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! 

Monday, August 13, 2018

Endurrun Stage 2 - 15 km time trial

 Had a better day today ,   cant possible screw up a 15 ker LOL!      Logged 1h18m13s 28 seconds better then last year.   It was another hot one ...headed out a wee bit too fast but pulled back the rains around the 4K mark trying to settle into a 5:20 ish pace.    I more or less held the pace through the remaining 11K picking it up at the end making my last K the same as my first K.    HR was pretty high again ,  pretty sure I found my new MAX HR @ 164 BPM. 

Garmin Data ...





















Cadence was very good ,  you can see where I pulled back on the reigns trying to keep the HR in the 150's.

Garmin Splits ...




















Fitbit HR data...






So I finished 45th out of 68 Runners  and 30th out of the 41 Men.  I was pleased with todays effort and results.  Get to slow it down tomorrow doing Stage 3's 30K Trail Run.


Stage 2 Picture


Sunday, August 12, 2018

Endurrun - Stage 1 - Half Marathon

Stage 1 is done ,  not quite what I was expecting but a close second.    Stage 1 is a 1/2 Marathon ,  a rather pleasant course with a few little climbs. 

I started out fast ,  it seemed OK tried to real it in about the middle of the run as the heart rate had climbed out of sustainable 140's into the rather fatiguing 150's    .... max is around 165 ( probably establish that number tomorrow LOL ).   

Fitbit HR Data .....







Garmin Data ....




















Garmin Splits ...
























 So I was solid through the first half then slowed down allot in the second half ,  was trying to get it under last years 1h59m5sec and was pretty close to doign that until the 20K mark then I ended up walking  for a bit as a result of lack of O2 to the brain ...yes I was seeing Dorthy!   Guess I was a bit dehydrated ,  perhaps slowing down at the last wasnt a good idea causing blood to pool in the legs.  Anyhow I goofed ,  was going to take in a Gel and 500 ml of water at the 13K mark but ran right past thinking I was OK.   I have a suspicion things maybe ,  just maybe would have been a bit easier at the end! 

 So I finished 2h3m12s in 54th place out of 78 finishers.

Up tomorrow ,  15K time trial.    I expect to be OK ,    to short to pass out hopefully faster then last years 1h18m41sec....yikes! 

Stage 1 Picture

Last week

In prep for Endurrun I took a rest day on Wednesday,  logged 2 4.8 backyard trail runs Thursday and Friday then took another rest day on Saturday.

Wednesday, August 8, 2018

Monday, August 6, 2018

Final touches....

7K heart run done today on my meal break.  Almost time to gear it back in prep for Endurrun starting Sunday.

Saturday, August 4, 2018

Road today

23.5 Ks running to Durham and back today.  This is my last longishh run before Enrurrun next week . 

Thursday, August 2, 2018

Back to back to back to back

Last heart run of the week logging another 7Ker on my meal break today.   Rest tomorrow ,  road run to Durham and back Saturday and another trail run at Lions Head Sunday!

Wednesday, August 1, 2018

One more...

7K Heart Run don today on ,y meal break.  It started off as a slow 6:00 pace with a goal of 5K in mind but I decided to ramp it up and complete the heart run.   I have some pain in my left calf which occurrs sometimes when I start doing speed work.  I think its a result of a more forefoot vs midfoot landing!   I usually don't worry too much about that sorts of muscle pain or any pain that is familiar. 

July 2018 Totals

Run -    281.5 km
YTD- 1,608.2 km

July was my biggest total Ks in a month this year.   There were no races and I  took a couple of longish runs to the road in prep for Endure in another week! 

Summary

Beach  4X = 46.7 km
Treadmill 13X = 77 km
Road 2X = 46.7 km
Trail 12X = 111.1 km
Rest = 8 days

Two Run Tuesday

5.6Ks done on the backyard trail late yesterday afternoon.  I was a pretty warm run a very fitting way to wrap up July 2018! 

Tuesday, July 31, 2018

Monday, July 30, 2018

Speed Monday

7K Heart Run today on my meal break ...back to work today! 


Sunday Afternoon

Logged a little 4.8K run on the backyard trail late Sunday afternoon.  Wished I had more I was really enjoying being in the woods ...comfortably warm temps too. 

Saturday, July 28, 2018

Ditto

Same run Friday another 10K on the beach at Sauble.   Had a little more pop in the legs yesterday only one more planned long run between now and Endur in 2 weeks will  do it next week mid to late week another loop of Durham.















Thursday, July 26, 2018

Beach again...

Did and afternoon beach run at Sauble today logging another 10K.

Wednesday, July 25, 2018

Beach Run

End to end on the beach at Sauble this morning logging 16.7Ks .   It was beautiful sunny with a light breeze.  Ended the run with an extra 2K running back Adi the Golden Doodle around the block followed by a dip in Lake Huron.  Looks like it's going to be a good beach afternoon.  

Running in the Rain

Tuesdays trail was just a little 4.8k run on the backyard trail.   It was raining ,  light to heavy but super warm.  I wanted to go a little further but there was some active weather and it's not a good place to be so I cut it short.

Sunday, July 22, 2018

Sauble

10K out and back on the beach at Sauble today.   Not much pop in the legs I think I am still recovering from Friday.   Managed to turn out a bunch of 5:20ks.   It was overcast with som light rain here and there and temps in the high teens....not too bad for running.

Peninsula Run Friday

Headed out with Grant on Friday running Hope Bay in the morning and Lions Head in the afternoon. In the am we parked on the North side of Hope Bay and headed towards Rush Cove on a side trail looping back to the car.   Just beyond the residences on Rush Cove the trail followed along the coast and then through a flat open area before climbing the escarpment...easy trail along the water , tough after climbing the escarpment.    A few Ks before the car we stopped at Jackson Monument with great views towards Hope Bay,  Cape Croaker and Colpoys Bay and Wiarton.    Logged 18.3 km in 3hrs33min.

Took a break and had a great lunch in Lions Head before the afternoon run.  It was super hot ,  32C and hydration was a challange.   I took in lots of fluids at lunch and was pretty much covered from the morning.  Headed out on the North side of the Lions Head loop with 1.5 litres of water prepared for about 3 hours in the heat.  Ran out to the McKays Harbour camp site and spent some time checking it out.  It was a great spot with some prime camp sites on the water .   There was a little bit of gross garbage here and there but no too bad considering.    Heading up the escarpment there was a great cooling wind that was from the South.   The South side of the Lions Head loop was super comfortable with the cooling wind.  We originally planed on coming back on the Inland Trail but decided to do the whole loop because of the wind so we headed to the Isle Hanel side trail adding a few extra Ks.  Logged 16.7ks in 4hrs16min.

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. 

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