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.