Tuesday, August 31, 2010

August Totals

August - 299.6 km
YTD - 2429.0 km

Last run in August 2010

Headed out with trepidation today....will I or won't I be able to Run? Robin , my 14 year old son had football practice in Hanover so I decided to go for a run on the community trail. It was a warm morning 25C at 09:00 am and 28C by the time I was done at 10:30 am.

500m in the left knee acted up, walked it off and was able to pick it up again after a few minutes. The trail is an old railway bed, it runs parallel to the Saugeen and crosses it quite a few times. Its fine crushed gravel and meter or so wide. I really like the trail because three is very little change in elevation and the running surface is even but you are still sheltered by trees. Ran the whole trail end to end then cut off on the way back and ran through town. The knee never acted up again but , ran a K of real trail ..roots , rocks and elevation and was able to do a run/walk combo without any issues. I am optimistic that being a little guarded and just running through the troubles will be enough to get me through the issue.

Managed to do 14K at an average 7:33 pace.

Sunday, August 29, 2010

Bayshore 1/2

Did the inaugural Bayshore 1/2 today. This was my second ever 1/2 Road Marathon. My goal was a 1:3X:XX finish. Based on recent runs I figure that a more realistic expectation would be a little under 1:45. I have been working nights this week and originally I was planning on heading to Owen Sound at the end of my shift. Instead I booked some vacation time and left work at midnight and managed 4 hours of restless sleep before race time. Up around 6:30am I dressed and was out the door by 7am . Did a coffee and a bagel at 07:30, 90 minutes before the 09:00 am start time.
The first 5k of the race were almost dead flat. We were running parallel to the Bay and were mostly shaded by trees running on the east side of the road. There was no breeze but the temperatures were creeping up probably somewhere between 22-24C. Between 6 and 7K my left knee began to hurt. I have had this issue for the past three runs. I slowed down a bit an began to hop along until the pain passed. A hundred meters or so I was back running normally pain free again. 7K in we turned East and were more or less totally exposed to the sun. At around 8.5K we began a 2 K climb that was rather steep at times. My avg pace going into the hill was around 4:50. My goal was to drop no more then a 5:00 pace though 10.5K then pick it up in the last half of the race. At the top of the climb I grabbed a cup of water at the aide station and when I paused to drink my left knee pain flared up again. Started running slowly and once again ran through the pain. Gelled at 12K , I really didn't think I would need any carbs being a short race so I t was done as a precaution. After the climb I was quiet warm but when we headed South at the top of the escarpment there was a nice breeze and I was able to recover and pick it up he pace again. 13-15K were mostly downhill bleeding off most of the elevation what we gained earlier. At 15K I managed to work the avg pace down to 4:59 and with 6K to go I knew my 1:3X:XX goal was not possible. I was now concentrating on bring it in under 1:45. Paused again for water at the aide station and once again the left knee acted up, that would be my second and last stop for water! There was no breeze after the decent and around 17K we were on an rather hot dusty gravel stretch that was really uncomfortable and slow. With 4K to go the avg pace had crept back up to 5:02 and I was fighting trying to pick up the pace. I crossed the finish line in 1:45:21 really hot and happy to be finished.
The course had lots of character with the up and down but I don't think there would be many PBs especially on such a warm day! I am handling the heat much better then earlier this summer. In the last 10K I passed a half dozen folks and was only passed by one guy that I almost caught on the last few hundred meters. I was a little disappointed in the results but all in all it was a successful run. I look forward to making this an annual event!

Saturday, August 28, 2010

Oh and I ran too

5K at a 5:00 pace done at lunch with a little break in the middle for my left knee pain.

I hate to admit...

One of the greatest fears of any runner is injury! Nothing really bad has happened yet and I hope to keep it that way but....

Last three runs on the treadmill 2-4 K in I had a sudden sharp pain at just below my left knee cap. I had to stop , walk with a limp in pain for a bit then a few minutes later I could run again. I have had all kinds of little aches that I know I should just run through and I am hoping that this issue is one of them.

I am hopeful that it has something to do with the repetitive nature of the treadmill. On Monday I did a 16K road run with no issues what so ever. Tomorrow is the Bay shore 1/2 and I was really looking forward to a fast run but if the knee acts up it could make for a rather slow run. I was even thinking that maybe I shouldn't run tomorrow but the come and go nature of the pain means that its probably something I should just run through.

Thursday, August 26, 2010

Lunch Run

Another early morning lunch run. Slowed it done this morning and did a 5K run at a 5:00 pace.

Wed Run ...

Working mids, 3am Wed did a 6K tempo run. 0.5K warm up 5K at a 4:30 pace then a 0,5K cool down. Was going to go out Wed Eve but decided to put the feet up an watch the Jays ... probably did me more good to rest then run. Will hit the old treadmill around 3am again this morning.

Monday, August 23, 2010

Working on Speed

Getting ready for Sundays 1/2. I was looking for a "flat" run to work on consistent even sub 5:00 min pace. My wife was heading for Durham so I got her to drop me off at the edge of town. Managed to run 5K at a 4:56 pace but it was 24C, no breeze and I was totally exposed to the Sun. I wanted to go further but it was just too hot. 6th K was done 2 minutes slower , talk about changing gears. I gradually worked my way up to a 5min pace and managed to run the last 8K of the run actually running. Ended up with an avg 5:24 pace...OK.

Saturday, August 21, 2010

ITT 32K Trail Run..my first and last ITT

Well it wouldn't have been my last ITT but it’s the last year that the Burlington Runners Club is hosting the event. I have wanted to do this race since I started running trails a few years ago. I am pleased to say that the course lived up to its reputation. It was a mix of runnable and not so runnable terrain. One thing that did surprise me was that there wasn't a whole lot of elevation.

My goal time was 3hrs30 min. Apparently the ITT should take about the same time as a Road Marathon. I did 3hrs35min in Mississauga so my goal was reasonable. The day started at 3:40 am, 20 minutes before the alarm was set to go off. After my usual routine I was off at 5:00am arriving at the race at 6:45am. It didn’t seem like there was much time between my arrival and the start of the race.

It was the fastest start of any trail race I have ever done. A 1k downhill on a road completed in 4min50sec. Diving into the forest we did a 7K loop with 2 river crossings. Going through the river Sheldon passed me as and I joked with him stating my race report would say "he passed me in the river and I never saw him again". Also bumped into Stefan and Kinga near the end of the loop. As is usual these two were living the running adventure again this weekend. When they were done ITT they were heading to Lockport NY to pace Charlotte overnight in her 24 hour race! Heading past the start finish I was feeling pretty good but was quite winded not being use to the faster pace of this race. Passed by Dave in the parking lot... it looked like he was changing into some dry shoes. I settled into a pace that was a little more comfortable and started to relax into the run. The first few Ks into the "long loop" were pretty easy and then it started. At first there were some nasty rocky sections that I just wasn't comfortable running over so I walked. Between theses technical sections things opened up and were quite runnable. It was here that I went off course for the first of three times. Not bad, a few hundred meters and no more then 2-3 minutes. Around 9K into the loop there was a really long rocky section with the biggest and the toughest downhill of the race. At the bottom things opened up and the course went 2 ways, white blazes and blue blazes. I thought for sure it was the white blaze until I was a few hundred meters down the trail and everybody disappeared. I waited a minute or two watching up the trail only to realized that I should have followed the blue blaze. Again not a big deal but add another 3-5 minutes to my day! After the big downhill was a really big uphill to the turnaround. The last couple of Ks of the loop were quite runnable, Runners coming back from the turn around were flying down this section. Mentally it was hard as I was walking and was little bummed out about going off course again. I was happy to hear the “beep “as I crossed the mat at the turnaround but I knew I had my work cut out for me heading back. 20K done, around 12K to go I down 4 Eload Caps! Temps were a pleasant 20-22C but it was quite humid and I was sweating a ton. I wasn't drinking enough so I started on a glass of Coke and a glass of Gator Aide at every aide station on the way back. I wasn't moving as fast as on the way put but was running as much as I could. I ran some of the rock sections that I walked on the way out but my pace on the open sections had dropped a good 30 seconds. With a few Ks to go at the 2nd last road crossing I managed to go off course once again, I wasted a minute or so but the worst part was having to climb a rather steep hill to get back on course! I knew that I wasn’t going to make my 3hr30min goal and was just hoping to bring it in under 3:50. To my pleasant surprise I came in at 3hrs42min24 seconds and I have a beautiful Green Rock as proof!

There were lots of really amazing runners at the last ITT. Sheldon, Kinga , Stephan had great times. Dave was just glad to finish and Rob has a story to tell with some issues on the course but still turns in an awe inspiring time.

I was a little disappointed that I didn't get a better time but the preparation just wasn’t there. As a matter of fact its rare that I do the "right" thing leading up to a race but for me is it’s more about participation then results. So I am pleased with the day, it was a fun run in a really neat place with a bunch of really cool people!

Wednesday, August 18, 2010

Adding speed to the trail

OK, Saturdays ITT is short but tough but there are sections were you can open it up. Today's trail run was a trail run for what I want to do this weekend. Worked on opening it up on the flat / downhill and easy sections and kept it moving along well on the uphill and tech sections. Managed to do a 10.4K trail run at an avg 6:02 pace. The legs had lots of pop in them...the biggest factor in the speedy run is the sub 20C temp with low humidity!!!!!!

Tuesday, August 17, 2010

Almost a tempo run

Deep in the Ultra season I often find myself forgetting about speed. Tonight I jumped on the treadmill at lunch and did a "tempo" run. 0.5K warm up , 4K at a 4:30 pace then a 0.5K cool down. I am am going to start doing this weekly. More like a 0.5K warm up , 5K at a 4:20 pace then a 0.5K cool down.

Monday, August 16, 2010

Small trail

Took it to the trail this afternoon for a little 5.2K test run. Had significant right ankle pain in the last 5K of yesterday Eves Run. It felt a little funny through the day so I just had to give it a try and it was OK ... a little bit of a numb sensation but otherwise OK.

Sunday, August 15, 2010

2nd run

Headed out around 9:30 pm for a second run today. Did a 16.3K country road run at a 6:20 pace. It was a beautiful clear , warm summer night. I was watching the stars and thunder storms off in the distance as I ran , it was magical.

Hot Sunday

11.1K trail run in the 28C heat and high humidity. Managed an avg 7:12 pace which is pretty good considering the conditions. Going to try another run tonight after dark.


Did 9K Friday Eve at then end of my evening shift. It was a "fast" one, 04:50 pace ....felt good and wanted to go longer but cut it short at midnight wanting to go home! Had great intentions of a long run Saturday but it just wasn't possible...some family issues came up and there was zero time for running! I am sure that the break was a good thing, R&R gave the feet a chance to heal up and the body a chance to recover from last weeks 24 hour run. Today its back too it ...humid and warm conditions will make for some slow progress so I think I will hit the mucky wet trail!

Thursday, August 12, 2010

Moving again

First run since the DG , 5K at lunch indoors. 0.5K warm up , 4K @ 4:50 pace then a 0.5K cool down. It felt awkward for the first 0.5K but then I relaxed into it and became very comfortable. It felt good to be moving again!

Tuesday, August 10, 2010

Dirty Girls 24 Hour Run, August 7/8 2010

I got the buckle.......

Those who did 120km received the belt buckle , this was my goal but I really wanted to go the full 24 hours. Run , jog, walk or crawl across the finish I as going for it. I was really excited about doing this event. My previous Limberlost run was an 8hour+, a good primer for the Dirty Girls. My plan was to do 90 minute laps for as long as I could , keep hydrated and eat as much as I could.

Allot of the details of the race escape me , I will probably have a better idea of what really went on when I see the lap times. Last year the course was a half K short, this year it was a true 10K loop. The new course also seemed a little bit tougher. The first 3K you were more or less going up and down. The downhills were steep enough that I had to break a bit and the uphills went on forever. Past the 5K aide station the course opened up and it was mostly runnable back to the start finish. Did the first loop in 1hr31min. It was my goal time but I was a bit surprised because the effort on the first loop it felt like I was faster. The weather was perfect at the race start with temps in the low teens. Throughout the morning and into the afternoon the temperature and humidity was slowly creeping up. The day went by pretty much as I expected. On the third loop I noticed a bit of a burn in my legs and I felt some blisters forming on my right foot. The fourth loop was my one and only " music lap", cranked up the tunes and disconnected the mind from the body...it was fun! My race plan was to get to 80K before it got dark. I fell short of this goal passing the 70K mark at 7:30 pm, 11.5 hours into the race. I was still running all the downhills and flat sections but was walking all the uphills. I was eating every 5K and drinking a liter of water every loop. I was doing eload caps every other loop and was doing the eload discs on the trail! I got a little behind on the hydration through the heat of the day but I managed to recover in the evening hours. My feet we starting to hurt , I knew that there were quite a few blisters forming and considered changing shoes and socks but decided against it thinking it would make it worse! I was very fortunate to have Anne and Luke McCutcheon join me after dark. Without their assistance and encouragement I doubt I would have had it in me to achieve my goal. Anne and I headed for my 8th lap, she was ahead of me and I followed in her foot steps. She pointed out all of the hazards as we went along. It was getting dark by the time we made it to the 5K aide station. Having company on the trail was such a moral boost it made the running seem easy again. Not sure of the lap time yet but I suspect that the 8th loop was done in around 1hr45min. The 9th loop was a really big milestone for me , every step was a new territory! My previous long run was 8oK at last years DG. I was still moving along pretty good approaching 90K but I was staring to get extremely fatigued and my feet were incredibly painful. In the 9th loop I stubbed my left foot so hard that it busted a few of the blisters. Luke headed out with me on the 10th loop. Started walking more then running but we were still making good time. Luke was a really fast walker and we were under 2 hours. Anne joined me on the 11th lap. With about 5.5 hours to go I wasn't sure that I had the buckle yet. Anne was wearing a Garmin and a watch and every couple of Ks I would ask here how far we were in the loop and what time it was. We pretty much walked this entire loop at a much slower pace. I did open it up on the longer downhills but that's about all the running I could do. Heading out on the final loop I knew I was going to be successful. I came up with the idea of going to the 2.5K mark after the 12th loop because I knew that most would be stopping after the 12th lap. It seemed like forever until we got to the 5K aide station. This last loop was LONG , when I know there is more to go I get in a mindset of just go and don't think about it but when I know its almost over I find myself focused on the moment. With less then 5K to go the buckle I was still thinking about the extra 2.5K. With 2K to go it started to rain quite heavily. It was at this point that I decided that I would stop after the 12th loop. The next couple of Ks were long but also very sweet knowing that I achieved my goal with about an hour to spare I was satisfied.

Finishing picture ...

Ouch ...

When I was done I headed for the showers and then stuck around for breakfast and the awards. I was feeling quite alert so I drove home and jumped into bed for a couple of hours then it was off to my sons baseball game at 1pm. I felt pretty good on Sunday afternoon , hit the couch and watched some TV and dozed off for another couple of hours. Felt good going to bed Sunday Eve but it was short lived. Woke up at 3:00 am to a rather severe case of the runs...not just once but several time over the next hour. I was fevered too and getting out of bed was an effort! I didn't get up until 6pm after spending nearly 20 hours in bed! Its now Tuesday and I have recovered from what ever it was that hit me yesterday. I know that what happened is a result of the 23hour effort but I really believe that it was something I ate and my troubles were a result of food poisoning. Guess I wont know until the next time I run this long .... yup , will be back for more!

Lap__Time__ Time Elapsed
1: ___1:32:15___ 1:32:15
2: ___1:21:40___ 2:53:55
3: ___1:34:54___ 4:28:48
4: ___1:32:30___ 6:01:17
5: ___1:49:55___ 7:51:12
6:___ 1:47:05___ 9:38:17
7: ___1:51:17___ 11:29:33
8: ___2:15:28 ___13:45:00
9:___ 2:20:08___ 16:05:08
10:___2:07:46___ 18:12:53
11: ___2:25:05___ 20:37:58
12: ___2:39:27___ 23:17:24

Tuesday, August 3, 2010

Lunch Run

Another 5K logged at lunch , 5:30 pace. Felt like running forever today then I had to go back to work!

Monday, August 2, 2010

July Totals

Just added them up ...

July 323.2 km
YTD 2129.4 km

Slowing it down at lunch ...

5K at a 5:30 pace ...slowing it down for Saturdays DG! Probably shouldn't even be running this week but what else would I do at lunch!

Sunday, August 1, 2010

Small Trail

Just a little 8.2K trail run late this afternoon. Wanted to break in a new pair of Adidas Super Nova Riot Trail Shoes in preparation for Saturdays 24 Hours Dirty Girls Run. It was a very humid day, temps were low...24C but it had to be nearing 100% humidity. The forest was almost dead silent . I was running without music or hydration. Spent some time this afternoon getting ready for next weekend . Wont be doing much this week maybe a few lunch runs but that's about it.