Rainy Haney '09

That's my proposed new name for the Haney to Harrison 100k ultra and relay races. Or at least the Rainy Ultra because I've done the relay when the weather's been decent but never for the 100k. It's easy to prepare for this race weather-wise: Plan for rain and anything less is a bonus.
I picked up Denise McHale and her husband, Greg, from the airport on Friday afternoon. I first met Denise in Italy last November (the same weekend as the H2H as a matter of fact) and was soon in awe of her prowess as an endurance athlete. It wouldn't do her and Greg justice for me to try and stumble through the list of accomplishments they have, suffice to say they do some grueling multi-day races over distances like 900km non-stop, usually finishing at or very near the top. Who's crazy now, huh? Denise is actually racing in Abu Dhabi in December. Check out the site: Abu Dhabi Adventure Challenge
After the airport the three of us went to the local grocery store that I frequent and going through the checkout, the lady, whom I've talked to many times in the past, immediately, and correctly I might add, pointed out how it was easy to tell that Greg and I were twin brothers. She said she'd seen us in the store before and prided herself on her how good her long term memory was. Denise had gone to get another item and didn't miss a beat when she got back to join in and add to the twins conversation.
After dinner and the final preps we hit the sheets to wake up at 1:30 to the sound of, any guesses? That's right - rain. We loaded up the boat with beer and other supplies we'd need for the race. Long-time crew person and friend, Tracey Shelley, showed up and we shoved off.

It was a dark and stormy night. The rain came down torrents. The captain said to the first mate, "Tell me a story". The first mate replied, "It was a dark and stormy night, the rain came down in torrents. The captain said to the first mate, 'Tell me a story'". "It was a dark and stormy night..."

When we docked in Haney, forty minutes later, it was still coming down like someone (not mentioning any names but rhymes with "god") was really pissed at us. I went to get my race number and it was coming at us like Tom Hanks in Forrest Gump describing the rain in Vietnam: "Sometimes it came sideways, and sometimes it even seemed to be coming straight up", as it bounced off the pavement. The tents offered no protection from the wind and water. After getting everything in order it was back to the van to wait for the start.
Amazingly enough when the pre-race meeting started there was no rain or wind and you could even see stars through the clouds. An omen that it might be a good day out there? Ha! The thing I don't like about the start of this race is that I can never say hi to all the people that I'd like to. We always arrive with just enough time to do the necessities and that's it. Plus it's dark and with everyone all bundled up it's hard to tell who's who. I turned around at one point and was surprised to see Kandise Froese, immediately assuming she was crewing for her husband, Darren (Mr. 7:32 himself). I was then surprised again to hear she was crewing for Jack Cook. Wow, this just got a little more interesting.
I hadn't done leg 1 since the changes from last year so I was a bit hesitant to take off but eventually I did. It was very easy to follow the signs and glowsticks. Once up on Dewdney Trunk Rd I knew exactly where I was. I decided this year to go with my super-mega lightweight Adidas CS racing flats for the first half of the race. The hills felt like nothing going up them and I was glad I decided on this. The only problem I had with them in training was they were about a quarter size too small and so the toes felt cramped after about an hour. I had taken out the inserts and cut a bunch off the front so my toes were kind of hanging over them and it felt better. After four hours, though, it felt like they were on a cheese grater and so changed into my Supernovas.
I didn't have to ask where Jack was through the first two stages because I could hear someone behind me blowing snot out once in a while and seeing Kandise going by me often solidified who it was. I was sticking with my "Never Look Back" plan. I try to run within my own means and not worry about who might be coming up on me because if you're going to get passed then you're going to get passed, no use in worrying about it until it happens. I have to work on how to maintain the pace or even speed up in the second half of a 100k. My plan today was to run a little faster each stage than in '07. I was planning on a specific pace and keeping it there so it didn't matter if anyone blew by me, I was doing what I was doing regardless of the outcome. With this in mind I was aiming for a 7:29 finish time.
During leg 3 after the hills I stopped seeing Kandise drive by me and by the time it was getting light Carrie said that Jack was nowhere to be seen. He had back issues once again and dropped out halfway through 3. I started leg 4 feeling a bit low. I think I managed to keep up the pace I wanted but knew it wouldn't last. The race actually felt it went by quicker than in previous years. At the bottom of the big hill on 4 another car passed by and stopped near our van, putting on the four-way flashers. As I went by I asked if they were crew and they said yes, for Brett Larner. I was happy that the Canadian living in Japan doing his first 100k would be having such a good race. As it turned out Carrie informed me that they were leapfrogging quite a distance ahead of him and wasn't as close as I thought. He ended up dropping around 80k due to the conditions.
The rain had stopped and it was quite mild so after I crossed the train tracks to start leg 5 I stripped off my tights and jacket, replacing my racing flats, and donning the headphones. It was strange because this year the music just wasn't pushing me like it had in the past. Maybe the wind, rain, and fatigue were having too much of an effect on me. Every time I had to adjust them in my ears it was difficult because my hands were so bloody cold. Getting through this long flat stage was accomplished by keeping my hat down far enough I couldn't see the horizon or what was really up ahead. Once in a while I'd look up to see how much further to the next turn or curve.
A little ways into leg 6 the rain came down with a vengeance. The wind was no longer at my back and now with only a shirt and arm warmers on my shirt stuck to me and the rain went through me. This has always been a high point for me in the race because I wait in anticipation of race announcer Steve King and his wife, Jean, to drive by then come back and give me updates on where the other racers are. He stopped half an hour later to tell me there was a pack about 4 or 5 miles behind me. That could mean my lead was anywhere from 28 - 40 minutes I figured. I didn't even care if that was enough.
Right before the exchange into leg 7, only with help from Carrie and Tracey did I manage to take off my wet shirt, dry off and put on another shirt and my jacket. I couldn't even do up the zipper on my jacket. I was warm for about another hour then the cold started biting again. I heard it didn't warm up higher than 5 degrees. About this time I started in on the soup and the warmth was most welcome.
The hill on 7 was the hardest it's been in the four years I've done this race. At the beginning it honestly felt like I was running in place and going nowhere. My toes felt good so decided not to change to my size 11.5 shoes on the 11% downside. On the flats to the leg 8 exchange I used my strategy of not looking up at the 2k stretches of road I had to cover after rounding each corner. It was the slowest I've ever run that last leg and don't know whether it was the weather or the cold I'd had for a week before but I just wasn't getting it done. It was yet another death march. I can't explain why but it still felt like it went by pretty quick. Before I knew it I was on the main road and turning onto the last street leading to the little bridge before the finish line. Having never gone this way because it was changed last year I didn't know how much further after the bridge I had to go so didn't get my hopes up. But as I turned I saw the finish clock a mere 100 feet away and 7:49 since I started running. I don't even remember much of what happened next. Must have been the cold but I barely remember hugging my crew and getting changed into dry clothes. Before I knew it Denise was crossing the line. Holy crap she was only twenty-five minutes behind me. She was amazing and ran a race I could only dream of: the night before we worked out her splits based on an 8:00/mi pace to give her an overall time of 8:16. Where does she finish? 8:15 and change. Totally cool. She destroyed the record of 9:09 by almost an hour!! Must have been my spaghetti carbo-loading dinner.
Off next to the traditional pub lunch then to the motel to get cleaned up. After a short nap we went to the awards, then to dinner, thought about going to the after party, decided against it, and crashed hard til morning. Thanks to the super-crew, Carrie and Tracey, for dealing with my "unusual" crankiness during the whole ordeal. It was the most one word answers they've had to deal with. I tell you it was harder to crew on that day than to run it. Plus all the volunteers out there had to put up with the elements. At least we could move to try and stay warm. I reported to Steve King that I had a terrible race and mainly that was due to me not hitting my time goals that I felt I was more than ready to do. The first half was brilliant but things fell apart somewhat after that. Blame it on my cold, the rain and wind or whatever, but I know I have a sub-7:30 in me somewhere and I think a course like this challenges everything a runner can train for: uphills, downhills, and flats. Will most likely be in Gibralter for next year's World 100k at this time so H2H will have to wait until 2011 but you never know.

Check out Dirk Handke's report and photos of the day at:

Dirk Handke's pics

My crew's photos:

This is me doing my "I Dream of Jeannie" impersonation trying to "blink" my way to somewhere sunny. Note my "twin" brother Greg McHale to my left



Judie Wilson a little TOO happy



Hey where's all this rain everyone's talking about??



That's better



At the bridge about to finish



Kandise and I saying congrats to Denise



What a wuss, eh Greg?!?!?

Another Wet One

I'm not a weather-watching freak or anything but I generally like to know what's going to happen a couple days ahead. Now, like everyone else, I know not to take a five-day forecast to heart (or a four-day, or a three-day, sometimes not even a two-day forecast) because it is rarely accurate. So when I looked at the long-term weather a week ago on the internet it actually showed the 7th to be sunny. I fell in to the trap. I actually started thinking that we may not get soaked tomorrow. Of course, two days after that it was supposed to rain. Two days after that we had rainfall warnings up to 50mm Friday and Saturday. I don't know what's easier: preparing mentally knowing it will rain for sure or waking up on the day and finding rain. I think I like to prepare for the worst, hope for the best, then if maybe we get breaks in the rain it'll seem like a gift. This will be my 4th H2H and the 4th to be done in wet conditions. Maybe I do better in the rain, considering some of my other 100ks.
Monday also saw the approach of a scratchy throat, indicative of an oncoming cold. Immediately I started pounding the vitamin D and C, more than normal. The Metric concert on Tuesday didn't help with it being a late night and not enough sleep being had. I've been trying to catch up ever since. Now today I rush around like usual getting my stuff together at the eleventh hour, hopefully not at 11pm tonight.

The List is Out

So after a few weeks of checking the website numerous times a day, the entrants list is finally up on the Haney to Harrison page. It is as follows:

Name City Prov Country
============================================================
Al Harman West Vancouver BC CA
Andre Kocsis Vancouver BC CA
Andy Bachmann Pitt Meadows BC CA
Austin Crook Seattle WA US
Avery Saunders Edmonton AB CA
Barb Owen Maple Ridge BC CA
Brett Larner Tokyo TO JPN
Cheri Hamelin Maple Ridge BC CA
Dan Crockett Kelowna BC CA
Darin Bentley Surrey BC CA
Dean McMillen Penticton BC CA
Denise McHale Whitehorse YT CA
Dusty Davis Chehalis WA USA
Gary Poliquin Edmonton AB CA
Gina Dhaliwal Mississauga ON CA
Janice Makarewicz Kelowna BC CA
John Hightower Port Moody BC CA
John Seed Maple Ridge BC CA
Judie Wilson Surrey BC CA
Lucy Ryan Coquitlam BC CA
Matt Sessions Burnaby BC CA
Mel Bos Kelowna BC CA
Nik Swain Vancouver BC CA
Renee Caesar Port Coquitlam BC CA
Rob Adachi Mission BC CA
Rob Mackay Victoria BC CA
Robert Jones North Vancouver BC CA
Ron Mayne Langley BC CA
Ron Rillorta coquitlam BC CA
Sandy Thompson Chilliwack BC CA
Scott Donatelli Vancouver BC CA
Shirlee Ross Kelowna BC CA
Stephanie Case Freelton ON CA
Suzanne Evans New Westminster BC CA
Tim Wiens Vancouver BC CA
Tracy Niemier Maple Ridge BC CA

TOTAL: 36

I know a few names from this list but most notably and sadly missed are Darren Froese, Rick Webb, and Hassan Lofti-Pour. Darren has run this race a number of times in the past and for me is a great opportunity for a reunion with another World 100k team member. Not that it should be a big deal seeing as he only lives in Victoria but it might as well be on the other side of the world for how often we see each other. He set a PR in England of 7:32. Rick Webb has been on the team a bunch as well and done H2H but a hamstring issue has him not competing in a 100k this year at all. Gonna miss him. And Hassan pushed me to my 100k PR in '07 at H2H by starting out like a rocket and me having to hang on for dear life. Luckily I was able to not blow up before the end. He's had injury issues as well the past few months.
I've been reading a few people's bios if I could find them and also some blogs. By hearing how ready these folks are it makes me a little nervous especially when I look beside me right now and see Halloween candy wrappers sitting on the desk. Damn why does this race need to be AFTER Halloween?!?
We never think we're as prepared as we are. I've done all I can do and by this time next week we'll be in the pub downing some beer. I'm hoping I've done enough but not too much. If my shins hold out I'm sure I'll have a decent time. I'm always trying to beat previous times in any race so we'll see what happens.

Training Update

Since around the lake last weekend I've upped the intensity somewhat. Not every workout but a couple per week. I did another long bike as :10 hard :10 easy and can say for sure that the winds have changed direction back to normal. There's now the usual tailwind going east and the headwind on the way home. Even today I did my hilly bike loop and every time I was facing west it was in my face. Ah, memories of the 4 and 5 hour bikes of yesteryear.
Yesterday was 1:40 on the hilly course pushing fairly hard up each hill whereas before I was just grinding up them. The weather for that was characteristic of the run in November with wind and rain and wet feet. I'd like to say I won't walk any hills at Haney but that *%#@! on stage 7 usually does me in. Great practice. I also did another 2:30 through the Chuckanut trails and that day was wet and windy as well. Lots of mud on the back side (of the mountain and me) made for fun conditions. It was pretty dark in some areas due to the weather. Of course the sun came out as I got back to the car but what fun is that?!
Looking forward to seeing who's on the list of racers. Like the website says, "Coming Soon". Found out a few days ago that World team member Rick Webb, who ran a 7:39 in Italy last year, is still nursing a hamstring and won't be toeing the line on the 7th. He was my inspiration because he kept taunting me with threats of breaking my record at H2H. Still waiting to see if Froese or Hassan will be there.
I didn't take advil before my run yesterday and could feel some pain in my shins for about a half hour. Hoping that the taper and advil get me through the last 100k of the season.

Dirk Handke's Around the Lake report

Check out Dirk's report and pictures from the Around the Lake race from Saturday. It's a little wacky, just like him.

Dirk's Around the Lake Report

Around the Lake Give 'r Take

This 30km run that happened yesterday, the 17th, should have been called "Around the Lake Give 'r Take a Few Big Long Hills Near the Lake". When I saw the topt map of the course from the website it looked like any other trail around a lake. This usually entails a flat course because most terrain near a lake is relatively flat. This course around Cultus Lake was by no means the hardest I've ever done but it had it's steep moments.
It's been a long time since I've raced in the trails and about three weeks since my last trail run. I had forgone a speed session on the road this week because the plan was to add some quickness in the meat of this run. The plan was to go easy up the first large hill to the aid station at 6kms. Then I wanted to pick it up a bit and keep the intensity and heartrate high for most of the race then ease back down for the last few kms.
I spoke a bit with Matt Sessions, who's run this race before and done many editions of it, and asked him as much as I could think about in regards to what the course was like. I guess it's really nice on a dry day but today was a crapshoot because of the continuous rain the day before and this morning. It was supposed to get worse as well. Something like 50mm was to fall that day. Luckily the worst of it hit after I had finished.
The race was off and we had a pacer to show us the way to the first aid station. When two guys passed him after about 4km I knew this would be interesting. Would they slow down or continue to fly like I've seen guys do in the past? I was partially right on both accounts. There were four of us running sort of together up until the first aid station - Matt, Dirk, Devon and myself. Devon and Dirk slipped out of view halfway up the first long hill. After the aid station I left Matt, executing my race plan of speeding up. I eventually caught up to Dirk and Devon. I ran with them a bit and waited to get my breath before politely asking if I could pass. Until I did though, I followed Devon down this very steep, slippery section which had to be a motorcycle path because the path was shaped like a deep "V" with water down the bottom and muddy slopes. We were going down at break-neck (at least for me) speed and I was actually laughing watching and listening to Devon barely keeping on his feet. I knew it was the same for me but it's always funnier seeing it than actually doing it. I know Dirk behind me was going through the same thing.
I finally had a flat stretch to pass and the trail turned more into a dirt road with a gentle downhill to it. I really began moving feeling really strong. There were so many branches hanging down on the course I was doubled over a lot of the times keeping them out of my face. The puddles as well consumed the trails at times and one was forced to try and skirt the edges and find drier, more solid ground. Sometimes there was a deep section with the choice of going straight through the water or do a "Matrix-like" run along the bank while trying to avoid slipping back into the water. Seriously, after an hour I got over the puddle-thing and just plowed right through.
Dirk was flying up behind me and we emerged from the trails to go through a field of knee-high grass with me barely in the lead. I guess I was going a little off course because a woman yelled at us from a ways away to go more to the left. As we curved over that way, Dirk took up the lead and really started pouring it on. We hit some pavement and I stopped to tie a shoe and he hit the afterburners on a long downhill section and it was all I could do to keep him from gaining too much. This quick a pace was not part of the plan but I thought if I didn't stay with him I'd lose him on the second half of the race. The paved road started going uphill and I made up some distance on him. We reached the next aid station and when I next saw Dirk he had his hands on his knees like he was tired and just standing there. I saw another person running up the hill after the aid station and it took until my tiny brain registered on the ground the spraypainted words, "Relay Exchange", that I put it together that Dirk was on a relay team.
You've got to be kidding me, I thought. I went almost all out to stay with him and now he had a woman with fresh energy taking off on the second half while I was withering. It actually worked out okay in the end because this speedy lady, whose name I found out later was Mel, was a great rabbit and made me push myself more than I would have if she wasn't there.
She was running strong up the hills while I powerwalked them. I tried to catch her on the flats but it was only at a very long decent that my flailing paid off and I caught her. We shared a brief word and I kept going.


A shot of me almost hitting the beach section
Photo by Peter Watson

Towards the end I was told to just run along the beach and when I did for a minute or so I couldn't see any of the pink ribbons we'd been following. I looked back to see where Mel was and it took a couple minutes before I saw her behind me and figured I was going the right way. I finally saw the finish tents and was grateful because I was feeling a bit cooked.
Through the finish and straight into the lake I went to clean off my legs and shoes. I dried off and changed and waited for the awards. One of the coolest winners' trophies I've received in any race was this one today which was a hand-carved walking stick made from a Hazelnut tree. At the top was carved a Wood Spirit which apparently every tree has, as the superstition goes.
This was a great, fun race made even better by the weather and mud and great food at the end. I can't believe I've missed this one for so many years. I may be back next year in prep for the World 100k in Gibralter. Of course I should take it a little easier because my legs are still killing me. I guess it pays to do a bit more trail running before I race one.
I can't see H2H being this fun but the weather should be about the same.



One hundred feet from the finish line - notice the still present heel strike, damn!


Me telling Mel how much she helped me keep up a good pace


In need of a lake bath


Ooohhhh yeah


A taste of the rain I missed by only a few minutes

The first and last five pictures courtesy of Vedder Running Club.



The inscription burned on the walking stick


The Wood Spirit

Training Update

True to my word I've been doing more biking and shorter, speedier runs plus hilly runs. Some highlights of the last couple weeks have been my long bikes that felt really good. I was setting out last week to do 3:00 with :20 hard and :10 easy. After my first twenty I realized it's been a LONG time since I've even done a three hour ride let alone one at effort. I cut it back to 10 and 10 for the remaining of the ride and it went really well. It happened to be on a day when the weather turned and it was cool and windy as hell. Every direction had the headwind. Surprisingly it was a bad headwind going east with more of a tailwind heading home. I don't know whether it's just the time of year and maybe it changes in the spring but when I used to do the long rides I would always have the wind in my face on the way back, sometimes, three hours or more. If that doesn't make you find out what you're made of then I don't know what would.
The other day after Carrie and the kids set off for the Island where Carrie did the Victoria Half Marathon (2:08 on little training, way to go baby!!) I went out for another long one at about 3:30 in the afternoon. I can't remember if I've ever left the house at that time destined to go that long. The weather was cool but sunny with that damned headwind again. At least this time I knew it would be easier on the way back. Although it was a route I've done many times before, this time was different mostly because of the light and basically the way things looked out there. It was like doing a new ride. Plus knowing that it was only the dog waiting at home for me made it easier to keep my mind on the riding. Then on the way home the tailwind made me feel like superman and I flew back just before it was too dark to be on the road.
The running has been good. I've been doing dreaded treadmill workouts, mostly ten minute hill repeats, but also a lot out on the road. The other week was 2:00 for 18 miles at 7:08 pace then right after I did 1:00 at 6:30 pace on a hilly route. It was satisfying to know I could do that sustained speed for a time, not that I'll be doing that pace on Nov. 7th. Yesterday was a warm-up hour of 8.5 miles on a moderately rolling course. Then the real work began when I went out 8.5 miles on a very hilly course then turned around and came back. That was the longest run on pavement until Haney. Going to head down to the trails the next couple of weeks.

Barefoot update:

Grumpy man at liquor store: "This is a bad place to be barefoot."

Me: "Why's that?"

Grumpy: "There's lots of broken glass on the floor.:

Me not wanting to pursue the matter: "Okay thanks I'll keep a look out."

Manager at grocery store: "Excuse me, sir, do you have any shoes?"

Me: "No."

Manager: "No sandals or anything in your car?"

Me: "No."

Manger: "I'm concerned you could step on glass or something."

Me: "I'll be careful."

Don't these people ever look down when they're walking outside. There's way worse stuff out there.