8km, not 9 - the truth hurts

Like most people, I'm a creature of habit. I have a few standard routes and I run them religously. The shortest of these routes is a 9km loop that includes the infamous climb from the Khahtsahlano Race up Westport Road, a 3.5km stretch with nearly 800 feet of elevation gain. Without exaggeration, I've run this loop at least 150 times, if not more. 42 minutes is an average day. 40 if I'm feeling frisky.

The last couple of weeks have been pretty stressful at home (buying a house, selling a house), and last week I neared the breaking point. Frustrated and irritated to the max, I threw on my shoes and stormed out of the house, bent on purging the pent up negativity.

Within minutes, I was beginning to feel great, the combination of running and fresh air working together to defeat the demons in my head.

I fully expected the pace to take its toll and for me to stagger home, broken but happy to have worked out most of the aggression. However, that day was one of those days runners dream about, the "perfect day." I felt invincible. Light, quick, and strong. I was devouring the climb and when I crested Westport Road, I was on top of the World. Anything seemed possible; all I had to do was reach for it.

When I got home, I was pumped. 37 minutes, and that included a run into the bushes to answer the call of nature. After a quick stretch, I jumped into the car and drove off to measure the route.

By the time I reached the bottom of Westport Road, I knew that my 9km route with its 1000 feet of ascent was going to be short. Crap. I started to slow down, sub-consciously hoping that somehow a slower drive would add distance.

By the time I could see my driveway, I was deflated. 8km on the nose.

The realization that I'm not as fast as I thought I was, was deflating. Disappointed in myself, I made the decision to buckle down, toughen up, and train harder. No beer. No fries or chips. Everything natural and healthy. Lose 10lbs.

That commitment lasted just a few hours as I later sought solace in my holy trinity - burger, fries and beer - at Taylor's Crossing Pub.

Like Oscar Wilde once said, I can resist everything but temptation.

Eric

PS I think I better go measure the track where I set all my Personal Bests. Probably 50 meters short...

Snowshoe Power!

Simply put, adding snowshoeing to your winter training or wellness regime, even at the expense of one of your core workouts, is the single greatest thing you can do to improve your ability as a runner, Grouse Grinder, biker, hiker, etc.

If you're an athlete, regardless of whether you're recreational level or otherwise, why wouldn't you want to add the one activity that can make you stronger, faster, leaner, better looking, and improve the quality of your life all in one go?

Beginning Wednesday, December 5th, I'm going to be leading a weekly Snowshoe Training Night on the awesome trails up at Grouse Mountain. Each session is free, though you do have to get to the top and that requires a Grouse Mountain Membership (a wicked deal) or a General Admission Ticket. If you don't have snowshoes, they can be rented for $5 per session. Sessions start at 7:00 PM sharp and wrap up by 8:15.

Nervous about trying it out? Don't be. If you can run or walk, you can snowshoe. Still nervous? Come on out to Grouse Mountain's Snowshoe Demonstration Night which will be held on Wednesday, December 12th. There will be four complimentary (with admission) 30 minute "Introduction to Snowshoeing" sessions. This is a great opportunity to find out everything you need to know about snowshoeing in a safe, fun environment.

Details will be posted on www.grousemountain.com soon, however feel free to email me (eric@runthenorthshore.com) if you have any questions.

Here's a great article from the North Country Trail Association that was printed back in 2001 titled "Benefits of Snowshoeing are Limitless"

"Which exercise will burn more calories in one workout-- running, snowshoeing, or cross-country skiing? If you said snowshoeing, you were right! Snowshoeing is a cross-training, conditioning sport that offers access to untapped winter environments and is great recreation with family and friends.
Snowshoeing is among a limited number of sports that almost everyone can participate in, no matter their age, fitness level, or expertise. The sport is shedding its backwoods image, becoming the most popular winter recreation and outdoor fitness activity today. A low-impact and safe form of exercise, snowshoeing is ideal for anyone interested in an aerobic workout combined with strength training and muscle endurance. The skills needed to start snowshoeing are very few-- if you can walk, you can snowshoe!

The benefits of snowshoeing are limitless. Today more than 6 million people are trading in their summer shoes for snowshoes, and many of them are summer hikers, walkers, cyclists, climbers, and other sports enthusiasts eager to maintain their conditioning and take advantage of their favorite hiking trails in winter. Whether you're looking to get in shape, maintain your fitness level during those winter months, or just enjoy the beauty of natural terrain and gain a mental connection with the outdoors, snowshoeing is an excellent sport for you and your family.

Snowshoeing is a great form of aerobic exercise that will improve or maintain cardiovascular fitness as well as burn calories. It uses major muscle groups at relatively high intensities for extended periods of time, thus requiring a high caloric expenditure. Your metabolic rate increases in cold weather, and the addition of the weight of snowshoes on your feet combine( with the resistance of moving through snow adds up to a greater demand for energy than simply walking or running. Snowshoeing can burn up to 45 percent more calories than walking or running at the same speed.

Research has shown that individuals who substitute snowshoeing for running during the winter actually improve their running fitness over those who choose running as their primary source of winter training. A study done by the University of Vermont determined that after a six-week training period, the snowshoe group showed a higher fitness level than that of the running group. Another study conducted by Indiana University determined that by adding poles to the workout, the energy costs were higher, resulting in faster speeds and increased potential for energy expenditure. "

Hallow's Eve Race Report

The graph to the right is Scott McMillan's Heart Rate from last Sunday's Hallow's Eve 1/2 Marathon with the elevation profile underneath. Looks nasty doesn't it?

The race, from a management perspective, was a lot of fun and a huge success. From an athlete's perspective, it was a real treat to finally be able to take part in an event that I've developed. I suffered, but I beat the dude in the afro wig and polyster shirt and that's the important thing!

If you're interested, check out the race reports from the following guys:

Scott McMillan
Brad Cunningham
Kim Steed

2008 Canadian Mountain Running Championships - Course Preview

One of my longstanding goals has been to host the World Mountain Running Trophy on the North Shore one day. A large step in that direction was taken when the Canadian Mountain Running Association recently asked if I would develop and host next year's National Championship Race and begin working with them on putting together a bid for the 2011 World Championships.

After saying yes, and thank you for the opportunity, I pulled out my map collection and started identifying routes that would not only meet the qualifying criteria (12km in length; 1200m in elevation gain), but would also be spectacularly challenging. In short, I was looking to put together another Seek the Peak (an event I developed while working up at Grouse Mountain).

In addition to identifying routes that would be challenging and fun, I also had to keep in mind a number of other variables key to the hosting of a successful event: risk management issues; permission from the various landowners; access to route for volunteers and spectators; user-friendly start / finish venues; etc.

After running a number of route options by a number of local trail runners and testing out each of the potential routes, I settled on the Mount Seymour Trail System as the venue.

After quite a few "exploratory" runs, I've come up with what I truly feel will be a spectacularly challenging course, one that is unique and will undoubtedly be fun (but maybe a little painful!) to run.

This race, which will forever be known as the Peak Challenge, will follow this route: Course Description

Last Saturday, Kim Steed and I tackled the course. Check out Kim's blog for some great pictures and a report on the run.

Seven Summits Race Kicked My Ass

While on a sales trip through the Kootenays, I decided to take part in the inaugural Seven Summits Trail Run held in Rossland, BC on September 1st.

I'll publish a detailed report of this epic event soon...

Gary Reed Wins 800m Silver at World Champs

Gary Reed (Victoria, BC) won the silver medal last Sunday at the World Track and Field Championships (Osaka, Japan).

Reed's medal performance was significant in that it was the first medal earned by a Canadian male in a distant event since 1964 (Tokyo Olympics).

Although Gary was only .01 seconds behind Alfred Yego (Kenya), he showed tremendous sportsmanship and an amazing attitude in his obvious happiness over winning the silver medal (rather than "losing" the gold).

Congratulations Gary!

RACE REPORT

Pikes Peak - One Hell of a Climb

The Pikes Peak Ascent and Marathon events took place this weekend in Manitou, Colorado. Starting at an elevation of 6,345 feet, runners in the ascent race climbed nearly 8,000 feet in just over 13 miles. The Ascent Race takes place on the Saturday. On the Sunday, a full marathon distance is offered - 8,000 feet up, then turn around and finish with 8,000 feet of descent.

For the masochistic at heart, you can do the double. 39 miles, 16,000 feet of up and 8,000 feet of down. You'd definitely earn a couple of beers after that.

So, how many people do you think the race organizers are able to lure out to this crazy suffer-fest? Over 1,600!!!

And to think I thought Mark Shorter was doing well to get 39 people out for his Seymour Hill Run...