ham/cheese and avocado wrap which I ate half and gave 1/2 to Paul. Some time on the return journey we lost sight of Jack while he went for a pit stop and we carried on. We came across many runners now in the shorter races and had been passed by a few of the leaders in the 50km race. It was nice to encourage the other runners and be buoyed by their enthusiasm also. Unfortunately Paul told me that it was likely he was going to stop after 50km so his wife would not have to wait another 6 hours. I tried not to think about heading off for another loop but how I felt and while I was tired, our pace had been relatively reasonable and we passed the start/finish in a time of 4:59:31 which was pretty darn good I thought. I've run the 50km 3 previous years and my times there have been 5:11, 4:07 and 5:01 (and no, I didn't take a car in that middle year!). Now you see what hot weather running does to my times.

I grabbed another wrap and walked away, eating it slowly, although I didn't find the wrap very palatable by that point and only had half. I just wanted to not have to face the clapping and cheers of other runners coming in who were done. About 1.2km from the start I came across Kimberley Van Delst who looked strong and gave me a big smile and I cheered her to kick ass to the finish line that was well within her sights.

A number of runners returning were impressed I was going out to do the same thing again, knowing how they felt. I knew what they meant also. I was at the finish line of the Niagara ultra 2 years ago, cheering fellow runners in, and saw these poor bastards going out to complete another 50km and I said, nooooo, I'll never do that here. I could not stand the thought of turning around to do it again. My reasoning to do the 100km this year was to get a good long training run in before Eastern States 100. Now, 100km pavement isn't the same as 100 miles of trails or mega climbs but 62 miles is 62 miles, right? I wanted to see if my Bruce Trail training runs over the past month have helped my fitness at all. I think they have and while the 62 miles hurt, I have been in 50km races and hurt far worse. 

Carrying on with the race I tried to concentrate on the km markings, one at a time. Not think about the distance left, only about the next 5km aid station. About 10km along I had my first stomach upset and threw up allot which is never pleasant but made me feel a bit better once it was over. I kept trying to manage my salt and water intake and had managed one pee in about 5 hours. As I mentioned earlier, the second time into Niagara Falls was not fun with all the tourists and I was never happier to leave the hoards behind. Those rolling hills were no fun and Jack at this point passed me along with another woman and I had them in my sights for several more km and then they were no more. Now there were only the runners ahead and behind with no more that would be passing by so I was now conscious about not letting anybody pass me. I don't look back but I knew I was slowing and I was taking walking breaks each km. 

I was starting to hurt but my mantra this time was to say out loud that 'everybody else is hurting also so just shut up and get on with it!' That seemed to do the trick and then I'd look ahead and visualize the next place I would allow myself to walk again.  I'd always try to extend it that much further when I got to that point. It didn't always work but it helped.

Before I knew it I was at the 10km aid station and then 5 and I knew the finish line was a tangible thing. It felt strange passing by tourists enjoying their picnics on a lovely day, to them probably looking slightly crazed and them wondering why. Or maybe we never even entered their consciousness and they were just focused on their families and the smell of cooking food from their bar-b-ques. Bastards!

There is a street crossing with 1 mile to go and at that point I took a look back and thankfully there was not a sole to be seen and I knew I would not be passed. 1km mark, into the open field, a bench on the right, tall grass, large trees providing shade, a tiny concrete bridge, a row of trees lining the footpath, pink flags marking the route, a big puddle to cross and then a sharp left and a final sharp right onto the grass, the final 100 meters to the finish mat. Pick up the pace but just a bit - savoir those last few seconds, the claps of those that are left by now, the claps of your fellow runners that have experienced everything you have and done it quicker; Steven Parke and Jack Kilislian. Cross that line and get that medal and ribbon around your neck and put your hands on your knees and thank goodness it's all over and that you are here after 10 hours and 32 minutes.

That's right, 10 hours 32 minutes, enough for 9th place of 39 starters. My first lap was 4:59:31 and my second was 5:33:02. For me that is very consistent pacing and it surprised me (6:20/km). I'm very happy with my result.

I then hobbled over to Steven and Jack and hugged them both and congratulated them and then we cheered in the following runner 10 minutes later, Charles Smith. I'd seen him last year at the Ottawa 24 hour race. I wasn't feeling too swell and decided to go into the Hall to sit down and massage my legs. This is usually what happens. I have no appetite for about 20 minutes and then try to get something into me but while I was told fresh pizza had just arrived I couldn't seem to work myself up to eating anything and then had to go outside and dry heave about 8 times which was very unpleasant.

I was starting to shiver and decided to forget about the pizza and drive the 10 minutes home for a long hot shower and an Advil followed by the 2 hour throbbing, intense pain that follows. You know that feeling, don't you? Until the Advil or whatever takes the edge off. Still with a very unsettled stomach I did manage to eat two pizza slices and then went to bed. 2:30am I was having a really bad time with my stomach on the verge of revolt and this time I tried to shut it up with an apple which seemed to soothe it somewhat. In the morning my legs were stiff but not to the degree I've had in past races. My feet had zero blisters from my Hoka One One Stinson Trail shoes (I didn't have the road versions). The only punishment they suffered seems to be the large toe and the nail-bed. It's very tender and I'm hoping I don't loose that one but the next few days will tell. This pair of shoes supported my heels and the soles of my feet extremely well on this race.

So overall stats for this race were:

50km 1st lap:  4:59:31
50km 2nd lap: 5:33:02

                 Entrants      Finishers
Total             48              25
Male              30              17
Female          18              8
Other             0              0 (who or what the hell is óther'?)
(39 started and 25 finished, 48 entered)

That's about all there is to say about this race. Perfect weather conditions for me, a lovely course and I hope next year you'll consider running one of the Niagara ultra race distance events. Niagara is a lovely place to visit and there are plenty of places along the course to park and cheer on your runner  (just not within 5km of the Falls!). I hope all your training is going well and thank you once again for stopping by to see how my race went.

Alex (aka The Running Dude)

__________

My Garmin 620 was rated for 10 hours but actually died 10 hours 29 minutes and I thought I lost ALL my data but it stored it so here are my 5km (3.1 mile) splits throughout:

Split	Time	Distance	Avg Pace
Summary	10:29:59.0	62.74	10:00
1	28:29.2	3.11	9:10
2	28:39.4	3.11	9:13
3	32:52.0	3.11	10:35
4	30:07.5	3.11	9:42
5	29:26.6	3.11	9:29
6	31:52.2	3.11	10:15
7	28:35.1	3.11	9:12
8	28:20.8	3.11	9:07
9	29:02.4	3.11	9:21
10	28:14.3	3.11	9:05
11	32:54.8	3.11	10:36
12	31:48.7	3.11	10:14
13	35:07.2	3.11	11:18
14	32:00.4	3.11	10:18
15	33:20.2	3.11	10:44
16	33:03.7	3.11	10:38
17	33:45.5	3.11	10:52
18	32:23.1	3.11	10:25
19	32:54.2	3.11	10:35
20	31:12.6	3.11	10:03
21	5:49.2	0.60	9:38

Elevation Gain:	3,715 ft
Elevation Loss:	3,725 ft
Min Elevation:	246 ft
Max Elevation:	563 ft

Oh. And I got an email after a week saying I won an age-group prize! I looked and I was 3 of 3 for my age group (top 3 get awards). I had to laugh. I'm getting an award for being last in my age group :) I think it is a digital plaque. 

2014 - SULPHUR SPRINGS - 50 MILE - RACE REPORT

4 Days Before Race

Hello my running friends. This will be my third entry to the Sulphur Springs 50 mile. My first attempt 3 years ago was a big disappointment with poor pacing resulting in an unsustainable 1st lap (1:39) followed by a lap feeling sorry for myself and throwing in the towel at the 1/2 way point (2:01). My race last year went much better and my first two lap splits were even (1:56 and 1:57) and at a more realistic pace but unfortunately I didn't have the fitness to keep it going which resulted in the last two laps sliding. Despite that, I was really pleased to squeak in under 9 hours.

You may have read my last race report which was The Laura Secord 100km along the Bruce Trail in April. Potentially it could have been an awesome race (from the perspective of enjoying the run) if the trails were firm but with the crazy winter we had the trails were a muddy mess which resulted in a grunt-fest. I finished the race (barely) but in some ways I would have been better off throwing in the towel on this one. The course beat me up badly with post race injuries resulting in a 3 week lay-off. I received nasty friction burns up the back of my Achilles (due to ankle socks sliding inside my shoe due to the mud and grit), poison ivy on the tops of my feet and after researching on the net, I finally figured the other foot issue is called 'pump bump' or 'Hagland's Deformity'. I had no idea what it was after first getting a bad case after the Dirty Girls 48 hour race last year and got it again badly after the LS100. It seems to always be on the one foot. Anyway, that took time to settle and even now is not completely gone but I'm going to make efforts to minimize a repeat this time.

Once I got back to the running the mileage had slipped and I don't have any great expectations although I have my fingers crossed for some of my running friends who I hope do really well. On the women's side in the 100 mile my bet is on Laura Paulo to beat her course record from last year. On the men's side I don't know who the winner will be but I'm hoping her future husband Corey kills it and of course Steven Parke is running very well also so I'll be rooting for him after his first win in the winter BoB. However, they are all entered in the 100 mile and my race is the 50. 

I did go to the final training session at the course, held on the first Sunday of May, to re-familiarize myself with the course and the conditions. It is muddier than last year in sections but overall has not changed much. I also wanted to test out my new running purchase, the Garmin Forerunner 620 GPS watch. My lap time was reasonable but I didn't pay much attention to my pacing and felt more tired after the loop than I should have expected but it was really fun uploading the information and seeing my route on the computer and figuring out which fields of data I should try to be looking at during a race.

The forecast is calling for a cool start rising to a high of 24 I believe. Warmer than I'd like but better than a downpour. I also have invested in several new shoes to test out after being a die-hard Asics shoe-buyer but various blister issues made me to decide to try other brands. I tried the Hoka Stinson Trail and raced in them in the LS100. I did like them but have not used them since that race. I then purchased two other brands, the Salomon Speedcross III which unfortunately are too tight (damn) and a pair of Brooks Cascadia Nine's. These will be the puppies I put to the test in the SS50. I'm liking them allot so we'll see.

Race day is calling for a cool start going up to a high of 24, higher than I like but better than rain. Tomorrow (Wed) I'll be home to begin the pre-race ritual. First my 'go-faster' haircut, then some supplies (Advil, band-aids, junkfood supplies for after), the toe-nail trimming and race kit preparation. Better to get it out of the way a few days before so there is no last-minute panic. While I'll be taking some S-Caps for electrolyte replenishing on the day, I found that Dulse (seaweed) worked a treat in perking me up at Ottawa 24 hour track race last year so I'm going to take that along with me. I will continue with the Hammer Gels this race but have found that I love the Cliffshot Blocks (yummy).

Race Predications and Plan(s)

You've come to know and expect my race predictions and it's fun to see how wildly I'm out sometimes so I'll give it my best shot. In the initial stages (i.e. 2 laps) I'm going to try to be slower than last year (1:55 and 1:56 respectively) and hopefully do a 2 hour 7 minute lap. I hope to accomplish this with my trusty new friend, my watch. I have talked about how my pacing needs to improve and I hope this does the trick. I have to OBEY it though and I'm terrible for that so I'll let you know how it goes. I also am going to set it to vibrate or buzz at a designated time so I remember to hydrate and take my gels/salt, etc. By both slowing down and taking on board nutrients I am hoping that I can maintain as close to 2 hour 15 minute pace for the final two laps as I can, resulting in a finish of around 8:45 which would be an improvement of 12 minutes on last year with less physical fitness. Can I do it?  Watch this space. ;) I'm looking forward to seeing many of my fellow ultra runners out there and wish all of them a great run. All the best and I'll get back to you shortly after the race.


Post Race Report

Sorry for the long delay and writing my post-race report but there is not allot to tell. It didn't go to plan - very few of mine do as you'll know if you've stuck with me over the years. But that's one of the reasons I love ultra running because so many things can happen. Unfortunately it's another DNF this time around which makes Sulphur Springs 2, Alex 1. I dropped the same place this time around, after 25 miles or 2 laps.

I got up early and drove down and got parking easily enough. I rested in the car until about 5:00am and then got my bib and got ready. I met Dale who holds the course record here for 100 miles in some crazy time of 15 hours something! He was wearing the same shoes as me which I thought was a good omen but obviously not as it appears he dropped also and upon speaking to him it appears he dislikes hot summer running so maybe that was what happened to his race. As the temperature climbed through the day it did get very warm, probably in the low 30's with the humidity. On the first lap it was delicious. Oh well. 

I ran into Rich Humber who I had trained with 2 years prior when I was doing the 50 mile and he was doing his first 100. He got it done and he'd come back after a year off with injuries to give it another go. I didn't see him out there this time but it seems he threw in the towel as did Ron Gehl which I'm sure was frustrating for them both but they'll be back I know. Some of my friends did very well. Laura Paulo broke her course record by almost an hour in the 100 mile and Steven Park came second overall behind Laura as the first male so that is now his second 100 mile victory. Nicely done!

There were quite a few muddy spots around the course but after LS nothing seems too muddy anymore but you got a soaker a few times. As I was returning to the start after the first lap just before the final aid station a stampede of runners came charging down the hill and almost knocked the woman in front of me and myself clear off the trails. They were the 25 and 50km runners I think. After that it was the final walk up the hill to the start/finish with a first lap of 1:50. Dumb! Dumb! Dumb! I had my new GPS pacing watch and looked at it numerous times around the first lap and ran by feel rather than sticking to a 6:25min km pace and as a result I had a total melt-down in lap two as the temperatures rose and I ran out of steam. I was out of shape also. I knew it but if I'd stuck to a slower pace maybe things would have turned out differently. Truth be told I knew within the first 1/4 of the second lap that I was going to call it a day. I was hot, I had no energy and I wasn't that fussed and had no hunger for it that day.

I barfed once and had to use the toilet facilities on the second lap which is unusual for me in a race. Not sure what that was about. Lap two there was a fair bit of walking going on and I really wanted it to be over. Runners were passing me by but by that point I had no idea who was who. You can't see what distances they are in when they come by you with their bib colors on the front of their shirts or pants. I was able to cheer on others which I enjoy and came across Jack Kilislian in his first 100 mile effort at one point and he got er done and I fully expect him to win his age group in the OUS series this year and quite possibly win overall - but it's still early days in the series so we'll see but he's doing all the big distance races this year and he is very determined.

In the final 5km of loop two as you are going mostly downhill after the open fields I came across a big Asian fellow who was sweating profusely and looked to be suffering allot. I offered up some salt tablets and the rest of my water as he was totally out and wished him well so hopefully it helped get him going again. Been there myself and it's always nice when someone offers assistance. There seemed to be some confusion at one point on the course for the shorter distances at their designated turnaround point. A whole bunch were in a huddle with a race marshal who was telling which ones to turn around and which to go on. It's never fun when you are in a race and get confused over where you are so hopefully they got all straitened out. 

My second lap coming in was 2:10 so 20 minutes difference and I knew if I had continued my next one would have probably been a 2:35 or something but as I said, my heart was not in it and I felt drained so I just went to my drop bag, sat for about 5 minutes and then walked over to see April Boultbee who recently had knee surgury and is out of action but she was cheering on her sister in the 100 and she did awesome also. Alongside April was Heather Lightfoot who was cheering her husband, Dan, in the 50km. They are about to embark on a year long trip driving around all over the place so I gave her a big hug and wished them both well. As I was sitting there I saw Kimberly Van Delst come through the start/finish, beginning lap 3 of her 4 loops for the 50 mile. I was very impressed. The week before she had been at the 3 Days at the Fair race in the USA and completed 150 miles! She went on to finish the 50 miler in a very reasonable time.

I didn't see Dan but I stuck with April and Heather for about 15 minutes and then decided to get going as I was stiffening up. I was at the car for about 30 minutes resting, eating and washing up and then drove to work for the rest of the day so that's about all there is on that race report.

I was stiff for 3 days even with only 25 miles on the legs and I've been out on the trails getting in some miles and trying to increase the training to prepare for the Niagara 100km in 2 weeks and then ES100 miles in August. I'm going to need to seriously work on the hills and long runs to have any chance at that one so we'll see how it goes.

I did notice a sharp pain periodically in my left toe during the race and it looks like one of the nails has been lifted off the bed. It's not painful now but kind of weird being able to move it up and down like a hinge - kinda freaky. First time that has happened. No black toe on it and not sure if I should pull it off or hope it reattaches but I've gone for a few runs and it's not bothering me.

Some people will say I wimped out today and I guess it's true. My heart was not in it but I did enjoy what I did and always enjoy the whole experience and seeing the other competitors. It just was not my day and that's OK. For those of you who had a good race and finished or did really well, I'm always happy for you. See you next time. 

Next race Niagara 100km mid June. They hold this 100km distance every second year and it's only 10 minutes from me. It's almost all paved footpath and is 2x out and back but I thought at least 62 miles is a good training run for ES even if it's not off-road. The trick is going to be mentally being able to go out again for another 50km when I'm knackered and I won't be looking forward to fighting the crowds in Niagara Falls once it's later in the day. Maybe just the smell of me will part the crowds by that point.

Until next time.

Alex

2014 - LAURA SECORD MEMORIAL 100KM RACE REPORT

Welcome back my fellow intrepid ultra runners. It is two days following the first OUS race of 2014 and the good news is I have some ultra points in the bag. The bad news is at what cost. I made a comment on Facebook to one of my fellow runners that was out on the course with me that this was not a race, more like The Hunger Games!

As I've begun to know more people at these events you always hear about 'that' particular race - the one where veterans nod knowingly as they describe weather so terrible, rain so horizontal, conditions so dreadful. This was one of those races. I'm sure it was never Diane's (race RD) intention to create such a race but I think any ultra RD takes pride in creating a truly memorable event both in it's uniqueness and toughness. Ultra runners don't want easy. They want to be challenged. They want to get beat up and fight back and learn more about themselves. This race delivered.

Let's look at the stats:

69 intrepid souls towed the line at 5 a.m.
41 people finished in various states of dishevelment
28 people either got lost and called it quits or missed the Aid Station cut-off

Percentage of finishes: 59% with 41% drop rate

Of the races I've participated in so far that is the highest drop rate I've seen. Now, I've read the single blog report which is posted on the LS100 site so far which comes from Kent Keeler (the 100km winner in this race - report here). Uber congratulations to him. But these guys and gals are, well, like SUPER fit and their reports are never going to tell it like it is for the majority of us so I'm going to give a mid-pack runner perspective. 

Results

Of 41 finishers I placed either 31st, 32nd or 33rd. It does not matter. Two brothers and I finished together (Ibrahim Asghar and Sheraz Asghar); arms around one another as we descended the final road section to the makeshift army tent - an oasis of light for our hungry souls. By that point it was not about rushing ahead for the glory of a few minutes faster than a fellow competitor. We'd all been beat up and having company over the last hour or two was far more preferable. Our times were 18 hours 48 minutes. Diane greeted us with a huge smile and congratulated us all and when she gave us a hug and placed that army style dog tag finishing medal in my hand it all seemed worthwhile.

Please bear with me. I tend to write how I think - out of order - and as one thought intrudes I tend to put pen to paper and finish that thought. But if you are patient we'll get to the start, the middle and the end, I promise. It's the journey that counts :)

The End

By this point it was almost 11pm and had been zero degrees for a good number of hours. We were all cold to the bone and managed to hobble the rest of the way to the large cabin which was deliciously warm and find a bench to finally sit down on. It was quiet inside and there were only one or two runners there sorting through returned drop bags with about 20 soldiers present. They looked at us as they probably looked at each of the crazy runners that came in out of the cold through those doors over the last 5 or 6 hours. It's that same look doctors give us when they hear or see our injuries and shake their heads and suggest we stop running or cut back on it or why we even do it in the first place. It's admiration mixed with a 'you're all crazy' look.

We were told there was food available under banquet style metal containers but my first thought was just to sit. Reality still was trying to assert itself on my consciousness and the light seemed too bright and the feeling of warmth didn't seem quite real. I removed my gloves and then I began shivering uncontrollably as my body tried to warm itself. There was no time to waste, however, when after only a few minutes one of the soldiers announced that a bus had just arrived to take us back to the parking lot if we were ready. Things were not going to get any better and I was not going to be any more ready in an hour or even longer and so the remaining 5-6 of us grabbed our drop bags and walked back out into the cold to the starting line. There we boarded the bus which took about 7 minutes to get to the big parking lot.

Upon arriving we navigated the biggest 'hill' of the night - those 4 steps down off the bus! The driver had likely never seen a more pathetic sight. I got into the car and put the heater on full blast until I felt I might be able to manage the drive home. The usual deep tissue pain to the legs began in earnest as I drove, throbbing madly. By this point it was past midnight and of course as I approached every bloody traffic light it went yellow. My driving technique consisted of my arms lifting my leg on and off the accelerator. 

Finally I made it in the door, still with my garbage bag over my body and my shoes no longer recognizable. There was little pain on taking them off - they were too cold to know the difference, having been submerged much of the last 18 hours in cold muddy water. However, I was fully aware over the journey that the silly ankle socks kept slipping further down into my shoe and were filled with mud and grit and debris and that it was not going to be a pretty site when I showered. Every time I found a sizable downed tree with my name on it on the return leg, I sat and tried pulling them up out of my shoe as I felt the skin being shredded along the way. Most people would love the thought of a hot shower after such exertions but I knew the suffering would really begin once clean warm water hit those abrasions. 

I ate very little that night and after downing two Advil went to bed, fully expecting not to wake until noon that day. Alas, I woke early(ish) at 8:30am and spent the morning chatting to Kimberly Van Delst about her race the day before and after she left, cleaning up the dried mud I deposited and sorting out the laundry and drop bag items. The shoes took ages to clean and still the water is slightly muddy coming out of them. They did me proud though, the Hokka Stinson Trail. No blisters and at this point I think I have 2-3 black toenails but with the amount of crud deposited in my shoe it is no wonder. Had my socks been high enough or if I had gaiters, much of what happened to my feet would not have occurred. 

The following photos are rather graphic and yes, it hurts like a son-of-a-bitch. The feet are a swollen mess and It's going to be quite a few days before I put on a pair of shoes. Anyway, hopefully you don't have a full stomach and are not about to eat something delicious.
  

100 grain sandpaper applied over 18 hours - what do you think of the finish?

It felt allot nicer submerged in the muddy cold water

Unfortunately I didn't take my camera along to give you more insight into the race but I'm sure Diane and others will. I might add a few from other sources to give you an idea of the sights along way.

The Beginning 

For all you Canadians you'll know the kind of winter we've had and it has not been pleasant. Blizzard after blizzard. More snow than I can remember in many years and near record cold temperatures. I braved the trails occasionally over the winter months with Henri and his gang of Trail Apes as he calls us. He is the head Trail Ape and his partner in crime is Diane (RD of this race). He is a trooper and gets us all out there when some of us (yes, that would be me) would prefer to sleep in and not run with dribbling noses in minus 15 with the wind-chill. He had a great race and it was well deserved. He put in the time and it paid off. Another of our Trail Apes is Greg and he's at home in the trails and had a 5th place finish. It was his longest race ever and I knew if he got the pacing right he'd do well so I'm glad he proved me right. He has a crazy, friendly, happy dog called Ramona who joins us on our weekend runs and she is a delight, charging up and down the line of runners endlessly.

The weeks leading up to the race were a constant consultation with the weather man and with other runners and with myself who lives very close to Short Hills Provincial Park where the race started and finished. I would go out in Short Hills on my own and do my usual 2 hour 15 minute circuit and as we approached April I was worried. There was slippery compacted ice on the course from countless skiers and hikers and dog walkers - and huge sections were turning into a mud pit barely fit for walking. I spent countless minutes finding a tree to scrape the clay and gunk off my shoes as they become concrete slippers.

The final forecast called for 10-15cm of rain the day before with a cool race day with some sunny periods throughout. Because of all the rain, Diane decided that part of the course around Balls Falls was too dangerous and they put us on the road to bypass it. Also, the parking area within Short Hills and the Scout Camp was just too water-logged which meant we were to park about 3km away and be shuttled in. 

I was able to pack everything I needed in the days before and slept relatively well on the Thursday. New for this race was Dulse (dried seaweed to replace sodium and potassium) and Cliff Shot Blocks (orange flavour - yum). Both worked a treat. I did dry-heave after running close to 5 hours but had no cramping and I was happy with how things worked out.

Prior to the race I had invited Cameron Lutley and Kimberley Van Delst to stay the night at Casa del Alex since they live a bit of a way and it was a very early start. Cameron was going to share a hotel with Kat but Kimberly was happy to stay and was great company. She arrived Friday afternoon with a 4x4 FULL of crates and her boundless enthusiasm for all things. We had discussed race tactics and each of us kind of felt this was a race we would do together and enjoy the experience rather than killing ourselves. Each of us knows how things unfold in unexpected ways and this race was no exception.

We headed to bed around 9:30pm and sleep was not fitful but I had a reasonable rest between then and 2am when the alarm went off although I could hear the wind quite alot. We roused at different times with our own schedules and I had a small bowl of cereal with a banana and then got ready. By 3:15 we were out the door and the journey had begun. On our way to the parking lot our path was blocked as a huge ship passing through the Welland Canal. Then the bridge came down and we were back on our way. There were very few cars in the parking lot and within about 5 minutes one of the yellow school-buses arrived and about 8-9 of us got on board for the short journey to the Scout Camp within Short Hills. There was no rain but your breath was clear and it was certainly cool out if you were standing around - no worries there since we had no intention of standing around long.

Kimberly and I put our 2 drop bags in the hut and said hello to our fellow runners who we know. There was Steven Park whose birthday it was that day. I got a chance to view the BoB (Beast of Burden 100 mile) tattoo on his calf - a fitting reminder of his first ultra win. Then there was Jack Kilislian and Cameron, Maryka, Ron handing out his straws and all the others. Within the cabin were a whole bunch of soldiers. 

Don't forget, this was another very unusual element to an ultra event. Diane had partnered up with the army. This was a field exercise for various units from Toronto and locally I believe and they were setting up and manning the aid stations and dealing with some of the logistics. Diane was the brainchild and co-ordinated everything beautifully. The army gave her a plaque at the beginning to recognize her efforts and gave a short speech and we all applauded. Then Diane took the stage and described the race and the markings. Shortly after that we were told it was 3 minutes to the start and to get our asses outside. 

After all my careful preparation I still screwed up in a major way. I had a crappy headlamp I've had for years but last year I bought a Petzl MXO which was brilliant at Dirty Girls 48 hours. I intended on using the crappy light along with a hand-held flashlight until Aid Station 4 (the Eastern loops) for the outward journey with my Petzl available at aid station 7 on the way back. Somehow I forget my Petzl in the car. The headlight I had was totally crap and while the penlight saved the day it was not pretty sometimes and meant my hands were full. In the end I ran with the headlight all the way to Aid Station 7 instead of dropping it at 4 and then got it on the way back. Actually, running with a headlight is pretty easy and you don't feel the weight. I"m sure the shoulder stiffness is not from it - hopefully! 

What I wore

I safety-pinned my bib number to my long stretchy skin-tight pants which are ancient and are about 5 inches shorter than my ankles. Under them were a pair of shorts. I had my new Hokas and ankle socks (remember them? Bad idea in mud as you and I now know - or maybe you knew it already). On top I had a short sleeve skintight Under Armour shirt, then a loosely fitting long-sleeve shirt, breathable, followed by a warmer long-sleeve jacked with pockets. I had 5-finger gloves and a hat and I wore a garbage bag on top thinking I'd discard it when I warmed up but actually wore the whole race. My belt pack had salt tablets and Advil and gel blocks with a Perpetuem container on one side and a pure Hammer Gel formula in my other container. My pockets contained a pen-light flashlight for when it got dark out and Dulse. I held a handheld yellow Amphid water bottle. 

When I got dressed I applied Body Glide to the soles of my feet, armpits and private parts and Bag Balm to where the sun don't shine! I had duct taped the pinky toes worrying that the Hokas might not be spacious enough.

Race Start

Still with me? Where were we? Ah yes. We walked about 100 yards to the official start on a hard packed gravel road with mud and water surrounding us. The start at 5am was compliments of the army who were sporting enough to bring along a real cannon which they set off. Never had that before. We were forewarned to open our mouths before it went off and I think some of us were thinking it was some kind of joke. Looking at watches and seeing it was not April 1st (April Fools Day) we complied - the object is not to burst an eardrum I guess. I and many others looked at each other with mouths open and covered our ears and then BAMMMMMM and off we went.

I found Kim in the final moment before the start and we lingered near the back of the pack, starting very slowly as we headed up the first gentle hill of the day. It was over quickly and we were going to be heading out from Short Hills to do the 24km Eastern section of the route, come back into Short Hills and then go out West to Beamsville and return along the same route to the Scout Camp. We dive right from the road and start following the pink markers. Down a short gravelly road to a bridge at the bottom and then all hell let loose as we got our first taste of what this course was going to consist of.

It was actually funny as we initially were going up the hill away from the camp because people (myself included) were side-stepping puddles in some attempt to keep our feet dry! Duhhhh. At the bottom it was immediately foot soaking mud. There go the dry feet. I know this section well and you'll see how ironic that is in a few moments.

There is a shortish flat section here and then you cross a tiny bridge and begin your climb into the trees and the hills of Short Hills. I'm following the others ahead, in no hurry, Kim by my side and others closely behind or ahead and we come to an arrow pointing left but everybody I see heads further up the trail to the right, following the little pink flags. I heard someone comment but didn't hear and carried on with the rest of the lemmings.

The funny thing is that I KNOW this section very well. I run it, I studied the map we all got and I knew I didn't want to go as far as Wiley Road because that is where we come BACK from to head back down the same hill and go back to the start many hours and km later. But here I am, at a road which I know to be Wiley Road with many runners carrying on and others grouping around me as they come out. I'm saying, um, I think we are going the wrong way. I yell out to those ahead, YOU'RE GOING THE WRONG WAY. But they don't stop! Holy crap. 5 minutes in and already the race is unraveling. I've got headlights shining in my face and runners coming up the trail asking what is going on and some are pulling out their maps and I say, listen, this is my stomping ground. We are going the wrong way. We should have turned at that arrow back down the trail. I'm surprised no wise-ass said to me, if you know the fucking trails so well how come you're standing here with the rest of us! Back down we went. . . The reason I ended up where so many others did is because a) I never run there at night and b) I never run the trail in that particular direction. Either one of those things can make a trail look completely different.

After that we get back to the arrow and head up the hill and get to the correct road, Decew. Or should that be 'Whewwww'. Anyway. Disaster averted (for some anyway). I think I made a few friends. ha ha. There was a police car at the road with blue lights flashing and it felt slightly weird and ominous but we headed out onto the road, did a left further down and disappeared into the darkness. At that point I looked around and there was no sign of Kimberly so I carried on. I'd love to give you all a blow-by-blow of the various sections but honestly it's going to be impossible. There was so much variety and so many struggles but I'll try to give you the highlights.

Just so you know some of the points when I mention them here is an attachment with the course map if you are interested.

MAP

The Eastern section of the route was way easier than the Western. I wish they took times at the various aid stations but I got back to Aid Station 4 (Morningstar) after 3 hours 5 minutes (22.7km). I can't imagine doing a 1/2 marathon in over 3 hours! Wow. Ok, so it gives you an idea this wasn't an easy course. On that section I remember certain things. I remember a lovely run around a reservoir on the flat top of the dyke. At that point I passed a few moving lights. These were obviously some of the slower runners who were smarter than the rest of us back at that arrow. I'd say, hi, keep it up, and move forward. There was a steep road section down. At that point there was some sleet/snow landing but that soon let up. It was decidedly cold however. It got light eventually and by that point I was running along a riverbank trail called 'The Twelve Side Trail'. 

At the top of the creek there was an army tent and we were informed we had to run 1/2 way up the hill and then come back down - odd, but who am I to argue. Up until this point it was going swimmingly. I could see runners on the other side heading back to Short Hills and my spirits and strength were good. At Aid station 4 I didn't take anything which was stupid and I learned a lesson from another runner. Your mind is often befuddled when you are in an ultra. You think you need something or don't think you need something but if you write it down beforehand ON YOUR DROPBAG OR CRATE then you don't have to think. Just follow directions. Anyway, I didn't pull out my Dulse like I was supposed to or change over my energy drink like I was supposed to. Duhhhh.

The Middle

I got back to Short Hills and began the dreadful Western Loop. Short Hills itself was a mud bog and many sections further out were even worse. The hundreds of feet trampling through made things even more challenging and churned up. Ah yes, let's not forget the army boys and girls! They had two events going on, a relay challenge and a solo encumbered one I believe. Anyway. I'd see these army people with their fully laden bergens or packs running and walking in combat boots. That must have been bloody hard going! So we were really respectful of one another. They didn't understand how we ran so bloody far and we didn't understand how they carried so much stuff on their backs. Everybody was really friendly and supportive.

We had a longish road section bypassing Balls Falls but headed back into the Bruce Trail just past it and damn was it impressive! I've seen it at different times of year but holy crappola it was a mini Niagara Falls. It was roaring with all the rain water and ice melt and was very impressive. We cross a small bridge where you could watch the water on it's final journey before going over and you would have been swept away in an instant if you'd fallen in there.

There were many distinct sections to the trail. We were following the Bruce Trail markers and sometimes there would be little pink flags indicating where we needed to pay more attention. Trail markings are white patches on a tree. One patch means straight ahead. Two patches with the right one higher means go right and with the patch higher on the left means go left. Unfortunately there are also blue trail markings which indicate side trails off the Bruce Trail and I ended up on one of these during the race and lost about 30 minutes.

There were times we were high up on the escarpment looking down towards the lake with a wonderful view. There were sections of trail with huge rocks which were flattened but had fissures and made you jump from rock to rock. There were sections which were relatively dry and manageable and there were big boggy sections which you just had to dive right in. And the section between Aid Station 6 and 7 was my least favorite. It entailed multiple climbs straight up or down the escarpment with loose rocks and mud that you got very bad purchase on and slid back down. On the way back in the dark I was almost crapping myself and took it super gingerly and I have to admit I yelled out several times things my Mother would NOT be proud to hear. In fact the word Mother was used in combination as well!

I was happy for a short reprieve after Aid Station 7 where I finally dumped my headlight. There was a road section and I was never so happy for some solid footing. I'll talk more about the aid stations separately but there were big army tents manned with personal. The main street crossings had really vigilant police cars with lights flashing and some even drove their cars to block traffic. They really were great.

I was really tired as I trundled into Aid Station 10 and was dreading the return journey but happy I was going to be on the homeward stretch. I'd seen various runners heading back towards me over the last several hours and it was great to see Steven, Henri and others and give them an 'atta boy!' Unfortunately I forget that Aid Station 10 was not the turn-around and as I started back, fortunately one of the army personal was paying attention and told me I had to go up the hill and then come back. I was crushed but headed up into a knarly section of rocks and fallen trees which was annoying. Then onto a road to an army dude by the road marking our numbers. I touched the sign and headed the 2km back to Aid Station 10. I did try a little soup broth here and it was delicious.

Back along the way I was flagging big time. I came across some runners who said they got lost and were quitting and others who were now worried they would not make the cut off. I ran across Kimberly at a really nice spot along the course and she told me about hurting her knee and pain killers not helping and not wanting to make things worse. I was really bummed for her but understood her reasons and she has many more races to finish but she did go all the way to the Westernmost point and got 62.8km on her feet. I got back to Aid Station 7 eventually and had more broth and collected my headlight. Over the following hours the light began to go and at some point I ended up on a blue trail. One moment I'd seen the white marking and then nothing. Then an army guy comes up and says have I seen any markings and I say no. He says he'll go ahead a bit more and from about 200 feet yells he sees markings and carries on. I see another army guy climbing a hill ahead of the first one. I get to the point he was at and see blue trail markings and think, SHIT. I walk back to the last white marker and look around but don't see any markings at all and by then my mind is thinking maybe part is on the blue marking so I go back and follow the trail. 

30 minutes later I come across a T-intersection with pink flags and white Bruce Trail markings and it's a relief but then I'm thinking - what bloody direction do I go? Amazing timing as there is a guy at the bottom of the hill and I yell out to him which aid station did he come from, etc. and we finally get within hearing distance and I'm relieved that he is headed in the right direction. I have no idea where I was but I'll have to ask Henri when I see him. We carried on together for quite a while. I think it might have been one of the brothers I ended up finishing with but I can't remember as there were still many miles to go.

After this it is dark and the headlight gets turned on. Stephan runs past with another guy and I try to keep up with him for a bit but am toast very quickly. I pass the other guy he is with eventually and then it's hard to keep track of who is who. I get back to the section I'm very worried about with those multiple steep climbs and am finally passed that section. Me and one other guy are close together and our lights find each other from time to time. The coldness is really seeping into me now and my 5-finger gloves are causing my fingers to freeze up. I have little to no sensation in my fingers and simply grasping my water bottle is a struggle and as I sip I'm getting ice flakes developing so it's cold. I dropped my bottle a few times as I was navigating the hills and was getting quite pissed about the whole situation. ha ha.

I found another run/walk buddy and we shared stories and races we'd done and races we were doing, etc. It was nice to finally have someone to chat with and be with and I was able to prevent him going the wrong way once and he was able to help me out of one section where it looked like usual brown mud but I stepped in and immediately was in deep sucking mud about a foot deep which I could not get out of. This one glued both feet and without him tugging me from the side I would have either got a cramp or ended up on my ass. 

At some point he was gone again and I was alone but after one hill I recognized I was back in Short Hills at a big hydro tower. I looked back and saw 3 lights coming up from behind me and was frustrated I had nothing left. Honestly I thought it was Maryka, Marylou and Clay as I'd seen them many hours earlier and knew in longer races Maryka always catches me. I walked on and as the 3 lights got to me asked who was there and it was nobody I knew so I stayed with them until I couldn't any longer. Then within Short Hills I came across another runner, the other brother! I told him to go ahead if he could but he said he wanted the company and I was really happy about it.

We walked and walked and by this point I was breathing really really heavily and struggling. My cold breathe was coming out in steaming plumes and my throat was feeling really sore. I asked him a number of times to give me a moment while I planted my hands on my knees and struggled to catch my breath even though we were barely walking. He was patient and we carried on and finally we got to the long road section in Short Hills which comes out to Wiley Road. I was never so happy. I informed my new friend what was to come. 'We go up these 6 or 7 little rolling hills, pass the barricade at Wiley Road, walk down the Road and go back into the trails downhill now. There will be a steep treacherous section near the bottom, then a tiny bridge followed by a total quagmire, then another bridge and an upward rolling hill on gravel to the Scout Camp Road. I think he was happy I knew what was coming and how close we were to the finish.

We got to the quagmire and see a torchlight coming towards us and it turns out it's the brother who was with me earlier. He believes he is lost. They are reunited just 1km from the finish. We walk along and it's just mud and filth. We see one pink flag and then again I'm thinking, maybe I went wrong so we backtrack to the flag but I think no, this has got to be the right way and we turn around again. We then get to a final indicator that I recognize and I'm thankful I have not lead them astray so close to the finish. Up over the bridge, onto the rolling hill to the concrete blocks and a left onto the Scout Camp Road. We walk towards the light and the finish, my arms around their shoulders; myself and Ibrahim Asghar and Sheraz Asghar, new friends. Congratulations guys and look forward to seeing you again.

Aid Stations / Markings

It was really novel having the army involvement. I must say they did a really good job in so many ways. There were lone soldiers at different places on the road and they must have been freezing their asses off waiting for us. The troops out there were very friendly and enthusiastic and encouraging. It was different from other aid stations put on by ultra runners though. Some of the stations were really good and helped you fill bottles and wanted to get you everything you needed and some you would have to ask where the water was or if they had any food. A number had hardly anything out on the table where we could access the food. It was in containers behind where they would have potatoes or perogies or soup/broth and other goodies. Some did ask if you'd like anything and others would tell you what was on offer. At Aid Station 10 they seemed more interested in their army runners and were all standing around chatting. Don't get me wrong. They were friendly but I came very close to making a huge mistake and turning around thinking I was at the turnaround point. My fault also as it was all in the map/instructions but by that point I was addled.

Another novelty of this race was the combination of flag markings at ground level and Bruce Trail markings on trees. I know runners made mistakes out there. Some it cost them their races and others it cost them some time like me. Some finished just fine so I'm not going to make excuses. I think there could have been additional flags put out that would have made a difference but the mud also buried quite a few of them. I think overall as an inaugural event both Diane and the Army did a SUPER job and I really hope there is a 2015 race. It was my hardest race to date and while I'm going to be healing for a number of days I am really proud to have finished this event.

Congratulations to everybody out there.

My next race is either Pick Your Poison 50km in about 3 weeks, otherwise the end of May where I've registered for the Sulphur Springs 50 miler.

Until then, keep on running and thank you for your patience going through another long race report.

:)

2014 WINTER TRAINING AND UPCOMING RACE PLANS

Welcome to my first 2014 posting. I hope all of your running has been going well and that you are excited for the upcoming season wherever you may be. Perhaps some of you are going to try your first ultra and others will be looking to complete their first 100 or check off a bucket race that they've always wanted to compete in. Whatever your goals and plans I hope you achieve all of them. 

2013 was a busy ultra season and come October I took a  much needed rest. My plan to enter the winter 100 mile Beast of Burden (BoB) did not work out. A month and a half of rest is a long time and when I started training I found it tough going. I felt so slow and building up took time. I was not getting in quality runs or good mileage. I'd complete 20 miles in one week, then 30, then 15, etc. and then I'd pull a hamstring, then get a cold and it was one thing after another. I reconsidered doing the BoB 50 mile instead but realized I would probably do miserably in it also and in the last week got a cold so that made the final decision for me. My ultra friend Steven Parke won the race and I'm really happy for him. All his training paid off and he is going to be very strong this summer. 

During the winter I found two US races that really appealed. One was the Lake Tahoe 200 mile inaugural race - I'm DEFINITELY doing this some year. The scenery looks incredible. They chose a lottery system and I did not apply but this is an ultra I have to do! Another US race is the Eastern States 100 [link]. It is a 100 mile point to point course and has about 20,000 feet of elevation gain. There are a few Ontario ultra people entered and in the winter it was already sold out so I signed up on a long waiting list and recently got accepted so that one is in mid August.

I then looked at the OUS (Ontario Ultra Series) list of races. My friend Diane (organizer of the Dirty Girls 12/24/48 hour) has put together another incredible ultra which is first on the OUS calendar called the Laura Secord Memorial 25 and 100 km (A Civilian/Military Ultra Trail Race to recognize the role of women in defending Canada) [link]. A new event this year, it begins inside Short Hills Provincial Park and takes you East along the Bruce Trail, and then returns to Short Hills and goes out West to Beamsville and finally returns to Short Hills where you finish. 

The start is located 20 minutes from me. It is mostly single track and it is not for the faint-hearted (then again, any ultra race is not for the feint-hearted but that's why we do it) but it is beautiful. Now, many of you will know some of the history of Laura Secord, a famous figure in Canadian history. This race does not re-trace the route she took which is about 25 miles in total and is now very urbanized. The total elevation gain is 2,257 so not huge by mountain standard races but for Ontario it's pretty good and we go up and down the Niagara Escarpment a number of times. The race is April 5th which is coming up quickly.

Another race which I have entered is Sulphur Springs in May and while I considered the 100 miler as I've done the 50 mile last year, in the end I decided to do the 50 miler again. Whether I can improve on my time I don't know at this point but I feel more comfortable with the idea of doing the 50 here and ramping up the training for Eastern States. At this point those are the only races I've committed myself to. 

One other commitment I've made this August (a week after Eastern States) is to help one of our fellow ultra runners on a quest she has to run the entire Bruce Trail from it's northern most point in Tobermory to Niagara. I won't be doing the entire route with her but will help her over either 1 or 2 days once she gets down this way. Her name is Rhonda-Marie Avery. She'll be aiming to run up to 50km a day and will start at 4-5am each day over 20 or so days. The Bruce Trail is close to 900km in length! This would be a big enough feet (intentional spelling mistake :)) on it's own but Rhonda is legally blind. I first met Rhonda last year at the Dirty Girls 48 hour race. She had a guide runner during the day but at night ran on her own. I learned there are rod receptors in the eye that focus light - anyway, I'm not that technical but the rods that help her see at night work better and so she actually sees better in the dark - which is why she wears dark sunglasses during the daylight (she's not just a fashioneista). She will have two guide runners with her each day of her trek and I'm really happy she asked me to be one of her guides. She has a blog and the journey she has named 'Envisions' [link]

Training over the last 4-6 weeks has been good with a high of 83 miles but I need those types of weekly miles and long runs for about 20 weeks and there is now only 1.5 weeks left - gulp! Anyway, I'll do what I can. There are allot of good runners coming to this race and I'll be happy to see familiar faces and look forward to hearing what they think about the course. Of course I'll give you a blow-by-blow after the fact but thought I'd give you a quick update about my winter training. The usual hip problems are still there and Voltaren Gel manages the discomfort. My speed is not what it was but has improved since I got back into regular 5-7 days a week training.

I'm sure everybody living in Ontario is SICK TO DEATH of all the snow and icy temperatures this winter. The trails still have ice on them and so it is a guess at this point whether we'll have icy or muddy trails. I got a new pair of running shoes which were sorely needed. My two others have seen far too many miles. For the first time ever I've gone for a new company after hearing some good things about the cushioning, if not the looks. I'm talking about the Hoka One One Stinson Trail shoes. Everything prior was always Asics for me but I'm frustrated by the ankle problems, blisters and hot spots I seem to always end up with. I have tried them twice so far. One time was a 10km in the Bruce Trail and it was icy but the grip was excellent and they handled well and the other was a 10 mile road run and again no issues. I'm going to take a chance and wear them on the 100km so I'll let you know if I survive without issues.

Look back soon and I'll give you a blow-by-blow of the Laura Secord 100. Good luck to all of you and I hope I see some of you out there giving it your best :) I have no time expectations. I want to finish it in good spirits and enjoy the race. Maybe I will enjoy it more if I treat it as an experience rather than a race and maybe that way I'll pace myself better. Still no GPS watch but intend to start slow. Take care everybody and wish me luck :)

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