Canadian Death Race Training, 62 Kilometre Run

The day was not hurried or spur of the moment.  We had been planning this run for several weeks.  My training plan that was built by my running coach and run group leader, Krista, was slowly getting me ready for this distance.  With this 65 kilometre run being eight weeks before for the 125 kilometre Canadian Death Race, it seemed like quite the daunting task for me.  But I have learned to trust the coach....she has a plan!!

The route planned for the day started in Grande Cache and followed legs 1, 2 and 3 of the race course.  On race day, cut off time for the start of leg 4 is 11 hrs and 45 minutes.  So todays goal was simply to finish the run ahead of the cut off time....or as closely as we could!!  For me, it was also a familiarization run.  I had only been on a small portion of leg 2 last summer, so was excited to explore the trails that I would be facing during the Canadian Death Race.

"Legs #1 and #2 of the Canadian Death Race consists of
two mountain peaks with 1,879 meters of elevation gain."

My training and nutrition for the two weeks prior to this run had been dismal, to say the least.  Two weeks prior to the run, I was volunteering at the local Grande Prairie Stompede.  During the five days of rodeo and chuckwagon races, I spent 14 to 16 hrs a day on my feet, wearing cowboy boots.  I averaged 25,000 to 30,000 steps per day, but sleep and nutrition were very low on the list of things to do for the week.  Needless to say, I lost over 10 pounds during the week and didn't get in any training runs!!

This left me with one week before the long run to catch up on sleep, hydration and nutrition.  Mentally, I just wasn't feeling the upcoming run!!  I had to FORCE myself to eat!!  Hydration was relatively easy, but I couldnt find enough time (in the day or night) to catch up on the sleep I had missed the previous week.

Two days prior to the run, I was chatting with a friend who was also on the Stompede board of directors with me.  I knew she was a Thrive distributor and I had heard of the product before, but I am sceptical of most of these types of products.  At this point though, I was willing to try it out, so she offered me a few samples to try on the run.

The run was planned to start at 8AM; the same time as the actual race.  The end of leg 3 was about 10 kilometres out of town, so we had to position vehicles at both locations so we could get back in to town after the run.  With the 2 hour drive from Grande Prairie to Grande Cache this meant that I had to leave town at 5AM in order to get ready to run at 8!!

I had been making a mental list of everything I would need for this length of a run; but this was longer than I have ever run before.  The 60 km Golden Ultra that I completed in September of 2017 was my longest run so far, so I was mentally preparing myself for a similar day.  I kind of knew what to expect.

The 65 kilometre course took us over 2 mountain summits.  The forecast was calling for up to 10 mm of rain for the day; but at altitude, who knew what we would be facing.  I was planning on starting the run wearing shorts and tee shirt; but I packed a wind jacket, hat and gloves, long sleeve shirt, and running tights, just in case.  As with all my long runs, I also boiled my favourite mini potatoes and filled a zip-lock back with dates.  Desert was double stuffed white Oreo cookies and gummies with salt tablets as the appetizers!!

"When preparing for a long run,
never pass up the opportunity
to eat!!!"

At 11PM, I finally was all ready for morning.  After a quick shower and I crawled into bed, set my alarm for 4:15 AM, and turned out the light.  Then it hit me.....I was HUNGRY!!!  I knew this was no way to start out a running day, so I got out of bed and quickly made a peanut butter and jelly sandwich.  Then chased it down with a banana and a liter of electrolyte water!!  Bed time #2....this one turned out to be the final one, and I quickly fell asleep.

My alarm went off way too early, but I somehow managed to roll out of bed and land in my running clothes that I had piled on the floor less than 5 hours earlier.  In the kitchen, I had set out my breakfast of Stoked Oats and planned to get a bagel and muffin when I picked up another runner at Tim Hortons at 4:00.  In an effort to multi task and save time, I was transferring my post-run food from the fridge to the cooler while I was cooking the oatmeal in the microwave.  With the job half complete, I noticed an odd sound and could see an oatmeal FOUNTAIN forming in the dim glow of the microwave light!!!  By the time I got things under control, about half the portion of Stoked Oats was in the container.  The remainder was dripping from the roof and running down the door of the microwave.
I made a mental note to leave a message on the counter for Cheri (who was still sleeping), promising to clean up the mess when I returned that night.....  I forgot to write the note....

Finally, I had gathered everything I needed for the run and headed out the door.  The meeting place at Tim Hortons was less than 10 minutes away.  As I pulled into the parking lot, I realized I had forgotten the Thrive patch!!  The way the previous few weeks had been, this may be the final link in the success of my run!!!  Fortunately, Erin wasn't waiting for me yet so I returned home and found the patch laying on the counter in front of the messy microwave.

When I returned to the meeting spot, Erin was there and ready to go.  I quickly grabbed a bagel and coffee for the road, then we headed south to join up with the rest of the running party.  The 2 hour drive to Grande Cache was anything but dull.  We discussed running strategies and the upcoming races we had planned.  And of course we talked of the mental side of running.  How it is technically a solo sport, but it is so important to be part of a team!!

As we arrived in Grande Cache the rain started to fall...apparently, the forecast wasn't too far off after all!!  We quickly stashed our gear in the appropriate vehicles then transferred the vehicles down the highway to the end of leg 3 which was about about 10 kilometres out of town.  Back in town, all 11 of us were ready to hit the trails and it was 8:05AM, after a quick "pre-run" picture, we were on our way!!

"Left to Right:  Robin, Doug, Michal, Darryl, Coach Krista,
Erin, Shari, Yasna, Jessica, Me, and Christine"

The first few kilometres of leg one wind through town, then cross the highway and start up a slight grade into the bush at the base of Grande Mnt.  Most of the trail follows a quad track, but there are many rocks, roots and muddy portions to navigate through.  It didn't take long for the faster people to get ahead of me; but for a while, I could still hear the distant yells from Krista as she tried to scare the bears deeper into the woods.

Most of leg one was gradual hills.  The up-hill sections, I power hiked and the downhills, I tried to run; if it wasn't too muddy.  Five or 10 kilometres into the leg, all 11 of us were spread out on the trail.  Three or four people were ahead of me, then I was in a group of three, then the remainder were just a short distance behind us.

On one of the rocky portions of the trail, Doug, who was running just behind me, slipped on a wet rock and twisted his ankle.  He kept up the pace for a while, but soon realized he was not going to be able to finish the first leg and decided to call for a ride when we crossed the highway.  It was a grim reminder to me that injuries can happen to anyone, anywhere.  I passed the time by focusing on foot placement and body position....anything to prevent an injury!!!

"Nearing the end of leg One"

The remainder of leg 1 was pretty flat.  It wound its way along side a lake, then a couple kilometres along a gravel road and back into the woods to a rail yard.  Most of the trail was marked with faded flagging, and faint paint markings could be seen on the odd rock or root.

At roughly 2 hrs into the run, we were at the rail yard.  The transition area, for legs 1 and 2.  Four of us met up there and without delay, we started leg 2....the ascent of Flood Mnt!!!  After crossing the highway, the trail followed a very dusty logging road.  The incline was too steep for me to run, so I settled into a steady power-hike pace with the 3 others.  When the logging road turning into a quad trail, our group of 4 was once again all stretched out and I soon found myself alone.

I had never been on this portion of the trail before, so when I was with the group I tried to ask as many questions as possible so I wouldn't get lost.  I was told there was a creek part way up Flood Mnt that would possibly be our last water source for quite a while.

"There is nothing like drinking from
a mountain stream...."

I run with a 1.5 liter water bladder, but it is very hard to tell when I am almost out of water and need to ration it, so I also carry a 500 ml water flask as a reserve.  Running out of water is a very mental downer for me, so I try to avoid it at all times.  Sure enough, at roughly km 20 a beautiful mountain stream crossed the trail.  I stopped and refilled my water bladder, and also drank right from the creek!!!  The smell and taste of the mountain water always takes me back to my childhood, when I would spend many days each summer, hiking and hunting in the mountains of the Yukon.  We never packed water with us, so we drank from every small stream we came across.  If it was clear and cold, we figured it was good to drink!!

I probably spent too much time at the creek, but feeling much more refreshed and with a slight belly ache from drinking too much,  I continued power-hiking up the trail.

The early morning rain showers were still trying to stick around, but they were having a hard time performing.  The steady breeze kept the bugs away, and the odd spatter of rain, kept me from overheating.

At kilometer 22.5 (by my watch) the trail takes a hard right off the quad trail and starts the loop to the summit of Flood Mnt.  At this intersection, I caught up to Shari and Christine who were just finishing a snack.  They asked how I was feeling and I confessed that I was water-logged and did not feel like eating at all....I was behind on my nutrition.  They sternly told me to EAT or I wouldn't have the stamina to finish the day.  So I sat down for a bit and ate some of my rations...Oreo cookies, gummies, dates, and a couple salt tablets.

Just as I was finishing up, Daryl, Krista and Robin finished up the loop and started down into Slug Fest, the swampy portion of the trail between Flood Mnt and Grande Mnt.  After a quick chat with them, I started up the single track to to top of Flood.  It didn't take long before, my nutrition kicked in!!  I had energy and I seemed more alive!! Maybe it was the view from the top of the mountain or maybe it was just the fun of running along the summit trail; but the 2.5 km loop was a very welcome break from the slow grind coming up the quad trail.

"Thanks Tips....."

Back at the intersection, the decent started into Slug Fest.  This swampy portion of the trail lasts for about 4 kilometres and is marked by numerous muskeg sections and a few small creeks, none of which I determined were good enough to drink from.  In between the wet sections, there seemed to be a never ending supply of very steep, relatively short declines.   The steep down hill portions of the trail jammed my toes to the front of my shoes that were soaked from the swampy sections.

A cynical sign nailed to a tree reminded me that "Black toe" isn't just a state of mind....  Well then, what was it??  Up until this point in my running career, I still have yet experienced that phenomenon; but I had this funny feeling that after today's run, I would no longer be a "Black Toe Virgin".  Shari and Christine were usually with in yelling distance, but I could sense that they weren't too eager to discuss the legendary "Black Toe" with me, so I continued hiking....in silence.

After what seemed like an endless repetition of bum-slides, swamp, then short climb, followed by the same process all over again we came finally came to nicely flowing creek.  The ladies assured me that this was a good creek to drink from, and after drinking from it (again, too much) I agreed with their decision.

While I filled my water bladder once more, the ladies continued on.  I didn't mind too much, because I figured I would probably be running a great deal of this trail by myself on race day.  This was as much mental training for me as it was physical.

After the creek, we followed an old abandoned road for several kilometres then hit an access road where I caught up to the Shari and Christine again.  We power hiked the last 4 kilometres to the summit of Grande Mountain.  Near the top, the wind increased and it started to rain so I stopped and put on my waterproof wind breaker.

The ladies seemed to have a sense of urgency to get off the mountain so while I enjoyed the view for a bit, they headed down the mountain on the power line for the final 6 kilometres into Grande Cache and the end of leg 2.  I wasn't long into my decent off the mountain when I was sheltered from the wind and the sun came out...so I had to stop and remove a layer of clothes.

"Nearing the summit of Grande Mnt"

This portion of the trail I was more familiar with, I had hiked it once with run group the previous summer and I had a very vivid memory of the constant decent littered with loose rocks and deep dust.  I have always heard how this section of the trail is a quad killer and I was beginning to experience it first had.  My right knee started to tighten up and with each step, I could feel a general pain which started to worry me.  In the distance, I could still see Shari and Christine, but my instinct told me to slow down and take it easy rather than risk an injury on a training run.  I didn't know how to get from the 2/3 transition in Grande Cache onto leg 3, so I tried to keep them in sight as best I could.

"Yes, there was sweat dripping
off my nose and chin...."

Running back into town, as I neared the rec centre where our vehicles were parked, I called home to my wife to let her know I was still alive and preparing to head out on the final leg.  When I got into the parking lot, I could see the ladies were still there, but they were about ready to leave.

I had been on the trail for 41 kilometres and nearly 8 hours so I needed to restock my food supply.  The steep decent down Grande had also proved to be too much for my shoes.  Both of of which, were showing signs of distress to the extent of failure; so I changed into a new pair that I had used for less than 50 km.  While I refilled my water supply, I enjoyed some watermelon and tested out some fresh pomegranate.  They were quite sweet, but still very refreshing.  I wasn't too sure what the excessive fiber from the pomegranate seeds might do to me, so after sucking the juice off the seeds, I spit them out.  (Im sure the birds thanked me.)  I also grabbed a bag of boiled potatoes (which I had forgotten to take with me on the first leg) and snacked on them as we headed out of town on the third and final leg.

My watch battery was very low at the transition so I plugged it into my battery pack which I had with me.  Unfortunately, while it is charging, it doesn't track distance, so I had to rely on the ladies for mileage updates.

After a quick downhill portion out of town, then a kilometre or so of uphill, the road narrowed to a quad trail which was cut into the side of the river valley.  The majority of the trail seemed to be on a gradual decent, but many sections were strewn with loose, jagged rock, making running impossible...not to mention unsafe.

A half hour or so after refuelling at the 2/3 transition in town, I once again had a crazy amount of energy!!  Yes, my body was fatigued, but the trail was easy and the river valley scenery was spectacular!!!  In amongst the rocks that were strewn across the trail, there seemed to be numerous piles of bear droppings as well.  None of it seemed too fresh, but the thee of us agreed to stay together regardless.

As the trail got lower and lower into the river valley, it also seemed to be never ending.  I knew from looking at a map the day prior, that the trail crossed a bridge at the coal mine, then we had to go several kilometres back up the river to the end of leg 3, but the bridge just wouldn't come soon enough!!

Ten kilometres into the leg, my watched was fully recharged, so I turned it back on to GPS tracking.  With a simple calculation I was now able to keep track of the distance remaining to the vehicles.

FINALLY, the bridge was in site.  I had heard about the final 3 kilometres of leg 3.  They used to follow along the side of the road, but a few years previous, someone got really adventurous and decided to cut the trail into the side of the hill above the highway!!!  I have to admire that persons dedication and tenacity.  Several sections have ropes to assist with the STEEP inclines or declines and large sections are cut into the side of the mountain by hand with a path only as wide as a single track.  One step out of line and it would be a LONG drop onto the highway below, and most definitely the end of the race....

"Leg 3 started way up on the horizon, then followed the left side of the river.
After crossing the bridge, the transition area is on the right side of the highway just out of sight."

"One of the several rope sections
in the final kilometres"

In the last few kilometres, the trail followed closely to the highway in several sections.  In one of these areas, Dary and Coach Krista who had already finished leg 3, pulled up beside us in their car and shouted encouragement to us, cheering us on!!  We still had nearly 45 minutes in order to make the target cut off time and we were less than a kilometre away!!  I mentioned to Daryl that I felt good enough to start leg 4, up Mount Hamel; but he said I was most likely delirious and I should just stop after finishing this leg....  The last kilometre was one of the most technical.  Two rope descents, chewed at my puffy sweaty hands, and my toes that I hoped were only black from the trail dust, were jammed into the front of my shoes.

In the distance, we could hear horns honking and the shouting of the rest of the group!!  It sounded like there were 100 people there cheering us in.  We waited at the bottom of the final rope near the edge of the clearing for all three of us to get to the bottom, then we ran in to cheers and high fives of the rest of the group.  It wasn't much of a sprint, but the effort was there for sure!!

As we sat there reflecting on the highs and lows of the day, I couldn't help but be amazed at how well I felt!!  I really did feel like I could continue on running if I needed to!!   Starting the run, I wasn't even sure I would be able to finish leg 3, not to mention, finish over 10 minutes ahead of the 11 hrs and 45 minute cut off time.  Maybe it was the Thrive patch, maybe it was the constant hydration from all the mountain streams...??  One thing was for certain, everything worked together this time, and I can only hope for the same results in 7 weeks on race day....and the myth of the black toe still eludes me.....!!

Evergreen Trail Trek Marathon!!

Even though the race was two weeks ago, it has taken time for me to process it all and put it into words.  It was my third marathon, but I learned so much!!  The course was 4 loops just over 10 km each.

Roughly, the first 2 kilometres and the last 3 kilometres of each loop were flat trail, the remainder of it was single track through the infamous "Twisties".  This section is a curvy, sandy, single track that is not does not have flat section .  As soon as you reach the top of a hill, it is a decent to the bottom of another uphill grade.  It is an excellent trail for a 10 km run, but FOUR LOOPS of the "Twisties" was a bit challenging for me.  And then there is "Shari's Hill"....this short uphill grade is at km 7 of the loop and is covered in lose sand.  As you can guess, Shari is a runner who has a certain passion for running this hill, and I must say, I do not share the same passion for Shari as I was GRINDING up her hill....multiple times in one evening!!

The 5PM start time of the race was also a first for me.  Starting that late in the day definitely affected my mindset for the run, and the day in the office didn't prepare me well for the run.  When I arrived at the start line in front of the grande stands at Evergreen Park, I learned that there was a 2.5 hr cut-off at km 21 after the first two loops.

Being very familiar with the trail, I knew the cut-off time was possible for me, but I would have to push myself harder than planned in order to finish the first two loops by 7:30 PM.  I was running the race as part of my training plan for the 125 km Canadian Death Race in August, and my goal was to finish the race in roughly 5:30.

"The few brave souls running the full marathon...."

When we all got behind the start line, which was on the horse racing track, I was happy to see there were only about a dozen of us that were running the full marathon.  "Maybe this was my chance for a top 10 finish in a marathon" I thought to myself....

When the start gun goes off, my tendency is to run faster than my race pace, so I always have to make a conscious effort to slow down so I don't burn out too soon.  This race was no exception, but I knew I needed to keep that pace in order to make the cut-off so I just kept going.  I knew I could do maintain that pace for 21 km, and I just figured I would deal with with last 21 km when I got there.

Ha!!  Rookie mistake!!

Loop one went well with a lap time of 1:07.  I was feeling quite good.  I had placed a drop bag at the start/finish line and there was also more water there.  I knew I had enough water for at least 2 hours in my pack, so I tried to ration it, so I could make it the full 2.5 hours to the cut-off if needed.

"The view from the top of Shari's Hill... pictures
just don't quite capture the EPICNESS"

 After the first loop, each subsequent loop starts with one lap around the horse race track then back onto the single track.  I have never run on an outdoor running track, and at the first turn I learned that I never WANT to run on a track.  The race director never specified and no lane was marked, but being the conscientious runner that I am, I tried to stick to the outside lane of the track....to make sure I got the full distance!!!  (By the time I was on the fourth loop, I was pretty sure I was going to have the full 42.2 km so I may have been cutting the inside of the corners a little close....)

The second loop was very enjoyable.  The sun was starting to sink lower in the sky, and the day was starting to cool off.  I started to do the math and realized that if I did the same pace as the first loop, I would be at the cut-off at 2:14....add in another 6 minutes to run the track on the second loop and I was not at 2:20!!  I knew I had no time to enjoy the scenery!!  It was all business on loop two.

When I came down the home stretch on my second loop, the clock was at 2:26!!  I had made it!!!

At the finish line aid station, I refilled my hydration pack, which had been empty for the last kilometre or so, and I walked part of the race track while I ate my mid-race snack of boiled potatoes.  Feeling somewhat refreshed, I now had time to relax a bit and enjoy the familiar trails and the ideal running conditions.  The 5 km, 10 km, and 21 km runners were also on the course so it made the next kilometres go a bit faster.

My the time I hit the "Twisties" on loop three (km 26 roughy) I had met most of the other runners, and I was now running alone.  The sun was sinking lower in the sky and it was now dusk.  Before I knew it, I was struggling to keep running, even on the downhill sections; I couldn't get myself to run!!  I took some salt tabs and recorded a Facebook Live video in hopes that it would motivate and inspire me.  A business acquaintance, who is also a runner, was commenting on my live video.  He asked if I needed anything and offered to bring me a snack.  (Runners are such cool people!!!)  I assured him that I was fine and kept myself moving down the trail.

"The start of the Twisties"

"Must stay hydrated!!!"

After the "Twisties", the trail drops down into the creek bottom, this portion of the trail was very muddy and the dark trees, made the fading daylight even darker.  I had my headlamp in my pack, but I didn't want to stop to use it yet; I would save it for the last loop.

At the creek checkpoint, the infamous Shari (Who the hill is named after) was such a welcoming sight.  I often run with her, so she understood how I was feeling when I told her I was "pooped".  A quick "high five" for encouragement and I kept going.  Even after I left that checkpoint, I was lacking in motivation and energy.  I took some salt tabs while I hiked up the mossy, slippery hill, hoping that would help.

With little to no change in motivation, I forced myself to run when I reached the top of the creek hill. It was about 2 kilometres of mostly flat trail, but I still struggled.  While I was walking along the power line, I remembered a quote that someone had sent me earlier in the day:

At mile 20, I thought I was dead.
At mile 22, I wished I was dead.
At mile 24, I knew I was dead.
At mile 26.2, I realized I had become too tough to kill....

As the quote rolled through my mind, a lump formed in my throat and I started to fight tears.  I knew I was tough, but I didn't realize I was THAT tough!!!  The race seemed possible now, I KNEW I could finish this!!  From somewhere, I got more energy and I started to run again....

Just over a little hill, I met another course marshall.  He asked how I was doing and I had to stop and explain to him, that I had just run through the toughest wall that I had ever experienced while running!!!

Then came "Shari's Hill", for the third time!!!  I seemed to go up it easier than I had on the first loop!! From there is my favourite part of the trail.  It rolls gently downhill and winds along a ridge, then onto a trail beside the road.  From there, it is 2 km of flat trail back to the start/finish line.

"Conquering Shari's Hill for,
the THIRD time"

That part of the trail always gets monotonous for me.  Even though I was out of the thick timber, it was starting to get dark.  Soon, I could see someone running down the road towards me.  In the dusk, I didn't recognize him until he crossed the ditch and came onto the trail....Reid had brought me a bag of Gummies and a banana!!!  The lump quickly came back in my throat and luckily, I also had sweat running down my face, so I think he was oblivious to how I was really feeling!!  The Gummies were AMAZING and I remembered the lesson I learned on my first half marathon, so I put the banana in my pack to enjoy after the race!!

As we ran the last couple kilometres in loop three, my pace increased.  I told him how tough the last loop had been, but how I kept moving and pushed through the wall; an experience I had never had before while running!!  Reid ran with me to the end of the loop, then with a high-five, I was back on my own but in MUCH higher spirits!!!

At the finish line aid station I changed into a long sleeve shirt.  It was definitely getting cooler.  I finished off the last of my potatoes and ate some more dummies while I did my final lap on that dreadful race track.

As I was headed out on fourth and final loop, I met the race leaders coming in from their final lap.  The encouraging words from each of them kept me going.  At the end of the "Twisties" was the most AMAZING race volunteer.  She walked down the trail towards me and gave me a big hug and said "You are doing SO WELL!!!  I knew you could do this!!!"  She put a smile on my face as I headed down into the creek.  It was now dark, so I was using my headlamp.  But with the fatigue and darkness, the muddy trail all seemed to blend into the dark woods.  I ran down the rut filled hill with little care.  "If I fall now, I won't be wet for too long!!

With a quick high-five at the creek checkpoint, I started back up the hill for the last time.  I was ready to put it all behind me and be finished!!  Back onto the power line, sheer willpower that the anticipation of the finish line kept me going.

"Yes, I really was that tired on the final loop...."

The trails were quiet, but in the darkness, the race volunteers kept cheering me on....  Turning the final corner, I could see the lights of the finish line in the distance, and hear the music.  Once people noticed my headlamp coming up the dark race track, they started cheering me in - from somewhere inside, I found a little more energy and my pace increased!!  As I got closer to the finish line, more people came outside and started to cheer.  (I think they were happy to see me too, so they could turn out the lights and go home!!)  The encouragement of the volunteers and the remaining runners standing at the line cheered me across the line in a full-hearted sprint and with a smile on my face!!

I finished the marathon in EIGHT place with an official time of 5:50:15!!!  There were only 8 finishers in the marathon, but a top ten finish, IS A TOP TEN FINISH!!!

Think Before You Shop!!

How do you decide where you shop for your running gear or anything else you purchase for your daily life??  Is your decision based on price, service, selection or convenience??

When I started running about 2 years ago, I was training for the BMO Vancouver half marathon.  About a year after completing that race, I started running trails and began training for the Golden Ultra Marathon, which is a three day, 85 km stage race in the mountains.  Needless to say, my list of required running equipment changed dramatically, and I soon realized there was a lot of necessary (and very cool) running equipment out there that I new little to nothing about.

Not being a huge fan of online shopping, and not really knowing WHAT I needed, I started to visit our local running stores.  Our stores here in Grande Prairie soon became my favourite places to shop (and dream) about new running gear.

Soon the staff at Walk Run and More knew me by name and became accustomed to my many questions about interesting things in the store. When I wore out my first pair of tennis shoes that I had been training in, they helped me determine what type of shoe worked best for my gait.  Then it was a search to find a shoe that fit my wide feet without causing me discomfort on long runs.  When we found the best choice for me, I proudly purchased the shoes and I went home to wear them around the house.  Then it was a visit to the indoor track to see how it felt to run in them.  They were a perfect fit!!

I often returned to the store; looking for new shoes and running accessories as I switched from road running to trail running.  The staff knew what shoes worked for me while running on pavement, so they knew what to recommend for trail shoes.  Then it was on to hydration packs, and then the problem of me being an "excessive sweater" and sweat running off my bald head and into my eyes....

Who knew Halo makes a very effective headband to help bald guys like me with "sweat management"??  On one of my visits to the store to look for a hat or buff, one of the staff recommended the headband.  I purchased the 1980's looking headband and took it for a test run on a sunny day.  It was AMAZING how well it worked!!  Aside from the odd looking strip of pail skin around my head that was in the shade of the headband, surrounded by the rest of my head which was a golden glow; I fell in love with the headband!!  When discussing my odd tan lines with Jenn, she recommended a similar headband by Headsweats that had a built in mesh buff to cover the top of my bald head and prevent the odd tanning pattern.  This one worked much better, with only one tan line, rather than two!!

Just last week, I was getting my gear ready for a 5PM start of a trail marathon.  I was all dressed, ready to run, then got my pack ready.  After filling the water bladder, I hung the pack on the back of a dining room chair while I refilled my bag of salt tabs and filled a pocket with dates for a snack on the trail.

That was when I noticed water, steadily dripping from my pack onto the floor!!!  A quick inspection proved that the quick-connect valve in my water hose had failed.   Every time a little pressure was applied on the pack water POURED out of the valve!!!  This would never work!!  My pack would be empty by the time I got to the start line!!  With race start time less than 2 hrs away, I hurriedly called my "runners hotline" and was soon talking to Lisa who owns Walk Run and More.  After explaining my "leaking issues" to her, she assured me that she had a replacement valve for me; sitting on the front counter at the store.

The store location was only a small detour on my route to the race.  As I leapt from my truck and sprinted across the parking lot, dressed in full running gear of fluorescent green knee-high compression socks, running shorts, tight tee shirt, and my brightly patterned Headsweats buff - my leaking hydration pack left an evidence trail as I entered the store; proving that I was in distress and needed a little help!!!  Im sure other customers in the store questioned my sanity when I handed Lisa my pack that was now soaking wet and only half full of water.

In order to prevent more of a disturbance in the store, Lisa directed me to a table in the shipping receiving area in the back of the store where she helped me replace the faulty quick-connect valve.  If the race had already started, we would have won a prize for the fastest person in and out of the transition area!!

As I tried to pay her for the part, she chased me out the front door, and said "You have a race to run, pay me some other time!!"

Needless to say, this experience was just the beginning of a very eventful evening of running a trail marathon (which will be detailed in another blog).  I learned many things in that race, but perhaps the most valuable was the importance of building relationships with our local retailers, and supporting the people in our community that make a difference to so many people.

Next time you are needing to replace your worn out pair of shoes, or just wanting to shop for your next running accessory; consider shopping local.  Think of the impact these local stores have on our running community, how these stores support their staff who are also members of our run groups....and you never know when you will be entertained by some bald guy in bright green, knee high socks sprinting across the parking lot, dragging a leaking backpack....you sure won't see THAT on Amazon!!!