Monday, June 17, 2019

Sunday, June 16, 2019

Mid 6

10 km this morning ,  ran a couple of them at a 5:00 pace....haven't been doing any speed work lately. 

Friday, June 14, 2019

Thursday, June 13, 2019

Mid 2 + 3

Mid 2 was a 5km and Mid 3 was the same but I added a weight routine afterwards.

Tuesday, June 11, 2019

Mid 1

Logged my usual 5 km on my meal break this morning. 

Sunday Monday

 Logged 5 km on the beach Sunday and Monday.   Sunday was a good run  but Monday I had no pop in the legs but I got it done fulfilling my June Challenge objective. 

Conquer the Canuck 50 km - Saturday June 8, 2019

 Returned to Shades Mills on Saturday running the 50 km Conquer the Canuck.  I had a pretty reasonable day not great but not bad.  It was the first rather warmish run of the Summer with temps popping into the mid 20's.    The course was a little bit different then last year ,  similar but different  not harder but not easier either.   Gelled regularly ,  added more salt as it got warmer as well as increase the water consumption.   Got a wee bit dehydrated in the later stages of the  race.  The increased fluids brought on a bit of Nausea but it passed.   Slowed down quite a bit on the last lap dealing with all the things that the heat brings on but kept moving fairly well. 

I finished on 6hrs6min50sec good for 27th out of 47 participants,  22nd out of 31 mean and 6th out of 8 mean 50 and older. 


8.33 KM SPLIT59:44.8
Place: 40
16.66 KM SPLIT1:55:27.5
Place: 28
25KM SPLIT2:53:42.3
Place: 25
33.33 KM SPLIT3:53:09.3
Place: 22
41.66 KM SPLIT4:58:29.8
Place: 22
LAST LOOP6:06:50.7
Place: 2

Monday, June 10, 2019


Been busy not posting,  still running! 

Friday it was a 4 km run on the backyard trail. 

Thursday, June 6, 2019

Thursday Trail

4 km looping the backyard trail this afternoon.   50 km  scheduled for Saturday @ Shades Mills...looking forward to a warm weather run. 

Tuesday, June 4, 2019

Monday, June 3, 2019

Back to work Monday

5km this evening on my meal break. 

Weekend Running

Volunteered at the Huron Shores Race Saturday morning.  After the 1/2 went through I snuck in a little 5km out and back on the course.   Had a blast cheering and seeing everyone...being a  spectator isn't something I do very often!

Sunday morning it was a little 5 km out and back on the beach at was dam cold! 

Friday, May 31, 2019

Last run of May 2019

5K the usual way on my meal break this evening.  A fitting way to end the month. 

Thursday, May 30, 2019

Thursday Trail

Too nice not to run this afternoon so I logged 4.8K on the backyard trail.  Treated myself to a cold one and a float before heading off to work this evening. 

Tuesday, May 28, 2019


Seems like I am always a day or two or three behind on the blog these days. 

Yesterday, Monday I logged 4 km run on the backyard trail. 

Monday, May 27, 2019

Ottawa Race Weekend - The Lumber Jack

 Did the Lumber Jack at the Ottawa Race Weekend.  Did a 2,  5 and 10 km race starting at 3 pm on Saturday then Sunday at 7:00 am I did the Marathon. 

Arrived Friday night around 7 pm,  checked into the Westin then headed out to dinner with a group from the Saugeen Tri Club and Patrick,  Gordon and Gary.    After dinner it was back to the hotel retiring for the night. 

 Saturday morning we picked up our race kit.   This was by far the largest haul I have ever taken in .... ended up with 5 shirts ,  2 arm sleeves and a bunch of other things.  At the Expo I picked up a Nathan Water bottle that I had been looking for  awhile.    Next up was a tour of the new Telesat HQ and SCC where I got yet another shirt ... "Team Telesat". 

 The races started Saturday afternoon and thats more or less what we did until the Marathon was completed on Sunday.  I thought we would have tons of time to kill between races but there was just so many people around that everything seemed to happen back to back although I did managed to fit a Beer in between events.


Race #1 ,  2 km
This was a PB for me just because I have never ran a 2 km race before.   I thought that I would put the hammer down and see what I can come up with after all the run will be done before the body knows whats going on.   Lining up for the race the was hundreds of little kids ,  parents , strollers so and and so forth so racing it ... no way!   It was a ton of fun running with this crowd  no child ever runs in a straight line so I just shuffled along with the crowd laughing all the way to the finish.

Tripped the clock at 11min20sec good for 507 out of the 2522 participants,  329 out of 1233 men and 8th out of 32 men 55-59.

Relive 'Afternoon May 25th'

Race #2,  5 km
Lined up with Patrick and Gary.  This was Garys first race so Patrick and I followed his pace.   Gary had great results better then he was expecting.    Video to follow!

 Tripped the clock at 33min53sec good for 3562 out of 6759 participants,  1990 out of 3002 men and 114 out of 184 men 55-59.

Relive 'Afternoon May 25th'

Race #3 ,  10 km
Lined up with Gordon and Patrick.   This was a BIG race ,   6990 participants.   The start included a flyover by an F16...  ( FB Live Video is here ...

 We headed out pretty easy,  6:30 pace  for the first half of the race picked it up at the 7 km mark.   We were passed by another Lumber Jack guy so we decided to pick it logging a 5:35 km.   At the 8km mark it was ... go get the pace bunny then at 9 km I said to Gordon " Lets Go" and we both put the hammer down doing a 4:40 pace through the last K .... it was a blast! 

Tripped the clock at 1h0min good for 3347out of 6990 participants,  2041 out of 3121 men and 157 out of 263 55-59 year old men.

At the 5K split is was in postion 4751 / 6990 and at the finish it was 3347 /6990 we passed 1,404 runners in the last 5K.     This also gave us a huge negative split 33:07 for the first 5K and 27:29 for the second 5K. 

Relive 'Evening May 25th'

Race #4,  Full Marathon
It was an early start up at 5am and running by 7am.   Ran the full with Patrick aiming for a 5 hour Marathon.    More or less approached it like a 50 ker  aiming for a 7:30 pace and thats more or less what we achieved.   Didn't do any gels just Nuhn and a handful of  the " gummies" they handed out twice.  The course was super scenic and well supported.  Heat came into play a little bit there was a fair bit of sun and a cooling breeze when you were heading the right way.   Temps started around 17C and rose to the low 20's by noon.    Normally that wouldn't be a big deal but with the cool spring no one has acclimatized.

218Ronald IrwinDurhamCANM55-592398170713001:12:1002:33:1303:42:0004:53:3905:08:30.9
@55 km00:36:597:23/km5 km00:36:592859198015807:40:50
@105 km00:35:117:02/km10 km01:12:102822196415208:16:01
@155 km00:37:177:27/km15 km01:49:262805195714908:53:17
@21.16.1 km00:43:477:10/km21.1 km02:33:132746192314709:37:04
@253.9 km00:30:207:45/km25 km03:03:332699189114610:07:23
@305 km00:38:277:41/km30 km03:42:002596182514110:45:50
@355 km00:36:197:15/km35 km04:18:182513177713711:22:08
@405 km00:35:227:04/km40 km04:53:392450173813611:57:30
@42.22.2 km00:14:536:46/km42.2 km05:08:312399170713012:12:22
TIME05:08:30.97:18/km42.2 km05:08:30.92399170713012:12:22

Tripped the clock at 5h8m30s good for 2399 out of 3519 participants ,  1707 out of 2380 mean and 130 out of 201 men 55-59. 

Relive 'Morning May 26th'

Thursday and Friday

4 km on the backyard trail both days. 

Thursday, May 23, 2019

Run and Lift Wednesday

Had to make a trip over Hanover way so I decided to get it all done at once doing a 5K run followed by a weight routine at the Allan Park Gym. 

Sauble Tuesday

5K on the beach at Sauble on Tuesday....shorts were in order ,  almost warm enough to be shirt free but there was a cool breeze off the lake.

Cold Monday

4 km on the backyard trail Monday.  High single digits and drizzle put me in my tights and a shell for thsi short run.  Lost the shell after the first loop then put it back on for the cool down. 

Monday, May 20, 2019

Sunday Morning

Summer arrived on Sunday ,  at least for a few hours.   Got  up early did my usual coffee and hot tub routines then after grabbing a bite I headed out the door logging a 10.2 km run around the " Mc Cormick" loop. 

Relive 'Morning May 19th'

By late afternoon a cold front went through dropping the temperature and bringing some rain. 

Small Saturday

I was beat on Saturday ,  just logged a little 4 km run on the backyard trail.   Had another 5 face of fire wood delivered. 

Lions Head and Rush Cove - Friday May 17

Got together with this bunch on Friday...

In the morning we did the Lions Head Loop logging 18.3 km in 3hrs49min  ,  man that is one tough technical run,  forgot just how tough it is. 

Relive 'Morning May 17th'

In the afternoon we headed to the South side of Barrow Bay doing a little Rush Cove loop good for another 7.4 km. 

Relive 'Afternoon May 17th'

After we grabbed a bite in Lions Head the I went home and stacked 5 cord of fire wood.   All and all a great day!

Thursday, May 16, 2019

Friday on a Thursday

Last day of work before a week off.  5 km run and lift today on my meal break.

Wednesday, May 15, 2019

Monday, May 13, 2019

Lunch Run

Same as yesterday logging another 5k run on my meal break.

Sunday Running

Worked Sunday ,  5K logged on the treadmill on my meal break.  It was almost like I didn't run Seaton the day before,  must be doing something right!

Sunday, May 12, 2019

Seaton Soaker 50 km Trail Race - Saturday May 12, 2019

 Had some getting even to do with the trail Gods after a rather grueling PYP 2 weeks ago.   PYP was OK but very slow mostly due to conditions.    Seaton was much better ,  the race started at 4C,  Sun and little wind and ended 12C , Sun and little wind.   I was a little cold at times running in a Tech T and Shorts but towards the end I was a little warm.   Mentally I really enjoyed the first of two 25 km laps.  The course had changed as a result of erosion along the river trail.  The detour was welcome it broke up a 5 km long stretch that is the start and finish but it also added a degree of difficulty to the run...a good addition that I hope remains.     Heading back out on the 2nd loop the day was starting to catch up with me and I began to feel tired but remained more or less at pace.  The Heart Rate was a wee bit high running into the 150's.  If I stay at that HR I know I will fatigue and its a wide open invite to  " The Death March"!   I needed to do 3 things, #1 more water,  #2 more calories and #3 slow down a tad.   Did all three things and was able to keep going keeping the HR in the 140's.   On the last lap I passed quite a few runners some of which I have never finished in front of.  At first I though thats just so and so having one of those days ....we all have them from time to time.   But I passed so many that I began to realize I was just having a good day.   I thought my time was way off previous years but this is a new course and it ran a wee bit slower then other years.  My finish was only 13 minutes slower then last year.   So yeah,  it was a good day although I didn't recognize it at the time.

Finished in 6h35m46s  good for 42 out of 114  participants,  36 out of 83 men and  12 out out of 32 in the 50-59 age group.   Up next in 2 weeks its the Lumber Jack in Ottawa ...I feel ready!

Relive 'Morning May 11th'

Catch up post ....

Been busy ,  been running and lots of other stuff.   

Monday -  After Mid 7 I did a second run logging 5.8 km on the backyard trail.   The weather was much better then it has been so I was able to get in a decent Hammock session after the run. 

Tuesday -   A 2 run day,  run #1 5K looping at Jones Falls,  run #2 5K on the beach at Sauble.  

Wednesday ,   Thursday and Friday -  With Seaton on Saturday it was taper time but I am doing the May Challange so each day it was 4K on the backyard trail  

Monday, May 6, 2019

Mid 7

10 km on the treadmill then a weight routine rounds out another set of mids. 

Sunday, May 5, 2019

Mid 6

10 km done on my meal break this morning. 

Weigh in 173 lbs ...been trending down the last few months would like to see a summer running weight of 170 lbs. 

Mid 5

Another 5 km logged on my meal break Saturday morning.

Friday, May 3, 2019

Thursday, May 2, 2019

Wednesday, May 1, 2019

Mid 2

5K run followed by a weight routine this morning on my meal break.

Tuesday, April 30, 2019

Mid 1

Started another string of mids logging 1 5 km run this morning on my meal break. 

April 2019 Summary

Run   - 242.4 km
YTD - 824.9 km

One race PYP 50 km and  two long runs 36 km at the "Fun Run" know as the Spring Warm Up and 30 km on the track at the Y. 


Treadmill 13X = 84 km
Track 1X = 30 km
Trail 10 X = 128.4 km
Rest Days X 6

Up next is Seaton 50 km in two weeks then its a Marathon or more every other week thru June. 

Pick Your Poison 50 km Trail Race - Saturday April 27, 2019

Relive 'Morning Apr 27th' ,  yeah not really sure i want to relive the run it was a really long tough day with lots of high and low moments.   

The day was all about the ruled.   Woke up at 3am to a blizzard ,  yeah thats right snow had returned with a vengeance.     Rolled back over and managed to sleep for a couple of more hours getting up 40 minutes before the alarm was set and that made for a wee bit of extra time to enjoy a coffee in the hot tub.   Race started at 09:00 ,  about a 90 minute drive to Horseshoe that turned out to be 2/3 white knuckle.    The roads were ice and snow and a little bit slushy and the summer tires did not do it justice.   I arrived a little after 8am with enough time to get ready for the start.    Did a last minute adjsutemt going down to a single long sleeve tech T with a shell.   Had on my mid weight tights,  wool socks ,  wind proof underwear,  wool gloves and a few buffs just incase.

The race started at 09:00 am ,  very slow at the back of the pack.   Things were rather white ,   rather wet and rather muddy and it was only going to get worse through the entire day!  I really hated the first two laps even entertaining the idea of a least it kept the mind occupied.   Heading out on the second loop I got a great big soaker ...dam cold and not nice at all.   I ran with cold wet feet the reset of the day.   Temps were a little below freezing but the wind was howling.   There are allot of hills on this course and hills means generating allot of body heat!  At times I was overheating then moments later it was freezing.   I almost wore out the zipper on the the shell...up and down all day long.   Something really good happened on laps 3 and even lap 4.   Passing the half way point the misery turned to joy I felt great and really started to enjoy the day and I am not sure where that came from but I will take it.  On the 4th lap the mind completely shut down it was all about one foot in front of the other.   I had a good consistent run ( I say that before checking the splits )  no death march just kept plodding away! 

I tripped the clock at 7hrs38min54sec my slowest PYP of the 8 I have done.  Typically I would come in about and hour sooner but I do take solace that in 2014 I logged 7hrs22min!    I finished 82 out of 98 finishers. 

I will add the splits and other data when the become available.    All and all it really wasn't s bad day any day I get to run that far is a good day.   I sure hope that Seaton  has better weather and I get my but moving allot faster! 

Splits 1hr49min, 1hr53min, 1hr56min, 1hr58min  ... I am good with that nice steady effort.   I don't like to play the fade. 

Garmin stuff ...

Thursday, April 25, 2019

Wednesday, April 24, 2019

Two Run Wednesday

Hit the backyard trail late in the afternoon logging 6 laps,  5.8 km.   Working Eves this week so I logged another 5 km on the treadmill on my meal break. 

Tuesday, April 23, 2019

Lunch Run

5k done the usual way this evening on my meal break. 

Monday, April 22, 2019

"Heart Run"

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

2nd Trail Saturday , rest on Sunday

Did another 6 laps on the backyard trail  in a very cold hard rain Saturday was fun! 

Took a rest day on Sunday.

Saturday, April 20, 2019

Friday, April 19, 2019

Thursday Friday

Both days I did a 5K on the treadmill at work....must take it outside tomorrow. 

Wednesday, April 17, 2019

5K the usual way

Almost made it a two run day...skied the morning then was going to do a trail run in the afternoon but I ran short on time.   Settled for my usual 5K on my meal break this afternoon. 

Tuesday, April 16, 2019

Monday, April 15, 2019

Lunch Run

5K on my meal break this evening. 

Outrace Spring Warm Up - Saturday April 13, 2019

Logged 36Ks at the Spring Warm Up on Saturday.   Goal was to run hard on the long downhills in order to " trash the quads " ahead of PYP in 2 weeks.   Tried really hard to do that but its 48 hour out and only a little DOMS!!!!!   I even ran km 35 at a 4:30 pace to boot!     Took Sunday off as a rest day.

 Endur Jack before the fun run ....

Relive 'Morning Apr 13th'

Thursday Lunch

Forgot to blog it but I did my usual 5K lunch run.  Took Friday off lifting on my meal break instead of Running. 

Thursday, April 11, 2019

Two Run Wednesday

Run 1 - 5K on my meal break

Run 2 - 4K on the backyard trail.  Still 60% snow covered and getting really bad its good!  There was a cool wind and it was 4C I didn't have my ears covered and they ached!   

Monday, April 8, 2019

Lunch Run

5k @ 6:00 pace  on the treadmill at work today on my  meal break. 

Six on Sunday

6 laps of the backyard trail were done on Sunday logging 5.8 km.   Still 80% snow covered but changing by the hour.   I was contemplating another run but got busy with all the usual activities getting the house ready for the warm season.

Relive 'Morning Apr 7th'

Two Run Saturday

Took a rest day on Friday then did two runs on the backyard trail Saturday logging ,  5.6 then 4.8 km. 
The trail was still 90% covered in snow and was really tough slugging but I got more out of the runs then logging time on the road, track or treadmill. 

Friday, April 5, 2019

Trail Thursday

First trail of of the spring has been run hitting the backyard trail and  logging a little 4.8 km Run.    There was almost enough snow to snowshoe but too much to run in spots ... still about 80% snow.   Had to go slow in a couple of sections due to post-holing up to my knee!!!!

Y Wednesday

Hit the Y after work on Wednesday logging one more 30  km Run on the track.   Ran super slow ,  aka trail speed ,  keeping my heart rate in the 120's.  It crept up a little here and there but I managed to reel it in.   Added about a minute to my pace averaging somewhere around a 7:00 pace. 

Tuesday, April 2, 2019

Monday, April 1, 2019

April Fools

No April Fool here logging a 5K @ 6:00 pace today on my meal break.

Sunday, March 31, 2019

March Totals

March -   209 km
YTD   - 582.5 km

No races but did get 3 very important long runs in.  Looking forward to April and taking to the trails again.  Two events next month the Spring Warm Up aiming for 30 km then the 50 km Pick Your Poison. 


21 Runs

3 X Track = 90 km
19 X Treadmill = 119 km
Rest Days = 9

Sunday @ Work

Cant believe the month is over ,  logged another 10k run on my meal break today.   Time to do the #s.

Saturday, March 30, 2019

Saturday @ Work

Its a working weekend and that means enough time on my meal break to log a 10K Run @ 6:00 pace. 

Friday Lunch

Back on days yesterday and that means I logged a 5K @ 6:00 pace on my meal break. 

Thursday, March 28, 2019

Y Tuesday

Did one last 30K runs on the track at the Y on Tuesday.   Now its time to take the long one outside again starting with the "Spring Warm Up".   

Tuesday, March 26, 2019

Mid 7

Finished up another series of night shifts Monday morning.  Logged a 10 km run on the treadmill on my meal break then did and upper body weight routine.    Going long at the Y later today ...when I get my lazy ass moving LOL!

Sunday, March 24, 2019

Mid 6

10K @ 6:00 pace this morning on the treadmill,  lots of pop in the legs it felt effortless!

Saturday, March 23, 2019

Mid 5

7K Heart Run done successfully this morning.  Had a bit pf trepidation going into this one after last weeks attempt.  Didn't have any trouble getting it done! 

Got some good HR Data...

Friday, March 22, 2019

Mid 4

Having a zombie like midnight shift week.  Feeling lazy I logged another 5Ker @ 6:00 pace this morning on my meal break.

Thursday, March 21, 2019

Wednesday, March 20, 2019

Tuesday, March 19, 2019

Mid 1

Its only been 7 hours since the LSD.   Logged a 5K run @ 6:00 pace this morning on my meal break.

Y Monday

Took the weekend off planning a long one on Monday.   Hit the Y for my 2nd last 30 km  LSD track run of the season.   One more planned a week from now then its trail time!

Friday, March 15, 2019

Thursday, March 14, 2019

Breaking The Mold

Did a 7K Heart Run this afternoon before work.   Hit a 4:45 pace at 4K as per usual however the HR was high pushing 160 so at 4.5K I backed it down to a 6:00 pace for a few hundred meters then ramped it back up completing the run as usual.  Guess I am paying the price for not doing any speed work for the past month!!!!!!

Wednesday, March 13, 2019


yup,  logged another 5 km run on my meal break this evening.

Tuesday, March 12, 2019

Lunch Run

No pop in the legs tonight.  Logged my usual 5K run this eve on my meal break.

Monday, March 11, 2019

Sunday, March 10, 2019

Long on Friday

Lifted at lunch and ran 30 km on the Y Track after work.  A long day but I was glad to get it done.

Thursday, March 7, 2019

Same as yesterday

5K @ 6:00 pace on my meal break today ,  the same as yesterday.

Wednesday, March 6, 2019

Lunch Run

Getting back to my usual routines logging a 5K @ 6:00 pace today on my meal break. 

Tuesday, March 5, 2019

Tuesday back at Allan Park

5 km @ 6:00 pace logged on the treadmill on my meal break today.   I was super tired not getting home until 1 am then back to work at 8 am.   I actually enjoyed the Run and if I had of had the time I would have gone longer. 

Monday in Santiago

Yesterday ,  Monday was a travel day.  Got up at 7 am and hot the tradmill for a little 5 km run before sitting on a plane for 10 hours. 

February 2019 Totals

February - 240.3 km
YTD       - 373.5 km

Took part in the February Challenge this year and ran every rest days.    It was a very good month getting 3 long runs in. 

Breakdown ..... 28 RUNS

ZERO rest days!!!!!
Track 3 X    90 km
Trail 1 X     5.1 km
Snow Shoe 2 X 13.8 km
Road 8 X 41.4 km
Treadmill 14 X 90 km

Thursday, February 28, 2019

Santiago Running

It's the last day of the February Challanged so I logged one more BAM a 5.2 km run around the industrial area just outside the Airport.   Enroute to the Atacama Desert tomorrow!

Thursday in Mendoza

 5.2 km fulfilling my February Challenge comit.  The run was done  after yet wine tours but I managed to make it back to our pool before the Sun went down.

Tuesday, February 26, 2019

Mendoza Running

Toured a Winery ,  had a big lunch then ran 5+ km back to the Air B&B.  Pool time to cool down.

Monday in Mendozs

5.6 km logged in Mendoza Argentina to fulfill my February Challenge . 

Saturday, February 23, 2019

Termas-del-flaco running

4.5 km trek then a 5.1 km run high in the Chillian Andes today. 

Friday, February 22, 2019

Chile Friday

5.1 km logged in a very warm San Fernando , Chilie. 


Just a little 5 km run on the treadmill followed by an upper body weight routine.

Long Wedensday

Hit the Y after work logging a 30 km run on Wedensday.

Tuesday, February 19, 2019

Monday, February 18, 2019

Speed Day

Doing a little speed work today logging another 7k heart run on my meal break. 


Sunday, February 17, 2019


Busy day at work made for a late afternoon 10K.   Its always a great reset after feeling spent! 

Saturday, February 16, 2019

Run and Lift

Working this weekend ,  did a 10K run @ 6:00 pace followed by an upper body weight routine. 

Friday, February 15, 2019

Its Friday

Another 5.1 km run done ,  super windy headed to the sheltered Mc Cormick Rd.   Recovery was in the hot tub! 

V Day

Logged a little 5.1 km  out and back on the 2nd Feb 14.   No time! 

Wednesday, February 13, 2019

Neighbourhood Snowshoe

Had a blast on the snowshoes today just exploring the property then neighborhood.   Logged 6.8 km in 2.5 hours stopping to take pictures and explore.   Breaking trail was super tough there was allot more snow in the bush then I expected!   Lopped the backyard trail 4 times then climbed the ridge ending up at the top hill before heading down to the river just to check it out!  Good times to day ... loved every minute.

Tuesday, February 12, 2019

Y Tuesday

30k on the track at the Y today.   It went very well really didn't feel tired just knew it when I depleted the Glycogen 25K in and the HR rose a bit!   I was out unusually early hitting the track at 08:15 am wrapping before noon. 

Monday, February 11, 2019

Sunday, February 10, 2019

Saturday, February 9, 2019

Mid 5

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

Friday, February 8, 2019

Thursday, February 7, 2019

Mid 3

Another 5.1 km run @ 6:00 pace this morning on my meal break.

Wednesday, February 6, 2019

Mid 2

5.1K @ 6:00 pace logged this morning on my meal break.

Tuesday, February 5, 2019

Mid 1

5.1 km done on an early meal break this morning.

Saturdays BAM

Doing the February Challenge Saturdays Run was a little 5.1 km B.A.M out and back on the 2nd.

Y Monday

The LSD Run has been missing the past few weeks so Monday morning I returned to the track at the Owen Sound Y logging a 30 km run at a mostly 6:00 pace. 

Sunday, February 3, 2019

Dion Snowshoe Race

Returned to Shades Mills today running the 7k Dion Snowshoe race today.  Only had 1 later on but dam near melted 2k into the race.  Would have been a better day for shorts and a tech T.

Thursday, January 31, 2019

January 2019 Totals

January -  133.2 km YIKES!

 Ok ,  a bit of a blowout month but I don't feel any less ready as a result of the few Ks.  I only managed one long run early in the month.   My annual Mont Tremblant Ski trip as well as having to mind a suture made for a record number of  " rest  days ".   I am doing the February Challenge ,  choose 5K a day so I should be back on track next month.


Track    1 X  30 km
Treadmill 13 X 86 km
Snowshoe 2 X 17.2 km
Rest X 15

Lunch Run

Where did January go?     Last run of the month done this eve on my meal break logging yet another 5Ker @ 6:00 pace.

Wednesday, January 30, 2019

Run and Lift

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

Tuesday, January 29, 2019


Same as yesterday 5K@6:00 pace this eve on my meal break. 

Monday, January 28, 2019


Back at it after a 5 day layup...had a calcified cyst removed and have a suture  that I need to be mindful of so I haven't done much of anything which is really quite weird for me!   This evening I did a 5Ker @ 6:00 pace this evening on my meal break. 

Tuesday, January 22, 2019

Lift and Run

Another easy 5K@6:00 pace followed by an upper body weight routine this evening on my meal break,

Monday, January 21, 2019

Lunch Run

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

Mont Tremblant Snowshoe

 11.7 km Snowshoe done up and down Mont Tremblant, Quebec on Saturday.   I started at the end of the "Ski Out" and headed for the summit.  Last year I tried but had to turn back due to rain turning to a blizzard ... very wet and afraid of getting too cold!     This year it was -22C ,  no wind and cloud ideal conditions.  I was a very hot reaching the summit so I changed into a dry base layer.  Heading down was comfortable,  a wee bit chilled starting out otherwise OK.    I was 1hr11min up and 44min going down.  Going up was a power hike averaging a 14:09 pace ,  going down was a run albeit rather slow 8:05 pace.  If the weather was warmer I would have liked to explore the mountain more...perhaps next year.

Going up....

Relive 'Morning Jan 19th'

Going down...

Relive 'Afternoon Jan 19th'

Cool down walk back to the condo...

Relive 'Afternoon Jan 19th'

Tuesday January 15th

10K done on the treadmill after work.  Ski vacation the rest of the time to Run! 

Monday, January 14, 2019

Back to work today

Started the work week with a 7K Heart Run today on my meal break. 

Saturday, January 12, 2019

Snowshoe Friday .... finally!

 Winter has returned again and there was a perfect amount of snow to do a neighborhood snowshoe.   It was cold too ,  -11C ...not that -11C is all that cold but we just haven't had much in the way of really cold weather this year.   This outing was a bit of a dry run for an upcoming Mt. Tremblant Snowshoe,  its usually frigid there.   Wore merino wool socks ,  used toe warmers then my gortex trail shoes.   Legs were wrapped in tights then a non breathable water proof cycling pants.   Up top was a base of the Mazino breath thermal compression shirt then over top was a merino wool 2/3 zip top and finished off the layering with a shell.   Got a little warm quickly ,  unzipped the shell ,  wool shit and breath thermal as well as removed the hat but used a buff  as ear muffs and a sweat band.   Achived a somewhat comfortable equilibrium .... just a little bit of sweat.    Cool it down 5 degrees or add a breeze and I would have been comfortable.   

 Was aiming for a 5Kish outing ,  didn't look at the Garmin and came in at 5.5 km...I was happy with that. 

Relive 'Afternoon Jan 11th'

Going Long Wednesday

30K's @ mostly 6:00 pace logged on the track at the Y on Wednesday this week.  Wasn't sure how this one was going to go but it was OK.  Haven't gone long in a month  so I was happy with how I felt.... a little bit bored in the first hour just wanting it to be over.  Second and third hour were better its January and there are lots more folks in the gym so there was a some distractions.