Looking ahead

  STWM is on my race calendar this year.  For some stupid reason I think I want a shot at a "faster" 42.2..why oh why am I having this need for speed.   This Sept will mark the 5 years since I ran a decent 42.2 3hrs29min9sec ...nailed the race plan ,  BQ but felt like I had more in the tank that day.

 2014 was the year of going long and running slow and well I am OK with that ..planning on a repeat for 2015 but I had this stupid little dream about a 3hrs23min and well it felt pretty good...hmmm???

 Mother nature is working against me.   5 Years ago I was 49 ,  next STWM I am 54.   I am not really sure I can go better something I did oh so long ago when I was "young".  

 I have blogged everything since 2007 so I looked back at 2010.   It was the year I bought a treadmill for home.   It was my first belt buckle , 120km in the DG 24 hour,  it was my first 50 miler .... blew it cause I blew out my knee and well just about everything I did on the treadmill was at a 4:50 pace and I was doing lots of stuff sub 4:30 ...YIKES.  

 Currently speed is at a much slower 5:24 pace and when I take it outside nothing is under a 6:00 pace,  nothing!  

 Part of the reason I slowed it down is because Speed Hurts.  The faster I run the more all those nagging little thing creep up.  Well I have  new weapon in the pain game and its called a Hoka!   Yup I am running with 90% less aches and pins in those moon boots.... I am a believer!     I also had this dam dream,,,, you know 3hrs23min ,  it felt good.  

 So after R4K I am slowly going to work up to a 5:00 pace over the next couple of months....maybe!

December and 2014 Totals + year in review

December 2014  -  271.3 km

breakdown

Runs          Where        How Far in Total
18            Treadmill               118 km
3              Track @ Y             108.3 km
2              Road                       28 km
2              Trail                       17 km


2014 YTD  and final total -  3383.3 km

Past yearly  totals..
2014 3383.3 km
2013 3534.6 km
2012 3556.1 km
2011 3412.4 km
2010 3209.6 km
2009 tbd
2008 2033 km

Past Dec totals
2014 271.3 km
2013 288.5 km
2012 308 km
2011 296.4 km
2010 164.5 km
2009 250.8 km


 I missed three big races this year Laura Secord 100k in April ,   North Face 50 miler in July and Dirty Girls 48 hour in August.  My favorite event of 2014 was the Dam Hill Run 12 hour in September.   Best character builder was the Sulphur 50 miler ... almost didn't go out for my 4th lap!   The most fun I had all year was the trail runs on my 833 meter loop in my yard.   Solar powered tunes ,  sub woofer included,  hammock for recovery ,  tons of ice cold beer made for some fun fun fun runs.   As much as I like running events I would be perfectly happy running around in my back yard trail day after day after day!   2014 was the year I gave up on the short ones... no 10k,   no 1/2 no full just 50kers and up!   Less events more long ones is the theme I am going to carry through 2015.  

A fitting end to 2104

 Final "lunch run" of the year logging 5k at a mostly 5:24 pace.    I am sure that if I looked back over the past year I have logged at least 200 ruins on that treadmill well in excess of 1,000 km!   The "lunch run" is the staple of my running diet!  

Another 5k @ 5:24 pace this eve on my meal break.

Data , data , data ...

Cyborg

Felt more like a Cyborg suiting up for this eves "lunch run".

Fired up the iPhone first .  Next up it was the Blue Tooth Dr. Dre  ear buds.  Once the ear buss were booted up I had to pair them with the iPhone...took a minute as I had to turn the phones Bluetooth back on.   Next I fired up the Garmin 620...after it booted I had to go in and tell the watch we wouldn't  be using the GPS today.   next up I fired up the Heart Rate Monitor strapping it on.  Had to pair the phone with the HRM again ... weird had the watches Bluetooth enabled?    Once paired with GPS watch connected via  the WiFi and determined that the HRM required a software upgrade.   Good I thought because after the last HRM upgrade I lost my foot contact time and vertical oscillation data...all very useful stuff.    The HRM update only took a couple of minutes and I was good to go.

After taking the 620 outdoors Saturday it was more accurate on the treadmill.   Without GPS the 620 uses an accelerometer in the HRM to calculate distance.  Last time on the Treadmill 7K was 5k on the watch.  This time 5K on the treadmill registered as 4.2K ... getting closer.   At some point the watch will have enough data to make a better estimate of distance covered in the absence of GPS.

Oh yeah ,  almost forgot.   Logged a little 5ker on my lunch break this eve.    I am in full taper mode for R4K Saturday so 2 more little lunch runs then its a wrap for 2014!

Longish Run Yesterday

 With R4K looming there was no LSD this weekend.    Took out the new 620 outdoors for the first time logging 18K  in just a little under 2 hours.   Applied a HRM update just before I headed out and was missing the  vertical oscillation and time the foot was on the ground data.  May have had something to do with running locked to GPS but I am leaning more towards the software upgrade.    Still figuring out all this very featured watch.   It was really cool when I walked in the house and  without intervention the data was uploaded via my WiFi to Garmin.   One interesting bit of data was my average stride length  for this run ,  0.99 meters. I suspect my next treadmill run will be a wee bit more accurate.       Planning on an hour on the trails later today then perhaps an evening at Blue.

Data beyond my imagination

Logged a little longer lunch run today running 12km at a mostly 5:24 pace.    Had even more fun with the new Garmin 620 ...

When it comes to the dots green is good,  yellow not so much and red not good at all!   So what does all this mean.   Well 160 cadence is slow and I have been loosely working on getting it a little higher ...goal 170 .  I knew I was a bit of a bobber and the vertical oscillation proves that.   Feet are on the ground a wee bit much.   I am ever so slowly increasing my speed working towards a 5 min pace.  The faster I run the more likely things will start to hurt but so far the Hokas are doing their magic and I am 90% free of the usual tweaks!   I have a suspicion that the vert osc and ground time will naturally decrease as I increase my speed.  

Santa was very very good to me!

Actually it was my wife Carrie.  She fueled the fire buying me a Garmin 620 for Christmas.     Took it for a quick spin on my lunch break today logging 7K on the Treadmill wearing the HRM.    Imagine that ,  no bad data at all!   When I take it outside it will learn my gate and comparing the calculated distance vs the GPS and automatically add fudge factors so I should get reasonable accurate distance data running indoors...this is going to me interesting.    I have loosely been working on increasing my turnover and that is one of the metrics the watch keeps track of so I am sure its going to help me out with this.

Two sort of rest days then a lunch run.

 Its funny how being an Ultra Runner leaks into other parts of my life.   Generally I don't bring up the topic of Running with the exception of my Running Friends!     I booked off Sick Monday/Tuesday to prepare for and then have my first ever  Colonoscopy .  I had to fast from the time I awoke Monday morning until the procedure mid day Tuesday.     Had my last meal,  a bowl of Granola Cereal and Milk Sunday Night at 10pm.     Monday I was limited to a list of "clear fluids",  Ginger ale,  Water,  Coffee ( THANK GOD), Chicken or Beef Broth, Popsicles ( no RED or Purple ...what does that tell you).  Liquid calories no problem I thought ,  do it all the time running!   I scrambled to check the Calories in everything .. .130 in a can of Ginger ale!  I thought about going for a little Run Monday mid day but decided not too because I knew it would bring on a hunger.      I was OK skipping Breakfast and even Lunch but Dinner was another story.  As an Ultra Runner I have an appetite and I eat allot all the time!   The evening was torture it was just like quitting Smoking all over again.   In addition to not eating preparing for a Colonoscopy includes a "purge".     I was on a schedule taking "Pico Salax"  http://www.pico-salax.ca/ at 3pm,  10pm and again at 5am drinking tons of fluids along the way.   Purging is also the kind of thing that happens from time to time running long.   I know how to handle  it and remain hydrated and yes I know that all those calories I counted were mostly going to go though me... no big deal I thought go ahead drain my Glycogen I am pretty good at burning body mass especially when I am a couch potato er,  um is there such a thing as a Toilet Potato!   The whole purge thing was mildly annoying but quite manageable but the hunger was killing me!!!!   Slept in the basement so as not to disrupt the family making frequent trips for Ginger ale  and Purging!    Surprisingly enough when I woke up at 5am for my final dose of Pico I really wasn't hungry.  The final dose was only two glasses of water afterwards so by 6am things had settled down so I opted for a little more sleep then an hour in the Hot Tub.    Checked in at the hospital at 10:30 am Tues ,   got my first ever hospital bracelet and gown and some weird sort of slippers that were more like a hair net!   Got led into the OR ,  seated waiting of my turn ... waited until noon before I was led into the OR.   So I am flat on my back getting prepped for the procedure.  The Anesthetist is asking me allot of questions and its kind of hard not to mention "Running" when it comes to health.   next thing I know the Doctor pipes up "Your that Ultra Runner Guy".  While the room lights up with all kinds of questions and I start blabbing away about Running ...don't set me off cause its hard to turn off!   I was put out once before when I had my Wisdom Teeth removed and it was my understanding that they would be using the same stuff for this procedure.   The Anesthetic is like really getting hammered on Alcohol ... yak yak yak and no memory of anything.      Light out at the Dental office was a feeling of falling back and narrowing vision until it goes black kind like in the Cartoons.   Lights out in the OR was just that lights out no sensation just gone ,  not even a little going going gone just gone.     Next memory was waking up in recover with a Nurse saying she was going to clean me up a little...let me tell you its been an awful long time since someone wiped my Ass and I didn't care!    Next thing I know the Anesthetist was at my bed side asking about Hokas!   It didn't dawn on me at the time but I have no recollection of mention Hokas in the ER!    I think I have a pretty good idea what I was YAK, YAK YAKing about when they had me hammered!

Leaving the Hospital we headed to the Mall for some last minute Christmas stuff.  Carrie went off and I B Lined it for the food court.   It had been 38 hours since something solid but I had been warned not to overdue it so I ordered a "Teen Burger" meal instead of the "Poppa Burger" and as much as I desired Onion Rings I settled for Fries instead!  

 Logged a little 5k run at lunch today.  Worked up to a 5:24 pace for most of the Run.  Things felt pretty good but there was a bit of extra jiggling in my lower abdominal.   Weighed in after the Run and tipped the scales at 174.5 lbs ,  up about a half pound from my Hospital weigh in yesterday... probably the "Teen Burger" still sitting there!  

LSD Recovery

 Logged a little 70 min ,  8.5K Trail Run early this afternoon.  Shook off yesterdays 4 hour 36K track run fairly quick.  Legs were a tiny bit sluggish at the start.  Just a dusting and a bit of Snow on the trails so the footing was really good.  Temps hovering just below freezing and no wind held the chills off.  Conditions were rather pleasant really!

Y Saturday

 36K logged on the track at the Owen Sound Y.  Walked the first K ,  Ran 30K  continuous at a 5:30-5:40 pace,  Walked 2K ,  Ran 2K then Walked 1K.   Thought about rounding it up to a 42.2 but decided I had better things to do today.    Took just shy of 4 hours all together ....   had one clif bar ,  4 S caps , .5 bottles of Water and a handful of Gummies!   R4K is in 2 weeks so that was the last long run for awhile.   Hope to take it outside tomorrow!

Friday

Another 5K treadmill run today at lunch.   Y tomorrow!

I had a dream

3hours23min 42.2 ...yup it was a good dream!

Logged another 5ker at lunch today.

Past Present and Future

Race	Location	Date	Distance	PB	Bib	Chip Time	Gun Time	Pace	Overall Pos.	Gender Pos.	Category	Category Pos.	Note	Results	Race Report	Pics	Splits	Elevation	Map	Feedback	Edit
2015
STWM	Toronto, Ont	Oct-18-15	42.2 km																	(0)
The Dam Hill	London, Ontario	Sep-19-15	0 km																	(0)
Haliburton		Sep-12-15	0 km																	(0)
Creemore	Creemore, Ont	Aug-8-15	75 km																	(0)
Dirty Girls - 24 hours	Mansfiled, Ontario	Jul-25-15	120 km																	(0)
Limberlost Challenge	Huntsville	Jul-11-15	56 km																	(0)
Laura Secord	St Catherins	Jul-4-15	100 km																	(0)
Niagara Ultra	Niagara on the Lake, Ont	Jun-20-15	50 km																	(0)
Sulphur Springs	Ancaster, Ont	May-23-15	50 mi																	(0)
Seaton	Pickering, Ontario	May-9-15	50 km																	(0)
Pick Your Posion	Horseshoe Valley, Ont	Apr-25-15	50 km																	(0)
Run for Kids	York U	Jan-3-15	80 km																	(0)
2014
Run For The Toad	Cambridge Ontario	Oct-4-14	50 km		128	5:51:48	5:52:51	7:03	115/161 71%	82/103 80%	M50-59	20/27 74%								(0)
That Dam Hill	London, Ontario	Sep-20-14	91.71 km		114	11:48:35	12:00:00	7:44	6/22 27%	5/16 31%	M50-59	2/6 33%								(0)
Creemore Vertical Challange	Creemore	Jul-5-14	50 km		516	6:26:56	6:27:06	7:45	46/65 71%	37/49 76%	M50-54	5/9 56%								(0)
Niagara Ultra	Niagara on the Lake, Ont	Jun-14-14	50 km			5:07:49		6:10	53/172 31%	41/97 42%	M50-54	7/15 47%								(0)
Sulphur Springs	Ancaster, Ont	May-24-14	50 mi			12:19:00		14:47	66/82 80%											(0)
Pick Your Posion	Horseshoe Valley, Ont	Apr-26-14 9:00	50 km		68		7:29:04	8:59	65/78 83%											(0)
Frosty Trail Run	Waterloo, Ontario	Jan-18-14 9:00	31.5 km		37	5:53:00	6:00:00	11:13	11/14 79%	8/11 73%	M0-99									(0)
Run For Kids	York University, Toronto	Jan-4-14 8:00	56.5 km		297	5:58:35		6:21	10/32 31%	6/21 29%	M0-99									(0)
2013
Horror Hill - 6 Hour	Waterloo, Ontario	Oct-26-13	47.8 km		20	6:00:00	6:00:00	7:32	12/20 60%	8/14 57%	M50-59	2/3 67%								(0)
Chase the Coyote	Mono Cliffs Provincial Park	Sep-28-13 10:00	14.5 km		344	1:22:51		5:43	51/127 40%	34/65 52%	M50-59	9/15 60%								(0)
The Dam Hill Run	London, Ontario	Sep-21-13 9:00	52.7 km		35	6:00:00		6:50	17/48 35%	8/27 30%	M50-99	2/12 17%								(0)
Hallucination 100 Mile	Picnky, Mich	Sep-6-13	80 km			DNF														(0)
Dirty Girls Run - 48 Hours	Mansfield , Ontario	Aug-9-13	100 mi		1044	19:00:00		23:41	14/23 61%	10/16 63%										(0)
The Limberlost Challange	Huntsville	Jul-13-13	57 km		410	9:18:44		9:49	59/92 64%	51/65 78%	M50-59	6/7 86%								(0)
Creemore Vertical Challange	Creemore	Jul-6-13	50 km		31	6:36:51		7:57	53/98 54%		M50-99	10/21 48%								(0)
Runners Den Owen Sound Indoor Ultra	Runners Den Owen Sound	Jun-29-13 7:30	50 km		1	7:45:00		9:18	1/1 100%	1/1 100%	M50-99	1/1 100%								(0)
Niagara Ultra	Niagara on the Lake, Ont	Jun-22-13	50 km		869	6:07:11		7:21	93/178 52%	59/88 67%	M50-54	7/10 70%								(0)
Sulphur Springs	Ancaster, Ont	May-25-13	80 km		254	10:17:42		7:44	48/79 61%	33/54 61%	M50-99	12/20 60%								(0)
Tread - 6 Hour Solo	Mansfield , Ontario	May-12-13 10:00	39 km		113	5:56:20		9:09	9/11 82%											(0)
Pick Your Posion	Horse Shoe	Apr-27-13	50 km		69		7:22:30	8:51	65/86 76%											(0)
Around the Bay	Hamilton, Ont	Mar-24-13	30 km		5755	3:32:04	3:36:35	7:05	5755/6753 85%	3160/3426 92%	M50-54	486/525 93%								(0)
Re-Fridgee-Eighter	Waterloo, Ontario	Feb-17-13 10:00	8 mi		452	1:00:21		7:33	43/145 30%	39/89 44%	M50-54	4/7 57%								(0)
Run for Kids	Toronto Track and Field Centre	Jan-5-13 9:00	56.03 km		890	5:56:23		6:22	8/36 22%	5/22 23%	M0-99	5/22 23%								(0)
2012
Creemore 100 Mile Challange	Creemore	Dec-1-12 14:10	86 km			DNF	13:00:00	9:05												(2)
Horror Hill 6 Hour Ultra	Waterloo, Ontario	Oct-27-12	51.7 km		217	6:00:00		6:58	8/35 23%	7/25 28%	M50-99	1/9 11%								(0)
Vulture Bait	London, Ontario	Oct-13-12	50 km		335	5:05:34		6:07	25/79 32%	18/51 35%	M50-99	4/16 25%								(0)
Run for the Toad	Cambridge, Ontario	Sep-29-12 9:30	50 km		117	5:20:58	5:21:05	6:26	56/125 45%	43/86 50%	M50-59	9/20 45%								(0)
Bayshore Race	Owen Sound	Aug-26-12	21.1 km		52	1:42:23		4:52	33/115 29%	27/57 47%	M50-59	6/14 43%								(0)
Dirty Girls Run	Mansfield , Ontario	Aug-11-12 8:00	160 km		676				11/14 79%	9/10 90%										(1)
Limberlost Challange	Huntsville, Ontario	Jul-14-12	56 km			9:14:25		9:55	47/87 54%											(0)
Creemore Vertical Challange	Creemore, Ontario	Jul-7-12 8:00	50 km		43	6:29:30		7:48	42/73 58%											(0)
Niagara Ultra	Niagara Falls, Ontario	Jun-23-12	50 km		196	5:06:10		6:08	53/172 31%	41/105 39%	M50-54	8/20 40%								(0)
Sulphur Springs	Ancaster, Ontario	May-26-12 6:00	80 km		260	10:32:02		7:55	45/86 52%	35/57 61%	M50-99	15/21 71%								(0)
Seaton	Pickering, Ontario	May-12-12	54 km		121	7:22:59		8:13	22/41 54%	17/31 55%	M50-99	7/15 47%								(0)
St John Ambulance 10km	Hanover, Ont	May-6-12 9:00	10 km				42:33	4:16												(0)
Pick Your Poision	Horse Shoe Valley	Apr-28-12	50 km			6:31:05		7:50	58/82 71%	45/60 75%	M50-99									(0)
Marathon de Paris	Paris	Apr-15-12	42.2 km		33685	4:13:54	4:44:10	6:01	20253/32980 61%		M50-99	2618/4359 60%								(0)
Around the Bay	Hamilton	Mar-25-12	30 km		3324	2:35:55	2:36:24	5:12	1404/6118 23%	1073/3171 34%	M50-54	168/516 33%								(0)
Run4RKids	TORONTO	Jan-7-12	55.57 km		6314	5:59:36		6:29	7/28 25%	5/17 29%	M0-99									(0)
2011
Egg Nog Jog	Terra Cotta	Dec-11-11	10.8 km		259	48:24	48:24	4:29	46/609 8%	39/227 17%	M50-54	2/39 5%								(0)
STWM	Hog Town	Oct-16-11 9:00	42.2 km		632	3:53:34	3:54:53	5:33	1290/4869 26%	1034/2472 42%	M50-54	107								(0)
Run for the Toad		Oct-1-11	50 km		157	5:19:55		6:24	64/178 36%	45/113 40%	M50-59	10/24 42%								(0)
Run4Health	Walkerton	Sep-25-11 9:30	10 km		135	44:14		4:26	10/53 19%	9/24 38%	M50-99	3/9 33%								(0)
Bayshore Race	Owen Sound	Aug-28-11	21.1 km		29	1:40:03		4:45	25/118 21%	21/55 38%	M50-59	3/5 60%								(0)
Dirty Girls/24 Hours	Mansfield	Aug-6-11 8:00	90 km		7	17:14:00		11:30	40/58 69%		M50-99	8/10 80%								(0)
Limberlost Challenge	Huntsville	Jul-16-11	56 km		4032	8:03:26		8:38	35/72 49%	24/50 48%	M50-99	5/8 63%								(0)
Meaford Harbour Run	Meaford	Jul-9-11 9:00	5 km		77	20:46		4:10	27/220 12%	21/111 19%	M50-59	2/21 10%								(0)
Creemore Vertical Challange	Creemore	Jul-2-11 8:00	50 km		25	6:25:25	6:25:25	7:43	46/88 52%		M50-59	9/16 56%								(0)
Sulphur Springs	Ancaster	May-28-11 7:00	100 mi		41	27:50		0:17	33/66 50%	24/51 47%	M40-49									(0)
Mississauga Marathon	Mississauga	May-15-11	42.2 km		546	4:01:03		5:43	553/1097 50%	390/631 62%	M40-49	75/110 68%								(1)
Trillium Road Races	Mount Forest	May-14-11	10 km		721	53:00	53:07	5:18	36/63 57%		M40-49	8/9 89%								(1)
5 Peaks Albion Hills	Albion Hills	Apr-30-11 9:00	19.8 km		12727	1:53:00		5:43	25/63 40%		M40-49	11/16 69%								(0)
Boston Marathon	Boston	Apr-18-11	42.2 km		11268	4:11:52		5:59	15634/27000 58%	10118	M40-49	2049								(0)
2010
Egg Nog Jog	Terra Cotta	Dec-12-10	10.8 km			50:59		4:44	46/502 9%		M40-49	13/66 20%								(0)
Vulture Bait	London	Oct-16-10 9:00	50 km		60	5:16:14	5:16:14	6:20	40/91 44%	32/68 47%	M40-49	22/41 54%								(0)
Run for the Toad	Pinehurst Lake Conservation Area	Oct-2-10 9:30	50 km		56	5:54:25		7:06	47/115 41%											(0)
STWM ( Canadian Running Marathon Quest)	Toronto	Sep-26-10 7:30	42.2 km		2389	3:29:09	3:30:55	4:58	445/2714 16%	370/1678 22%	M45-49	60/254 24%								(0)
Haliburton Forest		Sep-11-10	50 mi			11:45:47		14:07	35/52 67%	26/36 72%	M40-49	13/16 81%								(0)
First Annual BayShore Race	Owen Sound	Aug-29-10 9:00	21.1 km			1:45:21	1:45:39	5:00	26/134 19%	21/62 34%	M40-49	8/17 47%								(0)
Iroquious Trail		Aug-21-10	32 km		4202	3:42:25		6:58	79/142 56%	70/106 66%	M40-49	33/45 73%								(2)
Dirty Girls 24 Hour	Mansfield, ON	Aug-7-10	120 km		35	23:17:24		11:39	20/40 50%	14/20 70%	M40-49	7/8 88%								(1)
The Limberlost Challange	Lake of Bays	Jul-17-10 9:00	56 km		3057		8:21:59	8:58	36/77 47%	27/48 56%	M40-49	10/15 67%								(0)
Creemore Vertical Challange	Creemore, Ontario	Jul-3-10	50 km		13	6:43:45	6:43:45	8:05	53/75 71%		M40-49									(0)
Niagara Ultra	Niagara on the Lake, ON	Jun-19-10	50 km				4:52:51	5:52	40/159 25%	33/116 28%	M40-49	13/49 27%								(0)
Sulphur Springs	Ancaster, ON	May-29-10	50 km			5:45:09	5:45:09	6:55	35/89 39%	31/53 58%	M40-49	11/15 73%								(0)
Mississauga Marathon	Mississauga	May-16-10	42.2 km		1597	3:35:20	3:36:16	5:07	309/1711 18%	268/993 27%	M45-49	59/187 32%								(0)
Trillium Road Races	Mt. Forest	May-8-10 9:30	10 km			44:16	44:22	4:26	20/124 16%	17/73 23%	M40-49	3/17 18%								(0)
Pick Your Poison	Horse Shoe Valley	May-1-10	50 km		27		6:05:13	7:19	29/58 50%	23/44 52%	M45-99	17/27 63%								(0)
Seaton Trail	Pickering, ON	Apr-17-10	53.3 km		51		6:56:54	7:50	31/54 57%	28/37 76%	M45-99	10/16 63%								(0)
Around the Bay	Hamilton	Mar-28-10 9:30	30 km		2936	2:23:17	2:24:13	4:49	702/5697 12%	600/3014 20%	M45-49	114/590 19%								(0)
Re-Fridgee-Eighter	Waterloo	Feb-21-10	8 mi		426	59:24	59:40	7:26	60/202 30%	55/125 44%	M45-49	17/25 68%								(0)
2009
Egg Nog Jog	Terra Cotta	Dec-13-09 10:30	10.8 km		201	49:44	49:44	4:37	59/490 12%	52/252 21%	M40-49	17/77 22%								(0)
Road 2 Hope	Hamilton	Nov-1-09 8:15	42.2 km				3:58:15	5:39	456/816 56%											(0)
Autumn Colours Run	Owen Sound	Oct-25-09 10:00	10 km		155		44:50	4:29	5/61 8%	5	M>40	2								(0)
VULTURE BAIT	Runs Fanshawe Conservation Area	Oct-17-09	50 km		35		5:13:38	6:17	38/82 46%	29/55 53%	M0-49	18/30 60%								(0)
Run For The Toad	Cambridge	Oct-3-09 9:30	50 km		34	5:28:42	5:29:28	6:35	41/116 35%		M45-99	14/36 39%								(0)
Haliburton	Haliburton, Ont	Sep-12-09 6:00	50 km		235		5:35:09	6:43	11/35 31%	11/23 48%	M0-49	10								(0)
DIRTY GIRLS	Mansfield, ON	Aug-8-09 9:00	80 km		22		19:33:26	14:41	26/28 93%	17/19 89%	M>40									(0)
Colleen Lantz Memorial 10K	Neustadt, ON	Aug-8-09 9:50	5 km			22:04		4:25	13/195 7%		M<40 td="">	3								(0)
Creemore Vertical Challange	Creemore, Ontario	Jul-4-09 8:00	50 km				5:46:49	6:57	36/62 58%		M40-49									(0)
NIAGARA Ultra 50 Km	Niagara on the Lake, ON	Jun-20-09 7:00	50 km		36	4:40:11	4:40:18	5:37	27/134 20%	25/95 26%	M40-49	12/35 34%								(0)
That Dam Trail Run	Pittock Conservation Area , Woodstock Ont	Jun-13-09 8:30	21.1 km		376		1:38:50	4:42	11/83 13%	10										(0)
SULPHUR SPRINGS	Ancaster, ON	May-23-09 6:00	50 km			5:39:06		6:47	28/57 49%		M40-49									(0)
Trillium Road Races	Mount Forest	May-9-09 9:30	10 km		2423	43:29	43:30	4:21	9/59 15%	8	M40-49	3/10 30%								(0)
Waterloo Marathon and Half Marathon	Waterloo	Apr-26-09 8:00	42.2 km		95	3:48:05	3:48:10	5:25	40/117 34%	36/78 46%	M40-49	14/24 58%								(0)
SEATON TRAIL	Pickering, ON	Apr-18-09 8:00	26 km		77	2:52:21	2:52:21	6:45	32/67 48%	26/52 50%	M>40	10/27 37%								(0)
Re-Fridgee-Eighter	Waterloo	Feb-15-09 10:00	8 mi		460	1:00:47	1:01:02	7:36	50/154 32%	48/105 46%	MLightClyde	1/4 25%								(1)
2008
Egg Nog Jog	Tara Cotta , Ontario	Dec-14-08 10:30	10.8 km				53:33	4:58	127/520 24%	105/242 43%	M40-49	29/77 38%								(0)
Vulture Bait	London , Ontario	Oct-18-08 9:00	50 km		38	5:52:50		7:04	56/73 77%	41/49 84%	M>40	28/32 88%								(0)
Run For The Toad	Cambridge, Ontario	Oct-4-08 9:30	25 km		497	2:24:24	2:25:16	5:47	146/669 22%	111/385 29%	M>40	69/189 37%								(0)
Scotia Water Front	Toronto, Ontario	Sep-28-08 8:00	21.1 km		4745	1:44:48	1:46:47	4:59	784/6335 12%	625/2839 22%	M45-49	86/418 21%								(0)
Sauble Beach 8K	Sauble Beach	Aug-23-08 9:00	8 km				37:14	4:40	29/108 27%		M40-49	3								(0)
Dirty Girls	Mansfield, Ontario	Aug-10-08 9:00	47.5 km		139		5:45:22	7:17	27/46 59%											(0)
Creemore Vertical Challange	Creemore, Ontario	Jul-5-08 8:00	25 km				2:38:29	6:21	29/68 43%											(0)
Trillium Races	Mount Forest, Ontario	May-10-08 9:00	10 km		826	46:56	46:59	4:42	28/95 29%	21/40 53%	M60-69	6/16 38%								(0)
Re Fridgee Eighter	Waterloo	Feb-17-08 9:00	8 mi			1:08:34	1:08:42	8:35	63		M45-49	7/9 78%								(0)
2007
Horror Hill	Waterloo, Ontario	Oct-27-07 9:00	15 km		1280		1:13:35	4:55	26/82 32%	23/46 50%	M40-49	8/15 53%								(0)
Paradise Lake Trail Race	Waterloo	Sep-1-07 9:00	25 km		227		2:10:39	5:14	31/64 48%	26/44 59%	M40-49									(0)
Fergus Highland Games 10K	Fergus , Ontario	Aug-12-07 9:00	10 km				46:47	4:41	54/162 33%	43/86 50%										(0)
Damn Tuff Ruff Bluff Run	Owen Sound, Ontario	Jul-21-07 8:00	25 km		124		2:27:50	5:55	38/79 48%		M40-49	10/19 53%								(0)
Trillium Races	Mount Forest, Ontario	May-12-07 9:00	10 km		721	44:51	44:53	4:30	14/75 19%	13/40 33%	M40-49	7/14 50%								(0)
2006
Trillium Races	Mount Forest, Ontario	May-13-06 9:00	10 km		21	46:15	46:17	4:38	12/61 20%	8/32 25%	M40-49	4/21 19%								(0)
2005
Trillium Races	Mount Forest, Ontario	May-8-05 9:00	10 km		40	47:28	47:33	4:45	23/88 26%	18/47 38%	M40-44	8/16 50%								(0)

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