Experience the Finlayson Arm Ultra
The Finlayson Arm Ultra is a challenging and rewarding trail running experience on southern Vancouver Island. With distances of 28km, 50km, and 100km, there's an option for every level of trail runner. Prepare to be tested by steep ascents and descents, rugged terrain, and over 10,000 feet of elevation gain.
What to Expect:
Stunning Scenery: Immerse yourself in the beauty of coastal views and old-growth forests as you traverse the challenging course.
Technical Trails: Navigate a mix of single-track and double-track trails, with roots, rocks, and varied terrain underfoot.
Unforgettable Challenge: Push your limits and experience the thrill of ultra-trail running.
The 50km Course:
The 50km course starts at the Goldstream Campground, loops around Munn Road, and returns to the starting point. This out-and-back route offers breathtaking views and a true test of endurance.
Conquering the Finlayson Arm 50km Ultra
My experience running the Finlayson Arm 50km ultramarathon was unforgettable. As a seasoned Ironman triathlete, I craved a new challenge and decided to tackle the world of ultra-trail running. I've always enjoyed pushing my limits over long distances, but this race was unique – a pure test of running endurance with over 10,000 feet of elevation gain.
The Finlayson Arm 50km Course
The route, stretching from Goldstream Park to Munn Road and back, offered breathtaking scenery. The run took me 9 hours and 45 minutes, and it definitely wasn't all running! Those relentless hills demanded a strategic combination of running and power-hiking. I knew I wasn't the fastest, but like a diesel engine, I kept steadily moving forward. I finished within my estimated 10-12 hour goal, fueled by the stunning views of Saanich Inlet, Bamberton, and Saltspring Island.
Trail Conditions:
Be prepared for unpredictable weather! I lucked out with sunshine and occasional cloud cover – perfect running conditions. However, the trails are technically challenging, with winding tree roots, loose rocks, and soft, dusty soil. Make sure you have trail running shoes with excellent traction.
Important Notes:
The longest stretch between aid stations is from Rowntree Road to Ross Durrance Lake Road. Carry enough water and fuel to stay hydrated and energized.
Even though aid stations are plentiful, be prepared for anything. Consider using a hydration pack and carrying extra fuel. (I'll share a list of what I packed for this race.) Remember that everyone's needs are different, so experiment to find what works best for you.
Training with a Coach For the Finlayson Arm 50KM:
I knew I couldn't prepare for this challenging ultramarathon alone. Since this was my first ultra and known for its technical difficulty, I sought guidance from my coach, Nick Patenaude. Starting in late May, we embarked on a four-month training plan.
My Finlayson Arm 50KM Training Regimen:
Training for the Finlayson Arm 50km was all about conquering hills. My routine involved relentless uphill and downhill running, challenging intervals, and course-specific runs on the actual trail. I quickly adapted to this demanding training and embraced the long runs on the Finlayson Arm trail.
Familiarizing myself with different sections of the course was invaluable. It boosted my confidence, helped me develop a pacing strategy, and reduced my anxiety about getting lost or encountering unexpected challenges. If you live on Vancouver Island, I highly recommend incorporating the Finlayson Arm trail into your training. If not, rest assured that the trail is well-marked, and the volunteers are fantastic.
Hill Training:
The Finlayson Arm often felt like one giant treadmill hill! There were times when I was practically crawling on my hands and knees. This experience gave me a newfound respect for ultra-mountain trail runners. Since accessing the Finlayson Arm trail for training was sometimes difficult, my coach utilized Mount Douglas Park. This local mountain provided the perfect combination of technical terrain and challenging ascents and descents. The hill intervals transformed my "diesel engine" into a powerful "Tesla Cybertruck," significantly improving my overall running pace, even on flat roads.
The Long Run:
As a triathlete, most of my runs were on the road, with occasional trail runs. I always looked forward to the long weekend runs. Besides preparing me for race day, these runs provided incredible healing and rejuvenation. Working a stressful job at the Ministry of Social Services, I found solace in nature. These long runs were a reset for my mind and soul, a chance to connect with the rhythm of nature. I ran unplugged, carrying only water and fuel, and immersed myself in the experience. Now, I crave those trail runs – they've become essential for my well-being. I highly recommend "nature bathing" to everyone!
Cross-Training:
My coach incorporated cycling and spin classes into my training plan. This helped me maintain fitness, build strength, and reduce the risk of injury by varying the stress on my body.
My Gear and Fuel List
Merrell Men's Agility Trail Running
Ultraspire Astral Camel pack / Hydration / FrontRunners
Tailwinds Endurance Hydration / Found at FrontRunners Vic
Nathen sport Flask for minerals / Found at FrontRunners x2
Cran Razz Clif Bloks
Final Words
There is no excuse for those who live on the Island not to run this race. It is in our backyard and it's the perfect opportunity to get acquainted with running an Ultra trail. Words of wisdom: get a coach, be prepared and have fun. If you would like to pick my brain feel free to contact me via Instagram by clicking the link below. Now, go enjoy running the Finlayson Arm 50km. For a list of other races click here.
A post shared by David Mackenzie-Kong (@davidjkong) on Jan 2, 2020 at 9:54am PST
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