Deception Pass 50k: Lessons in staying on my feet.

Although I wrote this long ago, life has gotten in the way of posting it. Here is a look back at my post from December 2014. 

Tackling my 6th ultra marathon can be summed up in about three ideas:

• Deception Pass is a brilliant place to run trails, and Rainshadow Running does a bang-up job of putting on a running event

• I crashed about as hard as I ever have while running, and buggered up my bad shoulder real bad like.

• This event wasn't raced as much as it was experienced and enjoyed, if you can ever enjoy suffering in an ultra.

I was super jacked to run Whidby Island on new trails. Those trails did not disappoint. Deception Pass was absolutely stunning.

Running the Chuckanut Mountains: A lesson learned over a year later

From the Ridge looking to the north east. A long way down.

In 2013 I took part in the Knee Knacker, a race I said was "THE HARDEST RACE".

On Tuesday, I think I may have figured our why I made that run so hard on myself, let alone how hard the course was on me. My brother-in-law Sean and I made our way down to Larabee State Park to do a 21k run in the Chuckanuts, with the focus on running up Rock Trail and along the Ridge Trail.

2014 Goodlife Fitness Victoria Marathon

One year ago, I posted a PB at the Victoria marathon, cracking the 3:10 BQ threshold for my age category, and thus, earning a qualifier to the 2015 B.A.A Boston Marathon. Just last month, I was accepted into the marathon and will be travelling in April. However, the two pronged goal last year was not achieved: earn a qualifier, and run the marathon in under 3 hours.

I had another chance this thanksgiving to do just that--go quicker than I have ever over 42.2kms. The Victoria Marathon was my 7 marathon since 2011. So far, I have raced Vancouver 4 times, Kamloops once, and with this one, Victoria, twice. Of them all, Victoria is a challenging, undulating course, rolling along the seaside. It doesn't grind a running down like Vancouver, and is not flat (read:boring) like the Kamloops course. Victoria is my most favorite course of the three that I have done.

2014 BMO Vancouver Marathon Race Report

It has taken me a while to process this race, let alone finish this post and RR....

I am humbled.

For all my training, discipline, early morning training sessions, training races, ambitions, and sacrifices, I am humbled.

The 2014 iteration of the BMO Vancouver Marathon is the same course that has been since 2012. Three years of running the same course. And although my fitness is better than 3 years ago (stronger), my mental stubbornness more acutely refined (tougher), my speed improved (quicker), my experience more...er...deeper(!?) (wiser), this marathon punched my ticket. 

Again.

In fact, no matter my hopes for a strong finish, consistent pace, and conserving my energy, I was again struck on this very taxing, very difficult course with giving up my time goals when the writing was on the wall. Just after I hit "the wall".

March (and February) Training Recap: Racing and Fatigue, Recovery, and More Racing!

March started off like a lion, and went out like a lamb. My training at the beginning of the month was bonkers, as I hit out for 184 in the first two weeks of the month.

But then a little thing called spring break happened. I had high hopes to run 2 hours a day, and nail down two solid weeks of training. Like all good plans, that one took a dump, and I ended up drinking more beer than the first two months combined, running in Kelowna with little motivation, raced and rested instead.

On a side note, I attended a talk at the New Balance North Delta store. The speaker was this guy:

Yep, Rob Watson showed up to talk about his Boston Marathon experience from 2013. He finished the race in 2:15, running 11th across the line. But even better is the face that he lead the race through 16 miles. He was pretty open to any questions: nutrition both on the run and for race prep, training miles and hours, sleep patterns, telling stories about nearly crapping himself in that Arizona Rock N Roll Half (Sorry for asking about that one man!). A pretty informative night with a pretty amazing runner. 

Listening to him speak about Boston, I have pretty much made up my mind that I will be going,  confirmed my appearance for next year at the big show. I don't know how many more chances I might have in life to qualify, and it is something I would like to be a part of. 

Me and Rob at the New Balance North Delta Concept Store

March finished up with a week in Kelowna running on Knox Mountain, and a Dirty Feet Race in Kamloops. Some pretty good times were had trail running in late March.

Way back in February:

February was a month of fast, tired running, fewer kilometers, and a bunch of races--the focal point being the First Half Half Marathon and a sub 1:20 finish. That did not happen due to a bit of illness, lack of recovery and all around not treating myself the best in preparation for the half marathon.

I did manage to run a solid Aldergrove Mud Run 8k for second place, just off of Ryan Hayden's win, and close out the month hurting at the Fort to Fort 8k, running slower than at the beginning of the month. I take all this in stride, and in the past two weeks, I have taken some downtime off of running hard, and hit it back up again with a solid 5 days at the beginning of March.

The next few weeks I see as being crucial for more volume and to get my speeds up during my distance runs. With 4 weeks before the Vancouver Marathon, cranking up in the next two to build on the last 3 will help with the strength I need to reach my goals.

April is already in full swing, the sun is out longer, and I just want to get out on the trails any chance I get!

February Beer Tally: 24
Races: 3
Running KMs: 198

March Beer Tally: 57 (Ugh!)
Races: 1
Running: 268 kms

YTD totals:
Beers: 109
Races: 6
Total Kilometers running: 732

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.

25th Annual First Half Half Marathon Race Report

After a month of XC trail racing, the big test went down on Valentine's weekend: Pacific Road Runner's First Half Half Marathon. My first running in this race was 10 years ago. From the 16th annual to the 25th annual, much has changed for me, but little has changed with this event. Once again, the organisation, the post race food, the course, the scenery, all of is is top notch. The race remains a flat, fast course that brings out Vancouver's best runners in February.

Over those ten years, I have transformed myself into somewhat of a runner--my times on this course have gotten faster, expectations have gotten higher, and my love for a race that once was one of the most scenic races showcasing some of the best Vancouver has to offer has become something that resembles strictly business. The goal of PB'ing every time at the First Half has become the annual objective. See my report from 2012.

January Training Recap: A couple of solid races!

January totals are setting me up for the First Half.

A pretty good month of running with a couple of bike rides thrown in there for good measure. I am pleased with the numbers, and the specific types of workout session that took place.

All told, running took up the bulk of type of exercise for the month. 267 kms run is not bad, but the quality of the runs were what made this a good month. A couple of course P.R.s and high finish placings in the Fraser Valley Trail Series on January 1 at the Resolution Run, and at the Campbell Valley Stomp, some Yasso workouts, and some longer runs made this a productive month. Right now I am feeling pretty good about the intensity I put into my autumn races. It seems to be paying dividends.

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.

SFU and HEAL M.Ed.

HEAL SFU Graduate Studies

As of September 2013, I have started to complete at Masters of Education at Simon Fraser University. This means some of my running and biking exploits will have to be put on hold while I attempt to do some higher learning.

This page will follow my journey through the SFU M.Ed HEAL program, related to assignments and allow to connect with other HEAL M.Ed candidates. I will continue to write both blogs, only Watershed Athlete Heal will be a blog that discusses issues related to health and activity with an academic spin. This will give the audience of Watershed Athlete a glimpse into my academic life and focus.

Check out my academic work at Watershedheal.blogspot.com

Meet Your Maker 50mi 2013: My first DNF.

There is nothing sad about not finishing a race. Nor shameful. In fact, when knowing that one is underprepared to race, the DNF can be a godsend.

The 2013 Meet Your Maker 50 mile ultramarathon went off this year with twice as many competitors, over 300, topping the inaugural year's count of just over 140. I was one of the solo competitors who signed up almost a year ago with dreams of finishing the ultra for a second time. After this year's Knee Knacker and the feelings that I had in my body in the following weeks, we set out a plan to deal with the MYM50 ultra, undertrained.

Meet Your Maker 50mi Race Preview: The 2013 plan.

Frisby Ridge, Revelstoke: A lot of climbing.....

After a solid couple of weeks of vacation in the interior (Kamloops and Osoyoos), I absolutely feel underprepared for the 2013 Meet Your Maker 50 mile ultra. In a bit of haste, my brother in law signed us up last year as soon as registration opened: he wanted to finish the race that he could not, due to some serious blisters; I was down with conquering this ultra for a second time, this time with more preparation. *My race report from last year is here.

My 2013 MYM 50 training began last December, and was going great even up until the Knee Knacker, albeit was a bit stunted due to a love affair with my road bike in May and June....and July and August.

Axel Merckx Penticton Gran Fondo Report

Penticton from the Naramata Bench. Photo: Robert de Rot

MY GOOD LORD!! Penticton is absolutely BEAUTIFUL! I do not know why I have not spent more time there. The 2013 Axel Merckx Gran Fondo on July 7th, 2013 had to be one of the greatest organized events in one of the most beautiful settings in North America. Oh, and the ride? That was also spectacular: challenging, fast, and very, very fun!

Recovery...

Last weekend was amazing. 75kms over three days, not a tonne of distance for 3 days, but all runs were specific workouts. Throw in the 30km race, and it was a taxing 3 days. What more could a person ask for?
Over this week I have come up with an answer-- maybe a day or two between the Saturday hills at SFU and the Sunday race. The weekend was great. The week? Rough. People who do not run think that runners destroy their knees, but the reality is that a runner's quads are what get trashed.

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.

Influencing my children: The battle for all parents

My first run after the First Half Half Marathon was less than stellar, so I decided to take a couplle of days off of the run to get healthy. Instead, I rode my bike and ran with my kids.

Running with kids was like pulling teeth to get them out the door, but once we were in the forest, all three of them loved it. We ran for 5k on Saturday and 6k on Sunday. At each km, we take a walk break. For the boys, they love to run over the dirt jumps, bound over logs, and run uphill as fast as they can. I tell them to pace themselves, but when it comes to running downhill, they take off like bullets. They are 5 years old.

Reflections and ramblings on the First Half Half Marathon

A few days after my half marathon PB, I am already dreaming of the next few races. Preparing for those races is necessary, and my prep began the very next day when I treated myself to a massage. This seemed to help loosen up some of the leg stiffness and pre-empt any DOMS. I am trying to move away from a dependancy on ibuprofin, and eating natural, unprocessd foods to help with any inflamation or pain. I do like my plain greek yogurt, so that one has to stay.

But all the preparation for the upcoming events can and does hit a speed bump, as it did Wednesday morning. I was starting out on my early recovery run with my brother Sean, when 300 feet from my front door--DOING! My anterior left IT/quad went on me. It seized right up.

First Half Half Marathon: Another PB!!

I tackled the Pacific Road Runner's First Half Half Marathon on February 10th, 2013. This is one of the most scenic and beautiful road courses I have ever done: a flat, fast course on the seawall around Stanley Park, starting and finishing at the Yaletown Roundhouse. This race usually is blessed with a beautiful day of February weather, and today was no exception.

I think that the reason this race is so good is that it is a Variety Charity fundraiser. This year the Pacific Road Runners donate 40% of the registration fees to Variety, which amounted to $50,000! The other 60% goes to putting on one of the best races going, bar none. That goodwill is evident in the volunteers and in the race organization.

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.

A Paradigm Shift: Nutritional Choices

After a lackluster cyclocross season and virtually no motivation to get on my bike after it was over, I decided to throw down a lukewarm New Years Resolution. Lukewarm for the fact that all resolutions get broken, and changing things up wholesale can come back to bite oneself as we will lose interest and revert back to our our old ways.

What better than to change up my diet nutritional choices* for 2013? Or at least for a few days of it at the beginning...

(*I hate the term "diet". Diets are meant to end so that a person can go back to eating what they normally ate once they are finished with their diet, and blow themselves back up so that they have to diet again. Such a dumb word.)

What I have been doing over the last 36 years has benefited my taste-buds. However, each year I have slowly added a bit more weight to my body. At this stage in my life, I feel like my metabolism is going to begin to slow down, and my weight any day now will begin to head north. I fear that at the current rate of consuming a high carbohydrate food, I do not want to let my health slip out of control. I do not want to continue to keep on competing at a high level and taxing my body with maximum efforts in races, yet my body is not burning the proper clean fuels to run efficiently--working in the most efficient way it can.