Wednesday, June 30, 2010

Tuesday, June 29, 2010

Lunch Run

5K the ususal way ... felt like going longer, much longer!

Monday, June 28, 2010

Sunday, June 27, 2010

Saturday Run

21.4K tractor trail/gravel rd run at an avg 5:36 pace. Great early summer morning for a run , overcast , light breeze , 20C and rain at time!

Thursday, June 24, 2010

Lunch Run

5K done the usual way.

Pacing on the Bruce Trail

23.8K pacing detail done on the Bruce Trail between Blantyre and Epping yesterday... more to follow!

Tuesday, June 22, 2010

Lunch Run

Pain is almost gone , managed a 5K run at lunch ...0.5K warm up , 4K at a 4:50 pace then a 0.5K cool down.

Monday, June 21, 2010

Takin it easy ...

4K @ 6min pace down at lunch ... legs are a little sore after the Niagara Ultra!

Saturday, June 19, 2010

Niagara 50K Ultra

Completed my 4th 50K OUS race of the season! It was a warm but magical run at the falls today. My time was 12 minutes slower then last year but given the heat today I don't expect that there were many PBs!

When the race started at 07:00 am the temperature was already at 23C and rising! My race plan was to go out at a 5:30 pace and hold it for as long as I could. I knew it would be a challenge with the rising temperatures. The first 5K lots of people were passing me , I had to really hold back trying to stick to the 5:30 pace, as I was being passed a little voice in my head said " run your own race". The trail follows the Niagara River all the way to the Horseshoe Falls. The first 11K were through Vineyards and Wineries then into Queenston. Passing the 11K mark I was averaging a 5:23 pace, a little fast but it felt good so I didn't feel a need to adjust my pace. The climb up the escarpment was a very gentle but it went on for just short of 2km. I didn't fall off pace too badly gaining 150 meters while maintaining a 6:02 pace. At he top of the climb the legs had a pretty decent burn on. After the climb we headed across the Sir Adam Beck Generating Station. The temperatures were climbing but so was the wind , a very strong but quite welcome breeze. It was also beginning to cloud over. The breeze with the cloud cover made for some pretty reasonable conditions. Heading into the tourist area is just plain fun. It really took my mind off what it was I was doing. I caught myself speeding up from time to time and had to put the breaks on. The turn around is an aide station just past the Falls. I made my 3rd stop for Heed and this time I Gelled , my second of the day. Heading back was fun , I was hamming it up with the tourist , gave the Peace sign as I was getting in the videos and pictures that folks were taking ... just lots of fun! After the adrenalin rush of the falls the fatigue started to set in around 30K. Race plane was 4 X 4 Eload Caps at 20, 30, 40K and I stuck to it. I was drinking lots and at 30K I did my third Gel. When I start to get tired I can usually hold pace for another 10K , it just feels like I am slowing! Gelled again at 35K and took 500mg of Salt. The first really big challenge on the way back came at 38K where the long gentle drop down the escarpment. Last year I cramped really badly and never really got over it. This year I figured the Eload and Salt would keep the pain away but as I descended the cramps came on. The decent wasn't fast , a 5:30 pace but when I hit the bottom I did my first walk of the day logging a 7:15 and 8:18 K. The next 10K was a combo of walk run walk. I did more Gels , another 500mg of salt was was drinking Heed Coke and Water. 40-44K I was passed a couple of dozen times but I didn't care , I just wanted it to be over! The last 8Ks were 6:10, 5:59, 6:38, 7:36, 7:09, 6:53, 7:15, 6:13, and 6:05. When the going is tough each K seems to take forever then suddenly your at the finish , its such a great sense of relief to be done. I was a little disappointed that I was slower then last year but I didn't think a PB was in order because of the warmer temps.

I finished in 4:52:51, 12 minutes slower then last year. I was 40th out of 159 folks , 13 out of 49 males 40-49, 33 out of 116 Males.

In the past I have had some problems with feeling faint after the race. This time I elevated my legs allowing the pooling blood to drain . I did this for 10-15 minutes and found it to be quite effective .... no problems! Washed down 3 Advil with an Icy Cold Beer then headed home.

All and all a great day , lots of fun moments but I wished I could have skipped the last 10K!

Wednesday, June 16, 2010

Tuesday, June 15, 2010

Monday, June 14, 2010

It felt good

I was surprised but I felt really strong at lunch , 5K at a 4:50 pace! I had a sore throat yesterday and today when I woke up. Thought I may be coming down with something but by lunch I was feeling better and went for a run . After running I feel like I am ready for Niagara .

Been batting around my race plane ... 5:30 and hold is a good one BUT its going to be HOT and HUMID, may have to revise! I think after Sulphur I will be able to handle the heat a bit better or at least be able to manage it.

Sunday, June 13, 2010

Slowing it down

Little sleep and a 14 hour day at work... did I really feel like running?????

Slowed it down to my "Niagara" pace , 5:30 and did a 10K Run at lunch.

Going to try to nail a 5:30 pace for as long as I can on Saturday. Trying to get a sub 4hrs30min 50K run. If its hot its not going to happen , cooler or wet weather maybe!

Saturday, June 12, 2010

Lunch Run

Back at work today , did a 12K Run at lunch. 0.5K warm up , 10K@4:50 pace 1K@5:30 pace then a 0.5K cool down.

Friday, June 11, 2010

Steamy Trail Run

11.1K steamy trail run done at an avg 6:10 pace. It wasn't that warm but the 23C temp, sun and humidity made for a rather warm run. There has been quite a bit of rain lately and the forest was very aromatic and wet. Everything felt great , fluid .. one of those day when running just comes naturally! I was lost on my mind right from the start. Recovered by jumping in the pool then floated around for an hour enjoying a cold Sleemans Draught!

Thursday, June 10, 2010

Better middle distance Run today

Wanted to run yesterday, 14C/Rain/Overcast ...didn't feel like it , looked at the Treadmill...Nah, tomorrow! There was nice conditions today ,14C overcast and no rain. Decided to do a 20 something Ks . I haven't been doing enough of this distance lately. Did my Townsend Lake, Bells Lake, Traverston the the Ferns loop. My objective was a consistent pace and to finish feeling like I could do it again. Well it was just one of those days were it all comes together . The kind of run where you just forget what it is your doing and float along lost in your mind. The Garmin was along for the ride but I wasn't looking just pacing by feel. It felt like a 5:45 pace but turned out to be an avg 5:34. Was out there for 2hrs7min covering 22.8K ... may repeat it tomorrow!

Tuesday, June 8, 2010

LSD Tueday...

34.4K tough LSD today , I knew I wasn't going to have the best day when 400 meters in I began cramping and my right ankle hurt. I shook off the initial troubles and was feeling pretty good through 10K. Headed South on the 2nd , East on the Edges Rd then South on the WGR. When I got to hwy 4 instead of going east on hwy 4 I continued straight up Hutton Hill then came into town via the Trailer Park Rd. I felt pretty good heading into town but it didn't last long. Started to run out of steam around the 23K mark. Stopped and refilled the water bottle with G2 ... that's Gator Aide Light , only 7 grams of carbs! The last 10K were a combo of walk run. Finishing it felt more like a 50K outing ... weird!

Monday, June 7, 2010

Lunch Run

14K done, most at a 4:50 pace. Still breaking in the new shoes, a couple of more runs indoors and they will be good to go for Niagara.

Sunday, June 6, 2010

Lunch Run

12K done this morning , mostly at a 4:50 pace. Its been awhile since I have run that far that fast! I was breaking in a new pair of Sauconny Paramount 2 shoes. Going to wear them in Niagara.

Saturday, June 5, 2010

Lunch Run

Ran through the 5K barrier this morning , 7K done ...2K to get up to a 4:50 pace , 3K at a 4:50 pace followed by 1 at a 4:30 pace then a 1K cool down.

Friday, June 4, 2010

West Grey Runner Jr.

Yup , there is a 2nd WGR out there, Noah!

Noah recently did rather well in his schools track and field day. The 10 year old grade 4 student went on to represent his school in the 100m at the Bluewater District Meet. He is a very competitive kid with a passionate desire to win!

The night before the Track Meet he was injured after his Baseball Game. He was on his way back from the washroom when he ran right into the path of some guys warming up. He was hit hard on his right cheek bone. I arrived moments after it happened , he was down and was conscious but stunned and wasn't crying! It didn't look good , his eye was instantly turning dark. The impact was so hard that I could see the stitch marks of the ball imprinted on his skin. Fortunately there was a paramedic at the game. After a quick initial investigation broken bones and a concussion were ruled out. Next stop was the hospital and some relief after the doctor reaffirmed what the paramedic told us. Noah's only concern through all this was that he was going to miss the track meet!

After a night of Ice and Advil the Eye wasn't too swollen so got the OK from Mom to compete! I couldn't be there after working all Nights but Mom , Grama and Grampa were. Noah finished 4th in the qualifying heat. Mom said that he had some issues with form trying to see who was around and where he was going. Grampa had an idea and came up with a strategy to help him out in the final! Grampa stood at the end of the track and the plan was to have Noah focus on him as he ran. Well the plan worked and Noah won the Final.

Can't help but think Noah has a future in Ultra Running!

Thursday, June 3, 2010

Lunch Run

Didn't really feel like it but I got into it once I started ... another 5K done this morning at 3am.

Wednesday, June 2, 2010

Lunch Run

Worked back up to a 4:50 pace! Another 5K run done at lunch.

Tuesday, June 1, 2010

Night Run

It was cooler this evening , headed out for the same 10.1K loop....this time a little faster.

Lunch Run

Starting June with a 5K lunch run at 04:30 am! Felt guilty... slowed to a 5:30 pace.

May Totals

May was for Running

4 Races Done
May 1 , Pick Your Poison 50K
May 8, Trillium 10K Raod Race
May 16, Mississauga Full Marathon PB!
May 29, Sulphur Springs 50K

Total distance 322.7 km
YTD = 1510.6 km