New Banff Run Club

Well I think even here in Banff we can finally say that spring is in it's way! It has been a long winter this year (it was snowing on my cycle into work yesterday, and although this morning the snow had stopped it was still a chilly minus 9) but slowly the snow is melting off the trails and the roads are looking pretty bare.

So, if you had hung up your running shoes over the winter or were hibernating at the Sally Borden gym then now is the time to get OUTSIDE and RUN! A great way to keep you motivated is to join the new Lululemon Run Club. There will be an in-store info session at Lululemon (121 Banff Ave) on Wednesday 27th at 8pm, and then the first weekly run starts the following Wednesday (May 4th) at 6pm.

So dust off your running shoes and come and join. All abilities (from total beginner) welcome, and best of all - it's FREE!

For more info check out http://www.lululemon.com/banff/banff/events/event-31573-2011-04-27

And the Winner is.......

EUGENIA! Eugenia, you have just won yourself a pair of Montrail trail shoes - yay! You were selected by a very official process of me texting a friend for a number between one and sixty-seven, and just in case I thought Jason might cheat and select his own number I then counted up from the bottom of the list rather than from the top - tee hee. For proof of this voting process - please see the picture below :)Eugenia - please email me your mailing address on elliegreenwood@yahoo.co.uk and I will get the voucher out to you (which you then mail into Montrail for them to mail the shoes to you).

For anyone wanting to check out the latest line up Montrail shoes at http://www.montrail.com/

Awesome River 50 miler

View from my desk in Banff, April 7th - day I left for American River

Ok, the race is actually called American River 50 miler but I had such a delightful 3 night stay in Sacramento for this fab race that it really needs to be renamed 'Awesome River'. My blog posts have been pretty infrequent recently as I've been laothed to post moaning-mini reports about trying to struggle through slushy yet deep snow, failing to find snow-free trails, and MORE fresh snow ... in April. So it was delight that I left Banff in the midst of a snowstorm on Thursday afternoon and about 7hrs (and a few airport sprints in my Montrail Rogue Racers) later I arrived in warm, palm-tree-blessed, sunny Sacramento. To make the journey even better by checked luggage arrived too (in Seattle, that had been in seriously in question).

Day prior to the race I transit-ed it out from my hostel in Sacramento (19th century manor in downtown, a 10-bed room to myself, could this get better?) to Fair Oks for package pick up. I chatted with a few runners, met the Montrail rep Justin and picked up some hot-pink compression socks for my plane ride home. I then headed back into the city and soaked up some sun whilst exploring the historic area as well at Capitol Park. All in all, it was a great day and I was back in the hostel cooking up some pasta by 6pm, and in bed by 9pm

California oranges - now you don't get those in Banff National Park!

Sacramento State Capital and PALM trees!!!

My alarm went off at 4.10am after a night of tossing and turning. I hadn't slept well but felt rested and was relieved when the taxi I had booked actually showed up to take me to the race start. I was there pretty early but always like to have spare time for last minute prep and used the time to pick up some tips from volunteers who knew the course. I had checked out the desciption and the profile but it is always nice to get some specific tips, and I was glad to hear that the climb on the final 3 miles or so was really not as bad as it looked.

At 6am we were off, it was barely getting light so in was beautiful to run as the sun came up over a misty and cool morning. Kami Semik and I introduced ourselves to each other at the start, we had never raced before but of course knew that we were each others competition, I checked around as I'd expected to see Tracy Garneau but noted that she wasn't there. The first 27 miles of the course are pretty much straight, flat paved bike path. Kami and I ran side by side for the first section just chatting along. I noted that we were hitting averages of about 4:15/ km which was a little faster than I had planned but it felt ok and although I had been warned that it was easy to go out too fast on this course I decided to roll with it. It was great to chat to Kami but I am not always very talkative when racing and didn't want us to push too hard to soon, so I dropped back and tailed her a little, hoping I wasn't being annoying by hanging on her heels, but really not wanting to stay side by side. The weather was perfect at this point, cool and crisp yet sunny and we knew it would heat up. I was relishing running in just shorts and a t-shirt, having been able to leave the bulky layers back in Banff. A couple of times the path rolled a little or we dipped into the trail a little but Kami and I were still together. At the marathon mark (we think it was a little short) we rolled by at 3h05 which I was happy with. Shortly thereafter we came to a major aid station at the end of the paved path at Beals Point. I grabbed my drop bag, took some extra shot blocks for my pack and carried on through. I was trying to drink from the stations by stopping briefly so I had my 2l pack with Clif drink for in between - yet hoping I could avoid having to waste time filling that. I was mostly eating shot bloks and realised why I routinely stick to the these, as I tried a gel I got about 1/4 of the contents in my mouth and spent the next mile trying to get the rest off my hands, gloves and everywhere - nice!

Heading out of Beals Point I was glad to be done the tarmac, although it had been traffic free and scenic as it rolled right by the edge of the American River running on tarmac seems to pass so much more slowly. Although I had a relaxed and got into my run I was not feeling lost in my run and was concerned that I had maybe gone out too fast in trying to stay with Kami. As I looked ahead Kami seemed so much more relaxed than I felt. But now I could relax and enjoy it a bit, we had about 50km/ 30 miles in the bank and were hitting the trails where miles always pass so much faster and are more fun!

When I say Kami and I ran side by side, this is what I mean...Photo: Jesse @ Montrail

The trails were awesome! They rolled up and down but no incline was so steep it couldn't be run. If I powerhiked it was a for a very short stretch before I either got back some energy or peaked at the top of the hill to run down. As I bowled along I suddenly felt like I was easing ahead of Kami. Before I had been ahead of her or she ahead of me but we were always at the same pace. Now I could feel that without intentionally meaning to I was pulling a little ahead. I decided to use this and make a break. We had 30km to go, she may well still catch me but if I could get a lead now and maintain it, it could help if I tired later on.

The aid stations were excellent. By now, although I was energized, I was tired and so having aid stations every 5 miles or so I simply ran from one to the next. I would pause, get on board some coke and chips and energy drink, and carry on. If I ever I was tempted to stay long or hike a hill, I didn't dare - I had no clue how close, or far behind, Kami was. As I got into the last 20km and then 10km, I was working hard. My legs felt like they were seizing but I just kept pushing knowing that every step I took and the faster I took it, the closer I was getting to the finish line at Auburn. I'd been keeping an eye on my Garmin for pace and knew I was doing ok but I was also aware that I was bound to slow on the steep hill in the final 2 to 3 miles. At this point, the views were fantastic, I was passing a few men, and people were encouraging me at the aid stations but I really took little of this in. It was head down and push forward. I had to laugh as I had seen photos of this section of the course from when my friends Leslie and Keith had run it a few weeks prior, and although I was enjoying myself I could only think how much more they must have enjoyed it as a leisurely training run and having the opportunity to soak up the surroundings.

The final hill came, and not a moment too soon. I had been told that about 1/4mile was a hike and the rest was runnable, which was great info to have and pretty spot on, I even thought that the 1/4 mile was short! In the runnable section (now I'd hit tarmac again) I would walk a few steps only to force myself to run - get this done, and don't let Kami catch you! Scott Jaime was just in eyesight in his Pearl Izumi t-shirt ahead, I looked up and just focused on not losing ground on him. For the final 2 miles there were mile markers which seemed 2 miles part, but as I hit the final 1/2 mile I knew I was near the finish as I could hear the hubbub of the finish line. By now it was flat, so it was push to the line and - wow! 6:25:42. I was done. Kami came in 9 minutes later looking much more calm and collected. I soon realised why the last section had been so tough, being unused to heat I had not taken on enough salts and was seizing seriously. Without wanting to seem too much like a prima-dona I was escorted to the massage table by 3 men helping me with my gear etc. I knew I had to get electroltyes back on so before I got on the table I downed some coconut water. Felling a little better I now tried to get off my shoes and that was when all agony broke lose in my right calf - aaaaaaargh! Well, if I was going to cramp big time, having someone to hold me up and a massage therapist to work my calf was a good time to do it. Needless to say the massage wasn't pleasant but was definitely just what I needed (along with lots of salts and liquids).

RD Julie ensuring there were no collapsed runners at the finish line! Photo: Bob@ Drymax

I am really happy with my time. It is good marker to see where I am at and I have never run a 50-miler this early in the year. It's great as a marker for Comrades and Western coming up, and a big lesson in running in warmer temperatures (because I am fully aware that it wasn't actually anything like hot!). It was also great experience to run side by side with a competitor for so many miles, great mental training and experience, as well as an absolute pleasure to share the experience with Kami.

So as I reward if you have read this far - for winning AR50 I received one awesome pair of Montrail trail shoes!! Fair to say I already have a few pairs so if anyone would like them just post a comment 'shoes please!'. If you make a comment without that, I'll assume you don't want them :) 'Shoes please!' comments must be posted by 6pm MT Friday 15th, and I'll then post who won them. They can be any current model, mens or ladies and any size - your pick! Pics will be added to this post shortly - but for now, I gotta go run (literally!)

With fellow Brit/ N. American Ian Sharman (4th male). You can tell that Bob @ Drymax socks took this photo - our feet are in it perfectly, yet Ian has lost the tops of his head ;)

Chuckanut 50km Race Report

This year was my 3rd consecutive year of racing Chcukanut 50km in Bellingham, Washington. It is a great early season race, a test of fitness to see where I am at and with a super competitive field and lots of friends always taking part, so all in all one fun-filled trail race weekend.

The day before the race I was up early and flew with a friend from Calgary, landing into Vancouver by 9.30am. We spent the day catching up with friends over coffee and lunch and leisurely walking around the city until we met Susan and Mike who we car pooled with down to Bellingham. Although we could have driven down the morning of the race it was nice not to worry about border line ups and getting up quite so early on race morning, plus there were 10 of us crashing at a friends lake side second home just 15minutes from the race start which made for a social weekend.

I had had a cold in the 10 days or so before the race and had been getting over the worse of it before the flight to Vancouver. On the flight my ears were popping all over the place and by the middle of the day they were getting worse; I couldn't un-pop them, I was getting pretty deaf in one ear and it was turning into serious ear ache, hmm - not what I had hoped for and if it carried on this way I was worried it would affect my balance when running, aside from the fact that I was begining to feel a little spaced out. So Jason and I stopped in at a pharmacy and I got dosed up, something I usuall prefer not to do but within half an hour I was beginning to feel a little better so I was glad that I did.

For pre-race dinner we all hit the grocery store deli and got stocked up, it's a great way for everyone to get something they want pre-race and nice and quick and easy rather than eating out. By just after 10 we were in bed with multiple alarms set for 6am.

Getting to the start line about an hour before the race was ideal; time to collect our bibs, hit the washroom, say hello to lots of familiar faces and do general last minute prep. Last year I came 2nd at Chuckanut by 13 seconds, I knew Susannah Beck was not racing this year but even so there would be plenty of competition - namely Darcy Africa and Jenn Shelton. Of course Darcy and Jenn are names I have heard off for years but I had never raced either of them and to be honest I knew little of their racing resumes. No matter, I always believe you just have to run your own race and whilst be aware of the competition not let it influence the way you race too much.

Montraileeees: with Geoff Roes

As RD Krissy Moehl coutned down to the start we were off behind a lead pack of 20 or so men who were pretty much a who's who of North American ultra running...Geoff Roes, Scott Jurek, Erik Skaggs, Tim Olson, Joe Grant, Aaron Heidt, Yassine Diboun, Adam Campbell ... I could go on, but you get the picture ... and I got the idea that us ladies should hold back of these guys! Immediately Jenn, Darcy and I were running together and introducing ourselves to each other. First we were in a little pack and then we were 3 abreast, chatting along and I was enjoying sharing the trail with them.

RD & amazing ultra runner; Krissy Moehl

Chuckanut starts and ends with 10kms on the flat, non-technical interurban trail. As we drew into the first station at 10km I consciously decided to carry on right through. I had my Nathan pack and shot bloks so didn't intend on using the aid stations for anything more than some coke and chips in the later stages. As I moved through I got a little ahead of Darcy and Jenn, and hoped that I could gain a lead; with hills not being my strong point I didn't really want to be running side by side them and feeling pressured on the climbs. I moved up the inclines and could still see Darcy behind me. A few men were in eye sight ahead and they carried on running as I moved to a powerhike. This didn't concern me too much - I powerhike more readily than lots of runners and I'm pretty fast at it, plus I could feel the effects of my cold on my breathing and just couldn't run some of the climbs. As the climbs progressed I really felt I should be running more than I was and was conscious that Darcy and Jenn were likely still hot on my heels, so I struggled on up, ran as much as I could and I realised that I was going to have to use the downhills and the flats if I was to maintain a lead.

I came blasting down into an aid station just before a sustained climb up a fire road and to my pleasant suprise had caught Topher (CEO, Mountain Hardwear) and Scott Jurek. Again, I didn't stop at the station but moved onto the fire road, knowing this was going to be tough. I tried to keep up with Topher as Scott pulled a little ahead but mixed running and powerhiking and slipped slowly back. I stole a couple of glaces back, convinced that Darcy and/ or Jenn must be gaining on me - but they weren't there. As I approached the top of the climb there was a scattering of fresh snow on the sides of the trails and a wind blew through but I was still glad that I had ditched my jacket earlier as the sun was coming out too.

With the fire road done there is a mix up ups and down and more technical trail. The highlight of Chuckanut course has got to be the ridge trail, I stole a few side glances at the awesome views down into the ocean and skipped along the undulating trail. I was totally alone at this stage - I had lost Topher and Scott ahead of me and I wanted to catch them, if for no other reason that I didn't want Darcy or Jenn to catch me from behind.

The main final climb is Chinscraper, famed for being a gruelling climb. To be honest, I think it's not as bad as it's made out to be - at the worse it is a 15 to 20 min powerhike interspersed with running on the flatter sections, and I didn't feel bad hiking quite a bit as some sections are so steep that trying to run them would gain little time for a lot of effort. Up, up, up, a quick smile for Glenn who always takes photos on this section and soon the uphill grind was over - yay! Before starting up Chinscraper someone had said that I was 24th overall, but I was more concerned that I had no idea how close or far back the other women were so I knew I now just had to push the downhills and the flat interurban to the finish in case they were close. I powered down the fire road and love this section; wide, non-technical and down, down, down, getting time in the bag. So I rolled out at the aid station before the final 10km along the interurban and could once again see Topher and Scott just ahead. A quick pit-stop for some coke and I was off. My garmin read 3h29min - ok, 50mins to get the CR and I'd run 44min on this section on the way out. I passed Topher and Scott who encouraged me along and on the long straight section ahead I could see several guys spaced at intervals of about 100m apart ahead of me; moving targets and I was going to get them! This is when my garmin came in useful, I could glance down and see I was clocking about 4m10s per km, good enough to get CR but I couldn't slack too much. However it was also painful to feel how slow some of the kms were going as I literally counted them down one by one. Of course the CR was pulling me to the finish line but also the fact that I had no idea where the other women were behind me pushed me along too, I didn't want to get passed so close to the finish when I might run out of trail. But I was safe as I pulled back into Fairhaven Park and enjoyed the hundred metres or so of downhill tarmac to the finish line - 4:12:22! Female CR!

Jenn Shelton, Darcy Africa and I heading out on the Interurban. Photo: Glenn Tachiyama

All in all, a better race than last year. I was 7 minutes faster and ran a smarter race as went out faster so had enough left at the end but not too much. It might also we worth noting that by running 7 minutes faster I moved up only one place in finishing positions from last year (16th overall from 17th overall) despite the general consensus that that course was a little muddier and therefore slower this year. Geoff Roes knocked 7mins off the mens CR and there seems no end to this race getting more competitive by the year. Bring on Chuckanut 2012!

Pacific North West trails at their best! Photo: Glenn Tachiyama

Fast, Female and Inspired

This past weekend I took part in my first Fast & Female event since I became an ambassador for this great cause. Fast & Female was set up by Chandra Crawford, Olympic Gold medalist in Turin, and since it's inception 6 years ago the foundation has gone from strength to strength, now regularly hosting events all over North America. The idea of this not-for-profit foundation is to empower young women from ages 9 to 19 years old through sport. One day events are held with the aim to inspire young women to participate in sports, encourage them to lead a healthy and active lifestyle, and to foster confidence in their everyday lives.

So at Canmore Nordic Centre (cross country ski venue of the 1988 Calgary Olympics) the girls had a really fun day set up for them. The morning was spent out on the snow (and it was a gorgeous sunny, zero degree spring day) with national level female cross country skiers teaching them drills and helping them with ski techniques. With an awesome goodie bag for every participant it was great to see them all in their pink toques and pink t-shirts as they later cheered on some of the competitors at the National Cross Country Championships that were taking place that weekend.

As I was taking part in this event as an inspirational speaker I feared I might have a challenge getting their attention indoors for 45mins when I was sure they would prefer to still be outside skiing. But as I did my presentation (focusing mainly on perseverance in the context of my World 100km Championship win) they all listened on attentively and I was super impressed with their focus and interest, especially as I was talking about running to a group of mostly skiers. They had keen and relevant questions, and it was great to hear that some of them have already started running as an activity and to help with their ski training.

The afternoon was then filled with yoga and zumba dance so by the time the event was winding down it had been an action packed day for everyone involved.

With Fast & Female still expanding and developing in its set up, I can only recommend that you click on their logo to the right of my blog to find out more. If you know any young girls who get a chance to participate in an event, please encourage them to do so, or if you can get involved in volunteering or donating - it's an awesome cause.

My favourite question after my presentation had to be one that was asked with a small hand raised very politely and rather cautiously, in a quiet but interested little voice:

'Do you get butterflies in your stomach before you race?'

...and yes, I might not be 9 years old any more, but I still get butterflies before I race :)

... the butterflies will be flying this weekend. Roll on Chuckanut 50km in Bellingham!

Snowshoe-tastic!

K-Country, Alberta

Best view in the house

I feel the need to start this post with the reassurance that I spend 99% of my working hours behind a desk, in front of a computer, plugging away on email and the phone doing various admin duties. I like my job...especially on the 1% of the time when I am not doing admin and get to go heli-snowshoeing!!!

It has been a snowshoeing themed week after I was contacted by the Canadian rep for Dion snowshoes who offered me a pair to trial. Yes please!!! I think Derrick had read my blog and thought, 'Wow, has this girl not learnt how to embrace Canadian winter yet? Get off that darn treadmill, get out of the gym and get yourself doing some snowshoe fun'. Afterall this is what real Canadians do to stay fit and have fun when their running trails are waist deep in the fluffy white stuff.

I am absolutely thrilled to have some Dion snowshoes, they are a running/ racing specific model so super leight weight yet durable and not heavy and cumbersome at all. I can tell that I will be running like a natural in them in no time. Plus it will be exciting to have another way to get a running workout in whilst adding some variety and embracing the wintery weather that we get for many months here in Banff.

And just when I thought snowshoeing could get no better I got the chance to really get off the beaten track this week with a FAM trip with Kananaskis Heli tours. Working for a tour operator we sell their products to our clients, and wow - I can only recommend them. 3 of us hopped in the heli for an outstandingly scenic 20 minute flight over the Rockies before landing on a frozen lake. There we strapped on our snowshoes and went for a little outing to track wildlife prints and just soak up the silence of the back country......

Not a bad day at the office.

Check out more details about Dion snowshoes at http://healthandadventure.com/dion-snowshoes/ or by clicking on the logo to the right of my blog. You can even by them online direct from the site

Or if snowshoe running is not up your street and heli-snowshoeing is a little more your cup of tea check out http://www.kheli.com

Calgary Marathon Style, Shoot & Run Contest!

Want to win $100 worth of Running Room gift certificates? Well it's nice and easy and you have four chances over the next four weeks! This is an online photo contest being organised by Calgary Marathon, check out the details at http://calgarymarathon.com/ and then click on 'Contests & Promos'

Get you photo submitted by Sunday each week for a chance to win!