Sun Peaks UltraBeast 2015

Nothing like being on the tail end of a flu and the starting line of an UltraBeast. 
With the Spartan World Championship coming up in Tahoe next weekend and after having taken a few sick days with zero training, I thought getting back to normal with a long run in the mountains would do me good. 

If I took it easy…

Although, I’m not sure taking it easy was an option out there.

They had the usual obstacles: a couple balances, a few walls (including one halfway up a steep slope), an O-U-T, three very cold crawls, a long hobie hop, mud mounds, traverse wall, cargo net, rope and spear.

I think the big change this year was the relentlessness of the climbs combined with the heavy stuff. There was a tractor tire drag, double sandbell carry, herc hoist, two log carries, tire carry, light bucket carry, tractor pull, and the longest atlas carry I’ve ever done. 

The extra UltraBeast loop also had a heavy sandbag carry up a good vertical with no ladies option followed by a steep hike up a gnarly ski run.

It was a grinder for sure.

Mother Nature also added her own touch: blazing sun to blizzard and back again. I don’t normally change that much in a week… never mind a day.

I almost came off the traverse wall on the first lap since my hands were so frozen I couldn’t close my fingers.

I ended up changing arm warmers and gloves and then putting a long compression on at the drop bag tent halfway. I decided to cook myself in the sun on the climb in order to get my core temperature back up.

The big storm hit as I was just about to make the climb to The Top of the World. I put on my sunglasses to block the snow from my eyes but the wind was freezing me to my bones. A volunteer named Cheryl from the Herc Hoist gave me her almost brand new shell to block the wind. It was glorious… like stepping inside a sauna. I’ve never been so happy or so grateful. 

My nose also eventually stopped bleeding. I had jammed a branch up it early on while doing burpees and it was like turning on a slow faucet.

I was still nauseous and dizzy. I was still tired. But I always try to focus on what’s going right and how I can make things even better. The flu isn’t going to magically evaporate but I can hydrate and fuel well and keep the pace and effort even.

The volunteers were outstanding. I’ve yet to see more engaged, more enthusiastic, more amazing ones anywhere. 

Outside of obviously making more realistic cut offs (since technically only 24 people finished under the 6pm cutoff), I think they need an elite vs open UB heat.

It would clear up things like assisting one another at obstacles, taking burpees instead of doing carries and all that. Stuff you do in an open heat but not as an elite.

I do love the camaraderie aspect of people helping each other through to finish. It’s what makes these long races so special. 

There was one guy on course on his second lap, with his knees blown out, looking for ways in which he could better everyone he passed. Just incredible – and a big part of what this community is about.

But I do feel things get tricky if you’re running for a podium spot. Then it’s got to be elite rules as far as I figure.

The hardest part of the day for me was watching the people who were pulled off course or just missed the cutoff. You know they poured their hearts and souls onto the course and they never got their moment to celebrate its completion.

Still, they ran the same course, conquered the same obstacles and fought the same fight that the official finishers did. Geez, some even went out onto their second lap determined to get as far as they could before they got pulled knowing that they probably wouldn’t make it to the finish line. These are the people I want my children growing up to be.

First at the first Canadian UltraBeast

Well friends, I made it to the top of the world… twice.

For those of you who don’t know, Spartan Race Canada hosted it’s first ultramarathon distance obstacle course race in Sun Peaks this past weekend. The UltraBeast is two laps of the regular Beast course.

After being up all night with a sick baby (and having a head cold myself) I wasn’t so sure how this race would go. Particularly because the longest run I had done was the weekend before (at Spartan World Championships) and I could only barely walk down a set of stairs without grimacing as of Thursday.

Good training for Worlds Toughest Mudder though right…?

The race started off with a not-uncharacteristic 6 miles or so of climbing to what is known as “the top of the world.” It ended with an even less not-uncharacteristic climb after most people thought the race would end (12 miles). The kicker is this climb is always back out of the start finish area, to add insult to injury. And it is always a doosey.

On the climb up to the top of the world… they had an under net, log carry, Hercules hoist, traverse wall and tractor pull at the summit. All pretty standard stuff.

It was, however, the first traverse wall I have seen with so many options. The first route I took had two handholds pegged together off kilter so you could stick your fingers in and get a super solid grip. On the second go around I went for a different, less occupied, wall. The holds were really spaced out and had rounded corners. So if you have trouble with the traverse wall… outside of wiping your shoes, keeping three points of contact and holding your hips to the wall… looking for the easy route might actually pay off in some races.

On the first lap, they didn’t have the trail marked and the chase pack (where I was) went off course. I was fortunate that the guys I was with figured out where we should be going (yeah, up) with minimal extra mileage.

On the way back down, there were a couple of walls, sandbag carry, under net, barb wire crawl, hobie hop (where they banded your feet together and made you hop through a 400m course), over-unders made out of big rough tree stumps, horrific bucket carry on a dodgy trail (at miles 10 & 25 nonetheless), a balance beam, tire drag (which as far as I can tell was near impossible at the beginning of the day when the tires were full of water), cargo net, spear throw, incline wall, monkey bars – and a slippery wall, rope climb and fire jump near the halfway mark (and finish).

This was definitely a different kind of race than the world championships last week. No one counting burpees or judging form. No one checking if you had filled your bucket to the line. Pretty much a scout’s honour if you know the rules thing.

I wonder why they don’t just have a fact sheet for volunteers/racers to better know rules about specific obstacles. They put one out for Vermont and everyone I talked to really appreciated it. Especially newer racers.

In fact, most people were carrying the buckets on said super dodgy trail on their shoulders… which I believe you’re not supposed to do because of the high risk of cervical spine injury.

At the same time, it certainly was a uniquely Canadian race. The volunteers at the sandbag carry took it from me at the end. The ones at the trench obstacle offered to carry my pack through (against the rules as far as I know, but so thoughtful!). Every volunteer out there was standing on the mountain, alone or almost alone, cheering their hearts out for us. The volunteers are usually amazing people but these ones really seemed to take the cake. The Spartan staff were also superb (shout out to logistics coordinator Allana who sent out her telephone number to UltraBeast competitors!)

The other thing that I really appreciated was that UltraBeast runners had the right of way at obstacles. This was definitely a good call since I was coming around on the less competitive Beast runners on my second lap.

The volunteers were awesome about seeing me coming and clearing the way.

On my second time through the barbed wire crawl, they made everyone move over as I came through. And everyone seemed happy to do so.

It would have been super frustrating getting stuck in obstacle traffic jams the entire second lap when you’re exhausted, being chased and just want to get done.

I had also ran the first lap in 3:06 and the second lap took me 4:11 so I knew how important it was to keep moving as steady as I could.

Not only was it faster, but the first lap was definitely a lot more fun than the second. Part of that comes from the fact that I could have been better prepared.

For those of you interested in doing an UltraBeast, I’d hammer on the point that you need to replicate the race as best as you can in training. There are probably no solid rules since everyone is so particular but maybe you can gleam something from my list…

– Dress in layers. I wore pants and a short sleeve compression top. I packed a thermal layer, hoodie and toque in my drop bag. I packed sleeves, gloves and a vapor layer in my pack. That was way too much. I ended up taking my shirt off in the first lap and roasting on the climbs in my thick pants on the second lap. Bring clothes for every imaginable weather scenario. I watched youtube videos of the snow last year and the forecast looked chilly so I planned for cold. If I race in Antarctica I’m bringing shorts next time!

– Eat food. My stomach was rumbling audibly by the second lap. I packed a thermos of watery oatmeal but think I wanted to stop and drink it? Hell no, I ditched my extra clothes, grabbed some gels and got out of there.

– Wear sunscreen.

– Get your drop bag set up the night before. They didn’t give me one in my kit so I assumed we used our own bag and pinned the number tag at the bottom of our bib on to it. In the morning I found out that I needed to shove all my winter gear into a tiny plastic bag with all my nutrition stuff. I was lucky that the race was a two minute jog to my hotel so that I could dump my excess stuff.

– Organize that drop bag. Have stuff you probably won’t need organized in a little sack at the bottom. Then a little bag with nutrition replacement and an extra pre-filled bladder. Highest priority stuff at the top.

– Organize your transition and your mind. Have a look at where your bag is from the entrance. Do something to differentiate it, like tying a ribbon to it (just don’t get too fancy now). Know where everything is inside. Then think about moving smartly and swiftly through transition.

– Know yourself. I should know me well enough to know that I’m not going to stop for long enough to drink a thermos full of oatmeal in a race. I’ve ran entire races with my shoes untied. But I do like some food on these long hauls. Next time I’ll bring some homemade chia oatmeal cookies instead.

So I certainly made some mistakes. I’ve yet to race an OCR perfectly. I’m not sure I ever will. But it’s becoming clear to me that each OCR that you do, you get a little better. So trudge on mudders.

How to Carb Load for a Tough Mudder, Beast or UltraBeast

Lots of people come into the obstacle course racing world through other avenues, outside of distance running. As such, this whole “carb loading” and “tapering” business is new to them – and they often skip it altogether. But… after putting in all that training for small gains every day, why not take advantage of these little tweaks that can make a big difference in your performance and enjoyment.

The studies are out there. Carb loading won’t help you run faster, but it will help you get farther. And let’s face it, in most instances, when running a marathon, the problem is pooping out, not running fast.

Carbs store water, so if you are a compulsive self weigher, either give yourself a mental high five when you gain a couple pounds or hide your scale. The marathon is a long journey, so having a little extra water on board isn’t a bad idea anyway.

I start carb loading 3 days out. The first day, I don’t obsess. I just try to eat less fat and protein and I end up eating more carbs. For instance, I usually eat oatmeal with raisins, vega, and chia. So I eat oatmeal with raisins. I eat dried fruit instead of nuts. I also hydrate little and often.

The next day I pretty much do the same thing with a little more attention to detail.
I’ll still eat fruit and veg since I know the fibre will be gone by race morning.

The day before the whole game changes.

I aim for 3-5 grams of carb per pound that I weigh. That used to be a total pain in the ass to add up. Now I just type what I ate in Livestrong, look up my macronutrient profile and do the math. Simple!

I wake up and do my shakeout run (20mins with some short bursts and drills). I do it on an empty stomach so that when I eat, my body is like a sponge. I eat a large carb breakfast/brunch. No fibre, no fat, no protein. Cereal, dry toast and jam. That sort of thing. If I haven’t hit the race expo, I go now. I wear compression socks and sit where ever possible (even on the floor in lines.)

I spend the rest of the day drinking coconut water and water. I eat dry corn or rice cereal and rice crackers since I find too much wheat hurts my tummy and is hard to digest.

I try to have dinner early and again, cut out all things not carbs. No spices either if course.

I used to try to hit my carbs without totally eliminating fat and protein. Either I ate way too much and felt like a balloon, or I fell way back of my carb goals.

One tablespoon of peanut butter on a roll just cost you 100cals. That’s 25 grams worth of carbs.

I feel I should tell you that this is far from how I eat most days. It’s far from healthy. But we don’t run marathons often enough for it to impact the total picture. And with all the training you did who wants a car with half a tank at an endurance event?


Be Ready for a Beast, Tough Mudder or UltraBeast

You know there’s a big endurance event in town when you overhear super fit looking people discussing menu choices based on which have more white bread and less protein. I’m sure the locals wonder if a 1980s diet convention rolled in.

Apart from carb loading (which you can find an entire article on below), there are several things that I make sure to do in the days leading up to a big race.

1. Myofascial release. I carry a lacrosse ball (for my back, hips, chest and hamstrings), doubles ball (for my feet and calves), and a strap for PNF stretching. I pretty much have a ball in some terribly uncomfortable place every time I’m sitting, and am stretching every time I’m standing still. Sitting in the car/plane while traveling to a long race, gives me plenty of time to release tight areas. I feel like it does a pretty good job counteracting the tightness caused by sitting dormant in a little metal box.

My favourite new tool is the travel sized roller, it’s so small that it fits into my carry-on and it’s even high density foam. I can roll my T-spine and IT bands at the airport!

I cannot stress enough the importance of having a supple body and addressing any areas of tightness before heading out in obstacle course race.

2. Hydrate yourself (obviously). But start before breakfast and go light on the drink about three hours from bed – otherwise, race nerves and a full bladder will have you up all night.

3. Stay off your feet. Save explorations for postrace celebration.

4. Get pumped. Whatever movie, book, song or magazine that reminds you why you’re doing this. Get pumped up but don’t stress or go crazy. To paraphrase the mighty Prefontaine, unless you’re the previous years winner, you’re not good enough to be nervous.

5. Wear compression socks. Especially if you’re traveling, have bad feet or calves, or poor blood circulation.

6. Workout the day before. I always do a bunch of drills, jogging, sprinting and dynamic stretching. I have a pretty solid routine down but I usually mix it up a bit depending on what body parts need to be woken up. Taking the day totally off before a race leaves me feeling flat and stiff.

7. Bath and stretch. I like to have an ice bath, followed by an Epsom salt bath, followed by a long stretch and roll. Gentle stretching only. I’m old school – I know. Ice bathes are definitely falling out of vogue. Something about science and the fact the lymphatic system clears junk out of your pipes and ice water inhibits that, along with healthy inflammation. I like them though, they feel good after I do them. Or maybe, more likely, I just like to take on a poop-load of discomfort.

8. Set out all your race gear and nutrition the night before so you need to think of nothing in the morning. Preferably early: I do this right when I get to the hotel so I can relax the rest of the night. It’s also good practice in case you forgot something. Also, make sure your plans for the morning, waivers, etc. are all sorted out.

9. Don’t do anything you don’t always new. You’ve heard this in regards to race morning and racing itself, but this matters in the days leading up to an event almost as much. Never ridden a horse? Now’s not the time to learn.

10. Develop a routine. This follows the last point nicely. I have a day-before-race routine that I can just move through on autopilot. It really takes down the stress of a new place, new race and all that other unknown stuff that comes with OCR… especially the races themselves!

Remember: you can do whatever you want after you cross that finish line, and you’ll feel heaps better about doing it all with a successful race under your belt.