My first night trail race - The Rugged Raccoon 25 km

I knew going into The Rugged Raccoon 25 km night race on May 4th that the trail would be a mud fest. The week leading up to it there were three days of heavy rain. The month before I completed a training run of most of the route during daylight hours and had made mental notes of some of the more technical sections with hills, mud, and roots. It circles a lake at the Wildwood Conservation Area in St Mary's, Ontario. Race night, the bulk of us started at 7:00 p.m. with clear skies overhead. The temperature was warm enough that we could run in shorts and t-shirts.

I got off to a quick start hoping that I could avoid getting bogged down with a group of runners at the first mud pit that was unavoidable near the 2 km mark. I decided just to plow right through it. My strategy worked. A small group of us ran in sight of each other through to the first aid station. Star Wars cantina music played over a loudspeaker there. I filled up my drinking flask with Skratch and carried on, thanking the jovial aid station host as I left. The sunlight was fading. Long shadows cast a golden glow across the farmland we passed before we followed the trail back into the woods winding its way up a hill.

I experienced an upset stomach after completing the next kilometer and had to slow my pace to get over it. Most races I've completed started early in the morning. My digestive system wasn't used to racing at night. I pressed on. By the 10 km mark I was moving better, and I stopped at the 2nd aid station near a dirt road that crossed over a narrow bridge. With my flask refilled with Skratch I ran close behind another racer on this dirt road to the entrance of the trail on the west side of the lake. It was getting dark. I stopped to put on my headlamp and to get a pack of electrolyte gummies I had stashed in my running vest. I soon caught up to a fellow racer and plowed with them through another muddy section of trail. We ran together for about half an hour with our headlamps on, taking turns leading the way. After crossing a creek, I stopped to get some supplements out of my running vest. Soon I was left to run on my own for the next three kilometers or so continuing on the west side of the lake trail. There were times when it felt surreal as my single headlamp illuminated a blur of evergreen trees that rushed past me as I ran. It was like playing a first-person video game where I had to avoid mud holes and protruding roots. Somewhere I came up a hill and found a manned aid station. Someone with an encouraging smile offered to refill my flask with Skratch. They had freshly made peanut butter and jelly sandwiches. I took half of one to go, munching it as I headed into the dark up a steep incline.

The next two kilometers wound through evergreen forests. A couple of runners passed me there as I stopped to walk, dealing with a cramped hamstring. I took in extra fluids and told myself that there was only one more aid station and then the finish. I could run again so I pressed on and soon was heading over highway 7. More peanut butter and jelly sandwiches were waiting for me at the last aid station. The attendants refilled my drinking flask and encouraged me that the finish was just five kilometers away. Five kilometers was less than the distance I normally ran weekdays on the trails near my home. I told myself that I was just heading out for one of those morning runs. It helped to keep me going as my hamstring was still giving me some trouble. Back into the forest I ran. Around a stream and across a field. I could hear I was close to a rural road, the rumble of passing cars. Soon I entered a hilly pine tree forest. The next section was straight along the roadside for about 1/2 km. I could see the flashes of headlamps in the woods from runners who were behind me. Like fireflies in the distance, they made their way along the trail I had just tread. The last section of trail cut across the woods beside a river back up to highway 7. An underpass was there that led back to the race finish. I could hear shouting and someone ringing cow bells. My running pace quickened as I came down the paved road toward the noise. Electric candle lights illuminated both sides of the five hundred meter path to the finish. Groups of sweaty, muddy, finishers were there - cheering. I came across the finishing line with my hands raised. Someone put a medal around my neck, congratulating me. I didn't know I was still a contender. I finished third place in my age division.

It felt good to be done my first night trail race. There was more of a thrill by completing it in the dark. Throughout it my senses were fully engaged to stay balanced and upright. I think I might do one again if I have the chance.

Completing the 2023 Phoenix Trail Races 50K Ultra

October 14th, 2023, I took part in the Phoenix Trail Races 50k Ultra, held at the Fanshawe Lake Conservation Area in London, Ontario. It was the first time I was able to complete an ultra distance race since suffering with Covid-19 in 2021 and 2022. When it comes to ultra distance trail races this was the gnarliest route I had encountered in my life. The mix of tree roots in sections, rocks, and steep declines make it a challenge. The year previously I had attempted the same ultra but had to stop after completing the first 25k loop because of a knee injury I suffered after tripping on a root and skinning my left knee.
We started the race with light rain and chilly wind gusts blowing down, so I wore my hydration vest over over a black windbreaker and a t-shirt. The aid stations had a good selection of drinks and snacks. I had Mourten 320 in my both of my 600 mls hydration pouches so I took water and pickle joice at most of the stops. My plan was to take an S-Cap every 45 minutes (after struggling with cramps I think this should've been one S-Cap every 30 minutes). While on the first 25k loop I was able to keep on this schedule. My drinking flasks were empty of Mourten 320 by the time I reached last aid station on the first loop. I had them refill my flask with Gatorade.

I caught up with three runners I knew from work, Miles Climenhaga, Brian Taylor and Joe Lightfoot, just as they were completing the first 25k loop. I refilled my hydration vest with 1200 mls of Maurten 320. We left from the half-way point aid station and ran together for the next fifteen kilometers. It was encouraging to have others to joke with as we pushed through the narrow forest trails that snaked alongside the south side of Fanshawe Lake. I suffered hamstring cramps a couple of times and had to walk off the pain, take some S-Caps and more hydration drink, so I lost sight of my friends near the 35k mark. It took me about twenty minutes to catch up to them. I sarcastically declared my love for tree roots as we ran the technical switchback trails filled with them before we reached the Rebecca Road aid station. I didn't trip once.

I ran on my own for the last 7K as I had to stop and stretch out my cramped hamstring after coming down a steep decline. It was a slow long slog to get through the winding Monkey Wrench Loop trail on the way to the last aid station. From there it was just over 5k to the finish line. It was a joy to be welcomed at the finish line by Miles, Brian and Joe, who had completed the race 15-11 minutes before I arrived. My wife, Olivia, was there too. Minutes later, we all sat together enjoying free hot soup and sandwiches inside a wooden lodge next to the finish line.

ULTRA FUEL REFLECTIONS
- Drinking Mourten 320 allowed me to take in 1500 calories throughout the race. My energy level felt consistent and I didn't have any stomach upset issues.
- Taking S-Caps helped to relieve muscle cramping. I think I should have taken them more frequently.
- Pickle juice is nice too.

50 km charity run for Soldier On

February 20th at 6 a.m. I left my home in Courtenay B.C. heading south, running, following the old coast highway toward Fanny Bay. It was still dark so I had on a headlamp. My new Hoka One One Clifton 7 runners felt good. This would be my first long run in them. My wife, Olivia, would meet me every 8 kms to provide drinks and snacks. If I was to successfuly complete the 50 km run I set out on I would need the fluids, electrolytes, and calories she had in the trunk.

By the time I reached Union Bay I was greeted by the sun rising over Denman Island. A co-worker and her husband stopped by the roadside in their car to take video and cheer me on as I made my way out of town heading toward the Buckley Bay ferry terminal. At the Petro Canada gas station there another co-worker was waiting, who would run with me to the 25 km half-way point where I turned around. Being just past the 1/2 marathon distance when we met up my legs were starting to feel "the burn." The hard pavement at the side of the road gave me a good pounding. At this point it was encouraging to have someone else along to help push the pace.

Not long after the turn around, as I approached the 30 km mark, I stopped to listen to the sea lions barking offshore. They seemed to be cheering me on. I recorded them on video (see below).

The weather continued to be pleasant throughout the morning as I made my way back to Courtenay. After running 5:55 I was at the edge of the city, the 50 kms almost complete. The busy intersections of the inner city slowed me down as I had to wait for traffic lights to change. By this time many people were out and about in their cars doing their Saturday morning shopping. I made it back to my house after a 6:28 run, happy to be able to take a warm shower.

The next morning my legs felt like cement as I came downstairs to the kitchen. I had several high protien recovery drinks over the next 24hrs. The Hoka Clifton 7s did their job well. It only took me 2 days to recover. By Tuesday I was able to do my normal 75 minute forest trail run. Many thanks to those who supported my charity run for Soldier On - we exceeded the target amount of money we hoped to raise.

The next Saturday, my legs were feeling good and the weather was nice so I decided to do a 4 hour mountain trail run near Cumberland B.C. for Soldier On. Below are some video clips I took. I followed a route close to the Cumby 25 km trail layout.

The Itchy Grizzly

By Rob Sargeant

Book Preview

Global charity run for COVID-19 Relief

A video clip I took of myself training during the COVID-19 Quarantine in the Comox Valley was used in the above video montage produced by I-Run-Far (at around 2:25) for their Operation Inspiration.

Because of COVID-19 most of the ultra-marathon and mountain races scheduled for the Spring of 2020 have been cancelled or postponed. Many of the race directors, sponsors, and athletes upset by this turned it into a good thing by coming up with the idea of doing a virtual race. This past weekend I took part in "Operation Inspiration" a global charity run organized by I-Run-Far, joining 1600 long distance runners from around the world. Together we raised over $52,000 dollars for the World Health Organization's COVID-19 Solidarity Response Fund.

When my race bib number arrived the day before, I found it had a spot where I could write in who I wanted to inspire by doing this. After giving it some thought I realized how much work the cashiers were doing during this quarantine - so I put them down. Cashiers, you are my heroes. Those working at Walmart, Superstore, Costco, and other grocery stores, helping us to continue to have the necessities we need to survive. Brovo!

I picked a 20 km route to run that followed the Forbidden Plateau road heading up 1750 feet 10 kms and then back down again. Here are some edited video clips I made while I was doing the run Saturday morning documenting my progress(below).

Training during the COVID-19 quarantine

I recently took a one hour run on one of my favourite trail systems during the corona virus quarantine in B.C. on Vancouver Island. I found that I was more careful than usual and stayed on the even surfaced logging road. I didn't venture off on the more technical mountain bike trails that wind through the forests like I usually do. There are over 25 kms of trails to explore in the mountains outside of Cumberland. Since 2015 I've trained on the trails and in the technical sections have only had a couple of scrapes and muscle strains throughout the years. I've always made it out safe.

It was a beautiful day. I met other people who were out walking their dogs or on mountain bikes. We made room for each other as the logging road was wide enough to practice the 2 metre physical distancing rule. This is the first time that I've had to deal with a quarantine like this. So much had changed within a period of two weeks. I ran along thinking of the changes; the cancelled sports events, closed theatres, restaurants, and clubs. I looked around. The forest was the same. The birds were still chirping. With a thankful heart I focused my mind on the many things in my life that hadn't changed and it gave me hope as I finished my run.

50 km World Vision Canada Charity Run - 2020

February 22nd, at 5 a.m. I left Courtenay B.C. attempting a 50 km charity run for World Vision Canada. My wife, Olivia, drove the support vehicle and shuttled ahead of me stopping every 8 km or so to provide aid. The first two hours as I headed south on the old coast highway 19A it was dark. Even though I wore a headlamp I was able to take in the stars of the clear night sky, and the reflection of the constellations in the coastal waters. 15 km into the run the sun began to rise. I was just on the edge of Union Bay where Olivia was waiting with the car as the second aid station stop. I dropped off my headlamp, refilled my Nathan drink bottles, and picked up a Mars bar to nibble on later. A kilometer further down the road Olivia drove past me cheering me on. This encouraged me. My body felt warmed up, and my legs were loose, but I wondered if the heavy fitness test I had completed earlier in the week at work might hinder me from finishing. I continued on hoping that no muscles would strain. After passing the halfway point at the Fanny Bay wharf the bright morning sun broke over the tree tops of Denman Island to the east. I felt encouraged.

After Fanny Bay the route I was on turned inland through some hilly and forested areas. I kept telling myself to run the kilometer that I was in and not to worry about the many others that were ahead. Just as I came into the fourth aid station stop Olivia told me to get quickly get into the car. I thought she saw a cougar or a bear. She drove ahead to find a better spot for us to stop maybe 3/4 of a kilometer. Once we had stopped she explained to me that there was a strange person asleep at the side of the road where we had originally planned to have the stop. She didn't want to wake him/her. Due to this change I calculated that we should add an extra kilometer to the distance we had planned.
As you can see from the video below I was able to complete the 50 km World Vision Canada Charity Run with the support of my wife.

After completing the run we had lunch at Lefty's Restaurant in picturesque Qualicum Beach. They make a great bacon cheeseburger with a side order of fries. This is just what you need after pounding out 50 kms.

Tzouhalem Mountain Trail race 2019

When I saw the heavy rain before the start of the Tzouhalem Mountain Trail race I wondered if I would be able to complete it under my 2 hour goal time. Due to the rain we huddled under banquet tents set up on the large front lawn of Providence Farm until the very last minutes before the start count down was made. We were off, kicking up mud, trying to avoid puddles in the dirt road that led up to the trail head. Tzouhalem Mountain was shrouded in mist. I couldn't see the heights we were to ascend. The first four kilometers were mostly climbing and scrambling at certain places where the rain had washed over bare, rocky, slippery, outcrops. As it was well into fall, many leaves were on the ground. This made it hard to see the pink directional flags once we got to the summit and were following single track. The four runners I followed went off course about 800 meters when the lead runner lost sight of the pink flag markers. When I had to back track I thought my goal time was an impossibility. When it got tough I thought of a Bible verse I had read earlier that day, Psalm 18:33 "He makes my feet like the feet of a deer, and leads me on the heights." I whispered it in a prayer under my breath.

We pressed on, coming to some trails near a cliff edge where we could look out to the valley below. By the time we had reached the summit the mist had cleared enough that we were able to gaze down. I stopped to take a couple of photos. After 7 kilometers the trail started into a series of steep descents. I had to be careful at some because of the trail conditions with the mud and puddles. I didn't fall even once though thanks to my stable Altra Olympus 3.0 trail running shoes. I picked up speed and was able to pass some people during my descent. I checked my watch at the 9 kilometer mark and saw that I was within range of reaching my goal time. 1:50 was looking like a possibility. I stayed focused and pushed down the quad trail switchbacks that led back to Providence Farm. I felt good. The finish came into sight after passing back through the barnyard. I didn't care about stepping in puddles anymore.
I finished in 1:48 better than my goal time. I heard chatter a few seconds later that a pack of runners was right behind me and 15 of them had taken a wrong turn on the summit and had done an extra loop. A light rain was still falling and there was a chill in the air as we waited for the rest of the runners to finish while eating soft tacos and drinking coffee.
RACE RESULTS

Training for the MT Tzouhalem mountain trail run

I had the last two weeks of August free so I took a short overnight camping trip to the Cowichan region of Vancouver Island, where Mount Tzouhalem is located. I arrived in Duncan just after the sun had risen. I had a map of the trail system with the racecourse marked out but had a hard time finding my way as the course wasn’t marked. I had a few false starts finding the right dirt road, and almost ran through a horse paddock at Providence Farms. The horses were glad to see me. I was surprised.

I finally found the start area and got onto the dirt road that led to the trail head of Mt Tzouhalem. After the first switchbacks that are wide enough for a quad wheeler to access, it becomes mostly single track, technical, with rocks, roots, and fallen trees to navigate. With 500 meters of vertical the slog to the first summit has a lot of long steep sections that can only be power hiked. I went off course and ended up on the summit of the cross trail, which offered me some amazing early morning views. I found the single-track trail beyond this wasn’t marked well. I’m sure race day they’ll have it tagged with ribbons. There were too many forks in the trail with no directional arrows. After an-hour and forty-five minutes I decided to head back to Providence Farm so I wouldn’t get lost.

As I returned to my car I had put in almost a three-hour training run, and had had a good taste of the trail conditions for the up-coming MT Tzouhalem trail run, part of the Vancouver Island trail running series. I would say, as a mountain running trail race it’ll be tougher than the Cumby 25, but not as punishing as the Kusam Klimb. As I was soaking my feet in the Lake Cowichan back at the beech where I was camping I found that I had lost a toenail during the run. Later that evening I comforted myself over the loss as I refueled with a meal of fried chicken and chips and a milkshake at the fifties diner in Cowichan village.

Kusam Klimb 2019 mountain run fun

I camped in Sayward the night before the Kusam Klimb. They have several municipal campsites by a pond at he edge of the village. I picked a site with a view of Mount Kusam. On the way into Sayward I had spotted a black bear crossing the road so I decided not to cook anything at the campsite. Instead I ate a sub sandwich and had a cup of coffee, munching it as I took in the view of mountain I would be running on the next day.

This year was my sixth time completing the Kusam Klimb. It had the driest trail conditions I've ever seen. Even the top of the mountain was mostly clear of snow. I was glad that I had carried a camel pack with about a liter of fluids to drink as the streams on the way up were bone dry. It's always worth the effort once you reach the top when you're above the clouds and you look to the valley below where the race began. It's a tough slog to make it to the top, power hiking and sometimes crawling on all fours. In the first 10 kilometers of the race you'll ascend over 4,700 feet. On the summit I ran with a group of four others for about 20 minutes up to the last steep ascent where I stopped to drink and take in some electrolytes.

Getting down Mount Kusam has its challenges too. At some of the steep areas ropes are required. If they're not available then you have to hang off of tree branches and shrubs for support as you descend. Because of the dry trail conditions it was easy to make up for lost time once I was out of the forest onto the old logging roads. I met up with some other runners at this point and kept pace with them until we reached check point three where peanut butter Nanaimo bars and chunks of watermelon were waiting. After almost three hours of mountain running aid station 3 was a welcome site.

The remainder of the trail system was mostly shielded from the morning sun by the trees that over hang the logging roads. At some of the ditches and streams I hopped across along the way I took the opportunity to cool off by soaking my head wear in the cool water. I could feel the heat of the day when I entered the last roadway leading to the finish. I was glad the end was near. I passed another racer and thought I was in the clear as I had fifty meters or so left. But as the finish line came in sight she sped up and tried to pass me. I wouldn't give up that easy though, and pushed on with a final surge that had me tripping just before the finish line at 4:45:41. I landed on my chest and scrapped the palms of my hands breaking my fall, but we tied. That was a finish I will not soon forget.

My First Cumby 25 Mountain Run

There's a saying that time flies when you're having fun. That was true of my experience running the Cumby 25 for the first time May 11th. Maybe it was the quickly changing scenery as we ascended the winding mountain trails, or the cheerful volunteers offering lemonade at the top of Slick Rock trail where it turned onto Steam Donkey, or the sound of huffing and puffing and polite runners saying, "passing to your left" as we power hiked up the steep Truffle Shuffle, that made time fly. Suddenly I found myself at the top of Upper Vanilla trail forty-four minutes into the Cumby 25.

I continued on alone, it seemed, enjoying the descent running over the roots and rocks along the trail, through the shadows of a fir tree forest, shafts of morning light would fall upon me, here, and there, until I reached aid station one, situated on a logging road, beside a wide open section of descending trail with switchbacks that led down a steep incline. I felt the heat of the day for the first time there while exposed to the sun and was glad to be back under the shade of the trees again after reaching Even Lower Vanilla. There, I met up with some other runners as we slowed, coming to a narrow wooden bridge over a swamp, and a steep embankment. We climbed this, and after scrambling across a section of rocky, gently, rolling hills, we came to a straight logging road. I checked my Garmin watch and saw that I was moving at a pace about six-to-eight minutes ahead of what I had anticipated. This cheered me up as I was about to head into a section of trail I had never run before, Swamp Monster, and Rug Burn.

It was near the end of Swamp Monster that I had my first fall. I tripped on a rock and went flipping head over heels onto the edge of the trail. When I attempted to stand, a shooting pain pulsed through my right calf muscle. It felt like a micro tear. A fellow racer stopped to help me up. He offered me some pickle juice he had in small plastic bottle, but I declined, telling him that I had an electrolyte mixture of my own. It was hot out on the exposed rocks of Swamp Monster, and approaching an hour-and-a-half into the race, I limped along, slowly, hoping that the calf cramp would go away as I drank mouthfuls of fluid from my hydration pack. The runner who helped me up ran with me for the next kilometer, making sure that I would be okay. With aid station two in sight my helper left, running ahead at the end of Lower Crafty Butcher. The aid station had a good selection of drinks ready to go. I took two, and dumped one cup of cold water over my head, leaving with a chocolate GU Gel in hand to sip on as I made my way up a steep incline near the start of the Two Flats trail. I encouraged myself that this was near the halfway mark, according to my Garmin watch. My right calf was still bothering me though, and every now and then I could feel a shooting pain as I descended the first part of the Rapture trail. Would I be able to carry on this way? I wondered. I stopped to walk and re-hydrate when I got to Ark trail, where it turned onto a straight section of logging road. A passing runner saw I was struggling and offered me an electrolyte jelly cube. I gladly took it, and jogged on toward Rapture cliff. It loomed ahead of me in the distance - majestic in the midday sun. I enjoyed the climb, taking in the views, slowly making my way to the top.

A refreshing breeze hit me there as I crossed the summit heading to the Kamikaze Downhill that would take me back to Rapture. I felt somewhat revived. A volunteer at the trail junction there said we had about ten more kilometers to go. I shuffled down Kamikaze taking a quick left onto Rapture and hustled along the rolling trail. I was able to keep a steady pace and was making up time, until I had my second fall. Heels over head is how I would describe it. This time when I landed I skinned my left knee and my left calf muscle cramped up. I was alone, so I had to struggle to get to my feet on my own. The cramp was bad. I could only manage to limp on to aid station three, which was fortunately close by, within 120 meters. When I arrived there, I felt like giving up. I spent about six minutes re-hydrating, pouring water over my head, refilling my hydration pouch with water. I also took two Eload Zone caps and Advils. Several runners arrived at the aid station while I was there, looking just as disheveled as I was. I figured I would continue on with six kilometers to go and see if I could work out my cramped calf muscles. If I could get back on to pace I was still within range of reaching my goal time of three-and-a-half hours. The day before I had told my wife, Olivia, to expect me at the finish line around that time. She said she would be there to cheer for me as I arrived. I continued on. I caught up with another couple of runners and was able to keep pace with them for the next four kilometers. With around two kilometers to go we came to a long downhill leading to the last section of trail. I had fifteen minutes left to get to the finish. Thankfully, I made it one minute before my three-and-a-half hour goal time. My wife was there. I gave her a high-five as I ran past her into the roped off finish area. Time sure does fly when you're having fun.

Training For The Cumby 25km

This past few weeks I've been training in the Cumberland Mountain trail system in preparation for the upcoming "Cumby 25" mountain trail run. The course follows various mountain biking trails winding through the forests and logging roads south of Cumberland, B.C. on Vancouver Island. The race website provides a map and written instructions. I printed that off, had it laminated, and brought it along with me on the training runs so I wouldn't get lost. On my first attempt out I did get lost a couple of times and had to back-track on the trails to find the right way. Thanks to some helpful mountain bikers I was given the right directions.

The "Cumby 25" gets steep just after the "Teapot" trail enters the "Truffle Shuffle". I could only manage a power hike in these sections as there was a lot of loose stones, and slick rock with the rain coming down the one day. The rest of the trail system is runnable, with plenty of vertical to work the quads. Most of this is technical descent with some low lying roots and rocks.

If it's been raining heavily the days leading up to the race, May 11th, expect to get wet while running through "The Crafty Butcher" trail segment. The day I ran in the rain I couldn't keep my feet dry there. The puddles are on top of solid rock and many of them are deeply grooved.

The last 1/2 - 1/3 of the race is spent on "The Rapture Trail". If it's a clear day you'll be able to take in some great views as you slowly climb the "Rapture Cliff" trail. After making the rounds of the summit watch for the "Kamikazi Downhill" veering off the edge, the entrance back onto the Rapture Trail comes up quickly on the left.

The remainder of the "Rapture Trail" before you get to "Crazy Ivan" and "Tunnel Canary" crosses over three old logging access roads. A couple of minutes after crossing the last road you should pop out in sight of the start of "Crazy Ivan". There are two straight-aways after this where you can make up for some of the time you lost on the more technical sections of Rapture. "Two Shoes" trail is a short leg in the race. You'll see "Rapture" on your right fairly soon after getting onto it. "Rapture" will lead you back to the logging road at the top of "Sapsucker". You'll pass "Cottonwood", "Iron Curtain" and "50:1" on the way there. The Access trail is a fairly straight downhill that passes the end of "Sapsucker" (you'll see it on your left). If your quads have any strength left in them this is a good place to make up some time. At the bottom of the hill you'll see the entrance to "Josh's Trail" at the "T" junction just off to the right, which goes back towards the start/finish. Pay attention while navigating the muddy trails as there's plenty of roots and rocks. You'll come to a wooden bridge on your right that crosses the swamp. Go over it and follow the trail behind the condominiums up to "2nd Street". After taking the first left the finish line will be in your sights.

Race organizers may change the course slightly due to active logging in the area so the directions that I've given here are just a general guide. I ran this, wearing a triathlete pack, carrying 1.5 litres of Nuun drink, cell phone, and snacks. I'd recommend bringing this if you're running solo. Race day there'll be 3 aid stations so I'll be able to travel lighter.

Indivisible opened in 830 theaters across the USA this weekend

Last year in June I was in California at a studio ranch outside Hollywood for two weeks acting the part of a US Army soldier in the movie INDIVISIBLE. A lot of energy and sweat went into those days on set running around in full US Army body armor climbing in and out of Humvees. Sometimes explosions went off around us as we did this. You can read more detail about my experience including the miraculous way I was able to be involved in this in a blog I wrote back in July of 2017 HERE. It released at 830 theaters this weekend across the USA and debuted just outside the top-10 at number 13, below the new Rowan Atkinson release, 'Johnny English Strikes Again'. On the 'Tomatometer' presently it's 95% liked by audiences and 69% Fresh (Check here TOMATOMETER). Overall INDIVISIBLE is getting good reviews. I was able to see an early preview in an online screening and was amazed at how the production turned out. Even though I was on set for many of the scenes that were to have taken place in Iraq 2007, and could remember what was going on behind the scenes, I found myself emotionally caught up and moved by the film. Sarah Drew and Justin Bruening do a powerful job portraying the main characters Darren and Heather Turner. All the supporting cast are strong too, including Skye P. Marshall who plays Sgt Shonda Peterson. The director David Evans doesn't shy away from showing the raw realities of a war zone. He takes you into this Army chaplain's emotional ride as he deals with the suffering and loss of his brother's in arms - how it changes him while he's there and when he returns home.

I felt passionate about being involved with this production because I've had friends who have struggled with post traumatic stress (PTSD) due to what they've experienced on deployments with the military. INDIVISIBLE offers hope to those who are struggling in this way showing that healing and reconciliation is possible.

(Above, next to Humvees, My 2002 Pontiac Montana van with Syrian license plates - insurgent vehicle)

I had such a great working experience on INDIVISIBLE I'd do another film like it again in a heartbeat.

If you haven't seen it yet in USA theaters, please do. It opens in Australia November 2nd. Find out more about the movie here:INDIVISIBLE

Photo opportunity saves trail runner from bear encounter

I was on my usual long mountain run on Saturday morning following the steep, winding, logging road up Cumberland Mountain, when I was overcome by the beauty of the view below. As I gazed out at the fir-tree forests, and beyond that, the Georgia Strait, separating Vancouver Island from the mainland, and the Rocky Mountains silhouetted across the horizon in the early morning sun, I felt I just had to take a photo. I stopped near the summit to remove my smart phone from my backpack, powered it up, aligned the view finder, and took the best shot.

When I turned around to take another photo of the trail ahead, I spotted a black bear, not too far off. It was eating ripe black berries from the bushes at the side of the logging road. I took a shot of it too, and then, quietly, I backed away, moving down the steep hill I had just run up, thinking, "If I hadn't stopped to take that photo I would've had a close encounter with a black bear."
Since I was up at the summit so early, there weren't other bikers or trail runners around. I descended the mountain the same way I had come, quickly, hoping that the bear was not alerted to my presence. I checked over my shoulder a couple of times to make sure that I wasn't being followed. I was relieved when I got back to the lower trails where there were plenty of bikers and dog walkers.
Since 2015 I have been running the Cumberland Mountain trail system. I had seen posters with cougar and bear warnings, but had never had an encounter or even spotted one. I had seen evidence of them like tracks and dung. My only other encounters with bears while on trail runs were on the Pipe Line Trail north of the Stotan Falls bridge, and the Cape Scott Park trail on northern Vancouver Island. In those incidences I was making enough noise that they knew I was there, and they took off.

The best way to avoid bear encounters while trail running:

- Make noise; sing, shout, wear bear bells.
- Use trails frequented by dog walkers (dogs mark their territory).
- Avoid trails where berries are ripe.

Celebrated 50th birthday with a 50 mile run

To celebrate my 50th birthday I planned to run 50 miles on a 10km circuit route (8 x 10kms) nearby in Comox, B.C.. With 216 feet of elevation gain per loop I would end up with a total of 2,777 feet elevation gain. I hadn't considered that ice and snow would be a problem since the temperatures at sea level on Vancouver Island are usually mild mid winter. However, as the day drew near for the run a high pressure weather system moved over much of Canada producing record low temperatures east of the Rockies. The day before my planned running date, my birthday, December 31st, snow fell, and black ice became a problem on several sections of the route. To finish before the sunset I would have to start before the sunrise. This meant I had to wear a head-lamp. I wondered how I would navigate the snow and black ice with a head-lamp for over two hours. I would have to be cautious.

Near 5 a.m. I set off running alone from my self-serve aid station at Point Holmes, heading west along a coastal trail that wound along beside the beach. Snow fell, flashing in front of me in the brightness of the head-lamp. Heading up the edge of Lazo Road, I could see ahead about 4-5 metres, and dropped back the pace when I encountered black ice. Once onto the sidewalks on Guthrie Road I was out of the woods and had much better visibility. There were some good climbs coming up Guthrie and Pritchard Roads that took some work. At the top I was encouraged by the thought that when I switched directions for my next loop after my aid station I would be coming down the same hills. I had to take things cautiously in the dark on Knight Road as there were long sections of black ice and uneven patches of snow on its shoulders.

The sun came up on my third loop so I could take in the ocean and mountain views the route had to offer. Upon completion of this I was met at my aid station by my wife, Olivia, with a bacon and egg sandwich and veteran marathoner Ken Richardson who would pace me around to the halfway point. It was good to have someone to talk to, as this helped the miles to fly by. He gave me some advice on how to mentally move through the final 40kms. When we reached my aid station at the completion of this stage we were greeted with cheers by a group of members from the Comox Valley Road Runners. One of them asked me how long I had been training for the run and Ken Richardson answered them, "He's been training 50 years for this one." Before I left on the fifth loop though they sang "Happy Birthday" to me. They had a delicious spread of desserts and drinks laid out. I would've liked to stay longer with them to enjoy the tailgate party but I had to keep moving so my legs wouldn't cramp up.

To get through the second half of the 50 miles I mentally divided the remaining distance into aid station stops. With only two remaining, I felt a burst of energy and optimism. "I can do this," I thought. While running loop six I passed a tow truck pulling a 4x4 truck out of a ditch. It had spun off of Knight Road by Siefferts Farm Market. Black ice was still a problem in the shade. I had to be careful. Ken Richardson found me at my aid station as I was preparing to start the final 10km loop. Because he had an appointment at 4 p.m. he could only run with me for the first kilometer or so. Before turning around he encouraged me that I was in good shape to reach my goal.

With a great sense of joy and accomplishment, as the sun set over Mount Washington, I arrived at Point Holmes. I didn't realize how cold I had become until I got home and was helped into a warm bath by my wife. I went directly from there to a bed under three blankets. I turned on the room's electric heater (unusual for me). It took me a couple of hours to calm the chills.

SUPPLIES
Shoes: Altra Olympus 2
Drinks: Nuun, (Active, Boost)
Nutrition: Ensure protein drink, Mars chocolate bars, Cliff gels, bacon.

The Eternal Staff

By Rob Sargeant

The best trail runs in the Comox Valley

The Comox Valley hosts several amazing running trails. In this blog I've attempted to rank six of my favourite ones using the following as determining factors:
1) ease of access to the trail-head;
2) difficulty of the terrain;
3) the beauty, and,
4) length of run.

TOP RANKED TRAILS

#1, Cumberland Mountain:
For the past two years I've been running The Cumberland Mountain trail on a weekly basis and I just don't get tired of it. It's always a challenge, an adventure, and leaves me whacked after running its hills for hours. I guess that's why it's number one on my list. Numerous entrances to the trail system are found at the edge of the Village of Cumberland. I prefer to park my car in the recreation centre parking lot off Dunsmuir Avenue, its main thoroughfare (Public washrooms are there next to a mountain bike wash station). From there I run down Sutton Road to the Cumberland Community Forest. Hours of challenging fun can be had running the hilly logging roads and mountain bike trails.It takes about an hour to reach the summit after ascending 1200-1400 feet. The views on a clear day are inspiring. You can run 2-5 hours through the vast Cumberland Mountain trail system. Make sure you bring extra fluids in the summer as the streams dry up and it can get hot in the back hills. Watch out for roots and rocks on the secondary trails, and make noise as bears and cougars have been spotted on some of these (I've never met any).

(Photos from Cumberland Mountain's Rapture Cliff Trail and Lower Vanilla Trail, above)

#2, Riverside/Nymph Falls:
The Riverside/Nymph Falls trail system covers close to 20kms if you follow it full circle. Running along beside the edge of the Upper Puntledge River through mostly evergreen forested areas it offers many beautiful views where you will be tempted to stop and rest to enjoy the scenery. West of the Inland Island Highway the trails can be a challenge on the north side of the river especially in the rainy season. A 2-3 kilometer stretch back up toward Nymph Falls follows a narrow mountain biking trail with many wooden bridges that get frosty in the winter months. But with rolling hills, several outhouses, and well groomed pathways throughout most of it, the circuit is a pleasure to explore. Access the trail head by vehicle either through Forbidden Plateau Road, Nymph Falls Nature Park or park at the end of Powerhouse Road in Courtenay and run west beside the cement hydro tubes (15-20 minutes) to the Duncan Bay Main Line Road. Continue on following the hydro tubes up hill and you will eventually join the Riverside Trail on the east side of the Puntledge River. If you cross the bridge following Duncan Bay Main Road over the river after 50 metres or so on the left you will see the narrow entrance to the Riverside Trail.

#3, Forbidden Plateau to Mount Washington:
Running this challenging trail is best done in the dryer months. During the rainy season sections of the trail are submerged by swamp and may be impassable. If you're running with a friend you can both meet up in separate vehicles either at the parking lot at the top of Forbidden Plateau or by Raven Lodge on Mount Washington. Leave one car behind and travel together in the other vehicle to the opposite end of the trail. To run this it will take 5-7 hours. There are some sections that are steep and technical with roots and rocks where your pace will be reduced to power-hiking. I usually wear a pair of gloves to protect my hands, and a camel pack with 2 litres of fluid, energy gels, and snacks.

#4, Lazo Marsh Northeast Nature Trails: To access this trail system there's plenty of parking to be found behind Highland High School off of Guthrie Road. I like running here when I want to get in an hour or so of trail training on varied terrain. There are close to 10kms of paths winding around the Lazo Marsh Northeast Nature Trail. It's a mix of rocky, root filled, and well groomed trails. There are some good short hills to test your stamina. The surroundings are beautiful with several old growth trees in the lower sections. Watch out for dog walkers. Give them plenty of warning so their pets aren't startled.
#5, One Spot: One Spot trail is an easy, well groomed, trail that for the most part follows an old lumber railway that once bore the same name. It passes by farmland where cows and horses can be spotted. Hedge groves along the way provide shade. Running out to the end and back from the Condensory Road Bridge in Courtenay can take around 2 hours. The trail head is located near River Meadow Farms on Condensory Road. I've had to share the trail with horses on several occassions. It's best to step aside and let them pass.

#6, Seal Bay Nature Park: The Seal Bay Nature Park trail is divided by Bates Road, where you will find the best place to park. Most of the trails are well groomed, and there are outhouses and directional maps stationed throughout. The circular Horse Bike Trail offers the longest run at around 10 kms. But don't stop there, cross over to the east side of the trail system and take in the awesome ocean views from the trails that snake along the cliff side there. There are stairs that lead down to the beach, if you would like a challenging stair workout. So, in total you can get a 12 km workout there easily. The Seal Bay Nature Park trail is a great beginner trail for a road runner interested in making the transition.

CAUTION: For the Cumberland Mountain Trail and Riverside Trail systems I recommend that ear bud type music listening not be used as this may interfere with hearing oncoming mountain bikers and avoidance of wild animal encounters.

Angelic Army Conquests - Full Trilogy from r/wroteabook

The Eternal Staff

By Rob Sargeant