Well, it had to happen eventually. Lee Anne and I ran with Cathy, a longtime friend that hangs out with the Borden Striders. I hear through the grapevine that the Striders will be hosting trail races at Base Borden again next year. Not sure if it will be the same format (5K, 8K, 10K, 10K, 5/21.1K) but should be interesting! It can be quite challenging running on the base, with snipers trying to drop you, explosions all around and the constant shouting. I may be exaggerating...
What happened? Snow. Just a few flakes on the ground in Creemore, but once we climbed the escarpment, it is a whole different world up there! 4 inches of snow on some of the trails, unplowed roads with 3 inches of slush, snow and sleet stinging the face... Wonderful!
Although slow, I managed a respectable 18K that included some significant hills (is there any other type of run in the Creemore area?) and enough snow to up the exertion. Lee Anne remarked that if these are the conditions during the Creemore 100M on December 1/2, it could get ugly!
The scenery was certainly worth the discomfort. snow-clad branches overhanging the trails, beautiful sun drenched vistas to the west and what could only be described as weather that depicted toxic Armageddon to the east. A snow-laden streamer coming off Georgian Bay had just the right colouring of the apocalypse. We saw white-tail deer twice and red deer, which was easy to arrange as we ran past a farm that raises red deer!
So now we will prepare for 30 adventurous runners (there are other descriptions for people that attempt 100 miles in Creemore in December, but let's be polite) who will test their abilities in what could be a harsh environment. I had planned to mow the grass on one of the trails this weekend, but it would have been tricky as it was covered in snow. I still hope for reasonable running weather in early December. Stranger things have happened! But if there is a sprinkling of snow, the runners had best bring their A game... Completing the race could take total commitment and effort.
Saturday, November 3, 2012
Saturday, October 20, 2012
I'm not dead yet!
Okay, I've been lazy and took some time away from blogging, for several reasons. The season for me is winding down, I've applied copious quantities of "free time" to various projects, and I actually paid some money to obtain what is called VIP status in a car racing game I enjoy. The latter is a bit disappointing, as there are less VIP'ers to race against, hence less excitement.
Before I get to the projects, at the bottom of this post is the Run for the Toad race report I posted on Running Mania, with some reflection items kicked in pour gratis. So, what has kept me occupied since September 8? Let me explain the darker side of how I normally spend my "down time". For those who share the running passion, I need not explain the time needed to ramp up from surgery (or some fairly major injury) once we get the go-ahead to start training seriously.
I am a lumberjack. Technically, I was a lumberjack. In my 20's, I spent a couple of years as a skidder operator, then a cutter. A cutter is what is romantically referred to as a lumberjack, replete with suspenders, panties and a bra. For those not familiar with Monty Python, please do your research (the lumberjack song). One component of my down-time is to supply firewood to friends and family. They pay for this service and expect quality product delivered in a timely manner. This year, I helped Lee Anne with her inaugural Creemore Copper Kettle Dash, a 5K and 10K race held in late August, aligned with Creemore Spring's Copper Kettle Festival. Then we went on vacation. When we got back, I realized I normally spend a week in early September hauling and delivering wood (it is cut in the Spring to dry). I was late, but had to delivery about 10 bushcord of wood, driving a tractor with no cab, in 5 degree weather, in the rain. What fun!
Then I clad the house in pine (board and batten style) and painted it (the house. Yes, the whole house!). Here is a picture before the painting. I don't have painted pictures yet as it will not stop raining long enough for me to finish! And they think I control the weather? I wish!
The remaining trim will be painted tomorrow.
Here's a file picture of the wood before delivery:
Running? Oh yeah! Central to the blog... I remember! Surgery was July 17, running started in September, first race was (below) the Toad, which went better than expected. At 54, running 25K trail in 2:41 is not too shabby. I'm a long way behind an AC podium finish, but not the last in my AC to cross the finish line. I am not getting out for a run as often as I would like, but enough to consider what I am doing part of a painfully slow ramp-up. Today, I got in 18K, with a hill. Some of you might know the hill. I call it O2 and it is part of the Creemore Vertical Challenge. For those who have blocked it from their memory, let me remind you that it is 800 meters long and starts after an uphill section. I have heard it described as nasty. I have heard other descriptors, but will not repeat them here, as they were uttered by runners who were not having a good day. This includes almost everyone who has run the CVC 50K. Having only run 7K before O2, I was relatively fresh and tried to run the entire hill. I made it to within 50 meters of the top of the steep section (the scrabble) but could not find enough oxygen to keep running. I walked the 50 meters, but ran the remaining "grassy" hill. I'm quite proud of that!
Sidebar: I believe it was Dave Champion who claimed to have been worried about dying on his second ascent of O2, during the 2008 50K CVC. He was walking up the hill, but was quite dizzy from the heat and was worried that he would fall backwards, hit his head on a rock and expire. After today's ascent, I now understand how he felt!
Creemore 100 Miler is back!
To provide Scott Garrett, who is running a 100 miler every month this year, with a local venue for his last race of the year, the Creemore 100 Mile Challenge is back on, for 2012! Jodi Langely has taken on the role of race director and Lee Anne and I are again hosting the race. There will be a 2.6K spur, then 15 loops of a 10.6K course comprised of 60% road (paved and gravel) and trail. The course is mainly downhill, with 3 smallish hills (yes Kinga, small for north of Hwy 89) and one optical illusionary uphill. Sign-up already includes some big names from Ontario, although defending champions Ken Moon is injured and I don't believe Monica Scholtz will be making an appearance.
I would really like to start a rumour that Yiannis Kouros is competing, but it would be an outright fabrication. he has already run a race in Canada this year... The race is capped at 30 and there are already 25 signed up at Ultrasignup:
http://ultrasignup.com/register.aspx?did=17804
Run for the Toad
What an incredible race. Some consider the course easy, but try following the young man who won the 50K this year and tell me it is easy! He screamed the 12.5K loop 4 times, each in 50 minutes and change. Wow! I find the rollers wear me down in the 25K, let alone pushing hard for 4 loops. Thanks so much to Peggy and George for all your efforts, for helping the Canadian ultra team and (2013 and 2014) hosting the Canadian 50K championships. Simply a class act!
From the RR on Running Mania:
Leading up to my first race after knee surgery (torn cartilage), I was somewhat anxious, to say the least. Running had been fine since I started in early September (a few trial runs in August barely count), but I was not looking forward to toeing the line at such a large race, with a distinct possibility of having it end in a DNF...
For those who made it to the Toad, isn't it incredible how much of a show George and Peggy put on? Curly (Lee Anne) and I helped out on Friday by handing out about 600 duffel bags. We chatted with a million people, including Ryan Melcher, an incredible runner, who paced Ellie Greenwood this year at her Western 100M victory.
Race day dawned with about the best weather I have witnessed at the Toad. I asked Peggy to cancel the race as there was no freezing cold rain... Shorts and a T-shirt were all that was needed. The plan was to start conservatively, then slow down. I kept to plan for the first loop, clocking a 1:20 for the first 12.5K. I started the second loop slowly, although when the 50K leader (some young guy!) flew by me at the start of his 3rd loop, I thought that I was standing still! About halfway through loop 2, a funny thing happened. I didn't slow down and I didn't feel tired! I even started to catch a few people. In the distance, I say Joanne Barber (Doug and Joanne are good friends). What? I'm keeping up with Joanne? By the way, Joanne usually race-walks the Toad. In fact, she has won the race-walk outright, in times such as 3:00, for the 25K!
For the last 3K, I did something that was paraphrased in a Mr. Boffo comic. The picture is of a passenger flying a 747. The caption at the bottom reads: "The last thing airport control wants to hear, after a passenger has taken over control of a 747". The bubble states "Let's see what this baby can do!".
I figured there was little chance of a DNF at 22K, so, let's see what these knees can do! I would not call my pace "fast", but I dipped below a 6 minute K. I ran most of the little risers and tried to keep my breathing near max VO2. The second loop was also done in 1:20, for a finish time of 2:41 (2:40 chip time).
Very satisfied with my race and my finishing time. The hope is now that I can train up to a 50K next year.
See you at the Toad in 2013!
Before I get to the projects, at the bottom of this post is the Run for the Toad race report I posted on Running Mania, with some reflection items kicked in pour gratis. So, what has kept me occupied since September 8? Let me explain the darker side of how I normally spend my "down time". For those who share the running passion, I need not explain the time needed to ramp up from surgery (or some fairly major injury) once we get the go-ahead to start training seriously.
I am a lumberjack. Technically, I was a lumberjack. In my 20's, I spent a couple of years as a skidder operator, then a cutter. A cutter is what is romantically referred to as a lumberjack, replete with suspenders, panties and a bra. For those not familiar with Monty Python, please do your research (the lumberjack song). One component of my down-time is to supply firewood to friends and family. They pay for this service and expect quality product delivered in a timely manner. This year, I helped Lee Anne with her inaugural Creemore Copper Kettle Dash, a 5K and 10K race held in late August, aligned with Creemore Spring's Copper Kettle Festival. Then we went on vacation. When we got back, I realized I normally spend a week in early September hauling and delivering wood (it is cut in the Spring to dry). I was late, but had to delivery about 10 bushcord of wood, driving a tractor with no cab, in 5 degree weather, in the rain. What fun!
Then I clad the house in pine (board and batten style) and painted it (the house. Yes, the whole house!). Here is a picture before the painting. I don't have painted pictures yet as it will not stop raining long enough for me to finish! And they think I control the weather? I wish!
The remaining trim will be painted tomorrow.
Here's a file picture of the wood before delivery:
Running? Oh yeah! Central to the blog... I remember! Surgery was July 17, running started in September, first race was (below) the Toad, which went better than expected. At 54, running 25K trail in 2:41 is not too shabby. I'm a long way behind an AC podium finish, but not the last in my AC to cross the finish line. I am not getting out for a run as often as I would like, but enough to consider what I am doing part of a painfully slow ramp-up. Today, I got in 18K, with a hill. Some of you might know the hill. I call it O2 and it is part of the Creemore Vertical Challenge. For those who have blocked it from their memory, let me remind you that it is 800 meters long and starts after an uphill section. I have heard it described as nasty. I have heard other descriptors, but will not repeat them here, as they were uttered by runners who were not having a good day. This includes almost everyone who has run the CVC 50K. Having only run 7K before O2, I was relatively fresh and tried to run the entire hill. I made it to within 50 meters of the top of the steep section (the scrabble) but could not find enough oxygen to keep running. I walked the 50 meters, but ran the remaining "grassy" hill. I'm quite proud of that!
Sidebar: I believe it was Dave Champion who claimed to have been worried about dying on his second ascent of O2, during the 2008 50K CVC. He was walking up the hill, but was quite dizzy from the heat and was worried that he would fall backwards, hit his head on a rock and expire. After today's ascent, I now understand how he felt!
Creemore 100 Miler is back!
To provide Scott Garrett, who is running a 100 miler every month this year, with a local venue for his last race of the year, the Creemore 100 Mile Challenge is back on, for 2012! Jodi Langely has taken on the role of race director and Lee Anne and I are again hosting the race. There will be a 2.6K spur, then 15 loops of a 10.6K course comprised of 60% road (paved and gravel) and trail. The course is mainly downhill, with 3 smallish hills (yes Kinga, small for north of Hwy 89) and one optical illusionary uphill. Sign-up already includes some big names from Ontario, although defending champions Ken Moon is injured and I don't believe Monica Scholtz will be making an appearance.
I would really like to start a rumour that Yiannis Kouros is competing, but it would be an outright fabrication. he has already run a race in Canada this year... The race is capped at 30 and there are already 25 signed up at Ultrasignup:
http://ultrasignup.com/register.aspx?did=17804
Run for the Toad
What an incredible race. Some consider the course easy, but try following the young man who won the 50K this year and tell me it is easy! He screamed the 12.5K loop 4 times, each in 50 minutes and change. Wow! I find the rollers wear me down in the 25K, let alone pushing hard for 4 loops. Thanks so much to Peggy and George for all your efforts, for helping the Canadian ultra team and (2013 and 2014) hosting the Canadian 50K championships. Simply a class act!
From the RR on Running Mania:
Leading up to my first race after knee surgery (torn cartilage), I was somewhat anxious, to say the least. Running had been fine since I started in early September (a few trial runs in August barely count), but I was not looking forward to toeing the line at such a large race, with a distinct possibility of having it end in a DNF...
For those who made it to the Toad, isn't it incredible how much of a show George and Peggy put on? Curly (Lee Anne) and I helped out on Friday by handing out about 600 duffel bags. We chatted with a million people, including Ryan Melcher, an incredible runner, who paced Ellie Greenwood this year at her Western 100M victory.
Race day dawned with about the best weather I have witnessed at the Toad. I asked Peggy to cancel the race as there was no freezing cold rain... Shorts and a T-shirt were all that was needed. The plan was to start conservatively, then slow down. I kept to plan for the first loop, clocking a 1:20 for the first 12.5K. I started the second loop slowly, although when the 50K leader (some young guy!) flew by me at the start of his 3rd loop, I thought that I was standing still! About halfway through loop 2, a funny thing happened. I didn't slow down and I didn't feel tired! I even started to catch a few people. In the distance, I say Joanne Barber (Doug and Joanne are good friends). What? I'm keeping up with Joanne? By the way, Joanne usually race-walks the Toad. In fact, she has won the race-walk outright, in times such as 3:00, for the 25K!
For the last 3K, I did something that was paraphrased in a Mr. Boffo comic. The picture is of a passenger flying a 747. The caption at the bottom reads: "The last thing airport control wants to hear, after a passenger has taken over control of a 747". The bubble states "Let's see what this baby can do!".
I figured there was little chance of a DNF at 22K, so, let's see what these knees can do! I would not call my pace "fast", but I dipped below a 6 minute K. I ran most of the little risers and tried to keep my breathing near max VO2. The second loop was also done in 1:20, for a finish time of 2:41 (2:40 chip time).
Very satisfied with my race and my finishing time. The hope is now that I can train up to a 50K next year.
See you at the Toad in 2013!
Saturday, September 8, 2012
Back from Vacation!
Well, time flies when you are having fun. I have been tardy in posting, as we have had a busy late-August / early September. I'll start with a summary, then wander aimlessly wherever my faulty memory circuits take me. Us. Sorry...
Creemore Copper Kettle Dash:
Setting up for every race involves planning, spending lots of cash and fighting a losing battle of trying to avoid forgetting anything of import. An inaugural event has that added bonus of the unknown. With 42 signed up and an estimated (you'll hear that word often) 80 expected for the race, what shirt distribution is best? How many pins do you need to buy. Water?
Lee Anne (she is the race director) and I put in countless hours (I did not count them) getting read for the race. Bought a new kiln (the old one blew up real good!) and had some issues with off-glaze pottery, 2 weeks before the race.
The race went smoothly, with one runner going off course. Last minute panic while talking to the antique car director, when it became apparent that cars would be trying to drive through the race course at the start of the race!
Aside from the glitches, the race itself was well received. There were awards and spot prizes for almost everyone who raced. Much positive feedback and some ideas for a better race next year. The finishing times for the 5K were good, with room to break the record in future years. The 10K is a different story. The 10K has a big hill. Try to remember who is writing this. Big = 2K up and up and up. Winning time? 37:31. I'm not sure which national team Nikoloy belongs to, but I'm not sure how a 10K with a 2K hill can be run in under 40 minutes...
Vacation:
Not sure how we pulled this one out of a hat, but after some fruitless effort trying to set up a trip out west, to climb in the Canmore / Banff area, this is what happened:
Lee Anne: 2nd in the Ottawa Ironman Duathlon (4K run, 180K bike, 42.2 run).
A good friend (can I use your name Dawn?) was being visited by her daughter, who has a beautiful house just outside of Gatineau park, north of Ottawa. Lee Anne signed up for the Ironman, we drove to Ottawa and Lee Anne tried her first Duathlon. It was a long day (13:42), but interesting, from a support capacity. During her race, I was able to get my first "long" run in, by running 14K of the bike course. The next day (Sunday) was recovery, with a short hike in Gatineau park.
Next, we drove to Lake Placid, for some "little" mountain hikes. Little is in quotes, because although the elevation was small (circa 3,000 feet vertical) and the hikes short (13 - 21K), the effort was incredible! Large sections of the Marcy, Phelps and Algonquin peaks were boulder fields. More up and down, right and left, than actual moving forward. Some 2K sections took an hour. Yes, we are slow hikers, but Marcy (highest peak in NY) took 10 hours to hike 15 miles.
We stayed at the Adirondack Loj for 5 nights. Deliberately rustic, the lodge has no locks on the doors, so keep your passports in your car. The town of Placid Lake is possibly in decline, although this would be difficult to tell from the restaurant prices. The food was great, but $30 for a main course usually accompanies a world reknown eatery.
So now I sit typing in a B&B in Niagara-on-the-lake, to end the vacation. Went out today for what was supposed to be a long run, only to find the knees (both!) were so beat up from hopping boulders in NY, that it took me 1.5 hours to run/walk about 10K. I guess that serious training for the 25K Toad starts this week!
Ramblings:
As I type, friends are running Haliburton. One of the plans was to show up today and run it. It fell through, primarily because we are both battered from the hiking in NY.
Other friends are running the 24H in Poland, which (as I type) started 2.5 hours ago. Thoughts go out to Sharon Z. in particular, who had a tough time in Wales last year.
Good luck to all of you, who toe the line in these epic races. I fervently hope to join you within the year!
Lee Anne was second, in a field of 2 women, at the Canadian Ironman Duathlon, in Ottawa. Nevertheless. it was a gutsy move, for a 58 year old women, to attempt an event that does not lend itself to 55+ women. The cutoffs, although generous for 30 year olds, can be difficult for older women.
Today is a small setback in my post-surgery running. I could not run at points because of knee pain, but the musculature is fine. I anticipate that a fine balance of ibuprofen and red wine will rectify the shortcoming within mere days...
Keep on running!
Creemore Copper Kettle Dash:
Setting up for every race involves planning, spending lots of cash and fighting a losing battle of trying to avoid forgetting anything of import. An inaugural event has that added bonus of the unknown. With 42 signed up and an estimated (you'll hear that word often) 80 expected for the race, what shirt distribution is best? How many pins do you need to buy. Water?
Lee Anne (she is the race director) and I put in countless hours (I did not count them) getting read for the race. Bought a new kiln (the old one blew up real good!) and had some issues with off-glaze pottery, 2 weeks before the race.
The race went smoothly, with one runner going off course. Last minute panic while talking to the antique car director, when it became apparent that cars would be trying to drive through the race course at the start of the race!
Aside from the glitches, the race itself was well received. There were awards and spot prizes for almost everyone who raced. Much positive feedback and some ideas for a better race next year. The finishing times for the 5K were good, with room to break the record in future years. The 10K is a different story. The 10K has a big hill. Try to remember who is writing this. Big = 2K up and up and up. Winning time? 37:31. I'm not sure which national team Nikoloy belongs to, but I'm not sure how a 10K with a 2K hill can be run in under 40 minutes...
Vacation:
Not sure how we pulled this one out of a hat, but after some fruitless effort trying to set up a trip out west, to climb in the Canmore / Banff area, this is what happened:
Lee Anne: 2nd in the Ottawa Ironman Duathlon (4K run, 180K bike, 42.2 run).
A good friend (can I use your name Dawn?) was being visited by her daughter, who has a beautiful house just outside of Gatineau park, north of Ottawa. Lee Anne signed up for the Ironman, we drove to Ottawa and Lee Anne tried her first Duathlon. It was a long day (13:42), but interesting, from a support capacity. During her race, I was able to get my first "long" run in, by running 14K of the bike course. The next day (Sunday) was recovery, with a short hike in Gatineau park.
Next, we drove to Lake Placid, for some "little" mountain hikes. Little is in quotes, because although the elevation was small (circa 3,000 feet vertical) and the hikes short (13 - 21K), the effort was incredible! Large sections of the Marcy, Phelps and Algonquin peaks were boulder fields. More up and down, right and left, than actual moving forward. Some 2K sections took an hour. Yes, we are slow hikers, but Marcy (highest peak in NY) took 10 hours to hike 15 miles.
We stayed at the Adirondack Loj for 5 nights. Deliberately rustic, the lodge has no locks on the doors, so keep your passports in your car. The town of Placid Lake is possibly in decline, although this would be difficult to tell from the restaurant prices. The food was great, but $30 for a main course usually accompanies a world reknown eatery.
So now I sit typing in a B&B in Niagara-on-the-lake, to end the vacation. Went out today for what was supposed to be a long run, only to find the knees (both!) were so beat up from hopping boulders in NY, that it took me 1.5 hours to run/walk about 10K. I guess that serious training for the 25K Toad starts this week!
Ramblings:
As I type, friends are running Haliburton. One of the plans was to show up today and run it. It fell through, primarily because we are both battered from the hiking in NY.
Other friends are running the 24H in Poland, which (as I type) started 2.5 hours ago. Thoughts go out to Sharon Z. in particular, who had a tough time in Wales last year.
Good luck to all of you, who toe the line in these epic races. I fervently hope to join you within the year!
Lee Anne was second, in a field of 2 women, at the Canadian Ironman Duathlon, in Ottawa. Nevertheless. it was a gutsy move, for a 58 year old women, to attempt an event that does not lend itself to 55+ women. The cutoffs, although generous for 30 year olds, can be difficult for older women.
Today is a small setback in my post-surgery running. I could not run at points because of knee pain, but the musculature is fine. I anticipate that a fine balance of ibuprofen and red wine will rectify the shortcoming within mere days...
Keep on running!
Wednesday, August 15, 2012
Running: You Should Try it!
4 weeks to the day of my knee surgery, I went for a run. Those of you who have run long (half, marathon, ultra) know it is important to have more than 1 goal. It can be crazy, mind bending goals, such as Ron Irwin, in the recent Dirty Girls 48 hour race: 100 miles, 200K, 200K+. What allowed Ron to set such lofty goals was a near-debilitating training program, coupled with an intense love of running. Yes, running can be boring and seemingly pointless, but if you can find 2 or 3 good things about every training run, the race is in the bag. Training for a 50K typically involves logging 1,000K. Unless you want to do well in the 50K race, in which case you need to up the training distance...
4 weeks after knee surgery, the "goals" seem almost pathetic, especially for someone who has run fairly long races. It is good to keep in mind that those just starting to run would love to reach a goal as modest as what I set for myself. Yesterday (Tuesday, August 14) was my first real run. I had run/walked a couple of times in the last week and I have been attending physio, but I now wanted to give the knee a modest test: Run 2K, then asses if I could complete 7.5K of the Creemore Vertical Challenge. I was told to run on the road by several people, but my reason for running trail was twofold: 1. Running pavement would be high impact on my recovering knee and 2. I have trouble running slowly along a road. This run HAD to be at a slow pace.
I reached 2K without any knee pain and although the pace was slow, surprisingly little issues with my current lack of conditioning. After a bathroom break, I decided to press on. My mantra was "keep it slow, keep it easy" as I ran the first 6K of the CVC course, followed by the last 1.5K of the course (up and down the cliffs). I would be lying if I claimed there was no knee pain, but aside from a couple of twinges, smooth sailing!
My 7.5K probably took about 50 minutes, but I could not be happier. I awoke with almost no stiffness this morning, although the knee and legs were stiff this afternoon. I did not run today (chopped wood) and have physio tomorrow, so I might try a short run (4K) after physio, to see if the knee can start handling some training. I've signed up for 25K at the Toad, which is my optimistic goal.
Dirty Girls: View from a Volunteer
I ran for 25 years before volunteering at a race. It just never dawned on me that helping out at a race could be anything but tedium. Eventually, Lee Anne (my wife) started running such long races, that I helped out to avoid the boredom of waiting around for hours, for her to finish her 1,000,000K race...
I sometimes exaggerate.
Guess what? Volunteering can be as much fun as running the race. For those recovering from an injury (hi Kinga) it can also be painful to see your friends and race peers tearing up the trail while you hock water, HEED and boiled potatoes.
This year, Diane and Henri (race directors) decided that it would be fun, fun, fun to hold a 48 hour event, along with the 30K (32K this year), and 6, 12 and 24 hour options. Let me try to clarify what this means, from an organizational perspective: Little to no sleep from 2 days before the event, until the entire race site is cleaned up and everything shipped out. For a 48 hour race, this stretches to about 5 days. Yeehaa! And the details! Food, timing schedules, weigh-in for the 48 hour runners, supply logistics and answering a never-ending stream of questions from the racers and volunteers.
Volunteering has its pressures, but nothing a nice glass of red wine won't fix. Yes, I smugly sip my wine while cheering on the runners. If they had volunteered instead of running 232K, they could be beside me, expounding on the merits of an Australian Shiraz...
Seriously? Helping out at a race is amazing. I'm not just saying this to drum up some vollies for next year's Creemore Vertical Challenge. After a while, you get to sense what a runner, in considerable physical stress, needs to make it out there, to the next aid station. It can be as simple (to you) as coke with ice, but to the runner, it has kept the DNF hounds at bay, for a few more precious minutes.
So definitely plan to run more races, but also consider the benefits of volunteering. Entry to some races requires volunteering. Many elite runners pace or vollie at a race they intend to enter the next year, to become acquainted with the venue.
Did I mention we are seeking volunteers for the Creemore Copper Kettle Festival, on August 25? Did I also mention that Creemore Springs is providing beer tickets to the volunteers, for the Copper Kettle Festival, later the same day? 2 hours work, for a free beer and some fine music...
If you can help out, please contact Lee Anne at 705.466.3253 or email leecohen2011@gmail.com
Cheers!
4 weeks after knee surgery, the "goals" seem almost pathetic, especially for someone who has run fairly long races. It is good to keep in mind that those just starting to run would love to reach a goal as modest as what I set for myself. Yesterday (Tuesday, August 14) was my first real run. I had run/walked a couple of times in the last week and I have been attending physio, but I now wanted to give the knee a modest test: Run 2K, then asses if I could complete 7.5K of the Creemore Vertical Challenge. I was told to run on the road by several people, but my reason for running trail was twofold: 1. Running pavement would be high impact on my recovering knee and 2. I have trouble running slowly along a road. This run HAD to be at a slow pace.
I reached 2K without any knee pain and although the pace was slow, surprisingly little issues with my current lack of conditioning. After a bathroom break, I decided to press on. My mantra was "keep it slow, keep it easy" as I ran the first 6K of the CVC course, followed by the last 1.5K of the course (up and down the cliffs). I would be lying if I claimed there was no knee pain, but aside from a couple of twinges, smooth sailing!
My 7.5K probably took about 50 minutes, but I could not be happier. I awoke with almost no stiffness this morning, although the knee and legs were stiff this afternoon. I did not run today (chopped wood) and have physio tomorrow, so I might try a short run (4K) after physio, to see if the knee can start handling some training. I've signed up for 25K at the Toad, which is my optimistic goal.
Dirty Girls: View from a Volunteer
I ran for 25 years before volunteering at a race. It just never dawned on me that helping out at a race could be anything but tedium. Eventually, Lee Anne (my wife) started running such long races, that I helped out to avoid the boredom of waiting around for hours, for her to finish her 1,000,000K race...
I sometimes exaggerate.
Guess what? Volunteering can be as much fun as running the race. For those recovering from an injury (hi Kinga) it can also be painful to see your friends and race peers tearing up the trail while you hock water, HEED and boiled potatoes.
This year, Diane and Henri (race directors) decided that it would be fun, fun, fun to hold a 48 hour event, along with the 30K (32K this year), and 6, 12 and 24 hour options. Let me try to clarify what this means, from an organizational perspective: Little to no sleep from 2 days before the event, until the entire race site is cleaned up and everything shipped out. For a 48 hour race, this stretches to about 5 days. Yeehaa! And the details! Food, timing schedules, weigh-in for the 48 hour runners, supply logistics and answering a never-ending stream of questions from the racers and volunteers.
Volunteering has its pressures, but nothing a nice glass of red wine won't fix. Yes, I smugly sip my wine while cheering on the runners. If they had volunteered instead of running 232K, they could be beside me, expounding on the merits of an Australian Shiraz...
Seriously? Helping out at a race is amazing. I'm not just saying this to drum up some vollies for next year's Creemore Vertical Challenge. After a while, you get to sense what a runner, in considerable physical stress, needs to make it out there, to the next aid station. It can be as simple (to you) as coke with ice, but to the runner, it has kept the DNF hounds at bay, for a few more precious minutes.
So definitely plan to run more races, but also consider the benefits of volunteering. Entry to some races requires volunteering. Many elite runners pace or vollie at a race they intend to enter the next year, to become acquainted with the venue.
Did I mention we are seeking volunteers for the Creemore Copper Kettle Festival, on August 25? Did I also mention that Creemore Springs is providing beer tickets to the volunteers, for the Copper Kettle Festival, later the same day? 2 hours work, for a free beer and some fine music...
If you can help out, please contact Lee Anne at 705.466.3253 or email leecohen2011@gmail.com
Cheers!
Saturday, August 4, 2012
Running Approaches
Okay, I've learned over the years that you should never give doctors too much information. They tend to jump at the chance to draw conclusions and lay down maxims that do not agree with my lifestyle. This rule applies to most people. For example, try asking a runner if you should run through an injury. Make one up! My chondial Milastis is ruptured. Should I continue running? I won't even bother to provide the hypothetical answer. We've all been there and know what the advice will be.
But with doctors, let's even specify surgeons, the big problem is that one should actually listen to their advice and against all your hopes and aspirations, continue with the painful process of not running. I have run since my knee surgery in 1975. I have taken long periods of time off, such as 5.335 days when I had PF in both feet. Back in the 1990's, there was even a 16 day hiatus, for no better reason than a minor back problem that made standing incredibly painful.
I have now "NOT RUN" since The Limberlost Challenge. 3 full weeks. 21 days. 21X 24 X 60 X60 seconds. Okay, you get the picture. So it was with extreme happiness that I received the news from my physiotherapist that I could start runwalking this weekend! I'm not sure what runwalking is, but I nodded my head and quickly left before he changed his mind, or worse yet, explained what he meant by runwalk. Here is my interpretation:
Walk to the driveway, run for 3 hours, then walk from the driveway back into the house.
Don't worry, I realize that the duration may have to be tailored to suit my current conditioning. It may even have to be cut short if my right knee starts a dialogue in which stopping before 3 hours is on its wish list. In reality, I have some trepidation about running outside. If the knee turns south quickly, it might not be such a good idea to walk 5 - 6 K back home. Compounding this conundrum is the fact that I am not at home, so using the treadmill is currently not an option. I'm in Toronto and heading for Niagara-on-the-Lake, then St. Catherines later today. So here is the plan: Bike 50 - 60K to warm up the knee and see how it stands up against a bit of exercise, then try running very short. No more than 20 minutes.
What could possibly go wrong?
Oh! Synopsis:
The knee is feeling great. I think my physiotherapist is a bit perplexed. Every exercise he throws at my knee, it performs without a problem. He asks if I'm in any pain and invariably I reply "no". I am starting to wonder if my years playing rugby and running ultras has changed my perception of pain. He was almost overjoyed when I walked into his clinic on Wednesday and he exclaimed "Your limping!". He looked a bit chagrined when I mentioned that it was due to my back, which was acting up after chopping wood for 3 days. The knee is fine.
So, after 3 weeks of forced inactivity, I will once again try the sport of running.
Stay tuned!
But with doctors, let's even specify surgeons, the big problem is that one should actually listen to their advice and against all your hopes and aspirations, continue with the painful process of not running. I have run since my knee surgery in 1975. I have taken long periods of time off, such as 5.335 days when I had PF in both feet. Back in the 1990's, there was even a 16 day hiatus, for no better reason than a minor back problem that made standing incredibly painful.
I have now "NOT RUN" since The Limberlost Challenge. 3 full weeks. 21 days. 21X 24 X 60 X60 seconds. Okay, you get the picture. So it was with extreme happiness that I received the news from my physiotherapist that I could start runwalking this weekend! I'm not sure what runwalking is, but I nodded my head and quickly left before he changed his mind, or worse yet, explained what he meant by runwalk. Here is my interpretation:
Walk to the driveway, run for 3 hours, then walk from the driveway back into the house.
Don't worry, I realize that the duration may have to be tailored to suit my current conditioning. It may even have to be cut short if my right knee starts a dialogue in which stopping before 3 hours is on its wish list. In reality, I have some trepidation about running outside. If the knee turns south quickly, it might not be such a good idea to walk 5 - 6 K back home. Compounding this conundrum is the fact that I am not at home, so using the treadmill is currently not an option. I'm in Toronto and heading for Niagara-on-the-Lake, then St. Catherines later today. So here is the plan: Bike 50 - 60K to warm up the knee and see how it stands up against a bit of exercise, then try running very short. No more than 20 minutes.
What could possibly go wrong?
Oh! Synopsis:
The knee is feeling great. I think my physiotherapist is a bit perplexed. Every exercise he throws at my knee, it performs without a problem. He asks if I'm in any pain and invariably I reply "no". I am starting to wonder if my years playing rugby and running ultras has changed my perception of pain. He was almost overjoyed when I walked into his clinic on Wednesday and he exclaimed "Your limping!". He looked a bit chagrined when I mentioned that it was due to my back, which was acting up after chopping wood for 3 days. The knee is fine.
So, after 3 weeks of forced inactivity, I will once again try the sport of running.
Stay tuned!
Thursday, July 19, 2012
Knee Surgery Success!
Okay, I was a little disappointed that my surgeon, Dr. Koo would not lend me his cute little camera, used for arthroscopic surgery. I understand; he has standards, a professional reputation, blahblahblah... And honestly, I'm joking about using the chainsaw to make the incision. I figure the Dremel tool would be ideal for that!
My wife Lee Anne dropped me at the hospital at 10:30 for surgery on the torn cartilage of my right knee. The day seemed to progress without a hitch as the nurses/doctors prepped me for surgery. I think half the questions are intended to make you aware that although arthroscopic surgery is routine these days, things can still go south. I was asked several times if I was on medication, had any allergies or if I had died during my last general anaesthesia. Truth is, the last time I had a GA was for knee surgery on my left knee (my other bad knee).
By 12:30, I was in the operating room with more tubes sticking out of me than in an episode of MASH. The doctor asked me if it was the right knee (it was) and for once I didn't feel like using some glib reply. I quickly overcame my hesitation (in answering with a glib reply) and said "You can try the left knee, but there isn't any cartilage left". In the early '70's, the standard procedure was to yank out the whole cartilage.
The next thing I remembered was waking up at about 2:00 PM, post-op. I was surprisingly alert, so the nurse phoned my wife to provide me with a ride home. Lee Anne was dropping my daughter Celeste at work, so I chatted with the hospital people until almost 3:00, when Lee Anne phoned that she was at the hospital. They took me in a wheelchair to the front door. I walked from the wheelchair to the car. It dawned on me later that, although the hospital policy (insurance?) was to shuttle you to the door in style, perhaps trying to walk for the first time on a road is not such a bright idea!
Although I walked from the car to the couch, I was very careful, especially since I was feeling no pain. Lee Anne picked of some Tylenol 3 that I had been proscribed, of which I have a profound aversion. If you ever see the movie Jacob's Ladder, then you know how T3's affect me. I decided to take no pain killers until the knee was hurting considerably. Guess what? I took 200mg (1 tab) of Ibuprofen the next morning, to ward off any inflamation, but so far (54 hours after surgery) there has been almost no pain. The odd twinge if I try a back flip, or something stupid (what could possibly be more stupid than a back flip after knee surgery? You don't know me very well, do you...).
Dr. Koo indicated that the surgery went well. I'm hoping that during the post-op meeting next week, his comment will translate into "you can start running anytime". I know... not going to happen, but one can always hope. I signed on for physiotherapy starting Monday, July 23 in Alliston, with the intent of a speedy recovery.
Surgery Synopsis: Not too bad. Although it is a major inconvenience to your lifestyle, it is manageable, and hopefully well worth it. I keep thinking I'll put on the running shoes and go for a quick 10K, then realize that walking is not all that smooth and easy. Eventually, the shoes will go on!
It has been a hectic July, with the race, then surgery. Our plans for a vacation (those all-too-brief sabbaticals from work) are still up in the air, as our usual passions such as mountain hiking, are not in the cards for the next 5 weeks. One option is for me to take a pottery glazing course, while Lee Anne runs and bikes in Haliburton.
Well, this is quite enough about a topic no runners ever wants to entertain. As a word of reflection, having surgery to trim knee cartilage is not too bad. Of course I'm saying this only 2 days after surgery. If my recovery does not adhere strictly to my plan, I might be of a different opinion. For the sake of my family and friends, let's hope not!
My wife Lee Anne dropped me at the hospital at 10:30 for surgery on the torn cartilage of my right knee. The day seemed to progress without a hitch as the nurses/doctors prepped me for surgery. I think half the questions are intended to make you aware that although arthroscopic surgery is routine these days, things can still go south. I was asked several times if I was on medication, had any allergies or if I had died during my last general anaesthesia. Truth is, the last time I had a GA was for knee surgery on my left knee (my other bad knee).
By 12:30, I was in the operating room with more tubes sticking out of me than in an episode of MASH. The doctor asked me if it was the right knee (it was) and for once I didn't feel like using some glib reply. I quickly overcame my hesitation (in answering with a glib reply) and said "You can try the left knee, but there isn't any cartilage left". In the early '70's, the standard procedure was to yank out the whole cartilage.
The next thing I remembered was waking up at about 2:00 PM, post-op. I was surprisingly alert, so the nurse phoned my wife to provide me with a ride home. Lee Anne was dropping my daughter Celeste at work, so I chatted with the hospital people until almost 3:00, when Lee Anne phoned that she was at the hospital. They took me in a wheelchair to the front door. I walked from the wheelchair to the car. It dawned on me later that, although the hospital policy (insurance?) was to shuttle you to the door in style, perhaps trying to walk for the first time on a road is not such a bright idea!
Although I walked from the car to the couch, I was very careful, especially since I was feeling no pain. Lee Anne picked of some Tylenol 3 that I had been proscribed, of which I have a profound aversion. If you ever see the movie Jacob's Ladder, then you know how T3's affect me. I decided to take no pain killers until the knee was hurting considerably. Guess what? I took 200mg (1 tab) of Ibuprofen the next morning, to ward off any inflamation, but so far (54 hours after surgery) there has been almost no pain. The odd twinge if I try a back flip, or something stupid (what could possibly be more stupid than a back flip after knee surgery? You don't know me very well, do you...).
Dr. Koo indicated that the surgery went well. I'm hoping that during the post-op meeting next week, his comment will translate into "you can start running anytime". I know... not going to happen, but one can always hope. I signed on for physiotherapy starting Monday, July 23 in Alliston, with the intent of a speedy recovery.
Surgery Synopsis: Not too bad. Although it is a major inconvenience to your lifestyle, it is manageable, and hopefully well worth it. I keep thinking I'll put on the running shoes and go for a quick 10K, then realize that walking is not all that smooth and easy. Eventually, the shoes will go on!
It has been a hectic July, with the race, then surgery. Our plans for a vacation (those all-too-brief sabbaticals from work) are still up in the air, as our usual passions such as mountain hiking, are not in the cards for the next 5 weeks. One option is for me to take a pottery glazing course, while Lee Anne runs and bikes in Haliburton.
Well, this is quite enough about a topic no runners ever wants to entertain. As a word of reflection, having surgery to trim knee cartilage is not too bad. Of course I'm saying this only 2 days after surgery. If my recovery does not adhere strictly to my plan, I might be of a different opinion. For the sake of my family and friends, let's hope not!
Friday, July 13, 2012
Creemore Vertical Challenge: Race Director Report
Creemore Vertical Challenge
Race Director Report
It has been 5 days since the race, enough time to reflect on what went well and where improvement is needed. For 5 of the 6 years, the weather could have been better. Not quite in my control, but there are opportunities to make improvements that can mitigate the impact of severe weather. This year, sponge stations were added to the aid stations, for the typically hot weather. Not of much use in a downpour, at least they could be used to clean the mud from hands, before holding and eating fruit!
Starting a race in thunder and lightning presents a challenge. The forecast indicated the rain would move out of the Creemore area before noon, but that was of little consequence at 08:00, when the race was supposed to start. With almost 80 runners shivering in the rain, and factoring in volunteers at the aid stations, a short delay seemed the most reasonable course of action.
One area of improvement is the handing out of race kits. The bib and name stapled to the bags got wet, making it difficult to hand out race kits promptly. Perhaps handing out bibs and the tech T-shirt instead of a bag would be faster and less prone to impact from the weather. Runners could then pick up the promotional material that they want, resulting in less waste.
Race Prep
The 25K course is comprised of about 12K of trail (some of which is on road allowances) and 13K of dirt road. Preparing the 12K of trails requires considerable effort and at least four passes to remove downed trees and branches, cut the grass or whipper snip the weeds, then add trail flags and signs. Ken Moon (2010 OUS champ) was instrumental in helping prep the trails, reducing what is normally a 4 day effort into 2 days. Ken also helped to stuff the race kits, a laborious job at best. Thanks so much for all your help Ken!
Race Day
After eight full days of prepping the course and race site, Saturday dawned cloudy and cool. Some last minute activity, to post signs in high traffic areas and we were ready for race kit pick-up and to start the race. Then the rain came. So much for smooth registration! The timing equipment (clock, computer, printer, etc.) had to be quickly moved to better shelter.
The rain came down so fast, everyone’s shoes were wet and any paper became damp or eligible. The lightning strikes, at first far off, came closer and closer until the storm front was overhead. At what time do you think this occurred? Yes, 08:00, the planned race start! Delaying the race was a wise precaution, but delaying the start for too long would affect both the runners, who were starting to shiver, and the aid station volunteers, many of whom had to leave directly after their AS was to be shut down. At 08:15, the lightening stopped and the rain reduced in intensity. I thought, let’s get these people running!
So, heat at Creemore is tough on you? Those long uphill slogs make controlling your heart rate tricky? All you really wanted was a bit of rain, to cool the air and make running easy as pie? Do you now know what it is like to run in mud? I actually had one runner mention that he hoped next year would be hot and dry!
Fortunately, most of the runners laughed off the slower times, mud-caked legs, arms and faces, and soggy shoes. One woman in the 25K was incensed that she had taken the wet option and her friends had not bothered to point out there was a dry option (the suspension bridge near the end). For some unknown reason, she was blaming her friends instead of the jerk (me) who had created the option in the first place. The reasonable side of my brain (it is small and atrophied) was screaming to back away slowly and then run… However, I couldn’t help but mention to her that she was by far the cleanest of her group. As the saying goes, if looks could kill…
Did the rain affect the top runners? In the 50K, Corey Smith blasted the course in 4:06. I cringe to think what he would have done, had the second loop of the 25K course been dry. 4:06 stands as the record, as the course was lengthen this year, but I have to think he would have had the best time regardless, on a dryer day. In the 25K, the rain added considerable drama. I may not have the story straight, but I believe that at the 24K point, Kyle Aitken was just in front of Mike Tickner. Kyle did not see the first rope that helps runners up the small cliff, when it is slick with rain. In retrospect, perhaps Kyle had never used the ropes before; the course being bone dry in all previous years. Kyle used hands and feet in an attempt to reach the top of the small cliff, and then proceeded to slide back down to the bottom! Mike grabbed the rope and the lead, holding off Kyle to win by 11 seconds! Of note, the new course record of 1:42:46 set by Mike and Kyle’s time of 1:42:57 would have both eclipsed the old record Kyle set in 2011 – 1:41:42, as the course was lengthened by about 250 meters.
I can only imagine what people who were running Creemore for the first time, were thinking of that #^%@ who designed the course! Paraphrasing Bill Wheeler: Most years it is the long uphills that are cause for concern. This year, it was getting down the steep descent intact that took so much energy. So the newbie’s would be thinking of me: Trying to kill us on the massive-long uphills is not enough. The downhills are even more treacherous.
Laurie Mcgrath, holder of the previous course record (F 50K) told the best story. Laurie ran the 50K with her dad, Ron Gehl. At the 47K mark, Laurie and Ron hit the “swamp” for the second time. Laurie had trouble telling the story without breaking out into laughter. Ron mistepped just before the narrow 20-foot bridge that offers some relief from the swamp. He sank knee deep in the bracken water. His other leg also went awry and before he could react, Ron was hands and knees in the muck. With his face only inches from the water, he called to Laurie for help. As Ron said, no luck there, Laurie was bent over laughing so hard, he was on his own. Then the leg cramps struck! By this point, both Ron and Laurie were thinking that Ron was about to die in a swamp in the wilds of Creemore! Ron proceeded to crawl 20 feet through the swamp (he could not climb onto the bridge with cramped legs) and thence safely onto solid ground. Both Ron and Laurie chuckled about the incident, but if I were Ron, I would be re-writing my will!
Awards
I had a significant issue with the 25K finishing times. This forced me to tabulate the award winners manually, never an easy task, especially when the ceremony was to take place in 15 minutes. Some mistakes were made, such as Wanda Ferguson was first in the 25K F 50+, and the results could not be posted until the next day, but most awards were handed out correctly and I think the winners and spot prize winners ended up with some interesting swag.
The 50K awards went smoothly and since the Creemore Springs did not run out this year, I saw and talked mostly with runners who were happy to be finished and proud of completing one tough race.
Many Thanks!
So many people contribute to making a race a success, it is difficult to figure out whom to thank first. This year, I would like to focus on the volunteers. Creemore does not have a large running community. I like to state that with Peter Taylor running Sinister 7, one third of the race community was abroad! So what do Lee Anne and I do, to compensate for a lack of “runner” volunteers? Two things: Import them, and conscript family. Ken Moon (mentioned above) was not available on race day. His son had the temerity to get married on July 7. I know, you question Ken’s loyalty to running, but in truth, Ken gave us 3 days before the race, to help mark trail and fill race kits. Ken, your sacrifice is truly appreciated!
Running friends: Kinga and Stephan Miklos, Charlotte Vasarhelyi, Scott Jurek (sorry, Garret), Donna and Herb Broome, and Henri Ragetelie. The key benefit of having an experienced runner at an aid station (or being a rover, such as Scott’s duty) is that they know what to do in a situation and when a runner is under stress.
Family: Christine and Tyler Myers, Michel, Conar and Daniel Marcoux, Louise and Terry Phillips, and Marianne Cheney (my sister, who flew in from her home in Florida for the race). Louise and Marianne are runners, but most have been at the aid stations for many years and sacrifice a day once a year to help their slightly deranged brother with his exercise in pain tolerance…
Other friends, such as Katie Dawson and family, and Dave Kennedy (he showed up with blackened teeth and a shotgun) helped as well.
The course is run through private land. This happens at other races, but Creemore is unique in that the use of the land is freely given, by 7 families: Audrey Tidd, Cliff Weston, Paul Carruthers, Stuart Lombard, Jeanette Poste, Rene Petitjean and Ron Flack. This is what makes the Creemore course so varied, challenging and provides incredible views!
Sponsors help to keep the cost of holding a race reasonable. I would like to single out Steve Martin, of Foodland in Creemore. The regular source for cups and bags fell through in the eleventh hour. Steve donates all the water for the race, from a water purification machine. In addition, he provided 200 bags used for the race kits. Many thanks, much appreciated! Also of note was Tim Hortons in Stayner. With almost no lead-time, they donated coffee, bagels and Timbits. Creemore Springs Brewery has been a sponsor from the onset. This year they provided 3 kegs of their finest beer, and cups. Most runners are quick to point out that although the Creemore course is punishment personified, holding a Creemore Springs while sitting in the Mad River is pure bliss. The sports drink HEED (High Energy Electrolyte Drink) and gels were donated by the main series sponsor, Hammer Nutrition.
Many thanks to all the sponsors, landowners and volunteers. You (and the severe thunderstorm) made this year’s CVC memorable!
Next Year
I know I shouldn’t say this, but what’s left? Aside from 2009, the Creemore race has only seen extreme weather. In fact, those who ran the OUS Spring Warm-up in 2009 (-2C, sleet and gale force winds) don’t believe there is such a thing as mild weather in Creemore. I assure you, there is! If we ever have mild weather, I wonder how many regulars would be disappointed?
Dig Deep!
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