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.  

First Run

 First run after PYP today a 5K on  my meal break.   Right hip acted up during the race ,   just a bot of an ache.   Felt the hip a wee bit again today.   

Lunch Walk

 A wee bit sore from Saturdays run so it was a 3K walk on my meal break today. 

Pick Your Poison - 25K Tail Race - April 27, 2024

 After last weeks 13K "fun run" facing Snow/Wind I figured this weekends Outrace season opener would be bettter...it wasn't!  I wasn't really all that bad but there was rain, heavy at times and some wind to add to the joy.   The race started dry ,  a we bit of wind and some super light rain I was prepared for the weather however you just never know until you head out! 

Heading out on the first lap less then a K in ...

 I was pretty smug about only running two loops the short 25K event.   I have done the 50K event ten times so heck I earned the 25K!   All kidding aside it was a busy winter of travel and skiing my running schedule was lees then consistent so I decided to build volume this year doing the 13K Spring Warm up last a week ago ,  PYP 25K a few days ago and Pure Grit 30K this coming Saturday.   Through the rest of May into June I will be returning to my beloved Beaver Valley loop!  

The race was fun ,  the weather was nasty but I totally enjoyed the day.   First loop was fast the first few Ks...normal for this course.  4K in the coat came off tied around my waste.   7K in climbing out at the Golf Course it was back on ,   heavy rain and wind.   Before the loop was done the coat was off again and stayed that way until the end of the loop.   Heading out on the 2nd loop I was totally comfortable and feeling good but slowing down a bit.   Slits were 1:44:46 and 1:48:30 ...didnt slow down that much.  Finished feeling good but happy to be done the course was getting slick and the rain continued to pour down even harder at times. 

 

Wedensday

 5K again on my meal break. 

Lunch Run

 Another 5K at a 6:00 pace today on my meal break. 

Clasic Lunch

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

Just a walk!

 5K walk on my meal beak today. 

Outrace Season Opener

 

And so it begins the 2024 Trail/Ultra season.   It was cold and even snowy but it didnt matter I took the morning off work and was only planning a single lap.   Did the loop with Robin ,  always great conversations with her the Ks melted away.   Caught up with Vertical Pierre, havent seen him since before Covid and a great surprise was seeing Pat Burke out running again!    Next weekend it the PYP 50K!   

This Week

 Tuesday - 4.8 K on the backyard trail followed by another early season hammock session

Thursday - 4.8 km on the backyard trail with Dax

Friday - Back to the office ,  5K @ 6:00 pace on the treadmill during my meal break. 

Mid 7

 5K @12:00 pace this morning on my meal break. 

Mid 6

 12K logged ,  10.5 at a mostly 6:00 pace followed by a 1.5K walk 12:00 pace.  

Mid 5 / 5 @ 5

 5K @ 5am on Mid 5...I like a theme! 

Mid 4

 No run when I got up today...lousy sleep and weather.  Hit the Gym early this morning and logged the usual 5K @ 6:00 pace.  

Mid 3

 Waited too long to hit the gym instead of a run I did a 3K walk at 4am!   

Wednesday Afternoon Trail

 Woke up with a fuzzy head.  Grabbed a bite then headed out with Dax for a 4.8 K trail run.   

Mid 2

 Working nights this week ,  logged a 5K on my meal break. 

All Backyard!

 Saturday April 6 - 4.8 K with Dax on the backyard trail

Sunday April 7 - 4K on the backyard trail with Dax followed by my first hammock session of the year!  

Monday April 8 - Eclipse day ,  no running!  

Tuesday April 9 - 4.8 K on the backyard trail with Dax! 

Double Header Of Sorts!

 6K ,  5K run then a 1K walk on my meal break this eve.  Logged a day at Blue my last Ski day of the season!  

Walk

 Had a late meal break this eve so I opted for a 3K walk. 

Breaking the mold

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

Only one today

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

Two Run Monday

 Working another week of Eves.  Logged my go to lunch run 5K @ 6:00 pace.  

Another busy weekend of not running.

 Logged a 4.8 km backyard trail run with Dax this morning. It was sunny and still with temps just above freezing …rather pleasant.   After 1 lap the shell came up it was a long sleeve Tech T and Running Pants.

 The weekend was another busy one moving things that were heavy so in spite of not running I still got some good fitness in.  

Lazy Friday

 3K walk on my meal break today ,  feeling tired. 

Opening Day

 MLB starts today ...logged a 5K @ 6:00 pace to celebrate!

Same!

 5K the usual way again on my meal break this evening.  

Easier today

 5k @ 6:00 pace on my meal break this eve.   No skiing today so it was an easier run. 

Monday

Working Eves this week logging a 5K @6:00 pace on my meal break. 

Its Friday

 5K @ 6:00 pace to day to round out the work week.    No run yesterday ,   was busy!  

Same

 Another day at the office and another 5K on my meal break today. 

Lunch Run

 Another 5K done on my meal break again

Weigh in 182 lbs 

Back to work...Monday

 Took the weekend off running.  Its back the office today so it was the usual 5K @ 5:00 pace today on the treadmill during my meal break.   

Friday Trail

 Hit the backyard trail with Dax Friday afternoon logging a 4.8 km run. 

Lunch Run

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

Been on Vacation

 After Chile I headed to BC for 4 days of Skiing at Whistler.    I never run on ski trips the days are full of 8+ hours on the slopes.  Running and Alpine Skiing compliment each other!  

Fit one run in ahead of Whistler logging 4.8 km on the backyard trail with Dax on March 4th. 

Returned from the Ski trip March 10.   On the 11th I was driving by work heading  to Hanover so I stopped in APK and logged a 5K @ 6:00 pace.  

March 12 it was another 5 laps / 4.8 km on the backyard trail. 

Today Macrh 13 marks my return to work logging another 5K @ 6:00 pace on my meal break.   I was a little tired getting home at 1:30 am after attending a Dandy Warhols concert in Toronto.  

Thurs Feb 29 , Friday March 1 and Saturday March 2

 Headed to Mannys place for a BBQ in San Fernando, Chile.   It was a short trip but I managed to get 5 short runs in.   

When we arrived Thursday in spite of being super tired Patrick and I managed to pull off a 5K running through the fruit tress and vegie farms...temp was a very warm 33C.  

Friday before noon we got a 6K run in ,  temps were in the low 20's so it was much more manageable.   After the run we spent time under the grape covered pergola having lunch and a few Crevasses.   Late in the afternoon we did a second run logging a 5K with temps in the low 30's again.  

Saturday was a repeat of Friday  a 6K in the am and a 5K in the pm just before we headed to Santiago having an early morning flight back home on Sunday. 

More photos to follow ....

Tuesday Trail

 

Super warm low double digits made for shorts and a long sleeve tech T.  I hit the backyard trial logging 5.3 K with Dax along for the run.  The snow was slushy but mostly a few cm in depth with the occasion 10+ cm making for a wee bit of post holing.  It was tough but super great to be out on the trail!  

Weekend

 Saturday was a rest day.

Sunday - 12 km on the treadmill at work.  Wanted to take it outside but it was windy and +2C quiet nasty.   Ramped up from a 7:30 pace to a 6:00 pace over the first 3K then geared it down to a nice walk, 12:00 pace for 2K.   

Friday

 Not the usual 5K but I got it done.  It was a slow ramp up to a 6:00 pace holding it for 2K then walking the last K. 

 Weigh in ,  183 lbs ....  back where I was in November!    

Tired Thursday

 T days are not so good this week logging a 3K walk on my meal break tonight.   

Double Header

 Skied this afternoon then ran 5K on my meal break tonight.  

Tired Tuesday

 3K walk  on my meal break this eve ,  I was tired. 

Monday

 Took the weekend off running was just too busy with other stuff.   Back to work this week on Eves.  Hit the treadmill logging a 5K @ 6:00 pace.  

Friday

 Just wrapped up a string of days logging my last noon hour lunch run for awhile another 5K @ 6:00 pace. 

Done in a flash

 Tuned out to ski vids as I did my lunch run making 5K it pass by in an instant

Lunch Run

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

Re-Fridgee Eighter Pictures

 

Ditto

 Same lunch break as yesterday another 5K @ 6:00 pace...just a bit easier today! 

Lunch Run

 After yesterdays "speed" the 5K @ 6:00 pace felt a wee bit harder then it should have been.  

Popular in Singapore ---its got to be a bot!

 Go figure! It would be great if someone in Singapore could leave a comment LOL!   

Re-Fridgee Eighter 8 Mile - Laurier U Waterloo

Re-Fridgee Eighter 8 Mile is in the books way faster then planned.  Grant came down with me and as Grant usually does he gets a wee bit faster every K until he finishes the guy is a machine! 

Garmin splits tell the story ...

    

Fitbit HR was pretty accurate.  At around the 10K mark,  56 min I felt pretty taxed look at the watch and I was doing around 158 bpm...pushing it!   I told Grant to push ahead and I backed off for a bit recovering the HR to mid 140s before gradually picking it up again in the last 2.5 km.   

The last K was a 5:18 pace ,  no doubt a negative split today!  

I was only a few Ks in when I took my shell off.   I was running in a Underarmour Base ,  tight and light and an old ATB long Sleeve T plus tights...still too warm for the pace.   There was a breeze and the temps were hovering around the freezing mark.    

So it was quite a surprise to run a 5:43 pace when the my goal was somewhere around a 7:00 to 7:30 pace.    I just ran at Grants pace ,  or at least I tried...came close. 

I finished in 1:13:33,  139 out of 217 participants ,  95th  out of 131 men and 7th out of 9 men in the 60-69 AG.  Grant logged 1:12:04  129th overall and 5th in the same AG as me.   

Saturday

Feb challenge got me running outside doing a 5K around the hood.   

Friday!

 5K on the treadmill at  a 6:00 pace today on  my meal break. 

Thursday

 Another day at the office logging a 5K @ 6:00 pace today on my meal break. 

Again!

 5K @ 6:00 pace again on my meal break today ...didnt feel like doing it.  

Lunch Run

 5K the usual way today on my meal break. 

Back to work!

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

First weekend in February

 Saturday ,  8.2 Km out and back on a closed snowmobile trail . Sunday , 5.1 K out and back on the 2nd. 

That's a wrap on January

 6K @ 6:00 pace today on my meal break.  Probably the last run of the year ....but! 

Easy

 Made it easy today ,  no particular reason just decided to do a wee 3K walk today on my meal break. 

Mental

 Didnt really fell like a repeat of yesterday but absolutely needed to do it again and thats what I did.   It was 11K today the same as yesterday with a 1K walk tacked on the end.  Glad I got it done....next! 

12 hours today

 Working a 12 hour shift so there was enough time to log a 10K @ 6:00 pace today.   

100%

 Feeling much better this week logging a 5K @ 6:00 pace today on my meal break. 

Lunch Run

 Almost didnt run ,  brought long johns instead of a shirt.  Slowed it down to a 7:30 pace logging 5K in my button up cotton shirt ...it wasnt so bad.   

Mid 7

 11K this morning on my last mid.   Stated at a 7:30 pace then cranked it up over the first 5K to a 6:00 pace then held that through 8K where I needed a quick bathroom break returning to a 3K cool down walk @ 12:00 pace.   Its been a tough week working mids sick but better now looking forward to turning back around and getting back to a more normal routine. 

Mid 6

 5K ,  walk @ 12:00 pace.   

Mid 5

 Same run as yesterday...seemed a wee bit easier. 

Mid 4 - Picking it up a little!

 First 2K @ 7:30 pace then picked it up to a 6:45 pace until the 3.5 K mark then did the last one at a 6:00 pace.  Goal is to get back to a 6:00 pace unlike last offseason 7:30 pace.   Still a little congested and tired but now worse for the ware...I think! 

Mid 2&3

 Back at it after my latest ski trip.  I am still sick but feeling much better so I was able to crank out a couple of 5K at a slower 7:30 pace yesterday and again today.    

Mid 1

 3K walk to start off another round of night shifts.  Had to walk I am on the tail end of a cold and am adjusting to mids as well as crossing 6 time zones a day ago!   

Better

 Got  a great sleep last night ,  better day today logging a 5 km run @ 6:00 pace today on my meal break.  

Tired

 Tired ,  logged a 3.2 k walk on my meal break...not tired any longer!

First Run

 Started the 2024 running year with the staple of my running diet logging a 5 km run at a 6:00 pace today on my meal break. 

 2024 weigh in 182 lbs and trending lower!   

December + 2023 Year End Totals

 December - 115.6 km

YTD and 2023 final total - 2050 km

2022 Total Running 1707.1 km

December breakdown  - no races, one ski trip resulting in a week of rest days.   

Rest Days  9 X 

Road 2 X 10.2 km

Trail 3 X 14.4 km

Treadmill 14 X 91 km 

One more in 23!

 Did a 4.8 km trail run Dax along for the ride on the last day of 2023.  Identifying as a " trail runner" it truly was a fitting way to end off the year.