Canadian Death Race Report 2010

I'm still in recovery mode from last week's Canadian Death Race.   Let's just way - WOW !  What a race.  This race was a great experience and one that any Ultra runner should add to their list.

It's hard to believe I was sitting and registering for it on Jan 1, 2010 just after celebrating the new year, but there I was registering for the race.   A fellow triathlete, here in Winnipeg, mentioned the race one day when out for a run and I had to check it out.    I saw the site and said - "I gotta do that".

I guess - On to the race.

For anyone who doesn't know, the Canadian Death Race is billed as the toughest foot race in Canada.   It consists of 125 km (about 78 mi) of remote trail running in Grande Cache, Alberta.   Grande Cache sits at about the same latitude as the southern part of Alaska.   The race is broken into 5 legs and crosses 3 mountains (Flood, Grande, and Hamel) with over 17,000 ft. of climbing.

My Dad traveled with me as my crew for the event.   We left Winnipeg and flew to Grande Prairie and drove down to Grande Cache.    My first hint of how remote things were was when we left Grande Prairie and the sign said - "No Services for the next 180 km".   There wasn't a house, road, person for about the entire 180 km.   Saw 3 bears on the drive down, so that was also pretty cool, though I was sure hoping I didn't run into those guys on the trail.    Grande Cache is a town of only about 5,000 people, and the race is about the largest event the city sees annually.

We spent the days leading up to the race lounging around and checking out the aid stations so Dad knew where to go and what to expect.

Race Day:

The race starts at 8AM on Saturday.   Seemed like a relatively late start.  I'm used to starting much earlier for IM and other races, so it seemed like I was sleeping in, when the alarm went off at 5AM.   It was nice to be able to get up and go to the hotel restaurant for breakfast and still have time to walk down to the start.   Had my usual breakfast of oatmeal, toast, and a banana - of course some coffee too.

Weather forecast for the day looked great !   It rained a bit the day before and ended up raining the day after, but race day was forecast for mid 20's Celsius and no rain.   Great news !  I hate running in the rain.

Dad and I walked down to the start and were about 45 min. early.   We were about the first people there.

As the race got closer, we had to check in with our timing stick to validate our race start.   I guess this should be inserted here - for the race you have to carry 2 things with you at all times.   You are given a timing stick and a coin that must be used at a few points.    The timing stick is a device that you must check in at all of the checkpoints to get your times and you must carry to coin to pay the toll to Charon the Ferryman (aka - Mr. Death) to allow you to cross the Sulphur river in leg 5.    Lose either of these and you're done, out, finished.

As the clock ticked down, I was pretty nervous to see what the day held for me.   Race started about 6 min. after 8AM, so just a little late, but not too bad.

Leg 1 - Downtown Jaunt - 19 km (12 mi)

This section is billed as the "easiest" section.  We started downtown with a quick loop and then around town toward the trails.   Once hitting the trails, this flat section seemed pretty hilly to my flatland Winnipeg legs.   The plan for the day was to walk the uphills and run as many flats and downhills that I could run.   I held to the plan pretty good.

My fastest mile was in this leg and was on the pavement in town.

For this leg, I used my Nathan pack and had a couple of Boost drinks plus some gummy bears.    I didn't drink as much as planned, but I was feeling good.

We had one of the strangest observations of the day on this leg.    We came upon a stream and there was a nice Dodge Caravan stuck down in that creek.   Everyone was pretty shocked and we all figured it must have been stolen and out for a joy-ride and they got stuck.   Had to pick our way around the van and then continued on.

The lakes were very nice toward the end of the leg and made for some great scenery.  Fortunately some of the low lying areas weren't too wet and I didn't get wet.

Made it to the aid station in 1:52:28, so time was right on for the day.   I added some extra time because I didn't see Dad right away.   I walked back to the start of the aid station and then back along the aid station one more time.   I was about to give up and head out, but I really didn't want to do that, as I wanted my other pack and poles.   Thankfully I found him and things were OK.   I would learn later that I'm glad I had those poles.


Leg 2 - Flood and Grande Slugfest - 27km (17mi)

Leg 2 is described as the most technical leg of the race, and includes swampy, steep hills plus the 2 mountain climbs.   There's an emergency aid station near the middle.

When I left Station #1, we ran along the tracks and then started the long climb up Flood Mountain.   I had my larger 3L pack plus a waist pack that included a variety of food.   Had all of my required gear in the pack and included the hiking poles.    The climb up Flood wasn't bad, but there was a lot of power-hiking to keep a good pace going.

We hit a spot where the Flood mountain descent comes back on the trail and we had to take a sharp right.   I looked at that ascent and thought "Where's the trail ?".   It was super-steep heading up this small, barely recognizable trail.   Went up, up, and then up some more.   Made it to the top, checked in and then down the other side.

The area between Flood and Grande mountain is called the slugfest, for good reason........   I saw the videos of this section and I thought for sure I was going to get soaked.   It was dry, thankfully, and I never did get wet.   The descents were amazingly steep, and people were turned backward walking down on all fours.  AMAZING !   Made it down and up and down and up and then finally climbed back up to Grande Mountain.     The descent from Grande mountain is called the Power Line trail and again, was super-steep, but this time there was gravel.   I slipped once and cut my right knee / leg pretty good.   Had to stop and clean the blood off and make sure things weren't too bad.    It looked much worse that it felt and I continued on.
Leg 2 total time - 5:07:26

Leg 3  - Old Mine Road - 19 km (12 mi)

The Old Mine Road is called the 2nd easiest leg and the brochure says it's mostly downhill.   I would find out though, that this was still a pretty hilly section.   Ran a small section through town eating a turkey sandwich with my smaller 2L pack and small waist-pack.  

Just as I was leaving the pavement, some kids had me worried when they were biking along and commented - "there's a grizzly bear sighting up the trail".   I was on the lookout but never did see anything.   Crossed the highway and the the most "scenic" (read not-scenic) section that included a run though the Grande Cache Landfill......   Down many long descents and we were at the low spot of the race.   This was "guaranteed" to be a 25m knee deep creek crossing, but the area was so dry that it was just an easy step over, so no wet feet still.

The heat was blazing pretty good, and I forgot to bring my hand bottle and I was getting a little worried I might run out of fluid.  Stopped on this section to tend to a hot spot on my toes and things were feeling much better after that.  

The final sections of the section included some pretty boring portions along the mine roads, crossed the river, and then a run along the railroad bed.    Leg 3 was extended about 1 km this year vs. prior years and it seemed like it would never end, but I finally made it to Aid Station #3.

Aid Station #3 was where the time cut-offs began getting tight, and I figured if I made it here, I was doing good.   Made it here with about 1.5 hours to go prior to the cutoff, so things were good.    There was some controversy about the cutoff with others, as the cutoff was 15 min earlier than last year plus they extended Leg 3, so many didn't make it for those reasons.

Found Dad quickly and changed packs and had some snacks.  Changed shoes and was ready to go.    I also threw a fleece pullover around my waist, as it would be dark by the time I was off of Leg 4.

Leg 3 Total Time - 2:44:13


Leg 4 - Hamel Assault - 38km (24 mi)

Mount Hamel is the hardest leg of the race.   At just short of a marathon distance, and the long climb of the mountain make it very tough.   The race hits the high point at Mount Hamel - 6986 ft.

The climbing started almost immediately and was a never-ending trail leading up.    Talked to many people on the ascent and it just seemed to go on forever.   Hit the Hamel Escape station with about 1.5 hours still to go before the cutoff.   Once passing the escape station, we began the switch-backs leading up above treeline to the summit.   The mountain looks so smooth from the road, but there were very large rocks all over the trail that made the switch-backs grueling.   Add in the altitude and it was pretty tough going.   Saw many people sitting along the trail and also a guy throwing up at the side.  Every time I stopped I was also surprised that the mosquitoes were terrible up there and about ate me alive.

After 3 hours of climbing, I finally hit the summit.   It was great to summit in the daylight and see the surrounding valleys.   Once I hit the summit, I was able to drop my pack before heading along the ridge to get my prayer flag.   We had to head down about 1/2 mile along the ridge to the very edge of the mountain, pick up a prayer flag, and return to the summit to prove we made the turnaround.   Checked in and was feeling good.   Took some pics, loaded back up, and was ready to go.    The volunteer at the top said - 3km to the next aid station, but I figured that couldn't be correct - he indeed, was wrong....... much further.

Heading down Hamel was a continual pounding on the legs.  I went for long periods and didn't see anyone and considered that I was on the wrong trail, but would eventually see someone.   On this long descent, I was beginning to feel some hot spots on my heels.  Stopped to tend to them, but they would plague me for the rest of the race.

Met some familiar faces on the trip to Ambler Emergency station and enjoyed the chatting, hiking, and running.   It was getting dark on the final kms leading to Ambler, but we didn't turn on the head lamps.   Hit Ambler at about 11PM.   Ran the Ambler loop and made it back to the aid station.   The next section was about 10km downhill and should have been a nice trot downill, but those heel blisters were beginning to really hurt and I was pretty well walking downhill.   Began to calculate that if I walked the remaining distance I should still finish, so I wasn't too worried.

After a long descent, I finally made it to Aid Station #4 and the last section before the finish.

Found Dad quickly, as the aid stations were pretty thinned out by now.   I had to tend to my blisters and added some duct tape and moleskin to the areas and changed shoes socks in hopes it would help.   It did help, but only marginally.   Only 22km to go, so I figured unless my foot fell off, I'd be OK for those final 22km.  Changed packs again and had my supplies ready go go.

Leg 4 Total Time - 7:41:18


Leg 5 - Hell's Gate and River Crossing - 22km (14 mi)

This leg involved heading down to a river, crossing that river in the boat and then climbing back up to the FINISH at Grande Cache.  

Those first few km's were hillier than I expected.  With my newly taped foot, I was able to jog some of the flat sections, but those were few and far between.   It was very dark down in the trees and many roots everywhere, so it was a tough go.   Nothing too exciting on this section other than it just seemed I'd never make it to the river, but eventually I made it.

Once I got to the river, I was met by Charon the Ferryman and had to pay my toll to get across the river.   I'd carried that coin all day and it was nice to know I didn't lose it.   Timed in and before and after crossing the river - this time was deducted from the overall race time.   We had 4 people in the boat and all were Solo racers.   Fortunately I was still about 2 hours ahead of the cutoff, so things were doing good.

Got across the river and the course took some very steep uphills to get out of the river canyon.   The hills were pretty tough on the legs.   Very monotonous, but it was over 1500 ft. of climbing to get back up to Grande Cache.   The course was marked great with small reflectors and I never felt like I was going to get lost.   As I hit the 120 km marker, I thought maybe it was misplaced.  I didn't feel like I had traveled that far.    It was shortly after that where the sun was finally getting high enough that I could take off the headlamp.   It was nice to get rid of that lamp because my batteries were beginning to get low and it was getting tough to see things.   I really didn't want to take the time to change batteries.

We finally came out of the trail and ran on a gravel road - uphill of course - continuing on to Grande Cache.   Once we hit the town streets, it was only a couple of blocks back up toward the start area.   When I made the left turn onto the finish, I thought I'd go straight through the chute, but we had to do a downhill, make a turnaround and then head back to the finish.   Approaching the finish, I was really surprised at the small crowd out there, but I guess it was 6AM on a Sunday morning.   I'm so used to the huge crowds out for Ironman finishes that it seemed so quiet with only about 50 people out at the finish.  

Leg 5 Total Time - 4:27:06

It was AWESOME to come up that last hill and cross the finish - 21:52:31 (or very close to it).   Checked in and then I was off to just sit down and get off of my feet.  

I was amazed when looking at the results for the race.   There were about 400 people who started in the solo division and 150 finished - about a 38% finish rate.    I finished 86th overall.   With the low finish percentage, I feel very fortunate to have had things go right, on my first attempt, to finish the race.   Congratulations to everyone out there racing - GO DEATH RACERS !

Post Race -

Went back to the hotel - thankfully I didn't have to walk back - Dad was there and we drove back.   Showered and then tried to sleep.   I felt like I slept for a very long time, but it was actually only about 2 hours and I was awake again.  

Monday was the awards ceremony and it was pretty cool to see many people I talked to throughout the day and discuss the race.   All of the Solo finishers were called up and had a chance to walk across the stage to receive their finisher's award.  

I was very sore with those heel blisters for about 3 days and could hardly walk, but I'm finally beginning to recover and trying to figure out the next race........  To anyone looking to find a great race to do - give the Death Race a try - outstanding event !

Grand Canyon Rim to Rim to Rim (R2R2R) Run Report

4/17/2010

A couple of months ago I was looking for something new to do. I was preparing for Ironman France and then the Canadian Death Race and needed something else to run. I searched around and came across the Grand Canyon double-crossing and thought - "That's what I've got to do". I had a free airline ticket to use and made some reservations. I found a few groups that were running but none really worked with the time I wanted to run, so I decided to do it solo.

Pre - Run:

I flew down to Phoenix on Thursday night, stayed the night and then drove up to the canyon on Friday. About a 4 hour drive and I really enjoyed seeing the change in landscape from cacti in Phoenix up in altitude and through various vegetation up to 7000ft. at the canyon.

On my way, I stopped, after getting off of the interstate at a gas station. It's about 50 miles off of the highway to get to the canyon. I saw this Suburban with 4 guys who looked to be in running clothes and I asked if they were running the canyon. They were, but were hiking and camping at Indian Garden and making it a 3 day adventure. Nice guys - I ended up seeing these guys many more times over the next 2 days.

Arrived at the Grand Canyon and did some walking around to check things out. After looking around I was getting a bit nervous about the challenge tomorrow. It sure looked like a long way across there. Also, when I went to the Back Country Info Center, I learned that there was a water problem in the canyon and water was limited and I was a little worried about that. I did carry water purification just in case I needed it. I saw my Suburban group again at the Info center, so talked to them some more.

Spent most of the evening relaxing, preparing my pack for an early start, and went to bed early. My pack seemed very heavy and I removed a few things, but still it was pretty heavy. I had emergency supplies plus 4L of fluid.

THE RUN !

I had my alarm set on my phone, watch, and also a wake-up call for 2AM. Got up, ate some cereal and had some coffee. Checked my pack and off at about 3AM. Drove up to the Canyon and parked right next to the trail-head. Only about 20 steps from the truck to the start.

I had 2 options to choose from for the first section and decided to do the Bright Angel Trail. While this trail is slighly longer by about 2 miles, it has water at Indian Garden, and I could park closer to the start.

I was ready to go and hit the trail at just before 3:30 AM. Temperature was about 32 F, so a little chilly.   Very dark out, as the moon had set already ! Those stars were so bright, it was amazing. I didn't see anyone else out but would see about a dozen people throughout the day running. My headlamp was on and off I went, down, down, down. The locals call this trail Mule Cr@p 1 and the other option Mule Cr@p 2. You can see what I had to avoid...... On the way down, the trail is very uneven and has many logs across for erosion that I had to be on high alert for. One trip and over the edge I could have gone. I hit the first rest area (1.5 mile rest area) right away and then 3 mile rest pretty quickly. Down to Indian Garden, which is a campground, is about 4.6 miles and I think I was there in about 2 hours, so I really slowed in the last bit. After leaving Indian Garden I was on the lookout for the turn to the right to stay on the trail to the river. It was still dark after Indian Garden and again the trail is very uneven. A few creek crossings that didn't require getting wet, and I was at the river at 8 miles. It was cool to see the river and make the turn for the river trail for about 1.5 miles. Arrived at the Silver Suspension Bridge and there were a few people crossing from the other direction, so I asked them to take my picture. I was amazed at how powerful the river looked. Ran over the bridge and then up to Phantom Ranch. There were some campers around - it was about 6:30 AM. I saw a guy from St.Louis, so we talked for a few minutes and then I was off again. 10 miles down.

Phantom Ranch is at about 2400 ft. elevation, so I have gone down about a vertical mile. The climb to the North Rim is 14 miles and it's much higher - at about 8200 ft. Left Phantom Ranch and was running pretty steady. The grade was pretty gradual and I was feeling good. A few miles outside of the Ranch, I was passed by 2 guys from a Colorado group. I found out later one of these guys started 2 hours after me. He was some guy that was training to actually win an Ultra in the summer. Amazing to see him run by me so fast. The trail here ran next to Bright Angel Creek and was very cool ! About 5 miles from Phantom Ranch, I came to Wall Creek. I had heard of this and was prepared for it. Wall Creek is the one spot without a foot bridge and required a stream crossing. The creek was flowing pretty good and is close to a pretty big dropoff (don't slip). Crossed the creek without much trouble, and the water was about at the knees. My feet were wet now and I just kept on going up to Cottonwood campground and right on through. I didn't fill up with water here or at the Pumphouse residence (a mistake I would find later).

After the Pump-house residence, the real steep climbing starts. From her the trail seems to go up, up, up forever. Switchbacks, trails cut into the side of the hills, and pretty big rocks. Throughout the run, I looked at those big rocks and thought "those rocks come down from somewhere", so I was kind of on the lookout and listening for rocks. As I was climbing the North Rim, I heard a rock coming down and stopped and jumped up to the wall, and down comes this rock about 12" x 6" that landed about 8 ft. from me. I am super-glad I didn't get whacked on the head or I'd be super-dead.

Much of this portion was a walk the steep sections and run where it was close to flat. It was absolutely relentless. My personal cutoff was 7 Hours. I told myself that if I wasn't across in 7 hours, I was going to turn around. As I got about 2 miles from the top, I was at 7 hours, but I said - "I"m this close, I'm going for it". Through Supai tunnel and then the snow started. Heavy drifts that had to be crossed, dodge down trees, and a keep from falling off of the edge. Managed through the snow and FINALLY made it to the top in about 7 1/2 hours. Snow at the top was very deep. Quick picture, snack, and a drink and off I went. Probably stayed there about 15 min.

On my way back down, I ran into the Suburban guys about 5 min down from the rim. Nice to see them again. Down, down, down I went. Passed a few others heading up and down I went. Legs felt much better going down. After a few miles, my legs were starting to feel the pounding (14 miles of downhill is pretty tough on the legs). After about 4 miles down, I ran out of fluid and was very worried. I couldn't wait to get to the Pumphouse residence and hoped they had water, and I was prepared to hit the creek in that area and purify. I finally made it and filled up and still purified, as I wasn't sure if it was potable. Ate my sandwich, chips, and had a Red Bull (sustenance). The Suburban group caught me and we talked a bit and off I went running with them. Passed Cottonwood and on to Phantom Ranch.

Made it to Phantom Ranch at 4:05 PM - I had been looking forward to a snack here but was extremely bummed to find that I was 5 min too late. Oh well, only 10 miles to go, though it was 10 miles and 5,000 ft. of climbing. Changed socks and found I had some pretty big blisters. Time to grit my teeth and get going.   The temperature had increased quite a bit through day.  Temperature in the canyon was about 95F, but at least there was a light breeze, so it didn't feel too bad, but that thermometer doesn't lie..... it was hot.

Headed out and crossed the river again, back down the river trail then turn and ready to head up. It took me about 2 hours to get back to Indian Garden. On my way through here, the Suburban group told me to be on the lookout for their campsite. I actually didn't see it, but they saw me and were cheering me in. Stopped to talk for a few minutes, fill my bottles and they gave me some snacks.

Only 4.6 miles to go and it was getting dark. The run from here was more of a hike now. My legs were killing me and the elevation was getting high. I noticed I had to be tired because my HR just wouldn't go above about 145 bpm. Hiked and hiked and hiked. Once I had to turn on my headlamp I thought it was cool that I could look up and see people ahead and down and see headlamps below. That was just a cool experience to know others were out there too still. I passed 2 women about 1 mile from the top and pushed on. Popped back tot he top at about 8:30 PM and wow was I sure glad to be back. When I walked off the trail, there was a couple walking along the rim and they were kind enough to take my picture. They were kind of shocked to know that I went all the way across and back.

TOTAL TIME: 17:05      GPS DISTANCE: 47.75 MILES.

I was absolutely exhausted and so glad to be back. This was one of those runs that there was no other option than to finish, so though I was tired, I knew I just had to push on. This really boosted my physical and mental toughness in preparation for this year's other races to come.

Post Run:

I relaxed in the back of the vehicle for about 20 min and sent a few emails to people to tell them I survived and was back. Headed out and stopped for a hamburger on the way to the hotel. Showered and right to bed. I was so sore that I really didn't sleep very good because my legs were so stiff. Sunday I could barely walk and went back to the canyon for a bit more looking around before heading back to Phoenix.

What an awesome run ! I would recommend this to anyone looking for a great run location and experience. I'll remember this run forever !

Found the pool today

I thought that maybe I forgot how to swim since it's been so long since I last swam. I've been spending so much time running that I just haven't swam.

Not too bad today though I can sure tell it's been a while as far as swimming endurance goes. 1400m today.

Is the snow ever going to end

It's the end of March and we are seeing more snow tonight. I was hoping it might melt so I could hit some trails this weekend, but it will likely be too sloppy.

Today was an indoor treadmill run. 10 miles today with 3x2 miles at 8:00/mi pace. Kind of boring but better than slipping and sliding on the fresh snow - it sure was slick today.

I fell on Saturday's run while on an icy section and don't want to risk too much falling on the slick roads tonight.

Come on warm weather !!!

Here I go - On to Mohican

Today was the finish of a long training weekend. The weather turned cold in Winnipeg again this past week with additional snow. I thought we were done with the white stuff, but I guess not.

My legs are pretty tired after a 2 hour bike indoor with TriFactor and then a 4:10 run that afternoon. This morning continued the running with 3 hours. 42 miles of running in 2 days. Not bad.

I need to actually register for Mohican and think I'll do that this week. The fee goes up again on 4/15.