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Kiwi Keith
Joined: 05 Jul 2007
Posts: 2530
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 Posted: Fri Jul 09, 2010 6:40 am Post subject: 2010 Kneeknacker |
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July 10th. 6:00 a.m. start
Keith Wakelin - his 17th
Kevin Wakelin - his 1st, he is the youngest in the field
Neil Wakelin - his 20th
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"Aint nothin gonna breaka my stride, I'm running and I won't touch ground, oh no I've got to keep on movin." |
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WayneC
Joined: 09 Mar 2006
Posts: 1859
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| Posted: Sat Jul 10, 2010 4:41 am Post subject: |
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AND THEYR'E OFF!!!!! It will be a hot one. Good luck to everyone. Looking forward to the report.
Doc
Last edited by WayneC on Sat Jul 10, 2010 7:54 am; edited 1 time in total |
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Skuj
Joined: 13 Mar 2006
Posts: 3414
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| Posted: Sat Jul 10, 2010 6:58 am Post subject: |
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Sure hope Keith didn't false start. 
_________________
My Running:
-train for 5000m.
-maximum daily total is 10000m. |
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Skuj
Joined: 13 Mar 2006
Posts: 3414
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| Posted: Sat Jul 10, 2010 10:09 am Post subject: |
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All on twitter:
adam campbell wins in 4:58 - congrats! just 1 min behind is Jacek Doniec in second place
5th place overall and new womens course record holder is ellie greenwood in an amazing time of 5:06:09!!!!!
record holder aaron heidt dropped to 3rd place in 5:04, followed by ws100 finisher gary robbins in 5:05
_________________
My Running:
-train for 5000m.
-maximum daily total is 10000m. |
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WayneC
Joined: 09 Mar 2006
Posts: 1859
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| Posted: Sat Jul 10, 2010 12:31 pm Post subject: |
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Ellie Greenwood beat Suzanne Evan's previous record by 13 minutes. I think this is the woman Keith was hoping to stay with. Good results on a hot day.
Doc |
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Skuj
Joined: 13 Mar 2006
Posts: 3414
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Skuj
Joined: 13 Mar 2006
Posts: 3414
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| Posted: Sat Jul 10, 2010 9:04 pm Post subject: |
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Last year: (This is killin me!)
| Kiwi Keith wrote: | Waking up at the B & B in Deep Cove at 4:45, we saw that it was going to be a gorgeous day. At the awards later that evening, the race director mentioned that the average time was about 15 minutes slower because of the heat. It was perfect for me because I love the heat.
The drive out to Horseshoe Bay took about 20 minutes and we parked the vehicle in the usual "secret" spot that nobody else knows about. Soon I was warming up by jogging up to the spot where the trail enters the forest and gets steeper. When I got back to the start I saw Eric Martinet and it turns out he was crewing for his friends from Bowen Island. It was good to see him.
Finally the race was underway and I settled into a good pace behind a group of about 8 guys which included Rob Fontaine. Rob had run very well at Kusam this year and I expected to see him up with the leaders. For the first half hour the trail winds it's way up the valley next to Nelson Creek. I noticed the guys ahead of me formed two groups of four.
Soon we were entering the several steeper sections up Black Mountain that reduces us to a walk. I run where I can until I am unable, then I walk. Some guys walk earlier as fast as they can. Sometimes I catch the walkers as I am running, then they get away from me when I walk, because I don't walk as fast. Nevertheless, a small group of us ran close enough that we could see each other and sometimes the positions switched around. I knew it was early, so I wasn't too concerned with trying to burn people off with a sustained drive. Besides we were keying off each other and it helped the momentum.
There are two slide sections we have to negotiate with different sized boulders. It's steep and open and I glanced behind to check the competition. Lots of people including the lead woman, Ellie, only 50 metres behind on the rock slide. After about an hour I approached the summit and entered the forest again.
Black Mountain was done, a 5 mile climb up 4000 feet. Now we only had 25 miles to go! In the next 20 minutes the trail winds it's way around tarns surrounded by shoe-sucking mud. It was tricky in places but fortunately I did not sink up to my knees. Eventually we turned a corner and found ourselves hurtling down an extremely steep switchback trail towards Cypress Bowl ski area. I had just caught and passed two guys and now I was leaning into the corners and maximizing my speed just to the limit without falling or sliding off the trail. I was pulling away.
I got to the bottom and ran along the trail on the flat for about 2 minutes before entering the first checkpoint at 7.5 miles. My split time was 1:31. I realized that was pretty fast for me, but it was early and anything could happen. After switching my empty water bottle for a full one, I gave Deb a kiss and was on my way. The trail immediately climbs again back into the forest and this was the first time I noticed that I felt quite strong up this hill. It was a pleasant surprise, because usually this little hill gives me trouble right after the steep descent.
For the next 20 minutes the trail travels through a section of large cedars and the footing gets really gnarley with lots of roots and tricky corners, some of which are perched on sidehills. It seemed to go quickly this year and I was up and out onto the x-country trails that winds down into Brothers Creek. At this point I had company. Two other guys shared the trail with me and we took turns leading through the technical rocky terrain. Eventually we left one guy and I took over the lead trying to stretch it out on the downhill creek bed trail. I was really focused on dancing through the rocks and my partner was content to follow my footsteps.
Finally we reached British Properties and the trail goes down several series of steps and crosses about 6 streets before entering Capilano Park. The two of us ran together over Cleveland Dam and into the 2nd checkpoint, which was the halfway mark. My partner said he was going to change his shoes, so I made a quick transition, helped out by Deb, so I could get a jump on him. I grabbed some pieces of banana and was guided out onto Nancy Greene Way. This part of the trail is on the road and goes about a mile and a half up to the Grouse Mountain Gondola carpark. The road gets steeper before eventually going back into the forest at the start of the Grouse Grind.
My halfway split was 2:42, a full 7 minutes faster than last year. I calculated that at this rate I would finish in the low 5:40's, which would give me the second fastest time ever by someone over 50. However, it also meant that I had to keep the pace going without bonking. Almost immediately on Nancy Greene Way, I felt good. I was virtually bouncing up the hill! The further I got the better I felt. I was strong and the effects of the first half was not a factor. I was getting a huge boost of confidence as I continued up the road.
After the trail goes into the forest it gets steeper right away with steps. This is the part where everyone walks to a certain degree. It's also where I usually start to cramp up in my calves and adducters. The cramping began but to my surprise it was mild and didn't slow me down. In fact soon it worked it's way out and I was free to grind up the slopes. I alternated running and walking depending on the steepness, then I was at the top. One guy had come past me and I think I was about 10th place.
The next hour is quite isolated with very few contacts with road crossings or marshalls. Just a continual grind of ups and downs on very rugged terrain made continuously worse by mountain bikers over the years. The trail has been reduced to roots and large rocks with no top soil left and it's a challenge to negotiate, especially when jumping down off two foot high rocks onto steep sidehills. It was becoming apparent after about 3 and a half hours that I was having a very good race. I was still feeling strong and there were no signs of bonking. I was noticing that there were many places where I was running on the ups and in the last few years I was walking those sections. Quite suddenly, I came around a corner and saw Rob Fontaine walking. He had bonked. As I passed, I told him to hang in there and he will catch a second wind. Sadly he pulled out at the next checkpoint.
After a very steep descent down steps, I crossed Lynn Valley Road and entered the Varley trail which follows the Lynn Creek down to the third checkpoint at 21 miles. Coming into the checkpoint I checked the time and it was 4:03. Now I was 13 minutes faster than last year. If I ran out of my head on the last section, I had a chance to break 5:30. This was an incredible bonus. I didn't even think about under 5:30 before now. I was so excited. I told Deb I was feeling super strong, gave her a kiss and flew out of the aid station.
The next section is interesting as the trail continues winding it's way down past Lynn Canyon Suspension Bridge before turning back up to Lillooet Road. Interesting because every single year we run into large groups of Asian tourists who never move over as runners approach them. We really have to focus while passing them, as they do not seem to comprehend what's going on. They never move over even when we are speeding towards them. Anyway, I got through unscathed and hit the steep steps up to the road. This is the place where I always cramp badly. The transition from steep downhill to steep uphill after 4 hours of running is the cause of the cramping. However this time, once again, the cramping was mild and short. I was caught by a guy in this section and we ran together to the road where there is a minor aid station. I decided to go right through without stopping and sure enough the fellow stopped there. I hightailed it up and over a crest and headed for the Seymour River crossing. I made it to the bridge before him but he passed me shortly after.
The next half hour is brutal as we slowly climb up the Seymour grind. A mountain that contains some very technical and difficult terrain, coupled with a continuously steeper trail. There are a couple of road crossings with aid stations which I zipped by. It's too easy to be sucked into stopping. I could hear someone coming up behind me and turned to see Ellie. It had been about 3 hours since I had seen her. It turns out that she virtually ran within a couple of minutes of me the whole way. I let her go past. Then followed a curious dance of me running on the less steep sections and her walking. Sometimes I would catch her and other times we were traveling the same speed. Her fast paced walking was the same speed as my slow running. If I walked she would pull away. So we helped each other up the grind. Eventually she ran out of gas and I forged ahead up the steeper sections.
I was exhausted but I kept pushing and soon I could see two guys up ahead, also walking. It spurred me on to catch them and I went past and continued to push. My quads were screaming and my legs were shaking, but I knew where the top was and I pushed right over the top of the grind and onto the downhill Bridal Trail. This Trail is very rocky and my Morton's Neuroma was acting up under my left foot. I tried to ignore the jabbing pain every time I stood on a rock and hurled myself down the trail. Soon I came out of the woods and onto Indian River Road.
From here it was only another 15 to 20 minutes to the finish. However there are 9 bridge crossings and valleys to negotiate. Some of the bridges bounce and the trail is quite steep on the other side of the bridges. On one such uphill, Ellie forced her way ahead of me again and I had no response. After the next bridge I heard some grunting and turned to see the fellow I ran into Cleveland Dam with, who said he was changing his shoes. "Oh no you don't," I thought. I pushed myself through the serious discomfort. My legs were wobbly and I concentrated hard on foot placement so I wouldn't trip. The last section was full of big rocks and steep downhill steps. I was approaching the last severe downhill before exiting the woods and suddenly Ellie appeared before me. I could hear the guy grunting behind me again, so I gave it everything, leaping several steps at a time. We came out onto the road, quickly crossed and down to Panorama Park in Deep Cove. The three of us were literally sprinting for our lives. Ellie crossed the line ahead of me by 16 seconds and I held off my pursuer by 5 seconds. Whew that was close.
My final time of 5:36:40 seemed like a dream. It had been 4 years ago since I ran that fast. I soon realized that I was well under the 2nd fastest time by a 50 year old. 9 minutes in fact. I was elated. Chuckling to myself, I then realized my time was actually the 3rd fastest, because Peter Findlay had finished ahead of me in 5:06. He is the same age as me. Peter is in a class by himself, having set the open record in '91 of 4:45. Incredibly that record was broken today by the winner Aaron Heidt. In his second Kneeknacker, he ran an improbable 4:39!
In summary, my gains were primarily on the uphills where I am positive I benefitted from my specific hill training in June. It has given me huge confidence for the coming years to reduce my time even further, by more specific hill workouts for longer periods. Mainly though, it is a relief to know that I can still foot it with the big boys and girl! at my age. This year's kneeknacker has made me feel a lot younger, as I have broken the spell of continual slower times for the past 4 years.
I'm back baby!
9th overall, 2nd in 50 - 59 category, my 10th fastest time out of 16 kneeknackers. |
_________________
My Running:
-train for 5000m.
-maximum daily total is 10000m. |
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Skuj
Joined: 13 Mar 2006
Posts: 3414
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| Posted: Sat Jul 10, 2010 9:08 pm Post subject: |
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2 years ago:
| Kiwi Keith wrote: | 2008 Edition
Standing on the start line, I felt relaxed and extremely grateful I had made it this far. Thinking back over the past 4 months to what I had suffered, what I had endured to rehab my achilles, what I had done to build back up to a semblence of fitness required for this undertaking, made me realize my level of commitment to this race, this event, this annual pilgrimage to the North Shore Mountains.
They call it The knarliest ultra trail race in North America. It attracts hundreds of athletes every year. Many are disappointed by not making it through the lottery. Many return year after year, all having in common the quest to find themselves on the trail. Men and women baring their souls on a warm Saturday morning in July.
THE CLIMB
Running well within myself, I was surprised to find that only 8 runners were ahead and although I had company of a few others, the steep sections requiring hands on rocks were relatively straight forward. At the top of the rock bluff on Black Mountain I checked my watch and I was only 5 minutes down on my average time to this point. Feeling good I cruised on through the snow and mud patches, down the ultra-steep switchbacks to the first checkpoint at Cypress Bowl. My time of 1:34 again surprised me as this was fairly quick and so far I was not pushing my limits.
THE WRONG WAY
Heading back into the woods towards Hollyburn, I negotiated the roots and extreme ups and downs until finally emerging onto the x-country trails. Turning left at the intersection, I continued on, but after about 40 seconds, things didn't look right. The entire course is marked with black and pink striped ribbon and I hadn't seen one in awhile. Deciding to turn back, I heard something up ahead and another runner came barreling toward me yelling; "wrong way, wrong way." I turned and ran with him saying; "I thought so." Soon we came to another runner going the wrong way and we three back tracked to the tee section and got back on course. One guy said, "I hope the leaders went that wrong way too!" I found myself bursting out laughing.
THE FALL - PART ONE
We were approaching one of my favorite parts of the course; the Hollyburn chute and Brothers Creek, a long downhill section with lots of rocks. A real technical trail requiring focus. The first section saw lots of melting snow and it was hard to tell how much of it was undermined. You can be running along and suddenly your foot goes through the snow sinking to your knee. This is a good way to dislocate your hip! Running with one of my new-found buddies, Munro Duncan, I started slipping and sliding all over the place on a snow section. I was ahead of him as I started to go down. Luckily I just tucked and rolled, pulling off a somersault and back onto my feet. I started laughing as Munro was whooping away at my gymnastics.
THE FALL - PART TWO
Sometime later negotiating Brothers Creek Trail, I realized I had pulled away and was alone again. My mind started to wander and within seconds my foot scuffed a rock and I was heading for the floor again. This time, however, there was no snow, only rocks interspersed with gravel and dirt. Within a split second, my mind went into overdrive, effectively slowing that split second into what seemed like half a minute. The first realization was my shoulder was heading straight for a large rock about 18 inches across. I knew if I didn't do something, I was surely going to break my arm. So I launched myself forward to clear the rock. Landing on my forearm, I tumbled onto my back and came to a halt sitting up. I just sat there in shock, wondering, "what have I done?" I gingerly got to my feet, started running and was relieved that I had done no damage to my legs. I could feel a stinging sensation rising to a throb on my arm and back, but within a few minutes, those sensations dulled. I had dodged a bullet and vowed to focus more intently on the trail. Looking at my watch, I saw a crack across the face and one corner crushed in. Remarkably it was still working. Wow, it really does take a licking and keep on ticking!
HALFWAY - SNACK TIME
30 minutes later I rolled into the Cleveland Dam checkpoint, the halfway mark. Once again it was great to see Deb and all the other supporters so I stopped for a couple of minutes and ate watermelon and bananas. I was pretty upbeat and still feeling like I had not overextended myself. Leaving the aid station I looked back for Munro but did not see anyone, so I began the long climb up Nancy Greene Way. This is the longest section of road on the course, about a mile of increasing steepness up to the Grouse Mountain Gondola.
THE HEAVY BREATHING
Man I thought, this section is going really well. I had a steady pace going and the road actually felt nice. I began to hear something behind me and realized it was someone approaching breathing really hard. That can't be Munro or someone else in the race can it? How could someone catch me so quickly. I decided not to look around, because that is a sign of weakness. Soon, he had pulled up beside me and I looked over and saw a guy on a road bike. He was really working hard up the steep grind and mumbled something about being in top gear. I thought, "why don't you just gear down?" As suddenly as he appeared, he stopped and started walking his bike. Maybe he had a mechanical problem. Finally I turned into the forest again and it just got steeper towards the turn off to the Grouse Grind. This is where everyone walks and I noticed my adductors were cramping as I tried to walk up the steps. Thankfully we don't go up the Grind, that would be torture!
THE LONELY TRAIL
For the next 90 minutes I never saw another runner. After the climb finishes, the trail becomes even more knarley, if that's possible. Over the years, mountain bikers have reduced the trail to rocks and roots and deep rutted channels. There is no soil left and some of the drops are more than 2 feet. It takes a lot of concentration and the trail goes on and on seemingly without end.
THE BONK
At 3:53 on the watch I suddenly ran out of energy. I became disoriented and felt so incredibly tired that I thought I was going to fall over. I remember thinking, "uh oh, this could be the end. Not enough long runs," but I somehow had the wherewithall to dig into my fanny pack and find a gel. By now I was walking very slowly and looking for a tree to lean on. Downing the gel and drinking more I continued to walk and tried to think that I can recover. My body will process this gel and then I can get food at the next aid station. I knew it wasn't far. Soon I was feeling slightly better and forced myself into a jog. Within 5 minutes I had recovered enough to keep running. Luckily in another few minutes I came out to a road crossing and there was a mini aid station with watermelon there. It never tasted so good.
GETTING PASSED AT LUNCH
I crawled into the major checkpoint at the Seymour Demonstration Forest, the 21 mile mark and proceeded to gorge myself. It was about 20 minutes since I bonked and I knew I had to pour more carbs into my body for the final push. I stayed for about 5 minutes and during that time I was passed by Munro and Scott and Nicola, the first woman. They all seemed in a rush and I said, "doesn't anyone stop for lunch anymore?" Some of the volunteers laughed. I set off again after kissing Deb for good luck and headed down the Lynn Canyon. This was a nice downhill section and soon I could see through the trees, Scott and Munro were running together. "Maybe I can catch them again" I thought, through belches.
SURVIVAL
At the bottom of the hill, the trail abruptly turns away from the river and heads up steps towards the Lilloete Road crossing. I was catching Munro and then, as expected, it happened. Just as I began to climb the steps, severe cramps set into my adductors and quads. "I've been through this many times before", I thought. "Keep moving Keith." Man it was tough to lift the legs up each painful step, until finally the cramping eased. It has something to do with going from a long downhill, straight into a steep uphill, usually with steps, hours into the race. Nine times out of ten, it happens right at this spot. Even with the cramps, I did catch up to Munro and he was in rough shape. He muttered something about puking and I muttered something about survival. Soon we reached Lilloete Rd. where there was a mini aid station. Munro looked like he was going to stop there for awhile, so I patted him on the back and said, "hang in there, buddy".
SCOTT'S NOT HAPPY WITH ME
In a couple more miles the trail heads down to the Seymour River Canyon. This is about 24 miles into it and there is a series of very steep steps downhill to the bridge. It takes serious focus because if you fall here, it would not be pretty at all. After the bridge we head up on a nice crushed gravel trail. It was here that I discovered Scott walking up ahead. I continued to run up the slight incline catching him. We then ran together for a couple of miles. Should I say we alternated walking and jogging up to the base of the Seymour Grind, a nasty hill that gets steeper and steeper from 26 to 27 miles. I led Scott through here, walking up the steps and inclines, then immediately breaking into a jog whenever it leveled out a bit. Later Scott confessed to hating me doing that because it was hurting him and he was exhausted, but he hung on because he couldn't let me go. He knew that if he lost contact, he would give up. As it happened, he went by me after I had to stop from a stone bruise under my forefoot. As I stepped on a rock, it hit my nerve and I screamed in agony. He got about a minute on me up the grind and I knew I had to dig it in on the downhill.
THE FINAL PUSH TO UTTER EXHAUSTION
At the top of the grind the trail heads downhill on the Bridal Trail and then onto the groomed trail to Indian River Road. This section is one of my favorites as you can really get going weaving around the trees and crossing bridges. I pushed hard and I knew I was depleting my reserves once again. But coming out onto Indian River Road there was only 2 miles to go. However they are the longest 2 miles in history. I surged onto the road and there was Scott only 150 metres ahead. I could tell he was moving it too, so I hung on to a fast pace until we swung back into the trail and onto the knarley stuff again. The last section has nine bridges to cross and is mostly downhill. I say mostly because you don't remember the downhill. You only remember the severe uphills after the bridge crossings. I crossed one bridge and began the long trudge up the hill. Looking up I could see Scott near the top walking. For once my competitive spirit had gone awol and I just looked down at the ground and very slowly climbed up the steps and steep trail. I was done. Exhaustion had washed over me like a tsunami and I had nothing left to resist it. I let Scott go and trudged through the remaining trail and out onto the road, down the path in the park to the finish line. I managed to smile quite broadly crossing the line. Deb was there to greet me, I gave her a big hug and staggered to the food table. I had timed it so that I had nothing left. I just kept eating and eating. I must have eaten 15 orange slices and 12 watermelon slices. Soon I was able to move slowly down to the water's edge at Deep Cove and waded in. Several others were already soaking their weary legs and the temperature of the water was perfect. I could have stayed in the rest of the day. The next couple of hours were pleasant as we cheered in the runners from our chairs under the willow tree. I relaxed between foot cramps, dipped into the cooler for munchies and assorted refreshments and reflected on a job well done. Not bad, considering where I was back in early May. Yep, not bad at all.
POSTSCRIPT:
Place overall: 12th
Age Category: 3rd
Time: 5:57
Number of kneeknackers I've finished: 15 |
_________________
My Running:
-train for 5000m.
-maximum daily total is 10000m. |
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Skuj
Joined: 13 Mar 2006
Posts: 3414
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| Posted: Sat Jul 10, 2010 9:11 pm Post subject: |
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3 years ago: (Don't keep us waiting, Keith!)
| Kiwi Keith wrote: | 
As requested by some of you forum frequenters, here is the Kneeknacker report '07 edition.
The day dawned perfectly, or so we thought, with overcast skies and no wind. However when my brother and I did a 500 metre warm-up we were already sweating profusely. Thats when we realized how humid it was.
The first section, an old logging road, is flat but this only lasts about 1 minute before the hills/mountains start. Immediately Kevin Titus, the course record holder, moved to the front and he dragged about 10 others with him. I let them go thinking that most of them were going out too fast.
The climb up Black Mountain was the usual lung-searing grind, except that after only 15 minutes I was stung by a wasp on my thigh. The pain was intense so I rubbed it rapidly for a few seconds and told myself that it was fine and to focus on the race.
At the top of Black, the mud was pretty bad and there was some patches of snow left but at 4000 feet the cool air was refreshing. Someone directly behind me sank up to his knee in the mud bog as I was trying to run around the edge of it. This year a new trail was constructed at Cypress Bowl to circumnavigate the construction of the olympic snowboard venue. The trail was beautifully made, however it was extremely steep downhill with really tight switchbacks. I was running right behind Suzanne Evans, the women's course record holder and 2:45 marathon runner. On 2 occasions she misjudged the hairpin turns and almost ran right off the cliff! I was ready to reach out and grab her arm! At the bottom of that section is the first checkpoint, 7.5 miles and my quads were starting to feel it from the steepness of the downhill.
The next section down to Cleveland Dam, half-way, is my favourite as it contains a very long downhill, not too steep but very technical with large rocks to negotiate. If you can dance through the rocks and around the turns at a good clip you can make up some good time through here. I was able to pass 4 people including Suzanne and made it to the half-way checkpoint about 5 minutes down on last years time. I only wanted to compare to last year because of missing 6 weeks training in the spring, which is exactly what happened last year as well.
It was great to see Deb and all the other people at half-way. Mostly during the race you are running alone through the woods and you don't see anyone sometimes for hours. I took some bananas to eat as I was running up Nancy Greene Way, the only paved road of significance on the course. The road takes you up to the Grouse Mtn. gondola and the start of the famous Grouse Grind. Fortunately we bypass the grind to continue on to Lynn Canyon. Going up the road, Suzanne passed me and I offered encouragement, thinking I probably won't see her again until the finish.
This next section seems to go on forever with some massive ups and downs. I especially enjoy the long descent into Mosquito Creek with the hundreds of wooden steps at quite a steep angle.
Arriving at Lynn Canyon checkpoint, 22 miles, I realized I ran almost the exact same time for that section as last year. I also realized I was feeling better than last year at this point so I was optimistic that I could make up some time in the last quarter. After refueling and giving Deb a kiss for good luck, I was off down the canyon. At about 26 miles we climb the mountain known as the Seymour Grind. It is not as steep or long as Black Mtn. in the first 5 miles, but at this point in the race it feels like pure hell. It's basically all you can do to just keep moving forward as every cell in your body screams for you to stop. No amount, or type of training, can help you up here, if you are unable to overcome mentally, the absolute extreme physical discomfort and pain that you have to endure, for what seems like an eternity in the very bowels of hell!
Fortunately at the top of the grind is a 2.5 mile gentle downhill. This is where I usually suffer from calf and adducter cramps, but this time I was pleasantly surprised to find my legs cooperating with no cramping. I passed Eric Langheljm on this section and he was alternating jogging and walking and looked like he was barely alive from the ordeal. I told him to dig it into the finish.
Coming into Deep Cove, the last 1.5 miles is mostly downhill but you have to cross 9 bridges, some of which bounce when you run across them. Of course these creek crossings are like mini canyons so you have to run down to the bridges then back up the other side of the canyons. This is particularly nasty at this stage of the race. After walking to the top of the 5th canyon I looked down to see 3 runners approaching the bridge. Well if I didn't get the biggest adrenaline rush which torpedoed me to the finish to hold them off!
After coming out of the forest, you turn onto the road and cross to the path through the park at Deep Cove to the finish line overlooking the ocean. It's an emotional finish as all of a sudden you reach civilization and accept the cheering from the crowd. I always seem to choke back tears as I fall into Deb's arms and give her a big hug, ruining her outfit with mud, sweat and a bit of blood from the wasp sting.
This year I was 11th overall and 4th Master in a time of 5:46. I managed to pull back a minute on the last section from last year, but was 4 minutes slower overall. However, I felt better mentally and physically this year with no cramping and no problems from the areas of my legs that were injured in the spring. Some of the other runners that I compete with were 8 minutes slower than last year so it was probably the humidity. I do remember drinking 7 bottles of fluid, and I usually drink 4 or 5 most years.
After finishing, it's fun to relax on the grass and cheer all the other runners in for the next 4 hours. It also gives me a chance to eat all the foods I have been avoiding for weeks leading up to the race. That evening the banquet and awards ceremony are like none other as every finisher is called up to the stage and recognized from last to first. The Kneeknacker is truly a wonderful experience and every person who finishes, deserves to be treated as a winner, no matter how long it takes to make it home to the finish line. Training and running the Kneeknacker is an ultimate life experience which I am thankful for and I feel privaleged to be able to do it year after year.
I'm already looking forward to next year, my last year in the 40-49 category. Bring it on!
Kiwi Keith |
_________________
My Running:
-train for 5000m.
-maximum daily total is 10000m. |
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WayneC
Joined: 09 Mar 2006
Posts: 1859
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| Posted: Sun Jul 11, 2010 5:11 am Post subject: |
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Yes, those were great race reports. I look forward to the next one as well. Top as a 50 year old is a great result.
Doc |
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Diane
Joined: 07 Apr 2008
Posts: 839
Location: Comox
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| Posted: Sun Jul 11, 2010 12:16 pm Post subject: |
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Congratulations to Keith for 10th place overall; to Kevin for finishing his first KK, and to Neil for finishing his 20th with a first in M60.
Trust all had a great party last evening!
Diane |
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