Weekend off run today...

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

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 Evening

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

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! 

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'

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'

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.   

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'

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'

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  ...

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'

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. 

Some wee speed

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

Monday

5 km today on my meal break. 

Endur weigh in 173 lbs. 

Sunday

10 km on my meal break this afternoon. 

Saturday

5K run then a lift today on my meal break.

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. 

Another beach run

5 km on the beach today the same way as yesterday.