Creemore Vertical Challenge 75K - 8 August 2015 - Bring On The Hills

Creemore Vertical Challenge 75K - 8 August 15 - Creemore, ON
10:47:09
15/17 Overall and 7/7 M40-49
Sixth Ultra of 2015
381.8 Miles Raced in 2015

Creemore Vertical Challenge is considered to have the most climbing per distance of any of the races on the Ontario Ultra Series calendar and I had looked at this race to really get some time on feet along with plenty of climbing. 

Race Plan.  Coming out of the Dirty Girls 24 Hour race on 24/25 July, I had found myself probably the most beat up I had felt all year.  I didn't get much running in at all during the two weeks between the races and I wasn't expecting much out of the race, especially given the posted 875M / 2695' of climbing per 25K loop.  My C goal was to just finish within the 12:30 cut-off, B goal was for a 12:00 race and my A goal was for only an 11:00 finish.  Luckily the weather forecast was calling for unseasonably cool temps.  My race plan was aim to target the three loops in 3:30, 4:00, 4:30 respectively assuming that warmer temps in the afternoon and cumulative climbing would start to wear me down.  The nutrition plan was similar to Dirty Girls, gels every 45m with 20 oz of Gatorade/per loop along with some grazing at the aid stations.

Race Day.  I arrived on race morning just after 5 am for the 6 am gun (18 75K Starters) to pick up my bib on a cool, cloudy morning. The first 2.5K of the course was largely flat double track before hitting the first few climbs.  The second 2.5K into the first aid station was run on gravel roads before returning to some rolling field/woods single/double track.  The first "hill" of the course was about 7K in which was a long solid climb on a gravel road to the second aid station at 8K/5M.  The most technical part of the course was the "gully" feature which included the posted "Hill 2".  the descent in the gully was steep with loose shale before a steep (but shorter) climb back out.  Most of the next few miles were back on the gravel roads which included two trips through the third aid station, a long gravel road descent and "Hill 3", the longest hill which was on an unused road allowance.  "Hill 4" was another sharp, gravel road climb with much of the middle section being very sun exposed during the afternoon.  The final 5K saw crossing the "Valley" with some steep single track, a return to aid station 2, a run down "Hill 1" and then the final couple of K back to the Start/Finish with a couple of short/steep/punchy climbs on single track. Although my legs were tired right from the start, I was able to run comfortably through the lap, although I was at the back of the pack right from the start.  I rolled through the start/finish to complete the first 24K in 3:16:05.  I lost a few minutes need to hit my drop back, but was soon out onto the second loop which largely felt comfortable in 3:33:11.  The final lap, I decided to try an push a little on the back half in particular.  Unfortunately I found myself overheating early in the third loop and need to back off and stop at the second aid station to get cooled down.  The cloud cover had started to break-up around 1:30pm and although the temps were in the low 20C/70F, the humidity was high all day.  I also found my legs were especially tired through most of the middle section of the third lap.  I did find that I climbed well on the "Hill 3" and my legs recovered a bit during the last 5K or so, but I had lost considerable time during the midsection of the loop, before finishing at 10:47:09.  I did find my stomach was fairly solid all race without any nausea, so the cool temps agreed with it.  Garmin Connect Page. 

Travel and Bling.  Creemore is just under a two hour drive north of Toronto and I drove up on race morning.  There is some local camping and B7B along with a variety of hotel/motel options about 30-45 minutes away.  Race bling include the T-shirt, hand made medal and maple syrup for the first 100 registrants. 

Final Thoughts.  Despite finishing near the back of the pack, I was very happy with my results.  I had run much better than I had expected, beating my A goal by 13 minutes (aided by cool temperatures) despite sore legs from only two weeks since Dirty Girls. My nutrition worked well and I hit all of my goals.  Time for another ten days or so of solid training before beginning a longer taper for the Haliburton Forest 100 Miler on 12/13 Sept. 

Dirty Girls 24 Hour Trail Run - 25/26 July 2015 - A Long Night of Running

Dirty Girls 24 Hour Trail Run - 25/26 July 2015 - Mansfield ON
120 Km (75 Miles) at 23:05:59
14/43 Overall and 3/6 M40-49
First 24 Hour Race
334.8 Miles Raced in 2015

When I was putting together my 2015 race plan, the Dirty Girls Run looked like a great opportunity to get in some long night trail running with their night 12 hour option in preparation for my first attempt at a 100 Miler on 12 Sept 15 at the Haliburton Forest 100 Miler.  After having to drop at the Laurel Highlands back in mid June, I decided to amend my race plan to use the Laura Secord 100K and the Dirty Girls 24 Hour race to get some good experience in the longer ultras.  My goals for the race were to work on night trail running, race nutrition and getting more experience on how I was going to feel after 12-16 hours of running. 

Race Plan.  Based on my experience at the Laura Secord 100K, I knew coming in that I wouldn't be fully recovered, that heat would be a factor and the my ability to continue to eat would be a major factor in the race.  I planned on aiming to run the first 4 laps averaging 14:00/mile, allowing the pace to drop off by 3-5 minutes a lap as it warmed up in the afternoon.  I also expected to be a bit slower at night on head lamp.  My nutrition plan was aim for 1 gel every 45 minutes, 10 oz of Gatorade/Heed per lap, a meal replacement shake every 4 hours and grazing from the aid stations.

Race Course.  Dirty Girl's is run on a 8 km (5 mile) loop at the Mansfield Outdoors Centre which is about 90 minutes north of Toronto.  The loop itself was a mix of forest road and single track with at least 700 feet of climbing per loop.  The course opened with a section of rolling single track before the first of two bigger climbs on a forest road.  After about a mile it transitioned back to rolling single track to the midway aid station.  The second half of the loop had more forest road including a long descent then climb on a gravel road before about a half mile of very twisty single track which led into the final descent, shorter but steep climb and final descent back to the start/finish area.  The start/finish area was in a large clearing that allowed plenty of space to have a tent for the 24 hour and night 12 hour runners.  I found the second mile of the loop in many ways the most challenging to run on as it had a number gentle climbs with plenty of roots to catch your trailing foot where my one descent face plant of the race took place.

First Big Hill

Short but steep with roots

Big Climb #2

Start/Finish

Morning.  I drove up the morning of the race arriving about 90 minutes before the 8 am gun which gave plenty of time to stake out some space for my drop bags.  I decided to put up a tent on the grounds if I didn't Murphy's Law would ensure a late night melt down requiring me to rest (when I would want the tent).  The 8 am gun saw the 6 hour, 12 hour day and 24 hours runner's get started.  I largely was able to run my planned easy pace at the start with the opening four laps at 1:09:!2, 1:07:02, 1:09:08, and 109:46.  I found I was getting around the course well, the morning was cool to start and I was getting through the aid stations well.

Home Station and Tent that I Happily Didn't Need

Afternoon.  I tried my first meal replacement shake after the fourth lap and quickly found that I needed to walk for 5-10 minutes after talking on that amount of calories for my stomach to settle (which I had been warned about).  I took the opportunity on the sixth lap to stop and grab a few pictures.  Although the morning had started out cool it was humid and by mid-afternoon the temperatures had climbed into the high 20'sC/low 80'sF and I found on lap 7 & 8 that was walking a little more often coming out of the aid stations to ensure that I wasn't overheating.  Things started to become challenging on the ninth lap which started around 6 pm.  By mid-lap I was starting to feel significantly nauseated, which led to plenty of walking on that lap and a change of the feeding plan.  In addition I had started out on a pair of North Face Hayassa's and I found after 65+ km that the heel was really rubbing.  At the end of the lap, I dealt with blister, changed socks and shoes to a North Face Ultra Trail Guide (which I had worn three weeks earlier for the Laura Secord 100K), grabbed my head lamp and settled in for the night section.  My lap times for laps 5 - 9 were: 1:20:49; 1:27:50; 1:31:45;  1:31:45; and 1:56:49 respectively.


Mid-way Aid Station - Awesome Volunteers All Day

Night and Finish.  Sunset had been just after 8:30 pm and although most of the course was tree covered I found I didn't need my head lamp until about 9:15.  I tried working with a head lamp and a lamp at my waist which I found worked relatively well and the entire loop was runnable through the night.  Based on my nausea on the ninth lap, I really cut back on using gel and shifted to more real food, particularly Raman noodles and pasta salad which allowed me to avoid bonking.  I did find that I took a little bit longer through the aid stations and was walking for at least 5-10 minutes after each aid station to let my stomach settle.  I didn't find that it really cooled off until well after midnight either.  By lap 12 I found that between the distance of the day, cumulative distance over the summer and the 700 feet of climbing (and descent) my legs were really tightening up, so I added one or two stretching breaks into lap as well however, I could still run until the last lap.  I moved steadily through the night with first light occurring just before 6 am.  After the mid-way aid station on the 15th lap, my legs had finally tightened up so much that I was really wasn't able to run anymore and walked in the last 4 km of lap.  Completing 120K at 23:06, I decided to shut it down for the day since I had achieved my race objectives, got the 120K need for the Dirty Girls 24 hour belt buckle and decided the risk of injuring of my trashed wasn't worth trying for another couple of kilometres.  My laps times for the night were: 1:35:41;1:34:39; 1:48:58; 1:43:46; 1:51:48; and 2:07:08.  Garmin Connect file.  This was the first race I had used my Garmin's 920XT Ultra Track feature and found it gave mixed results.  Ultra-track shuts down the GPS for sections and then uses the watches accelerometers to work out the distance covered.  I found that the watch was consistently long throughout the day. 

Final Thoughts.  Overall I was satisfied with my effort for the race.  Although I had only achieved my C goal, I had still got in night running, plenty of time on feet, plenty of climbing and had another opportunity to try and figure out my long ultra nutrition.  I think for warm day's I need to further reduce my gel intake (maybe 1/hour) and try more real food in the earlier sections.  Next up is the Creemore Vertical Challenge 75K on 8 August.

Shirt and the 24 Hr Buckle for Making 120K