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!


Wednesday, May 10, 2017

Ditto

Did the same lunch run as yesterday ... cool down was a bit weird having to make a rest stop before I was finished!


Tuesday, May 9, 2017

Lunch Run

The Heart Run was a wee bit more challenging at 2:00 am!    Managed to squeeze out another 7Ker this morning on my meal break.   One more to go then 2 days of rest before Seaton.


Monday, May 8, 2017

Trail Monday

9.7Ks done on the neighborhood trails today.  Traded Saturday and Sunday's Gortex Shoes and Tights for Shorts and my Hooka Stinson 3's...a wee bit chilly bit the other would have been too warm.   So thats a wrap on the trail scene util after Seaton just a couple of " Heart Runs " to go before I hot the trails again.


Sunday, May 7, 2017

Saturday Sunday Trails

Did a 10.1K Trail Run Saturday and a 9.6K Trail Run on Sunday.  

On Saturday it was raining and cool so it was tights ,  a shell, gortex shoes a Ball Cap.  Hit the neighborhood trail logging a10.1 K Run .  Was still feeling PYP with a little buring in the quads.









































It was still cool on Sunday but dry and mid single digits so I ditched the Shelll and was quite comfortable.   Legs had some pop in them and there was no quad pain so I declare myself recovered from PYP.











































Going to repeat the trail run tomorrow then Tues/Wed a 7K Heart Run @ work then two days off before the Seatonn 50Ker ...I have a plan LOL!  

Friday, May 5, 2017

Thursday, May 4, 2017

Heart Run

90% recovered from PYP.    Did a 7K Heart Run on my meal break this evening.


Wednesday, May 3, 2017

Recovery Run

First Run in the books since PYP Saturday logging an easy going 5Ker on my meal break this evening.

 Had the usual Quad pain after running PYP.   Its almost gone,  another day or two.  Going to try a Heart Run tomorrow on my meal break.



 

Monday, May 1, 2017

April 2017 Totals

April -   295.0  km
YTD - 1,061.8 km

One race was done Pick Your Poisson the Outrace season opener.   Mother Nature cooperated and I was able to get my trail legs on logging some good trail time.

Summary ,   ran a total of 29 times and had 5 rest days.

Track   1 X 32 km
Trail 13 X 142 km
Treadmill 14 X 131 km
Road 1 X 10 km


Pick Your Poison 50K Trail Race - Saturday April 29, 2017

 My 7th and second fastest PYP is on the books finishing the race in 6hrs25min58sec good for 49 position out of the 112 folks that started the race.   I ran a solid disciplined race and couldn't be happier with the results.  Now for all the details .....


 Friday nigh before the race was just plain weird.     I rested Thursday and Friday not doing a whole lot of anything physical.   I had been working Evening Shift and arranged to be off at 8pm as working until midnight then getting up at 5am just doesn't work out very well.    Friday Eve at work I was exhausted,  even felt like I was getting sick.  When I went home at 8pm I was incredibly tired which  is never me and especially because I was so well rested.    I have notice that I have felt this was on the eve before a race in the past!   I really think there is some kind of subconscious body behavior going on knowing what it was I am about to do the next day ....strange but true!

 Race morning was more or less routine....could almost cut and paste from the dozens of previous race reports.    The tired feeling from the night before carried over but I wasn't too worried about it this is usually a sign that I am going to have a good day!

 Having done this race so many times really helps when it comes to developing a race plan.   Before I started I knew how much water I would get at each aid station and  where I would Gel on the course.   Every 12.5K lap I would consume 2 Gels and about a 1 Litre of Water.   I was also super conscious about overdressing so I was out there in Shorts and a Tech T with Cotton Gloves.   I knew I was dressed approprialtey when others at the start asked me if I was going to be warm enough LOL!   It was a cool and windy day with temps hovering somewhere around 7C.....cold and cool but perfect for running,  just don't stop.

  The theme of the run was all about watching and managing my heart rate.   Through 25Ks I was able to mostly keep it in the 130's sometimes spiking into the 140s.    By the time I was through 25K I had burned up all the glycogen and was running on body mass so the third and certainly 4th lap heart rate was in the 140s rarely dipping into the 130s but that was what I was expecting and it really wasn't too fatiguing....just aimed at keeping it under 150...max is 164 BPM.

Here is the data from the Fitbit .... the drops near the end of the day were a result of the watch not picking up my heart rate.























So I more or less ran each of the 4 12.5 K laps the same slowing down a little bit each lap.

Splits are ...

Lap 1 1:32:37
Lap 2 1:34:53
Lap 3 1:37:38
Lap 4 1:40:49

 I am not doing any runs longer the 50K but I am running more then a dozen of these events this year.  I am also doing the full Endur series so I had to rethink  the things I do between races.    I haven't done any runs longer the mid 30Ks this year and I  the last long one was 4 weeks before PYP just at the beginning of April.   I have been trying to get the most out of the time I spend running even daring to work on speed a little bit.   I have always been weary of speed work because it has a tendency to put you more at risk for injury and make all the little things that Hurt ,  Hurt!      I have been in Hookas now fro a few years and they really agree with me so far there has been no problems with the speed work and I credit the Hookas for carrying around this 175 lb 56 year old frame.     Speaking of getting the most out of a run I have been pushing the HR to the V02 Zone for 10 minutes 5 times weekly ... the " Lunch Runs "... aka Heart Run!   Another cool thing going on is I have more or less been able to get my trail legs under me early doing lots of trail runs through April.  May years PYP was the first trail run of the year ,  nature was good to us this year!   

Up next is Seaton in 2 weeks... not going to do too much between now and then.   Will only have to do the occasional long run here and there through the Summer the way I laid out my race calendar the race is the training for the next race...bring it on!   

Wednesday, April 26, 2017

Taper Time

With PYP looming Saturday its time to gear it down.   Logged a little 5Ker on my meal break this eve.


Tuesday, April 25, 2017

Lunch Run

Last heart run of the week done this evening logging yet another 7Ker on my meal break this eve.


Monday, April 24, 2017

Two Run Monday

7K Heart Run this evening on my meal break.

Trail Monday

Just a little trail time before work logging a 4.6 Ker on the backyard trail.


Sunday

Mix it up doing the neighborhood trails logging 10.3 Ks.  

























Saturday

Was planning on going long but decided with PYP a week away it wasn't necessary.   Still getting my trail legs under me so I opted for 12 loops on the backyard trail logging 10.4 Ks.  



























Friday, April 21, 2017

Lower HR this Eve

7K heart run done .... barely got to the Vo2 Max Zone only touching on it at the 5.3K mark after the 4:30 0.2K fartlek.    Had a lazy day and didnt run much yesterday ...its hard to understand why some days its so much different then others.


Thursday, April 20, 2017

Dinner BAM

Set out to do a 7K heart run but consumed too much sugar causing an insulin spike  ( I shoudl know better ) so I geared it down at 4K and called it a day at the "5"...better then not!

On a cool note the Fitbit got the distance correct ....


Wednesday, April 19, 2017

2 Run Wed

Logged a 7K Heart Run on my meal break this  evening.

Adjusted the "Fitbit" stride length and got allot closer to the actual distance covered on the Tredmill ...only 250 meters off,   not bad.  


Backyard Trail and a Garmin FU!

6 laps of the backyard trail done.... 5.6 km all together.   Garmin messed up big time.  The only other time I observed this sorts of error was when the battery was low!


Tuesday, April 18, 2017

Tuesday Lunch

Logged another 7K heart run this evening on my meal break.


Monday, April 17, 2017

Marathon Monday

Spent the day on the couch watching the Boston Marathon.   Saved the run for my meal break this evening logging a 7K Heart Run on my meal break.    I am the lucky recipient  of a Fitbit Charge 2 ...more data,  more data,  more data!     The HRM is optical ,  leds on the back of the watch.   Works pretty good but when the sweat came on during the cool down I got some false data... no bit deal.   Still working on ironing out all the bugs but so far this thing rocks!  


Easter Weekend

Friday - 10.2Ks done on the neighborhood trails.

























Saturday - Unplanned rest day and I am quite OK with that!

Sunday -  10.1Ks done on the neighborhood trails.


Thursday, April 13, 2017

Two Trail Thursday

If your going to run trail then run trails ... great advice!

Just a little 4.8 Ker logged on the backyard trail this afternoon!


Trail Thursday

15.6 Ks logged on the Neighborhood Trails early this afternoon.   High single digits ,  Sunny Skys and a light Northerly Breeze made for a pleasant run.


Wednesday, April 12, 2017

Monday, Tuesday and Wednesday

Monday -  Did a second run after work logging a 5.6Ker on the backyard trail.    It was super warm and I really enjoyed the hammock time afterwards...bring on Summer.

Tuesday -  Rest day ...yup haven't had one in weeks so it was a good idea.   I was on first aid course in Hanover so a nooner wasn't an option!


Wednesday- 5.2K neighborhood trail done late on a rather chilly afternoon.    Was going to double it up but I had other things I wanted to do besides there is some warmer weather coming!    I am a fair weather runner!

Monday, April 10, 2017

Sunday, April 9, 2017

Just what I needed!

14C ,  nice breeze and a hazy Sun ... took it outside today doing laps of Allan Park logging 10Ks.

Saturday, April 8, 2017

That was different

Logged a slow 10Ker today on my meal break.  Just wasn't into it today feeling a wee bit tired but any day I can run a 10K I a A OK with that!

Friday, April 7, 2017

Lunch Run

7K the same as yesterday....at work!

Weigh in = 173 lbs.

Thursday, April 6, 2017

Tuesday Wedensday Thursday

Tuesday - 32K LSD at the Y it was easy.  Wanted to take it outside but rain and single digit temps made me decide to hit the track one more time!

Wedensday - Just a little 5.6 Ker on the backyard trail.   Only a few meters of trail with snow on it.   Managed some hammock time afterwards but I must admit it was a wee bit on the chilly side.

Thursday - Back to work ,  7K Heart Run was done on my meal break.  

Monday, April 3, 2017

Monday

 Planned a 10Ker on my last night shift this morning but after Sundays run I came down with a fever...thought it was food poisoning but there were missing symptoms,  go figure.  Felt better going into work for my Sunday Eve / Monday Shift and felt better as the night progressed but I resisted the urge to run!   Was looking for things to do today so I could stay up and turn my sleeping around so I went for a little 4K run on the backyard trail.  Broke in my new Hooka Stinson 3 Trails shoes to boot and yeah it was muddy!   Was planning on my first hammock time this year but it started to rain and cool off.   The season is about a month ahead now,  just a couple of small spots on the trail that were covered with snow.  




Saturday, April 1, 2017

Mid 6

 One good thing about working the weekend it a longer lunch as a result of a 12 hour shift.     Mixed it up a little logging a 16Ker at a mostly 5:00 pace.  Geared it up  over the first 2K and did a gradual cool down over the last 2Ks.   Hit the 140 bpm mark at 7K and that was more or less where it stayed until the 14K mark.     Form was good and it didn't feel all that taxing.


Mid 5

Doubled up my time in the Anaerobic Zone hit 140 bpm ( 85% )   at 21:00 then slowly built to 151 bpm ( 91 % )  until dropping out of the zone at the 46:00 mark logging a total of 10Ks.  


The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate threshold or anaerobic threshold. It generally occurs at about 80-88% of the Heart Rate Reserve. Training in this zone helps to increase the lactate threshold, which improves performance. Training in this zone is hard: your muscles are tired, your breathing is heavy.

Pushed it into the VO2 Max zone 145 bpm  at the 30:00  mark and dropped out of that zone at the 45:00  mark. 

You should only train in this zone if you re very fit, and only for very short periods of time. Lactic acid develops quickly as you are operating in oxygen debt to the muscles   The value of training in this zone is you can increase your fast twitch muscle fibers which increase speed.
















So I spent 10 min int he Anaerobic Zone and 15 min in the VO2 Max Zone.  Didn't find it all that stressful ... not easy but not hard either ,  somewhere in between!  





Friday, March 31, 2017

March 2017 Summarry

Run -  275.1 km
YTD- 766.8 km

 No races this month.   Missed one long run but the 2 36K LSDs on the track at the Y were solid.   It was good to get out on the roads and trails again.   The winter is leaving early this year so I look forward to allot more trail time in April.     Left Knee is a bit tender ... not running but when I get out of bed.   I suspect the rough trail I was running took a bit of a toll then again it could be the speed I introduced a couple of weeks ago.  The Knee is not anything that I haven't experienced before and I am not the least bit concerned.   The " broken ass " flared up a bit earlier in the month but seems to be settling a bit now.   The cure all is to get off the track,  treadmill and log more Ks on the trails and back roads.    Ultra season opens in April with PYP at the end of the month.  

Breakdown ....

Track     2 Runs  = 72 km
Road      4 Runs = 40.1 km
Treadmill 21 Runs = 147 km
Trail 4 Runs = 16.1 km
Rest Days =  3


Mid 4

Wrapped up the month with yet another 7K Heart Run.  HR was a we bit higher tonight before during and after.  Slept better today but had a Tims FV and Neutella Donut 90 min before the Run.

Thursday, March 30, 2017

Mid 3

Another 7K Heart Run this morning on my meal break.  It was a little tougher hitting 140 at 21 min then peaking at 146 at the start of the cool down breaking into the high 130s at the 32 min mark.

Wednesday, March 29, 2017

Mid 2

Same as yesterday another 7K Heart Run on my meal break.


Tuesday, March 28, 2017

Mid 1

 Had a bad case of the D.O.T.S. yesterday ( Monday )  ......thats " Delayed Onset Tired Syndrome".    A very common phenomena that forces one to skip a run LOL!  "DOTS" commonly occurs 48 hours after a long run...an LSD hangover!  

Logged another 7K heart run this morning....it was hard to get the HR up there but I managed about 8min between the 85 and 90 % range!






Monday, March 27, 2017

Weekend

 Did what is probably my last LSD indoors at the Y on Saturday logging 36 km on the track.   Used a wider metatarsal support and it really agreed with my feet ... had been having a few issues,  nothing new!    The long one was done without calories just 1.5 l water and 2 s caps.   Hit the switch over from Glycogen to Body Mass around the 25 K mark just geared it down from a slightly sub 6:00 pace to a slightly sub 7:00 pace and cruised along  until I wrapped it up.   As is usual I walked the last 2Ks.

 Was feeling pretty pooped on Sunday but really wanted to get a run on so I headed out on the backyard trail logging a little 4Ker.     Snow  was 75% gone and looking at the weather forecast there will be allot more trail time very soon!  


Friday, March 24, 2017

Thursday, March 23, 2017

Wednesday, March 22, 2017

Tuesday, March 21, 2017

Tuesday Evening

7K for the heart this eve on my meal break ....weigh in 174 lbs.