Monday Run

 6K ,  5K @ 7:30 pace  followed by a 1 K walk on my meal break. 

5K today

 5K walk today on my meal break. 

August through November Running

 I have been ignoring my monthly stats the second half of this year so I caught up this week.  

I was away allot through the fall a total of 5 weeks,  4 with work and 1 ski trip.   I didnt run at all during the travel weeks!   

August 

One event ,  7 races the Endur Ultimate.   

August  - 238.9 km

YTD     -1054.20

Breakdown   19 Runs

 Trail 4X 81.4 km

Road 4X 94.3 km

Treadmill 11X 53.2 km 

Track 1X 10 km 

Rest 11X

September

1 race ,  the Tobermorry 42.2 " Run the Edge" 

September - 91.2 km

YTD - 1145.2 km 

Breakdown 12 Runs 

Trail 1X 42.2 km

Road 1X 5km

Treadmill 10X 44 km

Rest X18 

October

No races 

October - 85 km

YTD - 1230.2 km

Breakdown 18 runs.

Treadmill 13X 61 km 

Trail 5X 24 km

November 

No races

November - 64.4 km

YTD - 1294.6 km 

Breakdown  13 Runs

Treadmill 10X 

Trail 3X 14.4 km

Treadmill 10X 50 km 

10k Today

 10k logged,  9@7:30 with a 1K cool down walk. 

Days

 Back in the office today logging another 6k on my meal break.   5K @ 7:30 pace then a 1K walk 

Mid 6 and 7

 Mid 6 - I was tired and late so I logged 6k @ 12:00 pace 

Mid 7 - 10K @ 7:30 pace followed by 1K @ 12:00 pace.  

Mid 5

 It keeps getting better every day! 

7K logged this am,  6K @ 7:30 pace then a 1K walk.   

Mid 4

 Another 6K ,  the same as yesterday. 

Mid 3

 5K @ 7:30 pace then a 1K walk ,  2nd 6K night! 

Mid 2

 6K this morning ,  4K @ 7:30 pace ,  1K @ 7:00 pace then 1K @ 12:00 pace.  

Mid 1

 5K at 2:00 am , 7:30 pace. 

Thursday and Friday

 No runs over the weekend and Monday.   Thursday Eve I logged a 5k walk on my meal brealk,  Friday it was a 3K walk.  

Wednesday

 5K @ 7:30 pace tonight on my meal break.   Skied today so I was already warmed up before the run. 

Tuesday

3K walk again ,  long night at work with a late dinner hit the treadmill at 10 for a 3K walk.  

Monday

 2nd week of Eves.  Skied this morning ,  tired tonight logged a 3K walk. 

Back after a Ski Trip

 Back to work after kicking off the Ski season at Whistler.   Logged a 5K @ 7:30 pace this Eve on my meal break. 

Saturday Treadmill

 5k on the treadmill this morning before breakfast. 

Thursday

 3K Walk ,  didnt feel like running. 

Tuesday and Wednesday

 Missed blogging yesterday ,  nonetheless both today and yesterday I ran 5K @ 7:30 pace on my meal break.

Monday Lunch

 5K @ 7:30 pace today on my meal break.  

Saturday trail too!

 Another 4.8Ks with Dax on the backyard trail on Saturday. 

Friday Trail

 4.8k on the backyard trail with Dax..  

Lunch Run

 5K @ 7:30 pace today on ,y meal break. 

Better today

 Head cold is behind me logged a much more enjoyable 5K on my meal break today. 

Head Cold

 Didnt run yesterday ,  head cold.  Much better today logging a 5K @ 7:30 pace today.  

Sunday

 5K walk ,  came down with a head cold. 

Saturday at work.

 7K on the treadmill ,  ran first 5 at a 7:30 pace then finished with a 2K walk...it was nice.  

Friday the 15th of November

 Hard to believe but its true Friday was my first November run!    I was away with work again and really had no time to run.   I had brought my running gear and fully anticipated getting out!   

Started my November with 5 laps on the backyard trail, 4.8 km.  Walked the first and last lap if no reason other then to ease back in and its nice to walk. 

Walk

 Felt like I was coming down with something the past couple of days.    Wanted to do a trail  run with the 22C weather today but resisted opting to rest.  I did however manage a 3K walk on my meal break. 

Last week

Busy last week ran 5K lunch runs Tues ,  Wed and Fri ...all 5K @ 7:00 pace. 

A wee break

 After a busy day yesterday its good to be back at work for a rest.  Logged a 3 km walk  on my meal break to kick off the week. 

Sunday Trail

 After a very busy morning I couldn't help but hit the backyard trail for a 4.8 km run followed by a late season hammock session...it was very nice. 

4 in a row!

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

Lunch Run

 Make that 3 in a row logging another 5K @ 7:00 pace today on my meal break. 

A little faster

 7:30 pace is super slow.  Picked it up to a 7:00 pace ( still slow ) on todays 5K during my lunch break.   6:00 again in the new year I will gradually work up to it again . 

Busy weekend

 It was a busy weekend where running took a back seat.   I am at work today and did a 5K @ 7:30 pace on my meal break. 

Friday 11th ...more trail +

 20C ,  5 laps , 4.8K followed by a hammock session.   It was a really peachy run! 

Thursday Trail - With Dax

 Had my furry buddy along for a little backyard trail today logging 4.8 km.  It was a nice fall day ,  10C and a cool North breeze however the sun still felt warm.  

Monday Trail

 5 laps , 4.8 km on the backyard trail Monday afternoon.  Its been quite some time since I looped my trail.   First lap was clearing branches and trees that had fallen across the trail.    

Sunday Eve Run

 Hit the gym for  second time today logging a 5K run @ 7:30 pace. 

Lazy Sunday

 Yesterday was one of those days at work,  didn't run!     Today on break 1 I walked 5K @ 12:00 pace,  it just felt nice.   Been on a 21 day stretch with 1 day off...time for a break.  

Surprising weigh in ,  178 lbs.   Probably a wee bit of muscle loss with a wee bit of fat gain LOL.   Will get back on track soon aiming for 100 Kish Nov/Dec then a slow build in the spring, 

Friday - Two in a row!

 Ran 5K @ 7:30 pace on Friday during my meal break. 

Its been awhile

 I was away on a work trip not doing any running.  Today I am back in the office and did a 5K @ 7: 30 pace...it was nice ! 

Thursday - Ottawa Run

 Heading North ,  had a layover in Ottawa and was staying out near the airport.   Managed a short 5K run after I arrived in the afternoon .  It was super hot ,  27C ...very warm for Ottawa for this time of year.

This week

 Too busy to run and really feeling tired after the weekends Marathon.  I did get to the Gym yesterday and again this evening and logged a 3 K walk each time.  

Tobermory Marathon - Run the Edge - Saturday September 14, 2022

 7:24:28 ,  its a tough but awesome trail race.   Completed the Tobermorry Trail Marathon on Saturday, probably the 4th time I have done this event.  Its a must do local race and probably one of the toughest 42.2's in Ontario,  43 folks started  only 34 finished.    Last time I was 5 minutes faster ,  a much cooler day and probably a wee bit more prepared.  Nonetheless I  enjoyed the race and will be back next year if possible.   It got quiet warm coming back from Cyprus.  I managed Hydration/Nutrition/Electrolytes well and was able to run all the way albeit slowly.    

Friday

 3K walk today ahead of tomorrows Marathon! 

Run today

 Got to the gym on my normal time logging a 5K @ 7:00 pace today

Walk

 3K walk at the end of my shift today! 

Lunch Run

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

Monday , back to work!

 Started the running week with another 5K @ 7:00 pace today on my meal break. 

4 in a row!

 Both Thursday and Friday it was another 5K @ 7:00 pace... 4 consecutive daily lunch runs.  

A wee bit faster

 7:30 pace on a treadmill is brutally slow.  Picked it up to a 7:00 pace today logging another 5K on my meal break. 

Lunch Run

 5K @ 7:30 pace today.   Back to work! 

Back at it!

On vacation ,  busy but fit in a couple of 5Ks at Sauble to round off August,  one Thursday and one today Saturday.  

Lazy running week

 Talk about go from one extreme to the other ,  last week 160 km ,  this week 10 and 5 of it was a walk this evening.   It was just a busy week with lots going on both at home and work.  Next week will be a little better ended this past one with a walk on the treadmill at work logging 5 km. 

back to work

 5K @ 6:00 pace today on the treadmill.  First run since Endur ,  felt ridiculously fast! 

Weigh in ,  176 lbs ,  a year low... thanks 4K+ calorie burn a day aka Endur.; 

Endur Stage 7 = Full Marathon

 That a wrap on the 2024 Endur Ultimate event.   Ran a great marathon to wrap it up,  allbeit and easy pace even getting a negative split

It was 5 laps of an 8+k loop.  The weather wasn't too bad ,  super humid at the start getting better a we went along.  

I took an S Cap gelled and drank 500 ml of water heading out on each loop more or less walking 400 meters.   I also took one cup of water at the 5K aid station on the way back.   Felt like I had enough of the base needs.    There was a couple of small hills in the last K I walked them just as a break from the constant running.    Heart rate was reasonable.   I could have pushed it more but I wasnt trying for a specific time just wanting to keep it under 5 hours. 

Cadence was pretty consistent with the exception of picking it up a bit at the end of the race. 

I finished 24th out of 40 participants in an official time of 4:56:57.  

Endur Stage 6 - 10K Track Race

 Track race is done ,  cruised it trying for a 6:00 pace.  Heart rate was in check,  low 140s and holding steady.  It felt a wee bit warm with the high humidity.   Came in 22nd out of 30 participants with a time of 1:00:53 yielding 6:05 pace.  

Endur Stage 5 - 25.6K Alpine Run

 

We returned to Baden today the rain held off much so Bechtel was out!   Its a great 2.6K loop done 11 times.  Overall elevation was somewhere around 1,100 meters.  Its a great single track only a couple of technical sections ,  two big climbs and one very fast half K or so drop at the end.  At the last minute I grabbed a hand held water bottle.   Planned to drink  2 liters/4 hours but I goofed and it ended up around 1.5 liters.   A wee bit light on the hydration.  Managed 3 gels and 4 s caps.  The run went well,  just a little slower then I expected.  My finish time was 3:53:07 yielding and average 9:06 pace good for 20th place out of 30 participants.  

Splits 

Endur Stage 4 - 10 Mile Hill Run

 

Thats a wrap on stage 4.  Had an OK run ,  negative split finishing 24 out of 33 participants that started in 1:54:56 yielding an average 7:08 pace.   

Endur Stage 3 - 30K Trail Run

 

Had a good day yesterday ,  approached it as a nice lazy little 30K trail run.  Mentally easy ...yes,  physically easy ,  not so much more  a moderate effort.  Had a slightly negative split....

Nailed the hydration and nutrition.  It was 6 laps ,  each lap I grabbed a GU Gel and a 500ml bottle of water.  Did a run walk to the aid station on the loop then disposed of the bottle and GU pack.   

I went out easy intentionally.  Heat came on in the last hour otherwise it was a pretty comfortable day.   Finished 22nd out of 34 starters ,  official time was 3:50:17 yielding a 7:41  pace.   My go to trail race pace is usually 7:30 so I am quiet please  with the 7:41 based on the easy start and moderate finish.  

Unfortunately we dropped 4  participants from the Ultra ,  2 DNS's and 2 DNFs.   Hopefully the still come out as guest runners.  

Endur Stage 2 - 15K Time Trail

 

 Stage 2 was an OK day.  I really tried for a 6:00 pace but fell a wee bit short coming in at 6:03 pace according to the official results.  I finished 22nd out of 34 participants in 1:30:51.   Going out off the start I was breathing like a fish out of water.   After a K I settled in trying to slightly sub 6:00 Ks.  I was feeling good through 5K until after the 7K turnaround.   Around the 8K mark we were running beside a buy road and somewhat exposed.  I got a wee bit hot and a few Ks later noticed the heart rate starting to push into the 150's so I reeled it in a bit heading back into the forest trail.   So yeah ,   another decent day doing what I am capeable of I have nothing to complain about.  One thing I noticed looking at the results is may cadence really picked up over yesterdays 1/2.   Endur is the yearly event where I learn how to run again!  

 

 That was fun , more or less the same as last year just a couple of minutes slower.  I really didnt know what to expect today after the week I had.  Went to bed a 8:00 pm with the alarm set for 4:40 am.   Slept well plus its been 2 days of antibiotics so I woke up feeling like a new man.   It was a pretty simple plan,   run a bunch of 6:00 Ks and see what happens.  Reeled it in a bit on the last of 3 laps when I caught the heart rate rise into the 150s.   Cant sustain 150's last few Ks are OK but otherwise 140's.  Right foot cramped allot on the second lap.  Thought for a bit I may have to stop and massage it but it quieted down on the third lap...I can usually run through it.  

 My official time was 2:16:41 good for 34th out of 46 participants.   7K splits were 

44:13

45:17

47:11

That a wrap on this weird week!

 One more 3K walk on  my meal break.    Got some medical help ,  now on antibiotics.    Came down with a fever again this eve!   Hope to be feeling better by the start of Endur Sunday. 

Eve walk!

 3K again ,  not feeling up to it.   I am fevered and going to see a doctor tomorrow.  

Backyard Trail

 Just a lazy little 4K on the backyard trail before work today ... Dax was along. 

Not feeling great!

 3K walk again ,  feel like I am a bit fevered the body is hard at work fighting off infection after Sundays tumble.  Wound doesn't look too bad.   After 3 days of holding it together with Band-Aids I took them off after my shower.  Nonetheless if I am still not feeling it tomorrow I will seek medical attention.     

3K walk logged again this evening. 

same

 3 k walk again ...just tired! 

Lunch

Eves again this week.  Started with a 3k walk ,  keeping the right elbow as quiet as I can. 

Weekend

 Saturday - 4.8K on the backyard trail late on a very warm August afternoon.   Hammock session afterwards. 

Sunday - BV 21 steamy Ks in the afternoon...kit was nice.  Had a good wipeout 2K to go.  There was blood ,  not gushing so I just let it coagulate.  There is a deep gash in my right elbow it may need some medical attention if its still bleeding tomorrow. 

License to walk

 3K walks this eve,  going long tomorrow

Longer

 Didn't get a break last eve ... one of those rare night on the job!  Nonetheless I doubled up my break tonight and logged an 11K at a mostly 6:00 pace.  HR at 10K was 133 ,  encouraging! 

Lunch Run

 5K lunch run this evening on my meal break , 6:00 pace. 

Walk

 Tired this eve,  logged a 3K walk. 

Talley In The Valley - 6 hour Trail Race - July 27, 2024

 Just wanted a long run ,  longer and tougher then 6 of the 7 Endur races.  Plan was every time I hi the rail trail I log a  6:00 K .  I didnt do this on the first lap I was busy chatting with another runner.  I did how ever achieve that goal on the next 4 laps posting a 5:49, 5:49, 5:53 and 5:51.  The 5th lap was the toughest.  Heading out I did a giant freezy walking the first 2Ks of the loop.   Hit the rail trail and once again picked it up.  At the end of the 4th  and 5th sub 6K I checked the HR and it was 151 / 153.   Not really in the sustainable range max is now around 165.   Target HR for all Endur will be 140's avoiding to much in the low 150's.   It was hot too not crazy hot ,  not crazy humid some pretty good sun exposure.   I managed the heat OK.    I still had enough time to do another lap but decided I met my goal and the swimming pool with a cold one was mighty appealing. 

  

walk

 3k walk at noon ,  6 hour run tomorrow 

Lunch Run

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

Better

 Feeling more rested today logging a 5K @ 6:00 on my meal break. 

Lunch Walk

 Intended on the usual run but I am a wee bit tired an figured I would benifit more from a walk so I logged a 3Ker. 

Got some beaver then made it hard.

Had a busy weekend!  I didn't run Friday or Saturday so I had to get one in Sunday.   

Got back to Beaver Valley Sunday running my 21.1K "Grahams/Eugenia/Hogg's" loop.   It was as much about getting my mental on as it was actually preparing for upcoming events.   Waited until late morning to head out wanting to run in the heat.   Luck had it the air was dry and there was often a cooping breeze at the higher elevations.   Managed to sneak in in just under 4 hours … about right when I am doing just enough.

I was back at work Monday...watch readiness score said I was 2/100 LOL.   Hit the treadmill for a 5K @ 6:00 pace ....it was hard but I managed OK ,  Endur will be much harder.   

Wrap on work this week!

 6th and final lunch run of the week logging 5K @ 6:00 pace again today.   The weeks runs starter somewhat tentative but ended felling much more natural.  

June Summary

 June  - 191.7 km   ( Biggest month of 2024)

YTD - 815.3 km

Two races ,  June 1 Saugeen Shored 1/2 and Niagara 50K June 15.   June was more or less on tack for what I wanted  it to be.   Managed the 1/2 Ok and Niagara better then expected a good setup for the rest of the running season.   

Breakdown 

Treadmill 15 X 72.8 km

Road 5 X 96.2 km

Trail 6 X 22.7 km 

Rest Days 8 X 

Almost

 Hip is good today I only noticed a slight sensation walking to the gym otherwise 100%.  Logged the same 5K @ 6:00 pace on my break today . 

Hip

 Right hip bother me last night trying to sleep.   Noting it today when walking around,  running was no problem.   Logged a 5K @ 6:00 pace today on my meal break. 

Lunch Run

 Did another almost normal 5K @ 6:00 pace today on my meal break. 

OK

 5K @ 6:00 pace today on my meal break.  It was OK, just a little tightness  in the right hip.   Couldn't do the planned 10K today there wasnt enougg time. 

Reset

 5K @ 6:00 pace today on the treadmill...back to work.   Hip bothered me for the first 15 minutes ,  not painful just a pressure sensation.   Overall it was an encouraging run tomorrow I will stretch it out to a 10K @ 6:00 pace.  

Tentative but getting there , I think.

 Not over the hip yet but managing to squeeze some in and getting better. 

Wedensday -  3 laps on the backyard trail with Dax but bailed due to high winds.  Brought him home then did a 4K out and back on the 2nd logging 6.4 km.   Gait wasnt normal on the road.    

Thursday - 4.8 km on the backyard trail. Best run of the month so far...Dax in tow. 

Friday - 6 laps on the backyard trail on a hot muggy afternoon...5.6 km. 

A little Trail Sunday

 4K on the backyard trail yesterday ...just a little shakout after yesterday limp fest.   Gate wasnt natural and 48 hours out I have a fair bit of muscle pain but the hip is A OK.   Need to give it a few days.  Saturdays run was quiet effective! 

Summit 700 21.1 Trail Race - Blue Mountain Ontario - Saturday July 6, 2024

 It wasn't quiet what I expected but I got it done in 4hrs 29min 3sec.   Traveled to Blue with Grant and Raj.  Grant did his own thing and I paced Raj or perhaps Raj paced me today.   Yesterday I was testing a hammock when it let loose dropping 3' landing on my right hip...the hip that had been bothering me from time to time up to including Niagara.   I don't think there is a serious injury but it was pretty sore and prevented me from being aggressive on the downhills.  Pretty much ran the entire race with a bit of pain but it did seem to get better towards the end of the race and feels pretty good this evening.  

Forgot to turn the Garmin off!   There was also and 800 meter stretch that it was paused.  Not a great data day LOL.  

More Trail

 Dax was  a little slower today but he made it through 5 laps logging 4.8 k on the backyard trail. 

Walk Thursday

 3K walk on my meal break this eve. 

Dax is back!

 4.8 km on the backyard trail this afternoon with the furry one!   

Wednesday Walk

 3K walk last eve on my meal break.  

Rail Trail

 Hit the rail trail in Markdale today logging a 10.1 km run.  its basically flat ,  the idea is to turn 6:00 Ks ...Endur training.  Strated great ,  had some GI issues at the turnaround.  It was hot going out ,  23C / Humid with a light breeze at my back ... no cooling.  Deer Flys were bad...sucks!  Coming back I was into a wee breeze making it better,  turned a couple of goal Ks.    

Lunch Run

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

Back to work ...Monday

 No run through the weekend ... was busy!  5K @ 6:00 pace this evening on my meal break. 

A little extra!

 Planned on another run but opted to walk adding a 5lb weight in each hand.   Logged 3K walk today. 

Two Run Thursday

 Packed up the cooler and grabbed the tunes then headed to the backyard trail for a steamy 4.8 km run followed by a hammock session.   Settled into a slow pace and actually enjoyed running in the heat ... blood must be thinning!   

Again

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

Same

 Same 5K as yesterday.  Lower hips are still a bit tight.  

Monday and Tuesday Lunch

 Monday - 3K walk 

Tuesday - Back in the saddle with a 5K @ 6:00 pace. 

Niagara Ultra 50K - June 15, 2024

 

Paced Raj to his 1st Ultra on Saturday.   Heading out I figured I  would have to keep him from going too fast figured it would be around a 6:00 pace.  Didn't have to do a thing he was more around a 7:00 pace so all was good.  Nailed the race plan ,  500 ml of water between each 5K aid station and a too starting at the 2nd ( 10K ) aid station.  Only did 1 S Cap in the last segment of the race.   I paced  by heart rate ,  120's through the first 10+ Ks then after the Queenston/Lewiston  climb 130's to the Falls then low 140's all the way back.  More or less stuck to it with recovery on the last 5Ks as we slowed more back into the 130's again.  All the way out my right foot cramped a bit .  It was a wee bit painful at times I tried to roll off the toe for a massage as compared to a flat foot take off it seemed to help and coming back I really didn't notice it much.   Right hip flared up for a few K before the big climb.   It too went away as the day progressed.   Raj avoided the " death march " and hung in there running all the way minus a few hill walks.   I was happy with the time ,   goal was to get it under 7 hours and I did finishing in 6:25:52.