The 2008 BHP Billiton Rock and Ice Ultra took place in Yellowknife, NWT beginning on March 22. I competed in the 135km / 3 day stage race and provided the following articles and updates.
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 Breathe Magazine (Part I) - Pre-race article
Breathe Magazine (Part II) - Race article
 Snowshoe Magazine - Race article
 La Sportiva Running Team - Race Report
 Training - My training for the months of January to March leading up to Rock and Ice.
 Montgomery and Spafford Adventure Writing - Archived articles on Rock and Ice.
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April 11, 2008/Gear list...
One of the most challenging things about Rock and Ice, other than the race itself, is getting the proper gear. I read everything I could leading up to the race to prepare me to make the best choices I could for the gear I would need come race day. One small mistake with your gear selection and you could find yourself in a lot of trouble.
In addition to reading everything I could about the race last year, I was very fortunate to have emailed with 2007 Diamond Ultra winner Dave Mackey, who was extremely generous with all the helpful information he provided me with. While the 2008 race offered different challenges and conditions (-10 to -20C and deep sugar snow) compared to 2007 (-42C and faster conditions), much of the equipment needed is similar.
In the north, it is vital to wear gear in layers that protects you from the wind, breathes, is loose fitting, ventilates easily and does not permit you to sweat. The following is a list of some of the vital gear that I used at various points during each day. Please also see the list of mandatory and recommended gear at www.rockandiceultra.com.
Gear worn during the race:
 * La Sportiva Crosslite trail running shoes (www.sportiva.com) – Incredible shoes. Light, flexible, aggressive sole and scree guard upper for added snow protection. I had absolutely 'zero' foot issues or blisters in these shoes! I wore a half size bigger than normal so I could wear 2 pairs of socks.
* Dion 121 Running Snowshoes (www.dionsnowshoes.com) – These lightweight snowshoes were great when I was running in them and easily fit into my pack when I wasn't. Can also switch easily between a standard cleat and deep cleat depending on the snow conditions. Definitely the best running snowshoes on the market!
 * Kahtoola Microspike Running Crampons (www.kahtoola.com) – I had expected to wear these more, but because of the deep snow I only wore them for the final 6km of the race on the ice highway. They were great on the ice and I expect to wear them more next year.
 * 2 pairs of Wigwam Merino Wool socks (www.wigwam.com) – The two layers of socks helped to keep my feet warm and protect me from blisters. I wore the Snow Legend Fusion and the Snow Whisper Pro. Great socks and combined with the Crosslite shoes, had no blister or foot issues.
* Sugoi La Sportiva Running Team Jacket (www.sugoi.com)
* Sugoi Wallaroo Merino Wool ½ zip longsleeve (www.sugoi.com) – For a base layer top, you have to go with merino wool and this shirt worked great. The zipper is key to help with venting when starting to get warm.
* Mizuno ½ zip Breathe Thermo long sleeve (synthetic wicking) – This worked really well over the Wallaroo top. As with above, the 1/2 zip is great to vent.
* Neoprene cycling booties – I started each day with these, but found that they got some snow and ice buildup, so took them off after about 4 hours. Worked well though and would do the same next time.
* Outdoor Research Vert Pant - Great pants that block the wind well and provided warmth.
* Sugoi Running tights (www.sugoi.com) - Used as a base layer.
 * Julbo Trail Sunglasses (www.julbousa.com) – Great sunglasses that are lightweight, provided excellent protection from the suns harmful rays, but did not fog up.
* GoLite Multsport backpack (30 litre capacity) - A very lightweight and comfortable pack for running that was just the right size for all of the gear and mandatory equipment needed. Handy pockets in the front to store gels and food.
 * Mizuno Breath Thermo base layer gloves - There were times that I wore these gloves alone, but found they worked great as a base layer.
* Grandma Rosie double layer fleece mitts - Homemade. I never had cold hands the entire race. Thanks Mom!
* Windproof/breathable running hat - I was surprised that I actually preferred a fairly lightweight hat. I sometimes started with a heavier hat or with a balaclava, but always switched back early.
* Balaclava - Usually just wore this at the start of the day.
* Buff headgear - I wore this on my head, but used it more as a layer around my neck that I could pull up over my face when going into a strong headwind. Used this a lot instead of balaclava.
* Waterbottle wrapped in bubble wrap and duct tape - This helped to keep the water from freezing. A fleece dog bootie or sock over the top also helps to keep the spout from freezing.
Other supplies and gear at night:
 * Jetboil Stove (www.jetboil.com) – This is just the coolest stove I have ever used! The fuel saving heat exchanger and fuel canister attach directly to the bottom of an insulated mug. The mug comes with a handle and covering that you can use to drink directly out of. This lightweight, quick and easy to use design was very welcome after a hard day on the trail. While, some people don't recommend butane stoves for winter use, I found the Jetboil worked very well in the temperatures I was using it at (down to -15C). It is currently not available in Canada, but it will be soon. A big thank you Jetboil for letting me test this great stove in a cold environment. It passed with flying colours!!!
* The North Face Solar Flare (-30C Sleeping Bag) – This fantastic sleeping bag kept me nice and toasty warm at night. Thanks again Megan for getting me the great deal on it!
 * Thermarest sleeping pads – We had to sleep on the snow at night, so I wrapped two lightweight inflatable sleeping pads together and laid them on top of an emergency space blanket for added insulation from the cold.
* Down Jacket – A change of dry clothes was important for camp at night.
* Fleece pants
* Down camp booties – It was nice getting your feet out of shoes at the end of the day and slip them into cozy down booties.
Food during the race:
* Gu Energy Gels and Clif Blocks – Tried to alternate between taking gu and a serving of Clif blocks every 30-45minutes in addition to water or Gu sport drink. It was important to keep gels in my mitts before using them to prevent them from freezing up. The Clif Blocks were a little hard, but you just needed to suck on them for a while. I tried to take in about 300 calories per hour.
* Nature Valley Granola bars – I tried to eat a granola bar every 90 minutes or so. Did better with this on day 3 and noticed a big difference. Granola bars are much better in the cold than regular energy bars as they won't freeze up on you.
Food at camp:
* Dinner – I ate about 1200 calories for dinner in two packages of campfood each night (1 pasta and 1 rice and bean). I also ate as much other food as possible at night including chocolate, macadamia nuts, First Endurance Energy Bars (www.firstendurance.com) and anything else I could get down. Breakfast was usually oatmeal, but I found I did better after eating pasta for breakfast on day three.
If you are planning to run Rock and Ice in 2009 and have any questions about the gear I used, please feel free to contact me at spafford@healthandadventure.com
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April 1, 2008/Breathe Magazine and La Sportiva Running Team...
Two articles from Rock and Ice are now posted online at Breathe Magazine. Check out the pre-race article Sara wrote and then my account of the race in the second article.
There is also a short race report posted on the La Sportiva Running Team website.
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March 31, 2008/Snowshoe Magazine...
It's good to be home, but I still find myself looking at the map and thinking often about the race. Writing about Rock and Ice has been very good therapy though.
The article that I wrote for Snowshoe Magazine is now posted online. Click here.
Thank you to all who helped to support me, wished me well and followed along in the race.
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March 24, 2008/Finished!
Congratulations, Derrick, on your amazing finish of the Rock and Ice! Derrick finished 2nd in the foot division of the K-Rock Ultra. The conditions made the first two days a lot tougher than expected, as they received a lot of snow the day before the start. He ran the entire 135km on snowshoes, except the first 2km and last 6km. He'll be back home in time to celebrate his birthday on Wednesday.
 Day 1 finishing. The snow was like sugar, making for a long, difficult day on the trail.
 Nearing the finish on Day 3. The last 6km was on the Ice Highway, where everyone could finally remove their snowshoes and run in.
Photo credits: Rob Howard/SleepMonsters.com
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March 21, 2008/ Pre-Race: Settling into the Athlete's Village...
Derrick arrived in NWT last night, after a very nice visit in Edmonton with his sister Karen, brother-in-law Ken, and nieces Anna and Shannon. They treated him to the kind of warmth that only family can offer - a definite comfort while traveling. They also had a huge, runner-friendly meal which Karen dubbed "Operation Carbs".
From the airport in Yellowknife, the race organizers provided transportation down to “The Ice” (i.e. a frozen Great Slave Lake in front of the city) where he checked into his hut-like structure with three other racers. The huts have a wooden floor, bunks and a stove heater. The temperature outside was brisk, but the hut kept them very warm throughout the night.
Everyone was hoping to see the northern lights (which reportedly had been spectacular the previous evening) but it clouded over, so no luck.
This morning, he went for a short run on the Ice Highway, a uniquely northern type of road, with trucks and cars driving by just like on any highway. He then went to a safety course that the race was offering. He said it was very well done, and full of useful information for both preventing and dealing with many circumstances that could (but hopefully will not) arise.
A bunch of racers were planning to go to Overlander Sports to pick up fuel for their stoves and any other last minute things they might need. It was helpful of the store to open today, on a holiday, to accommodate the racers.
Light snow has been falling intermittently throughout the day, though the forecast calls for clear skies tomorrow.
Derrick sounds happy and content, and now he just wants to “get running!” Sound familiar?
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March 20, 2008/Article in Napanee Guide...
Click here to see this article about Derrick in the Napanee Guide.
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March 19, 2008/Heading North...
My winter sleeping bag arrived yesterday (thanks again Megan!), so I’m now all packed and ready to head north tomorrow morning. I feel very fortunate to be running Rock and Ice, and am really looking forward to getting there and getting started. This really is a once in a lifetime opportunity!
There are so many people I owe a big thank you to for support, advice and inspiration. I hope I don’t miss anyone. Thanks to Buzz Burrell and the La Sportiva Running Team (and affiliate sponsors), Dave Mackey, Keith Morgan, Debbie and Jack McKeown, Peter and Judy Montgomery, Jack and Rosemary Spafford, Bob Duess (President of Duess Geological Services Ltd, for the GPS), Jetboil Stoves, Karen Spafford-Fitz, Megan Cheesbrough, Wigwam Socks, Joel Perrella (Breathe Magazine), Ryan Alford (Snowshoe Magazine), Scott Smith (Rock and Ice Race Director), Scot Mundle (Napanee Chiropractic and Laser Rehab Clinic), Brennan, Heather and most of all, Sara (Wish you were coming too. I’ll miss you!).
Check back soon, as I’ll be sending back updates from Yellowknife for Sara to post.
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March 18, 2008/Strategy...
I’ve had a number of people ask me about what my race strategy is for Rock and Ice and to be honest, I haven’t really thought that much about it.
This race has just so many different variables involved that if you get too competitive early on, it’s just going to come back to bite you in the ass later. I’ve read a lot about people getting themselves so psyched up for a race, but then not really taking care of all the little things that will help them actually have a better chance of completing the race. That’s one thing that I really like about ultras, is that it’s a mutual respect among fellow competitors, sharing information and working together against the distance and conditions we will all be running.
So, having said that, my race strategy is to get through the first day as comfortable as possible and have a better idea of what to expect for days two and three. Then, if things feel good, maybe start thinking about pressing a little harder.
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March 17, 2008/Taper Madness...
The training is done. Everything has gone very well since November with only a few glitches to think of. Now is the time to cut back even more in training and really let the recovery magic sink in.
I really don't like tapers. I love to be out there running each day...a lot! It's just such an amazing feeling to be able to spend a day running trails, hour after hour, and then wake up and do it all over again the next day. It’s very empowering. I feel sharpest when I am putting in large quantities of running, but realize that for me to run the best I can at Rock and Ice, I will have to be very well rested.
The tough part about a taper is that because you are not running as much as normal you begin thinking that you are losing fitness even though the taper will in fact make you stronger. Then there are always the phantom aches and pains that pop up which really aren’t real and you wouldn’t even notice if you were training harder. This is where I find that looking back over my training log is always a good thing for me to do. The running that I have done since November (especially during January and February before tapering for Pittsfield) has included the highest amount of running I have ever done in my life. There were many weeks where I was running as much as 20 hours per week. Throw in some good long runs, hill training, tempo runs and snowshoe runs and I feel as though I am very well prepared for Rock and Ice.
Looking back through my training I always enjoy not only looking at the amount of running that I've done, but also the 'things' I've experienced while doing it. During these long hours of running, I've had lots of time to think about many things including Rock and Ice race preparations, work, music, politics, Brennan and Heather, our dogs, Sara and how fortunate I am. That's the great thing about running is that it allows your mind time to wonder.
The other thing I've experienced a great deal of on the trail recently includes a lot of wildlife. Some of the animals I have been fortunate enough to see recently include many deer, foxes, wolves, coyotes, porcupines, rabbits, raccoons and a fisher, just to name a few.
I’m really looking forward to getting back out on the trail again, and enjoying some long days of running. I guess in another few days I will have lots of opportunity for this.
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March 16, 2008/Napanee Guide...
Anthony Hampton stopped by to interview me for an article he will be writing for the Napanee Guide and possibly a new Frontenac Weekly newspaper. Anthony took a few photos of all the gear that I will be using at Rock and Ice, and of course, snuck a picture of our famed Snowshoe Wall in our fancy dinning room. I expect the article will be out later this week.
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March 15, 2008/Making a list!...
 One week to go until the start of Rock and Ice!
Having just recieved my entry confirmation a few weeks ago, I have been scrambling to get the necessary gear ready before flying out early Thursday morning. The biggest concern right now is making sure that I have the proper equipment for any nasty weather that may occur.
This has been a very cold winter in Yellowknife and reading about how last years competitors were ‘treated’ to bone chilling temperatures reaching -42C, has me somewhat scared, to say the least. The good news however is that there has been a warming trend and it looks like temps may be above average come next weekend. Still cold, but not what it could have been.
I have been getting tons of great information from friends, family members and contacts, who have a lot of cold weather experience. It’s also been comforting discussing gear with fellow Rock and Ice competitors Rick Hellard (6 day) and Michal Krapal (3 day). Dave Mackey, the winner of the 2007 six day event, is a friend of La Sportiva Running Team Manager Buzz Burrell and has passed on invaluable information to me in the past few weeks.
So, I’m slowly getting things organized, but will feel much more confident when the final few items arrive by Purolator!
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March 12, 2008...
The Rock and Ice Ultra takes place in Yellowknife, NWT beginning March 22, 2008.
As soon as I heard about Rock and Ice, I knew that it was the type of event that I really wanted to do. I am thrilled that I will have that opportunity very soon.
I will be competing in the 3 day/135km division. Racers will run 45km per day and sleep on the trail in tents. The race is partially supported meaning that we will have to carry the gear we need during the day (ie. food, clothing, snowshoes, emergency supplies), but will have our overnight camping equipment shuttled to our Stage Checkpoint at night.
Rock and Ice seems like it is the type of race I was meant to run. It features all the things that I love in a race and draws from my experience and strengths from past races including trail, mountain, ultra, dogsled racing and fastpacking. I have been training single mindedly for this race since November and during that time have managed to put in the highest amount of mileage I have ever run. My race preparations can be viewed by going to my training log.
In addition, I will be writing regular updates for Breathe Magazine during the race, as well as posting on Spafford Health and Adventure.
For more information about Rock and Ice, please visit www.rockandiceultra.com
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