Training Log Archive: Bash

Adjusted the seat on my mountain bike and tested it by riding to Palgrave East and deliberately aiming for every rock, root and drop-off. I was off the bike half a dozen times to readjust the seat. The first two failures saw it tipping backward at a 45 degree angle. I finally appreciated how tight that screw needs to be! Success - the seat remained rock solid and flat for the last 25 minutes of my ride.

When I got home, I noticed that the seat pointed a little to the left so I took it all apart and started over. Eventually I fixed it by rotating the seat post a little. It seems OK now but in spite of all that bumping around, this latest configuration is completely untested. Mohican 100K is Saturday so I was hoping to just lube the chain and start packing my bike gear. I may do that anyway. I'm now an expert at fixing my bike seat if the need should arise on the race course!

I had a meeting in Collingwood and afterward went to Blue Mountain to try to climb 500 m in an hour on the Straight Up trail. It was very hot in the open sun so I got some much-needed heat acclimation too. When I was getting ready for the Canadian Death Race, I did a lot of hot weather training and I expect I should do the same for Fat Dog.

There were no crowds on this trail on a week day but I ran into Stacie Smith at the top and chatted about the upcoming Everest Challenge at Blue. Then I tried the pool at Tree Hugger ABC for the first time. Nice! Although I hope they cool down the water temperature in the summer. I was still coughing and sneezing a bit today but I'm feeling much more energetic.

Cold is in my lungs today - boo.

My cold doesn't feel much worse than yesterday pre-race and I don't have a single sore muscle or joint. But I am fatigued!

Storm The Trent 2018 - 17th annual!
Trek Elite
Haliburton



We were excited for this year's STT - a beautiful new race location to explore and an opportunity for 'Bent and Hammer to try the 2-person team format for the first time.

Challenge #1: I woke up Thursday with a sore throat, hit-by-a-truck feeling and (later) a fever. It felt more serious than a cold but by Friday, it had eased off so I traveled to the race. I awoke on Saturday feeling worse and considered bailing but decided to start and take a shortcut back if I needed to quit. I didn't want to get the infection in my lungs since it can take me weeks to shake that. (Note: It is now in my lungs - sigh.)

Challenge #2: 'Bent awoke Friday and learned that Hammer had twisted his knee. Luckily, it had been 2 days since Goose finished running the 80 km Killarney Loop so he was willing to race with 'Bent at "recovery pace" with no tow ropes. He was on the road 5 hours after agreeing to race - a very good friend!

We stayed at Pinestone Resort and met some AR friends in the restaurant at dinner - Dee, Aud, Gally, DD11 and Leesh. Then we set the alarm for 4:30 a.m. - gah!!

We dropped bikes at Glebe Park, checked in at the arena and dropped boats at Head Lake Park. We started with a 7 km paddle around Head Lake and Grass Lake, visiting 3 floating CPs that had signs showing CP descriptions for the first trek section. 'Bent and Goose led the race paddling our Sawyer canoe like a hydrofoil; I laughed out loud at their "recovery pace". Since I haven't been paddling, the Epic V8 surfski didn't feel as sprightly as it should have but it is still a fast boat - even in the wrong hands - so I came off the water near the front.

I spent longer in transition than most people because I'd worn water shoes for the paddle. I changed to dry socks and Pearl Izumi AR bike shoes that I wore for the rest of the race, i.e. no shoes strapped to my backpack and no time needed to change shoes at the start/finish of each trek. This saved 5 shoe changes and made my pack lighter so it was probably worth 10-15 minutes. The treks this year were mostly on soft ground so this strategy worked well. The shoes aren't great on slippery rocks and logs and I wouldn't wear them for really long treks.

We ran to Glebe Park to pick up our bikes and ride a loop to the northwest on quiet ATV trails and gravel roads with a few kms on busy paved roads. We had to watch the map to avoid missing a few CPs along the route. I saw a number of teams breaking the "stay in visible sight / 100 m" rule including a couple of guys who must have been 3+ kms apart after sending one teammate back to punch CP21. Nobody emphasizes this rule more than Storm; I don't know what else they could do. At least I know that all of us in the solo category have to visit every CP.

Some of the riding was really rough and my map board was rattling a lot. The problem was solved when the board flew off into the mud as I bounced over a rock. The frame was still firmly attached to my handlebars but the hardware securing the board to the frame vibrated so much that it unscrewed and disappeared into the muck. For the rest of the race, I carried the board strapped to the back of my pack, leaving it beside my bike during the trek sections. Luckily, the map was in a case and I could see a thin strip of the race course by rolling the map like a newspaper and sticking it into the frame that had supported the map board. Awkward. Good thing most of the bike course was marked after that point.

Our first trek section was on a 1:7500 map of the nordic ski area in Glebe Park. This was the leg where we used the CP descriptions we'd memorized during the paddle.This was hot, hilly and fun; we really had to watch our maps since there were so many bends and junctions. I tripped and did a face plant into some leaves - whoops. There was one short section of bushwhacking to avoid an O/B area and I bushwhacked to the road after the final CP. Otherwise, it was all trails. I did some walking and some jogging. I was roasting in long sleeves and orienteering pants.

Then we got on our bikes for a Haliburton Rail Trail ride to Koshlong Lake Rd and YMCA Camp Wanakita. The rail trail ride was a good reminder that I should have adjusted my seat after the new seat post was installed during last week's bike tune-up. Ouch! Otherwise, my (1-year-old) new Pivot bike was great today, riding better than the rider deserved with so little saddle time in the past 6 months. In fact, that was the theme of the day; my gear was better than I was and it dragged me along with it.

We were all feeling the heat when we arrived at Camp Wanakita. The terrain was pretty but my running was lackadaisical - mostly of the downhill variety. I spent a bit of time with Dee and Aud until they powered away. The bugs feasted as I bushwhacked uphill to CP45 at the emergency shelter. I chose a route from the east to minimize the distance off-trail but I think it was a poor choice.

Then we were back on our bikes for a final hot, hilly ride into Haliburton. I was knackered and walked a few hills. We had a big climb to the lookout point at CP50, where the finish control was located. Then there was an easy ride off the clock on a steep, rutted descent to the arena.

I joined a line-up of racers waiting to download their SI cards and then I needed to remove enough gear to take off my race bib and recycle it. The sudden cessation of activity meant blood pooled in my legs instead of flowing to my brain. (See description of post-exertional syncope at the end of this report.) In a non-race situation, I would have cooled down more gradually to prevent the problem. I was also dehydrated in the heat, which didn't help. I felt lightheaded and sat down on the grass since there was a lot of concrete around and I didn't want to pass out. Apparently I looked bad enough that the medics swept in.



They did a great job - asking all the right questions and testing my blood pressure, pulse, oxygen level and blood sugar. They escorted me indoors where it was cooler and a younger (student?) medic did the tests again after I'd had a Coke and some food. Brad Jennings was in the adjacent "hospital bed" so I was in good company! :) Thanks to several friends who helped out while this was happening, especially Mrs. Gally and 'Bent.

Goose and 'Bent were silver medalists in the Men's team of two category behind overall winners Gally and DD11. Some "recovery day" that was!



I - or more accurately, my boat, bike and AR bike shoes - won Female Solo and the much-coveted Shoe Bag Of Alcoholic Cider.



As always, the event was super well-organized and fun with terrific staff and volunteers. My only regret was that I couldn't visit the beer tent post-race because of my light head.

Thank you, Storm, Browner and all your crew! :)

"Post-exertional syncope [actually, mine was presyncope since I didn't pass out] frequently occurs when exercise is stopped suddenly and reduction of lower extremity muscle pumping results in less cardiac venous return and cardiac output.

In such a circumstance, an acute increase in myocardial contractility can lead to activation of the cardiac depressor reflex inducing concomitant paradoxical bradycardia. As a result, the athlete may develop acute loss of postural tone, hypotension, and therefore transient global cerebral hypoperfusion – this is termed the Bezold-Jarisch reflex.

Contributing factors likely include dehydration and reduction in plasma volume. Syncope immediately post-exercise which occurs when the subject is still standing, is usually less concerning than syncope during exercise."

American College of Cardiology
http://www.acc.org/latest-in-cardiology/articles/2...

I definitely have a cold but no longer feel like dying so I will go to Haliburton and hopefully race at Storm!

I woke up in the night with a sore throat, feeling sick. By the afternoon, I was lightheaded and felt like I'd been hit by a truck - even a slight fever. I might not go to Storm. :(

If there is a silver lining, maybe this explains why yesterday's run felt SO bad.

First time on the water in 8 months! It was a bluebird day and I joined Goose and Pops on Island Lake for their monthly canoe paddle. I arrived late and had to chase them to catch up. After that, we enjoyed conversation and loon watching, followed by good coffee at French Press in Orangeville. I kept my distance, especially from Pops, who doesn't need to get sick.

I think it's legit to count part of my vegetable garden tilling time since it's a full body workout. It should have been planted by now but 'Bent's Mom's broken ankle has thrown a monkey wrench into the works over the past few weeks.

The bad news is that I didn't have time for a 2-hr run because I had to prepare for a meeting. The good news (sort of) is that I felt so crappy during my first hot, humid run of the year that I almost got in a 2-hr run on my shortened route.

On the bright side, after a personal worst on this route (I think), there is nowhere to go but up! Just taking a wild guess here but it might help if I did more training, more sleeping and less eating, which hasn't fit well with my life lately.

The forest has become lush over the past 10 days and there are more flowers out. The patch of poison ivy on K2 is tall and healthy but luckily, there is only one.

Funderstorm, Mrs. Tiny and I did a loop around Blue Mountain - up The Grind, across the top, down Village Way and back to our starting point. Then we cooled down by walking to Starbucks. :) Lots of people were out enjoying the Victoria Day sunshine.

Sunny ride on the Georgian Trail with Mrs. Tiny before Funderstorm arrived.

Muggy run around Blue Mountain and surrounding ski areas in lieu of watching the royal wedding. Amber, Dee, Mrs. Gally, Nicole, Shannon M. and I were together for the first part of the run. Amber and I both have mountain races coming up so we stayed out awhile longer. So glad for the good company! We were aiming for 3 hours but apparently we're over-achievers.

Timato: He's kind of a big deal.

Photos from tonight's K-W Athlete of the Year banquet.

Blah. That is all.

First technical ride of the year! The trails took longer than usual to dry out then I injured my neck and couldn't ride. It was worth the wait.







I did most of the single track in Palgrave East and some of the double track too. Conditions are excellent except for a few muddy sections on the multi-use double track. I didn't see any poison ivy in leaf but it's almost that time.

I ran into Wayne, my former bike mechanic who still rides his mountain bike fast in his 70s. There were 20+ hikers and bikers on the trails on a week day, and I had to make a couple of last-minute swerves when other bikers were approaching head-on at high speed. Palgrave East has become popular enough that I don't think it will be safe for the dogs to come riding with us anymore.



There were a few trees down from the wind storm but all the designated MTB single track had been cleared. These photos were taken in the stretch from 15-16 km.







Clouds were amazing at my neighbour's lookout, known as Thinker's Hill.

Happy Mother's Day!

Lollipop Bruce Trail run from Inglewood to Belfountain to Forks of the Credit, where I did an extra loop around the Park before returning on the Bruce and a Bruce Side Trail beside Galen Weston Jr's place. It was a spectacular spring day and I went through a lot of podcasts. Afterward, I dropped by the Caledon Hills Cycling shop sidewalk sale and BBQ and somehow managed to spend $432 on cool stuff but I did get a free burger. :)

Trillions of trilliums - or a few less.



Devil's Pulpit



...with its rocky, cliffside steps before the rock scrambling section



One of the forks in the Credit River



In Forks of the Credit Provincial Park

Ran out of time. Not proud.

Some people have a policy of only doing activities that will last longer than their travel time there and back. 'Bent is breaking that rule this weekend as he heads to Yellowknife for a 24-hr stay with an overnight stop in Calgary tonight. It's his Mother's Day gift to his Mom, who broke her ankle while visiting family a few weeks ago and had surgery up north. She has finally been cleared to fly home to Toronto with an escort. Total travel distance for 'Bent will be about 8,200 kms. He doesn't have to buy a card this year!

Orienteering Ontario has regained access to its files and materials after a decade. It appears most of the boxes have not been opened since the 1990s and have been invaded by mice. Laura and I spent the afternoon digging through the first pile. We ended up with lots of bags of garbage and recycling but there are some real gems, including this photo. This is going to be a big project!
https://www.facebook.com/OrienteeringOntario/photo...

So tired.

Lousy sleep because in-laws. It may be awhile until 'Bent and I can take the pooches on another family run so we had a "training" run with them in the Craigleith/Alpine area. At first BazingaDog practised off-leash running on the 80' long line but it got underfoot on single track. The dogs enjoyed a couple of good wallows in snow patches on a warm day. We cooled them down with dips in Georgian Bay before and after.

A combination of perfect sunny weather and (finally) happy neck muscles led to our first Georgian Trail ride. In a typical early season rookie move, I brought two left bike gloves.

Tree Hugger ABC is just west of the Cranberry Golf Course. 'Bent and I rode to Thornbury and explored around the harbour. So pretty there! Hermes and Bob sure know how to pick a home town.



My neck felt fine while riding but at the 32K mark, I felt... nothing. Time for carbs and water RIGHT NOW! This is why I don't lose weight with exercise. Fun day - so nice to feel human again.

Windy!!! We hosted Andrew Cameron, Kim Brooks and kids for an overnight visit. So nice to catch up. :)

Another trip to chiro to keep things moving in the right direction. I think I should be able to start running again.

Neck pain woke me up just before sunrise, maybe because I've only taken one ibuprofen since Saturday - a big decrease from last week. I'm still hurting a little but the improvement since Friday's chiro appointment has been phenomenal. Hiking Raid The Rib didn't affect it at all.

I can't move my neck all the way in any direction but I can get 80-90% of the way before the pain kicks in - huge progress. The exception is when I turn my head 45 degrees to either side, then try to lower my chin to my chest. Ouch - good thing that doesn't come up very often.

Some takeaways from the experience:

1) Holy shite - pain in and around your brain is the absolute worst. Forget about anything on your "to do" list. Give me knee and ankle pains any day.

2) When pain keeps you from sleeping properly for days, your brain becomes mush and things seem hopeless. My sleep hours last week look better than they felt because they were the total of short naps over a 24-hr period. There wasn't much REM sleep for 4 nights.

3) When you see me slouching, please poke me between the shoulder blades - hard. Bad posture is riskier than I knew.

4) Yay, universal health care - even though it doesn't cover chiro treatments for random neck pain so I paid full freight. Total cost to feel human again: 3 appointments with 2 healthcare practitioners and 1 prescription: $129 Canadian.