Saturday, July 21, 2018

Thursday Trail

4.8ks done on the backyard trail late Thursday afternoon...hammock time recovery!

Wednesday, July 18, 2018

Tuesday Road

23.3 Ks logged running to Durham and back.   Added a little speed turning some 5:20 Ks on the way back up the 2nd. 

Monday, July 16, 2018

Mid 7

Easy 5K @ 6:00 pace followed by a upper body weight routine. 

Sunday, July 15, 2018

Saturday, July 14, 2018

Mid 5

7K Heart Run on my meal break this morning.


Friday Trail

Have a pretty consistent routine going this week logging another 5.6Ks on the backyard trail yesterday evening. 

Friday, July 13, 2018

Mid 4

5K @ 6:00 pace followed by an upper body weight routine this morning on my meal break.

Trail Thursday

5.6 Ks done on the backyard trail yesterday eve! 

Thursday, July 12, 2018

Mid 3

7K Heart Run done this morning on my meal break.

Trail Wednesday

Working mids,  got up 4ish had some breakfast then a little float in the pool before hitting the backyard trail logging 5.8Ks. 

Wednesday, July 11, 2018

Tuesday, July 10, 2018

Barrows Bay

Did some  a Bruce Trail Run/Explore  yesterday at Barrows Bay. 

In the morning I ran the Barrow Bay side trail ( South side of the Bay ).   It was an out and back that ended up being 11.9 km.  I was solo so I did a ton of exploring on the rocky beach.   I super enjoyed just being on the beach Georgian Bay is simply amazing. 

In the afternoon I did an out and back on the North side of the Bay logging 10.4 km.   Originally I wanted to do the entire Lions Head Loop but I didn't have the time.   I wanted to scout the McKays Harbor camp site but I was short on water and super hot as well as running out of time so I turned back with just a little over 2K to go...next time. 











Friday, July 6, 2018

Taking it to the street

Getting ready for Endur in August so its time to hot the pavement...kinda weird for me! 

Logged 23.4Ks heading down the 2nd to Durham then looping the Conservation area.   Great weather ,  clear temps in teh mid to upper teens and a super nice NW Wind...picked a good day! 

Things I noticed running road ....

  • You can look around ....not many tripping hazards. 
  • Waved at every car/truck...I was busy! 
  • Some folks don't slow down or give you much room.   There are no shoulders in most places the township hasn't cut the ditches yet! 
  • Got chased by the same dog twice ...there was a potential for a problem but I avoided it!  
I wanted to travel light ... wore my " 10K Belt" just enough room for the phone.  Needed water so I packed a lunch bag and a straw.   The Conservation area has water at the 9K mark which is perfect on the way out and way back.  Filled the bag with water the straw made it slick to drink out of .....worked very well.  

Want to get this run to a 5:30 pace but I had no particular goal today... made two pit stops at the park the first was bathroom/ water the second was just water.    

Fitbit Data 










































Thursday, July 5, 2018

Evening run

2 Runs again today logging a 7K Heart Run this evening on my meal break.

You know its warm when....

You know its warm when you have to jump in the pool to cool down before you run!   Did another 5.6Ks on the backyard trail this morning after coffee....no hammock today recovery was in the pool! 

  

Wednesday, July 4, 2018

Easy Evening

5K 6:00 pace followed by an upper body weight routine this evening on my meal break. 

Morning Trail

5.6Ks logged on the backyard trail again this  morning.  It was pleasantly hot ,  recovery was some time in the hammock with a cold beverage and great music followed by a cooling dip in the pool! 


Tuesday, July 3, 2018

Two Run Tuesday

7K Heart Run done this evening on my meal break.


Tuesday Trail

Beat the heat ,  sort of logging 5.6Ks on the backyard trail when I got up this morning.


Monday, July 2, 2018

June 2018 Totals

Wow,  where did June go... a super busy month with 3 50Kers in the books!   

June 2018 -    258.1 km
YTD         - 1,326.7 km


Breakdown...

Rest Days X9
Treadmill X13 = 80 km
Road ( Niagara ) X1   = 50 km
Trail X7 = 128.1 km


Back to work Monday

Easy 5Ker done this evening on my meal break followed by an upper body weight routine. 

Friday and the Weekend

4.8Ks logged Friday afternoon on the backyard trail...it was hot. 

After 3 consecutive weekends running 50Kers I took this past weekend off to enjoy some of the other things in life! 

Thursday, June 28, 2018

Thursday Lunch

5 easy 6:00 Ks followed by an upper body weight routine today on my meal break. 

Wednesday, June 27, 2018

Tuesday, June 26, 2018

Tuesday Lunch

5Ks @6:00 pace done today on my meal break.  First run since Saturday ...no issues what so ever 100% ready to go again! 

Pure Grit ... I did it!

 Didn't think I would be able to do this one but I did managed to log 52.5 km on the Sawmill Ski Trails in Hepworth on Saturday. 

 It was a roughly 7.5K loop done 7 times.   Great single track course  and I love to loop.   Did 600ml  water,  1 S Cap and 2 race provided Endurance Taps every loop.   The winner of the day was my shoes....first time going long with the Hoka Speed Goat 2's.   The Vibram outsoles rocked in the sandy  terrain,  almost no slip ever.   The shoes had a bit of flex through the midsole so toeing off in the sand was no problem! 

Had super solid splits first 5 laps within a minute of each other at around 54 - 55 min.   Last 2 laps were a bit slower at around an hour each.   Super happy with the consistent  effort. 

Loved the race ,  love that its local and will definelty be back for another do at it next year. 



Friday, June 22, 2018

Run and Lift Friday

5K @ 6:00 pace followed by an upper body weight routine today on my meal break.   Running is going to have to take a back seat for a few days,  more important things to do.   Going to be switching gears next week adding more road and speed in prep for Endure in August. 

Thursday, June 21, 2018

Heart Thursday

7K Heart Run completed today on my meal break...it was hot! 

2 Run Wednesday

 Did a 4.8K backyard trail run around dinner time last night. 

Wednesday, June 20, 2018

Tried to do it!

5K done on my meal break.  Started as a " Heart Run" and as I was closing in on the 2K mark I had to take an important call so the speed work had an abrupt end!

Tuesday, June 19, 2018

Tuesday Lunch

5K @ 6:00 pace done today on my meal break.   Had a good recovery from Niagara I could have the past couple of days but I was too busy with  other things.   All ready for the next 50Ker this Saturday ,   Pure Grit 50K @ Hepworth ... a local race for me! 

Monday, June 18, 2018

The Niagara Ultra 50 km - Saturday June 16, 2018

 Niagara never disappoints ,  its very scenic and super exciting as you approach the Falls but man oh man was it a scorcher!    Wasn't racing it this year running with Patrick Rose.  Aim is to head out at around a 7:30 pace then slow it down 30 sec/k on the way back ... not by choice!   Heading out at 7 am it was already around 20 and humid but there was a cloudy haze and a nice breeze.   As we approached the falls it was at around the 3 hour mark as planned and the last few Ks to the turn around it became sunny.     We took around a 10min break at the falls taking some pictures ,  eating and just taking it in.   Heading out I was drinking  a little bit less then what I should have and did zero nutrition.   Had a little bit of catch up to do but I wasn't overly concerned because the pace was pretty slow.  It would have been a super good day to get to the falls 30 minutes sooner just to beat the warmer temps that we faced in the early afternoon.   If they ever decided to start the race at 6am I don't think they would get a single complaint.    We survived the run back and managed to keep running albeit at a little slower pace then planned but time really didn't matter that day. 

Finished in 6hrs41min29sec good for 115th out of 143 finishers.   Highlight of the day came after the race.  I had just sat down after finishing and this little guy about 3 years old came over to me and touched my on my shoulder.  I had no idea what he said so I asked him if he ran today... he said he did so I gave him my finishers medal.  He ran back to his Mom super excited and showed her she came back and wanted to give the medal back to me but I insisted that it was OK with them I would like him to keep it!

Up next weekend ... pure grit,   a local race for me in running the rolling Sand Dunes in the Pines at the Sawmill Ski trails in Hepworth. 

Pictures courtesy of Patrick Rose.











The night before .... again

Just like like last weeks 50K I headed out Friday Eve and did a little backyard trail the night before another 50K race.   Logged a little 4.8Ks and some hammock time to boot.  It was super slow because of the heat but it was a good " dry run " for Saturdays fun. 

Easy Thursday

A wee bit behind on the blog!   On Thursday at Lunch I did a little 5Ker @ 6:00 pace. 

Wednesday, June 13, 2018

Mixing it up a little

7K Heart Run today on my meal break.   Was only planning easy stuff this week in advance of the Niagara 50K Saturday however I may not be able to make the race. 


Tuesday, June 12, 2018

Tuesday Lunch

Did a little 4Ker@6:00 pace today on my meal break. 

Monday Recovery Run

Lifted at lunch then ran the backyard trail after work logging a slow 5.6k run.   Knees were super stiff Sunday and the left leg was swollen above and below the right knee.   The swelling was down by Monday and it was no problem running slow trail.  Today , Tuesday things are pretty much back to normal.   

Sunday, June 10, 2018

Conquer the Canuck 50K Trail Race - Saturday June 9th, 2018

  Did the 50K Conquer the Canuck 50K Trail Race yesterday.  Last year was a complete blowout ,   death marched the last 8Ks ...not fun.  Needless to say I had a fair bit of trepidation and was looking for redemption!   Last years it was hot ,  really hot and I wasn't acclimatized and didn't pay attention to the important things.  This years forecast was for much more favorable conditions ,  low to mid 20's.     The course is a 8.3 K loop done 6 times and it is super fast with only a few " walking" hills nd at least 2 very fast Ks.     I went out fast last year and things caught up to me ,  this year it was all about an even consistent pace getting enough water ,  nutrition and electrolytes.   I ended up doing 1 gel / loop for a total of 5 gels.  Did a race supplied Endurance Tap ( Maple Syrup ) in the last 2 laps.   I had my stuff set up at the start / finish and this is where I gelled ,  also did an S Cap with every gel ... hadn't done this before but it really worked well.   Did the first lap in 55min42sec,  going forward the goal was to keep every lap under 1 hour trying to average a minimum 7:30 pace throughout the race. 

Avg pace per loop ended up being

Loop #          Pace
   1                 6:39
   2                 6:46
   3                 6:47
   4                 6:48
   5                 6:51
   6                 6:52 

 I found myself pulling  back on the reigns that first 3 laps.  I could have posted a faster day but I really  wasn't interested in playing the fade vs risking the " Death March".

 The race unfolded in a planned ,  calculated manor and was my best effort in the woods this year.    I finished in 5hrs43min compared to last years   6hrs45min.    The race was the " Canadian 50K Championship " so there were a few extra fast runners on the course!   I finished 26th out of the 45 folks who I started with. 

Up next Saturday is one of my favorite races the " Niagara Ultra". 

It was the night before...

Super busy being off last week doing all those things on the very long list of things to do around the house so there wasn't much running done.   I was only doing one day of the Conquer the Canuck this year so I thought a little backyard trail on the eve of the 50Ker would be a good idea besides I always sleep better on the days I run.   I logged 5 laps good for 4.8Ks in the logbook! 

Thursday, June 7, 2018

Tues Wed

Rest day Tuesday ,  getting things done around the house!

6 Laps,  5.6 Ks done on the backyard trail done yesterday afternoon.

Monday, June 4, 2018

Mid 7

Did an easy 10K 6:00 pace then an upper body weight routine this morning on my meal break. 

Sunday, June 3, 2018

Mid 4

Forgot to log it but I did another 5Ker on mid 4 and took a rest day mid 5...lazy! 

Mid 6 , another B.A.M. ...but it was nice

An easy 10K @ 6:00 pace this morning on my meal break.  Did feel like doing it mids and all but I really enjoyed the run everything felt fluid and easy no issues what so ever.   With 3 ultras in the next 3 weekends  the only thing I can do to prepare is to not do too much! 

Friday, June 1, 2018

May 2018 Summary

May    -   228.1 km
YTD   - 1068.6 km

One race done the Seaton 50 km Trail Race.     Running more trail then anything else now still a little lite on the overall Ks but I am doing what I need to do to get to what I have planed on the weekend.   


Breakdown....

27 Runs with 10 rest days ,  lots of 2 run days in the mix.   

Treadmill 13 X   78.5 km 
Trail         14 X 149.6 km 


Wrapping up May 2018 with a little trail!

5.6Ks done on the backyard trail Thursday Evening.   It was super hot ,  30C so it was slow going but very enjoyable.   Wore the Speedgoats for the second time.   I am hoping they are a good go long shoe but I am not sure will be using them in 2 weeks at Shades Mills running the Conquer the Canuck 50Ker. 

Thursday, May 31, 2018

Mid 3 - B.A.M.

5K@6:00 pace logged this morning on my meal break.  Really didn't feel like doing it and it took more then a K before I started to feel fluid...blame it on Mids! 

Looking to get in a little trail time later today! 

Wednesday, May 30, 2018

Mid 2

An easy 5K on the treadmill at a 6:00 pace this morning on my meal break.  Skipped Mid 1 after being tuckered out running at the Bruce Peninsula National Park the day before.   Right knee acted up a the first K on the treadmill ,  it settled down as I went along!   Weighed in ,  177  lbs down a few from the winter weight would like to go a few more pounds and probably will through June. 

Tuesday, May 29, 2018

Bruce Trail Monday

24Ks logged on the Bruce Trail with Grant and Patrick today.   Did and out and back Little Cove to the Grotto.   It was super warm but Georgian Bay was super cold so it wasn't hard to manage things!



Early Saturday Run

Super busy and warm weekend was happening so I opted to grab the lights and hit the backyard trail for and hour logging a 7Ker.    It was super quiet ,  warm 17C and no a wiper of a breeze.   The moonlight filtering through the new forest canopy silhouetted by the  hill was nothing short of spectacular.   Didn't take a picture because there was no way to truly capture something so magnificent. 

Friday, May 25, 2018

SpeedGoat 2

New kicks ....

























5.6Ks logged in these guys on the backyard trail this afternoon.   Not as much cushioning as the Stension 3 ,  lower to the ground , super grippe Vibram outsole,    more flexible through the mid-foot they remind me allot of my old Brooks Cascadias!  I think I am going to like these guys but I am not sure how they will feel going long I am use to Zero foot discomfort running 50Kers in my Stinsons. 

Speaking of Stinson 3s Road  ... they are no longer being made but Runners Den in Owen Sound found 2 more pair at a price I couldn't say no to so I walked out of the store with 3 pairs of shoes today! 

No issues with the knee on the trail today .... I am not doing the 10K road tomorrow ,  do not want to push it!   Going to log 10Ks on the backyard trail instead planning a rest day Sunday then going long on the Bruce Peninsula on Monday. 






Thursday, May 24, 2018

Ouch

Planned on a 7K Heart Run this eve which I started but packed it in at 1.5Ks.  Left knee was hurting ,  couldn't run through it tried walking then gearing back up but no go so I called it a day and did an upper body weight routine.    Super leaning towards not doing Saturdays 10K Race...no big deal but I hate to sign up for something then not attend. 

Trail Thursday

5.6Ks done on the backyard trail this afternoon.  Temps were pushing into the mid 20s making it a super comfortable warm run ... love running in the heat,   bring it on!   Left Ankle was good as I had mentioned before just have to be super guarded of it for a while,  been there done that will do it again! 

Wednesday, May 23, 2018

2 Run Day

7K Heart Run done this evening on my meal break.   Almost did an easy 5 but I decided to test the ankle with some speed.   I am suppose to be doing a 10Ker Saturday morning! 

Super cautious trail

5.6Ks on the backyard trail this afternoon.  Was super careful not to roll the ankle again! 

Tuesday, May 22, 2018

3 Days Off

Took three days off .... the left ankle was rather swollen and a bit painful after Saturdays roll.   Logged a 5Ker @ 6:00 pace this eve on my meal break  and it was OK ,  will just have to be super guarded of it for awhile! 

Friday, May 18, 2018

Oops I did it again!

4.8 Ks logged on the backyard trail this afternoon.   Rolled the left ankle again ,   went down too and got a couple to "Cherrys" to prove it.      Did a K after the roll but its a bit more tender then it was at Seaton although not a show stopper by any means.   Going to have to be super careful for a bit until it settles down... been there done that will do it again! 

Thursday, May 17, 2018

Wednesday, May 16, 2018

Two Run Day

5K @ 6:00 pace done on my meal break this eve ,  upper body weight routine afterwards. 

Afternoon Trail

 Took a rest day yesterday hope to run twice today.  First run was done mod afternoon logging 6Ks looping the backyard trail.   No Hammock time heading to work at 4pm recovery was 30 min floating in the pool with a nice cold Blue. 

Picked up one of these Monday .....




















Should be able to do some running with this one!    Totally vented back and an amazing suspension system. 

Monday, May 14, 2018

Back to work Monday

Just an easy little 5Ker followed by an upper body weight routine this evening on my meal break. 

Sunday Trail

Sunday was just to nice not to run so I headed to the backyard trail logging a 5.6K run late in the afternoon. 

Seaton Soaker 50K Trail Race - Saturday May 12, 2018 - Pickering Ont.

  What a difference a couple of weeks makes had a super spring running the Seaton Soaker this past weekend.    Weather ahead of the race was looking rather cool and wet but it turned out to be perfect ...no rain but the ground was damp enough to keep the dust and dirt down but not wet enough to be slippery!   Temps were in the mid single digits to start and in the mid teens to end ... again darn near perfect.  The course was fantastic ,  beautiful trail you hardly knew you were in the middle of an urban area. 

 I had a pretty good race taking care of nutrition ,  hydration and electrolytes just about perfectly!  I did the race provided Endurance Tap ( basically salted Maple Syrup ) and 2 X GU's ... yuck.   The course was a 25K loop done twice.   Finishing up my first loop I went over on my left ankle about as have done as I have done on many years.  There was a pop so I knew it was a good one and it hurt like hell.   I firmly believe that if its not broke keep running on it and that is exactly what I did.  I hobbled for about a K then it was pretty tender for a few more but as time went on I forgot it even happened.   Two days after the race its a bit sore and a little swollen ... no big deal.     Stopped paying attention to my time at the 12.5K turnaround and more or less just enjoyed the last quarter of the run enjoying the Sun,  the Forest and hooking up with some other runners on the course.   Finished feeling good in 6hrs22min53sec good for 49th position out of the 101 folks who ran the race. 

Fitbit data


Friday, May 11, 2018

#100 Tomorrow

I am doing my 100th Marathon or longer run tomorrow.  I have done the distance many more more times on fun runs or training but this time its the 100th time I put on a bib to go the distance.   Didn't count but at least 90 of those 100 were 50Ks or longer.     First time breaking the 42.2 mark was way back in in Aug 2010 at the Dirty Girls 6 hour https://westgreyrunner.blogspot.ca/2008/08/dirty-girls.html .

Thursday, May 10, 2018

Easy Five

5K@6:00 pace done today on my meal break.    I am in full taper mode today with the 50Ker on Saturday. 

Wednesday, May 9, 2018

Wed Lunch

7K Heart Run done today on my meal break.  Time to gear it down with Seaton looming on Saturday...just a little slow 5ker planned for tomorrow.

Two Run Tuesday

5.6Ks logged on the backyard trail after work yesterday.   It  was another fantastic weather day that warranted a wee bit of hammock time afterwards.

Tuesday, May 8, 2018

Lunch Run

7K Heart Run done today on my meal break.   The weather is fantastic its definitely going to be a " Two Run Tuesday" hitting the trails after work. 

Monday, May 7, 2018

New Kicks

 Goodbye Stinson 3 hello Bondi 4.  Took the new shoes for a 7K Heart Run today on my meal break.   The sure have a different feel probably a little faster out on the road.  More of a front foot strike with a greater roll.  The insole has a pretty decent support under the arch I may be able to get away running in these shoes with my " metatarsal supports". 


Saturday May 5th

Sandwiched in a super easy 20Ks between PYP last weekend and Seaton next weekend.   Headed out with the STWM work crowd Gordon,  Patrick , Chris and we brought along Raj who was about to log his longest ever run.  Temps were pretty comfortable stating in the high single digits pushing into the mid teens.  Raj was overdressed with black pants and a black long sleeve shirt and a black hat to boot!   Held a 7:00 ish pace through 5K but it was taking a tool on Raj so I backed it down to a 8:00 ish pace with a 200 meter walkat the 800 meter mark of each K.   We were running the Georgian Rail Trail starting in Thornbury and heading towards Collingwood...super easy running! 

 My fitbit HR data tells the tale ...dont think I have ever run with my HR in the 11X range! 




Wednesday May 2nd

Squeezed in 6 laps logged on the backyard trail logging 5.6 Ks.


Wednesday, May 2, 2018

Little Trail

5.6Ks on the backyard trail today before lunch...it was nice!  

Tuesday, May 1, 2018

Two Run Tuesday

A little 5.6 Ker done on the backyard trail after work today.  Just had to do it ,  27C and still running on Snow! 

Lunch Run

Suffering from DOMS  today and yesterday not going down the stairs backwards but close to that on Monday.   Today  I am at around 50% so I squeaked out a 5Ker @ 6:00 pace today on my meal break.  Looking forward to another 5Ker on the trail after work. 

April 2018 Totals

April - 238.6 km
YTD - 840.5 km

Breakdown
Trail  3 X 74.3 km
Track 1 X 36 km
Treadmill 18 X 124.2 km
Rest Days 9 

Two long runs were done one at Y and the Outrace season opener PYP.    There are tow races in May Seaton 50K in 2 weeks then at the end of the month a local little 10K lung burner the Chesly Classic.



Backyard Trail - April 30th

 First run on the backyard trail was done yesterday after work logging a little 4Ker with some much needed hammock time yesterday.   The trail was 50% snow covered  very different from last year at this time I was running the trail all through April!   Looking forward to some much overdue  2 run days! 

View from the hammock...

Sunday, April 29, 2018

Pick Your Poison - 50km Trail Race- Horse Shoe Valley

 Did the Outrace season opener Pick Your Poison yesterday.  This was my 7th and slowest PYP and hour slower then my 2017 and 2016 result and a few minutes slower then my 2013 results.  I really don't like running in the cold ,  ideally shorts and a tech t from 8C up.   The forecast was for winds,  rain, temps a degree or two above freezing dropping through the day and overcast with a good chance of snow!   I decided to go out in tights with 2 long sleeve Tech Ts ,  a few Ks in I had sweat beading off the forehead so I went down to a single layer up top.     The wind was pretty light when we started and it was either not present or at our backs during the tough climbs and in out face on the easy downhills.   I continued to have sweat beading on the tough parts then I would cool down on the easier bits.   The course is a 12.5 K loop   about 6K of  pretty easy 6:00 stuff.  First long but not monstrous climb is at the 4k-5K mark passing by the first aid station.   Next steep incline is leading to the 2nd aid station at around the 9K mark.   In the last 3K there are two giant climbs the last one being the toughest!   

  I went out at my usual PYP pace more or less following previous years race plans.  I knew it was going to be a rough day after getting through the first loop 5+ minutes slower then the last couple of years.    Finishing the first loop I felt more like I had completed 2 loops .... I knew it was going to be a long day.   Second loop was OK ,  a little slower then the first but that is normal for me on this course.  The snowy bits were pretty slick running on corn snow ,  more like running on ball bearings and there was no way of avoiding it.  Every time you pushed off there was a little slip... .not the most efficient running.    The single track was mainly clear of ice and snow and is some of the best in the series.  Manged to run up the smaller undulations the first few laps but did more waking up on the 4th.   The third lap was getting rather tough and was much slower then the second.   I was just happy to get to the fourth and final lap knowing that every meter I covered I wouldn't have to do it again ... .the mind games were hard at work.   It was a really funny nutrition  day .... only did 3 Gels ,  and some other gummy thing maybe taking in a few hundred calories.   Water was good about 700ml an hour and I maintained the hydration.  Took in Zero electrolytes other then was was in the gels.   Often when I get into the later stages of a 50Ker my heart rate settles in the 140's.  PYP HR dropped to the mid 130s during the 4th lap ... yeah I was going allot slower!  During the big climbs early on the HR spike towards 150's but in the last 2 laps I gingerly walked  my was up the big ones looking at the HR in the 110's...the FitBit had to be wrong!!!!  Heading out on the 4th lap the temp had dropped and the wind had picked up.   I was feeling a bit chilled but  the first few Ks are a constant run so I knew I would heat up and I did.   On the walk to the first AS is got the classic " Brain Freeze" so I whipped out a Buff and made an oval that covered my ears and forehead!   I suspect that the last loop was took close to 2 hours maybe a little more.   I haven't looked at the splits writing this and I will when I look at the official results. 

  I was super glad to be finished and super hungry!    Headed straight for the grub and they were putting it away ... my response was " Are you fucking kidding me"!   I was famished and usually not quite so rude but I was in need of food FAST!    Found someone else on the kitchen that took pity on me and gave me a bean and macaroni salad it was heavenly!

 So it was a tough day at the office but any day I can run 50K is a good day and the tough ones build character making the other races  allot easier to face.  I was unhappy with how I was dressed and it was tough to take being passed by so many more folks  then I passed in the second half of the race.

Clcik on this link to "Relive" the run

Up next Seaton 50Ker in 2 weeks. 

Fitbit data ....















Garmin data ....
























Thursday, April 26, 2018

Lunch Run

Short turnaround after mids working today.  Logged a little keep loose 5Ker @ 6:00 pace today on my meal break.

Tuesday, April 24, 2018

Mid 8 - "Extra Innings"

Working OT tonight ,,,, mid 8!

Logged a little easy 5Ker@6:00 pace followed by an upper body weight routine.  OUTRace season opener Saturday PYP 50K so its going to be a couple of more easy little runs before the big one.

Weigh in....180 lbs ,  winter heavy,  time to burn a few calories!

Monday, April 23, 2018

Sunday, April 22, 2018

Mid 6

Did the same run this morning on my meal break a 10Ker at a 5:30 pace. 

Saturday, April 21, 2018

Mid 5

Mid 4 was a rest day although I lifted!   This morning I logged a moderate 5:30 pace doing a  10Ker on my meal break. 


Thursday, April 19, 2018

Wednesday, April 18, 2018

Mid 2

Broke the mold this morning doing an 8K Heart Run.  This is pushing my allotted meal time but it really is the run I should be doing daily!

 

Tuesday, April 17, 2018

Mid 1

7K Heart Run done this morning on my meal break ...working mids this week. 

Monday ...indoors!

The weather outside is still quite frightful so I blew out the drive and headed for the Gym Monday. 

Did an exteneded heart run doing 2K addtional  fast Ks for a total of 10Ks.   Followed up the run with an upper body weight routine.


Sunday, April 15, 2018

Y Saturday

Took indoors on Saturday logging a solid 36Ker on the track at the Owen Sound Y.    The weather was terrible,  ice pellets at home and heavy blowing snow in Owen Sound.    It  was fun running around the track looking outside and seeing all the snow!    I held a sub 6:00 pace through 34K without any kind of a fade...no nutrition just salt and water.   Did my usual 2K cool down walk at the end.     This will be my last long run before PYP in 2 weeks.   


Thursday, April 12, 2018

Wednesday, April 11, 2018

Wednesday

One more 7K heart run done on my meal break this evening.

Tuesday, April 10, 2018

Monday, April 9, 2018

Back Inside

Yup ,  at work logging a 7K Heart Run then an upper body weight routine this eve. 

Saturday, April 7, 2018

Outrace Spring Warm Up - Saturday April 7, 2018

20.3Ks logged at the "Spring Warm Up" this morning.   Its a 13K loop about half and half road and trail.     The first 2Ks are up ,  up ,  up  a somewhat gentle but very long road stretch.  managed to Run it all the way up albeit slowly!     It was another few Ks of road hitting the trail at the 5K mark.   Love the trail ,  snow yes ,  a bit slippery yes but super beautiful.    Got the end of the trail just passed the 10K mark this is where the last 3Ks turn into road so I decided to turn around and run the trail again right back to the start.   It was a great way to see who was on the course!    Blasted down the last 2Ks of road posting a 4:39 K.  Back at the start/finish I thought about logging a few more Ks but was satisfied with my very effective run .....quality vs quantity! 



Thursday, April 5, 2018

Thursday Eve

 Mixed it up a little on my 7K Heart Run tonight.  Usually at the 5K mark I  do 0.2K @4:30 pace then back ot down to a 4:45 pace doing a 0.1K 4:45 at the 6K mark.  This eve I held the 4:30 pace from the 5K mark until the 6.1K mark then did the usual cool down.




Wednesday, April 4, 2018

Tuesday, April 3, 2018

Monday, April 2, 2018

Monday at work!

Working Eves this week and logged a 7K Heart Run this evening on my meal break.















March 2018 Totals

March -  212.3 km
YTD   -  601.9 km

There was three long runs one of them being the 30km Around the Bay Race. 

Breakdown

Rest Days -  X12
Treadmill  - X15, 110 km
Track        - X2, 62 km
Road         - X2, 40.3 km

Still too much snow on the trails but that is going to change over the next few weeks! 

Saturday, March 31, 2018

Back Roads and Tractor Trails

10.3K logged on the back roads and tractor trails of West Grey.   Got out a little after 7am which is rather exceptional for me.   It was a couple of degrees below freezing and just a slight breeze here and there.   It was OK but I would have preferred it 10 degrees warmer!    It was good to get it done early and it was especially good to take it outside and run some hills! 

Fitbit












Garmin

Thursday, March 29, 2018

Thursday

Last planned 7K Heart Run of the week was done today on my meal break today. 
















Tuesday, March 27, 2018

Monday, March 26, 2018

ATB - Sunday March 26

 Did my 4th " Around the Bay" 30K road  race yesterday.   I wasn't racing it just out to run with a couple of friends and have some fun along the way.    Ran with Patrick and Chris ,  this was Chris's longets ever run and he had an ambitious 3 hour goal.  Patrick like myself was just in it for a nice LSD.    I joined some of my ultra peeps doing the " Easterbrook Challange.  which was a loaded foot long and a pop followed by 3 truffles a K or two later.   Hung in there with Chris and Patrick through the 14K mark.   It was super windy and a bit on the cold side not being much above freezing.   Patrick took a washroom break  at 14K so I licked it into high gear logging some sub 5:30 Ks banking a bit of time for the hot dog stop.       I thought the food was at the 23 K make so at around 22K I geared it back to a 6:30 pace so I would be better prepared to stop.  As it turns out the Hot Dog stand was at the 25K mark.   It seemed to tale for ever to eat the dog and I dropped from the 2:55 bunny to the 3:15 bunny!    I knew I would have to boot it to catch my buddies but it took me a K to get back up to pace after eating then at around the 28K mark I downed 3 truffles!!!!    They were a bit hard to get down but I managed to pick up the pace again an caught up with Chris and brought him into Cops! 

Shot a to of video and will put it together soon and post it too the blog! 

Splits ...

























Wednesday, March 21, 2018

Tuesday, March 20, 2018

An old friend

Used the old treadmill in the Gym today ... narrower belt and it felt like I was going downhill.   Logged the usual 7K Heart Run will repeat this one again tomorrow.

Sunday, March 18, 2018

Extended Heart Run

Originally planned on a 12Ker @ 5:00 pace but I got bored so I decided to  tack on a " Heart Run" at the end.  Was up to a 5:00 pace in the first K held it through 7 then then increased 0.2 kmh ,  did that again at the 8 and 9K mark held the 4:45 pace until the 10K  mark doing a 0.2K 4:30 fartlek then back to the 4:45 pace until the 11K mark where I started the cool down walking the last 300 meters.

Super enjoy the speed ,  its taxing but a whole let less mind numbing then the slower pace on the treadmill.   Wesights tomorrow then a couple of 7K Heart Runs Tues/Wed then something short and easy outside Thurs/Fri before Sundays ATB.     I am not racing ATB jsut running it with some friends ,  one doing his longest distance ever.   It should be a great start to the 2018 season! 

Planned events to date ....