After a week of daily battering — I mean running — I’m stoked to say I’ve returned to normal, that is, ripping up and down hills with reckless abandon. Throughout April I introduced longer and more sustained runs into my hiking-heavy diet, which culminated at the end of the month with a visit from my buddy Paddy. On the 31st and 1st we hit up the classic Baldy traverse in K-Country, then scoped out the route for our mountain running workshop the following day. I returned home from that weekend feeling I was done nursing my ankle injury and determined it was finally time to train.

With only thirty days until Lavaredo, there’s little time to spare, yet I don’t intend to overdo it either. I’m excited by the challenge of building something strong and finely tuned in such a short amount of time, yet feel I’ve been given all of the tools over the past few years in order to do it. Lavaredo will be challenging not only because it’s the longest distance I’ve ever ran; in terms of training, it’s like a blind exam. There aren’t months of steady conditioning culminating in this race. I’ll have to apply the various lessons I’ve learned — physiological, mental, spiritual — to a blank canvas and hope for the best.

As for our Mountain Stride Fitness Intro to Mountain Running workshop (June 4/16, Canmore), we aim to introduce aspiring mountain and backcountry trail runners to the basic knowledge and physical skills required to move fast and light in the alpine. This course came out of our participants’ difficulty in tackling the tricky trails of our Kananaskis retreat last summer. Although runners arrived ultra-fit, there was a lot of tripping and cursing the rough terrain and steep grades. Here we aim to let runners explore movement in a variety of terrain types in a low-pressure way. We also provide instruction about planning and packing for your trips and more!

Without further ado, onto the scree sessions of May!

04/05/16 – Sulphur – 11km/600m
Ran up Sulphur from the Hot Springs. Jogged the majority of the ascent, switching to a hike here and there to give my ankle a rest. Met my friend/coworker Kristina partway, then trotted off to tag the helipad (Sanson’s is closed) then the more southernly summit #3. I stopped to take in the magnificent view that S3 provides, especially at sunset, then trotted back across solid rock and narrow goatpaths to the gondola terminal, then back down the main trail to the hot pool. First Sulphur ascent of the year, not counting on skis.

05/05/16 – Tunnel – 7km/350m
Up SW goatpath, down main trail to home. Jogged towards Tunnel in Luna sandals intending to test them on some of the roughest, chossiest trail around. I deliberately chose the SW ridge to maximize hiking over jogging on the ascent. I found the Lunas’ vibram rubber spot-on in terms of purchase on the loose terrain and found the experience not much different than wearing 110s, if but requiring slightly more care not to stub a toe. I tagged the top and chatted with Tami on the phone as the rain came so I went down. Running downhill in the sandals isn’t dissimilar to wearing sneakers, however I felt the characteristic tug in the bottom of one foot — the recovering one — the underside of which is still weak after relatively little activity up until now. It will take a few more short jogs before my feet are strong enough for long sessions in these truly zero-drop footwear.

06/05/16 – Sulphur (summits 2, 3, 4, 5) – ~20km/1500m
Jogged along river from home, up steps and trail to the Fairmont then the hot springs. My ankle felt a little wonky before this run and I wasn’t sure if I should rest or not, but it was beautiful outside and I couldn’t resist. I grabbed a snack at the hot springs then consciously hiked the ascent of Sulphur, rather than jogging it. I don’t think I’ve ever hiked up Sulphur — my first time going up Sulphur was a run, in torrential rain as I fondly recall. At any rate, I hiked very competently and devoured vert like a monster, soon popping out upon the helipad (S2), congested with picture-takers. I immediately swung a left turn and dashed  towards summit 3.

At the bottom of S3, I tackled my gully of choice from its base, rather than climbing a less technical feature beside it and traversing into it halfway up like usual. This was a refreshing change and offered more sustained vertical climbing. I’m not a comfortable climber but the holds are great and the grade is perfect scrambling terrain.

I tagged S3 and immediately made my way towards S4, which was my objective for the day. Twenty minutes or so later I was bashing choss and scrambling short pitches that deposited me atop S4.

I looked over at S5. I’d been in this same situation before, intending “only to go to summit 4”, then going to S5, then S6, and having to repeat the deathmarch all the way back… If I was gonna tag S5, I had to hurry up and do it; I had limited water, no food, and the day was only getting hotter.

S5 was glorious and alpine. I topped up my bottle with cold slush from the cornice, took a few pics then trotted back. Heading back is always the tough part, as the Sulphur ridge is akin to doing hill repeats. Now I was on my fifth repeat — sweltering and legs pooched — and still had two more to go.

Upon reaching the helipad I immediately descended, hoping to get a ride to town from work peeps who finished their shift at 4:30pm. I would normally — with almost religious zeal — never not run home unless something was seriously wrong with me, but I was really hungry and felt I’d ran sufficiently. I didn’t feel the need for an extra 4km and -300m of impact.

07/05/16 – Rundle – 18km/1560m
Rundle with Chris, TH to TH. An awesome day. Was a bit worried about overdoing the ankle but it just gets stronger every day. The ascent was fast and mostly a hike. The weather was warm from the get-go and only slightly cool and breezy at the top. I was also worried about having sluggish legs from my outing yesterday but I was actually feeling stronger and more coordinated; slogging was strong, my descents were quick and my left knee felt fine. As for my ankle… apparently not an issue anymore?

08/05/16 – Tunnel circuit – ~10km/~200m
A loop around Tunnel starting/finishing at home. Headed out concentrated on jogging easily in the Lunas. “Do you know the definition of ‘easy'”? I asked myself several times as I had to pull back the pace. Not that I’m a fast runner but I seem to like to settle into a pace more suited to descending off a peak whilst going for a FKT… not appropriate all of the time. Foot fascia felt stronger than last run in the sandals, mild tightness but no abrupt tug. Also, the forest was very peaceful 🙂 A delightful run carrying little, with barenaked feet.

*It then became apparent that I’d done a number on my right foot: though I felt fine in the days immediately after this run, a few days later I developed foot pain. Too much, too fast in the Lunas methinks.

12/05/16 – Sulphur – ~10km/~200m
A short session equal parts jogging, hiking, downhill running and scrambling. Jogged towards the backside worried about my foot — a tight right arch has been bugging me last two days and I don’t want it to turn into full-blown plantar fascitis. Results were not so clear — I didn’t do any more harm I think. At any rate, it was blowing snow and as I hiked up the backside trail with my questionable foot, I knew it was going to be a short outing. I hiked until I got to the first band of rock cuts which I spent a while scrambing up and down where the slabs were steepest and most sustained — a few moves tops, really, but it was fun. There’s much more of this kind of terrain on Sulphur, I just didn’t feel like walking far enough to reach it.

13/05/16 – Sulphur (20km/950m)
Up the back, down the front, tagging Sanson’s Peak at the top. Set out to more or less repeat yesterday’s outing, except to go a little further and hopefully feel a little better. After ten hours of sleep (and 800mg of Advil), the bottom of my foot felt great, so I set out into the fine day. The jog towards the Sundance/Sulphur junction felt iffy yet I continued along. I came across lots of scrambling potential on the rock-cuts — including a few pitches that would take me a while to become comfortable freesoloing — but I really required rock shoes or at least Vibram and the trashed 110s I was wearing were soaked and ankle deep in fresh pow. Thus, I continued slogging up the trail, noting the cooler climbs, until I pretty much got to the top. I tagged Sanson’s for posterity (first time this season), then trotted over to the gondi station. The bottom of my foot felt very “clenched” on the way down but I made it, via delightful singletrack through the forest above the Fairmont and then Middle Springs to my apartment.

19/05/16 – Sulphur (~20km/950m)
Up the back, down the front. A “rainy day” but mostly overcast; could have been much wetter. Jogged conservatively towards the back of Sulphur, simply happy to be out moving after four days off re: R plantar fascia + visit from Tami. Right foot felt a little tight but generally just weak; it’s a shame, really. At any rate, I jogged competently until I reached the climb, then hiked at a relaxed pace, popping out among tourists at the top before I knew it. Tagged Sanson’s in the swirling fog, toyed with the idea of tagging summit #3 (which was invisible in the clouds), but erred on the conservative side and descended the front. The sustained descent would be the true test of my foot and it held up pretty well. A few tugs at the end when I was closer to my house but overall not bad. A far cry from my fitness at this time last year and scarily distant from what’s required for Lavaredo but whatever.

21/05/16 – Sulphur – (~20km/950m)
Up the back, down the back. Started out mellow, still nursing a weak arch though better than last time. Got to the climb and started hoofing it. My right hamstring started tightening up again, just like last time, but thankfully it never truly became a problem. I reached the top in complete fog and strolled along the boardwalk to tag Sanson’s in the whiteout. On my way down, I felt bad for anyone who forked out thirty bucks a head to take the gondola up there to see nothing; meanwhile, just a hundred metres lower, the views were epic. As it was a busy long weekend, I decided to return down the quieter west side instead of taking the main trail. I didn’t need the unnecessary frustration of trying to squeeze past processions of people on the way down. Upon reaching the paved Sundance Canyon trail, I actually clicked off the remaining few kilometres at surprisingly fast pace, I think because I was hungry and simply wanted to get something to eat. (Took about 2h50m total, which is hardly “fast” but getting back into the scope of normalcy for me).

23/05/16 – Sulphur – (~20km/950m)
Up the back, down the back. A pretty stellar run, compared to all my other runs lately which have been shitty. Wore La Sportiva Anakondas, which is rare for me (they’re half a size too big and I don’t like the excessive play), however I thought their solidity and support would be useful for my foot. The jog towards the back felt good and I tackled the climb hands-on-knees, pausing only to commune with a family of marmots who come out of hibernation in the springtime. Soon I was stomping through a fresh couple inches of fresh snow which fell last night. I hoofed it to the boardwalk and tagged Sanson’s in my shorts — it felt definitively like December or March. On my way up, it was my intention to descend the front — throngs of long-weekend hikers or not — but it was the snow condition that changed my mind. I’d hiked through virgin powder on the backside without difficulty but the hordes along the boardwalk had trampled the surface into ice and slush, sure to be the case on the main trail as well. So I turned around, trotted back along the boardwalk and bolted back down the backside trail. This was the first time in ages that running downhill actually felt fluid and not awkward and overly conservative. The La Sportivas did the trick and cradled my gimpy foot as I careened back to the Cave and Basin, whistling to my marmot friends all the while.

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