LSD Tuesday

Took it indoors today. Did a 32K LSD cone in 2hrs50min.

Lunch Run (yesterday)

Working today , 5K done at lunch. 0.5K warm up , 4K at a 4:50 pace then a 0.5K cool down.

Uphill Run

Always trying to mix it up on the treadmill. Today I ran up hill for the majority of the run. Every K that went by I increased the grade 1% and when I hit 5% i started to go down 1% at a time. Managed to get in 10K.

Getting faster and heavier...doh!

Getting faster and heavier...

• New cruise control for the indoor runs is now a 4:50 pace
• New heavier me , up around 6lbs over last Summer weighing in at 176.4lbs

New Years goal is to get to 170lbs by April. Primary factor that will get me there ... no Beer in the house Jan through March. Not quiting the Barley beverage just going to cut having it at home. Also I make some better food choices ... nothing overboard or crazy just the odd this instead of that thing.

Did a 16K run this eve at a 4:50 pace.

Short Christmas Run

Santa didn't bring me a rest day so I had to hop on the treadmill on my meal period and did a 6K run. 0.5 K warm up , 3.5K at a 4:55 pace, 1.5K at a 4:33 pace followed by a 0.5K cool down.

Lunch Run

5K lunch run today , yesterday I spent the evening Alpine Skiing. My legs asked Santa for a day of rest tomorrow!

33K LSD Tuesday

Its was -18C this morning and I just wasn't up to a LSD in the bitter cold. Took it indoors and managed a 33K LSD at a 5:30 pace. I would prefer to run outside, I find the treadmill can be a little hard on the joints. I mixed up my pace an elevation in an attempt to add some variety to the terrain! Pace was anywhere between 6:00 and 4:17 and the elevation was varied -2 to +4 % grade. I drank 1.3 liters of Gator Aide , ate 2 ginger candies ...not enough carbs! The last 5 K were tough , did 4 of the 5 at a 6:00 pace. Off to Christmas shop now, Alpine Skiing tomorrow.

Abbreviated Run

Planned a 16K run at a 4:55 pace last Eve. Got a reasonable start then a few Ks in I felt a little light headed and anxious. Didn't eat more then a bowl of Vector at 4pm , add a Donut , 3X Coffees and some Hard Candy and Gator Aide . Started great but a few K in I felt light headed and anxious , I think this can due to an insulin spike ... too much sugar and not enough of the other stuff.

So I pulled the plug at 5K , good enough. I ate dinner after the run and am contemplating jumping back on the treadmill in a bit.

Longer lunch run

Did a 13K run this eve, 12K at a 4:55 pace followed by a 1 K cool down.

Egg Nog Jog

4am lunch run

6.5 K on the books this morning. 6K at my 4:55 pace followed by a .5K cool down.

4am ... hard to get going but worth it

Working mids its always challenging to get enough sleep! After working last night I put in abut 4 hours of Zees making tonight's run really hard to get into. It only took a little over a half K before it started to feel natural then the next few Ks were a real pleasure. It was almost as if mind and body were disconnected!

Anyhow , 5K done .... half K to warm up and a half to cool down leaving 4K at a 4:55 pace.

Lunch run at 3am

5K done on my lunch break at 3am.

First sub zero run

Its mid Dec and its hard to believe that I haven't run outside in anything below freezing. Tonight its -7C with light snow , a nice night for a run up and down the 2nd. Managed to get in 10K at an Avg 5:16 pace.

5K at 2am

Working mids , 5K @ 4:55 pace done at 2:00 am. Legs were just slightly sore after the Nog Jog yesterday. Biggest problems was a blister under a callus on my left foot... .ouch!

Egg Nog Jog, December 13, 2009

Today was one of those good running days when it just sort of all comes together without giving it a whole lot of thought. The past week has been kinda crazy with the winter weather. The last run I did was Wednesday in very similar conditions to the weather I ran in today. Not running for 3 days was something that I haven't done in awhile and I wondered how the break would affect me. Thurs/Fri we had nearly a meter of snow , got stuck Thursday leaving work at midnight. Hiked several Ks in a Blizzard back to work and spent the night there. Friday Eve my wife had to ditch the same 4X4 to avoid running into to another vehicle. Thur/Fri/Sat I go my share of Snow removal.... good work out but not running!

The Egg Nog Jog was scheduled to start at 10:30 am. Left home at 07:30 am , Rain and -1C. The road were slushy but surprisingly not too slippery. Arrived at Terra Cotta at 9:15 to rain and 0C. The race kit included an great " EGG NOG JOG" Towel! Good thing because I forgot to bring one. The race was slightly delayed starting at 10:36 , the rain had stopped and it was just above freezing! I decided to wear shorts today and was 110% comfortable through the entire race.

The Egg Nog Jog is a 10.8km country road race. This is one race that its OK to go out way too fast! The course takes you down a steep hill for the first 2K , you climb for the next 5K then it flattens out for 3K before very fast downhill to finish line. Didn't have much in the way of a strategy today. I wanted to beat last years 53:33 , the stretch goal getting in under 50 minutes. Just like last year I did the first 2Ks in 4:03 ( due to traffic at the start) and 3:54. The 3rd K was the first incline , did it in a conservative 5:08. I knew that I would be more or less climbing for the next 4K and was feeling pretty good so I pushed trying to keep the climb as close to a 5:00 or less pace as I could. The 4th and 5th K were done in 4:51 and 4:41. At the 5K point I knew I was going to have a good run. I was feeling strong and was about to face the biggest climb of race. The 6th K was done in 5:41 and I had a really good burn in the legs at the top of the "Big One". The first half of the 7th K was a gradual decline and I was able to recover before the last big climb. 7.5-8K was a steady climb but I was feeling good and started my push to the finish. 7th K was done in 5:05. The next 3.8K was flat to declined and a small roller with a real step drop the last 500 or so meters. The 8th , 9th and 10th Ks were done in 4:45, 4:28, 4:26. Throughout the race I watched my Avg Pace and Current Pace but never looked at the elapsed time or distance. I knew I would be very close to getting in under 50 minutes so I flew down the last 700 meters at a 3:50 pace. The clock came into view with around 200m to go it was 49:15 ... I knew I had my Sub 50:00!

Chip time said I finished the 10.8K in 49:44. I finished 59th out of 490 participants, 52nd out of252 males and 17th out of 77 males 40-49. I also shaved 3:49 off last years Nog Jog.

Shorts in December ...YUP!!!!

Its just a little above freezing her today , a few inches of slushy snow on the ground. My right knee was telling me to get off the treadmill do I took it outdoors today and it was amazing! Shorts , long sleeve tech T and my Saugeen Tri Club Sagoi Shell topped off with a hat and running gloves. I was so comfortable , actually a little too warm but that's easy to change by unzipping the Sagoi. Footing was not too bad , 8K of Gravel and 2K of tart and chip made for some pretty good traction. The 4K or so of tractor trails were covered in snow and I was breaking trail slowing me down quiet a bit. Every foot fall was different , after recent treadmill runs it was a pleasant and welcome change. Off to the Hot Tub now before heading to work for 4pm.

Running on tired legs

I felt fine after yesterdays 32K 4:58/km LSD until I tried to run this evening. It was a slow start , took a whole K to get up to speed then another K to get comfortable!!!!!!

Managed a 5k on my dinner break! Once I got going it kinda felt like where I left off yesterday.

32K ...Cruise Control

I was about to do my LSD Outside this afternoon but decided to take it indoors instead! It was snowy , blowy and about freezing but I just wasn't up to a long winter run ...yet! So I grabbed some movies, gummies and gator aide and headed off to the comfort of the great indoors. To get over my metal about blowing up at 26K in the Hamilton Marathon I decided to go 32K today at my 4:55 Marathon pace. No hills. traffic , pot holes and weather sure makes it allot easier but I really needed to go the extra distance today. For a little additional entertainment I wore my HRM to see what the old ticker was up too!

So , it was a 1K warm up with 30K at 4:55 pace then a 1K cool down. The HR started in the low 130's and ended in the high 140's. I fueled by eating gummies and drank 1 bottle of Gator Aide. I weighed my self after and I lost about 3lbs. I never felt like I was getting really tired , it was a very gradual onset but I am sure I had another 5-10K at the same pace in me. If I wasn't pressed for time and racing next weekend I may have done another 10K!!!!!! I ran out of gator aide at 25K and decided to not jump off to get more. I think the increase in HR is more to do with not drinking enough. I am going to do the same run in the near future with 3 times the fluid intake and the same amount of delicious gummies!

Better run this evening

Back on track tonight , 13K done. 7K at 4:55 pace then 5K at a 4:30 pace followed by a 1K cool down.

Eat breafast and lunch ....

Not sure why but I just wasn't up to eating today. Had my usual morning coffee but then I didn't eat the rest of the day. Picked up a Spicy Italian Sub for dinner on my way to work at 4pm. Ate at 5:30 then ran at 9:30 but there wasn't much fuel in the tank. Usually when I feel that way once I get going I usually pick it up but not tonight. So I managed to get 6K in at fairly easy pace!

Evening Run

Did a 11.8K run indoors at a 4:55 pace. I thought I would feel last nights speed but I was 100%. The speed last night made this evening pace seem like an LSD Run. I concentrated on breathing from the belly, not the chest.

Speed Tuesday

Took it indoors on my meal break this evening. A mixed up 10.5K done in 46:41. Started with a half K warm up to a 4:55 pace. At 3K I decided it was time to RUN... picked it up to a 4:30 pace. At 5K I ramped the treadmill up to a 1 degree incline until 6K then I ramped it down to -2 degrees and increased the speed to a 4:00 pace at 7K I flattened it out and decreased to a 4:30 pace then at 8K I raised it 1 degree but the best part was at 9K I raised it to +5 degrees for a half K. Did a half K cool down at 10K. I know I am going to probably feel it a bit tomorrow but with the Egg Nog Jog in 12 days I need to pick up the speed a bit.

November

Novembers Total Distance = 270.1 km

Last run this month

Very fitting that the last run in November would be a 5K at a 4:55 pace on the treadmill at lunch!

LSD Sunday

30K at an avg 5:33 pace. A little quicker then last week. Used the same fueling plan , nothing until around 18K then I started eating gummies....yum! Definitely an easier run but I was starting to feel it towards the end and I was slowing a little. Runs through the week have been 5K , M-F. I need to introduce a 10+K run between the weekly LSDs. What I am doing now is more or less maintaining my fitness level BUT.... I am up 5lbs to 175. Not planning on worrying about the extra 5 lbs but come 2010 I am going to watch what I eat and cut down or even stop the Beer.

I was a little over dressed today , wore a long sleeve Tech T under my new Sagoi Jacket , where I goofed a bit was wearing running pants. Temps were just above freezing when I started and were close to 5C when I was done. I wasn't too bad but I could have easily wore shorts. Pretty nice running conditions for late Nov , there was almost no breeze and the Sun was peaking through a haze now and again!

I am working Eve the next couple of weeks so its going to be easy to get some longer runs in through the day!

Lunch run again

The 4th consecutive lunch run , 5K @ 4:455 pace.

Did the same 5K run on Friday too!!!!!

Ditto yesterday

5K at a 4:55 again at lunch.

Lunch again ....

Another lunch run , 5K at a 4:55 pace! Registered for the Egg Nogg Jog Dec 13. Last year I did the 10.8K in 53:33 , aiming for a sub 50 this year.

Lunch Run

5K at a 4:55 pace done at lunch today!

Fueled by Gummies

Today's 30K LSd took on two themes , the Weather and Gummie's! Haven't gone this long since the Road2Hope Marathon Nov 1! Weather was just great , temps around 10C , no wind ... hardly a whisper of air movement and Sun... WOW , is this really Nov 22? Headed out with Shorts , Compression T, Saugeen Tri Club Sugoi Running Jacket as well as a Buff. Heading out the door my family was teasing me , my 17 year old daughter said I looked like a Christmas tree! Looked in the mirror and she was right , the green running jacket with the red buff did have a seasonal theme about it! Then my wife mention to my 9 year old son that I was going to get tights...more laughter! Planned a 3 hour or 30K run today. First 7K is straight South on the 2nd , by the time I get to the end I usually can predict hoe the reset of the run was going to go and I was feeling very good! Dropped into the Conservation area and then did a loop around town , past Tim's, past the Beer Store and over the third Dam heading to the arena. Stopped briefly at the Arena , really really really had to go! When I stopped I instantly got soaked with sweat ... I hate stopping but it had to be done. It took a couple of Ks to get comfortable again. When I headed back into the park I was starting to bonk , about 20Ks done ... no gels , 250ml of Gator Aide . Wasn't sweating too much but I suspected a bit of dehydration or I was running out of energy! I had a bag of Gummie Bears so I pulled them out and was really enjoying the munch. About 10 minutes later I started picking up the pace and felt really good! Better then I ever feel in the last 1/3 of the LSD , I was running my fastest Ks of the day. For the last 10Ks I constantly ate Gummies , every half K I popped a couple of more!

SO , big revelation here .... when I was starting to fatigue an slow down it was a feeling of being tired and and O2 deprivation. As soon as I hit the gummies the breathing went back to normal and the pace picked up. Looking back on some of the events I did this summer I now realize that I wasn't fueling enough ...HANDS DOWN.

So it was a great learning day about bring in the carbs and ... I learn so much in these LSDs . I like Gummies and they are allot less $$ then Gels. In the cooler weather I don't need nearly the same amount of electrolytes but the carbs are a must. Here is to many Gummie runs this winter!

Is this really Nov 20???????

Hit the trail again , did 11.3 K at a 5:56 pace ... a full 24 sec/k faster then yesterday. It was unintentionally faster today. It just felt easy and I quickly got lost in my head really forgetting that I was running just enjoying being out there. Shorts again today , 8C a bit of sun and a light breeze. Actually I ended up as little too warm with my new running top. LSD tomorrow ... Sun and 10C , should be a real treat.

Trail Thursday

It may be late November but winter hasn't made an appearance yet so I was able to do my 11.2K trail run this afternoon. It was an easy run with no particular goal other then to get out there. Tried my new running top today , it rocks! Have everything for the upper body when the white stuff does arrive....maybe I will be able to keep running trails for awhile yet!

Lunch Run

Ditto yesterday , yet another 5K run at a 4:55 pace at lunch! Going to take it outside over the next few days including my first LSD run in awhile.

Another Lunch Run ...

5K same as yesterday!

Lunch Run

5K , 4:55 pace at lunch today.

Running in Cuba

Monday Novmber 9

The evening of Nov 9 I did a little 10.3K Run on the beach of Cayo Santa Clara ending with a couple of laps around the Melia Las Dunas resort. It was a bit of a tough go as I spent the sunny /warm afternoon floating around the pool drinking Buccaneer Beer. After a good Beer Buzz I slept in the pool lounge for about 30 minutes then decided I was sober and it was time to go for a run. The beach was really tough slugging, a couple of Ks in the sand was quiet soft and the foot was sinking 4-5 cm. Did a 3K out and back on the beach doing the last 4K in the resort. It was getting dark, running felt fast on the dimly lit pathways. It was also fairly warm, mid 20’s. When I was satisfied that I was done I was way too hot. Over heating and the affect of a day of way too much Sun and Beer made for a quiet night after dinner!

Tuesday November 10

On Nov 10 I woke at 7am, the Sun was already high kin the sky… I know I was going to be in for a warm on! Logged a very warm 13.6 K on the Garmin. The Island of Santa Clara is about 15K long. Today I headed out on the road that runs down the center of the Island. Usually road running in these sorts of places is not a good idea. Terrible road conditions and a cars have a right away over pedestrian is usually the rule! Santa Clara is different. There are only a few resorts on the Isle and no Cubans live here, it’s a 50km causeway to the mainland. The 3.6K of paved road turned into a gravel road then at 6.5K it turned into a single lane trail. There was another 4K to go before I ran out of Island but it was really hot I and only had one bottle of Gator Aide with me so I had to turn back. Unlike other places there wasn’t much garbage on the road, just allot of tidal swamps and mangrove trees. On the way back the breeze that was in my face was at my back as well as the Sun. It didn’t take long before I started to overheat. I slowed the pace down but I had to start taking walking breaks and ration the remaining Gator Aide. Made it back to the resort but I was really spent , a bit dehydrated and too warm……just not use to running in the heat! It took a few hours for me to shake the affects of the run! Maybe tomorrow I can get up before sunrise and get it in before it gets too hot!

Wednesday November 11

On Nov 11 I didn’t run… tummy upset last night and I know better then to push it when these sorts of upsets occur….impossible to fuel and even more impossible to hydrate! No big deal …it will pass.


Thursday November 12

Feeling better, 16.7k done … a combo beach/resort run. I awoke at 5am this morning thinking about running. At 5:45 I shook the bed and saw first light so that was my cur to hit the beach! It took awhile to get ready, needed more tunes on the MP3 player so it was 6:15 and daylight when I left the room. Headed West on the beach this morning , first 2k had reasonable footing , wasn’t sinking too far but the next 2+Ks sucked. I was sinking 5-10 cm with each step and was running an 8 min pace…may as well have been walking! On the way back to the resort I choose a path that I thought would be more solid but sunk over my ankles in the wet sand … too much. Headed back into the resort after slugging it out for 8K on the beach. The legs were really beat up , it took awhile to pick it up to a 6min pace! While I was heading down the beach they were fogging the resort! I could see a rather large cloud forming a 100 or so meters above where the fogging was going on and could smell it on the beach a half a K away! My first lap of the resort I was about 45 minutes after the fogging and I could distinctly smell the poison. I couldn’t help but think about what it was I was breathing in as I ran! I headed back to the beach for another 2K just to escape the bad air! I finished my last few Ks in the resort but in a section that was more open and I didn’t smell the poison. All and all a reasonable run in a hot humid climate, temps around 25C and at least 80% Humidity mad for a slow go! I enjoy the warm running. It going to be at least 15 weeks before I can run outside in shorts again!

Friday November 13

21.8 K done at a 5:38 pace….today it was perfect running conditions, 24C , swirling wind, sun, and a very dry air mass! Just about as good as it gets for running in Cuba. I was a little tentative starting the day, big Rum day yesterday. Woke up with the Sun at 6:40, a little dry , a little bit of a headache and a little Buzz going…couldn’t still be feeling last nights Rum?????? Started the day with a strong coffee and a couple of small pastries. Was testing the waters to see if I could run and was feeling OK so off I went…still as little buzzed! Decided to go easy on the body and ran a figure 8 route through the resort. One loop was slightly over 2K, perfect. The walk ways were poured concrete with cobblestone stamps; again perfect …every foot fall was slightly different! So off I went, lap after lap after lap . The groundskeepers got quiet a kick out of seeing me pass again and again and again, they were great encouragement and allot of fun! At times I felt hot so I would slow down, then there were times when I was cooled enough to speed up. A rather prefect running day in Cuba. Did 10 Laps then I cut through the swimming pool areas ending my run at the Beer Gardens…. Imagine that! My recovery drinks consisted of a shot of Havana Club Dark Rum straight up then a Mug of Draft followed by a glass of water! What can I say….just another perfect Vacation day in Cuba....off to the pool now!

Running in Cuba

20K done in a very Tropical Cuba today. Normally its just too hard to go too long when I find myself in a tropical paradise but today was different. Hurricane Ida is 600 km due West of Cayo Santa Marie. The storm is spinning off bands of clouds creating the occasional tropical rain storm. Hi winds and a cool driving rain as well as a pounding surf mad for an absolutely magical run this morning. Started off on the beach heading West with the wind at my back. The pace was a fast 5:30/k and I was running at the top of the surf line keeping my feet dry. 3K down the beach I heard some thunder, there was another K of beach left to explore but it would have to wait for another day. I turned back and headed East, wind and I do mean wind in my face. When I hit the resort we are staying at the threat had passed so I kept going to the other end of the beach. There is about a 6K strip of continuous sand where we are staying. With the heavy rain and occasional wave that I didnt time I had wet feet so I started running I the surf…..fun fun fun. The ocean water cooled my legs but it was also filling my shoes with the powdery white sand. At first I though my shoes shrank or my feet were bigger but I soon realized my toe box was full of sand. Heading back towards the resort there was a real blast of rain at my back with a very strong wind to boot. The cool rain felt great, it was at least 25C and the only reason why I could run was my friend the wind and the rain. I was probably one of very few who was really enjoying the tropical downpour. After 12K on the beach started I turned into out resort, the Melia Las Dunas. It was still raining quiet heavily so I didn’t have any pedestrian traffic to contend with on the paths that wind through the resort. By around the 17K mark the rain had subsided and I occasionally notice a bit of a shadow. It felt like a Ground Hog in March, would seeing shadow mean another 6 days of rain….not so bad if it means being able to run in a tropical paradise. The last few Ks the heat was starting to build up. I wanted to log 20K today so I reduced my pace and took it all in. My thoughts turned to what my reward at the end of my run. I truly have the ultimate aid station, the whole resort! Choose two treats, started with Guava Ice Cream topped with fresh pineapple …an amazing recovery snack when you are starting to over heat. After the Ice Cream I headed to the Beer Gardens where I had a nice frosty mug of draft….yum!

Last Run Clinic

This evening was the last night for the 5K Run Clinic in Durham. Its sad when a Fall clinic ends ...its just so long until Spring! For the first time I left the Garmin at home , did about 4K around a 5:45 pace. Off to Cuba tomorrow, weather forecast looks favorable for running not sunning... rain and overcast for pretty much the whole week due to tropical storm Ida!

More indoors

Took it to the treadmill at 5am for a 5K run at a 5:30 pace.

Run at 5am

Working mids, slipped away for a 5K at a 5:30 pace at lunch.

October Totals

Ran 263.2 km in October

Includes 3 races...
Run for the Toad 50K
Autumn Colours 10K
Vulture Bait 50K

Back at it

Had allot of delayed muscle pain after the Marathon. Pretty much every muscle in my legs hurt to some degree. I was really surprised , I had run longer much tougher trail runs without this sort of discomfort.

Did a very short easy 4K on the treadmill this morning.

Road to Hope Marathon - Hamilton - Nov 1/09

I did my second ever Road Marathon on Sunday. After 7 Ultras this summer I figured I had the distance thing figured out and have been working on adding some speed. My goal was a 3:30 finish!


Race day weather was about as good as you can get , light breeze and about 4C and cloudy and the expected high was 9C. These conditions were similar to Vulture Bait two weeks before and the Toad a month earlier. I was dressed in shorts , compression shirt , long sleeve tech T as well as my shell.


Race kit pickup was at Confederation Park on Lake Ont. We were bussed to a high school where the race started. Had about an hours wait before the race began. I sat and took it easy contemplating what I was about to do.



The race started at 08:15 , it took a half minute or so to hit the timing mat and there was allot of traffic making it difficult to nail the 4:55 pace . Things thinned out over the next few Ks and I was able to pick it up and then set the cruise control. By 8K I met up with the 3:30 pace Bunny. I was getting a little tired of checking my Garmin so settled into a pack of 20 or so running with the Bunny. I had never done this before and it was a really cool experience running in a group. We were into a light breeze but the group was so tight only the front runners were feeling it. 45 minutes in I did my first Gel . After 10K I was really starting to settled into the pace and the running with the group. 90 minutes in I gelled again , I had consumed one water bottle of heed and was feeling amazing. I really felt strong and was thinking about passing the Bunny but my goal was a 3:30 finish and there was allot of Ks ahead. So I stuck with the group , the running felt effortless ... breathing was relaxed, heart rate was good and I was a comfortable temperature. We passed the half way point a minute or two a head of schedule. At around 22K we headed down the escarpment on what seemed like and endless downhill. At the beginning of the descent I had a small stitch that came and went but I was feeling a bit of pressure in the bowl. The Bunny used the downhill to bank a little time. Passing the 24K mark one of the runners in the pack yelled out " we just did a 4:36 Km" . At that moment my day began to fall apart! At 25K my legs turned to stone , I couldn't believe it . My first though was that they were cold but this didn't happen in the two Ultras ran in similar conditions. Suddenly I was falling off pace , the legs were getting heavier and the Bunny was off in the distance and I was being passed like I was standing still. I ran the 27th and 28th K a minute off my planned pace. At 29K I stopped at a porta potty , tried to relive myself but nothing happened. Stopped again at another porta potty at 31.5 K and this time things were moving, what was going out had the same consistency as what was going in....I knew the day was over this point. I was pretty sure that the gels, heed and water I had been consuming were not being processed. This was definitely the hardest I have ever hit the wall, it felt more like the wall fell on me! I managed to run the next couple of Ks around a 6 minute pace but things were getting worse and I started walking at 34.2K. Over the last 7 K I walked 9 times for a total distance of about 2.65 km , when I did managed to pick it up the most I could do was a 6:00 pace.





So I finished in just under 4 hours with a chip time of 3:58:15 456 out of 813 finishers. The folks finishing around 3:30 placed in the top 200 so I watched 250 people pass me in the final 16K ... not fun!





So , what happened? I ran the first 42.2 of Vulture Bait 50K at a 6:00 pace ( I subscribe to a 1 minute difference between road and trail ) . Maybe the Toad 50K , Vulture Bait 50K and then Road to Hope was too much in 4 weeks! The weekend between the Vulture Bait and the Road to Hope I did a 10K park path ( almost trial) in 44:50. I pretty sure that it was all due to tummy trouble. I didn't exactly do my usual day before the race diet. 20 hours before I ran I had lunch at a popular burger place .... the meal that feels like a lump in the stomach after you eat it! At the time I though I may regret my choice and boy was I ever correct.





In spite of my problems I was an great day to be running. Coming in the last 4 K along Lake Ontario the Sun was shinning , it was 10C and there was so many people out cheering us on. A local school set up a cheering station and there was a live band! The course was amazingly flat with the exception of a long gentle downhill when you drop down the escarpment. If you are looking for a PB or a BQ this is the place. I really look forward to doing this one again next year!





So my "distance season" is over for this year. I wont be doing any Ultras or Marathons until April of 2010. I am going to keep my mileage up , 200-300K /month with a weekly long run. I am going to do heart rate and strength training through the end of 2009 then in January I am going to reintroduce the tempo runs. As winter gives way to spring I am going to stretch the long runs out to 40K.

Unintentional taper

Haven't run much this week , did a 11K run last night .... 10K at the marathon 4:55 pace and then a 1 K cool down. I was going to run a 5K tonight but I think I will just go home and go to bed instead! So I guess this week has been a real taper.....

10K race in 44:50 with a 6K warm up and two other runs and that's it! I hope I haven't forgot how to run!!!!!!

...saving it for Sunday , I hope!

Indoors tonight

7K indoors at a 4:55 pace on my dinner break this evening.

Autumn Colours 10K Run

Did my second 10K of the year the Owen Sound YMCA's Autumn 10K Run today. The dull, damp and rather gloomy weather of late gave way to a crisp Sunny Autumn day. It was ideal conditions for a couple of laps around Harrison Park. The race was suppose to start at 09:00 am. I stated warming up at 09:40 by doing a 3.8K run at a 5:30 pace. I was in position right on time only to hear them announce a 10-15 minute delay due to an unexpected number race day registrations. It about 5C and I was up to temp with a bit of a sweat on so off I went continuing my warm up , another another 2.5K at a slower 6:38 pace. As you can see I was quiet warmed up a ready to go when the race finally started at 10:19, managed to avoid getting chilled and the heart rate and core body temp were race ready.


The race consisted of a 5K loop through park paths and a wee bit of road. It was more of a trail race then I expected , really pretty with a few small hills... Garmin said +367/-362m over 10.08K. First K was fast , there was 7 out in front of me ...figured I would be able to catch at least four of them during the race. Picked off the first 2 between 2-3K , guys that you just knew got caught up in the quick start. Picked of another at 5K and that would be my last pass of the race. I held 4th position up until the last K , a young fellow in his teens pushed me 7 through 9K but he had more left then I did and passed me shortly after the 9K mark. I wished I had it in me to challenge him but it just wasn't the day.


No chip timing , not even sure if they were timing the race .... didn't see any results posted but there was a guy with a laptop at the finish so I suspect there is a Gun Time. My Garmin said that I completed 10.08 K in 44min54seconds for an average pace of 4min27sec/km. I placed 5th overall out of around 50 paticipants and 2nd in my age group 40+ . In my AG catagory I was beat by Wayne Sphar from the OUS circuit by about a minute, good guy to loose too! So I was pleased , quiet pleased .... I didn't prep for this race. It was Beer and a Chinese food feast for dinner last night and barely lost any sleep last night!

Next Sunday its a BQ attempt at Hamilton's Road 2 Hope..... and I am hoping for as good a running conditions as we had today!

Run Clinic

3.6K done at a5:30 pace , couldn't get any worse weather for our 5K Run Clinic this evening!

Lunch Run

Slowed it down just a little today , 6K done ... 5.5K at a 4:50 pace then a half K cool down.

Faster at lunch....

6.5K done , 3K at 4:50 pace , 3K at 4:30 pace , .5K cool down.

VB 2009 Picture

Ditto yesterday

Another 6K logged at lunch , same as yesterday.

Turning it up at Lunch

4.5K at a 4:50 pace then 1K at a 4:30 pace followed by a 1/2K cool down. Felt a little sluggish at first but I settled into the run after a few Ks.

Getting ready to hope...

...that's Road to Hope. Its all about speed now , jumped on the treadmill at lunch for a 6K run , half K warm up /cool down with 5K at a 4:50 pace.

Fully recovered from Vulture Bait , its an encouraging sign that I am ready to go 48 hours after my fastest ever 50K Trail Run.

Weighed in today after today's run, 173.6 lbs. I was just below 170 late summer and would like to get there again before Nov 1. It could be bit of fluid retention after Saturdays Ultra, will have to check it later this week.

2009 Vulture Bait 50K Trail Race

Just realized I ran my last OUS http://www.ouser.org/ Race of the season, its going to be more then 6 months before I run another Ulra!


It was another wonderful day on the trail. I was really tentative about how to dress in the cold but things worked out far better then I expected. Temp at race time was -1C but there was no wind and the Sun was out. I wore a short sleeve compression shirt with a long sleeve tech over it and to top off the upper body it was my Sagoi shell. In a real leap of faith I wore shorts ! Before this race the coldest I have ever run with shorts was 8C so I now know I have a new benchmark when it comes to running in shorts ... always my preference. It didn't take long before I took the Ball Cap and Gloves that I started with. If I was a bit warm I undid the shell a bit and when I cooled down I did it back up. I think I am prepared for the Road 2 Hope in Hamilton in a couple of weeks ... it will probably be allot warmer.



After the looking at the Toad data and with the upcoming BQ attempt I decided on a little different strategy at VB. They say that on the average when you compare the trail to road running you add 1:00 to pace. So if I can do a 6:00 pace on the trail it should translate to a 5:00 pace on the road. Instead of going out easy I decided to go at a comfortably faster pace and hold it to the 42.2K mark. The first half ( 25K) of the race was done at a 5:50 pace. The next 17K was a bit slower but I did manage to get to the 42.2K distance with a average pace of 5:59 on the Garmin. When I have been going out "easy" I have managed to get past 40K feeling fresh , the last 10K of a 50K race has always been a challenge and my goal over the winter is to train for the last 10K . Anyhow going out fast a VB made the last 20K tough .... really tough. I managed to keep going without walking with the exception of the odd hill but it felt really really hard. I took a 90 second break at the 42.3K aide station. I was quiet dizzy and a bit unstable , I was OK but suffering the affects of pushing it. There was a fellow at the aide station with a radio watching me rather closely ... like they were accessing my condition. It made me feel a bit weird but I knew exactly what was going on and what I had to do going forward.



I had some minor to major tummy issues at the Toad and Haliburton. Again I used VB to try a different nutrition/hydration strategy. I decided not to Gel every 45 minutes on schedule and I skipped the Eload Caplets. I had Heed in my water bottle and stopped a nibbled Jubes, Gummies and drank a bit more heed and water. I had some Gu2O powder in a flask that I was carrying and I had spiked it with table salt ... too much table salt. At the 42.3K aide station I mixed it up with water and started drinking the salty solution. I really wanted to see if there would be any benefit to using salt tablets. I don't think it made me a whole lot faster but I do believe I felt allot better after taking in the salt. So I am sold and will be buying some salt tablets for future long runs!



Last year at VB I went down 5 times. I was determined not to repeat that this year. I more or less kept to my self the whole race and didn't listen to music. In the "technical" sections I kept my eyes glued to the next foot fall. I didn't go down but I did stumble 4 times in the last 6K of the 25 K loop . With about 3K to go I had the closest call , It took me a good K before I shook it and picked up the pace for the last couple of Ks to the finish!



VB was my first repeat 50K event. It was a good measure of just how far I have come in the past 6 months with my Ultra Running. My goal was to shave at least 20 minutes off last years time but I managed to almost double that margin and finished 39 minutes better then last year, I was pleased.



I was hoping for a top 30 finish but there were allot of really fast folks on the course.... some very amazing times . I was 38 out of 82 finishers and my gun time was 5:13:38, in my age category males less then 50 I finished 18th out of 30 and I was the 29th male out of 55.


Garmin data....

Found pictures ...

Was cruising last years VB and came upon some pictures that I didn't know existed!

5K Run Clinic

Another great evening with the run clinic. 4.8K done at a 6:02 pace ... a perfect warm up for Vulture Bait tomorrow. I will be off to bed in a few minutes , the alarm is set for 4am!

Slower at lunch ....

Run or not to run, 50K on Saturday say no... me wanting a break at lunch says yes! So I did a 5K at an easy 6:00/K Ultra Pace!

Trail Trial

Well its cold, really cold suddenly! This is good and bad , it was an opportunity for a dress rehearsal for Saturdays 50K. 3C , shorts and my lined long sleeve winter running top with my Nathan Shirt over top! This didn't work so well, the shirts had lots of pockets that cool air sat in next to the abdomen. So I will revert to layers instead, base will be a compression shirt then a long sleeve tech shirt then my shell and shorts! I am going to bring an extra buff for the neck and an extra long sleeve tech shirt.

So I did a little 10K trail run at a 9K trail run at a 6:03 pace. That's two runs in one day , tomorrow will be a rest day. Friday its the 5K run clinic and its going to be any easy one!

Ditto yesterday

Did another 6K treadmill run at lunch today , 4:55 pace. Felt goo, felt right ... didn't want to stop!

6K

Same as yesterday , 6K at lunch indoors at a 4:55 pace.

Lunch Run

Working Turkey day, 6K done at lunch....4:55 pace.

Turkey Sunday Trail Run

Did my classic trail loop , 11.2 K today. Had my Garmin on , didn't check it until I was done. Figured I would come in around a 6:30 pace and it turned out to be 6:24 , pretty close. I felt like was overdressed at first but I actually became more comfortable the longer I went. Wore a long sleeve tech shirts with a tech T over top , my Shell and Running Pants.

It turned into a tempo run

I choose to lay low on the LSD front and did a short 21.3K run today. Because I wasn't going long I picked up the pace and had one of my quickest road runs of the year averaging a 5:12 pace. I was really happy with the result , the route is anything but flat an it was mostly running on loose gravel and uneven surfaces. I was a touch on the cold side , it was cloudy with occasional sunny breaks but there was a stiff breeze and it was around 10C . Wore a compression shirt , short sleeve tech T and shorts. Would have been better with a long sleeve shirt with gloves... would have been about right! After the run I jumped in the hot tub, definitely the perfect way to end an aggressive run when the different body parts are at varying temps.

Run clinic last night

2nd week in a row of rain and cool temps. Managed 3.4k at a 5:39 pace in the dark , cool rain! Heading out now for a somewhat shorter LSD. Going to do a 20K country road run , should be pretty with the fall colours.

Lunch run

Took it indoors at lunch today , 6km at a 4:55 pace.

Trail after work

Did an aggressive little trail run after work today. Just about perfect weather , 12C / Overcast / Light Drizzle ... it was shorts / Compression Shirt and a Long Sleeve Tech T, just about perfect. Ate a massive pasta meal at lunch , felt a little heavy at first but I was able to pick it up after a few Ks and really enjoyed the run. Did 11.1K at a 5:48 pace.

Run at Lunch

Another 6K Run at lunch , .5K warm up and cool down with 5K at a 4:55 pace. I felt great , just amazing ... felt like I could have run another Ultra today.

Run For the Toad 50K

I did the Run for the Toad 50K Trail Race yesterday. Finished in 41st place out of 116 participants , I was 14th out of the 36 in my AG Male 45+, Gun Time was 5:29:28 and the Chip Time was 5:28:42. The 12.5K Splits were...... First 12.5K 1:19:19, Second 12.5K 1:20:11, Third 12.5K 1:19:36 and Fourth 1:30:24.

I decided to try something a little different at the Toad. I ran with no GPS or Watch , totally Gizmo free. I decided to pace by feel and see what happened. I really thought I would be able to do the loops in around 1:15:00 , at last years Toad my 25K splits were 1:13:20/1:11:12.

1st loop...

I started about 1/3 of the way back in the pack. I didn't hear the official start but I knew what to do when everyone in front of me started moving. I took me 46 seconds before I hit the timing mat. First K was pretty slow due to congestion but it wasn't long and things started to thin out. When I was able to open up it was at a fairly easy pace, I felt maybe a little too easy but then I had the whole race ahead and would have ample opportunity to pick it up later. Gelled at 7K and was drinking enough water but I was starting to overheat. I was running in shorts but I had 3 layers on up top, compression shirt , long sleeve tech then my Natahn Team Canada shirt. I removed the long sleeve short and became more comfortable. Nearing the end of the first loop I was really anxious to see the clock. I was pleasantly surprised when I saw 1:19:XX as I approached. I was almost 5 minutes off my pace but I was OK with that and decided to try to pick it up a bit on the next loop

2nd loop...

I started to run a bit faster , or so I thought! I was feeling really good but from time to time I felt a bit chilled. I was drinking lots and gelled again at the 15K mark. Gelled again just before the end of the loop. As I approached the start/finish I saw 2:39:XX on the clock. I really though that I had picked it up a bit but I was OK with the time but more importantly I was feeling good, my heart rate was comfortable and my breathing was easy!

3rd loop...

Once again I figured that I would pick up the pace. I was still feeling chilled now and again but my breathing was easy and I was running everything but the bigger hills. At the 30K mark I took a couple of Endurolytes and shortly there after I did my 4th Gel. As I approached the start finish I saw 3:59:XX on the clock. Crunching the numbers I was pleased that I was able to do the 3 loops so consistently , splits were 1:19:19/1:20:11/1:19:36.

4th loop...
As soon as I cleared the start finish I stopped at the aid station and did another Gel. There is a K or two of paved road before heading back into the trails. I tried to pick it up a but it was getting really hard! I was really having a tough time breathing and my heart was racing. I started walking small hills to recover but I was only able to run a to the next incline where I would have to walk again. The Oxygen deprivation was so bad that I was starting to see black spots. I was also hearing heavy breathing behind me , I kept looking to see if there was someone there! At 40K I did my last two Endurolytes I was also starting to feel Nauseous and I continued to struggle with my breathing. I slowed the running pace way down but I was still having to walk the hills that I ran earlier. At 42K I did my last Gel and then did Coke shots at the last two aide station stops. With a few Ks to go I started to feel a whole lot better and was doing a constant Run again! As I approached the finish line I saw the clock counting 5:29:XX and was able to sprint to the end. I finished standing up and felt really good wishing I could go back and redo the last loop!


So , what went wrong? I rule out Hydration , urine was clear and plentifully after the race... did I drink too much? I was quiet Nauseous, maybe I wasn't processing the 6 Gels / E Load/ Water / Gator Aide / Gummies. Was my lack of 02 my body metabolizing fat and muscles or was it due to a lactate acid buildup?

I looked at the results and came to some rather interesting conclusions about the way I paced my race. Here are the splits of the 10 runners that finished ahead of me .....

1:17:25 1:12:07 1:17:04 1:28:02
1:07:35 1:12:09 1:26:11 1:29:47
1:07:21 1:10:52 1:21:04 1:37:06
1:18:39 1:15:27 1:22:05 1:20:45
1:07:59 1:10:45 1:26:03 1:32:43
1:11:30 1:14:11 1:26:08 1:26:05
1:11:38 1:16:58 1:25:12 1:24:06
1:11:14 1:17:08 1:23:15 1:27:54
1:14:54 1:18:28 1:29:25 1:23:43
1:12:53 1:15:44 1:21:08 1:38:15
and my splits....
1:19:19 1:20:11 1:19:36 1:30:24

I was way slower then everyone on my first two loops but I beat all but one person on my third loop. Even in my lousy fourth loop I still managed a better time then 3 of the 10! So this got me thinking about my race strategy. I have been of the mindset that I would choose a pace that I felt I could maintain for the entire distance and if there was anything left I would use it up at the end. I really have been holding back early on! I am quiet sure I could have easily done a 1:10 on my first loop and I do not think it would have made any difference to the time I recorded on my last loop.

All and all I had a fantastic day , all that stuff above is me just trying to learn from the experience. The day started real early , I was in the Hot Tub with a pot of Coffee by 3am. Arrived at the Toad a little later then I expected , at 07:30 am after two Tim's stops and a brief 20 minutes of panic ... got turned around in Ayr! Picked up my race kit and did all the usual pre-race activities. Got to meet Benoit from Natahan, he was the one that picked me as the 2009 Nathan Team Canada Ultra Runner. Bumped into some Running Mania folks, Doonst briefly , Rabid Chipmunk, Mini-T, Tortoise, he isn't a Tortoise at all ... spotted him and then he disappeared like a Hare! I was really happy to meet Donald aka " Trailer" , two first for him , a trial race and a new distance! He was pumped but seemed really focused and having a great day and sticking to his race plan. I meet up with him after the race and he was still smiling...congratulations Donald, I know we will see you out at the OUS races next year! Ran with Rabidchipmunk for about half of the first loop. Caught up with the Viking and ran with him for a near then end of the second loop. I was in awe as a guy blew by use like we were standing still , the Viking said we were just lapped by the 50K leader!!!!! As I was heading out on my third loop Marg introduced herself as I ran by. Loop 4 was pretty solitary , two things really picked me up were the girls at the "Skeleton Hill" , they were encouraging me as much on my fourth visit as they were on my first. I don't know who there were but they were great! Hats off to all the walkers that graciously cleared the path as I ran up behind them. When I finished Mini T presented me with my medal!

After the race I relaxed over a coffee and donuts and chatted with Doug and Joanne Barber. The Toad would have been his 249th Marathon or longer Run, sadly he had to cheer from the sidelines due to an injury. I was satisfied with my snack and decided to skip the meal and get home, second year in a row!

I will definelty be back next year , I have some getting even to do with that 4th loop!

Run Clinic

4.5K done Fri Eve with the Durham 5K Run Clinic. Not a pleasant Eve to be out but we had a hardy bunch set on Running in the cool rain!

September Totals

September Totals = 267.5 Km

1 Race , Sept 12 Haliburton 50K

Love Hate...Cold Weather!

Trying to dress for the cold is a real challenge. Its also the season when wind really comes into play. On the flip side of the coin good bye over heating! Yesterday I forgot the gloves and my hands and forearms were cold. Today I doubled up the long sleeve shirt , still had the compression short and added gloves and below the waste was shorts! Although I did a short 5.5km I was quirt comfortable in the 9C weather but it wouldn't have been long before I shed a layer! I think the double long sleeve tech top minus the compression shirt may have worked better!

10.3Ks on the tractor trail/gravel roads today. Took it easy but I picked it up to my "Marathon Pace" a for a couple! The weather was cool , 9C with a North Wind and Rain / Drizzle... what happened to our nice Summer Weather?????? Dressed in Shorts, Compression Shirt with a Long Sleeve Tech T on top and add a running hat. I was actually quiet comfortable once I got going ... could have used some glove..... mental note to self , wear gloves below 10C! Had a stitch at 4K , weird ... at first I thought it may have had something to do with the cold but I was able to run it off and forgot about it in no time. No long fast or hard runs between now and the Toad 50K on Saturday , I do see a trail run or another tractor trail outing again.

21.1 @ 4:55...a close look at my Heart!

OK , this is a bit different but the Blog is all about keeping a record of what I have done and where I am at and even where I want to go with this whole Running thing. Tonight I am working 12 hour mids so I decided to do a 21.1K run on the Treadmill at Lunch. The pace remained a constant 4:55 min/km and I monitored my heart rate. The JPGs are a km by km account of how my heart responded. After the 21.1K was done I did a 1.5K cool down so the total distance covered was 22.5km.



I am a 48 year old male with a Max Heart Rate around 165 BPM



0-1K , as expected a gradual rise.




1-2K, still rising.




2-3K, starting to level out.




3-4K



4-5k

5-6k

6-7k

7-8k

8-9k, NOTE ...dip was due to a very quick washroom break

9-10K

10-11K

11-12K

12-13K

13-14K

14-15K

15-16K

16-17K

17-18K

18-19K

19-20K

20-21K

21-22K ... done at a 6:00/Km Pace

22-22.5K ... Walking , about a 12 min pace

Stopped and sitting for 5 min.

Some of the variations in the beginning were due to grabbing a towel , taking a drink and occasionally singing. From around 12-16K I drank 2/3 of my Gator aide. 16-21K was no drinking, I ran out! Its really interesting to see how the heart rate became so consistent when the rhythm of the running was steady for the last 5K.

Over the past year I have seen huge changes , my resting heart rate has dropped from the low 60s to the high 40s and I have lost close to 15lbs. The cardiovascular changes and the drop in weight have helped tremendously!

The next 6 weeks the truth will be told. My Toad and Vulture Bait 50K Goals are to break 5 hours and of the Road2Hope 42.2 is to get it done in under 3hrs30mins. There may be a little too much optimism with my goals....time will tell!

Durham Run Clinic

The Durham Run Clinics fall session has begun. It was the first time seeing everyone since June and it was really nice to catch up on what every ones been up to! Did a 5.6K Run at a comfortable 6:00 pace...lots of yakking!

Tempo Thursday

Ditto yesterday but a K , 15K done at a 4:55 pace with a .2K cool down...had to go! The pace felt really comfortable tonight , like I could go forever. I had to stop or I would have been late for work. I am going to keep stretching out the runs at a 4:55 pace until a half feels comfortable.

Haliburton Pictures

The first picture was taken 4-5K in at around 06:30 am ... a great moring , a happy start!

The second picture is my not so pretty finish. Moments after this finish line picture was snapped I was down on all fours being sick. I was really trying not to hurl until I passed everyone at the finish line....