Tuesday, March 31, 2020

Mid 1

Working fro home now ,  mid 1 was no run at  lunch but I did run after sleeping all day logging 5.1 km on the backyard trail ...15% snow covered now!

Sunday and Monday

Not very good at posting lately!

Sunday and Monday turned out to be a couple of more short trail runs.  Sunday was 5.8 km and Monday was 6 km just around the neighborhood.  Wanted to do a long one but the weather really wasn't nice and I wasn't into it.  Better weather days are ahead to go long ...missing the Y now! 

Sunday, March 29, 2020

Thursday, Friday and Saturday

Thursday March 26
Felt pretty beat up of all the tough slugging on the backyard trail so I opted for a rest day. 

Friday March 27
A get er done 5 km run done just an out and back on the 2nd.  Was planning a long one Saturday so decided to mix it up hitting the road and going short.

Saturday March 28
9.5 km logged on the neighborhood trails.  It was more of a recon mission to see whats open and whats still snow covered.  Decided that Sunday is go longer day and it will all be done on the local trails. 

Wednesday, March 25, 2020


Another great 5.6 km run logged on the backyard trail this morning.  It was warmer today +4 ,  single layer and was comfortable to a wee bit hot.  Not as much post holing however still a super good workout for the stability muscles. 

Tuesday, March 24, 2020

More Trail

Another 6 laps good for 5.6 km on the backyard trail this morning.   It was a little warmer and yesterdays snowfall vanished leaving a mostly hard packed surface.  I was post holing allot more it was a bit sunny and as soon as it hit teh snow there was a change.   The loop is still 95% snow covered ,  10% easy  and 50% post holes a very demanding run to say the least.

Monday, March 23, 2020

Monday fun run

 5.6 km logged on the backyard trail this morning.  The snow pack as hard with a few cm of new snow on top.  There was no wind and around freezing so it was super comfortable.   The deer had been doing allot of post holing when it was warm so it made for a super technical trail which I really enjoyed.   Good to give all those stability muscles a workout. 

Sunday, March 22, 2020

What a week!

Was suppose to be skiing at Whistler/Blackcomd this week but that all changed with the Covid-19 pandemic.   I did my last long run a week ago and wasn't planning on going long for 2 weeks.  I am also working from home something that I though would never happen but as it turns out I can do 95% of what I normally do  from my basement.   I didn't expect to log many Ks this week so the runs I have got in were a bonus. 

 Was at Allan Park Monday and Tuesday but the Gym is closed so no runs.   On Thursday  after work I did a 5 km out and back on the 2nd.  I really suffered afterwards due to an infection that started in my mouth...thats another story!    Woke up 5ish on Friday ,  google said it was 14C.  Looked at the weather and the temperature would be below freezing by 4pm so I did the unusual and headed out the door before work at 07:15.  May was it warm ,  the rain stopped for the first K and I was in shorts ,  tech T and rain shell.   Then the driving rain came and the temps were dropping by the minute.  Wrapped up the run super glad I did it optimistic that more warm days were coming fast.  On Saturday I worked on my Kitchen all afternoon ...just doing the prep work first, it will be 80% of the effort.   The drywall finishing in the house built 30 years ago was so-so.  I am taking this opportunity to correct many of those flaws as well as the 25+ years of damage from children and pets.    Logged a 5.6 km trail run late Saturday afternoon hitting the local snowmobile trail. 

The home office ...

The reno project ...

Tuesday, March 17, 2020

Saturday March 14

Did what probably will be my last track run at the Y logging 30 km at a slightly sub 6:00 pace. 

As a result of Covid 19 the Y and Gym at work are both closed.   This will only have a minor impact on my regular running routines however the upper body weight routine will be put on teh back burner for awhile. 

Friday, March 13, 2020

2nd run on "competition day"

On Wedensaday the 11th I did a second run after work logging another 14 km @ 6:00 pace. 

Wednesday, March 11, 2020

Competition day

As part of the March Challenge ( FB Thing ) its competition day.  Merlin and I are against 2 others basically competing for points running long.   If successful we move on to the next bracket.     Run 1 was done today 6 km on the treadmill on my meal break.   After work in the spirit of the competition I will log a second run. 

Monday, March 9, 2020

Lunch Run

Its Monday , back to work on days logging a 5 km run on my meal break today .

Days off and the weekend

Lifted Thursday lunch ,  Skied Thursday Eve ,  took Friday and Sunday off as rest days and logged a 30 km run at the Y on Saturday. 

Thursday, March 5, 2020

More speed Wed.

Did the usual 5 km run but ramped it up to a 5:00 pace for a couple of Ks. 

Tuesday, March 3, 2020

Tuesday Lunch

5K the usual way this morning on my meal break.   

Speed Monday

I have to admit the treadmill runs are somewhat boring,  mundane routine yawn type stuff.   On the flip side the treadmill runs are what keep me in the game.    Going to work is not only a way to earn an income its also a fitness opportunity ... hurry for the onsite gym!   So that being said it was another 5 km run but this time I threw in 800 m at a 5:00 pace at the 3.5 km mark.    It was nice to run faster ,  a year ago I was doing regular " Heart Runs" which was basically a speed workout once or twice a week.  This also helped to break the routine nature of the treadmill so that being said its time to mix it up a bit.  Soon ,  very soon I hope the long ones will be outside vs the track! 

Sunday, March 1, 2020

Its March

10 km on the treadmill on my meal break today,  great way to start off the month!

Saturday, February 29, 2020

February Totals

February -  212.2 km
YTD       -  374.7 km

One race the Dion Chase the Goose 7 km Snowshoe and two long runs at the Y otherwise mostly short ones.   Participated in the February " Run every day challenge " and if it was for that I would be at least 7 runs and 30 or 40 km less so I am grateful I was truly challenged.    Did 7 vacation runs in a very warm climate enjoyed thoroughly but it was super tough.   No races next month and fingers crossed I can fit in 3 long ones its going to be a bit of a challenge with another ski vacation upcoming. 

Breakdown,  29 runs total.
Snowshoe 2 X 12.4 km
Track @ Y 2 X 30 km
Mexico 7 X 49.8 km
Road 2 X 10 km
Treadmill 16 X 80 km

Last Run of February 2020

5 km on the treadmill at work followed by an upper body weight routine this afternoon on my meal break.  Weighed in at 178 lbs ... winter heavy! 

Friday, February 28, 2020

Lunch Run

Back to work after 3 days off logging 5 km on the treadmill on my meal break.

Tuesday , Wednesday and Thursday

Tuesday Jan 25 -   Was planning a long run at the Y but was on the tail end  of a head cold so I decided to delay a day or two.  Instead I was going to do an out and back bam on the 2nd but it melted and had the consistency of pudding...

Plan B ,  head towards the Snowmobile trail,  700m of pudding then a nice firm clean surface.    Logged a 5 km BAM ...got it done!

Wednesday Jan 26 -  Hit the Y ,  30 km logged a wee bit slower at around a 6:30 vs 6:00 pace but I will take it.  HR was low ,  11X first 10k  and only breaking into the 120s in the second 10K settling in to a more normal 130s max 140 after the Glycogen was depleted.   Overall it was a routine run ... was never really into it because I would have rather been skiing but the Ultra season start is just around the corner and it had to be done!

Thursday Jan 27- 5.4 km in snowshoes...it was really hard.  Did a VLOG for the Feb Challange ...

Monday, February 24, 2020

Mid 7

Still suffering from a head cold so it was another 5 km run on the treadmill this morning. 

Sunday, February 23, 2020

Mid 5 & 6

5 km both mornings,  planned on a 10ker on mid 6 but I came down with a head cold. 

Friday, February 21, 2020

Mid 4

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

Wednesday, February 19, 2020

Tuesday, February 18, 2020

Sunday, Monday and Tuesday

Back home after a week in the sunny warm south....

Sunday - Was going to Hanover for some groceries so I figured I would hit the gym at Allan Park for a little run and lift.   Plans changed a wee bit when I found that I had grabbed a shirt instead of shorts when I hastily left home.    The lift was a given then I remembered last Feb in Mendoza when I did a 5K in Jeans after a wine tour!   So I geared it down to a 7:30 pace did no 300m cool down at the end jumping off the treadmill straight to the shower logging a 5 km BAM.  

Monday - 30 km logged on the track at the Owen Sound Y.  Had lots of trepidation going into this one missed my last planned LSD 2 weeks ago due to a cold.  Vacation was only days away from that missed LSD I wanted to make sure I got over the cold before hand.  As it turns out the run was really quite good.  At 4K the wheels came off for a bit and I though it was going to be a grueling 3 hours instead I ran through it and the rest of the run was a breeze.  Heart cooperated very well not climbing into the 130s well into the second hour.  In the third hour the HR held in the 130s...if often climbs into the 140s but not today.   

Fitbit data ...

Tuesday - Starting another round of mids.  Jumped on the treadmill before the first hour was out logging my usual 5 km run @ 6:00 pace.  

Saturday, February 15, 2020

Last 2 days of warm running.

23C made for a rather comfortable 6 km run this morning.  Expect tomorrows BAM will be 30c cooler...travelling today.    Yesterday it was a grueling 5.2 km.  Closed down the beach bar Thurs night going one for one with the brits,  I lost.

Thursday, February 13, 2020

Wednesday, February 12, 2020

Tuesday and Wednesday

Up early the past two mornings logging a 6.5 km run yesterday and today it was 5.6 km.

Monday, February 10, 2020

Sunday and Monday morning.

Don't usually hit the ground running but I did this Monday  morning logging a 10.5 km run...beat the heat.

Ran a BAM Sunday logging 5 km around the resort.

Saturday, February 8, 2020

Friday, February 7, 2020

One more

One more lunch run this week ahead of the weekend off.  5 km logged  the usual way.

Thursday, February 6, 2020

Wednesday, February 5, 2020

Tuesday, February 4, 2020

Monday, February 3, 2020

Dion Chase the Goose Snowshoe Race - Sunday February 2nd , 2020

 Did my second ever Snowshoe race Sunday ,  bettered last years time by 21 seconds in spite of the fact hat the course was a half K or so longer then last year.

Winter has not been very kind to us this year.   The moderate weather makes things a whole lot easier but for those who love winter activities its been hit and miss.   This years Snowshoe race was up in the air right up until the weekend ...not enough snow.   Mother nature came through with a nice little dump of Snow overnight Saturday making the event possible.   Temps were very comfortable just below freezing.   I wore mid weight tights,  a thermal shirt and a shell and was once again way way way too warm.   Its a good thing it was a short race!   The cleets on my snowshoes are for deep snow so it was a little rough in the icy spots.  I often found myself running off the beaten path seeking a smooth ride.   Finished 34 out of 65 participants ,  13 out of 18 mean 50 +.  Loved the event ,  wil be back again next year as long as I can fit it into my schedule.

A few more pictures...

Saturday, February 1, 2020

Feb 1

B.A.M ,  5 km out and back on the 2nd fulfilling day 1 of Ken Niemans February Challenge. 

Friday, January 31, 2020

January 2020 Summary

Run  162.5 km

One race ,  Stride Inside on the 4th logging 45.5 km in 6 hours.   One other long run on  the 24th logging a 30 Ker at the Y in Owen Sound.   Probably had a record number of reset days.  Spent a week in Tremblant Skiing and had ZERO time for running ... not exactly  rest days more like just not running days.


Rest Days X 14
Track X 2  75.5 km
Treadmill X 11 63 km
Road X 2 20 km
Snowshoe X 1 4 km

Doing a couple of different challenges planning on a BAM of 5 km everyday.    One little race planned Feb. 2 7 km Dion Snowshoe race at Shades Mills.

January 2020 .... DONE!

Last run of the month done logging yet another 5 km Lunch Run.

Thursday, January 30, 2020

Wednesday, January 29, 2020

Monday, January 27, 2020

Back at it!

Back to work after being off for 2 weeks.   Logged my usual 5 km @ 6:00 pace on my meal break.

Friday, January 24, 2020

Y Friday

30 km on the track at the Y today.  Seemed harder then it should have been but then again I havent done a long one in almost 3 weeks...go figure.


Ditto Tuesday , another 10 km doing an out and back on the 2nd.

Wednesday, January 22, 2020

Blog catch up ... Saturday, Monday and Tuesday

Spent last week at Mont Tremblant,  2 travel days and 3 full days on the mountain...runnign took a back seat! 

Saturday January 18
Did a little 4 km snowshoe with Kim and Tif.  Origianlly planned on a summit run but it was -27C and I was not into the cold.    The condos we were staying at were adjacent a golf course with a snowshoe trail so we hit that logging just shy of 4 km in just under 90 miutes ... good fun! 

Monday January 20
After not running for SEVEN days  I hit the good old treadmill at work logging a whopping back at 5 km run  @  6:00 pace then did and upper body weight routine. 

Tuesday January 21
Took it outside doing an out and back 10 km on the second.

Sunday, January 12, 2020

Stride Inside Pictures

Lots of great candid's when you pass the photographer every 90 seconds...

Weekend Mids 6&7

Wrapping up a week of nights this weekend ending in two runs.

Saturday it was 8 km on the treadmill at a more or less 7:00 pace.  Left knee has been bugging me at a 6:00 pace or faster.  Its just one of those nagels that pops up from time to time.  The best cure is to trade the treadmill and track in for a trail but thats not happening any time too soon.

Sunday it was 10 km @ 7:00 pace ... smooth sailing.  After the run I followed up with an upper body weight routine.

Saturday, January 11, 2020

Mid 5

5km run followed buy an upper body weight  routine this morning on my meal break.

Friday, January 10, 2020

Thursday, January 9, 2020

Mid 3

5 km run then a lift on my meal break this morning. 

Wednesday, January 8, 2020

Mid 2

Mid 2 featured a 5 km run on the treadmill at 4am. 

Tuesday, January 7, 2020

Stride Inside - Jan. 4, 2020

First and only run of the new decade was done on Saturday logging 45.5 km on the track at the Royal Distributing Athletic center.  It  was a bit of a weird day,  nothing bad but really nothing good either.  The effort was more or less the same throughout the event struggling through the first 3 hours to find a comfortable pace settling down in the second half.    The heart rate data really tells the story here ...

Logged a total of 116 laps ,  was going for 133 laps or 50 km but fell short.

Early Splits

Lap 1 - 00:01:37
Lap 2 - 00:01:34
Lap 3 - 00:01:33

Late Splits 
Lap 213 - 00:01:37
Lap 214 - 00:01:37
Lap 215 - 00:01:30

So thats the way the day went,  I was reeling in the HR in the second half.   really didn't have much more in the tank that day but I gave it a good solid consistent effort so I am pleased with that.  
I am use to 6 laps = 1 km at the Y ,  here it was 5 laps = 1+ km.  The timing wasn't done all that well.  There was a monitor that displayed your lap #  but it wasn't working or your name scrolled off before you were close enough to read  it.   I found the temps to be a wee bit on the warm side too.  Drank 2.5 l of water ,  4 S caps and 5 gels.   Didn't divide it up very well loading it more on the second half.  Overall I was a wee bit dehydrated and I had numbness in the finger tips so the electrolytes were out of wack.    
So yeah,  could have managed it better.   It wasn't a train wreck but not the kind of day I was expecting but I am happy to get in my first mini Ultra of 2020.