Mid 5,6 and 7

 Mid 5 8K at an easier pace 

Mid 6 10K on a warm summer morning

Mod 7 Took it inside for a 5 km walk on the treadmill. 

Mid 4

 You know you have slowed down allot when a 6:00 pace is considered to be  speedwork.  Logged 7 km running around APK this morning, 

Mid 3

 6 Laps around APK this morning.  Nice temps in the high teens with loads of humidity and not a whisper of a breeze ... a little warm but very pleasant. 

Mid 2

 5K at 5am looping around Allan Park this morning. 

Mid 1

 Yet another round of mids.   Logged a 3 km walk on the treadmill on my break this morning. 

Weekend + Monday

 Spent the weekend at Sauble.  Had a couple of good beach runs.   Saturday it was 12.6 km from the beach house to French Bay and back.   Sunday I headed the opposite direction towards the river entrance then looped around Sauble Meats coming back on Lake Shore then popping up to 2nd just short of the main drag before I dropped down to the beach again... 8.4 km.   Both runs were fully exposed ,  sunny and mid 20's perfect beach weather.  This was about as close as I come to speed work logging some sub 6:00 pace.  Monday it was 6.5 laps of the backyard trail logging 6.0 km then it was a hammock session the tunes were as good as the cold beer!  

Trail Friday

 5 loops / 4.9 km for me on the backyard trail before lunch today. 

Back on the trail!

 Hit the backyard trail today logging 6 laps on a beautiful afternoon.     Did a little extra distance off the beaten path coming in at 6.6 km today.   

Lunch Run

 5k lunch run on the treadmill on my meal break this evening.   Left Knee acted up a touch I tried running more in the middle of the treadmill hoping the difference in the gate would help alleviate the treadmill troubles.  I can run 50 on trails ,  fly down hills yet a 6:00 pace on a treadmill causes some pain in the knee!  

And another

 3K walk this eve on a late meal break just before I departed work.   

Walk

 Back to work,  a little sore after flying down the hills at Blue Saturday so I logged a 3 km walk on the treadmill on my meal break this evening. 

Summit 700 21.1 Alpine Trail Race - Saturday July 9, 2022

 It was fun ,  allot of fun love running where I ski locally at Blue Mountain.    I did however find my new Max HR  LOL ... more or less pegged the HR through the entire 3hours 14minutes  35seconds  of the race.  

 It was a fun race ,  walked all the steep uphill's even then the HR was mostly in the low 150's.  New MAX HR for 2022 is a very believable 166 BPM.   Normally I don't run so close to the MAX but being a short race I didn't have to worry about fatigue it would be over before my body reacted.   Temps were prefect ... didn't melt,  nice breeze here and there and temps in the high teens low 20's in the shade.   Walked the grind ,  the first of three bottom to top trails , with Robin and had a nice chat.  Took off on the first downhill loving opening it up.   HR after the first downhill 3kis in was already in the 140s.   The climb up waterfall seemed to go on forever ... a chair lift is way easier to get to the top!!!!    More or less was very aggressive on the rest of the race.  I started way back in the field a passed probably 100 or more folks during the race ... it was fun.   After the race it was a party atmosphere.  I traded in my meal ticket for Beer and got handed another two so it was a very good finish.    

I finished in 161 the place out of 328 participants and was 125 out of 223 men  and was 3rd in the 60-69 age group.  There were only 6 in my AG ,  only 3 finished.   

Thurs July 7

 Another 4.8 km on the backyard trail. 

Wed July 6th

 Did a second run logging another 5 laps / 4.8 km on the backyard trail. 

Running taking a back seat!

 Been busy being off and not logging many Ks after the 50 K Pure Grit 10 days ago.  I was at Sauble over the long weekend and managed two 5 k beach runs ,  Thursday and Sunday.  Today Wednesday I logged a 4.8 km run on the backyard trail with Dax.    Planning a second run later today just hanging out at teh house plugging away at a few projects.   No lone runs planned ahead of Saturdays 21.1 Summit 700 at Blue Saturday.