Fort to Fort Trail Race, 8k: A tired finish to the series!

Taking place just off of Allard Crescent near Ft. Langley, the Fort To Fort trail race is the final event of the Fraser Valley Trail Series for 2014. Last year I took on the 30k event, but coming off of the heels of last week's Pacific Road Runner's First Half half marathon, and still feeling the lingering fatigue in my hamstrings, I decided to run the shorter distance on this beautifully golden and white morning. Golden for the fact that Canada clinched gold in men's ice hockey in the wee hours of the day capping a great Olympics in Sochi; white for the fact that snow covered much of the ground as I woke up. This used to be called the Houston Footrace, but was changed last year as the race organizers wanted to branch out and accommodate a long run in the series.

Aldergrove Mud Run 2014: My best effort this year!

Mike Murphy emailed me race day morning after I sent him a message asking if he would attend the Aldergrove Mud Run. The correspondence went like this:

Josh: Hi Mike. Are you running in Aldergrove tomorrow? I will be. Hope to see you there.

Mike: Morning Josh,

I am going to skip the race this morning. Instead, i'm doing a long run on the DiezVista 50 course.

I know you have another strong run in you, so lay it all out there. Try my little trick of 'promissing' yourself to throw in 6 or 8 surges...no matter how crappy it feels.

Tweet a recap afterwards, so i know how it went once i wrap up.

I listen to Mike. I respect Mike. He knows what he speaks of. So, my race plan was born just before the race: surges, and lots of them. Sort of like intervals within a tempo run. Only intervals while running at race pace.

It took no time get all the way out to Aldergrove Lake this morning. Without Mike or Chris there, I knew that I had a good shot at a high placing based on who had been showing up to this series. But as Mike told me at the last one, you never know who is going to show up at the race. So true for this race.

Campbell Valley Stomp 2014: Raised Expectations

The 16th annual Campbell Valley Stomp went off today, and I had high hopes after my New Year's Day result of 2nd place at the Resolution run. This is my fourth running of this race, after completing it in from 2011-2013. I figured at best, I could run a 3rd place finish, knowing that Mike Murphy and Chris Barth were in the race. Those guys are a different breed of runner from me, but over time, I am closing the gap (note: the gap is still wide). I had no idea who else was going to show up to the party, so 3rd sounded reasonable as a best case scenario.

Resolution Run Race Report, January 1st 2014.

The last few weeks of 2013 had me travelling to Kamloops to take a couple of days after Christmas to ski at Sun Peaks and to partake in some trail running in Kenna Carwright Park. Both activities had snow.Good thing, too.

I decided to sandwich a trail run in between two ski days.

Fort to Fort 30k Trail Race: Building for the bigger events

If a racer targets goal races, A races, and then the lowly B race, then the Fort to Fort 30k Trail Race on February 24, 2013 was a B race on my seasonal plan, and a C race in terms of course marshalling. First off it is a first year event, having changed up from the Houston Footrace 10k of the last number of years presented by Peninsula Runners. Any number of things could go wrong for the organizers, and they did.

Aldergrove Mud Run 2013: Putting together the perfect race

Sunday February 3rd was my third time racing the Aldergrove Mud Run in as many years. The third race in the Fraser Valley Trail Series, this is a beautiful course takes runners through a good portion of Aldergrove Lake park. A number of  short, steep, punchy climbs and twisting fast descents on wide, soft gravel paths weave through the undulating forest of the park, with a few bridges over marshes and creeks. This is a beautiful park. The temperature today said 5 degrees, but once the race was underway, the conditions were perfect--almost warm, no rain or wind to speak of, only overcast.

Campbell Valley Stomp 2013--a New PB. Third Time's a Charm.

My third running of the Campbell Valley Stomp was my first race of 2013. This race comes after my December run streak, and after some specific training on each of my runs so far this month. Hill repeats, tempo runs, and a couple of long runs have definitely helped in bringing some strength and speed to my form, which definitely helped at the race on January 20th.

The course is the same as it has been-- a 5k-ish loop course that rolls over the terrain for the first 3 kms on crushed gravel, then a steep downhill descent into the valley, then 1.5 kms of needle-and-threading the way through the technical rooty, twisty, and icy forest floor until a false flat into the climb up to the parking area.

Sean, Philip, and I set out at 7:30 for the race. We managed to get there around 8:15, the perfect amount of time to run the course in reverse, and then toe the line for the 9am start. The start was good--I managed to scale it back a bit from my normal blow-thyself-up start, and Sean kicked it up a good amount from how he likes to start.

Sugoi Brand Championing--the selection

The news came this afternoon, something I knew about myself already, from the years of loyalty. I have been selected as a Sugoi Brand Champion. Very exciting!!

I have been using and abusing my Sugoi gear in Vancouver for the better part of 12 years, and no matter how much mud, rain, water, sun, snow, road grit, blood, sweat, or anything else I brutalize it with, it just keeps up with me. I can honestly say that I do not think I have ever disposed of any Sugoi product–it is darn near indestructible.

I am proud to officially represent Sugoi at all of my upcoming events in 2012. The last of the Fraser Valley Trail Series, Race #4 is here in the lower mainland/ Aldergrove this coming weekend, and after 3 races, I have steadily improved my placings and finish time over my 2011 results.

Last week was the PRR First Half Half Marathon, where I threw down a 1:27:31–cutting 2 and a half minutes off of my half marathon PB from 2010. The next big event is the 20th anniversary Chuckanut 50km out of Fairhaven, WA. Long training runs upwards of 30, 40, or 50kms lately have become almost a spiritual experience. Perhaps starting at 5:30am helps this, as I am nearly asleep for the first hour of the long run.

This is all the set up for the BMO Vancouver Marathon where I will be shooting for a 3:07:00. I need to be under 3:10:00 to meet the Boston Qualifier. Should I make my time goal, you bet I will make the trip to Boston in 2013. Three months to go before the BMO, I have the distance in my legs, now I just have to get the speed up. 2012 is just getting better and better!!!!

The 2012 Fraser Valley Trail Series--Houston Trail Footrace

The last month I have been through some ups and downs, but right now am currently working on an "up". Injuring myself in the Resolution Run in crescent park on New Year's Day left me hobbled with a sprained ankle, sore achilles tendon, and a huge question mark on my progress. Treating those injuries has been better than good, as I can now get out of bed in the morning and not limp around until the lower leg and foot warm up. it has been so good that 9 days ago, me and my brother in law, Sean, ticked off a 39km run in 3 hours and 45 minutes. Forced rest the week before due to illness left me feeling great, along with an improved bed time of 10 pm.

Which leads into last week. With the #3 race of the trail series on Sunday, my lead up was great--3 runs mid week, a CX ride on Saturday, and a chance to open up the engine on the course that is quite difficult with varied terrain--steep hills, undulations, and flats. I was looking to improve on my time of 45 minutes from last year.

Feeding on homemade ravioli and broiled chicken the night before (thanks Fab and David!), I was more than fueled up for the race. I even popped some Sportlegs and a mocha gel before the race, just to have some more jump and fend off the cramps when I needed it most.

The start of these races is so low key and chilled out, there really is nothing to get too worked up about. Nerves do not play a factor in the FVTS races. It is a great feeling to be able to go and run hard without the butterflies. At the start of the race, I did not start my watch until about 800m into the race. I was running faster than I wanted to, but knowing the course is much of the battle, and I know that the hills would play a factor in drawing some time off of the high speeds I was putting in.

I ran much of the race with Darren Walton, trying to gap him on the downhils. He would catch me on the uphill kickers, and we would even each other out. Mark Rowat, a New West runner registered for the Chuckanut 50, beat me in the last race in Campbell Valley, so on of my goals for this race was to beat him. Those downhills were me friends, as it felt great to open up and go full gas down them, caution be damned.

Darren and I would run the last 3 kms together, until the final straight stretch down to the finish, where I put a dig into him, beating him by 8 seconds and setting a series and personal course best of 42:19, good enough for 7th place--my highest placing yet. Running the last km at a 3:40 pace was comfortable, if not on the edge. Sean followed up 46:05, Mark Rowat at 43:49. Our winner yet again is the awesome Mike Murphy blazing a 36:39. He runs so smooth and so fast. Another great race from Peninsula Runners--well organized, fun, and friendly. Thanks to them!

Up next is the First Half Half Marathon.Things are really coming together for me and my run. The ankle is much better, the fitness is there, and the strength and endurance is all falling in line.  I need to work some magic and hammer out a quick pace to beat my 1 hour 30 personal best. With this weekend's run in the books, I feel that a 1 hour 27 half marathon is doable.

Time to set up a firm goal. An average of 4:14 per km this week for 10 kms, I feel like 4:02 per km is doable, perhaps my highest maximum average at this point in my running life for a half marathon. That would put me in at 1 hour 25 minutes. We will see. One more run to go before a bit of rest and then Sunday.