Wednesday, November 20, 2019

Tuesday, November 19, 2019

Monday, November 18, 2019

Routine Monday

Working eves this week ,  logged the usual 5K on my meal break.

Frosty Saturday

13.5 km logged Saturday running from Hoggs Falls to Eugenia Falls and back.


Relive 'Morning Nov 16th'








Thursday, November 14, 2019

Wednesday, November 13, 2019

Tuesday, November 12, 2019

Same and I like it

5 km on the treadmill again today...its a whole lot easier on the mental on the old dreadmill when winter arrives. 

Monday, November 11, 2019

Lunch Run

5 km on the treadmill today on my meal break. 

The BEV 50 km Trail Race - Saturday November 9, 2019

 Final long one of 2019 "The Bev" as done Saturday.   Wasn't quite as long as expected calling it a day after making the first 25 into 31 km missing a turn on the course.   Had a fantastic day running with Robin and seeing so many others on what is the last organized race of 2019.   I experimented with wool ,  it was OK but at times I was cool and sometimes I was too warm so the wool thing isn't the solution to running in the colder weather.   I need to  replace my go to shell ....the zipper has had it besides I would probably be better off with a thick and thin shell ...suggested by Robin.   won't be running out to a store anytime soon there are no long ones planned outside for the  next 4 months ,  going short ( under 2 hours ) is a no brianier ,  just dress warm ...sweat a little then change when done. 

  The relive is funny and tells the story of the day ,  the little spur on the way put ,  the back and forth ,  the repeated loop where I went left instead of right!


Relive 'Morning Nov 9th'

Thursday, November 7, 2019

Thursday Lunch

5 km @ 6:00 pace again today on the treadmill.  Going Ultra long Saturday so the taper begins today! 

Wednesday, November 6, 2019

Today and Yesterday

Same as Monday ,  5 km Tues then 5 km Wed on the treadmill on my meal break.

Monday, November 4, 2019

Nov to date!

Nov 1 - Rest day!
Nov 2 - 5.6 km on the backyard trail in the afternoon then 5 km on Sauble Beach in the evening.
Nov 3 - 5 km on the beach again.
Nov 4 - 5 km on the treadmill at work. 

Sauble Volley Ball Courts.















My Nov Challenge post ...






























Thursday, October 31, 2019

October 2019 Summary

Oct.   -   223 km
YTD - 2229 km

 There were two races ,  Sticks and Stones 53 km and The Bad Thing 50 km.   I was super pleased with how both of these races went especially after the Sept.  toe injury!     One more Ultra to go before year end running the Beav Nov. 9. 

Breakdown

Trail 10 X 162 km
Treadmill 10 X 61 km
Rest 11 X

Same as yesterday.

5K@6:00 pace today on my meal break. 

Wednesday, October 30, 2019

Tuesday, October 29, 2019

Lunch Walk!

Started to run today ,  left knee complained so I decided to walk 3 km on my meal break today. 

Sunday, October 27, 2019

Bad Thing Trail Race - Saturday October 27, 2019

 My second 50 km race in as many weeks was completed yesterday tripping the clock at 6h54m39s.  Did the same race in 2016,  7h15m30s and again in 2017, 7h8m3s so I am pretty happy with the year over year improvement.   The course is never the same,  in 17 if was a start at the Kiwanis Park,  in 18 it was the old Jail House...yeah we got to "break out" and this year it was a church!   Kind of hard to get an exact measure but I would have to say the start was a little more trail this year!

Relive 'Morning Oct 26th'


 Gave this race a ton of thought ahead of time planning both fueling and hydration plan.   There was only 4 aid stations along the way ( suppose to be 5 ...story to follow and it involves expletives ).   The 50ker I did two weeks ago had 20 aid station stops ... 5 km loop done 10 times ,  2 AS / loop.  The plan

Gel every 40 minutes or so... nailed it!  Calories CHECK

Hydration Plan
1) Start to AS 1 8.1 km
Consume 500 ml water before getting to AS 1
2) AS 1  to AS 2 8.4 km
Consume 300 ml at AS 1 ,  fill water bottle with 500 ml the consumer it before AS 2.
3) AS 2 to AS 3 13.5 km
Consume 300 ml at AS2,  fill spare 500 ml bottle ,  put in pack the fill the other bottle with 500 ml.   Consume 1 litre of water before getting to AS3.
4) AS 3 to AS 4 8.4 km
Consume 300 ml at AS 3,  fill bottle with 500 ml and consume before AS 4
5) AS 4 to AS 5 6 km ,  consume 300 ml,  fill bottle with 500 ml and consume before AS 5
6) AS 5 to finish 5 km,  THE PLAN WAS AND I REPEAT WAS WAS WAS to consume 300 ml then fill the bottle and consume before the end of the race.

Much to my dismay the unmanned 5th AS had no water left!!!!!    I did a GEL on the way into the AS and had NOTHING to wash it down with.   Here is where I yelled out "" FUCK,  FUCK, FUCK".

I was properly hydrated but I was running on the edge.  I know its only 5 km to the finish and yeah I figured I could manage and I did but its a  fast part of the course and I really wanted to keep the party going and more or less did but it became harder then it should have been!

One of my greatest downfalls in Ultra Running is staying well hydrated.  On countless occasion I have been slowed by my heart having to work much harder to move the thickening blood around the body.  At first the heart climbs,  I really  slow down and feel fatigued then if it gets bad I get a pain across the top of my shoulders.  When the pain starts I really pay attention because that the heart sending a warning. 

So on with the story ....

I arrived at the race with just enough time to do all the usual pre-race stuff.     On the bus at 06:15 or so then in Goderich at 06:45 .... dropped  at a Church!   It was still dark when we started at 07:00 and the temperature was just a little below freezing.   Started the race in shorts ,  tech T,  arm sleeves, shell, compression hat and gloves...it was COLD!    I hate cold starts ,  I know it will change quickly but I hate cold starts.   The RD added a second river crossing that was at the start ,  luck has it we were 2 or 3 K in when this happened so I was a wee bit warmed up.   The water was pretty cold but not too deep.      At this time I started to notice I was sweating so off came the hat.   The run to AS 1 was uneventful ,  I went out slow and felt good ... not too cold,  not too hot running with the shell still on.  Was really starting to warm up and the Sun was up higher in the sky by AS 2 ,  here I took the shell off and stuffed it in the backpack.   I was feeling really great at the 16 km mark not paying  much attention to my Garmin other then to check my last K pace now and again.   I was surprised how quickly Ben Miller came up after the 2nd AS.   It was here that I starting catching up with the field of runners passed quite a few enroute to AS 3 ,   it was also the longest section of the day  13.5 K.   The 3rd AS is at the 30 K mark ,  this is where the race really starts.  Between AS 3 and AS 4 is by far theh toughest part of the single track and possibly the toughest part of the course.  This is where you find out if your hydration and nutrition plan was adequate and I am please to say that it was.    I was really paying attention to my pace and how I was feeling  30 to 38.5 K  and was very happy with how things turned out.   The last 10 km of the race a pretty easy ,  past 40 K its a few Ks of road ,  a little trail another K or 2 of road then some nice flat double track all the way to the final river crossing a few hundred meters to the finish.   The lack of water at AS 5 didn't slow me down much but there was a spike in the heart rate and it felt harder then it should have been but I was OK  and pushing to bring it in under 7 hours and that is what I did.

Fitbit HR data ...






Inspite of the variable nature of the course the overall heart rate stayed the same throughout the race.  I credit the nutrition and fueling. 

Garmin Data ...











































































Catch Up

Not up to much last week with Saturdays 50 ker.   On Monday ,  going on no sleep I logged 12 laps on the backyard trail good for 10.4 km.  Took Tuesday off then did 6 laps on the backyard trail Wedensaday good for 5.6 km.   Saturday was the Bad Thing ... blog up next!

Sunday, October 20, 2019

Mid 7

Another 10 km logged on my meal break this evening. 

Made a plan for the upcoming " Bad Thing" ,  last 50 ker had 20 aid stations enroute this one only 5 and between AS 2 and AS 3 its 13.5 km.   I have done this race twice and both times ran into some issues.  In 2015 I was overdressed and dehydrated ,  in 2017 it was warm and I dehydrated.  This time I am not going to let that happen I have a fuel,  hydration and electrolyte plan all laid out!    5 more sleeps!

Mid , 3,4,5 and 6

Still on nights ,  6 done 1 to go! 

Mid 3 and 4 were both 5 km runs @ 6:00 pace

Mid 5 ...lost interest and didn't run

Mid 6 I logged 10 km @ 6:00 pace. 

Wednesday, October 16, 2019

Mid 2

Working another round of mids!  No run last nighted lifted instead.   This morning it was my first run since Saturdays Ultra running 5 km @ 6:00 pace on my meal break.

Tuesday, October 15, 2019

Sticks and Stones 53 km Ultra - Saturday October 12, 2019

  First best thing about the race is that I wasn't a DNS ,   second best thing about this race is I wasn't a DNF,  third best thing about the race is that I still have a left little toe! 

 All kidding aside I really had and very solid day and one of my best results of the year finishing 30th out of the 98 souls who started!  

























The splits define my success more then my time or finishing position.   

Starting the race sucked.  It was kind of miserable with temps in the high single digits ,   wind in the double digits and a wee bit of rain but that was only part of it.   The longest runs I had done since the Endur Marathon mid August was last weeks 1h40m outing on the backyard trail. The crush injury to my little toe was still quite a concern.  I was off my feet for a week then gradually returned to running the following week with a shoe with the toe box half cut away.   In the week leading up to the race I was able to wear a  normal running shoe but with a fair bit of discomfort.  

This picture I will title " The look of trepidation ".


















The race took place at the Christie Lake conservation area on a 5.3 km loop around the lake!   I really hated the first few loops.  As mentioned it was kind of cold at the start,   a couple of Ks on the hat came off ,   2 more Ks and it was the coat.    There was 2 aid stops on the loop and right from the get go I made a brief stop for water.   At the end of the third loop I started on the Gels every lap and did so until the last lap of the day.   

The picture below is somewhere mid race.  My mood had picked up and the toes wasn't bothering me.  My uninjured foot was the one complaining  a bit but otherwise I was feeling pretty good.

When ever I pass or get passed by another runner I usually have something to say.   Past the midway point in the race I asked a Woman how she was doing ,  her firm response " THIS IS STUPID" ...it made me laugh ,  I really couldn't argue the point.   

The weather really improved in the last few laps with the sun breaking though a couple of times but temps remained comfortable pushing up to the low double digits.     The picture below was taken with a few laps to go.

I passed quite a few runners in the last few laps and although it felt like I was fading I was actually hanging in there pretty good .   All of the splits ended up being within +/- 1 min of 37 min/loop.

I made a be line to the warmer bathroom area as soon as I crossed the finish line.   Took the shoes and socks off ,   washed the toe the treated it with an antibiotic and bandaged it up....just a percaution.  

This is the toe 7 hours  later.  
















Part of my drive to have a successful race was to get my mental on for the Bad Thing 50 km in two weeks.   I am feeling a whole lot better about the upcoming Goderich to Auburn run along the Maitland River.  

Wednesday, October 9, 2019

Another stellar day

5.6 km logged on the backyard trail this afternoon.    Doing all the change of season stuff around the house I was tempted to keep working but decided it was too nice not to run...Sun,  20C no wind! 




Tuesday, October 8, 2019

Super nice trail today

Sun ,  no wind and temps in the mid teens made for a stellar day to log 5.6 km on  the backyard trail.

Monday, October 7, 2019

Weekend and Monday

10.2 km logged Saturday morning on the backyard trail.  Took a rest day on Sunday then logged 5 km on the treadmill at work Monday evening. 

The toe continues to be problematic.  The wound is staying closed but when I run the scar tissue goes from clear to what look like a scab.  The toe goes from an almost normal colour to a reddish purple when I run.  The pain is not so bad ,  almost not there but it feels like the nail needs to come off however I am not going to speed up the process for fear of making things worse. 

Friday, October 4, 2019

Two Run Friday

5.6 km on the backyard trail early this afternoon then 5.0 km on the treadmill at work this evening. 

Thursday, October 3, 2019

Trail Thursday ...its good!

5.6 km logged on the backyard trail late this morning.   First run in the " normal shoes" and it was OK ...way better then the treadmill.   I was tempted to make it a 10 km outing but decided to err on the side of caution.      It was super chilly out ,  8C overcast with light drizzle.   Wore shorts ,  tech T and gloves and was pretty comfortable.    I often shy away from the outdoor runs as the temps drop but I need to take it out more this cold season .... it really isn't all that bad! 

Wednesday, October 2, 2019

Back in "normal" shoes.

First day back in normal shoes and super guarded.    Wore them around the house vacuuming then to work tonight jumping on the treadmill for a 3 km / 21 min run.   A wee bit uncomfortable but manageable and I didn't open the wound so all is good.   Going to try 5 km on the backyard trail tomorrow! 

Tuesday, October 1, 2019

Steamy October

10.4 km logged on the backyard trail this morning.  It was 21C and super humid feeling tropical.      7C and dry air on Saturday was way better ...if I had have brought gloves! 




Relive 'Morning Oct 1st'


Toe update ...



Monday, September 30, 2019

September Totals


September   -     117 km
YTD            -  2,006 km

No races was a DNS at the Tobermorry race due to my crushed to...next year.    Was off my feet completely for 7 days and then slowly returned to running in a modified open toe shoe.  No problem putting pressure down just cant handle any pressure from above. 

Summery

19 X Treadmill 73 km
4 X Beach 20 km
5 X Trail 24 km.
9 X Rest Days 




Normal lunch run!

5K @ 6:00 pace this evening on my meal break.   It was almost a normal run with the exception of the open  toed shoe!    Hop to be able to wear normal shoes by the end of the week. 

Trail Weekend

More backyard trail with the open toe box on Saturday 4.8 km and Sunday 10.4 km. 


Saturday, September 28, 2019

Trail Friday and Saturday

4 loops,  4.0 km yesterday eve and 6 loops,  5.6 km done today on the backyard trail.   

Friday, September 27, 2019

Little Trail

Survived yesterdays treadmill run so after work I hit the backyard trail for 3 loops logging 3.2 km.   It was 100% A OK so I am thrilled...now I can start building a bit of volume again.   Still running in my modified shoe and may be for some time.   I still cant put much in the way of pressure on the toe but its coming along maybe ,  just maybe by next week I might be able to get into a normal shoe.

This morning....




Thursday, September 26, 2019

Easing back into it!

 #1 GOAL ,  do not open the wound! 

3 km logged on the treadmill at lunch ,   1 km walk ,  1.5 km run @ 7:30 pace then a 0.5 km walk. 

It was easier to run then walk ,  smoothed out a bit.   There was a bit of discomfort easily managed.   The truth will be told a bit later...if good I may log a few Ks on the backyard trail after work.

Two casualties as a result of not running and walking in a gaurded way.  The calves are sore and my weight is up 179 lb. 

Wednesday, September 25, 2019

Lunch Walk

1 km walking in my modified shoes today.  If I feel good later I may try a little trail running. 

Out of Service

I haven't been running for  almost a week now and it sucks.  This is only the third time since I started running in 2003 that I have been forced off my feet for a week or more.   Last Thursday in bare feet I dropped a rather large ,  heavy log on my left little toe.   It took two days to stop the bleeding!    I have more or less kept off my feet since the weekend had to skip the Tobermorry Trail Marathon Saturday...there was now way ,  absolutely no way.  My objective is to heal as quickly as possible with the next 50Ker being " The Bad Thing" in 18 days. 

Friday
























Saturday


























Sunday



























Monday
















Tuesday

























Wednesday



























Modified a shoe













Its still very painful to put pressure on the nail ,  OK standing on it.   Hope to do some easy trail stuff in the modified shoe in the next day or two....hop I haven't lost too much fitness . 

Tues / Wed last week

2 5Kers on teh beach at Sauble.

Sunday, September 15, 2019

Saturday, September 14, 2019

Saturday BAM

You know you have been busy when you have to go to work to get a run in!   10 km logged on my meal break today! 

This Week

Not much running this week skipped a " long one".  Figured I could get away with it running the Tobermorry 42.2 in a week with Patrick who is most certainly under trained.   The Tub race should be a good set up for my 3 fall 50 Kers.

Monday - 4 km on the backyard trail followed by a hammock session.

Tuesday - No running but did 10 hill repeats hauling blocked Ash off the hill.

Wednesday / Thursday  -  16 hours on a ladder and one 5 km run on the beach.

Friday - A true rest day complete with an afternoon sleep 3+ hours...when not working mids its very odd to sleep in the afternoon but the rest of the week really tuckered me out.

Monday, September 9, 2019

Mid 7

Same as yesterday a 10 km run at  a mostly 6:00 pace. 

Sunday, September 8, 2019

Saturday, September 7, 2019

Friday, September 6, 2019

Thursday, September 5, 2019

Mid 3

Same as Mid 1&2 logging another 5 km @ 6:00 pace. 

Wednesday, September 4, 2019

Mid 2

Same as mid 1 5 km done on my meal break this morning.   It was hard to get going but as is per normal it kicked in and was enjoyable. 

Tuesday, September 3, 2019

Mid 1

Skipped the last set of mids ,  this time not so lucky.

Logged a 5 km run @ 6:00 pace just after 1 am this morning. 

Weigh in 177 lbs ... back to my late winter weight! 

August 2019 Totals

August -  264.7 km
YTD - 1889.0 km

There was one event with 7 races ,  Endur.  Slightly faster then last year but slower then the first year I did it. 

Breakdown

Beach 4X 31.2 km
Treadmill 8X 45.0 km
Trail 6X 84.1 km
Road 4X 79.4 km
Track 1X 10 km
Rest Days X 9

Vacation Running

No posting last week ,  too busy being on Vacation.

Tuesday -  10.1 km on the beach at Sauble.

Wednesday - 11.1 km on the beach at Sauble

Thursday - Rest Day

Friday - Two runs on the Bruce Trail south of Wiarton.    Run 1 ,  9.5 km looping a side trail at Bruce Caves.  Run 2,  10.0 km out and back at Skinners Bluff. 

Saturday, Sunday and Monday ... all rest days! 




Monday, August 26, 2019

Weekend off run today...

5 km on the beach today.  Nothing on the weekend too busy doing nothing. 

Friday, August 23, 2019

Treadmill Friday

Last day of work for awhile therefore the last time on a treadmill for a bit.   5 km 6:00 pace done this evening on my meal break.

Thursday, August 22, 2019

Thursday Evening

Logged a 5 km run @ 6:00 pace this evening on my meal break. 

Wednesday, August 21, 2019

Back at it ...

After a two day break I did two runs today.

Run 1 ,  a little not so routine 4 km on the backyard trail.   I was "over the hill" nearing the man cave in the forest when I had a Fisher encounter.   we surprised each other then the Fisher started running towards me ,  first thought Rabid.   Made some noise and motion at the critter and it changed it minds and headed the other way...it was probably just curious.   I have been living where I am since 93 and this is the first time something came at me.   Carrier a stick around on the first lap but the curious creature was no where to be seen.

About a meter long,  weighs around 15 lbs. 















Run 2,  working eves this week so it was back to the 5K on the Treadmill ....Trail was better! 

Monday, August 19, 2019

Endur Summary

This was the third year doing Endur.  The result was better then last year but not as good as two years ago .   I was slightly slower on all stages with the exception of the 26 km Alpine Run and the 1/2 Marathon but ended up with my second best time.






Stage 1 - 21.1 km rolling 1/2 Marathon
Stage 2 - 15 km time trail on a rail trail...it was a wee bit rolling here and there
Stage 3 -  30 km cross country trail ,  pretty gentle not much elevation
Stage 4 - 16.1 km rolling hills
Stage 5 - 26 km Alpine run +/- 1,000 meters
Stage 6 - 10 km track
Stage 7 - 42.2 km full Marathon


Endur Satge 7 - Marathon

Thats a wrap on the 2019 Endur Run logging a 4h31m25s Marathon on Sunday.    I was aiming for a 4h12m time but fell well short of my goal.   I should have been somewhere around 4h20m but the wheels fell off in the last 2 km.  It was super hot ,  29C and teh sun made ann appearance with 4 k to go.   I pulled out a couple of 6is Ks around the 38 K mark but when I hit 40 K I was done.   Not a big deal but I should have been more resoanble and geared the last 5ks back to a 7:30 pace...so i the nature of the Marathon.

Garmin Splits tell the story,  not quite as bad as I was expecting in the last 2 Ks ,  it juts felt worse!

















































Other Garmin Data ...

























































Fitbit HR Data










Relive 'Morning Aug 18th'

Saturday, August 17, 2019

Endur Stage 6 - 10 km Track

Stage 6 is in the books,  gave it what I had and came in at 50m30s a little dissapointed that I didn't get it under 50 minutes.   I was watching  the Garmin lap pace ,  it lied ...allot&^^$#$**##$#.  Should have done the math in my head.   It was a 400 meter track so that meant 25 laps for 10 km. 

Just for laughs Garmin Data...















When you look at the cadence its very clear that I faded ,  at least it was a linear fade!














and you can see how I was fooled by the watch,  splits...
































I will admit that the HR data shows that I was pretty much red lining at 160+ bpm  for the last 4 km.That really explains why it felt really tough. 






So a good effort ,  track probably made the day a little longer with 100 corners.   I suspect I would have been under 50 minutes if it was the old road course.   Anyhow I cant complain it was a solid effort with B results.  Speaking of results I am going on  record that I am going to give a 4h12m 42.2 a shot tomorrow.  It may be a little ambitious being that its going to be smokin hot....stay tuned!


Relive 'Morning Aug 17th'

Friday, August 16, 2019

Endur Stage 5 - 26.6 km Alpine Run

Stage 5 is in the books tripping the clock at 3h13m53s ,  much faster the last years 3h27m30s but just shy of 2017's 3h11m49s.   Once again I ran a disciplined race with even spits ...

Lap 1 39:06, Lap 2 38:10, lap 3 38:18, Lap 4 39:17, Lap 5 39:02

HR data said I had more in the tank I should have pushed a wee bit harder for a PB.   There was lots of overhead,  breathing was heavy but the HR didn't skyrocket.

The data at the start is false...






This race has lots of elevation advertised as +/- 1,000 metres.

Garmin Data















Cadence is all over the map ,  walking up 3 hills/loop and flying down 3 hills/loop.





























Relive 'Morning Aug 16th'


I am please with todays results ,  the weather was pleasant much cooler then last year.  I was getting a wee bit warm on the last lap otherwise not too bad.