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.