Squamish 50 km - Is done!!

Sunday August 17th 2014 was D day.  Ten months ago, in the middle of October, I had a plan that I was going to run for Charity.  I ran for the organization Room to Read and raised $3,000 from family, friends, and co-workers.

It was a long haul to go from zero to 50km in 10 months but I had a great time doing it.  I've met some of the most wonderful people, and ran my heart out in the mountains that I love so much.

The run was not without challenges.  There was 2,500 meters of elevation, I had only ever done a maximum of 1,500 meters in any given run.  This was only my second 50 km ever, having run at Sun Mountain in Winthrop, WA in May as a test run.

I hardly ran the two weeks before, as I had some quad issues crop up about 6 weeks before the race that were stubborn and hanging on. I had been fighting my ribs moving out of place for the three weeks before the race, and of course I had a rib pop out during the run.   I had cramps in my calves that I had never experienced before.  But through it all I still had a smile on my face, and good cheer in my soul.

Beautiful river we ran over

The trail was beautiful.  It was mostly single track, winding thru huge cedar trees.  Trails were often lined on either side with soft moss and billowy ferns.  These are mountain bike trails, and we were often times running on the wooden raised biking trails.

The climbs were steep, and the downhill was very technical.  There was huge roots, and rocks to navigate around and over.  Big steps down.  That was essentially the run.  Run up, run down.  Run up, run down - repeat many times.  Little bit of flat to get you started, and a little bit of flat to get you to the finish.

It never ceases to amaze me how your personal level of what is acceptable and what is not goes out the window when you are out there.  I mean how often do you go to a buffet and stick your (rather dirty hand) into a bowl of food and jam it into your mouth - after about 100 people have already done the same before.  Or use a sponge in a bucket of ice water to splash over your head - with 100 people already doing the same ahead of you - same sponge, same water - and the water drips back into the bucket.  .   .

Overall I had a pretty decent run to about km 30.  Then on the downhill the cramping got pretty bad.  I had to try to run on my heels so that I wouldn't cramp.  But when the step down was too steep, I had to stop and go down sideways.  I tell you, the last 10 km were long.  and the last 5 km were somehow even longer!

It's true, that no matter how shitty you think your situation is, there is always somebody with a worse situation going on.  I met a guy on the hill climb up the the 30 km mark and he asked me if the trail looked familiar to me.  I said it did not, and asked if it looked familiar to him.  He said yes it did.  I laughed it off for him and said 'oh it's probably just the trees that look the same'.  At the top of the hill there was a lady checking off bib numbers - turns out she'd already checked his number off already . . . yikes!!

I am excited that I finished.  But not finishing was never an option for me - due to having collected money for charity.  I couldn't report back and say thanks so much - but I didn't do it - just wasn't going to happen.  It did take me longer than I had hoped.  I was hoping for 8 to 8.5 hrs - but I finished in 9 hrs and 4 min.

People already ask would I do the run again.  Yes I would.  I have definitely found a sport that I love and and will stick with it for the coming years.  However, I have a bit of break planned as I will be off travelling for 2 months.  

Wanna be a Downhill Demon?!

 When running I tend to be a heel striker.  And I guess when I used to run down the hill you could totally tell.  It's loud when you strike down on your heel first.  Thunk! Thunk!  Thunk!  All the way down the hill!!  A few weeks before I ran Sun Mountain in Winthrop, Wa I participated in a downhill running clinic put on by my running coach.

I was sure glad for the instruction because When I ran in Winthrop, I was amazed at how many people ran down the hill so slowly.  I'm not a speedy runner, but I passed so many people running down the hill, just because I had a good technique.  The downhill instruction gave me confidence, and allowed me to descent at a faster pace.  Here is what I learned:

• Lean forward from the hips an ankles, remembering to keep your chest open so that you can breath.  It's a bit counterintuitive, at least for me to do this, but it sure helps with speed and stability.  If you trip, it's a lot easier to keep going and correct, then if you lean back.  If you are leaning back you typically fall on you butt.

• Your foot should strike the ground on the mid foot, underneath your hips.  If your foot hits the ground too far in front then you are stressing your calfs and other muscles.  Also, don't let your foot be in contact with the ground for too long.  Focus on short quick rotation. 

• Use your core to stabilize yourself,and your arms for balance and regulating your speed.  Lifting your arms out to the side will provide stability and reduce your speed.

• Make sure you are looking down the hill in front of you and not at your feet.  I find this one difficult.  You need to know what is coming up.  Surprisingly, your feet will know what to do based on what you've already seen and processed a few seconds ago.  Shortly after I took this clinic, I was running down and a trail and suddenly 'remembered' to look up.  Not 30 or 40 seconds later I saw a snake on the trail!  I was able to safely navigate around it.  Had I been looking at the ground I probably would have stepped on it!  So very important to look ahead!!

Running down the hill fast gives me such a rush!  It's so much fun.  However it can really fatigue your muscles so in a race I have to be careful not to push it too much or I might not have anything left in my legs later on.

Here's a photo of what not to do (before downhill instruction) As you can see I'm loaning back into the hill, and sticking with my heel first.  - I don't have a photo of what to do  :(

Happiness is new trails

Today we ran McDougall Rim Trial.  This was a first time for me on this trail.  I love running in new areas and discovering new trails.  It was pretty with all the wild flowers out, and the forested trails.  We were a slow group today, but we were out there for 4 hours and 12 minutes.  Good company and lots of conversation made the hours fly by.  We did 940 meters in elevation - it felt like nothing!  The first two hours were up and up and up on the backside of the mountain.  Across the top had some fantastic view spots, and the long descent, was as always so much fun!!  The top of the Rim trail is above the Rose Valley run, that I wrote about here.

Check out this view off the back side of the mountain:

Here's some shots of our group:

A great time was had by all!!  I love where I live!!

Chicken Saag - Food from India

No all my posts are about running.  I love to cook and eat good food too!!  Last night I made an Indian dish - called Chicken Saag.  It is chicken thighs done in a spinach sauce.  I love it so much.  It's mildly spiced, so something most people would enjoy.  We had it with some rice and naan bread. . . You're only suppose to have it with rice or naan bread, but hey carbs are good - esp when you are going out for a 4 hr plus run the next day.  These are the leftovers that I am having for lunch - no left over naan  :(

The recipe comes from 'Best Ever Indian Cookbook', and the recipes are health conscious.  Reduced fat, and use healthy alternatives to cream etc.  It's pretty easy to make.  I've made a photo of the recipe - I hope you can read it!!

We paired this dish with a riesling from one of our local wineries 8th Generation located in Summerland, BC.  It's still sweet, but the sweetness is much lighter than in a typical riesling.  They went together fantastically.  If you like spinach I seriously recommend this dish!!  Even my husband's daughter, who generally doesn't eat vegetables, (esp not tomatoes - yes there are tomatoes in the recipe as well) liked it - I don't think we told her there were tomatoes in it .  .  .  :)

Hell Hill!!

There is this hill that we do hill repeats on.  We call it Hell Hill!!  It's one hell of a big hill.  It happens to be right across the street from my house as well - so it's definitely something I do on a regular basis.  Here is a very short part of the hill:

Tonight I did 4 repeats.  The most I had ever done before was 3 and the 4th one was tough.  We're doing it 2 more times this clinic so I'll be doing 5 the next time and then 6 after that.  Yes, this is training for my race in Squamish, BC, Canada.  Here is the link if you'd like to check it out:  Squamish Link  I'm doing the 50km, but there is a 50 mile option as well as a 23km option.

My house is really close to the trail.  there is a junction on the trail part way up that if you go right it takes you the road, and then cross the road and voila - I'm at home.  I liken it to doing a run that you have to run by your car every hour.  The first run by is easy - no worries - things are good.  The second run by feels like a 2 hour run, still feeling pretty good, hardly notice the 'car'.  By the third pass I'm thinking. . . hmmm might be nice to head to the right . . .  By the fourth pass, it feels like a four hour run and I'm almost begging myself to turn right!!

I got home from the run, cracked open a beer and sat on the patio with the garden hose running cold water over my legs - Yeah baby - that felt good!!

Here's the view from the top of Hell Hill.  I got to experience this 4 times!!  Well actually I could have experienced it 4 times . . .but I forgot to look . . . :(  It's Hell Hill - what can I say!!

Apres Run . . .

Running long distances, and training 5 times a week requires that I look after my body well if I hope to remain injury resistant and healthy.  I thought the running would be the hard part - but it's actually the maintenance that I struggle with!!

These are some of the things that I do to ensure that my body will be able to recover and continue on:

1.  Stretch before and after running.

2.  Drink a recovery protein drink such as 'Boost' shortly after I'm finished doing a longer run.

3.  'Roll out' on a foam roller 3 to 4 times a week.

4.  If I feel any tweeks of pain in any areas especially foot, ankle calf area I will give it an ice bath after running.

5.  When my muscles ache I'll take an epsom salt bath.

6.  I try to train at the gym 5 days a week before I go to work.  At the gym I do Yoga 2 times per week, On the other three days, I lift weights for my upper body and lower body, and I will do core, glute and hip strengthening exercises as well as additional stretching.

7.  If I'm watching TV, I will massage an manipulate my feet and toes - just for something to do.  And besides it feels good!!

But if I am totally honest with you the above is a list of best practices and I don't get to all of it all the time.  What I do focus on the most is stretching and rolling as much as I can.  But's let's face it - life is busy and often gets in the way.  Rolling and stretching takes a lot of energy, and sometimes I just don't feel like I've got it.

What I do know is that when I take the time to do the things I should, and look after myself I feel so much better and healthy.  I am less sore after my long runs and recover much more quickly.

Is there anybody that does anything different that would like to share what they are doing?

Training - Can Be Time Consuming!

Training for an ultra is a huge time commitment.  I am also a CPA in public practice and from January until April my full time job turns ino a full-time plus a part-time job.  During this time basically all I do is work, run, eat and sleep.

So how do I do it?!?!  I don't have any kids, so this makes it much easier already.  I also have a husband that supports me in everything that I do, and I am so grateful for him.  Overall he makes my life pretty easy!  January to April he takes over.  I'm fed, have clean laundry and a clean home - no complaints!  I could only hope to be half as supportive as him.  Oh and did I mention that he's totally handsome as well!!

He doesn't run.  He's a tennis guy so we have to make an effort to find time to do things together.  I do play tennis with him sometimes, and we both like to mountain bike.  The key to keeping it all together I think is respecting each other's interests, but ensuring that we are regularly connecting and doing fun stuff together.  It's pretty easy to get absorbed in what your goals are, and forget that you have to nurture your relationship as well.

He is so awesome and so good to me.  I love him so much, and am so lucky to have such a supportive wonderful man by my side. :)

The Beauty in Running :)

Rose Valley Reservoir, near Kelowna, British Columbia, Canada

This had of been the most amazing run I have been on this year.  28 trail runners all ran together for about 21km early one Sunday morning in April.  The views were stunning.  It's times like these that I truly feel blessed.  Most days I am just happy to be out in nature, soaking up what life has to offer.  Thankful that I live in a safe environment, and have the ability to run and experience all of it.  Sometimes when I am running and I'm not having the greatest run, I think of these runs, and just start to look for the beauty that surrounds me at any given time.  No matter where you are, there is always something that stands out, that makes you take notice, to soak it all up. 

Sunday mornings are a great part of my week.  I get to get up early and enjoy my morning coffee.  Often my husband gets up with me and he will make me a poached egg on a bed of spinach.  I love that!  I love being pampered  ;).  Then off I go to run with a wonderful group of people.  I always have so much fun.  I run five times a week and two of those days I run with my running group.  Sundays are our long run days and Wednesday we do either hill or speed work.  Here is part of the gang from our Rose Valley run.   

The entire 25km track has an elevation gain of just over 1100 metres.  There is one monster hill that really wipes you out, but the view from the top:

Makes it more than worthwhile.  And of course on the other side is the long downhill snaking down with lots of switcbacks, making you feel like you are piece of bubble gum rolling down that circular bubblegum track!!

A few weeks later I ran my first 25km race here in the end of April.  Check out the race details here.  Maybe in 2015 this could be a race for you!!

Shoes That Fit?!

The shoes you run in are probably the most important piece of equipment that you will have.  They need to be right for the terrain that you are running, and they need to fit.  But 'fit' doesn't always mean what you think it should.  Now I'm no expert here, but I've had my fair share of experience in the last 8 months of trail running.

I started running in Asics Scout running shoes.  These shoes fit me.  They were my regular shoe size of 8.5.  I was building up to 15 km in my first 3 months of running.   I chose them for a few reasons:  They were familiar in feel, like my road running shoes, they had a fairly aggressive tread and so they gave me confidence, and of course-they were pretty!!  I ran in these runners all winter and in the snow.  My feet got wet, but my merino wool socks insulated so well they were never cold.  They were comfortable, but they didn't hold up well.  The mesh outer started to rip early on, it may be mostly cosmetic but for $130 there are many other shoe choices available.

In March, after about 5 months of running in the Asics, I went to get a new pair of runners.  I was now building to 25km distance. Many people in my group run in Salomon Speed Cross, so I thought I would try those.  I went into the store and the sales person told me that the shoes fit large so I would probably want about a half size smaller.  So I tried on the Size 8, and in the store they were comfortable.  They were good for my first speed training session and then I ran in them for my first long run, and they were good until I started down the hill.  We were running 8km laps and by the 3rd one I was almost crawling down the decline.  My toes were killing me!!  When I got home I looked at my feet - 6 of my toes (three on each feet) were black!

I mentioned this to some of the runners in my group and they informed me that I should buy runners 1/2 to 1 size bigger than what I would normally use. I was pretty choked that I spent $150 for nothing (I mean I may as well have just thrown my money out the window!), that I pulled out my LaSportiva Wildcats that I had purchased the year before for hiking.  I refused to buy another pair of shoes - (Grrrr - sometime I can be soooo cheap - and so stubborn).  These shoes worked well.  They were light, had good grip on the downhill, and I really like the hard plastic reinforcment to help protect your toes from tripping over rocks and stumps (which I seem to do a lot of).  For my first 25km trail race that I ran here locally, I put on the old Asics, and by the end of the 25km my toes were quite sore again.  This 25km track has 1100 meters of elevation.

From top left:  Salomon Speed Cross, LaSportiva Wildcats, Treksta Sync and Asics Scouts

My solution to this was still not to buy any runners but to run only in the old LaSportiva since they were less worn out than the Asics.  Well my 50km trail run came up (having only ever run a max of 28km) and I ran it in my Wildcats.  They were good, except they were to small because they 'fit' me, and my toes are now totally wrecked!!  Only the big toe and the baby toe on my left foot have been spared.

OUCH!!

After that I knew I had to get new runners.  I bought two pairs.  First I bought the size 9 Treksta's.  They were so comfortable in the store, and I took them home and wore them in the house for 3 hours.     I was in heaven!!  So comfy and light. . .Then I went running in them.  The tread is not very aggressive, and the first downhill I went down, there was some loose gravel and I slipped - for quite a ways before I finally fell!!  On my whole run I had difficulty on the downhill.  I so don't like those shoes  :(

For my second pair I bought the Salomon Speed Cross again.  I love the aggressive grip on the shoe.  They give me confidence on the downhill.  It's funny that both stores I was in tried to talk me out of the speed cross.  The first guy was successful, the second guy was not.

So what do I have to show for all my lost $$ - Well I should have trusted my instincts with the Treksta.  I honestly felt that the grip was too low profile, but I listened to the sales guy that said it was fine.  Both sales guys were trying to sell me a smaller shoe.  They said 'you need a size 8.5'.  I showed them my toes and said NO I need a size 9 or size 9.5.  Both sales guys were trying to steer me to a different shoe - I'm not really clear about why that was - perhaps they had some runners that they were having trouble selling. . .Bottom line is do your own research, ask people how they like their shoes, what are the pro's and con's etc and when you go into a store keep in mind what YOU want.  Finally I can't stress enough that if you run downhill buy your shoes about 1/2 size bigger than you think!!  That is what fits!!

What shoes would you recommend?

Why I Chose to Run an Ultra

I started trail running in October of 2013.  So I'm a newbee to the sport.  I don't have much running history, but I love being outside.  I've done quite a bit of hiking, and in 2012 I trekked in the Nepal Himalayas for 5 weeks.

It is really my trip to Nepal that got me here to trail running.  There is a lot of poverty in Nepal.  Poverty that I had never really witnessed before.  It's one thing to see it on TV, or see photos in magazines, and it's quite another thing to see it right in front of you with your own two eyes.  When I returned back to Canada in November of 2012 I knew that I needed to do something.  I had so many thoughts and ideas about what I could do, but they all involved a lot of risk.  So finally, just about one year later I came to the conclusion that the best thing I could provide was money to a well run organization that was already organized and focusing on things that I thought were important.  It was at this time that I thought that ultra running could be my vehicle for raising money.

That has been my motivation and drive.  The event is the Squamish, BC, Canada 50km in August of 2014.  I will run it as a fundraiser for Room to Read.  An organization that focuses on educating women and children across the developing world.

What I didn't really expect to happen, is how much I love trail running.  When I'm out running, either with a group of people, or on my own, I feel freedom.  I feel happiness.  It's not the running,  (because I could care less to run on the road for any distance), but the combination of running, physical activity driving me to the extremes, being outdoors, mountains and a sense of adventure that draws me to this sport.  Love it!!  Why do you run?

Woot Woot!!

Well I did it!  Despite my feelings of anxiety and unpreparedness I completed my first 50 km race at a respectable 6:15.

I was really afraid of hitting that dreaded and still (for me) mythical 'wall''.   But you know I never got there.  I ate regularly and hydrated often.  Before I knew it, I was at the finish line. . .  :)

OK maybe it wasn't quite that easy.  But the run at Sun Mountain near Winthrop, Washington was beautiful.  It was really important for me to finish thus run.  I'm doing Squamish 50 Km in August as 'the run' for 2014.   I planned to do this run is October 2013 as a fundraiser for a charity, as of yet not yet solidified.   I needed to build confidence by completing this run.  So basically I took it easy.  I ran slower but stready!

Did I have issues?  Yes I did and no I did not!!  I have intense pain in my right si joint/hip socket/ glute area.  It's hard to pinpoint.  You know I had 'issues' about a week before the race and didn't deal with it.  I started to feel it before the 20km mark.  Today, the day after it felt better when I woke up, but this evening it was excruciating.  I had an issue with my water bladder, and after the third aid station at about km 37 it was leaking.  I was drinking yellow gu brew and I'm sure it looked like I peed myself.  It was gross and sticky.  :(.   But overall nothing during the run that I can 'complain' about.)

Honestly I loved every second of it!  I never turned on my head phones once.  Generally I reserve this to 'cancel out' negative thoughts and emotions.

I've built a tremendous amount of confidence.  I've had help from my running coach Rene C. Unser from P.A.C.E. Fitness located here She is an amazing athlete and inspirational coach that carries you through to your goals.  Feeling accomplished!!

H-

What Have I Done

This weekend in Canada is the Victoria Day long weekend.  I am running my first 50km Ultra at Sun Mountain in Winthrop, Washington.  (Here's the link to the website:  http://sunmountaintrailraces.blogspot.ca ) I don't know what to say .   .  .  To be completely honest I am totally freaked out.  And here's why:

1)  I started running in October of 2013 - I decided I was going to run the Squamish, BC Canada 50km race in August of 2014.

2)  While I've been diligently training - my longest run to date has only been 28km.

3)  Don't worry says everyone - it will be fine - it will be more of a mental race than a physical race!! What the hell does that mean!!  I mean honestly.  Physically I've been doing my best up to this point, but I don't recall taking any mental training .  .  .

4)  I realize that I've been running my running program, but I've paid no attention to what's been, shall we say, "going on".  I don't know what my pace should be for a 50 km run, I don't know what my heart rate should be.  I have a heart monitor, in my drawer, still in the package.  I have been running, but I have not been paying attention. . .

I've received some great advice and inspiration over the last few days from a lot of people.  So that is what I am armed with:  'pain is temporary, accomplishment is forever',  'you ARE going to feel bad, and when that happens, do nothing and keep running',  'you can do it!',  'have fun!, as our mothers used to say, - the most important thing is that you are having fun!', 'eat every half hour or more if you need to', 'whatever you do, don't stop just make sure you are always moving forward'.

My biggest source of inspiration come from my mother, who at this moment is trekking a religious pilgrimage from Sivelle, Spain to Santiago de Campostilla.  She is 75 years old and trekked 35 km the other day.  Surely at 46 I can run for 50km .  .  .

At any rate, this is training for Squamish, my goal run this year.  Finishing it would give me so much confidence.  I'm looking forward to the challenge (she said trying to convincing herself ;) )