Wednesday, November 30, 2016

November 2016 Totals

 4 in 6,  thats 4 Ultras in the past 6 weeks,  The Bad Thing - Oct 22,  Horror Hill - Oct 29, Batawa Fatass Nov - 13 and Slippin Flippin 50 Nov - 26.    Lots of short runs and rest days between the Ultras seemed to be a pretty good season ending formula.   Distance was a little lite this month but I don't feel that it has hindered me in the least as a matter of fact the added rest days and easy does it between the long runs was a little mind bending but I got over it when I ran long!  

November 2016 -    201.4 km
YTD                  -  3,154.2 km

Breakdown

Treadmill,  16 runs 87.0 km logged
Trail,           5  runs 64.4 km logged
Gravel Path 1  run  50.0 km logged
Road            0  
Rest Days                 8  

Up next in two weeks will be my shortest race of the year the 10.8 km Egg Nogg Jog and then 6 weeks from now its the R4K 6 Hour.    Going to get at least 2 3-5 hour LSDs in between now and R4K.


Lunch

5K the usual way on my meal break today.

Weigh in ...172.6 lbs

Tuesday, November 29, 2016

Reset

5K the usual way on my meal break my first run since the 50Ker on Saturday.  

Slippin' Flippin' Fifty - Owen Sound - November 26, 2016

Ran Doug Barbers  Slippin' Flippin' Fifty on Saturday ,  my last last 50Ker of 2016. 























 Entry was free and it was only a 30 minute drive from home so it was a 100% must do and I am super glad I made did.   There were varying distances and  no formal timing more of a fun run pf sorts to me they are all fun runs.    We started at 8:23 am heading North on an old rail trail that ever so slowly climbed up the escarpment then at the 6.25 km mark we turned around and ran back.   The weather wasn't great but not horrible either.   The first couple of loops were solid and the Sun broke out a couple of times.    I was through the 25 km mark in just a little under 2:30 and was thinking a sub 5 hour but I hadn't been keeping up with the running essentials, hydration, calories and electrolytes.  Only gelled twice heading out on the 3rd and 4th loop.   Had some G at the turnaround and some water at the start finish.   Did 2 S Caps heading out on my final loop.    Started slowing down in the third loop for some weird reason the hips were aching but I knew it would pass.  I was wearing tights ,  long sleeve tech T and a short sleeve tech T over it and of course gloves.   Changes out wet gloves heading out on the 3rd loop ...heaven!   The last loop I took a few short walking breaks here and there but was generally felling pretty solid.   If I had of done more in the way of calories and brought in more fluid I may have been able to hold the 6:00 pace and not walked!    The course was really well measured crossed the start finish for the final time in 5hrs19min29 second as the Garmin ticked 50.00 km...good job Doug!   

 A big thanks goes out to Doug Barber who put on the event.  I really liked the course and have put the route on my training map.  It would be a good run to do prior to the Niagara race.  



Wednesday, November 23, 2016

Lunch again

Final lunch run for a few days logging 5K on my meal break today

Tuesday, November 22, 2016

Monday, November 21, 2016

Sunday, November 20, 2016

Sunday Lunch

10K today on my meal break...not the usual way but I got it done.

Saturday, November 19, 2016

Saturday at work

7K logged 5:00 pace with fartleks at 4,5 and 6K mark.    Kept the run short so I could lift afterwards ... a little longer tomorrow.

Friday, November 18, 2016

Working Run

Back to work today ,  5K done the usual way on my meal break.

Thursday Trail

Thursday Trail logging 4.9 Ks it was still warm and included some hammock time afterwards.  I suspect that the next trail may be in snow shoes.  

Thursday, November 17, 2016

Wednesday Trail

6 laps of the backyard trail yesterday coming in at 5.7 Ks.     Still running in shorts and am comfortable but thats all about to change.   Suspect I will be logging a snow shoe run before the month is out...off to put the winter tires on my car now,  run later!  

Tuesday, November 15, 2016

Recovery Run

Just a little peachy 4.8 Ker on the backyard trail this afternoon.   Recovered with a few beers in the hammock with some great tunes ....yup Nov 15 and still rocking the Hammock.

Batawa 6 Hour Ultra - November 13, 2016

  Well this was one of those WTF were you thinking doing this race.   This was my 3rd Ultra in 4 weeks ,  it involved a small Ski Hill, it was a 3+ hour drive from home,  it had a 07:00 meeting followed by an 07:30 start and to boot I am just coming off three weeks of evening shift with my bed time the same time that I  need to have the alarm set for this race.   If it wasn't for the fact that Grant was meeting me at my house at 3am this probably would have been the race that I skipped!    

 The alarm was set for 2:40 am but I woke up at 2:30 am after a 4 hour sleep barely enough to sustain me through the day but I knew I was OK.   The  trip to Trenton flew by chatting it up with Grant all the way.   We arrived around 6:40 am with plenty of time to spare.    The race meeting was at 7:00 ,  not allot of info other then we were running slightly over a 6K loop with an aide station at 3K,  5K and the 6Kish start finish.  Ditched the backpack,  ditched the water bottle it was going to be an AS day.     Temps were a pleasant 5C expecting to go up to 10C but it was suppose to be windy.   Greta debate this time of year...what to wear.  Started and finished the day with shorts ,   long sleeve tech T and over that a short sleeve tech T and of course gloves!    The first few Ks were done with a shell on but I quickly lost it when I warmed up.  I was pretty comfortable most of the day with the occasional chill but never overheating.  

 The 6K started with a climb up the Ski hill.



















Twice per loop we climbed the hill...not as bad as it looks we went up the side and it was much more gradual then the straight line.   Once at the top we headed along a rooty rocky ridge for about a K before making a rather steep decent bleeding off all the initial elevation gain.  There was a few Ks of trails and a K of an old rail bed  ( the gift ) before we headed back up the hill coming down one of the runs back to the start finish.   Fueled the entire day with chocolate ,  every 3K for the first 5 hours.  No gels,  no s caps just chocolate and water.    Felt pretty solid through the first 30Ks.  On the 6th lap my right calve began to complain and i was slowing down.   By the last lap I had switched gears and found a new comfortable pace .   Finished the last lap in 5hrs54min logging 43.7 Ks good enough for 7th place out of the 27 folks who participated.  



















I paused to take a few pictures before finishing up my last lap.   Had a slice of Pizza at then end chatted a bit then didn't waste any time wrapping the day up satisfied that I did it.   I would do this race again next year I really enjoyed the loop and the organizers did a great job of putting on the vent.  I would just want to ensure that it fits better with my sleep schedule!  





Friday, November 11, 2016

Easy does it

5K the slower way this evening on my meal break.   Wanted to guard the right calve and it was A OK just a slight hint of the pain earlier this week .    Rest day tomorrow then 6 hours on Sunday!  

Wednesday, November 9, 2016

Not sure...

5K again on my meal beak.   Yesterday about 3Ks in there was a pain in my lower right calve.   There was no forewarning , nothing happened to bring it on.     I ran through it like so many of those little aches but afterwards it hurt more.   It felt better today and although I was still feeling a bit of discomfort I decided to do my lunch run.    It was OK at first but began to hurt more 3K in.     Its not unusual to have little aches and pains but the biggest thing about this one is that its now so I wasn't sure if I should run through it or not....time will tell.

Monday, November 7, 2016

Monday Lunch

5K done on my meal break this evening.   Wanted to run trial but its " Long Gun Week" so its not a good idea to be running around the forest!  

Saturday, November 5, 2016

Little Trail

5.3Ks logged on the backyard trail this afternoon.  Nice to be comfortable in shorts in November!  

Friday, November 4, 2016

Thursday, November 3, 2016

Wednesday, November 2, 2016

Tuesday, November 1, 2016

Lunch Run

5K the usual way this evening on my meal break.  100% recovered from Saturdays 50Ker.