Total time: 2:13:46
Splits: 23:36 (5k); 1:50:11 (20k)
Ranking: 14/34 M30-39, 37/155 OA

Race Report:

This was my first venture into trail racing since x-country season in my last year of high school. That was over 14 years ago. My preparations over the last few months have included a build-up in mileage to 85km/week with a long training run of around 21km. As I am (loosely) following the 60+ miles per week marathon training plan from Daniel's Running Formula in preparation for the Columbus Marathon on October 19, my schedule has so far only involved easy and long running with no intervals, hill repeats, or tempo sessions. Also missing from my training plan to race date had been some actual trail runs. I had meant to get in at least a couple of trail runs before this race, but things never worked out and I never managed to get out on the trails.

The Sulphur Springs 25km Trail Run is the second race in the OUS Trail Series (http://ous.kw.net) and is one of 5 races being held over the course – 10km, 50km, 50 mile and 100-mile events (!) are also run over the same weekend. I came into this race with zero expectations except to enjoy the scenery, clean air, and the new experience of trail racing. I had not done a formal taper for this race so I knew that time-wise it might not be my best effort. But based on the fact that many ultra/trail runners do mega races on back- to-back weekends, I knew I wouldn't be the only one with a little fatigue in their legs.

For the two days before the race, it poured of rain which setup my worst-case scenario – a muddy course. I was mentally prepared for anything else – hurdling branches, stepping on tree roots or even vicious animal attacks – but not mud. But, I decided to take it all in stride knowing that everybody had to deal with same course and that worrying about it wouldn't make the course magically dry up. However, my heart did sink each time I woke up to the sound of rain hitting my bedroom windows during the night before the race.

Whatever storms were in the southern Ontario region the days before the race must have blown through in the early morning because when I woke to the sound of my alarm at 4:30 on race day, it was still cloudy but dry. I quickly eat my normal race-day breakfast (coffee, a touch of water for hydration, and one and a half power bars – I race much better on a near empty stomach as any food tends to give me heartburn/indigestion during high-intensity sessions or races) then packed the car for the 1-hour drive to Ancaster from Toronto.

The ride across the QEW and 403 was very fast as there was no traffic on the roads. I arrived at the race site within an hour and quickly made my way to pick up my race packet at the Lions Club Centre that is conveniently located beside the start line. After hitting the porta-potty a final time before the race, I made my way back to the Ancaster High School parking lot where I had parked my car. There I changed into my race clothes (I chose a long sleeve Craft Layer 1 shirt as it was still a little chilly and RNH triathlon shorts) and headed back to the start for a brief warmup including a 1km easy jog with 4-5 race-pace accelerations.

At the staring line, the race director let us know that the course was muddy and that "any new shoes worn during the race will not be new at the end". As I was in 3-week old NB1022s that still looked brand new (as they had not seen rain or mud), a guy beside me turned to me and said "I guess that applies to you." And it did. But after 30 seconds or so of newbie humiliation, the race director began his countdown and we were off!

The Sulphur Springs 25km consists of a 5km "spur" (a 2.5km out-and- back) before doing one lap of the 20km course. My goal for the 5km spur was to get my legs going, settle into my 3in-3out breathing pattern (to start), and finish the spur in around 25 minutes. I made the conscious effort not to blast from the start, as this was unknown territory I was venturing into.

The 2.5km "out" went relatively smooth as it was mostly downhill and I was able to find my rhythm pretty easily. I knew that I was going slightly faster than my desired pace of 8min/mile, but it felt very easy so I decided to stick with it but not push any faster. About a kilometer or so in I encountered a trait unique to trail running – multiple routes! There were three or four places where the trail branched then rejoined again later down the path. This might not seem like a big deal to seasoned trail runners, but this road racer had a few brief moments of indecision as to which path was the best to take. And the path I choose did affect my position. When I took the "right" path, I gained time on my fellow competitors without any extra effort. OTOH, when I took the "wrong" path (which seemed more often than the former), I somehow lost time.

I was also introduced to another aspect of trail running shortly into the race – mud – and lots of it. At the beginning of the race I made a deliberate attempt to tiptoe around the worst parts of the muddy areas that were usually right in the middle of the path. However, after watching some of my fellow racers take more direct lines through the mud and put time into me, I decided to throw caution to the wind and try to moderate my desire to traverse the mud as quickly as possible with my desire to keep my shoes clean and dry. My shoes didn't appreciate this new tactic, but my ego did.

The 2.5km "back" was a bit tougher than the "out" as it involved more uphill sections. I hit the 5km turn around point in 23:35, which was a bit faster than I had planned and netted me 25th place out of 155 runners. Having made the turn, I then started my one loop of the 20km course.

The 20km loop through the Sulphur Springs Conservation Area was absolutely beautiful, though the constantly rolling course did provide its challenges to this road racer. There seemed to be very few flat sections, and even those were "faux flats" that seemed to last only a few brief moments before the next climb and descent. In fact, my favorite part of the course was probably when we exited the forest at one point to cross the road to rejoin the forest on the other side of the road. The consistent feeling of asphalt under my feet for a brief 500m or so was pure heaven!

Here I must make another observation – trail runners can descend like the wind! In many instances I'd be with a group of runners on the flats and uphills, but as soon as we neared the apex of a hill, they would pick up their speed significantly and blast down the hill. If there was some heavy tree cover at the bottom of a hill, they often disappeared from my view forever! My strategy of surviving up the hill, taking a easy-paced breather at the top, then coasting down was apparently not getting the job done. So like any good Borg drone (my apologies to non-Star Trek fans who won't get the joke), I adapted and adopted their methods for traversing hills as I figured they had slightly more experience in these matters than myself. Employing this technique I was able to stay with my competitors much easier, but my "descending muscles" complained of much soreness the next few days.

The first 10km of the 20km loop had some beautiful scenery (lush forest, river crossings on wood bridges, etc.), but I did enjoy the second half a bit more as it involved more variety in the course surroundings. For example, descending one gradual slope, a huge old log was stretched out across the path such that this 6'1" fellow had to duck in order to avoid decapitation. It would make for a nice photo (without my decapitated head). There was also a part of the course through some open grassland that was really a nice break after being submerged in dense forest for a couple of hours.

What I didn't like most in the second 10k was the hill at around the 19k mark - approximately 2km from the finish line. It was all I could do to walk up it at that point. But I focused on the fact that there were only 10 or so minutes to go in my race and to just get it done and over with. Once I climbed this mountain (okay, the lactate on my brain probably made it seem steeper and longer than it really was), there was maybe another kilometer and a half or so of rolling uphills to the finish line at the top of yet another hill. I hit the finish line in 2:13:46 and 37/155 competitors; so 12 people (net) passed me in the 20km loop. I finished with a little bit left in the tank and A LOT of mud on my legs, back and on and in my shoes.

At the finish I grabbed some food and quickly tried to replenish my energy stores. I talked with a gentleman at the finish line (while filling out a race feedback form - all good) that passed me with 3-4 kilometres to go in the race. He stated he didn't do too well today because "I did a 50k the weekend before". A conversation fit to end a crazy day - you trail/ultra runners are nuts.

See you at the races,

Clive

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