Some of us are still at it. Out there givin' er out on the race scene. We want to wish the following PACE peeps good luck in their events this weekend:
Bob - Larry Nicholas Memorial Run 9km
Natasha - Tunnel Run 20km
Alison - Night Run in Vancouver 5km
Donita & Phil - Banff Winterstart Run 5 miles
Please send your race reports to firstname.lastname@example.org
We are very excited to announce that we have a new venue and date chosen for the 2014 Autumn Rush Trail Race! Mark your calendars for September 12, 2014! Our new location will feature never before ran trails and allow all runners, of all distances, to experience one of Canada's nicest trails: Angel Springs. Our course will be very similar to last year as the feedback we received was incredible! So you can count on it being just as challenging and yes, we will remove the short section of double track leading up to the KVR.
The planning has already begun and registration for the 2014 event will open in the spring. Keep checking back for updates!
Autumn Rush was my first experience with organizing a trail running race. While I have been organizing and coaching trail running clinics through my business P.A.C.E. Sports Fitness, for the last 8yrs, pulling together an event as big as Autumn Rush took it to a whole new level.
I was fortunate to have a lot of people support me and without them the event wouldn't have been as successful. My very good friend, Shannon Willford, was the co-race director and together we pieced together challenging, fun, yet technical courses for all 3 distance. Not to mention designed a really fun 1.5km route for the kids course which we were thrilled to have 20 kids participate in! Shannon also was responsible for all the permits and communications with parks, picking up the posters etc... and in charge of aid station food, post-run food and the BBQ supplies. She was on the course marking team, as well as early morning set up and take down.
Just wanted to wish Donita and Phil good luck at the Banff Winterstart race this weekend. These two just finished running Hallow's eve last weekend and now they're on the road again!
The race looks pretty cool. It is a 5miler that takes place at night. Race starts at 7pm. Participants carry glow sticks and apparently there are no street lights once outside the Banff townsite. The only thing visible will be runners Glo Sticks. Runners get awards, refreshments etc... back at the lodge afterwards. Sounds like our PACE Halloween night run :)
Have fun you two lovebirds and take lots of photos of your glowing run.
October 27, 2013 Hallows Eve, North Shore, 9 am Start
I’m telling everyone it was 21km but the Garmin only showed 19.5km…….
2:13 finish time; 50/154 Overall, 8/32 Category 30-39
Firstly, let’s get to the best part. It was a DRESS UP RACE and we all wore matchy matchy Crayola Crayon costumes. I think this part is really important because it highlights a couple of the important reasons why we run – i) to have fun and ii) to get up to something wonderful with your friends and soon to be friends. The fact we just happen to look really cute is just bonus.
My race started out slow. Jumping up and down at the start line didn’t leave me feeling as ‘warmed up’ as I would have liked, so I took it easy out of the starting shoot to get my body moving and my blood flowing. The comfortable warm up pace allowed my attention to be drawn to the fact we ran through a real cemetery. Mmm-Hmmm, that’s right….. It was a nice authentic touch - especially the pile of dirt and backhoe parked on the lawn part. After the short zip through the cemetery, we were directed into some really sweet windey forested trails. This part of the course used to be much more North Shorey (i.e., rooty, rocky, treacherous and full of mucky wetness); however, this year it was practically paved with that grey fine crushy gravel used to build what feels like quazi-sidewalks. Although I was hoping for good ol’ fashioned mud here, it turned out to be nice and fast and easy to jostle back and forth with the others on the course.
When we got into the first section of the real wet, rooty business, I was finally warmed up and ready to go – only to find there was a bit of a congo line all jammed up ahead of me. A College Graduate, a Pumpkin, a Devil Kitty, one of the multiple Wonder Women out there, and a smattering of other non-descript racers were now right in front of me and not going nearly fast enough. After I nearly biffed twice - my line of vision was pretty crap behind the Graduate’s billowy ceremony gown – I went for it. “‘Scuse me. On your left. Great work! ‘Scuse me. Loooove the costume. I’m going by. Ohmy, you’ve got a lot of styrofoam peanuts in there. Nice work. Perfect, great, thanks!” And so on and so forth, until I pick-pick-picked my way to a PACE I was happy with.
The next part of the race was steep, wet, muddy, rooty, rocky and, of course, the funnest part of the day. It was clear to me I was limited by my technical skill on that terrain – my mantra was “quick-quick-quick”; however, “bwah!” and “no-no-no” spilled out of my mouth a
few times too. I felt like I was seriously flailing at some points and a couple of times I had to come to a dead stop and decide where to put my next step. Oh, and it’s official - I do naat like off-kilter wooden boardwalks one bit. All that said, this part of the route was magic. I was in heaven.
As it turned out, the technical stuff was pretty much over when we entered into Lynn Canyon Park and ran for what felt like forever on a wide open, upwards (false) flat service road. After kilometers of this I figured for sure I was never going to see Pana again (I was right….. I didn’t). We veered off the service road (finally), and started a little technical
ascent where I bumped into my fellow Crayon, Denise, and passed a creepy Zombie.
After that, it was open trail all the way home, mostly downhill and pretty fast. The Zombie BA-lew past me on this downhill saying something like “Gotta make hay while the sun shines” or something else equally confusing. I really can’t remember. It didn’t make sense then and it sure isn’t coming back to me now. No matter, about 2 km later he was rubbing his glute and kinda dragging his right leg. I thought it was very zombie like of him, but I’m pretty sure he wasn’t trying to be in character at this point.
At about kilometer 16 I was *really* regretting the delicious curried chick pea salad I had for early supper the day before. I started to experience some (unfortunately, typical) uncomfortable GI distress. It was a bit touch and go, but ultimately, I managed to hold it together. (literally) Yay.
I kept up the PACE and I don’t think I waned in speed or effort for the last few kilometers.
<insert back-patting emoticon here> My Garmin showed 19.5 km but I am going to keep telling everyone it was 21km :) Pana, Denise and I all finished within 10 minutes of each other and were able to mull about the finish line in our cute little crayon costumes, ogling
the prize table (which we later claimed our rightful bounty) and drank the delicious hot coffee (thanks Delaney Coffee).
All in all, it was a great day, a pretty darn good race for me and a *fabulous* weekend over all. Which, ultimately, brings us full circle and back to some of the very important reasons we get up to trail running in the first place- to get up to something great with your friends and have a blast doing it!
Thanks for reading and until we meet again,
Keep. Being. Awesome.
Congrat's to Bob & Natasha who smoked the Kal Park 9.5k race on Sunday. Bob took 20th overall and 3rd in his category in a time of 47:12. Natasha placed 30th overall, 6th female and 4th in her category. Way to go you two!!
Sounded like conditions were great for the 2013 Hallow's Eve Trail Race this year. Congrat's to all the PACE peeps who took part! Results are now posted HERE. I guess there were some runners who got race bibs w/out chips this year so the online results have yet to be updated.
I did hear updates from Lynn and Leigh-Ann. Lynn came in 4th woman overall and 1st in her age group and she just loved the race! Leigh-Ann showed true grit as she rolled her ankle with 2km to the finish line and still finished in just over 1 hour. After a trip to the hospital where she was told after an x-ray she has a bad sprain and a piece of bone chipped off :( Did you get that? She still finished!
if any racers have a race report or a few words you want to share on our community blog - please email me.
This Sunday PACE athlete, Crystal Flaman is doing what she does best. She is running and raising money for charity. The event is called A Great Big Run for Africa. It is a 100k relay from Kelowna to Enderby. They are looking for runners to participate and from what I gather, you don't have to commit to a specific distance. Just get out there and get involved.
Full details for this event can be found HERE.
Have fun and good luck with the event and fundraising Crystal! Send us some photos and a write up when you're all done so we can follow up with how it went. - Coach R
Good luck to Rosie, Natasha and Bob who are running the Vernon Cross Country run this weekend!!!
This weekend in North Vancouver is the Hallow's Eve Trail Race. Held on the rugged and technical trails of the North Shore, athletes have their work cut out for them regardless of the distance they are racing. New for 2014, Hallow's has added a marathon route for those who can't get enough punishment.
PACE has been represented at this race for the last 5 years. We would make this our year end road trip and take in the grouse grind, all you can stuff your face with sushi and dress up to suffer before driving home. It is one of my personal favorites and the race director is super-duper friendly and puts on a memorable event.
This year we want to wish Pana, Leigh-Ann, Cindy, Glen, Lynn, and Hayley good luck as they represent PACE and kick some butt, smiling as they do it :) I hope I haven't forgotten anyone - if so please drop me a line quick. email@example.com
If you only had a 15min window would you lace up your shoes and go for a run? I think most people wouldn't bother, thinking 'what is 15min going to do for me?' Maybe I am wrong... I would love to hear your comments and if you take advantage of a window to run or do you have a minimum duration to make it 'worthwhile?'
I had a 15min window before picking my son up from school the other day. I dug in my gym bag. Put on damp shorts from my class that morning that I forgot to hang up in my office. Ran in my t-shirt and cotton socks (!!) and seized the moment. I got a good tempo pace going and actually felt good to run hard for 15min. It was more a stress relief and I enjoyed getting some fresh air into my lungs after being stuck behind the desk all day. My vote is that 15min is defiantly worth it.
We kicked off another clinic at True Outdoors tonight. Over 50 RAD trail runners came out and kicked some butt on a fun group run and dry land session. Over 1/4 of the clinic are all new participants but you would have never known by the end of the night. Friendships were being made and laughter was in the air.
I am pumped to coach this clinic. The energy from this group is amazing. Nothing but good times ahead...
We don't have snow quite yet - but at some point in this clinic we will be lucky enough to get to play in the snowy trails that surround Kelowna.
This Wednesday the Maintenance clinic kicks off at True Outdoors. Participants of this clinic can expect some motivating speed session which focus primarily on tempo, stamina and hill training on Wednesdays and steady endurance runs on the Sundays, for the duration of the 8 week clinic. Our goal is to simply maintain the fitness we have taken all year to build and carry it over into the new year in a motivating, social and fun environment. Some Wednesdays also include a dry land portion focusing on exercises that help prevent common running injuries.
The clinic welcome over 40 people this season and a total of 50 with our amazing team of leaders. I look forward to exploring and enjoying the transition into winter as we run out way towards a new year.
RACE REPORT BY P.A.C.E. ATHLETE: DAN STRAW
It was with some trepidation that I decided to sign up for my first
ever 50 mile race this year.
The race I opted for was the Meet Your Maker(MYM), which along with 50 miles of trail running also includes 3700 metres of ascent and 3700 metres of descent around the trails of Whistler,BC. Myself and my support team(Rachel and Harry) arrived in Whistler friday night, with the race starting at 5.00am Sunday morning.
Saturday morning was race check in followed that evening by the pre race dinner and mandatory meeting. There was over 300 athletes running in either the solo or team categories. The dinner was great, Pasta and salad, and a bar,which i abstained from,it was then off to bed to try and get a few hours zzzz's.
Slept pretty well considering, and was out of bed at 3.50 am, I always find it difficult to eat at this time in the morning but the protein shake did the trick. It was then a 10 minute walk to the start area.
At 5.00 am we were off, the first leg was 10km in the dark on smooth trails, I kept the pace nice and slow, and felt good, and rolled into the aid station with 40 minutes to spare. I quickly refuelled and was off again, the 2nd leg was 21km on a technical mountain bike trail known as Comfortably Numb, this was fun apart from the Wasps,(stung on the back of both knees) I arrived at the next aid station with 1hr35mins to spare, Rachel sand Harry were waiting for me here with trekking poles and fuel.
No time to hang about as leg 3, is 10km's and 1150 metres of climbing. This is when things started to go wrong. I had decided to freeze my protein drink for the climb thinking it would defrost quickly in the heat, and so would stay nice and cool,how wrong i was. It basically remained an undrinkable block of ice for 3 hours. About 100 meters from the top of the climb in a forest I "bonked", my heart rate was going through the roof, legs were cramping and head was spinning, I decided to sit down for what felt like an eternity but was probably minutes, ate some food and then went again, luckily 10 minutes later I was out of the trees and it was all down hill to the Cable Car, I lost quite a bit of time here and only made the cutoff with 30 minutes to spare. Grabbed some food from the aid station,ate, and did some stretching in
the Cable Car and got ready for a 1150 meter descent over 8kms.
The run down was quick, and it was good to see the support crew at the aid station with pizza and coke, i picked up some time on the descent and was now 1h15 ahead of the cutoff. It's amazing the healing power of Coke and Pizza, I felt great and started the next leg of 12km and 400 metres of climbing in a positive frame of mind. I didn't see another runner for the next 2hours, and it was good to arrive at the aid station where the support crew was waiting with another can of coke. After that the last 2 stages flew by,(even though it took nearly 4 hours) 20km and 700 metres of climbing, over a mixture of terrain, to arrive at the finish with 1hr15mins to spare. Harry(my son) joined me to cross the finish line and Rachel,Pizza and more coke were waiting.
For a first 50 miler this is a great event, the scenery and variety of trail is spectacular, the aid stations were well stocked, course well marked and marshalled. The one big concern is reaching the cutoff at the top of Blackcomb Mtn, I tried to keep my pace slow and steady throughout, but even then I only had 30 mins to spare.
I would recommend Injinji Socks to anyone running any distance, I had no hotspots or blisters, which is great for 14 hours on my feet.I run in Icebreaker and Arcteryx clothing which again works really well with no rubbing or chaffing.
My fuel consists of Hammer Perpeteum(when not frozen),Endurolytes and Anti Fatigue Caps.
Apart from that, sign up for 2014, you won't be disappointed Big thanks to my support crew, and all the coaches and runners at P.A.C.E.
Sunday August 18th we launched the fall clinic with our first long run of the clinic. We headed over to Smith Creek where groups split up with their designated TEAM leader and hit the trails! Run groups ran anywhere from 45min to 3hrs, depending on what groups you're training with.
Smith Creek is one of the few loops that offer a great meandering singletrack climb instead of a fire road ascent. Towards the top of the climb the trail gets steeper and a little more difficult to climb, but by this point you are nearly up and on a plateau looking over West Kelowna. There are varying wasy to descend the fast flowing downhill and it's hard to know which trail to take if you're not familar as they are not obvious or marked but most ways will dump you back to the parkin area. This trail was built for mountain bikiers, so be mindful if you're out hiking or running as these riders come ripping down at fast speeds!
It was a fun, social outing for all groups as people got to know new members of P.A.C.E. and just enjoy a steady morning out on their feet.
This past weekend I participated in the Squamish 50 up in Squamish, BC with about 25 other friends from P.A.C.E - I completed the 23Km race in the most beautiful place I had ever been with some of the best people I have ever known. I am so proud to call them my friends. For me, I had originally dropped out of this race back in the spring - for many reasons - but basically I really had no desire ...or motivation to enter any trail races, which is really out of character for me. It took months to get to the point where I was finally feeling pretty good mentally and physically and after learning a few weeks ago I was still registered to race, decided to go for it. I am so glad I did, the scenery is beyond unbelievable. The course awesome. It was challenging with lots of uphills and downhills, and lots of technical parts that really kept you on your toes. I loved it!
This race was different for me than any of the others I have done. No pressure was the motto! This race was not about my time, it was just about simply going out there and running with friends to have fun - I ran with two awesome people and we shared stories and laughed the entire 23km. It was the most fun I have ever had on a race. It was so wonderful to have friends there at the finish line congratulating you, and seeing my hubby there with a big smile on his face cheering me on brought tears to my eyes. Supporting other PACE peeps as they crossed the finish line makes you feel a part of something bigger than just a race - it is truly a family of people that love trail running, support and care for one another, laugh, cry, motivate, or just simply listen to you. Being part of such a great group continues to make me a better person and motivate me to take on challenges I never thought possible. Thanks P.A.C.E.
Sometimes we place such expectations and pressure on ourselves we stop having fun, we end up forgetting what it was that was really important to us and why we started in the first place.
On Saturday, P.A.C.E. took a group up to the summit of Little White for the first time. This location can be tricky in a clinic environment for a few reasons, which is why we have held off in the past. The first reason is because athletes need to be able to cover 20k, 3000+ feet, 3-4.5hrs and the summit is at 7,000 feet. Which for some is the highest they have been in terms of altitude.
Everyone did amazing. I don't think I have seen so many smiles on a long run ever before. And trust me, we smile lots on the P.A.C.E. scene! It was a highlight for many, including me.
Many athletes have been working towards Squamish 21k and 50k, so this was the last of the big training runs before the race in approx. 12days.
Last night was time trial night on the P.A.C.E. scene. It's where athletes get to come out and put their fitness to the test and practice their race day strategies. This season the time trial took place along Earring, Hillbilly and Race Classic in Myra Bellevue Provincial Park. It was a flagged 8km route with approx. 300m climbing and lots of technical single track to help hone in athletes skills before Squamish 21k & 50k next weekend. It's tradition to finish time trial night with a cooler of brew, some potato chips, watermelon and socialize with friends. Yup, it's the sweet life!