Clearly word is getting out about this race, because it was much larger this year than last.  It was still pretty small compared to the major races like the Toronto Marathon.  One of the great things about this race is that it is on a military base.  This means that they are able to close the roads more easily and they do not have to hire police officers to man the roadblocks.  They simply get military personnel and volunteers to do it, which keeps the costs down.  Also, you don’t get a bunch of angry drivers trying to run the roadblocks or freaking out about being stopped like you do in most road races.

Calling this a road race is actually a bit misleading.  Much of it is on paved roads, but there are also unpaved forest roads and trails as well as a long section with is on an unpaved road through a field.  These sections are very scenic as well as being a nice break from the pounding of the pavement.  The course isn’t flat, but it’s not very hilly either.  There is one hill near the end which is a bit tough, but it’s no heart breaker.

The race is well organized and the aide stations are well placed.  They have also been fortunate in having really nice weather both years that it has been run.

All-in-all, I would highly recommend the race and I look forward to running it again in 2012.

I always find it hard to compare supplements.   After all, if I take a supplement, and then go out and have a terrible run, is it fair to blame the supplement?  How do you assess the claims these products make, such as faster muscle recovery, or quick absorption?  Also, not all supplements work the same for everyone.  For example, I know many runners who swear by Creatine, and there is plenty of evidence to suggest that the product works.  However, when I take Creatine, I get killer headaches.  I have no idea why this happens, but I’ve tried it a few times, just to make sure that it wasn’t a coincidence, and every time the result was the same.  In the end, all I can do is use the product and report on how it worked for me, and since I used the Amino Vital Endurance drink for all of the 2011 running season, I feel like I have enough experience with it to do that.  So on with the review!

I should probably start by pointing out that my default sports drink has always been Gatoraide, due entirely to it’s availability and not because I think that it is the best product out there.  I have used other products, most notably HEED which is often supplied during the 100 Milers I’ve run.  But Gatoraide is my base line for sports drinks, so that’s what I’ll mostly be comparing the Amino Vital Endurance drink to.

To get right to the most important aspect of any sports drink, I will start off by saying that the product works.  I used it during countless training runs as well as one marathon, two half-marathons, and a few random smaller races that I ran this year, and I never experienced the effects of hyponatremia (low saline levels).  The real question for me though is if it worked better than its cheaper competitors.  For me, I would have to say that the answer is no.  I have been blessed with a body that naturally recovers quickly from the insane things that I do to it, so someone who tends to recover more slowly might get more benefit out of the product.  But I didn’t notice any improvement in race performance or recovery time over simply using Gatoraide.

For me, where the product really fell flat was taste.  Realistically, sports drinks don’t tend to taste terribly good at the best of times.  I have heard many runners say that they can’t stand the taste of Gatoraide, usually because it is too sweet.  I personally find HEED to be a little bit gross, especially after drinking large quantities of it for 24 hours during a 100 miler.  I picked up the Mandarin Orange flavour of the Amino Vital product, largely because I find that orange is a pretty safe flavour for sports drinks.   I actually found the flavour of the drink to be pleasant and not too sweet, but it leaves a strong chalky after-taste that is pretty unpleasant.  I was able to minimize the after-taste by diluting the product, but I can only assume that this reduces the effectiveness of the product as well.  Even diluted, the product still worked for me, but some of the chalky after-taste remained as well.

So, in the end, I might recommend the product for hardcore racers who need something stronger than Gatoraide and don’t mind the after-taste.  For myself, I will continue to use the product until my supply of it is gone, but then I will switch back to Gatoraide, which is cheaper and, in my opinion, tastes batter.

I had the good fortune to win a Mizuno gear credit in last seasons Team RF lottery.Having been a convert to Mizuno shoes during the past 2 years thanks to “freebies” obtained working the Toronto Women’s Run Series  and the generosity of Arnold Tse our friendly neighbourhood Mizuno rep.

I had seen Dylan Wykes sporting the Ronin 3’s and decided that these Anthracite/Silver with Red/Orange trim were for me.What the heck is Anthracite??

The shoes weigh in at a feather-like 7oz and truly have a slipper-like feel,if you like minimalist yet cushioned slippers with a great sole tread that grips in all but the most extreme conditions.My only concern with the shoes was the slim insole.I understand that this is where companies cut down on the weight,but I felt that if I was to get the desired cushioning and comfort for the 10mile and Half Marathon I intended to wear them for,a change was necessary.I simply exchanged the insoles for those in my Wave Precision 11’s and voila! extra cushion in my racers and a little less weight in my long run/junk mile shoes! Genius.

The result was the perfect racing shoe for those longer distances and I believe my steady string of consistent race results were due in large part to the shoes!

Looking forward to this years lottery and the model!

Cheers

Today’s recreational endurance athletes know no limits until their own bodies make them humbly aware.  As a result, sports medicine professionals everywhere are planning extended ski vacations and all-inclusive getaways at five-star resorts.

I hope that my exaggerations are received in good-humour.  I will be the very first person to suggest that sports medicine  has an integral role in the lifestyle of an endurance athlete.  But I will also be the first one to suggest that it shouldn’t be taking the place of preventative maintenance performed by YOU!

If you don’t already own a “roller” or your current foam roller is “out of shape” (pun intended)… consider an upgrade.

Trigger Point Therapy made its way onto the endurance athletics scene several years ago with some pretty nifty little products that targeted chronic overuse areas all-too-common to the recreational runner.  It should come as no surprise then, that they’ve become quite popular.

The “Grid” roller by Trigger Point takes self-induced sports massage to a new level.  When it comes to foam rolling, self-myofascial release is the name of the game.  While any traditional foam roller is somewhat capable of this… the minimal amount of pressure and downward force required for effective use of the “Grid” roller is alarming.

Another great advantage is that there’s really nothing “foamy” about this roller.  The thick PVC centre supports a perfectly round shape that can stand up to all sorts of abuse without losing its form.  The grid pattern on the exterior of the roller provides either a “fingertip” or “finger+thumb” feel during use.

Trigger Point has also taken things one more step forward; they’ve created a unique integrated core conditioning program called SMRT-Core which combines use of the “Grid” roller with a series of core strength and conditioning exercises that target specific muscle groups commonly involved in overuse injuries amongst endurance athletes.  Now we’re talking… self-myofascial release and core strength work at the same time.

If you’ve ever complained about being a “time crunched” endurance athlete (and I know you have…) this might be something you’ve been looking for!Pick up the “Grid” roller from Running Free.

If you’re still not convinced, check it out online here.

Happy training folks.

Derek

Mizuno Ascend 5 Trail Running Shoe Review 2011

As a user of Mizuno Ascend trail shoes (owned a few pairs of Ascend 3 and 4), the arrival of the Ascend 5 was a highly anticipated moment. In transitioning from road running to trails, I found the Ascend 3s to be the best transition shoe in the process, because it fit like a road shoe but came equipped with better traction and toe protection. Two models later, I still enjoy the Ascend 5s on my trail runs and at the races. The Ascend 5 features impressive lightness and flexibility that allow some of that road speed to carry over onto the trails. These shoes never feel clunky on the trails, allowing you to develop a good “feel” for the trails while also providing added stability, confidence and protection against the rough terrain.

The Ascend 5 is a very versatile trail shoe. Suitable for every type of surface from roads, gravel, hard pack, dirt, single track to mildly rocky-rooty terrain, the Ascend 5 is perfect for mixed trail events. The cushioning and the low profile make it a very comfortable ride for distances up to 100 miles on mild to moderate technical trails. The midfoot holds the foot like a glove and the generous toe box and upper allow room for the feet to swell when you’ve been pounding the trails for 100kms or more.

The mesh upper is very breathable and lightweight, making it the perfect summer trail shoe. The lightweight mesh helps the shoe drain well and dry fast after creek crossings, but I found that it offered less protection for the sides of my foot when running between rocks and roots on more aggressive technical trails. (The upper mesh on my Ascend 5s developed two rips on the two sides around the midfoot, one around the ball of the foot and the other one at the base of the pinky toe.) By comparison, the mesh upper on the Ascend 4s was a tighter weave fabric that offered slightly better protection from trail debris and was more durable than the Ascend 5s.

One upgrade that I was particularly fond of, which was made in the Ascend 4s and carried over in the Ascend 5s, was the smoother, wicking fabric used in the interior of the shoe and around the heel and ankle area. This fabric feels very comfortable when wearing thin socks in the summer minimizing the chance of developing blisters and hot spots. Another upgrade that I was very happy to see in the Ascend 5s is the wider toe box area, which made this shoe a great choice for running 100 mile trail races in.

The traction of the Ascend 5s is an excellent update from the early days of the Ascends. The lugs and the two directional treads in the heel portion make the shoe perform very well on a variety of slick trails, including on the less steep muddy downhills.

Scoring on so many fronts that are important to trail runners, the Ascend 5s are the perfect choice for a variety of terrains and distances. Highly recommended to runners transitioning from roads to less technical trails.

Salomon Fast Wing Hoodie 2 Gear Review (Lottery)

I first came across this jacket when I borrowed it from a friend during my Bruce Trail thru run adventure and I new it was the perfect jacket for me!  It held up in windy, rainy weather and helped me get through a 15 plus hour day on the trails.  I knew that I would be purchasing one for myself soon enough, and I did.  Here are some of my thoughts having used the jacket extensively.

There are a couple of things that I look for specifically when deciding on a light weight jacket to wear, especially for ultra-marathon running.  The most important things include, first, how well it protects you in the elements, and second, how easily if can be carried or transported on/in either a hydration pack or on yourself.   The Salomon Fast Wing Hoodie 2 has both of these essential qualities.   I came across this light weight jacket for the first time during my speed record run of the Bruce Trail.  The weather had turned ugly, with driving rain. and was quite windy along the Caledon region of the trail when we were running on sections connected by Airport Road.  A friend of mine who was with me on that day lent me her jacket (a fast wing hoodie 2) and I was very impressed with how well it stood up to the weather we were experiencing. I was pleasantly surprised at how dry it kept me and how minimum wind penetrated through the jacket.  I sometimes have issues running in the cold, especially when it is damp and windy.  However, I had no problems with the elements even when it became very windy, as the jacket kept my core upper body warm and I was able to keep going and complete the planned long day on the trails with no issues.

As an ultra-marathon runner, I often spend all day out on adventures and I always like to carry a compact jacket just in case and want something that is easy to carry and super light weight and not bulky. This is the perfect “just in case” jacket with some added features.  Here are some of the specific features of the fast wing hoodie that make it an optimal light weight jacket, unique from others.  It has a hood with cinch cords to keep the wind and rain from coming into the jacket and keeps you warm.  I often run with the hood on especially if it is raining.  However, if I don’t need the hood it can be rolled up and kept inside the collar.  A very cool, practical feature of the jacket is that is has a stow away pocket, so the jacket can be put into a little ball, zipped up and strapped to your arm with the built in arm strap. It also can easily fit a hydration pack or onto a waist pack.

|Overall, this jacket rates an excellent in my books.  It has all the features that I could ask for and more.  Whether is be trail running for a few hours, or running a multi-day adventure, the fast wing hoodie always comes along for the ride.

On Nov 6^th I closed out another season of long distance running with the Hamilton Marathon.

This year I completed 10 ultras (including 92.7 miles in a 24hr event) and 7 marathons (including Hamilton). I also managed 40k in another 6hr event (where I was coming down with a bug) and the EndurRun (7 races, 160k, in 8 days, including one of the marathons). With the focus on distance, I neglected speed work.

The bug I came down with affected me during the 6hr event, not so much during the EndurRun, but completely knocked me out of a relay event and off my feet for two weeks.

After recovery it was a two week build-up to the 24hr event. During this event I ended up with some tendon strain in the left foot. The first week after I didn’t allow enough recovery time for the foot and strained it again during the second half of a double. I then gave it most of a week off and ran the 50k at Run for the Toad. I ran this at an easy pace helping a friend complete her first 50k. Foot felt fine, so I decided to carry on with my October race schedule. I had a couple of twinges over the next two weeks but the foot held up okay during the Vulture Bait 50k. During ScotiaBank I had a real tough day, with a tight calf starting at 27k. I met up with another runner from my group around 35k who was really struggling, so I cut my pace and helped her through to the finish. However the foot acted up again at about 38k.

I took most of the week off and then tried the foot out during the Borden Half Marathon. The foot lasted for about 15k.

Another week of rest and I tried the foot out again with 46k at the Horror Hill 6hr Trail Race. On the uphill, 8k in, the foot expressed it’s displeasure with me.

Just a couple of easy runs to stretch out the legs and I headed into the Hamilton Marathon.

This is my PB course, but with the foot, I wasn’t expecting as much.

I found out on Friday night, I had been registered as Christina. So I made sure I was at the race site early to make sure my registration was corrected. I picked up my kit to find Christina was indeed a 54yr old male. I then headed to the problem desk to put the fix in. Since the one option I was given wouldn’t guarantee an AG award, I just went with changing my name.

A few friends had a laugh at this and were calling me Chrissy

Caught the first bus to the start, got a small prize for this being my 5^th Hamilton Marathon, on the way.

Plenty of time at the school, waiting for the start, to use the facilities, get ready and meet up with a number of friends. Although I did miss meeting one friend from Montreal.

A little cool at the start, but I went with my shorts, Running Free short sleeve shirt, throw away gloves and arm warmers.

A slight delay and about 8:25 the marathoners head off. Right off the bat, I know it won’t be a great day. Still not my worst day either.

The foot managed to hold out until 15k.

Had to make a pit stop at around 17k.

In the first half I got dropped by the 4hr pace group, shortly after by the basketball bouncing guy and the guy in hockey gear.

I did manage to pick up some time on the big downhill.

On the final stretch along the waterfront  I did manage to catch and pass both basketball and hockey guy.

In to the final stretch and I swear as I crossed the line Nick called me Chrissy (more likely Chris B). But it made me wonder about my registration.

After I spent some time with the Running Free group and some other friends and headed home.

Finish time 4:19. 42 minutes slower than last year.

Took some time for some recovery (did run easy with some friends at the Boxing Day 10 miler, with no problems with the foot).

Tonight I’m doing a Resolution 5k with my daughter to end out the year.

Now, on to some serious thinking about next year – maybe less races and more speed work?

Our team of three Marcus Wolkowski, Rick Kazanecki, and myself Ryan Chin have never done such a race.  In fact all three of us only learned how to use a compass this past week if you can believe it.  Once we all got in we were given a brief overview of the race kits and off we were sent to get ready for a pre-race briefing.  Everything we very well organized and explained and before you know it we were out to the start area in what had to be some of the best weather we could have asked for doing a race like this.

The next 4 hours and 37 minutes would be spend running, jogging and mostly walking to checkpoints we would navigate to.  Along the way there were laughs, falls, wrong directions and some cuts and bruises to finish it all off.

The event itself was very well organized with checkpoints clearly marked and everything well explained prior to the race start.  Even for the three of us who had never done anything like this, we caught on pretty quickly.

I had always wanted to get into adventure racing and give it a try and the Don’t Get Lost event was one that I would highly recommend to anyone who is thinking about giving it a try.  If you’re like me and tend to stick to the roads for running then this will be quite a different experience and one I’m confident you won’t regret.

Location:  Blue Mountain Resort,  Collingwood, On

Website:  centurioncycling.com/canada

Race Distances: Hill Climb, 25 mile, 50 mile, 100 mile, Vertical Hill Challenge, Kids Ride.

This is a full weekend event with something for everyone.  We had gone up on the Friday night & stayed at a friend’s townhouse withing walking distance of the start line.  On Saturday, they had a 25 mile ride, & we noticed that most people rode this race in preparation for their Sunday race.  Sunday was the 50 & 100 mile rides & the Kids Ride.  They made this a weekend event with having the Sam Roberts Band playing an outdoor concert at 4pm in the village.  There was also a great expo, with lots of booths to purchase any last minute items or to get any last minute touch ups done to your bike.

This race starts at the bottom of the Blue Mountain Resort & the 50 & 100 mile rides, ride through the surrounding towns, & end back at the resort.

I got talked into riding this race by my friend Laura who had done the race with previous year on her mountain bike.  We rode once a week over the summer, with me not really thinking about doing this race.  She talked about it on most of the rides, & I knew that I could do the distance, but it might not be pretty.  I am not a good hill climber, but she felt that I could handle any that came my way.  She had just received a new road bike for her birthday, so wanted to do this race to see how much faster she would be on a road bike versus her mountain bike.  So, I agreed that I would ride, & she said she would stay with me.

Needless to say, after the traffic jam at the start, & another just before the first set of hills, I told her to go ahead & not wait for me.  Just too many people for me to be comfortable riding together.  She insisted on waiting for me at the top of the hills & I dutifully caught up to her on the flats as agreed.  When my catseye was still not working at 8k, I again insisted that she go ahead.  Another set of hills was quickly approaching & I hated holding her back.  She took off up the next hill, & I plodded up the hill, changing gears as I went, only to loose my chain!  I was spinning going nowhere, trying to unclip before I tipped over.  Luckily an older gentleman cheering on the hill, saw my predicament & quickly came to my rescue.  He grabbed me & my bike just before I tipped, helped me unclip, then put my chain back on & sent me on my way up the hill.  By the time I got to the top of the hill, I was glad to see that Laura had gone on without me.  I thought that I had only ridden about 15k & I was already tired & my right calf was starting to cramp.  I rode hard on the flats, & passed many people, only to have them all pass me back on the next set of hills.

They had one set of hills called King of the Mountain, where they timed you up the 4.2k climb.  I can’t believe how many people passed me on that climb.  If I hadn’t thought before that I sucked on hills, I definitely knew it after this race.

This was a very scenic ride through the country.  Very enjoyable & most people were riding with friends, chatting along the way.  I didn’t like that some groups rode 4 or 5 people wide, so it was difficult to maneouver through them.  I continued on my journey, passing people on the flats, & wondering exactly how far we were, with my catseye working on & off.  There were a few distance signs, but I knew that the ride was about 85k, from my friend riding it the year before.  So, when I saw a sign saying 15k to go, was it 15k to reach 80k, or actually 15k to the finish line?  I kept thinking that there couldn’t be that many more hills, when I reached one last long hill.  I saw some men actually walking with their bikes, pushing them up the hills, so I felt good that I could still ride & smiled as I passed them.   Once at the top of this hill, it was a long fast winding descent, with a hard left at the bottom of the hill.  I rode hard down the hill & around the corner, only to have my left quad cramp up.  I felt like I was riding with only one leg with a few kilometers to go.  Not a great feeling, but I pushed hard into the finishing chute.  My friend & her husband were waiting cheering for me, & I was glad to finish as I limped off my bike.  I knew that I would finish & just as I thought it was not pretty.  Quite painful for me in fact!  But that’s what happens when you don’t properly train for something, & I do know better.

I did finish better then expected for the 85k ride.  I was 12/59 in my Age Group.  81/326 Female Finishers.  The average finishing time was 3:24:12, & I finished in 3:15:58.  I was 585/1195 finishers overall.  But I was 622/1195 on the King of the Mountain Climb.  Again I can see that I am not a great hill climber!  Something that definitely needs to get worked on next year.  And now that my friend has a road bike, we will have better quality rides next year.  So hopefuly, my riding will improve with that.

This is a well put on event.  They had a fully catered buffet after the race, with awards for the top finishers.  I would recommend this race to anyone who just wants to go on a scenic challenging bike ride.

I have worn Asics Gel Nimbus for many years, so Arnold from Mizuno said that I would feel most comfortable in the Wave Rider.  Angus fit me for them & I did agree, that the Wave Rider had as much cushioning in the shoe as the Gel Nimbus.  They felt much lighter though, & felt like I was wearing nothing on my feet.  I did not feel the weight of the shoes as all.

Theses shoes have Dynamotion Fit, which means that they “reduce the effects of lateral stress on the shoes resulting in an optimal fit while in motion”.  This shoes locks your heel into place & there is no slipping of the shoe while running.

These shoes have the Mizuno Wave feature that combines cushioning with stability for a neutral cushioning running shoe.

These shoes have a lightweight breathable upper, & I felt like my feet were still cool at the end of a long run.  My feet didn’t overheat at all & they still felt fresh after the long run.

They have shock absorbing cushioning in the heel & forefoot, so even after a long run, my feet didn’t feel like they had been pounding the pavement.  I am a heavy foot striker, so this is indeed important to me.  No foot fatigue at the end of the run.

 I always poke my leg big toe out of the top of my shoe, & so far I don’t see any effects of this with these shoes.  I don’t know if it is the extra piece of solid material on the top of the toes, or that my foot just sits differently in this shoe?  But so far, so good.

So far the wear pattern on the sole is still a neutral strike.  I haven’t reverted back to the heavy heel strike, which is also a plus for these shoes.

I am excited to wear these shoes racing next year.  With the lightweight of them, I think they will serve me well in triathlons, as my feet always feel heavy when I get to the run.  Hopefully, they will add some spark to my step next year.  I will definitely be wearing these shoes in the years to come!