Black Tusk, The Chief, The Lions - Prologue

Sorry for the delay... It's been a busy week and I've been hurtin...

I've broken the report up so that each post remains brief-ish... Each post will profile one of the climbs as well as show some video and pictures. I hope you enjoy this mini-series. It was an awesome experience and a real test that I won't soon forget. I'll set the stage with today's post and deliver the goods next week. Cheers!

I am still coming down from the highs of Sunday...

It's true that my body is still in rough shape five days later - one leg sports nasty blisters that until today prevented me from wearing my prosthesis, the other a quadricep that has yet to let go of its grudge. It's ok, they'll come around and it was so very worth it.

The last time I was remotely this sore and damaged I had just finished my first marathon in Honolulu. On that occasion I cried when I crossed the line - tears of accomplishment - which are by far the best kind. I'm not a big crier, and I don't spend an inordinate amount of time reflecting on the loss of my leg, but finishing a marathon was a pretty symbolic moment for me, one I couldn't get through without a tear or two.

That feeling - when you know you have challenged yourself, truly risked failure, and have been forced to fight through difficult mental and physical obstacles to set a new mark for yourself - is why I wanted to do this.

Once I came up with the idea there were other motivators though... ego, for one.

To be the first.

Lord knows there are many who could do it faster, but maybe I could be the first! I realize some may find this a little unsavoury, but ultimately I'm human.... ok?

I needed a partner. Attributes I was looking for:

- more fit than me

- experience with all three peaks

- good planner

- not irritating

Keith Sharman fit the bill admirably and fortunately seemed as motivated by the challenge as I was. After several beers one night we set the date and "committed".

Throughout our planning I was never 100% sure I could complete the challenge. That was one of the most compelling parts. Considering the speed required, the technical aspects of the terrain with my leg, the distance, the elevation gain/loss... I truly wasn't sure I could do this and it made the plan VERY exciting. It is so rewarding to reach for the limits and find out they aren't as close as you might think... or maybe I'd find it and be humbled. Either way I would learn something about myself.

October is late in the year for an itinerary like this one. We were only blessed with 11.5 hours of daylight and Keith had predicted (quite accurately) that we would need to move fast AND start / finish in the dark.

We convened at my house at 5am on Sunday, loaded the van and headed north. The Rubble Creek parking lot and the trailhead for Black Tusk were a little over an hour away.

In the van:

- Meyrick

- Keith

- Cooler/Ice

- Sandwiches - 8

- Fruit

- Granola bars

- Lots more food - we didn't eat nearly all of it.

- Water (Tons)

- CarboPro 1200 (4 bottles)

- Gu gels (24)

- Coke (two half cans)

- Pedialyte (in case of severe dehydration)

- GPS

- Headlamps

- Hiking Poles

- Clothes - enough to change for each mountain (we didn't)

- Shoes - extras (neither of us changed)

- Socks - we both changed each time...

- Duct Tape, Vaseline and other necessities to keep my leg in one piece

- and a partridge in a pear tree...

Black Tusk, The Chief, The Lions ALL the video, ALL the pictures next week.

To be continued...

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Rogue Khahtsahlano

I forgot to update everybody about the Rogue Khahtsahlano that Sacha and her friend Mel ran on Sunday....  sheeesh, big backlog around the news desk here....

The Rogue Khahtsahlano came to be because the real Khahtsahlano is kaput - a shame because it had some history and a loyal following.  Local running czar, and owner of North Shore Athletics, Keith Nicoll,  has informed that it became a little unmanageable due to the course and City policies.  It doesn't surprise me at all given the sometimes persnickety attitude of the authorities here in West Van....

Undaunted (and unpoliced), Sacha and Mel struck out on the challenging route a little after eleven on Sunday morning.  I started them in the parking lot of the Gleneagles Community Centre (with a cap gun held high above my head).

Settling into a steady pace, the ladies marked each other's strides as they wound through the damp streets of West Van.  Spectators later commented that the brutally challenging course resulted in several tourettes-like rants from each competitor in the field.  Given that Sacha did not swear during childbirth, I surmise that the Khahtsahlano garnered a fair amount of respect from the ladies.

As I drove the course in advance of the racers I noted that there is at least one steep hill for every "h" in the word Khahtsahlano - by my count that is about 17 "h's".  

The "Aid Stations" were a welcome sight - staffed as they were by 5 children and two adults. (The Rogue Khahts runs with a strict 3.5 volunteers per runner ratio.)

The 17km odyssey eventually ended at Park Royal in a very respectable time of a little over 2 hours....  Despite the lack of police, both ladies finished safely and were pleased to add the Khahts to their race resumes.  

It seems that my clients would like this to be the first in a series of races....  I'll take that as a ringing endorsement of my Race Directorship.

By the way, I have encouraged Sacha to write guest Race Reports for this site before but she has yet to supply me with one...  bug her if you see her.

In any case, here are a few more photos:

 

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Haney 2 Harrison - Race Report

Everyone get out your 2009 Calendar....  (yes, you too.... "Mr. Idon'tliketorace").  Mark the second Saturday in November with the words - "Haney 2 Harrison".  Put together a team - friends, co-workers, couples, families... whatever.  Trust me, you will have a blast...

This event has so many things going for it....

1.  Teams - Simply put, it is more fun to compete as part of a team.  There were super serious teams and teams that ran with wigs and prosthetic asses attached to their shorts.

Click photos to enlarge.

2.  Epicality - I made that word up.  I bet while this race was being dreamt up someone said "Why don't we make it shorter, it will appeal to more people." or "It would be easier to put teams of 4 together so let's shorten it."  BAH!  100k - 7:31 (our time)....  That is the kind of challenge that bonds a team and makes everyone want to go out and party afterward.....  make it 50k and everyone goes home to weed the garden.  

3.  Saturday - To accommodate the partying mentioned above the race takes place on a Saturday....  Makes me question why a race would ever be held on a Sunday.  The after party was awesome - the Agassiz Agricultural Hall doesn't sound so cool, but throw together hundreds of people who just competed in teams of 8 all day, add some loud music and alcohol and the race becomes known for its after-party.  Team IF threw down just as hard post-race as it did during the race.

Click photos to enlarge.

4.  Country Bumpkin Locale - If the race was called Port Moody 2 Vancouver everyone would disperse and either go home or go to some irritating bar downtown and dress up and try to act cool.  End it in Harrison and people find a room or rent a house and make a night out of it without any attitude.

5.  History and Planning - This race has been a staple on the running calendar for years (not sure how many, but lots.)  So they have it all figured out - every team provides one volunteer = never short of volunteers.  Every team has one (or two) support vehicles = no need for aid stations.  Put the effort into making the event fun, organizing it well and people will return year after year.  Like we will.....  and you should too (re-read first sentence of this post.)

Team Result

We won our division (Corporate Mixed) - which was the goal after the other two IF locations failed to field teams.  Our time was 7:31:10 which was good for 22nd overall (out of 214 Teams.)  Check out the results HERE.

Our victory was the result of consistent performances from everybody despite often terrible weather.  We never placed worse than 5/16 on any leg and we won the 4th and 6th legs. 

My own result:

On Stage 8, the "glory leg", is HERE.

I placed 2/16 in our division and 37/214 overall...  numbers I would normally be pretty happy with, but the time was unusually slow:  36:28 (or 4:38/km pace).  

This pace is slower than recent 5 and 10km races I have done...  and slower than I had hoped for based on my current fitness so it is worthy of a little analysis.  To keep it brief I think I screwed myself by cutting my warm-up short....  I was way too paranoid about missing the hand-off from Justine.  The warm-up is key - particularly in a short race - it will allow you to lock down a faster pace early on and avoid a yo-yoing heart rate.  And I knew that....  but I still didn't really do a good job of it.

Thus it was irritatingly predictable that I sucked wind trying to find my groove for the first 10-15 minutes.... once I settled in I was able to pick it up and felt great but there were only a few kms to go - in a longer race there would have been plenty of time to make up for a slow start.  

Normally I start out feeling great and get progressively worse - like most people... this time was the exact opposite.  

Anyway, it was a great day, and a great night.  Awesome job everyone!  See you next year!

Team Credits

Stage 1:  Chelsea Raymond

Stage 2:  Rob Elliott

Stage 3:  Shauna Connaughton

Stage 4:  Ashley Perry

Stage 5:  Kate Perry

Stage 6:  Josip Maras

Stage 7:  Justine Boulin

Stage 8:  Meyrick Jones

I.F. Volunteer:  Steve Bell-Irving

AND special huge mention -  NICOLA GILDERSLEEVE (An IF trainer - and sponsored athlete) ran the WHOLE 100km herself.  She did it in 9:31:31 and took first place for women and 6th overall in the Ultra.

Click photos to enlarge.

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North Shore Triathlon - Race Report

Note:  There will be a post with pictures as soon as I get a chance to download them and get a few from friends...

We have just enjoyed a very nice long weekend here in Vancouver, 30 degrees C on Saturday and Sunday...  stoked for summer!  Well, not so fast...

Monday, Victoria Day, was wet and dreary.  This extends a streak I started last year....  my last 4 triathlons in Vancouver have been rainy.  Not the type of record that makes you proud to be a Vancouverite.

Anyway, enough chit chat about the weather....  The big event today (at least for me) was that Justin was doing his first triathlon.  Check out some previous posts to learn a bit more about Justin.  As we set up in transition before the race I was answering a few questions for him and casting my mind back to my first triathlon.  They are pretty complex at first!  Justin was as cool as a cucumber and showing no signs of nerves.

The pool swim took place at Ron Andrews Pool in North Vancouver.  The swim involved 20 lengths of a 37 metre pool for a total of 740 metres.  Classic format if ever there was one ;)  The lanes were double wide, and for good reason as there were loads of swimmers in each one.  It was difficult to pass and troublesome to turn without launching into swimmers behind you.  All in all though the swim was pretty uneventful.  I have no idea if the length counter got me out at the right time because he seemed VERY unsure.  Oh well...  No offense to Ron Andrews, but his pool is pretty dark and WAY too hot.  Makes me realize how lucky we are to swim at the West Van Aquatic Centre three times a week.

I put my leg on right beside the pool - Mick (the RD) had a spot all squared away for Justin and I...  Thanks Mick!

T1 went pretty smoothly, I didn't have any issues.  I would really love to be able to leave my shoes clipped in but I haven't found a way to slip my prosthetic foot into the shoe while riding.  I am going to give this some thought because it is one of the few things standing between me and a "pro" transition...  well, that and having to put a prosthetic leg on, but who's counting.

The bike course featured a quick climb out of transition up to the Mount Seymour Parkway followed by 4 lightly rolling loops on an out and back course.  Pretty basic, just had to be careful with the 8 hairpins on wet asphalt.  Laps 2-4 were way better than lap 1...  I needed some time to warm up the legs I guess.  Back down the hill and into transition.

T2 - quick.  I have been very happy with my transitions lately and this was another pretty good one.

The run course was quite a bit different than I expected.  I guess I took the 5km a bit lightly as I didn't even consider coming to look at it before the race.  It was mostly on trails.  The trails were actually a blast to run through, curving left and right, rolling up and down.  There were several hills which never seem to feel too great....  I felt kind of dead-legged for the first km or so then was able to pick it up.  By the end I was feeling great and was really moving...  bodes well for longer races.

I have no concept for my time because I neglected to start my watch before the swim and decided not to worry about it.  It was actually really nice to be racing without thinking about how slow or fast I was going.  The results will all come out in a day or so and I can analyze them all I want, in the meantime all I can say is that I felt pretty good.  

Justin had a great race too.  He seeded himself in a later group for the swim so I didn't see him much except that his T1 was my T2....  He was getting a talking to for unracking his bike before putting his helmet on.  Nevertheless, he was off and I was too...

I tried to see him get off the bike but I missed it somehow, so camera in hand I went to the finish line to get "the shot".  Well, put it this way, his run was WAY better than my photography.  I'll post it with some other shots in a photo post (maybe tomorrow) but you'll just laugh at how bad the photo is....

We didn't get a time for him either (he didn't start his watch, and the race clock started with the first swimmer) so we'll have to see.  Not that it matters.  I was just hoping he'd love it and I think he did.

He crossed the line all smiles and felt great about his race.  I was pumped for him as I remember how great it felt after I did my first race.  We thought about staying to watch the Elite Race but it was raining again and we elected to go to White Spot for a celebratory breakfast instead.

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Mitsubishi City Chase - Race Report

City Chase Explained (from the website)

The City Chase is a unique urban adventure that requires participants to exhibit teamwork, resourcefulness, determination and the ability to make decisions on the fly as they search for ChasePoints scattered in unknown locations throughout the city. ChasePoints are designed to test teams with a variety of physical, mental, and otherwise adventurous challenges.

To conquer this 4-6 hour urban event, 2-person teams will run, walk and use public transit to navigate their way throughout the city, while calling family and friends for help, accessing the Internet, and even employing assistance of total strangers. The first team to complete the required ChasePoints and cross the finish line WINS!

Team Last Minute - Race Report

Team Members:  Mark Vaughan, Meyrick Jones

Chase Points Reached: 10

Total Time: Approx. 3:29:00

Place: 17 out of 289 teams

                                                    Mark and I hanging out at the finish line

To tell you all about our race would take A LOT of writing...  the nature of the race (10 checkpoints and the journeys between them) and the fact that we had a camera crew with us made for so many stories that it would take way too long.  I find it incredibly interesting - though I fear you may not...

I have tried to summarize to give you an idea of how the day went:

Ten Chase Points

1. Get blood type test at Canadian Blood Services. (Mine AB, Mark O-) - then had to have a Tarantula crawl across my stomach and eat a mealworm.  No problems.

2. Direct Mark through the Maze at Van Dusen Gardens.  Was Easy.

3. Toss a quarter into one of three beer mugs from about 5'.  Partner walks on stilts around a course (short if you hit the right mug, long if you hit the wrong mug.)  I hit the short course mug and Mark walks well on stilts.

4 +5.  Go to G.A.P. Adventures on 4th Ave.  Get one Chase Point for having raised $50 for Right to Play.  The other chase point is a search for three cars with clues in a six block zone, unscramble the clues.  We made friends and got the answer from some nice folks in about 10 seconds.  (This is allowed by the way.)

6.  Return 20 bottles to the West Side Recycling Station - we had been collecting for a while, got about 10 at a Subway, rooted through some garbage cans...  returned them.  Easy.

7.  Go to Jericho Sailing Centre and paddle a Paddleboard out around a buoy (maybe 30 metres out and 30 back).  Mark rocked it.

8. Go to the Ropes Course at UBC.  I did the "Leap of Faith" - climbed about 80 feet up a tree, leapt off a platform, grabbed a rope and rang a bell.  All roped in - easy and pretty fun.  Then we both had to do a low ropes course - basically walking a tightrope and passing each other in the middle - WAY harder than the high rope...  but we nailed it first time.

9. Thunderbird Stadium.  Mark put on football gear did an obstacle course, tagged me and I nailed a fieldgoal (1st try!)  

10.  Back to the UBC Aquatic Centre.  Roll a pair of dice (7), double it (14) and jump that many metres as a team.  So I jumped off the 10 metre, and Mark jumped off the 5 metre platform.

Chase Point Summary:  They were pretty easy but offered a nice variety of things and a few 'thrills'.  My favourite parts:  The 10 metre platform, the leap of faith and my majestic field goal.  Mark rocking the paddleboard was awesome too because it looked pretty tough.

Strategy Summary:  This is where the game is won and lost in my opinion.  The points aren't too tough so it all comes down to how fast your route is...  We got off to a great start and made one terrible mistake that I am sure cost us at least 30-45 minutes - we missed the free car ride from the blood challenge to Granville Island (for another checkpoint)...  instead Mark and I ran about 6 or 7 minutes uphill to Van Dusen Gardens and then back to Oak (oops, should have gone to Granville) and waited for a bus for about 8 minutes on Oak and then ran a further distance to the Molson challenge...  ouch!  And even though the car was random and you couldn't guarantee catching it - we know we could have caught it because we were the second team to the blood challenge (the car took two teams.)  That was our BIG MISTAKE because instead of being dropped at the doorstep of the Granville Island Challenge we did all that running and still had to go to another "Mandatory" stop (the mega run into Jericho and out again.) That cost us the race.  But, that is the race... so no use crying about it.

Physical Challenge Summary:  We probably ran about 10-12 km.  Way further than I expected (and way further than we should have...)  We had a few 'all out' two block sprints to catch buses.  Longest run was into Jericho Sailing Centre from Broadway... and back out.  Fitness definitely makes a difference in this race though it is no substitute for a great route strategy.

Questionable Ethics:  We 'stole' 2 bottles from a shopping cart 'home.'  At the time I was rabidly searching for bottles anywhere they could be found... now, after it is all said and done, I do feel a bit bad about stealing from the homeless.  (I know that part will end up on TV.)

Embarrassing TV Moment:  Apart from stealing from the homeless.... it had to be getting my shorts caught on a fence and wiping out.  Oh well...  I can always hope that bit of footage hits the cutting room floor...  yeah right!

Proudest Moment:  Nailing the Field Goal.  It was beautiful...  Unfortunately we had temporarily lost the camera crew.  When we went back later with the crew to "get the shot" I hit it again a few times but never with the same authority.

                                   Couldn't recreate that moment for the cameras.... Damn!

Scariest Moment:  I didn't expect to ever be scared during the race - and I wasn't.  But after the race, during the 'pick-ups' with the camera crew, they asked me to do a crazy horizontal cable ladder rope challenge that was 1000% harder than the Leap of Faith.  It definitely gave me pause...  balancing on a cable-strung, ladder rung with my running leg is not a solid feeling at 80 feet.  Even roped in it was nerve-wracking (the camera didn't help a whole lot.)

Team Summary: Mark was awesome. He gave it everything he had and ran his ass off. I think he was pushed beyond his comfort zone a few times and never complained. He also had us so dialed in with computer experts, maps and everything else. Great partner!

Race Summary:  This race is really a blast!  I can't convey it enough in writing.  If you get the chance call a friend (maybe not a spouse) and register.  It is awesome.  I am making this one an annual event and I am going to be SERIOUSLY motivated next year.  I felt we were really close even with the stupid mistake.  There is something about getting the brain involved with the body in a race that makes winning and losing a bit more personal....

Thank You's:  Mark for the idea and all the hard work.  Jeff, Tanya and Seela for backing us up on the computers.  The CBC for picking us for the cameras - what a blast that was!  Innovative Fitness for allowing us to film in the gym and getting us fighting fit.  Sacha for letting me do this stuff when she is due in 12 days.  The Homeless man whose bottles I stole - Mark was right we should have left money.  

Our camera and sound guy...  nice guys.  This was hours after the race going back to Queen E. Park for 'pick-ups'.

                                   Our Crew's director Jill, Camera guy, me, and sound guy

                         Seela was one of our team on the computers.  Also our UBC expert.

Coming home on the bus from UBC.  Do you watch The Office?  Spot Dwight Shrute...  Pretty intense.

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Sun Run Race Report - 2008

What a great day for a road race!  Many would say it was a bit chilly (around 2 degrees), but I was just happy it didn't snow...  Bright sunshine and crisp conditions - sweet!

I woke up at my Dad's place (where we continue to live since my Dad is in Montreal and our house is not yet finished... Thanks Dad!).  This may need to be a yearly occurrence as he lives about 4 blocks from the start area - no driving, no parking, no hassle.

So, the Sun Run is one of those events that makes you proud to be from this city - 59,120 registered!  Are you kidding me?!!  So awesome...  And everyone orderly, polite, happy and ready to rock.

There's a bit of standing around that comes with a race of this magnitude...  My early warm-up efforts jogging alone downtown and with friends near the starting areas were distant memories by the time the gun went.  Oh well...  the downhill start is handy in that you can maintain a great pace even cold out of the blocks... 

It also worked well with my Race Plan.  The first mile was completed in a scorching (for me) time of 6:10...  I was a little scared/excited by that info as I passed the 1 mile mark - would I be bonking from the early exertion?  Anyway, mile 2 (as reported by my Garmin 305) went by in about 12:40 which was still good and fast.

After that I settled into a more maintainable pace of between 7 - 7:45min/miles.  I remember thinking that I was suffering at times but being happy about it as it was PART OF THE PLAN.  Everything was coming together.

I really like the Sun Run course as it segments nicely and there is no part of it that is long enough to lull you to sleep...  As I came across Cambie toward the end I was a bit concerned about my time - but I had forgotten the downhill there which boosted my speed to get me to the line in time for what I am deeming a Silver Medal.  43:35 (unofficial).

A note on outcome goals...  It is generally not advised (by most book-writin' types) to set outcome oriented goals - like "Sub-43 minute Sun Run".  Rightly or wrongly I sort of ignore this...  It has never been an issue that has caused me to need psychiatric assistance so I continue to allow the clock to be a part of my goals from time to time.  But this is how I do it:

Sun Run - 2008 - Goals

Gold Medal:  Sub 43

Silver Medal:  43-44

Bronze Medal: 44-45:24

Ouch: 45:24+

I was very happy with the plan - to take a risk by going out fast.  I was very happy with my discipline to follow the plan and bingo! the results were there.  Sweet!  A new Personal Best!

In the massive crowds after I met up with many of the Innovative Fitness runners (of which there were 157!!) - they all seemed very happy with their races.  It's awesome to be a part of a group like that.  I am hoping my time will be fast enough to be counted towards Innovative's corporate race time (top ten IF runners).  Congrats to everyone!

If you do only one run/walk/stroll event every year this should be it....  proud to be from this city.  Thanks for reading. 

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Nationals Wrap & Race Report #4

Let's get the race report out of the way first...

In summary: I skied 5 of the 15 km and then decided to rest my back.  About 3 or 4 km into the race it was clear to me that this was going to be a torturous event on my back.  As I completed the first lap I weighed my options:

1.  Try to complete the final 10km in pain.

2.  Call it a day.  Live to fight (walk) another day.

The choice was fairly clear to me... I didn't feel I had much to prove by fighting this injury.

I had seriously considered not starting the race since I felt like 15km with a recently injured back was a tall order.  In the end, I think it was my success at the sprint on Friday that convinced me to give it a shot.

This one isn't eating me up...  I had an awesome week.

So onto Nationals Wrap-Up

4 Events

1 Silver Medal

1 Bronze Medal

2 Good Races

2 Not Good Races

In the end I outperformed my expectations.  I feel that to come away with two medals after 3.5 months of skiing is a great accomplishment and one that I am very proud of.

I'd like to take a moment to thank George and Kathy for all of their wax work.  My teammates and fellow competitors for showing up every day and pushing hard.  Yoshihiro Nitta for showing me how far I have to go!  Tony for helping me get to two Nationals podiums in record time.  My sponsors:  Innovative Fitness for keeping me in shape and ready to rock, Rudy Project for their superior eyewear used in every race, Team DHL for supporting our team and the Momentum Foundation for helping me to reach another goal.

I feel as though I am on track or ahead of pace to reach my 2010 Paralympics goal.  At this event I hoped to establish myself as a contender for a spot on the National Team (qualification races are in December).  I feel that I succeeded in that goal.  

The downside of the week was obviously the injury and the two races that were sacrificed due to it.  This is a case of "#%!@ happens"...  Or, as Robin McKeever so succinctly put it, "You will have to learn not to fall."

Crashing is part of the sport - I crashed.  No, need to break out the violin.  There is little doubt that as my skills improve I will be less likely to eat snow...

So, with that I close the door on my first season as a Nordic Racer.  I will probably find the energy and time to give a season report at some stage...  but for now I am looking forward.

On the horizon (in the order they will arrive):

- Holiday - Kauai for 2 weeks starting tomorrow!

- Triathlon training - starting as soon as the back is ready (maybe 4 or 5 days for running and cycling, hopefully earlier for swimming.)

- April 20 - Sun Run

- May 11 - Cultus Lake Triathlon

- May 23 - Baby #3 is due!!!

- June 7 - Triathlon World Championships

Some photos from the week...

                           On the podium at the Banquet - Silver Medal in the Sprint Race

                           Yoshihiro Nitta (the Bullet Train) - Winner of all 4 races this week.

The Canadian Medallists in the Sprint - Mark Arendz (middle), Myself (right) and Alexei Novikov

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Nationals - Race Report #3

Today was a good day.  I had a good feeling about this race ever since I saw it on the Race Notice.  Nordic Sprints are very cool... if you ever get the chance to watch a high level sprint like the one today you should make the time to check it out.... (there's a pretty good one coming in Feb. 2010...)  Today we witnessed several Olympic gold medallists, several World Champions and many stars of the x-c world in the most exciting event of the week.

My approach to today's race was simple - apply copious A535 to my lower back, warm-up as much as possible to loosen the muscles... then grit my teeth and ignore the pain for 1200 metres.  I was a bit worried that under the extra strain of a sprint it might hurt way more, but in fact I think the adrenaline of the sprint format helped a lot.

The qualification round is a time-trial from which the top four move on to the final.  (The format changed from what I described yesterday because one skier from our category didn't start the race.) 

9:03:15 - Starting Gate.  I started 7th and despite my sore back I felt pretty positive.  I enjoy the all-out nature of these sprints.  When I got the green light I put the hammer down and went as hard as I could from start to finish.  My back cooperated through the 4 minute effort - I felt it the whole way but I doubt it slowed me down too much.  I was pretty excited to qualify for the final with the day's 3rd fastest time.

The final was set for 12:30pm and I approached it exactly the same way as I did the morning race...  The final is far more exciting as racers take to the course together and the first to the line wins.  To achieve fairness across the Para-Nordic category the organizers employ a "Hunter" start.  This is too complex to go into, but essentially racers start at slightly different times (but within a few seconds of each other) to take into account different "disabilities" - this allows a "first to the line wins" scenario.

So, we headed off together and it wasn't long before all of us Canadians were admiring the caboose of the Bullet Train (Nitta - took home the win - again).

When the dust settled I had third place - 2nd place Canadian = silver medal!  "Not too shabby" I thought to myself as I wheezed loudly at the finish line.

Lessons:  

- Pay attention to attitude and routines on those days when you have a "good feeling" - try to re-create the same feelings and routines on days that don't set up as well from the outset.

- Sometimes injuries only require a straw to overcome (i.e. suck it up.)  Just hope that it isn't the straw that breaks the camel's back though....  I was lucky today (and I did use a bit more than a straw... 2 massages, 2 hours of hot tub, 1 hour of hot bath, 1 tube of A535...)

Next Race:  Sunday - 15km Classic, Mass Start.  This one could be tough...  to "suck it up" for 4 minutes is one thing - 15km is quite another.

Thanks for reading...  I don't have any shots yet from the podium or the race - I hope to soon.  So, instead I'll leave you with one that is way better.

Quatchi: $26.95

Sumi:  $26.95

Miga:  $26.95

Seeing your children obsessed with the Olympics (well, at least the mascots):  Priceless

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Mama said there'd be days like these... Nationals - Race Report #2

Well the relative glory of Tuesday's bronze medal was tempered by an unsuccessful outing yesterday...

As previously mentioned, yesterday's race was a 7.5km skate race.  Our category drew a late start (1:15pm) which was a bit different...  I am used to racing in the morning.  I liked it actually...

The conditions were challenging - snow was falling fairly heavily all day so the course was very soft.  The light was very flat and the course was strewn with sitzmarks (a jaunty x-c term for an ass-shaped divot in the snow caused by a wipe-out.)

This sounds like a list of excuses just waiting to be trotted out... in fact these things didn't bother me too much and had little to do with my eventual undoing...

The race was 2 x 3.75km laps...  I had completed one lap before my troubles began.  Things were going fairly well I figured...  I had only been passed by one skier (the bullet train known as Nitta from the Land of the Rising Sun - he went on to win this race as well.)  I felt decent...  was working hard but had gas left in the tank.  

So, enough suspense... my crash was of the low velocity variety, but would have received high marks for awkwardness.  It occurred in the stadium - the flattest, easiest and, coincidentally, most public, part of the course.  I don't know why I dumped it there....  I must have hit a hole in the snow, or caught an edge or something.  I rose from the snow ASAP (as you do when you eat it in front of 100s of people...) and headed out of the stadium towards the next hill on the course...  once the adrenaline of the wipeout (and the embarrassment) subsided I was faced with the steepest and longest hill on the course.  Unfortunately, I also found myself fighting a fairly large dose of pain from my back.  I had twisted quite awkwardly during my faceplant...  and now climbing the hill was proving to be almost impossible.  I stopped a couple of times (much to the chagrin of several spectators on the side of the course) and tried to restart, but I was making almost no progress on this hill.  Ultimately, I elected to stop.  DNF.

I proceeded tentatively to the medical tent where I was diagnosed with a pulled/strained spinal erector muscle.  I was fairly relieved that it wasn't a slipped disc or pinched nerve or some such terrible sounding back ailment (I have no experience with back trouble so I was significantly worried.)

Race diagnosis = disappointing.  I have failed to finish a race one time before...  that time I passed out from heat exhaustion so the decision was out of my hands.  This time I decided to quit.  Choosing to quit is a different animal... one that lives with you for a while.  Unfortunately, this pain may live with me for a while as well.

Race Lessons:

- Some days you will fail.  Remember how much you hate it and channel it towards kicking ass the next time.

- Turn the page.  Like an NHL goalie that lets in a bad goal - forget about it or get ready to watch another one go in.

So, with this sage advice in mind:

- tomorrow's race is a 1200 metre Sprint - a time trial first thing in the morning, seeding, a semi-final, and a final (if all goes well.)  This is actually the event I have been looking forward to the most for the week - it is exciting - first to the line wins (no interval start).

Whether I can perform tomorrow will be the question.... my back still hurts.  I got an initial treatment in the medical trailer from Mikhail (an RMT associated with our Para-Nordic Team) which calmed the spasms and gave me some relief.  Today I had a 60 minute massage from Mary-Beth at Peak Performance in Whistler - she really concentrated on the area and loosened it up quite a bit.  I have spent significant time in the hot tub and have also spent about 30 hours with my fingers crossed.

If it hurts too much I won't make it to the semi-final so I don't think there is a big risk.  If it goes well I will still only have to ski 3 x 1200m.

Wish me luck - hopefully tomorrow's post will be a little more fun.  

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Nationals - Race Report #1

Today was a 5km, Interval Start, Classic Race.

Knowing that many readers may not know what all that means, I provide the following mini-glossary:

- 5km... this is a dist... just kidding...

- Interval Start - Skiers start every 15 or 30 seconds instead of all at once (Mass Start)

- Classic Technique - This is the older form of x-c skiing - looks kind of like an elongated gliding run....  Skiers use skis with a "grip zone" under the boot to allow "grip" to go uphill.  The "grip zone" is waxed differently to grip instead of glide...

Going in I felt pretty good...  No aches and pains, ready to go.  So, after a couple of warm-up loops I entered the starting pen.  A few minutes later I toed the line and headed off...

Two laps of 2.5km.  The first lap felt a lot better than the second...  I am definitely not negative splitting these courses yet.  I found I had some grip difficulties but was able to handle the uphills using a herringbone run.  I had good power on the flats using my double poling and kick-double-poling techniques...  I only got passed by one skier (a Japanese skier named Nitta - the eventual winner and the second ranked skier on the IPC World Cup circuit), and I passed several.

The second lap proved a bit more challenging as I started to have a lot of moisture build-up inside my leg's socket - the warm weather and high humidity I figure...  Also I was getting tired.  I am still blown away by how fatiguing a 5km ski race can be - I am used to thinking of 5km as next to nothing - but it can definitely leave you absolutely exhausted.

The main challenge on this course is the fast winding downhill sections...  it is easy to lose control on these.  Fortunately, I managed to remain upright despite my best efforts to fall (it was close).

At the end of the day I placed 3rd.  Bronze medal baby...  I'll take it.  To be honest I really didn't know where I'd end up against all these guys - I have never raced in a field this big (not sure exactly how many there were, but around 14 0r 15 Para-Nordic racers.)  

Lessons learned:  

- Take it easy in treacherous corners - falling takes a lot longer than slowing down

- Be ready for sweat in the socket - even when temp is low

Tomorrow's race is a 7.5km, Interval Start, Free technique (this means skate skiing).

                     That's me on the podium - check out the sweet medal - nicest I've ever seen...

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