Coming Out of Hiding – Cap Crusher 12k 2019 Race Recap

It’s a live blog post!

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I am reviving my blog because I love reading other race recaps when I’m preparing for a race, and I couldn’t find many recent posts for the Coast Mountain Trail Series’ Cap Crusher. I think they used to have an 8k course and there are a few blog posts about that, but there’s virtually nothing on the 12k course that I ran this year (2019). There is also a 24k course, which is the 12k distance doubled (you run it one direction the first time out, then in reverse the second time). Hopefully, this post will help people running the course in 2020 and beyond.

This was a triumphant race for me no matter what, because it was my first race post-partum. I ran 5 races while pregnant, but I hadn’t run a race NOT pregnant since November 2017, so it’s been awhile. Here’s the Cole’s notes of my post-pregnancy running routine:

  • I had a c-section so things were slow moving for the first little while. My first run was about 2k at Week 7 or 8 post-partum – I can’t even remember exactly when it was – and it was HARD.
  • There are a lot of physical changes that happens during pregnancy and when you have a baby. I am lucky because I seem to have skipped pelvic floor issues (which can make running tricky, to say the least), but it did feel like my core was a bowl of Jell-o for awhile.
  • I followed the same training plan that I did when I ran last year’s Loop the Lake 21k, but only out to the ~13k week. I started training around the end of January.
  • Training was NOT EASY. The reality is that it is just hard to get out right now. I have to work around Cedric’s work, my work, and the baby’s napping and feeding. Running in the trails takes a long time, so I could only run on trails once or twice a week (I always ran my longest run of the week on the trails), then I would do mostly roads with a few dreadful treadmill runs when the only time I could squeeze a run in was at 9PM. (Note to self: treadmill run after lasagna dinner is a bad idea). I tried to incorporate hills on the road runs whenever possible.
  • In addition to running, I have been doing baby + mom fitness classes once a week at Storm Fitness here in Squamish, taught by Carrie from Pinnacle Fitness. I’ve been doing this since my baby was about 12 weeks, and I cannot say enough good things about the classes. They focus a lot on building a strong core and it is nice to meet like-minded women in an environment where I don’t have to worry if my baby gets fussy, needs to eat, etc.

Okay, now on to the race itself.

I have volunteered at quite a few Coast Mountain Trail Series races, but I have never actually run in one! From my experience volunteering, I know that they are extremely well-managed and that courses are well-marked. The Cap Crusher was no exception. The website is pro and a glance at the course map told me everything I need to know: the course is loopy, the end is hilly, and there are plenty of ups and downs throughout the course.

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I am extremely unfamiliar with running the North Shore trails. I ran a trail race called “My First Trail Race” in the Lower Seymour area in 2010 (I had to go back in my emails to see where this race was/when it was – it wasn’t just my first trail race, but my first trail run altogether), and then I ran the MEC Trail Series in West Van a couple of years ago. That’s it for North Shore trails for me. I’d never set foot in the Capilano Canyon/Cleveland Dam trails until today.

The trails reminded me a lot of the ones I ran in the MEC trail race. I did not find it terribly technical, at least compared to a lot of the trails in the Squamish area. There were a few finicky areas that required careful footwork (especially as the legs started to tire), but overall they weren’t too bad. I would compare it to maybe Jack’s Trail or Debeck’s Trail here in Squamish (both of which I ran a lot while training for this race, which was helpful).

However, non-technical doesn’t necessarily mean easy!

Let me rewind to the race day details. The trails in Squamish and the North Shore have been super icy and nasty due to the atypical long winter we’ve had out here. When I checked the race weather a week or so out, it looked like it was going to be wet and rainy. An early week pre-race email suggested bringing spikes. Yikes.

However, as the old saying goes, March comes in like a lion and goes out like a lamb. The few days before the race were nice and warm, and the trails ended up being in GREAT shape on race day. A day-before-the-race email let us know we wouldn’t need our spikes after all, and aside from a couple of steps in slightly mucky bits, the trails were awesome. As a bonus, the weather was beautiful too – around 5 degrees at the start and a gorgeous, sunny day.

I did something I almost never do: I left my hydration vest behind. Since I didn’t need to carry spikes and I didn’t need tons of water as it wasn’t a hot day, I figured I could get away with a t-shirt and a light jacket and use the jacket for things like my phone (just in case), an energy ball for fuel, and my collapsible water bottle. There is an aid station at 7.5km, but all CMTS races are cup-free so you have to bring your own drinking vessel.

I was a little on the warm side, but overall I am pleased with my race day getup. I wish I had green running clothes, because a lot of people were gussied up for St. Patrick’s Day!

We got a parking spot right by the start, which was EXCELLENT because I didn’t want to have to walk too far with baby. I picked up my bib, listened to the pre-race talk, and we were off at 8:30 AM on the nose. The first part of the run is on a logging road and slopes downhill. I had seeded myself towards the middle-back of the pack, but I let my legs fly a little on this initial downhill. I know you are supposed to hold back a bit at the start, but I actually find I use less energy letting my legs windmill on non-technical downs then I do if I try to step carefully. So off I went.

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The first part of the race is great; there are lots of wonderful downhills and the ups are runnable. There are a few sections with stairs and with a couple of exceptions, I ran just about the whole thing. About halfway through the race, there is a long, straight non-technical trail that takes you all the way to the aid station at 7.5 KM. In the course map above, this is the part that requires the inset to see in its entirety. The run out is on a slight downhill, but it was hard to enjoy – because the faster 12k runners were already on their way back and so I knew I’d have to run it uphill very shortly!

I usually never stop at aid stations, but I filled up my bottle about halfway here, which only took a couple of seconds. I ate my energy ball as I started the slow and steady slog back up the long, straight trail. It felt a lot more “uphill” on the way back than it had felt “downhill” on the way down – doesn’t it always feel like that!

At this point, it started to feel like I was running the entire course in reverse – though of course, I know this isn’t the case based on the map above. I think the reason it felt like that was because the 24k runners were now on the course, so there were often people running in the opposite direction of me. This actually wasn’t as confusing as it might sound and it was virtually never an issue for passing or anything, since the trails are decently wide. The course was well-marked and there were marshals everywhere, so getting lost was not a problem.

After the post-fuel station slog, the bulk of the remainder of the course was uphill. I mostly power-hiked the ups and ran the flats (and the precious downhill sections – there were still a few of those!). Another girl let me know when we were at the 10k mark – this was a long (non-technical) hill up, and then there was a flat bit followed by lots of stairs going up. There aren’t many (any?) stairs on the Squamish trails since most of them are bike trails, so this was a little new to me. It felt Grouse Grind-y for a little bit there, or like the start of the Chief.

After the stairs, we had a nice downhill section before the last little climb to the finish. You could literally see the finish line, so the motivation to give it one last little push was there. I crossed the finish line in 1:28:05 and felt a little barf-y, but after I walked it off for a bit, I felt fine.

(I used to puke at finish lines ALL THE TIME, which is so so gross. I haven’t had this happen in like 6 years, though).

In the end, I finished 92/162, 42/91 for all the women in the race and 25/39 for women 30-39. I can’t WAIT to be in the 70+ division – hopefully I will always finish in the top 3! All in all, I am very happy with that result. The distance was just right – it felt do-able but still like a challenge. I pushed myself to the barf-feeling zone without barfing – THAT is my racing sweet spot!

Unfortunately, I didn’t get to stick around the finish line, as there was a hungry baby waiting for me. That means I missed out on the post-race sushi and cupcakes, but I DID get the awesome race swag: a beer and an excellent beer glass, both of which Cedric dibsed instantly.

In conclusion, I have never appreciated running – especially trail running – more than I do now that I have a baby. Time on the trail is truly precious and I really savour those moments where I get to have a little time to myself, even if the weather is gross or the trails are icy. It has been the best medicine for me – running has helped me regain my strength and fitness, feel more like my old self, and experience that sense of peace that you only get when you’re among the trees. I am really grateful that Cedric recognizes how important this is to me and does whatever he can to make sure I can get out the door whenever possible for an hour or two.

So what’s next? The Whistler Half Marathon on June 1! I have NEVER DONE THIS HALF! I have run the 10k course once and have been out of town for the run every year since. I am truly so excited – I love road half marathons because they scare me just a little bit but I know if I work hard, I can conquer the distance. Wish me luck!!!!

Another Year, Another Squamish Days 8K Run – This Time at 29 Weeks Pregnant

At the start of the year – before I got pregnant, but hoping it would be a possibility in 2018 – I set out a goal to finish 5 races before the end of year. Over the August long weekend, I ticked off my fifth (and final) race at the Squamish Days 8k run – mission accomplished!

The Squamish Days 8k is a personal favourite. It takes place over my very favourite weekend to be a Squamptonian: the Squamish Loggers Sports Festival. This year, we attended the kettle boil on Thursday night (verdict: underrated and fun, especially when paired with the chili cook-off) and the Sunday World-Class Open Loggers Sports Show (verdict: as entertaining as ever, but SO HOT) – and of course, I ran the Squamish Days 8k for the third time in as many years.

The Squamish Days 8k is a well-run, small town, unpretentious race. The route is a simple out-and-back. It’s all paved and while one generally wouldn’t describe it as overly scenic, it is flat, fast, and is a great distance – a challenge for experienced runners who really want to push it, but friendly enough to accommodate first-timers and third-trimesterers.

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My friend and I fell into the latter category: I was a day into my 29th week of pregnancy, while she had never run more than 4k before and was attempting her first ever race. I had no doubt she would finish in one piece, and I had been keeping up with runs in the 5-10 k range, so I knew I’d be just fine – albeit a little slower than years past.

I first ran this race back in 2016 in the early days of my first marathon training program (and the day after tackling the Red Bull 400 – an excellent and very unique race that should be on your bucket list if you like such things) in a decent 41:44, and cracked the 40 minute barrier last year by squeaking in at 39:55 (which is average for a Squamish runner but REALLY FAST FOR ME). I had a hunch I’d be a litttttle slower this year (ha), but (spoiler alert) I still managed to cross the finish line in the forties.

It was a hot morning – what else is new? – but check-in at the local high school was easy and we had a cheer squad of 3 to keep us entertained until the race kicked off.

I mentioned in my last race recap that I appear to have hit an automatic maximum speed – I simply cannot exert a whole lot of power at this point, so I just cruise along at a moderate, steady pace. I like to think that this made me an excellent pacer for my first-timer friend! We had never run together before, but we spent the race chattering away and the kilometers seemed to tick by pretty steadily (each KM is marked in this race, which is nice).

My #1 concern with this race was the lack of bathrooms along the route. I’m at the point where I need to stop at a port-a-potty on even just a 5k run, so I was a little nervous about this. I’m not sure whether it was the company, conversation, or race day excitement, but miraculously, there were no emergencies en route. That in itself was a major success!

I won’t lie – the last couple of k on the open road beneath the beating sun were REALLY HOT! We were sweating like mad as we crossed the finish line (with our cheer squad going strong and a TON of cute dogs to motivate us).

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Post-race celebrations took place inside the gym, where I enjoyed copious amounts of watermelon and waited for them to post the time results. Here is my insider tip: don’t leave early – your odds of winning a draw prize are very high! My friend was actually the very first prizewinner announced and she walked away with a snazzy pair of 7mesh running socks. I won two tickets to the Loggers Sports event that afternoon, which we were planning on attending anyway.

Our final time: chip time 48:49 and 48:50, gun time 49:01 and 49:02, which placed us 98 & 99 out of 129 runners. I guessed we would finish around 50 minutes – pretty close! I appear to have bested my friend by 1 second, which we determined was based on the fact that my bib, pinned to my belly, protruded further out and hit the timing mat slightly ahead of hers. The perks of pregnant running, folks!

This year, I discovered that the run offers a STROLLER RUN category!!! And you BET I’m going to be running it with my baby next year (will this count as her second time running it?) Only 2 people raced in this year – but the girl who placed first ran it in 40:20, which is most impressive. Think I can crack Top 3 next year?

(Actually, based on the number of pregnant women swarming Squamish, I bet the field will be a little deeper next year!)

MEC Lower Mainland – Trail Race 4 – Rose Park, Squamish Race Recap

Ah, yes, the succinctly named MEC Lower Mainland – Trail Race 4 – Rose Park, Squamish trail running race — I ran that!

This race took place a few weeks ago in my own backyard. I took part in a 15K MEC trail race last year in West Vancouver, but for reasons I cannot remember, I had to miss the Squamish stop on the MEC trail race circuit.

This year, I had the race on my radar, but I held off signing up for awhile because the date coincided with my leap into the third trimester of pregnancy and I just had no idea how I would feel. Luckily, not only are the MEC races outrageously affordable ($15 – which includes a timing chip and all that), but unlike many races, prices don’t go up as you get closer to the race, meaning you can make a decision the week of, as I did.

The bulk of my runs this year have been solo, but there is one girlfriend I have enjoyed running with about once a week or so since the early days of my pregnancy. She had signed up for the MEC Race and gave me the push I needed to finally pull the trigger. There are two distances in this race: a 5k or a 10k. We signed up for the former.

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A 5k romp in the woods – no biggie, right? WRONG! We had heard that this particular course featured some serious elevation, and folks – the rumours are true! I don’t typically run around Smoke Bluffs – in fact, the only time I’ve really run there was during last year’s Squamish 50 23k, which had me cursing the never-ending uphills – and MAN, was it steep.

The 5k route is said to have about 230m elevation gain, which doesn’t seem so bad. Except the course is kind of a lollipop shape, so that 230m elevation gain is concentrated in just half of the race. Now, the first 0.5 km or so of the race takes place on a paved path that leads from the start/finish at Rose Park to the trail head at Smoke Bluffs. What I’m saying is that the 230m elevation gain basically occurs in only 2km of trail, so it’s a lot steeper than the numbers would suggest at first glance. (The 10k features an elevation gain of 410m, for what it’s worth.)

If you’ve been around Squamish this summer, you already know that it has been relentlessly hot – I’m taking 30+ degrees day in, day out with little to no rain at all. Most of my runs have wrapped up by 8/8:30 AM to beat the heat, but this race didn’t start until 9:20 (the 10k runners took off closer to 9). I was a little concerned about the heat, but it was early enough not to be atrociously bad and the shaded trails kept us pretty cool overall.

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Picking up our bibs was pretty straightforward, and we swatted tiny biting bugs until it was time to take off. I haven’t been doing much trail running since June – the road has just been easier and offers fewer tripping hazards for a pregnant solo runner – but I have to admit, it was nice to ditch the pavement for the dirt for a change. Once you enter Smoke Bluffs, the trail starts off as a not-too-steep gravel  trail, then eventually transforms into a narrower, more technical dirt trail.

It climbs. And climbs. And climbs. While we were able to run some of the gravel uphill, I had to walk most of the climbing dirt bit – and man oh man, did my calves ever burn. I tried to pick up the pace whenever the trail flattened out a bit, but the breaks in the climbs were usually very short lived. There was a lot of power hiking over kms 0.5 – 2.5. This part of the run felt a lot longer than 2km.

Of course, what goes up must come down, so the second half of the race is a nice treat for those who like to careen down steeps. I took it pretty conservatively on the downs, as I didn’t want to risk twisting an ankle or tripping over a tree root. The consequences of a fall right now seem a little more serious than usual.

We didn’t do this run to smash a personal record or anything, but I have to admit that as we returned to the paved trail and tackled the last half k to the finish line, I still had some energy and I wanted to really give ‘er. But it was strange: I already seemed to be at my maximum capacity. For whatever reason (smaller lung capacity? extra weight? blood pumping all over the place?), I couldn’t seem to move any faster than I already was – which, believe me, was nowhere near record breaking speeds. I wasn’t overly bothered by this – after all, I expected to slow down as the weeks went on – but it was certainly a big shift from the St. John’s half-marathon I ran just a month and a half earlier.

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The finish line was simple but sufficient: bananas, water, and electrolyte beverages were free for the taking. My favourite part, however, was the girl who dunked a towel into ice water and mercifully wrung it out over our sweaty heads.

In the end, we ran the 5k in a reasonably respectable 46:12 (chatting the entire way – not bad!), which placed us 16th and 17th out of 39 women (not sure how we ranked overall – the results are organized by sex). For the record, the fastest lady finished exactly 10 minutes faster than us in 36:12 – just to give you an idea of the terrain we were dealing with.

So that’s how that all went down. At the beginning of the year, Cedric and I made a list of goals that hit on various parts of our lives. In the fitness/sport category, I made a goal of running 5 races in 2018. This one was #4 – and though it was pretty short but sweet, it was perfect for where I’m at right now. Besides, now I have a time to beat for next year!

Race Recap: St. John’s Uniformed Services Run Half Marathon at 21 Weeks Pregnant!

[Surprise, surprise – I wrote this post over a month ago but am only getting around to posting it now. I was waiting for them to post race pictures because I swear I saw a race photographer on the course, but I never did find any photos!]

The Uniformed Services Run in St. John’s, Newfoundland, was one of those races that could have totally gone either way.

On the one hand, I had trained steadily for a trail half just three weeks prior, plus I had tacked on the last couple of weeks of a regular road half marathon training program to fill the time between the trail half and the St. John’s half. In theory, I was in decent running shape for the race.

On the other hand, I spent the eight days leading up to the race in full tourist mode, meaning lots of time sitting in a plane or car and lots of indulgent meals (with some fresh Atlantic salmon thrown in here and there, for good measure). I managed to squeeze in a couple of short (<5k) runs and we did a few hikes as well, but I was certainly moving less than I ordinarily would in the week leading up to a race.

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Behold: Magee and the Great Porta Potty Line Up. (Do I look overdressed for a race in June? Um, yes.)

Running a race away from home has its own challenges, too. I’ve only ever run one non-BC race – a ten miler in Toronto eons and eons ago. Running a race on a vacation means you have to remember to pack everything you’ll need ahead of time, plus pre-race rituals (like the meal you typically eat the night before a race) are tougher to stick to.

Throw the fact that I was 21 weeks pregnant into the mix, and you can see why things felt totally up in the air. For this race, I was at that point where some days, I almost forgot I was pregnant – but other days, I would get winded just walking up a short but steep incline. Even though I’d just run a trail half 3 weeks before, I knew that a whole lot could happen, fitness-wise, in those 3 weeks.

(As an aside, there is something oddly satisfying about running 21k at 21 weeks.)

So you can see why I had no idea what to expect going into this race. Well, I’m glad to say that it pretty much turned out to be the best case scenario!

Initially, my goal had been to enjoy the race and just finish before the 3 hour cutoff. After completing the Loop the Lakes trail half in about 2 and a half hours, I decided I could probably expect to run a road half at least as fast as that, given the relative lack of elevation. I estimated that I would probably finish around 2:15 – 2:30, depending on how it all went down on race day.

On the third day of our Newfoundland trip, it had snowed in St. John’s. The day before the race was cold and damp – the kind of weather that really gets into your bones. I was understandably a little worried about what race day would bring, but the forecast looked promising: sunny but cool (6 degrees, but feeling more like 1 or 2 degrees at our 7:30 AM start time). I had brought one t-shirt, one long sleeved shirt, one pair of shorts, and one pair of running leggings, so I had to option to mix and match depending on the weather. I opted for the long sleeved shirt and leggings, which seemed a little ridiculous for mid-June, but hey – cold is cold!

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Our friend was much faster than me – possibly because he wore shorts instead of pants?

By the time we got to the start line, I could already tell that I had overdressed. It definitely did not feel like 1 or 2 degrees – more like 10 or 11 degrees – and I felt envious of the runners around me who were wearing t-shirts and shorts. It was too late for a wardrobe change, so I decided I would just have to make do.

I pulled up to the start line less than a minute before the race actually started, and I seeded myself towards the back, knowing that I would probably be on the slower side. Before I knew it, we were off.

I knew virtually nothing about the course. Our friend was running the half (though his goal time was much more ambitious than mine), and he had told me that there was some nice downhill to start the race. I also knew there was a loop that I’d have to repeat twice, though I wasn’t sure when it would come up or how long the loop was. I’d read the course description, but all the names of the roads were foreign to me so I decided to just go with the flow.

The first few k were indeed downhill – and HOT! Despite a pre-race bathroom break, within the first kilometre, I was already sweating buckets and I also had to pee. There was a porta potty at the first aid station, but another runner juuust beat me to it. I waited for about 30 seconds but when he didn’t emerge, I decided he was probably going to be in there awhile longer and that I was probably better off just hustling to the porta potty at the next aid station.

There was a good crowd of runners around me, but then the course split off into half marathon and 10k runners – and most of the people around me abandoned me as they turned right towards the 10k course. This was the beginning of my first loop. Despite feeling a little overheated and having to pee, my legs were feeling pretty good and I was enjoying the run.

As I made a U-turn at the far end of the loop, the course marshal said something about pacing myself as I ran into the wind. Wind? What wind?

Then, as I began running in the opposite direction, it hit me – and I mean it, the wind smacked me right in the face. On the plus side, I no longer felt hot and overdressed. On the down side, it was serious work running into the wind. That infamous Newfoundland wind is no joke!

I had time to gather a bit of energy as I stopped at the (thankfully vacant) porta potty at the next aid station, then got back to it. Running into the wind was tough, and as we rejoined the 10k course, the road started to get a little hillier. Thankfully, the hills didn’t bother me too much – I credit this all the trail running I’ve done in the past few months.

One thing to note is that this race has no kilometre markers. I never had any idea whatsoever how far along I was – I wasn’t even wearing a watch (though I had my phone tucked away into my running vest. By the way, I’m pretty sure I was the only runner with a running vest. Trail habits die hard!) I was, however, beginning to wonder when my second lap of the loop would start. For some reason, I had thought that the loop was much shorter than it actually was.

Just when I was starting to feel a little discouraged, I ran into some fans: Cedric and the wife of the friend who was also running. I didn’t think that I would get to see them along the course, so it was great to get some high fives from them. This also happened to be about the point where the first loop ended and the second began – at least now I knew what to expect for the next loop.

I enjoyed a little stretch with the wind at my back, then it was once more time to run straight into it. I stopped at the same porta potty on my second loop that I had on my first loop – pregnancy bladder is real!

I am pretty certain that the wind picked up as the morning went on. At this point, the runners were very spread out – at times, I could only just barely make out the colour of the shirt of the next person ahead of me, and they would sometimes disappear over a hill or around a corner. There were marshals along the course, but I really had no idea where I was going, so I wanted to try to keep another race in view at all times.

Meanwhile, my legs were still feeling good. I felt like I was pushing myself, but comfortably – the kind where your legs will probably feel sore the next day, but you don’t feel like throwing up or anything (this is generally a sensation that one wants to avoid when running pregnant, to be sure). Eventually, the person ahead of me would come closer into view until I was able to pass them, then I would target a new shirt colour.

This is how the last few k went – I’d see a shirt colour, slowly catch up to them, and find a new target to lead me to the finish line. The only thing is that I wasn’t sure how far away the finish line was – I knew when I had completed the second lap, but from there I wasn’t sure how far into the race we were.

The last little bit was a slog – windier than ever, and just uphill enough to chew up your legs. I had been trailing a guy in a blue shirt and I passed him as we entered the park. Suddenly, I couldn’t see anyone ahead of me – and I was at a T junction with no course marshal in sight! I asked a bystander if she knew where I should go and she said she thought she saw people take a left, so I decided to do the same. For a moment or two, I thought I might have made a mistake – but then I saw the finish line come into view, thankfully.

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Finish line swag

The finish line clock was just turning to 2:03 as I crossed it (my chip time ended up being 2:02:47) – and I couldn’t believe it! I knew I had felt good, but this was a totally normal road half marathon time for me – and things had been SO windy and, you know, the whole pregnant thing. It was one of those days where things just kind of aligned for me and I struck that magical, elusive balance of pushing myself while still really enjoying the whole thing.

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PEACE, BABY! (This is why my hands look weird in the previous photo – because they were in transition to peace signs)

Another magical, elusive miracle: my Strava app actually recorded the correct 21.1 km distance (although it put my moving time at 2:02:15, so something was a little off – maybe my bathroom breaks automatically paused it?). My KM times are approximately as follows:

  1. 5:59
  2. 5:19
  3. 5:33
  4. 5:35
  5. 5:19
  6. 5:20
  7. 5:44
  8. 5:52
  9. 6:02
  10. 5:54
  11. 5:58
  12. 5:44
  13. 5:27
  14. 5:25
  15. 5:39
  16. 5:33
  17. 6:12
  18. 5:50
  19. 6:07
  20. 6:30
  21. 5:58

I’m not sure when my two bathroom breaks were – I would guess kms 9 and 17.

I am pretty sure that this was the last “big” race while pregnant – though I still hope to run a few shorter, for fun races. Who knows when my next half will  be – but hopefully it’ll be as much fun as this one was.

Race Recap: Run Squamish’s Loop the Lakes 21k

I had such good intentions of writing this post immediately after I finished the Loop the Lakes race… but I didn’t. So instead of writing it with fresh memories and emotions, I’m writing it about a month after the fact. It’s not nearly as satisfying, but better late than never, I suppose.

A quick background: I ran Run Squamish’s Loop the Lakes 21k race last year (recap here!), though under less-than-ideal conditions: I had sprained my ankle in March, so training was sporadic and limited. Plus, it was my longest trail run ever at the time, so the intimidation factor was considerable.

This year, I had the advantage of a few good trail races under my belt from last year – not to mention the fact that I knew the course inside out, having run the same race the year before and having incorporated many of the trails on my training runs. Speaking of training – I trained for this one! Properly and everything! You can read a bit about my training here. I dutifully ticked off each and every run in my training plan, and I even incorporated speed work and hill workouts, which I’ve never officially done before.

There was only one little challenge that popped up in the months leading up to this race: I got pregnant!

When I signed up for the Loop the Lakes 21k back in the fall, I knew there was a chance I would be pregnant by the time it rolled around. I figured there was also a chance that I might not be pregnant, and if that was the case, I certainly wanted to keep up with my running. I decided to sign up because the race would be relatively early in my pregnancy and there was always the option of dropping down to a shorter distance (8k or 15k) if I wasn’t feeling up to the half.

In the end, the entire training period aligned with being pregnant, and I ran the race at 18 weeks. The training runs weren’t always pretty (lots of chafing, lots of pee breaks – I will write more about pregnancy and trail running/running in another post), but they always got done. I was very lucky to feel pretty good overall during my first trimester, and on the days where I wasn’t feeling so hot, I always felt soooo much better when I was out on the trails, even if I was going at a snail’s pace. Being in the trees and moving around always seemed to do the trick for me – though I acknowledge that this is definitely not the case for everyone. (And I did have a few very discouraging training runs – again, I’ll talk about this in another post.)

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Classic pre-race photo – check

 

 

The weeks leading up to the race were HOT – like, 25 to 30 degrees hot. Yet somehow, race day ended up being perfect: cool, overcast, and all around optimal. I headed to the start line at Alice Lake and got a good warm up walk in as I walked from the parking lot to the starting line (be sure to give yourself LOTS of time for this – I arrived at the start just a couple of minutes before go time).

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KILLER finish line food at the Nester’s tent – although the oranges were the only thing I was interested in.

Before I knew it, we were off. I seeded myself towards the back of the pack, anticipating that there was a good chance that I would be one of the last of the half marathoners to cross the finish line. As we headed out to loop around the first like (Alice Lake), another girl made a comment about being happy to let others go ahead of her – she told me her motto for this quarter of the race was “slow and easy”. I never thought about having a motto for each quarter, but I liked the thought and decided to adopt it myself.

Slow and easy seemed especially fitting since it would prevent the keeping-up-with-the-pack start line jitters – plus, I have grown to dislike running the Four Lakes Loop clockwise in Alice Lake Provincial Park, and this motto would get me through it in one piece. I’m not sure why I don’t like it – I think it’s because I have run it a few times too many and it has just enough incline to be runnable, but annoying.

Anyway, I took it slow and easy through this first section of trails and found myself thinking that the small uphills weren’t as horrible as I’d anticipated. I pulled over at the same porta potty I stopped at during the 5 Peaks race for a pee break (for those doing the math – I was also pregnant during the 5 Peaks race), then got ready for the second quarter of the run.

The second quarter is actually my favourite part of the run – I love the technical parts of Entrails and the flowy, downhill Roller Coaster and Lumberjack segments more than anything. I had run these trails a ton during training and I surprised myself when I was able to pass a few people on some of the more technical bits. At this point of the race, I was feeling great – though I knew it was still early on. Still, rather than focusing on how things might start to hurt in a little while, I decided to enjoy feeling great while it lasted.

 

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These extremely unflattering spandex shorts are the only warm weather bottoms I have that currently don’t cause extreme chafing.

When I popped out of the bottom of Lumberjack, I adopted a new motto for the third quarter of the race: keep your head down and run. This part of the race features the Around the Rock section that I remembered from the previous year as being pretty uphill – zapping any evidence of a runner’s high that might have developed on Roller Coaster and Lumberjack. This was actually the only part of the race that I hadn’t covered in my training runs and, indeed, it did have lots of uphill and I certainly slowed down. The reward was none other than my beloved (not) Jack’s Trail – mostly the same section that is covered in the 5 Peaks race, where the incline is slight but relentless.

Throughout this section of the race, I felt like I was running alone – I saw virtually no one else out there, aside from some course marshals. This was fine by me – I did the vast majority of my training runs by myself, so it was nothing new. Besides, I was still feeling pretty good.

At long last, I found myself back at Alice Lake Provincial Park – but the race wasn’t over. I now had to run the Four Lakes Loop counter-clockwise for the fourth and final quarter. My motto for this leg: dig deep. The end of the race is so often where the wheels start to fall off, and in this race, us 21k runners actually run against a stream of 8k runners for part of the stretch. The 8k runners got to tackle a fun downhill, which for me was a slog of an uphill. But I knew that once I got through the uphill, it would be relatively easy until I crossed the finish line – mostly flat and downhill, woohoo!

I didn’t need to dig to deep after all (though I did take one more porta potty stop, for good measure). Overall, I was feeling pretty good – far better than I had for either of the two 19k runs I had done in training.

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Finish line fun

When it was all said and done, I crossed the finish line in 2:33:09 – placing me 26th out of 42 women. More importantly, I beat my time from last year by more than 21 minutes – at 18 weeks pregnant, to boot!

All in all, it was a great day. The runner’s high lasted me through the entire weekend. I was proud of having felt so good throughout the entire run – and I was really, really proud of all those training runs I had completed, even on the days where it was the last thing I felt like doing. Having a race like this was exactly the motivation I needed to get outside and get moving – two things I hope this future baby likes to do, too!

Believe It or Not… I’m Still Running

I realize I have not posted about running in… oh, about forever.

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(Actually, I have not posted about anything in forever. I feel like so much of my day is spent on the computer for work, that lately, at the end of the day, the last thing I have felt like doing is getting back on the computer.)

That doesn’t mean I’ve stopped running. In fact, I’m running a lot – typically 5 times a week these days, just about all of which is on trails.

I mellowed out my running over the winter-iest winter months, opting mainly for runs in the 5 – 10 k range and more often on the pavement than on the trails, but I picked things up again towards the end of February to start training for the Loop the Lakes 21k.

I ran that race last year and I quite liked it, but my goal at the time was mainly survival. I had never run a trail race of that length, and an ankle sprain in March seriously messed with any intentions I had for training properly.

This time, I’m entering the race with a plan. Goal #1: don’t sprain my ankle (so far so good – touch wood!) Goal #2: follow a training plan.

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I can’t remember how I found this training plan (I think I googled some combination of trail running half marathon intermediate training), but so far I like it. It is a 12-week plan, which is enough to make me feel prepared but not so much that I start to burn out.

It incorporates 5 runs a week, which is a lot for me – 3 to 4 seems to be my happy place. But 5 is doable for 12 weeks, and it has been particularly enjoyable as the weather has crept from winter to spring (and back again to winter, on some occasions). The first few runs were done with crampons on iced-over trails – but now, I’ve already run a few in shorts and my crampons have been stashed away for the season. (Don’t make me eat my words, Mother Nature!)

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Swapped snow for rain

Each week features one workout type of run, which is somewhat new to me. I’ve often tried to incorporate things like hills and speed into my (admittedly informal, to date) training, but this one really maps it out for you with specific hill repeats, track workouts (ha ha, there is no track in Squamish – a quiet road will have to do), and Fartlek sprinty-fast runs. Don’t forget to do a warm up and cool down for these guys – I typically do 15 minutes of easy road running for each.

The regular runs have a mix of distances (building to 12 miles, which is about 19k) and tell you what kind of effort to give: easy, adding strides, negative splits, tempo, race goal pace, etc. I admit that I am only adhering to the effort part somewhat – the truth is that for trail running, my race goal pace and my easy pace aren’t terribly different from one another.

There are also a couple of rest days per week – I use these for hikes, gym days, or days where I’m too busy (and/or tired) to exercise.

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I haven’t followed the daily schedule faithfully, in that I may not do the designated Monday run on a Monday, but I will make sure it gets done sometime in that week. At the start of each week, I make a check list of each type of run I’m meant to do that week. As long as it gets checked off by the end of the week, I’m happy. That way, I can plan my long runs when the weather is best, and I can squeeze in the shorter ones when my days are busier.

While I’ve felt a little sluggish and low energy emerging from winter hibernation, I truly feel my best on these runs on the trails. Sometimes I forget how pleasurable it is to breath in trees and dirt and rocks – although Cedric and other seasonal allergy sufferers might beg to differ!


Before I tackle the Loop the Lakes course, I have one race to conquer first: the 5 Peaks Alice Lake race this coming weekend. Cedric and I volunteered at this race last year, and we received what I consider to be the ultimate volunteer perk: free registration for any 5 Peaks race. I’ll be running the longer course (13.5k), and even though it may be a little soggy, I’m really looking forward to it.

Over Easter weekend, my local trail running store, Capra, held a free orientation run for the 5 Peaks course. This was perfect – my training schedule happened to call for a 13k run and I always like knowing what I’m going to run ahead of a race.

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As a further bonus, my friend was able to join me at the last minute and we both did the course together – her longest trail run ever, and my longest run in about half a year.

As a bonus bonus, Capra had hidden little Easter eggs throughout the course. Even though we stayed towards the back of the very large pack (seriously – attendance was impressive!), I was determined to find an egg of my own. For the first half an hour or so, we were too busy chatting and forgot to look for eggs. Eventually, we remembered, and I was lucky enough to spot this little white one.

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They smartly imposed a limit of one egg per person, so we set out trying to find an egg for Becky. It was nice having something to distract ourselves with when our legs started getting tired – I wish ALL of my runs had prizes hidden throughout. Such great motivation!

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Alas, we never did find a second egg, but we made it in one piece and I’m feeling excited for the race this weekend. For those wondering, my egg was redeemed for a $25 Capra gift card – a most awesome prize. Thanks, Capra, for the fantastic event (and to Altra for the waffles afterwards!)

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I don’t think I will destroy any records on the Loop the Lakes course in May, but I hope to feel strong the whole time and to enjoy the race day (which I really did last year). I think I should be able to beat last year’s race time, but you know what? I can’t remember exactly how long it took me to run it last year, and I haven’t looked it up yet. I kind of just want to run it my best this year and then compare the two afterwards. We’ll see if I can hold out.

Happy running!

The Official 2017 Magee Running Awards

My goal is really to get outside, explore the local trails, stay healthy and injury-free, and gain a little confidence on running trails.

This is a self-quote from a blog post I wrote nearly a year ago, where I laid out my running plans for 2017. I mostly succeeded in my overall goal, though I failed a little on the “stay healthy and injury-free” side of things – but I’m exiting 2017 in one piece with seven races under my belt (or, more accurately, my running vest). I’d call that a win.

To cap off a season of running, races, and physio visits, I thought I’d get a head start on award show season and celebrate some of my greatest (and not so greatest) running moments of the year.

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Best Race Swag

Overall, this was a positive year for race swag. There was good swag (hats!) and less good swag (so many – too many – drawstring bags), but one race’s swag really stands out: 5 Peaks Alice Lake.

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I didn’t even run this race, but as a volunteer, I got to take home a pair of the neon orange running glove/mitten combos that has become a staple of my winter running wardrobe. Two mittened thumbs up for 5 Peaks Alice Lake!

Best Event to Volunteer At

I volunteered at several races this year (even a mountain biking one!), but the Squamish 50 takes the cake. I volunteered at the package pick up for the 50k, and it was unbelievably well organized. There vibe is positively electric and it was fun matching race bibs with IDs from around the country, continent, and indeed, world. A+ experience.

Best Runner’s High Moment

My spirits were never higher than they were as I finished the Comfortably Numb race in June. I’m not sure why I loved this race so much – I wasn’t particularly fast and there was nothing really out of the ordinary, but I loved running point-to-point on unfamiliar trails, and cruising downhill for the second part of the race was just so, so fun.

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I loved this race and I hope to run in again in the future.

Most Humbling Race

The Squamish 50 23k KICKED MY BUTT. The horrible extra hill detour I took from accidentally veering off course certainly didn’t help.

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This was just a tough race for me – the toughest I’ve ever run. I still can’t figure out if it was because I undertrained or was just having an off day (it happens), or if it is due to the tricky terrain and unforgiving uphills towards the end. I finished the race feeling extremely humbled.

Most Satisfying Race

The Squamish Days 8K was a personal favourite. I love this small local race – it’s a straightforward out-and-back road race and I squeaked in under the 40 minute mark.

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For someone who tends to sit comfortably on the slower side of the middle-of-the-pack in trail runs, it’s fun to be able to run a fast race on the roads. I’m proud of this one!

2017 Trail of Distinction Award

After exploring many of the trails around Alice Lake and Garibaldi Highlands, I proclaim Roller Coaster the recipient of my favourite trail award. I don’t know what it is – it winds so perfectly, meandering up and down (but mostly down) through the beautiful woods without too many death traps to trip over. I love it!

2017 Trail of Terror Award

The first few months of 2017 consisted of awful icy patches, but no section terrified me as much as the bridge by the waterfall on Covenant. On one bitterly cold run, we almost wiped out as the slanted wooden slats were transformed into a wipe-out zone of black ice death. Even in perfect conditions, I STILL cross this bridge with great caution and hesitation.

Best Food

Hands down, the tastiest and most random finish line food were the Hot Buns Cinnamon Buns at Comfortably Numb. Hey – maybe they had something to do with my runner’s high?

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Most Satisfying Impulse Race

I initially only had 3 races on my agenda for 2017, but I signed up for another 4 races on relatively short notice. My last race of 2017 was the Boundary Bay Half Marathon. Just shy of two months out, I decided to take a break from trail running to focus on roads for a bit.

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My training wasn’t pretty (see: injuries and more gym time than running time), but the race ended up being a lot of fun and gave me the extra push I needed to end the year on a good note.


As 2017 comes to a close, I’ve started thinking about my running goals for 2018. I haven’t solidified anything yet, but I already know it’s going to be a tricky year. I’ll be away for some of the big races of the year (including Comfortably Numb and the Squamish 50), but my goals include trying a few new races, running a road race in another province, and enjoying many sunny days on the trails enjoying the smell of hot trees (my favourite smell ever).

Happy trails!

Race Review: TRY EVENTS Boundary Bay Half Marathon Recap

Last year, I ran the Boundary Bay Marathon. It was my first marathon, so I spent more time in my own head that really taking in the race.

This year, I ran the half marathon, a distance I’m a little more comfortable with – so I feel like I’ll be able to provide a little more race feedback for those doing research on the race. (Why are there so few race reports of the Boundary Bay marathon?!?!)

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LET’S DO THIS!!!!!

I signed up for the Boundary Bay Half Marathon on somewhat of a whim. After my Squamish 50 23k race in August, I thought I had one more race in me for the year, so I signed up for the Boundary Bay Half because:

  • The early November timing was just right. I needed a goal to work towards to keep me running through the fall.
  • I knew the course and the race itself – I liked the level of organization, the relatively small race size, and the overall vibe of the event.
  • It was pretty cheap – $55 before September 30 (it’s $50 if you sign up before July 31).

Unfortunately, training didn’t go as planned, as I discussed in an earlier post. The three weeks leading up to the half marathon, I spent a lot of time off my feet. I did a lot of stretching and foam rolling, I got a massage, and I focused on cross training at the gym, on the stationary bike, and at hot yoga. Here’s a sneak peek at my DREADFUL training:

  • 3 weeks out: 0 running from Monday to Wednesday; a whopping 3.02 k run on Thursday (5:29 min/km pace), and a 21.25 k run on Saturday that I suffered through (6:19 min/km pace) <– why did I think that run was a good idea? My sore leg got DESTROYED.
  • 2 weeks out: a 3.97 k run on Tuesday (5:29 min/km pace), a 13.44 k run on Thursday (6:13 min/km pace), and a hike/run up the Sea to Summit trail on Saturday (it took me 1:53:50).
  • 1 week out: a 5.06 k run on Monday (5:32 min/km pace) and a 5.02 k run on Wednesday (5:52 min/km pace).

Not ideal. Not ideal.

When I signed up for the race, I hoped to break the 2 hour barrier (which I’ve only done once before) and perhaps even nab a PB (my PB is something around 1:57). After training through aches and pains, I readjusted my focus to simply running healthy, even if it meant taking 2:10 or 2:15 to finish the darned thing. I felt like a lot of weight had been lifted off my shoulders by shifting my goal. So how did it go? I’ll get to that soon.


Race Details

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Spot the cute dog in the jacket

First, let’s talk about the race itself.

Registration is easy peasy – your usual sign up online affair. As I mentioned, the prices are reasonable, especially for the half and full marathon distances. Cedric signed up for the 5k (his first race ever – he is a non-runner), which was $50 – kind of expensive for the short distance. So the Boundary Bay races offer the best value for the longer distances, but it’s nice that they have a 5k and 10k option so that family and friends can take part.

The Boundary Bay website is not the best – a lot of the key information is kind of hidden in the left column. Maybe they’ll redesign the website by the time next year’s race comes around (which is when future racers are most likely to read this post – hey guys!)

Early package pick up is encouraged. If you live in the area, they give you a few options. It’s a roughly 2 hour drive from Squamish to Delta, so we opted for the day-of package pick up, which costs an extra $5 per person. You also have to send them an email ahead of time to request day-of pick up – they don’t email back to confirm, so you just have to assume it’s all good.

Picking up the bib on race day is smooth sailing. I just gave my name and the $5, and they gave me a bib, timing chip, safety pins and zap traps, and a long sleeved red t-shirt (you specify your size at check out).

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Getting stoked at the start line.

The start line has plenty of parking, some decent public bathrooms (go early – the line gets long!), and – best of all – a McDonalds food truck giving away free McCafe beverages. If the idea of downing a coffee before a marathon makes you nervous, don’t worry – the truck is still there at the end of the race.

Fifteen minutes prior to the race, there’s a group warm up. Ronald himself participates. I suppose I should mention that this race benefits the Ronald McDonald Foundation, a very worthy cause that I’m happy to support. I believe they raised $7,000+ this year at the race. Good job, participants!

Since there are four distances in the race (5k, 10k, half marathon, and marathon), there is a staggered start. Marathon folks take off at 8:30, then three minutes later the half-marathon runners head out, then the 10k, then the 3k. This is great for avoiding congestion, but it makes the gun time a little misleading – for instance, by the time the 5kers take off, the clock has been ticking for about 10 minutes.

The course itself is straightforward – you cannot and will not get lost. It starts off on a hard packed gravelly/sandy/dirt pedestrian/bike path. About two km into the course, it dips into a residential neighbourhood – this is the only portion on pavement. They don’t shut the road down, so they ask you to run single file. It is a low traffic road and there are plenty of volunteers along the way, so it’s no big deal. Then, the road returns to the path, which winds along the ocean. The surface is kind of like a good dirt road – a little slower than running on a paved road, but it’s not potholed, nor is it like running on a loose gravel path. There are parts of the path that are more worn down than others, so if you can get into one of these ruts, it’s a little easier to move faster.

The turnarounds for the 5k, 10k, and half marathon are clearly marked and impossible to miss. There are a few aid stations along the way – I believe these only handed out drinks, but I’m not 100% sure since I brought my own food and drink. As I recall, things get a little boring and industrial on the full marathon route, but the when the half distance turns around, you’re still in the pretty park-like setting by the ocean. You run by a golf course and if you keep your eyes up, you may see a few golden eagles.

If you like a varied course with lots of turns and changes of scenery, you probably won’t love this course. If you like a straight course that requires little in the way of paying attention and allows you to space out and get in the zone, you’ll love it. It’s a very flat course, but given that the surface isn’t road/pavement, it may not be the best course for setting a world record. Or maybe you’ll like the surface because it’s a little easier on the body. Who knows.

The course is marked with kilometre markers and orange pylons. Since it is an out-and-back-course, the numbers are repeated on your return. So if you see the 6k marker on your way back, that means you have 6k to go.

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Snazzy medal – AND you can pretend you came first! (Note the McDonald’s hot chocolate by my feet)

The finish line is the same as the start. Upon crossing it, you get a medal to wear proudly (you earned it!) and a volunteer clips your timing chip from your shoe. Results are not instantaneous, and given that the start times are staggered, the big timer showing the gun time is not perfect for predicting your chip time.

Results are posted on the Try Events website within 24 hours – this year, it only took about 5 hours. Results are divided by distance, but not by age group or sex (these details aren’t provided at all). The order is determined by gun time; there is no option to sort by chip time, so your finishing position may be a little off. If I could give one piece of feedback, it would be to provide better results data – but I’m kind of a data nerd.


My Race

Okay, time to talk about my personal race experience. We had to leave Squamish early (around 6 AM), but the race happened to take place on the day Daylight Savings wound up, so it felt more like 7 AM, mercifully. It was clear day, but cold as heck. Most of my warm up consisted of hopping around trying to maintain circulation. I was VERY glad to have worn running gloves.

I didn’t really get a chance to seed myself at the start line – I just joined the queue, somewhat towards the back, then we were off. I weaved my way through to the crowd to try to find a comfortable start in the first kilometre. I settled somewhere in the middle.

I hadn’t quite decided on a strategy for my race. On the one hand, I could try to run slow and steady to ward off my calf pain for as long as possible (it had reared its ugly head anywhere from 3k to 13k into my “training” runs). On the other hand, I could try to run fast early on to make up for the slow-down that the leg drama would inevitably cause. I was feeling pretty strong, so I decided to run at a pace that felt a little challenging but sustainable.

For this race, I had a feeling I would need extra motivation for zoning out and not focusing on any discomfort, so I busted out a secret weapon: music. I hardly ever run with music (NEVER in the trails), but I had good luck running with tunes at the Squamish Loggers Day 8k in August. This turned out to be a wonderful distraction. The two songs that gave me the most turbospeed super powers (think the mushroom in MarioKart) were Sail by AWOLNation and Forgot About Dre.

KM 1 – 7

The first 7 k felt good, but I was freezing cold. My hands and feet were totally numb. There were a lot of distractions throughout this part of the run: other racers, the km markers, the turnoffs for the 5 k and 10 k distances, the road detour, etc.

Around km 7, three things happened:

  1. My extremities thawed. This was both wonderful and awful (have you ever had that hands defrosting feeling where it feels your nails are falling off? Yeah). I stuffed my running gloves in my vest for the rest of the run.
  2. Sail came on my iPod. I passed a large group of runners and felt like a superstar.
  3. The dull pain in my leg reared its head. I was a little annoyed but happy I’d enjoyed 7 kilometres of pain-free running.

Splits:

KM 1: 5:49 — KM 2: 5:38 — KM 3: 5:29 — KM 4: 5:39 — KM 5: 5:39 — KM 6: 5:38 — KM 7: 5:42

KM 8 – 14

Though the ache in my leg was present, it didn’t feel like pain – just discomfort. My left hip flexor also felt a little wonky (this was a new ailment), so I just focused on keeping proper running form (glutes! glutes! glutes!) and listening to my music. I tried to run relatively conservatively for the first few kms in this segment, knowing that I could pick up the pace depending on how was I feeling at the turnaround.

The turnaround snuck up pretty quickly, so I bid adieu to the poor marathoners and started making my way back. I chowed down on a Kewaza ball at the halfway mark to keep my energy levels high for the second half of the race. (I talk about Kewaza balls and other fueling fun facts in this old marathon training post, if you’re interested.)

When I run longer distances, I try to assessment my effort every so often and think: can I sustain this pace for 15 more minutes? (I read this somewhere long ago and for whatever reason, it works for me). This helped keep me pushing, but within reason.

As I got closer to km 14, I felt a little tired, but I knew that I still had plenty in me. When I reached the 2/3rds mark, I was pleased with how much energy I felt I still had.

I slowed down in this segment, which I’m going to go ahead and blame on the minor but nagging leg tightness.

Splits:

KM 8: 5:46 — KM 9: 5:48 — KM 10: 5:47 — KM 11: 5:53 — KM 12: 5:51 — KM 13: 5:59 — KM 14: 6:00

KM 15 – 21.1

I was feeling good and the solid tunes just kept on coming, so I allowed myself to stare off into the distance and go on autopilot. By this point, the runners were fairly well spaced out. I could see the same cast of characters ahead of me (orange jacket guy, blue jacket guy, black top guy, etc.). Every so often, someone ahead would pull over to walk or tie a shoe. A couple of people passed me, but I had a good amount of wind left in me and I was able to pass more than passed me.

This rarely happens, but the km markers seemed to come reasonably quickly as the race went on. I started to wonder if, against all odds, I just might sneak in under the 2 hour mark after all. I didn’t have a watch on me and my phone was tucked away, so I had to go purely based on feel. I knew I’d have to pick it up and challenge myself if I wanted to really go for it, so I tried my best to giv’er.

Before I knew it, I could see the finish line up ahead. Is it just me or does the finish line always seem like a mirage – so close, but so far? Luckily, the CLASSIC Darude hit, Sandstorm, doo-doo-doo-doo-dooed me all the way to the finish line.

Splits

KM 16: 5:44 — KM 17: 5:45 — KM 18: 5:54 — KM 19: 5:46 — KM 20: 5:44 – KM 21: 5:14 (it was Sandstorm)

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My final chip time, according to the results, was 2:02:23. I am STOKED with this! No, I didn’t break the 2 hour mark, but I felt sooooo good the whole time DESPITE the most lackluster training and a nagging injury. You know what that means, right? It means that if I let myself heal properly and bust my butt in the spring, odds are good that I can set a PR at half in 2018. Game on!

I placed 78/249 runners in the half distance, which I’m happy with (though this is a little misleading, because a handful of runners raced faster than I did, but their gun time was slower because they started behind me). I estimate I came 37/119 for women (based on names that sound womanly) – alright!

As for Cedric, despite ZERO training (literally not a single practice run – though there was some cross training at the gym and on his mountain bike), he placed 12 out of 99 runners for the 5k! He says the runners in that group were on the casual side, but still – I’m pretty stoked for him.

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And that’s that for another year of races. I’ll do a full Year in Review a little later, but I’m so happy to have finished on a high note after facing a few good road bumps in my running this year.

On Running and Changing Plans

When I planned out my race calendar earlier this year, the Squamish 50 23k was supposed to be my last one of the year – but when we returned from the Yukon, I felt like I probably had one more race in me.

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(This photo is 2 years old but seemed suitable enough for this post)

I felt a little burned out from trail running (weird, I know), so I decided to sign up for a road race. I wasn’t exactly smart about it; I hadn’t run on roads in awhile, so I decided to lace up my shoes on a lovely early fall day to see if I could manage to run roughly a half marathon distance (even if it took me forever to do).

I could! It wasn’t easy – I ran at a 6:23 km/h pace – but at least I knew I could handle the distance.

I signed up for a half marathon about 7 weeks out, and I thought that if I worked hard at training, I could probably break 2 hours (which I’ve only done once) and could maybe even snag a PB.

The first month of training – and I use that term lightly, because although I had a rough structure, I wasn’t following a proper plan – went swimmingly. I got progressively faster on my long runs and a 5:45 km/h pace (needed for a 2 hour half) seemed challenging, but doable. Also, my long runs continued to fall on days where the weather was just perfect. Life was good.

Except for one thing: I felt a nagging soreness in my lower left leg – kind of behind the shin, by my inner ankle bone – which was annoying, but ignore-able. I ran through the soreness, but it only got worse. Eventually, I wasn’t able to ignore it anymore. Running was starting to seriously hurt.

The foot on the opposite leg also had a weird shooting pain when I stepped on something uneven (like a small pine cone or a pebble), which wasn’t good either.

I got a solid massage and upped my stretching game, but I was hurting hard only three weeks out from the race. I wasn’t able to put in many miles and my long run was excruciating – and I felt much slower than I’d been in recent weeks. As you can probably imagine, this was not exactly motivating.

Fast forward to today: the race is in a week and a half, and I’m not doing a whole lot of running. Instead, I’m doing lots of long, slow stretching. I’m foam rolling and yoga-ing, too. This morning, I went for a short run and didn’t feel any soreness. I contemplated extending my run, but decided it was better to stop while I didn’t feel any pain rather than pushing it too much.

Of course, running healthy is the most important thing – but I can’t help feel discouraged that the crucial couple of weeks before the race have gone to waste. The good news is that I think I’ll be able to tackle 21.1 k on race day – and if not, I can always drop down a distance.

The bad news is that I worry I’ll feel slow and sluggish and awful. I’m coming to realize that my sub-2 hour goal probably isn’t realistic for me for this race; rather, I should aim to have a healthy, pleasant race, even if I’m going at a snail’s pace. The nasty weather we’ve had as of late hasn’t done much to lift my spirits, but luckily, we’re heading into a stretch of sunshine now.

I’m hoping for a mini miracle on race day – one of those perfect weather days where you feel like you can fly. Either way, I’m getting nachos after, so it’ll be a good day no matter what.

Oh – and now I’m getting sick of road running and can’t wait to get back into the trails. Running, you fickle, fickle beast.

Thanksgiving Weekend Finale: Capra’s Turkey and Trails Run

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Despite what my previous two Thanksgiving weekend recap posts might suggest (pumpkin pie and butter rolls), I did more than just eat over the long weekend.

Capra, the local trail running store and the hub of Squamish’s trail running community, put on a fun, family-oriented trail run this past Saturday, October 7. The run is called Capra Turkey & Trails, and it was the second year in a row that they put on the event (not bad, considering they recently celebrated their first anniversary).

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As advertised: the weather looked exactly like their promo pic (above)

I haven’t been doing a ton of trail running lately, but recent runs have included running up 50 Shades and running down Credit Line. I was relieved when I found out that the 6k trail run consisted of running halfway around Alice Lake, out on Jack’s, up 50 Shades,  down Credit Line, and back to Alice Lake via Jack’s. These aren’t necessarily easy trails, but at least I was very familiar with them.

The race was right up my alley: small and informal, but well executed. I had signed up online (the $35 fee includes a donation to the food bank), so I just had to pick up my bib before the race and I was good to go. Though the forecast looked iffy, the weather ended up being prime for a fall run: cool and overcast.

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I watched the tail end of the kids races (a 1k – the Gobble Wobble – and a 3k youth trail race), then I set out alongside 38 other runners to take on the trails. I started towards the back-ish but ended up passing a few people on the 50 Shades ascent. I ran the majority of the trail – something I definitely don’t do when I’m running it on my own.

The technical descent down Credit Line made for tricky passing. Luckily, we were pretty well spaced out by then. One dude passed me, and I passed a couple more people (mostly because they had to pull over to take off an outer layer or re-tie shoelaces – but hey, I’ll take it).

Arguably the toughest part of the course is “gentle” ascent back to Alice Lake on Jack’s Trail. This darned trail doesn’t look very daunting, but the up is just enough to be annoying – especially after having conquered the ups on 50 Shades. I made it back to the finish line in 45:15, which put me in 23rd place out of 39 runners. (Technically the last runner was the sweep guy so I’m not sure he should count…)

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Although Turkey & Trails is one of the smaller races I’ve done, they seem to have had the largest prize table of any race I’ve attended – and the best part is that prizes were drawn, not earned. That’s always good news for a middle (er… back) of the packer like myself. I didn’t walk away with either of the grand prizes (Altra shoes or La Sportiva shoes – I wish!), but I did get a snazzy, squishy Capra cup.

Will I be back next year? Heck yes! Will I be running Credit Line anytime soon? Heck no – apparently, a cougar has made it his local hang out, and he’s not that keen on sharing it with the rest of us.

Turkey & Trails – make it part of your Thanksgiving weekend traditions!