Okay, technically the CVC is 8 days away.
With help from friend Everhard who is running the 25K, the trails are ready to be flagged. Creemore Springs Brewery is back on board to stave off life-threatening thirst for runners after their race. The race has reached cap (250). The week leading up to the race is a hectic time for me, so I stop making changes to registration at 23:00 on Sunday (this year, July 31). This gives me time to focus on race set-up without incurring 18 hour days. As such, I decided that creating a waiting list would not be of much benefit or worth the time and effort.
Please note: No changes will be made, such as dropping from 50K to 25K, after Sunday.
This also allows me to provide the information to Enfield Timing, race kit set-up, aid station supply estimates, etc. at a more leisurely pace. In the past, I have found it is the "last minute" changes that create registration and timing havoc.
Race entries are 175 for the 25K, 51 for the 50K and 26 for the 75K.
Race bibs will be 1 - 175 for the 25K, 201 - 251 for the 50K and 301 - 326 for the 75K.
The above does not factor in complications that are almost certain to arise!
Again, I would like to emphasis that the course is more challenging this year. Since the Creemore Vertical Challenge is now part of the Canadian Skyrunning Series, there is more vertical. The old course was approximately 850 meters vertical gain per (25K) loop. This year, the figure stands closer to 950 meters. Hence, the 50K runners will enjoy about 1.9 kilometers of vertical gain... And love every minute!
In the past 4 days, the forecast for Creemore has changed from a high of 24, to 25, to 26 and now it is 28 degrees. This is the part where I tend to lie, so my prediction is that we will have a gentle rain and a high of 22. Bring a light jacket!
Parking at the start/finish (my house) is always a bit dicey. Please try to carpool with your running buddies. Think of the drive up as a pre-race meeting where you discuss strategy and who will draw the first beer. In that order. Laneway parking (the driveway) usually fills up before 7:30 AM, so if you arrive later, expect to park on the shoulders of the road. Please follow the directions of the parking marshal and note that the driveway will be closed at 6:00 (75K start), 8:00 (50K start) and 9:00 (25K start).
Most importantly, enjoy the day. If it is a hot one, walk the hills. You are not going to set a PB on this course! Try to enjoy the views at the top of the hills. I'm usually too busy trying to get oxygen into my lungs to look about, but I hear the views are splendid. With the exception of deer flies, the bugs are not bad. There will be sunscreen at the aid stations, but consider putting it on before you start. The creeks and river are low this year, so little chance of getting your feet wet, unless you actively try to do so.
For those going long, Kinga Miklos will be sweeping the course, starting at about 2:00 PM. For 75K runners, 2:00 PM is the 50K cut-off (must finish 50K within 8 hours), so hopefully no one spends the night in the wilds of Creemore.
Enjoy!
Friday, July 29, 2016
Monday, July 11, 2016
Creemore Vertical Challenge: Under 4 Weeks To Go!
How did that happen? I start work on the CVC in November. The pace is relaxed, just like a long training run. In March, activity is stepped up. Initial contact with various organizations, confirmation of key requirements (chip timing, toilets, police,...) and of course, making 60 litres of maple syrup. Around June, I start spending serious time on trails and administrative duties; planning and doing. Every year, I need to cut new sections of trails or remove vast quantities of downed branches and trees. This year, thanks to requirements for the Canadian Skyrunning Series and an ice storm in April, I had plenty of both!
So, I plug away with my head down, trying to visualize what signs are needed and where they should be placed. There are 2 new trails (the Cunningham and Harvey trails) and 2 trails that needed rerouting. I made 250 finishing medals before I realized that sign-up consists of more 25K runners than anticipated. I am now creating another 28 - 25K finishing medals. This year, the shirt order was placed on the morning of July 2. It is the only way I can guarantee that those who signed up by July 1 will get a correct sized T-shirt.
So, suddenly there is less than 4 weeks to go! I am itching to get on the tractor to mow the tall grass and whipper snip the trails, but if I start too early, runners will be navigating foot high vegetation. Not ideal for setting a CVCPB. Yes, I speak of a CVCPB. There is little point in runners attempting to better their 25K, 50K or 75K PB. It ain't gonna happen! Actually, there was a fellow who set his 50K PB at Creemore, but he had upped his training by a considerable margin.
I am thoroughly confused about the current status of Canada Post, but would highly recommend that people do not mail in any more registrations. It would really suck to mail in your registration and show up on race day only to find you are not in the race! Note: All mail-ins are added to onlineregistrations.ca, which sends an automatic email to the runner. Speaking of registration, there are less than 75 spots remaining. If you want to run Creemore, now would be a good time to sign up!
We ran the CVC course last weekend with friends Agnes and Saj Moktan, Derrick and Everhard. We took our time and a few pictures, but were surprised to find out we ran it in just over 4 hours! I run the course about once per month (less when there is 3 feet of snow) and I am always surprised at how much effort is expended to cover "only" 25K. The new pitch and inclines slowed us down and the new course is (sorry!) closer to 26K, but still - bushels of effort to complete the course. I decided not to add any more hills; 4 is enough thank you, so the new elevation gain entities will be called The Pitch (about 100 meters vertical gain) and the Harvey Incline (a mere 40 meters VG).
Friend and neighbour Stephen Bridson's (wins the Ontario Ultra Series with annoying regularity) daughter Noa has volunteered at CVC in past years. This year, she is following in her father's footsteps and running the 50K. Noa is also raising money for Global Citizen Year, an organization that helps to round out life experience of recent high school graduates. If you would like to help Noa, take a look at the website or donate by clicking on the second link:
www.donate.globalcitizenyear.org/fundraise?fcid=698634
So, I plug away with my head down, trying to visualize what signs are needed and where they should be placed. There are 2 new trails (the Cunningham and Harvey trails) and 2 trails that needed rerouting. I made 250 finishing medals before I realized that sign-up consists of more 25K runners than anticipated. I am now creating another 28 - 25K finishing medals. This year, the shirt order was placed on the morning of July 2. It is the only way I can guarantee that those who signed up by July 1 will get a correct sized T-shirt.
So, suddenly there is less than 4 weeks to go! I am itching to get on the tractor to mow the tall grass and whipper snip the trails, but if I start too early, runners will be navigating foot high vegetation. Not ideal for setting a CVCPB. Yes, I speak of a CVCPB. There is little point in runners attempting to better their 25K, 50K or 75K PB. It ain't gonna happen! Actually, there was a fellow who set his 50K PB at Creemore, but he had upped his training by a considerable margin.
I am thoroughly confused about the current status of Canada Post, but would highly recommend that people do not mail in any more registrations. It would really suck to mail in your registration and show up on race day only to find you are not in the race! Note: All mail-ins are added to onlineregistrations.ca, which sends an automatic email to the runner. Speaking of registration, there are less than 75 spots remaining. If you want to run Creemore, now would be a good time to sign up!
We ran the CVC course last weekend with friends Agnes and Saj Moktan, Derrick and Everhard. We took our time and a few pictures, but were surprised to find out we ran it in just over 4 hours! I run the course about once per month (less when there is 3 feet of snow) and I am always surprised at how much effort is expended to cover "only" 25K. The new pitch and inclines slowed us down and the new course is (sorry!) closer to 26K, but still - bushels of effort to complete the course. I decided not to add any more hills; 4 is enough thank you, so the new elevation gain entities will be called The Pitch (about 100 meters vertical gain) and the Harvey Incline (a mere 40 meters VG).
Friend and neighbour Stephen Bridson's (wins the Ontario Ultra Series with annoying regularity) daughter Noa has volunteered at CVC in past years. This year, she is following in her father's footsteps and running the 50K. Noa is also raising money for Global Citizen Year, an organization that helps to round out life experience of recent high school graduates. If you would like to help Noa, take a look at the website or donate by clicking on the second link:
www.donate.globalcitizenyear.org/fundraise?fcid=698634
Well, with under 4 weeks to go, I better get back at it.
Cheers!
Sunday, June 19, 2016
Niagara 50K Race Report: DNF
As per my Kingston RR, my training will not support 2 ultras in as many weeks. It's funny how you know all about these maxims, write about them, but that still doesn't stop you from signing up...
For those who have yet to run the Niagara ultra, it is an almost ideal race for road runners. There is a 10K, half, marathon, 50K and on alternate years, a 100K. The course follows a paved trail that runs parallel to the Niagara Parkway, along the Niagara river. An old pal of mine Winston Churchill once called it the prettiest Sunday afternoon drive in the world.
The race starts in Niagara-on-the-Lake (NOTL) and travels south to Niagara Falls. The various races turn around at their respective halfway points, although the 100K travels along the 50K route twice. The 25K turn-around (for the 50K and 100K) is situated right at the Canadian falls. Lee Anne and I use NOTL as our "go-to" weekend vacation, so we are familiar with many of the tourist sites. These include the Botanical gardens, Floral clock, Butterfly Conservatory, whirlpool and of course, Niagara Falls. Something I should not mention, there are also a happy dozen wine tasting stations along the course... Hold my wine glass!
Why is it ideal for road runners? The course is almost entirely flat, with few road crossings. Elite ultra runners use Niagara to attempt record breaking runs. Back when I could muster up a semblance of speed, I was surprised to see Elizabeth Ruel blast past me when I was at the 23K point. When I first noticed how fast she was running, my thought was that she was some elite 5K runner out for a training run. Then I noticed the bib. She was at the 27K point and running a 50K race at almost a 20 minute 5K pace! Her 3:29 is still the Canadian 50K record.
Yesterday (June 18) was not a day for records. It reached 32 degrees (90F) by 1:00 PM. In fact, yesterday was not a good day for racing. Most runners either pulled the plug early as I did, or settled down into a death-avoidance jog. The 100K was a fine example of the carnage. 47 runners started and 26 finished. The splits (relatively cool morning first 50K, scorching afternoon 50K) showed the impact of running in bright sun and heat. One notable exception was Julie Hamulecki, who ran the 100K in 8:41. I think she was running too fast for anyone to tell her it was a hot day... Julie was an hour and 21 minutes ahead of the second place finisher, also a woman.
Was heat the deciding factor in my DNF? Not at all. Nor did injuries, old or new, play a role. Simply a lack of training. I was hoping to be recovered from running for 6 hours in Kingston 2 short weeks ago, but no such luck. And it was a bit frustrating. I ran 15K of hills on Wednesday, without an issue. I could have gone longer, but I had a 50K in 3 days. From the start of the race, I kept my pace leisurely. I had no illusions about running a fast 50K. I knew I would be struggling before 35K, but was surprised that at just 10K, my legs already felt like they had 30K on them. Feeling tired at 10K is a serious wake-up call, so I focused on hydration, nutrition and salt intake. I had gel at 5K and 10K, Ibuprofen at 5K and salt at 10K. I was ready to push steadily for the next 15 - 20K. Or so I thought.
At 18K, I could no longer run without walking breaks. Excuse Me? Not even in the back of my mind did it occur to me that my race was over. Obviously, I was not hydrating enough or my nutrition was off. I had just taken salt at 10K, so that could not be the issue. I took a hefty slug from my gel flask (it holds 6 gels) and drank half of my water bottle. At the 20K aid station, I drank a full bottle of ice and Gatorade. I was confident I would get my mojo back and be running smoothly by 25K.
When your race is not going well, it is amazing how much mental dialogue floods your brain. This in itself is counterproductive to having a good race. All the internal analysis and second guessing crowds out the calm and positive thoughts that produce an ideal state of mind for racing. It is also difficult to stave off the negative thoughts that can end your race. After running for 41 years, I understand this, but in the middle of a race, it is difficult to calm your mind when nothing is working. After struggling for 7K, I realized it simply wasn't my day to race 50K.
This gave me 2 options. I could slog through another 25K of walking / staggering in 32 degree heat and bright sunshine, or save my legs for another day. I have been there, done that. In fact, I have pushed through on a hot day while running 50K at Niagara. I developed heat stroke and although I finished in some ugly time, I also came close to passing out at a restaurant that evening. My heart would suddenly speed up for no apparent reason over the next few days. I would like to give a repeat of this experience a pass...
So I hitched a ride in the supply van back to the start/finish. On the way back, we stopped at the aid stations, most of whom were out of ice. I know many of the people who were out there, running in the heat and for the most part, they did not look well. Even the cheery people, those who always seem to be smiling during a race, were struggling. I had made the correct decision.
What's next? We will be camping with the grandkids (they are bringing their parents) the week before Dirty Girls, so I will have to skip that race. Waiting until Haliburton seems like too long a gap from Niagara, so perhaps Limberlost? TLC has such a fantastic course, it would be a shame to miss it.
Creemore Vertical Challenge
Well, the new course is set and I am in big trouble. I had mentioned earlier that I would be adding a hill. But this is how my mind works... (Yes, that statement is open to interpretation) If I need to add a hill, then I should approach 2 people with hilly trails, so that I have a better chance of obtaining the use of one of them. Sound plan, right? Both people are allowing me to use their trails. I don't like choosing as people might accuse me of being partial to one hill over another, so I have added both hills to the race course. Also, there is this cute little slope that is right beside the race course and should be part of the Creemore experience. I excluded the slope in past years because it is about 500 meters before the finish and I wanted runners to see the slope and think "Hey, Pierre's a nice guy. We don't have to run up that paltry little slope"...
The good news is twofold. Because the course is now a bit long, the trail through the pine trees directly after aid station 2 will be eliminated. Also, the first new hill will be designated a "pitch", as it only has about 100 meters vertical gain. Thus the course will only have 4 hills, one valley, one pitch and a paltry slope! Everybody will be happy...
We're Not Happy Until You're Not Happy
For those who have yet to run the Niagara ultra, it is an almost ideal race for road runners. There is a 10K, half, marathon, 50K and on alternate years, a 100K. The course follows a paved trail that runs parallel to the Niagara Parkway, along the Niagara river. An old pal of mine Winston Churchill once called it the prettiest Sunday afternoon drive in the world.
The race starts in Niagara-on-the-Lake (NOTL) and travels south to Niagara Falls. The various races turn around at their respective halfway points, although the 100K travels along the 50K route twice. The 25K turn-around (for the 50K and 100K) is situated right at the Canadian falls. Lee Anne and I use NOTL as our "go-to" weekend vacation, so we are familiar with many of the tourist sites. These include the Botanical gardens, Floral clock, Butterfly Conservatory, whirlpool and of course, Niagara Falls. Something I should not mention, there are also a happy dozen wine tasting stations along the course... Hold my wine glass!
Why is it ideal for road runners? The course is almost entirely flat, with few road crossings. Elite ultra runners use Niagara to attempt record breaking runs. Back when I could muster up a semblance of speed, I was surprised to see Elizabeth Ruel blast past me when I was at the 23K point. When I first noticed how fast she was running, my thought was that she was some elite 5K runner out for a training run. Then I noticed the bib. She was at the 27K point and running a 50K race at almost a 20 minute 5K pace! Her 3:29 is still the Canadian 50K record.
Yesterday (June 18) was not a day for records. It reached 32 degrees (90F) by 1:00 PM. In fact, yesterday was not a good day for racing. Most runners either pulled the plug early as I did, or settled down into a death-avoidance jog. The 100K was a fine example of the carnage. 47 runners started and 26 finished. The splits (relatively cool morning first 50K, scorching afternoon 50K) showed the impact of running in bright sun and heat. One notable exception was Julie Hamulecki, who ran the 100K in 8:41. I think she was running too fast for anyone to tell her it was a hot day... Julie was an hour and 21 minutes ahead of the second place finisher, also a woman.
Was heat the deciding factor in my DNF? Not at all. Nor did injuries, old or new, play a role. Simply a lack of training. I was hoping to be recovered from running for 6 hours in Kingston 2 short weeks ago, but no such luck. And it was a bit frustrating. I ran 15K of hills on Wednesday, without an issue. I could have gone longer, but I had a 50K in 3 days. From the start of the race, I kept my pace leisurely. I had no illusions about running a fast 50K. I knew I would be struggling before 35K, but was surprised that at just 10K, my legs already felt like they had 30K on them. Feeling tired at 10K is a serious wake-up call, so I focused on hydration, nutrition and salt intake. I had gel at 5K and 10K, Ibuprofen at 5K and salt at 10K. I was ready to push steadily for the next 15 - 20K. Or so I thought.
At 18K, I could no longer run without walking breaks. Excuse Me? Not even in the back of my mind did it occur to me that my race was over. Obviously, I was not hydrating enough or my nutrition was off. I had just taken salt at 10K, so that could not be the issue. I took a hefty slug from my gel flask (it holds 6 gels) and drank half of my water bottle. At the 20K aid station, I drank a full bottle of ice and Gatorade. I was confident I would get my mojo back and be running smoothly by 25K.
When your race is not going well, it is amazing how much mental dialogue floods your brain. This in itself is counterproductive to having a good race. All the internal analysis and second guessing crowds out the calm and positive thoughts that produce an ideal state of mind for racing. It is also difficult to stave off the negative thoughts that can end your race. After running for 41 years, I understand this, but in the middle of a race, it is difficult to calm your mind when nothing is working. After struggling for 7K, I realized it simply wasn't my day to race 50K.
This gave me 2 options. I could slog through another 25K of walking / staggering in 32 degree heat and bright sunshine, or save my legs for another day. I have been there, done that. In fact, I have pushed through on a hot day while running 50K at Niagara. I developed heat stroke and although I finished in some ugly time, I also came close to passing out at a restaurant that evening. My heart would suddenly speed up for no apparent reason over the next few days. I would like to give a repeat of this experience a pass...
So I hitched a ride in the supply van back to the start/finish. On the way back, we stopped at the aid stations, most of whom were out of ice. I know many of the people who were out there, running in the heat and for the most part, they did not look well. Even the cheery people, those who always seem to be smiling during a race, were struggling. I had made the correct decision.
What's next? We will be camping with the grandkids (they are bringing their parents) the week before Dirty Girls, so I will have to skip that race. Waiting until Haliburton seems like too long a gap from Niagara, so perhaps Limberlost? TLC has such a fantastic course, it would be a shame to miss it.
Creemore Vertical Challenge
Well, the new course is set and I am in big trouble. I had mentioned earlier that I would be adding a hill. But this is how my mind works... (Yes, that statement is open to interpretation) If I need to add a hill, then I should approach 2 people with hilly trails, so that I have a better chance of obtaining the use of one of them. Sound plan, right? Both people are allowing me to use their trails. I don't like choosing as people might accuse me of being partial to one hill over another, so I have added both hills to the race course. Also, there is this cute little slope that is right beside the race course and should be part of the Creemore experience. I excluded the slope in past years because it is about 500 meters before the finish and I wanted runners to see the slope and think "Hey, Pierre's a nice guy. We don't have to run up that paltry little slope"...
The good news is twofold. Because the course is now a bit long, the trail through the pine trees directly after aid station 2 will be eliminated. Also, the first new hill will be designated a "pitch", as it only has about 100 meters vertical gain. Thus the course will only have 4 hills, one valley, one pitch and a paltry slope! Everybody will be happy...
We're Not Happy Until You're Not Happy
Sunday, June 5, 2016
Kingston 6 Hour Race Report
It is very strange how far we can stray from our race goals. I think this is a result of having very simple race goals, which do not necessarily fit into the complexities that develop, once the race begins.
My "A" goal for the Sri Chinmoy Self-transcendence 6 Hour race in Kingston was to run 42.3K. This is mainly due to a lackluster training program, which was due to a late maple syrup season, contracting the flu and lousy running weather in March and April. Contributing factors were the ice storm, tractor repairs and difficulty with altitude, but I won't go into detail...
So, how hard could it be, to run a minuscule distance above a marathon? I had forgotten about what happens during a race. In the tone of the Deer Hunter: "The complexities, the complexities". Although a bit warm (people who ran Sulphur are laughing about now), a cool breeze off Lake Ontario provided some relief every lap. The Kingston course is run around the old Fort Henry and beside the beautifully restored Royal Military College buildings. The 1.1K loop is paved, with about 500 meters along the shore of Lake Ontario. Think beautiful old building and sailboats.
A good friend Elizabeth Hurdman was also running the race and since Elizabeth has very little eyesight, Lee Anne, Stephan Miklos and I would pace her, around and around the 1.1K loop. I was very concerned that I would not be able to keep up with the Kingston Trio. I had of course, forgotten about the complexities that evolve during a race. I did have difficulty with the initial pace. It was slow, but little of my training was even at that pace, and not very much on pavement. Within the first hour, my back was complaining. So, with 5 hours to go, I was already struggling. However, I was not the only one who incurred early-race issues. Elizabeth's legs started to cramp just 2 hours into the race. The heat was a factor and perhaps we were enjoying the conversation too much to focus on proper nutrition? For the next 2 hours, Elizabeth struggled and needed a few walking breaks. The breaks and some Ibuprofen helped right my back, and I was able to keep up with Stephan and Elizabeth. Since there was little point in having 4 of us run in a group, which caused a bit of a road block for the faster runners, Lee Anne went ahead. Stephan performed the lion's share of pacing Elizabeth. Stephan never once flagged, which is amazing considering that he ran 50 miles at Sulphur the previous Saturday! At 5 hours into the race, I asked him if he was feeling even a bit tired. The answer: Nope. I was very annoyed...
Kingston is very different than the average race, even trail races. "Timing" involved running past the start/finish, making eye contact with one of 12 people who are manually recording the time of the every runners' loop, and saying "hello" to your timer! This gives Kingston a very personal touch, lacking at most other races. You need to experience it once, to understand. The aid station is well stocked. They had small bags of ice, sponges, seaweed, watermelon and the usual ultra fare. Hydration consisted of water, sea salt water, HEED and a clear electrolyte drink whose name escapes me.
At about the 4 hour mark, I was no longer able to keep up with the group. This was quite good, as I had expected to start lagging behind the group after 2 hours. The strange part was that although I lagged behind, I seemed to catch up almost every loop. The group was taking walking breaks, which did not coincide with my walking breaks, but allowed me to get back in range.
Was I on pace to reach my A goal? Part of the reason I wanted to stop at 42.3K, was because I have the Niagara 50K race in 2 weeks. I was hoping to get a technical ultra (technically, more than a marathon) in about 5 hours, then stopped, to save the legs. From 4 to 5 hours, I was running "alone", although friends would lap me (and I would lap a few) every so often, so there was always someone with encouragement or with whom to briefly chat. I hit the marathon lap (lap 39 covers from 41.8K to 42.9K) shortly after 5 hours. I was still "catching up" to the group on almost every lap. I decided to get my keys on the next lap and grab a bottle of maple syrup for Hladini, the race director. I forgot my keys! By this time, I figured I might as well catch up to the group and finish the 6 hours together. With about 15 minutes to go, every runner is given a small bag of sand with their name. Along the race course are 3 or 4 cars. When the 6 hour time limit is reached, the cars all sound their horn. Runners drop their bag. Someone with a measuring wheel then walks the course and the distance of your last lap is recorded. Lee Anne ran 3 more laps than the rest of us, however Elizabeth, Stephan and I covered 45.755K. Yes, manual timing, but at exactly 6 hours, they provide your distance down to the meter!
So, my "A" goal went right out the window, although I completed my first ultra in 2016. Hopefully I will not pay too dearly at Niagara for my exuberance. Pacing Elizabeth was surprisingly enjoyable. It helped take my mind off the drudgery of running a 1.1K course over and over again. It was instrumental in exceeding my A goal. It was also the first time I have run with Stephan, who is also a good friend. Stephan typically runs the longer distances and at a faster pace. I see him at the end of the race, so it was great to share a few hours on the course.
This morning, I am stiff and sore. One drawback to a 6 hour race in Kingston is that it makes for a long day. 6 hours of running and 7 hours of driving. We missed a fabulous meal that Kingston dishes up after the race during the award ceremony as we had to make the long drive back to Creemore. In future years, we will sample the impressive B&B's located in Kingston.
Both Lee Anne and Elizabeth made it to the leader board. This is a board set up near the S/F line and is regularly (manually) updated with the top 7 male and female runners. A hearty thanks to all the volunteers, who gave up a fine Saturday in order to attend to the runners' needs. Hladini puts on a top notch race. I am always surprised that this race has not been discovered by the trail, road and ultra hoards. Of course, if sign-up reached 500+ runners, it would change the character of the race. Manual timing would have to be replaced by chip timing, etc.
Cheers!
My "A" goal for the Sri Chinmoy Self-transcendence 6 Hour race in Kingston was to run 42.3K. This is mainly due to a lackluster training program, which was due to a late maple syrup season, contracting the flu and lousy running weather in March and April. Contributing factors were the ice storm, tractor repairs and difficulty with altitude, but I won't go into detail...
So, how hard could it be, to run a minuscule distance above a marathon? I had forgotten about what happens during a race. In the tone of the Deer Hunter: "The complexities, the complexities". Although a bit warm (people who ran Sulphur are laughing about now), a cool breeze off Lake Ontario provided some relief every lap. The Kingston course is run around the old Fort Henry and beside the beautifully restored Royal Military College buildings. The 1.1K loop is paved, with about 500 meters along the shore of Lake Ontario. Think beautiful old building and sailboats.
A good friend Elizabeth Hurdman was also running the race and since Elizabeth has very little eyesight, Lee Anne, Stephan Miklos and I would pace her, around and around the 1.1K loop. I was very concerned that I would not be able to keep up with the Kingston Trio. I had of course, forgotten about the complexities that evolve during a race. I did have difficulty with the initial pace. It was slow, but little of my training was even at that pace, and not very much on pavement. Within the first hour, my back was complaining. So, with 5 hours to go, I was already struggling. However, I was not the only one who incurred early-race issues. Elizabeth's legs started to cramp just 2 hours into the race. The heat was a factor and perhaps we were enjoying the conversation too much to focus on proper nutrition? For the next 2 hours, Elizabeth struggled and needed a few walking breaks. The breaks and some Ibuprofen helped right my back, and I was able to keep up with Stephan and Elizabeth. Since there was little point in having 4 of us run in a group, which caused a bit of a road block for the faster runners, Lee Anne went ahead. Stephan performed the lion's share of pacing Elizabeth. Stephan never once flagged, which is amazing considering that he ran 50 miles at Sulphur the previous Saturday! At 5 hours into the race, I asked him if he was feeling even a bit tired. The answer: Nope. I was very annoyed...
Kingston is very different than the average race, even trail races. "Timing" involved running past the start/finish, making eye contact with one of 12 people who are manually recording the time of the every runners' loop, and saying "hello" to your timer! This gives Kingston a very personal touch, lacking at most other races. You need to experience it once, to understand. The aid station is well stocked. They had small bags of ice, sponges, seaweed, watermelon and the usual ultra fare. Hydration consisted of water, sea salt water, HEED and a clear electrolyte drink whose name escapes me.
At about the 4 hour mark, I was no longer able to keep up with the group. This was quite good, as I had expected to start lagging behind the group after 2 hours. The strange part was that although I lagged behind, I seemed to catch up almost every loop. The group was taking walking breaks, which did not coincide with my walking breaks, but allowed me to get back in range.
Was I on pace to reach my A goal? Part of the reason I wanted to stop at 42.3K, was because I have the Niagara 50K race in 2 weeks. I was hoping to get a technical ultra (technically, more than a marathon) in about 5 hours, then stopped, to save the legs. From 4 to 5 hours, I was running "alone", although friends would lap me (and I would lap a few) every so often, so there was always someone with encouragement or with whom to briefly chat. I hit the marathon lap (lap 39 covers from 41.8K to 42.9K) shortly after 5 hours. I was still "catching up" to the group on almost every lap. I decided to get my keys on the next lap and grab a bottle of maple syrup for Hladini, the race director. I forgot my keys! By this time, I figured I might as well catch up to the group and finish the 6 hours together. With about 15 minutes to go, every runner is given a small bag of sand with their name. Along the race course are 3 or 4 cars. When the 6 hour time limit is reached, the cars all sound their horn. Runners drop their bag. Someone with a measuring wheel then walks the course and the distance of your last lap is recorded. Lee Anne ran 3 more laps than the rest of us, however Elizabeth, Stephan and I covered 45.755K. Yes, manual timing, but at exactly 6 hours, they provide your distance down to the meter!
So, my "A" goal went right out the window, although I completed my first ultra in 2016. Hopefully I will not pay too dearly at Niagara for my exuberance. Pacing Elizabeth was surprisingly enjoyable. It helped take my mind off the drudgery of running a 1.1K course over and over again. It was instrumental in exceeding my A goal. It was also the first time I have run with Stephan, who is also a good friend. Stephan typically runs the longer distances and at a faster pace. I see him at the end of the race, so it was great to share a few hours on the course.
This morning, I am stiff and sore. One drawback to a 6 hour race in Kingston is that it makes for a long day. 6 hours of running and 7 hours of driving. We missed a fabulous meal that Kingston dishes up after the race during the award ceremony as we had to make the long drive back to Creemore. In future years, we will sample the impressive B&B's located in Kingston.
Both Lee Anne and Elizabeth made it to the leader board. This is a board set up near the S/F line and is regularly (manually) updated with the top 7 male and female runners. A hearty thanks to all the volunteers, who gave up a fine Saturday in order to attend to the runners' needs. Hladini puts on a top notch race. I am always surprised that this race has not been discovered by the trail, road and ultra hoards. Of course, if sign-up reached 500+ runners, it would change the character of the race. Manual timing would have to be replaced by chip timing, etc.
Cheers!
Sunday, May 15, 2016
Seaton Soaker 25K Race Report
I have been considering running the Seaton race for over a decade. With the river crossing and single track trails, it was never on Lee Anne's wish list, so it never made it to mine. This year, we are mixing up our races, skipping a few we have frequented and trying a few we don't normally do, or have never done. If you read one of my earlier blog entries, yes, the list has changed. Quebec City marathon is a likely candidate for 2016. A marathon is a race of medium length, typically run on roads. I know, you're thinking what type of daft idiot would want to run one of "those" races, but marathons are surprisingly popular. Some even attract more people than the 250 that show up at my race.
It was time to try the Seaton Soaker. Missing Pick Your Poison and skipping Sulphur swayed the decision. On Saturday, Lee Anne elected to run 32K in Toronto, so friends Kinga and Stephan Miklos and I headed to Pickering.
Colin Arnott (Seaton race director) and a plethora of volunteers did an excellent job of staging the race. Colin has a fantastic race base, in a large high school. Plenty of hot showers, bathrooms and the cafetorium was ideal for registration, awards and food. The trail is mostly single track, although there are many areas of double track and even some pavement, in which to pass or be passed. The 12.5K course was well marked and the trails were perfect for running, aside from being slippery due to the rain. The temperature was optimal for running, although the trails soon became greasy in the rain. I fell twice, not because of the slippery conditions, but because of 2 small rocks or stumps that I stumbled over. The first fall was an impressive head first glissade through the mud. It was quite enjoyable to be sliding along and the Russian judge gave me an 8.3... Which brings me to a tip that I should pass on to the visually impaired. I don't run trail with my glasses. This has nothing to do with the difficulty in seeing through glasses during a rain storm. Without my glasses, I don't see obstacles on the trail, so I don't slow down. Perfect!
Since I recently got over a battle with the flu, I took it easy on the way out to the 12.5K turn-around. Footing was an issue, but I doubt it slowed us down all that much. I ran for a while with a fellow for whom Seaton was his first trail race. He picked his inaugural race well, as footing required considerable concentration around the curves and up and down the hills. He mentioned that he was surprised at how much effort trail running required. I suggested that he should not focus on his max VO2 (typical in road races), but concentrate on maintaining a steady level of effort. He asked "what about the stairs?" Alas, I didn't have an answer!
12.5K of mainly single track in slick mud takes almost as high a mental toll, as a physical one. Since it was less than a week ago that I was not able to breath while running (and I kept having to stop and pick up a lung - such an annoyance), the outbound leg seemed fairly easy. Not that I broke any land speed records. The first place runner passed me near the 9K mark. That means I had run 9K and the lead runner was already at 16K! I reached the 12.5K turn-around at about 90 minutes, turned and decided to pick up the pace slightly. On the way back, I was able to run a few kilometers with JD Begin, an old friend who was in the 50K race. JD had taken a couple of years off running and was just getting back into ultras. It was good to run with JD and he helped me to maintain a hearty pace for the last 6K. At 22K, there is a river crossing. On the way out, a different trail is used that crosses the river on a bridge. On the way back, runners must negotiate about 8 meters of open water. Great! I thought. I can put all my river running to good use. On hot days in Creemore, I run about 2K along the Ganaraska trail, then hop into the Mad river and run upstream back to the house. It sounds incredibly dangerous, but falling into a foot of water is quite gentle and very refreshing! Since I was running at a good pace and did not want to slow down, I took the shortest line through the river, at race pace. With some luck, I did not face plant in front of the volunteers, who were positioned at the river as a safety measure. A woman who was navigating the river by using the rope, talked to me at the finish and mentioned that she was impressed with my river crossing method.
My A goal for Seaton 25K was to be under 3 hours, so it was nice to cross the finish in 2:56. I don't think I would have been any faster if the trails were dry, possibly slower on a hot day, so I was happy with my start to the OUTRace season.
Many thanks to Collin, the volunteers and the fellow runner who redirected me when I was about to go off course, about 1K from the finish. The post-race pizza and refreshments were great, although the hot shower was pivotal in my opinion.
It was also great to talk with all my racing buddies, both on the race course and after. May you all do incredibly well this year, except those in the male 50+ category...
It was time to try the Seaton Soaker. Missing Pick Your Poison and skipping Sulphur swayed the decision. On Saturday, Lee Anne elected to run 32K in Toronto, so friends Kinga and Stephan Miklos and I headed to Pickering.
Colin Arnott (Seaton race director) and a plethora of volunteers did an excellent job of staging the race. Colin has a fantastic race base, in a large high school. Plenty of hot showers, bathrooms and the cafetorium was ideal for registration, awards and food. The trail is mostly single track, although there are many areas of double track and even some pavement, in which to pass or be passed. The 12.5K course was well marked and the trails were perfect for running, aside from being slippery due to the rain. The temperature was optimal for running, although the trails soon became greasy in the rain. I fell twice, not because of the slippery conditions, but because of 2 small rocks or stumps that I stumbled over. The first fall was an impressive head first glissade through the mud. It was quite enjoyable to be sliding along and the Russian judge gave me an 8.3... Which brings me to a tip that I should pass on to the visually impaired. I don't run trail with my glasses. This has nothing to do with the difficulty in seeing through glasses during a rain storm. Without my glasses, I don't see obstacles on the trail, so I don't slow down. Perfect!
Since I recently got over a battle with the flu, I took it easy on the way out to the 12.5K turn-around. Footing was an issue, but I doubt it slowed us down all that much. I ran for a while with a fellow for whom Seaton was his first trail race. He picked his inaugural race well, as footing required considerable concentration around the curves and up and down the hills. He mentioned that he was surprised at how much effort trail running required. I suggested that he should not focus on his max VO2 (typical in road races), but concentrate on maintaining a steady level of effort. He asked "what about the stairs?" Alas, I didn't have an answer!
12.5K of mainly single track in slick mud takes almost as high a mental toll, as a physical one. Since it was less than a week ago that I was not able to breath while running (and I kept having to stop and pick up a lung - such an annoyance), the outbound leg seemed fairly easy. Not that I broke any land speed records. The first place runner passed me near the 9K mark. That means I had run 9K and the lead runner was already at 16K! I reached the 12.5K turn-around at about 90 minutes, turned and decided to pick up the pace slightly. On the way back, I was able to run a few kilometers with JD Begin, an old friend who was in the 50K race. JD had taken a couple of years off running and was just getting back into ultras. It was good to run with JD and he helped me to maintain a hearty pace for the last 6K. At 22K, there is a river crossing. On the way out, a different trail is used that crosses the river on a bridge. On the way back, runners must negotiate about 8 meters of open water. Great! I thought. I can put all my river running to good use. On hot days in Creemore, I run about 2K along the Ganaraska trail, then hop into the Mad river and run upstream back to the house. It sounds incredibly dangerous, but falling into a foot of water is quite gentle and very refreshing! Since I was running at a good pace and did not want to slow down, I took the shortest line through the river, at race pace. With some luck, I did not face plant in front of the volunteers, who were positioned at the river as a safety measure. A woman who was navigating the river by using the rope, talked to me at the finish and mentioned that she was impressed with my river crossing method.
My A goal for Seaton 25K was to be under 3 hours, so it was nice to cross the finish in 2:56. I don't think I would have been any faster if the trails were dry, possibly slower on a hot day, so I was happy with my start to the OUTRace season.
Many thanks to Collin, the volunteers and the fellow runner who redirected me when I was about to go off course, about 1K from the finish. The post-race pizza and refreshments were great, although the hot shower was pivotal in my opinion.
It was also great to talk with all my racing buddies, both on the race course and after. May you all do incredibly well this year, except those in the male 50+ category...
Friday, May 13, 2016
Pick Your Poison "Bed" Report
In Ron Irwin's race report on Creemore last year, he states that after running the 50K distance 8 times, the score stands at Creemore 7, Ron 1. Until April, I thought I understood perfectly what he meant. That is, until I contracted the flu in April and was too sick to volunteer at Pick Your Poison. As posted previously, I delayed the decision to sign up for either the 25K or 50K until PYP sold out. Perfect! I can volunteer. For those who have not vollied at a trail race before, let me assure you that it is a LOT easier than running 50K, or even 25K. There is also a bit of a mean streak in me that enjoys watching other people struggle in a race while I stand around and shout out "GET YOUR PRETZELS HERE!". Fun times!
But lying in bed running a fever and wishing I could "get out there", either running or volunteering at PYP is no fun. The flu won that round, although in my fevered state, I was trying to figure out what clothes I should wear, in order to stand at an aid station beside a ski hill for 8 hours and assist runners. It wasn't so much common sense that kept me home, but a desire to avoid the embarrassment of asking a 50K finisher if he or she could drive me to the morgue.
And yes, the above convoluted segue is a recommendation to watch Jeff Rowthorn's Youtube PYP race report for Get Out There magazine. Maybe I could have worn a parka? Jeff had an impressive finish, at 7th overall. Well done Jeff! In 2016, GOT magazine will undertake to videotape most of the OUTRace events. Hopefully it doesn't wear Jeff out!
Tomorrow I will attempt the 25K distance at the Seaton Soaker race. You would think that after completing 6 ultras last year, a 25K should be a walk in the park for me, but the reality is that it might just be a walk in the park... In the last 4 weeks, I have run further than 10K once, and it was not what I would call a quality run. I am able to breath again, which is really important in races. Training was abysmal, so I will run slowly and see what happens.
Preparation for the Creemore Vertical Challenge goes well, although I am still looking for 100 meters vertical, to add to the course. This is to satisfy the minimum requirements for the Canadian Skyrunning Series. I have my eye on a cute little hill, which I am sure people will love!
Cheers!
But lying in bed running a fever and wishing I could "get out there", either running or volunteering at PYP is no fun. The flu won that round, although in my fevered state, I was trying to figure out what clothes I should wear, in order to stand at an aid station beside a ski hill for 8 hours and assist runners. It wasn't so much common sense that kept me home, but a desire to avoid the embarrassment of asking a 50K finisher if he or she could drive me to the morgue.
And yes, the above convoluted segue is a recommendation to watch Jeff Rowthorn's Youtube PYP race report for Get Out There magazine. Maybe I could have worn a parka? Jeff had an impressive finish, at 7th overall. Well done Jeff! In 2016, GOT magazine will undertake to videotape most of the OUTRace events. Hopefully it doesn't wear Jeff out!
Tomorrow I will attempt the 25K distance at the Seaton Soaker race. You would think that after completing 6 ultras last year, a 25K should be a walk in the park for me, but the reality is that it might just be a walk in the park... In the last 4 weeks, I have run further than 10K once, and it was not what I would call a quality run. I am able to breath again, which is really important in races. Training was abysmal, so I will run slowly and see what happens.
Preparation for the Creemore Vertical Challenge goes well, although I am still looking for 100 meters vertical, to add to the course. This is to satisfy the minimum requirements for the Canadian Skyrunning Series. I have my eye on a cute little hill, which I am sure people will love!
Cheers!
Monday, April 18, 2016
Ontario Spring Warm-up
For those who follow my blog or have taken a wrong turn and ended up in Creemore, you might be under the impression that the weather around here is less than calm. Extreme is what I would grudgingly call an apt moniker. Fellow runners who live in exotic locals such as Brampton or Hamilton love to regal me with horror stories about how the Creemore weather affected their race or training run. And I have to grit my teeth and bear it, because it is true. You know the red bar on the weather network that indicates a Sunday hike might be out of the question? In a 3 week period this Spring, the Creemore forecast had a severe weather watch or warning on all but one day.
During the 2009 OUSER Spring Warm-up (which is now the OUTRace Spring Warm-up), 2 young ladies asked if they could run the route in the opposite direction. "Sure" I said, then asked them why. Apparently the gale force winds, sleet, snow and rain was making it difficult for them to run against the wind on top of the Niagara Escarpment. In other years, we have experienced bad weather...
The Sunday before this year's Spring Warm-up, Stephen Bridson, Stephan Miklos and I ran the course. I was going to run it with my chainsaw, but I had forgotten my chainsaw camel pack at the sugar shack. Why would I run with a chainsaw? Aside from the advantage of being left alone (people will actually move off the trail, if they see you coming), a chainsaw can be handy shortly after a weather forecast red bar indicating an ice storm. Just a note, don't run with a chainsaw on your back in the Dundas / Yonge street area of Toronto. There are some crazy people down there!
I forgot to bring my camera, so the picture (Stephan Miklos climbing a tree in Dunedin) is from a few year's back. The Bruce trail portion of the SW course had about 4 inches of firm snow (this is on Sunday, 6 days before the SW), which was quite a good running surface. However, with the warm weather predicted for the coming week, I could easily see the trail becoming an almost impassable surface of mud and ice, along the cliffs. Here we go again!
To our surprise, the trail was mostly dry! Stephen Bridson ran a loop of the course early in the morning, on the day of the Spring Warm-up and reported the incredible findings. Coupled with a bright blue sky and ideal running temperatures, most people wanted their money back...
With exemplary weather and an appealing course, most people had a great day out on the trails. About 50 of us enjoyed talking about our race plans and how mutual friends were doing. A few people mentioned that the SW was their first chance this year to get out on some technical trails and "get ready" for the race season. As I am nowhere near ready to run an ultra, 2 loops of the 13K course were enough for me, clocking just under 4 hours. Quite slow to run 26K, but you should experience the course before judging me too harshly. I would guess the better runners were pegging about 90 minutes for the 13K course.
Speaking of better runners, Hans Maier won the Grand Prize! Hans has been a mainstay and supporter of Ontario trail and ultra circuit since before pavement was invented. It could not have been granted to a more deserving individual. Way to go Hans!
My goal of running 50K at Pick Your Poison hit a bit of a snag. Due to lethargic training this Spring (or second winter, depending on your viewpoint), I waited a bit too long before signing up. I could not decide if I should run the 25K or 50K. PYP sold out! So I will be a vollie (volunteer) at PYP. I might head down to Seaton, a race I have never run before. Otherwise it will be a very late start to the season, if I wait for Kingston. Lee Anne and I will miss Sulphur Springs for the first time in about 6 years. No big reason. Lee Anne is not happy with trail races, after falling at both of them last year (PYP and Sulphur).
Note to self: You need to sign up for a race if you want to run it...
I boiled down today for the last time this year. I made 200 litres of maple syrup, so those of you whose race strategy includes an age category podium finish at Creemore, there will be syrup! The last batch is always tough. Not because of any sentimental tripe about it being all over for another year, but because I'm not mentally equipped to waste sap. It takes so much effort to get sap into the evaporator, that I don't want to waste any. So the last batch becomes tricky... The evaporator is comprised of a finishing pan (2' X 2' flat bottom, on the left) and a sap pan (2' X 4' drop flues (trenches), on the right). This morning, the 2 pans were filled with cold concentrated sap. There is no more sap in the storage tanks, so to make the last batch, I plug the finishing pan (small pan) and drain the sap pan. I cannot start a fire without liquid in the sap pan, so I fill it with water. This is the tough part. I have drained 80 litres out of the sap pan. Yes, 80 litres! I then add 120 litres of water to the sap pan. I can now start the evaporator. Over the next 4 hours, I add the 80 litres of concentrated sap to the finishing pan. During the same time period, I add a total of 320 litres of water to the sap pan. I carry 40 litres of water from the Mad river, which is about 100 meters from the sugar shack. By the time I reach the sugar shack, my arms are 3 inches longer.
Now, I need to clean a few kilometers of sap line and mainline, dismantle the evaporator and clean it, and haul everything home. The sugar shack is about 25K from where we live in Creemore. I also have a few branches to pick up at home... from the ice storm.
The problem with being retired is that there is no time off...
During the 2009 OUSER Spring Warm-up (which is now the OUTRace Spring Warm-up), 2 young ladies asked if they could run the route in the opposite direction. "Sure" I said, then asked them why. Apparently the gale force winds, sleet, snow and rain was making it difficult for them to run against the wind on top of the Niagara Escarpment. In other years, we have experienced bad weather...
The Sunday before this year's Spring Warm-up, Stephen Bridson, Stephan Miklos and I ran the course. I was going to run it with my chainsaw, but I had forgotten my chainsaw camel pack at the sugar shack. Why would I run with a chainsaw? Aside from the advantage of being left alone (people will actually move off the trail, if they see you coming), a chainsaw can be handy shortly after a weather forecast red bar indicating an ice storm. Just a note, don't run with a chainsaw on your back in the Dundas / Yonge street area of Toronto. There are some crazy people down there!
I forgot to bring my camera, so the picture (Stephan Miklos climbing a tree in Dunedin) is from a few year's back. The Bruce trail portion of the SW course had about 4 inches of firm snow (this is on Sunday, 6 days before the SW), which was quite a good running surface. However, with the warm weather predicted for the coming week, I could easily see the trail becoming an almost impassable surface of mud and ice, along the cliffs. Here we go again!
To our surprise, the trail was mostly dry! Stephen Bridson ran a loop of the course early in the morning, on the day of the Spring Warm-up and reported the incredible findings. Coupled with a bright blue sky and ideal running temperatures, most people wanted their money back...
With exemplary weather and an appealing course, most people had a great day out on the trails. About 50 of us enjoyed talking about our race plans and how mutual friends were doing. A few people mentioned that the SW was their first chance this year to get out on some technical trails and "get ready" for the race season. As I am nowhere near ready to run an ultra, 2 loops of the 13K course were enough for me, clocking just under 4 hours. Quite slow to run 26K, but you should experience the course before judging me too harshly. I would guess the better runners were pegging about 90 minutes for the 13K course.
Speaking of better runners, Hans Maier won the Grand Prize! Hans has been a mainstay and supporter of Ontario trail and ultra circuit since before pavement was invented. It could not have been granted to a more deserving individual. Way to go Hans!
My goal of running 50K at Pick Your Poison hit a bit of a snag. Due to lethargic training this Spring (or second winter, depending on your viewpoint), I waited a bit too long before signing up. I could not decide if I should run the 25K or 50K. PYP sold out! So I will be a vollie (volunteer) at PYP. I might head down to Seaton, a race I have never run before. Otherwise it will be a very late start to the season, if I wait for Kingston. Lee Anne and I will miss Sulphur Springs for the first time in about 6 years. No big reason. Lee Anne is not happy with trail races, after falling at both of them last year (PYP and Sulphur).
Note to self: You need to sign up for a race if you want to run it...
I boiled down today for the last time this year. I made 200 litres of maple syrup, so those of you whose race strategy includes an age category podium finish at Creemore, there will be syrup! The last batch is always tough. Not because of any sentimental tripe about it being all over for another year, but because I'm not mentally equipped to waste sap. It takes so much effort to get sap into the evaporator, that I don't want to waste any. So the last batch becomes tricky... The evaporator is comprised of a finishing pan (2' X 2' flat bottom, on the left) and a sap pan (2' X 4' drop flues (trenches), on the right). This morning, the 2 pans were filled with cold concentrated sap. There is no more sap in the storage tanks, so to make the last batch, I plug the finishing pan (small pan) and drain the sap pan. I cannot start a fire without liquid in the sap pan, so I fill it with water. This is the tough part. I have drained 80 litres out of the sap pan. Yes, 80 litres! I then add 120 litres of water to the sap pan. I can now start the evaporator. Over the next 4 hours, I add the 80 litres of concentrated sap to the finishing pan. During the same time period, I add a total of 320 litres of water to the sap pan. I carry 40 litres of water from the Mad river, which is about 100 meters from the sugar shack. By the time I reach the sugar shack, my arms are 3 inches longer.
Now, I need to clean a few kilometers of sap line and mainline, dismantle the evaporator and clean it, and haul everything home. The sugar shack is about 25K from where we live in Creemore. I also have a few branches to pick up at home... from the ice storm.
The problem with being retired is that there is no time off...
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