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!