Recovery Walk

 3K walk today on my meal break. 

Run for Health 1/2 - September 28 2025 - Walkerton

 Ran a half on Sunday ,  first run since Dam Hill a couple of weeks ago.  Got on a bus in Walkerton at 07:30,  they drove us North where they dropped us off and we ran back to Walkerton.  Sun ,  pleasant temps and very scenic farm fields made for a pleasant run.    Raj and I ran together,  Joe was suppose to too but he decided not to do the race.   We averaged a 6:40 pace through the race...thought it would be more of a 7:00 pace.   HR was somewhat high in the 140's almost from the start of the race.   Only took in water ...after a couple of hours I noticed the HR climbing into the 150's mist likely I burned through the Glycogen!    All and all a fun time ,  tougher last 20 minutes but I pushed through. 

T.W.T.

 Tuesday - another 3K walk 

Wednesday  - Skipped ,  too busy

Thursday - 4K walk 

1/2 coming up Sunday ! 

Recovery Walk

 No fitness yesterday working a 12 hour shift.  Today on my meal break I logged a 3K walk. 

The Dam Hill 6 Hour Race - London, Ontario

 6 hour run done looping Springbank Park in London.  I have done this race a number of times over the last decade,  6 hour ,  12 hour, 24 hour and Marathon.   I was more or less run ready however I haven't done any long runs since the Falling Water Marathon in  mid August.   The weather was pretty decent  started around 14C at 8am ,  a nice breeze came up as the temperature climbed to 23C by 2pm.   Started to feel a bit on the warm side the last couple of hours.   Stretch goal was 50k ,  did that 3 or 4 years ago.  Didnt quite make it getting to 47k.   When I passed 42K mark it was around 5hrs15min ,   decided to walk a lap to cool down.   I was around 5hrs40min when I crossed the start finish figured I had it in me to do the 2.2K loop one more time and that is what I did getting to 47K mark a few minutes under the 6hr mark.    The whole race seemed hard.  I don't do much constant running so it always strikes me a being harder.  Average moving pace was 7:20 ,  fast laps were around 6:30 , 6:40 pace.   I wasnt in any hurry just wanted to get close to 50K in 6 hours. 

Garmin Data 

After Mids

 8K run Wednesday ,  6K run Tuesday ,  both on the beach at Sauble. 

Mid 7

 6K walk on my meal break. 

Mid 6

 13K run a@ 7:00 pace followed by a 2K walk at a 12:00 pace. 

Mid 5

 5K @ 7:00 pace followed by 1K @ 12:00 pace  this morning on my meal break. 

Mid 4

 5K walk this morning.

Mid 3

Didnt goto the gym ,  too tired.   When I got up at 15:00 I logged a 4.8 km trail run on the backyard trail. 

Mid 2

 5K walk this morning ...I was tired! 

Mid 1

 6K,  5K @ 7:00 pace followed by a 1K walk. 

Different

 Walked 5K on my meal break...it was nice! 

Same

 Same 6K as yesterday.

Weigh in 177 lbs

Been busy again!

 With a 6 hour and a 1/2 the second half of Sept I haven't been too concerned about getting a run in.  

 Last week Monday and Wednesday it was 4.8Ks each day on the backyard trail with Dax. 

Back to work today and it was 6K ,  a 5K run @ 7:00 pace followed by a 1K walk.