How to tie the Swiss Knot, the only knot a trail runner should use

With winter weather, you may find that as your shoe laces freeze up they may not stay tied up, or afterwards your frozen fingers cant pry open the frozen laces.
This very simple shoe knot will stay tied up and just slips open with a gentle tug even when frozen.
You will find yourself only using this knot for all your shoes, after trying it out on your next trail run.

Living vicariously through my friends

 Sulphur Springs Trail View 

Our newbie trail runner from London via Eugene Oregon, Katie on the Right with Meg from Toronto

After the 20K and 40K fun runs, there was a pot luck brunch at Monica and Phil's

Before I forget,

I may have mentioned to you (a couple hundred times) about my running idol Monica, and her inviting running friends to a 20K or 40K Fun Run from her home during tte winter months.

Well Sunday was the first one and I volunteered to do the aid station that was normally done by her dad (Dieter) for years until becoming sidelined to a wheelchair with some health issues. Anyone who has run the Sulphur Spring Trail Races up until a couple years ago, would come up to the aid station before hitting the 'Lolly Pop' sections of trails as it become known as Scholtz's Deli because of the hot foods and beverages he would bring out during the late night early mornings of the ultra races to fuel the runners on toward the finish. 

I contacted Jennifer Anne to see if she was going to attend and when she said yes, I offered that she come with me. She asked that we not run out of gas on the 401 like what happened to us a few years ago. 

(make one little mistake and they never let you live it down) 

Katie, a newbie to our trail running group but not to trail running by a long stretch, also drove to Ancaster to do the 20k. 

Katie is from Eugene Oregon and doing her PHD at Western and has said that she has to go to the Byron ski hill to find anything close to a hill like she normally trains on back home, and this sounded like a welcome change.

She hooked up with Meg from Toronto who knew the course, plus had enough speed to make it a bit of a challenge for Katie.

Afterwards we all met at Monica and Phils home for a pot luck brunch.

And that's where all the good stories start, like a couple years ago Bill, Danny and myself showed up to do the 20K fun run and were sitting at the dinner table afterwards as Iris Cooper said she had just signed up to do a 200km trail race in Switzerland in the summer. Then Monica asked 'what is the date for that?' She then got up looked at the calendar and said she was free that date, so right then decided to enter as well. Danny and Bill looked at me and shrugged and said it takes us longer to plan a 10k race in Ontario then they did for one in the Swiss Alps.

Well Sunday's best story was again coming from Iris Cooper who came out to do the 40k fun run to get a longer training run in following an Ultra she did in October.

When I asked for details of her race she commences tell me she did the Moab 240 MILE Utra in Utah.

Temperatures ranged from hot during the day in the lower elevations while getting below zero during the night plus snow in the higher elevations.

She said she was hallucinating something fierce and at one point sat down, pulled out her cell phone and called her husband to come pick her up, she was done.

He kindly pointed out that he was in Toronto and could not pick her up, but was following her progress in the race as all runners had to wear tracking devices and could be seen live on the race web site.

He told her she was only three (3) miles away from the finish and she better get going.

Iris, got up and ran the three miles to the finish line with a time of 110 hours, 7 minutes and 8 seconds.

WTF!!?? That's 4-1/2 days without sleep, and running a race.

And yes there were other stories told, and will share with you out on the trails.

Night Trail Running

Just in time for deer hunting season, we will start our evening trail runs in the dark right from the start. So please do not wear your tan colored winter toque with the white pom pom on top any where near me when running.
Wednesday evenings (year round, any weather) starting at 6:01 PM we run Kains Woods Trail - West.
Parking along the wide shoulder on Westdell Bourne at Kains Road.
Try to get there a few minutes early to make sure your headlamps are powered up so you wont hold up the group as you look for the fresh batteries in your trunk. (Like me)

Google Map Link to Kains Woods Trail - West

How to make a great trail run?

Just add: rain, mud, booze, chocolate and good friends.

Makes a perfect recipe for a trail run.

A long line of vehicles parking on the road, our on going protest of the 'Pay to Park' by Ontario Parks.

Champagne, craft beer, chocolate, home made treats, local pepperoni sticks, brownies and mars bars.

First it was "Rookie Hill" now Bill W. has done a wilderness teeter totter as a new challenge.

Even at the side of a road, trail runners sharing tall tales at the end of a great run at Komoka Trail.

Next week we will be back at our winter hiatus,  Medway Forest Trails start/finish at the London Archaeological Museum 

Cheers!!

Champagne and Mars Bar Trail Run

Saturday October 27th 

 Yes it's that time again the Annual Champagne and Mars Bar Trail Run at Komoka Trails
This run has proven that runners will show up in any weather in large numbers when there is alcohol and chocolate available.
For almost 20 years we have made the last Saturday of October a fun trail run where we gather at the end and toast our good fortunes and pig out on chocolate.
PLEASE DO NOT USE THE PAY FOR USE PARKING LOT
There is ample room on the south shoulder of Oxford Street West, just before the old park entrance to accommodate our vehicles, and is only a short road portion to get onto the trails.
Please feel fee to bring some other munchies to add to the Pot Luck.
Start time is 8:01 am
Please carry water

Meadowlilly Trail in Full Fall Colours

It was crisp morning trail run, but everything was in full fall colours and made for a great run.
Some newbies out as well and I don't think they were scared away and we should see them at the Champagne and Mars Bar run next week at Komoka Trails.

A Job Well Done

The Phoenix Trail Race was a bast!
Great course (even when done in reverse), well stocked aid stations and great volunteers.
Thanks to the hard work of the Phoenix Race Committee that made it all come together.
Plus the weather was ideal for a run around the lake.

Have you tried night trail running?
If not, you should, it makes for an entirely different feel to the trail you may know like the back of your hand.
Wednesday evenings year round, we meet at Kains Trail - West at 6:01 PM and now with the early sunset, headlamps are required. Come out and give it a try, we haven't lost anyone. (yet)

Meadowlilly Trails on October 20th will be a beautiful run with the fall colours.
Then on Saturday October 27th is the infamous Champagne and Mars Bar Run that gets the largest turnout of runners at Komoka Trails. (figures alcohol and chocolate gets people motivated) 

Then we revert to our winter hiatus trail at Medway each Saturday till spring.

Phoenix Trail Races this Saturday

The most scenic trail race courses in Ontario.
I hope you have registered to run the inaugural Phoenix Trail Race, as they have added some interesting touches...such as running the race in reverse to the old Vulture course.
If you can volunteer they would love to have you.
Well I better start my training, as I am doing the 25K
See you Saturday!

Gibbons River Trail

A great group of trail runners for Saturday morning trail run at Gibbons.
Some of the group had already completed a 11km out and back on the trail earlier to get their long run in, plus some newbies to trail running.
I always look forward to new runners coming out, so I can tell tale tails of how good of a trail runner I used to be.
Our motto doesn't scare them off either.
No Cost
No Support
No Sympathy

If you have been considering on joining us when you get out on parole or some other excuse, we would love to have you.
Just show up a few minutes early so we can introduce you to the group, and please carry water because even though we are a friendly group we do not like to share.

Soiled Sport New Headquarters

The New World Headquarters for Soiled Sport

With the Soiled Sport Blog being moved up the ladder in rankings from the top 50 to now the top 15 trail running blogs, it only seemed right that we also move up in the world.

It's amazing the number of hits this blog gets in a year, but then it's also amazing how many more people have been hitting the trails for their running fix.

If you have an interesting trail running related story or picture you wish to share on this blog, send it in, we would love to have it.

Have You Started Your Training For The Phoenix Trail Races

Only 12 Weeks Till Race Day

I was asked by both Robert and Sarah how my training for the Phoenix Trail Races was going.

Well, not only have I not been training, I have fallen off my weekly schedule of trail running.

So,today I looked at the calendar and came up with a 12 week plan and wrote it out in detail.

One that is bullet proof!

One that will bring great results!

One that I will start tomorrow or the next day. 

Or if it' to hot or to cold I may need to postpone for a while longer.

Joking aside, training needs to begin.

For all of you trail kickers not already registered, why risk having to go on the waiting list when it sells out? 

Enter today and start training for one of the "Must Do" trail races in Canada

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PHOENIX TRAIL RACES LINK

  

Dirty Dozen Questionnaire

I had mentioned I was going to send out a list of questions to each of our Soiled Sport Trail Running Group.

Figured I would lead off with what it look like, by answering the questions myself.

I hope whn you get the questionnaire in your inbox, you will take the time to share your answers.

Photo's are welcome as well

The Soiled Sport Dirty Dozen Questionnaire

Name: Larry G.

Years Trail Running: 20+

1.       What got you into trail running?

a.       Marathon training with fellow London Pacers during a very hot summer, it was suggested we meet on Saturdays at noon (because Crazy Legs Pellow was a dentist and worked Saturday mornings) So we met at Komoka and it then morphed into Wednesday nights and rotating Saturdays

2.       Longest trail running distance? (training / race)

a.       First one was Haliburton Forest 50K

3.       What is your favorite London area trail? And why.

a.       Komoka because it is so beautiful in any season, plus nostalgia.

4.       What is your most memorable training run or race?

a.       We were doing Kains Woods Trail way back when we could do the back end section that is now off limits. We were doing a Saturday morning run and fog drifted in and all you could see was the back of the person in front. A train was in the distance with its horn blowing. Jim G. had us all stop and just listen. It made everything feel very remote, even though we were minutes from the city.

5.       If you were to talk someone into trail running what would the sales pitch sound like?

a.       It’s not only the scenery and the challenge of the trail, but the runners are very interesting and supportive.

6.       If trail running is considered a passion, what other things are you passionate about?

a.       I am passionate about Canadian history and geography. I have the pleasure of a wife and friends who love to ‘do things’. I have been able to run, hike paddle in a number of Provinces and Territories. And it baffles me at the size of our country and how remote some areas are and are populated by people glad that you came to look and experience. And as I tell anybody I run with “it’s amazing that anything got discovered in Canada”

7.       Tell us about a training run that involves weather, good or bad.

a.       On a Wednesday winter evening we were to run Komoka trail. The snow had been coming down heavy all day and could barely get into the parking lot. Only Adam and I showed. We started our run and the snow was shin deep, and just got worse. When we got to the first open field area the snow was waist high drifts. We turned back. On the drive home the ditch was littered with cars that just slid of the road. A good night to call it quits early.

8.       What is a strength you have in trail running and what is something you consider a weakness?

a.       Stubborn, is that strength or just the brink of stupidity? But my weakness is sweating. It causes dehydration and cramping in races, as I cant drink fluids fast enough.

9.       What music do you listen to running or relaxing?

a.       Affairs of the Heart, Juliette Kane and CBC orchestra. It is about 22 minutes of music that makes me like I am completing something great.

10.   Post-race or training run food or beverage that makes it all worth it?

a.       Coffee after a trail run with friends.

11.   Favorite running story?

a.       I was in the Jasper – Banff Relay a number of years ago. Our teams plan was  to shuttle the runners kit bags to the section they are to run. But they mixed them up and I got my street clothes, so I ran my section in my underwear.

12.   Who is my running idol?

a.       To all of you who have been within ear shot of me during any trail run, I always tell of my trail running idol Monica Scholz. A Canadian trail / ultra-running legend and the worlds nicest person. Followed by a large number of my fellow trail runners who make it look so darn easy. You Bastards!!

Tick me off

A Mosquito and Tick repellent you can make at home that really works.
Recently we had the Soiled Sport mobile command center parked at Long Point Provincial Park.
To say they have a mosquito and tick problem would be a gross understatement.
Not only did Siri act like a Swiffer for ticks each day but we would have to do a body check every time we ventured out to make sure they did not find a hiding place on us.
And they did, those ugly little buggers.
So, at a store in Port Rowan they had a sign saying they had a sure thing for repelling ticks and mosquito's using geranium essential oil and a base oil to mix it with.
So I decided to give it a try.
The geranium essential oil cost me $14.95 for a small 10ml bottle, and as the base oil I used a travel size bottle of unscented baby oil for $2.99.
(they recommended using olive oil to keep it all natural)
The idea of using the base oil is that only a few drops of the geranium oil is required and putting it directly on the skin would be way to concentrated.
So as per directions of drops of geranium essential oil to base oil bottle size, in my case 50 drops into the baby oil. You then shake well and apply to the exposed skin.
It worked very well and even the most determined mosquito seemed to give up shorty after being close to my exposed skin.
We also applied to Siri's ears and around her neck area, and seemed to keep all those varmints away.

It has a mild herb like smell, so no worries about having to smell like a chemical pit or a cheap perfume.

Show your colours

Happy Birthday Canada

You don't have to be Einstein

Did you know that the Soiled Sport Trail Running Group has been kicking dirt for well over 20 years?
And there are so many of you who I/we know so little about.
Of course you all know me as the former speech writer for United Nations Secretary General Ban Ki-Moon, invented the calorie free butter tart (but sold it to the sugar industry who are keeping it a secret as it would collapse the world sugar industry) and of course my amazing trail running ability of tripping over shadows of dew worms.

So, I was thinking of making up a list of questions and sending them out to all of you, and if you send them back, will share your answers to the group.
And for the sake of privacy will not use last names, so those of you in witness protection have no worries.

Cheers!
Enthusiastically,
Lar

Elgin Trail Run Cancelled

Saturday May 26trail  run from St.Thomas to Port Stanley has been cancelled and will be moved to a later date.
With the weekend being both the Sulphur Spring Trail Races and the MEC Marathon, the Soiled Sport group felt it would be best to postpone.

Just mention booze after the run.....

Our Cinco de Mayo and Love -A-Trail run on Saturday was a big success.
Over 30 runners came out to see what condition Meadowilly Trail was in after that monster of a wind storm on Friday.
Afterwards there was some refreshments, nacho's and salsa, and some incredible tequila infused deserts hand made by Erika B.
Thanks to all who registered for the Ragnar "Love-A-Trail Challenge" to help raise trail awareness plus to  donate funds to the non-profit Leave No Trace from the accumulated trail miles run during the challenge.

Love a Trail This Saturday and do some good

Come play, rain or shine, in the Meadowlilly Woods Trail this Saturday and take part in the Ragnar Love - A - Trail Challenge.

Our ultra trail kicker, Jay, is a Canadian ambassador for the Ragnar group, a world wide network of trail running wizards.

If you go to the Ragnar page and register on line. You can do so for free...YES FREE!!. Or you can pay an entry fee that will get you a medal, that you can wear or plant it in the ground and it will grow into a tree. 

Three easy step[s:

1. Register on line
2. After your run go on line and enter your distance
3. Do some good, as with your entry Ragnar will donate one dollar on your behalf to Leave No Trace

They are hoping that enough runners will register so they can accumulate 15,000 miles / 24,140 kms

So with Soiled Sports trail runners we hope to help blast past that goal.

Read all the details and register on line from this link:

Ragnar Love-A-Trail Challenge Link

A DAY AT THE RACES

Team London Pacer 

Water Station #3

Some People should look in the mirror before venturing outside!

Robert getting warmed up before the rush.

Sexy ladies.....??

One would think this would not be something to brag about.

Lani making it look so easy!

Just 2 months ago Gibbons was under water

This Saturday April 28th we will be running the Gibbons Park River Trail.
Always a threat of flooding after heavy rain at any time, but the above pictures were from two months ago after heavy rain that also caused snow melt that caused major flooding all along the Thames River.
So, it will be interesting to see what condition the trail will be in as the river could have washed away previous obstacles or created entire new ones.
Join in the fun, Saturday April 28th, at 8:01 Am
Parking at the Gibbons Parking Lot at the base of Grosvenor Street West.

Westminster Ponds 2018 Medium

It will be a high of 10 and a 99% chance of mud

Westminster Ponds Trail April 14th

Our first trail run of the season at Westminster Ponds Trail this Saturday, and with expected weather conditions, you may want to leave those new trail shoes for next week.

This trail is known to be muddy even during a drought, but don't let a little mud turn you off.

The trail is wide and rolling hills breaking out to open fields. Plus you will be running past what is reported to be the oldest tree in London.

We meet at the parking lot at the rear of the London Visitor Centre on Wellington between Southdale and Commissioners Road.

Start time is as always, 8:01

Distance is around 8-9 km 

Please carry water, as it is reported to be in the double digits on Saturday.

Meadowlilly Trail - Start of a New Season

What a great morning to start a new trail running season with Soiled Sport.
It was crystal clear sky's, a crisp temperature so that the muddy sections of the trail were still slightly frozen and a great turnout that included some newbies to trails.
The early hours, long distance crew had a great turnout as well and they finished just as we were ready to start. Some of them joined us to add to their kilometer distance.
March 31st will be at Komoka Trails, so remember DO NOT USE THE PAY FOR USE PARKING LOT.
We park outside of the No Parking signage on Oxford Street just east of Woodhull Road, on the south side of the road. A few hundred meter run down the road to get to the trail head.
Google Maps Link to Parking
Please carry water, as the temperatures are rising and there is No Support, No Cost, No Sympathy to these runs.
To any newbies thinking of joining in on our runs, we make sure everyone is accounted for, as we have not lost anyone.......yet.

Winter Hiatus at Medway Trail is Over

We now start our 2018 Soiled Sport Trail Series

St. Patrick's day morning was our last run as part of our winter hiatus at Medway.

Next week we start our weekly rotation of trail locations in and around the London - St.Thomas area.

March 24th at Medowlilly Trail in east London.

A list of all the dates and locations are listed to the right of this column.

Hanging out with Monica

To anyone who has run with me, you know  that my running idol is Monica Scholz a record holder for a number of Ultra Running events around the world.

Her back yard backs onto the Dundas Valley Conservation area in Ancastor, an area we only refer to is Sulfur Springs Trail.

She contacted me a couple weeks ago to inform me she was having one of her 30km fun runs on February 11th and a pot luck to follow at her home.

Since I am far from doing 30k I offered to be the aid station guy, a position her father used to do, but do to illness can no longer do.

So myself, Terri and Brian made the pilgrimage to 'Monica and Phil's.

The London contingent was from the furthest distance but runners from the GTA were e-mailing regrets a the weather was to bad to travel. WIMPS!!

I am sure that now that they have met Monica and Phil along with some of her ultra friends who did show, they will now be as impressed as me.

Water fall next to the trail by "The Gate House" on the main loop.

Monster Donuts, a small donut company in Hamilton that has line ups around the block by people looking to get a dozen, were part of the pot luck

The aid station goodies. Yes that is sushi on the left.

Hot cider too.

From left to right: Terri, Dominique, Monica, Stephan, Iris and Brian made up the 30k group.

The 10k group started at 11;00

Phil showing off the Slow Poke Ultra Relay Team shirt from the 2017 Sulfur Springs Trail Race

His other prized t-shirt he picked up at a recent outing, just to get a reaction from  his running group.

Not that there is anything wrong with that.