The Art of the Dance

Sharing again...because this pic says everything I'm about to write here, and more....PC: Sarah Seads

You can take a girl out of the mountains, but you can't take the mountains out of the girl. As the days get shorter and colder here in central Canada, I again struggle to find my running mojo while running in a very flat and soon to be cold place. There are many advantages to running here.  Leg speed.  Temperature fluctuations. Wind resistance.  Great people.  However, I find myself revisiting memories of great runs past even as I already start to plan for 2017 ~ plan for runs in the mountains.  Why do I continually feel pull back to the mountains?

Trail running.  Mountain running. Dancing.

When I first moved off the roads and started running mountain trails on Vancouver Island, I simply couldn't believe that people actually RAN up the trails my friends were taking me on.  Every run burst my lungs, left me with burning quads, and a deep sense of inferiority as the mountain won battle after battle.  I entered trail races with names like "GutBuster" and "Perseverance Trail Run," continually pushing to succeed at running gnarly mountain terrain.  It was work, it was hard.  I was young, tough, and determined.  I grew to tolerate it.  Even got good at it, earning a few podium finishes. But I still didn't really like mountain running.

But it wasn't until I stopped pushing, and started working WITH the mountain that I fell in love with it.  When I read back over things I've written about my best days running, dance metaphor keeps popping up over and over.  From a woman's perspective, a great dance partner leads you confidently.  You can relax and flow with the dance as you match your partner step for step, perfectly in sync.  When you and your partner apply just the right pressure against each other, you move as one to create a beautiful picture of human movement (which is much easier said than done.)

I'd like to suggest that trail and/or mountain running well executed is the exact same thing.  The mountain is your partner, and you need to work together.  As I talk with my running friends and the athletes that I coach, often hill training is met with dread, and races with lots of elevation create anxiety.

Learning to climb in Squamish, BC:
A perfect example of needing to work with the mountain rather than against it

I have watched so many people attack a climb as if they have to beat it into submission, or lean way too far back on their heels on a descent, fighting the pull of gravity down the mountain.  If you push too hard against that climb, it will push back.  If you resist the pull too much as you descend, it will pull harder. If you commit too heavily to a step that isn't quite right on a gnarly trail, it will drag you down.  You need to match your partner step for step, reacting quickly to stay in sync as the path leads you along.  If you don't start dancing the dance the ground wants you to, you'll either blow up on a climb, trash your quads on a descent, or trip and fall.  Not enjoyable.  Not pretty.  Definitely not art.

One of my favourite joy runs of the year - Cumberland Community Forest

But when you fall into step with the mountain trail and let it lead you, the dance becomes easy and the thing becomes a part of you. Kilian Jornet, arguably one of the world's greatest mountain runners, recently posted this video as a perfect example of what I'm talking about.  It wasn't until I grasped this delicate piece of the equation that I started to truly enjoy and eventually fall in love with mountain trail running.  Mountains, hills, trails - these are things not to be conquered, or attacked.  They are to be flirted with, and they are continually inviting you to dance.  And if you accept, I challenge you to join together with nature to make each run an artful masterpiece of fluid motion.  Not a painful picture of warriors clashing as they battle to the death.  Then that summit will be shared and appreciated as much as it was earned. And it'll have you coming back for more.

Now go out and find somewhere to dance.

An Ultra Runners Guide to Appearing Normal

(on that rare occasion when you want to)

Ultra Runners are used to being called crazy.  We are used to smelling like sweaty poly-pro and can spot a fellow ultra runner from miles away from the pack and high socks.  We proudly sport our trucker hats and can talk endlessly about our bucket list races and the features of our watches. However, on occasion the need might present itself to not sound annoying or crazy (or at least tone it down a little).  Like when attending a wedding.  Or on a date night.

So here are some things ultra runners can to do fit in a little better in a crowd. At least for a few hours.

1) Take off your Garmin. As much as you think it looks good, it may not go well with your cocktail dress or suit, and will be the surest sign of your true identity.

2) Replace said Garmin with a wide bangle or a watch not made of plastic to hide the tan line on your wrist.

3) Wear shoes that cover your toes.  Lost toe nails are a badge of honour for ultra runners, but look kinda gross to most other people.

4) Get a hair cut. Ladies, shave below your knees when you take off your high socks. Men, trim that beard.

5) Learn to cough or laugh loudly when your stomach grumbles.  You might need to laugh a lot, so hang around funny people.

6) Learn to hide how much and how often you eat.  There are many ways to do this. Hide food in your bag and sneak to the bathroom.  Eat super fast so that you can have seconds before anyone else finishes or notices. Hide extra roast beef and potatoes under a pile of salad. Better yet, eat before you go out.  Then your stomach won't grumble and you can have a second supper at a relaxed pace.

7) Girls. trade your bikini bottoms for board shorts or a swim skirt to hide your shorts tan lines.  Guys, run shirtless once in a while to avoid the farmers tan.

8) At least once per week, listen to the news and read movie reviews so that you can pretend that you are knowledgeable about something other than running (even though you don't care).

9) Stop talking about running.  And when asked how long you are running tomorrow, learn to either lie, or mean it when you say you are "just doing a short relaxing run" when you are really planning 20 miles.

10) Buy at least one outfit that is not poly-pro or merino wool.  And don't run in it.

An Ultra Runners Guide to Appearing Normal

(on that rare occasion when you want to)

Ultra Runners are used to being called crazy.  We are used to smelling like sweaty poly-pro and can spot a fellow ultra runner from miles away from the pack and high socks.  We proudly sport our trucker hats and can talk endlessly about our bucket list races and the features of our watches. However, on occasion the need might present itself to not sound annoying or crazy (or at least tone it down a little).  Like when attending a wedding.  Or on a date night.

So here are some things ultra runners can to do fit in a little better in a crowd. At least for a few hours.

1) Take off your Garmin. As much as you think it looks good, it may not go well with your cocktail dress or suit, and will be the surest sign of your true identity.

2) Replace said Garmin with a wide bangle or a watch not made of plastic to hide the tan line on your wrist.

3) Wear shoes that cover your toes.  Lost toe nails are a badge of honour for ultra runners, but look kinda gross to most other people.

4) Get a hair cut. Ladies, shave below your knees when you take off your high socks. Men, trim that beard.

5) Learn to cough or laugh loudly when your stomach grumbles.  You might need to laugh a lot, so hang around funny people.

6) Learn to hide how much and how often you eat.  There are many ways to do this. Hide food in your bag and sneak to the bathroom.  Eat super fast so that you can have seconds before anyone else finishes or notices. Hide extra roast beef and potatoes under a pile of salad.

7) Girls. trade your bikini bottoms for board shorts or a swim skirt to hide your shorts tan lines.  Guys, run shirtless once in a while to avoid the farmers tan.

8) At least once per week, listen to the news and read movie reviews so that you can pretend that you are knowledgeable about something other than running (even though you don't care).

9) Stop talking about running.  And when asked how long you are running tomorrow, learn to either lie, or mean it when you say you are "just doing a short relaxing run" when you are really planning 20 miles.

10) Buy at least one outfit that is not poly-pro or merino wool.  And don't run in it.

Fat Dog 120 - The Interlude

I can't believe its been nearly 2 months since I last posted!  Over the last 2 months I've basically been healing and recovering from the Grand Canyon 50 and did a hard training brick that had me peaking for the Fat Dog 70 this weekend.

My time spent on Vancouver Island the week after the Grand Canyon 50 was sublime.  It restored my soul and I was in a high from a race that left me with the endorphin kick of a lifetime.  Unfortunately, I felt so good that I overestimated my body's capacity and succeeded in mildly spraining my ankle during a run that week.  It didn't seem painful at all in the first several days, but obviously my body was stressed and didn't do well with more stress.  A little over and up on a root that I normally don't even think about turned into a painful lateral ankle sprain that took me over 4 weeks to recover from. With advice from my training partner and more patience than I am known to have,  I cut back on my mileage and allowed it to heal.

By the time I felt ready to tackle some big miles again, I had 3 weeks left for a hard block of training before I knew I would need to start tapering again for Fat Dog 70.  I did another napkin plan (see Self Doubt 2015) and got to work.

Riding Mountain - Kinosao Lake

I had booked a campsite at Riding Mountain National Park in January for the Canada Day weekend.  I had been told that if I wanted some elevation and good trails, that was the place to go in Manitoba.  So I told my family that we were going camping.  It was really a running trip disguised as a camping trip, but we didn't focus on that and instead focused on the great beach time, lol. I managed to get 40 (early) miles in that weekend with some nice climbing as well.  Riding Mountain is definitely a place we will be visiting again.

Wolf Print?

Riding Mountain - Whirlpool Lake

Over the past 3 weeks I have watched a LOT of sunrises and ran with my shadow for many miles.  I have glistened in the misty dew of hot humid mornings, and pounded out countless repeats on a short hill that gives me 2500' of gain over 5 miles in 120' increments.  I have slept in until 6:00am, and risen as early as 4:30 am, with 5:30 being average.  So average that I now wake at 4:45 thinking I slept in.

I have lost another few toe nails and made peace with my ugly feet.  And I have been systematically fine tuning my pack with the all the mandatory gear that we are required to carry for Fat Dog.  I'm thinking I'll be carrying a 10 pound pack with all water bottles full.  And I've been training with that and it's been taking it's toll.

So now is the time to start the most important part of the training process.  The recovery.  Letting all that stress on my system turn into strength.  Cell by cell, fiber by fiber, I am now rebuilding.  Stronger connective tissue.  Stronger muscles.  Stronger heart.  Stronger mind.  The work is done.  Time to let the magic happen.

Fat Dog will be my biggest test to date.  It's happening in the mountains that I can't wait to return to.  When I crest that first big climb, my mantra will echo Scott Jurek's, "this is what you came for."

4 weeks and counting!!!

Mission: Boredom

One week out from GC50.  I usually do a 4 week taper, this time I decided 3 weeks was enough.  Honestly, I'm starting to think I made a mistake.

I'm tired.  Very tired.

Sure I've been tapering with my running, but in the rest of my life things have ramped up something serious.  Squeezing last minute patients into a work day that's already packed solid with time on feet, cooking and freezing extra food at home (time on feet in kitchen), getting some quality time with the family (we try to make it active meaning time on feet), tying up all those loose ends.  By the end of the day my feet are still tired and suddenly getting my coveted 8 hours of sleep a night seems more difficult that running 50K.  Even sitting down needs to be scheduled.  I am more tired now than I was at the end of my peak week which is not exactly good.

I'm now a dual citizen..still a Team ELMer!

I've recognized for a long time that recovery is just as important as training.  So I've been tracking my hours of sleep for the past several weeks.  Upon looking back, until last Sunday (Mother's Day) it had been 6 weeks since I had slept in later than 5:30 often getting up much earlier.  I need to get to bed by 9:30 in order to get my 8 hours of sleep.  Doesn't happen often. I've been averaging 6.75 hours which is simply not enough.

I admit I'm liking that fact I don't have a long run in the morning this week: and I'm tired of being that person...

So, my goal for the next week is to get SLEEP.  And to sit down more.  Without feeling guilty or worrying about what isn't getting done.  This week my mission is to feel bored.  If that's even possible. Because one week from tomorrow morning, I want to be a tightly wound spring..ready to be sprung.

I will seeing the Grand Canyon - for the first time - on foot.  #can'tfreakingwait

Next post: GC50 Race Report!

Oh, and thanks to all who have voted for me for the Salming Ambassador Contest.  If you haven't, or you have another email address you can use, please vote again!  I love their shoes and would love to represent.

Cheering on my friends at the Spruce Woods Ultra last weekend. This sign was for my friend Todd who somehow managed to place 2nd in the 100K event despite his horrible attitude and complete lack of training. (wink wink)

Not Always Unicorns and Rainbows

I was looking forward to today all week. as it was forecasted to really warm up. I am very ready for spring, as it has usually already arrived by now on Vancouver Island, where I've spent the last 15 years.  March means short sleeve runs and salt tabs, sometimes rain, but temps between 10C and 15C.  Here in Manitoba...not yet.

After freezing my buns off running earlier this week, I went to bed last night battling a sore throat.  I prayed that I would wake a new person.  Instead I woke to the sounds of my husband vomiting and dry heaving in the bathroom all night long.  My kids have been ok, but complaining of no appetite and belly aches, so when my alarm when off at 6:00am this morning, I questioned the soundness of my judgement in running today.  But running Sunday mornings is never an option - it's a part of  life. So I got up, tiptoed around making coffee and drinking water and UCan.  My tummy rumbled, but I told myself it was psychosomatic.  My throat was sore...but no one ever died of a sore throat.

I made breakfast for the kids and left a lovely arrangement of fruit and cereal on the breakfast bar.  I decided I would race out to the trail, run as fast and efficiently as I could, and hopefully be home before anyone else got sick, including myself.  Before I left the house, I told my husband in his feverish state that he could call or text anytime and then proceeded to escape his germs, feeling equally relieved at the chance to get some fresh air, and intensely guilty for leaving the kids to fend for themselves with a very sick papa.

I got to the trail head just after 7:00am.  I was the first one there.  It was quiet, warm and peaceful.  I quickly adjusted my clothing for the 1C temps and took off on my 33K run.  It was so mild.  The sun came up, I said good morning to "my" deer that I always see 2-3.5K into the run.  But my legs felt heavy and so did my heart.  I waited with dread for that text that one of my children was sick, or that my husband wasn't coping so well.

What was I out here for?  I felt like a really sh*&tty mom, and an even worse wife.  I know I needed to log the miles.  But did I have my priorities in check?  Earlier this week, my boss sent me a quote, "Running because it makes me a better version of myself," and then later I posted on FB, "Love is when the other person's happiness is more important than your own."  Hmmm.  I slogged around the Bur Oak trail in the morning sun/deep snow questioning my WHY.

In the words of Carrie Bradshaw, I couldn't help but wonder...  Was my running making me a better person?  Did my running set a good example to my kids?  Were my running priorities balanced with my family priorities?  Fundamentally I could say yes.  I really strive to make sure my personal running goals don't take away from family time, often getting up REALLY early to get my runs in. I never want my kids or my husband to resent my running.  And I can proudly say that my son loves to run with mommy.   But today....I sure felt like I was failing them all by leaving my kids with a sick husband while I left the house for 5 hours.

So I ran as hard as I could...which wasn't fast considering I wasn't feeling so well myself.  I waved hello at friends on the trail, not stopping to chat lest I lose my resolve to complete the miles, or even worse - start vomiting on the trail myself.  I spent our first sunny spring-like run day running with a "lets go to work and get this done" mentally.  What a shame!

I just finished the book, Out There, by Dave Clark.  In his book, he truly opens himself up and exposes his very intense personal struggles with addiction and then his recovery through ultra marathon running. I'm posting this today to put myself 'out there'...to once again highlight that ultra running is not always unicorns and rainbows, as my friend Sarah says. It can be hard! Sometimes it's a slog in heinous weather, through gnarly terrain, or done while battling indigestion and tummy upset.  And sometimes our training happens in perfectly sunny spring-like conditions in which everyone else is celebrating - but the mind and the conscience become the battleground.

I am happy to say I finished my run, and made it home in time to spend an awesome afternoon with my kids while my husband recovered.  Today, the rainbows came after the run.

Race Plans for 2016

In the 6 weeks since my last post, a few things have happened.  I've signed up for a few races, and winter decided to finally arrive for real in southern Manitoba.  Both things have brought out a little crazy in me.

Starting with the races, 2016 is going to be epic.  My best running year yet.  Two races on the calendar, both equally exciting and challenging.  Training for both to be done in a FLAT place.  I like a challenge.

1. Grand Canyon Ultra 50 Miler - May 21, 2016
I am so stoked to be heading to the Grand Canyon as it's a place I've wanted to visit for years, and the best way to see it is up close and personal.  Even better, my bestest running bud Sarah will be coming with me.  When I left Vancouver Island last summer, we made a pact that we would meet up for one race a year, and this was the race we chose for 2016.  I can't imagine a better way to see the GC than on foot, supported with food all along the way, emergency medical aid available, and travelling super light.  I plan to take many many pictures and savour the whole day.  A day or two in Vegas afterwards with Sarah won't be too hard to handle either!

That's going to be me in May!!!

2. Fat Dog 70 Miler - August 12-14, 2016
Since moving to Manitoba, I have made some really great running friends.  Somehow I stumbled upon Todd and Scott, a couple of amazing athletes and solid humans.  Scott had Fat Dog on his bucket list of races and decided this was the year to do 120 miles.  He convinced Todd to come with him, and when I heard about them going to BC to race, I joked that I couldn't let them go without me.  This led to an official invitation to join them, so I found myself setting my alarm for 2am Dec 15 to get up to register for the race.  And the Manitoba Dawgs were formed.

Just breathe...

I definitely am not up for 120 miles, but I do have a goal to do a 100 miler in 2017 (when I may or may not be turning a crucial age). So doing a 70 miler this year seems like the next logical next step.  And again, I am fuelled by gorgeous vistas, the smell of an evergreen forest, gnarly trails and long climbs.  I simply cannot wait to show the guys some BC mountains - up close and deeply personal.

Training for and and running an ultra marathon can easily become an all-consuming and frankly, selfish, endeavour.  Todd suggested that we give back and use our run to support a good cause.  We decided that we will be fundraising for Cancer Care Manitoba as we train to run a total of 310 miles combined.  Why?  Let's face it - who hasn't been touched by cancer?  We are in the process of registering with the organization, but please stay tuned with how you can donate to support Cancer Care.

I also plan to do a few shorter races, including the Spruce Woods Ultra as part of my taper for Grand Canyon, and if I'm not totally wrecked after Fat Dog, I plan to do the Lemming Loop again in October.

We are 1.5 weeks into January and I'm into my second week of my 20 week GC training cycle. It's winter in Manitoba.  Check out the rest of the story in my next post: Winter Training.

Scouting Spruce Woods

Today I ventured outside Winnipeg for the first time to run & explore Spruce Woods Provincial Park.  We drove 2 hours, ran for 5.5 hours (with some breaks) and drove 2 more hours home.  Welcome to trail running in Manitoba!  The Spruce Woods Ultra happens May 6-7, 2016 and before I solidify my 2016 race plans, I thought I should scout out the place.

A few trail runners that I met at the Lemming Loop lived up to the reputation that many trail runners have - kind, generous, laid-back.  Todd and Maria graciously picked me up at 6:00am and drove me out to the park to meet several other "Turtles" there to run in the cool rainy morning.

Todd and the Turtles (aka Charlie & his angels)

A quote from the race website: " The Spruce Woods Ultra race is unlike any other event in the province. First, it’s tough. Although it’s a run in the park, it is unlike any other run in the park you’ve seen in Manitoba."  As we drove along Hwy 1 heading west of Portage la Prairie, I gazed out at the FLAT land and wondered how hard this run was really going to be.  I was told, "you have no idea what you are in for."

I found evergreen trees in Manitoba!

Well, they were right.  I was very surprised to find myself running up and down and up and down...over and over again.  It was an unrelenting series of short flats, 20 high cadence paces up, 5 long strides down, repeat.  Sometimes no flats in between.  All those short ups and downs started to take a toll about 20K into our 40K run.  I couldn't just lock into a pace and slug up a hill, nor could I relax and squeal with delight as I flew down a hill (except in one place).  Changing speeds and cadence continually was demanding.  We managed to log almost 2000' of gain over the 40K.  No west coast profile, but nice!

I have to give a shout out to Todd and Maria who both ran 10-15 miles more than they would have had I not been there - simply to ensure that I got what I came for and got a good look at the park.  You guys rock!  Now I know what type of run I'll be in for if I sign up for the Spruce Woods Ultra.  And how much recovery time to allow before the next race.  This one will demand respect.  Thanks for the great time everyone.  Always good running with you!