Your body has to keep up with your ambition, and that means fueling it the right way. At each of our 5 Peaks Trail Running events in 2024, we’ll be serving Blonyx Hydra+ on course as our official electrolyte drink.
Blonyx Hydra+ uses real-food ingredients like coconut water, fruit juice, organic cane sugar and sea salt that digest easily and help endurance athletes maintain an optimal level of hydration for performance.
As part of our commitment to the environment and in keeping with our tradition of 100% cup free events since 2016, 5 Peaks is proud to partner with UltrAspire - a world leader in hydration pack design - created by trail runners for trail runners.
5 Peaks is stoked to announce a new footwear partnership with La Sportiva for the 5 Peaks Trail Running Series. As an all-mountain brand, La Sportiva supports community-focused events that allow athletes of all levels to push their boundaries in beautiful natural settings. We can't think of a better footwear partner for our nationwide trail running series than La Sportiva. The stunning locations and variety of distances on offer are perfectly in line with La Sportiva’s mission of designing products that let you go where you dream to go, do what you dream to do and live how you want to live.
As we near the end of another year, we naturally move to reflection. In setting goals for the year ahead we ask ourselves whether we were successful in accomplishing what we had originally set out to do. The following questions may help you reflect on the previous year as you move toward an even better year to come:
Were the goals I set realistic and did they hurt or hinder my goal of a healthy lifestyle?
Did I achieve my goals? Why or why not?
What did I accomplish this year outside of running?
Did my running bring balance or imbalance to my life?
Once you have reflected upon the previous year, determine which challenges or adventures you want to tackle. And then ask:
Do I have the time to train for and prepare adequately for the challenge?
How will I balance my training and the rest of my life (work, family, friends, rest, diet, etc.)?
Are there qualifying standards or races I need to run to be eligible? If so, have I qualified or will I be able to include them in my schedule?
Do I need to be selected in a lottery? Have I already been selected or have I qualified and registered for the lottery? What is my backup plan if I don’t get in?
Once you have selected the challenge(s) that most interest you it is important to prioritize them. Decide which challenge is most important and what you need to do to meet that goal. If something on your list conflicts with your main goal, move it to next year’s list.
Once you have identified your priorities begin to plan backward with the end in mind. Ask yourself:
What will I need to do to feel mentally and physically prepared for the challenge?
How long will that preparation take?
What other activities will compliment this preparation?
Am I committed to make it happen?
Do I know others who have done what I want to do? What can I learn from them?
As with most things in life, even our best plans must be adjusted. We get sick, we have to travel, we have last minute meetings or family emergencies. This is normal and our lives and plans must be flexible enough to account for such unforeseen occurrences. Remember that we run to live, not live to run. Let’s not get so invested in a race or a goal that if and when it doesn’t go as expected, we spend the rest of the year disappointed. I hope that each of us will be able to make running and its many benefits a part of our lives for years to come.
Jacob Puzey is national champion road and cross country runner and an IAAF, USATF, & McMillan Running certified running coach. Jacob coaches athletes of all ages & abilities from all over the world to help them achieve their goals on all distances and services. To learn more about the coaching services he provides visit www.peakrunperformance.com
Summer is my favorite time of year. The days are longer. The sun shines brighter. Temps are usually higher. However, even with all of the advantages summer brings, in order to get the most out of each day one must plan and prepare for success. Here are a few strategies for making the most of your summer:
Early mornings are usually the coolest time of day. Get up early before the mercury rises and the rest of your responsibilities begin. Use the time on the run to gather your thoughts and prepare for success each day.
"There's a sunrise and a sunset every day, and you can choose to be there for it -- you can put yourself in the way of beauty."
- Cheryl Strayed, Wild Photo: Anna Lee Landin
Waiting until after work when it is hotter often leaves one drained, hungry, and unmotivated to run. If your run is scheduled in the evening and something comes up it is often the first thing to go, whereas if you make it a regular part of your morning routine you don't even have to think about the countless potential conflicts that could jeopardize your run throughout the course of the day.
Jumpstart your metabolism and take the first step toward adequate hydration by drinking a liter of water when you first wake up. This is a lot of water to consume all at once, but after a good night's sleep without hydrating this is a quick and easy way to get hydrated and ready to run.
Many water bottles come in standard one liter or one quart sizes. Use one to measure the amount you consume to ensure that you consume the right amount. If you drink a liter of water you should be fine for the first hour of the run without the need for additional water. If you plan to run longer than an hour and you won't be passing any water along the route, bring a handheld water bottle or hydration pack with you.
After jump starting your metabolism and hydration with a morning run and a liter of water, continue to keep your resting metabolic rate up by eating a large, nutrient dense breakfast. This will reduce your appetite and help you consume fewer total calories throughout the day.
Summer is harvest time for so many seasonal fruits and vegetables that it is actually possible to eat fresh, local fruits and veggies all day every day without getting tired of them.
Fruits and vegetables make great snacks and enhance any entree. Photo by Anna Lee Landin
Blueberries, watermelon, cantaloupe, honeydew, tomatoes, zucchini, peaches, cherries, strawberries, plums, grapes, apples, spinach, chard, kale, radishes, corn, carrots, peppers, cucumbers, and mint (I know it's not a fruit but it sure tastes good on fresh watermelon) are all in season during the summer and taste great in their natural state and can make delicious smoothies or dried fruit snacks.
Mouthwatering watermelon salad with fresh mint and feta. Photo by Ashley Bennett Belka of Bennett Belka Photography
Not only do these fruits and veggies pack a ton of essential vitamins and nutrients, they are also full of juice to keep you hydrated and healthy through the long days of summer.
Fresh blueberries are great on their own, in cereal, salad, or a smoothie. Photo by Ashley Bennett Belka of Bennett Belka Photography
Many of these products can be grown in home gardens or purchased at local farmer's markets.
Carrots straight from the garden. Photo by Ashley Bennett Belka of Bennett Belka Photography
Many people spend hours each day sitting in traffic. Rather than wasting that time, find ways to commute from place to place on foot or on a bike. You may find that it takes just as long and you can often move faster than cars in heavy traffic. This will also free up your schedule before and after work because you can get in much of your training volume on your way to and from work.
If you have the time, ability, and/or desire to add additional training to your schedule you should plan to do some of it inside or in water. Take advantage of the air conditioning in homes, offices, and gyms to run on a treadmill or the healing and refreshing power of water by doing your second workout in the water. This is another way to keep your resting metabolic rate high while keeping you cool.
Most people do the bulk of their unhealthy eating after dark, after dinner, right before bed. This usually causes us to go to bed even later as the food settles. This leaves junk food in our guts without giving it time to digest, meaning it will probably hit us on our run in the morning.
However, all of this can be avoided - the binge eating and the late nights - if we simply eat dinner at a regular time (before 7:00 pm) and then use the next couple of hours to let it digest and unwind from the day.
When we wait to run until after work we often eat dinner much later and then need to take additional time to cool off from the workout. This keeps us up later - often causing us to eat even more to pass the time - and keeps us away from family, friends, and opportunities to relax at the end of the day.
Get up before the sun to get things done. Drink a liter of water when you first wake up. Eat a big breakfast. East fresh fruits and veggies throughout the day. Run or bike commute. Do a second workout inside or in water. Go to bed early. Implement these simple strategies in your daily routine and you'll find that summer is a great time to train and make gains in your fitness and overall wellbeing.
Jacob Puzey is a professional runner and IAAF, USATF, and McMillan Running certified international running coach. Jacob loves running all surfaces and all distances and recently won the Canadian National 50K Road Championships in record time. Jacob coaches athletes of all ages and abilities from all over the world and helps them live life without limits. To learn more about Jacob and the coaching services he provides please visit www.peakrunperformance.com.
We are so fortunate to have such incredible race directors at 5 Peaks. Each of them with incredibly unique personalities and strengths.
Our Ontario race director, Erin, is known across the land for her witty and hilarious pre race emails. If you have a moment, take a read.
Hello Terra Cotta Warriors!
It has been a long winter without any 5 Peaks races to brag about at the office water cooler, but the season is heating up (figuratively, but unfortunately not literally – just that one half week we all got wildly optimistic that summer was arriving early this year and then we plummeted back into parka temperatures) and the wait is over! Monday you can proudly show your boss your physical and emotional trail running scars.
If you get 5 Peaks withdrawal in the off-season or between races, don’t forget we are always active on Facebook (5 Peaks Trail Running), Instagram (@5Peaksrun) and twitter (@5Peaksrun), and we have a pretty hoppin’ 5 Peaks Ontario Facebook group (5 Peaks Trail racing – Southern Ontario). Our Ontario group is a great way to stay current on all the exciting stuff happening at our races and in between events. #getofftheroad #5peaks
Now that the Barkely Marathon secret is out and everyone has watched the documentary I feel that some of you are expecting this bulletin be one of condolence over the unspeakable suffering in store for you. No condolences here, just awe that you are ready to show the humbling Terra Cotta course who’s the boss. 5 Peaks Ontario kicks off on Saturday and we couldn’t be more stoked.
The 5.4K loop (Sport runners run the loop once for 5.4K, Enduro runners run two loops for 10.8K) doesn’t look intimidating on the map. With a nice squarishly-round-hexagonal shape you might be fooled into thinking this is one of our easier courses. Easier to navigate maybe, easier to run, well I wouldn’t take that bet. If you are worried about getting lost, always follow the yellow and orange flags and 5 Peaks course signs. Do not mindlessly follow the runner in front of you because those runners can’t be trusted to know where they are going. Do not follow your heart. Your ticker might want to go left when the sign says right. Do not follow cute wildlife – it’s a trap. Do not be fooled by any signs claiming to be a “shortcut” – also a trap. Follow the flags. Locals may tell you the conservation area is named after the red tinged clay soil in the region, but Race Directors will tell you the red tinge is the blood-soaked footprints of runners past. When you conquer this course you should be proud. Tired and scarred, but also proud.
You may have noticed it rained this week. And tornadoed. Rained again. Hailed. Rained some more. Then there was the wind. Followed by more rain. Thunder and lightning. Oh, and rain. On the trail, with rain comes mud. Glorious, sticky, mucky mud. You will get dirty tomorrow. Really dirty. Splendidly dirty. Think of the dirtiest you've ever been, including childhood days making mudpies with your BFFs, and know that you will be muddier than that. So do not wear your new white tennis shoes. Do not wear your sleek racing flats. Do not wear your 17 year old sneakers with no tread left. Wear shoes with grip and expect that they will need a bath after you cross the finish line.
When you see mud on the trail you must delicately run straight through the mud. You must NOT go off trail to avoid the mud. You must NOT push alongside the very edges of the trail to avoid the mud. You must NOT intentionally displace the mud by creating artistic formations. You must NOT create an entirely new trail to avoid the mud. We are running through sensitive terrain and we absolutely cannot damage or widen the trail by running on the sides or trample endangered ecosystems just to avoid some dirt. Earth Day is every day. You are trail runners – getting dirty is one of the best parts of the sport, second only to getting bloody. If you do any of any of the things you are not to do you will be disqualified. STAY ON THE TRAIL AT ALL TIMES. Plus, and this is completely true, you are likely to stay cleaner by running straight through the mud than by trying to traipse off course. Almost all attempts at avoiding mud end with the same thought, as you find yourself trapped in an even deeper sinkhole or fallen on your butt, “I’ve made a huge mistake”. You read this and think, no problem, I get it, stay on the trail, not a problem, enough already… but when you are racing you will be overwhelmingly tempted to avoid the mud at all costs. You’ll think, I’ll just run off to the side, I’m just one person, it won’t matter and no one will ever know. Someone else did it, I’ll just follow their footprints. You must fight this compulsion. The impact of one person matters. And we will know. We have eyes in the trees. We see everything.
This course likes to lull you into a false sense of security before: BOOM! a giant hill; or BOOM! technical single track; or BOOM! a bear. That last one may be a hallucination. It’s hard to tell sometimes. For the first timers you get a sample of everything trail running has to offer and for the veterans this is a great route to test out your winter weary legs. Terra Cotta offers you broad double track straightaways, twisty single track, gut-busting uphills we call “mounds of opportunity” and speedy downhills we call “quad busters.” When you feel like you can’t possibly run another step, you’ve hit the 1/4 mark. When you start to ask people for forgiveness of all the wrongs in your life you’ve hit the ½ way point. When you start to hate the mud, the race director, the person in front of you who makes it look so easy, and yourself for signing up for this race you are 3/4 done. And when you are too delirious from fatigue to do math and you’ve forgotten how long this darn race is anyway, the end is near. When the going gets really tough remind yourself, at least they aren’t electrocuting me or forcing me to swim through manure or throwing paint in my face. If you don’t have the answers to your life problems after this inspiring run, you probably aren’t getting any answers.
And we don’t go any easier on the kids. The 3km route is an “out and back” along the last 1.5km of the Sport/Enduro route. So they run the course in reverse out 1.5km to just before the 4km mark and they turn around and run back in 1.5km. Yup, that means they are running the same challenging terrain, the same hills, and the same rad double track as you. Impressed? You are allowed to run with your kids – it’s a great warmup and nice way to preview the end of the Sport/Enduro course. The childrens’ free 1km is a nice flat romp around the marshes and the grassy plains. Parents, please feel welcome and encouraged to run the 1km with your little ones. Registration for the 1km fun run takes place race morning.
It is hard to appreciate as you gasp for breath and try not to fall on your own face, but do take a moment to enjoy your surroundings as you pass old conifer plantations, valley edges, mature forest and human-restored eco-systems. This is classic Ontario flora and fauna, so break out the maple syrup and enjoy. Just don’t get too wrapped up in the majesty of nature that you daydream yourself into a swamp. Constant vigilance is the trail mantra. The winter was hard on the trails and fallen leaves and branches cover much of the terrain, so be careful with your footing. Bridges and other wooden features can be especially tricky in wet conditions, so proceed with caution unless you want to work on your gymnastics moves. There is no shame in walking.
After much hard running and panting you will need some water and electrolytes. We have one Aid Station at about 2.5k into the loop and a second Aid Station at the start loop 2 for the Enduro runners. Xact Nutrition will be supplying fuel at Aid Station 1 and both stations will have water and Nuun. This year we are continuing to GREEN our events to celebrate and protect the beautiful natural spaces in which we run. Although we will provide small footprint cups at the aid stations, we will NOT be providing cups in the start/finish area. In the spirit of greening we also recommend you bring your own reusable bottles for use on course, especially if a quick sip isn’t enough to satiate your thirst. There is a water bottle table in the start/finish area, with a helpful sign saying “water”, so you race like an elite athlete and leave your bottle on the table, with easy access to your personal blend after you cross the finish line. There is no tap on site, so PRE-FILL all your water bottles at home. Cups are a huge source of waste at running events and eventually we will phase out aid station cups entirely – which would be a huge achievement!
Check out the start times so we can, well, start on time. I know you are sleepy and confused on race morning, especially when it is still dark as your alarm annoyingly goes beep-beep-beep, but starting in the right race will ensure you don’t suffer a humiliating defeat in the 1K at the hands of a 6 year old. This and other logistical details are on-line at www.5peaks.com, so when it doubt that’s a great resource. As this is early in the season and the mornings are still dark and cold, start times are 30 MINUTES LATER than usual. That gives you some extra time to stop for a warm beverage on your way in. In a reusable mug, of course.
– 8:30 AM: Registration / Packet Pickup opens for all events at the covered pavilion
– 9:30 AM: Kids’ 3K Timed Race
– 10:00 AM: Children's 1K Challenge
– 10:30 AM: Sport and Enduro Races, Wave 1 (each wave follows in 2 min intervals)*
– 12:45 PM: Awards Ceremony for ALL races
Note: Registration for each event closes 30 minutes before the start time!
This race is sold out and we will need every single parking space - so please carpool and park like a good running citizen, i.e. don't waste parking space, listen to the attendants and tuck in close to your neighbour so we can maximize the number of cars in the lot. Travelling in groups will also speed up arrival and departure, so get together with friends and make a road trip out of it.
*There will be 5 waves of runners. Overall winners are determined by *gun* time, so if you have a shot at TOP THREE OVERLL start in wave one. All Age Group awards are determined by *chip* time, so you can start in any wave and still kick ass. The wave you pick is based on the 5K time you could run up a muddy hill, into a strong wind, carrying a wiggly puppy.
– Wave 1: sub 20 min 5K and top three *overall* contenders
– Wave 2: 20 to 24 min 5K
– Wave 3: 24 to 30 min 5K
– Wave 4: 30 to 35 min 5k
– Wave 5: >35 min 5K
The awards ceremony for all races (including the Kid’s 3k) and door prize competitions begin once all the podium finishes are confirmed, around 12:45 pm. Bring warm clothes, non-muddy shoes and a blanket to sit on and stick around for some pretty wicked giveaways from our sponsors – some are given away by luck of the draw and others capitalize on your many talents in the field of shoe throwing, hat tossing, planking, question answering and more.
RACE DAY CHANGES like race distance or the name on the bib are permitted and can be done up to 60 minutes before the race, for a small third-party fee of $5 (cold-hard-cash, exact change only). DO NOT run under someone else’s name – it messes up results, slows down the awards ceremony, gives me grey hairs and worry wrinkles and heart palpitations, and is a big-time safety concern.
TRAIL RUNNERS LIKE IT DIRTY, BUT KEEP IT CLEAN. Carry in, carry out. The range for aid station cups is 10m, otherwise you are carrying it to the finish line. If you don’t know how far 10m is, don’t drop your garbage. Litterbugs stink. Don’t be stinky.
SAFETY BEFORE SPEED. When it comes to trail running there are three rules: lead, follow, or get the heck out of the way. Pass only when it is safe to do so, give way to faster runners, and don’t follow too closely. If you want to pass, alert the person in front with an “on your left” and wait for them to find a safe spot to ease over. If someone wants to pass, let them – no blocking. The distance between you and the runner ahead of you is your body length; that way if you go down you don’t take them down with you. If you can feel someone’s breath on your neck they are too close. Importantly, if you need to walk, walk – just don’t stop abruptly causing a 12 person pile-up. Look back, slow down and ease to the right. Keep your kids safe and under adult supervision, because unattended children will be recruited to Buffy the Trail Slayer’s dance troupe where they will spend the season performing at races and expos. Hint: Leaving them in the pavilion to eat all the cookies at the food table while you go run does NOT count as leaving them attended. There will find medics at the aid stations, the finish line, and on the course. If you need help on the course, ask a passing runner to inform the next aid station/marshal.
Finally, don’t be caught on course with something on the BANNED list, like wheelie shoes, dogs, light sabers, or headphones. Seriously, no headphones! Let the sounds of your heavy breathing and the footsteps from behind push you along. Our hidden trail police will happily issue demerit points to violators. 5 minutes to your finish time per infraction and a lifetime ban from the prize table.
Happy trails,
The 5 Peaks team
Last summer Will was super excited to run his first trail race, inspired by his mom's newfound love of trail running. Just before the race was set to happen, Will was diagnosed with cancer, and spent the entire summer battling for his life. At times, things looked very bleak, but Will kept a positive attitude and drive to get healthy. Will is now in remission and set to run his first race this upcoming weekend! Volunteers came to Solana and asked to have their credits go towards a 2016 Season's Pass for Will to be able to enjoy this summer, outside and on the trails with 5 Peaks! Will posted this on our Vancouver region page, and we just had to share it.
Will: "Hey 5 Peaks group! I just wanted to say that I am super excited to be running on Saturday. I'm turning 16 this month and this will be my first trail race. Last May I met 5 Peaks Ambassador Ward Beemer and he told me how great it was to run trails. I believed him and signed up for my first 5 Peaks event. I was all set to run Alice Lake last June but I was diagnosed with Acute Myeloid Leukemia in May 2015. I was in BC Children's Hospital until October 2015 so not only did I miss then entire 5 Peaks season, I was in isolation for the best summer on record. Ward came to visit me many times and told me tales of his trail running adventures. Solana Klassen, the Vancouver Race Director, gave me cool buffs which helped me to look good on the oncology ward. I am now in remission and plan on spending as much time as I can outdoors. 5 Peaks has been totally awesome and given me a pass for the 2016 season. I will be running the sport course this Saturday at Alice Lake. I've still got a lot of nerve pain from a botched dialysis insertion so you won't see me on the podium. I may not be fast but I am so happy to be out on the trails. Hope to see you all out there on the trails! Feel free to say hi!"
Last summer Will was super excited to run his first trail race, inspired by his mom's newfound love of trail running. Just before the race was set to happen, Will was diagnosed with cancer, and spent the entire summer battling for his life. At times, things looked very bleak, but Will kept a positive attitude and drive to get healthy. Will is now in remission and set to run his first race this upcoming weekend! Volunteers came to Solana and asked to have their credits go towards a 2016 Season's Pass for Will to be able to enjoy this summer, outside and on the trails with 5 Peaks! Will posted this on our Vancouver region page, and we just had to share it.
Will: "Hey 5 Peaks group! I just wanted to say that I am super excited to be running on Saturday. I'm turning 16 this month and this will be my first trail race. Last May I met 5 Peaks Ambassador Ward Beemer and he told me how great it was to run trails. I believed him and signed up for my first 5 Peaks event. I was all set to run Alice Lake last June but I was diagnosed with Acute Myeloid Leukemia in May 2015. I was in BC Children's Hospital until October 2015 so not only did I miss then entire 5 Peaks season, I was in isolation for the best summer on record. Ward came to visit me many times and told me tales of his trail running adventures. Solana Klassen, the Vancouver Race Director, gave me cool buffs which helped me to look good on the oncology ward. I am now in remission and plan on spending as much time as I can outdoors. 5 Peaks has been totally awesome and given me a pass for the 2016 season. I will be running the sport course this Saturday at Alice Lake. I've still got a lot of nerve pain from a botched dialysis insertion so you won't see me on the podium. I may not be fast but I am so happy to be out on the trails. Hope to see you all out there on the trails! Feel free to say hi!"
Race Directors are a pretty lucky group. Sure there's a lot of behind the scenes blood, sweat and tears, but on race day we get to watch hundreds of people accomplish their trail running goals. There's truly nothing like it. In a series like 5 Peaks an amazing mix of runners join us on trails - from first time racers and first time trail runners, to seasoned trail veterans and ultra trail runners to trail running elite. They all come together in the same welcoming and supportive event. As Race Directors, we are privileged to hear first-hand the inspiring race day stories of people achieving a hard fought goal, leaving their comfort zone to try something new, cheering a child to the finish line of their first race, or overcoming incredible odds just to run.
Ken's story is one that completely touched us, and as we read about his road to 5 Peaks we couldn't help but think, this is what trail running is all about. In one year Ken has quickly become amazing part of the 5 Peaks family - a talent runner yes, but also an incredibly positive force on the trails. He had a stellar season, qualifying for and running in the Canadian Mountain Running Championships and finishing the series as a 2015 Ontario series champion. That's all the more impressive when you hear his story, in his words.
-Erin, Ontario Race director
My name is Ken Cox, I turned 60 last September and I live in the Caledon area.
10 years ago, a neighbor of mine introduced me to trail racing. I immediately loved the experience and the incredible people that have the passion for trail racing. They are so different than many road racers...there is a sense of community and strangers treat you like friends immediately! When someone goes down others gather to help rather than run on!!
Through the ten years I challenged myself with some goals and did well to achieve them including running an ultra marathon trail race in 2013 and finishing well, 6th in my age group. That is where my story begins.
Soon after completing the ultra in May of 2013, I began to experience pain in my rib area at the mid thorax level. It was intermittent and my Doctor thought I was having a kidney stone issue and it would pass. So, I ran another trail event (25k) in June and right after that the pain intensified to the point that I couldn't run without more pain. My Doctors kept probing, scanning and testing over the next few months to try to find the source and cause of the intensifying pain. Finally on October 2013 the pain got so bad that I could barely walk. At the end of October, I had an MRI completed and within minutes after the MRI they admitted me to the hospital. A group of Doctors were quite concerned about an infection on my spine that had impacted my disc at the T8 level. Tests uncovered it was a Staph A infection (not good!) and it had penetrated to the point of being next to my spinal column!
Many questions arose as to how I ended up with this infection without a trauma injury. Soon they had me on massive doses of antibiotics intravenously 24/7 for 8 weeks. I spent 8 days in the hospital as they checked how much damage the infection had done. Did it spread to other organs and had it impacted my nervous system? They had a torso brace built for me so I could at least sit up and walk around home.
When the infection cleared enough I saw an Orthopedic Surgeon and it was then that we saw the extent of the damage - my disc was completely gone and the pain had been from the spine pinching on my nerve bundle at that spot. The Surgeon along with the supporting Doctors were optimistic about my recovery due to my physical strength and health from the training and running over the years. He noted that there was evidence that my spine had already begun to self-fuse to replace the missing disc. He noted it would be 3 months of monitoring with regular visits to know how well the fusing would work or whether surgery might be needed.
As I mentioned the Doctors were optimistic due to my physical health, and in January 2014, my infectious disease specialist told me with big smiles that the 8 weeks of massive antibiotics treatment had worked and I had finished the treatment for the infection 3 months early!! Then in February my Orthopedic Surgeon told me to start weaning myself off my brace as the fusion was moving along quickly and effectively. I asked him about running again and he said let's wait for a few more months.
Then in July 2014, he told me I did not have to see him again, the fusion was a success! He told me it would be a while before the fusion material hardened enough but, he thought I could run again and should listen carefully to my body. He told me that I should never run the long distances again as a precaution.
So, by this time, I had started doing long walks to build up my strength again and in some way work on my cardio. I also worked with a strength coach and physiotherapist, helping me to build the supporting core for my spine and guiding me on specific non-pounding exercises. I tried running short distances in August of 2014 but found that after a few runs the pain would return (mild discomfort) so I continued with my strength and cardio training without any pounding. I tried running once each month to test it and then near the end of December 2014 after a couple weeks of trying short distances, there was no more discomfort!
I began to run once a week doing 1k intervals (that's as long as my cardio would allow without stopping to walk) on top of the other training until about February when I added a short run midweek. I added a bit of distance to my intervals every couple of weeks and soon was running 5k again by mid-March without stopping. My biggest challenge now was getting my cardio to improve so I could improve speed and endurance with a goal to get my one run each week up to between 8 and 10k. By the end of March I did my first 10k run! I had a lot of help from my friends through all this with visits to my home and with them offering to run the short distances with me when I started back. They were incredible and again showed the spirit of the trail racing community!!
It was at this point that I decided to signed up for the Terra Cotta race. It had been my ultimate goal to recover from this set back and race once more but at shorter distances, respecting the advice of my surgeon. I found that 5 Peaks offered that!!!
I went to the race in Terra Cotta with a couple running friends and the support and encouragement of the rest of my running friends I train with. I had set the goal of running the Sport distance to finish and enjoy the experience once again. Let me say this, it exceeded my goals and expectations with a podium finish! I checked off that box - I made it back!
I know that the recovery has been good but, I also realize that, at my age, the recovery might not hold up that much longer. So, I signed up for the Heart Lake event and plan to do the rest of the events this year. My goal at Heart Lake was to run a better race than Terra Cotta where I went out too fast (felt like a rookie again) and run a more consistent race. I had no idea it was a Regional Qualifier for the Canadian Mountain Running Championships and when I heard that at the pre-race talk, I thought, okay just run the race to accomplish improvement from Terra Cotta with no expectations on placing. Even the fact that the course adjustment lengthened it to 8k put me at the limits of my training! So, what a bonus yesterday to end up in 3rd in my age group!!!
What I want to stress most is that with the incredible positive support of my wife, Carol, and then the additional support of my running friends along with a very strong and positive mental attitude, I accomplished something, I believe, that is beyond what I expected! One of my friends said after yesterday's result, " You never gave up on running when it would have been the easiest thing to do."
I hope that this very condensed version of my 2 year experience comes across well. There are so many inspiring stories that others have to offer, I thought this might be a small addition to the many others.
Erin, thanks to you and your colleagues at the 5 Peaks organization, I have been able to enjoy the trail running passion again with the entire community!! It doesn't matter that I cannot do the long distances any more, it is all about the experience and the passion!
THANK YOU Ken - we are so touched by your story of recovery and thrilled that it has such a happy ending. It is a honour for 5 Peaks to have been a part of your return to the trails.
Altra Zero Drop has signed a 3 year sponsorship deal with 5 Peaks heading into the 2015 season. “With Altra’s strong roots in trail running, the 5 Peak Trail Running Series was a natural fit for us. Altra’s focus on its Zero DropTM, fully cushioned platform and foot-shaped toe box has garnered significant attention since we launched in Canada in 2013 and we see this sponsorship as a key step in getting the word out to more of the trail community,” said Chris Jones, President of Entrix Sports, the Canadian distributor for Altra.
The sponsorship will include hundreds of shoes for prizing, long sleeve t-shirts for season ticket holders and demo fleets at many races, so the athletes can get a feel for the comfortable shoe brand first-hand, or ‘first-foot!’ Many happy feet are ahead of us due to this deal!
For more information on Altra’s incredible lineup, check out their site!
Welcome Altra!
Suunto has had success with their popular Ambit watch and followed it up with a second generation series with 3 different models. The Ambit 2R is designed for athletes that want GPS functionality but don’t need all of the (many) features of the 2 or the 2S, and want a lower price to go with it.
After using the first generation Ambit, and all 3 of the 2nd series units, I can say that the 2R technically works as well as the other watches – it is usually quick to pick up satellites and external ant+ sensors. The user interface is identical to that of the other Ambit watches which made it easy to learn for existing users, but is intuitive for new users once you understand what all of the buttons do.
In terms of features, the Ambit 2R has the basic stuff that you will need as an athlete. You can connect it to a heartrate strap to monitor your effort, and a footpod if you want to know your stride cadence. Of course the GPS will tell you what you pace/speed is, and everything is recorded so you can download it to see where you went, and how you performed. You can have up to 10 sport modes with 8 data displays (each with multiple data fields) on the watch at a time. This is all customizable using the Movescount/Moveslink software.
The 2R has a shorter battery life than the 2 or the 2S, but still claims 8hrs at the most precise GPS tracking level (recording once per second), up to 25 hrs at the least precise (recording once per minute.) For many runners, cyclists and swimmers, 8 hours is plenty long enough! If it isn’t, and you want precise data, you may want to consider the 2S or the 2. I haven’t tested the actual life on mine, but Suunto is generally accurate on their claims.
Suunto uses their own Movescount application for uploading and storage of user data, and has recently been better integrated into the popular Strava platform. Both of these offer social connectivity with other users, and Strava allows you to connect with friends and athletes regardless of the type of GPS they are using.
The whole Suunto Ambit lineup is great, and if you want a solid watch but don’t need all the features of the 2 or 2S, you can save some cash with the 2R and have a great GPS heart rate monitor.
By Ontario Ambassador Kent Keeler – runbikerace.com
A great way to avoid negative encounters with wildlife while you’re training, or racing, in the outdoors is to remove your ear buds. Two runners in Alaska recently suffered “defensive bear attacks” because they were running with earbuds and not fully aware of their surroundings (story here). When you wear ear buds, you are less aware of your surroundings and might not hear nearby wildlife that may be warning you of their presence. It is safer for runners and wildlife to not wear ear buds.
In addition to not wearing ear buds, wildlife officials and WildSmart strongly suggest you carry bear spray and know how to use it, as well as shout regularly to let wildlife know where you are; it will prevent them from being surprised and give them a chance to move elsewhere. Let the training begin!
Find out more about running safe in bear country at www.wildsmart.ca or call us at 403.678.3445 ext. 2
What is the most effective form of defensive against a feisty bear? Bear Spray! Read more about it here.
Monday, June 30 2014 – Gerth and Setlack win national titles This past Saturday in Golden, BC, Sjaan Gerth and Emily Setlack were crowned the 2014 Canadian Mountain Running Champions.
Although poor weather was forecast, it ended up being the course that was the true challenge in this contest between mountain and runner. With over 1000m of elevation gain and an unrelenting 10% grade up Kicking Horse Ski resort, this race was not for the faint of heart.
In the women’s 8km race, Emily Setlack pulled away from the field early and never relinquished her lead. She was chased up the mountain by Nadine Mueller and Chessa Adsit-Morris who battled throughout the race, with Nadine ultimately capturing second position. New mother Lauren King showed her strength by finishing fourth in her first mountain race on this continent and Catrin Jones finished in fifth after only recently returning from injury.
Adding to its trail running races by including 3km, timed races for youth in all regional 2014 summer events.
Start-up funding for Kids Run Canada has been generously provided by Dr. Grant Bartlett, Calgary businessman and supporter of health and wellness. Dr. Bartlett ‘ran’ at the opportunity to help. “I was asked to support a program to get more kids running in the forest. My young grandchildren, and so many others, can participate and grow from this opportunity so my response was a wholehearted ‘yes’.”
Many of Canada’s best trail runners were introduced to the sport through the 5 Peaks series; incepted in Vancouver in 1998, and now hosting 12,000 racers annually, in five Canadian provinces. Getting off the road and on to the trails provides a venue for runners to experience nature, interact with fellow athletes, and become part of a community while enjoying health benefits.
Kids Run Canada participants will be introduced to these same benefits and values, laying the foundation for a lifelong active lifestyle. Kids Run Canada will enable youth to explore sport within a warm and welcoming community while removing many traditional barriers to participation.
5 Peaks CEO, Amy Golumbia, had this to say: “Running and playing in the forest are natural for kids. With the introduction of Kids Run Canada, whole families can run and have fun in Canada’s great natural places while interacting with other trail enthusiasts.”
5 Peaks works in concert with Tree Canada and 60 Minutes Kids Club to get Canadians outdoors. Kids Run Canada is an expression of that shared goal.
For more information on Kids Run Canada, regional race times and locations, go to Kids Run Canada at www.kidsrun.ca.
