Older but Wiser ! FROSTY 50 Km

Frosty 50 km was my FIRST 50 K  in 2009.  I've waited 6 years to do it again. For various reasons, I would register, but could not make it.  In 2009  I was in significantly better shape, and was much more serious about my training than I am now. Years later,  I'm a little OLDER , a little HEAVIER, and a little more INJURED ... but WISER !  RESPECT the first climb.

RACE MORNING
The weather was perfect 7 deg C and dry. I was totally relaxed, looking forward to playing on the trails in Manning park.    (vs. 2009- super nervous !)

FROSTY !
And a climb it was ! I went up for a good 2.5-3 hours. Took my TIME because:
a. I 'm just slow
b. My calf cramps if I go too fast at the start - my 'governer'
c. I have RESPECT for the first climb because in 2009, my husband and I rocked it in under 3 hours, but he bonked on the second half.

The road went up forever, thankfully, it went right into a beauty singletrack up into the alpine and out into the exposed mountaintop. I took the time to stop, look back, and take in the views after climbing some odd 4000 feet.

  By the top, I was  dizzy/nauseaus, and couldn't eat due to the altitude at 8000 feet. I lost sight of the markers in the mist  ( that's the other peak you can't see in this pic)  and was feeling a bit lost & confused. So I stopped, got my heart rate down, forced myself to eat and got my head back. Still couldn't see the flagging, but figured, I should probably just go UP ! Scrambling over rocks, I find the flagging again and make it to the top- whew !

 BOMBED back down with a couple of fun girls. I hit the bottom in about 4 hours- a whole HOUR slower than before. BUT I felt GREAT.

SKYLINE !
I caught up to Rick, a guy who just did a 200 mile run FIVE days prior to this race- crazy. He was super strong, powerhiking  the uphill switchbacks. I could not run as fast as he could hike ! Of course the switchbacks went on forever till the next aid station. Then I tackled the infamous skyline hills where no one knows how many there are because we are all delirious by that time. But I had it together- I KNEW there were 4 !

  After finishing the 4th, I was confused to see ANOTHER climb. Hmmm, maybe they don't count the first? I was already second guessing myself when I hit ANOTHER climb ! argh. By this point, my  right hip flexors were spazzing & shut down so I grabbed my leggings to lift my leg on the steep climbs. It worked well.

By the meadow, I caught up to some fellow runners Scott, Liam, and Marc. It was nice to see some familiar faces! Fellow "Buntzen Burners"  .  I enjoyed having  "down time" running  down off Skyline with Marc. So proud that I finished two decents without falling ! and then I hit the FLAT  and freakin' FELL ! really? clothes torn, number flew off, gear from my pack splayed everywhere.  Gathered myself together, joined back up with my friend Marc and ran/ walked our way back through the last flat 7 km.

FINISH ! 6 years later, & only 4 min slower. Marc hamming it up at the end ! apparently I'm annoyingly happy.

What is cooler than finishing a 50 k? finishing it with FRIENDS at the end ! Compared to 2009, where just hubby n' I finished, this time  there was a huge group of friends cheering us in. The ultrarunning community is so supportive!  Oh my, and then there was the 'after party" - that's a whole other story.

 LOVE IT !

KNEE KNACKER 2011

LAST year I had something to PROVE- I wanted to make a 'time'. Mission accomplished !

...but in my efforts to run fast, I was frustrated with the difficult course and was angry for half of the run.

THIS year I had something to PROVE- to HAVE FUN! and actually ENJOY the course.                                               

 GPS of the course-horseshoe bay to deep cove:

KNEE KNACKER 2011 RACE REPORT

To stick to my mission,  I showed up at the start line with NO watch.

As usual, I start cramping up at the start of the run... then after encouraging words from Peter Watson, I wind down, relax, and loosten up. Thanks Peter!

The first 'hill'.

Me= fun !

Dirk= Funner

Sean dude (in yellow) = Funnest ! Great attitude!

THE FIRST HALF (0- 25 km)

Up Black Mountain:

"Yaay, the scree slope, my favorite part" I announce, and subsequently got a lot of groans from the guys behind me.  I cautiously climb the boulders as earlier I dislodged a very large rock that bounced down the switchbackes, picking up speed. People were diving into the bushes to avoid injury. Ooops,...

Hitting the top (and probably a 170 heart rate), the expansive view is magnificent on such a clear day! Got a bit of vertigo there- not good when climbing on a cliff so eyes went back to the ground.

To Cypress and Hollyburn:

SNOW !

I was so worried about the snow reports, I actually had a nightmare that I was lost running in the snow. Why did I worry- the snow offered a new level of FUN !  It took mega focus to watch my foot placement.  I saw a guy shoot one leg down a 'post hole' with the other one still on top of the snow- Ouch. Another poor soul "ran though" a puddle, only to sink in thigh- deep ! So I went around that  'puddle'.

Hats off to the trail maintenance- they really had to dig deep to get to a bridge. We even had to climb a rope to get back up on the several feet of snow. Golden shovel award.

Sipping, sliding, and skiing- omg, the 'skiing ' down the hills in trail shoes was a blast! I must admit, by the time we hit hollyburn chute, after over an hour of running in the snow, the ankles and back were getting pretty fatigued.  It was such a pleasure to finally hit dirt.

THE SECOND HALF(25-50 km)

Cleveland dam to Seymour Demonstration

Pretty much a blur to me.  I just remember going up/down , up/down. Power hiking on the hills, running wherever possible.  I did go off course a couple of times, but quickly re-routed thanks to hollers from other runners.

Amidst the blur of running off the miles, what stood out most on this section was all of the enthusiastic volunteers! Plus there were so many people I have gotten to know from the great trail running community, I felt like I was circled with friends!

Thank you JENNY for keeping me company, and pushing/pulling me (and sharing chips after ) .
Thank you dude in the Stormy shirt (waving in pic above) for the company while you catch me/lose me (and repeat)


Seymour Demonstration to Finish

5 hours in, I got my first sense of woosyness/weakness and started to question if it was ;

        a) my nutrition,

        b)a psychological barrier to cross as I haven't  trained past 5-51/2 hours (racing excluded)

To address (a), I popped a gel, and grabbed a cookie and chips from the aid station as I was craving fatty stuff at this point for some reason. To address (b), well, I just kept running to see what happens-what else can you do.

6 hours in, I got a second wind! I actually started feeling better that I did in the middle of the race .  It actually freaked me out a bit, wondering if I was  losing my mind ! The descent into Deep Cove was a blast- Waaahoooo! flying down roots, steps and rocks. Ripping across the bridges. Weaving in and out of people and dogs like its a videogame. I even ran all the last hills, which was pleasing as last year I could barely run this final section at all.  I owe it all to the great training runs with my friends.

I Cross the finish and see my time: 6:45  !

 

Only 2 mins slower than last year  AND I had FUN !

Considering the hours of snow running, and how great I felt after, it was a good  'pat on the back' for my spring training.

My Stats (for future reference, cuz I'm a freak, like many other trail runners )

Position :  Overall at 1/2 way point:  76th     position at finish  51st/205 . 12/67 women, 4/26 age. 

Pleased, as there were some amazing athletes attending.

                                                                           AAAHHH the post race soak in the OCEAN!

Water: 3.5-4 L

Coke: 3-4 cups

Food:

Carbopro- 2X200 calories=400 cal

Gels- 2                             =200 cal

Fishy crackers (for variety)= 100 cal

2 cookies                          = 100 cal

Handfuls of chipsX2          = 100 cal

Total - 900 on run + 300 breakfast bagel = 1200 Calories (about 170/hour)

Heather
Some pics from the race. $ for purchase went to North Shore Search and Rescue- great idea! Its neat to see the VARIETY  of terrain we got to run through in one day- SNOW, SINGLETRACK& GRAVEL ROAD .

Getting Excited for Next Year!

Three sucessful 50 km 's this year.  Husband almost dies (but lived). Oldest daughter in university, youngest in middle school and competing in figure skating. Its been a busy year.

I took 3 easy weeks hiking/easy runs with my husband.  I enjoyed eating and drinking whatever I want and 'relaxing'.  Not suprisingly so, this has gotten boring quite quickly.

So now what?
Thankfully, I have a great running group. As my husband is out of the loop (for now), I thought I would just do the same old local races . But my friends have better plans! yaay! I am so there!
1. I LOVE the team/ friend/social aspect of runs- so much more fun than running a race alone.
2. I need a new challenge to keep me 'honest' with myself. 

"My Best friend is the one who brings out the best in me" - Henry Ford

So my plans for next year are :  tentatively....

March 19- Chuckanut  50 K
Apr 30- Capitopl peaks 50 mile - my first run exceeding 50Km and a gague for the death race.
May 15 - Tenderfoot Boogie possibly.. 50 mile or 50  km . May be too close to 50 mile above though.
July 31 ish - Canadian Death race- 125 km, ...17000 ft elevation gain . I'm so scaaaared!!!/Excited!!
Sept- Frosty mountain 50 Km. I have a bone to pick with this race. Haven't  ran the whole thing.

Its starting to look like an addiction.  Like, 50 km isn't enough? I'm looking for more to satisfy my running 'fix' !
Heather

Schooled by the Knee Knacker

My first Knee Knacker 50 K  er, 30 miler

8000 ft elevation gain, 50 km.  I can do that.  Done it before. No problemo- or so I thought.
The terrain and the heat were another story.....

It has been called "Canada's  gnarliest 30 miler", and  "one of the 25 toughets races in North America" ,
um yeah!
       Uphills so steep, I had to go on all 4's at times to pull myself up. I have callouses on my hands!
       Huge boulders, I gingerly step over, hoping I don't dislodge one onto my friends below
       2-3 foot high steps at times, not condusive to my short little legs!!

      Roots so gnarly, it was tough to even run on the flats at times . When I did try run thru them, it was a

drunken, ankle-rolling game of hopscotch- staggering, slipping, and toe stubbing away. I can't give a detailed race report cuz I had no idea where I was most of the race! It was actually kinda trippy!

But man, it was BEAUTIFUL!!

Going up Black mountain

View of Bowen Island

     

 I felt pretty chewed up by the time I was spat out of the mountains to the finish line.  

What was most impressive was the organizers and volunteers.  Throughout this difficult course, I felt cared for, cheered on and safe the entire race!

My Day of Firsts:  Perfect for my FIRST Knee Knacker!!!

First bad  FALL  in a race. Slipped on a root and slammed my shin on a rock on the first peak. Of course it had to be the leg with the steel plate- tawang!  It swelled up and jiggled all the way down hollyburn chute- so I took it slow, which probably paid off in the end. Got to Ice it in the snow at mountain top.

First 50K in the HEAT . I have new respect for my friends who ran the Sahara! 

First race without my running friends or husband (sad face) . Cross finish line, go 'yay me', then kinda walk around aimlessly.

First time DRIVING 'in the city'. I spent more time researching/googlemapping the 45 km drive than I did the 50 km run!!! ha ha !!  I'm almost more proud of my drive than my run!

After Race Thoughts:  Mixed Emotions
*Happy to destroy my sub 7 hr goal.
*Disappointed in my slow down the last 7.5 mile stage of the race due to the heat.
*Validated after looking at the results and seeing how many others crashed in the last 1/4 and were actually slower than me.  I was actually 39th fastest finisher in this stage...should I have pushed harder? Still learning.
*Disappointed in my 4th place finish. Damn, KK brings out great  runners!
*Laughing at myself cuz at the end I encouraged a running colleague to giv'er. No worries, cuz she is in a  younger age group than me....NOT.. apparently she turned 40 and took 3rd ! ha ha. I'm happy for her tho.
*Sad cuz  my running friends were not there to hang with after.
*Grateful for the wonderful running community. Everyone is so nice and supportive!

Wow, I wonder how someone feels after a 100Km/miler ??

Some Pics from the KK Site:

Start: run, stop at trail, wait to get in-Bottleneck! 

First hill. Me trying to keep up with the 'big boys'.  I look so little! This pic cracks me up!!

Hollyburn and Cleveland dam (1/2 way). Its getting warmer... shirt rolled up, gut hanging out-but I don't care at this point. By the end, the shirt is off! Glad I planned for respectable gear underneath. 

Ahhh, some things are worth stopping for!!

The FINSH LINE!!

My Stats- for future referencel

Goal- Sub 7 hrs -the longest 50K  I will run (due to the technicality)

Time-  6:43:37  Yaaaay!

Splits: Stg 1- 1:50 (all up) Stg2-1:27 (post injury slowdown)  Stg3- 1:36 (feelin' great) Stg4- 1:48(damn hot)

Place: 4th in age  / 10th woman overall / 45th out of 206 overall.  

Pleased with the race, but see lots of room for improvement... after a rest of course!

Heather