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

A taste of Hollywood acting as a U.S. Army soldier in the war drama INDIVISIBLE

When I think back to last month when I had the privilege to act as a U.S. Army soldier in the film INDIVISIBLE, I am amazed at how the whole opportunity came about, and how well the shoot was completed. It began with an e-mail I received from the film's casting department on May 26th. They were looking for healthy background actors to play U.S. Army soldiers in California. The plot summary intrigued me. It was a war drama about an Army chaplain who suffers with mental trauma after a long deployment to Iraq. This almost ends his marriage. Throughout my 15 year career in the Royal Canadian Air Force I have had friends with similar stories. I knew of the Director, David Evans, from the first film he made, GRACE CARD (I had watched it several times, and had been moved by its intensity and emotion). Also, Sarah Drew, the Executive Producer, was familiar to me from the movie MOM'S NIGHT OUT. Bob Scott, the director of photography, is known for his work on WAR ROOM, FIREPROOF, and the NASHVILLE TV Series (as camera operator).

The following Sunday I prayed about the casting e-mail with a friend at church and had confirmation through a vision that we shared that I should pursue this further. There were three problems though: the movie ranch where they were shooting this for ten days in June was over two-thousand kilometers away; I didn't have enough money saved up to afford the trip down south, and our unit at work was having a formal mess dinner which no one could take leave from without the submission, and approval, of a memo. I wrote up the first draft of my memo and leave pass, and submitted it to my chain of command the next Tuesday. In order to make it to the first day of filming in California the latest I could leave Vancouver Island was by early Saturday morning, June 3rd. Thursday, June 1st, I got some encouraging news; I was getting a 6% pay raise, with three years back pay. I would now be able to afford the trip down to California. At work my memo went up the chain of command all the way to the Major. Friday, June 2nd, around noon, I received the signed memo and leave pass. With the encouragement of my superiors, and co-workers, I left for home at the end of the day, making a mental list of the items I would need for the long drive and stay in California.

The next morning, around 9:30 am, I crossed the border into the U.S.. My van was searched, and I was interviewed by a Customs and Immigration Officer who seemed to think my reason for traveling was a little odd. I showed them my approved leave pass, the e-mail inviting me to participate in the film, and the memo. These documents all backed up my story. I was approved by U.S. Cutoms to gain entry. I was happy to find out that whoever searched my van ended up fixing the automatic passenger's side window that was stuck.

Over the next twenty four hours, along with a couple of short naps, I made it all the way to a rest stop just south of San Francisco. I phoned my wife, Olivia, from there to let her know that I had made it safely that far. Seven hours later I was at a campsite near Castaic Lake, just off the I-5. It was the perfect spot; quiet, yet a short drive away from a busy truck stop with restaurants, and a 7-11 store. From there, it was a thirty-to-forty minute drive to the Blue Cloud Movie Ranch where I'd be volunteering.

I arrived to the set early on the first day of shooting. The Hollywood Catering van was setting up for breakfast outside the building that would serve as our cafeteria and holding area for actors, crew, and extras. A row of tables set up just inside the door was spread with craft foods. The smell of French toast and fresh brewed coffee wafted into the air. Four rows of make-up, wardrobe, and cast trailers were parked in the next parking lot where I was told to leave my van. The 2nd Assistant Director found me there and directed me to wait in the cafeteria where a few of the other volunteer actors were seated. I was surprised to see so many crew. It takes a lot of people to make a feature film. After signing release paperwork a group of us were taken to get costumes and make-up done. Being in the Canadian Air Force my hair was already at the right length for a war drama. One of the men in our group had to get clipped.

Because I don't want to give away any spoilers in this blog, I can't go into the details of the scenes we shot over the course of the ten day shoot. I can say it was a lot of physical work. I felt that the cast and crew I worked with over the twelve-hour long days became like a family. The Director, Executive Producer, Producers, Director of Photography, and starring cast, were patient and kind to us. Though many of the scenes I was involved with were intense and emotional they would inject enough humor from time to time to keep things fun. Though we came to be volunteers a background actors we were given opportunities to play featured acting parts. Nathan Kimball, one of the volunteers, had his first speaking part in a feature film on this picture. Throughout the shoot in Santa Clarita in several scenes we were honored to work alongside some veteran Hollywood actors, many with the common trait that they had acted at some point in their career in the ABC TV Series GREY'S ANATOMY.

As volunteers we were given privileges. A big bonus was being able to eat from the Hollywood catering food truck. Freshly prepared salads and hot meals twice a day helped to get us through the long days. I especially liked 'Taco Tuesdays' when beef burritos were served. During the final days of the shoot in Santa Clarita it became very hot. Thankfully someone arranged to have natural frozen fruit Popsicle, and a freshly cut fruit, vendors stop by. As talent we felt appreciated.

Sunday we had the day off so I went to CBS Studios in Studio City to meet up with an old friend, Kevin Renel, who was the best man in my wedding in Pasadena in 1990. He was part of a Christian film artists' fellowship that met for prayer and worship in a small studio on the CBS lot. Before the service started I stopped at a cafe on Ventura Blvd for a dark roast coffee and sat on the outdoor patio taking in the view of the tall palm trees that lined the street. It was nice to relax after working so many 12 hour days in a row.

The most blessed part of being involved in the INDIVISIBLE movie shoot was meeting other Christian volunteers like myself, who were invited, and felt led to serve in this production. They saw it as ministry. I was able to pray with some of them as we waited for the camera and lighting crews to set up. At times we felt God's presence on set. Hopefully this will carry over to the audience after its theatrical release in the Fall of 2018. Watch it then, and you will find out. Below is the first trailer.

To sign up for e-mail updates on this movie visit here:INDIVISIBLE MOVIE

Training run on the Western States 100 Endurance Trail

Last month my wife and I traveled down the west coast of America on the I-5 to visit relatives near San Diego. Along the way we stopped for a couple of days in Auburn where the finish line of the famous Western States 100 Endurance Trail is located. This involved taking a slight detour north/east on highway 80 in Sacramento. A local working in at a cafe in Old Historic Auburn was able to give us directions on Google Maps to the high school football stadium track on Stadium Way, the precise location of the Western States 100. My wife and I soon found Robie Drive and drove down the winding steep road to Robie Point park to scout out the trail head. Since it was already late in the day we decided to find a hotel. The plan was that the next day I would run an out and back of three hours from the Auburn finish in the morning. This route included some good hill climbs and would give me a 12 mile taste of what the Western States 100 competitors had to face. Because I was alone we decided it was best for me to take a small two-way radio with a 20 mile reception radius. The temperature was to reach near 80 degrees in the canyon the next day so I took along 1.5 litres of water with 2 dissolved Nuun tablets.

After enjoying an evening visit to the Auburn Running Company store (featuring WS100 memorabilia in its front window) and the Pub across the street on Lincoln Way, we spent the night in Motel 6 off Auburn Ravine Road.

While there was still coolness in the morning air I set off from the stadium gate at Stadium Way and headed up Finley Street. Following Marvin Way and Robie Drive I descended to the Robie Point trail-head. With clear skies, and the early morning sun rising over the hilltops to the east I continued on running the wide Western States Terrace trails that switched back and forth into the canyon. The trail narrowed, and became much steeper after leaving the terrace. A rainy winter had the creeks and rivers filled. I ran on tree shrouded, muddy trails, pock marked with horse hooves, for the next 1/2 mile, descending into the canyon. Before long, I was back into the sun. I could see the North Fork American River below. I knew that No Hands bridge crossed this somewhere ahead, so I ran along with confidence, passing a waterfall on narrow wooden bridge. It was so beautiful, I had to stop and take a photo.

After crossing No Hands Bridge I took a sharp right turn onto a trail that ascended up into the forest. I was starting to feel the heat so the shade was welcomed relief. Switchbacks led up the hillside until I came into a clearing that gave me a great view of the Highway 49 bridge over the North Fork American River.

On the far side of the clearing I met up with some runners headed in the opposite direction. We exchanged greetings. I noticed one of them had a two way radio strapped onto their camel pack. I had to be careful on the switchbacks beyond this as I crossed over several creeks balancing on rocks so I wouldn't get a my shoes soaked.

Before I knew it, it was time to turn around. I was one hour and forty five minutes into the run when I arrived at an open plateau where the trail branched off in two different directions. That's where I decided to turn back. The descent back toward No Hands Bridge was fast. I felt the the midday heat near eighty degrees. I tried to imagine what the WS100 racers would feel like when they reached this point in the endurance run with one more ascent to endure, up out of the canyon, to Robie Drive. It must be a great sense of relief. I felt a taste of it as I came down Finley Street after following the small spray painted WS100 foot steps that marked the trail as it wound through the city streets to the finish. I was fifteen minutes later than I had planned getting back to the Stadium Gate. My 12 mile/three hour taste of the Western States Endurance Trail had left my legs burning. My wife treated me to a bacon cheese burger at Local Heroes in Auburn so I could get a good boost of carbs. I had booked another night at our motel knowing that I would need it to rest and recover. My foresight was true.

Authors can save time and money with Google Maps Street View

While I wrote the trilogy, Angelic Army Conquests, I found Google Maps Street View to be a great tool for research. Using this, I was able to travel to Israel, and walk the narrow streets of Jerusalem where the climax of this post-apocalyptic adventure played out. It allowed me to accurately describe the architecture, directions, and street names, that my fictional characters encountered. While editing my first book, Lost Ark Found, I sought out the advice of experienced writers, and one of the common things I heard them say was, "Write what you know," so that's what I did. My third and fourth fictional books, Dance With Me, and, In Heaven, were set, for the most part, all on, or around, Vancouver Island. My wife and I would sometimes take day trips to do research at the locations on the island where my stories were set. We talked with the locals, hiked the trails, and stopped for a snack at the small town general stores. Being physically on location to do research helped to add to the authenticity of my writing. Seeing a sunset, or meeting a quirky person, can spark a bunch of creative writing ideas. But when I couldn't afford to travel to Washington D.C., the Middle East, or Koro Island in Fiji, to do research for the Angelic Army Conquests trilogy, Google Maps Street View helped me to get there.

Running with Terry Fox

It was near the end of grade six at Edmison Heights Public School in Peterborough, Ontario, that I first heard the name of Terry Fox, and learned of his quest to run across Canada on one leg. I found the short radio news broadcast of interest because at the time I considered myself a long distance cross-country runner. I ran most days in the early morning before school from my house on Royal Drive down to the Peterborough Riverside Zoo trails that snaked along beside the Trent River. These were the days when Bill Rodgers was at his prime, having won the Boston Marathon, three straight years, 1978-1980. I purchased every issue of Runner’s World to learn the latest tips for diet and training regimes.

When I heard that Terry Fox would be running through Peterborough I eagerly arranged to have my parents take me to where he would be heading. The meeting place was on George Street out in front of the public library. I was one of about a dozen runners who showed up to run with him.

He smiled, but looked weary when he arrived, running with an unusual gait, ahead of his support vehicle. We continued with him down George Street. Some of us had plastic buckets that we used to collect donations from pedestrians, who curiously watched us from the sidewalk. There weren’t many people who gave that day. I was discouraged that more of a crowd hadn’t turned out for his reception. We ran with him to the steps of the hotel where he would be spending the night. He took the time to thank us, and shook our hands, before he starting to answer the questions from the media scrum gathered by the main entrance.

I was so inspired by this meeting with Terry Fox that I upped my training efforts that summer. When I heard that Terry’s cancer had returned, and he had to cut his run short, I convinced a friend that we should run a marathon distance for him and collect pledges.

We wrote on white t-shirts in permanent black marker, “We Are Running For Terry” and set out on a cool autumn Saturday morning. I had only run a ½ marathon once before, so this ended up being a challenge. My parents followed us in their car, and provided snacks and drinks along the way. We began the run on Armour Road in Peterborough, and followed it until it joined another street that meandered through Trent University. We turned onto Nassau Mills Road that runs along beside the Otonabee River, and continued to press on to Lakefield. Looping back on Lakefield Road, fatigue began to set in. To keep motivated the last hours of the run we spent talking about what we would eat when we were finished (A can of Chef Boyardee beef ravioli had never tasted so good).

By the time we were back to my home in Peterborough the car speedometer said that we had exceeded the marathon distance. We ended up collecting over a hundred and twenty five dollars in pledges, and donated it to cancer research.

Altra Olympus 1.5 - My First Zero Drop Trail Running Shoe

I've had my Altra Olympus 1.5 running shoes for about a month now, and have put in about 100kms on the trails around the Comox Valley on Vancouver Island, so I think I'm ready to give them a valid review. First off, I have to say, these are the most stable maximal trail running shoes I've ever owned.

The Altra Olympus shoes were constructed as a "Zero Drop" trail running shoe. This means that there is no change in the stack height difference between the heal and toe. It takes a few weeks to adjust your running style in order to fully appreciate what the Altra Olympus has to offer. I would suggest you use your old shoes on every other run for about the first month unitl you get used to them. The toe box in these is also wider than other shoes I've run in. It's shaped like a foot, which is good, because my toes aren't pinched after running for hours. I find, too, that the wider toe box helps to increase stability. The rainy season has begun on the island but I have never felt unstable as I cross the roots, rocks, and narrow wooden bridges, following the forest trail systems around here. I crossed these obstacles with ease.

I would highly recommend these shoes to ultra-marathoners, and to anyone doing training runs that are ninety minutes or more. They save the feet a lot of pounding, and are easy on the joints once you're able to adjust your running style.

Elk Beaver 50 Mile Ultra 2016

The sky was overcast at 6 a.m. as we gathered behind the starting line at Hamsterley Park on the edge of Elk Lake in Victoria. I had set up my aid station with the help of two friends, Michael Burton, and Randy Hughes. They had committed to man it for the duration of the eight loop, 80km (50 mile), ultra. As usual, with most early morning ultras, I wasn't able to get much sleep the night before. I was up at 4 a.m. to get a boost of carbs, eating a couple of re-heated protein powder pancakes, a cup of coffee, and several cups of water. After running three or four kilometers I shook off my tiredness, and started to feel the Victoria vibe, taking in the pleasant scents of Spring on the forest trail.

The first 10km loop was right on pace, finished in just under one hour. I wanted to get the first four loops done in around four hours, before the heat of the day hit. Heading out on the second loop I thought of the weeks of training I had put in for this event, how my wife had driven our van as a support vehicle while I was on two long training runs in March and April. I had also been training with the 19 Wing Njimegen marching team, for over almost two months completing many 10-25km marches, with a 25lb backpack. This had all helped to contribute to my preparation. I also had the support of many friends and family behind me. I thought of the verse from the Bible, in Hebrews 12:1 "Since we are surrounded by such a great cloud of witnesses, let us also lay aside every weight, an sin which clings so closely, and let us run with endurance the race that is set before us," (English Standard Version).

The volunteers at my aid station were great. They even prepared thick cut bacon for me to munch on, that I could take along with me on the fourth loop. It went down so well. I began to eat a mix of sweet potato and honey after loop three, as the power gels I was taking every 1/2 hour weren't settling so well. The sweet potato and bacon helped to give me a boost as I was over the half-way point feeling a lot of energy, on the fifth loop.
At around the 60km mark I felt a pebble in my shoe. As I took a quick seat in my aid station, I asked Randy to check my shoe, but he couldn't find anything. Turns out, it was the start of a blister. It wasn't unbearable, so I pushed through the remaining 20kms trying to ignore the discomfort. The wind picked up, and the skies grew darker during the last loop. A couple of groups I passed on the trail, cheered me on, breaking into applause, when they heard it was my final loop. I had estimated that I would finish in 10 hours, and I came through the finish line at 10:21, close to my goal, and ended up placing 3rd in men's masters. I was elated.

In the evening, after a relaxing soak in the whirlpool, and a dip in the pool back at Howard Johnson's, Randy took us to John's Place, an eatery in Victoria. The restaurant has a lot of character, and a great menu, but since my stomach had almost shut down during the ultra I only could handle the soup of the day - black beans and bacon. It came with fresh baked bread too, all I could eat, which wasn't much. A great way to end the day though.

2016 Ultra Training Videos

Koro Island, Fiji, battered by Tropical Cyclone Winston

Anyone who has read my pre-tribulation fictional novel, Raptured, will recognize Koro Island, Fiji, as the featured setting where the climatic final chapter of the book takes place. Tropical Cyclone Winston, a category five storm, hit Koro Island on February 20th. Wind gusts up to 325km/h pummeled the island, leveling villages, and stripping away trees. It was the strongest storm on record to have hit the island nation of Fiji. Forty-two people are reported to have died. Nine of those were from Koro Island.

I checked photos posted online of the aftermath, and was shocked by the devastation. Much of the beautiful tropical paradise that I observed while doing research for my book has now been stripped away. It looks like whole sections of the forests were crushed, and many buildings appear to be roofless or totally stripped away from their foundations. I imagine that the coconut trees, and crops, the locals rely on for income must be severely damaged.

Fijian Ministry of Agriculture officials, after seeing the devastation firsthand, are considering putting Koro island under quarantine to limit the spread of communicable diseases. Due to contamination, the water supply and crops there are now deemed unfit for consumption. The Public Health Department was mobilized to assist with rehabilitation efforts, with hopes that a quarantine can be avoided.

I encourage readers to donate to the International Federation of Red Cross, which already have a society in Fiji and can quickly spearhead support efforts.

Thank you,
Author Rob Sargeant

Running with Sasquatch

Above illustrated by Andre Sargeant

I know some of you won't believe this, but for the past three years I've been trail running with a Sasquatch. When I first encountered the timid creature, it occurred early one summer morning on a narrow forest trail in the Comox Valley of Vancouver Island. I regularly ran this route on Saturdays, during four to five hour training sessions. Since few in the local community are crazy enough to join me running this far, I usually do it alone.

For weeks as I ran this route solo I had the feeling I was being watched. A couple of times I heard footsteps, and deep breathing, behind me, but in the few seconds it would take me to stop, and turn to look back, whoever or whatever was following me would disappear into the thick underbrush.
I gained my pursuer's trust one day by offering them bites of Cliff energy bars (I had them stashed in my Camel Pack). After luring him into the open, amazingly, I discovered it to be a real life Sasquatch. He was able to communicate with simple grunts and rudimentary sign language. I gave him a Power Bar gel, but he didn't seem to like the taste. After taking a few sips he made an ugly face, and tossed it to the ground, stomping on it with his big foot.

I slowly backed away, and carried on with my run. To my surprise, he followed me, keeping up with my pace. When he became thirsty, he stooped down on all fours at the river's edge to drink. We ran together for almost two hours that first day. I didn't know that Sasquatches were so fleet footed. Since then, he has joined me on numerous training runs.

He's a true barefoot runner who doesn't ever need a pair of Vibram Five Fingers when the trail gets tough. He's embraced the 'Green Revolution,' living off only what the wilderness provides.
When I qualify for the Western States 100 I'm going to bring him along as my pacer.

Training with the FITBIT HR

I've been using the FITBIT HR for close to two weeks now. This training aid is quite user friendly and so far has proved to be fairly accurate. I've taken it on runs following low lying, and mountainous trails. Most of the runs were around an hour long and fairly equal in distance according to the steps and distance logged. The heart rate monitor mode indicates how the trail terrain effected the workout, showing that an hour running in the mountain trails has more impact, bringing the heart rate up to and above the 140 pbm range. Pushing the heart rate to its peak cardio range is a great way to build up endurance.

The FITBIT HR also monitors the quality of your sleep, showing how many times you were restless and awake throughout the night. It records your resting heart rate too, which is always useful to know as an athlete. The transfer of this information all happens through a wireless connection because the FITBIT HR uses Bluetooth technology. It also comes with a 'wireless dongle' that you insert into the USB port and leave there (hopefully you have some to spare on your desktop computer) so whenever you come within 10 feet of it the data from your FITBIT can sync to the Fitbit Connect dashboard. Distance goals are adjustable through the dashboard. When you're running or walking and you reach that goal distance the FITBIT HR vibrates for several seconds to let you know that you've surpassed it.
Care and maintenance: I find I have to recharge the FITBIT HR at least once every four to five days. I have a rapid USB charger so this takes less than two hours to complete. The owners manual states that the FITBIT HR is NOT waterproof but splash proof. They don't recommend that you take it swimming or into a bathtub soak with you. I wear it around the house washing dishes, and have showered with it on my wrist, without any problems so far (might not be a good idea to take it into the shower). Wipe the underside of the FITBIT HR down (the part that makes contact with your skin) with a cloth or Kleenex after exercise. Keeping it clean will ensure more accurate readings, according to the website.

The joys of risk

It can take years to finish writing a great book, and it can take years of training to build up the endurance to finish strong as a runner in an ultramarathon. I began writing my latest book, RAPTURED in 2011, the same year I attempted my first ultramarathon - The Burning Boot Ultra. The course was a challenge with 64kms of mountainous logging roads winding from Gold River to Tahsis B.C.. At around 21kms I twisted my knee bounding down a steep incline, and was forced to walk. The walk quickly turned into a limp. I eventually had to give-up due to the inflammation.

The next year, in 2013, I was determined to complete The Burning Boot. I found a 16 week ultramarathon training plan online and followed it as closely as I could. The diligence paid off later that year. I finished with the top 15 runners with a time of 7:35. Three months after this, in September, I entered the 56km Great Lake Ultra in Cowichan, and finished 11th overall. It took discipline. I had to push my body through pain, and keep track of my fluid and calorie intake. At times I questioned, "Why am I doing this?". I tried to think of a good excuse to give up, but I didn't find one that would stop me. I pressed on and finished just outside the top ten with a time of 6:03.

Since then I have gone on to complete three, 50 mile ultras (80kms). My best time was 9:13 at the Elk Beaver Ultra in 2014. I placed 2nd in the Men's Masters age category.

You try to minimize the risk as a runner by training properly and having sufficient calories and fluids at hand on long run days. But there's always this risk on the race days, partly because of the terrain, and partly because of the distance. I could break if I push myself too hard. Call me crazy, but I enjoy this.

I finished writing RAPTURED this summer. To complete it, I required a determination and resilience like that which I use to complete an ultramarathon. Risk plays an important part in the books that I've written. In each story I have at least one character under some threat. Either their life or their livelihood is at risk.

In LOST ARK FOUND five preteen boys head out on a two-week treasure hunt with a grandfather on Vancouver Island, facing all the dangers present in the wilderness. The opening sentence of the book sets up the risk at hand: "This story begins with the opening of a book, and ancient manuscript, found centuries ago on the dead body of a frozen traveler, high on the mountain glaciers of Vancouver Island."

Brad, an ambitious surveillance expert, one of the characters in, A SILENT VIOLENCE, risks loosing a lucrative contract with the CIA when he discovers why a world famous rock star has invited over a hundred of the richest and poorest people of the world to a secret meeting in Toronto.

In DANCE WITH ME Carl Guinness is left for dead, dumped in a river. The Fallen Angels gang attempted to kill him because he wanted to close the tavern they had helped to finance (without Carl's knowledge). Luckily, the bullet hit the Bible tucked into the breast pocket of Carl's leather jacket. After escaping the submerged tarp cocoon, he is forced to live as a fugitive, his life at risk, trying to figure out a way to bring justice to this powerful biker gang. But it seems impossible, until God intervenes.

RAPTURED: Angelic Army Conquests Books 1 & 2
Book 1
Fifteen-year-old Colin Duncan could soon be dead, if his broke, drug addicted father, follows through with a diabolical plan. But Rob Milne, a newly deceased Canadian soldier, joins a platoon of angels on a rescue mission to save him. Can Colin be reached in time, or will the demonic resistance take too long to overcome?

Book 2
After the rapture, the United Nations set up a secret death camp on a tropical island near Fiji to interrogate and annihilate new Christian believers. Rob, and the angelic platoon under his charge, is tasked with the mission of securing the nuptials of a TWA tennis pro to one of the wealthiest men in the world, Russ King. Somehow, this marriage could save millions of Christians from slaughter.

I've learned that risk can be exciting. It adds joy to life in the real world, and interest for the reader in the world of fiction. Don't let the fear of failure or the 'what if's' immobilize you. Take the first steps, lace up the running shoes and jog around the block. Put the pen to paper and write the first paragraph. Create an interesting character whose life is under risk. You'll be amazed how far you can go once you get started.

Exciting journeys kayaking and writing

August 26th, a day after the e-book release of my latest book, "Raptured", I left for an overnight kayaking trip on the east coast of Vancouver Island. My goal was to kayak from Deep Bay and circumnavigate Hornby Island, a paddle that would turn out to be thirty seven kilometers. I prayed for good weather as I climbed into my sleeping bag at Deep Bay Resort, where I was camping, so I could get an early start.

Waking up at 5:00 a.m., through the tent's entrance I could see the rising sun breaking through the clouds on the horizon. I ate a quick breakfast of muesli and coffee, and then waded into the shallow surf with my kayak and some supplies, just after the tide had turned.

The water was calm. The only sounds for the first hour were made by my kayak paddle and the calls of distant seagulls. As I neared Ford Cove, a few anglers in small fishing boats puttered past. Upon reaching the island's coast, I spotted seals laid out on the sandstone, soaking in the morning sun.

By midday I had reached the north side of Hornby Island, but ran into trouble because the tide had receded too far. I had to take a much longer detour around the exposed rocky shoreline to continue. It was worth it though, because while doing this I spotted more seals. A group of over twenty of them bobbed in the water, curiously watching me as I kayaked past.

I stopped briefly to have lunch, and take drink breaks at various spots along the way. When the wind picked up, coming around the east side of Hornby Island, I had to put some heavy large rocks in the bow of the kayak to keep the keel submerged and the kayak under control. To wait out the wind and waves I sheltered in Ford Cove, having a coffee and some locally made carrot cake at the small variety store/cafe there. One of my books, "Dance With Me" had scenes that took place at the wharf, so it was extra special to sit, and sip my coffee, thinking of what my fictional character experienced at the marina.

By the time I returned to my campsite at Deep Bay the whole trip had taken just under ten hours. Tired, but excited by the accomplishment, I enjoyed a hot shower in the resort washroom. What a journey.

The next day, after I returned home, I checked my new book on Amazon, and saw that it was selling, and moving up the best-selling hot new releases for its genre, ranking as high as #4 by mid September. Over two years of writing work went into "Raptured" - another long journey. It felt good to know that people, anywhere, were now able to read it.

I took some video clips of the kayaking trip. If you're interested you can watch it below.