Thursday, November 15, 2018

Wednesday, November 14, 2018

Mid 2

5K the easy way this morning on my meal break.  Lots of spring to the legs felt super lite!   

Tuesday, November 13, 2018

Mid 1

Working  nights again hit the Gym and walked 1 km then lifted.   Right hip is a wee bit painful after the Beav ,   somewhat familiar thing so not really worried about it. 

"The Beav" - Pictures











Sunday, November 11, 2018

The Beav 50 km - Saturday November 10, 2018

 Did the Beav 50 km race Saturday at Hilton Falls.   It was cold and well I really really really do not like going long in the cold...oh well.   I remember earlier in the year thinking no thanks not this one too cold in November.  Then at some point in September I had a momentary lapse of reason deciding this looked like a cool race to do forgetting that I really really really don't like to go long in the cold.  

 I was working Eves the night before the race.  I left a couple of hours early making it to bed shortly after 11 pm.  With the 9am race start and only 90 minutes to Hilton Falls it was almost like sleeping in getting up at 5:30 am. for my usual hot tub and coffee leaving for the race at 6:30 am.   Didn't sleep all that well it was super windy and snowing.  It sounded like a train it was so loud.   Turning the alarm off and skipping the race crossed my mind but its and Ultra ,  not a 10 ker do it wasn't to be missed.

 The race start sucked ,  it was cold and windy.   I made a last minute change in the car switching to my Mizuno " Breath Thermal" as a base layer vs two long sleeve Tech Ts with a Shell.    I was suited up with the  Breath Thermal base ,  Long Sleeve Tech T over it then a Shell over the two shirts.   Wore wool socks ,  wind proof underwear and light weight tights below.  Hands were two pairs of gloves ,   wool liner and then a knitted fabric glove over that.   On the head was a buff worn as a sweat band covering the ears then a ball cap!      About a K in the Shell came off and thats more or less the way I ran the first of 2 25 km loops.   I was moving slowly at first but picked it up a few Ks in moving well through the many Ks of super easy tractor trail type running.   The course was allot like Pick Your Poison except there were no Ski Hills.  There was a few Ks of somewhat rooty and rocky stuff but it was no bit deal or so I thought!   At around 18k I fell,  not a rolled ankle,  not a kick somehow I was going down.  As is usual I go for the protective roll ...one problem,  it was on rocks.   Whacked my right ankle and left knee on a rock ,  it hurt like hell and it was tough to stand up.   It was one of those once over quickly damage control.  It was hard to get moving again and I was limping along for quite a few Ks.  I was cold ,  my hands were really getting cold when I realized the wer caked in snowy ice balls ...did I mention that the course was covered in Snow!  Before the race started the RD said because it was so cold anyone wanting to drop after the first loop would get a 25K time.   I spent the last 5 K of the loop thinking about dropping.  I was hurting ,  cold and not at all enjoying myself.   About a K before the start/finish I threw my Shell back on.  I was moving at a much slower pace then the start so I was actual quite comfortable and it really helped with the cold hands!    Allot crossed my mid in the last K of the first loop but when I hit the start / finish without hesitation I headed back out.   Figured I would at least get to 30K see how I felt and either head back or carry on.    I would rather DNF trying then quite at 25K and get a time!   The second loop ended up being OK ,   slowed up but was still running all the flats ,  downhills but was walking the technical bits and any of the very few hills I encountered.  Did do much in the way of nutrition ,  gelled once in the first loop and did one Endurance Tap in the second.  Grabbed some smarties and arrow bars heading out on the loop and had a smoore at the 5k aid station.  Did water at all the stops and was OK hydrated throughout the day.   At the 45K marks the last aid station stop Merlin was there and had some Cherry Gin to offer me ,  hesitated at first then went ahead with a shot...loved it,  big thanks to my Endur buddy Merlin!   Strangely enough I was OK with the cold on the second loop ....maybe slightly hot but it was by far way better then being cold.    So I finished before 4 pm slightly under 7 hours.  A pretty slow time for such a fast course but I really felt like I had accomplished something going that far on such a cold and windy day.  I was really happy just how good I felt on the second loop.   Although very pelased with the day I still really really really do not like going long in the cold!





Thursday, November 8, 2018

And now I taper...

5K@6:00 pace this evening on my meal break.  No more runs planned between now and Saturdays Ultra. 

Wednesday, November 7, 2018

Lunch Run

Easy 5Ker after yesterdays Heart Run.  Not doing too much before Saturdays 50Ker. 

Tuesday, November 6, 2018

Heart Run Tuesday

Sometimes I feel like a big experiment.   I haven't been doing many runs that really get the HR up in the past month and like any muscles the heart was showing signs of being  a little out of shape! Maxed out at 157 bpm more then 10 bpm higher then a month ago.   Logged the usual 7K! 

Fitbit Data ...


Monday, November 5, 2018

Back to work Monday

5K 6:00 pace today on my meal break. 

October 2018 Totals

Oct 2018 -   203.0 km
YTP        - 2,244.7 km 

 It was another funny month definitely anything but  routine.  Lots of rest days ,  one Marathon and a most memorable pacing assignment at the Moab 240.   

Breakdown .... 20 Runs in total. 

12 X Treadmill = 68 km
1 X Road = 42.2 km
7 X Trail = 92.8 km 

Up next,  the Beav 50 km trail run this Saturday.  Expect to be taking the long ones inside again by the end of the month or perhaps start of December!  

Saturday, November 3, 2018

Neighborhood Trails

Hit the neighborhood trails this morning logging 7.4 Ks.  Double tech T up top with tights was a wee bit too warm.  Temps 3 C ,  almost no wind overcast and very damp.  Next weekends Bev 50K is probably going to be a bit cooler maybe even winter like.  Plan is to layer and not hesitate to take it off or put it on. 

Friday, November 2, 2018

Thursday, November 1, 2018

Wednesday, October 31, 2018

Tuesday, October 30, 2018

Monday, October 29, 2018

Monday Lunch

Another week of days this another lunch run logging 5k@6:00 pace today on my meal break.

Friday, October 26, 2018

Thursday, October 25, 2018

Reset

99% today...5K@6:00 pace today.   Feeling really good!

Wednesday, October 24, 2018

Back at it!

5K@6:00 pace today on my meal break.   

Since Endur I have done two Marathons,  one in Sept and one in Oct.  Daily runs have been anything but daily but I am still getting them in.    Since mid August I was away from work for 6 weeks not hitting the Gym at lunch.   I really didn't think that those daily runs on the treadmill made that much of a difference but they actually do!  Vacations are over until Jan so I am looking forward to getting back to the daily routines.   On an interesting note every time I am off my resting HR goes from mid 50s to mid 60s.   Its hard to believe what an impact the little things make. 

After STWM I had a very painful right hip on Monday and yesterday it moved down the leg to the calf.   I was in so much discomfort that it woke me up S M T nights!   Its OK  now,  almost gone.   I am not unfamiliar with this sorts of thing it has happened before.  I really think it has something to do with running in the cold!  I find out in two weeks running the Beav 50Ker ...it will be coldish I am sure. 

Weighed in today after the swelling in the leg went down tipping the scales at 177 lbs. 

Monday, October 22, 2018

Recovery Walk

You never know how you are going to react going " long".  Yesterday was a pretty easy Marathon but it was nasty cold.   Today the right leg is swollen ,  left a little and the right hip was very tender depending on how I laid on it. No big deal stuff just happens and I am familiar with it and I know it will go away.  Just for fun weighed in a 180 lbs... retaining fluids.     Moab pacing was 100% walking so I really haven't logged too many Ks lately.   Lack of running has caused my resting HR to go from the mid 50's to mid 60's over the past 2 weeks.     So its back to the usual routines again I suspect that in another couple of weeks I will return to the " running norm". 

Lifted and did a 1K recovery walk on the treadmill today on my meal break.

STWM 2018

 Paced a co-worker Sunday  through STWM,   his first 42.2.  It was kind of a nasty day too cool for shorts but too warm for tights.  Erred on the side of cool wearing shorts.  The cold got to me suffering with some joint pain today.  Right knee was locking out for a few Ks at around the 13K mark it passed as is usual.  I always claim that running in warmer weather is better for the joint sand mussels and yesterdays race reaffirms that.  Anyhow it was fun day thoroughly enjoyed and a much needed LSD in in the books.





















Pacing Chris to his first Marathon...



Tuesday, October 16, 2018

Moab Pacing - Bridger Jack to Wind Whislte

30.4ks logged pacing Grant overnight from Brigder Jack to Stay Mountain .  Started in a Canyon then climbed Mount Shah,  4,600 ft elevation gain with a 2,100 ft. elevation loss.
Shay Mountain


Getting ready to Pace


















and now for the story ...there is always a story!

It took Patrick and I a few hours of off roading  to get into the " Bridger Jack " aid station.  We had a high Chevy V8 4X4 and we needed it!   Just getting here was an adventure in itself.   Was in camp a couple of hours before Grant arrived around 7:30 pm ,  still twilight but getting dark fast.  We got food and water into him then he headed to a tent we had set up for 2 hours of sleep.  At this time he had covered his first 100 miles and had been going for 36 hours with two hours sleep.   When he arrived he told a story about a pet turtel on a leash that a guy walked 2 miles everyday ...I was a little worried about his mental state until someone at the aid station confirmed his story ...phew!  Getting Grant up and moving occurred fast and before I knew it I was heading down into the Canyon a little after 10:00 pm.   I ran with my usual head lamp,  waist lamp and I added a hand held and was I ever glad I did.

NOTE to self....Never and I mean never run a trail overnight without a hand held light.

Trail markers were good but sometimes they could be KMs apart.   As we headed across the Canyon there was a bit boom...thunder!   Saw a little bit of lightening around 10:30 but that was about it.   Apparently it hit the camp we had just left ...lucked out there!  Picked up another runner an hour or so into the Canyon...he had a story about Drangons ....the mind plays tricks when your sleep deprived and exhausted.    He tailed along for a few minutes then backed off leaving Grant and I alone in the Canyon.  As we neared Shay Mountain we were following a " Wash Out "  ,  basically a dry river bed that floods when there is rain at higher elevation.  I was fascinated by the structure ,  basically sheer walls of rock and sand 20 to 30 ft high in spots.  If there had of been a flash flood it wouldn't be good to  be where we were.   The Wash's were not very well flagged so I was watching for footprints in the sand to ensure we were on course.  After the Washes we started up Shay gradual at first then the fun began.  We hadn't been climbing to to long when we came across #39 Ramil Balagat.  He was having trouble navigating and joined Grant and I through to the Shay aid station.   The climbs were monster at times and seemed to never end.   I would run up ahead ,  turn my lights off and admire the night sky letting Grant and Ramil catch up with me.   We were taking consonant breaks to catch our breath as a result of the climb and thinning air nearing 7,000 ft in elevation.   On one of the breaks Ramil said that " This is a harder climb the the Tour de France".  He has completed the tour de France ...go figure you never know who you may hook up with on a Mountain in the Moab in the middle of the night.    I had a pretty good idea how the course snaked its way up and around Shay...I was using the night sky to know which direction we were heading and how close we were to the aid station.    After we achieved our maximum elevation we dropped down a gravel road bleeding off just about everything we gained only to turn around and climb 2/3 of what we lost ....on a gravel road! Temps were freezing on the decent and lack of muscle heat made things rather chilly....we all added some clothing!    Going down we bumped into Ausi Jason Dean #21 ...a funny guy who was full of talent and really lightened things up for awhile.     We got to Shay aid station a little before 7am ,  this was the half way mark and it was completed in 48 hours.     Patrick was suppose to meet us at Shay but was delayed by his great adventure at Bridger Jack AS.  I was cold really cold btu I ran around helping runners keep warm and fed.    Patrick arrived around 08:30 ...I was relieved!    He quickly suited up and headed out with Grant.  I spent an hour or two organizing the truck before heading over to " Dry Valley" to meet Grant and Patrick and head back out for my next pacing assignment.

Pacing Grant at Moab 240 - Dry Valley to Wind Whistle

24ks done last night pacing Grant from Dry Valley to Wind Whistle.  Grant had some back issues so it was a very very long night.
















Yes there is another story to be told!    Patrick paced Grant from where I left him at "Shay Mountain" to  " Dry Valley  " AS.  I arrived at Wind Whistle before lunch on Sunday morning after being up all night.   I was exhausted ,  I was also in a truck in the middle of the desert on a windy cold day.  I figured that I would see them around 4pm so I tried to sleep only maybe getting an hour at the most 2 or maybe even less...its a bit of a blur.   The last thing I wanted to do but the first thing I would absolutely do were one and the same and that was to pace Grant to "Wind Whistle"   Now this was an easy section,   all road!   It was easy for me but not so much for Grant.   Grant and Patrick arrived around 3:30 pm about 7 hours after they left Shay,  Grant sat down at the AS and ate,  drank and ate ...very encouraging.  Heading out at 4:30 Grant was leaning to the left and in allot of pain.   Every few hundred meters he would pause for a moment ,  stretch and the continue on.   We were heading North towards Moab into a 50 kmh cool ,  dry desert wind.  The first couple of hours in the Sun were OK,  not  too cold.   When the Sun went down so did the temps dropping to near freezing quickly and still into a 50 kmh wind!    Grants lean continued to get worse and as time went on he was leaning more as well as stopping every 200 meters.    With the slow pace and constant breaks I was cold ...Grant had a down coat on and was still in shorts.   I got him to stop and get his pants on which made him a little cold but we had hours to go so it was a good move!   This stretch was what you would expect from a desert,  wide open with big skys and at times we could see for at least 50 km making it very difficult to judge distance.   We were passed by a dozen or more other folks all stopped to check on Grant and offer assistance.   We borrowed Advil and Robaxiset but it didn't make any difference.     I had one runner comment to me later on that he had never seen anyone in such rough shape that was still moving!   Grants stops became more frequent even wanting to lay down and sleep roadside.    Things were not looking good but he was determined to go on and was hopeful that somehow he could get some help at the AS so he could continue.   On a side note it was a very clear night with a crescent moon low in the sky early on.  We were passing a Bute and the moon hung just above it with some nearby starts.  It was so clear the universe looked 3 dimensional it was a truly amazing moment.   In the last few Ks to Wind Whistle it was really tough for Grant both physically and mentally...he wanted to go on but he was coming to the realization that probably wasn't going to happen.   We arrived at the AS at 11:00 pm Grant sought immediate help and in a few minutes he was in a tent sleeping.    The plan was to give him a couple of hours and then wake him up to determine if he can continue.    He didn't have much choice to go on because the medical personal were going to pull him off the course.   I was frozen and couldn't get warm at the fire while Grant was sleeping.   We ran right past Patrick on the way in to  the AS.  Met up with Patrick around midnight and dove into a warm truck getting out of my running clothes.   Sometime after 1am we woke Grant up and he pulled the plug ...I was happy that he called it vs getting a medical.   It took awhile but we managed to get him in the truck and back to Moab grabbing a hotel around 3am  where Grant hit the sack in full running gear falling asleep almost as soon as he hit the sheets.


Saturday, October 13, 2018

Sunrise at Delicate Arch

4k power hike out and back to "Delecate Arch" at Sunrise this morning.

Friday, October 12, 2018

Moab Running

20ks today running up and down mountains in the Moab Desert. 

Wednesday, October 10, 2018

Monday and Tuesday

4.8 ks done on the backyard trail both Monday and Tuesday.  The weather was fantastic for early October.

Monday, October 8, 2018

Mid 4

Last of 4 mids tonight..been brutal sleeping.   Logged another 10Ker on my meal break anywhere from a 7:30 to 5:00 pace. 

Sunday, October 7, 2018

Mid 3

Just a lazy 10K on the treadmill on my meal break this morning.   Lifted afterwards. 

Friday, October 5, 2018

Mid 1

Been crazy busy at work skipped the first 3 mids working days did a 32 hour turn around to mids ...not an easy thing to do!   Logged a little 5Ker @ 6:00 pace this morning at 3am. 

Thursday, October 4, 2018

Tuesday Lunch

7K heart run done on  my meal break Tuesday.   No time at work Wednesday and a busy day off today before sliding into nights so I think its another anything but really a reset day rest day..

Tuesday, October 2, 2018

Monday Lunch

Started the week with a nice easy little 5Ker @ 6:00 pace. 

September 2018 Totals

September -   184.0 km
YTD         -  2041.7 km

Yet another light month of "Ks" but I did however run back to back weekend 42.2s.   Really testing the theory that you carry forward the fitness.   More or less doing the minimum to be  " 50K Ready". 

Both the Marathons were rather slow by design.  London was hot ,  very hot so I just slowed it down and enjoyed the day.  The Tobermory race was  another fun day slowing down and hanging out with Patrick Rose. 

Going forward October is looking awesome ,  doing some pacing in the Utah desert and the STWM towards the end of the month.

September breakdown ....

18 Runs....yikes!

Beach X2  10 km
Trail X5     67.8 km
Road X1    42.2 km
Treadmil X10 54km
Rest X 12 days! 


Friday, September 28, 2018

Thurs Fri

Did one last lazy 5Ker @ 6:00 pace Thurs followed by the classic 7K Heart Run today ,  Fri. 

Got some good HR data today ....


Thursday, September 27, 2018

Getting Ready

In two weeks I am heading to the Moab Desert to Crew/Pace Grant Monette through his 5 day 240 mile adventure...its going to be epic!

Tues Wed

5Kers 6:00 pace done both days. 

Tuesday, September 25, 2018

Tobermory Marathon - Saturday September 22, 2018

 Second  Marathon in as many Saturdays is in the log books.   This was a repeat performance doing this race for the first time last year.  The race starts in Tobermory and more or less follows the Bruce Trail to Cyprus Lake then back.

 This years weather was perfect ,  started a little cool around 9C with wind but ended up being a warm and sunny 16C at the end.   Started with a long sleeve tech T ,  compression hat ,  gloves and Shorts.   Quickly lost the hat then the gloves and at the 21K aid station it was the shirt.  I wasn't moving too fast hanging out with Patrick Rose ,   he was on the tail end of a chest cold and wasn't 100% but he is one tough runner determined to get it done.    We mainly ran the entire 42.2 albeit rather slowly.    Only did water,  1 gel and a baggie of mixed chips.   Not moving fast I really didn't need any nutrition at all just had to ensure that I stayed hydrated and thats what I did.   We stopped along the way to take pictures ,  paused at the Grotto and just generally took it all in.   There was a very generous cutoff but I we couldn't goof off too much so as to miss it.    Time flew by ,  only the last 5Ks were a little quiet wanting to bring it home.    Crossed the mat at 7hrs11min an hour longer then last year but way more satisfied having a great day on the Bruce Trail sharing with some fantastic running friends.

 Made a B line from the finish to the Brew Pub ( conveniently located at the start/finish ) .  Had Beers  and a bite with Doug and Joanne Barber as well as Gord England....long over due event.   Took in the awards ceremony at 4pm then headed back to the Brew Pub waiting for Grant the Sweeper to return. 








 

Thursday, September 20, 2018

Lunch Run

K @ 6:00 pace again on my meal break today.

Weigh in ... 176 lbs.

Wednesday, September 19, 2018

Lunch Run

An easy 6:00 pace again today logging yet another 5Ks on my meal break. 

Tuesday, September 18, 2018

Monday, September 17, 2018

Dam Hill Marathon - Sept. 15, 2018

Chalk up another "Hot Hot Hot" one closing out the Summer of 2018 logging one last 42.2 km running the Dam Hill Marathon in London Saturday.  I haven't run further then 10K only running 2 or 3 times a week since the Endur run 4 weeks ago.   Definitely wasn't racing this one treating at as a nice LSD prior to next weeks Tobermory Trail Marathon next week....thats the tough one!

 As much as I tried to stay hydrated it was pretty much impossible due to the temps pushing 30 with the humidex pushing 40!  Heart Rate was pretty high through the last couple of hours rising to within 10 beats of max.    I really wasn't in any hurry so I   walked the hill in the second half of the day and I often walked with other participants which mad the day.    There was a 81 year old named Thomas and an 11 year old named Brock ....70 year spread in age in the Marathon!    The Bakers were there for the 24 hour event so was Mat from Endur doign his first 24 hour.   Meghan from Endur who lives in the area just happed to be out for a run and said Hi too.  There was Darrel doing his first 24 ... talked to him in the beginning and at throughout the day.   Sort of wished I was in for the 24 hour race but I really had a great visit with my family who lives in London. 

Fitbit HR Data ...














 I finished Londons one and only 2019 Marathon at a whopping 4hours47minutes good for 8th overall out of 29 participants and was the 6th out of 15 Men. 

Next weekend its the Tobermory to Cyprus Lake 42.2 ....tough as nails and super pumped to be doing it again this year. 

Wednesday, September 12, 2018

Heart Run

7K Heart Run done on my meal break today...first one in a month.

Tuesday, September 11, 2018

Running a little bit...just no time.

5K done on the treadmill at the Hilton, Orlando on Sunday then another 5K done today on the treadmill at work.    Hope to get a little trail time in this evening. 

Thursday, September 6, 2018

More Trail

5.6Ks on the backyard trail this evening.  There was lots of pop in the legs the temps being 14C cooler then yesterday made a huge difference....I wasn't melting! 

Wednesday Trail

It was even hotter last night then the night before.   I was beat from the hear spending  some time on the roof with a stain brush.   Only did 5 laps logging a whopping 4.8Ks.     Off to run a little trail now blog ya latter! 

Wednesday, September 5, 2018

Tuesday Trail

12 very warm laps good for 10.4 K was logged on the backyard trail yesterday afternoon.    I think this is the first time I  have done more then 6 laps this year! 


Tuesday, September 4, 2018

Labour Day Weekend

Thats a wrap on Summer ,  well sort of some more warm weather ahead but there is no doubt the seasons are changing   I am hoping for at least another month of  Summer type conditions for my upcoming Marathons. 

Started September with a couple of beach runs Saturday and Sunday logging 10Ks each day on the beach at Sauble.   Super hot on Saturday and warm but more manageable on Sunday.    Took Monday off as a reset day hoping to get a longer one in over the next few days. 

Friday, August 31, 2018

August 2018 Totals

August -   249.5 km
YTD    - 1857.7 km

7 Races ,  Endurrun ...signed up and looking forward to doing it again in 2019!

August Breakdown

Treadmill  3 X      21 km
Road        6 X 127.9 km
Trail          7 X  85.6 km
Beach       2 X   15   km
Rest   X 13

Wow ,  huge number of rest days!   Mid Sept is back to back 42.2s the first in two weeks the Dam Hill then a week later its the Tobermorry Trail.  

Friday Trail

Having a mid season break not running T/W/T and logging 5.6 km on the backyard trail this afternoon...and thats a wrap on August 2018!  

Monday, August 27, 2018

Moday in the Rain

Overcast,  light rain and a warm southerly breeze today on the Beach at Sauble.  Not so bad for a little 10K Run ...still moving a little faster then normal but slowing down a little bit.

Sauble Sunday

5K get done Suday afteronoon on the beach.  Still have an Endur hangover running almost 2 min faster pace then what I normally would on the beach.  I am feeling a little guilty not running much but I did lug 25-30 lbs on my back for close to 25K last W/T/F so hopefully that counts for something.  Up next is Dam Hill 42.2 in London is a few weeks with the Tobermorry 42.2 a week later.  It's going to be a busy late summer early fall.

Friday, August 24, 2018

Trail Thursday

Been Hiking and Running up on the Peninsula this week.   On Thursday afternoon Patrick and I ran from Dyers Bay to the Devils Monument and back logging just shy of 10K.  The picture below is looking Dyers Bay.
















Hiked roughly 3 8Kers with a pack weighing 25lbs,  35lbs then 20 lbs.   Learned a ton and am going to start a Backpacking Blog.   


Monday, August 20, 2018

Endurrun Stage 7 - The Marathon

 Wrapped up Endurrun yesterday running the Marathon.   Started tired and a bit sore and used the first of two laps more or less as a warm up.   Ran the first half at a slow pace chatting with a friend in no hurry what so ever.   More or less used the first lap as a warm up for the second.   My heart rate was hanging on in the mid 120s through the first loop which blew me away.   Heading out on the second loop I took off at a much faster pace determined to achieve a huge negative split.    Managed Hydration ,   Nutrition and Electrolytes,  it was a much better weather not as humid and not as hot but there were a few exposed Sunny stretches where the heat would build.

Fitbit HR data ...

            



Garmin data...





























Tripped the clock at 4h30m1sec with an 11 minute negative split good for 52nd out of 78 folks that started and I was 38th out of 53 Men.  

Saturday, August 18, 2018

Endurrun Stage 6 - 10 km Time Trail

The shortest run of the Endurrun is now in the books.   Not quite what I was looking for but an OK effort coming in at 50m49sec.  I was trying to keep all the Ks under a 5:00 pace but didn't quite have it in the legs today.  Legs felt heavy and were a little sore after yesterdays effort.

Garmin Data ...


















My cadence tells the story ,  175 steps/minute in the beginning and 165 steps/min at the end and all pretty much at the same pace.   

Fitbit HR data...






Today I finished 49th out of the 72 folks who started ,   34th out of 44 men.  I was nearly 2.5 minutes slower then last year ...more redemption next year ,  good thing I am already registered!   

Friday, August 17, 2018

Endurrun Stage 5 - 25.6 km Alpine Run

Well it was " steamy" ,  pulling into the KW area the radio said it was 21C with a Humidex of 31C  ...I was hoping for rain.   I was hoping for another negative split but it wasn't the day.   It was a little over a 5K loop done 5 times there were 3 rather big climbs and a bunch of little ones and of course there were 3 rather large downhills the first one being a real leg burner!   Being so hot I was on the water right away and only a few Ks in taking an S Cap ,  gelled  after the start finish each loop walking up one of the big ones .... 4 gels and 4 S Caps and a little over 2 liters of water in the 3.5 hours I was out there.   Figured I had enough in me heading to the last 5K so I ditched the waist belt traveling a wee bit lighter.   Towards the end of the last loop I was already starting to feel the affect of not consuming again but I was able to keep going just not quite as fast as I was anticipating. 

Garmin Data ...

To be added later ,  Garmin is having trouble with their site at this time.


Fitbit Data ...






I finished in 3h27m30 sec in 51st place out of 71 folks that started and I was 36th out of  45 men.   This years finish was was slower then last years 3h11m50s that is the biggest gap in results so far.    Registered for the 2019 Endurrun so I have some getting even to do! 

Tomorrow its the 10K time trial ...fish out of water time probably my least favorite event of the week!


Thursday, August 16, 2018

Endurrun Stage 4 - 10 Mile Hill Run

 Stage 4 is done and now I get a day off before tomorrows 26K Alpine Run.   It was another hot one went out trying to make every K under or as close to 6K as I could get then pick it up in the second half of the race and thats more or less what I did. 

Garmin data ...





















Garmin splits ...



















Fitbit data ...










I probably should have tried to go out a little bit faster but it was so hot I really wanted to keep things in check so I could finish strong.    Keeping the pace under the 6:00 goal keep me running up all the hills.  Looking at my cadence I picked it up on the down hills ... especially the " horror hill" and of course lowered the cadence on the climbs.   Started to pick up the pace at around the 9K mark not sure if I had a chance to get the it done in under 90 minutes.   It wasn't until there was 3Ks or so to go that I really picked it up thinking that maybe I may be able to reach my  " A " goal.


 Finished in 1h30m48s compared to last years 1h29m48s and I was quite OK with that.   Out of the 77 folks running the race I finished in 47th position and 29th out of 45 men. 

Tuesday, August 14, 2018

Endurrun Stage 3 - 30 km Trail Run

 Stage 3 is in the books 3h18m39 seconds a few minutes slower then last year but a very successful fun run.   I started out rather slowish ,  was super slugish and was really feeling tired and had no pop in the legs.    Couldn't decided weather the pain I was feeling in my " traps" was 48 or 24 hour DOMs LOL!   After abusing my heart the first 2 days it was a real novelty running the first 10K with the HR in the 120's.   

Fitbit HR data ...






The data at the start is wrong...it happens allot when I first start out.    As the day went on I got faster and as you can see the HR increased to my max of 164 crossing the finish line. 

The 30 km race takes place on a 5K loop at Bechtel Park in Kitchener.  Its a fast course about 50% cross country and 50% trail.   In the 4th lap I decided to make my last lap the fastest of the day ...or at least I would try!   It was hot but I was taking care consuming about 2.5 liters of water ,   took 4 gels and 4 s caps.    I was at about the max input at the 5th loop based on feeling the oh so sweet feeling like you want to puke!  I was wearing my hydration waste belt ...imagined that it was an anchor and I cast it off heading out on the 6th loop...no gels,  no water and no S Caps just run! 

Race splits...





So as you can see I was successful in my plan! 

Garmin data...




















 I finished 53rd out of 73 that started the run and 35th out of 45 men that started.   Up next ,  stage 4 the 16 km Heidelberg Hill Run tomorrow evening.   Hop I have a little more pop in the legs!