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.   

Mid 5

 REST

Mid 4 - Same

5K @ 6:00 pace again this morning.  

Mid 3 - Solid

 5k@5am at the 6:00 pace ,  much easier this morning.  

Mid 2

 5k @ 6:00 pace...it was way harder then it should have been but I got it done.  Last K was better then the first K.   

Mid 1

 3k walk this morning.    Perfect set up for the first night shift running the trail marathon on Sunday.  

July Totals

July   -   208.8 km

YTP - 1,270.4 km  

There were two trail races ,  21.1 Sumit 700 at Blue and the Talley in the Valley 6 hour in Dundas.   

Summary 

Total Runs - 28

Rest Days -  5 

Road - 1 X 11.5 km

Trail - 6 X 87.1 km

Treadmill 21 X 121.7 km 

6 Hour Talley in the Valley Trail Race - Sunday July 30, 2023

 6 X 7 km loops were done logging 42 km in 5h41m on Sunday July 30th.   Finished 17th out of 51 folks lining up for the 6 hour. 

 My goal was to get at least 6 laps logging 42 km.    Each lap has an easy 2K of rail trail.  I decided to turn at least 1km @ 6:00 pace every lap.  1st 4 laps I got my 6:00 pace in then in the 5th I started but it felt like more effort then it should have been to I backed off not wanting to establish my 2023 Max HR LOL!    Temps were OK for a July race it could have been way warmer so we got a wee bit lucky.  I did a get on laps , 2,3, 4 and 5.   Did an S cap on laps 3,4,5 and 6.  Averaged around 600 to 700 ml of water /lap.   I stayed reasonably hydrated but fell behind on calories a bit could have used a couple of more gels.   I too it super easy on the last lap ,   I was tired and I was satisfied with what I had done.   

7K Splits 

52:40, 52:19, 53:08, 55:41, 1:00:03 and 1:06:41.  

 Legs were sore pretty much the whole race.  Nothing crazy just felt sore it was probably just a lactic acid buildup after the " sprints" on the rail trail.   If anything I have learned that its a good idea to do some speed work now and again.   The treadmill has been all 6:00 pace for a few months now however I haven't been very successful at taking that pace outside.   A few lessons were learned ,  well relearned on Sunday.   I really wanted the 6:00 pace to be my go to in most races at Endur in a couple of weeks.   The Full Marathon,  Trail and Alpine will all be slower!   

 Up next ...the Endur Ultimate in 2 weeks.