An Ascent of Mt. Crumpit

We are still struggling with the weather here in Squamish. While we have had a few days of sun here and there, we are on record as one of the coldest wettest springs yet. This pretty much means less climbing and more running. Skiing has been non-existant since I left for Bamfield and since myBlack Diamond Drift skis started to de-laminate. They are on their way back to the factory to be replaced. In the mean time, I am anxiously awaiting my Dynafit Race Skis coming in the fall.

Training has been good as I build volume and run more. I have been hitting around 10 hours of running per week. I would like to supplement this with some cycling and a bit of strength training and then start working in some harder runs keeping volume the same. Training will be a bit tough over the summer as I am away for most of July and August. I think once we get back from Nepal and I have less going on, it will be easier to get on a structured plan.

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Training summary for April, May, and the first part of June.

I haven't gotten out for any big adventures lately other than a solo ascent of Mount Crumpit - part of the Garibaldi Massif. Despite deteriorating weather conditions and battling dehydration, I managed the 33,100cm summit at 4:30pm. The summit should have provided views into the Squamish Valley far below and the Chief to the South however low lying clouds and torrential rains prevented any vistas. On the descent, I encountered steep slabs and decrepit fixed protection but made it safetly back to the Smoke Bluffs Chalet for hot tea and cookies.

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Mt. Crumpit on Google Earth; Good weather to test the Eddie Bauer Sirocco Jacket; Summit surrounded in clouds; Collapsed bridge on descent trail.

Sarah and I are busy preparing our trail race and I have run a bunch of different course options. I think we have finally picked a good one that includes a decent amount of vertical, lots of trails, and some cool bridges. Plus no major creek crossings.

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Covered bridges of Squamish; The Chief.

We are also getting ready to leave for our trip to Minnesota and Toronto on Thursday. We stop first in Kelowna where I am presenting some of my MSc work at a conference. From there we head to Jackson WY to climb the Grand Teton, then the Badlands for a trail run and finally Minnesota.

 

Gear - Squamish Trail Map

Squamish is covered in a grid of amazing singletrack mountain bike and hiking trails that would take a lifetime to discover and explore on your own. Just like no one would ever come to climb in Squamish without a guidebook, runners and bikers should not go anywhere without this map.

The map is available in paper at most of the local bike and outdoor shops for around $11 and online as an iPhone App for $10. (Search for: Trailmapps Squamish)

The paper version is nicely sized with a large area view of everything between Black Tusk and Murrin Park while the reverse has the meat with all the Squamsh trails marked.

The App is easily worth the buy. With GPS running, it will show you exactly what trail you are currently on and makes it much easier to navigate some of the more confusing sections. Luckily, a large area surrounding Squamish has cell service (but not everywhere) so it is handy to use mid-run. 

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Whistler and Pemberton maps are also available and are just as cool.

Gear - Inov-8 X-Talon 212 Trail Shoe

Review: With over 100km, 13 hours, and 4600 meters vertical, my Inov-8 X-Talon 212 Trail shoes have been put through their paces. I have been testing them in the mud puddles and on the sandy beaches of the West Coast Trail, on granite slabs and snowpatches in Whistler, and on the smooth single track and rocky rooted trails of Squamish. The X-Talons are a lightweight and agressive, nearly minimalist trail racing shoe. The cleated sole provides excellent traction even in deep mud. Flex zones running across the forefoot of the shoe allow it to fold with the shape of your foot. Designed with trail in mind, these shoes offer very little cushoning - this goes a long way towards a lightweight shoe but it also means I needed to run with a bit more care the few times I hit sections of pavement. Over longer runs (>2 hrs) I also start to notice my feet compaining from hitting rock edges and pointy root ends.

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The shoe upper does a moderately good job off keeping out mud and sand but once saturated in puddles, begins to soak through. Can't really ask for much better than that. I don't notice pebbles or sand getting into the shoe so I suspect they fit fairly tightly around my ankle. The rubber around the edge of the sole/upper provides a bit of protection but you still have to be carefull not to stub a toe too hard. The laces are doing fine and don't seem to be wearing out too fast.

These have become my standard shoe when I know I won't be going on pavement (about 75% of my runs). They are durable, comfortable, and seem to fit true to size. Overall, a quality shoe that I will definitely keep running in.

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Expedition - Bamfield Update 1

Science

Our first week in Bamfield was mostly practice with the various bits of equipment and familiarization with the divers. At the end of the first week we repeated our pre-testing measurements. I did a morning and afternoon blood draw on the participants and Luisa did FMD measurements with the ultrasound. Saturday afternoon, we hopped into the car and made good time back to Vancouver catching a dinnertime ferry.

Looking up Howe Sound and the Sea to Sky Highway on the ferry ride home.

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The Barkley Star - diver trasport vessel. Starfish everywhere you look!

Wednesday, Martin and I travelled back to Bamfield - another rainy day on the ferry. We got settled in and polished off some work in the evening. Thursday morning we set up our equipment in preparation for a long afternoon of data collection. The divers trickled in and Martin separated them into an exercise or rest group while I measured nitrogen bubbles in their bloodstream with our Doppler ultrasound. Friday we had more of the same. The divers were starting to get a bit worn out with their heavy dive shcedule but they were still good sports about participating in the experiment.

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Martin observing the divers exercising. Eric conducting ultrasound bubble measurements.

Saturday morning we got up early and caught the divers before breakfast for a blood draw. After quickly spinning and allocating the blood to separate tubes we got out for a quick run and then were back in time for the second blood draw before lunch.

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Blood collection and storage.

We headed out of Bamfield Saturday afternoon and tried to catch the same ferry as last week but ended up on a detour to a different terminal after ours was closed indefinitely due to a bomb threat. One more weekend left of data collection, we leave on Wednesday.

Training

The first week in Bamfield was a great chance to get to do some quality training for the summer. Sarah and I have our eyes set on some trail running races this fall plus it is a good start towards a base for skimo season. I got in a few workouts on the logging roads and trails near the Marine Station including a longer run along the first 7km of the West Coast Trail. The incredibly muddy and twisty trails gave me a good chance to test out my new Innov-8 X-Talon trail running shoes.

X-Talon tracks...

Movescount week summary.

The West Coast Trail is a highway compared to some of the other trails around Bamfield. Parts are gravel and the rest is dirt with some rooted and muddy sections but generally easy to follow. It has a very real rainforrest feeling and sometimes it seems like the Jungle is closing in around you. Fallen trees pull up their roots creating huge vertical walls. There are also sections of ladders and bridges to get around otherwise impassible vertical headwalls. Martin and I got out for several runs this week as well though mostly in the rain and on the roads around the town.

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A trail in the jungle. Ladders and bridges. Nice views open up along the way.

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Garmin data from my out and back run along the West Coast Trail starting at Pachena Beach.