Hey, Where’d All the Water Go?

This morning at Hawyard Lake…

Thinking that a loop of the lake may be out of the question after all.

A Running Nirvana

Surprisingly, I am feeling pretty good this week. I usually spend two or three days after a ½ marathon on light duties, taking the stairs backwards and “oof”ing each time I sit down or stand up…toilets are the devil.

Last night I broke my own rule of no running for a week, and ran (gently) with the Intermediate Running Group on an undulating route through Kanaka Creek. I got a bit of a tongue lashing from my quads on the downhills and the twang at the behind my knee magically disappeared when Conny said that there was nothing back there that could possibly twang….silly me.

On Saturday we move back onto the trails until the end of summer and I couldn’t be happier. I love the trail running season, and being able to run in the events as opposed to running the events is something that I really missed and am excited to get back to this year. So with five trail races and one adventure race already on the calendar you would think that I would be satisfied. But the urge to Rock and Roll again has not gone away mad or just gone away, so today I added one final race to my summer schedule

Well Hello February

Oh what a beautiful morning, and a run day to boot!  I didn’t even let the paint cans that have been added to the dumping grounds at the end of Matheson Avenue ruin my mood.

Only exposing the skin on my face, I hit the trails this morning with Conny.  It was also a great opportunity to wear my running glasses, which haven’t seen daylight since the Vegas marathon.  There is nothing like the sun hitting your face on a chilly and crisp winter morning…ah vitamin sunshine (I know, I probably didn’t show enough skin to absorb whatever weak rays were shining and it wasn’t enough to warm my bones, but for a solar powered girl it was more than a ‘moment’).

On an equally fabulous note, congratulations everyone, we survived January!  I like February (mostly because it’s not January), an am looking forward to what it has in store; hearts, flowers, chocolate and a ½ Marathon!

What are your plans for heart month?

Encounters with Wildlife

Sharing the trail means more than sharing it with other runners, it also means sharing it with wildlife.  While encounters are few and far between when running in a group, there is always the possibility. In addition to remaining calm, here are some tips from BC Conservation Officers should you find yourself in such a predicament:

COYOTE

• timid and will usually run away if challenged.  Coyotes start posing a risk to people when they lose their timidness and become comfortable around humans – this is usually a result of direct or indirect feeding by humans.
• It is an offence to feed dangerous wildlife under the Provincial Wildlife Act.
• If concerned about a coyote encounter or about encountering aggressive coyotes, keep a deterrent handy.
• Deterrents could include: rocks, sticks, banging pots and pans, tin cans filled will rocks or pepper spray (may not be an option in an urban setting).
• If a coyote approaches a person, make yourself look as large as possible – if sitting, stand for example.
• Wave your arms and throw objects at the coyote.  Use a deterrent.
• Shout at the coyote in a loud aggressive voice.
• If the coyote continues to approach don’t run or turn your back on the coyote.  Continue to exaggerate the above gestures and slowly move to safety.

BEAR

• Every bear encounter is unique so there are no steadfast rules which can be applied to every situation.
• If you meet a bear in the wild, try to remain calm. Never approach or chase the bear, instead face the bear without making eye contact and back away slowly. Take the same route out that you came in. Try to keep track of the bear’s location, but again, don’t challenge the bear by making eye contact.
• If the bear makes blowing or snorting noises and then charges and veers off at the last second this is likely defensive behavior so continue to back away.
• Extend your arms above your head appearing as large as you can, talk in a gruff voice, and look for a weapon such as a rock or stick. Try dropping your pack to distract the bear, but only do this if absolutely necessary because the bear could learn to pursue people for their packs.
• Climb a tree as a last resort

COUGAR

• The following are guidelines in the event that you do encounter a cougar:
  • Stay calm and keep the cougar in view.  Pick up children immediately – children frighten easily, the noise and movements they make could provoke an attack.  Back away slowly, ensuring that the animal has a clear avenue of escape.  Make yourself look as large as possible.  Keep the cougar in front of you at all times.
• Never run or turn your back on a cougar.  Sudden movement may provoke an attack.
• If a cougar shows interest or follows you, respond aggressively.  Maintain eye contact with the cougar, show your teeth and make loud noise.  Arm yourself with rocks or sticks as weapons.  Crouch down as little as possible when bending down to pick up things off of the ground.
• If a cougar attacks, fight back.  Convince the cougar you are a threat and not prey.  Use anything you can as a weapon.  Focus your attack on the cougar’s face and eyes.

Information source: http://www.env.gov.bc.ca

Tips for Trail Safety

Tips for Trail Safety
Smart trail use includes adherence to some basis safety practices. Trails are shared recreation amenities and are accessed by a variety of users at the same time. Please be courteous to all users, and remember that pedestrians have the right-of-way. All trail users should stay to the right on the trail.

• Wear reflective material and carry a whistle or noisemaker.
• Own the trail. While using the trails, project alertness, confidence, and determination. Your shoulders are back, you are aware of your surroundings, and you have somewhere to go.
• Go with a buddy. Use the trails with a friend. Two or more trail users can assist each other in the event of accident or injury, and one can always seek help.
• The day is your friend. It’s better to avoid dusk and darkness.
• Use all your senses. Listen for suspicious noises. Don’t wear headphones; they impair your ability to hear someone approaching you from behind. If you sense that an area may be unsafe for you, leave. Use discretion when acknowledging strangers, and follow your intuition about unfamiliar people and areas.
• Take what you need. Carry personal identification. If you use a medication frequently, such as for diabetes or angina, take it and instructions for use with you.
• Leave valuables at home. Don’t make yourself an obvious target. If you must leave valuables in your vehicle while you are on the trails, hide them well before you arrive at the parking area; auto burglaries are all too common.
• Have someone waiting. Always let someone else know where on District trails or parklands you will be going and when you will return, and instruct him or her to call 911 if you do not return as planned.
• Be easy to find. Use marked, authorized trails only.
• Be considerate, aware of your impact on the trail and parklands, and aware of your effect on other park and trail users.
• For everyone’s safety, stay to the right side of the trail, especially when approached from ahead or behind by other trail users, and travel single file around blind curves. When several persons travel side by side, it can be difficult for other trail users to pass safely.
• In some cases, the best approach upon encountering a group of trail users approaching you is to move to the edge of the trail yourself, or off the trail if circumstances permit, stop, and let the group pass you.
• Check behind and to both sides before changing course.
• Use marked, authorized trails only. Respect trail and area closures. Most unmarked (unposted) trails have been created by other park users, tend to erode quickly because they are not well constructed, unnecessarily degrade the view and the plant and animal habitat, and are not maintained or patrolled. The authorized trail route may be a little longer, but using it gives you a little more scenery to enjoy, a little more exercise, and the satisfaction of knowing that you’ve helped preserve your parklands. “Leave no trace.”
• Stay within park boundaries. Fence lines are marked. Please respect the rights and privacy of adjacent property owners.
• Be prepared for the weather. A regional trail or park some distance from your home may have a very different climate. Adequate water supply and sun protection are advised for all outdoor activities in hot, sunny weather. Have several layers of appropriate clothing available if cold, wind, or rain may be present, especially in shady canyons or on exposed ridgetops.
• Please do not disturb or feed wild animals in the parklands. A general rule is that if a wild animal is easily approachable, it may be ill and should be left alone. Inform a park ranger or Volunteer Trail Safety Patrol member if you see an obviously sick animal.

Source: www.parkpatrol.org

Cold hands, warm heart

This morning Conny and I ran around Hayward Lake.  The trails were pretty frozen, but the fresh dusting of snow made the beating that our knees took almost worthwhile.

Lately the cooler weather really affects my hands. It doesn’t seem to matter how many layers of gloves that I wear, my fingers, hands and wrists FREEZE! This morning, bound and determined not to have cold hands I strategically placed 4 “little hotties” in my gloves and cuffins of my running shirt. By the end of my second set, my hands were so warm that I had to put 2 of the hotties in my back pocket, but once on the east side of the lake they were back in my gloves. I am sad to report that by the end of the run, my hands were so cold that a 20 minute shower was in order. Any suggestions?

A few pictures from this mornings trek…

January 2

No crosswalks or traffic lights for me this morning, just 10km of picturesque trail in Golden Ears Park. 

Coffee afterwards was just as spectacular. I enjoyed my last eggnog latte of the season as Daryl commented on what big ulnas I have…wrist bones people, come on you have seen me! From there on it just got worse, Angie not recognizing Brian because he was wearing pants, Jake reading articles in the paper, but I heard Playboy. It was just that kind of morning.

However you spent your morning, I hope it made you smile.

A loop of the lake

I knew before my feet even hit the floor this morning that my muscles were, as Brian so eloquently put it, commenting to me. The comments weren’t nice, in fact they were down right offensive…effing Accumulator…calves, glutes, shoulders, chest, I would soon find out right hamstring too.

Really, what was I thinking yesterday? Today was to be my first run over 5km since the marathon, so with another sufficient slathering of Muscle Eze, an Advil and my breakfast in hand, I hobbled out to my car to meet the gang at Hayward Lake.

The last time that we ran the entire loop of Hayward was the morning after a wicked windstorm that knocked down what seemed like most of the trees on the east side of the lake, turning our 17km trail run into a bit of a trail blazing experience (Conny would say that it was an adventure, and if you enjoy crawling under and over trees on the side of an embankment that may at any minute roll and crush you, then call it an adventure. And no, I am not being dramatic).

The Hydro crews had done a great job cleaning up the trail, but there were still a few spots where you could see the magnitude of the damage.

By the end of the run, what muscles weren’t stiff to start with were now pretty fatigued, but it felt great to get back to running some distance and fantastic to be back on the trails.

If you go down to the woods today, you’re sure of a big surprise

My tweet this morning…

Layered up, and I do mean layered up (from bottom to top: 1 pair anti blister socks, 1 pair wool socks, trail runners, thermal tights, windsprint pants, brisk run gloves underneath mittens, flow y tank, thermal long sleeve, run like hell t, running jacket, neck warmer and toque) I met Conny for our 14 mile taper run this morning.

Because it was so cold, I had to put my camelback on underneath my running jacket to prevent the drinking hose from freezing, and Conny was quite amused by my “hump”. I was not; I was kind of cranky because with so many layers and a camelback under my jacket, I felt a little like the Michelin Man, whose real name I was told is Bibendum.

So off we went, once around Hayward Lake. We started from the Ruskin Dam and headed out along the Railway Trail. The sun was somewhat warm (and the only redeeming quality of the run) and for the 40 minutes I reconsidered 1 of my many layers. The last few days on the west coast have been unseasonably cold and windy and there was a fair amount of debris on the trail, but nothing that would prepare us for what we would encounter on the other side of the lake.

After a quick pit stop in the nicest public bathrooms you will ever find we went across the Stave Dam and up to the Reservoir Trail. It was here that I noticed that Conny also now had a “hump”…not so funny after all is it? As soon as we got onto the Reservoir Trail we noticed how much more debris there was across the trail, still not enough to stop us, we kept moving. The sun doesn’t hit this side of the lake, so it was a whole lot cooler making me feel better about the 10lbs of extra clothing that I had worn.

Not far down the trail, we came across a tree down across the trail, then another, then another. We spent a good chunk of what should have been about 70 minutes (which turned into 100 minutes) climbing over trees, crawling under trees and navigating through mazes of branches. It wasn’t just the downed trees it was also the ice. I literally slid into our 12th set! I have never been so excited to see the Canoe Landing Trail until we had to make our way through another 5 or so trees on the side of an embankment.

I am not a fan of danger, Conny saw it as an adventure, and so as invigorated as Conny was, I was winey. We made it out and I lived to tell about it. I guess it was an adventure, but I am grateful that I do not have to go on that adventure again until January.

Once around the lake

With H2H 4 weeks away, a ½ marathon on the horizon and in honour of D running her marathon tomorrow, we decided to log some distance today. So this morning 5/8 of the Milfs and Skullets met at the Ruskin Dam for a 17km trail run around Hayward Lake.

Usually when we run the Hayward loop we start at the main parking lot and run the first 5km, which is relatively flat (2 hills, you can add 2 more if you are feeling ambitious) first, which serves as a great warm-up for the next 10km, which we refer to as undulating, followed by a crazy down hill (what goes up must come down) and then a final flat (is it over yet) km back to the parking lot. We love this route because it is mostly trail, it’s beautiful, close to home and it takes you about as long to complete it as it would a fairly flat ½ marathon. To mix it up a bit, this morning we decided to get the hills over with first and finish with the flat section – it seemed like a good idea at the time.

Coming off my “yay me day” yesterday (spin, sauna, massage, sushi, nap, pedicure, take-out from Il Corsaro and a glass or two of Ruby Tuesday, one of my new fav’s), I felt pretty relaxed and ready for a couple of hours on the trail. It had been a few weeks since the 5 of us had run together so there was a lot to chat and sing about, I don’t think that I stopped laughing for the first 50 minutes (notable moments included the renaming of Conny, a shirtless hiker story and Chris belting out 80’s songs unaware of the audience behind him)!

By the time we hit the crazy downhill, my legs were pretty tired (usually at this point we would only have 2km or so to go…today we had the 2km plus the 5km flat…whose idea was this anyway?). We had also moved from 80’s to 90’s, and I joined Chris with a soulful rendition of “Santa Monica” (I enjoy singing with Chris because he adds in all of the guitar parts, as well as any relevant “yahs” and “ooo’s”, he also knows the words to EVERY song EVER).

Chris and I took the trail and the others took the road, and we met back up on the Stave Dam. You miss a lot crossing the Stave Dam by car. When you cross it by foot you do so on a metal walkway that is attached to the side of the dam. It is a bit scary because you can see through the walkway and all the way down to the water and rocks below, so if you have even the slightest height issue and look down it makes you freak out a little.

We hit the main beach and had a little paddle in the lake; even Soraiya went in up to her ankles (sorry I splashed, that wasn’t nice). I was surprised how warm the water still was and by Conny and Colin’s great finds on the beach.

Enough already, break time was over and we got back on the trail for the final 5 flat and grueling kms. There was not a lot of conversation here, the aches and pains were starting to kick in, and all I could think about was orange juice (it may have had something to do with Chris and Colin’s yellow shirts).

We finished our loop in about 2 hours. In all honesty I could have done without the last 30 minutes and the smelly dogs that we, well not all of us, pet in the parking lot when we finished, but we got our distance in and were done by 10:30am…good for us!

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