Run for the Toad - Canadian 50km National Championships

I can't think of any other race that I have competed at 4 times, other than Run for the Toad in Paris, Ontario. There are races that I would love to do every year but with new races popping up or just something getting in the way, sometimes I don't make it to all the start lines that I would like to. But somehow every year for the past 4 I have made the 3h30min flight to Ontario for Run for the Toad. With about 1100 entrants in the 25km and another 200 o

r so in the 50km, it is a huge trail race and the organisation is exceptional. Every year RDs Peggy & Goerge come up with some other improvement to what already seems like an excellent race. I mean have you ever been to a trail race with a kids entertainment tent? Or one wi

th table decorations in the marquee for the post race meal? Or how about one with a bagpipe parade before the race? This year there were even toad shaped chocolates being handed out!

Montrail/ Mountain Hardwear are one of the main sponsors of the event so it is always fun to come and hang out at the booth at the expo to chat with fellow runners and to see the latest shoe and clothing line up for spring. And there is some pretty sweet running gear coming out!

Race day was surprisingly cool to start with. At least it wasn't raining but it had clouded over and the wind was picking up as the 0930am start approached. I knew I would overheat but I couldn't resist starting off in my Geist jacket and gloves, knowing that I could ditch them at one of the aid stations or back at the start/ finish area (as the race consists of 4 x 12.5km loops). And yep, by about 3km I was warming up and pulled off the layers. I had settled into a nice little group with Andy and Daryl and was surprised to see that it took just over one loop for the first 25km runners to pass us (they started 10mins later than the 50km). Taylor Murphy set out well in the lead and another guy had also went out ahead so our little pack were positions 3 through 5.

I know not everyone likes the idea of a course with 4 loops but I find it a great way to split up the race as in addition to each km being marked you can mentally check off each loop as you go by. Plus there are so many other great things about the Toad that even if the course it pleasant rather than spectacular, I just can't help keep coming back year after year.

After my vomiting incident at World 100km I was making extra care to pay attention to how my stomach was feeling. With the Toad 'only' being 50km and a pretty fast course at that, I decided I'd prefer to be a little under hydrated rather than over hydrated with a sensitive stomach. So I took on Clif drink one sip at a time along with the occasional gel or shot blok. It was great to come past the start/ finish each time and have Bruce of Montrail hand me a fresh bottle rather than bother with cups at the aid stations.

Having not really tapered for the race, I have to say that my legs felt a little tired the whole race but I managed to hold a steady pace and it was great to stil

l be in the company of Andy on loop 3, even if he was looking decidedly fresher than I was feeling! I was on pace to maybe catch my course record from 2010 (3:37:33) and as I went into my 4th and final loop a volunteer gave me the extra push I needed by yelling at me that I still might catch my course record. Ok, 12.5km to go - I could dig deep for that long even on heavy legs and off I went, pulling ahead of Andy. It still didn't feel like I was running particularly fast (although the course was drier and in much better shape than muddy 2010!) but I was finally feeling a little more like I was in race mode.

With the final short steep hill done and only about 1.5km to go, I pushed hard and knew I would be cutting it fine to catch my record, so was motivated to stay ahead of Andy as much as anything else! 3:38:01 - 28 seconds slower than last year on what in theory should have been a faster course. But who's complaining - 1st female, 2nd overall and a great social running weekend. Big congrats to Taylor Murphy (3:25:57) and Laurie McGrath (4:28:17) - 2011 Canadian 50km Champions

Top: Kristin & Ryne, happy post race!

Below: With Glen Redpath - 4th overall, 3rd male, 2nd Canadian, 1st in age group!

For a neat video clip that gives you more of an idea of what a wonderful event Peggy & George host, check out this link.

Ellie's Annual 10km

It seems like every year I think I'd like to try squeeze in a few more shorter distance races but then another year goes by and I found myself racing Melissa's 10km here in Banff, my first 10km since the same race last year! Being it is one of only 2 running races held in Banff each year (the other being Winter Start 8km in November), I take part just as much because it's my home time race as anything else. Being in a National Park means it is often hard for event organisers to get permits for special events such as this in Banff but Melissa's has been held every year for the last 32 years and brings almost 4, 000 racers to town (for the 10km and 22km events), so is an annula tradition that brings lots of visitors to town for a final busy weekend of the summer season.

Needless to say I had not trained for the 10km at all. I ran 37:37 last year and hoped I could maybe run a similar time this year but with jetlag (I just got back from the UK on Wednesday) and a cold/ stomach bug hitting 2 days prior I was feeling far from like I wanted to push a fast effort. It also has to be said that there are a good few 100 metres of elevation climb around 3km to 5km in the course so it's never a fast race. Excuses, excuses ...

So overall I had a fun time, I was joking that after my DNF at 90km a few weeks ago I can finally say that I have completed the 100km distance... it just took me 2 weeks to do so! I didn't have the energy to push really hard and especially found breathing hard with the cold. It was a suprisingly sunny and warm day too - 25 degrees! - which made it great to hang out after the race. I repeated my 2nd place from last year, despite running 20 seconds slower (on a slightly altered route) so I guess I can't complain too much.

Last year at the time of Melissa's I had been in full 100km training mode so remember hitting a 3 hour long run after the race, in the afternoon. I was suprised how heavy my legs felt and realised that even if I had 'only' raced 10km - it was still much faster than I was used to! Given this year I had no real need to get a real run in like that, I instead made the most of the awesome weather by a run/ powerhike up and over Sulphur Mountain. Two and a half hours, 23km, so not a hard effort but a great way to be outside and enjoy the weather, because at this time of year in Banff you never know when summer might abruptly end and the snow start to fall....

Next up... Run for the Toad 50km in Ontario on Saturday with fellow Montrail team mate Ryne Melcher, and then 2 weeks later TNF 50 miler in Chile!!! Very undertrained for a mountain course but it's all going to be about having fun and sightseeing along the race course :)

World 100km (well ok, 90km..) Race Report

D. N. F.

Did.

Not.

Finish.

Well, that certainly was not the outcome I had been hoping for. In fact it is far off what I had been hoping for. I went in the race fully crossing my fingers for (but of course, never expecting) the win. I knew there would be a strong ladies field but despite the fact I won at World 100km in 2010 I didn't have a perfect race there in many ways and hoped that I could run faster than my 7h29. Mid way through the race this year I would have been delighted at finishing under 8h30. Goals had been substantaily adjusted whilst I continued to put one foot in front of another. But in the end I got to the point where I really felt I could not continue to put one foot in front of the other. I had got the the point of walking. And I don't mean power walking. I mean plus 10min per km pace. It looked pretty lame ;)

I started out fast. The course was 10 x 10km loops and the atmosphere lived up to all expectations. It was a-buzz at the start with lots of people around as it was also the Dutch 100km champs as well as there being a 50km race and a 10 x 10km relay. On the first few loops I soaked up the atmosphere of locals out cheering, many of whom had set up water and sponge stations in their gardens, or had opted to bring their lawn chairs out whilst barbequeing and cheering. Banners streamed over the streets and with a 10am start their were cheerers out right from the start. I aimed to hit 4.20 min/ km or so. Basically I wanted to run between 42min and 43km per 10km loop. This was ambitious and immediately put me out in the lead for the ladies field. I didn't especially intend to go out in the lead but I'd been prepared to take the lead if that is where my pace put me.

By the 3rd loop I got even faster than this and appreciated when the GB crew told me to slow down. I'd simply got carried away and then on my 4th loop focused on checking every km split and soon reigned it in to a sensible pace. Ok, back on track I thought.

The weather conditions were warm and humid, something I am totally unused to, in Banff the air is exceptionally dry and my final run in Banff before flying over for the race it had been a fresh minus 1. I knew I should take care to keep cool so was sponging myself at every opportunity and taking water form the kids along the side of the course between the two GB feedstations which were located at the start/ finish area as well as at the 5km mark of each loop. All still going well. Marathon in approx 3h01 and 50km in approx 3h37. The legs were still feeling good and no niggling pains were appearing. Awesome.

A little into the 6th loop I began to slow. My stomach was beginging to feel a little off. Not awful, just not great. The eventual winner (of Russia) slipped by me to take the lead. Of course not encouraging but the bigger concern was my stomach and just a general feeling of wanting to sleep. I just felt plain tired. At 60km I pulled in to see Brian, Walter and Anne at the GB station. I told them I just wanted to stop. I had no energy. It wasn't that my legs were tired, it was just I didn't feel like battling on for 40km. Things had gone downhill quick and I felt like I didn't have my usual will to fight. The GB crew tried to get my going, they asked if I would regret quitting tomorrow and I said I knew that I would but I really didn't know I could carry on. I took off my bib and say down. I was done.

Well, that's what I thought. After sitting for maybe 5 minutes the crew continued to talk to me and I knew I had to give it another shot. Bib back on and I was off before I could change my mind. My stomach was still not feeling great and I moved on as solidly as I could. 40 more kms didn't seem overly far but I wasn't in the spirit to push hard but I knew my race still had plenty of time to turn around.

At 65km I pulled into the GB crew of Adrian and Peter. My stomach definitely didn't feel great now. They offered me all sorts of choices of things to eat and drink but none of it seemed remotely appealing at that point. Then my stomach turned and I vomited. Having had this happen at Western States, I was actually quite positive about this - hopefully now I had a fresh stomach and could start getting on board new calories for more energy. It was also much harder to quit half way through a loop (though is was a still a tempting thought at this point). Ok, off I went again with a bottle of coke in hand which I drank in very tentative sips.

Now I was running each 5km betweent the stations at a time. I would pull in, get a few words of encouragement as well as some coke and Clif drink on board and then would psyche myself up for another 5km. I was still at the stage that the thoughts of anything more than liquid was just not bareable, though I did force a gel at one point, knowing that any calories would help. At 78km I pulled over to the sie of the road and as I vomited for the second time a very kind Dutch lady came to offer me a baby wipe to blow my nose - much appreciated as I had no water to clear my mouth. Nice!

Now I decided to stick entirely to flat coke. It was possibly my electrolyte drink that was upsetting my stomach (despite it being what I always take, the pounding on tarmac is never easy on the stomach). Just before 80km I ran past Jason Loutit of Team Canada. I told him it was getting tough but I was feeling surprisingly good and 20 more kms seemed totally manageable. I was delighted at the thought that I might finish the race under 8h30, not bad considering the things I had gone through. From 80 to 85km I took no walk breaks!!! Woo hoo!!! This was my first entire 5km run with no walking since 65km, and I was finding that although ladies were passing me as I would pull into the aid stations for a few minutes I would then gain on them again once I was moving.

By now I had resolved to enjoy the race as much as possible and was waving at supporters and followed Amy's (Team USA) lead and high fived kids along the side lines. I am sure supporters wondered why the runner who had led the race for the first 50km was now so delighted to be close to an hour off the lead lady! I was just happy it was almost over and hopefully 1h30 and I would be done.

But as I was at the 85km mark I didn't feel great again. It would be the final slump that I couldn't pull myself out of. My 5kms of running had zapped me and it was the first time that I walked out of an aid station. I tried to run but it was a short lived shuffle. I walked. I suddenly just couldn't run. Despite having switched to entirely coke my stomach was feeling upset again and the legs like lead, there was no energy left in them. From 85km to 90km it was a long slow walk, I maybe ran 500m (though it was maybe only 200m). I was done. Pam (Team USA) ran by and I was so touched when she told me to come with her. But I just couldn't. I would run maybe 20m and then grind to a stumbling walk. I crossed the start/ finish at 90km and then continued the few hundred metres to the GB crew. Just before then I met my Canadian friend Dirk who came to my aid as for a third and final time, vomiting ensued. I was definitely done. 10kms was just not possible. I was checked out. I could not believe I had been running so positively just 7km before, sure I would make it to the finish, and now I was a weak and stumbling mess.

All in all - why did the stomach fail me? Who knows? I think the humidity is likley. I am questioning the cleanliness of the sponges and the water at the aid stations. Other than that, it's hard to tell.

Did I go out to fast? I'll never know. My stomach went before my legs had the chance to fail me. I personally don't think I did and I don't think my fast pace early on was the reason for my bad stomach.

Other than that, I will admit, if I'd have been allowed I'd have run that final 10km later in the evening. I'm not planning on DNFing again. Thoughts of Anita Ortiz braving it out to a slow Western States finish this year kept me going for more than 20km. As Anita has said, 'I'm just not a DNF kinda gal', but I'l also have to concede that I DNF'd this one and Anita is even tougher than I can ever imagine. Absolute respect.

Onwards and upwards (fingers crossed!)

Happy trails, Ellie x

Fixed on Floradix: Pumping the Iron!

I guess it might not be somewhat surprising that after Western States (it being my first 100 miler) I was somewhat tired. Of course, if I told this to a non-runner, they would say 'Doh! You have just run 100 miles, of course you are tired!' I guess part of the trouble was I was so excited with my race result and the fact that summer had finally arrived in the Rockies that I was just raring to run even more! So after a week of rest I eagerly bounded back out onto the trails and was having fun except I just felt sloooooooooow. Like I was running in toffee with lead weights in my shoes slooooooooow. The worst was probably when I turned around only a little over half way through a normal 2-hr planned road run. I promtly planted myself on the couch and seriously did not want to move. I NEVER turn around on a run. Just NEVER. But the toffee like feeling in my legs was so bad that it didn't seem worth plodding away any more. In fact, it didn't seem possible to plod away anymore.

Next day I walked into the medical centre (an at-most once-annual occurance for me) and as luck would have it there was a walk in appointment available in 10 minutes. My luck got even better when the doctor not only was a friend of a friend, but also knew about my running and was a runner himself. He totally understood that I didn't want to just be told to take a bit of time off running. Though he did concede that maybe more sleep might make me feel less tired! But he was more than happy to do a blood test and explain what he was looking for and what levels I should be looking for as a runner, rather than just as someone who was mildly active.

Less that 24hrs later he called me with the results (got to love small town living in a mountain community!) and said that I was not anaemic but my levels of stored iron (ferratin) were low enough that this might explain some of my lethargy. He also said that my B12 levels were a little low and getting those higher could only help.

So for the last few weeks I've added B12 and Floradix Formula to my daily regimen that already included Udo's Oil. I've also been focusing on getting lots of leafy greens and beets every day. Floradix (made by Flora, who also make Udo's Oil) is chocked full of liquid iron (most easily absorbed, rather than the tablets) and vitamins. I've definitely been feeling much better for it. Although I've always said that I prefer to eat real food over taking supplements I definitely feel there is a place for the right supplements based on good medical advice. I personally feel too many people buy things off the shelf based on thinking what's good for them rather than following advice on the basis of tests. And it is also important to take the right supplements rather than simply believing all that the packing says.

It was also a good reminder that it can be worth once every so often getting tests done to see where you are at, especially when training for or keying for a big race. Next big race for me...World 100km, 2 weeks today in Winschoten, Netherlands!

Happy trails (and tarmac!)

Ellie

Edmonton Marathon Revisited

Every time I run a road marathon I realise how much I enjoy them and swear that I will fit more into my race schedule but usually that doesn't end up happening with too many ultras getting in the way. So as I lined up for Edmonton marathon yesterday it was my first road marathon since the same race a whole year prior, and as ever I was training for an ultra so hadn't trained specifically at all for the marathon. I had no idea where I was at in terms of pace and was mostly using this as a training run for World 100km in 3 weeks time and as a gauge to see where I am at.

This meant I was very unsure of what pace to go out at, I wanted a solid run but I didn't want to blow up mid-way by going out too fast, and I didn't want to kill myself as I want to carry on decent mileage training this week before starting to taper off a little before World 100km (Sept 10th, Winschoten, Netherlands). It was just the evening before that I decided to target a 2h50 to 2h55 finishing time, or 4:02 to 4:09 min/ km pace. Edmonton is a flat course with a few sneaky little rolling hills in the final 10km so typically produces fast times. My PB was at Edmonton in 2010 at 2:49:54 (with a nice little sprint finish to get under 2h50!)


Immediately I went out ahead of pace, on about 3:55 min/ km pace. But it felt easy. I was unsure what to do - maybe I had more leg speed in me that I had thought? Maybe I would pay for this at the 30km+ mark? I kept thinking of Coach John Hill from Vancouver Falcons and I suspected he would have been telling me to back off a little. But I decided to roll with it and if a few kms were a little fast then better to learn now than at Worlds. About 10 men pulled ahead of me, I was lead woman and I was left running solo with a couple of men in sight in the distance. I was glad to have my garmin to help me monitor my pace and stop myself from going out even faster.


I am not sure where it was, maybe as early as the 10km mark or so and I found myself running with one other guy, who I found out to be Shane Ruljancich (member of the Canadian Mountain Running Team). Shane and I got chatting, established that we were looking for similar finishing times and settled in to a good pace, side by side. For a few kms I didn't check my pace at all as we chatted easily along and the kms felt easy. I then got back to checking pace and noticed that quite a few kms were hitting sub 4:00 min/ km and it crossed my mind that maybe I was going a little too fast, but equally I was prepared to risk this rather than pull back, lose time and also lose my new running buddy.


It was a hot and sunny day (it got up to 30 degrees) and very early on I was wishing I had a handheld water bottle. The aid stations were every 3km or so but once half a small dixie cup got spilt I was left with just a tiny mouthful of water or gatorade to quench my thirst. This was made worse as I was taking on my Clif Shot Bloks and my mouth only got drier. At a couple of stations I managed to grab 2 cups and later on I even used a sponge to get water, but for pretty much the whole race I knew I was not getting enough fluid on to really do my best.


We ran through the 1/2 marathon mark at 1:23:38. I was happy with this; it was ahead of my 2h50 to 2h55 target but not crazy fast and I was still feeling pretty comortable. Shane and I were still running side by side and we soon began to gain on and then pass a few guys which was a confidence boost that we had paced ourselves better than some, and I was also glad to see Shane gaining a few positions in the mens field.


By 30km I was definitely beginning to work a little and I was wondering if I was going to pay the price for my faster-than-planned pace. We had now hit our 2nd out and back section where although the course appears very flat on the profile it actually has a few gentle rolls that you begin to feel at this stage in the game. Shane and I were still clocking our splits which began to vary a little depending on the slight hills, but still stayed within the 4:00 min/ km range. Our conversation was now short comments rather than a flowing conversation as we began to work harder, or I did at least; Shane appeared to still be on cruise control.


The kms stretched out, each one seeming longer than the last, as I counted them down one by one. I took on my last gel with a small amount of water but I was definitely beginning to feel the effects of not being able to get enough gatorade and fluids for the heat of the day. Although I was working it was more the fact that I just felt I needed calories and liquids that was making the run hard. Even as I hit the final km I didn't have my usual finish line push, but I hadn't lost pace either and was delighted to roll over the finish line, 1st place woman with a new PB of 2:47:14. More than being delighted with a PB I was just happy to get a few bottles of water and a banana on board within minutes of crossing the line.


All in all, I didn't go out to get a PB so I'm super happy with getting one but oddly not stoked about it as this wasn't an 'A' race so it wasn't something I was specifically dedicating my training towards as a goal. I am more happy that I felt steady throughout the race, a have the confidence that I have got some road speed in my legs for the Worlds, and I feel only a little tired today which is indicative that I didn't push crazy hard to get a good time and that 42km is really a good little 'jaunt' and I should be more than prepared for World 100km. I'm also pretty excited that I clocked the 17th fastest female British marathon time so far for 2011 :)

Tonight will be a trail run, no pushing the pace, just stretching the legs out on some soft spongy trails to minimise the impact, and then hopefully a few more solid road and treadmill runs in the next 6 days before I start to taper a little....
Big thanks to Brian Torrence (elite director) and all the fab volunteers who make Edmonton a super event, and one I'll be sure to go back to in future years.

Powderface 42

After a big-hype race like Western it is always fun to get out to a low-key local race and just enjoy some fun times on the trails with friends and the trail community. That was what Powderface 42 was all about for me today and lots of fun it was indeed! It was just over an hours drive from Banff in the foothills near Bragg Creek, Alberta so I hightailed it out of work on Friday and shared fun time around the campfire that evening with friends. I was totally not in race mode, my legs have been feeling pretty heavy after WS100 and as half of our camping group were not actaully running the race, it wasn't the most motivating atmpsphere for a race - it was just fun times with friends.

With the alarm going off at 6am I was still not in race mode and was wondering what on earth I had got myself into when I had eagerly accepted a spot at the race a few weeks earlier in a post-WS100 high. But of course by the time the shoes were on, a good cup of coffee down (thanks Nadja!) and then off to race start and chatting with fellow runners I was more in the mood to explore some new trails.

And wow - what beautiful trails! It was soon sunny and warm, not a cloud in the sky and the trails were thankfully varied and had great views. Mentally I knew that 42km would fly by (it wasn't even an ultra!) and when I had a little wobble in my positive attitude on the long steep slog around the 18km mark a fellow Brit, Carl Price, who I have met at a few other racersaappeared out of nowhere at just the right time for some friendly company and chit chat to distract from the hardwork.

Coming into aid station 2. Photo: J. Cagampan

By 25km I had hit a groove (clearly an ultra runner if it takes this long to warm up!) and was enjoying the rolling terrain with the big climb well out of the way. I hiked the ups (still not much gas in the uphill legs) but I blasted the downs and cruised along the rolling flats. I also like to think I would have done Nicki and Brenda proud - two of my Alberta running buddies who I have never seen on the trail without a beaming smile of sheer delight and enjoyment on their faces. Fun, fun, trail times :)



But ok, I do admit I got a little competitive and when I saw my buddy Fitzy at an aid station with about 10km to go, I made sure I gave him a friendly elbow out of the way as I stormed up the hill (well, at leat until I was around the corner and could start powerhiking again!) The final 10km or so we passed half marathoners both on their way out and in (they had started 2hrs after the full) which was a great set up for us to all cheer each other on and motivate each other up the final few hills.


And strangely enough it was one of those races where I swear my legs feel better after the race than they did before! Some aches and pains are gone, and sure - they are a little tired, but I somehow feel looser and less lead-legged than I did at the start line. Yay!

Icebathing it post-race. Fitzy, me, Phil & M-J. Photo: Nadja

Nadja & Fitzy all smiles post-race

Sunny fun times on the trails for sure, and a big shout out to the Powderface organisers (Bruce, Doug & team) and vollies who were just excellent for such a relatively small local race, as well Out There store in Calgary, the main race sponsors who made sure everyone went home with a nice goody bag and Mountain Hardwear race shirt.

One final WS100 note: if you really want to hear more about my WS100 race then check out Running Stupid podcast with Ken Mical.

And the winner of the CEP compression draw is...

Mel B congratulations! You have won yourself a pair of CEP compression socks or sleeves (your choice). As ever, this draw was conducted by my usual high-tech process of asking a friend to text me a number between 1 and 68 and I them counted down the comment list until I got to the winning number :) Photographic evidence of this draw selection process is below! Mel you were 56th down on the list.

Mel B please email me at elliegreenwood@yahoo.co.uk and I will put you on touch with the folks at CEP for them to mail out your prize.

Happy running and happy recovery in your compression socks xx