Rain Running....Not Really!!!

During todays thunder showers, I posted on the Triple Terrain Train Run Facebook page, that I was going to go for a 45 min run tonight...rain or shine!!!

Coach Krista was quick to respond that she was in....and I was instantly worried!!!  Ive seen pictures of her watch with paces well below the 5:00/km mark; I dont think mine goes below 6:00/km when Im on the trail!!!

I knew there would be few people eager to run in the rain, but I missed the group workout last night so I wanted to go!!!

I also am a firm believer that it is very important to train in the rain.  Clothes chafe differently when they are soaking wet, and your feet become MUCH heavier when water logged.  

When I we met at Evergeen Park, a heavy down pour had just ended.  In the moment before the next rainstorm we left the parking lot and headed into the trails with jackets on.

Soon the sprinkling stopped and just the chilly wind at our back kept me motivated....  I though it was just on our LSD runs that we are supposed to run slow enough to talk the whole time, but Krista didnt seem to have any trouble talking as she set the pace.  I fell in line behind her and tried to respond to the conversation between gasping breaths!!!  ....I did my best!!!

At the first small hill, I took the opportunity to remove my jacket.  Im not sure if it was Krista's efficient pace, the heavy, wet sand we were running in, or the lengthy conversation we were having about being chased by dogs; but I was sweating BUCKETS!!!

When she called out the "12 minutes remaining" call, the pace seemed to quicken. As the distance between us lengthened slightly, I did not have the extra air available in my lungs to carry on the converation with her.  I was in "catch up" mode!!!

The final minutes of the run were nearly a sprint for me.  I glanced at my watch and noticed my current pace of 5:19/km!!!  I finished the run a close second place to Krista (which was also last place).

That is what a great coaches does - keeps you company and provides the motivation to get you going; then on the homestretch, leads you faster than you though you would have gone on your own!!!  Thanks for the GREAT run Krista!!!

Ups and Downs...

 Todays run was supposed to be 22 kilometers.  As I left the campsite at Peace Island about 10:30, it was proving to be a warm day, so I packed as much water as I could...1.5 liters.

On a typical run, that will last me 25 to 30 kilometers so I figured with the increased temperatures, I should still have enough for 22 km.

I retraced yesterdays path and pushed steady to the top of the final bluff.  This was just over 2 km from camp. From there, the trail doubled back down a pipeline and descended nearly back to the original elevation.  In a small clearing, the trail forked and headed back UP!!!

The picture below was at the 5.5 kilometer mark.

So far, the trail was steep up hill or steep down hill.  There was very little distance that I was at a steady run.   I was already starting into my second 500 ml bottle of water. I knew I would never make 22 km with the water I had.  My water consumption was nearly double what it usually is....this was creating a problem.


So I strategized and made a plan to continue on running until I was half finished my second bottle of water, this should allow be enough water to get back to camp, but would only be roughly 14 kilomers.  Far short of my goal!!!

No sooner had I put my plan into action, than an ATV came up the hill. We chatted for a bit and I told him I was going to stache my water here and get it one the way back.  He then offered me another liter of water which I graciously accepted!!!

With additonal water, this meant more distance, so I continued on the ATV trail which descended down the bluff in a series of switchbacks.  The decent wasnt too steep and the trail was well traveled by ATVs, so I was able to fall into a steady pace.

Two and a half kilometers later, the trail ended where the Pingle Ck Rd meets the highway.  A quick drink again at the bottom and I started back up the hill. This is when I discovered another problem...the WHOLE 2.5 kilometers was the same grade....!!!  If I was going to walk up the hills, I would be walking the entire 2.5 kilometers to the top!!!

So I opted to run in the shade, and walk in the sunshine. This actually worked quite well and the steady uphill running pace was quite sustainable.

When I reached the top of the switchbacks, it was only 5.5 km back to  camp so I followed the ATV trail onto a gravel road.  This road too, was a gradual climb.  I had already run 9.5 km and roughly calculated my turnaround point to be at km 13, so I continued up the road.

Soon I realized that I was going to run out of water before I completed my total distance so I turned around at kilometer 11 and started to head downhill on the road. This felt AMAZING on my legs and I made up some good time.

When I reached the next low point, it really was "a low point"....  I still had roughly 4 kilometers to go and I still had 2 more HUGE climbs to make. It was in the bottom of a narrow valley, there was no wind and the heat seemed to suffocate me. I knew I still had a lot of climbing to do, so I was trying to ration my water.  There was a small muddy creek with stagnant water, unfit for drinking but it was still refreshing as I rinsed off my legs and arms.

As I started the steep uphill climb, I wished for some trecking poles....  I was sure they would make a difference on these steep climbs, so I broke a couple small saplings and used them to assist my weary legs.

As odd as it sounds, this was a HUGE morale boost!!  It gave me something to focus on other than my legs which were quite fatigued, and it help the tedious grind up the hills go a bit faster.

When I finished the final descent off the powerline and onto the road, my pace didnt really quicken that much.  I still was roughly a kilometer from the camper and in the valley floor, there was little wind to cool me from the intense sun.

When I turned onto the straight road in the campground, I could see three little boys on their bikes watching me approach.  They seemed to be somewhat concerned by what they saw coming at them....and I began to wonder how bad I really looked!!!  I tried to smile at them and nod, but then they all put out their hand for high-fives....

Luckily, my eyes were brimming with sweat already so they couldnt see the additonal water welling up in my eyes. Their simple little gesture was the perfect end to my run!!  I had gone through MANY physical ups and downs and this was by FAR my most mental run.

Due to the need for "water management" I was not able to complete the targeted 22 km....but after completing 17 kilometers, I was happy to be finished and enjoy a cold shower to cool down!!

Peace Island...Solo Run!!!

 Solo run today....one hour of running. We were camped at Peace Island Park near Taylor, BC so I didnt really know where to run to get 5 or 10km in.  I knew there were some trails along the river, so I figured that was a good place to start.

After completing the loop through the power sites, I headed towards the Island portion. On my way, I noticed a quad trail going up the power line...that was where I would finish my time if needed.

As I finished the island portion of the campground, I kept looking for friends that I recognized. And I ran befind one camper that was parked parallel to the road, a LARGE black dog came running at me, barking and growling!!  This was the first time in my running carrer that I have ever been chased by a dog.

He was very close to my heels, and I didnt want him to bite my favorite pair of trail shoes so I spun around and started running backwards, with fists clenched. I waited for the right moment to give him one swift punch, in the jaw, but unfortunately, the fat old dog tuckered out before he came within striking distance!!  I shouted out, above my panting breaths, right from the campground bylaws, "KEEP YOUR DOG ON A LEASH.....OR I'LL KNOCK IT SILLY NEXT TIME!!!"

The owner stumbled around the cornere of thier trailer as I turned around and sprinted off in fear!!!

From there it was just a short run to the bottom of the power line. I felt nearly invinceable and I started up the first hill.

  It was just a brief, but steep climb up the first portion, the an incredibly steep decent down the other side into a small creek. Still feeling fresh, I cleared the creek in a single leap and started up the next incline to the top of the valley bench.

The quad trail soon entered dense overbrush and the north facing slope became quite muddy a slippery. I could see where moose and deer had slid down the trail. (A mental not was made for my descent....)

Soon I reached what I thought was the top, clearly, it was not!!!

I looked at my watch; I only had 20 minutes remaining of running to get back to the campground.  So, with the new percieved top of the hill behind me, I turned around and retraced my steps to the bottom of the powerline hill....

Feeling somewhat conquerous, even though I had CLEARLY outrun and mentally defeated a large fat dog....as I cooled down under the shade of the camper awning, I made plans to complete the hillclimn tomorrow in my 22 km run!!!

Thursday "EPICNESS"

In order for a run to be TRULY epic, it must start out correctly; with planning and focus.

The workout on "Epic Thursday" started with a bowl of oatmeal and dates.  Yes, it sounds strange, but a "machine" needs fuel to run, and I know my body works well with oatmeal and dates, so why not combine them???

One hour before our 6:00 start time; this was my fuel.... 83 g of carbs and 9 g of protein.

At 6:00 PM, as our group assembled at Evergreen Parks, Gordon Badger Stadium, I could tell I would probably learn another thing or two tonight.  While I had previously run with some of the people in the group, this was the first time I had been able to meet with the whole group at once.  Introductions were made as we walked to the front of the grandstands.

There, we received instructions for our first segment of our 90 min workout.  Stair Relay was the first challenge. We were instructed to team up with someone we didnt know, then wait at the bottom of the stairs for the start signal.

When Krista yelled "GO!!!" and my partner started to sprint up the stairs two steps at a time, I suddenly realized that it wasnt about who could beat who. It was about how hard you could push yourself, even though your body was saying "STOP!!".  All the while, Krista was running up and down the stairs yelling encouragement to everyone.

At the end of every circuit up and down the stairs, a "high- five" sent the next runner up the concrete steps.

After roughly 7 laps up and down the stairs, Krista called us to the bottom.  With jelly legs, we (at least I) stumbled down the final steps and gathered in front of Krista for the assignmemt of the next segment.

"Five kilometer run as fast as you can...!!"

"WUT?? I asked myself, "Surely this cant be true!!!  I can hardly walk, let alone run 5 more kilometers."  But as everyone started down the sandy trail, I followed in pursuit.

There was little breeze as we entered the woods.  The hot sun seemed to beat on me even hotter than before.  I focused on pacing myself, but I still tried to keep up with the group so I would get lost in the woods.....alone!!!

When we came out of the woods and back onto the powerline, I tried to pick up my pace and get back in the group, but they were too far ahead.  So I put my head down, and kept going at my slow and steady pace.  A few hundred meters farther and I could see a group running towards me....then I could hear them yelling, "Turn there...we missed the turnoff!!"

When I turned onto the trail I was right back in the group and running with (aka: trying to keep up with) Kristas mom. I made some comment about her speedy pace and she reminded me that we were supposed to be running as fast as we can!!!  RIGHT!!!  I forgot about that part!!!  Running with someone was all the encouragement I need to quicken my pace and finish the remaining distance with a total time of 32:46 for the 5 km.

Next segment was one more session on the grandstand stairs.  Run up and down every isle...yes all 4 or 5 sets. Now it seemed as though the bones in my legs had turned to mush.....because my legs didnt want stay straight underneath me....

"Now we sprint" Krista directed us.  That seemed quit difficult, because my jelly-filled legs didnt seem to work too well.  Bit as we lined up for the sprint, I remembered the words of my father "The faster you work, the sooner you will be done!!"  But my father didnt know Krista.... The sooner we get done, the sooner we start the next task....lunges!!!

BLECH.....who invented those things??  The lunge relay was a struggle for sure, but with Krista's encouragement and the rest of the group cheering, we all completed them.

Finally, we regrouped in the shade of the grandstands to stretch, Krista went around the group and asked everyone what was their favorite part of the workout.

For some, if was being outside, for others, it was just the fresh air; the sunshine; or just being with friends.  (Although I said my favorite part was the stairs; really my favorite part was not puking!!)

As I walked back to the parking lot thinking; I realized that no one said the best part was being first!!!  Everyone had their own goals and found their sense of accomplishment in different areas.

After the short drive home, when I got out of the truck, I could feel sore muscles in places, I didnt even know I had places!!!  A cold bath was definitly in order!!!

Next it was a glass of wine and a fire on the deck.  Time with the girls to catch up on thier day.  A perfect ending to an EPIC Thurday!!!

Fact...or Fiction...???

 Today was scheduled to be an "easy" 45 minute run.  The plan was to meet at the correction line parking lot at 7:30 and head out on the flat trails in the Dunes.

When I parked the truck, there was one other vehicle in sight, but no people. I was a bit early, so I just sat and waited for the rest of the group to show up.

Soon Michelle drove into the parking lot so I got out of the truck to wait for Krista.... next thing I know....BOOM!!!  Krista emerges from the shadows of the underbrush!!!  CLEARLY, she had arrived earlier than the planned meeting time and had already conquered 10 or 20 kilometers at her cool, sub 4:45 "easy" pace.

Really, this is the sign of a good coach.  Just think if we had started the run with her...!!!  I dont know about Michelle, but if Im running sub "4:45".....you better stay caught up with me, because something is chasing me!!!  But I sure cant keep up that pace for 45 min.

After the satellites all alligned with my watch, we headed into the woods...Krista leading the way.  Honestly, she volunteered and said she would "break trail"....aka "clear the cobwebs from the trail for the rest of us", eluding to a previous blog post.

It was then I had to confess to her that maybe I didnt really run through as many spider webs as I had lead everyone to believe.  But there sure was that potential and I did run through one....

Really, it is like most details we runners talk about as we reminisce about our runs...the hills werent really straight up and my average pace may not really be as fast as everyone believes.

But in the end.... if it wasnt for these "detail of lore" what would we have to talk about during a 4.5 hr marathon, and how boring would this blog be...??

Fact or fiction....you be the judge. But please, enjoy the journey....

"Breaking" Trail

 Todays run was all about TIME...60 minutes of flat running was the goal for today, but that in itself proved to be a challenge!!

When I left the house at 7:30, the overcast sky seemed to want to rain; and sure enough, about half way to Bear Creek, it started to POUR!!!  It turned out to be mostly an isolated shower, but the +6° and lite rain wasnt the most welcoming weather wasnt really what I was prepared to run in.  But I remembered my "man-up" lesson from yesterday and told myself that if the ladies were tough enough to run in the rain, so was I!!!

After leaving the vehicles, it was only a short distance until we were on a paved road.  It didnt take long to get back into my comfort zone and doze of as we ambled along the straight flat road at an even 6:00 pace (Even though the ladies said our target pace was 6:15 to 6:45....)

I knew better than to argue with them about the pace.  They told me we would be on the trail soon and our pace would fall into our target zone.  I did my best to keep up with them as we entered the wooded area.  As we started down a paved path the sun started to shine through the clouds and everything seemed much better.

Soon, they slowed even more and said "Turn right Phil, you can lead the way on the single track in the woods".  Sure enough, another lesson learned...at first I thought this was a test to see if I could maintain the blistering pace we had set on the pavement, but then I realized I was on spider web patrol!!!

Its the runners version of "breaking trail"  One lucky person gets to be in the front and dash through the maze of silk threads that the spiders had so tediously set to catch complacent mosquitos as they lurk in the foilage for slow runners.

When we reached the 30 min point of our run, it was time to turn around and head back to the vehicles.  The now familiar terrain seemed to go by much faster, as I was now trailing the group.  Perhaps it was just the lack of anticipation of the next spiders web which could be lurking under the next spruce tree.

With the destination parking lot in sight, I was alerted buy our pace setter, that we only had 12 minutes left in our run.  A quick calculation in my head and I could foresee a problem....  Our run would be finished at roughly 9.5 kilometers!!!

Never before, have I ended a run at anything but an even kilometer showing on my watch.  I thought about running a zig-zag pattern for the remainder of the distance to the vehicles, but then realized the challenge of increasing my pace AND zigging and zagging....

My silent running and pensive look on my face must have worried the other ladies, because soon we ALL were discussing how this run should end... Would we be ok with ending at 60 minutes and 9.75 kilometers, or would it be better to run an additional few minutes and end at an even 10 kilometers??

The second option was chosen as the best way to end our run, so we ran past the vehicles and into the woods on the other side of the parking lot.  As each person's watch chimed for the 10 km mark, the mornings run came to an end.

We regrouped back at the vehicle for "high fives", the team selfie, and a little "stretch party".

As I tried to focus on the stretches, my mind rehearsed the previous 61 minutes.... Not only did I complete the run without any blisters on my feet, I was also chosen to "break trail" in the woods....maybe it was just to clear the spider webs, but maybe I was ACTUALLY becoming a Trail Runner!!!!

Its Time to "Man-up"!!!

 My trail training for the Golden Ultra has kicked into "high gear"!!!  Mostly because there are lots of little hills and ALL the trails are sand at Evergreen Park!!!  Today was the first  of two consecutive days of long runs.

When we left the parking lot, the plan was for an "easy" 20 kilometers.  It didnt take long for me to realize that MY definition of "easy" was different from Amanda and Shari's....  But I wasnt about to get lost on the woods by myself, so I kept up to them.  It was easy to tell that they were much more seasoned runners than I.....Shari was running with poles!!!

To the lay person, and the trail runner rookies, like myself, poles are associated with skiing...not running. Well, as we jumped over a fallen tree, at the top of a long sandy hill that ended on the edge of a mosquito infested swamp, I quickly saw that I had missed a page in my running guide "Trail Running for Dummies"!!!  Trail runners do not "run" down sandy hills...we SKI down the them!!!  Note to self: poles are required, in order to prove ones self as more than a rookie in the trail running world.

I did offer to carry Shari's poles for her (and perhaps use them) at one point, when her pace slowed down enough that I could see her through the cloud of dust billowing in front of me....she graciously declined and said it was part of her training regime....

As I plodded along, now heading back towards the parking lot, I could sense a blister starting to form on the bottom of my foot.  At the 18 km mark, the vehicles were in sight, so I told the ladies I was going to end my expedition 2 km early in an attempt to save my feet for tomorrows run. It seemed like an excellent idea to me!! I was quite happy to see that even after just 1 week of trail running I was starting to see the big picture, listen to my body, and change my plans as needed, in order to prevent blisters on my feet which would surely put me on the injured list for a long time to come.

Once Shari and Amanda finished the "Expert" distance of 20 km, they met me back in the parking lot and I happily alerted them that I made it back WITH NO BLISTERS!!!  Sheri then admitted that she had been running with FIVE blisters on her feet and had recently lost FOUR toe nails!!!

It was then that I realized that I must have missed another chapter in "Trail Running for Dummies" where they discussed the common practice of running until your toenails fall off and you have multiple blisters on your feet!!

When I got home and showered, and confirmed I had one very small blister, I searched through my shirt drawer and found a shirt that I am very proud of and proves to myself that I CAN DO THIS!!!  I WILL learn to run until my toenails fall of even though I have blisters on my feet!!!

What would we ever do if we werent challenged??  Tomorrow is another day of running the trails.  Hopefully, I will come home with all my toenails....and maybe even a blister!!!  Maybe then, I can consider myself a "trail runner".....  😎

First Day of Ultra Training!!!

This was my initiation into trail running!!  Awesome night at Evergreen Park, but I can see I still need some training....apparently, trail runners accesorize with PINK!!!  Who knew???

The 16 km run had lots of sand steep, short hills. We even went down to the creek where all the hungry mosquitos live...needless to say, they arent quit as hungry now.

I am sure looking forward to the challenges of the Golden Ultra. Trail running is way more exciting than road running; changes in footing and trail conditions keep my mind focused on the trail and time just flies!!!

Here's to the first blog of my trail running experience....!!!