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Whistler 50 miles ultra

2011-11-09T20:11:00.000-08:00

Do you know how stubborn you could be, how long you could ignore the pain and reality?

This year was the inaugural of the Whistler 50 miles relay in Whistler the home of the 2010 Olympic Mountain events. My trip to and from whistler was less than a day, I left North Vancouver just past 2 AM and I back in North Van just past 3 PM. While
I was in whistler my mind was so occupied with my nagging knee pain and the goal of finishing race the I never felt or thought about the energy or the buzz that 2010 Olympic left behind.

As an ultra runner I really enjoy the events that include the relay teams: for one you have the support of fellow relay runners and also sometimes the self motivation of catching up to the relay is good encouragement to finish or do well in the
race. Even with H2H always had a goal to finish ahead of the relay teams but unfortunately never been able to accomplish that.

Wichoten Holland 100KM race thus far has been one of the lowest performance among all of my races since I started running but I was proud that I endured 66 KM of pain and cramps and finish the race with sever back injury. After the race my motivation was at the lowest and I wanted a race to redeem myself so I registered for the whistler 50 miles ultra.

For the Thanksgiving holidays as family we went to Mount Baldy and while we were there we went for a short hiking trip. I turned the short hiking trip into a 2 hikes and fast downhill’s running to make up for a 3 hours long run. Must feel good at 7000 feet but it wasn’t pretty 2 days later, felt sharp pain in my right knee and I thought it was just a temporary pain, have felt it before and should go away soon. However; this pain wasn’t as cooperative of the previous pains and wanted to be dormant and no intension of leaving me alone. To cope with the pain and to reduce the impact I decided to use less of my legs and started swimming something that I eally suck at and when I swim I feel my lungs want to explode.

Is whistler 50 miles now going to be redemption race for this poor lad, no way and a few times I thought about not starting the race. Deep down I wanted to run this race, for one is whistler why wouldn’t you want to run there and secondly test to see how much I could endure nagging knee pain. Call me crazy but that’s the way it is, you don’t know, explore them, find out.

The night before the race I got all my nutrition, clothes ready and went to be about 10:00 PM and set my alarm to 2:00 AM. For 2 hours just laid down in bed and rest my mind and don’t remember when I actually feel sleep but sure I woke 1:45, had breakfast and packed the car and left the house just past 3 AM. I saw 2 cars on Lonsdale and one of the driver senior citizen, what he was doing outside that early, and my guess he couldn’t sleep or had to go to hospital.
Highway was dark and lonely; I saw 2 cars only on my side of the road from Lonsdale all the way to first intersection before Whistler and 4 cars going in the opposite direction.

I Never drove that early in the morning on the highway before and the timing

close to Halloween every time I saw a car I thought of the creepy movies
specially semi truck driving behind you and pushing you off the road and laugh
out load J. By 4:30 AM I was in whistler and in the day parking lot, we were told that Parking programmer was supposed to program the meter so we get the day pass but someone obviously forgot and race organizer were very kind they took our licence plates and coordinated it
with the By-law officer not only we didn’t get a ticket but also we didn’t have to pay for parking.
After short briefing of the race course by Ron Adams we left the Whistler Conference Centre to the start.

It was cold but warmer than I even thought about and dark. 5 runners

at lead, Darin Bentley, Chris Downie, Jenn Segger and Nicola Gildersleeve and I hit the pavements. Chris and Jenn took off a head and Darin behind them. I ran and chat a bit with
Nicola and realized she wasn’t about to go faster earlier on. Apparently 2 ghosts were caught in Camera in Whistler and one of them wearing Saucony ViziPro line gears.

My goal was to stay with the lead guys as much as I could and finish the race quicker to avoid more. So I picked up the pace a bit and caught to Darin. I hadn’t seen Darin for over a

year since Fat Dog 2010, I miss the World Gibraltar in 2010 and he missed
Wichoten 2011. It was great running alongside of him and we chat for a while until he had to pull aside for pit stop.

Then I cut up to Jenn and then to Chris and took a tiny lead to the aid station where we supposed to have our drop bags. Up to this point I have already finished drinking my carbo-pro mixed with water and a Gel. No drop bags at the aid station yet so it meant no more food. I was lucky aid station had some water and Darin’s wife Kerry was Gracious to fill up my bottle with water. So I ran a whole loop with 2 Gels which I saved them for emergency and Water. That a bit affected my energy level to continue with the pace I was running and here Darin took the lead and Chris to follow. I only saw Chris one more time about half way into the 2nd loop. I don’t know what was going with me that day with exception of the first loop, I had multiple pit stops, lap 3 five times alone and they keep putting me behind, it was crazy. In a sense it was good, giving occasional break to my knee.

Shortly after loop 1 about 7:30 we a had a bit of day light and it was great seeing the course going through the golf course, residential area and around the lakes and parks. What a fantastic and breath taking view of mountains, ski runs covered with snow, causal hikers walks in the trail with dogs, some small and yappy ones too. Volunteers at the aid stations and the course Marshalls mostly from the relay team taking turn for their Volunteering duties. Most of the trails were the first time I stepped on so now I know more areas to run when I visit whistler next time.

Ran about a Kilometer of the 2nd loop with Chris and this was the last time I saw him
thanks to my frequent pits topsJ. Ultra running is a definitely a science that I admit haven’t been able to master even a chapter, always something different.

I finished lap 2 just under 2:51. I was very pleased with that and I knew if I had to walk for the rest of the race I would still make the caught off time, my goal was that my name to be listed under the finishers list.
By lap 3 the pain was getting worse and the only worries I had if I stop whether my knee was going to give up and collapse so I never stopped or stood up straight legs side by side even
at aid stations I tried to keep left leg ahead of the right to keep me
balanced.
I was very pleased with my performance considering the condition I went into the race and was able to finish the race sooner than I anticipated so I didn’t have to torture my
knee any longer. 6 hrs and 24 min into the race I crossed the finish line in third place.

Thank you to My Sponsor Saucony for their support and fantastic Gear the rock start Kinvara 2. The winner Chris Downie was also wearing Kinvara and right before the race he mentioned to me how happy he was running the shoes and he also told me that he had done 100k trail race in them as well.

Thank you to all the Volunteers to feed us, and keep us safe from the Cars :).
Thank you to Kathy McKay for her inspiration and the moral support I needed for this race.
Thank you to Ron Adams and his company for organizing such a wonderful event. I look forward to running this race again next year!

http://www.bcathletics.org/whistler50/

Happy running!!!!

Our greatest glory is not in never falling but in rising every time we fall

2011-10-29T12:09:00.000-07:00

"Our greatest glory is not in never falling but in rising every time we fall"

2011 has been an interesting, exciting and frustrating year for me personally and keeps ticking
that way. My life personally has been a very busy year as far as my work goes and it has affected my training which I am not fond of.

I haven’t been training to the level that I like to compete in the endurance races or even for
the marathoning. I have come to the realization that lack of endurance training has also contributed to my injuries outside of running. I was much stronger when I was going for longer runs, weeks with 50-80 miles and sometimes to 100 miles before 2011.

I haven’t adapted to all changes. My daughter is growing fast and stronger and
goofing around with her hasn’t been same.
Time for me to get back to my regiment and training routine to get
stronger and be able to handle the push and pulls from all the angels. 2011
world championship in Holland performance wasn’t the best in my athletic life. Ever since I started running my times has gotten better year after year with PB. My race time in Holland was the lowest and it hurt my pride but on the other hand it made me feel stronger mentally.

Cramping from 34K and running 66K rest of the race with cramps made me believe I can overcome hurdles a lot easier. At one point in the race I was unable to move an inch forward which miraculously landed on a chair on the roadside and by help from spectator I was able to start moving forward again.

The race made me to re-think about the preparation and studied the races before entering them. So to cut the chase training hasn’t been to the level I desire and motivation hasn’t been the lowest. In low point of my training and competing I couldn’t have come across a better phrase than my favourite quote from Confucius.

“Our greatest glory is not in never falling but in rising every time we fall”

2012 is going to be a better year, happier, fun and most importantly filled with PB’s.

Thank you to my sponsor Saucony for their tremendous support and fantastic gears. Kinvara 2 you ROCK!!! The best shoe ever, if you haven’t try them yet, I suggest you go get one and thank Saucony.

Happy running!!

Week July 11 training

2011-07-16T22:25:00.000-07:00

Two weeks to Fat Dog 120 mile race in BC interior and Manning Park.
As much as i like to start the taper but is my opportunity to train without distraction or too much responsibility around the house. I decided to take Monday off from running but instead decided to play a bit of tennis, something haven't done for a long long time. I also felt my body needed a short break from running. My legs needed it specially after a good solid run on Sunday and being on my feet at the KneeKnacker course most of the Saturday. I also felt tennis could help with the recovery using different muscles, movment is more latteral as oppose to straight running motion.
Week Log:

_Monday Off
_Tuesday 17 miles including speed work 2X 2 miles
_Wednesday, 11 miles run, 5 miles on stairmaster with quality pace
_Thursday off, Cardiovascular test in UBC
_Friday 8 miles quality run
_Saturday 16 miles in Manning Park, partially run and partially hike due to massive amount of snow above 6000 Ft elevation.
_Sunday expecting about 5 hours run in BP trail.

For Saturday run thanks to social networking (Facebook) we managed to coordinate a run in Manning Park, Frosty Mountain. 4 years ago for first time I ran in Frosty Mountain and I have since fallen in Love with it. I could use any opportunity or excuse to just get out and run it. Gretel Fortmann (Strong and inspiring runner), Mike Palichuck (Reliable Machine) and I got to Lightening lake around 9 AM, and shortly after packing our fuels and hydration we headed the trail. The begining of the trail is flat with gentle up/down, wider, dirt and some section packed with Gravel. A few small bridges over the very shallow creeks with pleasant sound. 30 minutes into the run, Climb start and extend to 16 K Mark and occasional short downhills. The trail condition was a bit more wet than I used to in Frosty and once we hit the single track section we noted more sign of puddles and mud. Running required a bit of manuvering around, long jumps and extra attendtion to wet tree roots. we noted the small patches of snow starting 5500 ft altitude and once we reached the 6000 ft, trail covered with snow some times about 2 feet and more at the higher elevation. Trail is not marked but on a dry day with no snow you can't miss the trail but Saturday we have to back track at a few locations to ensure we were following the right path.

We goated the heavey snowed section on the north side at the higher elevation, we dipped a few times into the snow. About 2:30 into the run we reached the 7500 ft the view was stunning and breathtaking. That's why I love Frosty Mountain. after a few photo of warning sigh then we headed to highest point in Frosty. Wind slowly starting to pick up and got a bit cooler. A few more pictures on the top, Yoga poses and then we head for the downhills. Start of the downhill is very technical switch backs and sometimes on loose rocks so we had to pay extra attension for the wet rocks. Then running on the snow which we walked most of it until we reached the outdoor camp site. couple more pictures then we headed down in hope that snow is gone but to our surprise it wasn't the case, the trail was covered with snow to almost 3K marker to lightening lake. This is where Mike disappeared and we never saw him again until we reached the Lightening lake.

As soon as we finished the run we headed to Mike's car, changed and quickly every one reached their recovery drink and the first thing all three of us thought was what are we going to do next. We decided another long run for Sunday on Northshore Mountain, possibly the 2nd leg of kneeknacker, Deepcove to Grouse and back.

Sunday run we had another company Shauna for the first 2 hour of the run. We ended up running Deep Cove to Mountain Highway and return plus 30 minutes going up and down the old buck. Total run almost 5 hours.

The week is almost over and now exactly 5 days to Fat Dog. I don't feel nervous, I don't feel fast but I Just like to go out there and do it. I am hoping the race doesn't cancel. The part of the Frosty Mountain we run on Saturday is not in Fat Dog race but Sky line is just next to Frosty and we anticipate a lot of snow specially on the North side. Heather is also on the other side of the highway from Frosty and expecting a lot of snow. The marking of the trail is going to be hard specially with amount of tree falls we wintness during Saturday run. There is a possibility the race could be cancelled due to safety concern and if the race still on it is going to be a slow race. Space blanket will be come handy for cold night run :)

Sitting on top of the first snow mass in Manning Park, Frost Mountain with Mike Palichuk and Gretel Fortmann

Happy running

Week June 27-July 3

2011-07-02T20:05:00.000-07:00

Wow, I never thought i could run a week of 80 or +8o miles. So far this week has been awesomely great.

Week log:
_Monday 15 miles
_Tuesday 10 miles including hill workout
_Wednesday 18 miles
_Thursday 18 miles
_Friday 13 miles
_Saturday 8 miles

One more day to go, hopefully i make it to 100 miles :)

Fat dog is around the corner, wishful to have another 100 miles next week. plan on running in the AM and in the evening. Very difficult to run during lunch hours as much as I wanted my body to adapt to higher temperaturs. Happy running forrest!!!

Week May 28-June 4

2011-06-14T16:49:00.000-07:00

By far the most productive running week of the year!!
in preparation for the Fat dog 120 Miles race, I decided to run the Vancouver 100 which is probably considered the hardest 100K race in North Amercica. The race truley stands out for its repeitation and no short coming. The race is extream Whether is the acsends or decsends, snow, puddles, tree roots. The common words I heard through the run "No body said Vancouver 100 is going to be easy, no wonder they call it Vancouver 100" :)

Week log:

_Monday 7 miles

_Tuesday 9 miles including hill workout

_Wednesday 7 miles

_Thursday off
_Friday off
Saturday 72 miles including going off the course

Saturday run started at 5:00 AM in Deepcove with the folks from Fat Ass club. we headed to Horseshoe Bay about 50K north west through the Baden Powell and then had to return back to Deep cove. I estimated that I would be returning around 8:00 PM in the evening however about 1/3 of the way in the course Ryan Conroy and I managed to go off the course . Once we found our way back into the course after descending and climbing snow, creeks, sliding on the snow down, using tree roots to climb the creeks and slippery moss, we lost a good hour.
The good thing was that we both had a good spirit and also ate enough snow to keep us hydrated.
10:30 AM we reached Cypress and from there had to climb to Black mountain. running the snow absolutely would have been suicide, we colimbed to the first lookout, the View fantastic. I have never seen it before, so clear and you could for miles. Vancouver Island, Lions, Mount Baker, stunning and priceless.

Then we headed down to the half way point. Ryan proved to me that he was a much better down hill or technical runner than i was. He sprinted the down hills and I had no intention of following him which at the end became a mistake for me. I miss a turn which I later found out that he had missed the same turn. for 1 hour and 45 I went to different trails to find the way but had no luck. People on the root also had no clue about the trails. Luckily I bumped into a girl who i had seen him climbing Black while we were coming down and she told me about the way. By the time I got the junction i met Mike Wardas and followed him to the half way point.

2:00 PM I left the half way point after filling up my camelback and my hand held, Thanks to Mike Wardas crew and their generosity. I also drank quite a bit from the creek, nice and cold water. About 45 minutes into the return run I was very low on energy. running in the open trails and consuming most of my Carb had taken its toll. I was feeling hot, no light headed but felt my legs didn't want to go any further. All I can see is the hills. I ran into Dana and Deavah and they asked me how I was feeling. My response was terrible, I don't remembe ever saying that in any of my races :). Thank God they had some extra a bar to share with me. Another Gentlemen who was running with them gvme me a Cliff block (electrolyte). by the time I consume 2 bars and cliff block I was half way climbing black and as the sugar started to kick in I picked the pace up a bit. One more Cliff Bar at the top of the Black, I was ready to run down the slushy snow of the black. Mean while i am filling up my cap with snow to cool my head. By the time I got i reached Cleavland Dam I was completley out of fluid. I met Kerry Ward, Adam Way (Kerry's Pacer) while Kerry was changing to his shoe and dry sucks. I filled up my camelback all with Coke and a handheld of Carbo-pro, i was ready head for the last 1/4 of the race. In the morning from Deep cove to Cleavland Dam I ran the same distance+ 10 min road run in 2:50. I figured I should still get back to deep cove when is light out. Unfortunately it wasn't that easy. The trail was a lot darker than i anticipated and I just wanted to finish the run injury free so I decided to hike the rest of the way. 10:17 I reached Deep cove and to my surprize no one was there :).

17:16 training run was a perfect preparation for Fat Dog. Had high and lows. Never lost my confidence in my ability to finish the run, didn't panic when I was in trouble whether i was off the course or out of nutrition. With 2:45 loosing time still to be the first finisher was the bouns!!

Week May 23 training

2011-05-25T16:30:00.000-07:00

This week load is going to be a bit higher than last week as I have been thinking about doing the Vancouver 100 on June 4. so far the week has started nicely :)

Monday -17 miles- nice pace

Tuesday - 9 miles including 3.5 miles of speed work

Wednesday -16 miles mix road and trail. From home to Brothers Creak and back.

I really enjoyed the Wednesday evening run. Mother Nature didn't lit up, it poured all the way.
It was great seeing some of my friends haven't seen for while. Snow was deep 1/3 of the way. If I do Vancouver 100 next weekend is going to be hard and a lot of hiking. I had to watch the footing. I fell into snow 3 times within 100 yards.

Thursday -10 miles run- easy

My legs were a bit fatigue from the yesterday's run. Energy level was good so it carried me through the 10 miles. Pace was slower and at the end felt great.

Friday _off, speding time with family

Saturday _Volunteer work (Trail maintenance) with NSA in the morning. it was great, my daughter also came along. Afternoon coaching my daughter's soccer team

Sunday _Run with the Kneeknacker group. Thanks to Bill Dang and the PR runners we run from Cleaveland Dam to Cypress mountain and back. It was great to learn part of the course that I am planning to run next Saturday. Probably one of the toughest 100K runs ever :)
today's run probably about 13 miles , lots of hills and snow.

So far this week 65 miles, alright!

time to go ready to coach my daughter's team for their first Spring tournament.

Fat Dog training officially began

2011-05-25T16:21:00.000-07:00

It has been a while since I blogged. what a better way to start blogging other than the official training log for Fat Dog.

I started official training for Fat Dog 120 miles race on the week of May 16.

Monday -0 miles-

Tuesday 10 miles including 3 miles of speed work

Wednesday -0 miles-

Thursday -0 miles-

Friday -6 miles-

Saturday -28 miles run and 5 miles hike

Sunday -5 miles hike

Total miles for week 44. Thank you to Kerry Ward for Saturday night run, about 28 miles of run through the North Shore trails over to Lions Gate Bridge, Stanley Park, east Van, Second Narrow Bridge and back home.

2011-02-21T14:46:00.000-08:00

PRR First half Marathon Feb 13, 2011

It is great to be back at the first half marathon again.
The race was cancelled in 2010 due to the Opening of the Vancouver Olympic last year. It was a bummer to miss it last year but after seeing/feeling all the energy that the Olympic brought to the city, it was all worth it.

I have always looked forward racing the First Half marathon. I don’t race much abroad but I think this race is the most organized race in the lower mainland.
The timing of the race is right; it is a competitive race, well organized and yummy goodies afterward.
Leading up to the race, the whole week not a single day went without the liquid sunshine and Friday and Saturday down pour. My first thought on Saturday was that at least is only a half marathon and should be done within an hour and half not like to be on course for 8 or more hours like in H2H.
Thanks to the technology, now we can follow the weather forecast hourly and between 8:30-11:00 was clear, perfect temperature, if it wasn’t for the head winds would have been perfect race day. For once at least the weather man was right!

This year I was luckyI didn’t have to rush for the registration as I had the competitive entry because of my time 2 years and the only goal I had for this race was again to earn another competitive entry for the next year.

Before the race start, during the bag check met a few friends, lots of hugs and handshakes I was happy to find out everyone is doing well.
About 20 minutes to the race I was rushing to go for the last pit stop and to get back on time for a warm up run and to place myself as close as possible to the start line to avoid the challenge of beating the slower rabbits but this wasn’t going to happen, the line up for the portable potties was huge, it took about 17 minutes for my turn. By the time I was done, I was at the back of the pack, I made my way by excusing some gentle people to about half way but by then we start singing the National Anthem ( Oh Canada, Our Home and Native Land, ….), then the count down and off we went. No warm up run and now I had to zig zag through the crowd, felt like I was doing agility course :).
Got to mile 1 sign at 5:50, mile marker wasn’t in the usual place and it felt a lot quicker. About 200 yard passing the Mile 1 marker, my shoe laces came off, should I continue, could I go all the way to the finish in this condition, I decided to stop and fix it. I moved aside to tie my shoe laces and I thought I left enough clearance for the other racers to pass me but within seconds I could hear “runner down” and some people jumping over me like hurdlers, scary but funny.

I didn’t look at my watch how much time I lost there but it was enough to put me behind and shake up the rest of my race. Now I was on a mission to gain those lost time and within a minute or 2 passed a friend, I heard the comment “Rookie Mistake”. I am grateful for that; this will stay with me forever. I was rushing to tie my shoe laces before the race and didn’t do a good job, something I can compensate in the long races but not half marathon. By 5K marker I was about 20 secs behind the time I wanted to be and have been push a lot harder than I should have been. The next 3 miles were a bit hillier and with the head wind the chance of falling behind was even greater. I kept my cool and the goal of passing the runner in front me kept me motivated and encouraged me to maintain a good pace. Next mile 30 sec behind and the 5th mile 40 sec and by half I was exactly 1 min behind.

I never have run a negative split before and loosing a 1 minute by half ignited the spark in my head and set a new goal. By this time in the race, runners in the front are either faster than me or chances of passing them are low. Before the half way marker I spotted Ellie Greenwood (World 100K champion and world 100K trail record holder) in distance I would say about 2 minutes run. Despite my failure in running negative splits, Ellie finishes almost every race she enters with negative splits. Now having Ellie in a distance sight was also another tool in my arsenal. I set a new goal that I should pass 20 runners before the race is over to keep me motivated.

I kept pushing harder, I passed 3 runners until the Lions Gate Bridge and as we turn around the corner after the Lions Gate Bridge, I had to face the head wind, my worst worry in any races. Every time you think and feel strong Mother Nature Quizzes you to examine how and what you made of, are you really strong as you think, is it ever lasting or with slight challenge you give up and deviate from your goal. While I was struggling to maintain the pace looking ahead and the goal of passing runners in the front kept me on track. Next mile 6:15, 15 sec slower but I was happy. Mile 8 air was calmer, not much of head wind 6:00. By this time I still had a chance to finish under 01:20 if I could bank a few more secs in the next 2 miles; 11-13 is a bit hillier. Mile 9 is in more exposed area in SE direction. I was hoping that wind would be on our back but Mother Nature has its own mind, now facing head winds instead, again. Come on buddy give me a break, will you :).

Mile 9 @6:20, 20 secs slower, mile 10 @6:05 and mile 11 @6:10, I kept push and passing more runners. By mile 12 I already passed 22 runners, Woohoooooo, if nothing else at least I passed the test of beating 20 runners from the half way.

About Mile 12 as I was passing the Aquatic Centre, I spotted 3 more runners ahead, with Lisa Harvey in the lead. Lisa was about turning up the hill to Pacific Boulevard. Lisa has been beaten me in every previous race. The chance of passing her within the short distance to finish was slim but knowing if I pushed harder on the hill I could have a chance. As I reached the bottom of the hill, I saw just a flash of her transitioning to flats on Pacific. Now there was a hill in front of me and a half mile to finish. What I could do was racing the hill as fast as I could and then the last kick. I raced the hill as hard as I could and by the time I made it to the flat, she was nearly 2 blocks away. This was great; I had already gained half of the gap.

Oh boy, I remembered the Tuesday night Speed work, it is only a single 800 Yasso distance left. Now I was Neil Chomos and Lisa was me. During our training runs Neil usually beats me about 100 yards just on the last lap. I was determined to catch Lisa at least by the last corner and I kept pushing harder and just about 13 mile marker I passed her and the roar from the crowd even made me run faster. At the time of 1:20:40 I crossed the finish line. I was happy the race was over and a bit disappointed I didn’t run under 1:20 but with the amount of training I put in toward this race I was pleased with my result.

Thank you to Saucony for the great Shoe, Saucony Kinvara the best shoe I ever run in, I just love the shoe

http://www.saucony.com/store/SiteController/saucony/productdetails?stockNumber=10072-8&showDefaultOption=true&skuId=***4********10072-8*M080&productId=4-103850&catId=cat620164

Fat Dog 100

2010-08-02T13:13:00.000-07:00

Fat Dog 100

I was privilege to be part of an extraordinary and epic journey of my first 100+ Miles race.
I raced, survived and at the end win my first 100+ miles to tell the tale.

Fat Dog is a race of life time, something i never imagined so hard and pretty. Exposed trails, scorching sun, vast with colourful wildest flowered meadows, true blue sky something you don’t witness so often In Vancouver, clean air, blue and pure watered lakes of the mountain top, patches of snow in the middle of summer, Narrowest meadows the size of shoe and half, mud lands, tall bushes, pot holes and sign of burned Forrest. Small and big stream running from the mountain top to gushing, strong and powerful current at River crossing. Sharing trails with wild animal, dancing of flying birds and bugs excited for the headlamp light and companying you all night long. I drove the distance on the road twice without much of the elevation we experienced in the race and I was tired of it but something inside kept me going during the race. To describe it in 2 simple words, “Just Amazing!”

I knew at the beginning of the year that I was going to run Fat Dog but I registered on July 12.
I wanted to be certain that my body was ready and my race fee wasn’t going to waste, better paying a quarter more than wasting the other 3 quarters.

Before Fat Dog, on May 1st I raced the Elk Lake 100K and kind of predicted the race was going to be my longest run in preparation for this epic race.
I was a bit nervous about entering the race not because of my ability to finish the race but the pace I was going to run it. 95% of my training runs were consists of 7 to 8 miles.
With the limitation of longer runs before the race I estimated that I should run the race in about 18 hours or so and the night run training wasn’t important and knowing the course now it wouldn’t have made any difference, may be a better or brighter headlamp but not training. The trails are technical, narrow, and full of tree roots and high bushes, in the dark I just wanted to survive and come out alive without an injury which I found out about half an hour as sun went down.

This year I arranged our family annual camping trip with my race but I would give it a second thought next time. Worrying about the stay, loading and unloading camping gear and moving to different spot or accommodation is not fun.

We got to the camp ground at Lightening Lake in Manning Park on Monday July 19 and I planned to run to Frosty Mountain on the same day so I would give an extra day for body to recover before the race however getting late to the camp ground and my laziness won the battle of the debate and postponed the training run to the next day. We sat around the camp fire, had a great meal and everyone told funny storied and jokes. The evening was short, practice an old saying “early to bed, early to rise”. Early to bed came but no show from early to rise. I decided to run to Frosty about noon, I took my arm warmer and a single handheld.

I thought I could run all the uphill’s but it was difficult and I kept thinking about fresh legs for the race day and I realized the morning before the run that I had forgotten to take my puffers with me on the trip. Further I climbed, breathing got harder. Got to a trail distance marking so I kept hiking the trails and time myself each kilometre, I was very surprised time was running a lot faster than I thought, I tried even more power walk but time kept running faster than my legs, by this experience I knew I was up to a battle with the 3 mountain climbs described in the course of Fat Dog. As I got to higher elevation about 6500 ft, a light rain started following with hail and as I climbed further the hail became the storm and was hurting the skin, and trail now is all rocks and snow.

I reached the sign of highest point in the Frosty Mountain race and here I saw an 8 year old boy who climbed the mount and he was already 16K into the hike. I was very excited to see this. I was climbing up but the boy and his dad were coming down, I gave the way and I wanted to just stop and enjoy the moment. How many times I was going to witness this again in my life. How often I would be able to see a child their world consumed with electronic gadgets wanted to celebrate his 8 birthday hiking 25K of gruelling mountain. I told the Boy he was my hero and Mountain would love him for ever and he should not forget to come back. Air became a lot cooler and started to feel really cold and it was hailing harder now and I was debating whether I should still continue to the top of mount frosty, thinking about the race and finishing I was determined to go to the top and turn around and get down as quick as possible, last thing I wanted to catch cold before my race, worst thing for asthmatic person to catch cold or chest problems.

After reaching to the top immediately turned around and running fast down, I knew I would pay for this but also I heard about the race there are downhill’s worst than frosty so I didn’t mind to test my quads and give them some practice. After 2:45 min I was at the Lightening Lake, soaking my legs then off to the campground about another 2 K run which is almost the same distance from River crossing at the race to the aid stations. This was the longest and only run 7 days before the race. Next day I took my family for a tour and show them the aid stations area where they would be meeting me during the race, driving from campground to Keremous was very tiring, pointing some of the climbs to my family, they wished me luck when car was coughing the climbs on the paved road.

Got to the camp ground realizing there was a thunder storm with heavy rain and almost everything got wet and forecast was all sun I guess they call it lightening lake for a reason.
Thanks God the kids stuff was dry but everything on wife and my side was wet and full of water.

Thankful to a good neighbour for throwing a tarp on top of our tent to reduce the damage otherwise we would have been flooded; a good old red Shiraz made them pretty happy for their reward. So we quickly started the restoration project, got the water out, dried the tent, started drying our mattresses and sleeping bag and clothes, no Laundry service in the area so the fire was the only solution. My arm warmer and calf sleeves were pretty Smokey, yummy I thought was running with smoked salmon during the race.

I usually try to have good sleep 2 nights before the race but the restoration went on until 12:00 AM. I kept praying to not rain over night but thunder and rain had already made their mind and they were not going to make it easy for me. The next morning got up earlier knowing more restoration was ahead, had breakfast with family and had to pack everything as we had to leave the camp site to cabin as previously arranged. Lucky enough we were able to check in at the cabin early so I could help out with unloading the stuff from the car to the cabin and felt good knowing my family had comfort while I was out. Got all my stuff ready early in the day and completed the rest at the cabin for 3:00 PM departure with the bus from Manning Park Lodge to Keremous where the race briefing was scheduled at 5:00 PM. As we got to the lodge I met Suzanne and Julie who I was going to share my accommodation at Keremous and then met a few more of the runners.

During the bus trip I met a couple of runners from abroad and we shared a few experiences and by the time we reached Victory Hall in Keremous, Heather Macdonald Fat Dog race director was about to finish her briefing. I met a few friends in the hall including Darin Bentley my Canadian Teammate from Commonwealth championships in UK in 2009.
Then off to the scale and blood pressure testing that was preformed by folks from UBC whom apparently done these test previously at WS100.

After briefing Suzanne, Julie and I headed to Elk Motel where we were going to stay. Keremous was a gust town on Thursday night, it was quite windy, and almost the only thing you could see on the street was truckers or the driving tourist. We made the decision not to eat out and stick to what we had brought with us. Later in the evening, visiting Peter Watson showed us his taping techniques and wisdom that he had learned during his epic journey to WS100 and then Nicola shared her part. I was lucky to be alert and absorb what the two of them were telling us.
We set our alarm at 2:00 AM and good nights and off we went int to silent, but noooooo. Apparently I was snoring and these 2 girls were laughing, I could hear everything but my own snore, I didn’t want to say anything, If I started there was no ending so stayed silent and quite. At 1:10 AM woke up and couldn’t go back to sleep, I took my pill that helps my metabolism to do its work and 2:00 AM everyone was up.

Let the Journey begin:

I had a banana, peanut butter bar, vector serial for breakfast. Then I went ahead with rubbing SportsSheild in the sensitive chafing area, and my foot, put on socks, shoes, cap, head lamp and my nutrition vest with carbo-pro powders bag for 2 aid stations. About 3:00 AM we headed to Victory Hall where bus was waiting to take us the race start.

The bus ride was about 30 min and then Peter Watson announced that we had to walk about 400 yards in the trail to the start. At 4:00 AM Peter started the count down. Darin and I started the race at the back of the pack. After a while of utilizing some wider section of the trails in the dark we made headways to the lead pack and by about 40 min I would say we met Brian Morrison and he told us there are couple of runners ahead goateed the hills up. I don’t think I was pushing the hills to hard but Just shortly after meeting Brian I felt a very sharp pain in my lower back and spine, the exact feeling when I try to climb Grouse Grind which I haven’t done for a long time.

This is not a good feeling for me; all the catching up from the back of the pack is now giving me this pain. The further we went ahead the climbs started to get steeper.

Pain and drama continued, and I was thinking to myself if I was suffering on the first climb how my body was going to coup for the next 2 climbs further in the face. I never DNF in my races however dropping the race was creeping in. I usually don’t talk much when I am running, just trying to focus on my own thing. Rather than thinking too much to my pain, I tried to engage myself more in conversation with Brian and Darin.

Soon dropping thoughts faded away. About an hour in the run we run into Ryan Conroy another accomplished runner and after a while of run with him we were back to the Trio again. After 1:45 min of climbing we reached the first aid station at 12K. I waited at stations, Thanks to the 2 ladies there, they filled my bottles with Carbo-Pro powder I was carrying with me and a few sip of coke I had at least a couple of min catching up to Brian and Darin.

More climbing ahead, in order for me to catch up I tried less walk, and run more, every time they started walking I power walked or move a bit fast and finally I caught up to Brian at the highest point.

The View Fantastic, I should have taken the camera with me. I didn’t take the camera because of weight concern but is all worth it, next time. As the descend part started, Brian stopped to tie his shoe laces but it took a lot longer than previous one and this was the last time I saw him during and after the race. Now I needed to catch up to Darin, I wanted to run with or close to someone, a bit faster on some descends I was behind Darin and soon we were running with Peter from a relay team. Shortly after the trail widen, peter disappeared, as much as I liked to chase him down but he was about to finish his run but mine was just beginning.

About 30 min before the next aid station, my foot clipped on a taller tree root, trying to balance myself in narrow trail I pulled my hamstring, and then my quad started to cramp, it was quite painful. A loud scream, pit stop to pee, quickly assessed the situation and again dropping thoughts reappear. I said to myself run the next 30 min to see how it goes; as the time went by with the workaround I felt less pain and soon I was on mission to catch Darin. We reached the second aid station after crossing a little bridge.

I envy and thankful to the folks at the aid station, how could they stand those bugs. The pain from the mosquito bites were with me all day. Rune Melcher was kind to fill in my bottles and a few sip of coke and a few seconds of wait for Darin to take care of some foot issues and we went off. At this point, I knew I am going to finish the race and nothing was going to stop me including the bears.

About half kilometre after aid station I felt the heat from the exposed trail and I wasn’t going to risk more sweating. There was no point of going back to the aid stations to drop my shirt and arm warmer, so I stopped and changed and pack my clothes where I was keeping my Carbo-pro power since just little left. Then tried to run a bit faster to catch up to Darin but he was also peaking up the pace. We were heading a windy forestay road soon Darin disappeared and I figured I should see him in a longer stretch and continued the hill until Darin screaming on my Right, Trail was the other way further up, so quickly turned around and followed him up and seeing the marking made me more comfortable. I was chasing Darin but then I saw him running toward me, he realized there were no marking ahead and started back tracking. Now we are both tracing the trail. Finally after loosing 10 min or so we found the trail and in the right direction, we continued the journey with another climb.

So this is our third climb already in the run and we are not even at the river crossing. We reached to the top of the mountain, we were in the burned Forrest area and this was supposed to be the flat and runnable section of the run however soon we found out, it is technical, mud land and full of high bushes. To survive a free injury run we stuck to walk, hike and watch our footings. Here we realized how hard could be organizing this race, how difficult must have been for the folks to mark the trail, how on earth even they knew where to put the trail marking in those mud land and trail headed. After the race I found out despite all the difficulty they had to avoid the private property in the mean time. My warmest and heartily thank you to Heather Macdonald and her Volunteering crew.

After walking most of the flat section we reached a blue watered lake, blue sky, only hearing the birds. The view indescribable, you just have to be there, forget about the race, lets just camp here over night. Soon we realized we were following the trail straight ahead but no marking, back to old back tracking. Darin and I stayed in distance from each other so we could communicate if one of us found the trail, no luck so we got together this time and back track further and soon found the trail in blind spot and continued the journey up the meadow. Every time we saw a hill ahead we knew the trail continued the top :). We were now about 5 hrs in the run, we were in completely exposed area and there was no water station and no stream to be safe to drink water from and I was getting short of fluid. With the further Climbs ahead I took the lead. And as time went on the gap started to grow a bit and soon I was out of fluid, earlier noticed Darin had his camelback and spare bottle. I knew I was in trouble, so my goal was to get to the water station as fast as I could but this went on for an hour and 20 min in the scorching heat.

I was so happy to see Amber and another girl at the Calcite aid station, Fuelled myself with water, Gatorade and coke then waited until Darin arrived, we are 7:10 into the run and when I heard we just covered 42K in the course distance, I knew we are up for a battle, 18 hours finish was out of the door, 24 hours may be. Darin mentioned he was familiar with a bit of the trails ahead to the river crossing as he was there for the trail maintenance a few weeks back but by this time bushes really covered most of the trail.

Between Calcite and River Crossing both Darin and I had a foot incident, I broke a branch in half sticking to my foot, Thanks to my Saucony ProGrid Xodus shoes protecting my right foot, after a couple limp I shook it off and I was ready to go. But Darin’s was way worse than mine, stick went right between his toe’s. I am still wondering how the heck he finished the race, not may people would continue 120k or so of the torture. We both knew the river crossing was ahead and we were both looking forward to soaking our feet in the cold river water. The river was cold, rocks were extremely slippery, and we managed to cross the river without injuring ourselves further. We posed for a couple pictures at the crossing and soon I was greeted by Ean Jackson reminding me that my family were waiting at Bonnevier aid station for at least 3 hours, he reminded me of the pain of being late that was already in my head for a long 3 hours or so.

I asked my family the day before to be at the spot at 8:45 so they are ready for my 9:00 AM arrival but this is 3 hr 30 min late already. 8:25 into the run we arrived at the aid station.
I was very happy to see my family, hug and kisses, never been sweeter before.

Everybody was helping to change my shoe, feeding me with what was at the aid station, Potato, coke, Gatorade, fill in my bottles and off we went.

Shortly after we left, Darin asked me if I needed my cap, ooops I left it with family, he was kind waiting for me and I sprinted back to the aid station to get my cap.
About 3k of running in the exposed forestry road we were greeted by a lady from relay team that she wanted to go ahead and soon the gap grow and my guts feeling wanted to chase her down but Darin had no intention.

I thought Darin and I going to company and finish the race together but after a few climbs he was hiking slower and didn’t want to slow me down, I wanted to stay with him we could pull and push each other to the finish but he wanted me to do my own race and not to wait. I went ahead and soon it was just me and the vast mountain hills and the scorching sun. After 3 hours of climbing and multiple back tracking I reached the Heather aid station, by now I already climbed 5 mountains in the race. Too many bugs at the aid station, they asked me if wanted Chicken soup, first time ever in the race for me. Chicken soup with noodles, yummy, more water, water melon, Gatorade, coke and chips and off I went.

My head was very hot; I was dehydrated in the exposed trail. My favourite section of the race with flats, stream and snow patches. 360 degree view of the mountains, meadows of wild flower, too many streams to remember, running on snow in some section. Along the way anytime I saw snow patch, I filled my cap to cool me down, I think I repeated that about 8 times Then I reached the descend part which I thought I was at the lion’s east and west, then a few kilometre further I was at Nicomen Lake where was the unmanned water aid station, I drank as much as water my stomach would accept and refill my bottles but I had only a scoop of Carbo-pro left. I used it and for more energy I still had 2 Gels left which I kept it for emergency. As I was filling my bottles I saw Johnnie from PRR who was in relay team and he mentioned that he passed Darin about 2K before water station. I was running the downhill’s fine from Bonnevier aid stations to that point so Darin was doing better and I hoped that we could meet again at Cascade for our night run.

As we left the water station I was trying to stay with Johnnie but him with fresh legs, soon he disappeared in the dust and I needed to save my legs for more climbs ahead and the night run. About an hour I saw Johnnie moving slower because of calf cramps. I took the lead and soon we ran into a 100K racer who was using a wooden stick and hobbling, greeting and ask if he was ok, if he needed help. He said he wanted to walk on his own and should manage to the aid station. We were approaching the Cayuse aid stations at 100K in the course. Just before the Cayuse aid station, Scott one of Darin’s crew asked how far Darin was, may be 20 min. But later I found out Scott’s mission was actually helping the injured runner.

At this point of the race I am reaching a distance milestone, 100K was the longest run ever for me, by this time I already ran 6 hr and 30 more than my longest time in my life, I promised to myself that I would scream as soon as I get to Cascade Aid station which was going to be at 106K. Quickly I filled in a bottle and couple of gels from aid station and I was 7k to Cascade aid station. This run started gentle, where I could see the cars on the road and the next moment I could see the ridge of the mountain across, huge elevation change in a very short time. After almost 1 hr and 10 min of up and downhills once again I was extremely happy to see my family. My daughter reminded that I was late, how could I do this twice in row!

This was the last time I was seeing my family before the finish line.
I spent a quite a bit of time at the aid stations to ensure I had anything to survive overnight and get me to the finish line, ate quite bit of water melon, chips and drank coke and water at the aid stations. Changed my clothes and took spare jacket in the case I needed in cold, change to new shoes. My wife filled my camelback with Coke, 2 bottles of Gatorade and lots of Gels and salt pills and I was ready, and when my family heard about my screaming mission, before I open my mouth they did it on my behalf.

Then I headed for my night mission, I had to run along the highway for 3K or so to the next aid station, where I met Nicola and Peter. Nicola offered me couple of chicken soup cup and a bit of chips and she told me the trail was runnable, and Peter guide me to the trail, off I went. The trail may be runnable in day light but not during the night unless I had multiple head lamps.
Still managed to run about 20 in the day light.

At some point during the run I turned my cap around so my head could breathe more and when I tried to reach and turn on my head lamp it wasn’t there. Umm, no head lamp, should I go back another 30 min, and look for headlamp, I will be loosing about an hour time if even I find it. Then I thought, may be Darin might find it and I could give it to me at the next aid station. Then I thought may be someone like Gary would have spare at the next aid station that I could borrow. Then I am thinking about the time my wife was insisting I take spare but I didn’t, cursing myself. So I decided to go ahead without headlamp and see where the Journey would take me.

After I took my camelback at cascade I was feeling a bit of strain on my neck and a bit itch on upper back. I stretched my arm as long as I could and what I find is gold, my headlamp. It had fallen off my cap all this time and was saved by my camelback. Was I ever relieved and happy, I knew the Angels were looking out for me. I ran a bit of flatter and clean section of trail but soon I decided to just walk and hike in the dark to survive the night. I tripped over rocks twice. In one of them knocked my knee to rocks bleeding, face down. I managed to save my face from falling on sharp rock.

Little bit further I could see some lights and was getting excited about the aid station but soon I found it was just an illusion of aid stations. These were from 100K racers headlamps, and saw more of them as I progressed.

After 22 hours I ran into Rob Smith with another runner then headed to Gary Robbins aid station. I met Gary, Lori Alexander and famous ultra runner dog Roxy. A bit of chat and found out Lori had just ran the infamous 135 miles Bad water, congratulated her on her accomplishment, a race that I love to do one day. I was craving for solid food and what I could see Pizza, I figured nothing should go wrong and cheese on pizza shouldn’t bother my stomach so I went for it but soon I realized pepperoni was a bit spicy for me. Gary told me I should give myself at least 6 hours to the finish and I laughed. I ran the same mountain from a different direction but similar climb in Frosty Mountain race 2 years ago in 2:32 in daylight. I knew the course description was saying the same thing but I thought Gary was joking with me. Soon Gary reminded me it was serious and he was right dead on.

This section appeared a lot longer and harder than I imagined. Once again I was late and wrong with the predicted time. At Cascade aid station I told my wife that I should be at the finish line about 5 AM latest but I was there at 8:00 AM.

After a long time of ups and downs about 50 yards to the finish line my daughter and niece joined me to cross the finish line just under 28 hours. Sweetest win by far!
This journey made possible by a vision that Heather Macdonald turned into a dream and reality, months of preparation and hard work by tens of volunteers. Lots of sacrifice on my family part, and hard work preparation on my part.

Soacking my legs to hip in cold glacier water of Lightening lake

I like to thank my sponsor Saucony

for their wonderful clothing and foot gear. ProGrid Xodus, excellent gripping, tough and very flexible shoe for trail running, they saved me and made my day. Thank you to NorthShore Athletics for their continued support. Thank you to Peter Watson and Nicola Gildersleeve for their generosity sharing their wealth of knowledge and experience from WS100 with me. I kept rewinding the tape in my head the entire course.
Thank you to Darin Bentley running at least 1/3 of the course with me and saving me from going off the course. Thank you to all the volunteers for your tremendous and heartily support.
Thank you to Heather Macdonald race director for her support and making a dream reality.
Thank you to all my running buddies specially our Tuesday advance group at NorthShore Athletics for their encouragement and support.
Most importantly thanks to my Family for their love, support and to crew me at this race. By my daughters definition of Fat Dog race, “month before the race I was a fat dog, after driving twice from Keremous to Cascade aid station, the day before the race I was a dead dog, after finishing the race I am a supper dog!

my foot day after the race. more pictures hopefully to come.

Elk Lake 100K May 1, 2010

2010-05-08T21:00:00.000-07:00

Tale of running with a friend, competitor, humble, down to earth, quite but thunderous champion:

I ran my second Elk Beaver Lake 100K on Saturday with Ellie Greenwood, one of the nicest competitors I have come across in my life.
My ultimate goal was to run 7:30 for this year race and if that failed then to best my last years time. Ultra runners know when I say if “that failed”, like Forrest Grumps said it, life is like a box of chocolate, you never know what you going to get. On a long ultra race you never know what is coming ahead. Just need to be ready and deal with it when it hit the fan.
Elk Lake is not the most fun race; repeat the same loop 10 times however in my book is considered one of the faster courses. It is also closer to Vancouver other than the down pour freezing H2H in November. It isn’t too hard on family being away a day or 2.

Thanks to the generosity of my Canadian teammate Darren Froese and his wife Kandise offering me to stay with them the night before the race. I caught the 2 o’clock ferry and by 3:40 I was in Victoria. I met Tim and Maureen Weins on the ferry and I was very happy about seeing them, it made the trip easier and more fun. We shared some good stories of our past races. Once we got off the ferry I went straight to the package pickup at Island runners, there I met some familiar faces including the race director Carlos Castillo. After that we headed to Froese house for the evening. I learned a few things about crewing and organization of pre-race stuff. Funny I have done a few ultra but didn’t think about labeling all my stuff, or put them in box in the order. I always was more spontaneous about my nutrition’s or the aids. But a few good lesson that will follow in my next race, Thank you Kandise and Darren.
About 10:00 PM went to bed and the first hour in bed I am re-thinking on my strategy to finish the race in 7 hr and 30 min. Start slow and then start pushing a bit but still conservative.

Race day:
I woke up at 2:45 AM after a bad dream and for 10 min couldn’t fall sleep. Somehow a trip to washroom helped me back to sleep and 3:55 I was fully up.
I had a Banana, cliff bar and a bit of coke for breakfast. I started filling up my bottles, 9 tall, 5 Carbo-Pro and 4 Coke and 3 smaller with coke.
I wasn’t going to have a dedicated crew for the race, Kandise was the race time keeper and also crewing Darren. But knowing that I could get some help from Sukhi Pawa, Mike Palichuk, Glen Cameron at the race eased up the pressure of not wasting too much time at the aid station trying to prepare or replacing the bottles. We got to start line about 5:45.

I greeted Ellie, big hug, met Sukhi and Mike, Got into my race gears about 5:50 and slowly started to loosen up the muscles. It was a bit cold and looked a bit darker than last year may be due to the clouds or the rain. Mother Nature couldn’t go wrong; after all I was going to race and face another test. I chat a bit with Ellie about her goals and mine; she mentioned she wanted to qualify for UK team. Knowing the UK women team is fast as I ran with them in Keswick, I said to myself, Ellie must go sub 8:00 and that immediately became an added goal to the my list. Then I met Julie Flynn, an energizer bunny from our Tuesday clinic and then Suzanne Johnson, we took a couple of pictures and joked around.
Let the show begin:

Carols gave a quick briefing of the race and count down started and off we went. I started the race behind the pack and slowly made my way to the front and run along with Ellie, chat and run the way. In the lead we had two of our masters 50 K runners, my idol and good friend Darren Froese and Keith Wakelin. Then a 50 mile runner joined us, I didn’t know this young man and I wasn’t sure if he was going ahead of us or at some point he was going to slow down
We had the masters in our sight for while and at 23' 30" we hit the 5K marker. Slower pace than usual but It was best run ever in ultras especially early in the morning. But then it hit me I couldn’t run the pace for long time while thinking about my goal of 7:30, then I am thinking Ellie must run sub 8. I picked up the pace a bit and Ellie was following me. Last 2 K closing to the end of loop trails branch out and I was worried that Ellie might take a wrong turn especially with most of trail marking being washed away by rain;
Ellie also mention earlier about her bad luck at Orca Bay, I kept looking back where Ellie was and shouting the directions. At about 8.5 K with the last turn Ellie couldn’t have gone in the wrong direction I picked the pace a bit more. About 9 K marker, I saw some encouraging sign that Sukhi and Mike put on the tree’s for Ellie. It was great, they put smile back on my face. At about 44:36 finished the first loop and as I was about grabbing my next bottle, I sighted Ellie. Then I said to Ellie if she was going to be this far back we better run together, a bit of backward running, I could hear Kandise shouting Hassan get going, then Ellie join the run and we had a great 2 more laps together. As we finish the 3rd lap, Ellie needed to stop for washroom break and I kept going for while at a bit slower pace knowing Ellie that she would catch up but unfortunately by 5K I didn’t see Ellie close to me so I kept my regular pace and continue shaving off a minute or 2 each lap however in most cases I wasted those banked minutes looking for my bottles or grabbing a bit of olives for salt. This race Olives were the only solid thing I ate, I couldn’t swallow anything solid and had difficulty with my Salt pills, I normally take 2 of them together but this time I would take 1, drink a bit, run then take the second one otherwise I was going to choke. I was happy with my race pace, never ran that steady before and kept saying to my self that the next lap is important and continue to the next lap. 5:56 I finished my 8th lap. Not only I was dead on my goal pace I was even faster, however just shortly after I left the aid station a nasty chill hit me, I felt cold and all of sudden my heart rate from 83% dropped to 69%, I was shivering and moving at a way slower pace.
I was never able to regain my heart rate back up again. Then I remembered Darren was asking me at 70K if I was taking enough salt, just knowing how itchy was my face skin I knew it wasn’t enough but I had no craving or desire to take more, hard time to swallow. 9th lap was slow, way slower than I thought. I was cramping all over my legs, hamstring, calf wasn’t bad, and it was manageable. I noticed some fast runners were running in the opposite direction, I couldn’t move fast and I kept saying to myself should ask those folks to run with me, that may get me going again to meet my ultimate goal but they were moving fast I had no chance to ask but there were a few slower runners every time I pass them kept saying encouraging words, thank you. I walked about 4 times and sometime very long ones. Before the race I thought a few times running my last lap about 40 min. As I was getting closer to finish of the 9th lap I kept looking at my watch if I was still in the right track but by the time I finished the 9th lap, I had no chance making it to 7:30. I was cramping hard, Kandise rubbed my hamstring a bit and Darren kindly filled up the coke bottle and I was set to go. As I was about to leave the aid station I saw Ellie finishing 9th lap. I was very happy seeing Ellie, she was going sub 8 and she had a chance to beat the last year world champion time 7:37. I thought to myself running the last lap with Ellie at least I best my last year’s time and possibly I could go under 7:40. While I was waiting for Ellie to get her drink, I remembered the story from the book “Born to run”, the American girl and the Tarahumara runners in Leadville 100. I joked about the battle of sexes. Ellie was my savior and there was a chance we could finish the race together. We started the lap together but Ellie Race has just started “Way to Go Ellie“ but mine was going to be slow walk in the park. I was trying very hard to keep up with her and cramping was causing me a lot of discomfort however I was playing a good actor to hide it however unsure of for how long. Finally after about 1K I said to Ellie, If she wanted to take off It was all OK with me and I didn’t want to hold her back. I raced with Ellie before, she is a superb finisher and I didn’t want to be burden to her success. Ellie picked up the pace and the gap grew bigger and bigger. About 2.5 K she was nearly a kilometer ahead as I could see her in the round corners of the lake. I kept digging by starting to count my strides to bring my heart rate back up but somehow my body was disappointed by the effort. I ran 5K in 29 min. If I kept running every K in 6 min I was still under my last year’s time but I set a goal that I would run every remaining K in 5 minutes and stuck with it. K7 was even faster. 7:43:04 I cross the finish line and I was relieved the race was over. As I cross the finish line, Ellie was there to greet me with a big hug. Who won the battle of sexes, off course Ellie did, a truley deserving champion.

I was pleased knowing I accomplish 3 of my goals. I bested my last year’s time. I improved my running strategy from the previous 100K runs. Ultimately Ellie finished sub 8 and beat the last year world champion Kami Semich’s time by 1 minute. That is a remarkable accomplishment for her.
Ellie finishing last lap about 46 min and me 53 reminded the last year’s race. What goes around comes around, history teach us lesson. Last year I started the final lap about 30 sec behind Darren but I caught up to him in 1K and I never looked back. This year it was younger Ellie’s turn to teach me a lesson. After the race, Darren, Kandise and I had a bit of laugh about it.
I am very grateful to all my friends, especially Kandise and Darren for their generosity, help and their guidance. Thank you to Glen, Sukhi and Mike helping me with my bottles.
Big Thank you to Ellie for pace me at least about 1/3 of the race and kept me going.
Thank you to my Running family of NorthShore Athletics.
Thank you to my Sponsor Saucony for their tremendous support and their gears. I had a great time running in the Fastwitch 3, while the shoe is made for shorter distance I am very impressed they last 100K and probably I could go for another 100K straight.

Happy running and explore endless possibilities :)

Tapper time

2010-04-24T16:25:00.000-07:00

Next Saturday I will be racing the Elk Lake 100K and I am excited and nervous. Obviously nervousness comes from the expectation that I set for myself. I also haven’t run early AM runs for a long time. Hopefully in the last week I may be able to do a couple to get over the hump.This is my second time racing Elk Lake and the goal is to improve my last year’s time.It is the tapper time; I am lazy and sluggish; already gained a few pounds. I hope I could use them for fuel on the race day. I am not a big fan of tapper but with 2 days break last Saturday and Sunday my body was responding well even though start of the run on Monday wasn't much fun. Heavier legs at the beginning but slowly fell into the groove. I have been working on my paces and have been trying to find a speed that I could keep for the entire race. I feel it is all in my head and just need to utilize the Power of mind over the matter.It is time to start preparing the gears and nutrition lists. Shoes, arm warmers, socks, compression socks, Sports Shield, Hat, singlets, Coke, Salt pills, Gels, and handhelds.It is Time to head out to North Shore Athletics, the best Running pit stop in town!

Elk Lake 100 May 1, 2010

2010-04-16T17:37:00.001-07:00

After months and weeks of debate, I finally registered myself to race Elk Lake Ultra.
http://pih.bc.ca/elk-beaver-ultra.html
This is the First year I have started to feel that I am slowing down a bit. Recoveries are taking longer. But I have been working on running smarter, slower and more consistent, like energizer bunny :).
I do feel stronger, fitter with higher stamina than before but not faster. I have only been able to maintain a good pace for an hour or so.
Is the Aging catching up to me, quite frankly I don’t think so nor do I really want to believe so? Am I in denial at least I like to be, the truth is I am slower.
I am not giving up and still looking forward and determined to perform a better result. I like to improve my time for the national qualifier. I have a difficult and hard earning goal ahead of me. I believe the better result is achievable through a better strategy and smarter running and hopefully I could execute that.
Elk Lake is going to be a good show, and if I could catch up to Ellie Greenwood then I will be in a good shape.

Happy running

Good to be back running

2010-02-04T21:11:00.000-08:00

2010 so far has started to be a good running year for me. I started off the first day of the year running Fat Ass 50K and finishing 2nd in the race. I was surprised with the run considering longest continuous run 8 miles and 14 with 30 min break after 8 miles of run. I am now running 4 to 5 days a week each day 8 miles and sometimes twice a day. Last week ran 48 miles, 4X 8 miles and one 2X 8miles

This week so far I have run 48 miles, 3X 8 and 2X 16. I am hoping to run another 24 in the next 3 days to a make 72. This is exciting news, first week I am going to run over 52 miles since Sep 19, 2009.
I have also been a bit lazy and busy writing, endorphins rush is kicking in, woohoooooo.

Happy training and keep on smiling!

“The chosen one”

2009-10-12T18:04:00.000-07:00

“The chosen one” Coaching 8 year old girl’s soccer team:
A few weeks ago found out that my daughter’s soccer coach was no longer able to attend their practices because of timing conflict. Before leaving to Keswick, England and knowing I wasn’t going to be serious about my training with injuries I offered my assistance if the team needed my help. I can’t believe I have been so long away from the game of soccer. Being so passionate about the game, enjoy and loving to pass on my knowledge I offered to work with the children. I am now the “chosen one”. Everytime I come across the words I just laugh. There is a comedy martial art movie called "Kung Pow" and the theme of the movie is about a "chosen one" that fights and defeat the bad guys. The sound is funny(dubbed), also the funniest part of movie is when "chosen one" fights the cow before meeting the Nemesis.
I got an e-mail 2 weeks that the team administrative personal have “chosen one” to coach.
As soon as I read the words I just kept laughing over and over. I have a challenging task ahead of me. Never coached kids at this age. Time to learn the 8th year old kid’s psychology and put it to work during practices and games.
Thanks to the Ultra running training, I am not afraid of taking on challenges in fact I look forward to them. I hope the kids enjoy and have fun. My past experience coupled with the relationship I have built with my ex-players throughout the years definitely a great motivation to me. Time to learn and preach, If I can coach 8th year old kids I should make a good personal trainer. Thanks Kids!!!!

Keswick, UK 2009 Commonwealth championship

2009-09-27T23:09:00.000-07:00

Keswick, UK 2009 Commonwealth championship ultra and mountain running, Sep 17-20, 2009
Keswick sprung the organized and recognized ultra running 100KM and 24 hrs event:

Dream Come True:
It was a privilege and honor to represent my country in an international event, a long time dream come true. I ran part of Canada 100KM Team in the first ever organized and sanctioned by a recognized committee which is Commonwealth. Yes Ultra running is now on the map of sporting events and should be included with other athletic programs by 2018 in commonwealth championship. I made it this year and I look forward representing my country hopefully in 2018 to be part of a history.

Ever remember myself in athletic I wanted to represent my country in an international event. I had the opportunity years ago in soccer but ankle and back injury let me down and I wasn’t about letting go this time around. There has been something with my ankle and the national team.

Injurty prior to race
27 days to the race I managed to sprain my ankle so well that I was only able to run 4.5 hrs training run leading up to the race. 2.5 hrs of the run was only in the last week before the race with 1 hr longest run. A fast run would have been miracle with the condition I was in running almost impossible. Leading up to the race dropping from the race flooded into my head a few times but then every time I had to think about how I was going to get portion of my flight ticket back from the insurance company discouraged me. Talking it over with my family, I was convince that this was the trip I should go and find out what the international ultra marathoning is about. A week before the race I was also talking to Darin Bentley my teammate, he also told me a lot could happen in a week. I was determine to give it a shot and could just imagine what I was going to face an absolute torture. But I have mastered hiding the true feeling of pain with the smile.

My Trip to England:

This trip definitely a highlight of my travels, I never had gone through the security so easy thanks to being a member of national team :).
Air line managed to deliver my luggage in both directions that never happened before.
However I Still didn’t take my chances, beside my Carbo-Pro and Accelerate, I took what i needed to race in my carry on, some Chewy Cliff block, Cliff bar and Termolyte, my race clothes, and shoe. Airline managed to Loose Darin Bentley’s luggage and they delivered to him the day after the race, 4 days later. Thanks to the generosity of ultra runners we managed to chip in things here and there and he could run his race.
Sep 16 my plane landed at Manchester Airport and I needed to take a train from the Airport to Penrith which was about 2 hr 5 min ride. 2 weeks before the trip we were advised to get the train tickets in advance and I managed to get ticket for trip 7 pounds one way and 5.50 another way. My flight to Manchester was 1 hr earlier and with 2.5 hr advance booking needed to wait 3.5 at the train station.

I was trying to negotiate for earlier trip but the only option I had buying new ticket. New ticket meant you buy the ticket at the time of travel at busy hr; someone bought the same 7 pounds ticket for 36.50 that’s $70 Canadian. So I decided to just wait and may be I could have someone in the same train that I could keep me company, I could hardly keep my eyes open. I had to drink a few bottle of coke to stay awake and sharp.
1 hr into the trip I had to catch another train at Preston station.

There I met a Canadian 24hr ultra runner Sylvie from Quebec, and then met another girl from Australia Kate. Kate was wearing backpack, then I remembered seeing another girl with a backpack and she looked very fit, later I found she was also Aussie. Yes traveling with backpack is common in Australia unlike us taking a big luggage.
We got to the train station at Penrith about 10:20 PM since train had a delay. From Penrith to Keswick is about 25 min drive, a bus was supposed to pick us up. Since our train had a delay unfortunately the Bus had already left.
Than God someone had called the accommodation office telling them he was arriving at a later time since his train was also late. Sylvie and I decided to head to Macdonald to eat and stay warm. Unbelievably chilly outside, we were from Canada and couldn’t handle it, I am from BC the Quebecor was worse.
In England you have to pay for everything separately, if you order sandwich, it is only bread and meat or cheese. If they ask whether you needed salad, then you have to pay unlike going to Subway in Canada where they make a mountain out of your sandwich with the toppings.
One thing for sure, they have a great cheese and yummy one’s. About 11:00 finally Jason, one of our Mountain runner arrived and we were ready to head to Keswick where we were going to stay for the next 5 days.
I heard from the folks who had participated in the previous international competition that the accommodations are usually a dorm type with multiple roommates. We were supposed to stay at a hustle and once we got to the place it look nothing like hustle.
The hustle looked more like a castle with Stone walls, pretty and green looking over the mountain also a nice view of the city and farms, a shallow creak in near distance with its own suspension bridge. If you walked the bridge fast it made a loud noise, it sounded like driving on the old Lions Gate bridge decks except louder. Once we entered the Castle, to our surprise the rooms were single and double occupancy, sweet.
The next morning we had to get up early to have our breakfast at 7:00 then we had to get ready for the Championship Opening ceremony at the Theater-by-the-Lake.
This place is absolutely stunning, not the theater but the lake. A normal theater however this one was the place to spring the first organized international ultra. The Lake with a few little islands Surround by the green low, high hills you may call them mountain full of sheep’s.

The championship opening Ceremony:

9:30 AM on Sep 17th the ceremony opened by Nadeem Khan,
Our own Canadian 24 hrs runner who is part of IAU committee and he did a fantastic Job.
12 counties participated in the championship.
Bruce Barteaux carried our Canadian Flag; he has been running for team Canada for the last 7 years I think.
We were informed the planning for the championship had started in 1994, 15 years ago.
At the end of Ceremony Keswick Mayor Official opened the championship games, quite funny and likeable guy.
Right after ceremony we all went out on the short hill looking over the lake on one site and the high mountain on the other side with sheep’s our company.

Shortly after we needed to get ready for the 24 hr race that was going to start at noon. Canada had 4 female and 3 men. The race started at Fitz Park and runners needed to complete a loop of 1.05KM for 24 hours, the tents were lined up at the end of the loop and each tent was allocated to 2 or more teams. Each team had a couple of tables for the runner’s nutrition. Table were labeled with runners name and lined with their goodies from Gel, to salt pills, banana, cliff bar, melon, water melons, water, etc… This was the only place in England we didn’t have to pay for water :).
We Watched and cheered our runners with the rest of our 100 KM buddies and crew
To the evening then we head for dinner and after we walked a path about a kilometer through the sheep farms to our Castle for a night sleep.

Once I got to my room took a melatonin and a bit of watching soccer highlights of the European club games I was ready to call it a night
The next morning I woke up earlier as I had hard time sleeping because of the jet lag and decided to run to the Fitz Park to watch 24 hr runners and also try to feel my ankle and work on the strategy to finish my race. Once I was at the park I decided to go to medical tent for some advice on my ankle and tips on taping it. At the tent I met an Aussie 24 hr runner who was laying on the bed and he was feeling a bit chilly, he was wrapped in the blankets. He was still sharp and in good spirit but he kept saying that his body wasn’t ready yet. I thought he was done but to my surprise a few hours later I saw him running. I heard from our management that there are some runners in the 24 hrs that they run their race hard for a few hours then they take a long rest and back it again and repeating this until race is over.
I got some help and advice on how I could tape my ankle on my run. I let one of the guys John to tape my ankle, very simple, tape top of the outside ankle to bottom of foot and continue to top of inside ankle then one more around the Achilles to close the first loop. I didn’t feel this was a strong method to hold my injured ankle secure. Then a girl suggested another method and hers appeared to be stronger almost the way we used to tape in soccer years ago. Went for a run with the tape and not only had to deal with the pain of my ankle and now had to endure the pulling from the tape. Now for sure I had no other choice but suck it up. I knew Motrin was the most trusted friend to take me to finish line.
I Went back to the castle and had breakfast and a quick shower and back to the park to watch the finish of the 24 race.

Australia won gold and Silver and Wales won the Bronze. Guy Gilbert from Team Canada ran close to 218KM a PB for him and charlotte vasarhelyi from Women team had a PB as well.
New commonwealth 24 hr distance:
The winner Marin Fryer ran 255.934 KM, almost 160 miles.

After the 24 hr race we headed to Booth, the famous and only supermarket in town to buy fruits, pastry and Coke, Water for the next day race. I also bought lightly salted original potato chips. I must have ordered a truck of those, were they ever good, it was so original and natural. BTW it was Kettle chips. The goal for the rest of the day was to staying up, all day felt sleepy, and the bloody jet lag wouldn’t go away.
About 6:00 PM we headed for dinner at a pasta place in town and sure the food was great. After the dinner we needed to attend an orientation meeting on the 100KM rules of Do’s and Don’ts, planning, travel, and aid stations.
Right after the meeting, everybody was rushing to get their last minute race preparation for the next morning, Clothes, shoes, bars, Gels and bottles.
I like my fluids cold when I am racing, with not having a fridge in the room or bigger fridge at the Castle, I clean the sink, plug and added the bottles, then pour the ice on the top.
Yes the drink stayed nice, cool and fresh to the morning.
By 10:30 PM I had everything ready for the next morning 8:00 AM race. Watched a bit of Soccer and needed to go to sleep. 2:00 AM I woke up and couldn’t sleep and just had to close my eyes and roll in the bed, something I am well familiar from other races. At 5:00 AM got off the bed, took my thyroid pills so that I could digest what I needed to eat during the race and had to wait for 20 min before having my breakfast, banana and some very yummy fresh pastry with rains I got at the supermarket and top it with Cliff Bar. At 6:00 AM join the rest of the team and crew at the dining place for chat then we were off to take the bus to the start line.
In this race other than the Jet lags I had no race stress or you might call it a fever, my goal was to finish and all I had to strategize. I was a lot calmer than ever. 20 min before the race I started warming up to feel my ankle. It was painful even running on the grass so running the Asphalt was going to hurt even more. I continued with the light warm up and letting my ankle know that a long and enduring torture was ahead.
About 7:55 runners started to leave the park to the adjacent street to the start, lots of hugs and hand shakes and good luck wishes. I shook hand with Jez Bragg’s and congratulated him for his successful race in 100 Miles Western State, he finished 3rd and I wished him good luck with this race. I knew he was going to win Keswick race, something about his look and the determination assured my belief that he was the man of the day.

Let the Game Begin
Countdown started and a rush of adrenaline purred in, gun went off and off we went to measure the Keswick roads.
Race started with a bit of very gentle incline then a decline and just before the 2 KM marker started the steep hill. I was about the middle of the pack before the climb, I love running hills and I think everybody was kind of holding back on the hills. With a little training run I had prior to the race I knew hills were the only place I could run and down hills were going to be most painful. Eventually I decided to push the pace to my up hill potential and join the leaders and at a few points I could feel they were feeding off my pace. I kept climbing and felt really good and I recall, at one point Jez was telling his English buddies the pace was good and keep it steady.
I ran the same hills with Darren Froese 2 days before the race without knowing it was part of the course and I knew what exactly coming ahead, steep down hill and the rolling hills. I did the training run with Motrin and after the run had to elevate my legs to get rid of the inflammation with painful night sleep but the run was less than an hour.
At that point of the race I was well aware that I was going to drift to the back of the pack again and had no problem with it, my goal was to finish the race, running hard downhill’s was only going to hurt me more.
Soon runners started gaining distance and Darin took the lead and in a short loop he had already gain about 20 yards on me and he was telling me “come on”. I wanted to but my body wasn’t allowing me and still had to run another 95KM. Soon runners started passing me and in a distance I could still see the leaders on the rolling hills. At about 10KM Darren took the lead from Darin and everyone else to follow. The distance kept growing with me and the leaders and at 12KM I could no longer see them as we crossed the Highway toward the lake for 5K in and out loop 7 boring times. Of all the runners I could see a Young Scottish and an English runner.
I was carrying a bottle of Carbo-Pro mixed with Accelerate with me to the 15K, our Canadian Crew asked me if I wanted a new bottle, since I hadn’t finished the bottle I said I was Ok and continued. About 17K I realized we don’t have any crew at the 20K aid station marker. It kind of got me worried and worst case scenario I just had to drink water from aid station if I had to. Luckily at 20K they had Hi-5 new energy drink that never heard of it before until we received a mail from our team that Hi5 was the energy drink for 100KM race. I searched online but there was no distributor that I could find close to us.
The day before the race Darren and I met up with David the guy who was in charge of the drink and he let us taste a sample but it was 1/3 of the strength and on the race day they were going to mix to 2/3 of the strength.
I wished on the race day they had mixed it to full strength. The drink worked out alright for my stomach however not strong enough so I was craving for more carbs still.
At the 20K Aid station this girl called out my name and never seen her before, no name on my race number, it turn out she was Jenn one of 100KM runners from Team Canada who had surgery and couldn’t compete but since she lives in England she made the effort to come and watch, cheers us up, Thanks Jenn. She helped me a few times with my drinks and word of encouragement.
About 21.5 KM marker I met the Scottish girl Lucy Colquhoun, an awesome runner, I didn’t know anything about her before the race or ever heard of her but her beautiful smile and word of encouragement lead me to check her online to know her name and read about her from blogs and specifically hers. Lucy smiled the entire time I saw her running and was cheering everyone passed by her unlike some other runners female or male. Thank you Lucy I needed smiley face lap after lap to carry me through. We also had 2 big smiley girls in our own Canadian team, Lisa and Laurie. Once I called Laurie Lisa, and she was quick and sharp enough to correct me right away. Thank you Lisa and Laurie for your smiles too. The gap between me and leading pack got bigger after each lap about a KM. A few times during the 70K boring loop Darin was encouraging me to pick up the pace to catch up to him so we could run together but I wasn’t able to push further. The longer I ran the more I compensated on my left leg and contributed to hamstring and left Achilles stiffness. My left Achilles was so damn hard and painful it felt like a train was pulling it. After the race I couldn’t believe how dark it was, dark purple almost black.
About 65K marker, Kandise Froese, Darren’s wife she rubbed my Calf’s and hamstring and that got me going for another 10 more KM. Kandise is woman of multitasking, She is truly an angel, unbelievable how many role she had during this competition, a True and magnificent generous leader. She always made sure everyone was doing fine and that everything was taken care of.
Another 10K of torturer I started drifting back more and more and I could see the people behind me they were closing up, specially the 2nd female runner from England. At 75K I badly needed message to loosen up my hamstring and Achilles, Sue one of the medics came over and she started deep message on my hamstring and Achilles, it was so damn painful that I was biting my toung, ouch. Every time I came around, thanks to Armand our team manager, Erlinda, George (24 team runner), Charlotte (24 hr team runner), Bonnie, Bruce’s wife, they smiled and more word of encouragement, I couldn’t have let them down, I had to keep going.
A big sigh of relieve when I came about 85 KM marker, thank God I didn’t need to repeat the boring and windy loop anymore and was heading home for more undulating and steeper hills. The 2nd female runner was closing the gap on me and I couldn’t distance myself from her anymore, she ran like a Swiss watch, so consistent and determine. No emotions what’s so ever, Thank you for the push. I was about 91 K running by the road, so quite, no cars or human around. All of sudden I hear this sheep from higher up, I had no choice but to return the favor “I love you too”. I got a bit of energy surge and started peaking my heels and was running a bit faster and building gap however that short lived.

Coming to a Fork, hmmm, no way I am going to take a wrong turn:

I got to a point where I had no clue which direction to go, no marshal, no sign or direction. Cones where leaned to the stone wall that was going to a completely different direction, and apparently someone followed the road and they end up at a church. At that point I decided not to take the risk and wait, knowing the runner behind me is English she knows the course better, so I waited for her to catch up and I asked her for direction and off I went. All day I was counting runners and which country they were repressing, team Canada was sitting on the 4th place, since the 3rd Scottish runner was running with Darin at the 75K marker and by 85K they almost built 2K on me. The chance of Bronze for Canada was long gone. I was about 95K aid station I was craving for more carb but the aid station had only water a bit disappointed but was determine to keep the pace I was running hills. About 96K I spotted the 3rd Scottish s runner half KM ahead of me and I was determined to beat him, may be after all there was a chance for Team Canada on the podium. I started to run as fast as I could, about 97.5 K I caught up to him, he was running and stopping but as he saw me passing he was also determine to catch me. I assume he had no clue about his country men results and he must have felt the danger of loosing the bronze. I was determined to distance the gap and once in a while I couldn’t resist turning around to find his about. I think I was running about 4 min KM if not faster. Just past the 99K marker people were sitting at a Café and started cheering me as I was passing by. I thanked everyone who cheered me, by doing the last one I almost sprained my left ankle too as I went on the edge of side walk. I was so high at the point that nothing was going to stop me. About 20 yards to finish I threw my water bottle away (someone actually took a picture) so I could finish the run with my Canadian flag but unfortunately it wasn’t at the finish line. 8:03:05 I crossed the finish line with another 100K in my resume. I am happy I over come the challenges and finish the run that I was anticipating to finish almost an hour later.
This was the most satisfying race in my book. I continue to push myself beyond my physical and mental capacity and loving every moment of it. Every race I learn something new from my own mistake and others strength. I am still exploring why I slow down drastically right after half way marker. I noted the English runners got stronger after the half way, so did the Aussies and Scottish runners but we were slower.

In closing I like to thank my family supporting me all the way and to help my dream come true specially my Mother.

Thank you to my NSA family and my sponsors, Saucony and Polar.

Thank you to our Team Canada managment and crew. I am looking forward to the next race to represent my country again.

Stormy 50 Miles, Saturday Aug 8th, 2009

2009-08-09T16:55:00.000-07:00

Thank you Vollies
Big Thank you to all the volunteers, you are amazing. Your make every race a success, make us forget and endure the pain easier. You put smile on our face, thank you for your tremendous generosity. There were some of you on the course for more than 24 sleepless hours. Word can't describe how appreciative we are as runners "Thank you so much, we Love YOU".

Congrats!
Congrats to all the runners raced the Stormy 100 Miles, 50Miles and relay team.Congrats to Ellie Greenwood for breaking the women course record and my 2 years record of 7:17Congrats to Chris Downie for winning the 100 Miles race under 18 hrs after going off the course for while. Congrats to Andy Bachmann for finishing second.Congrats to Brooke Spence for finishing her first Stormy 50 Miles race, 3rd overall female with time of 8:25Congrats also to my Tuesday relay running buddies from NSA (Stefan, Darin, Peter, and Nelson) finishing 2nd overall after going off the course for 20 min.***************************************

Result OF Race posted at:
http://homepage.mac.com/designr2/stormy/resu.html

My Story!
Leading up to the race was one of the calmest races I ever run in my life. I just wanted to make sure that I had the nutrition to get me through race and was also strategizing it how I could manage without a crew.Thursday I went to NSA and got my electrolyte Cliff Shot Blocks (chewy), then I realize I was out of SportsSheild something that I learned to use in my previous race to prevent blister and I must have it. Unfortunately store was out of the stock and had no idea what to do. Lucky enough our very own Jurgen Watts who recently ran the Miwok in California, one of the most pleasant and fun guys you want to meet in your life was at the store and he heard what I was looking for. He had a spare SportsSheild at home and he offered me to use it, man that was a reliever. Thanks Jurgen you are a great friend. NSA also told me the shipment was on the way but no guarantee it would arrive before the race but if it did they would call me. Friday after Lunch Daniel from NSA called the shipment had arrived, now that’s what I call service, they do care”Thank you Daniel and NSA”. Later that day I thanked Jurgen and let him know store had it and I was going to pick it up. Now for sure I was relieved and believed that my race was going without blister and that’s what exactly happened.Leading up to the race also Brooke and I discussed the Car pool to squamish, knowing that I was heading there on my own, I accept Brooks offer gracious that her dad, Keith was going to drive us up there. Woke up at 3:20 AM Saturday morning, took my thyroid pill 20 before breakfast and coffee. While waiting for the pill to kick in I went to washroom and man I started sneezing. Something that it has started recently and I think to do with the vegetation, trees around the house. As I am getting older I am developing more allergies and becoming more sensitive to stuff, something I never hoped for but is way of living. Right on time 4:20 AM Keith and Brooke Picked me up at my house and off went.

The Journey Begin, Brooke’s first and my third stormy 50 miler
We arrived at the Brennan Park about 5:00 and like everyone else we were wondering where the start was? We knew it was campground but had no clue which direction, once we found out which direction then had no clue how to get there. The sign was there but because of the darkness and our excitement we couldn’t locate the sign, LOL.Once we arrived at the campground quickly checked in and prepared the stuff for run and also for the drop bag at the powerhouse station before 30 miles.About 20 min to go, I had to go for pit stop, join the line up but was moving slow so for small job I went to bushes closed by and relieved myself, in that process I started to sneeze again. Shortly after bowl movement started to kick in, no I am not done yet, so I quickly went over to Brennan Park and relieve myself in the washroom and quickly back to the start line. I wore my RS300X Polar heart rate monitor, about 90 beat, understandable rate but couple of minutes later it was 154 and as we started the race it continued climbing up and on the rolling hills with regular beat of 150 I was already at 175 beat. I was praying for it to come down but wasn’t and that got me really worried how long I could go on at the pace; I am almost running at my MAX rate. A day later at 5:00 AM sneeze leading me to think that the sneezing/allergy sign could have caused the higher heart beat something that will be watching closely for next little while.

Tracy Garneau one the most decorated female Canadian ultra runner leading the 50 Mile pack:
Mike Palichuk and I started the race together and slowly made our way through the slow pack to the front behind the leaders, all I could see Myke Labelle and Adam Lint. As we came into a wider section noticed a female runner and I am thinking wow the relay folks are fast. As we continued closing the gap, noticed Tina (relay runner) but there still another female it took us about 10 min before closing the gap and found out yes indeed was Tracy Garneau.

Then Adam took the lead and I tried to stay with him and Mike P and Myke behind and I thought that ended the other solo or relay lead. Then into a section of single track. Once we got into a wider area I run alongside Adam and we started our conversation. Talked about ourselves, our lives, and running experience. I told him I read about him from one of Gary Robbins Blog and he started laughing. I knew Adam run for USA 100K team with qualifying 7:19 and my best ever 7:50, he is definitely higher than my league but I was very interested to hear about his experience competing in the international level.Shortly after we reached the exchange 1 for relay at 36:30.
Adam stopped for aid station and I waited for him then off we go again. About 5K into Leg 2 Adam was slowing down and we got to a section with long stretches/twisting runnable downhill, before that he was running just behind me but after that section I looked back and couldn’t see him anymore. Later on I heard from Mike P that Adam had to stop for big pit stop. I consider myself one of the lucky people to not stopping often during long races, I really feel for those people who have to but I also think they give their legs a good break too.About 7K into leg 2 in a short distance I could see the battle of relay teams, Darin and another gentleman from Squamish (how rude of me not asking his name) but I never stopped cheering them on. So running on my own wasn’t much fun and I felt they were slowing down. Eventually I took the lead but stayed very close since I am well known for getting lost in the trail. I was certain if I stayed closer to the squamish runner chances of getting lost was very slim. As we were coming close to the finish of leg 2 relay there is a slight down hill section dry dirt with not much footing ground so my calf started cramping. I say to myself, “oh not again”, dealing with heart rate is not enough now I have to endure calf pain for another 65K. I Reminded myself to stay positive, relax my shoulder and enjoy the race that’s what I was there for and anything else was secondary. Before the Exchange Darin was in the lead as result their leg 3 runner Nelson was a head of me and I was trying to just have him in my sight. As the hills got steeper the gap got smaller and eventually we were running alongside then I took the lead.

Longer stop at exchange 4, chat with Vollies and posing for camera.

I was feeling very hot, my heart rate wasn’t coming down but it was fluctuating so I was happy about that. I decided to stop a bit longer, cool myself down a bit, poor cold water on my head a couple of time, chat with Vollies and posing for camera, never done it before but it was great I really enjoyed it. My heart rate went down nicely but still a bit higher than normal. At the Start of the Leg 4 not only I a lost the lead to Darin but also he left about 2 min before me. I thanked all the Vollies and off I went. Now my most concern was easing up the calf pain and cautious running down hill, this leg at the beginning has a bit of ups but then down hills and undulating for fair distance. Surely I was moving gingerly on the down hills till I hit the aid station half way.

I packed a few olives in my camelback before the race once I got to aid station I asked Reg Hornsby to unzip the bag and hand me the olives, ummmm, Yummy, my savior. Thanks Reg. Purred more water again on my head and off I went and little bit relieved since I was going to climb for another 40 min or so. But after every up hill there is down hill to follow and this was concerning me especially for steep downhill. I kept repeating to myself, walk down hills who really cares they catch you, finish the race and have fun, there is still 9 mile hill that you could catch up. Climbed the hills with a very good pace and walked downhill back at the stage 4 aid station loop. I purred more water on my head and after all the walking down the steep hill I was still cramping. A technique I learned years of playing soccer and running “ tap toes a few times and off you go and sometimes tap and completely lift the leg off the ground if continue, repeat until it lets go, and eventually it did. Now I am facing more down hill but on the road not like dirt, almost no footing steep ones. Coming down the hill I see more runners on the other side of the University road on the way to tackle the hill that I just came down, cheer them on and wish them good luck and joking with them. As I got to the bottom of hill I ran into Sukhi Pawa who had my cooler in his car and I wanted to make sure it gets to Powerhouse station before I got there but that wasn’t going to happen since there wasn’t enough time. So I took enough stuff that I needed to run the 9 mile leg from the cooler. As I was about to leave I could hear a very loud footing, turned around and I saw Mike P is blitzing down the hill. So I decided to wait for Mike to come down and he stopped to grab a bite, never found out what was he eating or chewing, then we posed for camera.

Off went Mike for a few yards ahead that I had to catch up. At that point Mike assured me that I needed get going and shouldn’t wait for him so I went. I had no clue the other runners were closing down but one thing I was sure of with 9 mile hill ahead none of them were going to catch me other than fresh relay hill runners. So no stop at the powerhouse aid station and I continued until about 2 miles in the hill when I bumped into a 100Mile runner, wished him good luck and a bit of encouragement and off I went. it didn’t take long before I met a relay person who kicked my butt on the hills and I wasn’t going to risk my race to beat him, shortly after another relay runner went ahead, he told me he was going to do Penticton Ironman and this was a good training for him. I knew further up was a flatter section and down hill, so I was closing the gap but not within a mile steeper hill start so again I decided to pace myself. I kept saying people before the race that they need to pace themselves with Stormy and if I was the preacher I better did it myself first, so stuck to the plan.
Half way into the 9 mile hill Peter Wijtkamp my NSA buddies relay team caught up to me and we continue the adventure of finishing the hill together. Thanks to Peter I ran most of the down hills on the section with good pace but I made sure I lengthen my stride to avoid further cramping. About 6:07 I got to the Powerhouse aid station to start my last leg of the journey. I dropped the camelback, purred a bit of water on my head and grabbed a cold carbo pro with accelerate and off I went. By then I knew beating my own time from 2 years ago was at my reach and that’s what I was going to do. This section was the hardest mentally; too much undulating and nasty downhill’s. Cramping started again and once again I had to pace myself for a healthy finish. After 7:11:59 I crossed the finish line and I was glad the race was over. Another win to my running adventure, Three Peat for stormy. Funny thing I don’t remember my calves cramping again for the next 6 1/2 hr at the campground :)

One might consider this or other ultra running experiences whining but that’s the truth and facts. I learn from people experiences by talking to them, reading their blogs. I thank them for sharing their wealth of knowledge and I enjoy going along on their journey. Stormy is done, now I shall prepare myself for Commonwealth Championship 100K in Keswick, UK. I am truly honored to represent my country Canada and I hope to do well!

I like to thank my family to put up with me for all the hours of training being away from home and their continued support, I love you!Thank you to my sponsors, Saucony and Polar for their continued support. Thank you to my NSA family for all their help and support.
Thank you to Keith Spence, Brooke's dad for driving us to Squamish and his encouagement during the course.
Thank you to Wendy Montgomery for put on a great Stormy race.
Thank you to all my running partners for your tremendous encouragement.
Thank you to all people who inspire me, leading me the way to endless possibilities.

Happy running you smiley :)

Award with Wendy Montgomery Stormy Race Director

winner of 100Mile and 50 Miles

Speedy girls and the older guy

My buddies from NSA

Is great to be back:

2009-07-19T10:21:00.000-07:00

Is great to be back:
Sport has always been an important part of my life and in the past few years running has been my passion. I am an emotional person and passionate about almost anything that I do. Past 2 months has been a bit different for me, with lingering lower abdominal pain I haven’t been able to put a 100 percent effort in my exercise and have been avoiding long runs. My training from 10-16 hours of week has shrunk to 4-8 hrs. Early diagnose with my pain suspected a possible hernia however neither ultra sound nor CT scan depicted it.
This may sound good but makes it more difficult and complex, what is causing the pain.
Once I found out no sign of hernia, I have started adding hrs to my training with moderate intensity and see how the pain plays out. I am feeling pain but not to point that will stop me, I am feeling much better. Last night I went for 2 hours long run and I felt great. I felt the walls and fences the pain had drawn around my running have shortened, I started feeling the effects of the endorphin. I feel high yes the runners high and is great to be back. 2 hours last night and 2 hours hopefully today officially kick off my long run. Hopefully next week I can do a bit more, I am excited and couldn’t ask for more.
Thank you to Polar RS300X G1 keeping me on track for my training.
http://www.polar.fi/en/products/running_multisport/RS300X

Fantastic trail run with Mountain Madness group Sat May 16

2009-05-16T14:18:00.000-07:00

Fantastic trail run with Mountain Madness group Sat May 16.
I was looking forward to some strong trail running on the weekend and my wish came true.
Last night I was debating whether I should run today, I didn't have the 100% commitment or the motivation. But as my alarm went off at 7:00 AM I knew I was committed and ready to go. Had a banana, half cup of coffee and a bar, then prepared my drink mix of Carbo-Pro, accelerate and Water. I planned to leave the house at 8:00 and exactly I left the house at 7:59:53, folks that is an accomplishment for me, I never been able to do that before. Don’t get me wrong those who know me they know how punctual I am except I plan 15 min earlier to be on time but this one was exceptional. Yes!!!!!!.
Then I started slowly warming up and pick up the pace, something that I have been working on for sometime and I am on course to master it. I knew what was lying ahead for me. Up Lonsdale then prospect Rd, one steady climb, I managed to get to the top in about 22 min.
I will be doing this climb a lot in the next 4 months. Since I was there a bit earlier than everyone else I continued running back and fort on the trail that connects to PB and stretched a bit. Around 8:30 everyone gathered around for Peter’s route and race course description, I was amazed and very impressed with the number of people were there.
This simply tells you about Heather Macdonald and Peter Watson leadership and the fantastic training they put together.
This was my first trail run probably in a month, I thought the transition from the flat to hilly course was going to be harder but this one went very smooth thanks to my running buddies James, Stefan, Chris and Adam and a few others… Thank you!!
My goal was running most hills which I managed to do it and I was happy about that.
I wish I could keep up with James but man is he ever fast on the climbs. He is one of the few people I have seen they disappear in a matter of no time on the up hills. He is a true Mountain goat and to prove that is his beard.
After 1:43 min of run in the trail, we got to Deep Cove safe and sound. No rolled ankles, cuts or bruises. I wasn’t sure if I should go back the same way I came to deep cove but then someone mentioned Knee Knackers group are doing mountain Highway tomorrow then I knew I should stop and enjoy more climb tomorrow. A soak in the Deep Cove water ended the happy trail training: Woohoooooo I managed to have a good and strong run, nothing would beat that !

Elk Lake 100 May 2nd.

2009-05-06T23:14:00.000-07:00

Elk Lake 100 May 2nd.
It was my first time ever visiting Elk Lake and I wanted to ensure I get there healthy and ready to have a good time. Last year I decided not to race this event just the day before after consultations with Doctors and Athletic therapist that it was wise not to. Wow I was actually listening. So for that reason I was extra cautious to avoid over training, more aware of my surroundings when I run in the trails specially to watch for tree roots and loose rocks. I was also didn’t register for the race until 2 weeks before the race.

http://www.youtube.com/watch?v=ItahE9Eilo4
Getting closer to race and anxious:
I am getting better at controlling my thoughts and emotions as I am doing more ultra. I remember when I did marathons, I was stressing about a month before the race and I would go through all sorts of scenarios and mostly on the race the scenario was something that I hadn’t thought of, who said Murphy law never go wrong.. One thing I hope to do before my next race is again start preparing list of items that I need for the race. As I am improving my stress level management yet I try to rely more on my memory which isn’t always good. For example the items I forgot to pack with me for the race, as simple as zip lock bags for salt pills or rainy condition for my puffer, aluminum foil to rap my Termolyte salt pills, Luckily Victoria is big city and there are plenty of grocery stores to get them however instead of wasting time in the store Isle I could have rested.

Race nutrition, Packing and travel:
Last week by Wednesday I made sure I had all things that I needed during the race, Gels, Bottoles, Carbo-Pro, Salt pills, glide.
A week before that in my visit to NSA I had a good chat with Gary Robins and Peter Watson. I have now ran about 7 ultra races but I am still very inexperienced as far as the products out in the market that ease the ultra running pain and improve the recovery after the race.
For First time I decided to use body glide on my foot rather than baby powder but both Gary and Peter suggested I should try SportsSheild, and I am glad I did listen to them. SportsSheild worked perfectly. Time will tell how it would work for H2H but I make sure I will have an update on that in November. I am definitely blister free, Gary and Peter Thank you!
Gary also showed me the Cliff Shot Blocks that come in tubes instead of bigger and wider bags. It sure saves time, headache and frustration of taking electrolyte chew from bag while you need to go fast or cruising.
With that by Wednesday April 28 I had the nutrition that I needed for Saturday race.
Packing also went smooth however I packed seriously way more than I needed. It must be something in my gene if I only use 2 I usually take 4, it come handy for someone else if they forgotten theirs. Travel couldn’t have been smoother, roads were clear even at busy time of the day, no wait for the Ferry.

When I arrived in Victoria I went straight to Hotel to check in and then headed to Fairfield plaza to pick up the race package. On the way to Plaza I took a wrong turn and ended up at Dallas Rd. I have been in Victoria a few times but never had the opportunity really enjoy the view from Dallas Road so I was happy about taking the wrong turn.
About 4:30 I arrived at Island Runners and as soon as I got out of the car I felt the heat from Sun. It was hot, felt like the summer heat, and then I started thinking about what I will be wearing for race and whether heat was going to factor, would it slow me down. I love warm weather but that heat was a bit more the softy could handle now. So when I went to store later at night I bought another six bottles of water to ensure I had more fluid if I needed it.
As I walk into the Island Runners store I shook hand with Carol Castillo the race director and he handed me this beautiful jacket. It is the best clothing ever given me at sporting events. Next year races should hope Island Runner will sponsor and provide the same high quality technical Gortex jacket. I stayed there a bit longer and chatted more with Carlos about the trail condition, the route. He is explaining me the map and the next thing I am thinking, could I still go off course and laughing at myself remembering 2007 H2H. I am notorious for getting lost. Usually I waste a bit of time back tracking unless I have run the trail or the road before. Then I was asking for a place to eat good and healthy food and survive another meal before the race. At least I couldn’t blame my failure to bad food. Carlos suggested Ross Bay Pub as he did in his e-mail a week before. Then I met Darren and Kandise Froese and Denise McHale from Canadian Ultra National team and Don Froese, Darren’s brother. Darren and Kandise graciously invited me to their house for dinner and knowing that it was going to be spaghetti I happily accepted the offer and off we went.
Now I am at the table with experienced, world class athletes and adventure racers I felt like an infant ultra guy who only know how to run a bit. I was so interested in hearing their ultra and adventure races story that if I had paid the similar attention to my teachers I could have had encyclopedia in my head. That tells you how much I love running, and associate myself with people in similar interest or aspiration. After every short story of an event what I hear is that I should give that a try I would like it and believe me what I have gone through with 7 ultra doesn’t even make 10% of enduring those events. I need to suck it up and toughen up more.
After dinner I went back to Hotel and as soon as I put my head on the pillow the neighbors on the sides and up they decided it was party time and it went on until 4:00 AM. I couldn’t use ear plug since I was worried I might sleep through the alarm. I didn’t want to get sick from Air conditioning, so I decided to leave the window open and just close my eyes and stay in bed. While lying down in bed there were times that my calves were sore to point almost cramping up so I would get up and do some stretch or rub to loosen them up a bit. This isn’t something new; I have experienced those pains since I was 8 years old. In the old days I had to roll side to side in bed to ease up the pain from long day playing soccer in heat, dusty and gravelly fields in Iran. I wasn’t nervous at all, thinking back to those days has made me stronger both physically and mentally. For almost 2 weeks before the race I had started my mental preparation, I knew I hadn’t mastered it but I had seen the progress through some of my training runs. At 2:50 AM I had enough of the noise of Yahoo’s around and finally decided there was no point lying in bed and I should get up and have my stuff ready and leave the dungeon. I got to Elk Lake at 4:30 AM and park the car and started sipping my drink mix with Carbo-Pro and Accelerate and a cliff bar. At about 5:10 AM they open the gate and it was time to take care of some business. My stomach doesn’t work or feel well when I don’t have good rest regardless if I have a race or normal day at home so that was kind of worrying me but every time those thoughts started flourishing in my head I shut them down.
Warm up before the race
I started to warm up about 10 minutes before the race. I wanted my legs to be fresh when the gun goes off and the warm up helped. At the beginning my legs were heavy and I knew exactly why from experience, not rested enough.

http://www.youtube.com/watch?v=TvTUHW7cZWE&feature=related

Count down started 7, 6, 5, 4, 3, 2, and 1 and Have a great race:
I started the race pretty slow exactly as I planned it and gradually started peaking up the pace to the desired speed. First km at 5:00, nice, 2nd at 4:40, 3rd 4:25 up to that point we were about 4 people then 3 and then it was only Darren and I. The day before the race Darren told me Jason Terauchi-Loutitt would an extreme fast pacer for the race. I was looking forward to test myself. He was going to race 50 Miles but unfortunately we never saw him at the race. Later on reading some of his accomplishment surely I realize the big miss of his presence at our race. A quick bio of Jason can be found at http://blueplanetrun.org/run/jason.

I clocked 43:36 for the first lap/10K.
43:36
1:25:25
2:07:50
2:50:10
3:34:22
4:22:01
5:13:48
6:07:03
7:04:43
7:50:47
Then the next 30K was under 42:30, which were petty good for my goal finishing the race in decent time. But after 40K, weather changed, light rain, wind and sun. I wasn’t prepared for all 3 conditions. The wind was chilly and I was trying my best to relax the shoulders but still comforting position was to bend the elbows inward rather keeping them low and loose. If I wore more clothes then I would have sweated more, since weather was changing so rapid I was unsure and undecided so I kept the same clothing, Tank top and short.
At about 45K Darren had a pit stop and I went ahead and never saw him again. In about 22K he had similar pit stop but he caught up in less than 2km but this time I didn’t see him until 87km. Just before 50K I felt really lonely out in the trail and every time I saw someone on the path I was happy and smiling again. The low point of the race, I started cramping on my calves and arms and hamstring but it was like an on and off switch, if it was sunny ok, as soon as wind start, it would cramp again especially in the open sections of the lake. I also had to slow my pace since every time I tried to speed up my calves were screaming at me. Knowing that I already was sodium depleted it wasn’t wise to make it worse and I just had to stay focus and be steady. I also tried to take more Termolyte pills and not to sweat much. I thought about going to Carlos and say is it OK if I stop for 50K but every time I laughed at myself.
At this point my heart beat was about 10% lower than my first 40K which would translate to almost a minute per mile slower. As the time went on I got slower and calves continue to hurt more but I was still running 50 to 52 min per lap. Most of the time I wasted was at the aid stations. I was lucky there were very kind people to help out with filling my bottles. As I came to finishing 70km my calves fully ceased to point I was grinding my teeth and I was fortunate Kandise notice the pain I was in and asked if I wanted her to rub some glucosamine to my calves. Darren must have gone through this 100 of times probably if she is offering must have worked with him and I desperately accepted the offer and thanked her and off I went to start 8th lap. The 8th lap was slow but steady I thought of stopping at 80K and going to Carlos and asking if it was OK I ran only 50 miles then again I laughed at myself and continuously saying shut up to myself :). Lap 9 I was getting frustrated as the pain wasn’t easing up and I was loosing time but I was lucky there were couple of lead 50 miler guys that were going to finish their run and from 82K to 86 I was behind one and ahead of the other. My goal was to catch the guy ahead of me however about 87K I turned around to look back and I see Darren just behind me. I was happy to see him and my next thought was could I be able to keep up with him to the end.
Within 500 yards Darren passed me and off he went. I tried to speed up to stay with him but my calves were cramping again. Up to that point I had lost my goal time, was I prepared to go home empty handed. This was definitely a no nooooooooooooooooo.
So I tried running steady and made sure I had him in my sight. Before my race I made arrangement to visit a dear friend of mine Jeff who I worked with for over 8th years in Vancouver that moved to Victoria with his mom.

As I finished the lap 9, I saw Jeff and his mom and also Kandise asked if I wanted more of Glucosamine rub, my answer was definitely yes. I shoke hand, hugged and kiss with Jeff and his mom and Thanking Kandise off I went. I was about 22 sec behind Darren. When I met Jeff and his mom I totally forgot about all the pain I had gone through the previous 40k. Their warm presence gave me such a high and endorphins that no pain killer ever could. I decided to drop my bottle, no food and go. I was feeling light and energetic and rejuvenated. At about Km 1 caught up to Darren and passed him and I never looked back and kept going. All I had in my head was finish line, I wasn’t going home empty handed and I had to win the race. I blocked every negative thought I mean everything. Now I was looking at least making the fifth fastest recent Canadian 100K time, looking to my heart rate monitor I was back on my lap 2, 3, 4 times.
About 93K I remembered that previously around 73K marker I left one of my coke bottle by the trail post and it was wise for me to sip on it to finish line. So I picked the bottle up and with a few sipping of coke I crossed the finish line in 7:50:47. I was happy and proud at least I finished my race strong and I knew my time was 5th fastest 100K time in recent canadian ultra running. I also won my 2nd 100K race.

Could I have done better at this race, definitely yes but what affected my race was the Mother Nature and I wasn’t prepared for it. For me it is a learning process and every race I learn something new and introduced to different product that help enduring the distance running. Happy learning, exploring endless possibility enthusiastically and with the passion to run a race pain free.

I like to thank Carlos Castillo for a great race. I hope they promote this race internationally and making it more competitive.
I like to thank all the volunteers for their efforts and specially those folks filling up my drinks, I am very grateful.
Big Thank you to Kandise and Darren for their generosity inviting me to their home and a great Spaghetti dinner, and helping me to get through the race. I like to Thank Denise and Don Froese for sharing their wonderful adventure and ultra running experiences.
I like to Thank Jeff and his mom for visiting me when I desperately needed moral boost.
Last and most I like to thank my family for their tremendous and unconditional support throughout my training and having faith in me.

Taper for Elk Lake 100

2009-04-29T21:48:00.000-07:00

Taper and getting ready for race:

In the past taper was hard for me to digest. If a day or 2 went by without running my legs were very sluggish and heavy. This time around I am really enjoying it. My body feels good, the intensity of my training has been in good level and I have been spending more time stretching. Oh most importantly I am spending more time with my family which is blessing. I couldn’t have imagined that many pros of tapering. It surely in the must do list now!!
It is hard to believe and imagine from 100miles week just two weeks ago switching to 33 miles last week and 28 miles this week but I know my body is appreciating it.
I am excited about my race, I am not nervous or stressed out at all or should I say it hasn’t kicked in yet :).
I am really looking forward to Saturday race and also meeting a few Friends that I haven’t seen for a while.
Elk Lake here I come with big smile so is your turn to smile with opens arms.

Week or March 16th training.

2009-03-22T23:00:00.000-07:00

Congratulations to Elli Greenwood and Aaron Heidt for winning Chuckanut 50K in Washington State !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!JOB WELL DONE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
For the first time in nearly 14 months I ran a training week of 90 miles.
I am feeling a lot better than week ago when I completed more than 70 miles.
2 days I had to run twice to make the mileage.
Week March 16th log
Monday Off
Tuesday 15 miles, 8 and 7
Wednesday 20 miles, 8 and 12
Thursday 10 miles
Friday Off
Saturday 4hr and 30’ plus 2 miles at the track 7’ pace
Sunday 16 miles
My body held up pretty good for the long runs on Saturday and Sunday while running descent pace. I was pretty excited about that.
Both days I tried to run as much as hill as possible. Saturday run was pretty hilly.
I was fortunate that Kerry Ward could join me for the entire Saturday run and Eric Vaagen part of the course. I ran from home, Kerry and Eric ran from their home as well and we met at the Bridgman Park just close to second narrow bridge and then we headed off toward deep cove in the trails part of Dirty Duo and BP.
It was a bit chilly morning but beautiful and dry after 5 days of straight rain. Trails were muddier and streams along the route were surly raging, I could feel their power. I love hearing the sound of stream not to mention loud. 2 weeks ago majority of the trail were covered with snow but this time we had to look for snow. I forgot the camera again (: We stop for a quick view of deep Cove on the way back home. What a fantastic view except we had no choice to also look at the power line crossing the inlet to Port Moody which shape an Arial bridge over the water. We also ran in to some North Vancouver fire fighters at the trail, they must have noticed we were smoking. It wasn’t me for sure it must have been Kerry wearing Maurice Green the American sprinter’s shoe.
About 4h and 23’ into the run Kerry and I split to our final destination home. I was looking forward for running more hills on the way back home from bottom of the Keith Road to Loutett Park and along Sutherland Secondary. Once again I wanted to test if I had anything left in my tank and went on track and did 2 miles at 7’ pace and was great. Sure I felt more tired than last week but I was still happy. After run I did a quick stretch and took cold bath just cranked the cold water and sat in the tub for 15’, Brrrrrrrrr but felt great after.
I was definitely looking forward to our Sunday run, 15 miles. The run was from NSA to Edgemont Village then to see wall and back to store. Beautiful route, Fantastic view, happy people, calm water and very good pace I couldn’t be happier. I didn’t feel tired at all; I definitely had more energy than any other long or back to back runs.
So I ended up playing 1h 30’ good pace Tennis in the afternoon which I haven’t played since July 2008.

My Nutrition for the long runs:
For Sunday run, Carbo-Pro powders mixed with accelerate in 1.5 Liter camel back, 6 Termolyte pills and Banana. Saturday run just had Carbo-Pro mix with accelerate. That ended the journey of 90 miles week and I am still smiling and pleased with my runs.

Week or March 9th training

2009-03-16T21:27:00.000-07:00

For the first time in nearly 8 months I ran a training week just over 70 miles.
I am feeling great with a bit of ache which is given if you consider running ultra and trying to do your best.
My week March 9th log
Monday 3 miles
Tuesday 6 miles
Wednesday 8.2 miles
Thursday 7.5 miles
Friday 7.0 miles
Saturday 20 miles
Sunday 20 miles
My body held up better than what I was expecting with 2 long runs on Saturday and Sunday and I ran a decent pace.
I also I started peaking on the hills and didn’t hold back.
With Dirty Duo run I found out my breathing is not good and my conditioning not hopeful for the race that I like to do well and I know Hills will carry me over the hump.
Saturday I ran from home to Jaycee House and completed part of the Dirty Duo course to Bridal path. Some area’s in the trail I had to watch for my footing as snow had turned into ice with the rain falls and the sun throughout the week.
While running in the trail I ran into Heather MacDonald and the volunteers maintaining the trails. I thanked them from the bottom of my heart, their work is greatly appreciated.
After 3 hrs in the trail as I was getting closer to home I wanted to see if there still some left in the tank for a mile run around the track and I managed to do 6’ 55” mile while still smiling, so that was fun. When I got home took a quick shower then made coffee, brunch that I haven’t had for quite sometimes. Since I was going to have 2 back to back 20 miles I figured I had to deserve the Bacon and egg. Heat up the pan, through the bacon on and as bacon became a bit crispy through the egg on top sunny side. Once the eggs were about ready, chopped some parsley and through on top. Then I had to make my electrolyte drink with Accelerate and I was ready to satisfy my hunger and put on a better smile on my face.
Sunday another 20 miler starting in Kits Pool, around Falls Creak to English bay and then head back to Kits pool and on to UBC and back to Kits pool. Great root, nice scenery, weather was great; company was the best, decent pace all the way. I was planning to take camera with me for run but the night before and in the morning it wasn’t promising so I decided not to but later on during the run I regretted my decision. As we were coming down Blanca, the breath taking view of the North Shore Mountains was absolutely stunning and priceless. I had to stop for a quick second and enjoy then on to a newly found stairs back to beach and run along Spanish Banks.
As usual if I am not stuck at home or out of town I join our NSA family half/full Marathon clinic energetic and fun run. The night before I managed to have Elli Greenwood to join us for the Sunday run. She is an awesome person and fantastic young lady.
Elli is one of the best Female 50K, 50 mile trail runner not to mention road Marathoner in the lower mainland.
She was the first Canadian female runner in the 2008 Vancouver Marathon. Her last win just a week ago at Dirty Duo 50K. Her next race Chuckanut 50K in Washington State.
Good Luck Elli! As soon as I found out she needed to run road I had to have her to join us since we were going to run in Vancouver. Also I had the privilege running for first time a training run with Pat Malavi another ultra runner from Richmond I had raced Stormy 50 miles and H2H 100K in 2008. Pat is training for Boston Marathon, so these guys surly made me to keep up a good pace in order to enjoy their company. My regular Sunday buddies, Simon, Nelson and Jenny week after week help me through the aches and pain and surely we feed off each other. Simon is an ex Tri world cup competitor; he definitely has one of the most efficient running forms I have seen live.
The epic moment of the Sunday run was the UBC hill, it is not a steep hill but gradual and Simon and I didn’t hold back so we maintained a very good pace.
2h 38 min later we completed 20 mile run not to mention multiple washroom breaks, 3 Aid stations that we stopped. This is what separate NSA from any other running clinic in the lower mainland if not our planet. PEOPLE CARE, It is definitely a family, fun and loving place to be. Both Elli and Pat were surprised with the multiple aid stations NSA had on the route. Once we finish our run Elli and Pat wanted to go for another 20 min run, I guess 20 miles doesn’t cut it any more :). I also wondered because of the aid stations :). We did our usual after run drills and I wanted to go in the ocean water.
Was this water ever cold, I only lasted about a minute. Once Ellie came back from her extra run we went to water again, this time I lasted only 2 min. But Elli was really enjoying her polar ice bath recovery, Job Well done Elli.
That ended my two 20 miles weekend run and I really enjoyed rest of the day relaxing and eating like never eaten before; poor Fridge!!

My Nutrition for the both days
Carbo-Pro powder mixed with 2 spoons of sugar and lime juice in 1.5 Liter camel back and 5 Termolyte pills. I tried to drink as frequent as possible with shorter intervals but sometimes I forgot to stick to it. Next training I should set my watch to beep to remind me to fuel more consistent.

March 7, 2009 Dirty Duo race

2009-03-10T00:41:00.000-07:00

Congratulations to Gary Robbins for winning and trashing another course record at Dirty Duo, also Congrats to Aaron Heidt just 14 sec behind Gary for 2nd place. Congrats to Elli Greenwood First in women and 5th overall. I had the privilege to run with her part of the course.
What a fantastic 50Km snow run. Surprisingly the weather man was correct. As week was leading up to the race day, it forecasted for snow. With most of the week sunny it was hard for me to believe it. Everyday I looked up the sky at dusk to find out how will turn out the next day. Friday was sunny, cool and beautiful like a spring day except a bit cooler. I was reminded by numerous people that Saturday was going to snow. I kept saying to myself “no Please not on Saturday”. As an asthmatic person I don’t have much appreciation for snowy days. Air is a bit heavier to breath. Knowing that I wasn’t going to race the course I had a wonderful sleep on Friday night, I don’t recall ever had a good sleep the night before the race. Usually my mind races faster than my leg turn over
Woke up Saturday morning at 6:00 AM and looked at the window and see white powder.
It looked amazing but my lungs didn’t appreciate it much, so heading to the race I knew it was going to be a difficult day.
7:30 I arrived at the Jaycee House, checked in and chatted with Friends. This is what I love about the race day; you meet happy people with high energy and you know they are there to do their best, whether is personal goal or winning the race.
My plan was to run a good training run especially with Elk Lake 100 around the corner I wanted to avoid any injuries, rolling ankles but I also wanted to have a descend training pace. For that reason I brought the heart rate monitor and continued watching my heart rate through the run. 85% on the hills and 80 to 85 % on the down hills
Oh I had 70% coming down the Seymour grind and I was very happy about that too.
The race was definitely good indicator that I am still in the right track with my goal for an Elk Lake, I just need to have more tempo workout, longer runs and improve breathing.
I am very grateful I was able to run most of the course with Mike Palichuk and Kerry Ward, perfect pacing, thank you guys!
I got lost only twice in the course. I was either behind a pack or in front of them.
First race I didn’t get mad and actually was happy for the extra distance “blessing mile”. It wasn’t like one of those runs that if you pass somebody they never see you again. My lead would only last 30’ or so before fining out I was running behind again. Matt and Andy were wondering what was wrong with us.
What I liked about this race and I think both Mike and Kerry agree that we had a great time out there, we were working hard but we also had fun and appreciated each other company except at the end I wasn’t a good company.
I managed to hug a tree out of desperation from falling. At least I know there is a tree that will look out for me when I am in the trail.
Before the start we had briefing on the course by Heather Macdonald, race director. She is an awesome person and fantastic race organizer. Go Mountain Madness Go!
I didn’t have any warm up run and right after Heather’s briefing we had to head out to start line. Are you set, ready Go. Here we go off for fun
Running down the icy road was a good wake up call. It was also fun to see Mile Palichuk skating down the icy road, later on he remembered he should have brought his hockey stick.
I don’t remember chatting with someone during races other than asking what the pace is or what their watch is showing, etc…. but this race started with nice conversation with Mike Palichuk and Kerry Ward and we did run quite a bit of course together.
Right from the get go, I didn’t feel comfortable with my lungs and I think lack of warm up was one of the contributing factor, it took me about 30’ to warm up and feel my legs were ready to go. Thanks to Mike and Kerry they had a good pace and I tried to stay close to them until the Gazebo. I knew both Mike and Kerry are good down hill runners and for me to stay at 80% heart rate I had to push. At the Gazebo I took the lead and maintained 82% heart rate. Continued the lead to Twin bridges and on to Bridal path. I love hills and I know I am a good hill runner but March 7 wasn’t the day. First hill up me had difficulty with breathing. I was pushing harder but I was hardly moving forward so I decided to walk them. Bridal path is winding with fair ascend so I run where I could and walk the steeper hills. I bumped into a few slower runners and that assured me that I had a bit slower start but fair enough that would have been within my training zone. Just before the Bridal Path and BP connector I almost took the wrong turn, thanks to Ron Adams he lead me to the right path, then I was on my way. With descend ahead I tried to stay at 82% heart rate and I knew with that pace I was well ahead of Mike and Kerry. First Pack was Gary Robbins, Aaron Heidt and Ryne Melcher. 2nd Pack I had no idea since we had a slow start. With the down hills I knew I had descent pace and as I started climbing up I spotted some runners coming down the hill, “huh”, got closer, I spotted Matt Sessions, Kerry and Mike. Now I am racing to catch up to them. I am saying to myself, did I get lost again, smilingJ. So I cut up to the pack and on to Old Buck Trail, straight up the never ending hill. The trail assured me that my lungs were not at their best so I could hurt myself if I pushed it further so with that thought I reminded myself why I was there and how blessed I am that I could still run and to be out in the nature. Steady baby step up the hill and walk as hill got steeper. Mike, Kerry and I stayed together and Matt and Andy Bachmann took off. Old buck connects to BP (Baden Powell) with more hills up to the Seymour grind. Nice and steady, once again I took the lead from Mike and Kerry and try to catch up to Matt and Andy. I caught up to them at the top of Seymour grind and I managed to stay with Matt Sessions. Seymour grind is technical for me and with snow I had to be extra cautious. Once we got back to Bridal path I knew is another descending opportunity and tried to push hard but still at 82% and looked back Mike was behind me and we both push the down hills and later Kerry joined us. As we were running toward the Twin Bridges I noticed Nicola Gildersleeve and Peter Watson in hula dance custom.
So I had to pretend I was hula runner, how those women shake their hips I have the world respect for them. Thank you to Nicola Gildersleeve and Peter Watson and NSA for the wonderful aid stations and their custom to put smile back on our faces. After aid station we headed to Fisherman trail which is all covered with snow and then on to nasty Homestead trail then to Gazebo to finish the first loop of the 50K. At the Gazebo I had to have one of the volunteers at the aid station to open my camel back to hand me the olives. You had to see the look on the volunteers face they thought I was insane. I don’t think they ever heard of such a thing, believe me it was also new to me. I heard it from a friend of mine and I wanted to try if it works and if so I could take some natural product instead or half and half.
The end result wasn’t 100% satisfactory as I didn’t take enough Termolyte and I could feel the lack of calcium and potassium in the olives. Next time I should try some banana as well after the olives and monitor the result but overall I was happy, no cramping issues other than last down hill resulted from extending the strides and not short of electrolytes.
Back on the course to 8 circuits trail which start about 1.5Km off the Seymour demonstration, I was happy about that I learned a new trail to run in. Mike, Kerry and I managed to get lost so we run to the next marshal to get the direction and as we were heading back to the right path noticed that Elli was heading our way and she was happy to see us and mostly in part because of Mike. I don’t think Mike was as happy as she since he knew Ellis is going to cross the finish line first at that stage of the run. Elli has a strong finish.

Then we were off to fisherman and to Bridal path and just before old buck we caught up to Matt and once again he was surprised to see us, once again we were ahead but some how managed to stay behind :).
Caught up to Andy at Old Buck and continue on. At BP I decided to break from the group and work on my finishing, steady down the grind but push on the flats.
After 4hr and 23 minutes I crossed the finish line and placed 4th overall. I was very happy about the result and certainly I had one of the most fun run ever.

For those people haven’t race Dirty Duo, you must try it. I remember in 2004 and 2005 people always talk about this race and showed me the muddy pictures but they also acknowledged how much fun they had, this was my 3rd year and every year has gotten better.
As always I was expecting a very organized, everything on time and plenty of volunteers and marshals on the course, it was dead on. The best after race goodies, who could go wrong with home cooked lasagna, spinach salad, baking, Coffee, chips, etc… And most importantly the smile of the volunteers working in the kitchen and making sure racers eat and refresh themselves. Thank you to all!

You got to try Dirty Duo race to see and feel it for yourself.

Week of Feb 23rd Training Run

2009-03-01T20:24:00.000-08:00

I made it to 60 miles run first time in 2009.
I am now on roll for 2 days long run on the weekends however since I am just starting I am cautious about the distances.
I started my week run on Monday 1 hour by running road and trail. One of my favorite spots now for short distance trail training is behind the Mohan Park; trail stretches little over a kilometer from bottom of Keith Road and ending at Carson Graham Sec/Confederation Park. It is an undulating and some steeper hills. There 3 trails branch off the little Forrest which is great you can easily switch off from easy to harder trails and vice-versa.
In the evening I went to Harry Jerome Rec-Centre for 1 hour of Stretch and core work with medicine ball. This session also gives me the opportunity to meet some of the folks that are training for the Ironman coached by the greatest and one of toughest girls I have known and phenomena athletes Tara Lee Marshall. She has been a great inspiration to me and she has definitely thought me the time management and how to use daily time for training regardless of what they throw your way.
Tuesday is my speed training and I love it, of all my runs I would regret the most when I can’t make it. There must be an absolute valid excuse for me to skip it. I love the energy and being around the group that I run with.
5 miles training run around the track including the warm down at the end. Oh and I shouldn’t forget I got the opportunity to joggle a soccer ball for short time, I miss play soccer.
Wednesday I took a day off from running for recovery and also some meetings that I had to attend.
Thursday had a great run lunch time, 8 miles at 7’ 10” average on my new Saucony shoes.
In the evening I ran 6.5 miles at 6’ 40” pace. As I was running toward the track, I spotted a blond long haired lady that had a very decent pace and consistent. As I was getting closer to the track I noticed she was Patricia Jensen. She is an awesome and well known trail runner on the NorthShore if not in Canada. She has won numerous tough ultra races in the lower mainland including Stormy in squamish.
I joined her for the first 2 miles and it was great feeling running along such an inspirational runner. Sadly Patricia had to leave earlier.
I had to finish the 4.5 miles on my own.
Friday ended up being another recovery day; it was one of those days. I was planning to run at least 6 miles and 30 min swim but none happened. I was kind of ticked about but sometimes I have to just accept the facts.
Saturday morning my first long run session on the weekend.
My first checkpoint Jaycee House this is where we suppose to meet for Saturday run. On the way there I discovered some trails that connect to Jaycee House, I was very happy about that. I should stay off the road more often, stick to trails, enjoy and connect to nature.
I met up with a friend of mine Kerry Ward at Jaycee House; I had the privilege to run quite a lot of long and fun training runs with him including H2H race in 2008. It is always pleasure running along with him, he is great pacer. We also joined couple of other runners Graham and Katie. Katie is going to race Dirty Duo 25K March 7 and Graham will be cheering her on. Her first race longer than 10K, she is very strong. I wish her well and best of luck in her race. At the end of the run I felt bad to hearing that Katie and Graham only wanted to do 1 hour run but they ended up running with us just over 2 hours. Knowing that Sunday I was going to run 12 miles at marathon pace on the road I decided not to run back home and Kerry was generous to give me a lift home.
Sunday morning part 2 of my long run, 12 miles at 6’ 30”. I completed 60 miles for the week. This was 10 miles longer than previous week and I was happy about it. I feel the pacing is right if I can continue for longer distance. Next week will be my longest training run in 2009. I will be running Dirty Duo 50K race at my training race. My goals is to build up distance and the pace to Elk Lake 100Km in early May.
So far so good, I just need to stay focus and strong :).

First Half Marathon in Vancouver, BC, Sunday Feb 15

2009-02-24T22:21:00.000-08:00

What an amazing and exceptional day after all the rain and snow storms. We desperately needed this weather for change. It gives a different perspective where we live. We are truly blessed and lucky living in the best place on earth.
What an exciting crowd out on the streets and at the beach cheering us the runners who decided to enjoy the glorious day moving a bit faster. Fantastic volunteers from package pickup to setting up the course before the race, and those on the course for their pleasant smile, cheers, aid station, marshalling and most of all their generosity for spending long hours on the course to ensure the race is successful and runners have a great time. We are thankful and owe it to them: Thank you!!!!!
As always first half has proven to be one of the best and fastest courses in Canadian racing. I love the competition and enjoy meeting up with runners we don’t often have the chance to run throughout the year. Is like First half alum nigh. I was very happy to meet up with a few of my old running buddies, long list to name but glad to know they are all doing very well and healthy.
When I walked into the Round House Community Centre around 7:50 AM I knew I was going to have a good race. I could see some runners that I hoped to race with. As I was walking toward the bag check I bumped into Suzanne Evans and Matt Session.
After Greetings I couldn’t hold my curiosity back and asked Suzanne what pace she was going to run. As always she is humble and modest but my guts feeling said is going to be fast. Then I found out that David Papineau was racing, he had recently run 1:18, and then I ran into Noah Wallace who recently had run 1:16 for half. This time both guys came down with cold and stomach flu but sure they wanted to do sub 1:20 and they did it, how sweet is that. Great work guys!
As we were ready for the gun to go off, I was looking around if there were other familiar face, that’s when my eyes caught Doug Alward; he is in the 50-54 age categories. He kicked my butt last year in the Sun run in the last kilometer, and I knew if I stayed close to him I was going to have a good finish.
At this point I knew and certain I was surrounded with a very good group of runners who run faster than my pace and could help me for a PB time.
8:30 the gun went off and as usual, there are 2 groups of Speedy Starters: the true faster runners who disappear shortly after start and others who drift away within a mile or so.
Mile one I was behind Doug but I had him in my sight and my goal was to stay with him as long as I could or my body would allow me to. End of mile one recorded time of 5’ 55”, I was happy with time and knowing that still appeared to be comfortable pace without taxing my legs. Mile 2 just passed the BC place on pacific, The Boulevard was full of spectator on both sides, I just love running with people cheering on, and I always surge when I hear the voices. As we were running up the Boulevard I caught up to Doug. Mile 2 recorded time 11’48”, again happy with the time. Mile 3 flat but I was slower 17’ 52”, interesting how much spectators have an effect on our running.
Mile 4 recorded 23’ 44”. Mile 5 recorded 29’35”. Mile 6 recorded 35’ 30”.
10 K marks recorded 36’ 30”. And ½ recorded 39’. At this point I knew that 120 were easily at my reach. The pace got bit faster after the ½ and I was still able to stay with Doug to Mile 9. This is truly when they separate boys from men, Doug started to pick up the pace but I couldn’t keep up it was damn hard. My tank was empty and I felt weak. I felt chains were tied to my legs and all my force and energy were working against lactic resistance. At that point I had to remind myself about the strategy, stay focus, and lighten my legs. I started to drift from the pack I was chasing but I was still passing some runners. The goal was still finish strong without jeopardizing what I had gained to that point. Mile 10, I ran 6’ 15” about 20 sec slower, Mile 11 ran 6’ 05”, Mile 12 recorded 6’ 15” and Mile 13 at 6’ 5” and finish was a light sprint coming down the Pacific to Round House. After the run I thanked Doug for his help carrying me through and to my surprised he was thanking for being his pace bunny. Isn’t that Awesome!!!
I learned a few things during the course that will help me later on:
Lesson learned from the race: 3 years ago I suffered and slowed down after mile 9 it affected my finish then and today. I do know where my weak point is and I will be working on that. I am improving on race strategy, the mental aspect of my running specially pain tolerance and more room to grow.
I am happy I achieved 3 of my goals in the race, #1 running 10 miles under 1 hour. 59’ 30” #2 finishing top 40, I finished 39th place overall in the race and #3 happy about finishing under 1:20, recorded time 1:18:24.4, I couldn’t be happier. I am grateful I can run which gives me the opportunity to enjoy all kind of food. I run like horse and eat like whale.

What to eat during an ultra race?

2009-01-05T23:35:00.000-08:00

Nutrition is one of the most common topics discussed among endurance athletes.
Whether during training run, in the race, dinner table or pre-race parties’ nutrition is the hot topic comes to mind of anyone who is going to race. Sometimes is also one thing that most endurance athletes stress about.
I should say the world of endurance athletics is a very giving and blessing. Athletes love and gladly share their experiences, high and lows, success and failures.
I am one of the lucky one’s who benefited from the generosity of those giving folks.
Since I am often asked by so many folks out there I thought to share it will all.
I could honestly answer the question in a few words and names a few of products however after a few years racing I am still on my quest to find the right and best nutrition during long and excruciating exercise. Races are different and they factor in distance, terrain, climate, difficulty of the race, our health general (physical and mental) prior to race, goals, etc…...
Rule of thumb, we need and continue fueling during our endurance training or racing. Our body is only able to store limited amount of nutrient to supply our muscles during an exercise. As the level of exercise increases our body craves more nutrients in a shorter period of time. Obviously the need also depend on our body mass.
What helps me to start the race is a good healthy breakfast or later dinner loaded with carb, off course this depends on the start time.
The nutrition is an interesting and vast topic to cover and since I am not a nutritionist I won’t go further however in nutshell here are a few products that I always have them handy with me and have been successful:
Number 1 product Carbo-Pro
As an ultra runner with 5 races under my belt, 3 winners (two 50 Miles and 100K), 1 (50K) second and 1 third place (100K) what has worked for me is carbo-pro. What I like about carbo-pro it doesn’t upset my stomach; it has no flavor of its own. It can be mixed with other products, sports drinks of your choice or water. You can also mix your favorite electrolyte with it, small shake to dissolve. When I was racing marathon’s I was usually depleted after mile 22 but with introduction of carbo-pro to my nutrition, it has improved my race time and boosted my energy and I feet great crossing the finish line. Common Carbo-Pro product come in powder form, 1 scoop =112 calories or pre-made bottle in different flavors.
I mixed it sometimes for additional carb with Coke, this is good but I find out I crave for water after the mix. For folks live on the North and West Vancouver they could get this product at NorthShore Athletics

Defused coke
I use defused coke, I love the taste, enjoy caffeine and also instant sugar/energy. I also used it to keep me sharp throughout the race, I do hallucinate. Normally I open the can or bottle the day before the race and let it cool in the fridge. The night before the race I usually defuse it in a deep bowl or jar then fill up the bottle or camel back if I am going to race with it and am ready to go.

Thermolyte: Thermolyte is not just a salt pills but high-performance ELECTROLYTE
I find it very hard and frustrating to train months after months to prepare for important races and during race have to slow down due to muscles cramp.
There are numerous products (Endurolytes, Tablytes, Nunn, Eload, etc….) in the market consumed by endurance Athletes but what it suits my stomach is Thermolyte.
I don’t recall any competition that I raced without Thermolyte since I was introduced to it; this is a must ingredient in my endurance recipe.
I take them before, during and after the races to prepare, sustain and replenish electrolyte balance in order to maintain proper communication from brain to the muscles.

Power Gel
I used to mix it with fluid and it was Ok to digest until 40K into the race but after that my stomach would reject it. With some experiment I found out Gel by itself and sips of water work great.
Recently I have been using it in the beginning and at the end the race to boost the energy and maintain my pace to finish line.

**Banana,
Banana is great source of potassium which works greatly to balance out the sodium and potassium ratio.

Loaf of bread.
Olafson’s 12 grain whole wheat Double Risen from Costco. This bread has good amount of calories, Carb and sodium. Please read labels for ingredients in case you are allergic.

H2H Ultra running 100Km Road Race, Harrison, BC, Canada

2008-11-12T15:07:00.000-08:00

What a race, I still don’t know how I finished it but one thing for sure I did it!
This race had quite a bit of ups and downs throughout the run which was extraordinary in a sense with more clarity of who I am, my character, limitations, desperation and the will power.
The race really for me started with preparation of my nutrition’s day before;
16 scoops of Carbo-pro mixed with water, lime, salt, 4 litter’s total,
2 litter of defused coke
2 litter of water mixed of honey, salt and lime juice, salt
6 bananas
1 loaf of 12 grain bread
Raisin
Dates:
15 power gels
Like previous races I wanted to have light dinner but when it came to dinner time I had no appetite. I forced myself to eat my favorite pasta dish my wife cooked for dinner, simple,light and delicious…………
Around 7:30 I was starting to get sleepy but I couldn’t go to sleep because I hadn’t packed my clothes yet, gingerly slow I was trying to pack but time was running fast.
I think I might have had about 30 minutes or so real sleep Friday night. I was in bed but couldn’t fall sleep, so I just closed my eyes and tried to relax myself. I was so nervous that I woke up before the alarm went off. Woke up my buddy Morteza as he was my crew/support and I owe him this race, I couldn’t have done it without his support. We had breakfast and headed out to Maple Ridge. As we were driving down the upper level’s radio was playing Eminem song (one life time opportunity, choking now) and the thoughts that were going through my head “you are not going to choke and you going to do it, no sweaty palms”, what am I going to do if I am in trouble, working it In my head.
We got to the start line about 3:15 AM and all excited and nervous, trying to calm down myself with say hello to everyone, I would have probably greeted even rats if I had seen oneJ, this was my way of calming myself down and hang on positive.
Meet up with my friends Kerry Ward and Nicola Gildersleeve and walk over to start line.
4:00 AM the count down started, 5, 4, 3, 2, 1 off we go for the torture.
Stage 1, run went well with light rain, I was happy with the time. Second stage started to rain harder, down pour with headwinds and my Achilles started to hurt and it wasn’t easing up. I walked every steep hills or any opportunity came along, then back to running. Before the race I said to myself at any point of race if I was feeling down I would think of the sweet finish of Haile Gebrselassie 2008 Berlin Marathon and his kicks.
Oh man does it ever work. Come to exchange 3, clock 1:46 happy with the time and I was thinking I had run faster than my last year time but I was wrong since I had an incorrect time in my head. Off to Stage 3 start with steep uphill, I walked the hills happily as it was easing the pain. Halfway into the hill I asked my support about the times, oh man I was slow, better hurry up, and forget about pain slackerJ. Off running but pain is more severe, decided to walk the rest of hill in order to keep my legs fresh for the next stage. Here comes downhill and I am moving, oh no back to hills, I am breaking, slow and walking again to give my legs a break. About 4 Km my Achilles pain wouldn’t let go and my stomach started acting a bit. I could hardly eat anything solid.
By about end of stage 3, I was feeling really down, I had to pee 6 times which never had happened on any of my previous races. In fact the only race I had to take one bathroom break was stormy 2007.
End of Stage 3 clock 3:01:28, oh man that was slower by about 12 minutes than last year pace. At that moment I was thinking and saying to myself “is it worth to go through all pain and aching, should I drop, this cross my mind a few times. Denial said no and reality was saying suffering and torture worth while. I thought about Haile race in Berlin but negative forces were coming stronger with louder voice and their voices kept growing. I stopped for a moment, started walking and told myself I wasn’t not a quitter and I didn’t belong to that club, do or die J. Moment later I was thinking about what Darin Bentley 3 times champion of this race had told me about a week before, leg 4 and 5 are the one’s I could make time. Back to the running again, kicking like my buddy Haile Gebrselassie, hey I am feeling better. About 3 Km into the stage 4, here comes my buddy Peter Watson, telling me how far I was ahead of the pack, and as he was turning around his car stereo playing the same Eminem song which I had listen to it earlier. Is this a character builder or what?
I am running well again, negative thoughts are slowly backing off. Looking up to sky, I see light, looking further I see an opening in the clouds and sun started coming out Wow, what a view. At that moment I didn’t care how much pain I had, I just wanted to enjoy the moment. In H2H those moments hard to come by. I am a believer that everything in our universe is created or happen for reason. Here I am in pain and the cure just handed to me, all I needed to do make that connection, re-focus and never let go of my happy moment and stay positive all the way. Stage 4 came to an end and I didn’t gain any ground because of headwind however I was happy I had my legs back. My legs were wondering in la la landJ between stage 2 and 3. At the end of Stage 4 I was told the lead was only 12 minutes. Ron Adams (course director) asked me how I felt, my answer was not the best but working on getting better. He must have had a closer look at my face and felt a bit worry as apparently I had salt all over my face and he asked me to get more electrolytes. I thanked Ron and Volunteers at exchange 5 and off I went. Quite frankly I had taken way more Termolyte Pills compare to previous races, why it was happening I had no idea.
In Stage 5 and 6 I had to push myself a bit harder, feeling better, ran the hills much faster and easier than leg 2 and 3.
As I was getting closer to end of Stage 6, I was hoping of hearing Steve King’s voice once again as I heard him last year about the same distance. For those people who don’t know Steve, he is The King and voice of Ironman Canada, practically announcer of every important Tri and running races in the country. I am getting closer to the exchange but I don’t see Steve, looking around, no, he is not here, as I am climbing the hill, here comes Steve, drives up the hill and turns around and wishes me good luck. I am like an exciting kid again, running the hill up kicking to my surprise. Thanks Steve, very much appreciated!
Stage 7 starts with a bit flat then switches to hills. My goal was walking the steep hill and again keep the legs fresh for flat part of stage 7 and stage 8. I had to stick at least to this plan if I wanted to have a stronger finish.
As I am climbing the hill about 20 minutes into stage 7 run Steve King drive by and telling me I had a lead of 30 to 35 minutes. Off he goes and I don’t see him again until I crossed the finish line. I am feeling better and running steadily moderate hills and flats.
Clock 7:35 as I am approaching exchange 8th, I felt much better, up to that point I ran 5 minutes faster than my previous year and no relay team had caught up yet. Almost 1 km in the stage 8, Ron Adams drive by telling me I had 10 minutes lead on relay team and he was wondering if I could have finish ahead. The crazy side of me kick in “hey I can do it, I have a chance to beat them”. That thought short lived, about 2 Km later relay runner from Peninsula Runners flew by me, I am sore and in pain but I wanted to catch himJ. 8:15:11 I crossed the finish line, happy and healthy and knowing the race was over, very relieved.
After race I went straight to Lake to soak up my legs in the cold water. This was the best thing I could have done to my body. Everybody was surprised how I could walk straight, no limping or dragging my feet. After 4 days my appetite is back and I feel normal. J
I am very grateful to my crew/support, Mr. Morteza Beepanah, this win is his.
I am very grateful to my family for their love and support and giving me the opportunity to do what I love most.
I am very thankful to all Volunteers involve with H2H race; they did a tremendous job with marking the course and their encouragement.
I am very thankful to all my friends who wished me luck and cheered me during the race.
I am thankful to NSA and NSA family, Reebok Canada, and friends for their continued support.
I am very happy for not giving up, fight, and overcome the negative thoughts and suck up the pain: