Sweet Run: Pacific Wild Trail (Ucluelet, BC)

By

-

October 29, 2012

By: Magi Scallion

Most people head to the west side of Vancouver Island to play in the Pacific. Whether it be surfing or storm watching, the waves are where it’s at. I headed west because I was feeling out of the loop, having not been here, but also to get away from distractions and get some work done.

It was absolutely pouring rain when I arrived on Saturday evening and checked in to the Surf’s Inn guest house. The guest house was a real find – cheap bed, great shared kitchen, and welcoming hosts who were more than happy to point me toward all of the local attractions. Luckily the first attraction they pointed out was the Pacific Wild Trail, a “hiking” trail that starts right in the town of Ucluelet.

I went out for a quick rainy run on Saturday evening to the south end of the trail. It was about 1 km along the paved road (great sidewalk) to the trail head and then the trail was a 2.5 km loop. The trail was AMAZING, especially if you’re a beginner trail runner. It is a 1 metre wide gravel surface that takes you through the jungle and right to the Ocean’s edge where you can see amazing waves and great views.

There are lots of quick zigs and zags and lots of rolling hills. I can’t think of a flat section of trail! In that sense it’s really great for rhythm running and the soul. Further, the trees are so thick (rainforest for real) that you don’t even really notice the rain. It was kind of like looking out to the ocean from the shelter of a 2.5 km long porch!

On Sunday I took a spin out to the other end of the Pacific Wild Trail. It’s about a 4.5 km stretch along the ocean that I did as an out and back. You could also make it a shorter loop and run back along the main road. Again there were excellent views and a very similar style of trail. This trail was a bit more difficult to navigate as there were many intersections. Once I got in the groove it was OK though.

These are fantastic trails – I’d definitely come back again for a vacation and may even do some surfing and other such water sports.

***

Born in Nova Scotia and emigrating to British Columbia via Ontario and Alberta, Magi has been running the entire way. Primarily defined as a cross country ski racer, Magi has competed nationally and internationally in that sport. The highlight of her career was competing in the World University Games and the World Cup races in Canada in 2007. Cross country skiers rely heavily on running for cross training and Magi has become an accomplished trail and mountain runner, representing Canada at the World Mountain Running Championships in 2005 and the winning numerous national championships medals.

Today Magi runs for fun… and it’s a lot of fun! Epic mountain runs, city cruises with friends, and more keep her happy and occupied outside of work and school.

Niagara Falls Marathon highlight reel

By

Karen Karnis

-

October 29, 2012

I sat down to write a race report on Friday, but by the time I was finished, the report was really really (really!) long, and to be frank, kind of boring. So I decided I would just share the highlights so you can get on with your day.

So here they are, in no particular order:

Start area: they let us hang out inside the Albright-Knox Art Gallery to stay warm and dry, which was terrific. There was also a beautiful park across the road (bonus porta-loos in the park!).
Peace Bridge: seriously, the reason we run this race – to start in one country and finish in another. The highlight of crossing the border comes a mere 6K in. Contrary to popular belief, the bridge is not steep – but it is windy, so if you can find a group to tuck in with and share the load, you might be happier.
My race crew: no highlight reel would be complete without a shout-out to my husband, Steve, and my friends Kirk and Tanya who drove all the way to Niagara Falls to bring me birthday balloons and meet me on the course three times. Then they patiently waited around for me while I took an ice bath, followed by a hot shower, then walked nice and slow as I hobbled up Clifton Hill to go to dinner (hint: it’s not named after a guy called Clifton Hill).
Water stations: where do I even start? They were terrific. First, they were frequent. Second, they were enthusiastic! A lot of them were staffed by area high schools, and the volunteers were absolutely outstanding. They made signs. They cheered, sang, blew kisses, called runners by name, and of course, supplied water and Cytomax. Then there was one that was staffed by some other community group – I can’t recall who it was, but their station was a tribute to the bicentennial of the War of 1812 – on the north side of the road, volunteers were dressed as red-coats and natives, and on the south side, they were dressed as blue coats. It was awesome.
The Shuffler: in my experience, there is always at least one low point in a marathon. Also in my experience, the way I handle it mentally determines how the rest of my race will go. As I was running through said low point, maybe 31K in, I was giving in to the urge to walk, starting to believe I was having trouble breathing, watching the time bleed away, and thinking I was going to blow it. Then I heard “Is that Karen?” I looked up, and there was none other than our own Shuffler and Mr. Shuffler – Dana and John. They ran along beside me, did their best to distract me, encourage me, and generally push me along. As they were about to leave the course I asked if they were waiting to see anyone else. The answer blew me away – nope, they had come out just for me. No word of a lie, that was exactly what I needed to dig deep and pull off an almost-terrific final 10K.
This:

How to be mentally tough for a tough race day

By

Andrew Chak

-

October 27, 2012

Sometimes race day brings about some tough weather that is less than ideal. Whether it’s a rainstorm or strong winds, some of us might be tempted to opt out of the race altogether. But us runners are a tough bunch as we’ve persisted to run mile after mile and have grown our mental ability to push through our limits.

I remember one race where I pulled up into the parking lot and it was absolutely pouring rain. I could not see ten feet in front of me let alone seeing myself even starting the race if the race would start at all. I made the choice to run that day and it was one of the best choices I’ve ever made – more on that at the end.

So when you have a tough race day ahead of you, you need to prepare your mind just as much as you’ve prepared your body. The good news is that mental toughness is a choice, and it’s your choice to run the race you want to despite the elements. Here are some reminders on how you can stay mentally tough for a tough race day:

Roll with the weather
Don’t go about checking the weather forecast over and over again hoping that it’ll change. I know I’ve checked many different sources for forecasts hoping quite literally for a ray of sunshine. You need to reframe your mind to embrace what the weather conditions will bring to your run. Just think, if it’s raining, your shoes will go through a terrific wash and be clean for your next run.

Respond to the conditions
You’ll need to adapt how you run through the conditions – from scanning ahead to avoid large puddles of water, to avoiding sewer grates that can cause you slip. You’ll power through the wind and take it on as an extra workout, while taking advantage of the extra boost when it’s on your back.

Remind yourself of the strength you have
You’ve run many a run before this day and that is what gives you the strength you need to do this. And you’re there on race day with many other strong (or perhaps crazy) people who want to do this too. Draw strength from within and from those around you.

Have the courage to show up
Showing up on race day despite the elements is not just an act of determination, it’s an act of bravery. You’ve committed to this race and you’re going to finish it. The medal you receive at the end is not just a badge of completion, it’s a badge of courage.

Stay resilient to the finish
This tough race isn’t necessarily going to be about your best time, it’s about the toughness it took to finish it at all. Completion on this day puts you in an even more select group of people who have chosen to run the whole race to the end – keep that in your mind throughout the race as you power through each step.

Be mindful of others
A tough race day is tougher for everyone. You’ll need to be more aware of others as you draw on them for support and as you also provide support to them. Be especially watchful of those who are in need on the course – you’ll never regret taking the time to help out or encourage another runner.

So on that soaking race day I mentioned earlier, I was one of a few hundred who decided to take part. It was an exceptionally inspirational run as it was about raising funds for very young children with a debilitating disease who fought through so much more than one rainy race day. For me, however, I tasted victory for the first time as I won my age category and was glad to have made the choice to run the race that day.

Mentally yours,

Andrew

Twas the night before the marathon

By

Andrew Chak

-

October 27, 2012

Twas the night before the marathon and all through the house,

There was nobody running, not even a mouse.

My running shoes were laid out with my favourite gear,

In the hopes that race day would soon be here.

I knew I had to get to sleep soon, get myself into bed,

But I had visions of a finish line dancing in my head.

These past days had been hard, and they were really quite straining,

For me to be idle and taper and trust in my training.

I thought back to the months before and it brought me a smile,

To be proud of the mileage I built up, mile after mile.

There were tempos, and fartleks, and the weekly long run,

And meetups with friends, which made it more fun.

Today was the expo, to pick up my bib, shirt, and kit,

And to make sure that everything was just the right fit.

As always, it was fun, to browse the latest running fashion,

And to be surrounded by others who share the same passion.

I watched what I ate today, did some smart carbo-loading,

But no different menu items for me as I didn’t want bloating!

I was pumped, I was psyched, and I was all on the ready,

But told myself to stay calm, to be focused, to be steady.

I envisioned the start line and getting to the corrals,

Where I’d meet my race companions, my new running pals.

I had a goal in my mind and I knew my exact pace,

That I wanted to keep from the start of the race.

I had a gameplan in mind – the way I wanted to run,

And told myself not to change it – even if under the gun.

I strengthened myself knowing that the hardest part of all,

Would be near the end where I would need to run through the wall.

I dreamt of the ending, of making that final turn,

And get that sweet medal that I’ve worked so hard to earn.

I can’t wait til that moment that I’ll look forward with zeal,

When I get to celebrate with my post-running meal!

But it starts here right now, as I head off to rest,

You’ll want to rest up too, so that you can be at your best,

So I wish you all well and I say with all my might,

“Happy Marathon to all, and to all a good-night”

Why I ran a marathon for my birthday

By

Karen Karnis

-

October 26, 2012

“You’re running a marathon for your birthday? [laughter] That sounds like the opposite of celebrating!”

Runners get it. Even the runners who say they’d never do it do understand it, at least.

When I signed up, I even laughed at myself a little. Halfway through training, I said to Steve, “This seems like a good plan now, but that morning, I might wake up and whine that I want my traditional birthday-waffle breakfast!” He just smiled, but I think that might have been because he was just happy he would be going out for breakfast on my birthday instead of having to make me waffles.

I am not one to make a big deal about my birthday – beyond the waffles, that is. I usually have a nice dinner with my parents, maybe see a couple of friends, and that’s about it. So it’s not like I was foregoing any major festivities (except the waffles!) – in fact, I think commandeering a race with more than 4,000 runners as my party was the best idea ever – someone else supplies the sports drink and cleans up the mess!

Seriously though, running is probably the single most life-affirming activity I can think of. How do I even describe it? When I am running, I feel strong, powerful and brave – yet tired, and even weak. I beg to differ when my brain tries to tell me my body is tired and maybe even hurt – I tell it, “Your argument is invalid! I know that I am fine!” even as I wonder if it is true and question my own sanity. Yet somewhere, deep down on some primal level, I am relish those feelings of defying my brain, of feeling weak but pressing on anyway, or feeling strong and wondering just how strong I can be. Or both! And as my heart pounds and my ears pop and my lungs try to glean every possible oxygen molecule from the air that I suck in, I know, with every fibre of my being, that I am alive.

Then crossing the finish line in victory – well, there’s just no other feeling like it. I can’t think of a more appropriate way to kick off another lap around the sun than celebrating every ounce of that feeling.

Don’t get me wrong – just because I am serious about it doesn’t mean I take it too seriously. After all, I did run the race dressed as Supergirl. I also let myself order the weird combination of foods I was craving for supper afterwards, despite the odd looks from the server, because really, that’s the other reason to run a marathon on your birthday, isn’t it?

One sock, two sock, pink sock, white sock

By

TSchroeder

-

October 26, 2012

When I was about six months pregnant with first child, my husband and I took one of those baby prep courses through our health region. We learned about the different types of pain relief during labour and how to bathe a newborn. If there was any justice in the world, all expectant parents would also be given ninja training, specializing in the fine art of getting in and out of an area quickly and undetected.

Today I went out for a run and my feet looked like this:

I have about three baskets of clean but unfolded laundry in various rooms of the house right now (three might be a bit of an underestimation as all are piled so high they are on the verge of tipping over and burying the dog and any other small creature, such as an unsuspecting toddler, in a colossal avalanche of sleepers, cotton thongs and Spiderman pajamas). The compulsion to run struck mid-afternoon. Given my recent bout of indifference, I had to act on the urge immediately or risk losing it to the temptation of a glass of sparkling Pinot Grigio chilling in the fridge. Both kids were down for a nap. An awesome time to feel a flash of motivation. A not so awesome time for my infant son to be napping in my room, roughly a foot away from my little stack of running clothes. An even worse time to discover I could only find one running sock in that pile.

I tiptoed around the room, searching the dirty laundry, trying to make as little noise as possible and well aware I was losing valuable time with each passing minute. I knew there was one clean (unmatched), non-cotton sock in my drawer. I had the choice to take it and (stealthily) escape from the room or keep looking in vain for something only I or a What Not to Wear host would even notice.

My entire existence feels like a constant balance between such choices. I’m typically not the kind of person who would skip a run because their socks don’t match no matter how good the wine is. However some days, the decision whether or not to exercise means compromising or shifting other less superficial priorities. Can I run errands in the evening, in my tights, without a shower? Do I have time to set the stove to simmer, dash out a quick 5k and get home in time to eat dinner with my family or do I wait until after dark, when the kids are winding down for the night instead? Deodorant, thank God for deodorant. And pretty headbands and hair accessories to throw into a windblown “run bun” that end up looking like the intentionally messy style A-listers rock on the red carpet. But what about that wine? Sitting on the couch and enjoying some peace and quiet is such a rare opportunity. Am I really going to toss it out the window for day-old socks, a pool of sweat in my cleavage and tight quads my three-year old will repeatedly bounce up –and-down on in a few short hours (because really, what is a mere seven kilometres when faced with her own personal mom-sized mechanical bull).

In short, yes. Yes to the stink and the sweat and the bad hair and the wildly inappropriate tight tights in public (an elderly man verbally appreciated my shape while I was waiting in line to pay for coffee cream. True story). Because there will come a time in approximately 48 hours when I’ll be faced with the same decision and I’ll choose the couch, the carefully-yet-quickly flat-ironed hair instead and the chance to doze off in front of a PVRed episode of Modern Family. I jump on the opportunities when they arise and I don’t actually manage to talk myself out of them. The wine will still be there when I get home. Hopefully so will the kids. And the endorphins may, just may, inspire me to fold some clean clothes so next time I can run in perfectly matched socks.

The road less travelled

By

CBouwers

-

October 25, 2012

This summer I discovered the joy of trail running.

You have to understand, this was the first time I have ever ran on trails. I live in Niagara and have access to some of the most beautiful trail out there.

On top of the beauty, these trails include some killer hills as I live halfway up the Niagara escarpment. Sadly, I have only come upon this discovery quite recently. I was oblivious to this treasure trove of running joy that is literally in my own backyard.

But discover it I did. And I had to share the love.

How can you not enjoy running when you are looking at this!

I’m inspired and motivated each time I step onto the trail. I got hooked in the summer, but in the fall the trails are even more beautiful. How have I missed this in my running adventures for so long?

Just makes me want to run!

Sock Talk…

By

LGuchardi

-

October 24, 2012

Next to puppeteers, runners are probably the next most obsessed population when it comes to being fascinated with socks.

Running socks come in all shapes and sizes. Single layer, dual layer, wicking, non-wicking, toe socks, anti-microbial…some even have a silver lining in them (nothing to do with running on clouds) but to help with odor control.

Selecting the correct sock for you is as important to your running success as your shoes and your training, and yet sometimes socks are the most neglected part of your running gear.

Unfortunately, the only way to find the right sock for you is to experiment, and it’s going to be an expensive experiment as most quality running socks range between $9.00 and $16.00 per pair. Your local running store and other runners are a great resource. Don’t be afraid to ask another runner what socks they run in and why they like them.

Once you find a pair of socks you like, stick with them…buy multiple pairs for the season. Having said that, you need to keep in mind that over the years your feet do change, so it’s normal to continue the experiment to keep your feet happy.

Make sure your socks fit properly, socks that bunch at the heal or are too large will cause blisters, and sock that are too tight will also cause blisters , some will even cut off circulation to your toes. You need to be able to wiggle your toes to keep your calf muscles relaxed during a run.

Personally, I have gone from running in dual layer to single layer padded for winter, and single layer thins for summer temperatures.

Here are some tips to keeping your socks in peak running condition…

Now, you’re going to think I’m crazy, ( technically the jury’s still out ), but I keep my socks in pairs, and have multiple pairs of the same sock…so the first thing I do is mark each pair with a permanent marker to keep the pairs exclusive. I use a different colour or pattern for each pair so when 10 pairs of identical socks come out of the dryer I know what sock goes with what sock. This keeps the pairs wearing evenly.

Never run in a pair of socks fresh out of the package without first washing them in a mild soap and cold water. You never know what might be lurking in the fabric waiting to surprise you a few km into your run.

Do not iron your socks or put them in the dryer…hang them to dry. If you must use the dryer, use the lowest setting… heat is the enemy here, it will break down the elastic in the socks, drastically shortening the life of the sock.

Keep your toenails trimmed “ya freak”, the last thing you want to do is ruin a brand new pair of socks by putting holes in the toes with your ultra-sharp / ultra-long toenails.

Inspect your socks for pilling, damage, or excessive wear. I usually will get about 6 months out of a pair of good quality socks. Don’t be afraid to make the call when the socks are no longer comfortable or suitable for running…the beauty here is that most sock relegated to “non-running status” still have a long useful life as your “everyday socks”.

Finally, you get what you pay for. I know socks are expensive, but they are the layer of comfort and protection your feet need to make it through your long runs. Don’t cheap out on your socks…your feet will thank you.

9 Run Run, My Hometown Race

By

DBeach

-

October 22, 2012

Saturday morning, 8:45 AM. I’m lost in the details of tying my shoe perfectly before the race starts. Not too tight, but just right. Every intricacy is a need to keep the mental stability leading into a race. It’s like pressure of being the quarterback, the starting pitcher, or goalie. Initially we build these basic regularities and they grow to be the norm of every race. To prepare ourselves for, what in minutes, will hopefully be the best that we can be and the release of all that building energy and antipation!

This morning I was certain I was ready. That nervousness and exuberant energy was absolute. Lately a good race for me represents an erratic stomach on the morning of the event. It’s a horrible feeling and from what I can discern, it’s completely related to nerves. This morning I was nervous! My hometown race: my sanctuary. Since the moment Stittsville got the race, 9 Run Run (2010), I have been proud to run the 1/2 marathon and race where I have spent so much time running/training. The course is filled with great views of fall colours. When you’re running the course you can capture the feeling of peacefulness and solidarity that you can’t get in a lot of races. Though as visual as it is, the course has many challenges that make it a worthy adversary.

I toe up to the front of the start line just before the countdown begins. My hand to my watch I’m ready to go. “3,2,1!” And I’m off, I feel exhilarated with every step. I’m leading when a young lad jumps to the front. He must be hitting 3:20/KM. My plan is to maintain 3:30/KM for two kilometers and see what happens. We veer left onto Main Street. I have a goal: top 3 in my hometown race, this is my mantra!

I check my watch, right on pace. We’re about a kilometer in when the young lad who was leading falls off. As that happens, an older runner passes me to take first. He seems experienced and has a strong pace. I don’t want to get over zealous and my pace was right on schedule, so I tuck behind him thinking that I can let him take some of the wind. Shortly after that we take a right onto Flewellyn Rd. We’ve arrived at the stretch of the race that goes on for what seems an eternity and the headwind actually feels stronger heading this direction. We’re keeping pace at about 3:50 and I’m quite comfortable, here at 4KM deep, that this is the leading pace. It didn’t take long for me to learn that the pace would have to be faster to keep my spot, as a tall dude passes both me and the leader going what seemed like 10 seconds faster per kilometer. We’re about 6 or 7KM in at this point. It only took this runner a few minutes to gain a good distance on us, he was wheeling!

I decided that it was time to change plans. I still felt good, and even fighting a strong headwind, I was able to grit a concerted effort pace that had me aiming to catch up to the leader. By the time I had reached the 10KM marker, I had another guy pass me, I was starting to cramp up in my lung at this point. I had run the Scotiabank Toronto Half Marathon the weekend previous. In Toronto I had a major side stitch. I got advice from Zone 3 coach Rick Hellard during the race, he said “Exhale more, it will help” I remembered this and immediately started to change my breathing. Fortunately I was able to keep the cramp away for the rest of the race. (“Thanks Rick, you rule!”) I was still starting to feel the effects of the wind and hills, it was slowly grinding me down. We hit the fifth long hill. Not steep, but long. This is when my mantra really had to carry me through the rest of the race. My body ached to be finished.

11KM: we’re on our way back towards the start line, following the Trans Canada Trail from Jinkinson Rd. Now I know the hills are pretty much done, and that I’ll have a tailwind heading back. I’m maintaining focus on the 2 guys in front of me, I’m consumed with trying to catch up to them. I figure doing my best will keep me far enough ahead of those behind me. The down grade feels great and I’m able to pick my pace to 3:30-3:45. I’m picturing the finish line, and that soon enough all of this pain can end. 15KM, then 16KM, then 17KM… I’m getting stronger as we go and slowly creating less space between me and the 2nd place runner. By 18KM I’ve sold myself on the idea of possibly catching him. I never caught him, though this was nice motivation to get me to the finish line!

I exit the Trans Canada path and back onto the street where the race started with about 800 meters to go. I see the 2nd place guy just ahead and give it my everything to catch up to him. So close! But I am ecstatic at my result from 11th place the two previous years, to finally accomplishing 3rd. You’ve got to love when absolutely everything falls into place and goes like you planned. The game plan perfectly executed. I usually start off with a base plan and go from there. I come out fast, I evaluate when I may need to make up time because of hills, and that last 6KM is my time to shine. It’s all out, excruciating mental anguish, but it’s what I love about racing I guess. I like the last 6KM to empty the tank and to reaffirm to myself when it’s all over, that I left it all out there. The best part from this race is that it’s without self criticism, I’m just excited to get better and improve. I’m excited for what’s next!

Here’s to you and leaving it all out there!

D

It’s Relay Season!

By

Ben Kaplan

-

October 22, 2012

By: Magi Scallion

It seems that the autumn means relays and cross country races – all fun in my book! One of my favourite relays is the Banff Ekiden, a 5-person, 42 km km, mountain adventure in Banff, Alberta. I organized it for a couple years before I got a “real” job and have always enjoyed running in it. Relays are fun because they’re a combination of team spirit and individual performance.

This year I ran the Whistler 50 (mile) relay on the same team as last year: just a casual group of pretty amazing runners from the Vancouver/Victoria area. We call ourselves Team BAC: Bad… and Casual to illustrate our participation in the sport. We’re pretty casual as we do it for fun but a few of the people on the team are pretty amazing runners to boot… all with the right attitude for fun and fitness!

The Whistler 50 is a pretty great relay, too, as it is run on a 20 km loop. There are 8 legs: four loops split into a 13 km segment and a 7 km segment. It’s a great course for cheering and easy to get between the two exchange zones. The event started at 8:00 am this year… in the snow! It snowed throughout the day and just barely abated by the time I started my leg (8th and final). Bad weather seems to unite the team even more as we all suffer together… right?

At the end of Leg 4 we were already holding steady in 3rd place overall and 1st place in the women’s field. We had a men’s team pass us on leg 5 so we were briefly bumped back into 4th place overall, but our leg 7 runner threw down pretty hard and brought us back into 3rd place. I had a pretty fun run home and maintained our position.

If you get a chance to go to Whistler for this event, I highly recommend it. It’s slow season in Whistler so accommodations are reasonable (go for the weekend) and all of the restaurants seem to have great discounts. The weather is normally decent at this time in October, so don’t be scared by the snow. I’m sure it was an anomaly for this year… and it was fun anyway! There is also a great post-race party with a bar and dancing hosted by the organizing committee that is simply not to be missed!

If you don’t get enough racing in the Whistler 50, you can also check out the “Lumpy’s Classic” trail running race in Pemberton the next day. The winner of the 12 km event gets a bag of Pemberton potatoes and the finish line snacks include home-baked banana bread and cookies! Not to mention the registration fee is less than $20 and can be paid in cash at the start line.

Get out there and enjoy the last little bit of running season!

***

Born in Nova Scotia and emigrating to British Columbia via Ontario and Alberta, Magi has been running the entire way. Primarily defined as a cross country ski racer, Magi has competed nationally and internationally in that sport. The highlight of her career was competing in the World University Games and the World Cup races in Canada in 2007. Cross country skiers rely heavily on running for cross training and Magi has become an accomplished trail and mountain runner, representing Canada at the World Mountain Running Championships in 2005 and the winning numerous national championships medals.

Today Magi runs for fun… and it’s a lot of fun! Epic mountain runs, city cruises with friends, and more keep her happy and occupied outside of work and school.