The planning has started for 2017 – how much to run? what heart rate to run at? Goal races we are looking forward too?
This year we are doing something completely different!! We are working at being fat adapted and burn mostly fat for fuel – how do you do this? Great question. First off I read a book called Primal Endurance and in that book there’s a MAF test and a suggested heart rate to keep your heart at and DO NOT go over this number. It’s 180-your age. So we started Aug 3rd – hear rate will not go over 140 and we will not eat sugar or any starchy carbs that creates sugar – for the best results do both of these at the same time – no sugar and run slow! Taking on the 21-day sugar detox cold turkey. (We loved how we felt and looked without sugar we continued past the 21 days) This was hard to get our heads wrapped around with going to events and going on holiday what are we going to eat? how are we going to run with anyone else? 140 heart rate is really slow what happens when you get to a hill – you walk! Yes it was a sad couple of months but the improvements were noticeable – after falling back to the back of the running group we slowly inched ourselves back to the middle without our heart rate rising over 140 and not having to walk as much. – Yeah!
So now it’s Jan 23rd and we are looking into going to do some testing to find out our crossover point – this will show us at what heart rate our bodies burn fat vs carbs. This will give us a baseline and a heart rate range so that we can stay in fat burning heart rate zone the whole time we are running. In time our speed will increase and our heart rate will stay low. Our BIG goal race this year is the Javelina Jundred a 100 mile trail race in October so we need to be burning fat for fuel so we don’t have to eat so many gels and sugary drinks. Our other goal races are Lost Lake 50km in May, Jack and Jill Marathon in July and Black Spur 50 or 100k in August. The marathon is a Boston qualifier race on trail!
Tomorrow is the testing for the baseline we are super excited to find out this information as we start our training program for 2017 on Jan 30th!!
A cold day out for a swim but it has become a tradition. -6 degrees and -12 with the wind chill. We got a quick workout done this morning and a quick ride on the bikes before heading down for the noon dip. With the swim done it is now time to clean up the house and get ready for the new year. The New Years Resolution is the same as every year. Stronger, Fitter, Faster. We have a plan and now it is time to continue working towards those goals. The Food Plan is on track the training is on track now we just need to keep the focus. Happy New Year everyone and we will see lots of you in 2017.
Team Dirty Feet for 2016 included a family of Hioms…. there are 5 legs of the Death Race so deciding who to race which leg is always a tough decision. The race started at 8am on Saturday July 30th with Annette Hiom toeing the line all anxious and a tummy full of butterflies. Her leg is going to be 19km with a 4 hour cut off we know she will make it in no time. Annette arrived at the transition at 2 hours and 36 minutes – 1st in her age category and we are ranked 94th.
Leg 2 is the toughest leg with 2 mountains and 27km long!! So it’s Phil’s turn to take on this challenge and get us thru without getting cut off. Phil takes on Mt Flood first then pushes himself thru Slugfest with knee deep mud holes and lots of people to navigate around. He pulls thru and pushes past Mt Grande and down the power line trail to finish leg 2 in 4 hours and 25 minutes pulling Team Dirty Feet into 41st place and Phil is 6th in his age category.
Leg 3 is the easiest leg so we gave it to nephew Jacob at 17 years old ready to rip it up. Leg 3 offered Jacob some great views of the river and some gravel road sections. He took on the trench with a quick skip and a jump and he was thru. Looks like he may need a harder leg next time. Jacob finished his leg in 1 hour and 49 minutes – 1st in his age category.
Leg 4 is the longest leg with only one mountain! Grace thought this was a great idea back in November when we signed up but bring it on she is good to go! The first 10km was up Mt Hamel… almost reaching the top the wind and the rain started. As She was running out the along the ridge strong crosswinds with snow made it cold and wet. After timing in at the top Grace started down the mountain hoping the rain would stop once she got into tree cover and thankfully it did. After passing thru the aid station the lightning and thunder was scary and she just wanted to get out of there and finish her leg. Coming in fast at 5 hours and 7 minutes 2nd in her age category – feeling awesome!
Leg 5 It’s now 10pm and Paul is up to bring it all home the last leg of the Death Race. Paul needs to navigate in the night following reflective nails in the trees, go thru the crack of doom and give his coin to Death before he’s allowed to take the boat ride across the river. About 10 minutes in to Paul’s run the skies open up and rain is pouring down really hard. After the boat there is a fair bit of climbing until he reaches the edge of town. Running down the streets to the finish line. Paul finishes his leg in 2 hours and 33 minutes landing him 3rd in his age category.
Team Dirty Feet’s total time was 16:32:23……Ranking them 21st out of 102 teams! Go Death Racers!!
Tested out the Dynamix tank from the Mountain Athletics collection for Cross Fit and Trail Running.
The top had a great fit – like it was custom made for me. Higher neck but still comfortable.
As an extreme sweater, the Flashdry wicking technology was a bonus.
I was impressed with the tank top and it completely met my expectation for North Face quality. Now one of my favorite tanks.
Would definitely recommend this top to friends.
product review by Jennifer Thibault – Kamloops, BC
This Fuse Eragon jacket windbreaker is light with elastic cuff, waist band, and a hood. The hood also has a soft hem which is a nice detail. The elastic is nice as its not tight but makes a good seal with out the hassle of pull ties or Velcro. It was a nice edition to an early morning at the park. The fit of the hood was nice as it didn’t block my vision even with turning my head. Arm length was good with shoulder room so the arms didn’t ride up or bind plus it wasn’t baggy. The fit is good. Packing it lead to a realization that it didn’t have a double pocket for storage but it still worked. It packed up nice and stayed handy for a sunny weekend. I’m glad to have it handy.
Tested out the M-ax board shorts from the Mountain Athletics collection for Cross Fit and Trail Running.
Loved the fit for both sports. The shorts were easily worn as is (for a looser fit) or fold the top down (for a more snug fit). Liked the colour – nice to have something that wasn’t black!
Enjoyed the light/breathable fabric for my work outs and trail runs.
Only downside: they were see thru. I wore bright underwear and had fun with it!
Would definitely recommend these shorts to friends.
– product review by Jennifer Thibault – Kamloops, BC
The Hybrid Hoodie so far has been used for walks with the dog, hiking, easy runs and a weekend at a friend’s cabin.
After first picking it up, I was immediately impressed about how incredibly light the jacket felt. The arms, shoulders and sides of the jacket incorporate a stretchy light weight material that provides a snug fit but gives the arms both warm and unrestricted movement. An elasticized hood is also sewn into the jacket providing great protection from the wind and rain. What I liked best was the generous sleeve length of the jacket, which generally I’ve found usually to be too short for my build. The zippered pockets are great for storing keys, cell phones and other items which are prone to get lost on the trail.
It has exceeded my expectations and I was surprised by the amount of core warm it provided. The jacket is very resilient on its own but needs to be paired with a waterproof shell to keep you completely dry during those wet, windy outings as it’s not waterproof on its own. It’s perfect for spring & fall temperatures and also those colder summer nights when the temperature drops at higher elevations. I’d definitely recommend it to friends and have been complemented on its stylish looks.
After the finish to our 2014 season with a 100 miler we decided this year it was time to slow things down a bit and train for some shorter races. First up on our list of races was Rundles Revenge a 50km trail race in Canmore Alberta at the Nordic center. We have a great history with racing at the Nordic Center and know the trails very well there thanks to multiple 24 Hours of Adrenalin races while we lived in Calgary. However nothing could prepare us for what was to come this year.
We arrived a few days early so that we were not rushed and we would be able to get everything sorted out and ensure we were ready to go for race day. This would be the first time the arriving early so that we did not have to rush to get ready would be detrimental to our race. The temperatures in Canmore that weekend were unbelievable. Canmore can get hot during the summer but most of the time it cools down at night. For these four days it did not. The temperatures during the day were over 30 and at night did not cool down below 20 degrees. We roasted for 3 days we could not get a handle on our hydration as most places in Canmore do not have Air Conditioning we were unable to get cooled down.
The morning of the race we arrived nice and early and had everything set we had a friend coming up to take care of Pickles. We setup a cooler and a bin full of food in the transition area and we were ready to go. Our goal was to run a smart race it was 4 loops of a 12.5km course so we did not want to go out to fast but I was also concerned that as the day went on the heat was going to take its toll.
Lap 1 went well probably too fast but I at least did not feel that I have pushed my body to hard. The course was a fun course made up of quite a bit of single track connected with double track and gravel tracks. I tripped on a root at one point and thought I was going down. I usually don’t have a problem with falling however this could have been a major problem as I put my hands out to catch myself and in my right hand was my mandatory Bear Spray. This freaked me out as if I hit the ground with the bear spray first there could be a great chance of puncturing the canister and being covered with bear spray. With this in mind I fought hard to not hit the deck and pulled out of the fall. I made a mental note of that location to ensure on future laps I would be more careful.
Lap 1 was 1:16:06. I was happy with that I felt it was going to leave me sitting in a good position to have a strong finish on this race. As lap 2 started so did the heat. The start of the lap heads up a nice technical section of trail called killer bees, this area has a lot of exposure to the sun and allows racers to bake nicely. As I got going I quickly realized that this lap was not going to be as quick as my first one. I pushed hard running as much of the course as possible. I got to the aid station at 1/2 way right on my predicted time. I was still moving well and still feeling good. I pushed out of there right away and headed into the second half of the course. As I came into the final technical section of the course I remembered the root I had tripped on in lap 1. I recognized the bridge the was right after it and once again proceeded to trip on the root. Again I did not fall however I jammed my toes pretty good and realized I was going to loose a toe nail or two from the race.
I finished off lap 2 1:31:21 pissed off with the fact that two laps down and tripped on the same root in both laps. I put this behind me and got out there for the 3rd lap. I was really feeling the heat now and started walking many of the ups. I could not get enough drink in me and I was having trouble getting my food down, I was just too hot. I pushed as hard as I could for the aid station so that I could get some more liquid when I got there I saw my split and new this was going to be a long hard last half to this race if I even got it done. I refueled and headed out onto the last half of lap 3. Heading along the trail to the section called the oven I could already feel the heat. The section called the oven is a beautiful piece of trail where there is zero tree coverage and the sun starts hitting it first thing in the morning and stays on it all day. By the time I got there is was crazy hot but I pushed thru. I found my nemesis the dreaded root that I had tripped on twice already in the race. I slowed down and walked over the root knowing full well that if I tripped on it again there would be a good chance that I would hit the deck this time.
With lap 3 almost behind me I was trying to figure out how I was going to get enough liquid in me for lap 4. As I came into transition I saw some friends hanging out at our cooler and food bin. Sweet I now have a support crew who wants to help get me geared up and back out there. This is perfect as I was pretty brain dead by this point and probably would have forgotten most of my gear for lap 4. I got them also to run some of my Eload bottles down to the Aid Station so that I could properly refuel halfway into this lap also.
Lap 3 was a bismal time of 1:59:36. knowing that I needed to get my act together to finish this I made sure to run as hard as I could and as much as I could in the shaded areas on this course. It was going to be my only way to salvage a decent finish on this race. Lap 4 was a tough go. The heat and technical nature of the trail made it tough to keep pushing. I finally made it to the Aid Station and got my second set of fuel. I left the aid station happy and excited that the end was near. I only had 6.5 km to go and then it was all over. I got lucky some of the sections on the last half the I was dreading due to the beating sun now had some shade on the sides from the trees. I was able to run along the edge of the double track trail and get out of the blazing sun. This helped me to make up time and start to feel better. I hit the section in the trees where my friendly little root resided. I saw it lifted up my foot to ensure I would clear the root and as luck would have it I caught the front of my foot on that very same root. Down I went hands and bear spray first. I hit the deck pretty hard but fortunately did not break the bear spray or anything else. I got up dusted myself off and continued up the path towards the final climb to the finish lap 4 2:06:36 . I got in just under the 7 hour mark. finishing in 6:53:41 for a 7th place finish in my category. Happy with the time considering what mother nature had thrown at us that day and sat down to enjoy a beer and wait to see Grace cross the line.
As I saw Grace coming to the finish line I ran out to get a few pics of her coming to the line. She looked like she had also had a rough day out in the trenches. It was not until after she crossed the line that I would find out how rough it actually was. She had apparently needed to puke since somewhere in lap 2 or 3. In lap 4 just after the aid station she got it done, in her words “I family guy puked right after the aid station. Then I could finally run again” needless to say she did not tell me this until after I had given her a kiss.
Another Ultra done and we live to see another day!!!
The Rio Del Lago 100 mile race re-cap it’s taken a long time to post not sure why I guess I wasn’t sure if I wanted to share it. But now starting to look at race options for 2015 – this was written soon after the race so we will see what it says 🙂
Rio Del Lago 100 mile race – who’s at the race – Grace and Phil Hiom are running the race and support team is Annette Hiom (from Naniamo), Deanna Stout (from Kamloops) and Paulo Medina (local runner)
Where are we Folsom Lake California – East of Sacramento!
November 8th, 2015
3:24AM? What have I done? It’s time to wake up! What was I thinking this is super early. Need to eat some food before the big 100 mile race starts at 5am. Yummy – granola, berries and yogurt.
The run started at 5am heading out on some gravel road beside a lake I guess it was a dike and we all just started to run it was like a regular night run at home. It wasn’t fast it was just a run. My legs felt heavy and dead but I thought the first 3-5km can just be a warm up and hopefully it feels better.
Around 9km I found myself behind a train of people who were walking any little inclines that came along – I like running! So there I was walking and it was dark which made it hard to get past. This slower pace started to bother my calf. When I did finally pass I imagined they thought this was my first 100 miler and don’t you know you should walk? As the sun came up it was amazingly beautiful and I finally got passed everyone in this line and was able to do my own run. Not faster just more consistent!
This part of the trail was rolling hills with big roots and steps a little harder to run it’s referred to as the ‘meat grinder’ by the locals.
The next hill that was a bit steeper and harder was called Cardiac hill with many switchbacks to the top of somewhere. Our local support guy Paulo met up with me here he was out for a run seeing how were we were doing this was awesome to see a familiar face. At the top there was a nice water canal that we followed. I really wanted to dunk my head in as it was super hot out and the running water looked so amazing!
Reaching Auburn lookout (36km) a few kilometres earlier then expected – was super exciting!! Now it was apparently downhill to No Hands Bridge – a famous bridge! Well it wasn’t really downhill never believe anyone 🙂 Reaching the bridge – it was super beautiful! But now we had to ascend K2. I filled my flask with coke – this was a steep section of the trail. Super steep and hot. Every step was painful my right calf was trying to cramp but I just turned my foot out and pushed on up the hill. It shortly levelled out and was able to make better time. The coke in the flask kept fizzing out the top maybe not my best idea! Next stop is 50km!!
Reaching the Cool fire station in under 7 hours was a welcome site at 50k. Ok now 2 loops of 12km then head back. Fuelled up grabbed my other watch and off I went. I could see Phil out in front of me – Go Phil Go! My pace is now around 14mins per km – ‘why am I so slow’ it was 7 mins/km why am I so slow now?? And the kilometres were taking forever to go by people were passing me. What happened I was doing so well – maybe it was the 2km of road that slowed me down man it was super disappointing. I was counting the km’s and calculating my time to finish and it seemed so long. At about 7km in I finally realized that my watch was in miles not kilometres – ugh!
Back at Cool, CA – it was hot!! Another loop to go!
2nd loop done it was hot, tough and my leg was killing me! Now you need to go thru a medical check. So I weighed in and my weight is the same – Sweet!! I walked over to Phil who hasn’t left yet and I have a complete meltdown – I started to cry, I don’t know why I just cried. Phil left and I got my sh*t together and was on my way. 6km to No Hand Bridge – I cried on and off the whole way but it’s hard to see the trail through tears.
As I reached the bridge around 4pm at 75km I could see Phil crossing the bridge – Yeah Phil!! A quick washroom break where I thought the inflatable arch was the washroom – ha ha! Picked up my headlamp as the sun was almost down. And off I go!
About 10 minutes later I hear “GRACE!!!” what Deanna is running after me – why? I’m yelling what, what, – she can’t hear me because the river is too loud! She catches me and says, “Phil said you should take the poles” what? No I can’t use them, as my hands are full with my handheld bottle and a Ziploc bag of food but thanks for running after me.
It’s now DARK! And there seems to be some snapping cockroaches or I thought that’s what they were. The leaves looked like cockroaches and there was this snapping sound for the next 5km. Animals were rustling in the trees, branches would break once and awhile. I would shine my lights in the direction of the noise hoping the brightness of my light would scare them away!
Yeah!! Reaching the Auburn Overlook just over Half Way (86km) it was maybe around 7pm. My leg was now really sore and I really wanted to ask Phil how to tape the back of knee if he was still there. He was there I did ask but the tape wouldn’t stick. Aw SNAP! I also asked a complete stranger that I thought was Phil but he didn’t know either. It was so hot out but I took my gloves in case it cooled off.
Now time for some downhill on Cardiac Hill it was steep and technical be very, very careful!
Next aid station was at 99km this was a huge milestone in the race and I struggled to get there. I was out of my eload drink and I hit a low spot in the run. I focused on the 2 people behind me and worked hard to stay ahead of them, that was my motivation to keep moving! Yeah! I finally reached the aid station and refilled my bottle and drank some warm chicken soup this made me feel sick. No more SOUP!
Only 60km left to go that was an awesome thought pulling into the next aid station my feet had been killing me for a while so I sat down to change my socks BIG MISTAKE my leg totally cramped up on me. Arggg! Paulo joined me for 10 minutes until my leg was working again and then he ran back. Moving along the trail in the dark I heard a hiss noise like a mountain cat so I looked over and my headlamp catches these eyes in the bushes – Whoa a mountain cat! It was only 50 feet or so up hill to the aid station so I said to aid station person “I just saw eyes” she said nothing. Hmmmm
Filled up and left quickly I need to get moving as the hard section was coming up again back into the “grinder!” 10 minutes later 2 people were coming towards me and I was wondering where they were going – they must be going the wrong way?? A few minutes later 2 more people. The girl (racer) was listing off what she wanted from the aid station. Like what gummies she wanted and coffee etc…I asked if they were going the wrong way – they didn’t answer? Maybe she forgot to stock up on food and they were going back to get more food seemed weird. Ha Ha and then it hit me it’s an out and back course and they were headed back – oh man that was funny!
I was excited to be moving at a 10 min/km pace and kept it up for the last 3km heading into Granite Bay aid station (117km). Super pumped! But I got there and couldn’t see my support crew. – Then I saw Phil wrapped up in sleeping bag oh no he can’t be done. He told me his IT bands were shot. I figured there was nothing I could do and he was crawling into the back of Paulo’s car. Hmm I hope he makes it back out and continues!
The next 8km took me back to Beals point where the race started from and Deanna joined me for this section and back to Granite Bay again (132km).
Granite Bay aid station had the best washroom it was nice and warm and cozy – I really wanted to curl up on the floor and go to sleep. There were some black round dots that seemed to be moving across the wall – Really?? I guess everyone else thought it was super disgusting and it stunk.
One more time back in to the meat grinder 10km out and 10km back – Paulo came with me for this section as a pacer! It was great to have someone out there to keep me on course and keep my pace up so I could finish the race. It was tough but when the sun finally came up my legs warmed up that was the best feeling ever. Now back at Granite Bay (153km) again with only 8km left to the finish I was super excited and so was Deanna – She was going to pace me to the finish!!
This was a poplular place for runners out on a Sunday run and the encouragement from them was awesome! Deanna kept me on track as it was a tough push but I was so happy to have reached the finish line and see Phil, Annette and Paulo cheering me in – the crew was amazing and I couldn’t have done it without them!!
Finishing time for me in this 100 mile race was 28hr 23mins wow it’s done!
Update on Phil he pulled out at 83miles after not eating or drinking for 24km and had his worst bonk ever!! We learn from our experiences and come back for more……
It was a great race, a great crew and the aid stations were amazing! I had a great time!!
I ate honey stinger gummies, eload edics, eload electrolyte drink, Pocket Fuels, Hammer Perpetuem, Powerplant bars, Pickle Juice, Coke and some Roctane!
And Yes I would do another 100mile even after you see the picture of me afterwards feeling very sick and hungry 🙂
It’s been just over 2 weeks and it only took a week to put the 100 mile race back on the table for 2014. It seems a little crazy to think we will run 160kms in under 36 hours or at least that is the time cut-ff. If we can finish in sub -30 hours we receive a finishers jacket! There are 2 races that are in consideration first one is in Louisiana on December 6th called the Cajun Coyote and the 2nd one is just outside of Sacramento November 8th called the Rio Del Lago.
The Cajun Coyote sounds like a cool race to do and Louisana would be a great place to go visit. This race is a 20 mile loop and you have to complete 5 laps and the elevation profile is pretty calm. The Rio Del Lago is on trails in the Sierra Nevada Foothills which offers some amazing scenery but also includes more elevation. Either way we will have to start training again soon. Follow us on our journey to our 100 mile run. Next training run is the High Rim trail from Vernon to Kelowna BC – 50km point to point.
Here’s a video of the Rio Del Lago race. Fast Tube by Casper