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Win A Pair of Salomon Shoes!


As promised at the Knee Knacker banquet: I'm not about to keep a coupon for free shoes from the very company I run for. My Dad will be short one Christmas present but I'm sure he'll understand :)

FREE SHOE DRAW!

Prize winner can choose either Speedcross or XR Mission
All you have to do to enter is:

1) LIKE this page

2) Leave a comment (it doesn't even have to make sense or even be in English) on the above linked page to be entered into the draw

**Since I won the shoes at the Knee Knacker race I feel there should be a weighted draw in favor of other KK runners, SO anyone who ran the KK please simply include the letters KK in your comment and you'll get TWO entries into the shoe draw.

**If you don't use or believe in FB you can also be entered without the FB page like, and by leaving a comment below.

Best of luck and thanks for checking in on my blog.

I'll draw for the shoes on Sunday, July 28th at which point I'll roll out another prize draw for two of these suckers, which are currently sold out in Canada (at least that's what they tell me)

All the best with your playing, training, racing.
GR

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Knee Knacker - Battle Royale

The 25th anniversary edition of the toughest 50k* (30 mile) trail race in Canada had attracted one of the deepest men's fields in the history of the race. The starter's list, though short a few key names due to injury in the end, was still five deep with guys who could legitimately push the pace at the front and potentially challenge the stout course record of 4h39m52s, held by good buddy Aaron Heidt.

In planning out a much more streamlined year of running which is designed to allow me to train more successfully I have only registered for six races this year, three 50k races and three 100 milers. My last race was a 100 miler in Japan at the end of April, and once I'd taken my requisite three weeks of downtime I laid into my training harder than I ever had before. My body has responded better than I could have hoped for and in the 42 day stretch prior to KK week I'd managed a full 1,000km / 621m of running. Almost all of my training has been on trail and it was capped off by a near 200km / 120m week with 9,000m / 30,000ft of climb and descent. My week of KK plan was to still get forty miles in advance of the race so that I could hit eighty miles on the week which would keep me at 200 miles through the first two weeks of July, in the hopes of eclipsing another 400 mile month of training. It's a numbers game leading up to the biggest race of my year, that being the UTMB in France on August 30th and although the KK was a goal race for me I have found it impossible to focus on anything other than the biggie in France. As such I was consistently pushing aside thoughts of "this isn't smart for the KK" and "you're gonna be pissed if you have a bad KK next week". As has been the case when I'm 100% focused on a big race goal it usually takes an injury to slow me down.

I knew I'd been toeing the knife edge of injury for a few weeks with a constant dull pulsating pain in my left hip. Since this specific pain is nothing new to me I successfully pushed it aside day in and day out. On Wednesday however I awoke to an acute pain that was only bearable while standing or laying down. To sit was completely excruciating and like nothing I'd experienced before. I was nearly certain I'd be one of the causalities of training and forced to the sidelines with a few of the other pre-race favorites. The disappointment of this seemingly inevitable outcome was nearly unbearable for me, especially after I'd dnf'd the Knacker just twelve months prior with an ill timed head cold that wiped out most of my July. On top of this, Linda was attending a family wedding in Minnesota in which I'd been granted a 'hall pass' because of just how much the Knee Knacker meant to me this year. I headed straight to Moveo and thankfully they were able to squeeze me in for not only an ART treatment but also an acupuncture treatment and I spent the rest of the day on my back while stretching as much as I could tolerate.

Thursday was promising as the intensity of the pain had subsided but it warranted another full day off. On Friday Geoff and I headed to Squamish to place signage on the SQ50 course and the time on my feet did me a world of good. I covered 20km but at a hike/run pace which not only got the blood flowing in my legs but allowed my mind to refocus on the task at hand. One more Moveo ART treatment after package pickup that night and I was confident that this '24 hour injury' would have zero bearing on my race outcome. These '24 hour injuries' are somewhat common when you're knocking out as much mileage as your body can handle and thankfully I have experienced a few of them now and I can talk myself off the ledge pretty quickly. In the end this was likely the best thing that could have happened to me on race week as I lined up on Saturday morning with fresh, trained legs that were ready to lay it all.

The Race


The Knee Knacker starts off with a near 4,000ft vertical ascent of Black Mountain up and into the Cypress Mountain ski resort. This is just one of the things that make this race such a classic, and so hard to nail your best time on the course. Come over the top just a few minutes faster than you physically should and you'll suffer the consequences all day long, come over the top a few minutes slower than you should and you'll be playing catch up all day long. It's a fine line and after our group of four let local mountain goat Shaun Stephens-Whale get off the front I settled in with Canadian Skimo racer and recent training buddy Nick Elson and road speedster Graeme Wilson (31min/10k). The guys were letting me lead and as I continually fell back into a power hike over the steeper terrain I was expecting them to pass. I sometimes underestimate my power hiking abilities and when we came through the first aid station in 1h19m45s it was not only a few minutes faster than I thought I could crest the climb, it was a few minutes faster than I'd hoped to crest the climb. I had intentions of challenging Aaron's CR but I knew I'd need to improve upon his second half time as his first half time seemed at the upper limits of my climbing abilities. IF I were able to push his CR I knew it would be by mere seconds and not minutes. The fact that Aaron set this time on a snow year and with no one within twenty minutes of him at the finish is another story. He attributes it as one of his best ever ultras and it's not hard to understand why.

Shaun was exactly one minute ahead of us as we entered Cypress and as a group of three we managed to close that gap in under ten minutes. From Cypress Mountain down into Cleveland Dam is a highly technical stretch (not that any of the course really isn't) and we could see Shaun's limiting factor exposed over this section as we eventually spit him out the back of our pack. I knew Nick would handle the technical downhill through here with ease but I didn't expect Graeme to be holding tight with us. He was a faster runner than both of us, but after a recent 3rd place finish at the Iron Knee (pretty much half the KK course) I'd assumed the technical trails would slow him down a bit more.

Coming down Hollyburn Chutes was fun for me because after all the early race stress of pushing so hard up and over Black Mountain, and slightly questioning my pace the entire time, I'd now fallen into the groove I'd hoped to. I kept preaching my same mantra that I stuck to during the HURT 100 in January, "don't judge your race on the uphills Gary, only assess how you're feeling and how you're doing on the descents".

I was on a descent, I was cruising along nicely, and I was leading the race, I felt great! I honestly had no expectation of leading the race at any point prior to the final stretch as I thought the strongest climbers would have their way with me early with my own endurance and pacing catching them late. I was mentally prepared to be fighting from behind all day long, yet now that I was in the lead and with two other less experienced ultra distance, though maybe more talented runners than myself, I had to play with some strategy. I knew I had another gear on the descent and I was fairly certain it would not take its toll on me later. The hope was that it might put the hurt on these guys earlier than they'd anticipated and as such I kicked it up a notch. I created a small gap which they quickly closed and together we went careening down the mountain together.

My own strategy nearly backfired though, for as we crossed the creek further down and were confronted with the steep staircase on the opposite side my quads flared in pain and started to seize. "Unbelievable" was all I could think to myself. I'm f#@king toasted. How the hell could I be cramping this early? It's not a super hot day, it's been nice for weeks and I'm as trained as I've ever been.

I had in fact cramped in this exact spot during the 2009 Knacker which I raced after death marching my way to a sub 24hr Western States finish just fourteen days prior. I never should have lined up that year yet here I was four years later on what should have been fresh legs and I was facing the same issues. I finished the 09 KK in 5h22m but in that moment four years prior, on those exact stairs I thought I was heading for a DNF. Experience is a wonderful thing and it's amazing the strength we can draw from the lowest moments we've come out on top of. I'd been here before. It was all too familiar and although I now seriously doubted my ability to win the race I simply accepted what was happening and attempted to work through it in a rational manner.

The one thing I'd made a pact with myself over in advance of the start was that I would not quit on myself at any point in the race. I promised myself that I'd not succumb at any point to the self doubt that can pervade while you're pushing yourself to your limits. All the way up Black Mountain I had successfully kept this at bay and now on these stairs all I wanted to do was to pull aside and wave the guys on. If I did this my race would be over and I knew it. I would spend minutes recovering from the effects of letting these guys go and even if my body manged to rally it'd be too late to get back in the mix at the front again.

Fake It Till Ya Make It

I've been training with Adam Campbell on a fairly regular basis this year and besides just being a fun person to run with he's really helped me to realize that I can push much harder earlier in a run than I ever thought I could handle, while still holding strong hours later. A typical run with Adam would have our day starting with a 3,000 - 4,000ft / 1200m climb in which I'm barely hanging on, yet time and time again as our long runs progressed hours later I'd still have reserves and the ability to push the pace on the descents. Adam said something at a presentation we once co-hosted along with Nicola Gildersleeve and Ryne Melcher. "In the end we're all just collecting data on ourselves. I have over 20 years of data on myself so I know what I can and can not do" or something to that effect. My 2013 has been about not only collecting data on myself that I have not yet possessed but also about rewriting some of that data that I had held tight to over the last 5+ years. I'm a different athlete than I was five years ago so I need to let go of some of those beliefs that I can't do some things as well as I'd like. This was new data. This was what I came for. The challenge of figuring out the rest of the day and managing my body had officially begun.

Calories. Electrolyes. Fluids. I was already on top of my nutrition but I'm continually learning that more calories can fix almost anything in ultra running, so I started choking back what I had on me while continuing to lead our group of three down into Cleveland Dam. I had managed to rally my quads in under a minute. A minute that had I let go of it would have had me off the front and in no position to catch the leaders. The cramping had been pushed aside just as rapidly as it had appeared and we continued our pace down into Cleveland Dam together.


The three of us arrived in unison in a time of 2h18m49s just eleven seconds slower than Aaron's CR pace. I knew that none of this really mattered just yet though, for the real race was about to being and as Aaron had pointed out before, he'd reached the Dam in sub 2h20m three times before, but only once had he managed to hold onto his pace all the way to the line.


My awesome one man crew of James Marshall was here to hand off another loaded and ready to go S-Lab 5L pack though I knew that Coke was now going to be integral to my day. I detoured to the aid station to down a few cups and while doing so Nick pulled into the lead and Graeme charged on just behind him.

I could see that Nick had already gained a minute on me while we climbed the 200 vertical meters over one mile up into the Grouse parking lot, and Graeme was pretty much perfectly splitting our gap in half. Once again I was prepared to lose some time to Nick over this section and I forced myself to not assess my race, instead I focused all my energy on calorie and electrolyte consumption via Hammer gel and Endurolytes. A mouth full of gel washed down by a mouthful of water, repeat, repeat, repeat until 100 calories at a time I was topping up my deficit.

From the Grouse parking lot the trail gets steeper still and is rife with rocks, roots, bridges and obstacles. It was near the top of this approximate twenty minutes of climbing, since departing the Dam, that early race leader Shaun ran past me while saying,

"C'mon, let's push hard and catch the leaders together"

He had the right fighting spirit, but I knew if I was going to win this thing it was going to be on the downs and not the ups. I stayed patient and once I crested the climb I managed to bring Shaun back to me in about five minutes. Just a minute further along and I passed Graeme and I was now back in 2nd place again. I was approaching the most familiar parts of the course for me. Living just down the street from here. The stretch between the bridge across Mosquito Creek and the water fountain at Mountain Highway is the one section of the course I'd run more than anywhere else. In training I can knock this section out in under twenty minutes, in the race I managed 22m30s and when I hit the aid station on Mountain Highway I knew I was moving well and that I was right where I needed to be.

The Last Quarter

Staying focused and pushing hard I came into the aid station near The Gazebo (the 3/4 mark of the race splits) and James told me I was 1m45s down on Nick. I was slightly more flustered than I had hoped to be as I scrambled between grabbing my pack from James and attempting to get more Coke and now watermelon into my system. This is about the time that people started relaying information ahead that "Gary is looking rough". Accurate to say the least. I was three minutes off of Aaron's CR pace. Could I do it? Could I really run the last section three minutes faster than his 1h14m44s? Could I even catch Nick for the win? Could I make it to the finish without seizing up completely? Could I stay on the podium? Could I please just shut up and run...yes, yes I can do that. Thank you brain now please go back to just asking me for sugar and stop wasting your time on actual thinking, something you struggle with at the best of times.

I now had a time. I now knew what I had to do to win this race. There is another aid station just fifteen minutes away and after a torturous climb that feels about ten times as long as it actually is I got another split from Nick's good buddy Eric Carter (thanks for the great race pics btw) "You're pretty much exactly sixty seconds behind Nick"

Alright I thought, that's it, he's cooked. He's a better climber than me and I just made up nearly a minute on him in fifteen minutes of running predominantly uphill terrain. Just keep doing what I'm doing and I should see him by the Seymour Grind.

I had had my music in since the half way point and was now focusing on completely zoning out and keeping everything else at bay. As I was approaching another aid station ten minutes later I took out one ear bud and started listening...cheering...time check...push on...45 seconds is the gap. Patience.

This aid station actually kinda blew my mind. I had my game plan in place which was gonna be to fill some water, down some coke and watermelon and sprint on outta there, then they said the magic words

"You want a Mr. Freezie?"

DO I WANT A MR. FREEZIE!!??

Mind = BLOWN

No water, no coke, no watermelon but I had a Mr. Freezie and I was about the happiest creature on this green earth. I think I even peed my pants a little in all the excitement, though my bodily functions may have been shutting down on their own as a means of self preservation.

I was in a state euphoric confusion, what with the Mr. Freezie coursing through my glycogen depleted veins, the sugar rush in full affect as it was lighting up my cerebrum, and this song on my playlist when a figure appeared in the forest. He looked strikingly familiar and was cheering me on, saying something like "your cadence is great, you're looking strong and killing this" to which all I could muster was "Adam?"

For a very brief moment I thought I'd dreamt him into being, but I didn't have time to figure that out. My brain needed sugar, me legs needed distraction and my friend Nick needed to be caught before he crested the Seymour Grind. You can smell the finish line from the top of this climb as it's less than thirty minutes away and almost all downhill. Funny things can happen to our bodies when we effectively smell the barn and I knew it was in my best interest to have a gap on him before the odour managed to rally his legs.

Sure enough and right on time I spotted Nick just as soon as the trail steepened. Slowly but surely I picked away the distance and on the flat bit near the top I put in a push and got my gap. Nick asked me if anyone was with me and I said no, I hadn't seen anyone since Mountain Highway, some sixty minutes earlier.

In all my training runs that had involved the Seymour Grind, which is a 400 meter / 1300ft climb less than 10km from the finish of the race, I had envisioned catching the leader, whoever it might be in exactly this position. Now it was unfolding just the way I had dreamed and hoped it would. I crested the top and laid into the descent that would take me to the finish in Deep Cove. A quick reference of my watch told me that Aaron's CR would stand at least another year and somewhere in the process of determining this and knowing that Nick was on the ropes I managed to shut it down ever so slightly. Instead of killing myself I was running 'conservatively hard' under the guise that the race was all but over. My mind had started to accept something that hadn't yet occurred, and inevitability that was not yet inevitable and in that minute degree of letting my focus slip everything started to hurt again. I was grunting and groaning my way down the trail, allowing the suffering to have a voice that it had thus far been denied. I turned up the music to drown out my own weakness.

I crossed Seymour Road and snagged a piece of watermelon from the final aid station. I knew the finish was less but fifteen minutes away. Just around the corner from here as you proceed to drop elevation through the forest there is one switchback that's longer than the others. With my music thumping I had zoned out, yet something inside me told me to look back up the trail, just to be sure. What I saw nearly brought tears to my eyes. Mike Murphy was coming in HOT. Mike is such a damn talented runner and when we ran the first half of the course together just a few weeks prior he had mentioned to me that his plan was to stay conservative early and simply hammer past people late. I had not seen Mike since about half way up Black Mountain, almost four hours prior. I had all but forgotten about him and simply assumed he'd played it too conservative on the day, yet here he was, noticeably out pacing me and just seconds away from blowing my doors off and leaving me to pick up my own emotional pieces from the dirt beneath my feet. Getting passed like this so late in a race, and completely unexpectedly is near impossible to recover from. By the time the hunter catches and passes the prey, the prey is left with a soiled diaper in a state of confusion as to what exactly just happened.

DON'T YOU DARE QUIT ON ME GARY!

That was all I could think to myself as I pushed my chest forward and leaned into the descent like I never had before. I'm either going to cramp up and fall flat on my face, or I'm going to win this race, but I am not conceding anything yet.

We popped out onto Indian River Drive together. This is a downhill stretch of about 400 meters of pavement less than two miles from the finish, and as such fewer sections are more painful. I absolutely knew that Mike was right behind me and pushing as hard as he could, and the only thing more challenging than how deep I was pushing myself was in fact forcing myself not to shoulder check. To even turn my head a degree towards the rear would sacrifice how hard I was driving away from him. To turn and acknowledge your hunter is a sign of weakness. It is to concede to yourself as much as to them that they will indeed catch and pass you. I have caught people out like this before and when they turn their head towards you it's all but over for them. I was being haunted by a Medusa, and my legs would turn to stone should I so much as glance in his direction.

I hit the trail post to take us off the road and back onto the BP and I simply unleashed into the terrain. The next quarter mile stacks up as one of the most technical quarter mile stretches in the full thirty miles. There's a pile of rocks before a staircase and as I thumped my way through this I had a brief recognition of the fact that if I bailed I might not make the finish, as there were major consequences to being so reckless. The Medusa trumped all of these fears and afforded me temporary reprieve from my lactic laden limbs.

There is an open stretch of trail just past here known as Quarry Rock. As I stammered through here, limbs flailing in all directions just to keep me perpendicular I implored myself to look. I had a gap and I could feel it, the Medusa's gaze was no longer searing into my veins. A microsecond flinch of my neck before focusing on the rocks that seem to arise from the vegetation encroaching upon track below. I had my gap.

For a downhill finish the final mile of the Knee Knacker is not bashful in its attempt to extend your suffering just a little while longer.

Stairs, roots, rocks, downhill, bridges, uphill, roots, rocks, hikers, tourists, down, up, down, up, me yelling

"HELLO! GOOD MORNING! HELLO! HELLO!"

In my head, 'Please move. Please God move. MOVE PEOPLE, MOVE ASIDE DAMMIT!"

With one group it was like I was a running back attempting to break through a defensive line. Thankfully most people were too astounded to move and they simply became pylons in my obstacle course to the tape.

The last descent appeared now and I rolled through it like a raging river. I hit the stairs at the bottom and took them two at a time. I was spit out onto the road where the volunteers were directing me to my right but my momentum carried me further left and in doing so I ended up with an impromptu hug from good friend Kathy McKay. She apologized and if I had time to laugh I would have, I put my head down and cranked up the tiny incline towards the finisher chute. I finally let myself accept what was now, finally, inevitable...






Mike ran the fastest closing 1/4 in Knee Knacker history. I ran a 1h13m37s split which would have been the fastest ever, but Mike laid down an astonishing 1h11m38s final leg!

I've never been tested like this in an ultra before and when the top three guys finish just 2m39s apart it's pretty obvious that there was zero room for error on the day. Congrats to Mike and Nick who were both making their Knee Knacker debuts and are surely poised to stand atop the podium in this race in the coming years.

As always, thanks to the incredible volunteers and race organizers, and congrats to all who toed the line on Saturday. We are so truly blessed to have the Knee Knacker in our community and to be such a driving force towards inspiring people into trail and ultra running for two and a half decades now!

Last but not least, I was incredibly fortunate to have numerous good friends make their way out onto course to help cheer me on throughout the day. You know who you are and I hope you truly know how much I appreciated it. Your energy always inspires me to push harder in those moments.

Gear
Salomon Sense Mantra
Salomon Advanced Skin S-Lab 5
Suunto Ambit2
Hammer Nutrition
Drymax Socks

Full run stats via Movescount

CR splits: 1h18m01s / 1h00m37s / 1h06m30s / 1h14m44s = 4h39m52s
My hope: 1h21m / 58m / 1h08m / 1h12m = 4h39mXXs
Actual: 1h19m45s / 59m04s / 1h09m04s / 1h13m37s = 4h41m28s

Full Results
GR

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About Hanes Valley - Safe Backcountry Run Travel


I had the good fortune of completing one of my favorite local routes yesterday, the Hanes Valley traverse. This typically makes for a great trail running adventure around mid summer. You can create a full loop via either Grouse Mountain or Lynn Valley. My preferred direction of attack is Lynn Valley as you get to start out with the relatively flat warm up out towards Norvan Falls first. Once you crest the backside of the mountain and come through Grouse Resort you are then left with a plethora of options to return back to your can in Lynn Headwaters with the easiest and most direct being a jaunt down Mountain Highway.


I have always loved the wild feel of this route yet always desired to link it into a bigger outing. Yesterday I did just that by adding in an additional mini-climb to the Top of Grouse after contouring Dam Mountain, then a descent of BCMC (17m30s) followed by a return to the Top of Grouse via Jetboy/The Cut. I then proceeded down Mountain Highway to intersect with a climb to the top of Fromme, followed by a descent down Peer Gynt to Mountain Highway, to Lynn Headwaters, and then a climb up to the first lookout point on Lynn Peak to hit my goal for the day which was to acquire over 10,000ft / 3,000m of climbing and descent. It was my best training day in many years and happy making all around. I've since posted the pictures to my FB athlete page (where I host all my running content and photos now) and am getting numerous inquires about the route, and rightfully so of course.


Here's what you need to know before attempting the Hanes Valley circuit though:

This is not a beginners route. There is some rock travel and a minimal amount of navigation involved. The route looks to have been freshly flagged last year but there are still mini gaps in the flagging which could send you off route if you're not familiar with proper route finding.

There is still a sign up once you cross the suspension bridge at Norvan Falls saying this area is closed. It's there for a reason even though many experienced runners/hikers have started making their way through there already.

There is a heli-pad in the valley. It's there for a reason.

There is a permanent North Shore Search and Rescue cache in the valley. It's there for a reason.

This was probably my sixth time doing Hanes Valley and the first time I've done it completely solo (without at least Roxy as a companion). You will feel how isolated you are on this route because you really are in the backcountry. There are consequences if something goes wrong while in the backcountry and if you're not prepared for this possibility than you shouldn't be back there to begin with. Hanes feels safer than it really is because it's flanked by two of the more heavily trafficked areas of our local trail system, those being Lynn Headwaters and Grouse Mountain. Once you cross that suspension bridge at Norvan and until you find your way back down to Grouse Mountain Resort on the far side however, you are on your own. If something goes wrong out there it's going to be a lengthy and challenging extraction that will likely involve a helicopter ride. From experience, though it looks like and is certainly fun for the limited time you are in the air, waiting for the helicopter to arrive and dealing with the aftermath of a serious injury will be low lights of your year. I can guarantee you of that.

Snake bite kit not needed in these parts thankfully
Hanes Valley should be enjoyed by every experienced trail runner and I'd highly recommend the route, with a few caveats. If you've never been through there before, don't attempt it until all the snow has melted out. There is still a decent amount of snow on the high point around Crown and Goat mountains. If you lose your footing on this stuff you're sliding all the way to the bottom. You're not going to die but the propensity to injure an ankle or foot in this circumstance is high. The lingering snow also blurs out the route and can make navigating the area difficult for those who have never been through before. The safest time of year to enjoy Hanes Valley is still a good 2-3 weeks away. It'll usually a mid to late July opening.

Trip Plan: Even though you're only 'off the grid' for an hour or two while back there you are completely off the grid as there's little to no cell phone reception. I left a full trip plan in place with Linda which included exactly who to call and when should I not check in with her by our specified time. I would never go back here without leaving a trip plan because if something does happen to go wrong you can rest assured that people know where you are and are coming to help you within a few hours. You could sit tight and confidently wait for help to arrive vs the highly stressful task of attempting to get out a call for help and hope that someone finds you before nightfall.

Safety Gear: I brought a lightweight jacket, a space blanket, sunblock, a knife, a whistle (you will never be able to yell as loud or create as shrill a sound as a whistle will. If you fall off trail or down a slope a whistle can literally save your life), a fire starting kit, and a spare battery for my phone (in case I did get signal I would prefer to have access to two full phone charges vs just one). If it were later in the season or I had left it later in the day I also would have packed along a lightweight headlamp. Everything all in weighed next to nothing and packed into a side pockets on my Salomon Advanced Skin S-Lab 5L.

There is simply NO REASON to ever venture back into areas like Hanes Valley and Coliseum Mountain without these bare essentials. On longer routes like the Howe Sound Crest Trail I pack additional supplies such as an emergency bivy sack. I pack my phone on every single run that I do, whether I expect cell service or not, after watching the unfortunate passing of a trail runner on a group run a few years back after taking a wrong turn. In that circumstance a phone would have been his greatest survival tool.

Enjoy these summer routes as they are truly spectacular, and another reason why North Vancouver really is one of the best trail destinations in North America.

Think before you head out there though, as you'll never regret the extra few ounces of gear should something actually go wrong, and in the end, on bigger routes, it might just save your life. Know the Ten Essentials, own them pack them down into a small carry sack and have them ready to go at a moments notice. I have effectively crammed all of my emergency supplies into the stuff sack that comes with the emergency bivy, including of course still having the bivy in there. *If you've ever had to spend a night under a space blanket you've been left longing for an emergency bivy instead*

Stay safe, play safe, and get out there and explore your backyard this summer. It's truly one of the best playgrounds in the world!

What say you? Any other suggestions? Any piece of kit you won't venture into the backcountry without?


Run link on Movescount
GR

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8 Comments

For Shits and Giggles - WS Podium Predictions


Looks like it's going to be a barn burner down at Western this year, both literally and figuratively as the mercury is set to climb over 100 for the first time in numerous years. "The Real Course" as many would call it, is about to be run.

Many have asked me if I'd return to WS after my 6th place finish in 2010 and the answer is a resounding YES, but not for at least a few more years as I'm really looking to focus my energy and finances towards big mountainous races in the next few years. I'll be putting in for the Hardrock lottery this year and we'll take it from there.

SO, given that the heat will play a MAJOR factor in tomorrow's run. Here are my picks for top three men and women.

MEN

1) Mike Morton - living in Florida, knocking out sub 13h30m 100's like it's nobodies business, smashing the US men's 24 hour record, and having won the race once before in a staggering sub 16hr run before most of us knew what ultra running was. The story lines are too intriguing to not be pulling for him. I think he takes it and it becomes one of the stories of the year in the ultra scene.

2) Timmy Olson - hard to slot Timmy into second, especially after a great year to date in which he also showed he could handle the heat with a stout 4th place finish at Transvulcania last month. The course record holder will have his hands full with Mike and in the end I think Mike's living in the heat full time will be the deciding factor.

3) Hal Koerner - everyone overlooks Hal even though he's won it twice and both during hot years. Like Hardrock last year he's managing to fly just under the radar this year. I think the heat works to Hal's favor and we end up with the first ever podium full of previous champions, a story in and of itself.

Guy hardest not to pick for top three: Rob Krar

WOMEN

1) Cassie Scallon - Cassie was injured for almost all of 2012, but right before she went down with a stress fracture she was crushing records in 50 mile or under distances. Cassie runs FAST and she's in top form this year as evidenced by her annihilation of the CR at the recent Ice Age 50. She bettered a 15 year old women's record by 18 minutes and in the process bettered 2nd place, previous winner and competitive runner Denis Bourassa by over an hour!

2) Rory Bosio - Very, VERY difficult not to pick Rory for the win after all she's done on the WS course in the last few years. Rory is also a very smart runner so expect to see her make a late push while others are fading in the heat.

3) Emily Harrison - Speed is what wins WS and Emily displayed this in spades while pushing Ellie Greenwood to a new CR at the JFK 50 late last year. Emily was testing the waters then with it being her first 50 miler as she will be now with this being her first 100, but as she's coached by the legendary Ian Torrence, I'm fairly certain she'll have a proper race day strategy in place and she'll be hard to beat if she runs a smart race and handles the heat alright.

Woman hardest not to pick for top three: Amy Sproston

What say you? Who are you picking for the podium tomorrow?

Best wishes to everyone for a safe and successful race!
GR

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7 Comments

WIN your way in - Red Bull Divide & Conquer - June 8th - North Vancouver

The second annual Red Bull Divide and Conquer will be taking place on Vancouver's North Shore next Saturday, June 8th. We had an absolute blast in year one and we're stoked to bring this top notch international event back to North Van again in 2013! Check out how much fun we had in the rain and mud last year.



Divide and Conquer is a relay styled event that begins with a mountain run, follows up with a mountain bike, and concludes with a white water kayak down Capilano Canyon, finishing just below the iconic Lion's Gate Bridge in West Vancouver. It's a wild ride for each participant and true mountain race in every sense of the word.

We currently have a few out of country kayakers who are heading this way to participate but they're shy a few teammates, predominantly a mountain runner, but also a mountain biker.

This contest is open for any runner OR biker to claim the free entry and join an established kayaker in helping to form a team of three.

The free entry can be used however you chose though, if you have your own team of three than you can use your individual free entry towards the team entry price. Even better, if you have a run-bike combo in place than you'll complete your team with our visiting kayaker (they might even be famous in the kayaking world)

We'll also be drawing for a 2nd place prize of $50 off an individual entry, and a 3rd place prize of $25 off an individual entry.

All you have to do to enter is to leave a comment on this blog posting prior to Sunday, June 2nd at 6pm. Winners will be drawn on Sunday night. Good luck!

1st - FREE individual entry
2nd - $50 off individual entry
3rd - $25 off individual entry

Full Info

GR

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8 Comments

A 100 Mile Journey Around Mt. Fuji

I do not have a record of who took this picture and shared it with me.
If you recognize the image please notify me so I can give proper photo credits
The first climb of the race held approximately 1600 feet / 500 meters of elevation gain and it began just two miles in. After nearly decapitating a few teammates due to some non-breakaway tape on the starting line, I narrowly avoided being stampeded by the nearly 1000 runners behind me who were also tackling the 100 miles around Mt. Fuji. Staying controlled over the first few miles was no easy task and even while hanging back around 12th place overall I still managed a few back to back 6m30s miles to open my 100 mile journey. (If you want a good laugh FFWD this video to 1m47s and then freeze frame it through the start)

The fact that my calves were already feeling lactic while climbing unusually large and seemingly endless dirt stairs by mile four just reinforced the fact that UTMF was a bit of a different beast. A 100 mile run in which approximately 30% of the terrain was paved and fully runnable, yet the remaining 70% would somehow contain nearly 30,000ft / 9,000m of climbing and descent. It just didn't make any sense to me. The math seemed to be missing a variable. How steep could the terrain really be? Oh hardy har har har. The joke was in fact on us and the equation was about to be balanced, one painful mile at a time.

Shinpei Koseki
After twelve miles of racing and the aforementioned 1600 foot hump I'd had nine miles of running at seven minute mile pace or better under my belt. That's not the kind of running you'd expect to do in a mountainous 100 miler. The next four miles, which took us to the sixteen mile aid station, were covered at an approximate 7m30s pace over undulating terrain. Immediately following the aid station we were finally into the steepness I'd prepared for. The trail underfoot on was an approximate 30% grade which is very comparable to the grade I did the bulk of my training over. The first 16m/26km of the race, had been covered in just over two hours.

With a 3pm start time and a 5:30pm sunset my Princeton Tec headlamp was now shining bright. I had held my own over the opening miles and slowly moved my way up into the top ten, and then the top five. Within the first mile of this climb I now found myself up in fourth. Just two miles later and the course topped out at close to 5,000 feet, in which I was anticipating a super enjoyable descent. Though the terrain disappeared nicely at a near 35% grade in the upper portions I picked my way though it before I started to experience acute and intense foot pain. Foot pain directly where I had broken my foot twice before. Foot pain that I had not felt since getting back off of crutches over a year and a half prior. The pain would be brief but super intense and left no doubt as to its whereabouts, and it was freaking me the f#@k out. The sensation never lasted for more than the individual foot strike and was acute enough to balance perfectly with allowing me to continue racing while never allowing me to stop worrying about when it might flare again. A nice little internal dialogue ensued in which I basically told myself that I'd have to pull out of the race if it didn't somehow rectify itself. I've been in hospitals in New Zealand, Australia, El Salvador, Honduras, Oregon and Hawaii. I've filed over $20,000 in out of country medical claims (that have all thankfully been fully covered by my $75 annual policy) and I simply had absolutely ZERO intentions of adding Japan to my international hospitals list. At 36 years of age I'd really prefer if the next time I end up in a hospital is when Linda and I start a family in a few years time.

One, two, three, four, five. Five "f#@k me" moments in about an hour of running. As the terrain eased underfoot the pain within the foot disappeared altogether so I just decided to roll with it. In a funny conversation with friends after the race.

"It was an intense localized pain from about hour three till four, but then it subsided and I never felt it even one more time over the next sixteen hours of running"

By the time I'd reached the water station at about mile twenty three the foot pain seemed a distant memory, though I was then hoping that it was not going to be terrain specific and simply spike in pain again on the impending descents. As mentioned though it subsided and never flared again. As a preventative measure I actually had an x-ray on it today and even my Doctor could not believe how great the images looked. All is good and it just seems to be 'one of those things' that can happen when you go and run for a full day in the mountains.

I spotted Australian runner Brendan Davies hitting the water station ahead of me but failed to notice that I'd passed him in transition. About a half a mile after the water station there was a volunteer on the gravel road who was directing me to my left and onto a singletrack climb. The course flagging, which included reflective lights, pylons, volunteers, volunteers with mini light sabers and just generally anything and anyone in place to ensure you did not take a wrong turn was truly beyond anything I'd ever seen in a 100 mile race. It's a testament to Tsuyoshi Kaburaki, his team and the entire Japanese running community, and quite the site to behold. This volunteer directed me to my left. There were little blinky lights on the flagging tape up the climb. I looked left, then up, then up further, then straight up. I tried to make a joke in English to the volunteer which involved me using my arm like an airplane taking off. We were about to go vertical.

Shinpei Koseki
I train on steep-ass terrain. I LOVE super steep unrunnable terrain that forces you into a power hike, bent at the waist, hands on knees, straining to breath just to sustain twenty minute mile pace. I excel at this discipline though I'd never seen anything quite like what I was staring at before. It was the lack of noticeable switchbacks that really accentuated what I was confronted with, but the next single mile was going to climb 2600ft / 800m at a maximum grade of up to, including, and slightly over 50%. For reference a double black diamond ski run will often be in the 30-40% range. Because there were blinking lights on the flagging tape going up the trail it felt as though you could look straight up, like you should be able to see stars but instead they were flashing and you knew you had to pull those stars out of the sky under your own power. I reached forward in the dark to grab any solid object I could find to help pull me up the trail. A friend described it best when he said, "and then the trail was right in front of your face"

You never really feel like you're racing up this terrain as your cadence is so low, though the lack of oxygen reaching your brain leaves no doubt that you are indeed pushing to you maximum pace just to continue forward momentum. Before I realized it I was closing in on the headlamp of then second place French runner Cyril Cointre. I pulled ahead of Cyril just before our 50% grade climb gave way into a 53% grade descent. Cyril pulled right up to me and all of a sudden we were kind of caught up in a 'who's the better downhill runner' game among two guys who obviously prided themselves on how they could cover downhill terrain. Nothing about what we were doing felt overly intelligent but it was fun to have another runner to push the pace with.

After a slight uphill grind in the landscape I promptly took my head out of my ass and pulled aside, waving Cyril past and simply saying "you lead" to which I immediately let him go. We were less than thirty miles in and on the first of what was promising to be many sizable descents. It was far too early to be revving the pistons up. Not ten minutes later did my quads reiterate my decision by starting to cramp.

'You've gotta be kidding me' I thought. I glanced at my watch to see I'd been racing for approximately 4h30mins. 'This is bad. This is really bad. I don't know if you can recover from this Gary? I think you've potentially already made mistakes that are going to haunt you for the rest of the race.'

The Greatest Magic Trick I've Ever Performed. Disappearing, Reappearing, Disappearing Quads.

I huge component of ultra running and more specifically 100 mile running is the ability to constantly and honestly assess your physical situation so that you can make appropriate decisions that ensure you are able to perform at your optimal level. I was struggling through some tough decisions and realizations that also forced me to question the first 4+ hours of my day. Had I gone out too hard? Was I running someone else's race without noticing it? Could I maintain my current slightly slower pace without cramping or would I have to slow further? Was my race effectively done? Would I be forced to drop out? Would I even finish this race today? How could this be happening to me? Quad strength and resilience was one thing I worked hard at and prided myself on, how in the world could that be my weak link on this day? Were my quads getting better or worse? How was my nutrition? How was my nutrition? How was my nutrition? How was my...

I'd been doing a decent job at staying in the optimal range of 200-300 calories an hour since the race had begun but I had been ignoring the overwhelming sense of hunger that would not subside no matter how many race food calories I injected. Looking back over my day in that moment I realized that I'd in fact eaten very little in advance of the 3pm start. It was now 7:30pm and I hadn't had much of a meal in nearly twelve hours. The mere recognition of this seemed to prompt an unsettled grumble in my belly as if it were calling for help. I had a Hammer bar in my pack so I reached back and promptly devoured it. Sure enough, some solid calories combined with the slightly slower pace and my quad cramping subsided. This small victory felt pretty huge in that moment and I high five'd myself in my mind for working my way through it.

What goes up must go down and on this ridge that meant going up again, and then down again, and then up, and down and up and down and up and down again, and then for good measure you went up a sixth distinct spine before finally dropping some 2700 feet in just over a mile with a maximum grade somewhere in the 57% range. From start to finish this approximate 12m / 19k section took three full hours. An hour after the first quad issues my quads started to speak to me again. Once more I managed to eat them back into submission.

When we finally dropped down off this ridge we hit pavement and flat runnable terrain again. Time to wake up the legs!

As I was approaching the mile thirty-three aid station in third place, while running paved roads through a small town, a Japanese runner wearing #113 came screaming past me like he was in a 10k road race. The only thing I could figure was that he was looking for the accolades that would come with arriving at the aid station in third place while also being the first Japanese runner. There was simply no way that he was running a smart race and his pace certainly wasn't sustainable so I wrote him off without a second thought. Turns out most of us did. Hara Yoshikazu wasn't one of the pre-race favorites and I knew this when he passed me. I'd paid attention to who my competition was and who I needed to be aware of. Hara was in fact running his very first 100 miler, though he had won a 100km trail race in a time of 6h33m, which is pretty nuts. This of course was all information that I would not be able to source until after the race. In that moment Hara was just a runner that I was certain would either DNF or slow considerably and struggle to finish at all.

Shinpei Koseki
I hit the aid station in fourth, thirteen minutes behind defending champion and pre-race favorite Julien Chorier, 4m30s behind Cyril, and now one minute behind Hara. The race was six and a half hours old and I was exactly where I was hoping to be. Heading to Japan I had every faith in my abilities as a 100 mile runner over mountainous terrain, and after training with last year's second place finisher Adam Campbell I had every confidence that I was strong enough and healthy enough to challenge for the lead and a hopeful podium finish. The race was still in its infancy but I felt like I'd dodged a bullet with my quad issues, and once I saw my amazing Salomon support crew and they provided me with a triangle of rice wrapped in seaweed it only served to confirm my earlier findings. My quads had started to seize from a lack of overall calories on the day, not a lack of per hour racing calories, and getting solid food into my stomach was like riding on the wings of a unicorn...or at least how I'd envision that to feel. My spirits were buoyed by a simple 300 calorie reward and my legs seemed to forget that they'd threatened to leave me for dead just an hour earlier. (I've been told that if I don't correct Unicorn to Pegasus that I won't be getting married in Sept...OR Unipeg, greatest creature ever not created)

The next twenty-two miles of the course, bringing us up to the midway point, were predominantly paved and with a continual slightly uphill grade. This was the longest sustained runnable section of the entire race. Adam had told me about the UTMF course and how sections of flat'ish pavement were interspersed relentlessly with super steep mountain terrain. In training I'd run a 50km road run on a near weekly basis for the last few months. This wasn't as much about developing any additional foot speed as it was about training my mind to handle the monotony of this task at hand. I needed to learn how to zone out and click off kilometers for hours on end without a single excuse to walk, hike, or stop for any reason. This training was now paying dividends for as much as I continually wanted to stop and walk this section of the course there was simply no physical reason to do so.

We could not have gotten any luckier with the weather for the race as just hours before the race started a few rain clouds passed over the starting line and we were concerned for what might lay ahead. In the end we ran under a cloudless sky AND a full moon! So bright was the night sky through this exposed section of the course that I managed to shut my headlamp off and simply run by the light of the night orb over my shoulder. Though we were covering a mix of paved and then gravel surface road it was at least an isolated backroad in the forest with absolutely no car traffic or outside distractions. It felt as though we were running through a park and with my headlamp off, lit from above, clicking off mindless miles of the race I found one of those rare and special moments of peace. This is why I do this I thought. This is special. This journey and sense of adventure is what I crave from life.

I have a storied history of getting lost in races. It was this and this alone that forced me to once again turn my headlamp back on as I knew I'd never live down missing a turn in the night because I was running with my headlamp off. Not two minutes after I switched my lamp back on though did I end up jumping over a dormant snake on the side of the road. Just an over sized grass/garter snake was my best guess but having been confronted by a brown snake in an Australian expedition adventure race once I at least decided to pay greater attention to where my feet were landing.

As the road angled upwards the motivation to continue running waned, but again there was no reason other than mental fatigue to break stride. At about this time I spotted Cyril up ahead and walking. As I caught him all he said was "how far?"
To which I responded "About 3km"
"Okay thanks"

Taking it down a notch three hours earlier had saved my race.

There was a slight and slightly unexpected out and back as we approached the next aid station. Hara came running towards me, to which I spat out, "Wha!? Am I going the right way!?"

His general lack of response told me that his English probably rivaled my Japanese, and that this was likely an out and back.

Next up was Julien, now less than five minutes ahead of me. I was in third AND I'd managed to make up eight full minutes on him in that section, but Hara was now eleven minutes clear of me and showing no signs of weakness. It was clear now that Hara was indeed a threat on the day, a completely unexpected runner was not only in the lead but he'd been making significant gains over all of us on the faster sections of the race.

Out and back sections can be pretty tough in trail races. The forest and mountains can hide so much, with runners merely minutes apart never once catching a glimpse of each other. In referencing post race splits it's evident that nothing really changed through this section in terms of competitors behind me catching up, however they were now thrown in front of you like they'd appeared out of nowhere and were somehow running twice as fast as you. The out and back was only a few miles long and I said hi to nearly half a dozen people behind me. This had the effect of getting kicked in the nads repeatedly. Again like unicorn wings, not something I've yet experienced in my life, but basically how I'd expect it to feel.

I had JUST made up nearly ten minutes on one Julien Chorier yet somehow because there were half a dozen runners within thirteen minutes of me I became convinced that the wheels were coming off. So convinced of this was I that I started coaching myself for how to react WHEN those runners behind me caught me. In essence I was prepping myself for the inevitable letdown that would occur and attempting to rally in advance of this letdown to ensure that I didn't temporarily give up on myself WHEN those runners caught me. This is a common reaction when things like this happen in racing and basically I was recreating it in my head to attempt to limit my loses once it actually unfolded. I promised myself that I would make every additional effort necessary to latch onto those beasts behind me once they tracked me down and I'd fight like hell to keep from getting spit out behind them. All the while being 100% certain it was an inevitability.

Shinpei Koseki
I just kept trucking along as the terrain grew in steepness and technicality. I kept my head down and went to work and a funny thing happened. No one caught me. I shoulder checked repeatedly and it wasn't until I arrived at the next aid station unscathed that I had managed to regain some of my confidence in how well I was moving. I just never ceases to amaze. You are moving at a set pace of 10km/hr for arguments sake. You catch the runner in front of you and you naturally speed up and feel amazing. The adrenaline catches a hold of you and you can't believe how FAST you're running. Reverse the scenario, going the exact same speed, in the exact same initial head space, yet getting caught yourself you somehow suffer a massive letdown and your mind gets the better of you. I was thankful that I had yet to deal with the latter and was hopeful that I'd soon be dealing with the former.

Clearing another aid station without seeing a runner from behind and learning that I was holding my own against the two in front of me was reassuring. The next section of the race contained the literal and figurative high point along with one of the weirdest things I've ever heard of in a trail race, a mandatory walking section.

Immediately after departing I was instructed "no running in this section." This had of course been covered in advance of the race but now that I was confronted with its reality I was disappointed that the terrain was in fact so damn flat and easy. To be all alone in third in a highly competitive 100 mile race and then to self govern walking over terrain that you would be forced to run if you sneezed or caught your toe on a rock was a bit torturous. It demanded trusting that your opponents were in fact honouring the same rules as you. Given that Japanese culture is probably the most honour based society on the planet I convinced myself that should I chose to run I'd surely be struck down by some god of the trails and have my foot clear severed in half should I break their code of conduct. Not a minute later I came across two volunteers almost hiding in the woods and holding up a sign in English,

"Walk Only"

I was congratulated with a ceremonial golf clap for adhering to the rules. Truth be told though I was shoulder checking the entire time while attempting to channel my inner Olympic speed walker, swaying my hips hither and tither and had I spotted a headlamp closing in on me I was prepared to erupt into a sprint as there was no way a gap of the minutes I possessed could be honestly closed if everyone were walking, speed walking or not. I saw no lights and was thankful for it. The flat slowly steered itself upwards and before long a hike was all anyone would be able to sustain anyways

As we topped out at the highest point on the course at just under 6,000 feet the full moon illuminating Fuji immediately to our left, as we were now on her flanks, the landscape transformed itself into a lunar style volcanic rock. Volunteers manned the high point and said in broken English,

"Okay to run"

I basically asked them to repeat those words three times before I exploded into a scree field of volcanic rock, taking a few kilos of it with me in my shoes to deposit at the next aid station.

Photo Credit Shinpei Kosecki
The next 6m/10k was almost all downhill while losing about 2,000ft of elevation. I departed ten minutes behind Julien for 2nd and arrived at A7 - 105.3km just eight minutes in arrears. The volunteers at A7 actually told me that I was eight minutes behind BOTH runners. BOTH runners! I thought, that's it Hara has cracked and Julien hasn't been making any ground on me. Looking at the somewhat inaccurate course profile I figured this was my best chance to put in a bit of a push and to get myself within striking distance of the lead.

Hearing that I was eight minutes back I was hoping to make up five minutes over the next ten miles of the course. I wanted to arrive at A8 - 121.7km and hear the words,
"You are just three minutes behind the leaders!"

If I remember correctly it was 3:30am what I started into the climb and felt just slightly better than Death on a Monday after a long weekend. It was finally time to use my greatest weapon, my music. I pulled out my MP3 and bluetooth earbuds and fired it up. Within minutes I was wide awake and moving faster over the mountains than even I would have guessed possible. Singing out loud, pumping my fists to the beats, anticipating and embracing the terrain ahead rather than fearing it. The music in my ears quickly made me feel at one with the earth under my feet and though I'd hesitate to say I felt like I was floating over the terrain I became confident and almost hyper aware of my every stride. This confidence lead to more unencumbered running than a body wearing nearly 13 hours of constant movement would normally possess. My questions about IF I was making time on Hara and Julien were replaced by questions about HOW MUCH time I was making. I simply knew that with relatively consistent splits between all of us over the last forty miles that I was now outpacing my nearest competitors.

The sun started to rise and presented a scene of beauty that left me nearly pinching myself. Fuji in all her glory, a full moon lingering off her shoulder, a red blanket colouring the horizon, and a Lake Yamanakako appearing from within the shadows down below as though a curtain had been drawn back on its slumber. A brief moment after digesting all of this and there were photographers and videographers dotting the landscape in front of me. They'd positioned themselves for just this moment in the race and I threw my arms in the arm and screamed,
"Can you believe this! This is AMAZING!!"
Shinpei Koseki

Shinpei Koseki
Feeling the sun rise over you in a race that takes you non stop through the darkness of the night all by yourself is a bit like the warm embrace of a loved one that you've gone far too long without seeing. It's all at once foreign and familiar and comforting beyond reason. I was now wide awake and alive by every possible definition of those words, and not five minutes later this happened (fast forward to 1m45s for the sunrise shot and what follows)

I came around the corner and he was right in front of me. I had no inkling that I was so close to Julien
Shinpei Koseki
and that I'd taken back the eight minutes he had over me in half the distance that I though it would take to gain just five of those minutes.

As I pulled up alongside him he asked, "Who's that?"
I responded "It's Gary"

Even though we'd met a few days earlier and spent enough time together via the team to become acquaintances he just was not expecting to see ME and hence did not process who Gary was. I pulled alongside of him and as he looked over to see just who was there he inadvertently uttered "Oh non non non"

This was comical for numerous reasons, not the least of which was that he just seemed to have blurted out his thoughts more than anything else in particular. I managed to translate what that meant into English though.

"Umm, excuse me! Non, non, non. There's a clause somewhere in your Salomon contract that states that you can not pass Julien Chorier. I think you need to step aside and revisit what you signed IMMEDIATELY you smelly Canadian bastard."

(Julien could not be a nicer person. None of what I said above was actually thought by Julien, at least not that I know of. He in fact came up to me post race and specifically commented on how impressed he was by how I was moving at that point in the race...before he laughed at me for beating me and jabbed me in the eye with a French flag...and he even apologized for not realizing who 'Gary' was in the moment. Class act all the way with a great sense of humor as well)

I had just passed Julien Chorier. If I'm not mistaken Julien had yet to be been beaten in a 100 mile race and his resume is stoopid stacked with amazing results. It was mile 75'ish and in that exact moment in time it was the best I'd felt compared to where we were in the race all race long. My Imagine Dragons song I referenced in my HURT race report was next up on my playlist and the trail cut left and proceeded straight down. My adrenaline was pumping and within two minutes of passing Julien I could no longer see him behind me on an open section of trail.

I'D WON THE RACE! It was mile 75 and I was in second, but with all the positive emotions that had collided inside of me it was like a cheetah had mated with flying squirrel that'd co-evolved with a flying fish...that'd be one badass creature with wings mind you, I was dropping miles like I was counting in the 90's for distance and not the 70's.

Mile 75...76...77...78...79 into the aid station with cameras and live feeds and the unexpected 2nd place runner getting his fair share of early accolades.

"How do you feel?"

"Like this race is about 21 miles longer than I'd realized"

I was in and out without seeing that not only was Julien just over five minutes behind me, but he had now teamed up with fellow French legend and co-pre-race favorite North Face runner Sebastien Chaigneau.

I knew within a mile of departing the aid station that I'd given too much too early. I'd made a mistake and now I had to pay for it. This was my sixth hundred miler yet I should have and do know better than this. I was internally scolding myself as I processed just how bad the damage was.

Could I finish? Definitely, eventually, with a 48 hour cutoff at least I would hope so.
Could I catch the lead runner? Absolutely not.
Could I hang onto second place? Doubtful. It's not like Julien Chorier goes 'oh I was passed by a runner. On no no no, I guess that is that and this race is over for me, it was nice while it lasted'
Could I hang on to top ten? I certainly hoped so but honestly I was in a bad spot and I knew it.

Head down, go to work. Don't think, just do. One foot in front of the other. Eat, drink, repeat. Distract the mind as much as possible. Try not to look at the mileage on the Ambit as it's clicking off slower than paint drying. Try to stay positive. Try not to freak out at the fact that Julien has just passed me while I was filling my water bottle at the next water station. I swear he shot laser beams through me with his eyes as if to say don't even f#@king think about trying that shit again!

Try not to look straight up at the fact that this climb appears to go on forever. Try not to freak out over the fact that Sebastien, who I haven't seen since mile five, has just appeared out of thin air and is passing me like I'm moving backwards. Am I moving backwards? Hard to tell but either way I'm giving it all I've got.

Seb tells me the worst is yet to come.
"REALLY!?"
"Yup, steepest section of the race is yet to come."

Nothing, and I mean nothing on my course profile eludes to or prepares me for what's to come. I honestly thought I was about to the top of this section, the apparent last significant climb of the race, but in fact I was on false summit one of three and the top was a clear cut rock scramble. I LOVE rock scrambling, when I go out for a f#@king ROCK SCRAMBLE not for a 100 mile running race!

Foot hold. Hand hold. Foot hold. Slippery mud from the frost overnight that's melted in the sun. Literal movement backwards. Hand hold. Root Hold. Rope Hold.
Am I having a heart attack?
No you just wish you were so that you'd have an excuse to stop.

THE TOP! Shit you've gotta be kidding me. The downhill is so steep that I have to use the ropes on the trail to make my way down the supposedly easier side of this mountain. Only six more miles / ten kms of downhill to go until the final aid station.

A10. Mile 90. KM 143

They tell me the splits to the three runners in front of me. I laugh in their faces. I grab my supplies reminding myself that I'd still really prefer to finish 4th over 5th, and 5th over 6th, and 6th over 11th. I feel like the finish line is somehow moving further away from me. I detour to the actual aid station and literally twelve volunteers behind the table stand at attention and almost try to 'sell me' on their foods in front of them. They're wonderful. All of the Japanese people have been. Everything in this race save how I've actually run my final twenty miles has been wonderful. I take a slice of orange and everyone celebrates in unison. I realize I'm the first runner that's touched anything outside of my own supplies that my crew has laid out for me. I eat five slices of orange and they count off each and every one. It's comical and heart warming all at once. I thank them in my best broken Japanese and get on with my near but not quite death march to the finish line.

It's not the climbing miles that scare me it's the flat and downhill miles as those are where I'll lose the most time to my stalkers.

About 45 minutes later,
"Eight miles / thirteen kilometers, all downhill"

It was toughen up time and I was really struggling to convince myself that this would all be over shortly, and that the faster I ran the sooner it'd end. I walked and shoulder checked more than I care to admit. Then I caught up to the very last runner in the shorter STY race. The three sweepers around him were all but literally sweeping him off course. I detoured his way and threw my arm around him and told him how strong he was, how he was almost home, how everyone would be so proud of him. I knew he wouldn't understand the verbal language but communication and support comes in many forms. He found me on FB two days later and thanked me via google translator. I told him how much he'd helped me without realizing as much. I think in hindsight I was attempting to speak to both of us.

The terrain gave way to a steep gravel road descent. I leaned forward under the assumption that inertia would propel me forward and that somewhere tucked away deep inside I actually cared if I fell on my face or not and I'd prevent that from happening by moving my legs faster than they'd moved in hours.

I was too close to quit now. Too close to not win 4th place. We passed through a temple at the bottom of our last climb, right before the gravel gave way to pavement. The temple and temple grounds looked impressive and warranted stopping to appreciate them further, at least that was the latest argument that popped into my head as an excuse to stop torturing myself.

I could see the finish line now, though it was closer in sight than it was in running distance as we were to run an arc around the lake and across a bridge first. Purgatory. My legs started cramping. I didn't care. One mile. A half mile. A quarter mile. Nothing but cheers and applause. Nothing but smiling faces and positive energy and love. Nothing but pure elation.
Photo Credit Shinpei Koseki
Photo Credit Koichi Iwasa
4th place.
20h20m.
The hardest 100 miler I've ever run.
The most talented field of runners I've ever gone up against in a mountainous 100 miler.
I couldn't be happier. I couldn't be more proud...in that moment I thought as much, but just sixteen hours and fifteen minutes later I was happier still, I was far more proud.


Thank you Japan
Thank you Kaburaki
Thank you amazing UTMF volunteers and organizers
Thank you Team Salomon, especially my crew who I could not have succeeded without
Thank you Justin Jablonowski and Rich White for hosting/helping me/us in Japan and motivating us to sign up in the first place way back in November
Thank you Kim and James for the surprise congratulations decorations upon our return home
My amazing crew. Photo Shinpei Koseki

I sincerely hope to return again and to ideally spend more time in Japan appreciating and exploring the culture and the history further. I've dreamt of going to Japan my entire life. I've dreamt of running an internationally competitive mountainous 100 miler since 2008. I've dreamt of being healthy and at the top of my running game since 2010. I've dreamt of Entering the Ninja since I was five years old. Three out of four ain't bad I guess, three out of four ain't bad.

Photo Credit Shinpei Koseki


GR

PS: I have an athlete page on Facebook now and an online like will help grant you three wishes!
If you like this page within the next 24 hours you will find something amazing in your life.
If you like this page within the next 12 hours you'll be rich beyond your wildest dreams.
If you like this page within the next 6 hours you'll have the skills of a Samurai bestowed upon you in your sleep
If you DO NOT like THIS PAGE something you love will be tragically taken from you while the whole horrific incident it is inexplicably live tweeted via my Twitter feed. Feel free to follow me on Twitter as well, though I'd strongly recommend against it if you don't LIKE THIS PAGE!

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Run Real Fast At UTMF - Music That Matters


The Great Buddha Kamakura - Age 761 Years - Height 13.4 meters - Weight 121 tonnes
I've gotten into the habit through my last few long distance runs, usually of 100 miles in length or more, of making a play list called "Run Real Fast At (insert race/fkt attempt here)"

Music is a powerful motivator and since 'discovering' its true benefits while running, more specifically during my final 20 miles at Western States 2010, I've set out to become a more educated and engaged listener.

I posed the question on Facebook just 24 hours before we departed for Japan,

"Name ONE SONG you currently love to run to"

There were almost 100 responses and some great insights into what can drive and motivate people while they're out there slogging along. It's clear the majority of us not only love to run to music but we love hearing what others love to listen to as well.

I simply ran out of time to even YouTube all the suggestions, let alone download/purchase/upload new music to my UTMF playlist.  In the end I added a few newbies to my personal playlist and will look to add more in over time.

In the interest of a music sharing style posting I'll continue to do this prior to other big races throughout the year. Hopefully you'll find some new tunes to run to, and please do share your own personal favorites for future reference as well.

I should preface this playlist by saying that there's a decent amount of music in here that I'd really never listen to otherwise. Songs such as Gangnam Style, I Know You Want Me, Barbara Streisand, and Welcome To The Jungle may pump me up late in 100 mile efforts but I'd likely turn towards something more along the lines of Alt-J, Tame Impala, Local Natives, Stereophonics, Phoenix, Imagine Dragons, or Mumford & Sons on a daily basis right now.

Monarcy Of Roses - Chili Peppers
A Tattered Line Of String - Postal Service
Junk Of The Heart - The Kooks
Juliette - Hollerado
Home - Philip Philips
Sergio's Trio - DJ Champion
Marching Bands Of Manhatten - Death Cab For Cutie
Radioactive - Imagine Dragons
Burn It Down - Linkin Park
Ten Thousand Hours - Macklemore and Lewis
ABC Theme Remix - Pendulum
Highway To Hell - AC/DC
Barbara Streisand - Duck Sauce
Time To Run - Lord Huron (thanks Melanie Sakowski)
What I Got - Sublime
I Will Follow You Into The Dark - Death Cab
This Too Shall Pass - OK Go
Under The Bridge - Chili Peppers
Can't Hold Us - Macklemore and Lewis (thanks Luke and Laura and Anita)
You Shook Me All Night Long - AC/DC
Enter Sandman - Metallica 
Bohemian Rhapsody - Queen
On Top Of The World - Imagine Dragons
Love Like A Sunset - Phoenix
How You Like Me Now - The Heavy
Thrift Shop - Macklemore and Lewis
Stronger - Kanye West
Anna Sun - Walk The Moon
One More Mile - Paper Tongues (thanks Douglas)
The Funeral - Band Of Horses
It's Time - Imagine Dragons
Money Maker - The Black Keys
Reno Chunk - Hollerado
Bloodbuzz Ohio - The National
In Your Light - Gotye
Keep On Ridin - DJ Champion
Invincible - OK Go
The House That Heaven Built - Japandroids (thanks Ross)
Little Lion Man - Mumford & Sons
Otherside - Chili Peppers
Gangnam Style - PSY
Connected - Stereo MC's
Bodyrock - Moby
Aeroplane - Chili Peppers
Fire - Kasabian
Entertainment - Phoenix
Sacrilege - Yeah Yeah Yeahs
Violins and Trambourines - Stereophonics
Walk This Walk - Aerosmith & RUN DMC
We Are Young - Fun
Somewhere Only We Know - Keane (thanks Josh)
We Got The Love - I Mother Earth
Madness - Muse
The Pot - Tool
I Know You Want Me - Pitbull
King Eternal - TV On The Radio (thanks Ed)
Typical - MuteMath
Well Thought Out Twinkies - Silversun Pickups
Welcome To The Jungle - Guns and Roses
It's Tricky - RUN DMC

Incense Offering To The Great Buddha

3 days 12 hours and 30 minutes until we head off into the night around Mt. Fuji!

GR

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Up To Here (PhotoBlog)

The last six weeks have gone really well. Though I've wanted to blog a bunch and I have numerous postings written in my head, the untold story of being a race director (especially of multiple events now) is that you just generally spend a lot of time working on your computer. Given that I've never held a desk job or anything remotely close to a job that forced me to sit down for any extended period of time, it's been quite the adjustment. I have found that spending so many additional hours working online has effectively quelled my blogging and other 'online for pleasure' ways...ummm, that can be read many, many different ways...being online now for five, six or seven hours a day is effectively three, four, or five hours longer than I'm used to. The motivation to then sit in front of a screen afterwards is lacking to say the least.

March was a great month of training. With a late push of 123 miles in the final week I ended up with a 402 mile month.

I raced the Chuckanut 50k to a 10 minute PR in the middle of this. Though I was pretty happy with my 4h02m run time, as I was shooting for sub 4hr, I just didn't have my climbing legs with me on the day. My leg turnover held up throughout the race on the faster stuff, my descents were solid as always, but my climbing legs evaporated within the first mile of the first climb and I just had to slog it out and stick with it. I found myself with a pack of runners with about ten miles to go and in the end I finished 14-15 minutes ahead of this group, as the climbing was effectively behind us. It was rewarding to have felt terrible very early on and yet to have stuck with things and plodded through to a respectable result. A result that I can actually celebrate, especially when DNF thoughts nearly overwhelmed me from miles 7-15. I wasn't having my absolute best day but to fight it out and still be satisfied with my overall result made it very rewarding.

Last weekend, the week following my 123 mile effort, I managed to shave five full minutes off of my Diez Vista 50k course record from 2010. A race report is imminent...I hope.

From my last blog posting up to here, in pictures;

How much is that doggy in the fence?

Another day atop Dam Mountain. A favorite local route

The Green Room

A weekly endeavor, Dam Mountain ascent

Sometimes in a slightly different light,
you end up seeing things in a completely different way

A section of my new race The Cap Crusher 8k/13k

Ben Gibbard at WWU

Awaiting our annual training terrain melt out

The logo for our new race held on 03-23

Running on Chuckanut with Linda

A three bridge training run

Linda on the more technical bits of Chuckanut

BCMC a weekly route for me

As much as running in the rain can be challenging,
it also leads to some of the most beautiful runs

Colinoba birthday scavenger hunt in Seattle

Cougar Mountain outside Seattle

Logo for our next Coast Mountain Trail Series Race,
Buckin' Hell on May 18th

Happy Pi Day!

My Chuckanut PR

Happy Saint Paddy's Day from the Diez Vista trail

Another Dam ascent

Starting line of Cap Crusher

No gold

Dam Mountain

Grouse Mountain Snowshoe Grind,
ie Dam Mountain

Cleveland Dam with The Lions in the distance

A surprise gift, the new glow in the dark Canadian quarters!

Hiding on a trail in Squamish

The Dream Wizards are responsible for all that is great in
the Squamish trail networks

View from Survival Of The Fittest course in Squamish

Dam Mountain

A 50k PR on a training run

Dam Mountain with Adam Campbell

A city turned upside down in the ocean

Happy Easter!

Squamish

Roxy testing her new gear

Linda with sunshine coming out of her bum

Logo for Coast Mountain Trail Series race,
Survival Of The Fittest 13k/18k

View of Garibaldi from Stump Lake in Squamish

Congrats from Salomon West Van on DV CR

A new course record

Coming up quick!!

A trot in Stanley Park

Where the sun eventually broke through

How to get noticed at Whole Foods

A walk in the city after an all you can eat sushi
night entertaining friends from out of town
We fly out for Japan and UTMF in just four days time!!

GR

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Music To My Ears

I was recently interviewed for Talk Ultra and it went live on Friday. Here's the link with full podcast details. As it lists in the Show Notes I pick up the mic at around 2h30m into the show.

I've never been one to train or run with music, though I love music, strive to discover new artists on a regular basis and attend at least five or six live shows a year. Music is a big part of my life, yet it has never effectively made it into my running on anything near a regular basis. The main reason behind this is that I've simply never had success in any of my running with music experiments. The last time I recall running with music prior to 2013 was during the final 20 miles of my WS100 2010 run. The music made a huge difference in helping to block out the pain and I do believe it allowed me to close out stronger than I would have otherwise, yet my setup was still marginally frustrating and it never migrated into my regular running routine.

Heading into the HURT 100 last month I really wanted the ability to zone out over the final 20 mile loop and I knew from experience what an asset music could be in this regard. I started searching through online running with music forums and write ups and sure enough there has been a slight technological shift in how you can effectively run with music these days. My primary issue in the past has always revolved around the wires and how to effectively cut down on the annoyance of the bouncing and frustration of the tangling.
Though we don't yet have hoverboards in our daily lives the integration of bluetooth technology has slightly revolutionized the listening experience. After a few hours of disseminating information I made the decision to break the golden rule. I was going to purchase new items that I wasn't going to get a chance to train with. I was going to effectively trust in the reviews I'd read and head into my final lap at HURT with a completely new system that I had yet to properly test. (it arrived the day before we departed for Hawaii and I ran with it for a total of 30 minutes in advance of the race)

The Jaybird Freedom bluetooth headphones promised a lifetime warranty against sweat, but more importantly they offered up to 6 hours of battery life and cost less than $100. The reviews were pretty much unanimous that these were leading the way in the bluetooth headphone charge.
I didn't want to simply carry my bulky smartphone, so next I sourced the smallest bluetooth enabled music player and it didn't take long to settle on the brand new iPod Nano, even though I had recently happily migrated away from Apple based products. At $149 for 16gigs it seemed reasonably priced and it was incredibly compact and exactly what I was looking for.

I rather blindly trusted that my own research combined with the manufacturer claims, along with the reviews I'd read, would be accurate enough to at least get me through my final HURT lap without any major issues. Sure enough and thankfully so everything performed amicably on race day and I got away with my breaking of the cardinal rule in ultra running.

Since HURT it's been a bit of a treat to incorporate music into my personal running experience as I've always  desired to do. Typically right now I'll use music on one or two of my runs a week, usually on days where motivation may be lacking, or on days where I'm looking to run at a hard pace and where I know music will help push me along.

Today I got to listen to my first Talk Ultra podcast while running and it worked perfectly as a distraction tactic to help me focus on my twenty mile run more than the shitty-ass weather of the day. I was almost an hour into my run before I even looked at my watch or processed that I was already sopping wet with a few hours of running left to go.

Music and podcasts are a highly effective way to keep motivation high or help bolster motivation when it may be lagging far, far behind you.

So I'm curious, do you listen to music or podcast when you run? If so what kinds of music or podcasts and what type of setup do you use or prefer?

I hope you enjoy the interview. I really like what Ian and Talk Ultra are doing for the sport and it was an absolute pleasure to get a chance to tell my story a little in front of what I know is a very diverse international listener base.

As a side note, some other long term ultra running goals that I failed to touch on near the end of our talk include:

-FKT attempt on Wonderland Trail around Mount Rainier
-A possible larger volcano based multi day running journey in WA State
-FKT attempt on entire Pacific Crest Trail which stretches from Mexico to Canada and finishes/begins in the park where Linda and I are getting married later this year
-FKT attempt on the Stein Valley route in BC north of Whistler
-Hardrock 100
-Tour Des Geants in Italy
-Grand Slam of Ultra Running


GR

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My New Mantra

New for 2013, Salomon Sense Mantra - my favorite!
A mantra I started using in late 2012 was 'fight'. That's it. Just that one word. Fight.

I started using this for the first time during the Mountain Masochist 50 miler in early November. It was my third time running the race and there were some climbs that had forced me into power hiking during my previous two times on the course. I knew I was trained and ready to race, and that I should be able to finally run the majority of those climbs. My goal was sub 7 hours which I feel I would have run had there not been snow on the course, and of course had I not detoured for almost six additional miles. Anyways, during those climbs I still had to fight my tendencies towards power hiking. I still had to convince myself in those moments that I had it in me to run terrain I'd never run before.

I simply chanted in my head "Fight, fight, fight...fight, fight, fight" and low and behold I forced myself up and over the steepest parts of the course faster than I'd ever done so before. It wasn't easy, but it isn't supposed to be. Fight.

I've never been one for mantras, but for me, this simple word sums it all up perfectly. It was a long few years fighting through injury. It was difficult to fight through the lack of confidence in my own abilities after being down for so long. I had to fight day in and day out to stay motivated during my own training and to believe that I would get back to where I once was.

When you line up at a race you're out there to fight against the course, against the weather conditions, against the competition, and most of all against your own internal dialogue and weaknesses. You have to fight through all of this to stay focused if you want to get the most out of yourself come race day. For me recently, it's come down to simply reminding myself that it's not supposed to be easy. To achieve your absolute best, you're going to have to learn how to fight, and the hardest battle we all wage is against ourselves and right inside our own minds.

"The mind is weak. The body is a machine. Control your mind and your body will be forced to follow."

One other Mantra I've acquired recently has already lead to happy feet and fun times on our local trails. My favorite new shoe! The Salomon Sense Mantra.

Here's A quick video review on competitor magazine

I had my very first run in these shoes today, and I absolutely loved how they hugged my midfoot while giving me ample room in the toe box. This is known as ENDOFIT which is a Salomon exclusive technology. It's an internal fit sleeve designed to hug the forefoot and improve feedback and foot wrapping. Along with this the drop is but 6mm, which I'm a big fan of. 16mm in the rear and 10mm in the front. This is not a minimalist shoe but I'm not a minimalist runner.

The Mantra is based on the S-Lab sense that Kilian wore during his 2011 winning run at Western States.

"The Mantra adds only a few essentials to make it friendly for everyday running; a little more cushioning, a little more protection, and a longer OS tendon to return more energy.
Natural motion construction for running has a lower heel drop, supporting a midfoot or forefoot-oriented stike, better enabling muscles to absorb more shock instead of joints and ultimately building greater balance and overall running efficiency."

My debut in the Mantra via STRAVA. A brand new shoe for 2013 and it already owns some of the KOM's on The North Shore:)



GR

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Hibernating 101

After three full weeks away from running I'm chomping at the bit to get back at it again.

Why three full weeks off this early in the season you may ask?

Well basically my season breaks down to HURT which happened on Jan 19th, then UTMF which at 156km is all but 100 miles, on April 26th, and finally UTMB at 168km on August 30th. My goal is to do well at all of these races, to stay healthy throughout the year, and to learn from past mistakes.

After HURT in 2010 I went straight back into training the following weekend as I was riding the high of a successful race. Within the month however I got sick, and I stayed sick for the better part of four weeks. When I recovered from that flu I hit it hard in preparation for the 2010 Miwok 100km on May 1st. I was unknowingly well on my way to my first ever DNF and a forced month off of training as I was suffering from over training symptoms and iron levels that were border line anemic.

Tracking back further than this, while trying to establish a pattern here, in 2007 after my adventure racing team returned to Canada from a successful expedition race in Baja, Mexico, where we'd slept just 90 minutes in 72 hours before snagging an unofficial 2nd place overall (a much longer story as to the unofficial part). I was also riding a high from that experience and I got back to serious training within days. Three weeks later and I was so sick that I ended up with bronchitis which seriously compromised the following two months of training and impacted my entire summer.

As I sit here closing in on the end of my forced three weeks of downtime I am indeed fighting a minor head cold, though minor being the main word here. Had I not scheduled in this downtime I would surely have ended up decently sick for a month or more. I can't afford to lose time to illness this year, just as I can't afford to lose time to injury. Dare I say that I might just be learning from past experiences here.

Following HURT my body surprised me in the fact that it was definitely the best I've ever felt post 100 mile run, heck I didn't even lose any toenails this time, which I was almost looking forward to:) I very easily could have gone about training within six to seven days and though I know better I could have successfully raced the Orcas Island 50km race on Feb 2nd, where I decided to volunteer and drink beer instead. 

Jamshid showing off the greatest ping pong table ever made

The view from atop Mt. Constitution

Starters shot

In the 19 days since my 100 I believe I've run a half a dozen times, and 50% of those have been with my run clinic that I help coach at NSA on Tuesday nights, which is to say I didn't have a say in the matter:) My longest run has been all of five miles and my total mileage is probably 30 miles...actually it's less than 30 miles, wow. All that to say, I ain't kidding when I write that I've effectively shut it down for the better part of a month.

I am confident I've made the right decision though, and for a few reasons, predominantly because I'm pretty fired up to get back to training again. As of Monday Feb 11th there will be exactly 75 days until my next 100 miler, the UTMF in Japan. I'll likely start off with a 50 mile week to ease back into things and follow that up with 60 and then 75-85 mile weeks depending on how things progress. All in all I feel great right now and am somewhat impressed with myself in the fact that I put a plan to paper, in terms of scheduling in this rest period, and I've actually stuck to it without issue. 

It's time to get back to work again though, and I couldn't be more excited about the path that lays ahead. It's time to start dreaming about racing in Japan!!

GR

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Guest Speaker - VIMFF Sunday Feb 10th

This Sunday February 10th I'll be a featured speaker at the Vancouver International Mountain Film Festival's "Trail Running Show"

Gary Robbins: Fueled By Cheese – Trail Running in the Alps

VIMFF Trail Running Show
Sunday, February 10, 7:30 pm (doors 6:30 pm)
Centennial Theatre MAP
Buy Tickets Here - www.VIMFF.org

The Ultra Trail Du Mont Blanc (UTMB) is a 168km lap around the 4800 meter Mont Blanc, the highest summit in the Alps. Along the course runners have to overcome more than 9600 meters of elevation gain and loss while travelling through three countries to beat a 46 hour cutoff. With 2300 runners from 60 different countries, the UTMB is often referred to as the default world 100-mile running championships. It has continually attracted the best runners on the planet since its inception in 2003.
In August of 2012, North Vancouver ultramarathon runner Gary Robbins went to Chamonix, France to compete in the UTMB.  In his 20-minute presentation, Gary will share his ups and downs and detail why he feels that the loop around the Mont Blanc massif is a journey that every fit and adventurous soul needs to add to their bucket list.

Tickets are still available and are $19 in advance and $21 at the door, however, consider yourself warned that last year's trail running evening did sell out in advance of the night.

It would be great to see you out if you happen to be in town. Check out the full line up of films on the evening. It's sure to be a fun one!

GR



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HURT Follow Along + Current Course Conditions

You can follow along on the live webcast on Sat as of 6am Hawaii time (two hours behind PST). Umm, I'm using a tablet app to post this and I can't seem to link specifically to the webcast, here's the address that you may have to copy and past to get it to go: http://www.ultralive.net/hurt100/webcast.php

In terms of how I feel and where I'm at, all in all I think it's hard to arrive at a January 100 miler in better health and fitness than I currently find myself. Hopefully that means something come race day.

I got out on the course for about an hour today and it seems to be drying out quickly. Recent first hand reports had the course in rather rough shape after quite a wet late Dec and early Jan. During today's run it was certainly slick in sections, and it would run much more challenging than the last few years however, as has been mentioned to me by a few locals now, with any wind and no rain in the next 31 hours we could in fact find it to be in prime condition come 6am Saturday. Either way, whatever is presented to us, I'm incredibly excited and thankful to be able to step back onto the HURT course one more time. I'll actually have to run right past the spot where I last broke my foot, ten times throughout the race, and I am 100% certain that I'l recognize exactly where it all went down. It's been quite a journey these last few years and as I sit here tonight, blogging when I should be sleeping, it is with anxious excitement to get back out onto what truly are some of my favorite trails in the world.

As you follow along here's a reference point as to how I ran the race back in 2010. I'll be straight and say that I'm hoping to run as close to this as possible, maybe even a wee bit faster if conditions and my legs allow for it. It looks to be one of the more competitive fields they've seen here at HURT, yet another reason to get excited about race day!

Alright, here's a few pictures if they'll post, then off to catch up on some zzzzz

Jan 16th, 2010

Lap 1: 3h40m
Lap 2: 3h42m
Lap 3: 4h04m
Lap 4: 4h15m
Lap 5: 4h31m
-------------
20h12m

Sections

1) Start to Paradise / Manoa
1h22
1h22
1h28
1h34
1h42

2) Paradise / Manoa to Nuuanu
59m
1h01m
1h10m
1h11m
1h15m

3) Nuuanu to Nature Center
1h19m
1h19m
1h26m
1h30m
1h34m

Wish me luck,
GR









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The Numbers Don Lie V2.0

Back in Sept I posted a blog called "The Numbers Don't Lie". It ended up being more of a self justification as to why I hadn't done better at UTMB, and throughout 2012 in general. I seemed to find resolve in reminding myself of just how little I was able to run in the nearly full year that I was sidelined.

Through further reflection however I realized that I was also making some race day nutritional gaffes along the way. I've since addressed these via the handful of races I've run since Sept. Primarily this involved not consuming enough electrolytes during my races. Yes I've heard of Tim Noakes, yes I've read his electrolyte theory, yes he's much smarter than me, and no his theory does not work for me in particular.

After returning from UTMB in early September I was carrying a bit of a hip/glute med injury around with me that pretty much shut down my running for the better part of three weeks. I was however able to hike, and since the fall in the Pacific Northwest is usually the best time of the year we enjoyed plenty of stunningly beautiful treks. Such as this:


and this:


By October, and thanks to Moveo, I was finally back to running again and I've been on a bit of a constant progression since then. In fact this December goes down as the single biggest running month of my entire life, and by a decent margin. Factor in that we had some of the earliest low level snow that I've ever experienced in my nine years on the coast, and a decent chunk of the running was completed on microspikes and/or snowshoes.

As I sit here tapering for the HURT 100 miler in just two weeks time it is with an air of confidence that I simply have not possessed in three full years, since exactly this time in 2010. There are of course absolutely no guarantees with racing, especially 100 milers, but I've put in the work and I'm ready to wear my result come race day. 

By the numbers. I ran over 1000 miles / 1635 km between October 1st and Jan 1st.

I managed to eclipse 3000 miles for the year, with a very late push. 

After the first five months I had covered less than 1000 miles as I was strategically worked my way back from injury.

In December (well technically from Dec 2nd till Jan 1st) I managed over 450 miles / 730kms. Included in this were two 50km races. At my first, the Deception Pass 50km on Dec 8th, I managed my first ultra victory in nearly three years. I ran under four hours in setting the new course record, during a 92 mile week. I was very happy with that. 
Photo Credit Glenn Tachiyama
To close out 2012 I knocked down 300km / 185m of running in just nine days time. From Christmas Eve until and including New Year's Day. 

I ran the NYD Fat Ass 50k, a 'fun run' that always seems to draw a pretty fast crowd near the front. Again I was very happy with my run as I shaved the better part of thirteen minutes off my best time at this event with a 3h47m06s effort to snag 3rd place. 

In 2012 I was only allowed to run 10k on NYD. In 2011 I 'ran' 10k on my crutches. In 2010, leading up to HURT Hawaii, I ran 3h59m55s after knocking down 300km in ten days. I really like where I'm at right now. I haven't felt this strong in, well...ever.
Photo Credit Mike Palichuk
The numbers don't lie and hopefully this means what I think it means come race day on Jan 19th.

2012 as a whole

Running 
x 320 individual runs, not running specific days, of which I have no real idea
4835 kms / 3005 miles
661 hours
168,000 meters / 551,000 feet

Biking 
x 68
1650 kms / 1025 miles
78 hours
25,000 meters / 115,000 feet

Running by month

Dec - x 31 / 730 kms / 80 hours / 24,000 meters - feeling fitter than I ever have before
Nov - x 27 / 490k / 68h / 19,000m - feeling like finally back to peak fitness
Oct - x 24 / 415k / 64h / 17,000m - getting back to good again
Sept - x 31 / 300k / 68h / 12,000m - hip injury forced mostly hiking
Aug - x 23 / 461k / 76h / 21,000m - utmb
July - x 24 / 261k / 52h / 10,000m - sick + back to back dnf's
June - x 34 / 650k / 73h / 22,000m - one of my best ever mileage months
May - x 27 / 376k / 48h / 15,000m - allowed to start back on mountainous terrain
Apr - x 25 / 363k / 36h / 10,000m - still following strict mileage limits
Mar - x 30 / 361k / 45h / 9000m - building consistency
Feb - x 23 / 265k / 33h / 6000m - slow controlled build
Jan - x 21 / 163k / 18h / 3000m - fresh off of injuries

GR

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BCMC Descent FKT - 15m52s

It's rare that I have a run where I celebrate it like I've just won The Stanley Cup. Today was one of those very special days.



With perfect conditions on the local BCMC trail, which is listed as a 3.3km / 2 mile trail that loses 853 meters / 2800 feet over an average grade of 25-35%, I leaned into it and held on (stayed upright) all the way to the bottom in less than sixteen minutes.

Just last week I ran a 19m29s descent in which the conditions were a bit more complex, and I commented afterwards that I thought I could break nineteen minutes. That was my goal today. That was all I expected to see when I clicked the lap counter once I'd reached the gate at the bottom. Seeing a time of 15m52s sent me into a flurry of leaping around like an idiot.

Now this run will certainly have to be noted as a snow assisted descent, though you still have to cover the terrain underfoot. By perfect conditions I mean that there is a decent snow pack over the top portions of the route so you can really stride out over what is normally very technical terrain. The mid portion however is a bit of a slushy slip and slide and my downhill ski experience certainly contributed to keeping me upright as I slid as much as I ran through this section.

The bottom was a mix of snow, ice and then the normal rocks and roots. I managed to rip my microspikes off my feet in about six seconds flat and refused to pause my watch for any reason as I didn't want to compromise the GPS file.

I pretty much turned myself inside out on this run. I made but two missteps in the snow which cost me a few seconds and had just two hikers who refused to relinquish the trail and forced me into the knee deep snow on the sides of the trail. All in all people were incredibly accommodating, and I attempted to give them as much heads up as possible with friendly "hellos" as I approached. The run really couldn't have gone any better. My only regret is that I wasn't wearing my GoPro for the whole thing:)

What really makes this an extra special run is that I've been training my tail off in preparation for my first 100 miler in two and a half years, that being the HURT Hawaii on Jan 19th. With 115 miles / 190km in the last six days I don't get much more tired than I've been as of late, but thankfully the body has stayed strong and my mind is simply being strung along for the ride right now.

Enough blogging, it's time to convince my mind that it wants to go for yet another run already.
GR

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The Bee's Knees

It's been over a year and a half since I met Leon Lutz at a running conference in Utah. I was impressed by his dedication to his beard, he was impressed by my dedication to my running. We hit it off and shared a few drinks over the course of the weekend.

Leon asked if I'd mind doing an interview regarding my injury and recovery process following my initial broken foot, and I happily obliged. Neither of us could have ever guessed it would take the better part of 18 months to finally piece this together, but then again neither of us could have dreamt that I was in fact nowhere near the end of my recovery process when we first met. Au contraire, I wasn't even at the midway point since the second broken foot had yet to actually occur.

I have to admit that I get a touch emotional as I read Leon's take on my story. I believe he's done a great job in really summarizing what the last few years have truly been like for me. It's not been easy. It's not been without its constant self doubt and frustration. I think the reason Leon nailed this one, outside of his writing skillset, is in essence because he kind of lived it along with me. Leon became personally invested in my running successes and failures after we'd befriended each other and agreed to conduct an interview on the premise that I was already fully recovered from a jones fracture (I still can't even type that word without a tinge of anxiety hitting me).

As we leaned toward making that initial interview a reality everything went sideways again. I never would have believed that a full recovery could take nearly as long as it did, and Leon didn't even broach the subject again until he knew that I felt it was finally behind me. Eighteen months along and I find it was actually worth the wait, because although one's story is ever evolving, we hope and believe that this lengthy chapter has finally been put to rest.

Leon's blog is titled "This Bee's Knees" and here's the link to his interview. I hope you enjoy it.

GR

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How To Go From 3rd To 19th In A Few Quick Steps - Mountain Masochist Race Report

This was my third time lining up for the Mountain Masochist Trail Run 50 miler with my last run being in a time of seven hours flat for 3rd overall in 2009.

The last time I lined for for a 50 mile race at all was 18 months ago during my short recluse from crutches. I was really excited for this one for after being sidelined for so long it was one of the few races I could use to really gauge where my fitness was. In the end hurricane Sandy removed any chance of fast times though as the upper portions of the course were blanketed in a decent amount of snow. I figured this could only play to my favor though, being Canadian and since we live in igloos up here.

This was the 30th rendition of the Mountain Masochist and it also involved a few course changes. The first six or seven miles used to be on the relatively flat paved Blue Ridge Parkway, now there was but a few miles of paved surface and a bit more climbing on trails.

I found myself inadvertently leading the race through the first trail section and then settled into a group of seven runners who included Eric Grossman, Brian Rusiecki, Chris Reed, Frank Gonzalez, Brian Schmidt, Ty Draney and David Hryuniak (a 2h32m marathoner attempting his first 50)

I was happy to follow the leaders but given the first hour was by headlamp and my Princeton Tec Apex was casting shadows over other runners legs as the brightest light, I got pushed back to the front. Eric Grossman joked,

"Is that some kind of crazy Canadian light you're wearing there?"

I think someone else piped in with,

"Yeah what is that a metric light?"

We clicked off the miles with occasional banter. Having run the race twice before I was surprised that our lead group was so large.

As we hit the first climb people laid into it. I'm a decent climber but my bread and butter is my descending so I slowly slipped back in the pack. I quickly found myself in 6th, from 1st and it always amazes me at how much this can affect your perception of how you're running. I immediately attempted to stifle my inner voice which was freaking out

"DROPPED! What are we five miles into this thing? You're dnf'ing for sure today"

I just kept reminding myself that the placings weren't accurate until after the equivalent descents. Sure enough as we crested and I let my legs roll out I found myself back in the lead within a mile.

A longer climb ensued and I found myself in 7th

"D-N-F. You're not a runner anymore. It's been too long and you haven't had a good race since getting back at this. You can't keep pushing like this and make it to the finish line today."

"We'll see what happens on the next descent!" Says positive me to negative me.

We topped out at an aid station where half the group stopped to grab fluids. My one handheld still had enough to get me to the next aid so I rounded the corner behind two others. It was singletrack and a bit rough and once I hopped back into the lead I was actually able to open up a decent gap. I figured it best to capitalize on this since I knew I'd be yo-yo'ing with guys in this fashion throughout the day.

Confirming my fondest memories of Masochist the sun rose, right on cue, as we were on a gravel road that allowed for relatively open views. Though a brisk wind pervaded and some cloud cover lingered, it was a beautiful morning.

"What are ya gonna do now that the suns up headlamp boy!?" Grossman jokes.

The pack had closed the gap and went about putting some distance into me on the long strung out gravel road climb.

The following descent was steeper and rockier and I managed to get myself up into second, just behind Eric. An obvious pattern was unfolding and it wasn't until about fifteen miles in that our pack started to thin. I was shocked to see that Brian Rusiecki was no longer with us as I considered him the pre-race favorite given the year he's having. 

We eventually settled into groups with Eric leading and Hryuniak off his wing, third and forth paired off together as did sixth and seventh. I was in no mans land without a dance partner. No one spoke fluent Canadian though so I wasn't completely surprised.

At about twenty four miles in Rusiecki comes storming up out of nowhere,

"Man they were hot outta the gates weren't they"

"Yeah I was surprised by how many people stuck with the lead group"

and with that he was gone. I knew then and there that he was going to win. It wasn't even a question in my mind. It was almost the same spot where Geoff Roes pulled away from me in 09 to smash the CR. Geoff had apparently just warmed up that year while I was running to my capacity.

My good buddy Hays Poole and his wife Kathy and son Will who reside a few hours away in Raleigh NC had driven up to crew for me. It was Hays's third time doing as much yet the first time his wife and son could join. The long story short is that we met through NHL hockey as his Carolina Hurricanes defeated my Edmonton Oilers in seven games to win Stanley's Mug. This is relevant information because we're die hard fans. I came into the twenty six mile 'half way point' and while looking for Hays, Kathy and Will in the crowd I spotted an Edmonton Oilers shirt screaming at me like a beacon. Quality move, for not only did it allow for a flawless transition but it gave me something to laugh about for the next hour.

Right after the half way point you get into the largest climbs of the day. In my previous runs I had predominantly power hiked these areas I wanted to alter that to predominantly running them this year. My goal in 2009 was sub seven hour race and i missed by twenty nine seconds. I locked into a rhythm and started doing what I had not in these past races. This combined with the fact that I felt really good while doing so was showing me that I was outperforming my previous best run on the course. This is what I came for. This was the test I wanted and even though we all knew the course would run slower with the snow I was at least confirming to myself that my training has been paying off and I'm close to, if not finally back to where I was before my injuries derailed me. 

I picked up fifth within a few miles and then snagged fourth as we headed into 'The Loop' at mile thirty three. The Loop for me has been one of my favorite sections of the race. It's five miles long, all on singletrack and with a decent level of technicality to it. It's the closest section of MMTR that feels familiar to my home terrain. As I grabbed fourth heading into The Loop Horty tells me that third is only three minutes ahead and the leaders are fifteen minutes up. Immediately we get into the snow and Clarke's pre-race proclamation of

"It's like two different courses out there" in regards to the front half vs the back half is showing itself to be as literal as he intended it to be.

I went to work with the knowledge that from there to the finish is predominantly downhill. I liked where I was and had told myself throughout the day that I simply had to be within striking distance by this point in the race. The first half works a bit against my strengths while the back half aligns with them perfectly. 

I powered through the snow anticipating doing The Loop as in previous years. I follow the flagging through the snow and eventually see Brian and Eric running together and towards me,

"Waaa. What's goin on?!"

"Out and back"

Oh right I think to myself, I remember reading about the out and back section this year. I mark the spot where I crossed paths with the leaders and take a time check. A few seconds later I spot Frank a switchback ahead of me and as I close the gap we reach the top nearly in unison. There's an orienteering punch that you clip your bib with to show you've gone up. I was distracted by the views for a second and actually said to myself

"No you're racing, you can't hang out here and fully appreciate this"

"But, but, but...I hate racing, you suck" Again these are the internal conversations I have with myself when I run.

Hats off to Clarke though, the view from that perch was beyond anything the original course ever presented. It was the highlight of the entire race course for me.

The snow obviously became deeper as we climbed and near this high point it was shin deep in sections. Given that only the four of us runners had been through we were in essence breaking trail (Clarke and crew had been through so it wasn't 100% breaking trail)

I laid into the descent and having plenty of experience in the snow Frank graciously stepped aside and cheered me on. I time checked where I'd seen the leaders and was pleased to know that I had gained two minutes on them. I had flirting visions of maybe closing in on one of them by the final three to four mile long descent that takes you into the final mile of the race.

I flew through the snow and was buoyed mentally by the fact that I knew I'd at least crack top three unless something completely unforeseen arose.

"You're going the wrong way!"
"No I'm not, it's and out and back!"

"You're going the wrong way!"
"No I'm not, it's and out and back!"

"You're going the wrong way!"
"No I'm not, it's and out and back!"

x10

Couple that with my own recognition of where I was by thinking

"Its weird we're not doing the full loop this year. I wonder if there was just too much snow on that side?"

"You're going the wrong way!"
"No I'm not, it's and out and back!"

I had this exchange so many times that shortly before arriving back at the aid station (which is in fact the same aid station you hit after the loop) I wanted to say to Horty and Clarke,

'Can you please tell people it's an out and back this year. No one seems to understand this' (yes I'm a complete moron)

Instead I just look for my crew as I'm in full on race mode and feeding off of the slim hopes of catching 2nd.

"Hays! Hays! Hays?"

Clarke and Horty look like they're staring at a ghost as the approach me,

"What are you doing?'

"I'm looking for my crew. Hays!"

"No what are you doing here?"

"What?"

"You're supposed to come in from over there" As Horty points to the exit from the loop about a hundred feet away.

"No it's an out and back" I say, still not clicking into anything around me. Then it hits me. Then my eyes open as my racing goggles are ripped from my face, as the horse blinders are lifted I see twenty volunteers all stating at me with remorse. That look of "oh no" "I feel terrible for him right now" is just emanating off of everyone.

My brain snaps back into reality and I'm overwhelmed by the flood of emotions coursing through me. In my head,

"Are you f#@king kidding me! I did what!!? Don't speak Gary. Count to something. I don't want to f#@king count. Walk. Walk away and compose yourself dammit."

Out loud to Clarke,
"I'm just. I'm just gonna go over this way for a bit."

I walked around the corner and sat down in a pile of snow in front of a truck that put me out of sight. I slumped my head into my hands and started processing what had just occurred. Clarke found me a few minutes later.

"I'm sorry man. How ya doin?"

Both of us knowing it wasn't his fault of course.

"I'm alright"

"What are ya thinkin?"

The serious thought of being a poopy pants and not closing it out never crossed my mind. I just needed a few minutes to basically tell myself that a result on the day, whether 3rd or 30th, wasn't going to change how I ran, how I felt, how happy I was with what I had done up until that point. Yeah it sucked that I was no longer in the race, but there were exactly zero reasons not to finish. Couple that with the fact that I was staying with JB Basham who'd done a 112 mile version of the Hardrock hundred miler back in July and I really didn't even have a choice in the matter.

Five minutes further along and I started cooling off in the breeze and realized if I didn't get moving that I might end up with an actual reason not to continue. I said thanks to all the aid station crew and walked back out on course. Having absolutely nothing left to fight for I ambled my way along letting my body temperature determine when I'd actually start running again. I sauntered for a mile before the wind on my body coupled with the snow at my feet had cooled me to the point of needing to generate my own body heat.

A few miles in and I stopped at the intersection where I'd gone wrong. I distinctly remembered my thought process as I ran through the first time, which only strengthen my resolve in my ignorance.

There was a ton of flagging there and while running out it really stood out as being heavily marked. My eyes instinctively followed the majority the flagging towards the right and I never even noticed the additional flagging to the left that would guide us back around the loop. My thought while running through the first time,

"There's a ton of flagging here, they must really want to ensure we don't go left by mistake"

After I digested all this I proceeded to close out the final twelve miles of the course. I alternated between running walking and chatting along the way. Given that I've never been able to chat up the aid station workers while racing MMTR in the past two runs I spent a few minutes at each of the remaining four stations joking around with everyone. When I spotted watermelon at an aid station it necessitated a lengthier stop to help lighten their eventual pack down load later in the day. A runner I had passed came into the station while I was owning the watermelon and I looked at him with a piece hanging out of my mouth and deadpanned 

"Don't f@#king touch the watermelon"

Thankfully he got my sense of humor.

I ended up finishing with what my Garmin showed as fifty six miles in 8h55m for 19th place. Top Twenty! 

Brian won in 7h30 which many believe would equate to a low 6h50'ish time without snow and Eric was second in 7h45m. Local rockstar Frank Gonzales snagged third in a time 8h07m. Outside of my folly I had a fantastic weekend in Virginia.

Thanks as always to Clarke and his amazing team of volunteers. David Horton, for nothing more than his comment to me post race,

"That was impressive what ya did out there today. STUPID, but impressive that you stuck with it."

Hays, Kathy, Will, best crew ever!

Hilary and Jonathan Basham for adopting a Canadian stray for the weekend and then allowing their friends to endlessly mock me for the rest of the evening over our post race drinks.

Gear

Hammer Seat Saver (best running lube I've found)

I'll be back...(I'd return again no matter what the outcome)

GR

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Carkeek 12hr - The Custom 5hr Version

I ran the Carkeek 12hr today in Carkeek Park, Seattle. Race Directors Brock Gavery and Sam Thompson have been organizing the fun run for six years now and all proceeds go to charity. Couple that with it being a Halloween run where plenty of people show up in costume and it's one fun day out on the trails.

It's a looping course and at just 1.93 miles it might not sound like much but checkout their website and know that their claim to it being one of or indeed the hardest 12hr out there is legit.

Each loop has 430 feet of climbing and descent, and on this day in particular weather was a slight factor as it was rainy, windy and freezing to start in the dark and though the rains eventually subsided the trail became slightly more slick with each passing loop.

I never thought I'd draw this comparison but it really does run like a mini HURT course, though it certainly lacks the level of technicality that HURT has become famous for. The similarity starts with the fact that it's a looping course and continues with the fact that there are pretty much three climbs over the 1.93 miles, and of course the first is the longest, exactly like HURT. In fact if you were to complete a hundred miles on the Carkeek course you'd end up with 22,278 feet of climbing and descent, which is pretty damn close to the 25,000 that HURT presents.

The 12hr starts at 6am. We were late getting outta Tacoma and ended up arriving at 6:03am, which of course meant everyone but the RD's were gone, and even they were still setting up camp.

Given that we were in our Halloween costumes and not 100% ready to run anyways we were quickly sucked into the fire to help sustain our falling body temperatures. After a good thirty minutes and watching the lead crew come through I realized that if I didn't get my ass in gear that the nasty weather was gonna win out and I'd be ridden with guilt at cowering to our standard fall precipitation.

At 6:45am I headed out with the intention of simply trying to warm up sufficiently enough so that I could kill another mug of coffee by the campfire pit after one loop before actually getting on with my run shortly thereafter. Of course once actually running everything starts to make sense again, the body heats, the rain seems like a compliment rather than a hindrance to your day and the mind settles into a relaxed state that makes you wonder how you ever could have considered not running because of a few measly rain drops.

With one lap down I knew stopping would be a terrible idea and I found my groove and started to roll. Roxy was along with me and of course in costume herself. It wasn't going so well for either of us and after numerous stops to address her outfit I ended up stripping it off and carrying it along (she ran the rest completely naked).

After lap two I changed out myself and will point out for sake of accuracy later in the post that I in fact paused my watch for the few minutes it took me to switch outfits. Carkeek doesn't keep times, just laps, and I had a time goal in mind as a test of where I'm truly at right now.

After lap three I passed off Roxy to Linda as she was also running and typically Roxy prefers Linda's pace on long runs.

Lap four and I was on it, I felt good. I was on top of my calories, my electrolytes, and my fluids. I decided I would in fact shoot for my pre-race goal of the equivalent of a sub five hour 50km run. Due to the looping nature though it broke down to attempting to run 17 laps or 32.81 miles or 52.8km as a 16 loop run would only equal 49.7km. Blah blah blah

Over the next 13 loops I was really happy with my consistency. There were obvious highs and lows but a few other things I really wanted to test out on the day were my mental game, and my ability to really fight for something I had set out to achieve on the day. This race toughness has been lacking for me lately. I've fought hard to reach numerous finish lines this year but most of those were made more complex by my mind being months ahead of my fitness levels. I never set out to just finish the CSP115 in March, but that's what it ended up being. I never set out to finish 53rd at UTMB in early Sept, but that's all I had in me. Obviously Carkeek is a fairly low key event and for me I desired nothing more, for if I blew up at least I'd know where I was at right now. Heading into Mountain Masochist 50 miler in Virginia next weekend and then finally returning to HURT Hawaii again in Jan, I was really setting out to hopefully confirm what I'd been sensing as of late. This is the best I've felt since pre-crutches, since August 2010.
(Managed one slip during the race. Never suffered from road rash in a trail race before)
The highs were so beautiful. I was forced into a reminiscing phase that lasted hours. The repetitiveness of the terrain and the certainty that an aid station was always less than a few miles away allowed the mind to wander while the body did it's job.

One year ago at Carkeek I very tentatively walked two loops, a mere 6km, and it was a victorious day. I'd been out of a walking boot but a few weeks and off of crutches just over five weeks. The doctor advised that it was potentially doable but to stop at the sign of any pain. Every step was a struggle and yet I refused to stop because the only thing that scared me more than potentially breaking my foot a third time was having the inability to walk six bloody kilometers.

It was January before I was allowed to run ten kilometers. I have spent far too much time this year staring off into the distance at where I want to be with my running and racing, longing to simply match where I was in 2010. I've forced my body to do things it wasn't conditioned for and then been frustrated by my lack of ability to achieve my racing goals. I've never been completely fair with myself throughout this process and I've never properly celebrated what really boils down to some of my best race results when the entire journey is put into perspective. I had completely lost perspective on this, and thankfully today it hit me full force...of course the fact that today was the first time in this lengthy journey that I felt like I had glimpses of my previous running levels certainly helped the positive mindset and awareness along.

2012 has been one of the best years of my life and it's been capped off by asking the love of my life to marry me while we were in France AND she actually said yes!
I have nothing to complain about and I know this. Today was still an extra special day though as although I just missed out on my sub five hour 17 loop goal, running 5h01m24s, I was well over 50km by five hours as I closed out the 52.8k version of my own personal race today.

Splits
18.49
18.41
18.03
18.30
16.42
16.40
17.16
17.23
17.12
17.30
17.02
17.23
17.13
18.59 (Roxy left Linda and caught up to me. I had to hold her up:-) )
18.08
17.57
17.58

Gear

GR

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The Numbers Don't Lie

(Everyone in this picture ran significantly more mileage than me in the previous two years)
This isn't my UTMB race report as much as a general overview of the numbers I've come across in the last few days while playing with my Garmin files.

The numbers don't lie because the numbers are training mileage. The numbers are how hard you've worked to get to where you are. The numbers are often predictive of race day results, successes or failures.

I didn't like the numbers of my last few years, and additionally last few months of training while heading into UTMB, so I did the only rational thing I could think of and I completely ignored them.

In fact I inadvertently stumbled across the numbers below while searching for six week stats around my departure for France. I had never looked at or appreciated just how consistent my training was in 2009 which lead to my highly successful 2010 season of running. Since then it's just been a mess due to injury. In the one and a half year span from Sept 2010 through Jan of this year, I ran a total of just over 1000km.

I had ONE really good month of training this year. In June I ran 650km, which for me was the highest mileage I'd ever attained, but the climbing was only average at 25,000 meters. In July I caught a shitty head cold that lingered for four full weeks. In August I directed my first ever 50 mile trail race, The Squamish 50

I had envisioned the final six weeks before departing for France on August 15th to be littered with laps of my local 3,000ft climb up and down Grouse Mountain. In the end I couldn't bare to even look at how little I'd been able to run. It has only been since returning to Canada that I've actually brought myself to do this. I honestly feared that a reality check into how little I'd accomplished in the pivotal final six week training stretch might have completely flattened any false sense of confidence I'd possessed while heading to France. Even I was startled to see that in those six full weeks I'd run less than 375km with less than 20,000m of climbing, in what should have been the toughest 42 day stretch I'd faced in years.

So what am I even getting at here? Post UTMB I said this via FB: 

Of all the ways I could chose to dissect my race I care for only one, it was a resounding success.

UTMB, even in its shortened version, was still nearly 110km long with over 18,000ft of climbing and descent. Mix that with a run almost entirely by headlamp (7pm start) where we had rain, slush, snow, and leg thrashing descents, and all in all it was really a beast of a course. I battled as hard as I could and truly left it all out there. That was all I had to give, every ounce, and I'm incredibly proud to know that I could not have demanded more from my body on race day.

Just one year ago I longed for this race while hobbling around on what felt like an eternal broken foot, and today, less than a year removed from those sticks, I simply could not be happier to call myself an official finisher the Ultra Trail Du Mont-Blanc!!

I believed almost everything I was saying. I still somehow expected more out of my body, even though I gave every drop I could towards my race. It's only in referencing the below training numbers that I have finally come to terms with my UTMB. I couldn't have asked for more, in fact I think I managed to out stretch my training numbers and come up with a race day performance that rivals some of my best runs. Most importantly though, I DID NOT GET INJURED, I had a blast, and I'm fully ready to hopefully set into a solid twelve months of running and training...UTMB 2013 of course, is less than 11.5 months away...



2009 
3,915km (would be over 4,000km with Jan stats)

Jan - Didn't Own Garmin Yet
Feb - 380km - 35,000m
Mar - 310k - 25,000m
Apr - 430k - 36,000m
May - 455k - 46,000m
June - 200k - 16,000 / (Western States blow up, walk to 49th place finish)
July - 270k - 30,000
Aug - 365k - 30,000
Sept - 375k - 27,000m
Oct - 300k - 21,000m
Nov - 260k - 20,000m
Dec - 570k - 35,000m

2010
2,590km

Jan - 310k - 15,000m / (1st CR HURT Hawaii)
Feb - 320k - 8,500m
Mar - 320k - 8,500m
Apr - 450k - 13,000m
May - 135k - 9,400m / (time off after over training symptoms)
June - 355k - 13,000m / (6th Western States)
July - 200k - 8,500m / (more rest from over training symptoms)
Aug - 375k - 10,000m / (FKT on 215km ECT and 80km WCT)

Sept - 20k - 300m / (decided on a month off)
Oct - 105k - 4,500m / (had been back at it less than a week when I broke my foot)
Nov - 0
Dec - 0

2011
858km

Jan - 0
Feb -0
Mar - 165k - 3,200m
Apr - 430k - 12,600m
May - 220k - 8,500m / (15 days, another broken foot)
June - 0
July - 0
Aug - 0
Sept - 0
Oct - 0
Nov - 10k - 35m
Dec - 33k -783m

2012
2,900km

Jan - 163k - 3,000m

Feb - 265k - 6,000m
Mar - 361k - 9,000m
Apr - 363k - 10,000m
May - 376k - 15,000m
June - 650k - 22,000m
July - 261k - 10,000m
Aug - 461k - 21,000m / (53rd at altered version of UTMB)

GR

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