Gorge Waterfalls 100 km Redemption Race 2024

In 2023 , I had my first DNF at the Gorge Waterfalls 100 km. There were a few factors, one being awful weather cold rain, hail and wind, muddy and wet trail conditions and a 16 hour cutoff (meaning you need to finish the race in under 16 hours). There was an option to start an hour earlier that would have given me 17 hours to finish. In hindsight I regret the decision not to take the early start. My training preparation was hindered by an injury leading up to the 2023 race. This contributed to not being mentally confident either. I made it to Wyatt aid station with about 20 km left to go, but I didn’t make the time cutoff so was not able to continue.

Gorge Waterfalls 100 km - Team Victoria left to right Karen Laberee, me, Cory Bergen, Pieter deVries, Lyall Chalmers, Holland Gidney, Arianna Rumenovich, Gord Stickney, Kevin Jickling. photo credit: David Marlor

Making the decision to go back to a race you DNF is like facing your demons. This year the race was moved to two weeks later for better weather and trail conditions. An 18 hour cut off meant two extra hours to finish the race, and better race preparation gave me more confidence to go back for redemption.

There was also a strong contingency of Victoria ultrarunners signed up for the event. I would have had FOMO if I didn’t go back and attempt the race again. David Marlor kindly offered to crew me at the race. On these longer races, having support at the aid stations can really make a challenging day less challenging. So I was set up for a more successful race.

I felt 100% prepared. My training included early morning Wednesday speed and hill sessions with Tri body and solid long trail runs on weekends with Tri body and Forest Dwellers. I participated in a few of the Island road race series for some speed work. Strength training and yoga has also proven effective for me. I also enjoyed swimming twice a week with Mercury Rising triathlon for some non weight bearing extra cross training. I also chose to commute on a bike rather than go by car.

I was well rested going into the race. Trust the taper. Rest is my nemesis, but I realize as an aging athlete, I need more of it. My job is physically demanding as I work as a registered massage therapist five days a week, with an average of four to five clients a day. I’m on my feet all day. I don’t take a lot of vacations other than for races. My life choices.

I do get regular physical treatments including massages, acupuncture, physiotherapy, and chiropractic. Good body maintenance is important to stay injury free. If I feel a niggle, I’m on it.

My three big goals for this race was to make the time cut offs, finish in under 18 hours and to also enjoy the waterfalls. I didn’t set a time goal. I’d rather focus on the process rather than the end goal.

I think ultra running is about making good decisions on the day. I decided not to use poles because I don’t train with them, although a lot of racers did use them. I didn’t use poles last year, so I opted out this year.

I definitely had a lot of highs and lows. These races can be an emotional rollercoaster.

During a low I like to repeat a mantra to myself “looking good, feeling strong, nothing can go wrong“. If I’m struggling repeating this a few times in my head helps me to refocus. I’ve used this mantra for years and it works.

Sometimes a low can mean “you need to eat something“. Could be low on calories. If I’m feeling hungry it definitely means I’m in need of some calories.

One low for me was a hotspot on my right foot caused by my shoe being a bit too snug. I decided to not focus on it. Rather than waste time changing socks or shoes, I’ll deal with it at the end of the race. It was a minor blister. Had it been a longer race then I would have dealt with it. As coach Matt Cecil says “sometimes, but not always, it’s about putting your head down and getting a yourself across the finish line. To a degree it’s going to hurt - that’s part of the sport“.

I was feeling emotional coming into Ponytail Falls. This is my favourite waterfall. I was on the verge of tears, but I had no reason why, until I saw David there. It was a happy/sad moment.

My nutrition and hydration were mostly good and consistent, but I made a small blunder and ran out of water and fuel about four miles from the turnaround at Wyatt. I was a bit worried until another competitor, Christie Allemand, who passed me here offered me a Spring energy gel, which I graciously took. It gave me a boost to the turnaround. Thank you Christie!

The highs were definitely seeing the Victoria crew on the outbound stretch. It was great to see Cory Bergen with his pacer Patricia Rooney crushing the course. He was using this race as his Fat Dog 120 miler preparation. Gord Stickney flying downhill when I saw him, admitting he was hurting. Kevin Jicking looking strong as always. Holland ooking focused and fierce attempting her first 100 km race. Sara Li cruising and finishing into first place overall in the 50-59 age category by almost one hour, Arianna Rumenovich looked stoic and determined , after having just completed her first 100 miler on Orcas island a few weeks ago . The Canadians had a strong showing at this event.

Photo credit bridge Somer Kreisman .

Another high was leap-frogging with Karen Labaree. As she said it was like a repeat of “Sun mountain 50 miler 2018“. I didn’t plan to have a pacer but it is nice to have someone to keep you moving at a decent pace. It can get lonely out there but if you can find someone to key off of it keeps you focused. I did this with a couple of other ladies out on the course including Christie Allemand. She also came back to this course for redemption from last year too and got it!

Arriving at the aid stations is always a high. Cascade Locks Aid Station was my favourite. Run by WY’ East Wolfpack made it a five star glamorous dining experience complete with a chocolate fountain. I went for the peanut butter pretzels instead. I was served pickle juice in a champagne flute by a server in a tux the second time through here. Seriously I will never forget that! Pickle juice helped “turn off” the cramping feeling I had in the quads and got me through the last three miles of the course.

Seeing David Marlor and his help at the aid stations was a high. It really helps to have someone that knows you, and can help you to get in and out of there as quickly as possible.

Roxana Pana blew by me in he last 10 km of the race blaring “ Stayin Alive “ . What an appropriate song choice gave my spirit a lift. She later told me she didn’t have a headlamp so was trying to get in before dark.

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Sara Li and the KOA Sasquatch.

Photo credit David Marlor and James Holk.

The biggest high was the last stretch through the town of Cascade Locks. People were cheering, honking and clapping the racers to the finish line. I was in shock when I saw the clock 15:59:02. I was second in my age group of 50-59.

Victoria runners took the top three podium sports in the female 50-59 age category. Sara Li in first place , me in second, Karen Labaree in third . Way to go Canada!

I don’t take finishing these long races for granted and feel grateful for being able to complete one on the day. It is a feat in itself. Ultra races are hard physically and mentally. No matter how ready you are there are things you can’t control on race day.

I knew there was a few from our group who were not able to compete on the day and it’s tough when you know how hard they worked and how much time goes into preparation. It doesn’t seem fair when things don’t work out on the day or you don’t make it to the start line due to injury.

The funniest quote I heard all weekend was from Holland Gidney after the race “I’m surprised not too many old people were racing“ lol. The oldest female finisher was 57 and oldest male competitor was 63. I still hope I have a few more years of ultra- running/racing left in this old body, ha ha.

My secret to success - Epsom salts baths with a candle and listening to Mel Robbin’s podcasts. The perfect Tri fecta. Looking forward to buying my new candle from Wildwood Candle Co.

Huge thank you to David Marlor for crewing me along the journey, big thank you to my amazing coach Matt Cecil for helping me get to my goal of reaching the finish line. To Nikki Jomha - BadAss Chicks Run Trails and Tri body training group. Holly Dickinson owner of ACCEL Strength & Conditioning Inc. I’m grateful for the workouts and long training runs. Thank you to Day Break Racing and to all of the volunteers for a memorable weekend of racing in the Columbia River Gorge .