London - Thames River - 11th Feb 2016

Hi again. I only got one canal run in while in Birmingham as work kept me busy but had a chance meeting which was pretty cool. While waiting for a crowded bus in the evening with a cluster of people that didn't seem to quite know what bus they wanted, I look beside me and this woman is looking at me and is smiling, very animated, waving her arms and I'm like, um, what is this all about? I look behind me thinking I'm going to embarrass myself if I say something, but no, nobody there. She says to me, Tibet, Tibet, but looks like she is trying desperately to say something more but is either about to have a seizure or is having a brain fart....

I'm waiting for more and then finally she says bike trip, Tibet, and it finally dawns on me who she is and who the man beside her is. 12 years ago I went on a cycling holiday for 3 weeks, quite intensive, in Tubet, and we biked to Everest base camp and cycled over 3 of the highest mountain peaks in the world, around 6,200 meters or something. It was an amazing holiday. Anyway. We hugged and laughed. Amazing she remembered me. 12 years is a long time after all and just cool to run into someone random like that.

She and here husband got on my bus and we are chatting and I'm asking about what has happened, any more cycling trips, etc, and she says, not really, I'm more into running now, and my face lights up and I say, really, me too. I love ultra running and she is all animated again, saying she too is into fell running and long distance running. We could have chatted all night after that I'm sure but the bus got to the train station and I had to say farewell at that point and with a hug and a kiss and a business card they went their way again.

And here I am now, a few days later, in London. I lived in the UK a very long time, 18 years, and being back is like putting on a pair of well worn shoes. There is something comforting and familiar about it.


The apartment I'm at is incredible. Right on the Thames, 16 floors up in a set of modern buildings that have decks jutting out like the bow of a ship. Right below me is the river boat dock at St. George Wharf and as I look up river I see the London Eye. This is city living at its best but looking at the cost of these units I'd need to win a lottery or two. I've spent many hours while working just looking out at the views and this morning I looked down and saw many many runners and decided I had to join them so donned my gear and headed along the river for 45 minutes until I got to Tower Bridge. Lots of tourists out and about but no real problems, just a little traffic jam by the popular tourist spots.

3.5 miles from apartment looking to Tower Bridge (obviously) across river into The City

Running along Tower Bridge to Tower of London and along Thames River Path on North Side of Thames

View from apartment towards London Eye (in red in middle)

River bus on the left which I used to take from Greenwich to London Bridge and walk up to city (towards the Gherkin building you see in the middle)

Oh look, it's me. Heading home along North side of river

London Eye - was dodge the tourist on this side so took the quieter way home

View from 16th floor of the apartment up the Thames

 I met one guy wearing a banking shirt I recognized who was in training for the Brighton marathon and was out for a 15 mile training run. It was great because there were runners everywhere, single women, blokes, small groups. I really enjoyed it. After that I schlepped my way up to Piccadilly and had a wander through Fortnum and Mason and smelled some delicious perfumes and candles from a company called Roja. There was a lovely scent, strong, but totally delicious. And for 350 quid it bloody well better be!

I went into the Penhaligon's perfume store in the Burlington Arcade and smelled some of their new fragrances which were amazing also, one called Blasted Heath, especially I intend in introducing in my boutique!

Better go for now. Have to figure out some more runs but maybe I'll do that one again, or head up river next time, but most of the popular landmarks are where I went today.

Enjoy the minus 30 degree weather in Canada while I basque, relatively, in +10. Ok, last year in the Med was warmer still but I'm not complaining.

Happy running

Canal Run in Birmingham, UK, Feb 5 2016

Hey there. No running news from me in a long time and I'll do my best to update this blog more frequently. 2015 was a bit of a bust for me and running. I helped a few people on their races or running endeavours which was satisfying but no big ultra races for me.

Last February I was in a European city with canals and had a cold evening run there but enjoyed it and met some student runners that evening. A year later and I'm over in Europe again, this time up in Birmingham, UK, for a week followed by another in London so I hope I'll have a few more opportunities to get some miles in and have some unique running experiences.

I've never been to Birmingham City before. I lived down in Kent for 18 years before returning to Canada. After a long flight it was nice to get out the following day and clear my head and the temperature was fantastic. My apartment was right in the heart of the city and it was funny. When my taxi dropped me off I couldn't get all the way there as streets were closed. There were thousands lined up down the street and asking a security guard what it was all about, it turns out the auditions for Brittains Got Talent was going on. As I tried to get my bearings with my suitcase everybody got animated and everybody had their phones out taking pictures as Simon Cowell came out to give a few words to cameras. The last time I ran into him was at Mauritious airport as I was returning from a scuba diving holiday.

So I checked my tablet for the best access to the canal, donned my outfit at 4pm and headed out. The outskirts of Birmingham I wasn't impressed with but so far the city centre is interesting, very bustling with many stores and pubs and young people with the university right here.

I got to a bridge and walked down a few flights of stairs and there I was just as a guy came charging out of the bridge heading my way so I began my run a few paces behind him. It was really nice with this very busy city all around and yet a peaceful area to run along with the train tracks on one side, sometimes close and other times with modern flats overlooking the canal. The canal itself was very narrow and you could get a few canal boats only, a number of which I saw moored up alongside the bank.rr

At one point the canal passed over a bridge which was cool. More like an aqueduct at that point. The guy had his ear pods on but was aware I was behind him. At first I thought he might be a tad too quick for me but I stayed with him and then he slowed a bit and I was going to pass him but as I came by I said hello and he was happy to say hello and we carried in together outward for about 3 miles carrying on a conversation until he turned around. I headed on another little bit and then turned back myself as it was getting dusk by now. Both outward and back there were many other runners and even more cyclists passing by one another along the narrow pathway but it was quite scenic and enjoyable.

Only 10km but it was enough and I'm glad I got out. It made a really nice new run and perhaps I'll take a jog up some of the busier high streets over the next days to see the shops in the evening. I hope you are all getting in some training runs too. It was really good in my corner of Ontario right up until I left for the UK. Unseasonably warm and very little snow which is great!

2015 SULPHUR SPRINGS PACING DUTIES

Quick Update. . .

Hello again intrepid runners. It's been a long time since my last posting back in February - brrrr, that's one winter I'm happy is over! I should have stayed in Europe.

When I got home, I had cancelled my gym membership and although I got outside for some runs with the local Trail Apes as they call themselves, some days it was just nicer to stay indoors and forget about that run. As things began to thaw out it felt good to be back on solid footing and my training was just ticking over with no big mileage increases or real race plans. A race becomes real when you've paid for it.

I was really tempted by Sulphur Springs as my first race of the season and figured perhaps the 50km rather than 50 mile this year. Then, the 50km sold out leaving me with one option. I really didn't think I had the fitness and the week before did a 1/2 marathon on the trails and decided no, I didn't think I could do the same distance again 3 more times racing and felt good about my decision. 

In the last few weeks I had contacted one of my running buddies, Jack Kilislian, since I knew he was entered in the 100 miler, to ask if he'd like a pacer. I've never paced anybody in a race before and thought it might be interesting - no stress, be part of the event, enjoy the atmosphere and help out a fellow runner. Jack said that he normally runs these on his own but that it would be nice to have me as a pacer in the later stages and just to be aware he quite possibly could be a cranky runner by that stage.

I didn't get back to him as I still had thoughts about entering the 50 miler on my own and then the day before figured I'd head up to the event after work on Saturday May 23rd. It was great. I didn't have to get worked up, slept great the night before, didn't have to worry about what I was going to take, etc. and I felt very relaxed about the whole thing with no real plan, other than to show up and pace Jack if he wanted me still.

Arriving at Sulphur Springs Ready to Pace

I arrived and there were still lots of cars and as I'm organizing what things to take over to the start/finish line I see a lady in the car next to me putting on her finishing medal. I asked her which distance she did and congratulated her on her 50km success. We got talking and then a guy comes to her car and I get introduced to him as Sean, and we're talking and he says his wife is in first place. I say, oh, maybe I know her and he says it's Michelle Leduc. Yes, of course I know Michelle! 

Back in 2012 her and I met in the final km of the Run for the Toad 50km. I caught up and passed her, and then she passed me, and I caught up once again and said to her, 'You're going to make me work for this, aren't you!' to which she replied 'Damn right!' with a big smile. So we fought hard in the final meters and here is a sequence of photos showing us having a great final challenge leading into the home stretch.

After that we sat down and she told me about her race and that she was from Ottawa, etc. as we warmed up in the marquee. After that we went our separate ways and I saw her several years later at Dirty Girls. I was doing the 48 hour and she did the 24 hour and she flew past me and obviously had been training hard. She had gained a personal trainer in Ottawa, Laura Perry (at the time), who is hardcore and wins ultras outright.

Getting back to the parking lot he says, what are you doing here, and I say I figure I'll pace someone and he perks right up and says, really! I've been trying to find a pacer for her. She really wants one and I said, sure, I'd love to. We talk a bit longer and then I say I'll see them both once I get changed. I was told Michelle was due to be back at the start in about 30-40 minutes.

I got changed, got my stuff together and headed over and saw many familiar faces. Ron with his wife Barbara were intently checking results on his 50 mile race. Well done Ron! Then I chatted to Chris McPeake about his struggles in the Spring with colds followed by bronchitis. He did the 50km I believe but could have been 50 miler and was still hoping to be able to run Western States later in the year which of course is a huge race and a bucket list race for many runners so I hope that goes well for him. Then I saw the familiar Boultbee sisters and Steven Parke who had run the 50km with Rhonda (a legally blind runner who I had helped run on one of the days of her epic Bruce Trail run last summer). Steven then paced Clay Williams on the 100 miler I believe and was out for something like 134km.

Sean found me and I put my stuff in the marquee and then ran into Jack Kilislian coming in from one of his laps. His kit bags and chair were nicely placed right at the top of the hill and he asked if I was there to pace him and I felt kind of guilty telling him I'd agreed to pace Michelle for her two laps but would pace him on one after that if he'd like. He was easy going about it and said that would be great and we'll catch up later. Off he went and I stood there for a bit until Sean came over. We talked and he said she'll be coming up soon and has a blue top and off he went to get prepared for her pit stop.

A few minutes later up the hill comes Michelle looking just like I remember and she says to me, 'ALEX! What are you doing here? Are you running?' I said, 'I'm here to pace you' and she looked like she just won the lottery and hugged me. She was smiling from ear to ear and I felt really happy that I'd agreed to help her out. She had run 75 miles already and with night approaching spirits can really drop when you are exhausted and alone and the pace can take a hit also.

Pacing Michelle Leduc

She followed the cones past the finish mat and I head into the big marquee to meet her and her husband while they sort her out on a short pit-stop and then off we go. I was well aware that she was likely not going to want to talk and we caught up quickly and started into the course. I was a bit nervous about pacing having never done it before and not sure the best strategy but I guess every runner is different in what they want from a pacer and it's up to the pacer to take the cue from their runner.  Michelle was friendly throughout, very affable, and I tried to tell stories sometimes, I even sang a stupid song (short thankfully) to keep her spirits up. The way we ran initially was mostly me beside her and I know the course intimately and was able to tell her what was coming to help encourage/motivate her. This became extremely helpful I think after it got dark. 

The pace for me thankfully was ok to maintain and I was really impressed Michelle was still keeping up a sub 2:30 lap pace (12.5 miles/loop). We always offered words of encouragement to our fellow runners who were either 100 milers with their pacers, or 100 milers on their own, or 100 mile relay runners who were easy to spot since they were flying by.

I ran into Kimberley Van Delst also coming up the final hill and gave her a hug of encouragement. I had initially asked to pace both her and Richard Takata but Kimberley said they would likely run it together. Unfortunately that didn't happen by the point I saw her and as often happens, they each ran their own race. Kimberley did well until the end of lap 5 where she had developed very large blisters between her toes and walked in the last 3 laps to get the coveted 100 mile buckle.

Unfortunately Richard's race ended early but he is a fighter and will be back for plenty of other races this summer. We passed him walking on our lap 7 and I gave him a hug and words of encouragement also. I'd not seen him since last year and it was great to see him also.

The one other person I recall was Rich Humber who I had trained with about 3 years ago when I was doing the 50 miler for my first time and he was doing his first 100. He finished that one, took a year off after it and came back last year to do the 100 and had a DNF on that one, like I faced in the 50 miler. At one of the aid stations I ran into him and we hugged and it was really nice to see him and at the point I saw him he looked happy and focused so I hope the rest of his race went well.


Lap 7

Back to Michelle and I. . . I  really felt lap 7 went well and I believe we finished in 2:25 or thereabouts. We turned our headlights on about 1/2 way around the lap and I was surprised by the number of raccoon's our headlights found with their eyes flashing back at us. By this point I'd taken the lead and would run about 10 feet ahead of Michelle and she would concentrate on my steps only and keep up whatever pace I set. I was mindful of how she would be feeling but wanted her to keep up the good pace she'd maintained and of course keep her in the lead position. I'd gauge the hill and give her an opportunity to walk up. Her stomach on the first lap was quite upset and she had to make a pit stop at one of the aid stations. I'd stop and turn around and focus my light on any tricky section but mostly that kind of aid came on lap 8. On lap 7 she was really well focused and came into the start/finish looking really good I thought.

Lap 8

On Lap eight I could see her legs were getting rubbery and when she walked she was weaving a bit but once she got back into a running gait she was back into the groove. I knew she was in alot of pain and unfortunately on this lap she had two spills in the dirt which bloodied her knees even further. I squirted on some water and dusted her off to make sure she was ok and decided I'd stick closer and told her I'd point out rocks or roots.

That seemed to work well and she seemed to be getting a bit wonky mentally and would yell out 'root, rock' after I called it out to her, I guess to make sure her mind absorbed what her feet needed to do to avoid the obstacle. I was really proud of her and really was amazed at what 3 years of training can do for some people. She has put in a lot of hard work and was going to win her first 100 mile race! The winning guy had passed us on lap 7 and was really scared she was going to come flying by, he later admitted.

I was turning around more often on this lap, lighting up the way, telling her uplifting things and she was counting down the things she knew were coming up - bridge, hill, road, aid station. . . It was a good temperature and I only felt slightly chilled a few times but it was a perfect evening for running.

We had lost time on the final lap but I was instructed she wanted a sub 19 hour and we had 3 hours to do it and I knew from our pace that she was well on target for that. On the final hill we finally turned the corner and there were spectators camped out in the dark on the hill who started clapping and saying well done and Michelle was so happy to almost be done. I told her to run and get that medal and left her for the final meters to savoir her 100 mile victory and the clock was 18 hours 28 minutes. I walked around the side to the finish where she was in a deep embrace with her husband which was a lovely moment and quite a few people there also to cheer her in and people taking photos. It was a great few minutes. After she'd had her time with her husband she saw me and gave me a big warm hug and thanked me profusely. She said she would have got it done but never as fast without my help and it really meant a great deal to me, being able to help her achieve a first 100 mile, a first win, and the second fastest female time on that course - and the fastest was set by her coach!

After being by the finish we were feeling a little chilled and and headed to the marquee to get her something warmer on. As we were talking, Jack came running by and I called out asking if he wanted me to pace him and he said no. I was a bit taken aback and thought maybe he does want me and grabbed my headlight and ran over to his kit bag but he'd already started his decent down the hill. I would definitely have paced him on that lap but I was inside kind of happy because I was tired. Sorry Jack but congratulations on your medal.

So there you have it. My first time pacing. It was really special to help someone and see them through difficult moments and offer encouragement. I liked the experience alot. Here is a photo of Michelle only minutes after her win. I can't believe she looks so fresh. She was on a high for a good 30 minutes after this and it was well deserved. Congratulations Michelle :)

After this I headed back to the car and drove home. When I woke I was thinking about the night before and also about the runners who even then were out on the course still completing their 100 mile journeys. Congratulations to all of them.

2nd place - 1st place female - 18 hours 28 minutes! Awesome job and looks totally fresh!

At the car organizing my kit before pacing duties with Michelle. 

Back at the car with the lock of hair I always carry until I'm with my love again

My next race? Well, I may do Niagara 50km but have not entered, and I am entered in the 100km Laura Secord in July. Honestly though I'm not that stressed about this season and have other priorities in my life now. I look forward to seeing the people I know and hope all your running is going well also.

Take care for now.

Alex (aka The Running Dude).

2015 - UPCOMING SEASON AND 2014 YEAR IN REVIEW

Welcome back everybody. Thank you for joining me for my first 2015 posting. I won't keep you quite as long now since I have no specific race to tell you about. I just wanted to give a few insights into the 2014 season and what 2015 might hold.

I've been very quiet since my last 2014 Fall race report which unfortunately finished on a low note with an early DNF at the inaugural 100 mile Eastern States race after only 26 miles. That race at least gave me a real clue as to what some of the harder US races are likely to hold and I'm going to have to work harder on hill and quality distance training in order to successfully complete a 100 miler with such challenging elevation and terrain.

2014 Season

The season didn't go tremendously well and I took on fewer challenges than 2013 but I still had a few new races including the inaugural Laura Secord 100km challenge here in Ontario. The event is going to take place again in 2015, albeit in July instead of April and over a much shorter section of the Bruce Trail. I'm sure a few people will be thankful not to face the conditions we faced there in 2014. 18 hours 40 minutes for a 100km race is a VERY long time when you're freezing cold and wet and getting lost on side trails in early April.

Unfortunately Sulphur Springs 50 miles beat me again which leaves 2 DNF's at 50 miles and one success at a shade under 9 hours. I love the course but again, got carried away too quickly and too early and paid for it. I really want to do the 100 mile event there but don't know if I have it in me for 2015 considering how little training I'm getting in currently.

I had two happier races in 2014 which were the Creemore 50km race which I've done before. The weather co-operated and I shaved 30 minutes off my previous time but suffered with bad vomiting throughout and while my first lap went well and my hill training paid off, I flagged allot in the second lap. In 2015 they are offering a third lap to make 75km for those intrepid ultra runners who want to up their game. I don't think I'm game for this one in 2015 at that distance but then again, I said the same about the next race which I completed for the first time at the distance of 100km in Niagara for the Niagara ultra.

The Niagara ultra is right on my doorstep and I've done 3 of the 50km distances in past years with varying success depending on my fitness and the heat on the day. I've had a 4:08, a 5:01 and a 5:11 time in years past. For the 2014 100km I simply wanted a very long training run in preparation for Eastern States. It went surprisingly well since I consciously decided to slow it way down and actually finished the first lap in just under 5 hours, better than 2 of my 50km efforts. The mental strain of turning around to go out for another lap was not as bad as I expected and I think it's because Paul Chennery and I ran most of the first lap together and took it nice and easy. I thought I placed quite well considering I didn't treat it as a big race and actually probably did better by taking things easy. Maybe that's a lesson I need to learn overall - not to get carried away too quickly in the longer distances.

A few days after my disappointment at ES100 I had the great privilege of being one of the Guide Runners for one stage of Rhonda-Marie Avery's Bruce Trail oddessy. She is legally blind and myself and another guide runner had a full day's experience helping her on one of her final days prior to completing this arduous 900km run from North to South. I felt a great pride in giving something back to running, not just racing/running for myself - helping another talented and committed ultra runner to achieve a fantastic goal. 

2015 Season and Training To Date

My 2015 training has really gone to hell in a handbag so to speak. I ended my gym membership hoping to save some bucks and figuring I'd just run outside.

There has now been weeks and weeks of heavy snow and very wintry temperatures. I didn't run for a week and finally joined our local 'Trail Apes' for a light run along the Bruce Trail on a Sunday morning. It was a brilliant sunny day with snowflakes glimmering and very crisp temperatures but having been stuck inside for many days it was a total relief to be outside and while the hour left me pretty winded, I was glad to finally be doing something I understand.

So what are my 2015 running plans?

I think I'll keep the schedule light and will look to do the Niagara 50km, the SS 50 miler or if I get some good Spring training attempt my first 100 there. I think the only other races I'd consider at this point in the OUS calendar would be Haliburton 50 or 100 mile and the Laura Secord 100km and possibly the 24 hour Dirty Girls.

Well, that's about all I can talk about now. Let me congratulate my friend Jack Kilislian for winning the overall men's OUS 2014 title. He completed all 14 races in the season which is a heck of a feat just in itself. And on the women's side my friend Kimberley won the overall women's OUS title. Awesome job to both of them. I wonder who will take the 2015 season!

I hope all your training is going well and hopefully we'll all be back outside soon to enjoy the trails. I hope you are going to try one or several of the amazing OUS races on offer in Ontario. Good luck to all of you and I look forward to seeing some of you out there soon.

Alex (the running dude)

2014 - EASTERN STATES 100 MILES - RACE REPORT

Hello and welcome back to my blog - this entry features my upcoming running adventure, the inaugural Eastern States 100  -  held in Pennsylvania and starting at Little Pine State Park. There was a waiting list for this back in February which I joined and watched patiently as my name slowly but surely reached the top of the pile as other people dropped out from other commitments, injury or a realization that their training was not going to plan.

The race is now 2 weeks away with about 190 entrants - among them some of my fellow Ontario ultra runners. I can’t believe it has come so quickly. I’ve been experimenting with a number of new items with various degrees of success such as:

NEW ITEMS I’VE TRIED

Hoka Stinson Trail

No blisters and much appreciated cushioning on both the Laura Secord 100km back in April and the 100km Niagara ultra on pavement. The LS was a mud-fest and the biggest complaint was how heavy they became. In Niagara I had no blisters but the tops of my big toes got hammered with one turning black and I think it is from the fairly large gap between the toes and the top of the shoe rather than any steep downhill’s which forced my toe into the front of the shoe.

Brooks Cascadia IX

My second pair of new shoes has less support but is rugged and has caused no problems for me and is a good off-road shoe.

Salomon Speedcross III CS

I purchased the wrong size initially and the company (Running Warehouse) sent me a ½ size larger which I’ve only had out in 2 long training runs. I may need a ½ size larger again. They fit very tightly around the forefoot and on steep trails down I can sometimes feel my toe hitting the front but I really love the feeling of them and the sturdy tread so I may start with this shoe and swap out if I need. The CS version also has a coating which should make them a bit water repellent in wet weather.

Salomon Compression Calf Sleeves

What can I say? I’ve seen many ultra runners sporting them and was unsure about their effectiveness. $50-$60 is a lot of money on a pair of ‘socks’ but holy smokes do they make a difference. I have issues after a race with potential cramping and my calves look like they are out on the town dancing the night away on runs over ½ marathon distance. I measured my calves as the website suggested and chose the size most appropriate. When I tried them on the first time I was thinking I must have ordered the size too small because they were really tight putting on – not uncomfortable to feel on but felt really tight trying to get over the calve. I went out on a 12 mile trail run and then a 22.5 mile run and I am really impressed. During longer runs I generally begin to feel the calves tightening up but with them on I felt like I was on fresh legs. I’ll definitely be wearing them during and after for recovery – plus the added benefit of not brushing against thorns or stinging nettles or poison ivy.

Salomon Ultra 1.5 litre hydro pack

I’ve always worn a belt with 2 small water bottles and used a handheld bottle system. The belt has a small pouch for salt tablets or a few gels but on this distance I wanted something more substantial. I have been using it for about a month now on varied terrain and distances and I’m going to wear it for part or all of the race. I had a slight rubbing issue along the lower back until I adjusted the straps slightly which made a difference. I had no problems drinking from it once I learned you have to bite the nozzle and suck but it is a bummer not being able to know how much water is left without reaching back to wiggle/lift your pack to get an idea. I like having my hands free and having pockets for small bottles or all the small things you may need on a 100 miler. My one worry is about shoulder/neck complaints. Almost all my runs with it were a success but once last week on only an 11 miler I had a really sore/stiff neck and shoulders for several days. 

Garmin Forerunner 620 GPS watch

I have used the 620 in all my races since I bought the watch back in May 2013 and all my training sessions and love to download the map data after and record the distances, elevation gain, etc. but the most useful features of this watch for me are PACING information and being able to set the watch to beep at a set interval to remind me to take gels or salts (either after a certain distance or time). The battery life is only 10 hours so I won’t be able to use it on this race which is a shame.

Petzl NAO

I already had the Petzl MYO RXP which I used with success in the 2013, 48h Dirty Girls race but I had read that the NAO is a whole different experience with the amount of light it throws out there. I am going to compare it with my existing one with my training buddies tomorrow evening so I’ll let you know. . .

OK, so that is all the new 'stuff'. Will it make me run faster? I doubt it. Will it make me run smarter? If I pay attention to it. Will it make me more comfortable? I hope so. Will I look sexier in it? Hell yeah! Who cares about the other stuff.

TRAINING TO DATE

How is the training itself going? I think reasonably well but still perhaps lacking the uber long runs to take up my weekly mileage. This year I’ve had two 100km races, a hilly 50km race and a 50 mile race I DNF’d in and have spent the last several months doing specific hill training sessions to get an idea what 1,000 foot climbs are going to be like. Wow! That’s a damn big hill! This year all my summer training has been out on the trails (rather than a lot of treadmill training) which has really strengthened my legs and hills which in the past I would have walked I can now jog up quite comfortably. Not only that but I think my body is more used to the hot, humid, sticky days which Canadian summers can bring.

Last year I entered almost all the OUS ultra races and it left me quite burned out as there was little recovery between them. This will be my first 100 mile, point to point 100 miler. The only 100 miler I've done was last summer at the 48 hour Dirty Girls where I got to the 100 mile point on a looped 5 mile hilly (for Ontario) off-road course after 33 hours (and 3 hours restless sleep).

I’ve had the pleasure to train with two fellow ultra runners who are doing a 120 mile run in BC called The Fat Dog. It also has huge climbs and the training with Wayne Pinel and Tim has been a blast. They are good guys and their race is just a day before mine.

THE RACE

Running an inaugural race is going to be exciting. I’m sure there has been a huge amount of work putting it together and regardless of how the race goes personally I am grateful for the RD’s and the amazing volunteers which all these races seem to generate. The race warns that this is not an entry level 100 miler so I am forewarned both by the caveat and by referring to the runners Confirmation list which reads like a 'who's who' of fast runners here in Ontario who are participating – men and women who have 100 mile wins under their belts. I’m sure the same can be said of many of the American entrants; runners who are looking for course records and looking for a new and challenging course - so I am NOT going to put myself with the starting pack and burn out on the first 1,000 foot climb. 

Oh, speaking of hills and climbs here is the race profile which oddly enough I think will mirror my heart rate until the very end where it bloody well flat lines!

Rather than trying to explain to you the route and the course get it from the RD’s mouths' themselves. Here is the ‘About ES100’ description they posted:

‘Only the hardiest of runners will complete this circumnavigation of Pine Creek.  A Pennsylvania Scenic River.  The largest creek in the United States.  The Grand Canyon of Pennsylvania.  The river route that supplied the lumber that built America.  The Iroquois called it Tiadaghton – the River of Pines.  Or is it the Lost or Bewildered River?  After 100 miles of multiple 900 – 1200 foot climbs and equally punishing descents, the second definition will seem appropriate.

Headquarters will be the beautiful Little Pine State Park and adjacent Happy Acres Resort.  A true oasis in the middle of what will seem like endless nowhere to those who brave the trails.  A lake for boating, fishing, or just cooling off after pushing your body to the max.   Sites for tents or large RVs.  Rustic cabins, deluxe cabins (even several with Jacuzzis), or yurts.   A convenience store for last minute items and hand dipped ice cream.  A restaurant and bar to unwind and pre-fuel or refuel.

Runners will experience portions of some of the most scenic and most challenging trails in Pennsylvania.  The Mid State Trail – Pennsylvania’s wildest footpath.  The Black Forest Trail – the crown jewel of Pennsylvania’s long distance hiking trails featuring hills, rocks, and on average, a vista for every mile of trail.  The West Rim Trail – a backpacker’s favorite for experiencing the Pine Creek Gorge.  The Donut Hole Trail, the T Squared Trail, the Long Branch Trail, The Tiadaghton Trail, and several shorter connector trails will round out the 100 mile loop.

Ramsey at the south end is nothing more than a collection of houses and seasonal residences.  You will cross Pine Creek on a former railroad trestle before climbing to the panoramic Ramsey Bend Vista.  The north end is Blackwell.  A tiny village with the historic Blackwell Hotel restaurant/bar and a small convenience and gift store.  You will cross a unique one lane steel grate bridge that bends in the middle prior to climbing Gillespie Point - The Matterhorn of the Alleghenies - the only true peak in Pennsylvania.’

HOW WILL IT UNFOLD? WHAT'S THE PLAN?

Nerves are setting in as the days pass but all the hard work is now behind me and it's either enough or it's not. I've had doubts about my abilities after a lousy training run or a few missed runs or a DNF but it's not going to stop me towing the line and regardless the outcome I will have stories to share and I'll give it the best I have.

I have booked a campground tent site in Little Pine State Park and will drive down Friday morning to set up and get a look around. It seems like the race start is 1.5 miles from the campground so not sure how this all works with a race start of 5am and if we don't drive there I'm sure not going to appreciate a 1.5 mile crawl back to the campsite after 100.8 miles! There is the usual pasta supper and race briefings and no doubt a very early and restless sleep.

The plan you ask? Survive the 100.8 miles and take that buckle home. 36 hours is the cut-off with strict enforcement's later in the race. The plan is simple but as we all know it's down to the execution of the plan during the race. I am trying to figure out 'the plan' and will probably be tweaking that plan all the way up to the start. I don't know yet how to best utilize the drop bag locations. How will my feet feel? Should I start with the pack or use my belt system until later? Will I need to change shoes/socks? How far will I get before I need my headlight? And on it goes. I've never run a point to point 100 miler, never run in mountains and never raced outside Ontario.

I really toyed with the idea of getting a pacer for the later stages but really want to get my first 100 done on my own. I know when I get to the middle of the night with many miles on my feet and I'm completely zonked that I'll probably be thinking I'm an ass for missing this opportunity but I can always ask for one if one is around and wants to - when I get to some of the aid stations. I just don't want to have the expectation that a pacer is waiting on me and I may let someone down.

I like the idea of a point to point rather than looped which always messes with my head. I'll still hurt as much but somehow knowing that the ONLY choice is to carry on and finish is better for me than seeing the finish line and knowing I have to go out and do another 50 miles or whatever it is. I like knowing that I'll NEVER have to see a particular bog or mountain or rock or tree more than once. 

The plan is to start near the back. Really! No bravado on this one and it's going to feel like a walk to start with because I may very well do that for a few minutes - just to let the fast people get out of my sight so I don't inadvertently join a fast conga line on the first climb. It's a race but this one is MY race. I'm not including anybody else in it. I'm not aiming for sub 30 or sub whatever. I'm not looking to any competitor and saying, OK, he or she is on my radar. Finishing this race in the 36 hours is my race and the only one that matters. There will be future races where I'm competing but this one is about the experience and the finish line. I've worked many many months towards this goal and I don't want to throw it away in the first 8 hours.

I'm going to walk the hills and if I see an amazing view I will stop and admire it. I'll do my best to eat and drink and keep the distress levels below the barfing point. I am a bit apprehensive about running through the night alone on a strange course - worried I may get disoriented and wonder off, the possibility of bears - hey, I'm comfortable admitting that! but am looking forward to it also - well, not the bears or getting lost parts. The solitude and just focusing on the narrow area that the headlight illuminates and taking each step forward to the next goal - whether it is an aid station or a new trail or coming across another runner and sharing the darkness together.

Well, enough rambling for one evening. I'll post this now and if I think of something else to add in the lead-up I'll carry on.

Happy running for now and thanks for taking the time to visit.

The Running Dude (aka Alex)

POST RACE REPORT

This will be a very short race report - for a very short race - well, mine was anyway.

What a place! What a course! What a disaster!! The train wreck came early and after 26.9 miles on the Garmin I called it a day. I knew before I got to Aid Station 4 that I was pulling the plug and as I shuffled in I told one of the volunteers that my race was over. It took me 7 hours 45 minutes to cover that distance. I was not injured and it was only 1pm. I was just fed up and tired, and doing the math I knew that I was only slowing down (I don't know how that is even possible) and I was likely not going to finish in the 36 hours so I threw in the towel. In the end I believe 72 of the starting line-up of 158 runners finished in the time limit. 

The elevation profile above gives you an idea of the course; one extended 1,000 foot climb with a little respite at the top and then down the other side, over and over. The climbs were really tough and went on and on but it was the downhills that frustrated me more. They seemed to follow beside mountain streams and were just a jumble of loose rocks. There was no bombing down and making time up from the long walks up. They were not all like that but enough were and valuing my life and limbs I was quite dainty with my footing after the first few times of twisting my ankles and cursing loudly. Come to think of it a number of uphills were the same bunch of loose rocks.

We started at 5am from a beautiful location (well, during the daylight it was - steep tree-covered hills . It gave you a real idea of what the course was going to be like - SCARY) and there were so many new faces but the usual excitement and well-wishes. I got a quick hug in with Laura who I expected was going to do amazingly and she did, even after slipping at 5 miles and hitting her head on a rock and getting a concussion - I believe she got to 50 miles as second place female before dropping. Talk about determination. 

There were a few other runners from Ontario who I know from many of the races and they had mixed results. Some DNF'd (much further along than me) and some made it to the end with a little time to spare.  These are good runners. Trust me, if Steven Parke takes 32:45 to finish a 100 where 36 hours is the cut-off - and he wins 100 milers, then Alex is pretty much up the creek. But I knew before I went that this was going to be a hell of a course. I really liked the idea of a 100 that was point-to-point rather than loops which can really depress you when you know you have to go out and do the same thing again.

There really isn't much else to tell about my race. I sat and waited for a ride for about an hour and watched the runners behind me come in. In the last 5 miles I'd found various rocks that looked appealing and just sat down for a few minutes to rest and I chatted with a photographer a few miles from my final aid station for awhile. Once I called it a day and sat down, I was able to offer my pack of S-Caps and Advil to a woman at the aid station who was going to continue but was in rough shape at the time.

After my drive to an earlier aid station to pick up another 3 who were calling it a day we drove back to the Start/Finish where I drove back to the campsite and went for a shower. I kept on my compression calf sleeves and this really helped prevent the uncontrolled twitching and possible cramps from developing. I tried to sleep but didn't have much luck and after a few hours drove back to the start/finish to see if any of the drop bags were there. I found my head light and one drop bag and watched 2 runners coming in from the marathon after more than 11 hours! The marathon followed the 100 mile route up to a point and then deviated. I was told they faced one hill which was worse than anything on the 100 course so I felt sorry for them.

The next morning I headed back and saw some of the Ontario friends I'd seen and we were able to clap in a few of the 100 milers completing their super runs. The day was lovely and I collected my final drop bag and then headed home for my 4 hour journey.

4 days after this I was one of the guide runners with Rhonda-Marie Avery on her epic Bruce Trail run - 880km from North to South. It was great that she was able to have so many of the ultra runners in Ontario join her on guide runs at different points. It was a really enjoyable experience to help someone else achieve a big life goal and I'm really proud of her and all her supporters who helped get her through it. After my 13 hour day with her and feeling pretty tired myself I was pretty damn impressed that she'd been out there doing 18 days of this already. And for those of you that don't know her, the reason she was being guided is that she is legally blind! I'll do a blog of my experiences with her when I get a chance.

Happy running all. Sorry for the long delay posting this. I just was not thrilled with my result on this one and wanted to just chill. I have photos and stuff but that will come another time when I can look at photos again and not be a bit bummed about it.

2014 - CREEMORE - 50KM - RACE REPORT

Final Week Prior to Creemore 50km

It's Monday evening, July 1st, and I took the leap and signed up for the Creemore 50km which will now be my last race prior to the 100 mile Eastern States in mid August. I was not actually going to do Creemore this year which is why it's the final week and I only just signed up. 

I thought I'd do long runs on my own but it is hard to motivate myself to run 31 miles, although it has been easier lately since I met two guys who are training for Fat Dog in BC, which is the day prior to my race - so we've been going out for regular long runs together which is great. I stick with them for 4-5 hours and then have to go to work and they carry on but it has been pleasant. They are Wayne Pinel and his friend Tim Nelson. I read Wayne's blog report after the Laura Secord 100km race and on his Facebook page he had posted a picture of a training run at the Brock Monument which is close by me so I contacted him to see if he fancied doing some training runs, found out about his race schedule, and it worked out great. They are going to do the North Face 50 mile run in 2 weeks at Blue Mountain and I decided to opt out of that one - I saw someone posted a You Tube video of parts of the course and it didn't grab me so I'll be curious to hear their opinion of the race - great hill training of course!

So after the Niagara 100km ultra 2 weeks ago I was off for 5 days. I got shooting pains in my big toe and after 4 days I was able to start running again and at this point the toenail bed has begun to turn black over allot of the toe but so far it looks like I'll keep the nail. I have not done a single treadmill session this summer so it's a waste of money keeping the gym membership but I feel that I'm making good strength improvements by running trails so much and getting used to the heat and humidity better. I went out for a 10 km run today when it was 33 degrees outside with a 41 degree humidity and while it was not fun, I did it! And yesterday on the same course in very similar conditions I was with my friends and I did 16 miles with them. I was informed later that evening that a Massassauga Rattler bit his shoe on about the 11th loop - fortunately it was a small one and didn't puncture his shoe but just shows you have to watch yourself out there.

So Creemore. Why do it and what do I expect? You can read my 2013 race report to see aspects of the course if you are contemplating it. Although it's not the prettiest course in the OUS calendar, with 50% trail and 50% road it may not appeal to the die hard trail runner. However, it does have allot to offer so read on.

What can I tell you about it? Traditionally it is bloody hot and looking at the forecast it's calling for 24 degrees with sun and some slight cloud. Chances are on the day it will feel hotter out in the exposed sun. There are some nasty hills by Ontario standards and those are out on exposed country roads. Some of the views looking down are magnificent but they do hurt on the second lap. Last year I really suffered in the heat, barfed after lap one and got slightly lost in my daze and finished in about 6 hours 20 minutes. The second lap was not quite a death march but was not too far off at times and I was very glad to finish it. I actually don't remember much of the trail sections but some of those road sections are firmly burned into my conscious mind. 

I again want to treat this purely as a training run and use it for the hills and the heat. The other reason to do it is enjoy running the race with ultra friends I have made and to support Pierre and Lee Ann, who put on a great race right from their house. And of course after the arduous course to have pizza and beer and sit in the cool, flowing river behind their property is bliss.

I have just ordered a running vest, the Salomon Advanced Skin 12 Set, but I don't think it will be here in time to try it out so I'll have to use it in training. To run with I'll likely use the Hoka Stinsen Trail shoes and my Nathan belt with 2 mini water holders. The Hokas were bliss to wear in the Niagara and support so much cushioning and beside the big toe, there were no blister issues.

Pre-Race Predictions

I'll likely drive there very early on the Saturday morning and my race predictions are sub 6 hours. I'd love 5:45 but really want to at least improve on last years 6:20 and hope that all the trail running and heat training (and rest between races) will make a difference so watch this space :)

I hope I'll see some of you out there and I hope that my blog has encouraged a few of you to try out a race or two in the series. 

It's a Hill. . . Get Over It!

Post Race Report

Hello my running friends. Welcome back and thanks for looking in on me after the Creemore 50km. Sorry it took a few weeks to post this but life got in the way. Here we go. . .

This was my second Creemore and my second finish. I’m really happy about that and to date it is the closest I’ve come to nailing my pre-race prediction. I got it done in 5:45 - spot on what I hoped for. The first loop was done in a fairly respectable 2:23 and then the wheels came off on loop two – now THAT sounds more familiar I’m sure. I was not too surprised it happened though as I really was trying to run most of the hills on the first lap – and boy are there some hills. I’ve now had an opportunity to download the GPS info and it shows 3,300 feet of elevation gain over the 50km. The CN Tower is 1,800 feet approx so almost two CN Towers to give you an idea. It is probably the hilliest OUS race for the distance. Sure, if you run SS 100 miles or Niagara 100km you’ll cover more altitude (actually the Niagara one surprised me but it shows even more elevation than Creemore over the 100km) but we’re talking in 31 miles. Here are a few charts from my watch.

Course Map - 3,366ft Elevation

Elevation, lap (3.1 mile or 5km), and Pace information

                       
They put up cheeky little signs around the course that say things like ‘not a hill’ when the incline has you wishing for a chairlift. Even some of the ‘non hills’ are steeper than many OUS races. Sure, what goes up must come down (eventually) but the downs can mess you up also and I’m sure some of you were pretty damn sore for a few days and not all from the ups!

The drive up was uneventful. 3:45 am out of bed after a restful sleep and 4:30 am out the door after cereal and toast. Straight up Hurontario (Highway 10), East on 89 and North on Airport Road got me to Creemore in 2 hours 15 minutes. I got the identical parking spot as last year and went over to see the action at the start/finish where I ran into the usual suspects and some that I had not seen since last year.

Waiting the last few minutes around the car I was chatting to Kimberley and there was a car of intrepid runners getting ready for their particular races. One of the ladies asked if I was the guy with the blog. Sweet. My 5 minutes of fame. I can’t recall her name so I apologize but maybe I’ll see you again or you’ll post a message when you get a chance to read this blog. She had a pierced nose and was a with a group of about 4 friends and while she’d completed the 25km race last year she was moving up to the 50km, her first attempt at that distance. She explained that she scours the net for all the blog reports she can find for as much information as she can about a particular course. It’s not a bad idea actually and I certainly do it. I have a few favorites but if you do a search for ‘such and such race report' you can generally find something about the race you are considering.

I offered advice such as not starting too fast (seems obvious but very easy to get caught up in the excitement of the day on fresh legs - maybe I should heed my own advice on that) and getting out of the start/finish as quickly as possible after the first lap because you feel tired and knowing you can just stop/quit is too tempting sometimes when you are having a bad day. And let’s face it, we all have bad days sometimes. After wishing her and her friends all the best on a great race, I took a few quick photos and got the rest of my stuff together and was off to the start line. Here's a shot of the cars arriving and a nice shot of some of the familiar faces at these ultras.

Richard Takata, Alex Campbell, Jack Kilislian and Kimberley Van Delst

Lap 1

I arranged myself in the starting line according to how fast I know others are so I guess I was about ¼ of the way to the front. I was just chatting generally and then heard there was 30 seconds left so a few final deep breaths, set the watch and bang, we are off. The temperature was so much better than the year prior. Cool enough with a light breeze so I was very happy. I made a point of going slow for the first trail section, just tucking behind a lady and taking it all in. We then popped out onto Airport Road for about .25 km and then it is a sharp right onto what must be some rural concession road and you can see for about 2km ahead as the road climbs up. This is not a hill (according to the RD’s) but it can mess you up. Last year I had gone far too quickly on the trail part and by this first hill was already in walking mode. This time around I was slower but was doing a steady, slow jog up the hill. That was pretty much the story of lap one. I certainly did power walk some of the really nasty hills but was able to jog a number of the others.

I found myself running among 5 guys for a number of the middle miles on the first lap and being lemmings we all followed the leader straight at a turn and went back into the woods in the wrong direction. Fortunately we came across Joe Cleary I think and he said to the lead of our group that we were going the wrong way. Slightly dejected by the prospect of turning around up an incline, we had no choice and after groaning a bit I joined the caboose back to the intersection where we saw about 8 runners who were now ahead of us. Jack Kilislian was right there now and I was thinking I might have been slightly further ahead of him as I’d felt my pace had picked up with the group but he was running strong. Fortunately our wrong turn was not miles out of the way and I’d say we lost about 2-3 minutes.

There was one creek where you could not avoid getting a soaker but I had no blister issues. The downhill and uphill gully section with all the rocks sucked and seemed to go on and on. One of the property owners had kindly left her hose at the back for us runners to soak our heads which was a lovely relief on the second loop when things were getting toasty. Same smell of manure by the silo but a little breeze to stop you gagging. This is quite a lonely stretch of road. And of course close to the start/finish you have the two steep, short ravine sections where you pull yourself up a rope. At least you know you only have about ½ km to the finish line.

By the end of lap one the temp was going up, bright sun, but still a huge improvement on last year. I felt I’d gone slower and could manage the second lap but I was feeling it and my 2:23 loop was considerably faster than last years run.

Lap 2

I think I pulled in together with Jack but he got out ahead of me and that was the last I saw of him. I got back into the trail at the end of their driveway and went the correct direction this time. Last year I was barfing by this point and a bit dazed but managed this year to avoid throwing up for another 2km. By the time I hit the road I was starting to feel like a zombie (but not the Zombie’s from World War Z or I would have won the race). I walked all the way to the top of the hill and had about 5 people pass me and knew my ‘race’ was over and that the second lap was going to be a walk up the majority of hills. I took a right down the road towards the aid station and then had my first barf by the side of the road. With it getting warmer and with the water not getting absorbed and just sloshing around in my gut I was kind of happy to reboot but sorry that it happened just as Kimberly was running by me – especially since she had lent me her extra handheld bottle. Oops. I promise to wash it. It must be why she insisted I keep it at the end. Ha ha.

Actually, I liked her handheld better than mine. The reason I was not using my yellow Amphipod was because of a mishap in the dishwasher a few days prior. A Tupperware lid found it’s way onto the heating element in the dishwasher and the smell of smoke woke me in the middle of the night. Flying down the stairs and looking for a fire I discovered that the source of the fumes was the Tupperware which had melted right through. Unfortunately this smell completely contaminated the plastic handheld and made the water taste/smell of burning plastic. Yuck. So thanks Kimberley for helping me out.

After my digestion mishap I ran up to the aid station in time to have a toast of ginger ale with Kimberley, discuss politics, love, life and liberty, ya de ya. . . ok, just a toast of ginger ale. Then I insisted she run into the single track ahead of me and she was gone. I was back to walking but the ginger ale did help settle me for a short while but most of lap two was not pretty. A few others passed me along the way and then it was just me on my own thinking I was the only one in the race and determined not to let anybody else pass me.

At a few points the horseflies were a nuisance once they honed in on your sweat and I was waving my cap around like a madman zigzagging across the road cursing. One more woman (Caroline Caskie) came past me on a hill and I kept her in my sites as we walked/ran along the stile road which was very depressing to me now. For the final 15km nobody else passed me.

I had now barfed another 3 times and choose the 5^th spot on the stile road which was spectacular as it shot out my nostrils at the same time. Damn I hate that! For some reason it ‘smelled’ like fish. Not sure why. So things were definitely not comfy for me but as I saw Caroline turn right into the woods ahead of me at least I knew I’d be off that damn road shortly. I got through the wood section back to the final nasty mother of a hill (but with a wonderful view) which left 3km to the end. I was a bit dazed and saw the aid station directly in front of me on the road but paused and looked around slightly confused and felt I might chuck again so was looking for some cover to spare the aid station workers. They called me over thinking I was totally out of it (not far from the truth) and I explained myself and just said I needed some ginger ale. Only 3km more they said and I thanked them as I grabbed a sponge at the station and poured it over the back of my neck. Aaaahhhhhh. Nice.

That last steep hill down hurts but I was able to pick up the pace somewhat and had one final peak up the hill before heading cross country to see if anybody was going to make me run faster (please no!). Fortunately the only person I saw was a good 4-5 minutes back and while I didn't relax, I didn't have to panic either. Through the grass field, back into the woods, climb the two gullies with ropes, pass the garbage tip and out into the open, over the bridge which totally messes with you by that point and the final 100 feet past people clapping with the big finish sausage and over the timing mat with a medal waiting for you. Done!

Final stats

Entrants: 69
Finishers: 65
My placing: 29
My time: 5:44:53
Last years time: 6:19:59

Nice Hand Made Finishing Medal. Thanks Pierre and Lee Anne

After finishing I hobbled to the chair next to the first aid station and the Ambulance dude kindly gave me a cold water from his cooler. Oh that was lovely. Legs were crying out at me and I just needed to sit for 10 minutes to get the calves to stop twitching so badly. I saw Kimberley who had an excellent race and carried on to 17th place in 5:25. I headed over to the food but no pizza yet - the first lot had been wolfed down by hungry runners but more was on it's way. I grabbed a Timbit I think and sat again and then we were called to present awards so we sat on the grass around Pierre and Lee Anne as the winners and their times were announced and they came up to receive their goodies. Some really quick runners out there for sure. I saw Jack and congratulated him on his 9th place and 5:04 finish time. Damn that is fast for this course. I went over and congratulated Melanie, Steven, Elise and Lisa on their excellent races.

After that, pizza was back on hand and I grabbed a slice and headed over to the river to sit and enjoy. Many people were relaxing in the river but I was still fairly dazed and just needed to get some calories inside me to get me out of the stupour. That done and not wanting to seize up I marched over and grabbed a beer and headed out past the finish line to cheer on any runners that were coming in which I always enjoy doing. After 15 minutes of that it was back up to see Kimberley and Richard who was now sitting after completing his race. We sat there and joked around for about 45 minutes, relaxing and talking about the race and I won a spot prize which was a hand made ceramic bowl. Sweet. Thanks Lee Anne.

I didn't get into the river this time around and after feeling able I said goodbye to people and made my way to the car and headed home. Oh. I did get to meet the young woman who had entered her first 50km also. The first time was at an aid station and it was the second loop. She was feeling rough and I gave some encouraging words as did Maryka who was manning the aid station and we got her going. The second time was as I was sitting relaxing at the end and she did it :) Her first 50km. A great moment and I was really happy to be able to congratulate her. Well done. :)

Thank you for reading my Creemore Race Report and my next one will be after Eastern States 100 miles in mid August. Gulp. 20,000 feet of elevation instead of 3,300 and on trails, not road. No blogs I can read since it's the inaugural race. Damn. Anyway, it's going to be hard as hell. Am I ready? I don't know but I'll give it my best and that's all anybody can ask.

Happy running from Alex. Aka The Running Dude.