Scree Sessions: April 5-18

A relatively unfruitful set of weeks spent nursing a slowly recovering left knee. The “water on my knee” I first noticed evolved into a definite tenderness and lack of strength after continuing to slog on it with Sean; then a couple days blasting up and down Tunnel last week didn’t do it any favors, either. In my short career, I’ve been fairly injury-free, save for the occasional tweaked muscle which tends to recover on the order of days. When stairs in my apartment and standing on one leg became a challenge, I assumed the worst: probably a torn meniscus. A visit to Banff Physical Therapy determined that wasn’t the case and by the end of this two week block I began running up hills again confidently. I’m looking forward to easing back into the routine toward the end of April, allowing me start training concertedly again beginning in May.

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04/07/15 – Tunnel – 46m13s/7km/339m
Ran up and down Tunnel from home. This run was a test of my knee, which didn’t render an obvious result. At first I felt nothing, then a definite tightness in my kneecap during the uphill jog from the lower trailhead/parking lot. I tagged the top, then bombed back down with a very apparent clumsiness to my usually spot-on eye-foot coordination. My brain felt unable or unwilling to keep up with processing the terrain at the speed I wanted to run or am used to running on my downhills (breakneck, that is). Lots of “cuties” on the trail (as @Ridgegoat would say) probably ensured my downhill split was snappier than it otherwise might’ve been. Ran the flats back home at a decent pace, pain-free. A confusing result of my knee test.

04/08/15 – AM – Allan attempt – 1h54m/13km/757m
Had plans to climb Allan from the Canmore side but was profoundly aggravated by the presence of fresh powder snow — about three or four inches of it. I know, I’ve been bagging peaks in “winter conditions” for months, but in reality it’s been closer to spring and now that it’s actually April, it seems I lack the patience to put up with slogging through icing sugar, postholing, wet shoes, and any of the other tediousness that goes with winter peak-bagging. It was obvious I wasn’t going to bag a summit long before I reached the base of the climb proper and ditched the frustrating winter slogging conditions to go find fast summer running somewhere else, lower in the valley.

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04/08/15 – PM – Tunnel – 1h53m/8km/400m
Up and down Tunnel from home; up main trail, down south shoulder. Needed to get out and run in the sun on some dry trails, dressed for summer, carrying little and moving quickly. Deliberated for ages about the condition of my knee (really hard to gauge it) but decided I needed to get out and enjoy the beautiful weather for its own sake. Felt pretty good throughout most of the run; both aerobic performance and my mental sharpness were better than the previous day. Came down the south shoulder “goatpath” — lollygagged for a while taking pictures and scoping out 4th class scrambling terrain. Booted back home in the warm sun and cool breeze, my favourite combo. A beautiful day; felt great physically.

*Then a week of nothing, after it became obvious the previous couple days didn’t help my knee at all.

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04/15/15 – Physio @ Banff Physical Therapy
After a week off my left knee, I finally bit the bullet and saw a physiotherapist for the first time in my life. The knee had improved steadily throughout the week but strength and stability still seemed fundamentally compromised and I was tired of its back-and-forth condition, the sluggishness of my recovery and general uncertainty as to what the injury is. My guess was a torn meniscus; luckily the diagnosis was a “blister” under my kneecap — rawness and irritation rather than the carnage I’d envisaged. She gave me ultrasound and stuck some needles in my knee to break it up and showed me a couple resistance-band exercises to strengthen my hip on that side. She also remarked that the rest of my body (i.e. hips and legs) were remarkably balanced and flexible given my chosen hobby… One of the reasons I feared ever going to physio was the expectation of shock and scolding over the state of my body. The doc gave me a bill of good running health, save for my knee. I’ve just gotta take care of that.

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04/16/15 – Tunnel – 7km/340m
My first run of any consequence since last Wednesday the 8th. Ran up and down Tunnel from home. Took a switchbacking route through town and up through the Banff Centre to maximize the amount of gently-graded running terrain before hitting the trailhead proper. Stashed my shirt in some shrubs then jogged to the top; took some pics along the broad, open saddle and then ran back down. “No apparent detriment”. I can tell there is something in my knee (hopefully just scar tissue) but it doesn’t feel raw or inflamed. A beautifully warm day running around town partially clothed.

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04/17/15 – Stoney Squaw – 1h57m/~15km?/500m
I considered driving to Canmore to bag a more alpine-style summit but decided to enjoy the sunny morning out and back from my apartment instead. Jogged across town, got cat called by Glenn testdriving a car, then started slogging up the old Norquay ski-out which starts at the Juniper. This is a more direct way of reaching the Norquay ski area trailheads than running up the endlessly switchbacking road. I continued to the “summit” of Stoney Squaw (lacking views worthy of being called a “summit”) and then down the backside to the ski area. Here I spotted fresh cougar tracks heading in the opposite direction. I jogged out through the ski area and chatted with a Parks Canada dude who’d just seen a cougar heading up the mountain shortly after I did. I know cougars frequent this little promonitory but didn’t think my jaunt would bring me within such close proximity (or at least, knowledge of proximity — I’ve surely been spied on by a cougar or two before). The slippery slide back down the muddy no-track of the ski-out was epic fun, fell-running style.

Oh yeah, this happened last night.
Oh yeah, this happened last night 🙂
Scree Sessions: April 5-18

Scree Sessions: March 12-20

Turning up the volume and reducing the velocity: that’s been the theme of this week. My mindset has shifted to training more concertedly for the demands of the Mont Blanc 80K which is three months away. Lately I’d been stuck in a rut – of only running ~20km and climbing ~1000m during my “long runs” – which I’m glad I broke free from this week with a sufferfest up Rundle followed by Sulphur. Conditions remain unseasonably mild and relatively dry and springlike, save for a recent powder day which made my ascent of Rundle a little more tiring than usual. Weekly total: 83km/4889m vert

03/12/15 – Sulphur – 1h54m/18.4km/870m
Super fast splits; quickish to TH (24m); then, didn’t seem fast but must have been steady and consistent to summit (44m); then a fairly short break on top (4m); then a steady sprint down the trail and back to my apartment (42m). Felt great pre-run as I’d taken the previous couple days off to rest tight ITBs and felt elated afterwards.

03/13/15 – Grotto – 2h11m/6.6km/860m
Should have done nothing, or cross-trained, but took the opportunity to drive to Canmore and scope out the direct trail up Grotto Mountain, which I’ve never done before. It felt cold leaving the car in my short shorts but was soon slogging shirtless up the steep singletrack. The lower part of the trail was good, the upper part was very loose and braided and a combination of factors sent me the signal that today wasn’t the day to bag the summit. I cut my losses and headed down. Loose subalpine terrain like that is fun (or whatever) but not very conducive for race training purposes as I don’t expect to encounter trail (or lack thereof) like that in Chamonix this summer or anywhere else.

Screen shot 2015-03-21 at 10.12.58 AM03/18/15 – Rundle + Sulphur – 7h14m/39km/2400m
Ran up Rundle trail from home and postholed up the Dragon’s Back to the summit. Snapped a few pics, slammed my knee on a rock buried under deep snow, then stumbled back down the ridge and headed home. Switched into dry shoes and headed up Sulphur. Sulphur slog was labored to say the least. My longest run and most vertical yet this year. Peep the Movescount data for this trip here.

IMAG568103/20/15 – Tunnel/Hoodoos/Tunnel – 2h29m/19km/759m
Ran up Tunnel via main trail, descended and swung around back and ran rolling singletrack along the bench to Hoodoos viewpoint. Then ran back, dropped down toward the river and caught the start of the loose, steep goatpath that ascends Tunnel’s southwest shoulder. Pounded it hands-on-knees to the top, then descended via the main trail back to town and thence to my apartment.

Scree Sessions: March 12-20

Assiniboine to Sunshine

BORING! A 57km backcountry trail run from Mt. Assiniboine to Sunshine Meadows through some of the finest subalpine scenery the Rockies has to offer. A cold, cloudless morning at Mt. Shark trailhead turned warm and sunny as we cruised along buttery singletrack, climbed a couple gnarly passes, ran out of water when we needed it most and narrowly dodged thunderstorms, experiencing the full spectacle of mountain weather without bearing the brunt of it. In the course of our trip, we crossed the BC-Alberta border six times, courted a few aches and pains, incessantly made fun of each other, and crushed nearly 60km of Continental Divide eye-candy in one sitting. Like I said, pretty boring…

Assiniboine to Sunshine

Mount Robson 60K

If anything could prepare my eyes for the scenery I’ll see running around Mont Blanc in The Ultra-Trail du Mont-Blanc CCC next month, it might be this: A 60km out-and-back tour of Mount Robson to peep the Rockies’ tallest peak firsthand.

What was intended to be an “analogue run” two weeks prior to Trailstoke 60K Ultra in Revelstoke turned into a glorious day of warm sun and cool breeze; more roaring waterfalls than I can count on one hand; neon blue tarns with creaking glaciers flowing into them; buttery subalpine singletrack; chossy, exposed ledge running and sprinting up lateral moraines like some dude in a North Face ad; a little hands-on-knees grunting; about three litres of unfiltered mountain water and a near-miss with momma bear and cub. Just another day running around in the Rockies half-clothed 🙂

Splits:
0:31 Kinney Lake
2:45 Berg Lake
5:01 Snowbird Pass
7:57 Berg Lake
9:38 Kinney Lake
10:23 Berg Lake Trailhead

59.85km | 2400m vertical | 10.5 hrs

Peep the GPS data for this trip here.

Mount Robson 60K

Canmore Triple Crown 2014 + A Visit Home

On the summit ridge of Mt. Lady Macdonald, 9 hours after starting the three-peak, 38km, 3500m vertical Canmore Triple Crown.

My second go at this masochistic little scrambling endeavour first devised by two buddies of mine in 2012 and reconfigured by myself into a 100% bipedal effort around this time last year. The Triple Crown is a one-day ascent of Mount Lady Macdonald, the east end of Mount Rundle (EEOR) and Ha Ling Peak, a grand tour of the city of Canmore, Alberta totalling thirty-eight horizontal kilometres and over 3500 metres (puke!) of accumulated vertical gain. Assuming I was stronger this year than last, I had definite intentions to beat my old time (12 hours), but both trips certainly involved their fair share of lollygagging, selfie-taking, and sitting on my ass eating sandwiches whilst cursing the mountains.

I crushed my old time, sweltering in inferno-esque temperatures (to me, anyway), chugging back melted snow with my running pack fully prepared for winter-mode if necessary. It definitely wasn’t necessary. I hope to return to this project some day with a lighter pack and a little less time devoted to taking pictures of myself to put up a truly speedy FKT. Until then, I’ma hit up this foam roller and drink some water 🙂

Splits:
(7:45am start from Rocky Mountain Bagel Co., downtown Canmore)
1h03m – EEOR trailhead (TH) | 6.4km | 372m ↑ | 6.4km total
1h12m – EEOR summit | 2.3km | 884m ↑ | 8.8km
0h51m – EEOR TH | 2.4km | 872m ↓ | 11.2km
1h03m – Ha Ling summit | 2.9km | 801m ↑ | 14.2km
0h43m – Ha Ling TH | 2.9km | 808m ↓ | 17.2km
1h54m – Lady Mac TH | 11.1km | 469m ↓ | 28.3km
2h13m – Lady Mac summit ridge | 3.9km ↑ | 1182m | 32.7km
1h02m – Lady Mac TH | 3.3km | 1151m ↓ | 35.5km
0h17m – Bus stop | 2.5km | 118m ↓ | 38.0 km

Total time: 10h20m40s
Travel time: 09h03m54s

Peep the Movescount data for this trip here.

I often do epic things in the mountains right before going home to Ontario to visit so I am somehow imbued with epicness and the spirit of adventure in a place I associate with an almost suffocating sense of banality. I don’t think this practice really counts for much, except perhaps to stroke my ego, but it’s not like I boast about my adventures and once home my focus became firmly centred on visiting friends, spending time with my family and revisiting old hiking haunts in my newfound trail-running style. I also ran a rather flat 10km trail race at Terra Cotta conservation area which, by some stretch of the imagination, serves as a qualifier for a spot in the elite division at the Canadian Mountain Running Championships, a 12km/1200m vertical sprint at Kicking Horse Ski Resort, Golden, British Columbia three weeks from now which I’ll also be attending.

The place that helped me “train” for hiking in the Yukon and the Rockies (not really), Forks of the Credit Provincial Park, Caledon, ON.

Though the Terra Cotta course was a modest one, it was a good, early test of a new dimension of running I want to explore: speed. In the past I’ve always focused on distance, building the overall length of my long runs week after week, trotting along through the backcountry for thirty, forty, fifty kilometres at a pace intended to keep me from sweating too much and prematurely burning too many calories. Now I wanna do the same thing, faster. Misunderstanding how the race’s timing worked, I snuck into the back of the first wave seconds before the starting buzzer and shot off in a high-velocity tiptoe through the winding roots which covered the trails of this course. I finished in a respectable (for me, anyway) 19th place out of 260 runners. Not fast enough to qualify for the mountain running team, but I have different racing plans on my agenda this summer, anyway. Peep the Movescount data for this race here.

Canmore Triple Crown 2014 + A Visit Home

Slush and Sunshine – Spring Scrambling in the Rockies

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One hell of an approach: 30km from Banff to Canmore to climb Ha Ling in its worst snow conditions all year. 45km total, 1300m vert.

My calves feel like they’ve been used for boxing practice. Getting out for long runs rather inconsistently, yesterday’s thirty kilometre run to Canmore and ascent of Ha Ling Peak in the deepest and slushiest snow conditions I’ve ever encountered it in means I’m a little sorer than usual today. To reach Canmore I jogged along the Rocky Mountain Legacy Trail, which is much flatter, paved and runnable than what I’m used to running on, so I wasn’t really sure if the benign-ness of my chosen route would destroy me over twenty-five kilometres.

After a big dump — which we just received a weekend of — I’m used to powder piling up on Ha Ling at treeline, resulting in, say, a one-hundred metre stretch of waist deep sugary snow to plow through, with the rest of the peak wind-scoured and barren. Yesterday, however, I found the whole alpine zone of the peak caked with knee-deep isothermal snow from treeline to summit, with a crust that would barely hold your weight with one step and would break through on the next. Of course, what did I really expect at 4pm in the afternoon on a sunny day after, oh, our biggest single snowfall of 2013-14? I rank that as my most arduous ascent of Ha Ling, ever.

Descending Ha Ling wasn’t too difficult; I gained so much momentum on the slushy, muddy lower part of the mountain that I almost ran over Adam Campbell, 5Peaks Race Series organizer, Arc’teryx-sponsored athlete and one of Canada’s strongest male ultramarathoners. We shared gripes about the post-holing nightmare that was the top of Ha Ling and chatted about trail-running, races and the revered New Balance MT110 over a few kilometres through the boulders of Grassi Lakes before my descent into town. A highlight of my day. Peep the Movescount Move for this trip.

In other news, I'm looking foward to giving these guys a spin... La Sportiva Anakonda mountain-running flats.
In other news, looking forward to giving these guys a spin… La Sportiva Anakonda mountain running flats.
Slush and Sunshine – Spring Scrambling in the Rockies

Just a Regular Day Out…

Frank discussion about backing out of a small peak – Beautiful weather – A short glissade – Downhill snow running – Observing longline rescue practice

The usual fare of spring scrambling in the Rockies.

Peep the Movescount Move for this trip.

Just a Regular Day Out…