Last 2023 Run

 May have run the last run of 2023 logging a little 5.2K out and back on the 2nd.

Last Treadmill of 2023

 Thats a wrap on lunch runs for the year 2023 logging a 5K on my meal break today. 

Again

 5K the usual way on my meal break today! 

Lunch Run

 5K again today on my meal break. 

Boxing Day

 Working another stat ,  boxing day.   5K done the 2023 usual way.

XMAS at work!

 Working today ,  logged a 5K run @ 6:00 pace today on my meal break...it was hot!

Friday Trail

 4.8 km on the backyard trail Friday morning.   

Walk

 Beat the legs up skiing last night,  3K walk at lunch today! 

Lunch Run

 5K on my meal break … the usual way!

September - October - November Summaries

 A wee bit behind on my monthly! 

September 

No races ,  23 runs 

Sept 164 km

YTD 1679.4 km

Rest Days X 6

Beach 5 X =38.1 km

Road 1 X =10 km

Trail 5 X =40.1 km

Treadmill 15 X =75.8 km 

October

1 race ,  the Wise Raven 6 hour , 22 runs

October 135.6 km

YTD 1815 km

Rest Days X 13 ( was away on business in Obejewan Oct 2 through Oct 10 ) 

Trail 8 X = 65.8 km 

Treadmill 14 X =70 km 

November

1 event ,  Ultra Legends 2 hour fun run, 21 runs 

November 119.4 km

YTD 1934.4 km

Rest 7 X

Trail 2 X =20.2 km

Tradmill 19 X =99.2 km

Road 1 X =7.2 km 

Its Monday

 4th day of the 6 day work week only 8 hours today so I logged a 5K run at a 6:00 pace today on my meal break. 

Double Header

 10 km @ 6:00 pace both Saturday and Sunday on my meal break.    

Weigh in ,   182 lbs. …. time to put the breaks on the ice cream for awhile.   

Back to work!

 5K @ 6:00 pace today on my meal break.   Left Knee was a bit tentative in the beginning ... nothing to be concerned about just one of those things you just run through.  

Backyard Trail

 4.8 km on the backyard trail today.  First run in 6 days,  it was nice! 

Been Skiing

 Not much running last week it was the first ski trip of the 2023-2024 season.    Planned a day in Vancouver which of course included a wee 5K run in Stanley Park.     

Weekend

 Saturday -  Lousy weather ,  a few cm of slush on the ground and it was falling out of the sky so I opted to head to the Gym at work and logged a 10K run @ 6:00 pace.  

 Sunday - Ditto Saturday with the exception of going 12K.   

Breaking the mold!

 6K @ 6:00 pace today on my meal break.  

Walk

 3K walk this evening on my meal break. 

Lunch Run

 5K @ 6:00 pace this eve.  

OK Today

 5K 6:00 pace today.   

Lunch Run

 5K ,  only a few at a 6:00 pace this eve on my meal break. 

Fun Run for the "Ultra Legends" - Saturday November 25 - Shades Mills

 

Picket up Grant and headed to Shades Saturday for a 2 hour fun run.  It was the Outrace year end and they were honoring Hans and Helen ,  "Ultra Legends".   As expected the who's who of the S. Ont trail running crowd were there.  It was just a ton of fun catching up and seeing everyone.    There was a feast of Pizza and Cake afterwards ,  a nice way to end the season.  

Thursday

 5K @ 6:00 pace last week Thursday,  was feeling much better.   

Walk again

 Feeling even worse tonight,   expect to be better by tomorrow.   Just a 3K walk on my meal break this evening. 

Walk

 Covid and Flu shots today ,  a good excuse todo a 3k  walk whilest the immune system kicks into high gear. 

Back to work ... Monday

 Working eves this week.  Logged a 5k run @ 6:00 pace on my meal break.  

Friday

 5K @ 6:00 pace today on my meal break … almost the weekend! 

And again!

 5K @ 6:00 pace today on my meal beak. 

Just like yesterday and the day before.

 5k again 

Tuesday

 5K the usual way today on my meal break. 

Lunch Run

 5K @ 6:00 pace today on my meal break. 

Weekend

 Had a 3 day weekend only got one run in on Sunday 4.8 km on the backyard trail with Dax.   It was sunny ,  little wind and 5C ...very pleasant for mid November weather.   

Run ...yeah!

Feeling better today ,  5K @ 6:00 pace today on my meal break. 

Walk ...grrrr!

 3K walk on a late lunch today ... feeling a little under the weather.   

And again!

 5K @ 6:00 pace today on my meal break! 

3 Consecutive

 3rd of  6 planned consecutive 5K @ 6:00 pace  meal break runs done today ...feeling rather good I do say! 

Awesome!

 One word to describe a lunch run ... AWESOME!   Another 5K @ 6:00 pace today on my meal break.   

Lunch Run

 No excuses today ,  5K @ 6:00 pace ...ski season is coming. 

Emilie's 7k Run/ Walk to Fight Cancer - Fundraising for Canadian Cancer Society

Only one run through the week, Thursday November 2nd running  a 7.2 km  retracing Emilie's last run a year to the date.   She lost her life over the summer to cancer leaving behind two children and a husband.   

https://fundraisemyway.cancer.ca/index.cfm?fuseaction=donordrive.personalCampaign&participantID=3088

Mid 6&7

 Mid 6 - 5 km walk

Mid 7 - 10 km run between a 6:00 and 7:30 pace. 

Mid 4 and 5

 Mid 4 - 5K @6:00 pace

Mid 5 - 5K @7:30 pace 

Mids 2&3

 Mid 2 - 3K walk ,  I was tired.

Mid 3 - 5K Run ,  started at 7:30 pace but it wasn't comfortable so I cranked it up to a 6:00 pace and it was way more fluid. 

Mid 1

  Doing another round of mids this week.  Mid 1 was a 3K walk on the treadmill at 5 am then a 4.8 K run on the backyard trail with Dax at 4:30 pm after I woke up.   

Wise Raven 6 Hour Trail Race

 Returned to Camp Heidelberg's 2.5 km trail loop doing the Wise Raven 6 hour event.  I wasn't super into the race and treated it as just a good long run.   The weather was rather nasty,  too warm for running pants but too cold for shorts add a bit of rain and some gusty cold winds...not my ideal running conditions .  I was going to set up my Aid Station/Chair on the loop but opted to go slightly off course setting up inside.   Instead of gels I opted to take a lunch break half way downing a G and a Pastrami on Rye Sandwich.    Only drank 500ml of water in the first 3 hours ,  a G at lunch then that was it until the race was over.     Started the first loop with running pants,  stopped and took then off after one loop.   At lunch I changed into a dry T and switched shells.  With 1 loop to go I changed into my pants and swapped out the wet shirt for a dry one then just walked the last 2.5 K not wanting to sweat again!  It was a fun event seeing allot of the Endur folks + lots of other running peeps.   I am glad I did it  I was happy to get a long run in and the easy pace with breaks made for a quick recovery with no ill affects the next couple of days after the run. 

Repeat repeat repeat

 3K walk on ,y meal break this eve.

Good Weather

 The weather held out today so I was able to log another 4.8 km backyard trail run with Dax. 

Repeat Lunch Walk

 3K walk on my meal break this eve. 

Repeat Trail

 4.8 K on the backyard trail this afternoon.  Both the dog and I needed it! 

Lunch Walk

 3k on my meal break this evening. 

Trail Tuesday

 Ir is a pleasant mid Oct day , 10C and a bit of sun.  Took Dax out for a 4.8 km backyard trail run. 

Lunch Run

 5K on my meal break this evening. 

Backyard Trail

 4.8 km on the backyard trail with Dax this morning.   Started breaking down the mancave for the winter!  

Friday

 More routine today logging my third consecutive 5K @ 6:00 on my meal break.   

Lunch Run

 Getting right back to the usual routines logging a 5K run @ 6:00 pace today on my lunch break. 

back in the office

 5k the usual way today on my meal break.   Speaking of break last week there was no time for running but it was physical work for a few days a reasonable replacement. 

Obedjiwan

 7 days without running this week! I have been away in a remote part of Quebec building and commissioning a new 3.8m antenna that serves to bring telephone service to Obedjiwan.   Days were long 10-15 hours  there has been no time to run.    Today we started at noon so I had a little time to get out logging a little 7K run.  It was an out and back from the camps we are staying in.   Very beautiful rolling Canadian Shield at its best.  

My out and back 

Zoomed out

Zoomed Out 

Been Running

 Sept 27 - Rest day,  went to visit Mom in London.

Sept 28 - 4.8K on the backyard trail followed by a hammock session.

Sept 29 -  6.3 km on Sauble Beach

Sept 30 - 10.3 km on Sauble Beach

Oct 1 - 4.8 km on the backyard trail followed by another hammock session

Wanted to do a long one at BV over the weekend but I ended up being too busy! 

Lunch Run

 5K @ 6:00 pace today on my meal break. 

Walking Monday

 3K walk on my meal break today! 

Taking it outside at work.

 10k running my 1K loop around the perimeter of the antenna farm at work today on my meal break.   Somewhere around a 6:30 pace ,  there is a hill albeit not too big and a super nice grade.   

Saturday at work!

 10k @ 6:00 on my meal break today.   

Twice Friday

 It was super nice late summer weather when I got home after work so I headed for the backyard tail and a hammock session logging 4.8 km.    There has been lots of pop in the legs this week.  Not sure why perhaps Endur week took more out of me then I realized.   

Friday ...NOT

 Tuesday on a Friday day 2 of 6 at the office today.   Another 5K @ 6:00 pace today on my meal break. 

This week!

 Only 2 days off after mids!

Tuesday 4.8K on the backyard trail. 

Wednesday 4.8K on the backyard trail followed by an overdue Hammock session. 

Thursday ,  back to work and its 5K @ 6:00 pace today on my meal break.  

Mid 7

 5.5 K walk this morning wrapping up another series of "mids".   

Mid 6

 10K done ,  varied the pace between a snails pace 7:30/K to my decade ago every day 5:00/k pace.  Didn't really feel like running but I knew I needed to get it done.    

Mid 5

 Another 3K walk this morning ...just because!

Mid 4

 5K @ 6:00 pace this morning on my meal break. 

Mid 3

 Super tired this am logged a 3K walk on my break this morning 

Mid 2

 5K at a mostly 6:00 pace.  

Mid 1

 3.5 km walk on my meal break this morning. 

Weekend

 First long one since Endur logged on Saturday doing my favorite and toughest 21K trail loop. 

It was slow and seemed harder then usual but I haven't been doing any distance the past few weeks so no great surprise.  '

Lunch Run

 5K @ 6:00 pace this evening on my meal break

August Summary

 August    245.0 km

YTD      1,515.4 km

Highlight of the month was the 7 races over 8 days running my 5th Endur Ultimate.  Other then that it was pretty quiet.  

Endur Ultimate - 7 Races ,  160 km 

Treadmill -   12 X 75.4  km 

Trail 2 X 9.6 km 

Walking

 3K walk , feeling tired this eve.  Sometimes its just nice to go for a walk on my meal break.  

2nd Run Tuesday

 Back to work today. Logged a 5K @ 6:00 pace today on my meal break. 

Vacation Mode

 I was off last week and not running much.   

Thursday the last day of August  it was 5.6 km on the backyard trail.

Friday September 1,  11.5 km on the beach running from 6 St. in Sauble North down to French Bay and back.

Saturday September 2, 5 km beach run/walk with my 9 year old granddaughter 

Sunday September 3, same a Saturday another 5 km beach run/walk with granddaughter.

Tuesday September 5, 4.8 km on the backyard trail ...it was getting hot,  Dax only lasted 1.2 K.    

Two Run Friday

 4K on the backyard trail ,  Dax along for the run.   

RUN

 5K @ 6:00 pace on the work treadmill today.  It seemed hot! 

Walk

 3K walk today ... ran enough last week.  

1st Run

 1st run since Endur and first run in my Stenson ATR 7s logging 5k @ 6:00 pace on my meal break today.  

Again!

 3.3K walk at lunch today.   

How Fitbit recorded my Endur , minus the 1/2 Sunday

 

Lunch Walk

 Was going to run but after 160km last week I figured a walk would be nice.    I am breaking in some new shows the Stenson ATR 7,   heel is allot different we will see how that plays out.   

Endur Stage 7 - Full Marathon

 Thats a wrap on my 5th Endur Ultimate completing the Full Marathon in 4h56m54sec an average 7:02 pace.   Started at 6:00 am so it was a super early morning.  I didn't have any particular plan in place just an easy full averaging around a 7:00 pace and that is what I did.   The surprise was my super low heart rate.  Fist of 5 laps was in the the high 1 teens the next few laps it was 120s   it wasn't until the end of the race that it pushed into the 130's.    I brought in 500ml + a dixie cup or two as well as a gel each lap.    Looking at the Garmin data the calories burned were 1,952 which explains allot I never went into fat burning mode...or barely.    It go super hot after 10am it was was really starting to play for those still out there running.     I have already register for the 2024 event ,  another "Runcation".  

Endur Stage 6 - 10K Track

 Not much to say about a 25 laps on a 400 meter track,  it was fun ,   the weather was perfect and I paced by feel only looking at my 1K splits.    I wanted to get it under a 6:00 pace and I did with an average 5:34 pace exceeding my expectations again.   It was never crazy hard but not easy just moderately hard shall we say.    Had a good kick at the end my final 2K were the fastest split.   

 Finished in 55m45sec good for 25th out of 35 finishers.   

2.5 K Splits 

11:05

11:06

11:19

11:05

10:46

Endur Stage 5 - 25.6K Trail Run

 It was suppose to be an Alpine run but Baden was a no go after the rain last night.  Non the less teh Garmin said we did some elevation coming in at 608 meters.   Didn't really have a goal in mind other then keep it around a 7:30 ish pace.   I finished in 3h8m11s 25th out of 34 finishers averaging a 7:21 average pace.   Was shirt off the first 5 laps then put it back on I was feeling chilled ,  the core in particular.   Temps were in the low teens and there was a strong wind at times.   It started to warm on on the 9th lap so the shirt came off for the 10th and final lap.  Did.    1L of water and 2 GU Gels and a G Shot on the last lap.  Carrieed a hand held for laps 4 and 7 consuming a gel and taking in 500 ml of water.   Didnt need more hydration or nutrition with the weather being cooler and my slower pace.   HR was low through the first 7 laps ,  120's into the 130's on laps 8  and 9 it rose into the 140's and I gave er in the last lap pushing it up into the 150's.   All and all it was another moderate effort push into hard on the last lap.   Only 2 races left this week the shortest ,  a 10K tomorrow then a Full Marathon on Sunday.   

Endur Stage 4 - 10 Mile Hill Run

 1h48m56 seconds was my time good for an average 6:46 pace finishing 27th out of 36 finishers.    Legs were pretty lethargic the first couple of laps but they started to wake up and move much better as the race progressed.  It was 25C ,  humid and no breeze a big difference from the very comfortable first 3 stages,   I wasn't really planning hydration or electrolytes but I quickly realized both would come into play so I started downing G 3-4 time / loop.    The last of 4 loops was way better temperature wise as the Sun got lower in the sky there was a bit of a breeze.  Up next 25K "Alpine " run ,  moved to Bechtel park due to some overnight rain.   

Endur Stage 3 - 30K Cross Country

 Stage 3 is complete,  it was wet raining half the race and it was quite muddy and a wee bit slippery...very fitting for a X Country event.   Finished 30th out of 42 participants in 3h41m53 seconds good for an average 7:24 pace.  I was aiming for a 7:30 pace so I am happy with my result today.   Ran shirt and vest free opting for AS water and 2 cliff blocks at the Start/Finish at the end of each of the 6 5K laps.   Average HR was 136 BPM but I did get up to 165 to 171 a few times.  171 would be my max but I am leaning more to believe its closer to 165.   I was wet the whole race.   I used some extra trail toes and body glide anticipating the wet weather.    Running in shorts and a ball cap cut down on any chance of chaffing and I am please to say it was a good strategy ,   no blisters either!  I never really fell off pace more or less holding it steady throughout the race.   There was pain in the quads again ,  nothing crazy just noticiable.   Its probably just a wee bit of a lactic acid buildup as a result of not training for these longer constant runs.  I was happy to get 3 laps in then it was all about getting to the 6th and final lap.     All and all a pretty decent run and as is always it was great hanging out with everyone after the race.   

It wasnt a good day for the Garmins GPS.   Lloyd is a stickler for accurate course measurements so I am quite sure we ran 30K today.

Endur Run - Stage 2 - 15K Time Trail

 It went better then expected.  Felt pretty tired yesterday and this morning.  Strangely enough that usually a sign that I am going to have a good day.   Being 6K shorter today my A gaol was a 6:00 pace B 6:30 pace and C I got it done before the cutoff LOL.    My official time was 1h29m27s good for a 5:58 pace.   I decided right from the get go to pace by feel not paying any attention to my Garmin other then the 1K splits.  First K was 6:30 ish I figured that would be the sort of the way things would go.   I started turning some 4:46 Ks and decided to real it in a bit after all it was early in the race aiming for 6:00's.    It was a slightly greater effort then yesterdays 1/2 once again the weather was really nice for a summer run starting in the high teens and ending in the low 20's.   I feel better then after yesterdays run although a wee bit tired .    Tomorrow its the 30K Trail at Shades Mills I am looking forward to slowing things down!   

Endur Run - Stage 1 - 1/2 Marathon

 Endur Run has begun doing the 1/2 Marathon this morning.    A goal was a 6:00 pace I was going to watch my garmins pace but opted to do it by feel instead.  Aimed for a "moderate" pace keeping an eye on the HR.   The course was a 7K loop,  first loop the HR was low 130's ,   next loop high 130's to low 140's and the final loop high 140's to low 150's.   Its not like I gave it my all and didnt leave anything out there but it certainly wasnt an all out 100% effort.  

My official time was 2h14m14s good for 37 out of 49 finishers and my average pace was 6m22s/km.  It was fun catching up with everyone this is the 5th time I have done the Ultimate and the majority of participants are alumni.   I am a little tired ,   and have a little pain in my quads so its time to rest ,  eat and  hydrate ahead of tomorrows 16K time trial.

Setting the pace!

 5K @ 6:00 pace on my meal break today.   No runs this week with the start of Endur tis week.  6:00 is my go to  pace for the "Speed Events".   

Mid 7

 12.5 km logged this morning ,  10K @ 6:00 pace then 2.5K @ 12:00 pace.   Dumb ass me didn't bring new socks the ones I wore were soaked with sweat doing the 21.1.  I dried them today but what remains is salt and it was abrasive causing 3 blisters ...grrrr.   I know better!   

Mid 6

 21.1 K @ 6:00 pace on my meal break today.