Mount Finlayson Victoria, BC Double Summit Trail Run (video and trail photos)

Mt. Finlayson from the Little Niagara Train Trestle!

Mt. Finlayson is a seemingly small hill in the Goldstream Park about 15 kilometers north of downtown Victoria. At 410 meters (1374 for my imperial friends) it doesn't seem to encapsulate the grandeur of runs in the Coast Range of Northern Vancouver, or even large mountains on Vancouver Island, but what it lacks in size it makes up for in personality. The short trail to the summit runs an average grade of 20% and often requires class 3 scrambling.

There is a more mellow, but still relentless approach on the north slope, that doesn't require scrambling and isn't as exposed but still requires a fair chunk of work to make the summit quickly. This was my first plan of attack. Being one of the first warm Saturdays of the year I knew that Victoria's most popular mountain would be a zoo. By parking off the lesser known trail head, and climbing Finlayson via the backdoor first, I knew I would be able to focus on my first solid summit without navigating around a bunch of people.

My plan worked perfectly and I only passed one or two lonely souls on the back side.

My legs felt fairly strong as I began to coax them into a solid pace for the first flattish kilometer. I knew that there was nearly 400 meters (1000 feet) of non-stop 20% grade ahead of me so I held back and just tried to  conserve energy. Before I knew it I was ascending the mountain, climbing steps, and dancing between rocks. I applied constant pressure to my legs. Not so much that they blew up, but when they began to complain under the constant accumulation of lactic acid, I didn't give in. I kept pushing them up the trail as it wound it's way up the mountain side.

About half way up I took my first walking break (other than a few short rests to set up my camera). The walk was great and gave the lactic acid a chance to be whisked away by my blood. No sooner did my muscles begin to recover then I would start right up into a trot again only to find the acid come swelling back into my muscles quicker than ever. This is what hill running is all about. How well can you ignore the screaming voice of your muscles? Your muscles are doing everything in their power to get you to give in and to stop. It is these steep brutal hill runs that allow your mental toughness an opportunity to be developed and pushed. Without hills I wouldn't be half the runner I am on the trails or the road.

The summit was quickly won in about 24 minutes and I felt great. I knew that I possibly could have shaved another couple of minutes off but I still had an extremely technical descent and ascent via the ledge-choked south slope.

Mount Finlayson out and back route plus mile markers.

I started down the steep technical face and sat back in the saddle and let my quads begin the main task to absorb my forward and downward momentum. I was glad I had been running downhill hard for several months now and I could count on my quads to take the brunt of the force as I clomped down the face. I would crab crawl, slide, and leap down a large ledge and then I could run a short distance of smooth sloping rock before finding the next ledge waiting to throw me off the mountain. I began to pass group after group of hikers; mainly young university students in their Nike Free Run's. In fact I saw more Nike Free Runs on that mountain than I have in all the running stores I have ever frequented combined. I don't know how Nike does it but they somehow find a way to convince the majority of young active people to purchase their shoes.

I really wanted to set up some great shots of the many challenging ledges and rocks that must be carefully dealt with to prevent injury, but the crowds were everywhere so I only captured a few shots of the ledges so my video looks quite a bit tamer than it is in reality. I worked at keeping as much of my feet in contact with the rocks as possible to maximize my coefficient of friction and keep me securely glued to the hill. Halfway down my pace began to slow as my quads became fatigued. I just relaxed and eased back to let my legs have a chance to recover. Before I knew it the technical portion was finished and I was sailing to the main parking lot.

I quickly turned on my heels and retraced my steps up the trail. The ascent was much safer as far as the risk of falling but at that point in the run my legs weren't really excited about running 20% grades again. My muscles' voice was loud enough to drown out my will power so I began to power hike instead of run. Even power hiking I could tell I was maxed out. My heart rate was through the roof and I could occasionally see swirls come and go as anyone with low blood pressure can relate to. I made a game to see how many hikers I could overtake (about 30). This kept me red lined at my max and ensured that I didn't settle for anything less than 100%. I scrambled my way up the ledges as the warm March sun beat down on me, and reflected off the worn rocks, giving me a second dose of radiation. I wasn't complaining though. The sun recharged batteries that had worn down to dangerously low levels after the long sunless winter!

I summited again taking some footage of a quick victory pose and then I bailed back down the north and somewhat abandoned trail I had first climbed. The descent was slow because my quads were knackered. They felt like they had just gone through a meat grinder. How I love the feeling of thoroughly thrashed quads! I took it easy and soaked up a bit more afternoon sun as it penetrated through the firs and drenched me under large patches of gold between fields of cool blues and green.

What a great run! I went home feeling fatigued muscles and the warm glow that follows a difficult workout in a beautiful location!

Gold Stream Park trail maps

Mount Finlayson drenched in afternoon sunlight!

Here is the video from the run! I hope it illustrates even a little bit of what it is like to run on this awesome mountain!

Mount Work Victoria, BC Trail Run (Video and Trail Photo)

Mount Work is a rounded and wooded hill in the Gowlland Tod Park with miles of trails that overlook the Saanich Inlet and Finlayson Arm. It is a steep and short little trail but extremely fun to run.

I started at a steady pace and quickly found myself running up a trail with a trickle of water flowing down it. I was concerned that I would get rained on but upon parking the clouds broke and I was met by rays of warm March sun penetrating the undergrowth. The hill quickly steepened and I had to adjust my stride to short and quick little steps. There were large portions of trail that had accrued puddles from previous rain storms. The rocks were particularly perilous as they were wet, mossy, and extremely slick. I quickly powered my way to the summit taking advantage of any flatter portion of trail to run, and power hiking the steeper portions of rocky trail. The summit was beautiful and the weather perfect for a Saturday run. The return trip was punctuated by tromping through deep puddles and bombing down steep stretches of single track. It was a great little run and I was extremely happy with it, and was reminded once again why I love running so much!

Finlayson Arm and Saanich Inlet from an overlook near the summit of Mount Work in the Gowlland Tod Park!

Below is a nice video of the run with a great little running song!

Spring-like Trail Run on Vancouver Island (trail photos) - Late February

My good friend Tim and I finished up our seventh week of our 2013 training block. While Tim was dealing with one of Utah's colder snowier winters, Vancouver Island has experienced quite a mild winter, which means spring-like conditions are here a little early. 

I must admit I feel bad as Tim posts about his training runs in sub-zero weather and blustery whiteout conditions. Meanwhile I am in short sleeves and shorts gliding around a mountain, surrounded by succulent chartreuse leaves, and single track bordered by emerald carpet. Tim is definitely building up a nice resistance to the many trials facing us this year by running in the challenging conditions, meanwhile I am getting spoiled and I will not be quite as accustomed to the difficulties that lie ahead! 

I am not complaining though. I openly admit that it is fantastic to run through the budding new life of Mount Doug in February. I still remember when I was training in Utah, and I would stand on the driveway in the dark early morning waiting for a snowplow to clear the road so I could run in its wake, as new snowflakes quickly accumulated on the freshly plowed road. Those seem like great times in retrospect but at the time I wasn't always so thrilled. 

Week seven was a great week for me and the outlined schedule pushed me to run hard and pick up the pace. 

As my degree comes to a close and I likely head out for an unknown future in academia and a new home I find myself already missing Victoria and the Island. It was here where I feel I have grown the most as a geologist, a student, and in life in general. I will always have fond memories of my late winter sojourns on the green sun-drenched slopes of Mount Doug. I guess I better really enjoy this spring as it is likely my last one here anyways!

 Succulent new growth on Mount Doug in mid February!

 The green north slopes of Doug in late winter.

 Late winter trail running on Doug.

A lone arbutus on Little Doug with rural Victoria behind it.

Winter Trail Run at Night Victoria, BC (photos)

It was already 9:00 pm and we had just finished celebrating a new BC holiday called family day. We went to a friends house and had a wonderful time around their fire pit roasting weenies and making smores. I hadn't planned on the fire pit outing and so it displaced the time I had set a side to run. On the drive home I debated whether to run or not. Once I arrived at the house I knew I would regret if I didn't get my run in so I put on my gear, grabbed my headlamp, and headed out the door. 

It had rained earlier in the day almost spoiling our campfire but the rain had abated and the clouds dispersed. I chose to run part of the chip trail that circumnavigates the UVic campus but then to summit a small hill nearby called Mount Tolmie. Somewhere in the woods an owl hooted in that deep penetrating hoot that fills the forest, making an eerie seen as I ran through the darkness. Any time I run in Victoria at night my mind always wanders to the many cougar sightings that crop up every year. This night was no different but it didn't really frighten me, more of a heightening of my senses. I exited the forest and ran toward Mount Tolmie. 

The little hill is by no means impressive or challenging in the way that the Rockies or many western mountain ranges are but it does get your blood pumping and it is easy to make many repeats to gain some hill training fitness as well. This night was just going to be one single summit and a return home. The stars began to blaze through the lifting clouds on my final approach to the summit and after coming up over the crest of the final hill I was completely surrounded by the warm glow of street lamps and houses and the scintillant haze of downtown on the horizon. Mount Doug was back lit showing it's distinctive silhouette against the partly cloudy sky. I was extremely pleased I gutted it out and got my run in. Many times it is when I am the most conflicted whether to run or not that I am usually rewarded the most for not giving into that voice in the back of my mind. This run was truly a jewel in my early training year and I was rewarded with an inspiring view few people are able to see because they are busy living their lives and can't motivate themselves to explore and enjoy the world around them.

The return trip went as smoothly as I could have hoped for and I made it to my house where I cleaned up and slept the sleep of the training runner.

My headlamp can be seen bouncing down the chip trail on this long exposure shot (top). On the summit of Mount Tolmie with part of the city lit up behind me (middle). Mount Doug back lit showing its silhouette (bottom).

Downtown Victoria from the summit of Mount Tolmie (top and middle). A grainy shot of the stars peeking from behind clouds taken on my approach to the summit (bottom).

Sunny Winter Trail Run on Mount Doug Victoria, BC

With anticipation I awoke to a bright sunny February morning on Vancouver Island, ready for my Saturday long run. The warm sun and mild temps suggested that it was time to switch out the tights and toque for shorts and a running hat (at least for the day). I coaxed my body into a light jog at my usual training grounds on Mount Douglas in Victoria, BC. Having trained for about 4 weeks I was starting to get into a groove and quickly found a pace that felt great. Wisps of cool morning air brushed across my bare legs as I navigated the damp trails that wrap around the base of Mount Doug. It was one of those mornings where everything was clicking between my training, diet, and sleep - and they were all in sync. I was motoring through the miles effortlessly. The climbs were still more than I could manage without a walking break or two but my lactic threshold was definitely heading south. The downhills felt fluid and easy as my quads extended and contracted to slow my descent. I urged my legs into a fast clip as I cleared the wooded slopes and entered the sun-soaked exposed south slopes. It was amazing to be cruising over the trails in the sun. Overall the run was relaxed, playful, and rejuvenating. By the end I was thoroughly exhausted as a result of my eagerness to run quickly in the beautiful crisp morning air.

Sun-drenched trail on the southeast apron of Mount Doug (top). Climbing one of three major ascents out of the southern wooded approach (middle). The view west from the summit of Mount Doug showing the beautiful greens that are so prevalent this time of year (bottom).

Looking east out towards the Gulf islands of the Georgia Strait, halfway up my first major climb (top). Sun peaking through the undergrowth on Doug's south slope (middle). Circuitous trail through moss and ferns (bottom).


Below is a video capturing the run and was featured on the local newspapers (Times Colonist) entertainment page here.

2013 - Week One Long Distance Training Complete

Week one of training with my friend Tim for long distance has come and gone in a flash! We ran fairly low distances with rest days in between because we are just beginning to ramp up to further and further distances. The photos below show some shots taken on Saturday's run (and show up again in the video, sorry for the redundancy). I only took photos on Saturday because of low light and poor weather for the other runs earlier in the week.

On Monday I awoke to the sound of rain pounding the window and I knew it would be a wet run. I left my house in the dark at 6:00 AM. I ran the chip trail which wraps around campus and I wasn't surprised to be the only one on the trail. It had been raining all night and the rain quickly collected in puddles in all depressions along the trail because the pore space in the soil couldn't soak up any more water. The trail is a loop, therefore I found myself for about a quarter of the run, running face first into great big drops of rain as the wind drove it almost parallel with the ground. I quickly ran the loop and crossed bridges which spanned swollen creeks dotted with the large stalks of skunk cabbage. My shoes slopped through the puddles; soaked through. One nice thing about getting your feet wet immediately is that you no longer need to worry about keeping your feet dry so from then on you can just focus on running because your shoes aren't going to get any wetter.

Wednesday had much better weather conditions and was almost too warm for tights and I really worked up a sweat quickly. I really pushed on day two for some reason, my body just felt like pushing it. I really hammered the Chip trail running it clockwise, opposite from Monday's run. I find when I run the same loop route multiple times in a week it is very nice mentally and physically to switch the direction of the route. It keeps it fresh, and helps keep you running evenly, and wards off ennui which can accompany any runner who runs the same course often. I finished feeling well tired, and a bit sore from my pace, but I felt I put in a great workout.

Saturday was very cold for Victoria and saw temps below freezing. It was odd seeing frost and snow on the ground. Even the puddles had a thin film of ice. I chose Mt. Tolmie as my destination. This allowed me to run some flats but also work on my up and down hill running. The sky was bright and the colors vibrant. I spent a considerable amount of time filming the colors and setting up shots for my short video. As I was returning from the summit I saw that my SD card was full and that I had not recorded much at all. The many minutes of video I so painstakingly tried to capture was lost. So the video below only shows a minute or two of footage of 15 or so that I captured. Oh well; it also cuts off abruptly, but I couldn't be bothered with fixing it. I will just chalk that up to experience and remember to check my SD card before running in the future. The run was great and I enjoyed the run immensely.

Tim and I are also swapping music for each run. We each suggest a song from our own repertoire to the other and then run with it as our first song of each run. It has been a lot of fun and has made each run exciting as we each get to look forward not only to running the same distance together, at roughly the same time, but also to the same songs! It also allows us to discover new music. I highly recommend it to any runners who like to run with music and want to spice up their training playlist. It is nice to be able to share the fairly solitary pursuit of long distance running with someone else and connect on another level. I think we will keep this up as long as we can!

My video is the first one with Tim's video for the week shown last!

And here is Tim's video for week one. Same training routine just 1000 miles to the southeast!

Brooks Cascadia 7 Review

Cascadia 7 statistics:

Weight: 11.93 oz (US Men’s 9)

Heel-Toe Drop: 10.0 mm (improved from Cascadia 6’s 11.3mm drop)

Heel Height: 28.0 mm

Forefoot Height: 18.0 mm

Before reviewing the Cascadia 7 I need to mention that I gave the Cascadia 6 a score of 21/25 in my previous review, and even though I reviewed the 6's after running 90 miles, it may have been premature considering several issues popped up later in the life of the shoe. More realistically the Cascadia 6 score was an 18/25. That said, my Cascadia 6’s ended up lasting for 1,600 miles before I had to retire them, and that includes over 600 of those miles on roads. The good news is that the Cascadia 7 addressed these issues that cropped up later with the 6’s and I am extremely excited about the updated 7. I will address these issues with the 6 and how the 7 has addressed the issues in this review.

OutSole

The Cascadia 7’s outsole lug design has been redesigned from the 6. The biggest change was the elimination of the round lugs in the core of the outsole of the 6 and returning back to a more triangular lug design in the core of the 7. This change was important because the round lugs in the 6 were not angular enough to grip crevices in rocks and seemed unable to cut through deep mud due to their large surface area. The round lugs also wore quicker and as they wore the traction decreased significantly.

Here is how this new outsole performed on the trails and roads and improved the shoe from the Cascadia 6.

Roads - The lugs handle the roads reasonably well for a trail shoe that is primarily designed for gripping rocks and mud. The lack of surface area in contact with the road on a luggy trail shoe does cause some slippage particularly on wet asphalt. The amazing thing about the Cascadia 7 is that the tread design is smooth enough on the road that you can actually run many miles on the road and have no problems. This shoe is no replacement for a nice road runner but it is as close as it gets. For a runner who has to navigate roads to get to the trails or run trails that have sections of road, this is definitely the shoe for you. I rated the outsole 3/5 for performance on the road

Trails - This is where the outsole and lug design of this shoe excels. The amazing thing about the Cascadia 7 is the fact that this outsole can handle muddy, rocky and root strewn trails nearly as well as specialist trail shoes designed primarily for nasty trails, and yet the Cascadia 7 can run roads making them a more diverse shoe without losing much performance compared to a specialty shoe. They grip mud extremely well. In the Pacific Northwest where I train, muddy trails are a constant, so it is key that the shoe doesn’t slip and the mud doesn’t stick to the sole. The Cascadia 7 nails this combination and can handle the soup and then releases the mud between strides. As for wet rocks they did as good a job as you can expect any versatile shoe. There always seems to be some slipping on wet rocks but the more triangular lug on the 7 seems to find better purchase in small imperfections in the rocks better than the Cascadia 6 so there is improvement there, but there is still slipping on wet slimy rocks. They handle dry rocks extremely well and the ballistic rock shield eliminates the shock from sharp roots and rocks and can handle long distances on rocky trails. Total score for outsole on the trails is 4.5/5.

Cushioning/pivot points/caterpillar crash pad

The Brooks Cascadia 7 incorporates the Brooks DNA cushioning system into the mid sole. This non-newtonian substance is supposed to give each runner a new tailored ride. They have kept the pivot points which are meant to prevent an ankle roll when stepping onto the side of your foot on a rock or root. There was little change in the cushioning from the 6 to the 7 because they really have the cushioning figured out.

Roads – Once again Brooks has found a way to cushion their shoe in a way that is virtually invisible. The shock of the road is adsorbed particularly for heel strikers due to the roll of the shoe and also from the collapse of the caterpillar crash pad in the heel area. Mid to forefoot strikers will find the shoe extremely comfortable on the roads even for long distances. As far as trail shoes are concerned this is the Cadillac of trail shoes on the road. I give the cushioning a 5/5on the roads.

Trails - Everything said previously about the cushioning on the roads applies to the trails but even improves more since the added softness from the trails makes the impact even less noticeable whether you are midfoot striking or heel striking from packed dirt to rocks and mud. The Cascadia 7 deforms around obstacles due in part to its pivot posts. The shoe definitely gets the full 5/5 for cushioning because of the pivots, the DNA, and Caterpillar Crash Pad that all work together to give you a custom, stable, and a shock free ride.

Upper

The upper has changed once again. The previous Cascadia 6 had an adjustable piece in the eye row, which I found to relieve pain in the bridge of the foot during toe-off, but over time I felt the elasticity allowed my foot to slide forward on steep downhill trails and my foot would begin to slide into the toe box. I was quite happy to see this feature go even though in my previous review I praised the elastic eye row as a smart innovation. To address this issue brooks has offset the entire lacing system to lock down the foot and take pressure off the bridge of the foot.

Roads/Trails - The new adjustments have definitely changed how the shoe fits. At first I thought the size 10 felt too wide, but as I worked on the laces it locked down across the bridge and finally tightened up in the toe box and seemed to feel closer to the previous size 10’s fit. The offset laces work really well and not only lock down the shoe in the arch area but release the pressure points across the bridge of the foot, improving the shoe from previous lace designs. The shoe goes from completely water logged from stepping in a stream or puddle to damp in about 20 steps so the shoe really expels water once it gets in there and even seems to draw water out of the wet sock and move it to the outside of the shoe. This is key for any long runs that have high probability for getting your feet wet. I had issues with the Cascadia 6 laces staying tied and thought the floating eye row may have allowed the laces to loosen up over time. The Cascadia 7’s seem to stay tied better than the 6’s but I feel there is still some room for improvement in the lace so that it doesn’t come untied or loose. The shoes upper receives a 4.5/5.

Overall I gave this shoe a total 22/25 scoring higher than my previous Cascadia 6 review and if you consider I feel the Cascadia 6 was actually lower, you can say the Cascadia 7 is clearly a major improvement. Most of this improvement comes from the lug design and the offset lace design. Once again I would recommend this shoe for a versatile runner who encounters the full spectrum of running surfaces from trail to track in any given day. There is still some wiggle room for improvement but Brooks has really developed a great shoe that any runner can take and excel in whether training or racing. This shoe is the Swiss army knife of trail shoes!

Here is a video of a run on Mount Work in Victoria, BC wearing the second pair of Cascadia 7's I have owned!

New Years Eve Long Run: Getting Lost on Vancouver Island

On top of Seymour Hill

Going for a run in a new location is always exciting and really increases your love of trail running, and this New Years Eve run was no different. Although I have been living on the Island for over three years now I still haven't even began to explore all the trail systems and parks even a few miles from my house. One area I haven't spent much time is Thetis Lake Regional Park. The park is wildly popular among residents because of its beautiful trail system, scenery, and more likely its appeal to dog walkers. It also hosts trail races like the extremely popular Gunner Shaw 10K and the Stewart Mountain 10 miler. It is amazing that I haven't run this park but one other time, with its amazing trails and rich cross-country race history. In the end, the main reason I haven't spent much time there is I don't like driving to a run if I can reach a similar type of run easily from my doorstep, I don't like paying for parking (May-September), and lastly I am not a huge fan of trails populated with dog walkers. I don't mind running around dogs on most trails but sometimes really popular trails get so choked with our canine friends it can really slow you down or prevent you from ever really reaching that flow state that can be so fickle to achieve.

That being said I decided it was time to give the park a try as my last run of the year. I went early enough in the morning that I figured the majority of dog walkers would still be avoiding the morning chill. I chose a course to run that followed closely to the Stewart Mountain Course with the exception of me running a smaller knoll called Seymour Hill first, and then also running to the summit of Scafe Hill as well as Stewart Mountain. The trail system is honestly straight forward and well marked so as to why I had such a hard time navigating this run is beyond me. Granted I haven't spent much time there before, and the main route has no fewer than 15 forks in the trail, but in the end I think I was just so busy enjoying the run that I wasn't paying much attention to what I was doing, but I am getting ahead of myself.

I started the run at a nice slow chug up the south side of Seymour. My blood began pumping and I quickly warmed up in the rays of the winter sun. I was in awe at how many cars were in the parking lot but the majority of people walk the main trail around the lake, so I had Seymour all to myself. The views of Thetis were absolutely beautiful and I was able to do one of my favorite things on the island which is glide along the tops of the hills over the moss covered rocks with amazing vistas all around me. After taking a photo or two at the top I began my descent and after a mile of beautiful twisting, turning, descending, single track I met up with the main trail that ribbons around the shore of Thetis Lake.

I knew that I needed to stay left near the shore a certain distance and avoid several right hand turns until I reached the correct right that led me north towards Stewart Mountain. The problem was in my attempt to hug the lake I took the trail that heads due south along a peninsula between the upper and lower Thetis Lakes and after a mile on that found myself literally back to where I parked. No Problem I thought I will just head north along the west shore of the lake and eventually meet back up with my main route to the north. In all, this wrong turn cost me several miles, but the trails were so amazing and the weather so perfect I just considered it a privilege to explore a few extra miles of trails.

I then began to probe my way toward the northwest end of the lake to find my main route to Stewart Mountain. I was unsure which trail I needed to take because I strayed from my original route that I had planned on running. So I found myself literally running every off-shoot trail I could find. I would run it until it dead-ended into a road, parking lot, race car track, or gravel pit. I was a bit frustrated to be honest but the trails were amazing and I had them to myself because I was away from the main lake. Eventually I found the correct trail after literally running every wrong trail in it's entirety. I thought it is a good thing I like to run long distances because otherwise I would be spent before I ever made it to the north bound trail that takes me to Stewart Mountain (which should have only taken about 25-30 minutes to reach).

I ran over streams, and puddles, and through trails with water pouring down them. I ran past old rusty cars and by old water tanks. It was a ton of fun to explore and every corner was new which is why I love running new areas so much. I finally reached Stewart Mountain an hour later than I had originally planned. At that point I realized I packed zero fuel and only had water and I could use a calorie or two going into the climb but pushed myself and thought it was good fat burning training. At one point I saw an overgrown trail that appeared to be a shortcut and would shorten my climb by quite a bit and so I took it. Within a minute I found myself chin deep in ferns and soggy grass. I stepped in a puddle that went up to my knee and finally broke through to the main trail after quite a battle with the brush, and while I was in the bush I donated my maps to the undergrowth. Finally I made the summit. It wasn't by any means a spectacular summit but it felt nice to lay down and I enjoyed the solitude and peace that comes from going further than anyone else is willing to go. I snapped a few photos, and took some footage, got a large swig out of the water bladder and headed back.

The way down was uneventful and now that I had a feel for the area I ran straight back to my car even without my maps that apparently didn't help anyways. What a great run and way to end 2011. I finished up the week with about 40 miles and felt really happy with each of my runs.

At the bottom of this post is the video I made of the run with another great song by Seven Mary Three. Feel free to laugh as I get lost, take shortcuts that don't pan out, and end up losing my maps (I know my wife sure had a good laugh at my expense). The video is in high definition so toggle to 1080 P before viewing to get a better picture!

Seymour Hill Ascent

Seymour hill

Thetis Lake

Running the Mossy Rocks

On the Summit of Stewart Mountain

Boxing Day 2 hour run.

This semester was definitely an endurance event. Everyday felt like I was just trying to run to the next tree, or next stone, just like the late miles of a gnarly distance run. Instead of running to objects along the trail I was trying to just finish the next paper, the next assignment, or make it to the next meeting with my adviser. I was extremely relieved when it was all said and done and I could enjoy some down time with my family. I was also stoked to hit the trails again. So on Boxing Day I went out for a slow two hour run. I ran beach, I ran roads, I ran creeks, and I ran forest. It felt amazing! It was nice to actually be working towards my fitness and running goals again instead of buried in the books. The run was slow and painful but the light drizzle and beautiful Vancouver Island winter day recharged the batteries and I felt whole again.

Below are three shots from the run that represent the amazing variability and beauty I get to emerge myself in every time I run out the door.

Douglas Creek

Mt. Doug single track!


Arbutus Cove Beach

I haven't included much music in my posts of late so I am going to include a song that helped me through another brutal semester. This is a great song by Seven Mary Three an amazing and underrated band. They formed in 1993 in Virginia as teenagers but really broke out in 1995 with a hugely popular debut album "American Standard" and are a quintessential American band; two guitars, bass, and drums.

This song "Over Your Shoulder" comes from their 3rd and likely least popular album "Orange Ave." released in 1998. The band was having issues during it's recording, which affected its final sound, but it did have a nice song or two and this is one of them. The reason this song helped me this semester is that as I was pulling my first or even second all-nighter in a row, and I felt like just laying in bed and not ever moving again, I would throw on this song and soon I would rally as I realized that I just needed to hunker down and before I knew it the assignment or deadline would be "over my shoulder", and ultimately the semester was quickly behind me. It goes without saying that this song also applies to long distance running, we all come to those low spots in each run, each season, each year where the run or running isn't going exactly how you planned and everything seems to be going pear-shaped, but sooner or later it is over your shoulder. A nice song to pick you up when feeling overwhelmed. Enjoy!

World in My Eyes: Trail Running Victoria BC at Sunset

This is a video I made at the end of summer of an 18 or 19 miler I ran at sunset. I like how you can see it getting later and later as the run progresses.

Fall trail running in Victoria, Vancouver Island

Here is a short video with some clips from a trail run a few days ago in October. It was a great run and the colors were brilliant. It might cause some motion sickness, I wish I had a camera stabilizer. It at least gives you an idea what a Fall run on the Island is like.

Week 3 Ultra Training Vlog - East Sooke Park Coastal Trail Review

Few aspects of trail running are more appealing then swiftly ascending the slopes of a major peak. With each searing breath and lactic acid-laden step you propel yourself heavenward. Peaks represent a very real goal that can be met with awe-inspiring views and a lofty sense of accomplishment. Running trails that lack major prominence may not seem as worthy of a pursuit, but these trails should not be underestimated and can be just as challenging, beautiful, and worthy trails to seek out and run. Perhaps few trails exhibit a merit worthy of comparison with some of the western cordilleran mighty summits then the coastal trails of the Pacific Northwest.

The East Sooke Park Coastal trail is a true jewel tucked away along the southwest corner ofVancouver Island. Upon exiting your car the trail seems quite tame. A wide gravel path leads between evenly spaced trees in a large grassy meadow. The trail seems to be teaming with hikers and you instantly worry you are going to be crowded. The trail flows into a nice sandy beach and becomes the final destination for many of the people you see parked at the trailhead.The coastal trail then turns abruptly west along the shady southern coast. Giant western red cedars, Douglas firs, and arbutus cast their cool shadows over the rocky path. Ten minutes into the run you approach a petroglyphic panel of unknown age. It appears to be a depiction of a salmon or other sea critter. Once again you lose more weekend warriors on the trail, whose main goal was the panel.

After the petroglyphs the trail begins to become much more challenging. It begins to rise and fall over angular jagged rock formations with intermittent sections of yellow grass-strewn headlands. Running along one of the many headlands in the fresh ocean breeze is beyond words.On the horizon the jagged outline of the Olympics rises out of the azure waters of the Pacific Ocean. Foamy waves break on the rocky shore below as the gusty breeze blows the salty scent of the sea over the grassy headland. It feels like you are running through a painting as the fall of your feet brush a seascape across a remarkable canvas of stone and grass. Beechy head is perhaps the most prominent of all the view points along the trail and a concrete monolith marks the summit of the whaleback.

The real work of the trail starts after Beechy Head. Few hikers venture beyond this section of trail and it becomes more wild and secluded. The trail takes on a different persona; one of twisted rock and root with abrupt elevation changes. The next major point you run towards is cabin point. This is an old trapper-style cabin like the thousands that once dotted the BC coast during the early part of the last century. The cabin is available for use and is perched on a lonely wind-swept point.

After the cabin, the trail darts north into a large canyon and turns back on itself towards the south, skirting a large rocky hill. The remaining portion of trail continues to ascend and descend rocky coastal slopes. You catch glimpses of large cliffs and watch the full weight of each wave crash at the base, creating a very dramatic effect.

The trail then comes to a lovely little cove and beach, near the Pike Road access. Many people shuttle cars so that they can hike the trail once and then drive back to the original trailhead.Most hikers take 5-6 hours to do the full trail. As for me I had to turn around and retrace my steps all the way back. I didn’t have time to run the full length of the trail but came close. My family was waiting back at the beginning beach and I was hoping to make it back to them in three hours.

The East Sooke Park coastal trail is a worthy and difficult trail. Every step must be adjusted for as each foot plant is on uneven rocky or rooty terrain. It becomes a struggle to climb and drop over each large headland only to have to repeat it over and over. Soon the quads ache and the calves beg for a stretch of flat easy running so they can recover. The views almost can’t be beat.This trail is highly recommended but if you are planning on doing the full out and back it could easily take 5 hours so be prepared for a long day on strenuous terrain.

Week 3 was not as great as I had hoped. I am trying to get a scientific publication in the works which is a time consuming project. I also had family visit which cost me a day of running and school work. I compensated by doubling Wednesdays mileage but many of those miles were on a road which beats me up a little worse then on the trails. Over all I was happy with the 32 miles I achieved but it definitely could have been stronger.

Ultra Training Week 2 August 1 - August 7 with a long run on Mount Work

This is a little late considering week three is a day from being over but here is my Vlog on training for an ultra for my second week (it is a little quiet in places and once again the sound is off in a few spots but that is what I have to work with as far as my camera mic goes and also my editing software).

Monday - 4 mile hike with my daughter in my pack

Tuesday - fast 6 miler hilly

Wednesday - fast 5 miler flat

Thursday - 6 miles hilly

Friday - rest day

Saturday - hilly 14 miler

Sunday - easy 5 miles

Total - 36 miles running 4 miles hiking

Week 1 training for an Ultramarathon

I finished the first week of my new training block for an ultramarathon. This first week was like the first week of any new block of training runs; some runs were great others were pitiful.

Monday found me running to the 47.5 meter (156 foot) tall Little Niagara Falls. A beautiful narrow cascade of water just off from the main road. Though it isn't as big or beautiful as it's more famous name sake, it still has a beauty and grandeur all its own. I then ran to and over the E&N train trestle that spans the Little Niagara creek gorge. Running on the 161 meter (529') high bridge with no rails and large gaps between the ties was really creepy. You would get vertigo and a bit dizzy. You can tell on the clip on this vlog that I am running very slowly and gingerly and even walking. I am not gonna lie it was unnerving. I would hate to get stuck half way on the bridge when the train came (think Stand by me). You would be in trouble. I then continued to some old mines on the Gold Mine trail and felt like I was running with ghosts. It was a great start to the week.

Tuesday saw me running an easy 7 miles on Mount Doug. You can read about it or see images on my last vlog post.

Wednesday was a flat five miler and was hot and not the best. I was a bit sleep and calorie deprived and very thirsty.

Thursday was a slow and painful 7 miles on Mount Doug with very leaden legs. I made it back in one piece but could feel the mileage from the previous runs piling up and definitely needed a rest.

Friday was a much needed rest day.

Saturday was my long run. I figured I would run two laps of my usual Mount Doug route but I ran so late that it got really dark on me. Just after passing the 8 mile mark I really rolled my ankle. One of those rolls that take you completely off guard. It hurt like crazy and for one split second I thought that was it, I was now going to be out for 6 weeks. Luckily my ankle recovered after some light running and I decided to quit while I was ahead.

All told I was aiming for 37 miles this week and ended with 33. I experienced the exhilaration of running under a waterfall, gingerly stepping on a 160 year old bridge suspended in space. I experienced some strong running with an easy and light pace, but I also experienced low lows. I had some slow labored heavy-footed runs where every step seemed a bit forced and clumsy. I ran in hot weather (relatively hot but not compared to many places currently east of here). I felt the jolt and disappointment of a really painful rolled ankle that brought my long run to a screeching halt. In short, I felt like someone training for a ultramarathon this week. What a great feeling!

0-100 miles: Training for a Trail Ultra Day 1

I am constantly kicking around ideas to stay motivated and run consistently. Recently my friend Tim was up from Utah visiting me on Vancouver Island. We were discussing motivation techniques to aid in consistency, and I thought an idea to help me get back on track with my running goals would be to create a video blog (vlog) of what it takes for a slightly below average trail runner, that is currently out of shape and running inconsistently, to train up for a longer distance 50 or 100 mile Ultra.

I will record a few thoughts during one or several runs each week about what I am going through as I try to whittle my pathetic body into a beginning ultra-runner. The blog and idea are more for me than anybody else but I thought I would share so perhaps someone in a similar boat might see my experiment with long distance and hopefully learn from my mistakes.

The end result should allow me to run more consistently for the next 6 months to a year and hopefully will lead to a Ultra event of some sort.

Today's run was a 6-7ish mile run up and down and around Mount Douglas in Victoria. This is my usual venue for training. Tomorrow I will do a flat 5 miles.

Below is my first Vlog. I have to mention my voice can be quite monotone and boring. I often have to teach labs for my schooling and after each course the students evaluate you and you can read what they said about you later. I have to say I have been lucky to get great reviews but one student gave me a critique that follows "you are extremely passionate about geology, BUT... your monotone voice which lacks any sort of inflection makes it sound like you are quite bored, and as a result makes me think you are not as excited about it as you should be." I laughed and had to agree. I definitely have a weird monotone voice, so if this vlog puts you to sleep I apologize. Additionally I say um, uh, and so WAY too much. I am not a great orator but the idea is just to show others my life as I train for ultra distances through my eyes. It is a little uncomfortable putting myself out there like this but I will roll the dice and see what comes of it.

Ben Lomond Utah Trail Running Video 2

I finally had a chance to gather up all my media and piece together my video from an attempt to run to the summit of Ben Lomond with my best friend Tim on July 2nd. You can read about the run and watch Tim's video here. My video isn't edited as well as I would have liked (issues with matching music and transitions etc) but I think it does a good job of showing what a great run it was even though we weren't quite able to summit!

Epic run up Ben Lomond July 2nd!

I went down to Utah at the end of June with the intention of running from Smith and Morehouse to Bald Mountain in the Uintas with my best friend Tim. The problem was that even though we waited to do the event until the first week of July, the weather had been so cold and wet this past spring that the Uinta Mountains were completely snowed over.

We had to think fast and come up with an alternate idea. I decided to take a test run to 9,500' in the Wasatch Mountains and see how the conditions were. I ran to Francis Peak and found that it was no problem if I stayed on south and west slopes of the range (more to come on that run). The north slopes were still quite snowy but it seemed reasonable that we could handle any run in the Northern Wasatch.

So while in North Ogden I stopped off at Tim's house and decided to talk to him about our options. We set our sites on 9,712' tall Ben Lomond. The idea was to hit the North Ogden Divide and run the south ridge all the way to the summit. Here is where we ran into our next problem. Tim called me that night and informed me that the North Ogden Divide was closed due to rock slides. We couldn't really get anywhere near the trail head. We devised a new plan to attack it via the east and north slopes of the North Fork Park (I knew that we would be dealing with some serious snow).

We met at about 5:30 am and drove to the trail head. The sun was already beating down on us as we started the run. We didn't quite know where the actual trail started and ran around the campgrounds a bit to find the actual trail near some corrals, which allowed us to stretch the legs and get the cobwebs out. I was still a bit fatigued from hammering a 13 mile 3,000' run just two days earlier and I could tell the elevation and heat would slow me down but in the end I could care less the mountain air was fresh and crisp, the sky a sapphire blue, and we were doing what I love most about running - propelling ourselves skyward!

The first few miles were beautiful and the trail was in great condition. We were able to quickly move up the mountain in good time. We purposely held back and took our time because we knew that the upper reaches of the mountain weren't going to be a picnic. After several miles of smooth sailing we began to ascend into ever higher trails and then ran into our first snow bank. The snow was soft and made a steep bevel that covered the trail. The edges of our shoes bit into the snow and we navigated the bank with little difficulty. The next bank was a bit longer and more solid than the previous one. Tim, being a road marathoner, was wearing his Mizuno Wave Runner's which have about 600 miles on them. We joked that he was doing an off-road event in racing slicks. This was Tim's first real trail running attempt and as we ran the snow I could see that his shoes were not going to handle too much snow but I thought "it is July, how much snow could there be up there?"

As we made continual progress up the slope we found the snow becoming more and more common. Finally it began to no longer be just a hindrance but a hazard as we side-sloped large ice fields with seemingly endless drop-offs. The once amazing and runnable trail was masked by large snow fields. We would continually lose the trail and have to find it after zig-zagging the snowy slopes. With all the challenges the snow were posing we began to work out a system where I would kick steps into the icy pitches and Tim would follow in my footsteps with his racing slicks. We found a smooth rhythm and began to make some good progress again. After several slow miles of kicking steps and finding the trail we reached a large gully that was choked with snow and ice. We could see that it lead toward the saddle that marked the beginning of the final approach to the summit. All we could see though was white. There was little hope of being able to ascend the last 600 feet without a better form of traction. With disappointment I told Tim that with a pair of Kahtoola Microspikes we would be able to launch ourselves right up the slopes.

We decided to run around a large hip that protruded from the slopes of Ben Lomond. As we rounded the corner we were met with the awe-inspiring 9,764' crags of Willard Peak. All I could to do was drool as I imagined myself standing on its summit in a perfect "snow free" world. Alas it was not to be. It would have been unwise to continue with racing-slicks and besides our unprotected eyes were now looking at the blinding light coming off the snow fields for an hour or two and snow blindness is something neither of us wanted. We decided to call off our summit bid and we anxiously looked back over the miles of mushy snow that stood between us and fast downhill running.

We picked our way back but continually were having issues following our footsteps back and after some confusion we realized there was a subsequent pair of insane runners like ourselves that had attempted the same run. We eventually ran into them as they descended as well having suffered our same fate of getting snowed out. We joked and shared running stories and enjoyed the unspoken bond that links all crazy runners. We all parted ways and began to pick up the pace as the snow thinned out more and more with each step.

Finally we reached the sloping trails leading back to the trail head. After several hours of slipping and sliding and kicking steps in the snow we were able to finally run! We pointed ourselves down hill and really turned up the heat! We floated down the gentle curves of the wooded apron that surrounds Ben Lomond. Leaping streams and flying across slopes covered in lush green grass and wildflowers, we finally felt more like runners and less like mountaineers.

The heat of the day and humidity rising from the dense vegetation gave one a sense of running in a sauna. Before we knew it we were down from the mountain and just meters from the trail head. Our water had run out just as we reached the car. We had given it our best shot and though we were unable to summit something told me as we stood side by side gazing at the blinding jewel that marked the summit we would be back. Tim may be able to run it quite soon but I live 900 miles to the northwest and will have to wait for another year. Perhaps next year I will be able to give it another go and we may even be able to nail Willard while we are at it.

Perhaps the highlight of the trip was running with Tim. Our running journey's have followed completely different paths. I have been running for almost 5 years now and have found myself drawn to the trails of British Columbian, where Tim has been running for only a year and a half and has spent most of his time on the roads training for half and full marathons. That being said two best friends of nearly 20 years who have polar opposite running styles and backgrounds were able to reconnect and share our first of many running experiences together and enjoy the camaraderie and joy that comes from running. Something tells me this is just the first page of a whole new chapter of our friendship.

Tim is currently spending the week with me on the island and we are already creating new and amazing running experiences here. I will blog about these amazing runs in the weeks to come.

Here is a video made by Tim of our amazing run. I have not been able to gather all my multimedia from the trip yet but will post it soon. I love the video Tim made and I feel it does a beautiful job of catching the amazing time we had during our first run together ever. Enjoy!

Run up Ben Lomond July 2nd, 2011

I went down to Utah at the end of June with the intention of running from Smith and Morehouse to Bald Mountain in the Uintas with my best friend Tim. The problem is that even though I was waiting to do the event until the first week of July, the weather had been so cold and wet this spring that the Uinta Mountains were completely snowed over.

We had to think fast and come up with an alternate idea. I decided to take a test run to 9,500' in the Wasatch Mountains and see how the conditions were. I ran to Francis Peak and found that it was no problem if I stayed on south and west slopes of the range. The north slopes were still quite snowy. I had a great run and will block about it later.

My first running of the Mount Doug Marathon Victoria BC

I awoke on Saturday mentally prepared to run my first mountainous marathon of the season. I decided that I would run the Mount Doug Marathon. It isn’t an official marathon or race and the only entrant was me, so I knew I had great odds of getting first place, I just had to finish.

My training plan only called for a 24 miler but I was inspired by my friend Tim who was 800 miles to the southeast running in his first official marathon the Ogden Utah marathon, one of Runners World’s top 10 road marathons. I wanted to support him in his first marathon and celebrate his accomplishment of training consistently through the heat and cold of Utah’s extreme weather. Being in Canada and far away like I am it just wasn’t possible to be there in person. I decided I would run a marathon of my own in his honor and somehow I would be there with him in spirit.

I ate some breakfast of two fried eggs and some toast and jam. I have not had to really focus on fueling or hydration during long runs yet so I used this as an opportunity to see how well I could do. I packed a variety of snacks such as salted potatoes, peanut butter and honey, banana, and chips. I also packed 32 ounces of electrolyte drink and brought a gallon of water to fill my 16 ounce handheld.

The course I created is 4 loops and each loop is 10.5 km long and includes 3 summits and about 1500 feet of elevation gain and loss for a total of 4 loops, 12 summits, and 6000 feet gained and lost. After each loop I would pass by my car and be able to refuel and fill up my bottles.

I arrived at the designated parking spot to a chilly 55 degree and overcast day. It would be perfect conditions and allow me to properly cool off. I grabbed my bottles and started out nice and easy. My plan was to do each loop in 1 hour and 15 minutes for a total of 5 hours for the marathon.

Loop one was actually a lot more difficult than I anticipated. I didn’t get a ton of training in over the last few weeks and have been quite stressed and it was reflected in my heavy-footed trot towards the first summit. My goal was to quickly power hike all the 12 uphill’s and bomb the downs to make up time. The first 3 hills were quite easy and felt like small blips in my path but I knew they would get harder as the day progressed. Loop one was quite easy and I had to force myself to drink just so I could stay on point with my hydration. I flew through the last mile of single track quite quickly and reached my car at 1:07. Too fast I thought but no bother.

At the car I grabbed some corn chips, and ate about one red potato worth of salted potatoes. They tasted good and I washed it down with about 4 ounces of electrolyte drink. I refilled my hand held and got out of my car in about 3 minutes.

Loop two was by far the strongest of the four. I hit my stride and ran the flats with ease. I floated over the trails with my feet barely making contact with the ground. I grinded up each of the hills and tried to engage the glutes to take some stress off the quads and calves. I felt great! I had to really pull back on the reins because my body wanted to run the loop in less than an hour but I knew the run wasn’t even half over. So I forced myself into a painfully slow trot. During the last mile I had to hit the bushes. One challenge that is unique to me from other runner’s is the fact that I don’t have a large intestine and my food has a very short residence time in my digestive track. Running seems to speed the process along and one hour after eating seemed to do the trick for needing to hit the bushes. I quickly took care of business and hurried back to my car. This time I took 1:10:00 on the loop.

I ate half my PB&H and also downed about 8 ounces of electrolyte drink. I ate more potatoes but decided to opt out of the corn chips which seemed to make a reappearance several times during the previous lap (not that I puked or anything but you could tell they were being burped up). I spent 3 minutes at the car again.

I have run many runs this year that covered the two loops for a total of a half marathon on Mount Doug. This was the first time that I ever went beyond the 6 summits and 13 miles. So as I started loop three I was entering new hallowed ground. I love the feeling of pushing into territory that I have never done before.

Summit 7 quickly reminded me that I had just climbed and descended 3,000 feet over the last two hours and had 6 more to go. I began to slow a bit and my lactic acid threshold began to deteriorate. The long gentle uphill stretch between summits 7 and 8 proved difficult and I took a small walking break for about 1 minute. This really helped and I was able to finish summits 8 and 9 with some discomfort but nothing too bad. Once again I had to head to the bushes at the exact same point as the previous loop. I guess I know that on long runs I have about 1 hour between eating until I have to find a stump. Good thing I run trails and not roads! I reached my car at a much slower time of 1:15:00 for the loop and the slower up hills and extra walking breaks all took their toll and I got a much slower loop.

At the aid station I dumped debris from my shoes, ate the rest of my sandwich, my potatoes, and my banana. I drank the rest of my electrolyte drink and took a deep breath. I had 10.5 km to go and 1500 feet of vert still to go and I was feeling it.

Summit 10 was brutal. My legs felt like jelly and there just wasn’t any strength left in them to draw from. The descent began to show me weaknesses in my downhill conditioning and for the first time this year I felt my quads begin to really get chewed up on the descent. The long slow grind up to summit 11 was absolutely brutal. I began to think about my friend Tim and wondered how his race went. I kept on trying to draw some strength from him and think about how he was covering the same distance at a much quicker rate in much higher temps. Somehow I knew he had run well and this seemed to give me some extra motivation. Yet I still had to walk most of this shallow stretch. My legs were just knackered! The last 5 miles were brutal and the last two summits were quite taxing. After the 12^th summit I just had one long stretch of down hill to go. This is where the problem lied. Six-thousand feet of descent had taken its toll on my quads and they felt like they had gone through a meat grinder. I couldn’t believe how sore they were on the final descent. Suddenly my knees began to hurt and I realized my fatigued quads were not supporting my knees any longer and they were starting to track poorly and get inflamed. Rather than risk further injury I slowed down to a crawl and just coasted the last couple of miles. It wasn’t the strong finish I had in mind but I finished a really hilly and technical marathon at 5 hours 1 minute and 30 seconds. I would have loved to get a sub-5 but that was all I could do without getting injured.

What a great marathon! I can’t wait to improve and continue to work on my distances. I only lost 6 ounces during the run which was a testament to my attention to detail with my fueling and hydration. I only got sick once at the final summit and only for a few minutes. Overall I was quite happy with my first 5 hour run of the season.

Today’s song comes from the land of my roots Sweden and is from a Swedish duo called Familjen. The song is called “Det snurrar i min skalle”. I love the song though it is in Swedish. I also thought it fitting since the footage of the video comes from a Swedish faith healing evangelist from the 60’s, and since it was supposed to be the end of the world during my marathon I thought some sweet footage of this evangelist put to this awesome song was a nice fit. Enjoy!