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!

Winter running (photo from this evenings run)

Winter has now settled over the Island and the days are getting very short which means running in the dark. I thought I would take my camera with me and snap a shot or two. This is my favorite photo from tonight's run.

This semester has been really tough, but running has helped me keep my sanity. I can't wait to have this semester behind me. Grad school is an endurance sport and I feel like I am using similar tactics to long distance running to keep going. Very similar to picking a tree or rock to run to, and repeating the process when you are really knackered; I am having to pick many small goals to work towards during my studies each day. If I look at the big picture it is a bit overwhelming, so by just focusing on finishing this paper or writing a paragraph is what is allowing me to keep on plowing through. Running is definitely applicable in many areas of my life!

Mount Doug Victoria, BC Trail Maps, (Hillshade, Contour, Satelite)

I have noticed that finding good trail maps of places like Mount Doug can be a challenge. The usual maps you find on line don't show enough detail and often are missing many trails. Before I started graduate school I worked in geographic information systems a.k.a. computer aided mapping. I found that the U.S. had great free resources to produce your own georeferenced maps using GPS or digital elevation models etc all free and readily available. Since moving to Canada I have found it difficult if not impossible to find freely available geographic information. So I decided to make a few maps combining data (all be it not the best data) from multiple sources in an attempt to provide a more useful map than currently exists. I had to use terrible quality rasters and photoshop them but in the end I feel these three maps are a nice approximation, and I hope others interested in viewing the trails on Mount Doug will find these maps useful. Keep in mind that they are approximate and by no means exact. They should give you a good idea as to which trail you are on and your options for various courses.

My next step is to put distance in Km's and miles on each trail section as well as a technicality ranking. That way anyone wanting to see the distances they ran or plan future routes can do so with ease.

The following three maps show a variety of formats ranging from hillshade and satelite, to street view, depending on your preference for viewing maps (I need to do a simplified grayscale one still). If you would like the maps in a larger format etc. feel free to e-mail or comment and I can send you a copy in the format you want. Feel free to use or re-post these maps if you would like and try to credit me if you are using them for public purposes.

Contour intervals are 20 meters or 65 feet.

Here is a short trail running video I made so my friend and I can train together even though he lives 1000 miles away. It shows a typical trail run on Mt. Doug.

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.

Reset

My wipers swished away the autumn rain droplets from the windshield. I had butterflies in my stomach. I was going for a trail run in a soaking rain at the height of fall on beautiful Vancouver Island. It had been a while. Sure I had the best intentions of running consistently throughout this semester, but like so many before it, I found myself lost in a whirlwind of field schools, thesis writing, and course work. The semester flooded over me so swiftly my only defence was to spend longer days in the books; early mornings and late nights. I was able to squeeze in the occasional 5:00 a.m. run but my running was suffering even though I tried so hard not to let things get out of hand.

I stepped out of my car and the clouds opened up and unleashed their fury on me. I watched as large drops of rain accelerated earthward towards me from their lofty origins in the heavens.

“There they are! The butterflies again”!

My body responded by sending a slug of adrenaline coursing through my veins. I had finally resurfaced again from my studies and now it was time, time to send my body hurling down another muddy trail.

The mountain wore an apron of mist and hissed with the sounds of a million drops crashing into needles, leaves and earth. The effects of the adrenaline were now waning and I settled into comfortable albeit slow rhythm. The muted color pallet of the gray weather was accented with splashes of yellow ochre and burnt sienna from the deciduous trees. I knew my fitness was lacking but it didn’t matter, I was completely alone, running through cloud, forest, and rain.

“There you are”! I thought to myself. “I thought I had lost you for a sec back there in all that school work”.

I climbed the muddy trails and rocky slopes higher into the clouds. The rain had soaked me through now. My heart remembered what was necessary to propel its owner skyward and my pulse quickened and I could feel the response in my temples. The lungs were searing as they tried to capture as much oxygen from each breath and exchange it for the accumulating CO2. I ignored the warning signs my body kept relaying and I began to push. The push started subconsciously but was building momentum and finally it became apparent what I was on about. I wanted to shed this sedentary chrysalis formed from hours at a desk and weeks under pressure, and I wanted to emerge a runner. Free!

I just kept on pushing. My legs were spinning and spinning. They didn’t seem to mind as much as the circulatory and pulmonary systems, in fact, I have a feeling they needed this as much as my restless mind.

I topped out and started down the other side of the mountain and didn’t even pause for a second. This run was not about meeting some training goal; it was not even about trying to salvage some form of fitness. This run was linked to something much more instinctive almost to the very basic fight or flight response found in each of us. Though I was flying I was not running from anything, quite the contrary, I was fighting…I was fighting for myself; I was fighting for balance; I was fighting for my sanity. I was tired of my life being so lopsided and I was ready to get back to a more balanced and healthy lifestyle. I hated the idea that to succeed in one area of your life other equally important facets of ones life must be neglected and those aspects of ones self quickly atrophy faster than idle muscles. I also understood at that moment that this aspect of excelling in one aspect of your life to the neglect of others can’t be avoided all the time, and it would only be for a short time. I looked down at my legs and was surprised to see their rapid cadence. I was on fire.

The next thing I knew I was back to my car. A flash…A blink and the run was over. I sat on the wood slat fence a little queasy and very light-headed. I was truly happy. It felt as though a “reset” switch was flipped and I was back to normal. It is interesting how something so seemingly simple as running through the forest on a rainy fall day can completely re-center your thoughts and attitude. What seemed to be drowning me just one hour earlier was now something I could face again with new vigour. My scrambled and turbulent mind was now refocused and clear. In one hour, running unloaded what took 6 weeks of heavy studies, travel. and stress to build up. Once again I was free of my burdens. How do people who don’t run cope with life?

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!