Mission Possible, Amica Seattle Marathon - Take 2

The Amica Seattle Marathon is well known for being a hilly (climbing over 1000 feet), often cold and rainy (being the last weekend of November on the west coast), with diverse scenery (runners spend a good portion of the marathon on a highway and even run through a long I-90 highway tunnel and bridge (this year with black ice to boot!!), then meandering along the ocean, and finishing in the local Seattle (hilly) hood).  

It is a cruel marathon in that the big hills are in the last 6 miles, with one epic (but short) climb that starts out very steep then just levels up but keeps going.  I have done Boston Marathon, and heartbreak hill has nothing on the timing of that doozy.  But the energy of the volunteers (with hilarious signs)...

...along with a really well run race and huge race expo, keeps people coming back, including myself. This was my second time racing this marathon (this time I trained with much more direction).

The night before I sent the following email to the 34 athletes that I currently coach at UBC.  Being accountable to more than just yourself, is a huge belief of mine (which is part in parcel of this blog)

Hi team!
Sorry I could not be there today at the team christmas party to celebrate an awesome fall season behind us with a ton of potential moving into our spring season and beyond!  I am in Seattle this weekend running another marathon tomorrow at 8:15 am.
You all inspire me on a daily basis with your teamwork, work ethic and personal goals.  As you have noticed, I always ask you about what your goals are before your erg tests so you are accountable to more than just yourself to your personal goals.
For that same reason, my goal is to run under 3:35:00 tomorrow.
If you wish here is how to track my progress live, my bib# is 1482.  https://register.chronotrack.com/event/tracking/eventID/18056  
Have fun tonight and see you next week!
Cheers,
Sheryl

I also published this on "pre-race gitters", which outlines my pre-race prep, and also kept me accountable to my goals.

When I was found myself deep in a hurt locker after going too fast (~ 30 seconds per mile faster for the first 10km than my goal pace) resulting in a huge cramp in my diaphragm; with 30km+ to go, I remembered that my athletes were watching (and whomever else) and owned up to my goal.  I focused on staying loose (advice from a fellow runner Natasha E), and doing everything possible to get rid of my cramp (pressing on the spot while exhaling deeply through my stomach), while ensure I replenished with electrolyte drink.  

Eventually, after about 3 unhappy km the cramp subsided and from that point forward I eased myself into an achievable rhythm sitting on a very consistent 8:00 mile pace (the pace at which I had trained).  I also received a text stating the my boyfriend had crossed the finish line of his first half marathon!! This fuelled me with happy chills and kept me in a positive and inspired headspace.  

I recall saying to myself "just get to the 35km mark and the rest will fall in place" and that I did.  The hills hit, but they did not hit me.  I got up a and over and reset, with a big exhale, after each one and I was able to really effortlessly push the downhills without cramping.  

I beat my goal by ~ 2 minutes running a 3:33:04 which is a new personal best for me.  
My Garmin data

I am feeling better than ever after a marathon after following a good recovery regime (see my new blog post and soon to be website for details on that).

Happy trails!!

Baker Lake 50k - don't stop, do smell the roses

Our capability to adapt to challenge continually amazes me. 

The sport of ultramarathon; running 50km+ distances over challenging, mountainous terrain, scaling 1000’s to 10,000’s of feet of elevation with hundreds of other people, may just sound like a sport for the crazy folk...

Yes, there may be some degree of legitimacy with the crazy, but my personal enticement with the sport of ultramarathon is the process of searching for that human limit and then witnessing the remarkable ability of the human body and mind to cope, adapt and surpass that very limit.  This applies to so much more than just the sport, it relates to life... 

It is like meditation in movement… finding peace in the battle between the body and mind as pain and fatigue set in.  I have learned to cope by finding the rhythm of my breath and the lightness of the gait while dodging and bouncing over roots and rocks and scaling stunningly beautiful mountain terrain.  Fueling my body with gratitude for the surroundings and fueling my breath with fresh crisp mountain air, I love the feeling of my heart pumping so vigorously up to my ears that I feel so alive. 

It is not all fun and games  - it is certain that adversity will strike in this sport.  Thus far I have raced anywhere from 5 ½ to 11 hours 50km to 80km with 4000ft - 10,000 ft of elevation gain.  I have fallen, had shooting sciatic pains from a slipped disc, ran through huge bleeding blisters, bruised toenails falling off, muscle cramping so bad that even just walking feels awkward.  My gait has turned from light bambi-like prance to and elephant stomp - the effort to keep moving forward has felt like that bad dream where you try to run but you cannot. I have cried, I have stopped and sat in the middle of nowhere, even worse, due to injuries I have even stopped a race.  What I have learned is that mistakes made more than once are a decision.  The body will cope, if not today, it will adapt in time with work.  

Gratitude for the beauty of the process is by far the finest fuel for the long run.  As we all know, that goes for many things in life, not just running.  Running is just a great way to practice.

This is the only way I can explain what happened last weekend at the Baker Lake 50km ultra marathon.  After Boston Marathon in the spring, I spent May-July with little to no running with an ugly broken pinkie toe (silly klutz move and then I actually re-broke one month into healing). 

Surprisingly, I actually enjoyed the break from running, this was the first time I really took a long physical break in decades (minus my bike accident 10 years ago).  I kept pseudo-fit without a car and commuting a small distance to and from work by bike.  When I got back onto all 10 toes, after 2 months completely off running and most activity, the first few runs were pretty rough -  I felt like I started entirely from scratch - but very surprisingly, I got it back quite quick, making smart decisions (initially). 

A little over one month ago I came back to BC, and was simply so happy to run in the mountains again.  Gratitude, good company, and muscle memory fueled three long runs a 34km, 36km and 47km on consecutive weekends (that completely breaks most rules of training with a massive increase in training load but after the first, second, and even third run I felt more than fine, I felt alive)….  I couldn’t understand how I felt so good, since I really had little recent running under my belt, 

I can only equate this with a little bit of muscle memory from the past 4 years of training and a whole lot of gratitude.

Baker Lake 50km last weekend was one of those epic days.  My body and mind were at complete peace, running on a spectacular trail along Baker Lake.  The volcano glistened beside us under perfect blue skies on a crisp fall morning.  I even took the 20 seconds to stop and take this picture....how could I not??!! 

With a ridiculous smile on my face, my heart happily raced, averaging 165 beats per minute for 5 hours and 44 minutes.  Most of which time I focused on my footing with plenty of wet, mossy bridges, fallen leaves and roots and rocks over an undulating mountain terrain.  I placed 2^nd in my age group and 5^th women in the race, which for me was a solid achievement.
https://ultrasignup.com/m_results_participant.aspx?fname=Sheryl&lname=Preston

Not every run will be like that, but if I can continue to appreciate the process this much, perhaps that is possible.  My goal in the future to have the confidence in my body to actually race the entire distance....

I am now back to searching for that same meditation in motion on the pavement - next stop – Seattle Marathon November 29th with my personal goal of racing under 3 hours and 30 minutes.  

Happy trails!!

Boston Marathon and Beyond

Just looked into my blog and realize it has been 8 months since a blog update...

Deception Pass 50km in December....Long and short, that was an absolutely amazing day - the training paid off and for the first time ever I was able to actually race the majority of a 50km trail race (even though I turned back and added 2km to get help for an injured co-runner get help).  Still mid-pack but working my way up, and enjoying the moments.

http://ultrasignup.com/results_participant.aspx?fname=Sheryl&lname=Preston

Boston Marathon in April: the next milestone...

A milestone it was!!  An absolutely unbelievable race and I was very proud to be a part of the beautiful crowd and 30,000+ athletes.

All in all, Boston Marathon - SO MUCH MORE than one can ever imagine.  Though, the weather was much to be desired with 60km head wind gusts, sideways rain with near zero celsius temperatures; this did not phase me in the slightest. 26.2 Miles straight of huge crowds cheering (even though it was absolutely horrendous weather....).  The energy of the relentless crowd and co-runners infused energy by osmosis.  When in doubt I just high-fived a few smiling kids and immediately my pace was right back on track!!   No real doubt on the day.  That in my mind is a success regardless....I even-paced for the first 40 km but unfortunately spent every penny before the last 2.2km, both legs were in full fledged cramp and only mini-jump-steps were possible (sad but true, so unlike me!!).  I was on pace for a <3:35 but ended up 3:38....  Unfortunately no sub 3:30 Boston for me this year (maybe next???!!)

http://www.athlinks.com/athletes/179198444

The funny part: 4 days later, I stubbed my right pinky toe (and broke right in half - I will say the x-ray is quite ugly).

5 weeks later with a recent x-ray the toe is still a full break, but I can now wear shoes again, and feels fine-ish to me so (Dr. approved) running will begin soon.  I enjoyed the much needed rest (I don't think I have done that in about 17 years).

To start off with a bang I just agreed today to running in a relay in the Muskoka 70.3 half Ironman next month!!  (of course with consideration that I will be DOG SLOW).

Phew....I'm back!!  (Though I was getting used to the lazy version of Sheryl....)

Failure lessons meet success

My new Mantra:

SET YOURSELF UP FOR SUCCESS

 

I know, what a concept!?? I know, its very simple, but something I have overlooked over the past 3 years.

For some time I have treated my new-found sport of running as simply a fun, social past-time, never really setting any goals or expectations...I would sign up for any and every race I could and I ran as many miles as I could because I absolutely love trail running.  However, with the lack of structure and adequate rest and recovery from these long distance races failure began to happen. With 2 DNF's in 8 months due to a lingering back injury that got out of control I began to experience the defeat of failure.  All because,
I simply did not want to take sport seriously again after years and years of being a full time athlete who took her sport perhaps too seriously for her own good. 

I say this to my athletes all the time now: failure is not a bad thing as long as you can learn lessons from your failures, and apply those lessons so as not repeat the failure.  

So I sat down, scratched my forehead and came to the brilliant realization (duh) that I absolutely DO need to treat my body, my races, and my training with respect and I CAN indeed set myself some realistic goals and strategies to achieve those, even with little desire to compete in sport seriously anymore.  

My first step...goal-setting

I set myself some goals and researched key workouts to achieve them.  Now I share them with you for two reasons:
1) because I know myself well, if I actually state them, then I am accountable to you..and I will do what I can to achieve them.  
2) I hope you learn from my failures and the process inspires you to set yourself some goals and path to success as well

My goals!

1) To run <40 minute at a 10km within the year I turn 40, I am now 39 and 4 days young!

2) To run <1:35 at a 1/2 marathon

3)  To run <3:30 at the Boston Marathon April 20, 2015, for which I qualified last year.

4) To run < 5:30 at a 50km ultra.

These are most of my past results so I think my goals are hopefully doable...

http://ultrasignup.com/results_participant.aspx?fname=Sheryl&lname=Preston

https://www.athlinks.com/athletes/179198444/Profile

2nd step...addressing my weaknesses

My Christmas present to myself, 4 sessions with a local running coach (Dave Cressman of Distance Runwear) to assess my goals and my gait which I will start in a few weeks after I recover from this past weekend. 

3rd step...execution!

This past weekend I ran the Victoria Marathon. I was physically very unprepared for a personal best, but I approached it with a race-plan I new would work for me, and I even tapered!

I knew I had not trained beyond the 30km distance since May (I signed up for this race before my back injury)...so I simply "raced" the first half at a pace I knew from my training I could hold and beyond then I just kept moving forward while enjoying the beautiful moments of an awesome race.  I felt absolutely fantastic, was so happy I had very little back issues, and actually had to hold myself back in the first half, went through the half way point at 1:42 which is still a decently fast clip for me.  

I had so much fun embracing my fitness for about 28kms the rest involved a fast-ish marathon wobble on two cramped quads.  But thanks to my awesome boyfriend who supported me for the entire last 1/2 of the race, and 42.2 kms of awesome volunteers and roads covered in people cheering, I kept smiling through my self-induced suffering.  I still pulled off a 3:38:30 with a fly-and-die race plan.  This was a success in my mind, and a 2016 Boston Qualifying time to boot, just in case I want to do it again next year.
 
http://track.rtrt.me/e/RDT-VICMARATHON-2014#b=RY7AX8ME&v=ptrack
 
Cheers to taking steps towards success!

Respect and preparedness

re·spect

noun: respect 

1.

a feeling of deep admiration for someone or something elicited by their abilities, qualities, or achievements.

2.

a particular aspect, point, or detail.

 

 

Respect is quite likely the first and foremost trait I have carried on from my upbringing.  Whether it presents in the form of respecting my authority, neighbors, friends, family, athletes, teammates, or the cashier at the store....you name it, "respect" and I are tightly knit unit. 

What I learned this past weekend was my ignorance to respect myself and to respect a the sport of Ultramarathon.

Knowing that I was coming off a relatively serious and personally scary back injury, and thus ill-prepared and filled with trepidation, I stilled followed my ego toward the race I signed up for, ignoring all medical advice.  Me-being-me, was eager to complete yet another adventure fueled by a love for my new sport. 

Ultramarathons are never, ever, to be taken lightly.  In order to run for hours and hours on end on unknown terrain, climbing countless feet, one must be very mentally and physically prepared in so many ways.

This weekend I was mentally prepared but physically not.  I am past the point of competing in these events simply to complete them, I want to embrace my fitness and push my limits as far as I can in beautiful places, but not harm myself in the process. 

I sat at that start line asking myself, "how long will my back hold out?".  That is absolutely no way to start an adventure, especially when you are in it for fun, like I am.   Sure enough, 8.5km and about 2500ft in nerves from my injury started firing up down my right leg and my head took a downward spin. 

I stopped at 5500 ft and only 14km/52 km in.  Pathetic in my mind.

As most of you do, I absolutely hate not completing things, and this is still gnawing away at me that I even tried, knowing that I likely couldn't.

I bow down to those runners who prepared, listened to their body when they should have and completed their goal.  Myself on the other hand, I have learned a good lesson with regard to respect.  Starting a task that you are not prepared for does no one any good.  Respect for yourself and your sport (or job, or family, what-have-you) goes a long, long, long way.

I look forward to my next adventure whatever it may be, but will spend the next while making sure I ingrain my capacity to respect myself and my own body. 

Challenge faces trepediation

trep·i·da·tion

ˌtrepiˈdāSHən/

noun

noun: trepidation

1.

a feeling of fear or agitation about something that may happen

Trepidation fuels my every step as I run towards my next challenge.  This Ultramarathon's beauty absolutely captured me  http://trailstoke.5peaks.com/trailstoke-revy/the-views/.

This is how I have lived my life as long as I can remember, chasing the next challenge ahead.  I prefer the self-inflicted crazy challenges I place before myself....but each and every challenge life has given me has made me even more prepared for the next challenge,  self inflicted or not.

This self-inflicted challenge over these next few days could be a doozy.  Its the inaugural Trailstoke 60k (never ran before) and said to be "one of the toughest Ultramarathons in the world".  I look forward to spending the day challenging myself with like-minded (crazy) folk.  As a "skyrunning" event high in the alpine I have my mandatory bear spray in hand and have reviewed my bear awareness....still shaking with the thoughts. My "plan" is to embrace myself with the beauty in order to forget the pain.

Trepidation comes from the fact that I have been out of commission with a bulging disc in my back (damn that was painful!)...which has cleared up over the last week (fingers crossed it stays this way over 60k).   I little tentative,  I will at least try.

I have set in my head that I have no expectations on finishing.... if my sciatic nerve starts firing I'll just piggy back one of those grizzlies down to the finish line :)

Okay, off with my adventure! 

Sheryl's running tips and tricks

As a rowing coach who runs for fun I think it is time to share some of my tips and tricks that keep my one foot in front of the other on the road and trail.  Though I am not a great runner per-se, I DEFINITELY enjoy the process of running....and my little tricks I have devised over the years have help me a ton, so I hope they help you!

Shoes

Well....I am biased on this one because I worked a specialty running shop in Victoria for 10 years (Frontrunners), but if you have not already, go to a local running shop - NOT the mainstream running room/Sport Check ones - and have someone look at your running (not walking) gait...take their opinion only as an opinion but chances are they will help you to select a good shoe for your foot (in Vancouver I recommend Forerunners or the Run Inn, and Victoria, undoubtedly, Frontrunners http://www.victoria.frontrunners.ca/).

Breath

For those new to running, your breathing pattern is the first and foremost thing that can make or break a run.

• Breathe in two steps and out two steps, simple - obviously unless you are in an all out sprint.  I am no running coach but I know this is the basis of all of my runs.  I also was recently told, if you have a stitch, breath out on the opposite side of the stitch....didn't work for me but maybe someone else.

Technique

Now, we know that this is a larger subject than simply a paragraph but for the purpose of this post, Let us simplify this into one paragraph.

I recommend to think about your body and how to minimize impact and maximize speed forward.  Minimize the amount of time spent on your feet (I think of running on hot coals and minimizing over-striding/healstriking by taking more and quicker steps than you think you should), with good posture (I think about keeping my chin tucked in and tall spine with a relaxed upper body, I check into my posture often whenever running by reflective windows).

Running Buddies

For those long runs there is absolutely no better way to spend countless weekend hours chatting on the trail or road with like-minded people, not.  If you do not know any runners, try joiniong a local club - TRUST ME, do not be intimidated these clubs are always filled with a vast array of running folk at all running paces and there is almost always someone your pace - fast or slow.

Hydration/Nutrition

If you are out for a long run, either bring a your visa and plan the route by a convenience store, or bring it with you.  I underestimated this for so long, but now realize it is so key to keeping on, going on.  As for hydration packs, I recommend the Salomon Advanced Skin S-Lab 5.  This pack is awesome, it is easy to clean, carries 1.5 litres of water (I take the bladder out and throw it in the washing machine); to clean the the bladder I leaev ~ 4 Tablespoons of bleach in 1.5 Litres of water for 10-20 minutes then thoroughly rinse out...works awesome for water bottles as well.

Music

Though I love listening to the sound of my feet hitting the ground, especially on the trail and gravel.  However, music can make a long run not only endurable, but even more pleasurable.  There are some key aspects to listening to music that I have found really help me:

The earphone(s):

• I personally recommend the JVC Ha-FR36 Marshmallow-type earbuds (or similar ones) find them on amazon or at London Drugs for us west-coasters.  Not only do they stay in place but you can switch songs with the touch of a remote control on the earbud wire.  

• I also recommend to CUT ONE WIRE SO AS TO ONLY LISTEN TO ONE EAR.  This is very important especially on trails or while running with road traffic.  You can experience the joy of listening to music while staying safe and respectable to others in the process

• In order to secure the earphones without them falling out, I tuck and loop the earphone under my hat or through my headband.

Chafing:

Lets be honest this can be a huge pain for every runner long distance or not.  Before long runs I literally douse my feet and in-between my toes in "Body Glide" or a similar non-petroleum based product out there this and in and around the seams of my sports bra.  I know a lot of other people have issues with inner thigh chafing, but I usually wear capris to minimize this, so I would do the same on the thighs when wearing shorts. 

The music:

• Obviously you need to like the music you are listening to but I find, especially on the road, the TEMPO of the music is even more important.  I personally have a "long run" playlist with a bit of a slower tempo and a "shorter" or "speed-work" playlist with higher tempo.  Here is a mix of my personal favorites (but I have a ton more so if you want, message me and I am more than happy to share).  

Artist / Song 

Mainstream/Alternative:
Coldplay/Hurst like Heaven
Coldplay/Strawberry Swing
Coldplay & Rihanna/Princess of China
Matchbox Twenty/I Will
311/Amber
Lorde/Love Club

Electronic:
Bustrexx & CoMa/The Business of Sadness
Goldroom/Fifteen
Rameses B/Drift Away
Rameses B/Letting Go (feat. Amelia Rose)
Shockline/Scy
Andreya Triana/Lost Where I Belong
Tycho/Awake
Qbig/Sleepless
Rollz/The Music (Be Strong)
NCT/Frozen In Time (feat. Andreas Ort & Charline)
TwoThirds & BadApple/Sense of Being (feat. Veela)
Jakwob/Blinding (Hybrid Minds Remix)

Singer/Songwriter:
Rosie Thomas/Since you've been around
Howie Day/Collide (Acoustic)

Country:
Hunter Hayes/Wanted
Keith Urban/Thank you

If you actually listen to these songs in iTunes, you will notice there is a large variety, but one regular thing is the tempo/beats per minute are all similar.  These are just a few, I have tons from over the years that have helped to keep my one foot in front of the other.  

On the trail, I personally prefer to listen (in one ear) to a variety of music and tempo not so important since there is rarely continuity in my running tempo due to the terrain.

I hope this helps you in some way to get out there and enjoy your run :)

“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.” – Charles R. Swindoll

Athlete or not, we all question ourselves.

Questioning makes you strong, completion of the task makes you stronger, figuring out the art of how to actually complete your goal makes you strongest.

So after one (+) years of playing with a new sport I have yet again re-realized the beauty of a good of challenge, adventure, and a great way to spend time with like-minded people while pushing myself to my absolute utmost - then figuring out how to complete the crazy goals I set myself...all to satisfy myself only.
 
After my untrained Seattle marathon in December,  I humbly attempted to run the Deception Pass 50km race 2 weeks later....I stopped half way through the 50k as a mature response from the injuries that were festering in my hamstring step by step.  This decision absolutely killed my ego in the moment.  This decision has also proved to keep my body in check in the long run.

A few months later after seeing some amazing therapists Chiro/RMT respectively (Paul Wiggins and Clifford Yip in North Vancouver) in March, I ran the Chuckanut 50k - and bettered my time from last year by an 18 odd minutes.  Satisfied.

My most recent attempt at an Ultra-marathon was 2 days ago is what sparked my Blog entry:

At Sun Mountain 50k this year I unfortunately explored that very deep dark place that so many people have been (whatever realm of life)....4 hours prior to the 50km trail running race, for some reason my body decided to completely evacuate itself as I involuntarily cleansed myself of all my insides.  This is absolutely no ideal way to start an ultra leaving my dehydrated and lacking in energy.

With trepidation, I started the race.  For first 2.5 hours (~25km) all I wanted to do was take my visor off because I thought it would make me less dizzy...but didn't have the energy to do anything but keep one foot in front of the other - and tried very hard to smile at any point in the process...

In that time knowing the human physiology very well, I pounded back 3 electrolyte tablets per hour over 3 hours, about 2 litres of fluid (EFS) and anything my stomach could handle (this was about 200 Kcal of sugar stuff and a honey waffer).  All of a sudden at about 3 hours in I started feeling human again and embraced that for the rest of the run for the beauty of it.

I crossed that finish line with a smile on my face, I was 13 minutes slower than last year but am more proud of myself for working through my own battle and the sheer completion....I was so, so, so very close to throwing in the towel.  Thankfully, I absorbed the energy of the other runners and embraced the bright faces (all of which had their own challenges going on) along the way.

Body is back in check, and am raring and ready for the next challenge (TRAILSTOKE 60k in July!)

This entry is for those who find that deep, dark place, wherever it is in life, there is always a way foreward; just keep your focus on the beauty of life, questioning the moments - completing your tasks and finding your own unique way toward your goals.

Life is short, running makes it seem longer - Seattle Marathon 2013

For anyone who knows me quite well, when the going gets tough I go running.  That being said when the going is not tough, I still go running...

I often sign up for random races especially while I am stuck in some emotional rut or faced with some sort of challenge.  I crave the therapeutic process and outcome of setting my own challenge. I have always said "what doesn't kill you only makes you stronger" so my coping mechanism is to temporarily make life feel even tougher (but usually in some beautiful place)....as a result, in the broad scope everything seems a bit easier in perspective.  

The past eight years I have been experiencing that which I am sure many can relate...watching the ones you love sick and in pain.  First it was my father who passed two summers ago, and now my sister has been battling a very awful disease. Though my family is very tightly knit, I have always been the nomad of the family and have been in and out of the province with my own adventures in life. I wish to no end I could somehow infuse any of my strength into my sister, and into my mom who has been the family rock.  4 surgeries later in a little over a year, and the latest one being very scary, we have our fingers crossed that my sister is on the up.

So back to my own personal therapy.  A couple of weeks ago while I was a bit emotional and reviewing/checking off items on my Bucket List, when my gaze captured..."Boston Marathon".   I cross-referenced my calender with the upcoming marathons and wham-bam, Seattle Marathon December 1st - two weeks away....perfect!!  Without hesitation I paid the big bucks with a last minute entry and set a goal of qualifying for the Boston Marathon (by running at a certified race in <3hrs40mins).  Better late than never right!?

I really did not take the "race" serious and had no taper whatsoever.  Though, once I set a goal there is usually little to get in my way.  My experience with road marathons is the ability to make legs that feel wooden keep on keeping on.  So that I did (I make that sound simple and easy...very untrue).  Boston Marathon 2015 here I come! http://fw.to/QUmR57a 

So through this process of life and the challenges delivered, I will continue to learn about my own forms of coping and will continue to be increasingly thankful for the good times and the loved ones in my life. I will keep on kicking the asphalt and trails because life is short and running makes it seem longer...and I will continue to run through the walls, because all walls have doors if you want to find them.

Lovely way to spend a sunday morning....

A couple weeks ago, a friend of mine, Andrea, recognized that I needed my a personal challenge (my self-induced challenges are how I cope in life)....so tempted me to the Fall Classic 1/2 marathon at UBC.

I could go on, but the long and short of it but....I showed up feeling highly unprepared as most, but happy to embrace the challenge .  Andrea and I have raced this race the past two years, she traditionally runs with me for the first 15-17kms while I push the pace, then when I die, she takes off.  Andrea is the athlete and I am, though very gutsy, the relatively unfit clydesdale in comparison. She has beaten me by within a minute over the past year, the year before in seconds.   Yet again, sad but true - the same thing happened, though she increased the margin!  Ugh.

Andrea thought a 4:45 pace would be good but I said no...no...no...we are running 4:30/km with a goal time of 1:36ish, both of us are PB'ing I said. The gun goes off and  as per the usual got caught up in the race and stupidly started for the first 5kms pacing at 4:12km, Andrea stayed by my side for the first 10km when I got a huge stitch and then just sat in a huge hurt locker with tiny little breaths for the middle kms, I seriously perfected the fly and die, while Andrea just pranced on and away! 

Luckily as Andrea pranced away, Janelle a talented UBC rower that I coach, appeared out of no where and we ran together for the middle kms, she kept my spirits high until..about 2kms to go where I slowed down for fear that I was having a heart attack. Ugh, again.

For 1hr39 mins my average HR was 185 for with 4km to go I saw 200 again and again.....sorry heart, seriously so very, very sorry...bad fly and die (last time the national team experts checked my max hr was 196?!?)

Ok, so silly pity party done, why not sign up for the next challenge. So Seattle Marathon in less than two weeks it is, just signed up yesterday. 

My heart has forgiven me and took me no time to rebound.  I thought no better time than now to try to qualify for the Boston Marathon at best, or have a fun, soggy, cold long run with 3000 like-minded people at worst...Running, for me is positive therapy in so many ways and will continue to be (I'll try to remember this at km 30-42 next weekend : )...

Iriquoia Trail Test 34km

http://www.burlingtonrunners.com/index.cfm?PAGEPATH=Club_Races/Iroquoia_Trail_Test&ID=5710 

I was heading from the Niagara Region into Toronto for the weekend and came across this race on a website and thought: hey...why not?  I had no expectations but thought, well, for $60 I can get a pleasant long run in, a new shirt and be challenged by other runners and the time watch on me to boot!

They call it a trail test with many words of warning about the challenge of the terrain in the pre-race meeting.  I, being a BC native, just chuckled to myself thinking, "right so running on gravel is some sort of test"...I was humbled and pleasantly surprised by the beauty, variety and challenge of the terrain.  They offered a 7km, 18km and 34 km - I wanted the best bang for my buck and did the 34km which was a beautiful 3x11.3km loop in and out of the Bruce Trail, (even with a substantial climb to mix it up in the middle).  I was pleasantly surprised by the race and by how good my legs felt after having done my first 50 miler 3 weeks ago.  3hrs 29mns later I got a good long run in and an opportunity to experience trail runs in Ontario...pretty much the same scene as BC, fun people who love to play on roots and rocks.  I highly recommend this race to anyone who lives in SW Ontario!

White River 50 Mile Endurance Run

July 26, 2012 (one year ago from the day before this race) I lost my 69 year old father to cancer.  The year following has been a year of what I think to be a transfer of energy - to quote Albert Einstein "Energy cannot be created or destroyed, it can only be changed from one form to another."  Since the day my father passed, the man who taught me everything I know about adventure, I have felt so much more energy and desire to live life to the fullest than ever before.  So I decided to dedicate this race to my Dad - thus there was absolutely no chance I was going to stop.

Completely intimidated prior to the race, yes.  Slept no more than 5 hours total in 48 hours the days before, yes.  Bought 4 new $16.00 pairs of socks and "just in case", yes...and two new pairs of trail runners, yes.  Well the worry was worth nothing as I was taken under the wing of awesome race organizers and the best ~380 co-ultra-marathoners for an absolutely amazing 50 mile running adventure.

I had many words of warning that being my first 50 miler to "power walk" the up hills, run the flats/downhills, eat 250 calories per hour, and pour water over my head at the aid stations; that I did.  The first 28 miles I felt phenomenal, I found myself in a group of chatty veteran ultra-marathoners who had stories to share and kept me from my desire to run the uphills.  I eventually broke free from that pack and began my own adventure, loving the hills as I do.  My epic moment of the day was when I looked at my GPS and saw 13 miles and 5600 ft when I thought to myself (in Canadian terms)...20 kms done and "ONLY" 60 kms to go...I gulped and just kept going....that sums up most of the "race", actually.

The first half (28 miles/~50kms) were really quite a blur.  This race is known for its huge elevation change with 17,400 feet of elevation change and a two huge ~4000 ft climbs - so I spent the majority of that first half conquering the big climb, embracing the 4 miles of mind-blowing views as we ran along on the ridge.  Below is the airstrip were the race started.  Pictures do no justice as usual.

The following portion was all about LOVING the 6 mile downhill section.  My boyfriend was there at Buck Creek with crispy bacon (my request!) at the 28 mile aid station.  I started looking forward to that and got in with about 4 other men and we just embraced the downhill for what it is...downhill has not been my strength up until now but that day I just wanted to let potential energy do its work and blasted down looking forward to the bacon!

The second half....DIFFERENT STORY!!!  Wow....So I got the aid station where moments before  my GI tract started turning sour, so the first thing I said to my boyfriend with a big grin is "feeling great, don't need the bacon! :)".  I had a drop bag full of everything from spare shoes, first aid kit, food, contact lenses - you name it.  But the one thing I needed - my electrolyte saturated drink mix....NO WHERE TO BE FOUND.  I have no idea how I wasted so much time looking for it but I was at that aid station for 13 minutes!!!  Brain - not functional clearly.

Regardless I set on my way and the next 2 hours or so I stayed in that exact poor head space - I was obsessed over the fact that my GI tract was starting to defy me, my bladder was full, I had another mountain to climb, and my feet were starting to ache, and that my GPS had decided to lock it's buttons??! so I had no ability to pace, really didn't matter anyway.  So my cure was to get myself another km under my belt and adventure off course and find an outhouse, no care in the world about my time, just wanted that good ol' port-a-potty.

Back on track my next obsession was to find the "perfect" walking stick to conquer the next big climb....thank god for the random runner who ran with me for a while and shouted out to me that I was such an "awesome climber"... (regardless of the lie, thank you to whoever that was because in 2 words got me out of my slumber and I set on my way back in a relatively good head space).  Finally nearing the top of the second big climb the sun was glaring and Glenn Tachiyama was there with his camera, sad to say I did not have the energy to smile or even swing my arms at that point!

The following was 6 miles down a gravel road.  This re-upset my GI tract yet again but thanks again to another veteran runner who was 60 years old (yes 60!) and had ran 50 odd ultras got me down to the "Skookum flats" (6 miles of beautiful "flat-ish" trails).  Once on the flat I realized how blistered my feet were so I made another poor decision to sit on a rock and take a look at my feet - BAD IDEA!!! Thanks to my laughing boyfriend who peered out of the bush and gave me that look like "come on just get those shoes back on and finish strong".  That I did.

My precious cheat sheet a made up the days before - electrolyte tablets included!!

Fun day, so fun.  During the moments, I said there is absolutely no way I am doing this again.  5 days later, legs are recovered, toe blisters are still challenging me but I have already signed up for another race (well its only 34 kms and is in Ontario, but its a start).  So fun!

King's Market 1/2 Marathon - San Juan Island, WA

I have been told that running ultra-marathons, like many sports, is simply about learning to keep your head in check while you suffer in beautiful places.  With that being said, what better way to spend a sunny weekend but gathering up a group of awesome folk renting a huge house on a San Juan Island golf course, cycling, hot-tubbing, billiards, cooking up a storm, drinking some delicious ceasars and wine on the patio and then capping it off with the Kings Market 1/2 marathon. http://sjmarathon.org/. 

Seeing as my current goal is to complete a 50 mile ultra in a little over a month, I figured running a 1/2 marathon on tired legs would be good training.  So, I had a lovely time with intentionally tuckering out my legs as much as I could prior (53km running on the weekend before followed by a standard week of cross-training then 75kms of riding on San Juan the day before) I successfully tuckered out those legs and set up to the start line with two other friends and 200 other folk. 

Looking at times from the last year and well warned about the copious amount of hills, I set a goal of running 7:45-8:00 min/mile to keep good form and push through the hills without regard for any consequences. With my successfully tuckered legs the first half of the race felt absolutely awful, but began to feel great at around the 1/2 way point.  Thanks to my Ski to Sea downhill race a couple of weekends ago, I could really let go on the downhills and my legs did not seem to care much.  As heavy as I often feel now a days I felt really strong and light on the uphills also.

Well, I successfully kept my head in check while I suffered very much in an absolutely beautiful place and crossed the line as the first female overall and 7th overall in a time of 1:43:02.  That was my first win in a running race so I was pretty happy with that and a very well run local race.  On to my big adventure in a little over a month.....oh gees.

http://sjmarathon.org/wp-content/uploads/2011/12/Race-Results-2013_All-races.pdf

Ski to Sea

I now understand very clearly all of the the words of warning about the quad blasting 8 mile 2200 ft downhill run leg of the Ski to Sea.  My choice to do this 6 days after running a 50k ultra-marathon was simply my own typical "wise choice".  Smiles still all around, its all in good fun and I was happy to help out Team Deep Cove Outdoors http://www.deepcoveoutdoors.com who were in desperate need of a runner at the last minute due to a sickness.

All aside, the Bellingham Ski to Sea http://www.skitosea.com/ is a fantastic event.  Beginning at the top of Mt Baker with 8 athletes per each of the 500 teams relay down to the sea (Fairhaven, WA).  It begins with a cross-country ski, then downhill ski, run, road bike, 2 person canoe, mountain bike then finishes with kayak.  Unfortunately, the weather gods decided to ignore us for the day and gave us a steady downpour of lovely west coast rain.  We all just smiled, shrugged our shoulders and thanked god for Gore-Tex.

Knowing I was competing on last year's 3rd place winning team, I was mighty anxious that my lack of preparedness would effect the team and didn't sleep a wink the night before.  I pulled out my road runners, laced them up good and tight, and just aimed to keep my leg turnover quick and my stride smooth.  Seeing as I couldn't really feel my legs because they were wet and frozen I felt quite super for about 6 miles the rest was a quad cramping suffer-fest but I kept my spirits high with "she'll be coming around the mountain" ringing over, and over in my head!  (Too boot I ran my first sub 40 minute 10k on the way down, even though it doesn't really count).  I passed on the timing chip to our biker who had the bluest lips I have ever seen, gulped down my bottle of water, plunged into my warm bag of warm clothes I left with the biker and then laid down, put my legs up a cold cement wall, and watched the world upside down for a while while I tried to get the blood from rushing to my damaged legs.

During the remainder of the 3 hour wait for the remainder of the runners to finish and for our team cars to trickle down the one lane mountain road, myself and the rest of the 500 soggy runners stood in puddles, and did our best to just keep the laugh going. 

So happy to sea my teammate's VW Westifalia, I slopped myself in the backseat as they drove back to Bellingham.  Along the way we received text updates on our ranking and we made it to the finish in Fairhaven just in nick of time to greet our finishing kayaker.  I polished off a couple of IPA's (awesome recovery drink in my world) at the beer garden and then received our award for 3 place in the Women's Competitive Division.

So glam I am, taking no time to smile for the camera too distracted by my jacket zipper.  Soggy but fun day, with the world's best sleep after (and very moisturized skin)!

Sun Mountain 50k

(photo credit to Glenn Tachiyama)

Any race that involves those awe-inspiring stop and smell the roses (wild flowers) moments are good in my books.  The HWY 20 drive up east through the Cascade Range is absolutely beautiful.  The town of Winthrop, Washington is a hidden gem (as was the resort we stayed at "River's Edge Resort"....a definite gem!). This was my third "ultra": my first was the 2012 Kneeknacker, followed by the 2013 Chuckanut 50k, and the upcoming endeavor being the White River 50 mile in July.  My goal was to race in under 6hrs and without injury seeing as Kneeknacker I was in the depths of Iliotibial Band syndrome and Chuckanut I pulled a hamstring the week prior.

I entered this race a month or so ago after Chuckanut 50k.  With a leisurly 10:00am start I approached Sun Mountain 50k with my standard "I-have-no-idea-what-I-am-doing-and-wish-I-took-the-time-to-research-the-course" approach.  Coming from my background of rowing very competitively on the national team, having a race plan memorized down to the every stroke, and with a definite plan saturated with precision - I have swung to the other side of the pendulum and now just love simply being out there moving one foot in front of the other.  Thus far I find my I-have-no-idea approach so very fresh and exhilarating.

Sun Mountain 50K was undoubtedly up to par; we could not have asked for better weather. The sun was warm but the wind was a crisp and cool northwesterly.  The race organizers are awesome...highly organized but very laid back at the same time. It had rained throughout the week but only a few mud puddles were to be hopped.  The majority of the course was a dirt, very non-technical single track with rolling terrain.  The 1200ft first climb was only existent on my heart rate monitor, I could not get my heart rate below 180 for the life of me, then realized after the fact why.

As per the norm, the group around me were full of positivity and strength that somehow osmotically pulled me up the hills and pushed me down (I still right suck at downhills).  The race literally flew by for me (since this was the first time I set my GPS on miles...felt so much shorter!).  My only hitch was the last 1200 ft climb up Patterson (an out and back climb up a steep, highly exposed. mountain-hill where the crew leading and coming back down gave us this look of sympathy while muttering some words of strength).  The race was an expected definite challenge with 5000ft of elevation gain but the "oh-gees" moments are those I live for.  I exceeded my expectations with a time of 5:38:37 and 14the female overall.  To boot, there was the most delicious beer at the finish line!  Definite stars in my books!!

Without injury (well...2 days later I am still using my arms a lot, and downstairs are entertaining - but much better than the last).  I am actually starting to love not being all that good at something and the challenge ahead to get better.  Can't wait for the next....