Mid 7

 Last mid until late Sept.  Awarded myself with a relaxing 6K walk on my late meal break this morning.  

Mid 6

 10K @ 6:00 pace this morning on my meal break.  

Mid 5

 9K @ 6:00 pace this morning on my meal break. 

Mid 4

 8K @ 6:00 pace this morning on my meal break. 

Mid 3

 7K@6:00 pace this morning on my meal break. 

Mid 2

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

Mid 1 - Slower

 5K @ 7:30 pace.  Was a wee bit sore after stacking 5 face of wood today.   No runs on the weekend ...busy! 

Its Friday

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

Lunch Walk

 4K walk today on my meal break.  

Lunch Run

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

Run

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

Late Walk

 5K walk late in my shift this eve,  it was nice. 

BV SAT

 Did this with Raj and Grant Saturday!

Walk!

3.5K walk on my meal break today going long at BV tomorrow! 

Solid

 5K @ 6:00 pace today ... didn't hate it LOL! 

January - February - March - April

 Been lax on the summary this year.  Did lots of travel through the winter to the running schedule was somewhat irregular.   If I wasn't running I was skiing ,  the two really do complement each other.   I have always stayed "Run Ready" but didn't build any volume through the winter into spring.  The plan was to build the Ks up doing various events getting me to my beloved BV runs and then my first Ultra of the season in June running Niagara.    

January - 16 runs 97.2 km 

Rest X 6 days

Ski Trip X 9 days 

Treadmill 16 X = 97.2 km

I was skiing in France at the start of the month and cam back with a Flu type bug so running took quiet a backseat.   

February - 17 Runs 114.5 km 

Rest X 8 days

No Ski trips but lots of Ski days at Blue 

Treadmill 16 X = 83 km

Road 2 X = 18 km

Trail 3 X = 18.5 km 

One really fun event the Refregieighter 8 Mile with Grant the speedy one!  

March  - 17 runs 84.6 km

Ski and Chile Trip  X 10 days

Rest X 7 days 

Trail 6 X = 31.6 km

Treadmill 11 X = 53 km 

Definitely a different sort of March with no build up for the Ultra season.   More or less stayed run ready planning to start building volume in April 

April - 27 runs 158.9 km

Two races ,  the Spring Warm Up and Pick Your Poison...both were solid!   

Treadmill  19 X 93 km

Trail 8 X 65.9 km

Its go time April was ,  pleased with the volume increase as well as a couple of,  albeit shorter, races.  

Drum roll please YTD = 455.2 km 

 

Hump Day

 Mid week ,  normal 8-4 day shift ... that called for a 5K  @ 6:00 pace.   All is A OK! 

Tuesday

 5K @ 6:00 pace on my meal break.  First run since the weekends race.   Hip was OK before and after.  

Monday!

3K walk on my meal break.  My hip bothered me a bit through the weekend. 

Pure Grit 30K Trail Race - Hepworth Ontario - Saturday May 8, 2024

 Third event in the past 3 weekends was done on Saturday running the  Pure Grit Trail race  on the Sawmill Ski Trails in Hepworth.

3

 The race was way harder then it should have been mainly due to me being a dumb ass.   The weather was fantastic...sort of.   I was doing the 4 loops ,  suppose to be 30Kis but it cam up short on the Garmin ...no big deal.   Heading out on the first of 4 loops it was around 10C and foggy.   I was wearing a long sleeve tech T and shorts.   I thought I was parked on the course and the plan was to pick up my pack and poles after the first lap.   As it turns out I wasn't ,  ran within a few hundred meters of the car before heading out for my second lap.   I was super sweaty after the first lap ,  heating up too.  With the high humidity and no breeze the sweat wasn't evaporating thus not cooling efficiently.  It was suppose to be a cup less evet but fortunately  the had some so I grabbed some water heading out on the 2nd loop and again at the 1/2 way aid station on the loop.   Nearing the end of the 2nd loop I made the detour to the car ,  dropped the long sleeve T in favor of a singlet and through on my vest on grabbing my running poles too.   On the 3rd loop I caught up on the hydration and started on the Cliff  chews.   It just wasn't a pleasant day for me in spite of the fog clearing,  sun coming out and the addition of a breeze . Temps remained in the lower teens .... perfect weather for a spring trail race.    It was rough heading out for the last loop,  finished off my gels and loaded up on the water.   The avg pace for the Ks climbed ... I just wanted it to be over!   All 4 laps my legs were not moving well on the downhill there was more breaking then the usual flying LOL!   I don't think I was fully recovered after last weeks PYP!    On the 4th loop I had a slight tightness across the shoulders indicative of thickening blood.    

Finished the 4th loop, starting to fell and move better,  in 3h50m32.  

Officially the race says its 30K however the Garmin reported 24.7K .  I am more inclined to believe the Garmin however it somewhere between 25 and 30K ...not a bug deal!        

Splits Irwin, Ronald 52:10.7 57:38.3 1:02:45.5  57:59  total time 3:50:32.9 

The day before!

 All set for tomorrows Pure Grit 30K.  Logged a 3K walk on my meal break. Hip is good,  all it needed was a little trail time last night...the cure all! 

TWO

 Two runs yesterday logging a 4.8K on the backyard trail with Dax after work.   Squeezed in a hammock session too! 

More Walking

 4K walk today on my meal break.  

Walk for my hip!

 Yesterdays run was OK ,  hip complained a bit.   Still a bit tender today so I opted for a  3K walk on my meal break.   Running long ( 30K ) on Saturday so no big deal to walk today.