Friday, September 30, 2016

September Wrap Up

Unplanned 4.9 Ker on the backyard trail this afternoon.    Woke up and headed out for a run this afternoon the weather was just too nice not to head out besides I just needed a little trail time.

Mid 4

8K this morning on my meal break.

Dam Hill Video

I make a very brief appearance in the video...can you say where is Waldo?

Thursday, September 29, 2016

Mid 3

Super tired this morning after a lousy days sleep so I hot the gym early logging a little 7Ker at 2am.  

Wednesday, September 28, 2016

Tuesday, September 27, 2016

Mid 1

Back on the graveyard shift this week and logged a little 5Ker the usual way this morning on my meal break.

That Dam Hill Picture

Weekend Update

  After my 50K pacing assignment 2 weeks ago and my 87K Damm Hill Race last weekend I decided to forego the long ones logging a 11,7 Ker on Saturday and a 12.1 Ker on Sunday on the beach at Sauble.   Last 2Ks both days were run with Addison a 5 year old retriever/poodle cross.   She is a great dog to tun with and has long legs and natural ability to fly!    I was doing 7:00 pace only to realize she was doing a fast walk.    Clocked her on the beach doing 38.5 kmh!

Friday, September 23, 2016

Friday Trail +

5.2Ks logged on the backyard trail before work this eve then on my meal break I did an upper body weight routine.

Thursday, September 22, 2016

Wednesday, September 21, 2016

Tuesday, September 20, 2016

Great "recovery run"

First run since Dam Hill a little 4.8Ks on the backyard trail this afternoon.   Lots of pop in the legs and felt great almost no affect from Saturdays 87Ker!  

Monday, September 19, 2016

Dam Hill 24 Hour Ultra - September 17, 2016

Did the Dam Hill 24 hour in London this past weekend.    Things were going fairly well and I got through the 50 mile marks in 10:16:53 with a 40 minute break after 50K.   Splits are ...

30K            3:14:46

Marathon    4:32:45

50K             6:12:54

50 Miles    10:16:56

 After 50 miles I took a long dinner break.  After running in the rain most of the day my feet were quite pruney.  Right foot has some nasty blisters ,  left foot none.  I attributed it the fact that the right foot was hitting the uneven curb all the time causing movement.     I was also getting some nasty chaffing on the inner legs in spite of body glide ...8+ hours of steady rain took its tool.   Tummy was great and I was well hydrated and more or less had enough calories ( you can never get enough ) but I was getting some pretty nasty indigestion.     Stretch goal was 160 km but after a 90 minute break heading out around 8pm I decided to just aim for mid 120s surpassing last years Dam Hill effort.    My right foot was very painful but it was typical popped blister pain that would subside.    Did a lap with a mix of run /walk and quickly heated up and was sweating.  Tech T with my Nathan Vest was too much.   After 2 laps I sat down ,  looked up at the stars ,  took a gel and some water then decided I really didn't want to go any further.  Headed to the timer , handed in my chip collected my medal and headed home making it to bed before 1am.  

Thursday, September 15, 2016

Taper Time

5K the usual way on my meal break today.

Taper starts for Saturdays race!

Squeeze it in Wednesday

 5Ker the usual way after work followed by an upper body weight routine.  Sleep has not been coming easy this week so the run was a good reboot after dragging my ass all day!

Tuesday, September 13, 2016

Lunch Run

5K the usual way today on my meal break.

Weigh in - 168 lbs.  

August Totals

A wee bit late but here it is ...

August -    281.8 km
YTD    -   2409.3 km

One race the Creemore Vertical Challenge 50Ker

Monday, September 12, 2016

Back to work

I am back to work after a 2 weeks vacation and that means a " lunch run " was in order.   Logged yet another little 5Ker the usual was on my meal break today.

Halliburton Pacing Assignment

50Ks logged pacing Grant the last quarter of his 3rd 100 miler.    This was also the final race in the
" Outrace " 2016 Slam qualifying him as an official finisher.

 Headed up to Hali leaving home at 6pm.   Arrived a little after 9pm and tracked down Helen the RD to sign a waiver and arrange transportation out to AS 7 the 40K turnaround.   The plan was to join up with Grant around 1am  and run back to the start pacing him through his last 40Ks.   Couldn't arrange a ride to AS 7 but I did find someone going out to AS 6 at 12:45 ...good enough.    Arrived at AS 6 a little after 1am missing grant by about 25min on his way out to AS 7.   Thought about waiting for him thinking it was a 5K out and back but as it turns out its a 10K out then back.  Decided that I should be able to boot it and catch up with him enroute to AS 7.     It was fun bumping into and encouraging everyone ....   Stephan ,  Lizzy ,  Steve ,  Steve , Kinga  and many more!   Finally caught up with him 7Ks.   around 2:30 am.   Grant made it to the 40K turnaround AS at around 3am 2 hours behind his planned time but with plenty of time to cover the 40K before the noon cutoff time.  Things were pretty routine for Grant ,  he was eating ,   drinking normally with no huge issue there only problem was some really nasty chaffing.  It was day time before we made it to " Bens Trail " ... things really slowed down here to around a 15min K and there was still 20Ks or so to go.  Doing all the math 15min Ks were about as slow as we could go and still make the 30 hour cutoff.   The last 4 hours of the run was all about keeping a very fatigued Grant going at at least a 15 min pace and that was more or less what we did bring it home with 25 minutes or so to spare wrapping up the 100 miler around 11:35 am.     Grant was spent and I was pumped so we had a Beer celebrating his achievement and the I drove home while I was still feeling somewhat awake!

Friday, September 9, 2016


WTF ,  that's Wedensday, Thursday and Friday.  Going somewhat long on my pacing assignment Sunday so it was three 5Kers on the backyard trail WTF.  

Tuesday, September 6, 2016

Two Run Tues

2nd backyard trail run late this afternoon logging another little 5Ker.

Tuesday Trail

I am back home after a weeks beech vacation.    Logged  a little backyard trail 5Ker hopefully the first of two runs today.  

Sunday, September 4, 2016

Sauble. Sunday

20Ks logged on the beach sat Sauble this morning.   Only planned a short 10ker after the unplanned rest day Saturday but I felt great and just kept on enjoying so I kept going.

Friday, September 2, 2016

Friday Beach

Yesterday was an unplanned rest day so I got out early today making sure I got the minimum goal done logging a 10ker on the Sauble Beach.  Temps were much cooler with a bit of cloud and a nice breeze ...pleasant1