Adidas Eyewear HASH RUN !

Calling all you Turtles! This is the last hash run of the year.

Come on out to the Adidas Eyewear Hash run this Tuesday Night. Win a pair of gazelle Climacool pro sunglasses .

The course is secret as always, but the challenge is the same — running as a pack, following clues along the trail and locating the hare to finish the race.

All abilities are able to run together, with the fastest runners following false trails and calling out when they find the right path.
The event will be organized by Whistler Running Experience and is sponsored by Adidas Eyewear , the Escape Route and the Cinnamon Bear Bar and Grille in the Hilton Whistler Resort.
Time : Aug , 28th 2007. 5:30pm sign in, Hashing at 6 pm.

The cost :$5:00 It's the best deal in town.

The course : Follow the flour to the "BN"

Rubble creek Run

The Rubble Creek Classic is just around the corner. The Rubble creek is a long 25 km trail run , with great climbs and unbelievable scenery. Click here for more info.

If you really want to double the pain, race the epic Checkamus Challange on the Sat. The World famous Chekamus challenge This 57.7 km (34.62 miles) point-to-point ride was designed to push racers to the limit. Starting in Sqaumish and finishing at Dusty’s in Whistler.

High gear Hash run July 24th

Calling all you Turkeys!

Come on out to the High Gear Hash run this Tuesday Night. Win a High Gear heart rate Monitor.

The course is secret as always, but the challenge is the same — running as a pack, following clues along the trail and locating the hare to finish the race. All abilities are able to run together, with the fastest runners following false trails and calling out when they find the right path.

The event will be organized by Whistler Running Experience and is sponsored by the Escape Route and the Cinnamon Bear Bar and Grille in the Hilton Whistler Resort.

Time : July 24th 2007. 5:30pm sign in, Hashing at 6 pm.
The cost :$5:00 It's the best deal in town.
The course : Follow the flower

Kneeknacker 2007

The Kneeknacker is by far one of the best races in the world! Not only for the route and the technical challenge, It's just plain fun ! The Knee Knacker is a challenging 50 km race from Horseshoe Bay to Deep Cove. It provides runners with magnificent city, mountain and ocean views, as we go up and over the mountains which grace the North Shore of the city of Vancouver, climbing 8,000 feet and descending another 8,300 feet in the process. Just look at the profile.

Training for this kind of race takes time and just lots of running downhill. I had the opportunity to train with Kevin Titus (over all winner & and record holder ) that was great for this race. He has really shown me , what training and toughness is all about.

The last week of my taper was really tough, I would never recommend a taper like this. Worst taper ever !!!

Monday : Teach Mountain bike clinic 25km / 10 hour house fire I was soooooo wiped out after this one. Here are some Photos from the fire.

Tuesday : Mountain Bike clinic 25 km / 1 Hour trail run Clinic

Wednesday : Mountain Bike Clinic 30 km / Massage

Thursday: Intervals with Val burke / Mtn Bike Clinic 25 km / Organize the Worca twoonie race.

Friday: Mtn bike clinic 25 km.

Saturday : race the Kneeknacker.

Read a full race report click here

A big thanks to Christine suter for support. You rock !

you know your famous when .......

Read the instructions, (click here ) you can even use ketchup. It does not even look like me.

Crazy ! I hope he can run.

Winner of the Adidas Eyewear giveaway !

Congratulations goes out to Lousie Melgard! Lousie won water bottles and a watch from Adidas Eyewear.

Check out Adidas Eyewear's great line up, by far they make the lightest eyewear on the market. My favorite are the Adidas Evil Eye Clima Cool Pro S and they work great for both running and biking. When you are adventure racing you don't want to worry about your eyewear. That's why I trust Adidas Eyewear to give the right tools to reach the elite level of racing.

Lousie has been working hard all year getting for her first half ironman on June 23rd . This year part of the Whistler Running Experience at the Escape route , with the help of some great sponsors like Adidas eyewear. We would like to recognize a few local, un-paid athletes. Lousie was one of our first runners, (over 5 years ago) now look at her go.

Good luck Lousie !

Next Hash Run: June 26Th,2007

Off to the races ! Comfortably Numb June 24th

Comfortably numb is just around the corner. June 24th , only 20 days left. Come run and mentally get ready for the The Comfortably numb race. Learn more about the trail, what to lookout for on this great race.

The training runs are for everyone, every speed. We all want to have a great race experience on this unique course.

Run leaders: Jen Seggar- gigg and Munro Duncan

Dates:

Saturday, June 9th - 2007 - time : 8:30 am, meet at Lost lake warming hut.

Route: Meet at the warming hut at Lost lake park. We will head a long Molly hogan's (warm up) then into Four Play trail ( last bit of comfortably numb)

Saturday , June 16th- 2007 -time : 8:30 am , meet at Wedgemont Lake turn-off (approximately 12 km north of whistler village) we will run the first 8 km of the race.

What to Bring?

• 1 water bottle minimum! Fanny packs or hand held bottles are the usual
• Food-energy bars, energy gels, bagels, etc.
• Optimistic attitude, trail fit bodies and a sense of direction

Please RSVP : whistlerrunners@gmail.com , just so we know who's coming !

Your facebook

Face book ? This should fix your Facebook habit.

http://albumoftheday.com/facebook/

2nd - Whistler Valley trail 10 km

Never in the world would I call myself a 10 km runner, but there I was. On rain filled sunday morning racing in the Whistler valley trail 10 km. 144 brave souls battled the rain with smiles and good spirits.

Racing a 10 km aways hurts me, for it's a full drag race. RPM's high, good leg turn over and no matter what happens, it's only 10 km. Rounding the first couple of corners I was feeling great, until Kristina Rody( 10 km speed-guru) came for behind with lighting speed. I felt like I was standing still.

I felt great all race and never had any problems, only wish it was about 40 km longer. Finishing 2nd is still nice. It's great to live in Whistler because of the great racing talent here. Dave Higgings ( 1st men ) a great Tri guy, and boy can he really show his speed in a race like that ,man can he go !

Thanks to Christine Suter (Race dir.), she did a great job !

For full Story visit here

PQ is back in 2008 !

After missing last years PQ. (due to a 13 week shoulder injury) I will NOT miss this one.

Check here and learn will this is the world's toughest race.

The count down begins !

what the heck are Fartleks ?

FARTLEKS - FARTLEKS - FARTLEKS I just love saying the word FARTLEK! Fartleks are the key to speed and endurance during the race. We can all go out and run for an hour and cover 5 miles but how many of us can cover 9 miles in one hour? If you want to cover more ground in a shorter period of time during your next race then start the FARTLEKS!A Fartlek is a Scandinavian word that means "speed play". Simply playing with your speed during a training session not only breaks up the run and helps the time go by quickly but it will improve your speed and recovery during the race. I would suggest a Fartlek run at least once a week.A fartlek is simply a change in speed for a short period of time. So during your next run after you have warmed up for about 8 minutes at an easy jog turn up the tempo. Run the next minute at a level that makes it had to talk. After the minute of hard running, slow your pace back down to an easy jog for about 3 minutes. Repeat the one minute on and three minutes off for 4 times. Make sure you cool down for about 8 minutes after your last hard effort.Over time you should slowly increase the length of each interval. Maybe run hard for two minutes and jog for 2 minutes. We have some athletes that will run hard for 10-12 minutes with only a 1-2 minute recovery jog between. The goal is to slowly increase the length of time you can run hard and decrease the amount of time it takes you to recover.In no time you will be able to put the hammer down and leave the other teams in the dust!

see you on the trails!

4th at Momar.

Momar, Mo- Fun! What a great way to spend a Saturday in Squamish. First time for The Momar race to come to Sqaumish, and what a route ! Momar race route was decided by Jen Seggar -Gigg a world-class racer for Dart-Nuun. Jen gave me the heads up on a few trails that might be in the race. I would be racing solo beacuse Chris Clark torn his knee apart, about a month ago. When racing solo- adventure races it's you and you only. No one is there to back up your navigational choices. The race started with a good 10 km trek/run with some very tricky checkpoints. Going on to the first bike leg I really had no idea where I was in the race. A Kiwi in the crowd told me I was right up there. Yippee! Now for some fun hogging! The trail was in great shape, made it over to the famous POWERHOUSE PLUNGE. The steep technical switchbacks of the Plunge will have your eyeballs a popping. A few racers will have to check their shorts at the end of the ride. A quick rip over to the rappel line and then off to the finish line. Using this a "C" race (training race) was great and hitting the finish line in 4th was great. I am very happy, there were some big name racers from all over the states. So the competition was there. If you ever would like to try a MOMAR also for full results. Up next The KNEEKNACKER JULY 14TH, bring on the pain !

3rd place for Salomon /Giant / Bike Co

The north shore! I’ve been there…. I can run. Heck, I have even finished the Kneeknacker. I forgot how hard it is to run the “shore”. Chris Clark (Giant / Bike Co.) and myself teamed up for the Dirty duo. The dirty duo has 5 races in a one-day event. There is every kind of racing in this event. Chris and I signed up for the relay, I was running (25km trail run) & Chris (30 km bike ride). The rain and the mix bag of snow at high elevation were going to work us over. But we are only in it for fun. (yeah right)

All up hill, then downhill with lots of wet roots, mud and snow was everywhere. My legs felt great, until I fell at the top of Ned’s landing on my back on one of the log stunts. Ouch! The pain was there; I was feeling a little zapped of energy until I threw down a Clif Block. MMMMMMM. …Clif Blocks cola.

Running into to the transition area in 4th was setting Clark up for a great ride. Chris caught all of the riders in the first couple of kms. Feeling strong, looking strong on his Gaint Anthem. Until the flat at the top of Ned’s. After fixing the flat and charging to the finish line with a smile and mud on his face, we finished 3rd. Oh Well, that’s racing. We both had a great time and the event was one of the best-organized events on the shore. visit www.dirtyduo.com

Chris Clark and I will be racing again at the MOMAR in Squamish in may. www.mindovermountain.com Look for us there.

Munro rolls into 2007 with Spingery wheels

When Whistler is your training ground for any Endurance Athlete, You need the right gear, that is light and strong. Riding 100km in Whistler your wheels are going to get you there, and fast.Last thing you need to worry about while riding Comfortably numb or , as the locals call it" uncomfortable bum."I am very happy to join the Spingery Team, and to take part in another year of racing on The Xyclones.
Racing at this level has reached such a level of complexity that it is important to be entirely dedicated in order to achieve the results. Spingery wheels are dedicated to making the world's toughest and lightest race wheels. The Xyclone Disc is the lightest disc brake wheel set on the market. PBO technology helps reduce weight, without sacrificing stiffness or durability.
Custom US made alloy freehub with vacuum seal, CNC machined hubs, with sealed cartridge bearings for minimal rolling resistance, Only 1610g per set. Available in black with sweet white or black spokes, standard 26" size with white highlight graphics. The White spokes keeps you riding with style. Visit http://www.spinergy.com/
Thanks, Chris at Spinergy.

Munro hangs in to finish 100 km ultra run

By Andrew Mitchell
According to one race organizer, the fastest teams in the Haney to Harrison 100 km relay didn’t see any rain on Saturday, always staying two steps ahead of a storm that turned roads into rivers along the race route.
The race consisted of 274 relay teams of eight people, although more than two dozen athletes did the entire course on their own. One of those athletes was Whistler’s Duncan Munro, who placed second overall in the Under 40 ultra category with a time of 11 hours, 37 minutes and 39 seconds.
Munro was ranked second after stage two of the race and held onto that position for the next three legs.
“At about the 50- to 60-K mark things started to go south,” he said. “I couldn’t get any food into me, and then I started having some stomach problems. I dropped from second and over the next few legs fell pretty much off the charts.”
Wet and cold, Munro threw up twice and had a difficult time consuming the energy he needed to keep up his pace. He still managed to keep jogging along at a slower pace, but the race conditions and his physical problems at last took their toll on the difficult seventh leg of the race.
“My muscles basically went into spasms after the last downhill on leg seven, the 11 per cent decline into the valley just destroyed my legs. That’s when things really started happening and I couldn’t even walk.”
But walk he did, finishing the last 12 km at a limping pace. It took him more than two hours and 20 minutes to get through the last stage, just 8.03 km, to the finish line.
Despite the hardship, Munro is happy with his race and is already planning his next ultra run.
“It was awesome, absolutely awesome,” he said. “I had such a good time out there. The last 10-K was a unique experience, definitely hard on my psyche, but I enjoyed the whole race — even getting soaked by trucks going by. Not everybody needs to run a 100-K though.”
Munro had people walk beside him for most of the last stage of the race, and he appreciated the support. If he had been showing any signs of mental stress or a decline in mental awareness he would have been pulled out by race organizers, but he talked and joked with everyone who came by to wish him well.
“I had to stay positive,” he said. “I was mentally there and I was going to finish no matter what. I have to thank people like (Scott Whelan), Tiffany (Whelan), Kevin Titus, John and Grace Blok, and everyone who encouraged me. It was a little embarrassing having the ambulance shadow me, but I knew I was going to do it.”
For his efforts in the Haney to Harrison, Munro was given a spot in the 2007 Western States Endurance Run, which follows a 100-mile trail run through the Rocky Mountains. Munro said the fact it’s a trail run better suits him than road running, although he said he would consider running the Haney to Harrison again.
He also knows he has some learning to do, given that only five out of 26 ultra finishers were under the age of 40.
“It’s not a young man’s sport. In a word it’s about patience,” he said. “Young guys go out fast, while older guys have patience and they know how to pace themselves. That takes experience and mileage. That’s the difference between finishing strong and falling down and having muscle spasms on the Haney to Harrison, but you have to learn that somewhere.”
There were three Whistler relay teams in this year’s Haney to Harrison. The top team was the Busted Up Wanna Be Runners, which placed 11th in Open Mixed category. They completed the race in 7:50:11, averaging a pace of 4:43 per kilometre.
The Busted Up Never Were Runners second team was 13th in the same category in 8:14:34, averaging 4:57 per kilometre.
The Postfontaines — named after legendary runner Steve Prefontaine — were 18th in the Open Mixed category in 8:43:43, averaging 5:15 per kilometre. They could have been called The Replacements, with four runners joining at the last minute.
On Stage One, 9.42 km, Alejandro Dias on the Busted Up Never team was the fastest Whistler runner in 49:59. Georgina Titus on the Busted Up Wanna team was 50:05, and Tracy Ackerman of the Postfontaines was 50:52.
On the 13.51 km second leg Dave Higgins of the Busted Up Wanna team was fastest in 56:47. Brandi Higgins of the Busted Up Never team was 1:16:22, and Tami Mitchell of the Postfontaines was 1:23:22.
The third leg was the longest at 15.12 km. Kevin Titus of Busted Up Never was the fastest in 1:01:32, while Craig Johnson of the Postfontaines was 1:07:47. Marie-Anne Prevost, less than two weeks after Ironman, was 1:09:39 for the Busted Up Wanna team.
The fourth leg was 14.42 km. Grace Blok of the Busted Up Wanna team was fastest in 1:19:11. Andrew Mitchell of the Postfontaines was in at 1:20:23, and an injured Bob Deeks of Busted Up Never finished in 1:24:41.
Scott Whelan of the Postfontaines was fastest on the 13.12 fifth stage in 59:47, while Greg Sandkuhl of the Busted Up Wanna team was in at 1:05:36, and Liane Dunsmuir of Busted Up Never was in at 1:08:19.
Stage six was 13.08 km. Nils Robinson of Busted Up Wanna was the fastest Whistler runner in 56:38, while Jen Keefer of Busted Up Never was 1:02:05, and Lloyd Adams of the Postfontaines passed on the timing chip at 1:11:13.
Stage seven was 13.31 km. Scott Young of the Busted Up Wannas finished in 54:10, John Blok of the Busted Up Nevers was 57:07, and Stuart Carmichael of the Postfontaines was 1:09:31.
Stage eight was the sprint to the finish, measuring 8.03 km. Paul Suter of the Busted Up Never team was in at 33:32, Paul Nicholas of the Busted Up Wanna team was in at 38:11, and Gillian Woodwar of the Posfontaines was in at 40:51.
The fastest team overall was Matt’s Minions of Coquitlam, completing the course in 4:30:06 while averaging 3:19 a kilometre. The Islanders of Victoria were second in 5:35:37, and the Pen Run Island Syndicate third in 5:40:30.
The fastest women’s team was the Hershey Harriers Women in 6:57:04, 10th overall. The VFAC Hustling team was second in 7:09:14, and the LGRR Lionesses third in 7:28:19.
In the ultra run, Darin Bentley of Vancouver was first in 7:56:22, followed by Richard Webb in 8:41:29 and Darren Froese in 8:43:57.
Tania Whelan of Surrey was the fastest solo woman in 10:39:52. Rea Blyth was second in 11:20:28, and Susanne Johnson third in 11:45:05.
Complete results from the Haney to Harrison are posted online at www.raceheadquarters.com. Because of last-minute substitutions and runners switching legs the posted results will not always match the results in this article.

long before the start line !

It's been a while since I've updated my site, only because I've been busy training for an Ultra 100 km marathon. In hopes of making the qualifing time for the Western State 100 mile run. What was I thinking! Why do I run so much ? I run for the pure simplicty of the sport. No flat tires, no busted derailers, no problems right? Wrong. When you run 130 km per week, your body goes big changes. My weight has gone down to 143 lbs, so my worry was " am I eating right ?" I found a online website that let you track Track your foods, exercises, weight and goals lets you view your calories, nutrition, weight loss and more. check it out http://fitday.com.

I will let you know how the ultra goes, weather is calling for 55mm of hard BC rain.
stay tune, Munny

Munro signs with Adidas Eyewear.

The great thing about Adidas Eyewear is how they just keep getting better through innovation and attention to detail. When I am working hard out there pushing my body to extremes that's the last thing I need to worry about. The Supernova's are my favorite, they weight in next to nothing. Visit them at the web site www.adidas.com/eyewear/homesite/index.aspsee. It is all about the lens.

Munro Second in BC Orientering championships.

By Andrew Mitchell

The woods around Whistler came alive this past weekend as the town played host to the B.C. Orienteering Championships. There were three courses — a short course on Nesters Hill and a middle distance competition in Lost Lake Park on Saturday, and a long distance event in the Brandywine area on Sunday.

Several competitors took part in all three events, with an overall provincial champion crowned at the end of the weekend and titles awarded for short, middle and long events.

Whistler’s Scott Brammer placed first in the men’s open competition with a course time of 23 minutes and 11 seconds, while Duncan Munro placed a distant second after struggling to find a checkpoint.

Joel Young raced unopposed in the Men’s Open 3 race.

In the middle distance race, where courses were up to 3.1 km in length, Whistler’s Martin Padroe was 10th in the Men’s 20 category in a time of 35:14. Young was second in the same group in 50:17.

Sheryl Reynolds was unopposed in the Women’s Open 3 category in 1:50:39.

Gary Robbins, a Squamish adventure racer, placed first in the Men’s Open 5 group in 30:05.

The long distance course followed a route that was up to 5.1 km in length, providing you move smoothly from checkpoint to checkpoint.

Whistler’s Mark Fearman, Robbins’s racing partner, placed 13th in the Men’s 20 category in 2:16:15, while Robbins was 16th in 3:31:38.

Joel young competed in Men’s Open 4, placing first in 1:14:48 on a shorter 2.8 km course with eight checkpoint

loop the lakes

Local runners Loop the Lakes

The second annual Loop the Lakes trail run took place this past Sunday in Squamish with 8 km and 15 km course options around Alice Lake drawing more than 110 participants.

The 15 km race was a battle up front until John Davies broke away on the descent to cross the line in 1:05:40. Mt. Currie’s Sean Wolfe finished second in 1:06:25.

Whistler’s Duncan Munro placed fourth overall in 1:07:41, and was second in the Under 40 age category.

The top female was Squamish athlete Teresa Hoivik, who placed seventh overall in 1:12:13.

Whistler’s Walter Wallgram was 14th overall in 1:15:22 and second in the 40 to 49 age category.

Lisa Kallio was the second female overall and in the Under 40 category in 1:15:37.

Daniel Havens placed second in the men’s Over 50 category in 1:16:05.

Local running coach Val Burke was 25th overall in 1:19:28.

Hilary Lindh was one spot back in 1:20:32.

Lee Edwards was 29th in 1:22:02.

Robert Tan was 30th in 1:23:13.

In the 8 km loop adventure racer Jen Segger-Gigg placed fifth overall and was the top female in 36:23.

Shannon Susko placed 22nd overall in 44:30, while Ian McCurdy was 23rd in 44:34.

Libby McKeever finished in 1:04:17.

Complete results are available online at www.loopthelakes.com.

The Loop the Lakes run is the fourth event in the Sea 2 Sky Trail Running Series. Other events are the Rubble Creek Classic trail run, a 25 km route, on Sept. 24, and the Lumpy’s Epic 12 km run on Oct. 14. For more information visit www.s2srun.com

Last Hash Run of the year !!

The Last hash run has come and gone. After the last wet hash run, the runners were a little smarter with the river crossing. The route had over 22 lbs of flour making the route long and hard and yes there was some Hard hills and burning legs. In the end everyone had fun, right Dan? Thanks to all who made it a great year! If it were not for you “hash-heads” coming out every month. None of this would happen. Thanks guys from the top finishers and the last runner we will always wait for the Tan-man.
This Summer Of Whistler Hash runs has been sponsored by The Escape Route, Salomon, Adidas Eyewear, the Cinnamon Bear bistro, Fun Hog, Whistler Running Experience and The letter “B” and the number “12” .
Caio, Munny