This story starts with a phone call from my son’s school.
It’s mid-June 2018. Graduation is coming up in a few weeks. My daughter had graduated the previous year so I had no intention of attending this year’s ceremony.
Then we got the call.
School Secretary: “Good morning. Just wondering if you are planning to come to the graduation”
Wife: “No, we weren’t planning on it...”
SS: “Well, you might want to come, your kid is getting an award”
The boy was only in Grade 10 but was taking Biology 12. He had been working really hard trying to get the highest mark in the class. Turns out he did it!
So, in the meantime, there’s talk on the Nova Scotia Trail Running socials about plans for the first 100 miler to be held in Atlantic Canada, The Capes 100 in August 2019. Interesting, but 100 miles? That’s a big jump from my previous longest run of 54K. Over the course of the next couple of weeks, it is determined that there will be 50K, 100K and 100 mile options.
So what does graduation have to do with all of this?
Well, I’m sitting at the back of the auditorium on the bleachers bored to tears, waiting to watch my kid get his award and one of the teachers, Mr. Merrett walks by and says “Hey, are you going to sign up for that 100?”
I kind of know this guy, but not really. He was my daughter's gym teacher the year before. I think we must have met through his wife, Tanya, who works at the same hospital as me. They are runners so we’d see each other at local races and chit chat a bit. Over the prior year we had been out on a few group trail runs organized by Jonathan (more on him later).
“Thinking about it”, I replied.
And that was the beginning of something epic.
Signing up for a race well over a year ahead of time is something I’ve never done before. But there is so much excitement about this race, it’s a given that it will sell out.
It does.
Months go by. In November I ran the Road to Hope Half-Marathon in Hamilton and shut down my season after that.
SGR 2019 is ideally scheduled 4 weeks before Capes 100. A great way to get your last long run in.
Once 2019 rolled around, I realized that I’d have to start planning out how I was going to go about training for a 100K race. First thing was to get a grip on my eating. The holidays had just happened but this year things were a bit different. In early December, I started a nutrition plan to help me drop some weight. I was able to get through the holidays without gaining any weight! It was a slow but steady process and I dropped around 18 pounds. I figured that the less of me there was to lug up all the hills in Cape Chignecto Park, the better.
Then, even though I didn’t know it at the time, something happened that put all the building blocks of our training plan in to place. The Halifax Mooseheads won the right to hold the Memorial Cup during the long weekend in May.
What does a hockey tournament have to do with a 100K training plan? Victoria Day weekend is when the Blue Nose Marathon happens. Due to the Memorial Cup, the BNM was moved to the first weekend in June. As a result, our local Bean There Run That Marathon (which was scheduled for the first weekend of June) got moved to the first weekend in May.
Training for a spring marathon is not my most favourite thing in the world. The combination of short days and cold temps does nothing to inspire me to get out and run. But, I made a point of getting outside for my long runs on the weekend. I think there was only one weekend that I had to pound it out on the treadmill.
Sean and I had our first run together in mid March. It was about 6 weeks out from the Bean, so getting close to peak marathon training. We spent 32K talking about the upcoming races, training plans, gear and all that.
I mentioned that maybe it might be a good idea to sign up for the Wascally Wabbit in June. It has three distances to choose from, 27.5K, 55K and 87.5K. My thinking was this: full marathon in May (the Bean), 55K in June (WW), 70-80K in July (SGR) and finally, 100K in August (Capes).
Sean agreed. Not a bad idea.
After that run, I realized that I really had no training plan in place for when I finished the Bean. I had bought a couple of books but the training plans in each of them were not really what I was looking for. It just so happened that I had an ad pop up on FB for Ultrarunning Magazine. It mentioned
free training plans with a subscription so I had a look. I don't remember if I was able to see the plan before I bought the subscription or not but the Beginner 100K plan was just what I was looking for.
AND, the scheduled 50K and 50 Mile races within the schedule lined up PERFECTLY with our races. It could not have been any more perfect.
I was sore for a few days afterward. I was a bit concerned about the amount of running I had to do the next week. Normally, I don't run at all for a couple of weeks post marathon. I was pretty sore up until about Thursday after the marathon but ended up recovering pretty well.
So once this race was over, it was time to focus on getting in some time on the trails. Family commitments kept us from getting out on the trails together very often. I travelled to different areas to get my runs in: Roxbury Road, Cape Split & Keji.
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| Sean power hiking up the "bobsled run" |
I did take a tumble but luckily I didn't get hurt.
This would be a recurring theme throughout our training...
During one moment close to the end Sean came up with a brilliant idea. Not sure if it was because of dehydration, hypoglycemia, or delirium but his idea was to somehow get a local brewery, Lazy Bear Brewing, to sponsor us and give us free beer.
And that's how Lazy Bear Runners came to be.
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| Looking pretty spry after 55K. JK my calves are killing me! |
Shortly after the race we pitched the LBR idea to him and he was immediately on board.
Now we just had to talk to Lazy Bear Brewery. In time...
We were amazed that we recovered so quickly from WW. I logged 79K the week after the race. Crazy!
We got in a few runs together over the next 4 weeks. On our long run the week before SGR, I managed to slip on a rock and fall backwards. I only remember hitting my elbow on the rock and that's what hurt at the moment. But as we ran my left wrist started to feel funny. Over the net 24 hours it became so swollen I was convinced I had broken it. My first thought was "Wow, my cast is really going to stink after the race next weekend..."
Luckily, I work at the hospital so I was seem fairly quickly on Monday morning. X-rays showed NO break which was a relief. It still hurt but knowing it was just a sprain put my mind at ease.
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| Sean's wife, Tanya, joined us for SGR |
Our goal was 12 - 14 loops. Sean did this race last year and ran 10 loops. He knew what to expect. I didn't.
The first loop was excruciatingly SLOW. I was worried that we wouldn't make it back in time to continue. I thought I would have 15 - 20 minutes after each loop to refuel and rehydrate. In actuality it was more like 5 - 7 minutes.
As the day progressed and people dropped out the trail was less congested and lap times got bit quicker.
That day I learned about the power of Coke. Every time I drank a flask of Coke, I would have an amazing run on the next loop.
After the 10th loop, I had run further than I ever had before. Once we started the 11th, we were both in uncharted territory.
After the 12th loop we realized that if we dropped now, our official distance would be 69.8K. 69.8K. Let's do one more, the will give us 75.4K. Yeah that sounds good. I blasted through that 13th lap. I wanted to be done so badly. I get to the finish and wait for Sean. When he gets there he says he's going for one more. Well, I guess, so am I.
So we ended up with 14 laps - 81.2K and 2310m of vertical gain. Again, I was surprised at how I was able to log 70K+ the next week.
Our build up is going perfectly. One more week to go before a 4 week taper.
Our local Scallywag Run was in early August. Jonathan and I ran it while Sean cheered us (and his wife) on. After the race we headed to the Lazy Bear Brewery for some refreshments and Sean pitched the Lazy Bear Running idea to the owner. He was on board! So exciting! Plans are in progress to get this idea up and running. Stay tuned!
We were feeling really good about the Capes 100K.
Until...
We were out for an easy 45 minute run 12 days before Capes. About 5 minutes into the run I took a hard fall. Scraped elbow, 2 skinned knees, sprained ring finger, several other scrapes and a bruise just below where one of the quads attaches to the pelvis.
Holy shit! Luckily, nothing is broken and it's mostly just surface wounds.
Then, the next night I trip and fall again. Two nights later, again. What on earth is going on??
Then, I clue in. I'm wearing my new glasses with progressive lenses. When I'm looking down the trail, everything up close gets blurry. In order for me to see directly in front of my feet, I basically have to run with my chin on my chest (you older people will know what I mean). Luckily, I had an old pair with regular lenses. Things seem to be better after that but now I'm worried about being in Cape Chignecto park and REALLY hurting myself.
So now, Capes 100 Weekend is here. My wounds have mostly scabbed over and fallen off. I ran my last run one week out from the race. Any runs that were on the schedule that last week were done at walking pace.
We met up in Parrsboro where we had rented a house for the weekend. Jonathan and Megan were already set up at the farm. Tanya was driving as far as Truro Friday night and would drive in to the start on Saturday morning. We got to the farm late afternoon, got signed in, dropped off the drop bags and picked up our bibs and swag. We hung out at the farm for a bit with Jonathan and Megan, then we all headed down to Advocate Harbour for the pre-race meal.
The meal was pretty good but not outstanding. Lasagna, salad and a roll with a brownie for dessert.
Got to talk with Andy Leblanc for a bit.
After the mandatory pre-race meeting we got back into the car and headed back to Parrsboro to get our gear organized for the morning. I guess we must have been nervous because we didn't talk too much.
I think I got some sleep, I'm not sure how much though. I tossed and turned and drifted in and out of sleep most of the night but I was dead to the world when the alarm went off at 3:30am. Sean had been up for a good half-hour already and I hadn't heard him moving about.
I had my usual pre race breakfast: toast with peanut butter and honey, a banana and coffee. It did its usual magic on my GI. Then it was time to get to the farm. The drive in seemed to take longer than it had the previous day. In the dark, the twisty, turns roads were just a bit tougher to negotiate. Throw in some fog and that makes things a bit worse. Anyway, we made it there a little before 5:30am.
Took a few pre race photos.
In all of the excitement I forgot to start my watch until right before the gun went off.
We started the race at the back of the pack. None of us were going to be winning this race. We were happy to be running with Jonathan for the first 25K. We had tried several times over the summer for the three of us to get out for a run together and had only managed to do it once.
Almost immediately after starting we came to a complete stand still. There were three brook crossings within the first few hundred meters. With no one really wanting wet feet this early in the race, all 300+ runners took our time and one by one tip toed across the stepping stones in the brook. The good thing was that after that there was never really any congestion on the trail.
The next section was on the beach. It was tough to run in so we walked. Trying to find a spot with good footing was rather futile. We were able to have a quick chat with "Frozen" Ed Furtaw. He was the first to finish the Barkley Marathons back in 1988. He was such a nice guy, so personable. Literally everyone wanted to get a selfie with him and he obliged every one.
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| 14 loops (81.2K) done! |
That day I learned about the power of Coke. Every time I drank a flask of Coke, I would have an amazing run on the next loop.
After the 10th loop, I had run further than I ever had before. Once we started the 11th, we were both in uncharted territory.
After the 12th loop we realized that if we dropped now, our official distance would be 69.8K. 69.8K. Let's do one more, the will give us 75.4K. Yeah that sounds good. I blasted through that 13th lap. I wanted to be done so badly. I get to the finish and wait for Sean. When he gets there he says he's going for one more. Well, I guess, so am I.
So we ended up with 14 laps - 81.2K and 2310m of vertical gain. Again, I was surprised at how I was able to log 70K+ the next week.
Our build up is going perfectly. One more week to go before a 4 week taper.
Our local Scallywag Run was in early August. Jonathan and I ran it while Sean cheered us (and his wife) on. After the race we headed to the Lazy Bear Brewery for some refreshments and Sean pitched the Lazy Bear Running idea to the owner. He was on board! So exciting! Plans are in progress to get this idea up and running. Stay tuned!
We were feeling really good about the Capes 100K.
Until...
We were out for an easy 45 minute run 12 days before Capes. About 5 minutes into the run I took a hard fall. Scraped elbow, 2 skinned knees, sprained ring finger, several other scrapes and a bruise just below where one of the quads attaches to the pelvis.
Holy shit! Luckily, nothing is broken and it's mostly just surface wounds.
Then, the next night I trip and fall again. Two nights later, again. What on earth is going on??
Then, I clue in. I'm wearing my new glasses with progressive lenses. When I'm looking down the trail, everything up close gets blurry. In order for me to see directly in front of my feet, I basically have to run with my chin on my chest (you older people will know what I mean). Luckily, I had an old pair with regular lenses. Things seem to be better after that but now I'm worried about being in Cape Chignecto park and REALLY hurting myself.
So now, Capes 100 Weekend is here. My wounds have mostly scabbed over and fallen off. I ran my last run one week out from the race. Any runs that were on the schedule that last week were done at walking pace.
We met up in Parrsboro where we had rented a house for the weekend. Jonathan and Megan were already set up at the farm. Tanya was driving as far as Truro Friday night and would drive in to the start on Saturday morning. We got to the farm late afternoon, got signed in, dropped off the drop bags and picked up our bibs and swag. We hung out at the farm for a bit with Jonathan and Megan, then we all headed down to Advocate Harbour for the pre-race meal.
The meal was pretty good but not outstanding. Lasagna, salad and a roll with a brownie for dessert.
Got to talk with Andy Leblanc for a bit.
After the mandatory pre-race meeting we got back into the car and headed back to Parrsboro to get our gear organized for the morning. I guess we must have been nervous because we didn't talk too much.
I think I got some sleep, I'm not sure how much though. I tossed and turned and drifted in and out of sleep most of the night but I was dead to the world when the alarm went off at 3:30am. Sean had been up for a good half-hour already and I hadn't heard him moving about.
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| The Lazy Bears. Photo: Megan Moore |
I had my usual pre race breakfast: toast with peanut butter and honey, a banana and coffee. It did its usual magic on my GI. Then it was time to get to the farm. The drive in seemed to take longer than it had the previous day. In the dark, the twisty, turns roads were just a bit tougher to negotiate. Throw in some fog and that makes things a bit worse. Anyway, we made it there a little before 5:30am.
Took a few pre race photos.
In all of the excitement I forgot to start my watch until right before the gun went off.
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| Spencer's Island |
We started the race at the back of the pack. None of us were going to be winning this race. We were happy to be running with Jonathan for the first 25K. We had tried several times over the summer for the three of us to get out for a run together and had only managed to do it once.
Almost immediately after starting we came to a complete stand still. There were three brook crossings within the first few hundred meters. With no one really wanting wet feet this early in the race, all 300+ runners took our time and one by one tip toed across the stepping stones in the brook. The good thing was that after that there was never really any congestion on the trail.
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| The lazy Bears and "Frozen" Ed Furtaw |
Once the beach section was over we headed onto some sweet ATV trails. Next section was a gravel road leading in to the Cape d'Or lighthouse. We made a mental note of the steep decline of the road, knowing that we would have to climb back up this in several hours. Sean and I would have to do it in the dark.
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| All smiles at Cape d'Or aid station (13K) |
There was a great selection of nutrition available.
I had a couple glasses of Coke and a few chips.
I had already eaten a gel and a Larabar so I wasn't too hungry at this point but I wanted to make sure eat early and often.
I had made up little sandwich baggies of gels, Larabars, trail mix and Life Savers for each 10K. I carried the first three with me and had the other seven in the drop bag at Reid's Place. This way, I wouldn't have to think too much about my nutrition. My thinking was that as long as I knew where I was on the course I could figure out if I had to eat or not.
We planned to take our time at the aid stations. We wanted to make sure we got enough to eat, drank a bunch of fluids and filled our water bottles. I think that we didn't suffer time wise for doing this. At almost every aid station, especially those later on, we would see people coming in to the aid stations, rushing in and out only for us to overtake them before reaching the next aid station. I think there's a lot to be said of having a seat and guzzling Coke.
We weren't at Cape d'Or too long though, it was still early and we were still feeling fresh.
Next stop was ADDA where our support crew (Tanya and Megan) and drop bags were waiting for us.
A few K before coming in to ADDA, I realized that my breakfast hadn't completely done its job so I went off to the washroom. It was nice to get to wash my hands.
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| Coming in to ADDA Campground (20K) Photo: Megan Moore |
The aid station once again was well stocked with a variety of sweet and salty items.
Again, I downed a few glasses of Coke had some chips, watermelon and a banana refilled my flasks and then we were off. Although Jonathan would see them again in 10K, Sean and I wouldn't see them again for 60K.
As we headed out of ADDA, the faster 50K runners were on their way back to the farm. We knew that soon we would have to say goodbye to Jonathan as he would turn around at 25K and head back to the farm by himself.
When it came time to part ways, he gave each of us a hug and he turned for home. However, we had a long way to go before we would see the finish line. The rest of the way to the next aid station was pretty flat and runnable. We probably ran it too fast.
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| Eatonville Road (photo: Jodi Isenor) |
There were some chairs in the aid station and we took full advantage of them. We lingered here for a good 15 minutes. I didn't really access anything out of my drop bag other than the Munchos.
We were right on our targeted pace. I had allowed for an average pace of 1:30/10K for the first half of the race and 2:00/10K for the second half. We left Reid's Place about 8 minutes ahead of schedule.
We almost immediately headed up hill and would
continue for the next 5K or so. At this point we were walking almost any incline but we still were maintaining 9:00/km pace.
I don't really remember too much heading in to Eatonville aid station (40K). We had been running a fair bit as it was downhill. At one point Sean said he was walking in to the aid station. I was like, "OK, I wonder how much father?" "Uh, it's right there..." I was so focused on my foot placement, I hadn't noticed we were there.
continue for the next 5K or so. At this point we were walking almost any incline but we still were maintaining 9:00/km pace.
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| Something's funny, not sure what. Eatonville Aid Station Photo:@thiswildair |
At this point my Suunto Ambit2 battery was near depletion so I took this opportunity to dig out the charging cable and battery pack I was carrying. I wasn't able to wear it while it was charging (but it continued to record) so I stuffed it in my pack. Again, I drank some Coke and refilled my flasks with water. Had a few chips. I was carrying flapjacks I had made so I had one of those. I'm not talking pancakes here. By flapjacks, I'm referring to a sweet tray-baked oat bar. I fell in love with them in Scotland last year and they are very commonly used by fell runners in the UK.
Up until now, the weather had been relatively cool and overcast. It actually was spitting rain as we approached Eatonville. However, by the time we left Eatonville the clouds had dissipated and the temp started to climb. It was now about 1:00pm and the hottest part of the day. The climb out of Eatonville was long, about 8K. There was not much running. At this point I had dug out my poles just to distract myself from the long uphill. The last 3K into Big Bauld Aid Station (51K) were downhill. I think it was in this section when Sean nearly took a face plant. That was really the only scare either of us had during the entire race. Lots of stumbling over rocks and roots but no falls.
We went by a couple of guys who told us we were looking fresh.
"We don't feel like it", I said.
"Or smell like it", said Sean. LOL!
Again, we took our time getting refuelled. At one point we were the only ones there and then all of a sudden there were 15! Everyone seemed to be in a rush to get in and out but we just relaxed for a good 10 - 15 minutes.
Once we left Big Bauld, we entered Cape Chignecto Park. In the course description, the part of the course within the park is described as "sweet single track". This was not what I thought "sweet single track" was... This was tough and technical terrain. We ended up walking every single step within the boundary of the park. We just didn't want to risk pushing it and getting injured.
This section between Big Bauld and Arch Gulch was the longest that we would go between aid stations and although it was the most difficult, it was the most beautiful as well. We actually had to take a break between the aid stations to rest and refuel. And we, like so
many others, ran out of water. It took us so long we were starting to think we were off course. Then, we saw another runner up ahead and that eased our minds.
I was never as happy to see anything or anyone as I was when we got to the Arch Gulch Aid Station (64K). I knew that the posted distances between aid stations were 'soft' but I was not expecting the extra 3K. We spent a little bit longer time here than we had at other aid stations, not only to refuel and rehydrate, but to steel ourselves for what lay ahead: Big Insanity. The climb out of Mill Cove was brutal: a climb of about 160m over a distance of 1.3K. I was sweating so hard I couldn't even get a good grip on my poles! We sat on a bench for a good while to get out heart rates down a bit and were passed by a young gun who was just crushing it up that hill. It wasn't long before he was out of sight but once were were at the top we caught up and passed him.
Two more decent climbs later, we were out of the park and back at Ried's Place (70K). It had taken us about 7:30 to do the 40K loop. At Reid's Place we were greeted by some enthusiastic young ladies who were offering up the tastiest freezies I've ever eaten. They were so excited to be able to help us. We just sat in the chairs and they brought the food right over to us! We lingered here about 20 minutes. I dumped some stuff out of my pack and put it in my drop bag. Not likely that I'd be eating any of it now.
As we left, we'd now be running in familiar territory. The last 30K was (almost) the exact same route as the first 30K. We ran for a bit along the flat Dyke Marsh. We walked the uphills and tried to run the flats and downhills. About halfway to ADDA, I noticed I was starting to get some chafing on my ass cheeks. This has never happened to me before. Oh, I've had chafing but not here. I had a small tin cocoa butter in my first aid kit so I dug that out and applied it as best I could.
We ran into ADDA (82K). It would be the last steps we would run during the race.
As we came into the campground all of the campers were lined up along the course and cheering us on which was so nice after being by ourselves for so long. I almost shed a tear. Our crew (Jonathan was with them now) said we were still looking really good. I guess the smiles as we crossed the timing mat say it all.
It was here that we lingered the longest.
First thing was to get out of the clothes I was wearing. I had left a change of clothes in the crew car to change into at the end of the race but there would be none of that - I needed dry clothes (and a copious amount of lube) NOW! I went off to the washroom to change. When I got back, I realize I had left my sopping, sweaty, stinky shorts on the bathroom stall floor. Without missing a beat, Jonathan hopped up and went to retrieve them for me. I was so sorry he had to touch them. I owe him big time. We got the lowdown from Jonathan about his race (he crushed it!). I got some more Coke and food - the
quesadillas and beef jerky were really hitting the spot.
So, fed and lubed we headed out for the last 20K.
It was only 7K to the next aid station and when we would see our crew again.
As we left ADDA, my watch beeped signalling we had gone 82K - officially our longest distance ever. *fist bumps*
It got dark during this section. We didn't talk too much.
When we got to Cape d'Or the crew was waiting for us. At this point, I was pretty 'zoned out' just sitting there - the less than optimal sleep the night before, the early morning and the effects of the day all seemed to be catching up to me. I tried not to think about how long it was going to take to cover those last 13K (which ended up being 15.4K...)
My wife texted: You can run 13K in your sleep. You got this.
One of the volunteers gave me some words of encouragement. "Yeah, who can't run 13K?" I said. "Or walk" he said. Yeah, or walk.
Once we were refuelled, we headed out. At this point, the downhills were making my quads start to scream. Walking uphill was almost easier in a sense. We knew there was a big incline coming before we got on the ATV trails again. We were extra cautious to not miss the turn onto the trail. My GPS battery was almost dead again so I attached the battery pack again and strapped my watch to my pack. In the dark I couldn't see the display clearly (no bifocals, LOL!) but it would beep every 1K. I lost count of the beeps and really had no idea how far we were from the finish. We know we would have to go back on the beach for a bit so we kept waiting to hit that section. And waiting. And waiting. Once, we thought we had missed a turn but were relieved when we saw the next marker.
We finally hit the beach. The full moon was out and reflecting on the water. It was beautiful. I should have stopped and taken a photo but I just wanted to be done. Back on the road, this last section was new and not the same as when we went out. Because it was unfamiliar and in the dark (and, by this time our headlamps had powered down to the lowest setting) it was hard to see the reflective tape on the route markers. I must have been getting a bit brain dead because I kept saying none of this looks familiar. Finally Sean tells me because it isn't. Duh.
We hit the Old Shipyard Beach Campground and a nice volunteer tells us we are about 2.5K from the finish. Just up the hill and take a right. Right. More hills. We are still walking but averaging less than 10 min/km. I think I could have run it in - I wanted to be finished so badly - but we had decided to 'run' this together and I wasn't about to ditch Sean at this point. After what felt like an hour (thought it was probably 20 minutes) we see another volunteer - cross the road and the farm is just up on your left. Hallelujah!
Once we turned the corner and saw the finish chute, I thought we might break into a jog but we didn't. We just walked faster. Honestly, I think we were probably walking faster than we could have run anyways, if that even makes sense. Race volunteers were asking if we were 100K - Yes! - and making sure we ran over the right timing mat.
We crossed the finish together. Jonathan and Megan were there to congratulate us though I guess it was by luck that they were. They had fallen asleep in their truck waiting for us (as did Tanya) and just happened to get woken up when the people that came in before us finished.
The finish was kind of weird. I thought I would cry (I didn't). Thought I'd want a beer (I didn't). Thought I'd be ravenous (I wasn't). I just wanted to sleep. So, we packed up and left.
Sean drove back to Parrsboro with a cramping leg. I (hesitantly - I wasn't sure I'd stay awake) offered to drive but he declined. Once back to the house, a quick shower and a very careful stair climb and I was off to bed.
The next day I was sore but not 'I just ran 100K sore'. Went out for breakfast with the gang, talked about our races and had a few laughs. It started to rain quite heavily and we couldn't help but think of the 100 milers still out there on the course.
I went back to the race start to pick up our drop bags. It looked like an episode of the Walking Dead.
I was spaced out after 100K I can't imagine how some of these 100 milers were feeling.
It was a long drive home but thankfully my new car has cruise control. I took the week after Capes off from work but I'm not sure I had to. The only real issue I had was some fairly significant lower leg swelling. My shoes all felt like they were too small. On Thursday, I had some massage done and that really got the fluid moving out of my legs. I noticed a difference almost immediately and this was confirmed when I put on my shoes after the appointment. I will be sure to book an appointment next time.
Yep. Next time. For a few days after Capes, I wasn't too sure but as time has passed, I'm already making plans for next year.
I think we did almost everything right. We didn't go out too fast and we finished strong. We took our time at aid stations and rested which I think helped us maintain our pace. I can't say enough good things about the training plan I got from Ultrarunning Magazine. I loved just running for time rather than distance. I've downloaded all of their training plans for future reference.
We ran out of water between Big Bauld and Arch Gulch aid stations but so did a lot of other people. Knowing what we know now, we can better prepare for that next time.
I wouldn't spend so much time worrying about drop bags next time. The aid stations were so well stocked I didn't really need anything in my vest or drop bag. I will put Munchos and a change of clothes in a drop bag but not much else.
We need to find some really big hills to train on.
I'll put lube in and on every nook and cranny from my belly button to mid thigh - you never know what's going to chafe that never has before.
I'll put duct tape on my heels and the balls of my feet. Those were the spots that gave me the most trouble during the race. I ended up with 3 blisters - one on each of my heels and one on my thumb (from my poles).
I had a really great experience at Capes 100 but the best time was had spending time on the trails with my fellow Lazy Bears. Can't wait to do it all again!
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| Walking in to Big Bauld Aid Station (50K) Photo: Andrew Wagstaf |
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| Getting toasty at Big Bauld Bunkhouse |
We went by a couple of guys who told us we were looking fresh.
"We don't feel like it", I said.
"Or smell like it", said Sean. LOL!
Again, we took our time getting refuelled. At one point we were the only ones there and then all of a sudden there were 15! Everyone seemed to be in a rush to get in and out but we just relaxed for a good 10 - 15 minutes.
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| Refugee Cove. We were clueless as to what was ahead. |
Once we left Big Bauld, we entered Cape Chignecto Park. In the course description, the part of the course within the park is described as "sweet single track". This was not what I thought "sweet single track" was... This was tough and technical terrain. We ended up walking every single step within the boundary of the park. We just didn't want to risk pushing it and getting injured.
This section between Big Bauld and Arch Gulch was the longest that we would go between aid stations and although it was the most difficult, it was the most beautiful as well. We actually had to take a break between the aid stations to rest and refuel. And we, like so
I was never as happy to see anything or anyone as I was when we got to the Arch Gulch Aid Station (64K). I knew that the posted distances between aid stations were 'soft' but I was not expecting the extra 3K. We spent a little bit longer time here than we had at other aid stations, not only to refuel and rehydrate, but to steel ourselves for what lay ahead: Big Insanity. The climb out of Mill Cove was brutal: a climb of about 160m over a distance of 1.3K. I was sweating so hard I couldn't even get a good grip on my poles! We sat on a bench for a good while to get out heart rates down a bit and were passed by a young gun who was just crushing it up that hill. It wasn't long before he was out of sight but once were were at the top we caught up and passed him.
Two more decent climbs later, we were out of the park and back at Ried's Place (70K). It had taken us about 7:30 to do the 40K loop. At Reid's Place we were greeted by some enthusiastic young ladies who were offering up the tastiest freezies I've ever eaten. They were so excited to be able to help us. We just sat in the chairs and they brought the food right over to us! We lingered here about 20 minutes. I dumped some stuff out of my pack and put it in my drop bag. Not likely that I'd be eating any of it now.
As we left, we'd now be running in familiar territory. The last 30K was (almost) the exact same route as the first 30K. We ran for a bit along the flat Dyke Marsh. We walked the uphills and tried to run the flats and downhills. About halfway to ADDA, I noticed I was starting to get some chafing on my ass cheeks. This has never happened to me before. Oh, I've had chafing but not here. I had a small tin cocoa butter in my first aid kit so I dug that out and applied it as best I could.
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| The smile belies what's going on under the shorts! Photo:David Garlock |
As we came into the campground all of the campers were lined up along the course and cheering us on which was so nice after being by ourselves for so long. I almost shed a tear. Our crew (Jonathan was with them now) said we were still looking really good. I guess the smiles as we crossed the timing mat say it all.
It was here that we lingered the longest.
First thing was to get out of the clothes I was wearing. I had left a change of clothes in the crew car to change into at the end of the race but there would be none of that - I needed dry clothes (and a copious amount of lube) NOW! I went off to the washroom to change. When I got back, I realize I had left my sopping, sweaty, stinky shorts on the bathroom stall floor. Without missing a beat, Jonathan hopped up and went to retrieve them for me. I was so sorry he had to touch them. I owe him big time. We got the lowdown from Jonathan about his race (he crushed it!). I got some more Coke and food - the
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| Heading out of ADDA (82K) Photo: Jonathan Riley |
So, fed and lubed we headed out for the last 20K.
It was only 7K to the next aid station and when we would see our crew again.
As we left ADDA, my watch beeped signalling we had gone 82K - officially our longest distance ever. *fist bumps*
It got dark during this section. We didn't talk too much.
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| Texting my wife to let her know I'm not dead. Photo: Jonathan Riley |
My wife texted: You can run 13K in your sleep. You got this.
One of the volunteers gave me some words of encouragement. "Yeah, who can't run 13K?" I said. "Or walk" he said. Yeah, or walk.
Once we were refuelled, we headed out. At this point, the downhills were making my quads start to scream. Walking uphill was almost easier in a sense. We knew there was a big incline coming before we got on the ATV trails again. We were extra cautious to not miss the turn onto the trail. My GPS battery was almost dead again so I attached the battery pack again and strapped my watch to my pack. In the dark I couldn't see the display clearly (no bifocals, LOL!) but it would beep every 1K. I lost count of the beeps and really had no idea how far we were from the finish. We know we would have to go back on the beach for a bit so we kept waiting to hit that section. And waiting. And waiting. Once, we thought we had missed a turn but were relieved when we saw the next marker.
We finally hit the beach. The full moon was out and reflecting on the water. It was beautiful. I should have stopped and taken a photo but I just wanted to be done. Back on the road, this last section was new and not the same as when we went out. Because it was unfamiliar and in the dark (and, by this time our headlamps had powered down to the lowest setting) it was hard to see the reflective tape on the route markers. I must have been getting a bit brain dead because I kept saying none of this looks familiar. Finally Sean tells me because it isn't. Duh.
We hit the Old Shipyard Beach Campground and a nice volunteer tells us we are about 2.5K from the finish. Just up the hill and take a right. Right. More hills. We are still walking but averaging less than 10 min/km. I think I could have run it in - I wanted to be finished so badly - but we had decided to 'run' this together and I wasn't about to ditch Sean at this point. After what felt like an hour (thought it was probably 20 minutes) we see another volunteer - cross the road and the farm is just up on your left. Hallelujah!
Once we turned the corner and saw the finish chute, I thought we might break into a jog but we didn't. We just walked faster. Honestly, I think we were probably walking faster than we could have run anyways, if that even makes sense. Race volunteers were asking if we were 100K - Yes! - and making sure we ran over the right timing mat.
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| And, we're done! 17:13:46 Photo: Jonathan Riley |
The finish was kind of weird. I thought I would cry (I didn't). Thought I'd want a beer (I didn't). Thought I'd be ravenous (I wasn't). I just wanted to sleep. So, we packed up and left.
Sean drove back to Parrsboro with a cramping leg. I (hesitantly - I wasn't sure I'd stay awake) offered to drive but he declined. Once back to the house, a quick shower and a very careful stair climb and I was off to bed.
The next day I was sore but not 'I just ran 100K sore'. Went out for breakfast with the gang, talked about our races and had a few laughs. It started to rain quite heavily and we couldn't help but think of the 100 milers still out there on the course.
I went back to the race start to pick up our drop bags. It looked like an episode of the Walking Dead.
I was spaced out after 100K I can't imagine how some of these 100 milers were feeling.
It was a long drive home but thankfully my new car has cruise control. I took the week after Capes off from work but I'm not sure I had to. The only real issue I had was some fairly significant lower leg swelling. My shoes all felt like they were too small. On Thursday, I had some massage done and that really got the fluid moving out of my legs. I noticed a difference almost immediately and this was confirmed when I put on my shoes after the appointment. I will be sure to book an appointment next time.
Yep. Next time. For a few days after Capes, I wasn't too sure but as time has passed, I'm already making plans for next year.
I think we did almost everything right. We didn't go out too fast and we finished strong. We took our time at aid stations and rested which I think helped us maintain our pace. I can't say enough good things about the training plan I got from Ultrarunning Magazine. I loved just running for time rather than distance. I've downloaded all of their training plans for future reference.
We ran out of water between Big Bauld and Arch Gulch aid stations but so did a lot of other people. Knowing what we know now, we can better prepare for that next time.
I wouldn't spend so much time worrying about drop bags next time. The aid stations were so well stocked I didn't really need anything in my vest or drop bag. I will put Munchos and a change of clothes in a drop bag but not much else.
We need to find some really big hills to train on.
I'll put lube in and on every nook and cranny from my belly button to mid thigh - you never know what's going to chafe that never has before.
I'll put duct tape on my heels and the balls of my feet. Those were the spots that gave me the most trouble during the race. I ended up with 3 blisters - one on each of my heels and one on my thumb (from my poles).
I had a really great experience at Capes 100 but the best time was had spending time on the trails with my fellow Lazy Bears. Can't wait to do it all again!
