tag:blogger.com,1999:blog-10067565061382438152024-03-13T00:03:34.820-04:00Trail TrippingSara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.comBlogger208125tag:blogger.com,1999:blog-1006756506138243815.post-92167177400482584522017-10-03T15:52:00.002-04:002017-10-07T09:03:07.847-04:00Closing Credits and Outtakes<span style="font-family: "trebuchet ms" , sans-serif;">This year I have shifted to publishing articles at <a href="http://www.healthandadventure.com/" target="_blank">Spafford Health and Adventure</a>'s brand new web space, so this blog will be more or less dormant. The past few years have been challenging, and perhaps because of that I've found it more difficult to share my thoughts here. </span><span style="font-family: "trebuchet ms" , sans-serif;">I'm feeling more myself lately, but also like a different person in many ways than the person who started this blog almost a decade ago as a training journal in preparation for the Rock and Ice Ultra. Since then my running has definitely gone through a shift, where now I am putting a lot of my running focus on </span><a href="https://www.healthandadventure.com/coaching" style="font-family: "trebuchet ms", sans-serif;" target="_blank">coaching</a><span style="font-family: "trebuchet ms" , sans-serif;"> others to achieve their goals, which I find extremely rewarding. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">I've pulled together some excerpts from a bunch of things I found in my drafts folder that I never ended up posting. They serve as some random outtakes over the years, to which I've added my present day comments in italics.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "times" , "times new roman" , serif;"><b>September 2010 - Perfection?</b></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span><i>Social Media hasn't made this any easier for any of us, that's for sure. </i>
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<span style="font-family: "times" , "times new roman" , serif;">We live in a world where perfect has, for some reason, become synonymous with polished. Joe Strummer knew not to over-polish his work. He realized that too much polish can rub the magic off, leaving what was once raw and magical, dull and lifeless. Joe quote: "It would be nice to turn on the radio and hear something that didn't make you feel like smashing up the kitchen and strangling the cat." </span><br />
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<span style="font-family: "times" , "times new roman" , serif;">We live in a time where it is overvalued to be perfectly polished and sanitized. Individuality is thrown out the window in favour of ubiquitousness, to make everyone <em>just like everyone else</em>.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">I love coming back from a trail run with dirt-caked legs, oozing scrapes, bug bites, all dripping sweat and disheveled; it's affirming and makes me feel alive. It's real, and a reminder to live life with the courage to make my own mistakes rather than always playing it safe. To not be a sheep. They get their pretty sweaters stolen All The Time.<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><b>June 2011 - Sloth and Gluttony</b></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span><span style="font-family: "times" , "times new roman" , serif;"><i>Wow, shocker! Life and training can catch up sometimes. Nothing to see here.</i></span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Time for an update. I'm taking a sloth and gluttony day. I had two naps last night and then slept straight through the night and then slept in this morning. Today I can't stop eating. I'm going with it, and totally enjoying it. Work has been busy and training has been good, so it makes sense to take a day to recharge the batteries.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><b>November 2011 - Too Much of a Good Thing</b></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span><span style="font-family: "times" , "times new roman" , serif;"><i>And also there is no Santa.</i></span><br />
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<span style="font-family: "times" , "times new roman" , serif;">In the hours after my first 50 mile race in September, I was very soured on long ultras for what that effort did to my body. I am used to sore muscles, beat up toes, fatigue, etc. after a race, but this one was so different. I felt just utterly wrong in my body internally for hours and hours, and in certain ways it stretched out for a few days.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">After a while I figured out that one of the big things I did wrong was to down a bottle of straight water immediately upon finishing. It had heated up a lot, I had sweat a ton, I had taken loads of S-Caps, so I assumed I was probably a bit dehydrated. I didn't clue in fully at the time, but my water/salt balance was now dangerously thrown off, and I had developed the symptoms of hyponatremia.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">When that happens, our bodies respond by getting rid of that excess water, kind of like you are a very dry houseplant that you pour tons of water on - it just drains away. TMI for non-runners but that means you need to pee urgently every 10-15 minutes for hours and hours afterwards and you feel like complete hell. In my post-race brain haze, I finally started realizing I needed salt, so I started taking in more and gradually started improving. By the next morning I was feeling much better.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">The last two hours of that race I was not having any fun at all. I felt horrible, and couldn't stomach any more gels, which just made my energy plummet all the more. I ran the several hours increasingly on fumes. (I should have switched to a sports drink or cola from the aid stations.) With 6 km to go I told Derrick, "This goes in the big fat Never Again pile." This was just after helpfully informing a young boy that anyone who ever told him ultras were fun was lying. Oh boy. Sorry buddy. </span><br />
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<b><span style="font-family: "times" , "times new roman" , serif;">October 2014 - </span><span style="font-family: "times" , "times new roman" , serif;">Two Great Explorers: Bonatti and Horn Charting Their Own Paths</span></b><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span><span style="font-family: "times" , "times new roman" , serif;"><i>I got lazy and didn't get past some notes for this one, but if you enjoy reading about expeditions, I recommend you check out books by Mike Horn and Walter Bonatti.</i></span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Critical Response - Bonatti a lot of criticism and attention</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Attitude - hardest, not done before, personal ethic, do whatever it takes</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Horn, expeditions 1st, mountains 2nd</span><br />
<span style="font-family: "times" , "times new roman" , serif;">Bonatti, mountains 1st, expeditions 2nd</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Answer to "Why" - they both have good ones for!!!</span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><b>Feb 2016 - Pile of Fuel</b></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><i><br /></i></span><span style="font-family: "times" , "times new roman" , serif;"><i>What I know now that I didn't know when I wrote this: The waves don't stop just because you are drowning and you want them to; and there's a difference between acceptance and surrender. What I'm still learning: Only in the grace of true surrender can we truly find freedom.</i></span><i style="font-family: times, "times new roman", serif;"> </i><br />
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<span style="background-image: initial; background-repeat: initial;"><span style="font-family: "times" , "times new roman" , serif;">I remember a few years back when the sinking realization hit me that nothing we build up in life has permanence. Like waves on the ocean, everything has to recede. It made me despair to face the reality that everything tangible that supports our happiness is eventually swept away. As I started losing more loved ones, and getting older myself, the question haunted me: What, then, is the point?</span></span></div>
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<span style="background-image: initial; background-repeat: initial;"><span style="font-family: "times" , "times new roman" , serif;">Then the terrible wave came that made my mother sick, and swept her away from us too. As close as the cold waters felt, I knew that for me the torture of this wave was to witness, endure, and learn to carry on; and more importantly, to care, to love, and to remember. And to remind myself that in many ways we were still in fact fortunate, even when it most certainly didn't feel that way.</span></span></div>
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<span style="background-image: initial; background-repeat: initial;"><span style="font-family: "times" , "times new roman" , serif;">I don't know what it all means, maybe it is random. But I am drawn to figuring out the point, because I don't think I believe in random. I believe in order in apparent <span class="il">chaos</span>, physics in the spiritual, and mathematics in our poetry. No matter how blind they both may be to it, the scientist and the preacher have a point of intersection, and that point is where my truth lies.</span></span></div>
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<span style="background-image: initial; background-repeat: initial;"><span style="font-family: "times" , "times new roman" , serif;">I've let my despair, which sometimes flared to anger, mostly go, and am moving towards acceptance. Just like in an ultra when you might ask that same 'what is the point', question, in life it is equally likely to send you down a dark path. Maybe the better question is simply no question at all. Happiness isn't about a set of circumstances; it is a state of mind. That is the hardest and most painful lesson that life is teaching me. </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="background-image: initial; background-repeat: initial;">I'm feeling energy return for other things as that wave recedes farther each day and leaves me free from thrashing to keep my head above water. I'm no longer questioning the point, instead I'm using some of that returning energy and I'm lining up to race tomorrow because it's what I have. I'm writing about it because it is also what I have. To use what we have - by which I simply mean doing that which gives us satisfaction or joy - is to celebrate and honour those we have loved and lost. I'm throwing a match on a huge pile of sorrow and burning it as fuel to eventually transform my tears into joy, and then using that joy as a life raft</span>. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>June 2016 - Becoming Unstuck - The Delicate Dance of Patience and Action</b></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span><span style="font-family: "times" , "times new roman" , serif;"><i>Fittingly, I only got as far as the title on this one. It pretty much sums up the last couple of years.</i></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><b>July 2017 - Lifting to Failure</b></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><i>Although it did get better, I didn't start really enjoying running again until very recently. I realized I had to give myself permission to be happy again, which I expect is a common hurdle on the path of recovery from significant losses. </i></span><br />
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<span style="background-color: white; color: #222222; font-family: "times" , "times new roman" , serif;">Years before running became a life-changing habit, I started up several times before inevitably putting it on pause and eventually returning with renewed resolve. Even after it became a passion, at times I would struggle with motivation and ways to prioritize energy. Deep down I never questioned I would make it work. </span><br />
<span style="background-color: white; color: #222222; font-family: "times" , "times new roman" , serif;"><br /></span><span style="background-color: white; color: #222222;"><span style="font-family: "times" , "times new roman" , serif;">At times I’ve put my body through more running than is good for me in order to find my breaking point, and then later I'd set out to test it again to see if that point was higher. I’ve nudged myself along the journey from competing against the clock and others; to embracing personal goals to expand those narrow definitions of success; and now where I'm finding such deep satisfaction and joy in coaching others. </span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="background-color: white; color: #222222; font-family: "times" , "times new roman" , serif;"><br /></span><span style="background-color: white; color: #222222;"><span style="font-family: "times" , "times new roman" , serif;">In all my years of running I’ve only ever outright quit once, and that was this April. It wasn’t that I suddenly disliked running, it's just that over the years I had expected it - and relied upon it - to help me structure so much of my life, and to help me through difficult things. I had finally hit a bottom where I had pillaged the bounties to the point the well was dry. In this final spiral</span><span style="font-family: "times" , "times new roman" , serif;"> </span></span><span style="background-color: white;"><span style="color: #222222; font-family: "times" , "times new roman" , serif;">I had limped along in my training for nine weeks with nothing but an inertia of identity holding me to it - and that just barely. Not knowing what else to do, I kept waiting for the bottom to fall away and reveal another layer.</span></span></span><br />
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<span style="background-color: white; color: #222222; font-family: "times" , "times new roman" , serif;">But it didn't, so on that day in April I utterly gave up trying. Three days went by, and then I found myself lacing up my shoes. Resurrected. Like in strength training when you lift to failure as a way to get stronger, none of it was pretty. But it has been better since. </span>Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com0tag:blogger.com,1999:blog-1006756506138243815.post-4347470635085882462016-10-31T11:41:00.002-04:002016-10-31T11:56:37.986-04:00Adding in, Adding on - GPS Notes on Frontenac Challenge<span style="font-family: "verdana" , sans-serif;">I wasn't aware when planning my Frontenac Challenge that there was a new option this year of swapping a non-official park loop called Moulton Gorge with the standard Little Salmon Loop. I thought of this when, late last week, zooming into my GPS tracks from the confusing second day of <a href="https://www.canadahelps.org/en/pages/trail-trek-for-myeloma/" target="_blank">Trail Trek for Judy</a> where Carolyn and I did 5 loops, I realized there was a 500m section of Tetsmine loop along the top of Lynch Lake that I somehow missed! I couldn't believe it, and was bummed and mad at myself. What we did was actually longer, but still, that piece got missed. But then I realized I still had an open window until Oct 31 to get out and do that little strip of trail, so Carolyn and I teamed up again and ran a route yesterday that gave us that missing link, plus Moutlon Loop, plus the three remaining loops that she needed to do the challenge, Arkon, Arab and Doe. Without that missing piece I never would have been motivated to do this additional 4.5 hours of running this weekend in the park, so it all worked out just great. I'd been feeling some post-goal blues all week, and this run helped shake that feeling off, so it was especially helpful. Derrick did a big run of his own while we were there, so we had fun afterwards comparing our outings. Between us we covered 8 loops that day!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Here's a link to the run. The short out-and-back at the top is the missing section of Testsmine Loop. The straight line is where I paused the watch while we drove between trailheads.</span><br />
<span style="font-family: "verdana" , sans-serif;"><a href="http://www.movescount.com/moves/move129277381" target="_blank">http://www.movescount.com/moves/move129277381 </a></span><br />
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<span style="font-family: "verdana" , sans-serif;">Without having a GPS track to come back to, I never would have noticed this and would have happily continued assuming it was covered. Admittedly that would have been an easier way to go, but I'm glad to have a backup and know for sure that I did the entire challenge. I did this challenge in honour of my mom, and I needed it to be done right. (Fittingly, the yellow challenge sign for this loop referred to GPS use in the park. We had a good laugh about that.)</span><br />
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<span style="font-family: "verdana" , sans-serif;">Speaking of GPS, </span><span style="font-family: "verdana" , sans-serif;">I did a post a few years ago on </span><a href="http://saratraining.blogspot.ca/2014/05/are-gps-tracks-proof-for-fkt.html" style="font-family: Verdana, sans-serif;" target="_blank">GPS tracks being able to be modified</a><span style="font-family: "verdana" , sans-serif;">, but never really addressed the accuracy of the tracks to begin with. It is always interesting to see the differences in our stats when <a href="http://www.healthandadventure.com/" target="_blank">Derrick</a> and I run the exact same route. He has a newer model of Suunto Ambit, presumably with a more sensitive receiver, and he routinely gets distances that are longer than mine, especially on single-track trails that typically wind around a lot. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Derrick's tracks versus mine for days 1 and 3, where we ran every single step the same. Very different stats for both distance and altitude. (Click images to enlarge.)</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Derrick: Day 3</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBcgihkoIMUN4LXUh5lba1AusQNL9bk9RxpQ5SvXwP5K7jRLe_YeCtsB3-7YBet5cQk0rHpsjmB22kfFj-y56_vw0fwy5OBWy_3FYqtXfBdRHw023f3h2IIRvTE8izWMsJ07IZEKxW87Im/s1600/SaraDay3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBcgihkoIMUN4LXUh5lba1AusQNL9bk9RxpQ5SvXwP5K7jRLe_YeCtsB3-7YBet5cQk0rHpsjmB22kfFj-y56_vw0fwy5OBWy_3FYqtXfBdRHw023f3h2IIRvTE8izWMsJ07IZEKxW87Im/s400/SaraDay3.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sara: Day 3</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggXc5cyJqdRGQiqUvFYXnpGyleqdl4lrbGQzbD_j4xwkTwQrOwnSwJZ2fSko6W7it8Vv7l_iFnq8kPuAnmbcu60ts-tZH1UK2M0nlKg1BNY1lQvRyCntULaLwJBdrCicPLwBlkjcfCvw3J/s1600/SPOT1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="287" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggXc5cyJqdRGQiqUvFYXnpGyleqdl4lrbGQzbD_j4xwkTwQrOwnSwJZ2fSko6W7it8Vv7l_iFnq8kPuAnmbcu60ts-tZH1UK2M0nlKg1BNY1lQvRyCntULaLwJBdrCicPLwBlkjcfCvw3J/s400/SPOT1.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For comparison, here is the SPOT track for Day 3. Not very useful under such a thick tree cover and only trying to get a read every 10 minutes!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Birch Lake Trail</td></tr>
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<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com4tag:blogger.com,1999:blog-1006756506138243815.post-42877129658992234992016-10-21T09:14:00.002-04:002016-10-21T09:32:33.477-04:00Trail Trek for Judy<br />
<span style="font-family: "verdana" , sans-serif;">From Oct 16-18 I ran my Trail Trek for Judy version of the Frontenac Challenge, and am very grateful to everyone who has donated to Myeloma Canada and helped me surpass my fundraising goal. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I put together this short video to show a bit of how it went out there. I hope you enjoy it! </span><br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/L_xQWiJbfMQ/0.jpg" frameborder="0" height="360" src="https://www.youtube.com/embed/L_xQWiJbfMQ?feature=player_embedded" width="500"></iframe><br />
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<span style="font-family: "verdana" , sans-serif;">If anyone is interested in the maps and data, here are the Movescount links to each day. </span><br />
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Day 1:</div>
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<a class="" href="http://www.movescount.com/moves/move127456716">http://www.movescount.com/moves/move127456716</a></div>
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Day 2:</div>
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<a class="" href="http://www.movescount.com/moves/move127579311">http://www.movescount.com/moves/move127579311</a> </div>
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For more information:</div>
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<a href="https://www.facebook.com/TrailTrekJudy/" target="_blank">Trail Trek for Judy Facebook Page</a></div>
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<a href="https://www.canadahelps.org/en/pages/trail-trek-for-myeloma/" target="_blank">CanadaHelps page</a><br />
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Donation window is open until November 30th. Thank you to everyone for your generous support!</div>
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Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com6tag:blogger.com,1999:blog-1006756506138243815.post-10132088479482730212016-10-03T15:02:00.001-04:002016-10-03T17:07:04.088-04:00Race Goals versus ProjectsThe first running book I ever read was Jeff <i>Galloway's Book on Running</i> where he introduced the idea of an evolution that runners go through, from beginner through competitive stages, to latter stages where racing against time or others isn't nearly as important.<br />
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At the time I read his book, I was quite taken with improving my race performances and working hard to do the best I potentially could in that respect, so I couldn't imagine a day when I would not care as intensely. But now, some years later, I admit that race goals don't motivate me like they used to. However for me, the simple purity of getting out there for the sake of it doesn't always fully give me enough motivation to run as much as I feel good doing either.<br />
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I need goals, but I don't always want them to be confined to the narrow realm of races. Happily, trail running offers a wide range of options for alternative types of goals and projects. For example completing a new trail or network of trails, fastest known times, running streaks, running vacations, volunteering at a race or even race directing, to name just a few.<br />
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This fall I've created a running project called <a href="https://www.canadahelps.org/en/pages/trail-trek-for-myeloma/" target="_blank">Trail Trek for Judy</a> for Myeloma Canada, in honour of my mother who passed away last October. For me it is a very different type of goal altogether because of the fundraising element, but it allows me to use my running in a way that resonates emotionally while doing something of use, and that feels good right now.<br />
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I may get excited about some race goals again soon, but in the meantime there are plenty of options as different interests, moods, or life stages come and go and we evolve as, hopefully lifelong, runners.<br />
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<tr><td class="tr-caption" style="text-align: center;">A project-within-a-project: discovering new trails while training for TTJ</td></tr>
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<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com3tag:blogger.com,1999:blog-1006756506138243815.post-23852235303963331212016-08-31T13:41:00.001-04:002016-08-31T13:41:11.368-04:00Ten Things to Consider When Planning the Frontenac Challenge<div class="MsoNormal">
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I’ve run the trails at Frontenac Park countless times over the past decade, but I’d never considered doing the Frontenac Challenge – that is to do all the loops in their entirely in the months of September and October – until this year as I plan my <a href="https://www.canadahelps.org/en/pages/trail-trek-for-myeloma/" target="_blank">Trail Trek for Judy</a> project.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Some things I’ve considered (so far) when planning my Challenge: </span><br />
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<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Route planning and strategy – What loops to do, and in what order is a bit of a puzzle to figure out. How to fit in the required distance over the days you have available takes a good deal of thought. There are efficiencies to be found when doing multiple loops in an outing by eliminating some of the distances from trailheads, but this comes with the added difficulty of doing more distance at one time. Which trail access points to use each time is also to be factored in.</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Work your strengths – In finalizing your planned days and routes, knowing your strengths can help set you up for success. Some people do better with tackling more loops in a single outing to make very long days, and others are happier with more days of fewer or single loops, even though that makes the cumulative distance longer. If you’re considering the Frontenac Challenge you likely have experience to draw on to know where you fit along the continuum. No matter how it is done – running or hiking, many days or all in one - it is definitely going to be a challenge.</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Know your style - Do you want to accomplish the challenge as a solo traveler, have a partner or small group, or go on larger group outings such as with the <a href="http://rideautrail.org/" target="_blank">Rideau Trail Association</a>. Or perhaps you want to do a combination.</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Register your challenge – The Park Office issues a log sheet for those attempting the Challenge. Letting them know of your attempt also allows them to keep track of numbers for their records and use as promotion to encourage park use. They also acknowledge successful completions each year. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Know the rules – Familiarize yourself with the Challenge rules, including the fact that each loop must be completed in its entirety. This means that adjoining sections of loops must be traveled twice. There are other rules, helpful tips and information on the <a href="http://www.frontenacpark.ca/pages/challenge.html" target="_blank">Frontenac Challenge</a> page. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Find the Challenge signs – Every year the park places a yellow label in a tree somewhere along each trail loop with a word that needs to be recorded in your log to prove you were there. An honour system must be relied upon to some extent, but this collection of words helps confirm completion. When looking at the ground (which often happens while trail running) they can be missed, so don’t forget to keep an eye out!</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Be safe! As with any trip into the backcountry, tell others your plans including route and time of expected departure and return. Bring a map and plan what you are taking for food, water, and extra clothing so you are prepared for any possible weather. Long days on the trail mean things can change unexpectedly while you are out there.</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Cell service – Large parts of the park are without cell service, so don’t rely on being able to use your phone. Generally speaking, tops of hills or along lake shores may have some or better reception in some areas. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Buy an annual pass – It is worth it to purchase an annual pass for Ontario Parks. Besides Frontenac you can enjoy our other beautiful provincial parks. The more you use it, the better deal it is.</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Be good to yourself – Your body is your vehicle through this trip, so be sure to take care of it. Train enough to get stronger, but not so much that you risk injury or burnout. Eat nutritious food, hydrate well, and get plenty of rest. Getting to the start of the Challenge in good condition will make it more enjoyable to experience the beauty of the park as you travel through it.</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Mentally Prepare – Just like this list, trail miles are longer than expected, especially when you start getting tired. I’ve found a big difference between meeting a goal and falling short is not underestimating the difficulty. Troubleshoot in advance some tactics to deal with struggles that may arise, and visualize your success in working through them.</span></li>
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Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com0tag:blogger.com,1999:blog-1006756506138243815.post-76401070818269900792016-07-11T18:38:00.002-04:002016-07-12T08:25:41.960-04:00Heading West, A Trail Sampler Menu<br />
<span style="font-family: "verdana" , sans-serif;">See Derrick's website HealthandAdventure.com to read about our recent trip to Oregon and California. <a href="http://healthandadventure.com/2016/07/heading-west-a-trail-sampler-menu/" target="_blank">Click here to find it.</a></span><br />
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Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com0tag:blogger.com,1999:blog-1006756506138243815.post-27768282672442662682016-03-03T16:02:00.000-05:002016-03-03T17:13:20.590-05:00Dion Red Barn 2016<br />
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It wouldn't feel right to let a winter pass without doing at least one snowshoe race, so I was happy to be able to run the Dion Red Barn race this past weekend. I had a blast, and am really glad to have kicked off my year by getting in a race. Having not raced in a while, I started nice and conservatively for once, and found the snow conditions good for me, with deep and sloppy snow that slows down the road runners, ha. The last km was a lot more packed from being repeated from the start, and it revealed the true state of my running speed as Bryan and Matt, the guys I was running with, took off and put a lot of time on me in a short distance. It was kind of funny actually, and inspires me as I'm notching up my training. Overall I'm pretty happy with how it went!<br />
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Full race details <a href="http://healthandadventure.com/2016/02/2016-dion-red-barn-snowshoe-race-results-photos/" target="_blank">here</a><br />
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Some people asked for the soup recipe...see below.<br />
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<tr><td class="tr-caption" style="text-align: center;">Just after the start. Photo by <a href="http://www.scallyeventphotos.ca/p742628357" style="background-color: white; color: black; font-family: 'Trebuchet MS', Arial, Verdana; font-size: 12px; line-height: 20px; text-align: start; text-decoration: none;" target="_blank">ScallyEventPhotos.ca</a></td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The last hill, nearing the end. Photo by ScallyEventPhotos.ca</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZRmskbyMI5XX8RROg1RBVi3lQ1xKDjUn2ZakoWtpuvDo_kghGyIayyIJzGfEA1wMEQ7RgbZeRgwraB4iutQawTb8b4wGybYFz7pN99rdUzT0ov1jAjmu39FvP5UR9EXB8WmQQvJbhde8/s1600/Registration+Team.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZRmskbyMI5XX8RROg1RBVi3lQ1xKDjUn2ZakoWtpuvDo_kghGyIayyIJzGfEA1wMEQ7RgbZeRgwraB4iutQawTb8b4wGybYFz7pN99rdUzT0ov1jAjmu39FvP5UR9EXB8WmQQvJbhde8/s400/Registration+Team.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brennan, Tasha and Hazel working the kit pickup. Photo by Grace Vanderzande</td></tr>
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<span style="font-size: x-small;">Start video by ScallyEventPhotos</span></div>
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<div style="background-color: white; color: black; font-family: 'trebuchet ms', arial, verdana; font-size: 12px; line-height: 20px; text-align: center; text-decoration: none;">
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/PJRC0yE84Wg" style="background-color: transparent;" width="560"></iframe></div>
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<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="font-size: 12px; line-height: 20px;"><br /></span></span></div>
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;"><b> Red Barn Soup</b></span></span></div>
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="font-size: 12px; line-height: 20px;"><br /></span></span></div>
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<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">2 tbsp olive oil</span></span></div>
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<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">1 onion, chopped</span></span></div>
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">1 clove garlic, minced</span></span><br />
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">1 jalapeno, diced (optional)</span></span><br />
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">2 14-oz. cans diced tomatoes</span></span></div>
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<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">2 sweet potatoes, chopped</span></span></div>
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">2 red peppers, chopped</span></span></div>
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana"; line-height: 20px;">4 cups vegetable broth</span></div>
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana"; line-height: 20px;">1 tbsp ground coriander</span></div>
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">2 tbsp cumin</span></span></div>
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">1/2 tsp cayenne pepper</span></span></div>
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<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">1/2 tsp red pepper flakes</span></span></div>
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<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">2 cans chickpeas, rinsed and drained</span></span></div>
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<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">1 can black beans, rinsed and drained</span></span></div>
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<span style="font-family: "trebuchet ms" , "arial" , "verdana"; line-height: 20px;">1/2 cup natural peanut butter</span></div>
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">2 cups spinach, chopped (optional)</span></span><br />
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">salt and pepper to taste</span></span></div>
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;"><br /></span></span></div>
<span style="color: black; font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;"><a href="http://www.scallyeventphotos.ca/p742628357" style="background-color: white; text-align: center;" target="_blank"></a></span></span><br />
<div style="text-align: center;">
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;">Saute onions and garlic. Add all remaining ingredients except spinach and simmer until sweet potatoes are soft. (Or add everything to a slow cooker and cook on low for several hours.) Stir in spinach just before serving.</span></span><br />
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;"><br /></span></span>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS6mnGnCv5tNk0jdBGLTRo4R7lGCJ4RDdUA2Itr27Hn6BLVkd2k6KcpXXzja2wMXcU0ylg1XvCRGPMn0F0up0TfDUOhA9h12PECAflaV4E-Se7hpq_yDgXcvkuP6RV3UVZTQ0dWOATWqH2/s1600/Jack+Judge+Soup.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS6mnGnCv5tNk0jdBGLTRo4R7lGCJ4RDdUA2Itr27Hn6BLVkd2k6KcpXXzja2wMXcU0ylg1XvCRGPMn0F0up0TfDUOhA9h12PECAflaV4E-Se7hpq_yDgXcvkuP6RV3UVZTQ0dWOATWqH2/s400/Jack+Judge+Soup.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jack Judge enjoying some warm soup after his race. Photo by Grace Vanderzande</td></tr>
</tbody></table>
<span style="font-family: "trebuchet ms" , "arial" , "verdana";"><span style="line-height: 20px;"><br /></span></span></div>
Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com3tag:blogger.com,1999:blog-1006756506138243815.post-18934253071112256692016-02-19T11:56:00.000-05:002016-02-19T15:15:30.767-05:00Dear Mali,<div class="MsoNormal">
I wasn’t sure what to make of you when I brought you home
for Neeka all those years ago. You’re the only dog she never tried to beat up
when she first met, so that was a good sign. She must have respected that you came
in smelling like the SPCA where you both did hard time.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You and I didn’t click quite as quickly; my love for you was more
of a learning curve. It was really cool how, over time, our bond grew and grew and you ended up being my best furry friend for many years. You weren’t one of those sensitive
types though; your needs were your own, and your love of food was bloody overpowering.
I always joked you would trade me in a heartbeat for half a crouton - you couldn’t have helped
your insatiable self. But I also know that once you gulped it down, you would have
looked around and wondered where the hell I was.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You never had the raw running talent of our huskies - and believe me I know what that kind of comparison feels like - but neither
of us let that stop us from doing it anyway. I have so many memories from all those miles we logged
together. Do you remember the epic snow run
around Arkon Loop? It’s astounding that you were able to do that, so
impressive. You always did like the cool winter runs. And now that I think of
it, the fact you preferred running with booties meant you had more in common with
Iditarod dogs than the huskies did! You were also the best at defense in our
pond hockey games. They were all too puck-obsessed to block the guy with the
stick!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In later years you preferred warmer temps, and I’m so sorry
we didn’t get to the beach again. I longed to take you swimming to soothe your
achy joints. Then we could have sprawled in the grass and enjoyed deep, satisfying sniffs of spring. I wanted to see that contentment in your eyes after enduring the olfactory desert
of winter. That’s not easy for a hound dog.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We were lucky this winter wasn’t too bad, so we could still get around as best we could. I’m grateful for the special time we had these last
few months. It was hard for both of us, but we needed each other. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I never told you, not wanting the others to overhear, but
you were my mom's favourite. With your floppy ears and soulful eyes, you were
pretty damn irresistible. She would have been sad for me today, but she would
also point out how fortunate we all were. A life well-loved is a life
well-lived, she would say. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m not sure you knew my name, so I won’t bother signing
this letter. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You knew who I was.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Miss you my friend.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com4tag:blogger.com,1999:blog-1006756506138243815.post-8754169488943862592016-01-26T21:35:00.000-05:002016-01-26T21:35:28.926-05:002016<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
It has been an easy winter in Ontario this year, but finally we do have some snow. I got my usual winter cold out of the way last week, and after a couple of days of barely making it off the couch, I was able to at least enjoy walking on our property, which I did once in the morning and once at night for a couple of days. It's amazing how even if you can't run, simply sticking to your normal routine in a modified way is such a mental boost.<br />
<br />
These photos don't do the winter sky justice, but the pale yellows and pinks are stunning this time of year.<br />
<br />
I'm currently developing my running and adventure goals for 2016 and am excited to be a member of the La Sportiva Mountain Running Team again this year. I appreciate their continued support after a difficult last year for me, where running goals took a back seat.<br />
<br />
More soon!<br />
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<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com0tag:blogger.com,1999:blog-1006756506138243815.post-72813058611977439012015-11-12T11:04:00.000-05:002015-11-12T11:42:29.954-05:00The Storm<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I've spent my whole life trying to outrun my fears.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Dodging around rain clouds of doubt, anxiety, darkness, insecurity; always trying </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">to fight my way toward patches of sunshine. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Then I encountered a storm that was too big, too dark, too powerful. I could see </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">it on the horizon chasing me down. I knew every time I saw it coming that I was so </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">fucking doomed. So I ran harder than I ever had, driven by my quaking fear. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">But there was no outrunning it; grief storm had me cornered. Wearily I turned to </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">face it as I crumpled to the ground. In my surrender it raged over me and turned </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">me inside out. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The storm re-calibrated me like mountains have done to the hills I run at home, </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">the north did to our winter winds, and my ultras have </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">done to my ability to endure all that fear.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Now the sky is clearing, the winds are subsiding and the sun is starting to warm </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">the ground I rest on. I am sensing a calmness and a trust rising up in me. </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I know I'll never be the same. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I would give it all back a thousand times over to have my mother back. With her </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">passing she left us each some of her mighty courage. We need it, and I don't </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">intend to squander her gift.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I'm through with running away.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com11tag:blogger.com,1999:blog-1006756506138243815.post-48310359190243282682015-09-03T20:58:00.002-04:002015-09-03T20:58:37.812-04:00Rest, Regroup, Redirect, Share<span style="font-family: Trebuchet MS, sans-serif;">After a bumpy and stressful first half of 2015, I’ve been enjoying a period of rest through the summer, feeling my energy seep back in a healing way and experiencing a good reset. As with benefiting from a training effect after a hard workout, now that I’m feeling recovered I’m emerging a stronger person. From that place it is possible to see forward with more clarity. I’ve switched up my training to get back to doing a lot more strength work at the gym. Yoga has been great for base strength and injury prevention, but I’ve lost some functional, dynamic strength and it is fun to get back to having a dedicated time and place to re-develop it. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">From a place of starting to get more excited about the direction my training is heading, it follows that lining up some races is next. It has been a quiet year in that regard, and I hope to make up for lost time now that my enthusiasm is back, and just in time for some cooler weather.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Coaching and Workshops</b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Something I’ve long-known about running is it is sometimes best when shared. I’ve recently formalized what I’ve been doing informally for a few years, and started working as a coach with <a href="http://healthandadventure.com/coaching-personal-training/" target="_blank">Spafford Health and Adventure</a>. I have current openings for a couple of athletes if anyone is interested! Full details can be found at <a href="http://healthandadventure.com/coaching-personal-training/" target="_blank">HealthandAdventure.com</a>.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span><span style="font-family: Trebuchet MS, sans-serif;">Also, later this year and into 2016 Derrick and I will be putting on a series of trail and ultrarunning workshops. This was something we were hoping to have off the ground for earlier this year, but it has taken longer than expected to get them rolling. </span><span style="font-family: 'Trebuchet MS', sans-serif;">Stay tuned for more details! </span><span style="font-family: Trebuchet MS, sans-serif;">With the rapid growth in the sport our goal is to introduce participants to every aspect:</span><span style="font-family: 'Trebuchet MS', sans-serif;"> tons of practical information, guidance geared to every level, inspiration, and direction. We also want to pass on a sense of the ethos and culture that has historically been aligned with the sport, to help preserve some of the best aspects of trail and ultrarunning as things evolve and grow in exciting new directions. </span><span style="font-family: 'Trebuchet MS', sans-serif;"> </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">I think the sport has taken off because people are looking to it for something authentic and life-affirming. We live in a time where it is overvalued to be perfectly polished. Individuality is stifled in favour of trying to be just like everyone else. It is refreshing to come back from a trail run with dirt-caked legs, oozing scrapes, bug bites, dripping sweat and disheveled hair, raw-yet-empowered from pushing our limits. it brings us in touch with our natural state of being. It's also a visceral reminder to bring to other areas of our lives the courage to make our own decisions, to risk making mistakes rather than always playing it safe. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><i>Some photo highlights of the Summer</i></span></div>
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<tr><td class="tr-caption" style="text-align: center;">On Whiteface Mountain, New York (photo by Joe Azze, Mountain Peak Fitness)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Ray Zahab of impossible2Possible dazzling us with his keynote for our work conference in June</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Playing on the trails at Gould Lake Conservation Area</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Frisbee with my mom! </td></tr>
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Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com0tag:blogger.com,1999:blog-1006756506138243815.post-25073271100693201682015-08-12T14:01:00.000-04:002015-08-12T20:58:14.814-04:00The Perfect Run<span style="font-family: Trebuchet MS, sans-serif;">Just over ten years ago, <a href="http://www.healthandadventure.com/" target="_blank">Derrick</a> and I attempted to fastpack the Rideau Trail from Ottawa to Kingston for our honeymoon run. We fell short of that goal, but when I wrote of the attempt for a <i>Trail Runner</i> article I rationalized that we'd someday finish up the parts of the trail we had missed. To be honest I didn't even believe myself because I thought we had already seen all the good parts of the trail, either on our training runs through the years, or in the four days we were on the trail for that fastpack.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">This weekend we were running the Foley Mountain section of the RT, and Derrick was keen on checking out a trail segment that headed west from there. We had never noticed the trailhead before and weren't expecting much, so we were thrilled when it turned out to be a total gem of a trail. It was everything that I love about trail running in the Canadian Shield: lots of steep ups and downs and very rocky. Some sections were flat rock along ridges and others were littered with smaller rocks where you have to focus on every step. I love how the constant changes keep you in the flow of the moment.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span><span style="font-family: Trebuchet MS, sans-serif;">Lately I've been feeling stale and finding it hard to muster much excitement in my running. When I'm in a phase like this I inevitably find I start looking too hard for satisfaction from running in the wrong way. By wrong I guess I mean backwards, because I'm looking for elusive outcomes to make it all better. Things like insisting on certain times, splits, placing, and workout paces, arriving at goals, and even that good old buddy BMI, are all simply outcomes. They usually stem from the inputs of finding peace, joy and solitude in nature; de-stressing via a good workout; being inspired by the pull of adventure; sharing miles and encouragement with others; choosing meaningful goals to work towards; doing work solely for the satisfaction it brings; and of course, playing just for the fun of it. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">This unexpected section of trail, discovered a decade after I thought there was nothing left to see here, with just the perfect person on a perfect summer day, reminded me to shift my mind out of reverse, and instead just go with the flow.</span><br />
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Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com0tag:blogger.com,1999:blog-1006756506138243815.post-88955134966739340072015-06-17T15:45:00.001-04:002015-06-30T11:25:52.988-04:00Training for Vertical when all you have is Horizontal<span style="font-family: Trebuchet MS, sans-serif;"><i>Post-Race Notes:</i></span><br />
<span style="font-family: Trebuchet MS, sans-serif;">-Got through the VK, but was unprepared for how steep Whiteface is; I was happy to finish it and enjoy some gorgeous views and shared stories and laughs with fellow racers.</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">-Poles would have been helpful. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">-Treadmill not adequate for such a steep grade. Good for uphill races in the past that weren't as steep, but this time around it didn't really translate as I had hoped.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">-Hiking at these grades very different than more runnable uphill running!</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">-Super impressed by how fast some people can climb! </span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">-Interesting time being in the Adirondacks with the huge manhunt going on for the escaped convicts.</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><b>-Totally recommend this race weekend for people looking for a fun challenge. Very well-organized and a fun, inclusive atmosphere.</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">******************************</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">We live near the shores of Lake Ontario, which I sometimes call a 'big old stupid lake'. I call her that affectionately because I love lakes, and I know I take for granted how fortunate we are to have so many of all sizes in Ontario. It's just that sometimes I would trade in a few lakes for even one modest mountain. In that respect we're a bit lucky too because we can drive 3 hours in pretty much any direction and find lots of nice mountains or really big hills. For everyday training though, we're left to find other ways to get vertical.</span><br />
<div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">Since March I've been hitting the treadmill and hills in preparation for the <a href="http://www.rednewtracing.com/Whiteface" target="_blank">Whiteface Vertical Weekend</a> coming up June 27 and 28 in Wilmington, New York. </span><span style="font-family: Trebuchet MS, sans-serif;">The VK is about 1,000 m vertical over 4 km, so a grade of 25%</span><span style="font-family: Trebuchet MS, sans-serif; font-size: 11pt; line-height: 16.8666667938232px;">. The SkyMarathon is around 30 km and 2,920 m of vertical. </span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span style="font-family: 'Trebuchet MS', sans-serif;">I've done phases of treadmill uphill workouts in the past, and I find they have a dramatic effect on uphill stamina over the weeks of workouts. </span><span style="font-family: 'Trebuchet MS', sans-serif;">We'll have to see how it goes, but really m</span><span style="font-family: 'Trebuchet MS', sans-serif; line-height: 18.3999996185303px;">y main objective is to enjoy the challenge of the two back-to-back races and use it as training opportunity and launching point towards increased training for my fall goals. It is exciting to have this event come to the beautiful Adirondacks. </span><br />
<br />
<span style="font-family: Trebuchet MS, sans-serif;">
<span style="line-height: 115%;">Below are the hill workouts I did along with the usual mix of increasing long runs and overall volume, lots of yoga and some plyometric and strength sessions. </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="line-height: 115%;"><br /></span></span>
<span style="font-family: 'Trebuchet MS', sans-serif;">Some notes:</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">- It is really important to take recoveries at flat incline at the beginning to let the calves, achilles and plantar fascia get used to the strain. (It would be helpful to use a higher drop shoe as well.) I only had to do this for the first week, but in the past I've done it for the first two or three workouts.</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">- I don't often make a note of the pace because finding a sweet spot of sustainable effort is more the point. Treadmill calibration can be off anyway. </span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">- Gym workouts provide great h</span><span style="font-family: 'Trebuchet MS', sans-serif;">eat training too. I looked like I came out of a pool after. I didn't find I suffered nearly as much in the transition to warmer outdoor running this year which was a nice side effect.</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">- The workouts are intense and require adequate recovery. I noted feeling a bit woozy/dizzy near the end of some of them, which was my choice to push that hard since I wasn't racing at all during this period and I wanted some intense efforts. </span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">- I spaced them at least a week apart, sometimes more.</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">- On the outdoor hills I used the opportunity to push the downhills a bit to get used to the leg pounding.</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">- For the treadmill workouts I resisted switching to a hike even when the incline was considerable and my running pace slowed to a crawl. I feel that hiking practice has its place if you have big and steep enough outdoor hills, but shorter hills are better spent running. On on a treadmill the moving belt prevents the right muscles from doing the work, at least for me, so the treadmill is just for the cardio element.</span><br />
<br /></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">Mar
13 - </span><span style="font-family: 'Trebuchet MS', sans-serif;">Treadmill uphill tempo (52 min total)</span></div>
<div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">20' w/u</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">4' @ 5%<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">1' flat<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">4' @ 6%<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">1' flat<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">4' @ 5%<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">1' flat<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">1' @ 5%,6%,5%,6%<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">13' c/d<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">Mar
20 - </span><span style="font-family: 'Trebuchet MS', sans-serif;">Treadmill uphill tempo (55 min total)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">w/u 20'</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">5' @ 5%</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">5' @ 6%<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">5' @ 7%<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">5' @ 8%<o:p></o:p></span><br />
<span style="font-family: Trebuchet MS, sans-serif;">c/d 15 min</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">Vertical 210 m<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">Mar
27 - </span><span style="font-family: 'Trebuchet MS', sans-serif;">Treadmill uphill tempo (60 min total)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">20' wu</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">30' uphill
at 6:31/km<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">5' @ 6%</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">5' @ 7%<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">5' @ 8%<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">2x(1' each @
6%,7%,8%,9%,10%)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">5' @ 6%<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">10' c/d<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">Vertical 335 m </span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">Apr 3 - Long Road Hills (71 min total)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">20' w/u</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">3 x entire
hill (distance 960 m, varying steepness)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">1 - 5:42 up
(5:09 down)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">2 - 5:38 up
(5:04 down)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">3 - 5:41 up
(5:04 down)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">20' c/d</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">Apr
11 - Long Road Hills (84 min total)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">wu 20</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">up 5:40 down
4:55<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">up 5:37 down
5:01<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">up 5:43 down
5:09<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">up 5:47 down
5:03<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">c/d 21'<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">Apr
23 - Very Steep Trail Hills (88 min total)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">Wu 32'</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">Started from top:</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">1 - 1:44 down,
2:22 up<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">2 - 1:48,
2:21<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">3 - 1:40,
2:22<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">4 - 1:40,
2:19<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">5 - 1:37,
2:20<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">6 - 1:35,
2:17<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">Cd/ 34'.</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">May
5 - Moderate Trail Hills (70 min total)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">20 wu</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">Alternated
shorter/longer<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">S1-2:07
(2:03 down)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">L1-2:21
(2:03)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">S2-2:03
(1:50)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">L2-2:18
(1:58)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">S3-2:05
(1:47)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">L3-2:15
(1:58)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">S4-2:01
(1:43)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">L4-2:11 <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">Cd 19'<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">May
12 - </span><span style="font-family: 'Trebuchet MS', sans-serif;">Treadmill uphill tempo (79 min total)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">20' wu</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">3 x 15' at
generally increasing incline, with 2' on
flat between<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">set 1 up to
14%, ~9:00/km, 202m vert, 1.78km<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">set 2 up to
18</span><span style="font-family: 'Trebuchet MS', sans-serif;">%</span><span style="font-family: Trebuchet MS, sans-serif;">, ~10:00/km, 223m vert, 1.79km<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">set 3 up to
20</span><span style="font-family: 'Trebuchet MS', sans-serif;">%</span><span style="font-family: Trebuchet MS, sans-serif;">, ~10:00-10:20/km, 238m vert, 1.45km<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">10' cd<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">Workout total 5k going up 663 m in 45' (14.7 m/min).<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">May
23 - Very Steep Trail Hills (46 min total)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">20' wu</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">1-2:14 (1:37
down)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">2-2:11
(1:38)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">3-2:05
(1:38)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">4-2:16
(1:44)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">10' cd<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">June 2 - </span><span style="font-family: 'Trebuchet MS', sans-serif;">Trail Hills</span><span style="font-family: 'Trebuchet MS', sans-serif;"> (61 min total)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: 'Trebuchet MS', sans-serif;">21' wu</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">Moderate Hill:</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">1-1:30
(1:26)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">2-1:25
(1:20)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">3-1:24
(1:18)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">4-1:24
(1:17)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">5-1:20<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">Ran over to
Steeper Hill in 4:33 at tempo effort<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">1-1:13
(1:02)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">2-1:11
(0:58)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">3-1:10
(0:56)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">4-1:11
(0:58)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">5-1:07<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">13' cd<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">June 12 - Treadmill uphill tempo (66 min total)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Trebuchet MS, sans-serif;">3 x (2' at
10,12,14,16,18,20%) with 5' at flat between. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Verticals for each were 221,
201, 203 m.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Workout total 36' </span><span style="font-family: 'Trebuchet MS', sans-serif;">going up 625 m (17.4 m/min).</span><br />
<br /></div>
<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</div>
</div>
Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com5tag:blogger.com,1999:blog-1006756506138243815.post-32663397331534680602015-05-26T13:39:00.002-04:002015-05-26T13:39:47.470-04:00Gananoque Wildlife Area and Waterfront Renewal<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Last Saturday I had fun exploring the <a href="http://gananoquetrailproject.blogspot.ca/" target="_blank">Gananoque Provincial Wildlife Area</a> trails.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Then I went to visit my parents and we went for a walk around the newly re-developed Gananoque Waterfront. I hadn't even been aware of all the work done in the area, and I was really impressed with how nice it all is.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTbaUGr3xK_LwlH3y7_utedQPIVSydxt2QveJhCWkSrjRhq44IUNM0n48rnuRJGt8CEggOv-UenNaVWe2JmTnTnv6KEhnJCg-oaMnmxzaIvNhH2m18HHXqyZVHbsBsSqI3ReL3vcv32XX6/s1600/2015-05-24+15.23.24.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTbaUGr3xK_LwlH3y7_utedQPIVSydxt2QveJhCWkSrjRhq44IUNM0n48rnuRJGt8CEggOv-UenNaVWe2JmTnTnv6KEhnJCg-oaMnmxzaIvNhH2m18HHXqyZVHbsBsSqI3ReL3vcv32XX6/s320/2015-05-24+15.23.24.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It was windy down there!</td></tr>
</tbody></table>
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<tr><td class="tr-caption" style="text-align: center;">See the baby robin?</td></tr>
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<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com0tag:blogger.com,1999:blog-1006756506138243815.post-26519920545671914942015-03-20T15:38:00.002-04:002015-03-20T15:39:37.610-04:00Injury as a Lesson in Acceptance<span style="color: #222222; font-family: arial, sans-serif;">The past year or so has been all about l</span><span style="color: #222222; font-family: arial, sans-serif;">earning to accept a whole bunch of things. I wasn't doing very well at it, but life has a way of showing us what we need to know, nudging us along, if only we'll listen. In late January I injured my back, and found myself flat out for days. I'd keep starting back up training and having repeated setbacks - boom, flat on my back again and again, while my snowshoe racing season went down the drain.</span><br />
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<span style="color: #222222; font-family: arial, sans-serif;">One day, walking back from yoga, when I'm typically rushing rushing rushing to get back to work, this time I was forced by the icy sidewalks to take the most gentle, deliberate movements, slowly navigating so that it didn't tweak my back. Suddenly it dawned on me that getting to where I was going was not important, but how I got there was crucial. It felt peaceful. </span><span style="color: #222222; font-family: arial, sans-serif;">I was feeling acceptance in a visceral way, and how different that felt than just knowing it philosophically but not actually buying in. We tend to think mental changes happen in the mind, but this time I felt the difference in my body first, and my mind is following along, trying to catch up. </span><br />
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<span style="color: #222222; font-family: arial, sans-serif;">My back is now feeling good, and I'm starting to get into a training groove again. It was months after I thought I'd be ready to get training hard again, but the happy magic of motivation seems to have its own timeline. I</span><span style="color: #222222; font-family: arial, sans-serif;">t comes on suddenly like an itch that needs to be scratched. I always have to meet it half-way, with it usually appearing during a harder run like a tempo effort. It is a wave that washes over me, and leaves me with an instant desire to run all the time, craving that feeling of strength and freedom. </span><span style="color: #222222; font-family: Arial, Helvetica, sans-serif;"> </span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">La Sportiva Mutants are an awesome new shoe for 2015. They love snow and mud!</span></td></tr>
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<span style="color: black; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">My huge thanks to <a href="http://www.sportiva.com/" target="_blank">La Sportiva</a> for all the years of support. I'm thrilled, honoured, and humbled to be continuing on as an ambassador this year. </span></span><br />
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<b style="color: #222222; font-family: Arial, Helvetica, sans-serif;">2015 Races</b><br />
<span style="color: #222222; font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span><span style="color: #222222; font-family: Arial, Helvetica, sans-serif;">April 19 - <a href="http://www.sfrunningthing.com/" target="_blank">Spring Fling Running Thing Half Marathon (Smiths Falls, ON, Cataraqui Trail)</a></span><br />
<span style="color: #222222; font-family: Arial, Helvetica, sans-serif;">June 27 - <a href="http://www.rednewtracing.com/Whiteface" target="_blank">Whiteface Vertical Kilometer (Wilmington, NY)</a></span><br />
<span style="color: #222222; font-family: Arial, Helvetica, sans-serif;">June 28 - <a href="http://www.rednewtracing.com/Whiteface" target="_blank">Whiteface SkyMarathon (Wilmington, NY)</a></span><br />
<span style="color: #222222; font-family: Arial, Helvetica, sans-serif;">July 18 - <a href="http://www.wakelydamultra.com/" target="_blank">Wakely Dam Ultra 56K (Piseco, NY)</a></span><br />
<span style="color: #222222; font-family: Arial, Helvetica, sans-serif;">Sept 18-20 - <a href="http://www.goldenultra.com/" target="_blank">Golden Ultra 3-day Stage Race (Golden, BC)</a> Hopefully! Looks beautiful!</span><br />
<span style="color: #222222; font-family: Arial, Helvetica, sans-serif;">Oct/Nov - 50M? 100k? Marathon? Not sure yet.</span></div>
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Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com2tag:blogger.com,1999:blog-1006756506138243815.post-63909280077219330182015-01-25T19:18:00.002-05:002015-01-25T19:23:00.687-05:00The Lakes are OpenAnd by open I mean closed; as in, frozen over so we can run on them. Every year in November and December I go about disliking the cold and darkness of winter along with just about everyone I know. Then, usually sometime around mid-January I'll have a run that changes everything. One singular, unexpected run that reminds me in spectacular fashion that oh yeah, I'm a winter lover. Winter is prickly and difficult and takes effort to get to know, but with that one run I remember why we're friends and always will be.<br />
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This year it happened last week, on a weeknight run just around dusk. Derrick and I ventured out on a local lake just in time to watch the fading sunset. It was a still, serene night, and the sky turned a rich, deep blue above the orange of the last rays. A crescent moon hung right above the horizon, with bright Mercury underneath. The silence on the lake added to the profoundly beautiful evening. It fills me with gratitude for all the best things about our lives on this earth and a longing that I can't explain and bitter-sweetness that I can't put into words. It diminishes trivialities and takes me far away from everything and everyone with just a few steps onto a frozen land under a vast universe.<br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Experimenting with Vert Panos:</span></div>
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<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com2tag:blogger.com,1999:blog-1006756506138243815.post-87125757913290442572015-01-20T19:10:00.003-05:002015-01-20T19:10:44.473-05:00Snowshoe Season 2015 UnderwayThe past two weekends have seen the first two races in the Dion Eastern Ontario Snowshoe Series take place.<br />
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First up was <a href="http://healthandadventure.com/2015/01/dion-ignite-the-night-snowshoe-race-post-race-report/" target="_blank">Dion Ignite the Night</a>, in Morrisburg, Ontario at Upper Canada Village. This was an evening race put on by Summerstown race director Gilles Parisien, where we had the treat of running through the village lit up with holiday lights. I decided to race the 10k, 2 loop course, and I was so glad I did as running through the festive village was incredibly unique and magical. It was a cool night with a brisk wind off the St. Lawrence River which quickly drifted in our tracks on the more remote section of the loop. The contrast between running through the bright village and the dark, windy outer part of the course made it so interesting and fun.<br />
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The turnout was huge, at 144 racers, and when we started it was crazy and fun with snowshoes and people everywhere. It was a fast start, but I settled in to a comfortable pace and tried to save energy for the second loop. I was among a small group nearby which traded places a bit, but otherwise it felt strange to have no sense of where the pack was in the darkness. Coming back into the village at the start/finish area I felt comfortable, so I tried to push more on the second lap, eventually hitting an even split and feeling very satisfied with that.<br />
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Next up, this past weekend was the <a href="http://healthandadventure.com/2015/01/2015-dion-frontenac-snowshoe-race/" target="_blank">Dion Frontenac</a> race, where I changed gears and helped Derrick out with registration, timing and course marking and tear down. It was a mild day and everyone was in good spirits. I enjoyed my part of the day and felt good about how it went.<br />
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<tr><td class="tr-caption" style="text-align: center;">Setting the course the day before</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Race day, waiting for the racers</td></tr>
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Next up is the <a href="http://healthandadventure.com/races/brighton-winterfest-snowshoe-race/" target="_blank">Dion Brighton Snowshoe Race</a> on January 31st, the third race in the series.<br />
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<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com0tag:blogger.com,1999:blog-1006756506138243815.post-44078200252668049482014-11-25T17:52:00.000-05:002014-11-25T17:52:53.231-05:00Back to BatawaA few weeks ago I ran the 25k race at Batawa for the third time. This year they added a Bad Ass 6 Hour race to the mix of other Fat Ass distances, which was somewhat tempting. Maybe next year.<br />
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As usual I really enjoyed the trails in this area, and the event ran extremely smoothly this year despite a huge crowd showing up for the various distances. Well done to Sandy Musson of <a href="http://triandrunsports.com/" target="_blank">Tri and Run Sports</a>. Thanks to all of the organizers and volunteers.<br />
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My race was fairly uneventful. Remembering last year's painful experience of starting way too hard, I kept it mellow and ran by heart rate. The trails were a quite wet on the back loop which made for some fun negotiating of deep puddles and slick mud. My <a href="http://www.sportiva.com/products/footwear/mountain-running/crosslite" target="_blank">C-Lites</a> were great in the mud as usual and my feet were happy the whole time.<br />
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It was my slowest time here which was a bit disappointing considering I ran it smarter, but it wasn't by much and I wasn't too far off the two women who finished ahead of me. Plus it was a good stamina-building session as always. All good, and by running it at a better effort throughout I wasn't very sore or beat up. Part of that is that I added back plyometric training into my routine the past few months. It doesn't take much to be a big help, and I definitely felt the difference on the five big climbs and descents on this course.<br />
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Past years' race reports <a href="http://saratraining.blogspot.ca/2013/11/batawa-25k-last-race-of-season.html" target="_blank">here (2013)</a> and <a href="http://saratraining.blogspot.ca/2012/11/batawa-fat-ass-trail-race-report.html" target="_blank">here (2012)</a>.<br />
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<tr><td class="tr-caption" style="text-align: center;">Same-same. Left is this year, right is last year.</td></tr>
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On another note, I can't get the pictures from the last two days of our Provincial Parks tour because my camera died. If I ever retrieve them I'll post them. As a replacement camera, I recently inherited Derrick's hand-me-down iPhone so I opened an instagram account: <a href="http://instagram.com/saramontgo">instagram.com/saramontgo</a><br />
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<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com3tag:blogger.com,1999:blog-1006756506138243815.post-36295665701588926872014-10-30T21:32:00.001-04:002014-10-30T21:42:39.407-04:00Mountain Run<span id="goog_513515224"></span><span id="goog_513515225"></span><br />
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<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com1tag:blogger.com,1999:blog-1006756506138243815.post-22838189184012644862014-10-06T11:59:00.002-04:002014-10-06T11:59:26.048-04:00Provincial Park Tour: Day 2 Bon Echo<a href="http://www.ontarioparks.com/park/bonecho" target="_blank">Bon Echo Provincial Park</a> is home to the famous Mazinaw Rock with its steep cliff and pictographs. We ended up going to the west of Mazinaw Lake to the Abes and Essens Trail, a gorgeous backcountry trail of approximately 17 km. We were lucky to have a spell of warm, clear weather to enjoy the fall colours.<br />
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<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com0tag:blogger.com,1999:blog-1006756506138243815.post-35972218318618087872014-10-03T11:38:00.002-04:002014-10-03T11:46:07.799-04:00Provincial Park Tour: DAY 1 AlgonquinFor a late September holiday this year, we decided to do a number of small, relatively nearby getaways. We ended up running in four different Ontario Provincial Parks, enjoying the vibrancy of the woods, better running temperatures, and the lack of deer flies.<br />
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The first park was Algonquin, where I finally got to see a moose. We ran a total of 3 hours, on the Centennial Ridges Trail and then after a short break went up to a beautiful lookout on part of the Highland Backpacking Trail via rail trail along Lake of Two Rivers and then a steep portage. I can't wait to go back and see this entire trail.<br />
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Next up, Bon Echo.<br />
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Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com0tag:blogger.com,1999:blog-1006756506138243815.post-33130159210007405922014-08-11T21:26:00.000-04:002014-08-12T08:25:47.337-04:00Urban TrailsI grabbed a run on some urban trails near the Ottawa airport before picking Derrick up from his Gaspe trip, and was surprised by how nice they were. They were located in the <a href="http://www.ncc-ccn.gc.ca/places-to-visit/greenbelt/stony-swamp" target="_blank">Stony Swamp</a> section of the city's extensive <a href="http://www.ncc-ccn.gc.ca/places-to-visit/greenbelt" target="_blank">Green Belt</a>. I parked at P11 on West Hunt Club Road just east of Moodie Drive.<br />
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I was able to enjoy a 90 minute run by doing some beautiful loops, and it left me wanting to explore more areas. While I ran I got thinking about what a treasure this network is, and what qualities it had that make it a successful urban trail. First, it is very natural and travels through a variety of terrain. It winds through forests and fields, with pretty views of marshes and ponds, and an abundance of birds and small animals. The trails had all types of surfaces and were suitable for hikers, runners, and bikers. Many of the loops would be fine for strollers. There was good access via parking, bike lanes on roads, paved bike paths, and transit service. Maps are available online and also at major trailheads. Each trail intersection was well-signed with locational map and distances to the next points.<br />
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The trail network is scalable, from very short loops to larger or multiple loops, with easy connectivity to entirely different areas and the ability to connect to much longer trails like the Rideau Trail. It is easy to do one short section or loop, while always having the feeling you could 'go forever' if so inclined. It was well-maintained, with primitive but clean bathroom facilities and garbage cans and I didn't see any trash on the trails. The trails seem well-used but far from crowded. I felt like I had them to myself a lot but I also periodically came across other people which gives a feeling of safety. There were nice points of interest such as an old relic of a lime kiln and designated viewing points on boardwalks, which people can use as destinations for hikes for themselves or their families.<br />
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Here are some photos of various points on the trails I ran. The details of the route I ran are on my training log <a href="http://attackpoint.org/viewlog.jsp/user_9845/period-7/enddate-2014-08-10" target="_blank">here</a>.<br />
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<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com5tag:blogger.com,1999:blog-1006756506138243815.post-4988475461080088402014-07-24T21:15:00.002-04:002014-08-12T12:21:41.913-04:00Wakely Dam Ultra 2014: Taming the BeastLast weekend we ran the Wakely Dam Ultra in Pisceo, New York. <a href="http://saratraining.blogspot.ca/2013/07/wakely-dam-ultra-race-report.html" target="_blank">Last year I had a very tough time at this race because I raced it so stupidly</a>, and I was looking to run it very differently this year.<br />
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I had a much better experience this year, and was able to enjoy this beautiful, remote section of trail in the southern Adirondacks which passes no roads for its 52 km length. Being self-supported out there makes this race unique, special and a bit more challenging.</div>
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I started out at a very comfortable pace, determined not to make the same mistake as last year. For the most part I felt good, with just a bit of a low point around 3 hours in. By 4 hours I was enjoying the run again and stayed at a very even effort.<br />
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During the good points, I was feeling very in-the-moment and almost in a trance where I'd wake up and feel like a bunch of time had passed. Very Zen, very cool. Then in the downs I would be scheming about not racing anymore (training only, yay!), and thinking up fantastic, completely original slogans for the sport like, 'Ultras: Even when they're good they're still pretty bad'. </div>
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Happily those latter thoughts thoroughly evaporated at the finish line. There was a welcoming group of friends there who all cheered me in, and hanging out chatting afterwards was a lot of fun. Kimberlee and Doug Gardiner do a great job with this race, and I highly recommend it to anyone looking for a July trail race. </div>
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More details on my <a href="http://attackpoint.org/viewlog.jsp/user_9845/period-7/enddate-2014-07-20" target="_blank">training log</a>, and<a href="http://errick%27s%20blog%2C%20including%20link%20to%20gps%20track%20of%20the%20race./" target="_blank"> Derrick's blog, including link to GPS track of the race</a>.</div>
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Gear:<br />
La Sportiva <a href="http://www.sportiva.com/products/footwear/mountain-running/crosslite" target="_blank">C-Lite</a><br />
La Sportiva <a href="http://www.sportiva.com/products/running-apparel/womens-bottoms/nova-short" target="_blank">Nova Short</a><br />
UltrAspire <a href="http://healthandadventure.com/sha-online-store/ultraspire/" target="_blank">Alpha Vest</a><br />
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Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com2tag:blogger.com,1999:blog-1006756506138243815.post-78448535925999571482014-05-21T15:59:00.001-04:002014-05-22T10:24:08.816-04:00Are GPS Tracks Proof for an FKT?I used my first GPS unit in 1991 as a student, and later in my job as a GIS programmer I built software to plot the locations of fleet vehicles on maps of their service areas - both in real-time and playback versions of 'breadcrumb trails' showing where they had been. The stored 'breadcrumb' data files would have been easy to manipulate by changing the latitude and longitude of the points, or by changing the date stamps to speed up the route. It might be tedious to do, but it wouldn't be difficult. But why would anyone want to?<br />
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We've been hearing a lot more about the popularity of FKTs and how having a GPS track as proof is important to verify what has been accomplished. Recently Ueli Steck was criticized for not having GPS proof of his record-setting climb of Annapurna. When asked how he felt about the criticisms, his response of 'I don't care' made me smile. He's doing what he loves for the right reasons. Along with high-profile FKTs is a swell of online training sites where pitting our efforts against others has turned training itself into competition.<br />
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I don't use Strava. I rarely use a GPS watch. I totally get what Steck said, because I don't care either. I personally prefer my training runs to feel nothing like my work and nothing like a race. That's just me.<br />
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I do care about integrity however, and downloaded GPS files are not the proof that a lot of people think they are. Any data that is contained in a downloaded file can simply be overwritten to show something completely different. The files contain a long list of coordinates that make up the route, each with a time stamp. If you change the coordinates, you change the location on the map. If you change the times between points, you change the speed.<br />
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If GPS is to be used as a true 'witness', it needs to be via a live tracking service such as SPOT, or the unit should be passed off to a third-party to download and verify the data. Both of these approaches eliminate the opportunity for data tampering. This wouldn't verify the mode of movement or the actual person doing the movement, so it would still need to be augmented with other evidence. In many cases a person's reputation and known ability is the only proof that really matters.<br />
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For kicks I just opened a Strava account (noting their motto: Prove It) and uploaded a GPS file of a route (to max out my nefarious ways, I stole it from <a href="http://healthandadventure.com/" target="_blank">Derrick</a>). A few minutes later I uploaded the exact same route, but at a significantly faster pace.<br />
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<span style="font-size: x-small;">BEFORE:</span></div>
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<tr><td class="tr-caption" style="text-align: center;">Original File showing 5:20 per km pace.</td></tr>
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<span style="font-size: x-small;">AFTER:</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmAuZjQyVKIN3rkCTY0VhgngbjylXTbdnV1T9v-Ysx4Lha-ql_O642dFbigfWWzlZhpw9tqv_IMyjRkqnnE7W5FIO37pv_PpK5aB55EsyPm6pi5hCfaZQ-8e7bsyPEBD18SrLFtUqVQ37s/s1600/Tampered.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmAuZjQyVKIN3rkCTY0VhgngbjylXTbdnV1T9v-Ysx4Lha-ql_O642dFbigfWWzlZhpw9tqv_IMyjRkqnnE7W5FIO37pv_PpK5aB55EsyPm6pi5hCfaZQ-8e7bsyPEBD18SrLFtUqVQ37s/s1600/Tampered.JPG" height="290" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Significantly quicker at 3:34 per km. Look at all those awards!</td></tr>
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It's just as easy to change the locations of the points. Here I shifted a run out to the Atlantic Ocean. It could just as easily have been anywhere, over any type of terrain.<br />
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<tr><td class="tr-caption" style="text-align: center;">4.7 km in the Atlantic</td></tr>
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To combine those two manipulations, it is possible to create a partly- or completely- fictitious run from the comfort of your own desk chair.<br />
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I'm not saying anyone is actually doing this, but as the sport changes and grows it's good to be aware of what the limitations are to certain types of technologies. When it comes down to it, a person's reputation and integrity are sounding better than ever.<br />
<br />Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com12tag:blogger.com,1999:blog-1006756506138243815.post-29227752198227260492014-04-17T12:30:00.001-04:002014-04-17T12:31:30.349-04:00Arney Mountain and Welly Smith<span style="font-family: Verdana, sans-serif;">Arney "Mountain", according to waymarking.com, is the 618th highest mountain in Ontario and the 13,053rd highest mountain in Canada. They say, "Arney Mountain is actually a modest but distinctive hill. It features open pink granite rock faces (not steep) veined with milky quartz."</span><br />
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<span style="font-family: Verdana, sans-serif;">Geocaching.com lists <a href="http://www.geocaching.com/geocache/GC15GBA_arney-mountain" target="_blank">a description</a> of how to get to this out-of-the-way location, and a couple of weeks ago we couldn't resist checking it out. The result was a beautiful early-spring run.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbPnyzNjnldtthh5NpP14w25C2k3M_SFEJmKH_iLZQ1i6aYME6TO9gZPXoZQa_nwHwkbCDq_LELFeGGn-wkoCOW7mUS7kCl6FQziQ0mQVnr1f-Ct3nNTfy-GYUMRb6Yla7ozlaPuj9Y27t/s1600/Welley+108.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbPnyzNjnldtthh5NpP14w25C2k3M_SFEJmKH_iLZQ1i6aYME6TO9gZPXoZQa_nwHwkbCDq_LELFeGGn-wkoCOW7mUS7kCl6FQziQ0mQVnr1f-Ct3nNTfy-GYUMRb6Yla7ozlaPuj9Y27t/s1600/Welley+108.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Otters hanging out on beaver dam...</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3KI7W2HbNUd-STFbpnKKslEc3BPH_ATCtlFFFTCTMgDU65KzlY-GpRjALHMT3-siGvxgtPiQPlm514LLAt3pFjKHFfUb-6BKrmRVyy0eIiMpyfat_O3LrLtu8A62yadMLI996qHBbVw_U/s1600/Welley+112.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3KI7W2HbNUd-STFbpnKKslEc3BPH_ATCtlFFFTCTMgDU65KzlY-GpRjALHMT3-siGvxgtPiQPlm514LLAt3pFjKHFfUb-6BKrmRVyy0eIiMpyfat_O3LrLtu8A62yadMLI996qHBbVw_U/s1600/Welley+112.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...and sliding down the bank</td></tr>
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<span style="font-family: Verdana, sans-serif;"><br /></span>Sara Montgomeryhttp://www.blogger.com/profile/13015835021322201315noreply@blogger.com3