Phil's Gear Guide: Osprey Hydration Pack

As my training distances got longer, my 500 ml waist bottle just wasnt sufficient hydration for runs much over 10 km.  With road running, it is easy to stash water along the route to refill, but with trail running, that is not always possible.

I wasnt sure what I was looking for in a hydration pack, so I went to our local running store, Walk Run and More and asked the staff what was the best hydration pack for my longer trail runs.

I told them my budget, but they encouraged me to not make my decision based just on price but on how the pack fit me.  Each pack that seemed to fit well, we added three 500 ml water bottles into the bladder compartment for weight, then I ran for a bit on the tread mill to see if the pack bounced and moved, with me in motion.

My final decision was the Osprey Duro 6 pack!!  It was actually cheaper than comparable packs but had all the standard features.

 

This summer, I have put over 1,000 kilometres on the pack and have never had any issues with chaffing in any of my runs.  The 1.5 liter water bladder is easy to remove and instal even when not thinking correctly after long runs.

Description:

The front shoulder straps each have a long pocket that will hold a 500 ml soft flask or a large can of bear spray as well as a smaller pocket for salt tabs, gels, etc.  The LH strap also has a zipper pocket that will hold a large phone in a water resistant pocket.

The chest straps that connect between the shoulder straps are easy to connect and disconnect as well as adjust on the run.  The connecting clasps connect easily and I have never had a problem with them coming unhooked while running.

At the bottom of the shoulder straps, there is an elastic enclosed mess pocket that is large enough to hold a pair of gloves or a large snack.  While it takes a bit of coordination, the pockets can be accessed on the run without taking off the pack.

Back of the pack.

Front of the pack.

The water bladder is closest to your back.  This keeps the weight closer to the centre of your body to reduce the amount of side to side movement while running.  On the outside of the bladder compartment is a larger 5-6 liter compartment that will conveniently hold a jacket, pants, hat and gloves as well as some food.  On top of that compartment is a water resistant zipper compartment that I use for my first aid and any small items that I don't want to lose in the larger compartment.

Gear for a long run:  Wind Breaker, Hat, Gloves, 1.5 Liters of Water,
Snacks (Boiled Potatoes and Dates),  Salt Tabs, Toilet Paper, Bear Spray,
Space Blanket, and Matches.

On the very outside of the pack is a mesh pocket that is closed with to compression straps that connect to the top of the pack.  These straps help compress the whole pack, but it is also necessary to undo those straps in order to access any of the main compartments.  The mesh pocket will hold an additional water bottle or I sometimes use it to strap on a layer that I remove after I get warmed up.

Running poles can be strapped onto the top of the back right at the connecting points of the shoulder straps.  I did several runs with poles tied in place and they stayed secure and did not bounce or interfere with any body movement.

Pros:

• Ample pockets allow for exceptional organization of equipment.
• The surfaces of the pack that contact your body are all a mesh/foam material which provide for excellent moisture wicking.
• No chaff points.
• I machine wash regularly with no problems.
• All compartments (with the exception of the compartments at the bottom of the shoulder straps) are easily accessible and able to be opened on the run.
• The price is cheaper than most equivalent hydration packs.

Cons:

• If clothes are not kept in a bag in the main compartment, they get wet from sweat (I sweat LOTS) and condensation from water bladder.
• If the main compartment is full of gear, it is difficult to fully reinstall the water bladder without removing some of the gear.

Conclusion:

Overall, I would HIGHLY recommend this pack to anyone.  The lower price makes it affordable for runners getting into the sport, but the size and features of the pack worked, well even on my longest runs of over 11 hours.

GPRC Wandering Wolf, 20 Km Race

I had pretty much retired my running shoes for the fall season.  Golden Ultra was still fresh in my mind and I have been busy planning my 2018 race season.  Helping to lead the weekly run group as well as hunting in my spare time, has kept me moving and still putting on some miles.

But, leave it to a running friend to get me back into running mode!!

Thursday night, Lisa from Walk Run and More, invited me to come run the Wandering Wolf with her.  She said she was still recovering from a race a few weeks prior, "so you will have no problem keeping up with me...."  I should have known better right then!!  Lisa recovers quickly, because she never even seems to tire!!  Even on the longest runs we have done together, get her on some single track and she is GONE!!

Knowing the Wandering Wolf course is mostly on wide ski trails, I assumed that I would be able to match her pace and agreed to sign up for the race.

Friday night, I had to force myself back into "race mode".  This was the first time since Golden that I had pinned on a race bib, and it was hard to shift back into gear.  Especially, with the race on such short notice, I didn't even have time to get pre-race jitters.


About 2:30 AM on Saturday, when I woke up from a restless period of "sleep-racing" (Yes, it is a real thing.  Its a self-diagnosed disorder that I have....) I knew that I was starting to get back into race mode.  I got out of bed for some hydration, then a PBJ for nutrition, then crawled back into bed.  I double checked that my alarm was set for 7AM, then quickly fell asleep.  For the rest of the night, there was no more "sleep-racing".....

Saturday morning turned out to be brisk, even in my dreams, I didnt expect it to be THIS cold!!  After letting the dog outside and experiencing the morning air for myself, I decided that I needed to add another layer of clothing.  With the exception of my hat and gloves, I ended up wearing nearly the same layers as I did at the Chilly Willy when it was -33 degrees!!!  Whose idea was it to run today anyway??

When I arrived at the start line at the Nordic Ski Centre about 8:30AM, there was no doubt in my mind, it was going to be a chilly race.  There was ice on the puddles in the parking lot and I could see my warm breath in the frosty air.  After picking up my race package, I got back in my truck and turned on the heated seat and heated steering wheel.  I was going to absorb as much heat as possible, while I still could!!

At 8:45, it was time to head to the starting area.  There were a few other brave souls standing in shivering groups as we waited for the official start time.  A running friend of mine says to dress like it  is 10 degrees warmer.  After you are running, you will warm up and it will feel that temperature.  I sure was hoping she was right!!

The mood at the start line was brisk to begin with, then the DJ started and we really got rocking!!  It was hard to stand still with the upbeat music, but I sure didn't want to waste any extra energy....I was just trying to stay warm!!  Lisa and I discussed what our target finish time would be.  She guessed 2:10 and I was estimating 2:20....so we opted for a compromising time of 2:15.  When the start horn sounded, it felt good to get moving, but the wind chill added a new level of cold to the situation!!

A small group of elite runners charged ahead (like they always do) and Lisa sprinted into her "nice slow pace" of 5:20/km....I was cold, so I kept up.  As we rounded the first bend in the trail, we headed down hill, lower into the valley.  I could feel the air get colder and the frost was thick on the grass and leaves.  That was more motivation to keep going, but after several kilometres, we came to our first hill and we slowed to a walk.

When I finally caught my breath enough to talk, I reminded Lisa that this was supposed to be a slow run, and last time I checked Strava, a 5:20 pace was NOT slow for me.  The trail looped around and we could hear the beat of the music from the DJ at the start line, it was a good rhythm and I soon had Lisa reined back to a more sustainable 6 minute pace.

About that time, we hit our first section of single track, and like true trail runners, Lisa was back at a sprint, and I was trying to keep up....and it was UP HILL!!!

From there, the chase was on.  Lisa set the pace, and I tried to keep up.  She told me stories of recent cougar sightings (the 4 legged kind) in the area.  It think it was an attempt to help increase my slowing pace, but really, I think it was an excuse for her rapid pace.  But either way, it kept us both motivated!!!

The race course wound its way through the maze of ski trails.  The course was very well marked but there was once when I yelled ahead to Lisa to ask her when the last time was that she saw a trail marker.  She stopped in her tracks and said "Really??  Its been a while.  Are we on the right trail??"  After thanking her for letting me catch up, I chuckled to myself and assured her that we were still on the right path.  (If you can't out run the competition, out-wit them....)

Nearing the end of the first 10 kilometre loop, we came onto another section of single track that descended down a thickly wooded ridge.  I remembered that section of trail from 2016, when I ran one of my FIRST trail races.  This was the spot, where I decided that trail running was what I wanted to do.  This was the beginning of a long journey that has given me many unforgettable memories.

At kilometer 10, we were back at the start/finish line and the start of the second and final lap.  A group of dedicated people had gathered there and cheered us on as we ran past.  Coach Krista was there and gave me an encouraging high-five.

High-fives from Krista!!

The final lap seemed more like a fun-run.  The trail was now familiar and we ran with people from the 5 and 10 kilometre races.  It always amazes me (and slightly demoralizes me) when a little 12 or 14 year old kid goes sprinting past while I push myself to keep my pace.  Their energy is contagious though, and it is fun to cheer them on.  I can only imagine what they are thinking about me as they yell, "Passing on the left!!" then pass me like I am standing still.

After passing the turn off point for the shorter races, it was up to Lisa and I to entertain ourselves again.  In the distance, we could here the DJ at the finish line. We began to discuss what songs would be best suited for us as we crossed the finish line.  My first thought was the theme song from Chariots of Fire; but when that song is playing, I have to run "slow mo"!!  That would never work to accompany a finish line sprint!!  Then we agreed that "Im Sexy and I Know It" would be he perfect song.  I pulled out my phone and text my request to Krista.  Lisa was in disbelief, and when Krista responded "I have connections here with the DJ.....", Lisa made plans to hide in the bushes while I finished the race alone!!  I assured her that I cannot dance, so there would be no embarrassing moves at the finish line, just a sprint.

We were laughing to hard even to pose for the photographer....  Good times!!

In the final kilometres to the finish line I seemed to have finally found my pace, but I also seemed to have found a few sore spots, my one knee was bugging me a bit and my lower back was sore for some reason.  Lisa was still going strong, but did slow her pace enough to stay with me.  When we rounded the final corner, the finish line was in sight and we pick the spot to start our sprint.  About that time, "our song" came on....

It was hard to sprint while laughing, but I managed to pull out all the stops and crossed the finish line just ahead of Lisa.  She commented that she didn't know I was going to sprint "like that" and I reminded her that I always save a little energy during the race, to use at the finish line sprint!!

The finish-line sprint!!

With Lisa's blistering pace we beat BOTH of our target times with an official time of 2:08:24!!  I finished 4th overall, and third in my age group!!  That is my best finish yet!!  There are no limits of what can be accomplished when people work together and motivate each other!!

Coach Krista

The best running partners are the ones
that stick with you and push you out of your comfort zone!!!

Record Blog Post!!!

Its crazy to think that I have had this blog going for less than six months and I just had one blog post get over 1,200 views in ONE WEEK!!!  Viewers are from all over North America as well as Europe, Malaysia, New Zealand, and as far away as South Africa!!

I wrote this blog about a run that took place in Kananaskis after posting on Facebook that I was looking for someone to take me for a run and show me some trails around Calgary.  Zanne, a lady in our local running group, put me in contact with one of her friends in Calgary.  Lisa picked me up at the hotel in Calgary and was my mountain guid for the day!!

At todays race, the 20 km Wandering Wolf, I had THREE people come and introduce themselves to me, saying they follow my blog and were happy to finally meet me!!! That means so much to me and keeps ME motivated!!

You all are the reason I write this, and why I run!!  During the race I told the lady I was running with, that I needed to run today, just so I had something to write about!!  (I will write about the race in the next day or two.)

I really cannot thank everyone enough. The support in the running community is INCREDIBLE and while I am no expert, I SURE enjoy talking about my races and sharing my tips with you all.

Thanks for keeping me inspired, and keep watching for upcoming blogs!!!

Powderface Mountain, Kananaskis

When I found out I had most of a saturday to spend in Calgarywith nothing planned, I decided it was the perfect opportunity to go for a run in some new country and meet some new runners.

I made a post on Facebook that I was looking for a running partner and guide in Calgary to show me some new trails.  At the recommendation of a fellow runner from Grande Prairie, I was in contact with a lady who used to run in Grande Prairie but now lives in Calgary.  After a brief chat session on Facebook, the plans were made!!

Lisa picked me up at my hotel at 10AM and we were on our our way to Kananaskis.  About an hour later we were at the trail head for Powderface Trail.  It was an 8 km trail which ended at the summit of Powderface Mountain.

There was a light skiff of snow on the ground when we left the vehicle, but as elevation increased, it got colder and the snow on the trail got deeper. I was very happy I packed my winter shoes, just in case there would be snow in the mountains.  As we got higher the wide trail turned into single track and the loose rocks that were hidden under the blanket of snow made for challenging footing and a slower pace. 

About 6 km in, we arived that the saddle. This is a common turnaround point, even though the summit was just a few kilometers past.  After calculating our time back down the mountain and the drive back to Calgary in time for my meeting, we made the final push to the summit. 

I have yet to be at a summit that is a disapointment, and this summit was no exception!!  While it was not my highest summit, the views of the rugged mountains to the west were a harsh contrast to the foothills and prairies far to the east.  

The wind was typical for any mountain summit so after a few quick pictures, it was time to start the descent back down the mountain.

The snow covered rocks and roots on trail made for an exciting run down the mountain.  Luckily, our slower pace coming up allowed us to take in all the spectacular views.  Going down, was 100% focus on foot placement on the slippery trail to prevent a wipeout!!  

As we got closer to the parking lot, we started to meet more people who were out for a walk on the trail. The warm temperatures at the lower elevation made it feel like spring time. The melting snow and wet leave and grass made the air even SMELL like spring!!!

After completing the 16 km trek to the summit, the cool air seemed to invigorate me, but on the drive back, the warmth of the heated seats brought out the drowsiness.  After ariving back at the hotel ahead of schedule at 3:45, the plush hotel bed was a welcoming spot for a well deserved nap....

Run Group - Who is Inspiring Who...??

Most people have heard of Post-partum Depression....but who has heard of the Post Race Slump???  As a father of three amazing children, I am familiar with Post-partum Depression, but no one warned me of the struggles after running an ultra marathon distance race!!!

For 9 months leading up to Golden Ultra Marathon most of my awake hours (and some of my sleeping hours) were focused on the upcoming race.  Training runs, nutrition, running gear, adjusting running schedules with family events...EVERYTHING, seemed to lead towards race weekend.  Then, in 15.5 hrs of running spread over three days, it was done.

There was nothing to plan.  No long runs to complete and no recovery days to remind me of my previously successful run.  The last two weeks have seemed mellow and flat to say the least.... no emotional highs of completing a long run, or the complete exhaustion of hill training.

Last weeks run group was the first run in this session, and the first time I have run since Golden.  This time, I have the honor of running with the 5 km intermediate group as a leader.  The energy in the room as everyone met for the first time caused a buzz of excitement and the energy today was no different.

After the 2.5 km run today with the group, I was hoping for a running partner to join me on another 5 or 10 km run.  Throughout the week, I have felt like I just need to run again!!  I wanted to feel that exhaustion and get my blood flowing; work up a good sweat!!

As the runners from the other groups started to come back in, I was chatting with them about setting goals for 2018 and which races we should do in the future.  All the while,  looking for volunteers to join me for a post run, run tonight....

Finally, Michal came in with his 10 km group and agreed to go back out with me for a loop through the trails before it got too dark.

We talked the WHOLE time, even though his pace seemed to be faster than mine....I tried to block him in on the single track, but we ran side by side on the wider trails and he got me to pick up my pace. While we ran, we discussed race plans for next year and how we planned on training to succeed.

By the time we completed the 8 km loop, my head was back in the game!!!  My Post-race Slump had been beaten, and I had that fire in me to run more!!!

The next few weeks, Ill run with the weekly run group, but my spare evenings will be spent hiking, looking for elk and deer to fill the freezer for the winter.   Then Im going to train for the 25 km River Valley Revenge in Edmonton.  May or June, I need to find a 50 mile or 100 km race which will lead me up to the 125 km Canadian Death Race.

Yes, it may seem like an agressive summer of running, but with my Post-race Slump beat, and the inspiration of the run group and my fellow runners....I can do anything I set my mind to....watch me go!!!