Run 325.7 km
YTD 1,515 km
1 week ago
Friday, May 31, 2013
Thats it for May
Finished the month off with one more lunch run logging yet another 5K at an avg 6:00 pace.
Thursday, May 30, 2013
Sulphur Pictures
Had to do something with the 50+ freebie pictures ....
Favorite one...
The rest ...
Favorite one...
The rest ...
Lunch Run
Just another 5K Run done on my lunch break this morning. Post Sulphur pain is all gone , looking forward to get back on the trail after working mids through this weekend.
Wednesday, May 29, 2013
Recovery Run
5K at a 6:00 pace this morning on my lunch break. This is the first Run since Sulphur. I still have a bit of pain in my calves but I expect it will be gone in a day or two.
Sunday, May 26, 2013
Sulphur Springs 50 Mile Trail Race - May 25, 2013
It was a great day to be running in the Dundas Valley yesterday and the weather really helped me to get an unexpected PB.
The alarm was set for 02:30 am but after 4 hours of broken sleep I was up before the alarm went off feeling surprisingly rested and ready to Run. Picked Grant up in Varney at 2:40 am , one stop on the way ...Tims in Guelph. I was counting on a more substantial breakfast but they don't start server until 05:00 am !!!!! SO race morning nutrition consisted of , Coffee , OJ , Yogurt and a couple of cookies! Arrived at the race at 5:00 am , picked up the race kit then prepared in the car with the heat cranked avoiding the 3C temps ...brrrr.
The 100 Mile and 50 Mile races both started at 06:00 am so nearly 200 of us lined up for the chilly start. I was wearing shorts, compression shirt with a long sleeve T over top as well as a compression hat and gloves. ...I was a little chilled but anxious to get a few K s behind us. I didn't really have much of a race plan and thought that maybe , just maybe this would be the day that things seem to come together. Last year I went out way too fast logging a 2hr10min first 20K loop. I had my Garmin with me and used it to slow at the start with a lap goal of 2hrs30min. Lap one was uneventful and I felt good. I was a bit fast through the "Gatehouse" loop but the first 7K are by far the fastest. Bumped into Chris McPeak doing the 100 Miler and jokingly reminded him of what happened last year when we both logged a quick start! Started leap frogging LeAnne and Christa ...this would go on pretty much the remainder of the day! Finishing the first loop Christa gave me a bag of "Magic Balls" ... a peanut butter , maple syrup , coconut and a whole lot of other things in them. After having only a couple of Ciff bars before the race the solid food on the run was a welcome addition to my race nutrition. Completed the first loop in 2hrs21min a little fast but feeling good. Heading back out on the second loop I passed Grant coming up the big hill at the finish , he was about 3 minutes behind me looking really good and thoroughly enjoying the run. Temp were starting to rise as we entered the "Gatehouse Loop" , I contemplated loosing the 2nd layer up top but it was still pretty chilly in spots so I opted to keep it on. I was more or less taking an S Cap hourly and gelling 2 -3 times / loop and getting 8-16 cups of water and or coke/loop and this would go on all day. Past 30K I started to get a bit of pain in my legs but this is a normal thing that I knew would pass. The Garmins battery isn't up to a 12 hour day so I had it off for loop 2 and was pacing my feel. Finished the 2nd loop in 2hrs31 mins only one minute over my planned time. Grant had closed the gap on me and we got to run together for a few Ks heading out on the 3rd loop. Grant was looking really strong and was really feeling the effects of the Caffeine on the Gels , he was literally bouncing around the trails. I lost Grant early on in the Gatehouse loop when I decided to take the long sleeve T off. I slowed to a walk for a bit when I removed the shirt , took off my back pack and stuffed it in where the bladder resides. I was definitely beginning to overheat and it took me a bit to recover and get going again. I was hoping to hold pace aiming for another 2hrs30min loop but it felt like I was really slowing down. Heading into the "Lollipop Loop" is not the place to make up time .... its up up and up then a very long downhill that tired legs didn't seem to handle all that well. Finishing the 3rd loop I was interviewed by some students doing some sort of a fitness project. I wish I had of had my camera on and captured the look on their face...they ask whats your post race recovery food and I answered " A Big Mac meal with a Giant Coke and Giant Fries" . Passed Grant heading back out just before the start finish , he was about 3 minutes in front of me and yelled " hurry up" which brought allot of laughter to those hanging out at the start finish! Finished the 3rd loop in 2hrs44min...fired the Garmin back up with the intention of making me run faster. I was sort of thinking sub 10 hours heading out but realistically I just wanted to get it under last years 10hrs32min for PB. Caught up with Grant at the bottom of the hill at the start and we ran together through the "Gatehouse Loop". Grant talked about making a time and I told him not to worry about it .... just keep running. I really found this loop to be much better then the previous. Although fatigued there is nothing sweeter then bringing it home knowing the finish is near. I was moving well and keeping an eye on the Garmin. Grant ran out of water and refilled his bladder at the Aid Station at the end of the "Gatehouse Loop"... I didn't see him again. I just kept pressing doing my last Gel entering the "Lollipop Loop". Kim doing the 100 Miler caught up with me climbing the "Three Sisters" , we chatted for a bit until I pushed on. Doing the climb I knew it wouldn't be a sub 10 hour day but I still pushed hard to the finish. Crossed the line logging 2hrs40min for loop 4 tripping the clock at 10hrs17min42sec... a PB by 14 minutes.
I was quite happy with the unexpected results and chalk it up to not going out too fast as well as perfect weather.
I avoided right foot pain using "Ball of Foot" Spenco Cushions and wearing the Toe Socks I only had 1 Blister on my right baby toe. My feet were burning at the end and I had a little trouble walking but not too bad. Its been 20hrs since I stopped running and I am getting a bit of quad pain but I am still doing stairs OK albeit slowly!
I was a too busy running to shoot video but I did capture the excitement at the start ...
The alarm was set for 02:30 am but after 4 hours of broken sleep I was up before the alarm went off feeling surprisingly rested and ready to Run. Picked Grant up in Varney at 2:40 am , one stop on the way ...Tims in Guelph. I was counting on a more substantial breakfast but they don't start server until 05:00 am !!!!! SO race morning nutrition consisted of , Coffee , OJ , Yogurt and a couple of cookies! Arrived at the race at 5:00 am , picked up the race kit then prepared in the car with the heat cranked avoiding the 3C temps ...brrrr.
The 100 Mile and 50 Mile races both started at 06:00 am so nearly 200 of us lined up for the chilly start. I was wearing shorts, compression shirt with a long sleeve T over top as well as a compression hat and gloves. ...I was a little chilled but anxious to get a few K s behind us. I didn't really have much of a race plan and thought that maybe , just maybe this would be the day that things seem to come together. Last year I went out way too fast logging a 2hr10min first 20K loop. I had my Garmin with me and used it to slow at the start with a lap goal of 2hrs30min. Lap one was uneventful and I felt good. I was a bit fast through the "Gatehouse" loop but the first 7K are by far the fastest. Bumped into Chris McPeak doing the 100 Miler and jokingly reminded him of what happened last year when we both logged a quick start! Started leap frogging LeAnne and Christa ...this would go on pretty much the remainder of the day! Finishing the first loop Christa gave me a bag of "Magic Balls" ... a peanut butter , maple syrup , coconut and a whole lot of other things in them. After having only a couple of Ciff bars before the race the solid food on the run was a welcome addition to my race nutrition. Completed the first loop in 2hrs21min a little fast but feeling good. Heading back out on the second loop I passed Grant coming up the big hill at the finish , he was about 3 minutes behind me looking really good and thoroughly enjoying the run. Temp were starting to rise as we entered the "Gatehouse Loop" , I contemplated loosing the 2nd layer up top but it was still pretty chilly in spots so I opted to keep it on. I was more or less taking an S Cap hourly and gelling 2 -3 times / loop and getting 8-16 cups of water and or coke/loop and this would go on all day. Past 30K I started to get a bit of pain in my legs but this is a normal thing that I knew would pass. The Garmins battery isn't up to a 12 hour day so I had it off for loop 2 and was pacing my feel. Finished the 2nd loop in 2hrs31 mins only one minute over my planned time. Grant had closed the gap on me and we got to run together for a few Ks heading out on the 3rd loop. Grant was looking really strong and was really feeling the effects of the Caffeine on the Gels , he was literally bouncing around the trails. I lost Grant early on in the Gatehouse loop when I decided to take the long sleeve T off. I slowed to a walk for a bit when I removed the shirt , took off my back pack and stuffed it in where the bladder resides. I was definitely beginning to overheat and it took me a bit to recover and get going again. I was hoping to hold pace aiming for another 2hrs30min loop but it felt like I was really slowing down. Heading into the "Lollipop Loop" is not the place to make up time .... its up up and up then a very long downhill that tired legs didn't seem to handle all that well. Finishing the 3rd loop I was interviewed by some students doing some sort of a fitness project. I wish I had of had my camera on and captured the look on their face...they ask whats your post race recovery food and I answered " A Big Mac meal with a Giant Coke and Giant Fries" . Passed Grant heading back out just before the start finish , he was about 3 minutes in front of me and yelled " hurry up" which brought allot of laughter to those hanging out at the start finish! Finished the 3rd loop in 2hrs44min...fired the Garmin back up with the intention of making me run faster. I was sort of thinking sub 10 hours heading out but realistically I just wanted to get it under last years 10hrs32min for PB. Caught up with Grant at the bottom of the hill at the start and we ran together through the "Gatehouse Loop". Grant talked about making a time and I told him not to worry about it .... just keep running. I really found this loop to be much better then the previous. Although fatigued there is nothing sweeter then bringing it home knowing the finish is near. I was moving well and keeping an eye on the Garmin. Grant ran out of water and refilled his bladder at the Aid Station at the end of the "Gatehouse Loop"... I didn't see him again. I just kept pressing doing my last Gel entering the "Lollipop Loop". Kim doing the 100 Miler caught up with me climbing the "Three Sisters" , we chatted for a bit until I pushed on. Doing the climb I knew it wouldn't be a sub 10 hour day but I still pushed hard to the finish. Crossed the line logging 2hrs40min for loop 4 tripping the clock at 10hrs17min42sec... a PB by 14 minutes.
I was quite happy with the unexpected results and chalk it up to not going out too fast as well as perfect weather.
I avoided right foot pain using "Ball of Foot" Spenco Cushions and wearing the Toe Socks I only had 1 Blister on my right baby toe. My feet were burning at the end and I had a little trouble walking but not too bad. Its been 20hrs since I stopped running and I am getting a bit of quad pain but I am still doing stairs OK albeit slowly!
I was a too busy running to shoot video but I did capture the excitement at the start ...
Thursday, May 23, 2013
Wednesday, May 22, 2013
Final Trail Before Sulphur
One more outing on the trail before Sulphur on Saturday. Logged yet another 11.2Ks this time at an avg 7:21 pace.
Tuesday, May 21, 2013
Monday, May 20, 2013
2nd time today
5K @6:00 pace this evening on my lunch break.
Before running I was outside watching a storm approach
Before running I was outside watching a storm approach
Saturday, May 18, 2013
Back on the Trail
11.5 quick trail Ks done this afternoon averaging a 6:56 pace. Nice weather has returned , 21C a bit of cloud , great trail running weather. Best of all the oh so pesky black flys couldn't keep up with me. Friday, May 17, 2013
Thursday, May 16, 2013
Little Longer
6K at a mostly 6:00 pace today at lunch. I am missing the trails working some extra hours this week.
Wednesday, May 15, 2013
Tuesday, May 14, 2013
Last night of the Spring Run Clinic
Monday, May 13, 2013
Recovery Run
I am really hard pressed to call it a recovery run. Nothing hurts today and I feel really well rested I am still hungry as hell bit that's an easy one to take care of. So I jumped on the treadmill and logged 5K at a 6:00 pace on my lunch run. I really feel quite ready for the Sulphur 50 miler in 2 weeks. Maybe , just maybe I can move a little bit faster.
Tread 6 Hour Trail Race- Mansfield, Ontario - May 12,2013
Did the inaugural Tread 6 Hour Trail Race at Mansfield
yesterday. Meet Grant at 07:30 at Tims in Durham for a
big breakfast … a good start to any long
run. We arrived at the race an hour before the 10:00 am start and picked
up a rather disappointing race kit containing nothing but a Bib and Chip. There were a couple of familiar OUS faces but
most were new. The weather was less than
perfect being cold around 3-4C with a
really strong wind and we were expecting snow.
The first couple of loops were OK . I wasn't settling into a thermal
happy place and was either too hot or too cold.
The course is really rolling , its variability as well as the forever changing
weather made it tough to get comfortable.
I was wearing one layer , Mizuno
Breathe Thermal , Tights , Compression
Cap and Gloves. Third loop I was having allot of lower back pain
and the top right quad was really aching.
I was longing for it to be a bit
warmer but the wind , ice pellets , snow was really persistent. I wasn't moving very fast and told Grant to
go ahead. The fourth loop was my slowest
of the day but I managed to hang in there and started to move a little
faster. Heading out on the 4th
loop 2 hours remained and I wasn't noticing my back or right quad pain any
longer. The endorphin's were really
starting to kick in and I had a really good “Runners High” going on. I was no longer noticing the cold , snow,
ice pellets or wind that wanted to blow right through me. My last loop was the fastest of the entire
day and I felt really good. Didn't do
any nutrition or electrolytes only took a bit of water from my UltraSpire
Pack. So I finished feeling really really hungry. They had nothing other than Water and Heed
on the course…. Luckily I had some Gels with me! Logged 6 loops for a total of 39km in just
under 6 hours. Not having anything on the
course made me rather famished so I assumed that there would be some sort of
something afterwards but I was wrong…not even so much as a water bottle!
Love the course but the organizers get failing grades for swag, aide station and no food after. It was a $60.00 registration and should have been more like $30.00 to pay
for the nothing that I got! On a positive note it was good practice burning
body mass vs Glycogen… only took in 4 Gels in 6 hours. I figure there was at least a 1000 calorie
deficit.
Video to follow!
Splits…
|
9
|
113
|
Ronald Irwin
|
6
|
5:56:20
|
59:23
|
57:51
|
55:58
|
1:00:15
|
1:04:09
|
1:01:24
|
56:43
|
Friday, May 10, 2013
Thursday, May 9, 2013
Wednesday, May 8, 2013
Second Run
Figured out the Mizunos
5K at a 6:00 pace at lunch with the new Mizuno's. They demand a mid foot landing and return a smooth ride. Truly a shoe made for speed.
Tuesday, May 7, 2013
Flesherton Run Clinic
Great night for a trail run, 24C, sun and a nice cooling breeze. Logged my fastest time on dirt in awhile covering 7K at a blistering 7:21 pace!
Lunch Run
5K at a 6:00 done at lunch. Broke in yet another pair of shoes the Mizuno Wave Elixer 8. Took a bit of getting use too. Has a familiar heal strike but it throws you forward with little effort , stabilization or padding. Fast indeed but not an everyday go for a long run shoe. I have many different variations in shoes that challenge me in different ways ...fits well with trail running !
Run Clinic tonight.
Monday, May 6, 2013
You know you have been running trails when ...
You know you have been running trails when a 6:00 pace on a treadmill feels ridiculously fast.
Lunch run done, 5K at a 6:00 pace.
Broke in a new pair of shoes today the Asics GT- 2000. I like the "Gel" cushioning for those long road runs. Not the fastest shoe but certainly bu far the smoothest ride out there.
Lunch run done, 5K at a 6:00 pace.
Broke in a new pair of shoes today the Asics GT- 2000. I like the "Gel" cushioning for those long road runs. Not the fastest shoe but certainly bu far the smoothest ride out there.
Sunday, May 5, 2013
Another Hot Trail
Saturday, May 4, 2013
Friday, May 3, 2013
Hot Trail
27C when I hit the trail this afternoon. Slowed it down and really enjoyed the heat logging 11.3K at a 7:55 pace. When I was done I jumped in the pool ...perfect!
Thursday, May 2, 2013
Lunch Run
5K at a 6:00 pace today. Looking forward to taking it outside being off the next 3 days. Running plans include some time on the Bruce Trail. Pretty much recovered from Saturdays Ultra, no quad pain...just a bit tired.
Wednesday, May 1, 2013
Breaking in the new Kicks
5K@6:00 pace wearing the new Saucony Exodus 3.0 Shoes. Next up is taking them outside.
April Totals and then some...
April 307.9km
YTD 1189.3km
I am back on track after a disappointing March. The stamina has returned but I am still lacking speed .
Did the OUS Spring Warm Up April 13, 30K and wrapped up the month with the first OUS event the 50K PYP April 27th.
Two races in May , the Tread 6 Hour Solo on the 12th and 2 weeks later its the Sulphur Springs 50 miler.
YTD 1189.3km
I am back on track after a disappointing March. The stamina has returned but I am still lacking speed .
Did the OUS Spring Warm Up April 13, 30K and wrapped up the month with the first OUS event the 50K PYP April 27th.
Two races in May , the Tread 6 Hour Solo on the 12th and 2 weeks later its the Sulphur Springs 50 miler.
Run Clinic
Another 5K logged on teh trails of "Grey Highlands" last night.
Got some new kicks, Saucony Exodous 3.0 the non-Gortex version. At first I thought that they we allot different then the Gortex version I have been running with but when I looked they are identical. After I break the new ones in I am going to A-B them with the Gortex to see if the waterproof version really is hotter.
Got some new kicks, Saucony Exodous 3.0 the non-Gortex version. At first I thought that they we allot different then the Gortex version I have been running with but when I looked they are identical. After I break the new ones in I am going to A-B them with the Gortex to see if the waterproof version really is hotter.
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