Recovery Run #2

Still a bit sore but getting better.  Another 5K at a 6;00 pace at lunch.  Run clinic tonight.

Recovery Run

5K Lunch Run at a slower 6:00 pace today.   Just a little bit of Quad pain after PYP Saturday I expect it will be gone in a day or two.    Run Clinic tomorrow!

Pick Your Poison 50K Trail Race - OUS Season Opener - April 27, 2013

 Did the OUS PYP season opener at the  Horseshoe Valley Ski Club yesterday.    The race plan was simple go out easy and run 50K.  I wasn't looking for a time so I left the watch and Garmin  at home.

 Its was 4C,  overcast with a bit of rain and a cool breeze at start time.    I started overdressed but  comfortable for the first of four  12.5K loops.     Headed out with an old running friend Gary Johnson were last or next to last put of the gate and held that position of the first few Ks.   The first 4K of the loop is a gift ,  gentle downhill to flat over wide tractor trails through the forest.  At the end of the constant run I  found out that Imodium would have been a better choice then a multi-vitamin for breakfast.   For some reason I never saw Gary again !   The second 4K was a combo of trail ,  a trek across and up a couple of Ski Hills then a long , long gentle downhill.   The last 4K of the loop started with a big big climb and then a long gentle single track running parallel to a golf course ending at the final aide station before start/finish.   In past years I had always ran this section of single track bit not this time ... it was a walk!   Finishing the first loop I headed to  the car ,  dropped my running jacket and picked up a bottle of water.  As I was heading back out the winner of the 25K was coming in.   There was no clock at the start/finish but I figured  it must have taken me more then 2 hours to finish the first  of four loops.   I thought to myself that I just ran my last loop first ha ,  ha.

 2nd loop was a bit better.  The temperatures were beginning to rise and I was starting to enjoy the run a bit more until I messed up the only stream crossing we had.  Not paying attention the rock moved and I jammed my right foot between two rocks in the creek.  It hurt like hell and for a moment I though my day was done,  walked then ran it off and it felt better so the excuse to quite disappeared.  The reset of the loop was uneventful and I continued.  I was and had been drinking plenty ,  eating  and taking electrolytes and continued to do so.       Passed a couple of " this looked good on paper in Jan" folks in the second third of the loop ...having second thoughts!!!     I ran the single track parallel to the golf course this time ... moving much better for sure.  I was really getting warm ,  it was sunny and temps were now in the lower teens and rising fast.  Stopped at the and traded the long sleeve "Breathe Thermal" for a short sleeve compression T and my Ultra Aspire pack with nearly 2l  of water on board.  Vertical Pierre assisted me getting my drinking tube out and I asked him for the time and he said 12:40.  I had burned 3hrs40min with 4hrs20min remaining before the cut off.  I was a tiny bit worried but I was moving much better then the first loop but I had to avoid the "Death March" or I could be in jeopardy of missing the cutoff.

 Heading out on the third loop I felt much better having half the race behind me and was really looking forward to getting to the last loop.   The weather was really pleasant and I was resigned just to log a 50K run regardless of the time.  I ran all the  downhills conservatively ,  ran all the flats and slight inclines and was walking the steeper up hills.    Crossing the Snow fields with the mid day Sun blazing overhead I was  blinded by the bright and worried that I would be fried by the U.V.,  it was intense!    Nearing the end of the loop I came up on a women who would be running her first 100 miler at Sulphur.    For the second time in the day I asked what time it was and she said 2:30 so with 14K to go I had 2.5 hours.     She said we could walk it and make the cutoff and she as right.

Heading out on the 4th and final loop I blew by the start finish ,  no stop to change ,  no need to ask what time it was just wanting to get on the victory lap!   The 4K of constant running to the single track were a little bit tougher on legs that had already covered 37.5Ks .  I more or less hung in there running everything the same way as in loops 2 and 3.  Passed a few folks doing the "Death March"  one fellow who said he went blind in his left eye.   I suggested that he stop at the Aide Station and get a ride back to the Start/Finish.  Temps were now pushing 20C and the hard stuff was really making me sweat bit I lots of water and electrolytes so I was able to manage it.   Through about freezing at the start of  the race and how much more I was enjoying being warmer.   With a couple of Ks to go I was really enjoying the run.  I was tired but not spent and really felt like I could go another couple of loops.      Tripped the clock at 7hrs20min or so satisfied that I got on the score board.

 So all in all a good day logging my first 50K Trial Ultra of the 2013 season.  Right foot and right ass that had been giving me grief  were both fine.   I have a 6 hour Chico Race at Mansfield in 2 weeks and will be concentrating on picking up the pace a little.    At the end of may is the Sulphur 50 miler.


 Results haven't been posted yet but I will take a crack at guessing my splits.


Loop              Time
1                     2hrs0min
2                     1hr40min
3                     1hr35min
4                     1hr45min

I probably finished 5th from last place overall and 2nd from last in my AG 50+

I will post the results below when I see them.


Actual  Splits ... 

1:48:39.3

1:45:54.0

1:54:58.6

1:52:58.6

Run Clinic

Back on the trails tonight with the Flesherton Run Clinic,  6.2K logged ... next week we are going to break 7K.

The Finally Trail Run

The Snow is finally gone...."Finally".

After working mids ,   not sleeping yesterday (30 hours awake) and working all day on the oh so familiar and  too many things at once task I was rather sore and tired this morning.  After a leisurely breakfast I took it outside into sun ,  temps  pushing double digits and a stiff breeze.    Felt great today.  I remember thinking about the 67K that I logged over my 5 mids really paid off.     Coming out of my first 4K trail loop I heard laughter only to bump into a group from the Waldorf School out enjoying the Spring Weather.  Back into the trails I had a small foot race with a Porcupine ..I won.   A short time later it was a Mexican standoff with a Deer ...I was about to win the who can stand still for longer contest until I broke my silence and the deer took off.

 Logged 11.1 wonderful trail Ks today now its back to work around the house.    I am looking forward to returning to work on Sunday for a break.  The week is looking rather arduous,   Run Clinic tonight,  more spring stuff around the house tomorrow  ,   Skiing at Blue on Thursday ,  move Daughter  from apartment in Toronto Friday and top off the week with PYP 50K on Saturday.

One more lunch run

Another lunch run ,  10K this morning at an avg 5:30 pace.  Finished mids today  and off until Sunday ,   PYP 50K on Saturday.  

Lunch Run

Just did a 12K run at a mostly 5:30 pace on my meal period this morning...how cool is that?

4am

Put 4 hours between my runs today logging another 5K at a slower 6:00 pace this morning.

In early again

10K at a 5:30 pace again before starting work at midnight tonight.

2 Run Mid Again

Came in early again and did another 10K run at a mostly 5:30 pace.   Worked for 90 minutes then hit the gym for a second run logging 5K at a mostly 6:00 pace.  

90 Minutes

Had to take an early lunch break so 90 minutes after I finished my first run I jumped back on the treadmill and dialed it down a bit logging 5K at an avg 6:00 pace.

Back to work now!

Before Work

Mid #1 tonight.  Came in an hour early and squeezed in a 10K at a mostly 5:30 pace.  

Run Clinic +

 Headed out early and checked out the trails behind Grey Highlands SS logging 4.9K before the Flesherton Run Clinic at 6:00 pm.   No mud and just a couple of  sections with snow so I took the group out on the trail.    They were a little hesitant at first but thanked me afterwards ... it was really very good.   So I logged 5.1 K with the group for a total of 10 trail Ks tonight.  

Sad Trail

Spent the day at Blue  http://westgreyskier.blogspot.ca/2013/04/one-more-day.html .  I was just heading out to run some trail when I caught the breaking news from Boston.   Talk about putting a damper on your day.  I went from joy tom sorrow instantly.   I could only begin to imagine the horror that runners and spectators  were going through...very sad.  

 So I headed out ,  still allot of snow slowing me down and even a few flooded spots.   Not quite the trail run I planned but good enough logging 10.5K at an avg 7:49 pace.  

OUS Spring Warm Up

Did the OUS Spring Warm up today.    Logged a total of 30.2K on a very snowy Bruce Trail today.    We were running a 13K loop with  a +/-600 meter change in elevation.   First 5K was on Gravel Rd  then 5K on the Bruce Trail and it finished with 3K on a Gravel Rd.  The Bruce Trail part was 90% or more covered in snow and ice and it was really tough.   My first loop was OK but the snowy trail really took a toll on me.    When I finished the first loop I took a time out ,  ate and ate and ate as well as downed a Beer.  After 30 minutes and some fresh warm dry clothes I headed back out.    After getting through the first road section I started feeling and moving better and really enjoyed the snowy trail the second time through.   Finishing the loop I felt great and decided to add 4.4Ks by running up and then back down the first hill.    So I covered 30.2K in a very slow 5hrs8min and I am happy with that.  

Memories

Fond memories of 2 years ago .... I will be back!

45 Hours Of Rest

I officially declare a 45 hour reset!   Headed out on the trail this morning feeling a little achy and a little tired.   Legs had no pop at all and I wasn't enjoying the freezing temps,  gusty cool easterly breeze and most of all the snowfall.   So I did a meager 5K ,  walked almost 1/2 of it so I called it a day.   I am doing the OUS Spring Warm Up on Saturday planning on a 3-4 hour 20-30K Run.

2nd Run...again!

6K at a mostly 5:45 pace done this eve.   I was aching a little after todays trail outing ,  nothing serious.   The Run tonight and the Heat of the Shower afterwards has made things feel better.  

Better Trail

5.3K of trail running today.  Felt real fluid and was moving great really enjoying the sloppy wet mucky snowy  conditions...sweet!    I was thinking of going loner but decided to cut it short feeling good.  

2nd Run Today

9K at a 5:45 pace  logged this evening ,  wish I could have kept going another hour...things felt great!

First Trail

 5K logged on my "trail loop" this morning.  Intended on going 11K but there was still allot of Snow cover up to 3ft deep...only sunk up to my ankles so it wasn't too bad but it was apparent that my calves were taking a beating so I called it a day.

Lunch Run with two fartleks thrown in.

6K done at a mostly 5:30 pace with the exception of two 200m fartleks at 4K and 5K.

Better and allot more enjoyable today

Grant joined me today ,  plan was more or less the same run as yesterday. Dropped 400 mg of IBU before heading out ,  didn't want to walk 6K today.     The company was great  before I knew it we were past the point where I started walking yesterday.   Top of right quad was achy and I felt a bit stiff but I was determined to keep plugging along and hats more or less what we did.  Walk for the first time at on a big Hill at 12.5K.  Running after the walk felt better then before.   Brought it home running and decided to walk the last K just to stretch it out a bit.  So a much better outing today logging 16.3K in 2hrs12min.  

What a day

Wanted to LSD today but the weather was so so ,   overcast ,  breezy, temps just a little above freezing.  Decided to give it a go and committed to an initial 2 hours and would re access then keep going for another hour if all was well.   First 11K were OK ,  not great ,  not bad just OK.  Right Ass was bugging me a bit ,  not painful just a dull ache.  Tired to walk it off 11-12 K but I was never able to get running after walking a K ;.  Legs felt heavy and after I ran a few hundred meters the right quad would seize up at the top of the leg.   So it just wasn't the day and I more or less walked for the last hour trying to convince myself that it was really good to practice walking ...yeah right.     So I will try it again tomorrow ,  the trepidation starts NOW . Have the Jays games PVRed so its OV,  the Couch and some Dry Roasted Peanuts  to recover,  a sweet reward for slugging it out today .  

Again but better

10K at a slightly slower 5:45 pace done this evening.  It was a real round robin of ache today.   Right Ass has ached all day ,  not hurt just a little ache.   Jumped on the treadmill and it felt pretty fluid ,  easy and with the exception of a tiny pain in my Ass all was pretty good.   Right Foot soon started to complain a bit just enough to remind me of the troubles it has been giving me.      6K in left calve complained ,  not too much but enough to make me forget about Ass and Foot.  Calve settled down and lower Back ached and Ass joined the party.  Right Foot of course was hanging in there too.   So all and all not a bad 10K ,  felt fluid and in spite of the little aches pains and what nots it really wasn't all that bad!   Bets part was being done and how I feel right now!

Longer yet

10K at a mostly 5:30 pace this evening.  An our before I ran I had a Coke a bunch of raw Veggies   3K in I had an extreme hunger come on.  I get this if I consumed allot of Sugar before I Run.   I though I was done ,  slowed it to a walk for a 1/2K then slowly ramped back up to a 5:30 pace.   Luckily the feeling passed and I was able to complete my Run.    

7@7

7K at 7pm and a 5:30 pace.  Best Run in a long time.  Today was one of those days that sucked.  I felt drained before I ran but now I feel refreshed and invigorated...SWEET!

   

Little longer, little faster

6K at a mostly 5:30 pace done this evening.  Only a slight discomfort tonight.  Still IBU free since Saturday.

No April Fool

Feeling great tonight , before ,  during and after my lunch Run.  I have been IBU free since after Saturdays LSD.  Yesterdays 8K wasn't so good but I did recover quickly and felt great a couple of hours later.  I did 4 hours of Alpine Skiing today ( http://westgreyskier.blogspot.ca/ ).  Last week when I tried to run after skiing things didn't work out so well.    So I logged a somewhat comfortable 5K at a moslty 5:45 pace this evening.    May keep it indoors tomorrow and perhaps go a little longer.