Change of pace

Last week I talked about how pleasant it can be to explore beautiful trails with friends...then went out and basically did the exact opposite of that the following day.

Definitely not the Bruce Trail.

I decided to forgo my usual run down to the famers' market in favour of a race-specific training stimulus, and also a sort of test. You see, usually my runs are in a state of near-constant interruption: when I run on my lunch or after work there are stoplights that interfere with the flow, and when I run trails on weekends I'm usually hiking (ok, walking) up hills or stopping to take photos of all the pretty things around me. It's not really a bad thing: in most races I end up hiking the hills, carefully mincing my way through anything even the least bit technical so my clumsy arse doesn't fall and hurt myself, and at least stopping at aid stations to fill my hand bottle...if not actually stopping to take 600+ photos of the course itself.

Having done all this for years now, I had serious doubts about my ability to run for any sustained period of time. I wanted to know if I still had enough running endurance (rundurance?) to keep on truckin' for a couple of hours, particularly over fairly flat terrain. I'm doing something really stupid next weekend that makes this of rather pressing interest, and Saturday was about my last opportunity to give it a whack.

I needed a course that would have little elevation change and allow me to run without interruptions - minimal road intersections, and nothing really spectacular that would persuade me to abandon my primary mission in favour of exploration and photography. I had just the thing.

Look out - there might be a slight curve in a mile or so.

I got Tanker - who has always been such a good sport about such things - to drop me off at the Jean Rich Trailhead near km58 of the Cambridge to Paris Rail Trail so I could run back and meet him at our favourite café. A little shy of a 19km stretch of open trail with very little to distract me.

Almost flat, but with a slight net uphill.

Fortunately I had a mild tailwind to offset the gain.

Setting off at 4pm with the sun due to set at 4:50pm, I just tried to find a comfortable, sustainable pace, and made it about an hour and a half (and just shy of 15km) before needing to bust out my headlamp. I had brought a few gels with me, but I'd eaten a peameal bacon-and-duck-egg laden bagel for a late brunch a couple of hours before starting and was still getting some nasty burps as the sun went down. I took an electrolyte tab at 1h7m as dusk drew in as my vision was going a bit weird - I have a theory that sodium loss affects my sight because your eyeballs are basically just bags of saltwater - but other than that I just drank water.

And watched this on repeat for the best part of a couple of hours.

I had to pause ever so briefly at Footbridge Road (km72) for an oncoming car that waved me through, but as I ran through the darkness an idea occurred to me: since I'd got my Garmin watch in April of 2016 my only 21km-ish runs had been on trail, so Garmin Connect still showed that my half marathon PR was something like 2h48m - a far cry from my actual (very modest but still a bit quicker) road half marathon best time of 1h58m13s. It would be pretty easy to extend my route a little to see if I couldn't draw that down a bit closer to my real capabilities..

..so of course I did. An extra few blocks through Galt, where I did have to stop at a couple of stoplights, but I ended up with a final "chip" time of 2:12:49 with a total start-to-finish duration of 2:14:20. 

Not so bad for an ultra dork.

I will freely admit that the run beat me up a fair bit and wore me the heck out, which does not necessarily bode well for next weekend...but then again nothing about that race really seems like a good idea, so why moan about it? I managed another slow, easy 10k on some lovely trails the next day, stopping whenever I wished to take photos in brilliant sunshine.

Which was often, as the Royal Recreation Trail is a favourite.

I also got a little cross training in toward the end of the run.

Show me a climbing wall and I only know one way to behave.

Monday I was back to my usual lunch run shenanigans, but Tuesday I ended up working through my lunch break at a client's office, and then a fair bit of overtime as well. I managed to slip out of the office around 6:30pm for a quick run, but knowing I needed to do some more work after I got back meant I needed it to be as efficient a use of time as possible. So, I did another thing I never do: hill repeats.

My office is on a street with a decent size hill in the middle, and the only way I could run 5-ish kilometers without encountering an intersection - and particularly the 4-way stop that is a terrifying free-for-all just 200m from my office's driveway - was to run out-and-back over the sizeable hill 3 times, for a total of 6 uphills. 

I also learned it's a smidge bigger in one direction than the other.

I'd hoped that working until 8pm was the last of the arse kicking the universe had in store for me on Tuesday, but it was not to be - our water heater apparently breathed its last gasp sometime after we got home, with Tanker and I using the last of its labours before collapsing into bed. I called Wednesday morning to see when we could get it repaired, but the first appointment that wouldn't require one of us to take a day off work wouldn't be until Friday evening.

I did my usual post-work 8-ish kilometer run down toward my Mum's house for a visit on Wednesday, but then the weather snapped cold again on Thursday, when I don't really have a lunch break on which to run. I couldn't quite bring myself to venture out in the frosty night air once we got home from work, knowing that there'd only be cold water to wash up afterward. So, I actually took a day off running to do something else that has seldom happened this year.

*GASP*

Yep - I splashed my way through only my 5th swim of 2019, and my first since mid-June. I was annoyed to find they'd removed the pace clock in my absence - I can't seriously be the only one who uses it! - but it was gratifying to realise I could still make my way through the water half decently via all 4 major strokes (freestyle/front crawl, backstroke, breaststroke, and butterfly...though it was more like butterflop), if a bit slowly and with a lot of gasping. My reward afterward was a pleasant stretch session in the on-deck hot tub and a lovely, hot shower.

Happy dork!

So, it was definitely a change up for me in the past few days, and I'm probably better for it - doing the same thing all the time lets you stagnate, while new training stimuli drive adaptations that will keep you getting fitter. With the 100 runs in 100 days challenge about to start on Sunday, though, I don't expect it'll last. Let the absurdly contrived plodding begin!

Strength in Numbers

I train alone a lot. As a matter of fact, I'd say that at least 90% of my training is done solo.

Which I don't mind, since the forest makes excellent company.

Sometimes, however, I will take the opportunity to jump in on a group run. I was fortunate to have the chance this past Saturday to run with quite a diverse group on the Bruce Trail from Speyside, and it made a huge difference to how my day played out.

We got a shot of January in our November this year - a big dump of snow on the 11th (I was out snowshoe running last Thursday!), and then bitter cold for Saturday the 16th. It was -11c/12f when I rolled out of bed to do a quick trip to the farmers' market, with a nasty wind blowing. Had I been running solo that day, I probably would have done my usual trail down to the market and seen...well, the same thing I see most weeks, only with more snow on it.

Which is admittedly quite nice, but not particularly dramatic.
(Photo from the next day when I went and ran it anyway)

I was, however, lucky enough to have been invited to Gary's annual fun run on the Bruce! A sizeable group had decided to brave the cold and potentially icy conditions from a bit of thaw the day before and the hard overnight freeze, and Gary had changed the route from the originally planned loop to an out-and-back so we could all keep an eye on each other.

Left to right: Wade, Jamie, Howard, Rick, David, Nancy, Bonnie, Gary, Erika, two people whose names I didn't learn, and some dork.
Photo by Tanker

Heading south from the Speyside parking lot north of Milton, the trail was stunning with its blanket of snow.

Crossing a creek that winds its way through the woods

The snow had been churned up just enough that I was ok without spikes

Dancing on rocks

I warmed up much more quickly than I'd have expected - the insulating qualities of the snow and the shelter of the trees cutting the vicious wind taking much of the bite out of the frigid air - but was still happy to have people around me on the technical trail in case I was to fall or turn an ankle. Hypothermia would set in fast if I stopped moving for long, so it was nice to know there were others on the trail who could help if I got my clumsy self in trouble.

I hung out at the back of the pack with Howard, Rick and Gary

We caught up to the fast folks when they were unsure which way to go at a trail junction

Nancy leading the way through a very rooty and wet section

I spent a good deal of the first third of the run hanging with Nancy, and it was lovely to be able to chat with her and get to know this wonderful lady a bit better. We've known each other in passing for some time, but hadn't really had much one-on-one time - no better way to make a friend than by sharing a bit of an adventure in the wintry woods!

Nancy navigating a very technical descent to cross the creek

There was a bit of a moment when Howard slipped a bit coming down to the creek, but he was able to catch his balance with a bit of an interpretive dance move

Apart from the other runners on the trail, we also had a support vehicle acting as a rolling aid station for water fill-ups, snacks, and even thermoses full of hot chocolate and coffee!

And of course who should turn up but Mr. Aid Station himself - you had to know Tanker would lend a hand!

Nancy decided she'd turn back toward the parking lot when we reached 6th Line and I considered doing the same, but Howard, Rick and Gary had caught up before we set off and were going to continue at least as far as the parking lot around the 6km mark. I bade Nancy a good run back and continued on with the gentlemen, having a quick granola bar at the parking lot where the aid station was set up as it had already been an hour since we set off. Howard and Rick decided to head back, but Gary was going to walk until he met the lead runners on their way back, so I pressed on with him.

Gary originally organized this run years ago when these were his home trails.

It was only a few minutes before the fastest pack of runners appeared up the trail on their way back.

Erika and another kickass lady leading the way.

Getting a bit chilled from walking, I was grateful when Gary asked if I'd like to run a bit - we picked up the pace and actually caught up to the lead runners back at the parking lot.

A bit of fuel and a bit of chat

Then it was back up the road and into the wind.

The lead pack pulling away again.
We were happy to draft off them!

The beautiful bridge in the background is actually part of someone's driveway

Back into the woods, the clouds began to break up a bit.

The rocks and snow? Not so much.

..but I wouldn't want the Bruce any other way!

We even got a little splash of sunshine here and there as we hiked and trotted north toward the Speyside lot once more.

Gary leading the way - I was glad I could provide some company on his group run!

We all met up back at our departure point for hugs, high fives and well-wishes before many of us went our separate ways.

The whole groovy group

While a few people had to head out due to other obligations, a number of us headed to a local restaurant for some post-run fuel, fluids and festivities. It was nice to be able to chat with some of the folks whom I'd missed on the run, with them either doing more or less distance, or moving faster or slower than myself.

I only traveled about 13.5km in the whole 2.5hrs I was out on the trail, so I certainly could have spent my morning in a way that would have given me more mileage or "training benefit", but I know I wouldn't have had the beautiful sights and heartwarming camaraderie had I gone for a solo run. I'm grateful to Gary for inviting me and organizing all this!

Some things are worth more than fitness, and one of them is the simple joy of sharing a gorgeous trail with like-minded people, especially when it enables you to be more adventurous than you would have been on your own.

If you ever want to give it a shot, it's as simple as looking for a run club in your area. This site may help if you're in Ontario, but they exist all over the world. The worst that could happen is you won't be a good fit for that group and you'll have one less-than-enjoyable run...so why not give it a try?

Good times.

Tested: Crescent Moon EVA Snowshoes

Since we have an uncharacteristically solid base layer of snow for mid-November, I managed to get out for my first snowshoe run of the season last night. I wore a rather unique pair of snowshoes for it, and thought you might like to learn a bit about them.

The Crescent Moon Eva in Imperial Red

What they are: A new design of snowshoe with no moving parts and very little metal.

Why you want them: For hiking on easy to moderate terrain on packed snow or in a small amount of powder.

As they were delivered to me - they come with a large rubber band to hold them together, and closed-cell foam sheets to cover the spikes on the base.
You can also see the rocker shape that is integral to the shoes' design.

Duration used: Purchased at the end of January 2019 - used for a handful of runs and hikes.

Price paid/purchased from: $174.99 + tax from Altitude Sports (available for the same price from MEC as of November 2019)

Specifications: EVA foam construction with hard plastic lug plate & IceSpike traction spikes, 3 strap hook-and-loop bindings, 8" x 24" solid deck with rocker shape, 3.5lbs/1.59kg per pair, recommended for users up to 200lbs/90.7kg

Freshly unboxed and about to go for their maiden voyage

The white is molded EVA foam - the green is the hard plastic plate with "tri-star" lugs and IceSpikes

On my feet (on my office entryway carpet) and ready to run!
(Pictured with Women's size 9.5 Altra Paradigm 1.5 shoes)

What rawks: The all-foam construction of these shoes makes them something very unique, and they're very user-friendly - the bindings are just 3 hook-and-loop straps of heavy-duty Hypalon rubber, so they're very simple to put on compared to some of the convoluted snowshoe binding systems out there, and stay fairly secure if you're careful about snugging them down. The flexibility of the binding material also allows them to fold flat to the shoe, so they stack in much more compact fashion for storage than traditional shoes. The narrower profile - just 8" wide at their widest - and tapered, teardrop shape make them much more intuitive to walk or run in than standard metal framed hiking snowshoes. You don't have to walk or run bowlegged, and you're less likely to bash your ankle or calf with the inside edge of the opposing shoe. Even if you do, the soft EVA foam is less likely to actually do any damage - certainly less than a metal frame or edge crampon would. The lack of moving parts makes them very quiet - if you've ever been annoyed by squeaking from traditional snowshoes, these totally alleviate that issue - and the foam deck below your feet acts as an additional layer of insulation between your foot and the snow, so they're warmer than metal-frame-and-crampon shoes. The foam also offers a much softer landing for running than traditional snowshoes - the material is the same commonly used in the midsole of running shoes, so it's like adding a whole bunch of extra cushioning. The rockered shape of the shoes and lack of hinge means they move with your foot quite naturally when you walk or run - it feels much the same as just wearing an oversized pair of running shoes, and requires no adaptation time. The lime green hard plastic plate with large, angular lugs add a lot of traction to the molded EVA lugs on the base of the deck, and confident grip on ice is provided by the addition of 6 IceSpike brand screw-in traction spikes to each shoe, embedded in the hard, green plastic "tri-star" lugs. These spikes are easily replaceable when wear becomes an issue - something that cannot be said of most traditional crampon designs for snowshoes (with one very notable exception). But all of that is not the most important thing - these are FUN! I'm not entirely sure if it's the rocker of the shoes or the foam itself, but they have a very springy sensation with each step that seems to propel you forward a bit and give a "moon bounce" sort of feel. This effect is less evident when running than walking, but it's amusing and does offset some of the weight difference between these and dedicated running snowshoes. While still a pound and a half heavier than my racing snowshoes, they're quite a bit lighter than my traditional hiking snowshoes, and much easier and more entertaining to use. They also come in a whole bunch of bright colours (and a winter camouflage) for an extra smile through the bleak winter. I actually threw them on for my first snowshoe run of this season partly to build some leg strength and work on foot turnover (which is always much slower in snowshoes due to the added weight - in this case almost 2lbs per foot), and partly just because they're a riot to wear.

Even in a howling blizzard, which is what I had for my first run in them.

Adequate float in a couple of inches of freshly fallen snow

The sidewalks were bare, so last night I actually tucked them under my arm and ran with them to the park as a warm-up.
This is not what's usually meant by "snowshoe running".

That's more like it.
Floating well in a few inches of days-old but largely un-tracked snow.

What sucks: The Hypalon straps are quite long and I don't get that much bite with the hook-and-loop as a result, wearing running shoes in them (size 9-9.5 women's feet). With hiking boots they're fine, and with snowboots the extra length is appreciated...so I'm not sure if this is really a bug or a feature. I do find I have to adjust the straps a bit after I first put them on, as they can be a little stiff but soften with the heat of my foot. Even then, I don't find them super secure for side slope or technical terrain. The lack of a hinge means that you're lifting the full weight of the shoe with each step (instead of being able to let the tail drag with traditional shoes), which makes a lot of work for the hip flexors and hamstrings, particularly while running. Due to the smaller size (8" x 24") compared to traditional snowshoes, these do not provide as much float in soft snow and deep powder, and they do tend to scoop up snow that sits on top of the shoes, which exacerbates the issue of having to lift their full weight with each step. The springy sensation when walking/hiking in them is very minimal when running; the increased impact forces seem to dull the effect. While Crescent Moon says they've improved the footbed and binding for 2019/20 (and I have yet to lay hands - let alone feet - on an updated pair), I notice they seem to have done away with the toe bumper and strap on my pair. This may reduce the weight and offer a greater range of fit, but I believe it will make them feel even less secure on the foot - especially when going downhill. If you have to traverse some pavement or cement, the IceSpikes can dislodge slightly in the hard plastic "tri-star" lugs, so they sit at a strange angle (though I've always been able to nudge them back into place so far). I have had a bit of a problem with rust forming on the IceSpikes even when letting them dry for 24+ hours before storage, but it has all been superficial and not affected performance. I've heard that the hook and loop can fail over time, but cannot confirm; I don't have a ton of hours/mileage on the shoes yet. When climbing anything even moderately steep, the lack of a hinged binding means your foot is forced into severe dorsiflexion, though the rocker does help a bit with this - the rocker has been increased substantially on the 2019/20 model, which may also alleviate some of the problem with the toes scooping up snow. In mild weather the base can get snow stuck to it, which increases the weight even further, but that's an issue with any kind of snowshoe so I can't really fault them there.

Snow buildup and quite a bit of excess strap length wearing Women's size 9.5 Brooks Caldera running shoes

You can see the snow stuck to the plastic plate on last night's run at -2c

Updated footbed and binding with no forward toe retention features

The dramatically increased rocker on the new model

What I wish they had: I wish the binding was a bit more snug to my foot in running shoes, as the small amount of lateral slip can be disconcerting. I'd love if they were a bit lighter, but Crescent Moon has just released a new variation called the Luna that is smaller and lighter (7" x 20", 2.65lbs/1.20kg per pair), with runners specifically in mind. I will not permit myself to buy another pair of snowshoes - 3 IS ENOUGH, K - but I would dearly love to try them out to see how they stack up against both my Eva shoes and my racing shoes!

Might these solve the few issues I have with the standard Eva?

What I'm saying: If you could only have one pair of snowshoes (I'm spoiled by having multiple pairs), these would be a great middle-of-the-road buy as you can tackle most terrain in them and do some running with good results. If you're more interested in carrying loads through the backcountry or pure snowshoe running performance there are better options out there, but if you just want to have some fun on snow these are a hoot!

Tanker giving them a whirl in February 2019

Very distinctive tracks

A better fit with my old hiking boots.

For further edification: See this post from Ultralight Insights, the review and rating from Outdoor Gear Lab, this report from Digital Trends, or this very in-depth review at Section Hiker.

Cheers!