Hints and Tips '98

I am really looking forward to this year’s run as it allows me a chance to put something back into a first class event that has given me a great avenue for self-expression. The goal of this year’s race committee is to provide a safe, fun and memorable event. As a race director, I am also interested in helping all fellow competitors finish the run with the result they desire.

The Kneeknackering North Shore Trail Run hasn’t earned the reputation of "Canada’s Knarliest Ultra" without reason. It can be an enlightening and satisfying experience or a humbling, depressing nightmare. It all depends on your approach to the run. We would like to share some information gathered over the years to make your journey to Deep Cove as pleasant as possible.

Most exercise physiologists agree that it is the sleep two nights before the event that is crucial to your performance on run day. Spend the week before July 11th adjusting your bedtime one hour earlier each day. This will allow you to go to bed at 8 p.m.. Thursday night and count minimal sheep.

Many runners are nervous and/or anxious the night before the big event. You have trained long and hard and it better pay off! Try getting lots of sleep earlier in the week. If you have trouble nodding off, one of Nature’s best sedatives is a banana and warm milk blended with a tablespoon of honey. Some argue that sex helps them relax - as if they need an excuse!

More than a few runners have left their "race" on a training run. The purpose of training is to subject your mind and body to increasing levels of stress, followed by recovery, to produce an optimum result on July 11th. Try not to run to exhaustion on a training run. Always leave something in the tank. Try to curb your competitive impulse when running with others. Use the week before to reduce your mileage to less than half "normal" to allow your body to adequately rest up for the kneeknacker. This is known as tapering - and it works, just trust me on this one!

I used to go crazy while "tapering". My body had become accustomed to expending lots of energy running each day. I felt I had to do something or I would lose all the conditioning I had worked so hard to acquire. I would find myself staring at the idiot box, wide awake, watching infomercials at 3:00 a.m. as I wasn’t tired yet. I have overcome this by using the time to visualize my perfect running experience for the upcoming run. Lie down in your bed, close your eyes, and go over each aspect of the course in your mind - the trail, the weather, the other runners, the spectators and volunteers, how your feeling, what your eating and drinking ECT. Get as detailed as possible and practice till you can summon any portion of the run at a thought’s notice. Always be positive - your feeling strong and smooth, your holding back till after Cleveland Dam, the hard sections always come to an end, you’re having the time of your life running 30 miles on one of the hardest trail runs around! I have stopped being surprised at how closely my "actual" run compares to my "visualized" run.

The typical event day forecast calls for cloudy skies with some sunny breaks, frost, ever-present rain, and a possibility of snow! Be prepared for anything.

Most runners wear shorts. Some wear tights for the cool 6:00 a.m. start and change to shorts at halfway. A polypro or lifa top can keep you warm while wicking the sweat away from your body. Gloves are handy and so are hats. Anything your not going to wear will be brought to the finish line for you.

If you bring a bag with your run number clearly displayed, we will take it to the halfway point at Cleveland Dam. Take advantage of this service to include spare sox, shoes, shorts, shirt, hat, sunglasses, Vaseline, you "special" electrolyte mixture, or favourite food. These bags will also be brought to the finish line for you. If you don’t use anything in your carefully packed drop bag great, but if you need something it’s there!

Many veteran N.U.T.S. members have at least one pair on trail shoes in their closet. Some people prefer a lightweight training shoe. Experiment on the trail to see what works best for you. If your toes are jamming at the end of the toe box, you might want to consider buying shoes a half size larger.

A fanny pack is essential to your training and usually worn on the event day as well. I prefer the two water bottle variety with the pouch in between for food and clothing. It’s amazing what you can find in one - sunglasses, gum, gloves, chocolate bars, compass and map, power bars, lipstick, band aids, notebook and pencil, a small pharmacy, and spare panty hose. And that was in a guy’s fanny pack! Train often with it to get used to the extra weight. Pack it the night before so it is one less thing to think of at four a.m.. Keep your full water bottles in the fridge, and some extras to sip before the start, as well as the car keys in the fridge so you won’t forget them (your water bottles silly).

Try to get your body warmed-up before the start. Running up Black Mtn. is a rude shock to your system at the best of times. Jog slowly for 5-10 minutes. Go easy and allow your body to acclimatise to the exercise slowly. You are going to be asking a lot from your body today - give it a chance to prepare. Keep your thoughts positive and centered on your "visualized" run.

Like cars, some people are built for comfort, others for speed. Pace yourself to use the last drop of energy crossing the finish line not up Nancy Green Way! If you go out too fast, you risk running out of gas and requiring a tow home. If you go out too slowly, you can always pick it up on the second half of the course. Physiologically speaking, the key is to stay aerobic, never running anaerobically. The lactic acid associated with anaerobic running suppresses the body’s aerobic functioning. Since humans can’t run anaerobically for more than a few minutes, you would never finish. The bottom line - stay within yourself until you can see the finish line.

Plan to run "negative" splits. This means running the second half faster than the first half. To approximate your finishing time and therefore your proposed split times - double your marathon time and add a half hour. If you can limit your adrenaline and testosterone poisoning in the first half of the run, you will really enjoy the 2nd half as you will be passing all those runners who couldn’t.

The Baden-Powel Trail is so rugged at times that even single track running is difficult. Every runner has a specialty, climbing hills, flying downhills, or feeding at aid stations. Be considerate of your fellow runners and pull over to the side of the trail at a safe spot to allow them to pass. If you are the overtaking runner, let the runner in front know that you would like to pass when safe. Support each other. It’s a long day and the real competition is within yourself, not with your fellow kneeknackerers.

To achieve your "visualized" run you must hydrate and maintain a consistent blood sugar level. Drink frequently and plan to drink a water bottle every hour. Carrying a water bottle with you and refilling it at the aid stations is highly recommended. If you’re a big drinker, bring two water bottles, many runners do. Some like to carry one bottle with water and the other with a sport drink. I carry a hand-held water bottle. It is visible and heavy in your hand which encourages you to drink more and earlier too. Many things can slow you down, but dehydration can stop you.

Although I have mentioned that your "endurance" body runs mainly on fat, carbohydrates allow your body to burn that fat. Think of carbos as kindling and fat as logs. Drink a sport drink for these carbos or try an energy bar. Listen to the needs of your body.

Developing a "power-walk" can really come in handy on the Black, Grouse, and Seymour Mtn uphill sections of the course. This will keep you away from your anaerobic threshold and away from that Ultra nemesis - lactic acid. I think the "average" kneeknacker finisher, as if anyone is ever really average on completing the course, would be surprised at how much the "faster" runners walk. Remember. It is a long day, so pace yourself by walking the hard parts.

Some days you should not leave the comfort and security of your bed. If your feeling bad, and don’t think that you can go on, or have injured yourself, drop out. Walk to the next aid station or sit by the trail and wait for help. Sweepers are right behind the last runner and they can assist you. Don’t be too hard on yourself, there are always more runs, there is only one of you!

Thirty miles through the North Shore Mountains is a long run by anyone’s standards. Be prepared to deal with the inevitable mental and physical peaks and valleys. If you hit the wall, eat something, drink, and walk till to moment passes. Think positive thoughts. The valleys always end. Try to keep moving. If you fell superhuman, resist the urge, this too will pass. The highs and lows of Ultras are normal, just as they are in life. The trick is to keep moving forward!

Be kind and appreciative to the run volunteers. They have donated their time to help you achieve your goals. Thank them for coming out and for their support. We could never host such a high calibre event without the incredible volunteers that come back year after year. Make their day!

After crossing the finish line make sure you eat, drink, and get into some warm clothes. You have just put your body and mind to a real test. Refuel, rehydrate and relax. Take some time to congratulate yourself on your achievement. Don’t spend time dwelling on the ways to improve your run for next year. There will be more than enough time for this over the winter. Remember what you accomplished - think positively. Congratulate your fellow kneeknackerers and cheer on those runners who are finishing after you.

It’s been said that the awards banquet is more fun than the run! This year’s feast will not be the exception. Every participant shows up and celebrates with the volunteers, spectators, friends, and family. You are a member of N.U.T.S. ( North shore Ultra Trail running Society ) now, so act accordingly. The scrumptious meal is followed by an awards ceremony that recognizes every finisher! Friendships are made on the course, but they are sealed at the banquet. Bring your camera and significant others.

Everyone has their own reasons for running the kneeknacker. It is probably not your first major challenge, and it invariably will not be your last. But on July 11th, it will be your only one, so meet the challenge head-on. Life was meant to be lived in self-competition. The true competitions are those in which we seek out and test ourselves in the company of others, and in which each of us is both the source and the recipient of this communal courage.

Enjoy your training. It will come in handy on the 11th.