On the road again!

A little out and back on the 2nd yesterday.   Running will take a back seat for the next 12 day heading to a European Ski trip,  Switzerland and Italy.  There will be some running from time to time...love to run as a tourist! 

Winter Run

 7.2 km logged today an out and back on the 2nd.  Was only planning a little 5ker but I decided to add a couple of more hills.   

Lunch Walk

 3km walk today on my meal break.   Had dental surgery yesterday so I didnt run today ... too much jarring. 

Lunch Run

 5k the usual way on my meal break today.  Sunday was a planned rest day ,  Monday and Tuesday I was on a First Aid Course so no running!  3 days of rest did me well ,  enjoyed todays run.  Skiing tonight!

Saturday Trail

 4.8 km looping the backyard trail with Dax today.   

End of the work week!

 5K 6:53 pace ,  getting faster!    Want to get back to a 6:00 pace.    

Ditto

 5K @ 7:00 pace again today on my meal break. 

Lunch Run

 5K at a 7:00 pace today on my meal break.    

Tuesday Walk

 Late lunch today ,  walked 3 km on the treadmill.  

Back at it Monday

 5K on my meal break today.  No running last week traded it in for 3 full powder days at Whistler.   

Tuesday Treadmill

 5K at a mostly 7:00 pace today on my meal break. 

Back at it yet again!

 November was the month of getting back at it and my December is starting the same its a good thing its the off season.  Logged a 5 km run at a 7:30 pace today on my meal break.  

Sunday Treadmill

  7 km walk on the treadmill at work on my meal break.   It felt good ,  didn't feel like running its been a bit of a rough week sleep wise but I am back on track again.    

 weigh in 175 lbs, lightest I have been post covid.    

Friday Trail

 4.8 km on the backyard trail.   

Tuesday Trail

 5 laps / 4.8 km on the backyard trail with Dax.  

Mid 7

 Mid 7 was a blowout no running after not sleeping at all on Sunday then working a 12 hour night shift.   

Sunday Trail

 Couldn't sleep today so I headed out on the backyard trail decked in full rain gear and logged 4 k>   

Mid 6

 10 k @ 7:00 pace this morning.   

Mid 5

 Another 5k @ 7:00 pace this morning.  

Mid 4

 Another 5K at 7:00 pace this morning. 

Mid 3

 Picket it up a little to a 7:00 pace logging another 5 km on my meal break.  

Mid 2

 Slept unusually well today last night was a real slog.   Took another early meal break today and logged another 5 km at a 7:30 pace.  Almost 100% after being sick just a little residual congestion ... almost time to pick up the pace.   

Mid 1

  5 km on an early meal break this morning.  No running over the weekend I was either sick or too busy with other things.    

Friday Five

 Five K on the treadmill again tonight! 

Thursday Repeat

 Did the same 5 k run Thursday on my meal break. 

Treadmill Run

 5 km at a mostly 7:30 pace this evening on my meal break.   

I did something!

  3 km walk on the treadmill near the end of my evening shift tonight.   Felt tired today so I didn't want to push the trail run.    

Back at it ... YES!

 Sunday and Monday ,  today I was able to do 4.8 km runs on the backyard trail.  Just on the tail end of Bronchitis after a Head Cold....grrrr.    The weather has turned more seasonal  and there was a bit of snow and temps around freezing with no wind rather pleasant.   I was breaking in my new Speed Goat 4 Gortex shoes.   The toe box is way smaller then I am use to so its a bit tight and will require sometime to stretch them out a bit.   It was a very good time to run in waterproof shoes.    Dax is back so I am working eves my goal is to repeat this every day this week through the weekend.  

A truly lousy week!

 I got a rather nasty cold while I was away last week needless to say I haven't been running.   Its been 8 days since my Friday eve run in Saskatoon,   Other then a walk at work early in the week I did manage to do a 4km walk on the backyard trail on Friday!   On a positive note ,  the running bits are all rested up.   The plan is to hit the backyard trial in the upcoming week hunting season is over and I am working evenings.   

Back to APK

 Day 5 of the head cold I have returned to the office no longer infectious!    Didn't want to push it so I hit the treadmill on my meal break logging a 3 km walk ... better then not! 

Saskatoon Running

  I was working in Saskatoon last week and ran Tuesday through Friday after work.    Compared to the weather at home it was winter,  had a little snow on the ground Thurs and Fri with temps in the lower single digits.  I was staying near the center of the city staying on 4th st half a K form the river.   Found some fantastic paved trail to run on even figured out a really nice 6k ish loop that included running over a pedestrian walkway along side a rail track and a couple of other bridges.    They sure are high above the river and inspite of the place being mostly flat there was a bit of elevation  along the river.  It would have been very nice to be there in the green season.  

  I came down with a good old Sask cold and haven't run the pat 4 days ,  starting to feel a bit better now so hopefully back at it in the next day or two, 

Tuesday

Wednesday

Thursday 

Friday 

Haven't uploaded from Garmin yet but it was the same as the previous day about a K shorter coming in around 6 km.  

Looping

 Busy weekend,  not allot of time but I did manage 5 laps, 4.9 km on the backyard trail on Saturday.   

Trail Today

 I am off for the weekend after working the last one.   Dax and I logged 5 laps / 4.8 km on the backyard trail.

Lunch Run

 Logged 5 km @ 7:00 pace today ... slow yes ,  knee OK so far.  

Lunch Walk

 Water is shut down in the gym ... there was a leak.   Did a 3 km walk on the treadmill just so I didn't sweat!    

Two Run Monday

 As soon as I arrived home I suited up and grab Dax then headed to the backyard trail logging a 4.9 km run. 

Same

 Same weather , same run .  5K looping APK on my meal break today. 

5K the easy way!

 Another pleasant run around APK today logging a 5k run today.  

Super nice fall run!

 Working 12 hour days today so I was able to log a 10 km run outside.   It was 16C at noon with a gusty breeze and sun.    

Fitbit Data

Weigh in , 178 lbs ... beer season has ended!  

Got a new toy BP measured 110/70 ... yeah OK with that.  Just another metric to track!   

This week!

 Tuesday it as 6 km on the treadmill at work.  I wasn't working that day I was going by and dropped in the weather was too nasty to take it outside. 

Friday it was back to the office I logged 5 km at a 7:00 pace today on my meal break. 

Mid 7

 5k walk on the treadmill on my meal break tonight. 

Mid 6

 Slow 7:30 pace for 10K this morning on my meal break.  

Mid 5

 Did it again ,  3k walk on my meal break I just didn't feel like running. 

Races and Results Since 2005 - 18 Years of Racing!

 

Tobermory Trail Marathon Pictures

 

Mid 4

 Felt tired so I logged a 3 km walk on the treadmill on my meal break this morning. 

Mid 3

 No trail run today , slept and then when I woke up the weather was lousy and I just didn't feel like it.  Jumped on the treadmill at 4am and logged a slow 7:30 pace for 5 km ... it was nice. 

Mid 2

 Another 3K walk on my meal break this morning. 

Trail Tuesday

 Slept late ,  was super fuzzy nothing coffee won't cure!  I am motivated to get out on the trail ahead of Ski season using the poles is a game changer when it comes to engaging the upper body.  I was thinking of adding some targeted weight routines ahead of the snow flying but running with poles engages those muscles I was going to target ...win win for sure.  

 Put a light on and logged 6 laps on the backyard trail good got 5.6 km.  Leaves are dropping ,  there was one right at eye level hanging from a single thread of a spider web just at eye level centered on the trail.  It was like it was floating.    Moon was rising too,  no wind and mid teens a rather perfect night for a run.  

Mid 1 - Tuesday Treadmill

 3 km walk on the treadmill logged ... night 1 UGH!   Hoping to log a bit of trail time after sleeping today. 

Monday Trail

 Another 6 laps on the backyard trail on Monday .... it was  a pleasant 12C with Sun.   

Warmer today!

 12C ,  shorts and a tech t today logging 5.9 km on the backyard trail.  

First fall run.

 The warm weather has given way to more fall like conditions.   6C/Rain/Breezy it was a shell, ball cap, long sleeve tech t, shorts and high socks.   Made for a comfortable 5.9 km on the backyard trail. 

did it again

 5k around APK on yet another beautiful evening 

I needed that!

   5 km outside looping APK on my meal brake this evening.  Haven't run in 4 days so it felt great afterwards ,  a little awkward for the first 10 minutes.  Daily running sure does keep you fluid! 

Started this month how I ended the last!

 3 km walk on the treadmill this evening on my meal break.  

I walked today!

 3 km walk on the treadmill ...just because!  

Running slower ...

 I am intentionally running slower on the treadmill to try to prevent my left knee from flaring up.   Today like yesterday it was a 7:30 pace.    I am going to gradually build back to my go to 6:00 pace as long as things remain good.   5k logged again,  today it seemed easier.   

Back to work!

 That's a wrap on the summer holidays I am back to work,  back to the treadmill.   Slowed in down in an attempt to avoid treadmill hurt.   Did a 5k at a 7:30 pace today.  Also worked on running in the middle of the treadmill vs up front.  I as suspicious that the gate may have been off as a result of running up front. 

Tobermory Marathon - Run the Edge - Saturday September 25, 2022

 Ran the Tobermory Marathon for the third time yesterday.   The only time IO was looking for was a good one.  Patrick and I ran together the Ks just skipped away.   I finished in 7h18m  7 minutes slower then the 2018 effort but a whole lot slower then my 2017 6h10m finish.   The weather was great ,   high single digits to start ,  overcast with light breezes throughout the day and temps rising to the low double digits in the afternoon.  

 The average Heart Rate was lower then 117,  the 150s on the chart are a result of measurement errors by the optical HR sensor.   Also of note is the drop in temperature as measured on the bottom of the Garmin.  It actually got a little cooler in the last hour of the run.   

It was a pretty small Marathon with probably no more then 30 participating.  I was surprised when I received the 45 and up Masters 2nd place.   I am pretty sure I was the oldest person running! 

Wednesday Trail

 Too nice not to run yesterday potentially one of my last warm ones.   Logged 4.8 km on the backyard trail followed by a much enjoyed hammock session.   Not up to much this week with another the Tobermorry Trail Marathon on Saturday...a season finale of sorts! 

The London Double - Full Marathon Saturday - Half Marathon Sunday

 Well that was a fun running weekend!   A Marathon, Half Marathon two shirts and three medals and memories that will last a lifetime!    

 Saturday September 17, 2022 it was "That Dam Hill" run at Springbank Park in London.   This is one of my favorite go to yearly races.  This year they offered a special promotion a medal for those who do bith Dam Hill Saturday  and The London Road Races Sunday.  I choose to do a Full Marathon then a Half Marathon...I like a theme!    The weekend weather forecast was more summer like then fall.   We were fortunate and started the race at a foggy 16C and the fog hung around for the first couple of hours.   My plan all weekend was a 7 minute pace then walk the last 2km of the Marathon.   Things more or less unfolded the way I planned.  I fell a little behind on my hydration going into the last hour of the race slowing me down as my blood thickened.   I wasn't looking for a time other then around 5 hours so taking a little longer and enjoying the day was OK with me.   Had the pleasure of being paced by my old running buddy Gary Johnston for a few laps.  Also had moments with Han ,  Joe and Andrea some folks that I have been running Ultras with since 2007.      

GPS messed up the first of 19 loops so the data is a wee bit skewed.

Pace and HR data tell the tale of how the day went ,  solid through 4 hours then I was done.    

Temperature tells the tale too ..

I was pleased with the first 4 hours so much so I did think about an avg 7:00 pace bringing it home in under 5 hours but the reality of another race the following day plus the fact that I was behind on my hydration I decided to walk the last 3 km.   

Sunday was another day ,  felt tired at the start of the half  but otherwise not too bad.  I showed up at the start line just wanting it to be over but also looking forward to a tour of the city.     It took an hour before I really snapped out of my Marathon hangover and much to my surprise I really started moving well in the second half of the race so much so I had a negative split.     The course brought back lots of childhood memories of the city I grew up in I really enjoyed it.   There seemed to be as many marshals and volunteers as runners it was one of the best organized events.  Water stations were every few km,  I took in water but no salt or calories inn this race.   

Pace and HR tell the tale ,   better one this time! 

Cadence shows how I picked it up once the body woke up from the Marathon Hangover ...

It was a fun weekend ,  almost done to expectations with the exception of the last hour of the Marathon.    

Last Week

 With two races looming on the weekend it was a pretty quirt running week.   On both Tuesday and Wednesday it was a 5km run on the beach at Sauble.  

Sunday Trail - Around the hood!

 I thought about Beaver Valley but was super beat after the weekend so some looping and neighborhood trails were in order ,  and of course I finished it up with a hammock session.  

The weekend of not running, running- Run Woodstock

 That was allot of fun!   Crewing and pacing Grant was a blast ,   run Woodstock didn't disappoint.    I crewed and had a 100 mile attempt here back 2004 ish.  Its a pretty cool event with all kinds of theme races and live music.   Grant asked a few months ago if I would be interested and I jumped at the opportunity to go back.   I didn't register for any races planning on heading out for Grants last two 27k loops.   We traveled to Howell Michigan on Thursday afternoon and stayed the night.  On Friday morning we headed to the race about a 30 minute drive.   We had a campsite and I set the tent up while Grant got ready for his race to start at 4pm.    I saw him off then headed back to the campsite.  Carol Stewart was crewing Steve Stewart  and shortly after the race began she realized that the ever so important drop bag that was suppose to be at the start / finish was 10+ kms away at the wrong aid station.   We toured out ,  picked up the bag then dropped it where it was suppose to be ...crisis averted!  Grabbed some pizza after not enjoying my freeze dried Pad Thai ... for some reason on the trail it was to die for but it wasn't a good choice for dinner!   Figured Grant would be 3.5 to 4.5 hours for the first loop.   He came in at 7:45 pm,  3hrs 45min.  I helped him with his light as well as remove some extra water from his pack.   He was super hot ,  his pack and shirt were soaked ,  I was concerned.    It wasn't overly hot around the mid 20's but it was super humid so cooling was a challenge for him.    I took in the bands and crowds at the race HQ before turning in at 10pm.   I was right next to a porta potty and there was lots going on until midnight when things quitted down in the "Pines".   The 50 mile/50km races started at 6:00 am so the camp was pretty active just a little before 5 am.   I managed a little over 4 hours sleep enough to get me through my pacing assignment as well as drive home when Grant finished.     I was looking for Grants spits but strangely enough they don't list him in the results .   I cant recall what his second split was but it was slower then his first coming in sometime between midnight and 1 am.  I checked in the morning and his third split was at 6:50 am....he had a 6 hour ish lap ,  clearly in trouble walking through the night.   I figured he would come in sometime between 11:30 and 12:30 and it was 12:50 when he was through his 4th lap/100 km.... he was done.   They allow you to drop from the 100 miler in favor of the 100 km finish and thats what he choose to do.    I was already packed and ready to go when he finished so it was a quick shower and we were on the road shortly after 2pm.  Pulled into Varney a little before 8 and I looked at Grant and said that he would probably just be wrapping things up if he had of been successful.       Huge shout out to Steve Hunter who finished 6th overall in a little over 21 hours as well as Steve Stewart who hug in there finishing within an hour of the 30 hour cutoff.   

It was fun cheering everyone on I was disappointed that I didn't get to run but at the same time it was great adventure so much so I am planning to do a 100 at next years event.  

M T W T

 Monday, Tuesday, Wednesday and Thursday

Did a second run Monday staying awake after midnights logging 4.8 km on the backyard trail followed by a really fantastic hammock session. 

Tuesday - Rest Day ,  just busy with stuff no time to run.

On Wednesday I hit the beach logging 12.6 km.  It was sunny ,  a bit hot but a nice breeze into my face.   Ran to French bay and back ,  same as the last time I hit was at Sauble.   

Thursday - Rest day ,  should say travel day heading to Michigan to pace and crew 100 mile Grant at Run Woodstock".   

Mid 7

 5km walk on the treadmill on my meal break this morning....mids are done for now! 

60 minutes. 

Mid 6

 5 km looping APK again this evening.

37 min

Mid 5 , 5@5

 5k at 5am on my meal break today.   Took it outside it was a beautiful morning ,  dark at first and day break at the end... no wind and 18C. 

37 min

Mid 4

 5K @ 6:00 pace on my meal break this morning.    Still a wee bit treadmill gun shy but getting there ... no problems this morning. 

34 min.

Mid 3

 Late getting to the Gym again so it was a 3K walk / 36 minutes on the treadmill in the last hour of my night shift. 

Summer Summary - June/July/August

 June - 178.2 km

 July - 204 km

August - 227.1 km 

YTD - 1312.2 km 

 Running lots of races this summer almost the same as before covid.  In June there was 1 race the 50 km ish Pure Grit looping the Hepworth cross country ski trails.   There were 2 races in July ,  the 21.1 Summit 700 at Blue Mountain.   The ski hills were a blast ,  I really got into the run totally enjoying flying down the ski hills.  Next up at the end of July was my Talley in the Valley 24 hour race.  Talley was only a week before the Endur ultimate so I wasn't planning on going the full 24 aiming at a minimum of 50 km perhaps going a wee bit longer.   Went a around 13 hours logging 70 km my longest run in many years.    I really enjoyed going long and was moving  well through 60 km.  The last lap was done in the dark and I really lost interest to I called it a day heading home.   Augusts highlight was the Endur Ultimate.   Had a blast ,  loved the event although I was much slower then the previous years.  Plan on planning next years race calendar to try to  prep for Endur in a more appropriate way ... run faster LOL.    

 September is another great month with 3 consecutive weekends of events.  

Mid 2

  Logged 5K at a mostly 6:00 pace this morning on the treadmill at work.  I have been avoiding the beast for some time after it giving me some issues with my left knee.   I have moved from the front of the treadmill to the middle and the gate is a little more open ,  more natural !   So it was a good run with no issues.   

Mid 1

  Left it too long and didn't feel like running at 6am so instead I logged a 3 km walk on the treadmill 

Weekend Running

  Two runs on the weekend not quite what I was thinking but still OK. 

Saturday morning  it was 4.8 km on the backyard trail with Dax.   It was all about just getting a wee bit of trail time in and still breaking in the poles.   I am getting pretty use to the rhythm of running with poles and look forward to using them at a couple of events next month. 

Sunday ...beach run!   Headed from just south of 6th ave / Sauble  Beach then ran the entire beach south then included French Bay before heading back.   It was warm with full sun exposure ,   a nice breeze heading South then super warm heading back with the breeze at my back.   Took a little under 90 minutes to complete the run.   Didn't do any water so the 12.8 K I logged was quite enough.   

Pop goes the legs!

 First run since Endur that I felt like I had a little pop in the legs again.   I took it outside again on my meal break logging a 5 km run looping APK. 

Treadmill

 3 km walk on the treadmill tonight on a late meal break ...it as nice! 

Two Run Tuesday

 5 km looping APK on my break this evening.   The sun was just setting and the temperatures were very comfortable a really nice evening. 

Weigh in 177 lbs ... slowly coming down. 

Tuesday Trail

 Didn't run through the weekend was busy at first then I was fighting off a bug all better now!   Logged a wee bit of trail with Dax late this morning logging 4 laps good for 4 km.  

Friday Eve

 5 km on my meal break looping APK with Brad again this evening. 

Lunch Run

 Another 5K looping APK with Brad this evening. 

Back to work!

 5km looping APK on my meal break this eve.  Brad was along for the ride ... it was a nice evening and pace to chat away. 

Endur Stage 7 - Full Marathon - Rim Park Waterloo

  Stage 7 is in the books and so is another Endur Ultimate... I have already registered for 2023! 

  First a foremost it was a very early morning with the alarm set for 3:45 am planning a 4:15 am departure with a 6:00 am race start.    Went to be at 7:30 pm ,  asleep by 08:30 is only to be woke up by the neighbor's fireworks at 09:15,  yeah!   Had a restless sleep and woke up at 3:00 am and hit the ground running.   I was able to fit in 30 minutes in the hot tub with a coffee and made a bagel and another coffee to go and was on the road as planned. 

 In the past I started at 07:30 with a planned 4h12m finish.  This time instead of a 6:00 pace I planned a nice 7:00 / km run something I as sure I could sustain over the  42.2 km and not ever feel like the wheels were falling off.   The weather was perfect especially after melting there the week earlier running the 1/2 on the same course.   Didn't do much in the way of hydration or fuel until I was a couple of hours into the day when it started to get a bit warmer I moved to 700 ml water + a Gel / hour for the last few hours of the race.    I did what I wanted to and finished the day with pretty even splits and an overall 6:55 pace and a slightly negative split. 

8.5 km Splits 

1:00:57

57:46

57:13

57:50

58:21

  

 Tripped the clock at 4h52m7s ,  in 2017 it was 4:18:37, in 2018 it was 4:30:01 and in 2019 it was 4:31:25. Albeit my slowest Endur Marathon it was by far my most disciplined Endur 42.2 and I am quiet pleased with the results.     

 Its been a few years since I have done this sorts of volume or picked up the pace a bit.   The last time I felt this enabled was in 2019.   If someone asked me to run a Marathon tomorrow I would ask what time and where.  I do have to work on my pace for next year and will plan the race calendar a wee bit better doing a 70 km Ultra the week before Endur wasn't a great idea.   I will still do all the Ultras April through June  but change gears in July picking up a road race or two as well as the pace.   

Garmin Data 

Splits 

Endur Stage 6 - 10 km Track Run

 Stage 6 is in the books I was aiming for a sub 1 hour or 6:00 pace and came in at 58: 56 a 5:54 pace.   Garmin had me fooled I thought was sub 57:00 but if your moving between lanes or running anything but the inside your going allot further then 10 km.  I was a little gun shy after logging an extra lap yesterday... no big deal.  

Result 

Ronald Irwin

0:58:56

2 km splits 

12:09

11:48

12:08

11:41

11:10

2K splits are inline with how I was running.   Watching my 1K splits I thought I was Sub 6 on all laps ...it averaged out that way. 

Endur Stage 5 - 25.6 KM Technical Trail Run - Baden Hills

It was better today on the trails logged an extra lap coming in at  28.1 km instead of the advertised 25.6 km.  Its a 2.56 K loop done 10 times.   The timers missed one of my laps and when I was done they told me I had to do one more so it seemed like a good idea to keep going then show the data later.  GPS came in around 23 km after 10 laps but its one of those twisty turney courses all under tree cover so GPS is so so at best.  Lloyd goes to great lengths to measure the courses accurately.   It was no big deal doing an extra lap the course was fantastic with some pretty challenging elevation.   

Ronald Irwin

3:41:56

M

25

61

Ultimate

8:40

Durham

So I had a solid run the splits were not posted yet but there was only a small fade.  One of my fastest laps was probably the 11th with the adrenalin pumping LOL. 

There was some pretty decent elevation +/- 1,126 meters 

Did the whole last lap in zone 5 otherwise HR was pretty decent.

Two more stages to go ,  10 km on a high school track tomorrow then a full Marathon at Rim Park on Sunday.