Lost in the Linley Valley

Cottle Lake, Linley Valley

Cottle Lake, Linley Valley

Earlier this week, I ran in Nanaimo’s lovely Linley Valley with my buddy Stephanie. It was only my second time there and she had never been. I knew she would love it, being a trail girl and all. I had been here just a couple of weeks prior with another running buddy, Penny. We ran the trails mostly to the northeast that time, but this time I wanted to explore the trails on the northwest side. As before, we parked at the Rock City Road entrance, surveyed the big map, started our chronometers and headed into the Park.
This is sign when you enter the park:
LinleyValleyParksPlan

The map only shows the trails inside the designated park, but there are lots of trails in the surrounding undeveloped areas. Along some of the trails and at the edges of the existing park, there are a few signs that indicate that you are leaving the park, but when the trails look good, why stop? I did note, however, that this map is a “Park Plan Concept”, with lots of phrases like, “This trail will provide…”, “…access will be controlled”, and “Significant trees will be left undisturbed…” In other words, it is a work in progress. Plus I noted the very positive statement on the map, “Future Land Acquisition”.

The 1100 acre Linley Valley has been a wilderness gem in the middle of the city that many Nanaimoites have long wanted to preserve – most likely in its entirety. At the same time, housing developers also want to get their dibs on this lovely property. The city park first came into existence in 2003, after much hard work by NALT, with 146 acres preserved as the Linley Valley (Cottle Lake) Park.

Over the years since its initial park status, residential development continued to slowly encroach into the non-preserved areas, with citizens protesting louder and louder. Finally in May this year, the City of Nanaimo councillors, in their wisdom, voted to spend $9 million and purchase up to 221 acres – mostly to the west of the current park – creating a continuous park network of 367 acres.

Now perhaps the wording on the sign can change from future tense to present tense and the map can expand to include the new areas. However, a look at a map of the entire valley, showing existing park and recent acquisitions, still shows lots of undeveloped land still to the eastern side. Who will get the rights to this area? Will this be the next city park purchase or development?
linley-valley-acquisition-project

Many of the current trails – especially the ones around Cottle Lake – are wide and very accessible to runners, walkers, cyclists, and strollers (the stairs, at least at the Rock City Road entrance, do present a bit of an encumbrance to wheelchairs – perhaps something will change there, eventually). There are also many undeveloped trails, which are like a capillary system throughout the area. Some of these look like deer trails; some lead to tree house structures; some end where there is a fire pit and evidence of other activity with bottles and cans scattered about. In one place there are the remnants of a burnt out four wheeler – makes you wonder what’s the backstory there? And, unfortunately as what happens often in undeveloped areas, adjacent to residential developments, there are few garbage dumps too (sigh, seriously people!). Ultimately, all these areas can be tidied up and the trails can eventually be developed into wider paths, but for the moment, the smaller, tantalizing trails are fun to explore and yes, get lost on.

Tree House, Linley Valley

Tree House, Linley Valley


It is very easy to get lose your way in this park on these unmarked trails, but it is also pretty easy to discover roughly where you are. The majority of the park is on the north side of the valley, with Cottle Lake being at the bottom, south side of the valley. Therefore, when you are there, running uphill pretty much means heading north, running downhill means heading towards the lake. Running on more or less flat areas, means you are heading either east or west. The current north, south, and west park and “parklike” areas boundaries are more or less defined with roads or residential properties; the eastern side, not so much (at least via my explorations to date).

When I ran with Penny, a few weeks ago, we ran the wonderful root and rock laden, dirt-with-a-few-bridges, Lakeview Trail (a trail runner’s dream terrain) on the south side of Cottle Lake, eventually joining with the main Linley Valley Trail and continued east to the Linley Road entrance. Part of this trail is outside the park boundary, but is still a well groomed trail. We doubled back and then headed north up the Burma Rd. Trail. Rather than head back down that same trail, we chose to take the less developed, single track Eco Trail heading east and south (also a trail runner’s delight), which was quite steep, but often opening up onto wonderful rocky moss laden knolls. This trail eventually intersects the Linley Valley Trail and then the Lakeview trail along the north side of Cottle Lake, ultimately returning to the stairs and Rock City Road. Total run distance that day was 8.5K. Sorry, I did not record the time this took – probably 1.5 hours – but when you are exploring and looking at wildflowers and vistas, does that matter?

My more recent run with Stephanie again started on the Lakeview Trail on the south side of Cottle Lake, but rather than heading over to Linley Road, we headed east along the Linley Valley Trail and up the Burma Rd. Trail. Being far too groomed for us rugged trail loving gals, we took a left onto a less developed trail, heading west. This is where the getting lost happened! These trails sometimes lead to dense bush, cliffs and the aforementioned dubious-intentioned sites, plus we may have run the Bickerton Bluff Trail. All very fun, but when the time was ticking on and our tummies were suggesting that some nourishment might be in order we headed back, using the down for south and across for east theory.

A few detours later we were back on the north side of Cottle Lake with a whole lot more people enjoying the park. While it was not a full-on-continuous-get-your-lungs-and-legs-burning run (we did a little too much bush-whacking for that), it was still a delight! Apparently Erin found the same thing – I perhaps should have read your blog post before I went there – and also wished there were more open running trails for a longer sustained run. Amazingly Stephanie and I covered the same distance, 8.5K as I did with Penny, although in a different area of the park. However, given the discovery or being lost aspect of this latter run, it did take 2+ hours.

Now I know a whole lot more about this park than I did a month ago. And I love it! I’m very much looking forward many more runs and to the future park development of this jewel of a Nanaimo recreation area, but I hope that there will still be some wonderful smaller undeveloped mystery trails left that beg the question, “I wonder where that trail leads?”

Posted in Linley Valley, Running, Trails

Running to myself or how did I get here?

Running

Running (Photo by Fiona Hawkes)

About this time last year, my running life knocked itself up a notch. I had been a runner for about a decade after not being a runner for several decades. It was not that I was not active; it was just that I did not take running seriously and did very little of it. I had been a runner, a sprinter actually, in high school; excelling at the 100 and 200m events, with a dose of high jump and long jump. I was pretty much a natural athlete, training very little, but still winning events. I was also a competitive swimmer, but trained a bit more for that summer sport. I attribute my abilities to genes inherited from my mother, who in her high school days was the third best high jumper in all of Vancouver. Yeah, Mom! She and her siblings were also very fast runners. Their parents too were runners, but on a casual basis, winning races at local community events. One of my brothers is also an exceptional athlete, and you guessed it, at 6ft 4in, excelled at basketball and hockey as a kid and still plays a lot. There are other athletes in our family too; I think I can say that the “Sports Gene” runs in our family.

Prior to this running epiphany, I had recently left a long career in the library/computer industry, where I sat at a desk pretty much all day. Talk about butt expanding! For a time, there was some grieving for that life, but my running friends, embraced me and took me on fabulous running adventures up and down mountains, around lakes, on wildflower laden trails; sometimes running, sometimes on snowshoes or cross country skis. Talk about good therapy!

Yoga with running ladies

Yoga with running ladies


Last April, I also decided to take a long dreamed about vacation to France. I ran there too! Imagine running through the Louvre in Paris! Not inside, but outside through the grounds; past the statures and fountains, past the long entrance lines, past the pyramid, past the Arc de Triomphe du Carrousel, through the Tuileries, and beyond. What a rush! I also ran around the walled city in Avignon, along the Calanques in Cassis, and other places. That trip too, changed me!
Eiffel Tower, Paris

Eiffel Tower, Paris


When I returned from Europe, I decided to take this running sport a bit more seriously. I had friends who were training for half and full marathons. While I had no intention of running those distances, I decided to join a friend at a Running Room marathon clinic. This was initially for the convenience for both of us; sharing car and boat rides. But once I got started, I found that I loved the camaraderie and the thrill of running with others who were as competitive as me. These people talked a whole new language that I did not understand: PB (not peanut butter, but Personal Best), race pace, tempo runs, LSD (not drugs, but Long Slow Distance), speed work, hill workouts, chip timing, injury prevention, running nutrition, gels, fuel belts, and the latest running shoes. They had goals for certain races; they talked about trail runs, series races, destination races, etc.

It did not take long to get completely absorbed into the running world. I began reading running blogs, magazines and books. While I had been doing some yoga, I upped that activity even more and found a wonderful connection with mind, body, strength and running. I ran four or five times a week – sometimes more. I easily got up early in the morning, if it was for a run or running adventure. I encouraged others to get out and run. I started a running blog (you’re here). I thought I could perhaps make a career out of running (still the plan). I began taking a fitness training certification course. I signed up for another running clinic – to take and another one to coach. Oops, I’m getting ahead of myself in the timeline.

My first serious running event with this newly found spirit was at the Goodlife Fitness Marathon in Victoria in October 2013. This was the race my running group and my friend were training for last summer and fall. I however chose to not run either the half or the full, but opted for the 8K. What an event: we picked up our bibs – which at the time I was calling race numbers, duh, get with the program; attended the Race Expo – entered every draw there was – never winning anything! The pre-dawn Sunday race started in a corral with hundreds of other people and I got completely caught up in the excitement of the whole scene. Amazingly all the training paid off and I ran the 8k in a PB of 38:36 and ended up being 4th out of 139 in my age category. Unbelievable! I was hooked on these events!

After that first big race, with chip timing and tons of people, I decided to sign up for the Vancouver Island Running Series and joined the Bastion Running Club. Since January, I ran 5 races in the series: the Harriers Pioneer 8k, Cobble Hill 10k, Cedar 12k, Bazan Bay 5k, and the Merville 15k. While not the crazy big attendee numbers as the marathon races, there was just as much competition. I placed in the top 10 in all the races in my age division and much to my complete delight, placed 6th in my age division for the whole series. I think I like this competitive stuff! Although this was only my first time running this series, I’ll be back! I realized quite quickly, given the level of competition, this series is an absolute must for runners to stay competitive over the winter. I PB’d in all the races, except the first one – an 8K… being just seconds slower than the 8K race in Victoria the previous October (I blame the seasonal consumption and slow-down in training over the previous month). I also ran distances, 12K and 15K, which I’ve never run before and therefore they we definitely PB times. I can handle these distances, if I think of them as multiple shorter distances, but I still don’t think I’ll jump up to a half marathon distance.

Vancouver Island Running Series - 6th place

Vancouver Island Running Series – 6th place


This past weekend I ran the Times Colonist 10K; another fabulous big race in Victoria, which I’ve wanted to do for years, but the timing was always wrong or I easily found other excuses. This year… no excuses, plus I felt an obligation as a coach to my Running Room students to be there. I placed 980th out of 8473 runners or rather, and this sounds better, 6th in my age division (this seems to be my place), with a time of 49:20. Another PB; which I’m pretty proud of.

Now that I’ve caught, or rather reignited, the competitive running bug in me, I want to get even faster. I know I can. I just need to train harder. I may even considering hiring a coach. I’m not expecting to be anywhere in the same league as fellow Nanaimoite, Erin Burrett, ‘cause I’m just not that young any more, but there are at least 5 other runners faster than me in my age group… let this be a warning!

I’m so glad I’ve taken this racing seriously – even at my age (and I’m not even old compared to some of the other inspiring runners out there still running and racing in their 60s, 70s and 80s). I’ve met so many great people. I want to be a role model to others. I want to inspire runners young and old to get out and move. And above all, I want to keep on running well into the next few decades… as long as I can get the gear on and get out the door!

I can now concur with Rick Mercer, who said, “I think I finally found my sport”. Mind you… it was not running for him, but the sentiment is the same!

Posted in Books, Racing, Running, Swimming, Trails, Yoga

Trail running

Trail running
I’ve discussed this topic before, but I can’t help it… I love running on trails! This past weekend I ran with friends on essentially the same trail two days in a row. I’d run these same trails before and the joy never grows old. At times the trail was wide enough for three of us to easily run side-by-each, including a dog, so we could talk and laugh. At other times the trail is single track and we may walk to keep the dog from tripping the handler. There are wheezingly steep up hills and rapturous down hills. There are deep forest tracks with luxurious moss covered hummocks. There are wildflowers growing amongst the forest giants. Plus there are magnificent views of the ocean. How could anyone tire of this?

I have also run on a nearly weekly basis for many years on the many trails on an island nearby where I live. The aforementioned trail description could easily describe this location as well. I’ve also run on trails around lakes, up and down ravines, up and down mountain sides, along the ocean on and off the beach. These trail experiences have inspired me, motivated me and pleased me practically more than anything in my life. Running with others who also appreciate these environs is the icing on the cake as we all exclaim over and over again… “This is so beautiful!” “We are so lucky to run here!” The exclamations go on and on and they too never grow old. Even in the pouring rain or in two feet of snow. Seriously!

Running on trails is the best thing anyone can do for their brain.

There have been many magazine articles, blog posts, and books written about trail running, including entire magazines and websites dedicated to this topic, but surprisingly there are still people who religiously run on treadmills or roads or the track. Running on trails is the best thing anyone can do for their brain. The agility required to avoid tripping over roots and rocks, whilst looking at and enjoying the scenery and not falling in the water or over cliff edges, makes for a very active mind. Not that a few trips and falls don’t occasionally occur, which then enable us to show off the bruises and cuts of honour, whilst spinning a good tale.

I’ve recently been reading a book called “Running Towards Stillness” by Stephen Legault (2013) and I had just finished writing the above few paragraphs, when I read the title chapter in this book, p.74. It amazingly turned out to be on the exact same topic, with practically the exact same feelings expressed. He says this rather eloquently in these few paragraphs:

“When I run, I allow my mind to range over the landscape. The technical nature of most of my trails demands sharp focus on my feet, without which I’d surely trip or fall. In some places a fall would be very bad. But inside of that focus, my mind and my heart are working things out. I let them.

I run in nature partly because in the woods, in the hills and mountains, by the seashore, I am most able to draw the creative abundance of the natural word [sic] into me. When I run, I am reminded that I am not separate from the landscape. I am simply another element of the land moving through myriad elements indistinguishable from one another.”

“Running awakes my passions, my desires, my vulnerabilities and my creativity.”

“On this particular day, I am awestruck by the sheer magnificence of the coastal landscape. I keep exclaiming to J that “I can’t believe I live here!” It’s pure delight to pass through this place with these friends, and this life.”

I encourage all runners to experience the wilderness on trails; be they through a local park or across mountain ridges, as one of my running heroes, Adam Campbell, frequently does so well. I will leave you with this inspiring video of Adam Campbell traversing some beautiful alpine trails and mountain ridges in the South Chilcotins of British Columbia (watch until the very end… what a great way to end an awesome run):

Posted in Running, Trails

Destination Running

Merville 15k race off to a roaring start with runners of all ages! Photo by M. Hawkes.

Merville 15k race off to a roaring start with runners of all ages! Photo by M. Hawkes.

Some people zip off to Maui or to New York, Berlin, Cape Town, Paris or any number of exotic locations for a marathon or a half. Or they partake in the famous Rock and Roll Marathon series held all over the US and now in several European and Canadian locations too . Or just for the fun of it, they go for weird sounding event names, such as the SeaWheeze, the Kusam Klimb, the Nakukymppi or the Tough Mudder.

Well, I zipped off to an exotic location yesterday! Who says you have to fly for 10 hours to get there? Although it was just a 15k race and not a marathon or even a half, it was, for me, a destination running event. It was held in Merville. Where? And Why? The race is part of the Vancouver Island Running Series, held each Winter/Spring in various Vancouver Island locations. Merville is located just north of Courtenay/Comox and just south of Campbell River. Still not helping? Well it has a General Store, with a gas station and a Community Hall. Geez how much more do you need to know? Um, it is near Miracle Beach… Oh just look it up on Google Maps.

Anyway, it was a lovely day and I’d never run a 15k race before. The furthest I’d raced previously was 12k and that was just a few weeks ago in Cedar. Where? Just south of Nanaimo and just north of Ladysmith. Yet another destination running location! Prior to that the race series was in Cobble Hill for a 10k race. These are all wonderful little communities on Vancouver Island and the races are hosted by the local running club with assistance provided by stacks of volunteers. The after-race food is wonderful and just what a runner needs following a gruelling race and there are ribbons and medals for up to 10 in each age division. Plus as an added bonus, friendships are easily forged as you tend to see the same familiar faces at each race. I’ve made friends with runners from Parksville, Salt Spring Island and Sooke. Where? Look ’em up… All oh so exotic and wonderful destinations! It is just a matter of perspective.

If you really do want to get on a plane or a train or a cruise ship to far flung locations, here’s a convenient list of “Top 10 Destination Races” from Women’s Running Magazine. Surprisingly, none of the races or locations I mentioned above on Vancouver Island are part of the list. If only the rest of the world knew about these epic races, they would be lining up at the door to run them! Time to get the word out!

Posted in Running, Touring

Downton Abbey

Downton Abbey prepares for the hunt

Downton Abbey prepares for the hunt

Well, that got your attention! But what does this charming BBC series have to do with running or exercise? Interesting question. True confession… I’ve just blitzed through the first two seasons of Downton Abbey on Netflix and yes, I loved it. There was enough drama, fashion, culture, history, beauty and mystery to keep me going and apparently millions of others feel the same too. I don’t have a TV and therefore did not watch the shows as they aired, but since everybody is talking about them and references to them keep cropping up, I knew it was time to watch them – especially when I saw that they were available on Netflix.

So what does Downton Abbey have to do with running or exercise? You will actually see very little exercise illustrated in the episodes, especially in the way we think about it these days, such as donning spandex and heading out for a run or going to the gym or the pool. Although I dare say, the grounds of Downton Abbey look marvellous for a very long run, but I do wonder why there is not a pool or a gym somewhere in that massive castle? So no overt exercise, but there would have been plenty to be had in the day. Nobody appears overweight, although, Mrs. Patmore, the cook, does appear to be a bit wide, but let’s attribute that to excessive tasting. However, I would say that a person in her position, as with the rest of the kitchen and serving staff would have been very fit; lifting and moving food and serving items, walking up and down all the stairs in the Abbey and keeping the place in shipshape condition.

Lady Mary and Lord Crawley descend stairs

Lady Mary and Lord Crawley descend stairs


With all the pampering that the Crawley family and guests received you might wonder how they stay fit. It was perhaps a bit easier for the men as they participated in team events such as cricket or tug-a-war or went out hunting or shooting on foot or on horses. Occasionally they were joined by the women, e.g. Mary Crawley, who rode horses sidesaddle. Good grief think about the amazing core workout they must have been just to stay on board. There was of course also all those stairs, up and down to eat all those lovely meals and to change outfits or fix their hair and to sleep. Exhausting! It appears that walking was encouraged, both on the grounds and to the nearby village, but one mustn’t forget one’s hat and gloves for fear of becoming too tanned!
Lady Mary rides sidesaddle

Lady Mary rides sidesaddle


The manly art of tug-of-war

The manly art of tug-of-war


As intrigued as I was about the fitness level or derivation thereof for the Downton Abbey characters, a quick Google search for “Downton Abbey exercise” brought up a completely unusual but entirely wonderful response. Apparently there is a form of exercise for TV watchers that I was quite unaware of until now. It is one that one can do whist watching such TV programs, presumably to prevent oneself from becoming a couch potato. How it works is that when a common occurring action takes place, such as when Thomas lights up a cigarette, the watcher jumps off the couch and performs a specific exercise, such as 5 squats. Downton Abbey fulfils this brilliantly with all its repeat offensives. Here’s a suggested exercise routine from the apply named Downton Abbey Addicts website:
Downton Abbey Workout
If you’ve made it this far down the page, but are not a Downton Abbey addict, get thee to Netflix or some other source to watch it or chose another show (also good for DA addicts between seasons). The exercise game can easily be adapted to any show, e.g. NCIS, when DiNozzo references a movie, 30 second wall sit; Big Bang Theory, when Sheldon misunderstands sarcasm, 20 jumping jacks, etc. and don’t forget the commercial breaks if you watch live TV – So much time for added fun!

Turn the luxury of TV show watching into an exercise routine and have a blast while you are at it. Invite friends over and watch re-runs of Friends or Buffy, but first make a list of repeatable offences that can be matched by a plank pose or sit-ups. In the meantime, I beg Netflix to license Downton Abbey season 3; I’m hungry for it and now have the matching exercise regime with which to indulge my passion.

Posted in Books, Cross training