Friday, July 21, 2017

Friday Friday

7K Heart Run done on my meal break today!

North Face Blue Video

This is a great video that really captures the NF Blue Course.   I  love the course and want a crack at the 50 miler next year!

Thursday, July 20, 2017

Thursday Lunch

Same as yesterday and the day before logging a 7K Heart Run on my meal break today.

Wednesday, July 19, 2017

Hump Day

Logged yet another 7K heart run today on my meal break!

Two Run Tuesday

The weather was awesome yesterday ,  too nice not to hit the trail!    Worked 4am to 4pm ,  got home 4:20 floated around the pool with a cold one then grabbed the tunes and a few more cold ones and headed to the backyard trail logging a little 4.8 Ker followed by a Hammock session!  

Tuesday, July 18, 2017

Monday, July 17, 2017

Welcome Back "Fiver"

Back to work after 2 weeks off which means I didn't run the " Dreadmill" for 2 weeks!   I  logged a little 5Ker on my meal break today slowly workign up to a 5:00 pace then did a 0.2K 4:45 Fartlek before beginning  the cool down.


I often leave things out of my race report ... thought of a couple whilst running at lunch.

Crossed paths with this guy on the course...

























It was after the first 10K loop I was heading in and he was heading out without a BIB.  Yelled at him for being a " Bandit"!

Also had a blast watching Rose walk the final K walking backwards down Cruiser...



North Face 50 km - Blue Mountain - July 15, 2017

Another weekend another Ultra ... ho hum,  just kidding I really like doing this!

Love ,  love love the course start to finish fantastic.  Scenic and challenging it has it all!   The race started at 7am and I headed out with Patrick Rose.  Wasn't 100% that I would stick with him but its not often a race plan is running with a friend and I was really enjoying it so I hung in there with him.  I was happy that they change the course since its inaugural event  in 2016.   Back then you did the 40K loop then headed back and more or less did the last bit over again which meant you did the tougher part of the course back to back at the end of the day...yikes!   This year we did the 10K loop first then the 40K look covering the first part of the course at the last ... more or less!    Patrick trashed his quads in the first 12k ,  fortunately the next 30K were not ll that bad and he was able to keep moving well through 40K however the quads gave out and he was only walking the downhills are there were allot of them some of the were monsters.   Now me I was having allot of fun watching Patrick suffer ... I was fine it was actually an easy day for me.    I would run ahead from time to time find a shady scenic spot ,  rest and wait for him to catch up!    Use the race Gels " Scratch " ... they were OK the price was right!   Hydrated and ate a few Pringles , M&Ms and Pretzles throughout the day and of course kept the water flowing.    I knew the course and brought a while shirt to throw on in those sunny spots.   It was warm getting up to the mid 20's but not crazy hot!  

We tripped the mat at the back of the pack in 8hrs37min.   I was dissapointed in North Face for not having any post race food ... not acceptable!   There was no swag either ,  just a lousy shirt and a water bottle and medal.  The event felt like a little bit of a money grab.    I super love the course and yes I will be back!    Headed in and got cleaned up  ( did I mention that it was really muddy ) then headed to Rusty's patio for Beer and Nachos!

Race pictures were cool but at $25.00 USD ,  no WAY!    So please excuse the water marks!

































Thursday, July 13, 2017

Wednesday Trail

Just a little get it done keep it loose 4.8 Ker on the backyard tail late yesterday afternoon.   Up next North Face Blue 50Ker on Saturday ... looking forward to it!




Tuesday, July 11, 2017

Monday Trail

Just a little 4.8 km recovery run done on the backyard trail yesterday evening.

Limberlost Challenge 56 km Trail - July 8, 2017

 Did my 6th Limberlost Race this past Saturday.   The race has a reputation of extreme beauty ,  the best of Muskoka as well as being deceptively tough and once again it didn't disappoint.
















 The day started early up before the alarm allowing for all my usual  routines.  This is one of the longer race day drives so I left  home at 4am arriving at the race a little after 7am.    Took care of getting suited up and all the necessities in the moments leading up to race time and before I knew it we were off.

 The weather was very good we were not going to melt nor would we be knee deep in mud like last year.   Did allot of chatting on the first loop going out super easy just enjoying the day.   At the end of the first 3 loops I shot a little video recap so thats the story I am going to tell ....

First Loop Video Recap
Heading out o the 2nd loop I burned 10-15 min walking trying to get my camera set to do a time lapse of the course.  Fumbled with the camera for quite some time but gave up.   During a race is not really the best time to figure stuff out but I wasn't looking for a time just a solid outing!

Second Loop Video Recap

 The third loop was really all about getting to the 4th and final loop.   I moved well through the 3rd loop but i was starting to go a little behind on the Hydration and Calories.  

 Third Loop Video Recap.

 The 4th loop was slower again but i managed to keep moving posting an average sub 10 min Ks. The highlight  of the loop was at the first aid station.  It was manned by the youth that the race was fund raising for.   They came from primarily urban areas and were responsible for building and maintaining the trail.   The video I shot was using the wrong camera but it did capture the chant which was really cute....

1 st Aid Station Video
The pleasant breeze that we had all day seemed to vanish during the 4th loop and when that happened it got a whole lot warmer and  the deer flies made an appearance.   It was kind of miserable at times but being the final stages of the run it was a whole lot more tolerable.  Tripped the mat at 9hrs15min which is pretty close to the past few times I have run this course.      I was going to do a video at the end but forgot I was focused on some real food and a clean up.   Enjoyed the BBQed Chicken on a skewer ...to die for!     Didn't waste any time and was cleaned up changed and back in my car before I knew it!








Thursday, July 6, 2017

Quiet Runnung Week

With Limberlost on Saturday I have been more or less Tapering.     4.8 km backyard trail was done on Monday and again on Wedensday

Sunday, July 2, 2017

Saturday, July 1, 2017

BAM Saturday

10km done  followed by an upper body weight routine all completed on my meal break today.  

June 2017 Totals

June -    264.8 km
YTD- 1,579.6 km

There was three races a little 10Ker the first Saturday then a week later  the back to back CTC 50 km / 42.2 km events.   Did three long runs in the second half of the month at the Bruce Peninsula National Park loved loved loved running in this place I will make a return between Limberlost and North Face!    

Summary .... unusual number of rest days again!

Rest -  9 Days
Road - 1X 10 km
Treadmill - 11X 84 km
Trail - 10X  170.8 km


Friday, June 30, 2017

Back to work!

7K heart run done on my meal break today.

Thursday June 29th 2017

 After the epic BPNP adventure I decided just keep the trail legs under me loggging a little 4.8 Ker late in the afternoon.

Thursday, June 29, 2017

Bruce Peninsula National Park - Low Dump to High Dump - Tues June 27 and Wed June 28

 Logged a few firsts this week....


  • First time running this section of the Bruce Trail 
  • First time " Fast Packing" 
  • First time sleeping on a Hammock on the Beach 
  • First time sleeping next to a sign that said " Warning ,  Bear activity in the area proceed with caution!  

 Celebrated Canada's 150 the Birthday by going for a long run in a National Park logging  29.6 km over a 2 say period.  







There was a total of 4 run segments.   

1- Tuesday afternoon I threw on my " Run for the Toad"  back pack  loaded with 16 Cans of Molson Canadian!    The plans was to slowly run it in and doe a "Beer Dump"  at " High Dump".  The Toad pack is not really a hiking backpack but I now have that item on my list of things to buy!!!!   I have never run with weight on my back before so I wasn't really sure how much I could carry. I got the pack as snug on my back as I could.  Most of the weight was over my upper tail bone and it forced me into a forward posture.  At first it was a little uncomfortable but then I got use to it and was actually running slowly here and there.    It took 1hr and 29min to cover the 7.2 km of trail.   It was quite technical and there were some steep rock climbs but they were maybe at max 10 meters or so.... no big deal.   I was surprised that there wasn't more elevation.   

2- With the load lightened I headed back to the parking lot now able to run  a little faster logging the 7.1 km return in 1hr24min.    I was a little dry and a wee bit hungry so the palm was to hang out at the car for a bit to take care of business.    

3-Preparing to head back I   had a nice chat with a fellow from Minnesota doing an around the Great Lakes Motorcycle tour.   Gave him some tips on circumventing the Hamilton and Windsor / Detroit areas.    I had everything packed the day before my Ulra Aspire pack ,  with stuff in it instead of water and another little nylon bag that had the " overflow " stuff.  Well the bag ripper so I just took the Ultra Aspire pack and threw it in the Toad bag and then added a bunch more stuff...I am sure I was heavier heading back then the first trip with the Beer!      Took my time heading back  took a long break halfway just to enjoy this amazing place!     The last stop was about a km from camp and took a picture of where I would be spending the night.    Picked up my " Beer Dump " and had to carry it and may heavy backpack another km to the beach.  It was interesting heading down a very steep hill with rope assist so heavily weighed down  but it was OK ,  I was thirsty!  The third and final run segment of the day was logged in 2hrs19min a total of 7.7 km.  


  You can just see the group I was meeting up with on the beach ....



















Tried the optical zoom on my phones camera ...




















Tuesday overnight was simply amazing!    When I arrived in camp it was about an hour before Sunset so I quickly set up my Hammock on the Beach along a tree line.    I cooled the Beer in Georgian Bay which was around 10C.     Broke out a bottle of Fireball and Jagermeister and in return I was offered a wonderful Thai meal.    Everything that everyone brought was carried in the nearest road access was 8 km away.  Had a blast watching day turn into night.    Our group con sited of Roger/ Switzerland ,   Katrina and her friend / Slovenia,  Chris and Jazz / Calgary and Patrick and Eric my shift partners.     It was a wonderful evening chatting ,  looking the sky watching the nightfall.   It was probably midnight when I hit the Hammock ... I fell asleep for a few hours but woke up chilled.  I was dressed in 2 layers a thermal base and a shell luckily I had some chem hand warmers that I packed so it made things a little more comfortable.   I just laid there looking at the sky ,  listening to the waves totally enjoying being on the beach watching the night turn into day.

4:30 am from my Hammock ...


















I waited until it was light enough to pack up and hit the trails somewhere a little after 5am Ieft before anyone was stirring on the Beach.   

4- The last and final run segment was heading back to Little Dump and my car.  Took my time heading back just to take it all in.   

Oh and the names "  High Dump" and "Low Dump" refer to spots that loggers way back a long long time ago before there were good roads use to take the logs here to be floated to the Mills on Georgian Bay.   

 What an adventure it was.  After that experience I am going to put together the gear I need to both fast pack and do loner multi day trips!    



Monday, June 26, 2017

Mid 7 - B.A.M.

Last of 7 mids and a 12 hour shift logged my minimum for the longer lunch a 10Ker at a mostly 5:00 pace.

Sunday, June 25, 2017

Mid 6

10K at a mostly 5:00 pace done this morning on my meal break.

Saturday, June 24, 2017

Mid 5

Mid 5 was a " rest mid" ...didn't run was too tired,  well I used that as an excuse anyway!  

When I woke up I hit the backyard trail logging a 5Ker.




Friday, June 23, 2017

Thursday, June 22, 2017

Wednesday, June 21, 2017

Tuesday, June 20, 2017

Mid 1

After yesterdays trail adventure I almost didn't run on my meal break so I opted for an easy little 5Ker at a 6:00 pace!

Bruce Trail - Little Cove to The Grotto - June 19, 2017

Did a little 24K out and back with Patrick Rose yesterday.    Great technical trials pretty slow going most of the way but that is what I was expecting.




This was my first time running this section.  Another first was filling my water bottle drinking Georgian Bay Water...cold and really good tasting.

Ended the day with a dip in the 10C water ... it wasn't all that bad!




A couple of more pictures ...



Friday, June 16, 2017

Thursday, June 15, 2017

Treadmill Thursday

Avoided the Treadmill for a week but all good things come to an end logging a 7K heart run on my meal break this evening.  

Wednesday, June 14, 2017

Wednesday Morning Trail

First run since the CTC race done today logging a little 5.6 Ker on the backyard trail.


Monday, June 12, 2017

CTC Pictures

Saturday's 50K in the heat was a struggle ,  this picture captures how I felt.  

















Sunday was a new day that was really allot of fun! 

















Enjoyed  running with Julie and Jenny 


























Finishing the 42.2 km on Sunday was awesome ...


















This picture truly sums up the silly satisfaction that comes with the joy of getting it done!  


Conquer The Canuck Trail Weekend - 50K June 6 and 42.2K June 7

 Completed the " Ultimate Canuck " this weekend completing the 50km Race in Saturday and the 42.2km race on Sunday.   The event takes place at the Shades Mills Conservation Area just outside of Cambridge.    Its a gentle little over 8K loop with only a hand full of " walking hills " so on Saturday it was 6 loops and Sunday 7.    The story of the weekend was our first real Summer temps at around 30C.

 The story begins with the sleep before the race .... its important!



















 I was up around 3:45 well before my 5am alarm.  As is usual I hit the Hot Tub with a Coffee and enjoyed on the the quietus nights I have experienced since Winter.  It was a full moon and I was hearing the Rapids in the Saugeen a km away.   Hit the road around 5:15 stopping at Tims for my race breakfast.   Drive time was less than 90 minutes so I arrived with an hour to spare!

 The race started at 08:00 am and it didn't take long to find out that this was a fast course and I was having a blast completing the first 3 laps in 2hrs37min .... half done!!!    Figured I had a 5hrs30min finish in the bag but I completely blew it when it came to managing the heat!   I was drink a half liter of water and taking a gel every time I hit the start/finish.   Was also taking aide station water twice a loop and started in on the S Tabs on loop 3.    On the 4th loop I started to really fatigue but wasn't slowing too badly I knew I would fade but didn't anticipate it being too bad.  On the 4th loop I started to see black spots and was feeling rather faint on the up hills.  Temps were pushing up into the 30's and the Sun was high in the Sky and there was very little breeze.    The black spots and fatigue got really bad on the 5th loop and I was way off pace.  Decided to stop and take a break before heading out on the 6th and final loop.  The 15 min break felt great and I thought it was enough but when I tried to run it was too much so I ended up walking most of the last 8K.    There was an upside to the lat loop I hooked up with Jenny who was also walking it in so the slow Ks were way more bearable having someone to talk too.   With 2Ks to go there is the biggest climb of the course I had to site down near the top because I felt like I was going to pass out....after 5 I was on my way tripping the clcok somewhere around 6hrs45min.

50K Garmin Data

























50K  Heart Data






















The 50K recovery started almost as soon as I was done downing a bottle of water and 2 slices of Pizza.   The trip home and all of Saturday Evening was spent getting ready for Sunday.   I must admit then when I wrapped up the 50K I didn't much feel like coming back although I knew I would!   On the way home I grabbed an large Ice Cap Supreme and a Steak Sandwich  at Tims + I downed another bottle of water.   At home I resisted the Beer ,  stuck to water and I snacked then had a box of KD for Dinner washed down with Chocolate Milk!     Went to be around 08:30 downing 2  Advil and 2 Gravol.   It took a little while to settle and I was wrestles for the first few hours but then I settled.




















Woke up 30 minutes before my alarm debated jumping in the Hot Tub but I managed  30 min and my first coffee before heading back.

 It was suppose to be even warmer on Sunday but there was a nice breeze and it didn't seem as humid so I was optimistic that I would survive.     I wasn't the least bit worried about going for a time just wanted to enjoy the day and avoid the " Death March ".

 Once again we were off at 08:00 am.  It felt a little like where I had left off the day before so I really wasn't sure what to expect.    There was no muscle pain from the day before and I only developed on small blister that I lanced.   I just felt a little tired and a tiny bit Nauseous.   After a few Ks things settled down.   I seemed to be running a consistent pace all be it slow averaging around an 8:00 pace and I was OK with that.   Fueled and Gelled just like the previous day tasking in a bit of G here and there as well as upping the S Caps.  Settled in nicely after completing the first lap in a little over an hour.     I was actually feeling pretty relaxed ,  very content and was able to get lost in my mind fairly quickly.   I was surprised at how content I felt ,  almost giddy just incredibly happy to be out there running again.   Caught up with Jenny again on the second last loop.  She was running with Julie and we were all running around the same pace.    We more or less stuck together through the end of the race enjoying  conversation and just enjoying the day.   Tripped the clock  at around  5hrs29min very pleased with how the day went.

42.2K Garmin Data


























42.2K Heart Data

























50K Splits ... they do tell a story!

















































42.2K Splits






Thursday, June 8, 2017

Wednesday Trail

Hit the backyard trail last Eve logging a little 4.8 Ker. 

No running today or tomorrow getting ready for Saturdays 50Ker and Sundays 42.2Ker!    



Tuesday, June 6, 2017

Tuesday Lunch

You guessed it another 7K Heart Run today on my meal break!

Monday, June 5, 2017

Monday Lunch

7K Heart Run today on my meal break.


Saturday Afternoon

Logged a little 4.8Ker on the backyard trail Saturday afternoon.  It was just too nice not to run!

Rotary Huron Shores 10K - Saturday June 3, 2017

Just for fun I threw a little lung burner on the race calendar.    I had some pretty high expectations after some recent Ultra results as well as a few months of " Heart Training".   The race takes place in Southampton a little out and back along Lake Huron.    It was a perfect morning for the event and prior to the race starting I sat on a bench on the Beech looking towards Chantry Island....beautiful!   The race started on time at 09:00 am and I put the hammer down logging my first K around 4:25.   Continued a sub 4:30 pace through 5K but then the wheels fell off.   Heart Rate was hitting my Max 165 BPM mid race and I couldn't maintain it.  The body gets what the body wants and if your going beyond the limits then it's game over ,  we'll sort of...you slow down.    I tried to somewhat hold it together in the last 5K tried to pick it back up around 7K but ended up coughing and was having trouble getting enough O2.  Picked it up through 8K ,pegged the HR around 162 BPM but that's all I got there was no other gears .

On a positive note I tripped the mat at  47min38sec and placed 11th out of 143 ,   5th of 39 Men and I won my 50-59 AG award placing 2nd of Men 50-59 out of 12.    The fellow that beat me in my AG placed in the top 3 so I sort of won my AG LOL!  

Fitbit data...started it 5min before the race start.























Garmin Data + Splits

The first 5K and second 5K are dramatically different ...it woudl have been a
better day to make it a 5Ker LOL








Wednesday, May 31, 2017

May 2017 Totals

Run   -     253 km
YTD - 1,314.8 km

Did two 50Kers Seaton and Sulphur both were very good results for me.   I am doing the full Endur Run in August so I have been trying to add a little bit of speed to my running.   Had an enormous amount of rest days this month more then ever but it all seems to be working


23 Runs done

Trail 9 Runs 149.4 km
Treadmill 14 Runs 103.6 km
Rested 10 Days ... a new record!  

And thats a wrap for May

7K Heart Run done on my meal break today the last run in May 2017.

Weigh in = 171 lbs...hope I can maintain that until Saturday for my lung burner ... yep doing a 10Ker

Second Run Tuesday

Did a little 4Ker on the backyard trail last Eve... really it was just an excuse to have a few Beers in the Hammock!

Tuesday, May 30, 2017

Faster Tuesday

95% recovered from the weekends Ultra.  Logged my 7K Heart Run on my meal break today.   HR was a touch higher then it has been ...no big deal!




Monday, May 29, 2017

Lunch Run

Easy little 5Ker today on my meal break.  48 hour out from Sulphur there is a touch of DOMs but it was no big deal.  

Sulphur Springs 50K Trail - Saturday May 27, 2017

 Returned to Ancaster again this time running the Sulphur 50 K race.    The last time I did thsi distance at this event was in 2010 then in 2011 it was my first 100 miler.  In 2013, 2013, 2014 and 2015 I did the 50 miler and last year I attempted a 100 miler and DNF logging 80K.     I narrowly missed a course PB by less the a minute tripping the clock at 5hrs45min40sec compared to 2010's 5hrs45min09sec.

 Race start was at 07:30 am I gave myself 2 hours drive time but I arrived just before 06:30 am.   Had about a Ks hike for the race kit ... I was expecting that!    Doing the 50K we headed out for a 10K jaunt including the Lollipop's Three Sisters as well as a climb up Martin Rd then out on the 20K loop done twice.   Decided to play the fade going out fast ,  really fast running 2 of the Three Sisters as well has half of the Martin Rd climb.   I was through 10K in under an hour although my Garmin said somewhere closer to 9Ks ... still very happy with that.    Flew through the first 20K loop felling pretty good in crossing the start/ finish somewhere around 3hrs10min to 3hrs15min...  will have to check the actual splits!   The day wasn't hot ,  high teens to low 20's but it was humid with zero breeze.    I was sweating heavily and should have jumped on the hydration a little sooner because it hit me pretty hard around 33Ks in... a wee bit dehydrated ,  not terrible bad but enough to take the wind out of my sails.   I kept moving well through the last 17Ks but it was much slower then before and I was walking just about all the hills running the flats and the downhills.    Did about 7 gels and a around 6 S Caps over the course of the race.  I started to get a little more pop in the legs across the top of the Lollipop but there was not much course left and I had already burned and extra 15 min or so on the last loop.   At around the 30K mark I figured that I may have a shot at around 5hrs30min but I knew I was slowing but I was confident in a sub 6 or so I thought...doubt crept in ,  actually the " Ultra Brain "  so I was pretty happy with the time that I logged.

Garmin Splits,   10K 56min,   30K 3hrs9min, 50K 5hrs45 min.  1st 20K look was 2hrs13min and the second time around it was much slower in 2hrs36min


 So the jury is out ...suspect that I would have had a similar time or possibly slightly better if I had of paced myself more evenly.  Possibly if I had of hydrated a wee bit more in the beginning I may have been a bit faster.   Regardless it was a good day with great results.

 Saturday I am running a local 10Ker then the following week its the CTC 50K Saturday the 42.2K Sunday.


Fitbit data was a little spotty in the last couple of hours ... too much sweat between the watch and my skin.  HR was high start to finish but I really didn't notice it until I peaked here and there in the 150's then I backed it down a wee bit.






















Garmin Data ...







Wednesday, May 24, 2017

Easy 5

With the Sulphur 50K on Saturday its time to gear it down and take it easy.   Did a little 5Ker at a 6:00 pace on my meal break today.  Running slower seemed allot harder!!!  


Two Run Tuesday

 It was  a nice evening last night so I wanted to stretch the trail legs so I logged a little 4.8 Ker om the backyard trail....actually it was just an excuse to have a few Beers in the Hammock.   Black Fly's are starting to dissipate quickly being replaced by the Mosquito.




Tuesday, May 23, 2017

Tuesday Lunch

7K Heart Run was done on todays meal break.   HR was a little higher!


Monday, May 22, 2017

Victoria Day Monday

Working on the holiday but only 8 hours today.  Logged my classic 7K " Heart Run " today.   HR was lower again barely breaking 140 and only spending 5 min in the peak zone according to the Fitbit.




Sunday, May 21, 2017

Sunday Speed

 12K logged on my meal break today.   Was going to do an extended " heart run" but the HR was lower today and it felt good so it ended up being a bit of a dry run for my upcoming 10Ker in a couple for weeks.   Started off at a 6:00 pace working my way up to a 5:00 pace over the first 2Ks.  Between 2 and 4K I worked up to a 4:45 pace and held until 5K where I cranked it up to a 4:30 pace then held it there until the 10K mark where I geared it down over then next 2Ks.   It all felt pretty good,  a little hot and a small tweak in the right calf otherwise A OK.


Saturday, May 20, 2017

Saturday

Unplanned rest day yesterday ... just busy and ran out of day!

Back to work today logging a 10.6 K Run on the treadmill on my meal break.


Thursday, May 18, 2017

Busy Week

Turned around from mids Monday managing to squeeze in a little 5.6 Ker on the backyard trail.    Apres run was some classic rock in the hammock with a few beers ... fell asleep for about an hour.

Tuesday was a rest day of sorts ... painted  the very tall wall in my great room.  Lots of good leg exercise up and down ladders and the stairs.

Wednesday was a 20K Kayak trip on the Saugeen... more good cross training!  


















On Thursday it was back to the trails again logging another 5.6 Ker  looping in my forest.

It was super hot .. the HR sure climbed guess the body was working hard to keep cool...






Sunday, May 14, 2017

Mid 7

10K logged on my meal break this evening....it was like Seaton was a dream,  felt 100%.  Slowed it down a bit taking it easy on my heart running at a mostly 5:45 pace.  






Seaton Soaker 50 km - Pickering, Ont May 13, 2017

Registered for the Seaton Soaker way back in December.   At that time my work schedule had me off but that changed and I was scheduled to work nights. Did want to waste the race bib so I book off my shift.... no big deal ,  right!   We not so easy comes to mind .... worked  Tues ,  Wed , Thurs and Fri Midnight to 8am ..... went home Friday the stayed up all day heading to bed at 5:45 pm.....



















 Had my best sleep of the week getting up an hour before my 3am alarm!!!!!!   Did all the usual race morning stuff then headed to Pickering ,  Ran 50K ,  drove home and here is the punch line ,  back in to work Sat Eve to work 8pm to 8am ....YIKEs.

 I had a good race ,  a really good race I have never had a fantastic Seaton just OK but today was pretty good logging 6hrs3min6sec.    Did  a total of 8 Gels,  about 3 liters of Water and a couple of S Caps.   It was humid and 10C at the start with no breeze what so ever so things got a little bit warm as temps edged up.    There was a ton of traffic on the first lap and I was guilty of tucking in and running other folks pace ... I much prefer just to do my own thing!   I was 100% good until the river at the 21K mark then I had a bit of a struggle with the wet then heavy muck a K later.    Got over it passing through the start finish but I really felt like I was always pushing it the second half.   I enjoyed the run but the funny sleeping and mids made for some legs that just didn't have much "pop" in them.     I was surprised when I finished because the last loop I only slowed down about 20 seconds / km but it felt like allot more.    The heart rate was higher ....  ran my feel not so much watching the HRM like PYP.   This is what the Fitbit reported .....






















Its cute that it thought I ran 56.92 km!

Garmin Data said the course was a bit short but its often inaccurate on theses sorts of runs ....

























Found a race picture that I really liked ....


























 So I was really pleased with my results ,  a course PB at 6hrs3min6sec last year was 6hrs16min48sec and in 2012 it was 7hrs22min59sec and 2010 6hrs56min54sec.  

 Up next in 2 weeks the Sulphur Springs 50Ker...cant wait!