Day #81 March 11 2019

Weather: Sunny and warm, squishy footing

Minutes	average hr	total heartbeats	KM	beats/km
47	133	6251	7.1	880.4225352

Today I rolled some chores into my run, stopping at the Canada Post office to pick up a package, then hitting the pharmacy.

Crossing the lake the first way, I tried to put a good time down. (I’ll check how I did in a minute)

I think I did well, but spent it, (and the return fartlek) thinking about how to add speed. It feel GREAT to push harder, feel the lugs on my trail shoes digging in and clawing at the ground, but it doesn’t add nearly as much speed as falling forward, hips-first.

I did dig in a few times, because it feels good to power through things, such as swerving off the packed trail to pass someone, but I focused mainly on falling into the run.

My prediction is close to a PR on the first crossing, and a bit poorer performance on the return segment.

…

I checked just after I wrote that. Pretty much exactly as I expected. I felt extra-good doing it though, because I have a new, brightly coloured jacket, which clashes nicely with my bright blue backpack.

Training Tip: Favourite gear – Sealhide gauntlet mitts

My winter running mitts

I made these a few years ago, with a pattern shared by a pal of mine. She picked it up when guiding in the Nahanni area, so that is probably where the pattern comes from.

Whatever the case, they have been on nearly all of my cold runs so far. They are a bit much for warmer temperatures, like -10C and warmer, but I still bring them along a bit more than I need them.

At temperatures below about -20C, or with higher winds, they are an overmitt, fitting over my normal, modern runner mitts (Craft or Saucony, currently) They are easy to pull out of, freeing my fingers for photos or whatever, and easy to get back into, and warm back up.

Close-up showing a bit of wear, and my clumsy stitching

Just about every day now, I wear them, soak them sweaty, lay them carelessly to dry, then do it again the next day. The material, sealhide, is truly a marvel. This abuse has gone one each winter for three years, maybe more. They, are showing wear, but aren’t failing in any way.

This is nearly all due to the high quality of the design, rather than the craftsmanship. I’m not a very good sewer, but still got years of service and durability. So far.

Same mitts, running across Great Slave Lake, January 2018

Day #80 March 10 2019

Weather: Warm, with good footing, if a bit slippery

Today’s run was a bit earlier than usual, but it was a GREAT time to be out. Bright, beautiful sunny day, and a new run buddy makes it even nicer.

Minutes	average hr	total heartbeats	KM	beats/km
118	117	13806	14.2	972.2535211

I took off the usual way, crossing the lake to Somba K’e Park, then over to Niven. I got there a bit early, so ran down Don Jossa Way (a bit fast, or so it seemed) to meet the girls.

We climbed back up hill, explaining our plan for the run (Leah is new to distance running) and split up at the Niven Loop. We used her heart as a timer, running when it felt good, then walking to recover when she heard her breath. She didn’t stop often, and seems to have MUCH better pacing than I expected. Our intervals were very regular, despite her using her breath instead of a timer to set them.

If there isn’t a selfie, did we even run?

After seeing them off, I headed back through the trails. It occurred to me that making a decent ‘Relive‘ might tempt them to retrace my steps, through some of my favourite trails. I hope it works. I lost a glove along the way today.

Training Tip: Relive

One way to relive your runs is to get the app.

Relive is an app which creates video fly-overs of your run, with photographs geolocated. Here is a link to my run today, including a photo of today’s group.

Dettah Ice Road on another sunny day

Day #79 March 9 2019

Weather: Warm and overcast

Minutes	average hr	total heartbeats	KM	beats/km
68	122	8296	8.9	932.1348315

Usual route, with a lot more traffic than usual. Friendly traffic, including a dog who seemed to want to run with me, but eventually walked with his human.

Continued through the Stock Lake trail. Damn I love that route. Free of traffic again, by the way.

Training Tip: Sandwich bag phone case

My smartphone comes with me on every run, and because of this, I take precautions beyond the usual case or screen protector.

I have those, but in addition, I use a sandwich bag, usually with a bit of hide or cloth in it, to keep condensation from forming.

Can’t get shots like this if your phone is frozen

Day #78 March 8 2019

Weather: Warm and dark

This run was a rarebits event, organized by a dear friend, who shall remain nameless.

Minutes	average hr	total heartbeats	KM	beats/km
47	119	5593	5.2	1075.576923

We met in front of the Snowking castle, for a photo and what I thought was the Snowball 5k run/walk for the rarebits.

Myself, Judi, Cam and Dave getting ready to circle Jolliffe Island

The photo went as planned, with me in my best hat, and everyone looking at least as pretty.

That’s where ‘pretty’ ended though. After a warmup running a solid road alongside the ski-plane runway, we got to the end of Jolliffe Island and turned out to circle the thing.

The footing went from firm, hard road to irregular, sled-chewed crusty lake. Every third or seventh step would punch through the crust. It did wonders to my sense of humour. It was encouraging to see the others punching through as often as I did.

Later, after getting home to review my run, I got a text from The Unnamed which made it an even funnier effort – the Snowball 5k virtual run/walk is next Friday.

Still a pretty great night for a run though 🙂

Training Tip: Favourity gear – Petzl Reactik

This is my headlamp. It’s about 300 lumen, which means it might be a bit more light than most would like to carry for a run, but I never notice the size.

It gets a lot of use, and even after more than a year, it barely shows any wear next to Judi’s (the black one) beyond the dirty headband.

I keep it charged, and it’s been unfailing. There is an app which can be used to fine-tune functions, but other than setting it to ‘trailrunning’, I haven’t used it.

After running it a year or more, I entered an instagram contest, and ended up winning TWICE! The prizes in both cases was a Petzl Bindi, both of which I quickly passed along. They seem very well received.

Petzl light in its usual conditions

Day #77 March 7 2019

Weather: Warm and beautiful.

Not a cloud in the sky. One of the awesome things about living here is the consistent weather. Hope that doesn’t jinx me.

Minutes	average hr	total heartbeats	KM	beats/km
72	119	8568	9.1	941.5384615

It feels like spring is close to bursting out

After running by the shiny looking leak corner, had a good Stock Lake loop. Very little traffic, as usual. Once I came out at the tourist end, that changed. Lots of big parkas and cameras around.

Enjoyed taking the trail back, instead of crossing to coop.

Training Tip: Food – how many calories to carry?

When running longer distances, it’s not only important to bring enough food to fuel the run itself, but a bit extra depending on circumstances. Carrying enough to eat about 300 calories per hour is my target for runs (beyond 2 hours) and other than that, I usually just carry a clif bar in case I need to wait a bit extra somewhere. I haven’t gone much more than 3 hours at a time yet, but it’s coming. I expect I’ll learn more the hard way.

So far, I expect to use something I’ve tried lots, and tried on a run, within those limits, but may try a recipe of my own.

Don’t leave yourself foraging for caribou cabbage and wild mushrooms

Day #76 March 6 2019

Weather: Sunny and warm with light wind

Minutes	average hr	total heartbeats	KM	beats/km
69	118	8142	8.8	925.2272727

Today I set my watch wrong, so it looks like a treadmill run, but I was out there, REALLY I was!

You could ask the guy on the fatbike, or the guy skiing, but I didn’t see who they were…

Training Tip: Favourite gear – Noxgear Tracer360

Judi, out of concern for my visibility running at night, found this product online a few years ago. It’s probably the most ‘disco’ running item I own (and I own a big white cowboy hat!)

The website can give you all the technical details, so I’ll just give my experience.

I contacted the company early, and after spreading their name around the Yellowknife Social Runners group, they gave us a discount code.

Noxgear also provided several free 360’s, which have been handed out vigorously. (one even got to Norman Wells)

This was already pretty good, but I damaged my light once, between the cold and rough handling. They immediately sent out a replacement part, and provided good instructions to affect repairs.

It’s been over a year since replacing the strand, and with my more careful handling, it hasn’t been a problem for me since.

This unit is in near-daily service, with a brutal cold on one side, and a sweaty guy on the other. Somehow, it doesn’t even go through many sets of AAA batteries. (I think I’ve replaced one set this winter)

It’s a LOT more visible than a still picture indicates.

Is that a whisky flask in my pocket, or am I just happy to show off my Noxgear?

Day #75 March 5 2019

Weather: Bright, beautiful day with warm temperatures and greasy-slick driveways.

Minutes	average hr	total heartbeats	KM	beats/km
73	118	8614	9.1	946.5934066

Today was extra nice. Ran into Cam just a few minutes before ducking down into the trail. He and a pal had just ran the segment crossing Frame Lake (following my route with RG last night). On the spur of the moment, I decided that if my legs had enough left in them after the trails, I would try the 1100m as a ‘race effort’.

I’m not as fast this way as the other. Maybe this way is uphill…? Anyway, it felt GREAT to crank out the extra effort. I had to swerve off the trail in a couple of places to pass other users, but it just made it that much more fun, running in the deep stuff a bit.

I’m pleased with my effort, all in all. I achieved first place this year (so far!) narrowly squeezing out ‘Brad and Doggos’. A proud moment 🙂

The smoothest part of the trail, the hardest part, wasn’t the best to run on today. It was slick, and the slightly irregular snow on the edges was the best, traction-wise.

Training Tip: Hydration – predict your needs

With hydration, there are of course methods for carrying, but I want to mention more about prep and prediction.

For many of my runs, I don’t bring any water. My practice has been to be well pre-hydrated, so that running for 2 hours is usually no problem, and my plan includes copious amounts of water available when I finish.

Each run is different, and I do bring some, but planning has taken care of more of my thirst needs than anything I have carried.

Does this look ok to drink? (bottom of ‘the Escalator’ – circa 2017)

Day #74 March 4 2019

Weather: Stunt run!

Impossibly blue sky, amazingly good trails, shockingly slippery sidewalks and driveways.

Minutes	average hr	total heartbeats	KM	beats/km
68	122	8296	8.2	1011.707317

Ran out early in the day, so that I am ready to lead the learn-2-run group tonight. Glad I did.

I strapped on my camera, and headed out in the chill. What a BEAUTIFUL morning! Somba K’e Park was in fine form.

Mining equipment with the museum in the background

My favourite is the trail though, and it didn’t disappoint today.

Split leading to Stock Lake Trail

I know that by denying responsibility, many of my loved ones will blame me immediately, but it’s true – I didn’t do this bit of graffiti.

The only boobie I’ve seen on the trail so far this year

This notice had me thinking about whether I should promote fake news. On the one hand, the information about snow, and where it was, was spot-on. As to the bear, though, the arrow points to tracks, but they look very much like rabbit tracks.

Is this notice about snow, and bear? Or a snowbear?

This one was me – just thought it might be worth advertising the blog physically. I bet no-one finds it that way though.

90 Dark Nights in daylight

This spot is a favourite, especially in winter. Coming up this hill is hard work, of course, but as it crests, I get exposed to whatever wind is around, and there is a sudden kind of excitement as I speed up to keep my limbs from hardening up in the cold.

Marylyn Robertson Trail

By the time I get to my favourite stairs, the trees have hugged the cold out of me, or it feels that way.

My favourite stairs, again.

As I got out of the trail, I met a few gentlemen who were hauling a load of recycling across the lake. They stopped out of the wind with me to chat a few minutes. They were sharing gloves, the load, and a pretty damned nice day.

Preston and associates

Training Tip: Favourite gear – pants

I like pants, and use them almost all the time. I’ve been in and out of a lot of pants over the years, for a lot of different purposes.

The pants I’m talking about today though, go through a lot more trauma than most pants I’ve used.

My winter running pants.

Got them at MEC, and it was a few years ago. I think this is their third winter in service.

This winter, I’ve worn them almost every run. They ARE showing wear, but are still looking pretty damned good considering the horrible treatment I’ve given them. Repeated, unspeakable horrors which some of you runners will understand.

• 

• 

• 

These photos are an attempt to show the worst of their accumulated damage, but there really isn’t much to show.

Yours Truly displaying those very pants, a jacket and several pairs of shoes ago

Day #73 March 3 2019

Weather: Clear, cool and comfortable

Minutes	average hr	total heartbeats	KM	beats/km
68	119	8092	8.9	909.2134831

Easy small loop around Frame Lake. It’s warmed up and that makes it a bit easier to run the trails, but the sidewalks and especially driveways were absolutely polished. I didn’t fall, but I didn’t run fast either.

This run I was considering doing ‘the Mona’, but changed my mind last minute, and did a usual trail run. The trail was a better choice. There were auroras smearing the sky through the whole run. This is the best place on earth to run.

Fill in the blank – ‘STOP Take in the <blank>’

Training Tip: Visibility style

The style I choose most often for running clothing, is jarring.

This is an irregular effort to make it easy for traffic to spot me. When I have a choice, say, between grey and a kind of bile-green, you can guess which way it’s going to go.

Occasionally, I pass on an otherwise good clothing item. For example, someone lost a sweater on Stock Lake Trail last summer, so it was hung on a branch. No-one seems to be coming for it, so I could have a free sweater. Unfortunately, it is the colour of snow, and I don’t want to blend in.

Robin, looking back to admire our visibility style

Day #72 March 2 2019

Weather: Sunny, warm and delightful

So warm, in fact, that I had my hat in my pocket for awhile.

I noticed the ‘Coop corner leak’ looks even worse today.

I don’t envy the guy who has to retrieve the pylons and sign.

Anyway, there were a lot of people out enjoying the day. Lots of x-skiers out on Frame, including one hilariously challenged by gravity. (skis looked well-waxed, so at least that’s good)

Just past the Leg., there is a skidoo trail which I take over to the Stock Lake Trail. It looks like this:

Truly a delight to run, but not a ‘fast’ surface. Not with these rollers and the sled-chewed surfacing.

As I got near the entrance, there were a couple tourists looking for directions to Jackfish Lake. I told them how to get there, but for some reason, they seemed to want to go slower than me.

A bit further on, I saw more traffic (?!?!) in the form of a man and his dog. From the smell, I think I interrupted a doobie. Protocol be damned – I stopped to pet his beagle anyway. Cute little guy, with booties and sweater. (I mean the dog)

Training Tip: Favourite trail – Stock Lake Trail

This trail is defined by Strava segments eastbound, and westbound.

The pink line in the above map. Not a very long trail, but one of my favourite places to run. It avoids the sharper hills of the main Frame Lake Trail, and usually is empty. I’ve spotted rabbits and coyotes more often than humans, and it is still right inside the city, and a reasonable shortcut from Niven to Coop or the cemetery.

East end of Stock Lake Trail, where it turns north to head to the Bristol area