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.   


Thursday, August 15, 2019

Endur Stage 4 - 10 Mile Hill Run

 Stage 4 is in the books,  a wee bit slower then last year but again a good solid effort so I am quite pleased with my 1h31m37s  ,  only 49 seconds slower then  last year.   I wasn't sure how the legs were going to take flying down the downhills but I am pleased to say that it wasn't an issue.   Its the following day that I am writing this report and I feel pretty good,  a wee bit hungry ,  slightly tired and only a bit of Quad pain ,  not noticeable unless I put pressure on the muscle and even then its only slight.  I feel well prepared for tomorrows Alpine event at Chicopee. 

Once again I found myself watching the HR ,  especially on the climbs.  Tried to maintain in  the mid 140's then low 150's on the climbs and then opened up the last couple of Ks getting to 163 bpm on the last climb to the finish...max is 169 (  new figured it was around 164 pre Endur 2019 )






Looking at the Garmin data...



































































Relive 'Evening Aug 14th'

Tuesday, August 13, 2019

Endur Stage 3 - 30 km Trail

Stage 3 is in the books!  I had a consistent run but it was 9 minutes slower then last year coming in at 3h27m35.   The legs felt like I was already 20 km into a 50 km race when I started.  The were heavy felling,  no pop in them at all.  I was expecting things to loosen up as I wen along but it didn't happen.  I wanted to keep the avg pace under a 7:00 km and that is exactly what I did coming in at 6:55..I will take it.   The last of the 6 laps was the hardest it was getting super hot and it was catching up with me.  I didn't have allot of time to play with so I had to push hard where it was easy and cruise where I had to.

Splits ... 35:05, 34:54, 33:15, 34:35, 34:27, 35:19

Cant complain when the last lap is only 14 seconds slower then the first. 

Garmin Data ...











































Fitbit Heart Rate Data ...






HR data at the start is false ,  it was a gradual climb maintaining the same pace.   Maxed out at 161 bpm on the last loop ...it was a tough one but I pushed through it. 

Relive 'Morning Aug 13th'

Monday, August 12, 2019

Endur Stage 2 - 15 km time trial

Stage 2 is in the books,  1h22m21s ,  a few minutes off previous times but the course was a little more difficult.  It was described as an out and back on a rail trail but there was a handful or two of little hills and a crazy spiral walkway.  I did what I could ,  didn't leave anything out there.  The heart rate was more or less around 150 bpm give or take.  Had to gear it back a few times to let the HR settle a bit. 

Fitbit HR Data ...






Finished strong feeling a little dizzy...recovered quickly.   I was really looking forward to a run that I could settle into a constant pace.  The small elevation changes made the impossible for me.  It was no big deal,  everyone was facing the same route so its an even playing field.     The 10 km time trial will be a good opportunity to settle into " the pace" being on a track.

Garmin Splits ...



















The 2nd and the 14th km was the same part of the course and were the fastest and 2nd slowest of the day!  Coming in I geared it back to catch up on the O2 looking for a strong finish. 













































Relive 'Morning Aug 12th'


Stage 2 pictures  ...






Sunday, August 11, 2019

Endur Stage 1 - 1/2 Marathon

 1hr59m50 seconds ,   set out to do the half a tiny bit better this year giving the distance the respect it deserves.  Decided to hydrate as well as take in  a gel at around the 15K mark and that is what I did.   Its not a super speedy time but its better then last year but not 2 years ago logging a 1h59m05.   I never pay all that much attention to my past times and probably should I really believed that I had an Endur Stage 1 PB ....oh well next year.     I was pretty consistent with my pace but its really hard to tell with the rolling hills.   It will be interesting to see what I have in the tank for tomorrows 15k time trail ,  2 years ago it was 1h18m41s ,  last year 1h18m13s.  Its an out and back on a rail trail so it should be a little easier then last year so my goal is a 1h17mXXs ,   it seems like a tall order but I had very similar starts the last 2 years...guess I will find out in the morning. 

Relive 'Morning Aug 11th'

















Friday, August 9, 2019

Endur run up...

With Endur starting Sunday I am not doing much this week.    On Wednesday I lifted at lunch and didn't run.  Yesterday I logged 4 km on the backyard trail. 

Tuesday, August 6, 2019

Some wee speed

Another 5 km logged on my meal break.  Been throwing in a few Ks every day @ 5:00 pace. 

Monday, August 5, 2019

Monday

5 km today on my meal break. 

Endur weigh in 173 lbs. 

Sunday, August 4, 2019

Saturday, August 3, 2019

Friday, August 2, 2019

July 2019 Totals

July -    251.2 km
YTD - 1624.3 km

One race was done in July the very warm 24 hour Talley in the Valley.   August is one event with 7 races Endur. 

Summary 24 Runs
12 X Treadmill =   75.6 km
7 X Trail           = 119.4 km
1 X Road          =   28.3 km
1 X Beach        =     5.0 km
3 X Backpack  =   22.9 km
7 X Rest Days 




Back to work

Back to work after a 2 week absence.    Logged a 5K run @6:00 pace today. 

Thursday, August 1, 2019

Wednesday, July 31, 2019

Back at it!

Havent run since wrapping up Talley on Sunday.  Logged 5K on the beach today ,  lots of pop in the legs feeling Endur ready...sort of!

Sunday, July 28, 2019

Tally in the Valley 24 hour trail race - July 27/28, 2019

 It wasn't quite the day I expected but I still consider it to be another successful outing.    I haven't done a 24 hour or gone longer the 50 km in the past couple of years so this was an event to get my feet wet again! 

 My story of the day was  run and recover then run the 7 km loop again.   It was really really hot ,  temps pushing 30 or greater ,  high humidity ,  little wind and lots of Sun exposure.   About as tough as Summer running gets in Southern Ontario.

 The race started at 9 am and it was already hot just standing around I was sweating.   Below is my fitbit HR data with each loop marked.








 Lap 1 and 2 were more or less back to back and the fastest laps of the day.  Lap 2 wrapped up around 11 am and it was then that I knew I had to take a break and re hydrate and refuel.  After a good long break I headed out and did laps 3 and 4 more or less back to back then it was time for an even bigger break.   Lap 5 was the hottest run lap of the day coming mid afternoon.   I was sweating so much it was like I just got out of the pool!   Didn't run lap 6 at all ...used my poles and pretty much walked the entire lap. Still had the pools on lap 7 but I was able to get moving again.    Lap 8 started just before 9 pm.   I started moving much better and was able to run all the flats and downhills and more or less did that the rest of the race.    After lap 10 it was around midnight so I took it to the car and had a little cat nap before heading out on what would be my final lap.  Ended lap 11 around 3am ,  hit the car again and debated whether to call it a day or head back out.  I was consistent with my performance finding the other gear and still running all the easy stuff.   The goal was to get to 100 km but or be there for the 9 am. finish.  Mulled over the idea of heading home and decided that woudl be in my best interest.  I wanted to drive in the dark and no traffic arriving home at 6am and that is what I did.

Watched the HR throughout the day.   When the heat was on during laps 3,4, and 5 I felt the pressure across the shoulders.  This happens when the blood thickens and its also accompanied by a higher HR pushing into the 150's ...unsustainable!   When In was sitting in the Zero Gravity Chair after a loop the resting HR was in the mid to high 90's.   When "Ran" the 2+ km rail trail the HR was in the high 80's to low 90's ...go figure!    From the 9pm loop on I found " the other gear" and the HR wasm in the 130's ...sustainable. 

Fueled the entire race with real food.  Calories came from a mix of Beer ( at the end of most laps  followed by a water ) ,  Butter Tarts ,  Almonds, Cashews, Gummy Worms in the evening it was all that plus AS food ,  grilled cheese and cheese quesadillas...yum! 

It sure wasn't the race I expected but I was able to manage it relatively well.  I love running in the heat but it does take a tole on me I rose to the challenge and did what I could given the circumstance.    The temps never dropped much overnight when I left it was 24C!!!!!

Thursday, July 25, 2019

Backpacking

Monday -  backpacked into McKay Harbor Monday afternoon logging 7.8 km with a 40 lb pack.

Tuesday - backpacked out of McKay Harbor logging 4.7 km with a 30 lb pack.   Backpacked into Reeds Dump logging 4.7 km with a 30 lb pack

Wednesday - backpacked out of McKay Harbor logging 4.7 km  with a 30 lb pack.
































Sunday, July 21, 2019

Weekend Running

Working eves Friday I lifted at lunch then logged 4k on the backyard trail at midnight.   It was 24C ,  super humid so much so my headlight didn't illuminate the ground.   It was more like running in a Sauna.   Enjoyed some Hammock time afterwards.  Saturday morning it was 6 laps on the backyard trail before it got too hot ....5.6K,  recovery was in the pool!  Probably no run today ,   hiking M/T/W and have a 24 hour run coming up next weekend. 

Thursday, July 18, 2019

Routine

Another routine 5K @ 6:00 pace this eve on my meal break.

Wednesday, July 17, 2019

Have socks but ....

Made it home yesterday remember to grab some socks.  Working 12 hours today,  not enough sleep almost skipped it but did the usual 5km @ 6:00 pace. 

Tuesday, July 16, 2019

Lunch Run

Still no socks ... haven't made it home in a few days so it was another excuse not to do speed work.   Logged another 5K @ 6:00 pace this evening on my meal break.

Monday, July 15, 2019

Work Monday

Was planning a Heart run this eve but I didn't have my running socks so I went without running a 5Ker at an easy 6:00 pace. 

Weekend Running

Did all my weekend running in one run Friday after work logging 28.3 km running to Durham ,  doing a loop then running home.

Relive 'Afternoon Jul 12th'

Wanted to pick it it up a little to a more respectable road  pace.  The first and last 8 Ks are rather rolling ,  no monster hills but nothing really flat.  On the way out I logged a few 5:30 Ks ,  was hoping to repeat on the way back but the 5:30's became 6:00 ...still OK.   Hope to get in a little more speed work before Endur in another month.   24 hour Tally coming up in less then 2 weeks ... really looking forward to the adventure going long for the first time in a few years. 



Thursday, July 11, 2019

More Speed Work

As planned it was my second 7K Heart Run done today on my meal break.

Trail Wednesday

5.6 km again yesterday on the backyard trail after work .   Another comfortably warm evening with some fantastic Hammock time afterwards. 

Wednesday, July 10, 2019

W Lunch

Wednesdays lunch run was another 5ker @ 6:00 pace.   

Two Run Tuesday

 6 laps good for 5.6 km logged on the backyard trail after work yesterday.   It was a super nice warm but dry evening.   The forest was very quiet in the heat...a good place to be. 

Tuesday, July 9, 2019

Lunch Run

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

Two Run Monday

4K logged on the backyard trail  after work ... really it was just a good excuse to have a few beers in the Hammock. 

Monday, July 8, 2019

Speed Monday

7K Heart Run done on my meal break today.  HR was lower then ever peaking at 139 bpm and recovering to 100 bpm after the recovery. 


Sunday Rest Day

It was bit odd but I took Sunday off.  I ran every day since the start of May ... May and June Challenge. 

Saturday Trail ... should have been road!

Planned a road run this weekend but it was smoking hot when I headed out mid afternoon therefore I decided to take it to the forest.   Broke  it up into two events.  Started with 6 laps on the backyard trail then I headed out for a loop around the neighborhood.  With the absence of the planned road / speed workout I picked up the pace on the Tractor Trail where i manged to roll the left ankle out rather badly.  It was one of those moments of extreme pain followed buy being pisses off.   Walked it off and after I started running slowly I did it again#@#@$$&#$7  .  Ended the first one at 10.9 km then hot the pool for a cool down before prepping for another 12 laps on the backyard trail...most important was the cooler and tunes.   Did 12 laps for a total of 10.4 km.

So long run day turned out to be somewhat abbreviated but I did manage 3+ hours of running in the 30C heat.  That should be enough ,  maybe next weekend I will hit the road,  Endur training pending.    I do have two planned heart runs this week ...today and Thursday. 

Forgetful Friday

Forgot to post .... Friday was a 5 km run followed by a weight routine on my meal break. 

Thursday, July 4, 2019

Easier today

No hangover from yesterdays run logged a 5 km run today on my meal break.

Wednesday, July 3, 2019

Heart Run

Haven't done one of these in forever but with Endur looming next month its time for a bit of speed work.  I am happy with todays run ,  the ramp up HR was gradual not going as high as over the winter and it maxed out at 143 recovering to 104 after the cool down. 


Tuesday, July 2, 2019

Back to work...

Long Weekend is done I am back to work logging a 5 km run on the treadmill on my meal break. 

June Totals

June -   265.5 km
May ( missed the post ) - 282.7 km
YTD - 1373.1 km

There were two races in June Conquer the Canuck 50 km and the Pure Grit 52.5 km.   Did a Backpack (30-40 lbs) ...decided to add it to my monthly totals and blog.   Experimented running with the weight ,  thinking fast-packing.  If I can get it down to under 25 lbs I should be good for and easy pace ,  under 20 lbs is easy! 

Summary
Trail 10x  -  134.5 km
Beach 6x - 30 km
Road 1x - 5 km
Treadmill 12 x - 75 km
Hike 2x - 21 km

Only one race in July Talley 24 hour at the end of the month.  I will need to do at least two 30 km plus LSD between now and then and I should be good to go.   Looking towards August its the Endur week so I will be looking to introduce a wee bit more road and a wee bit of speed work. 

Long Weekend Running

Saturday and Sunday I logged 5 km each day on the beach at Sauble.

Monday I logged 5.9 km around my childhood neighborhood.  I was looking for some of the old trails I use to frequent back in the 60's and 70's ...found one that was more or less exactly the same but many were missing.

the old neighborhood run ....

Thursday Friday Trail

Lifted at lunch Thursday then logged 4k on the backyard trail after work followed by a really good hammock session. 

Friday I logged another little 4k run on the backyard trail before heading to Sauble. 

Thursday, June 27, 2019

Tuesday, June 25, 2019

Monday, June 24, 2019

Lunch Run

5K on the treadmill on my meal break today.

Sunday at work

Glad to be back at work for a reset Sunday.  To fulfill my June Running Challenge commitment I logged a little 5 ker on the treadmill on my meal break. 

Pure Grit 52.5 km Trail Race - Saturday June 24, 2019

 Did my second consecutive Pure Grit Race at the Sawmill X Country Trails on Saturday.  It was a 7.5 km loop done 7 times.   The loop is amazing,  the most fun you will ever have on a trail.   No major climbs but lots of curvy loops and little ups and downs but very few walking climbs.     The weather was perfect ,  dry ( odd for this year ) ,  cool high single digit temps at the start and temps only rising into the low 20's in the afternoon.    Ran the 1st and 2nd loop rather conservatively chatting with Kristine and Veronique.   Picked it up on the third loop moving much faster then the first two.   I gelled coming through the start / finish  every lap and washed it all down with a ton of Gator Aid ... I nailed the hydration  hitting the G hard after the first lap and continuing through the race.   At the half way AS I downed water and an S Cap ...every lap.  Loops are great for developing routines especially as the Ultra Brain sets in through the course of the race.   The 4th loop was all about getting to the half way point.  I always have a change of mood when I know that half is behind me!   Temps in the ope were starting to get really warm in the 5th lap but the forest remained cool and the trail was at least 90% shaded!   Felt like I was really slowing down in the 6th loop as the fatigue of running for 4.5 hours started to set in.  I was surprised when I completed the loop that I was only a few minutes slower.   Pushed hard on the last loop finishing strong ... last loop was as fast as previous and probably around the same time as the first loop of the day.     I will post the splits to see how far off my perceived performance is vs the actual. 

Found the results but no splits ,  have requested them.  Finished in 6h38m52s just slightly faster then last years 6h40m5s good for 10th out of 20 participants and 8th out of 14 men. 


Relive the run!

Sunday, June 23, 2019

Friday, June 21, 2019

Thursday Backpack

 Backpacked from High Dump to the Cyprus Lake office Thursday.   Pack was a little lighter ... sub 30 lbs.   Managed to do a bit of running!  I think if I could get the weight down to 20 lbs I could pretty much run like nothing was on my back.    Had a great lunch on the Beach at Little Cove.  I strung up the Hammock ,  made some awesome Tai Checken and Noodles and washed it all down with a Beer.   Logged a total of 13 km.