Tuesday, December 30, 2008

Been running , haven’t been posting!

Saturday, 10K Treadmill easy , 1-3.33K 5:45 pace, 3.33K – 10K 5:30 pace. Heart check at 5K 139 bpm, 10K 138 bpm

Sunday , 10K Treadmill easy , 1-3.33K 5:45 pace, 3.33K – 10K 5:30 pace. Heart check at 5K 132 bpm, 10K 135 bpm

Monday, Legs and Core strength training

Tuesday, new PB on the treadmill , 5K done in 19 min 57 sec! First two Ks felt fast but doable, 2-3.3K I was really relaxed and it felt natural , 3.3 to 5K I was going behind O2 wize , was trying to breath from the diaphragm getting air deep!

Friday, December 26, 2008

Strength training today...

Legs and core workout today. Thought about any easy 5 on the treadmill but was a little tired after my 15K on the road and of course the big Turkey dinner last night.

Thursday, December 25, 2008

Outside today

15K +277/-250m done on the road this afternoon. Moderate pace at an average of 5:36. There was a light snow fall with a bit of a Westerly breeze. I was comfortable until the 8K mark , the MP3 needed a battery change. Had to stop , off came the gloves ... two spare batteries latter but no dice , they were dead! When I started back up it was pretty chilly til about 9K. It was nice to be out in the -4C weather but I got a wee bit cold especially after the unplanned stop!
WorkFri thru the weekend days ... will aim to do legs and core Fri, run Sat/Sun indoors at lunch.

Wednesday, December 24, 2008

Plans changed

Couldn't get to work Sunday evening so I didn't do my 15K as planned. Monday I shopped, Tues I finally made it to the Gym, did legs and core then a 5K run at an easy 6:00 pace. That nigh I headed to Blue for a night of skiing ! Maybe run tomorrow !

Sunday, December 21, 2008

LSD indoor fashion

I forgot how nice an LSD can be! Hot the treadmill for a 90 minute spin at 3:00 am! Now it was tough but I resisted the temptation to speed up , kept it at a 6 min pace with the exception of the last 400meters. Just past the 60min mark it all fell into place and I remembered just why O love to go long! It just so relaxing past 60 ... the tempo is natural , the breathing is easy and regular , the body flows ... movements are natural not the least bit laboured. Its at these moments that I feel like I can run forever! Tomorrow morning I am going to do the same thing ... its the beginning of my back to back LSD plan.

Saturday, December 20, 2008

Another indoor run

Friday morning I did a 10K on the treadmill at 03:00 am . This morning I was going to do my strength training in the wee morning hours but I just wasn't up to it! Going to try to do back to back 15K LSDs tonight and tomorrow, downhill ski on Monday and it the road for a fast 10 on Tuesday.

Thursday, December 18, 2008

5K today

Did a 5K @ 5:00 pace on the treadmill at 4am this morning. I was going to go longer but I just wasn't up to it. I have been on a real sugar kick and had really over did it prior to the run , I had an incredible thirst as well as a massive hunger for anything substantial that I had to stop and take care of the need.... got to lay off the sugar!!!!!!!

I will try another tour on the runner again tonight.... maybe 10!!!!

Strength training yesterday and info on the Wall

Did my legs and core strenght rountine yesterday at 04:00 am!

I came accross a cool bit of info about hitting the wall! Thought it woudl make a good doc to refer back to so I though I would post it to the blog!

Overcoming the marathon wall starts with an understanding of what causes it. Researchers have identified two primary causes of running fatigue – central and peripheral or more simply “brains and brawn”. Peripheral fatigue (brawn) is caused by chemical and physiological factors in your exercising muscles while central fatigue (brains) is associated with the efforts of your central nervous system (CNS) to maintain a homeostasis or “balance” of those chemical and physiological factors and prevent damage to your muscles. Causes of peripheral fatigue include hydrogen ion build up, accumulation of extra cellular potassium, muscle damage and hypoglycemia. Hydrogen ion and potassium accumulation usually only occur at faster 5K and 10K race paces and are not typically a cause of marathon running fatigue. The main peripheral causes of marathon running fatigue and hitting the wall are muscle damage and hypoglycemia. The energy to power your muscles come from adenosine triphosphate (ATP), which is formed from the metabolism of fats and carbohydrates. Your body prefers to use carbohydrates which are stored as glucose in your blood and glycogen in your muscles and liver. Unfortunately your stores of glycogen are limited. Most runners are able to store somewhere around 2000 to 2200 calories worth of glycogen in their liver and muscles, which is enough to energize about 20 miles of running. When you run out of glycogen your body is forced to rely almost completely upon fat metabolism to supply energy. Fat supplies more energy per gram than carbohydrates, but your body is much less efficient at converting that fat to energy, so you begin to slow down and suffer from fatigue. So as you can see, it’s no accident that many marathon runners hit the wall at around 20 miles. That’s when they run out of glycogen and they become hypoglycemic. The initial effects of hitting the marathon wall and hypoglycemia are physical in nature. Your muscles fatigue and your pace slows. Your brain runs on glycogen just as your muscles do. Your brain takes priority over your muscles, so when you run low on glycogen, your brain will take what’s left and your muscles much fend for themselves. As your glycogen levels plummet even lower your brain begins to suffer from the effects of hypoglycemia and the wall. As a result your brain starts to feel like it’s in a fog. You become confused, your will power drops and you may become very emotional. I have seen grown men crying like a baby in the final miles of a marathon. For many years peripheral fatigue was given the lion’s share of the blame for marathon fatigue and hitting the wall. Now, many researchers, led by Dr. Timothy Noakes, believe that central fatigue plays the largest role in hitting the wall. The theory behind central fatigue is that your CNS is making an effort to protect your muscles, your body and also maintain a chemical balance in your body. If it were up to us as runners we would run as hard as we could until we dropped from physical exhaustion. Our will to keep running would drive our muscles to their very limits. We would run until our damaged muscles and chemically out of whack physiology finally breaks down and collapses. That kind of catastrophic breakdown is not a healthy situation and it’s one that our CNS tries to prevent. Your heart and brain must have a source of glycogen to keep operating. When your CNS senses that you are becoming hypoglycemic or that you are pushing your muscles to the point of damage, it begins to cut off signals to your muscles. It forces you to slow down to protect your muscles, brain and heart. You sense this through feelings of fatigue. Your CNS is dropping the marathon wall down to keep you from reaching those catastrophic levels of chemical imbalance, hypoglycemia and muscle damage. It is also believed that your CNS not only senses physiological changes in your body, but it can also anticipate upcoming requirements and manage the signals to your muscle accordingly. For example, before a marathon your CNS calculates how much energy you will need to complete the race and “doles out” signals to your muscles at a pace that will allow you to finish without catastrophic system failures. In a sense, your CNS is setting your pace. Avoiding the Wall It seems like the best marathon strategy would be to avoid hitting the wall. But, do you really want to do that? That may seem like a silly question on the surface. Of course you want to avoid the wall, who wants to go through that? If you are a new marathon runner or only want to comfortably finish the race, you should try to avoid the wall. And that is something you can do with proper training and race management. But if you are racing the marathon or running for a PR then you want to push yourself to the fastest pace you can manage. Racing a marathon is a game. It’s a contest between you and fatigue. In order to run your fastest possible pace you don’t necessarily want to avoid the wall, but you want to delay its debilitating effects until 26 miles. If you finish your race with relative comfort you could have run harder. If the wall blocks your way before the last mile or so, you probably pushed a bit too hard. Whether you want to avoid the wall completely or delay its effects until the finish line you can do that will proper training, race management and nutrition. Your weekly long run is the best training for avoiding the wall. The progressive long runs will condition your muscles for the marathon distance. It will build your endurance and help make your muscles more injury resistant. If you are racing the marathon or trying for a specific finishing time, it’s critical to include some goal pace long runs in your training. That will make your body more efficient at running at your goal marathon pace and will push back the effects of the marathon wall. Marathon race management can sometimes be challenging. You feel so strong early in the race you tend to run too fast. That is the biggest and most common marathon racing mistake. If you run faster than you should early in the race you will burn glycogen and too fast a pace and will pay the price by hitting the wall later in your marathon. Make sure you stick to your planned pace early in the race and conserve those valuable carbohydrates for the later miles. Another part of race management is the mental strategies you use during the race. There are a number of associative and dissociative techniques you can use. Associative techniques are when you pay close attention to and focus on how your body is feeling, your stride, course conditions and your competitors. Dissociative strategies involve mentally distancing yourself from your fatigue and the race. Instead you visualize yourself in another situation or on some other object. For example, instead of focusing on the race and your fatigue you may visualize yourself on the beach of a desert island or you might place all of your focus on some point on the horizon. Most studies have shown that experienced, competitive runners perform better using associative strategies while new runners may do better using a dissociative technique. See association and disassociation for a more in depth discussion. Marathon running and low carbohydrate diets get along like water and oil. They just don’t mix. You should be following a high complex carbohydrate diet throughout your training and be especially careful to consume a large amount of carbohydrates in the last few days before your race. See marathon nutrition for more information Breaking Through The Wall OK - You carefully followed your training program, you kept your pace down in the early miles and you consumed a high carbohydrate diet, but you still hit the wall. What do you do now? Can your break through the wall? I don’t think you can. I know you have probably heard stories of runners breaking through the all and experiencing a Zen like runners high. I like to keep an open mind, so that may be possible, but in my experience, once you hit the wall your body has reached a mental and physiological condition that is difficult to recover from while running. That being said there are still some actions you can take to get you through the wall and to the finish line. One way to get past the wall that may seem crazy at first glance is to speed up. I know, you think I’m out of my mind. How can you speed up when you’re hurting so badly? Well, there is a physiological reason that it works. You have probably been running a fairly even pace through your marathon. That means you’ve been using the same muscle fibers. Those muscle fibers have used up all of their glycogen and have become exhausted. But there may be some other muscle fibers that have not become exhausted – your fast twitch fibers. Your fast twitch muscle fibers have not been used extensively during your moderate marathon pace. Increasing your pace will activate some of those fast twitch muscle fibers that still have some remaining glycogen. It won’t be a lot, but it could be enough to get you through those last couple of miles. Another wall breaking strategy involves playing a trick on your CNS. Remember that your CNS is cutting off signals to your muscles to prevent any catastrophic system fatigue. That’s one of the causes of the marathon wall and fatigue. While your CNS is very powerful you are able to override it for short periods of time. It’s sort of like an emergency power system. You’ve probably read stories of people that perform remarkable feats during emergencies. For example I recently read about an 80 year old man whose grandson was trapped when a car fell off a jack. The man was able to lift the car high enough for his grandson to escape. Under normal circumstances, the man’s CNS would not have allowed that because of the extreme muscle damage it would cause, but he was able to override his CNS because of the emergency situation. Athletes often do that same thing. Football players may psych themselves up by hitting each other on the helmet, banging bodies or smashing each others shoulder pads. A competitive weight lifter might work themselves up to a mental and physical frenzy before attempting a heavy lift. You can do the same thing as a marathon runner that has hit the wall. You need to find someway to psych yourself up. Imagine a charging rhino chasing you. Pick a competitor in front of you and pass them at any cost. Get mad. Get angry. Get desperate. Do what ever you need to do in order to break the hold your CNS has on you. This takes some practice but eventually you will be able to call on your “game face” at will and override your CNS. Again, it will only last for short time before your CNS regains its hold, but it could give you the extra mile or so you need to defeat the wall.

Tuesday, December 16, 2008

5K this morning on the treadmill

Started Mids today, at 4:30 am I hit the treadmill for an easy 5K at a 6:00 pace. I was a real Zombie trying to adjust to mids but getting moving really helps tp stay awake. I also find that the fitness also helps to turn the body clock around . As long as its not too busy I plan on some sort of activity for the 7 consecutive nights.

Monday, December 15, 2008

Egg Nog Jog , Dec 14 2008

127 Ronald IRWIN Durham ON 105 M 29/77 M40-49 53:33 4:58

A pretty good day , I award myself a Silver for a 53:33 finish. Originally I was thinking around 55:00 then as the day got closer I was in for a just maybe break 50 but......

The morning started a bit latter then the usual race day. Start time was 10:30 and I figured it would only take a couple of hours to get there! Stopped at Tims for a Bagel / OJ and Coffee ....my secret race food! Arrived in Tara Cotta at 09:15. There were quiet a few folks directing traffic , looked like a very well organized event. There were two heated tents where I picked up my race kit. There was a bit of heat but it wasn't quiet enough. I went back to the car , checked out the cool swag . There was a Metal Water Bottle which was kinda neat but the thing I really liked was the Running Calender .... Canadian yet, very well done! I had about 30 minutes to kill after I was ready to go . I found a warm place where there was change rooms , flush toilets, heat and a view of the start finish. Waited there until the mass of humanity started to make their way to the start!

I lined up about 100 folks back from the start, figured that this would about where I would finish. There was a fellow with a megaphone talking but even with 400 folks behind me I couldn't hear a word that he said. The race start was somewhat uneventfully, I knew we were off when everyone in front started to move! In spite of where I started I was held up for the first 200 meters , once we were out on the road it opened up a bit but it wasn't until 400 meters that I was able to really open up. First 2K was a blast down a fairly steep paved road! This i s one of few races that it a good idea to blast off. I held a 4:04 pace for the first 2K and then things flattened out for a few hundred meters , I geared down here in preparation for the climb ahead. The hill wasn't too steep but my legs were reminding me of the quick start , nothing too serious just a "what was that you just did " feeling. Plan for the next 5K was 5:00 or less , I knew that this would be tough o meet but that was my goal. The 3rd km was done in 5:25 , a little slower then I wanted but it may have had something to do with the first 2Ks , total time was 13:33 after 3k! 3-4K wasn't too bad 5:17 , passed 4K at 18:50. Found some consistency to the pace , 4-5K was done at a 5:18! I was starting to feel allot of heat coming on , I was wearing a semi fitted winter tech shirt and a shell as well as a cap in case to rain . I removed the hat and unzipped the shell l but I was already suffering. Passed 5K at 24:08 , things flattened out for a few hundred meters before the big one. At 5.3 K we started a 60 metre climb over about a half K , this was a major O2 hill! 5-6k was not so quick , slowed to a 6:27 pace but I did manage to run up the big one but man was I out of breath! 6-7K was still a climb , picked it up a bit for a 5:30 pace. After 7K I was sitting at 36:05 , this was a full minute over where I wanted to be ... I had some making up to do!!!!! With 3.8K to go I hustled to pick up the pace , there were some rolling hills between 7k and 8k but things did start to flatten out a bit , the pace was 5:05 ... still not there ... had to really pick it up in the last 2.8K ! The next km was more rolling then I had anticipated but I managed a 4:54 pace , not quiet enough , I was running out of race course! Passed 9K at 46:04 , I was so not going to break the 50 min mark but I knew that breaking 55 was a given but by how much? 9-10K was not the downhill I had anticipated , 15meters of down and 6 meters of up a total drop of 9 meters , I was pushing hard here and this K was done at a 4:48 pace , OK but not good enough! The last 800 meters was great , real steep downhill to the finish... a real fast blast! Picked it up to a 3:54 pace and crossed the finish at 53:33!

I look forward to doing this one again , I would approach it with the same strategy but try to pick it up a bit on the 2K-7K climb as well as the last few K's.

Friday, December 12, 2008

Last workout before Egg Nog

Did legs and core workout then I did a 5K Jog at a 6:00 pace on the treadmill.

OK , now for Sundays 10.8K Egg Nog Jog prediction ... break 50:00!

Wednesday, December 10, 2008

Another heart run

15K on the treadmill !

Did 10K and held the heart rate at 140 bpm. Hit 12.5 kmh for about 4kms then backed off to 11.8 to keep it at 140 bpm. At 10K I did 2K at a 4:00 pace , at 12K my heart rate hit 167. 12-13K I backed off to a 4:30 pace. Heart rate dropped to 161! 13-14K was at a 5:00 pace then the last K was slowed to a walk at the 14.5K mark.

Tuesday, December 9, 2008

Getting ready for Egg Nog

Getting ready for the Egg Nog Jog on Sunday! Based on this elevation data I did the following in 50:02 on the treadmill.
0-2K , -1% incline @4:00 pace
2-4.2K, 3% incline @5:00 pace
4.2-5K , 0% incline @4:30 pace
5-5.3K, 10% incline @6:00 pace
5.3-7K, 3% incline @5:00 pace
7-9k, 0%incline @4:30 pace
9-10.8K -1% incline @4:00 pace
I followed the above plan more or less trying to simulate the run on Sunday. I feel strong , the knee is good so I think I stand a good chance of breaking 50:00. To do this I am going to have to pick up the pace here and there when I can.
The right knee is kinda funny , when I go hard and flat it gives me no issues what so ever. Do an LSD type pace on uneven surfaces and it starts to act up.

Saturday, December 6, 2008

Snowy faster run today

Did a 10K at a 5:10 pace today, fastest out of doors run I have done in awhile! What was that rule about starting your run into the wind? It was about -6C , and I found out in the last half of my run , a strong wind from the S SW ! I did one extra layer of clothing up top today . Has my Acis lined shirt , my Patagonia over top of that then my Sagoi Shell ..... it worked. Maybe a little too well. When I turned and faced the wind I wasn't the least bit uncomfortable. Winds were really strong and it was snowing ... I liked the snow part! Running surface was the best I have had in a couple of weeks , packed snow not icy very good traction. This really helped the Knee allot , no issue during the run or immediately after... slight warming sensation! 8 days to the Egg Nog Jog , think I will be ready. Was originally thinking 55 min , after today I am leaning toward 50-52! Tomorrow will be an LSD , 14 to 16 km at a 6:00 pace.

Monday lower body weights and core.

Tuesday 5K at a 4:10 pace

Wensday 10K at a 6:00 pace

Thursday lower body weights and core

Friday , easy 5K 6:00 pace

Saturday reset!

Sunday 10.8K EGG NOG Jog

Friday, December 5, 2008

Heart run at lunch

Just a little 5K at a 6 minute pace , kept the heart rate under 130 ... max is 1round 175.

Yesterday I did my leg and core exercise.

Tomorrow I hit the road , thinking 13K or maybe a little more if I am feeling comfortable. There is wind , snow and -10C weather forecast!

Wednesday, December 3, 2008

Fast day!

5K at a 4:12 pace on the treadmill at lunch! Knee is 100% ...NOTHING !

2 days ago I did my core and weight routine.

Will do an easy run tomrrow.

Sunday, November 30, 2008

11K on the road today

Did a different route today , guess I would call it the Mc Cormick loop. There was a couple of really good hills, the second one is worth mention! Here is the Elevation data is only part of the story ! What I didn't realize was that they don't maintain the hill in the winter. There is a couple of feet of snow on the ground , fortunately someone had been up and down on a snowmobile so it was compacted a bit. It was only a little over a K that wasn't service but I sure got a good burn going on! I was up on my toes and it was all I could do to run to the top but I managed somehow! Knee felt a bit better after giving er up the big one. When I reached the top I was hit with a big blast of wind , funny but I want the least bit cold. Temps were good for the run , around the freezing mark . Things were a bit slippery again . Had to really watch where I planted . I slipped a few times but nothing serious. Probably wont run outside again until next weekend. Working days this week so I will try to sneak a few 5 indoors at lunch.

Saturday, November 29, 2008

13K of Slip, Slide and Sink!

Another winter run today. Temp was at freezing making conditions a bit on the slippery side! I waited for the plow to go bay and headed out around 09:30 am. To get traction I run between the snow bank and the tire track. Today with the warmer temps it was quiet soft and required allot more effort! The extra effort and movement caused some issues for my right knee again. I could feel an ache coming on. It wasn't until a couple of hours after I ran that it really hurt. I was bringing heavy Groceries up the stairs and it suddenly start to be quiet painful. The pain has mostly passed and is now a dull pain. I am going to run again tomorrow!

Thursday, November 27, 2008

No run but

No run today but I did do my core and leg routines today at lunch!

Wednesday, November 26, 2008

Happy Heart 5K

Just an easy 5km on the treadmill at lunch, 6:00/Km pace. Lots of folks in the very small gym here are work made for a fun time! Wish I had more then 45minutes for lunch.

Tuesday, November 25, 2008

Learning to run again

Did a speed workout at lunch today , 5K in 21:30. 2K@4:30 , 2K@4:15 and 1K@4:00 ! Think I will give the body a break tomorrow... then again you never know!

Monday, November 24, 2008

A different day

Didn't run but I did spend some time in the Gym to improve my ability to run!

Did a core workout , 12x Modified Leg Lift, 12x Advanced Prone Plank , 4x Lateral Elbow Plank ( This one was really hard) and 12X Reverse Superman. Also did 4 sets of 12 leg presses , 90lbs, 180lbs,270lbs,360lbs then I used the squat rack 4 sets of squats 40lbs,60lbs,90lbs then 110lbs.

I had to wait for the shower so after the above I did 1K at a 4:30 pace .... boy did I ever feel light!

Tomorrow I run!

Sunday, November 23, 2008

13K today

It was another perfect day in Grey , Sunny Sky's, Temp -3C and just a slight breeze from the SW. Stretched it out another 3 K today , pace was just slightly faster 5:37 but the BIG difference was the heart rate. Yesterday it averaged 157 today was 150 and I introduced an extra 40m hill! I think I may have been a bit dehydrated yesterday! The right Knee started up at 3K , thought about turning back but I figured what the heck ... its do or die. I took it easy on the hills and things improved. When I was done there was no ill effect , yesterday I was in pain and had trouble walking! I was fine after a 90 minutes in the Hot Tub ! I have run though aches and pains before , I don't think there is much wrong ...just one of those things.

Saturday, November 22, 2008

10K Winter Run

First run outside since Nov 5's 18Ker! Temp on the 5th was +20C, today -5C....what a contrast. I have gone from Summer to Winter !

I really do like running on hard packed snow. I was very comfortable , wore running pants , high cut Thoro Socks, Adda's Clima Lite Running Pants, Acis Fleece Line Tech Shirt , Sagoi Shell , Run Mania Buff, Cotton Gloves and Sun Glasses. Heading North for the first 5K there was a light breeze to my back that I didn't even notice. The return was into a breeze , no too bad but if it was stronger or the temp was 5C cooler I think I could use another layer up top!

It was like I was running through as Christmas Card today, only 2 cars in 10K ... very quiet, Lots of snow in the Cedars that lined the road ... very pretty!

Thursday, November 20, 2008

Back at it ...

Finally feeling better , after a 12 day absence I did my first run today. Hi the Gym at work and did a 5K on the treadmill in 28:33.. an easy pace! Everything felt great , the only problem was a lack of time and trying to squeeze it in but I did it! Got home and took the dog for a 2K walk before it got dark.

I am off this weekend and am planning my first run outside since the snow arrived , should be fun.

Saturday, November 15, 2008

Body says ....dont run!

Well it finally happened , I got a bug! Had strep throat this week , started a week ago . The throat is much better but its trying to settle in the lungs. Have a bit of a cough and probably will for many days to come. So that being said I haven't been running! Now on a positive note I did have some issues recently with my right knee. I look at this downtime a an opportunity to give the body a break.

Sunday, November 9, 2008

Easy 10 on the treadmill this afternoon.

Did an easy 10K at a 5:25 average pace this afternoon. Haven't run in a few days so it was really nice. Watched a U2 concert while I ran , made the time go by in a flash. This week its going to be almost impossible to get anything in , may be able to squeak a 5K at lunch . Friday is reserved for running !

Wednesday, November 5, 2008

Golden Running in November

Did 12K yesterday and 18K today , South on the 2nd towards Durham and then back! Would have rather been on the trails but it deer hunting week , I don't dare venture off road!

It was really all about the weather , Sun , 20C, stiff warm breeze from the SW ...... IN NOVEMBER ..... I think that there is something up with this whole global warming thing. Oh yeah , I ran in shorts no shirt and a Buff and I was still a bit on the warm side.
The other real story today was the Sun angle on the corn fields and other dead and dying vegetation . It was a sort of Browny , Yellow , glowing Gold colour. Everything was Golden It was Nov , it was 20C , I was in shorts/no shirt and everywhere you looked it was a Gold glow!
I didn't take and music along and found that I spent a ton more time just looking around taking it all in. It was so beautiful!
As far as the knee goes it was OK until a few hours after I was done . Its acting up a bit now , if its not too bad I am going to run again tomorrow.

Monday, November 3, 2008

10K on the treamill

Rocked on to the Stones Live at the MAX ... cool tunes=good running. Ran 1st 5K at 5:18 pace , 4 at 5:00 pace and the final K at a blistering 4:30 pace. Right Knee wasn't too bad , much much better then on the trail but there is still something up.

Saturday, November 1, 2008

Nov 1 Trail Run...WOW!

On the trails again! I have been avoiding the tails due to the
leaves covering the hazards. Its been a few weeks since the leaves dropped and they are starting to give way to whats underneath so I thought what the heck ... trail day!

I am working mids this week , slept about 7 hours and woke up at 4 pm to bright Sunshine... I am gone! Checked out the temps and it was a little cool 6C so I decided on pants instead of shorts.

Made out fairly well until the 8K mark then the right knee started to hurt a bit. Ran through the pain again , it really wasn't to bad. The sun was low in the sky so it made from some really nice scenery. Near the end I run into an open field at the back of my property. Its was absolutely a Golden Glow , low sun and dead vegetation made for a really cool site. I need to take a camera with me when I run!

Pace was reasonable , did the 11+K in about 1:07 somewhere around a 6 min pace. Guess this could classify as an easy run but it really does take allot more energy to run off road.

Friday, October 31, 2008

10K indoors again

Plan was 12K , 4@5:12, 4@5:00 and then 4@4:38 but it didn't quiet work out that way! Just short of 9K I had to go, bad. Decided to cut it short and end at 10K , did 4@5:12, 4@5:00 , 1@4:38 then 1@4:00 ... ended a little under the 50min mark!

Treadmill wasn't so bad, the gym has a 40 some odd inch LCD TV and a good stereo so I brought in a folder of concert DVDs. Today I rocked to a Doobie Brothers performance at Wolftrap! It was better then staring at the walls! Think I have found a new way of entertaining myself indoors... good thing its a long winter.

Thursday, October 30, 2008

7.5K indoors...not as planned !

Little run on the good old tread mill. I was was really enjoying being indoors and had intended on running more then 7.5K. At 5K I had to go , made a quick stop ... started and then at 7.5K I had the same issue...OK I am done! I will try again tomorrow.

Monday, October 27, 2008

10k on the road again!

Another dull damp fall day here in Grey County. Temps at 6C with overcast, occasional rain shower and a lite breeze...Perfect day for a run I would say! So off I went all comfy in my shell. The route I took today consisted of 50% gravel Road, 40% Tractor Trails and 10% Trail. Right Knee was better but still not 100% . Last week Wed it was 50%, Sat it was 70% and today it was 90% . Opened it up after 7K, knee felt good and ran a bit at a 5:00 to 4:30 pace. At 8+k the pain came back a bit but not nearly as bad as before. I am still not ready to go longer yet and wont until I can run a 10K without pain. Working the night shift for the next 7 days so I suspect that I will be taking it indoors , maybe better for the Knee anyway.

Saturday, October 25, 2008

Blog visits in 2008

Picture says it all , here are all the folks that read this blog so far in 2008! I think its pretty cool because I really believed that this would only be of interest to me ...kinda like a diary that you never loosse!

10K today , getting better!

10K on the road today at a 5:30 pace. Made it to the 7K point then the knee started up again. Managed to run through it but I took it real easy on the hills. Its OK after the run but I know that I am not up to any distance yet. Think I will continue with the 10K distance until I run pain free , will wait until Monday to run again! The weather was 8C , Wind , Cloud and a bit of rain , rather nice day for a run! I was really comfortable , compression shirt / shell and running pants topped off with a running cap...... what rain?

Wednesday, October 22, 2008

10K on the road today

Its 4 days since the 50K at Vulture Bait and I was ready for a
run. Beautiful day , Sun , Crisp 3C with a stiff breeze from the North. For the first time since spring I wore running pants. No particular goal to day , just follow what ever the body wanted to do. Normally I go out a little faster for these "short" runs. First 6.4K was uneventful then WHAM , my right knee started to hurt!
After Vulture Bait it was really really sore up until today. The problems started after a 600 meter trail section with a 20m up and then down. Its a rough trail with lots of erosion but I was real careful today. For the next 4K I would run easy , when it hurt I would walk it off then back to running again. Walked the last K in its entirety. Not sure whats up but I will back off for a couple of days and not run until the weekend. Other then the knee I felt pretty good.

Saturday, October 18, 2008

Vulture Bait 50K Trail Race

Did the Vulture Bait 50K Trail Race in London today. Managed a 5:52 finish 2:42/3:10 split.
Day started early, as is usual on race day I woke up before the alarm around 04:00. I was out of the house at 4:40. Two Tims stops enroute, Everything Bagel/OJ/Large Coffee then an hour later Large Coffee/Oatmeal Cookie...that was it for breakfast!
Arrived in London at 07:20. Picked up my race kit and then prepared for the chilly start at 3C. Decided on shorts, long sleeve running shirt, shell, buff and gloves. Kept warm inside by the fire! Talked to a fellow wearing a camera on his hat , it was his first Ultra and he was going to tape the whole run! Talked to the Women from the 5K aid station at Dirty Girls and her boyfriend Mark! Talk to a few others and then we were off to the start.
The OUSer events are pretty casual, it was hard to hear the starter but everyone knew when it was time to go. My first lap was an absolute blast , i meet some great folks and had awesome conversations! When I run my brain is in a different place, names often escape me ... I wish I could remember! All the chat did cause me to fall three times in the first 25K loop. I was only about 4K in when I took my first tumble, three Judges scored me a 9.0! I am pretty good at the shoulder drop and roll! After the race was over I learned that there wasn't a 50k participant that didn't go down at least once. Near the end of the first loop I witnessed a Women do a rather hard face plant , she was OK but it was really scary to watch. The problem that caused so many to go down was due to exposed roots that were covered with leaves. The trail at Fanshawe are heavily used by Mountain Bikes and Hikers and the soil is really compacted around the roots. You had to watch so intently that a momentary laps spelled disaster, too bad because the Fall Colours and the Lake were beautiful!
At the end of 25K I was beginning to feel it in my legs, a wee bit tight! My right leg was beginning to cramp. A similar problem caused me to walk the last 3K of a recent 30K LSD Run...I was worried! I wanted to take a quick pit stop but I decided to do it at the 30K aid station... figured that all those happy folks that finished the 25K would be a little hard on my pshcy! So off I went , still averaging around a 6:15 pace .... a 5 hour finsih was OUT , I was thinking maybe 5:30 .... took a few minutes at the 30K aid station. Up to this point I had been having Head every 5K , a couple of cookies , a package of sport beans and some coke and water. After 30K I did a Gel with Caffeine , I was really starting to feel fatigued and slowed to a 6:30 pace but was still running! All was reasonable well until I took my first spill of the second loop at 36K , the effort to save myself directed so much blood to already tired muscles that I blacked out for a brief moment. From this moment on it was a different race! Made it to the 42K aid station with many walking breaks! The volunteers were great ... they proclaimed " You have just run a Marathon" and asked me if there was" anything they could", I responded "You could call me a cab" ... we all had a good chuckle and off I went for the last 8K. I managed to pick it up a bit at this point, I should have jelled or did beans but I just had no desire ... I was still drinking Heed! 5:30 was out ...5:45 was still a maybe! This section of the trail had allot of mountain bikers , folks hiking and later on dog walkers. Most of the bikers were awesome and move to the side until I was by.... the odd one made me get off the trail while flying by at 20Kmh or more. Same thing with the walkers and hikers most moved off but I had to run around many. If they only knew what a mess my head was and how uncoordinated I was and how fatigued I was the may have been a little more understanding! I know we all share the trails but it was a bit frustrating , even dangerous! At 47K I looked and it was 5:33 ... 3K to go, now I was thinking keep it under 6 hours .... I yelled out loud " I CAN DO THIS " ZOOM off I went. At 49K there was a bunch of folks on the trail , HI .. HI ... Thanks ( Some were very supportive) and them BAM down I went for tumble #5 ... again a brief lapse of concentration!
I was never so happy to finish, broke 6 hours , Garmin said 5:52 . I sat on a picnic table for a few minutes and had some water , I was SO glad to be done but very satisfied with my performance at my second Ultra. I haven't been running much the past two weeks, the biggest part of my taper was a 1 week booze fest in Punta Cana . I tried to run but it was too HOT and well I was too %$%^$ !!!! I returned last Sunday and didn't drink the whole week , ate great and got lots of sleep.... some taper!
Missed most of the awards , I was so cold and was busy putting on layers. Felt sore everywhere and was having a tough time moving. Tips of my fingers were numb for about an hour. Managed a bit of soup and a kind sole gave me a cooler and then I made my way home. Not the end of the story....
Almost got toasted by a women in a mini van just north of London on highway 23. She drifted over the center line by about 2 feet... I could clearly see her Blackberry on the top of her steering wheel ...both thumbs a flying away while texting !!!!! In Palmerston a fellow coming the other way made a long 45 degree turn right across my path . I came to a complete stop inches from his rear quarter panel ... I think he was blinded by the Sun.
Believe it or not I made it home ... after 2+ hours in the car I had a tough time getting out. Slowly made it to the house , grabbed a glass of water and some Advil and jumped in the Hot Tub for 2 hours. I fell good now but I am sure my legs will remind me of what I did when I wake up tomorrow.
Notes from a couple of days after the race ...
1) I am sore , my wife has been laughing at me ... I now know what old age feels like! This was my second crack at the Ultra, both times 24 hours after the race I got a rash like a Sun Burn. When ever I am fevered I get the same rash , guess its got something to do with a raised core temp... weird!
2)Put some names to the faces ....
Before the race I meet Mark Coates from London. He told me that he hadn't been doing much running but had done 100 milers and other long events. We ran a similar pace and crossed paths from time to time. At the 30K Aid Station it was warm and I was tying my coat off, he offered to have his girlfriend take it back to the start if I wanted to drop it. I almost took him up but I thought what if I need it ..... 6K later the sun was gone , I was taking walking breaks and was Frozen. I would have been miserable without it!
Early in the race I ran with I think Bebrah Berman from Thornhill ( excuse me if I am wrong). We had a great chat about our teenage childeren, running and lots of other stuff. At the end of my first loop she high fived me as I headed out for the second loop!
Meet Nathalie Georgh from Owen Sound , briefly chatted ! Nice to meet other from the Grey/Bruce area.
Ran with Steve Beach from Richmond Hill off and on up to about the 35K mark, this is where I dropped off ... last I saw of Steve. He was telling me about his training . He said he does back to back 4 or 5 hour runs weekly. He was a real distance runner , he has done the 100 mile races! We talked about everything from Running to Family to Work .... you name it.

Vulture Bait Trail Race London Ontario Saturday October 18, 2008 50K
----- ----- ----------------- ------- ----------------- ----- ----- ----------
1 35 Adam Hill 3:42:36 HM1-49 1/32 1 4:28 Orillia
2 54 Alistair Munro 4:00:13 HM1-49 2/32 2 4:49 Toronto
3 74 Paul Trebilcock 4:03:56 HM1-49 3/32 3 4:53 Hamilton
4 81 Dave Champion 4:06:28 HM1-49 4/32 4 4:56 Kitchener
5 1 George Aitkin 4:12:27 HM50+ 1/17 5 5:03 Cambridge
6 7 Shayna Boland 4:14:49 HF1-49 1/21 1 5:06 London
7 59 Keith Peters 4:18:06 HM1-49 5/32 6 5:10 St.catharines
8 28 Harper Forbes 4:20:53 HM1-49 6/32 7 5:14 Guelph
9 60 Tanya Porcellato 4:22:31 HF1-49 2/21 2 5:16 Guelph
10 37 Ian Hobler 4:26:26 HM1-49 7/32 8 5:20 Ottawa
11 14 Paul Chenery 4:30:58 HM50+ 2/17 9 5:26 Toronto
12 79 Sharon Zelinski 4:35:02 HF1-49 3/21 3 5:31 Toronto
13 76 Mark Wells 4:37:49 HM1-49 8/32 10 5:34 Ancaster
14 65 Brian Robertson 4:45:22 HM1-49 9/32 11 5:43 Port Hope
15 29 Thomas Gantert 4:46:07 HM1-49 10/32 12 5:44 London
16 12 Patrick Campbell 4:52:51 HM1-49 11/32 13 5:52 Waterdown
17 80 Christine Bush 4:52:59 HF1-49 4/21 4 5:52 Montreal
18 47 Brian Lauzon 4:55:46 HM1-49 12/32 14 5:55 Peterborough
19 18 David Collins 4:57:46 HM50+ 3/17 15 5:58 Burlington
20 6 George Biondic 4:58:33 HM50+ 4/17 16 5:59 Newmarket
21 57 Roger Parsons 4:59:17 HM50+ 5/17 17 6:00 St Jacobs
22 53 Jim Morrison 5:01:41 HM1-49 13/32 18 6:03 Thornhill
23 21 Jeff Cooper 5:02:34 HM50+ 6/17 19 6:04 Toronto
24 50 Cameron Lutley 5:05:28 HM1-49 14/32 20 6:07 Toronto
25 31 Brett Goodwin 5:08:33 HM1-49 15/32 21 6:11 Kingston
26 46 Christina Laflamme 5:08:58 HF1-49 5/21 5 6:11 Toronto
27 82 Carla Arnold 5:09:30 HF1-49 6/21 6 6:12 Mississauga
28 69 Bruce Smith 5:14:17 HM1-49 16/32 22 6:18 Burlington
29 27 Gary Edwards 5:15:58 HM1-49 17/32 23 6:20 Brantford
30 11 Steve Burrows 5:17:23 HM50+ 7/17 24 6:21 Orillia
31 75 John Turner 5:18:34 HM1-49 18/32 25 6:23 Burlington
32 2 Doug Barber 5:26:08 HM50+ 8/17 26 6:32 Owen Sound
33 5 Terri Biloski 5:26:25 HF1-49 7/21 7 6:32 St. Thomas
34 78 Brad Wolf 5:26:46 HM1-49 19/32 27 6:33 Beaconsfield
35 9 Pierre Bolduc 5:26:46 HM50+ 9/17 28 6:33 Pierrefonds
36 43 Dennis Keener 5:27:29 HM50+ 10/17 29 6:33 Lake Orion
37 20 Iris Cooper 5:27:38 HF1-49 8/21 8 6:34 Toronto
38 73 Vernon Taylor 5:29:15 HM1-49 20/32 30 6:36 London
39 36 Maryka Hladki 5:31:20 HF1-49 9/21 9 6:38 Newmarket
40 32 Rob Gryfe 5:32:04 HM1-49 21/32 31 6:39 Toronto
41 68 Tammy Sieminowski 5:32:06 HF1-49 10/21 10 6:39 Toronto
42 8 Lajos Boldizsar 5:32:48 HM1-49 22/32 32 6:40 Tillsonburg
43 77 Scott Whynot 5:35:02 HM1-49 23/32 33 6:43 Barrie
44 13 Vincent Charbonneau 5:38:02 HM1-49 24/32 34 6:46 Burlington
45 4 Russell Bilodeau 5:38:37 HM50+ 11/17 35 6:47 Oakville
46 3 Steve Beach 5:38:48 HM50+ 12/17 36 6:47 Richmond Hill
47 71 Jill Suzanne Sparks 5:40:01 HF1-49 11/21 11 6:49 Bowmanville
48 44 Bernadette Kennedy 5:40:07 HF1-49 12/21 12 6:49 Toronto
49 30 Jim Glen 5:40:16 HM1-49 25/32 37 6:49 Hamilton
50 56 Howard Parker 5:41:54 HM50+ 13/17 38 6:51 Scarborough
51 63 Frank Reddon 5:42:17 HM1-49 26/32 39 6:51 Fort Erie
52 48 Pat Leggatt 5:42:42 HF1-49 13/21 13 6:52 London
53 33 Sally Heath 5:43:20 HF1-49 14/21 14 6:52 Waterloo
54 45 Katherine Kontio 5:46:19 HF1-49 15/21 15 6:56 Richmond Hill
55 24 Greg D'cruz 5:50:00 HM1-49 27/32 40 7:00 Ajax
56 38 Ronald Irwin 5:52:50 HM1-49 28/32 41 7:04 Durham
57 67 Adi Shnall 6:06:01 HF1-49 16/21 16 7:20 Thornhill
58 15 Amie Chong 6:10:03 HF1-49 17/21 17 7:25 Oakville
59 17 Mark Coates 6:12:49 HM1-49 29/32 42 7:28 London
60 49 Stephen Longhurst 6:13:03 HM1-49 30/32 43 7:28 Mississauga
61 25 Jim Delaney 6:19:27 HM50+ 14/17 44 7:36 Guelph
62 61 Kristine Raymond 6:22:57 HF50+ 1/2 18 7:40 Orillia
63 23 Christina Dabrowski 6:24:26 HF1-49 18/21 19 7:42
64 72 Matthew Swadley 6:24:26 HM1-49 31/32 45 7:42 Oakville
65 41 Gailanne Joachim 6:28:13 HF1-49 19/21 20 7:46 Mississauga
66 19 Chantal Cook 6:29:41 HF1-49 20/21 21 7:48 Beaconsfield
67 51 Hans Maier 6:35:21 HM50+ 15/17 46 7:55 Markham
68 22 Wendy Cormier 6:46:52 HF1-49 21/21 22 8:09 Brantford
69 62 Paul Raymond 6:53:57 HM50+ 16/17 47 8:17 Orillia
70 42 Gary Johnson 6:56:27 HM50+ 17/17 48 8:20 Oakville
71 52 Helen Malmberg 6:57:36 HF50+ 2/2 23 8:22 Toronto
72 58 Tim Pearce 7:01:08 HM1-49 32/32 49 8:26 Toronto
DQ 34 Paul Hennick 2:22:03 DQ 2:51 Toronto
As you can see I was 56th out of 72. Normally I would be a little bummed about that but it really didn't bother me in the least! I was the newbie running with a field of very accomplished runners. I truly was a privilege to be able to run with these folks.

Wednesday, October 15, 2008

Getting ready for Vulture Bait

Three days until my 50K Vulture Bait Trail Run. Training plans have been ....

-Scotia Half Sept 28 1:44:48
-6 Days later Oct 4 Run for the Toad 25K Trail 2:24

- Oct 5 thru Oct 12 , 7 Days of excessive drinking and 5 almost 10K runs at 30+C on the beach!

-Oct 13-17 , get sober, sleep allot and eat like hell!

Oct 18 , the plan is to survive. I had been averaging 3 30K runs/month May through Sept...hopefully it will pay off. I know if I haven't run long for a couple of weeks it seems allot tougher. 12 days Before my last Ultra I ran a 28K LSD at a 6:08 pace , this time it 14 days since my last LSD that was 25K at a 5:56 pace ( Toad Trail Race). I expect that I should have a similar run to Dirty Girls!

The plan is to go out easy, being a relatively flat run I think a 6 min pace for the first 25K and then try to maintain it for the next 20K then if there is anything left pick it up for the last 5K. Its also all about nutrition, starting at 30 minutes I will take in nutrition. No water , all sport drinks...plan on a brief stop at all aid stations and take in something. At 30K I have a power bar to munch on , at 40K I have a caffeine gel. Its all about carbs , electrolytes and hydration!

My Gold Medal day is a 5 hour run, Silver is 5:30 and a bronze is 6:00. This is only the second time going this far , realistically and think it will be somewhere around a Silver and that's quiet OK by me , I will be happy just to finish.

Punta Canna Running

It was another incredibly hot day for a run but I managed to
squeeze out just shy of 8K for a weeks total of 45.61 km on the beach at Punta Canna.
Would have like to have gone longer but it was just too hot. I would go 5Km then cool down and start again. The sand was variable depending on the tides , near high tide it was very soft at the waters edge . It was more like running through mud. As the tide was going out it got better , almost like running on a solid surface. There was always a constant angle, going out and back the ankles got an equal work out! No matter what time of day I went out there were always lots of folks on the beach. Passed the odd runner, only a few serious folks ...it was mostly the " I am on a holiday and I am going to run on the beach crowd. I passed one guy in a full black nylon running suit...he should have been dead. It was funny seeing others react when you flew by them at 30+C .... more then one person gave me that "You must be LOCO Look". I was glad to put on a few Kms but I must say I prefer the weather 20 degrees cooler!

Thursday, October 9, 2008

30K last three days

Its been hot, too hot for running
but I did it anyway. Did 3 10K
runs on the Punta Canna Beach
in the last 3 days!

Monday, October 6, 2008

7.4 K on the beach today

In Punta Canna... hot hot got! Was a little hung from the first day booze fest, spent the day sobering up....as the sunn started to go down I hit the beach for a 30C run, did 7.4 K at a blistering 5:38 pace, pretty good for the heat ! Going to stay resonably sober tonight and hit the beach before 7:00 am .

Saturday, October 4, 2008

Run For the Toad 25K Trail Race 4/10/2008

I am the last one in, Green Shell/Buff

Run for the Toad Oct 4 2008 was a blast! Did 25K in 2:24:23 / Garmin Time. It was so cold at the start , I was fickled pants or shorts ! Opted for shorts an hour before the race an it was the right thing to do. Had shorts/compression shirt and a shell plus gloves and buff to top it off. Wasn't too cold at the start , it didn't take long for me to unzip the jacket and lose the gloves. Wore the jacket through the entire race , temps was 10C at the finish. The race started slow , I was really tyring to keep it to a 6 min pace for the first half and then what ever I had left after that. The strategy worked , split was close to 1:13:20/1:11:12 .... I am pleased!

The course was generally rolling , Garmin said +/-1037/1040 for elevation. It was a slow start but that was quiet fine with me and helped to achieve the negative split. Folks were pretty quiet on the course , at the 16K mark I shouted " Anyone seen the Toad yet " ... someone piped up and thanked my for breaking the silence , I am not sure if they were being sarcastic or not! Kidded around with some other folks , this one fellow would pass me on the flats , I blew by him on the downhills ... this probably went on for at least 5K. I joked with this women in front of me that she was my target , we switched positions a few times and as she passed me near the end she said " who's the target now ". Lots of fun ... felt quiet fatigued the last couple of Ks , I was passed by a half dozen or so folks ... this was the first time in the second loop that this happened! I did mange to catch the group and was able to pass three of them in the last few hundred meters. As is usual for me I picked a fellow to race at the end but he wasn't into to it and all I managed to do was shave a few seconds off , good enough for me.

Overall it was fun , I didn't stick around for the meal. I had to leave because I am taking off on vacation tonight and had to get home thus the abbreviated race report.

Wednesday, October 1, 2008

Another 12K Trail Run

Did a 12K trail run Tues Eve after my half in TO on Sunday. It was a bit strange, had a real burn in the quads on hills that I normally hardly even notice! Thought it may be caused by the colder weather, 14C , but that's not really that cool! Anyway I finished and then did a recovery drink carbs/electrolytes and protein then a big Chili Meal! Feel good today, Wed... may try it again tomorrow.

Monday, September 29, 2008

Scotia Water Front Half Marathon Sept 28, 2008

Accomplished a few firsts today...first race with more then 200 folks, first time running in Toronto and first time doing a Half Marathon!
The day started very early, the alarm was set for 3:00 am. As is usual I had trouble sleeping, managed about 4 hours and woke up at 02:20 pumped and ready to go! I totally skipped my normal morning routine, I quickly dressed and out the door I flew at 02:45. Stopped twice en route at 03:00 am I hit Tims in Durham, Large Coffee, OJ and an everything Bagel toasted with Butter. I also brought home made Oatmeal cookies ... now my new super weapon food! Munched on them with the coffee. Made another stop in Orangville, another large coffee and I was off.
Arrived in the city at 05:00, I was going to park in the lot where some friends were staying but it was closed. I made my way up to Nathan Philips Square and found the North Entrance to the parking lot, literally right under the race ! I walked down York St to the Strathconna Hotel and met up with Ed and Gordon. Ed had picked up my race kit for me the day before. We sat in the lobby for about 30 minutes chatting and getting ready then we made our way up York at 06:45. Folks were just starting to make their way to the starting corals, there was the Elites, Red, Yellow, Blue then another colour then Purple in the back. If you didn't put down a time you ended up in the Purple coral. Walked with Ed and Gordon to there respective starting point , that would be the last I saw of them until after the race. I made a quick trip to the bathroom and made my way top the Yellow gate at about 07:15. By starting time it was wall to wall runners , a thousand in front of me and at least ten thousand behind. I guessed that my time would be 1:45. The Yellow coral was for those folks that would do the half in 1:35 to 1:49, I made sure I was at the back of the Yellow pack!
The race started at 07:30, it took me a 2 minute walk just to make it to the Start Finish. As I got close to the mat all the heads started bobbing and down as folks were able to run. The sound of all those soles hitting the pavement was unlike anything I have every heard , kinda like a human rain sound. It was elbow to elbow first few Ks, I had to be careful not to step on anyones heals. After the 3K mark things started to spread out a bit but there was always someone within arms reach. We weaved our way East and then South though the downtown then ended up heading West on Lake Shore. The pace picked up a bit and I was running around a 4:30K, I put the brakes on and slowed down to a 5:00 pace where I would pretty much be for the rest of the race. At 5K I took my shirt off and started on the Sport Beans. I didn't stop at any aid stations , I brought a bottle of Heed which I figured would be just enough for the 21.1k. The first half was relatively uneventfull, passing over the Gardener was fun, folks were honking at the runners. Turned 10.55K at 52:14... perfect pacing maybe a wee bit fast but I was satisfied. I started to feel a bit tired but managed to maintain a 5:00 pace. At around 18K the Marathon and Half Split , I really enjoyed the last few Ks. I really thought I was picking up the pace but as it turned out I was actually maintaining the 5:00 pace , my perception was a little different then the reality. With 3K to go I spotted the 1:45 pace bunny a couple to hundred meters ahead , I spent the next 1.5K catching up to him and then continued to pass him. All I could hear was chants and cheers for the Bunny all the way up Bay St, now and again the cheers got closer to me so it was a real motivator to pick it up again .... there was no way that I was going to be passed by him !!! There was a big young fellow, mid 20s I had been following for the last couple of Ks. Had to pick someone to race at the end and he was my target! After 1km of GO BUNNY I was down to the last few hundred meters. At 200m I started to pick it up and with 50m to go I passed my target and crossed the mat in 1:44:48 ..... beat the Bunny and the Big Guy!
At first I was pumped that I had a negative split as it turns out I was wrong , it worked out to 52:14/52:33 DARN... I so wanted a negative split ... close but at least I was close and I did break my 1:45 goal . I was satisfied ! Got a nice medal , a foil blanket and after a half K walk a Bagel and Water. I quickly proceed to the catwalk above the start finish and watched the sea of humanity crossing the finish line! Got a real thrill watching the Elite Marathon Runners finishing.

Overall a great day, I would like to return next year for the Full Marathon. Go BUNNY !

Saturday, September 27, 2008

Last run before the Half Sunday

Friday was yet another perfect running afternoon, 24C and Sunny. The leaves are really starting to come down. This really creates another hazard on the trail , the leaves are starting to hid rock/roots and other possible Ankle twisting potential! Took it real easy , felt good... kept holding back. Last few "Shorter" races I went out a week before and did some speed work , this really wasn't a good idea because on race day I was slower.

Its my first 1/2 Sunday , a guaranteed PB as this is the first time I have raced this one. My goal are to have a negative split and finish in 1:45 but realistically it its an amazing day it will be 1:3X , a very good day 1:4X, a good day 1:5X or maybe I am not sure what happened day more then 2:XX... we will see.

Looking forward to the " Big City" run , 7K in the 1/2 and nearly that much again in the full. It will probably be a 1/2 Km just to reach the start mat! Not looking forward to is getting up at 3:00 am for the 2.5 hour drive!!!!!

Wednesday, September 24, 2008

12K Trail Run this afternoon

Did a 12K trail run while I was waiting for paint to dry! It was pretty warm for late Sept , mid 20's , only wore shorts today and it was really nice ! Did bring enough water , 3/4 of my water bottle to start but I could have had more! I found that I was a little dehydrated today , I have been drinking lost since the run but I am still dry.... its a good reminder to really hit the fluids the next few days before the race on Sunday.

Monday, September 22, 2008

12K Trail Run

It was a nice evening for a trail run. Did an relatively easy 5:55 pace getting ready for Sundays 1/2.
Right Leg/Knee was OK , Fridays LSD ended in a walk and and a bunch of pain ... not sure what it was all about!

Friday, September 19, 2008

30K LSD today , not without trouble!

I tried to do this run yesterday but just wasn't up to it, to tired to

just not at all into it ....weird! So I made sure I got a decent nights sleep , bed at 10pm up at 5 am hot tub , meal , get he kids off and I was ready!

Headed out at 08:30 , 8C and a stiff breeze from the SE and clear. Had shorts, comp shirt and over it a tech T and my new Buff! Chilly at first , took awhile for the legs to warm up ! I can always tell what kind of a LSD I am going to have when I hit the 8K mark , today something was not quiet right and I knew it would be a chore! I drank hammer gel/water and ate sport beams at 8K , by 17K the water was gone so I stopped at MACs and got a power aid... beans were done at 21K . Did the half in about 1:55 ...not bad for part of an LSD, I wasn't given er ! At about 15K my right leg started to cramp, wasn't sure if it was a muscle or a knee thing it just felt tight. This became a huge problem past 25K , it was so still and started to hurt I walked for a half a K , ran then repeated this a couple of more times until I got home. I have had this sort of thing once before but not as bad and it went away, today it didn't !

Even with the walk I ended up with a 5:40 pace. Got home , jumped into the hot tub with a glass of ice water , 2 boiled eggs and some potatoe salid! I feel OK a couple of hours later but the right leg is a little iffy, nothing a day or two of rest cant cure...I hope.

12K Trail Run Tues Eve...Runs with Knife

Just a little 12K trail run on Tues Eve. I was very tired trying to adjust back from being on mids so I went out just to run , no to worry about the pace! As a precaution I ran with a Knife attached to my running belt . A couple of horses were attacked by Cougar 10K from here so I thought because I run in a very remote place all by myself it was a good idea to take a little precaution. I think my odds of a problem are incredibly small but why not !!!!

Half indoors Sunday at 06:30 am

Did a 1/2 in 1:44:10 , test run for the Water Front 1/2 in a couple of weeks. Broke it down into 3 7K segments, 12.0 kmh/12.2 kmh and then 12.4 kmh. First 7 was a breeze, 2nd not too bad but the third was hard! Started to feel fatigued around 1:15 , didn't do any carbs or electrolytes just water!

So what will my first half be ..... super great day 1:45 or less , great day 1:45-1:50 , good day 1:50-2:00 , bad day 2:00 or more . Realistically I think 1:50 to 1:55 will be the time, we will see.

Friday, September 12, 2008

10K on the treadmill this morning

Still on mids , at lunch I did a 10K on the treadmill at a 5:00 pace! Tried out my new Buff , seems to work rather well once you start sweating.

Wednesday, September 10, 2008

17K Townsend Lake Loop

It was a nice cool evening for a run . Headed out for my 17K
Townsend Lake loop. Did it in a resonable time of 1:28 ,
somewhere around a 5:16 pace.

7K on the treadmill

Another wee run indoors , was going to do 10K at a 5:00 pace but at 7K I had to go and well ... good enough!

Monday, September 8, 2008

On the trail again!

It was a cool , dark and rainy eve... perfect for a run! Headed out
three time before I got the clothing right. First time it was shorts,
compression shorts and a Tech T over it ... too cold. Next attempt was minus the Tech T instead I had bu Sagomi Shell ... too cool on the legs.... third attempt was running pants instead of shorts !
Was going to do tunes but just as I headed out I decided to leave the music at home...

So off I went , I the rain and on the trail! Temps were 12C , steady rain and no wind. The sound of the rain drops on the leaves was hypnotic. After 4K I was staring to get HOT ... removed my cap and let some heat out! A short time later I started to feel allot more comfortable, when my compression short was soaked with sweet the Shell started to do what it was suppose to , breath ! by 8K I was really quiet comfortable , almost cool!

It was getting quiet dark and I was starting to have a hard time seeing details in the trail . Its quiet rough where I run and there was a really big danger in rolling an ankle. Took it real easy in the tough sections just to make sure .

Not the fastest run and thats OK , it was good to be out.

10K indoors this morning

Working mids this week so I did a 10K Spin on the treadmill at 1:00am this morning . I was thinking about turning it into a half but it didn't work out, finished at 10K with an average 4:57 pace.

Friday, September 5, 2008

29K not so slow LSD today

29K not so slow LSD today , fastest LSD ever! Linear distance on the Garmin was 28K there was a 1K change in elevation and the Garmin pace was 5:33, factor in the elevation and it was an overall 5:22 pace.

Weather was overcast , strong SW Wind and temps around 21C at the start which changed to 17 at the end! Got rained on at 8K, it was rather OK because I was starting to really heat up.

Today was also a confidence builder, haven't run and entire LSD is about 6 weeks . Dirty Girls and Beaver Valley was run/walk/break scenario! So it was good to run for 2:35 and cover 29K.

Only drank 1 700ml bottle of water with 5 tbsp of Hammer Gel. At 10K I started with the Sport Beans. Its probably a mind thing but every time I slowed a bit or felt fatigued I popped one and presto ... picked up the pace and felt like I had more to give. Anyway they worked ... I rally like them because , they taste good, they work and don't require a ton of water to wash them down.

The last 8K back on the 2ND was fast but I was beginning to feel the pain. Muscles were burning a bit , knees and feet were a bit sore. On a positive note I left the compression shirt at home, wore a loose tech short and didn't get the cold uncomfortable tight feeling.

Tuesday, September 2, 2008

12K trail today!

It was just one of those perfect days for running , I have noticed after a hard run that I really feel light on my feet after a couple of days reset! Rest and recovery is just as important as going hard, the contrast is amazing and both are required ! Weather wise it was hot and sunny, I choose the trail just to stay keep from being exposed and it worked like a charm . I also didn't push it , somewhere less then a 6 minute pace !

LSD on Friday , cant wait!

Monday, September 1, 2008

Bruce Trail Beaver Valley 35K Trail Run

Did a video blog... check it out!

1- http://www.youtube.com/watch?v=PC0zCuROheE
2- http://www.youtube.com/watch?v=UkOQB2iEht0
3- http://www.youtube.com/watch?v=3WSzk6XmBJY
4- http://www.youtube.com/watch?v=rFp1OvRZOVc
5- http://www.youtube.com/watch?v=vRvte7YU9bA
6- http://www.youtube.com/watch?v=pLQimf9oaFw
7- http://www.youtube.com/watch?v=Bkj4e0EOsJI
8- http://www.youtube.com/watch?v=DGEJHd6gDqo
9- http://www.youtube.com/watch?v=Um2qyjj__JA
10- http://www.youtube.com/watch?v=V0lbr2MzEHU
11- http://www.youtube.com/watch?v=Sj64hNwmzP4
12- http://www.youtube.com/watch?v=UWOhqT7vksA
13- http://www.youtube.com/watch?v=EcnxXiH5UBc
14- http://www.youtube.com/watch?v=IH0KheX-EFo
15- http://www.youtube.com/watch?v=Tl_zK6fNn_w
16- http://www.youtube.com/watch?v=Tbg8KVa4yrs
17- http://www.youtube.com/watch?v=Iu5CLxJ-4XQ
18- http://www.youtube.com/watch?v=s5NRabL5ep4
19- http://www.youtube.com/watch?v=wwIVWQuujbE
20- http://www.youtube.com/watch?v=eJOG95lfWPU
21- http://www.youtube.com/watch?v=W2184o2wxdE
22- http://www.youtube.com/watch?v=UBzbDG2ovjs
23- http://www.youtube.com/watch?v=_0kNvDyvj1E
24- http://www.youtube.com/watch?v=0YOwpZ8r92o
25- http://www.youtube.com/watch?v=75BlbCDDI7Y
26- http://www.youtube.com/watch?v=VcAnrtFs4Uc
27- http://www.youtube.com/watch?v=8Ph3bW_Y4oU
28- http://www.youtube.com/watch?v=HmiGUzqxE_8
29- http://www.youtube.com/watch?v=YZgrrl5FC5U
30- http://www.youtube.com/watch?v=wDBoY4JPdwA
31- http://www.youtube.com/watch?v=KY_tv1m7hrQ
32- http://www.youtube.com/watch?v=oD06tIvsS80

Saturday, August 30, 2008

16K last eve

Did a 16K Road/Trail Run , longest since Aug 9! Been doing10s but for one reason or another I just haven't been able to go long! It was a damp run , not too warm at 22C but the Humidity was close to 100%. It was raining for the past day and things were quiet damp , there was a bit of fog here and there. Today I am heading out to Beaver Valley to run ( or try to) the Bruce Trail. Hope to do the "long one" today, 30+K's . Legs feel good after last eve, could have used a bit more sleep but I am pumped to go!

Wednesday, August 27, 2008

A couple of trail runs!

Been running trail the pat two evenings. About 12K both times at around a 6min pace. Haven't had time for an LSD, its been 15 days since I went long.... been running but only short distances. I will try to get out again tomorrow , maybe 16 or 21K depending on time. Saturday I have a full day planned at Beaver Valley ... at least 30K ! I havent felt too full of energy , the shorter runs are making me question my ability to go the distance. I never really feel comfortable until the 8-12 K mark . This eve I settled in to a nice pace around 8K , it felt like I could go on for hours ! Paused a couple of times to take in the sights. Ran a new trail and came across an old barn / house foundation. It was probably abandoned 60 or so years ago , wondered who lived there and what life must have been like. Paused on a high ridge that you can see 30-50K, only a few barns/houses visible other wise all bush !

Saturday, August 23, 2008

Sauble 8K today!

Race day started as usual , up at 6:30 after about 5 hours of sleep. Too little sleep , almost decided to skip the race but I am glad that I didn't ! Had breakfast, OJ/Oatmeal/English Muffin with PB and Coffee. 30 minutes in the Hot Tub after eating then I was off! It was an hours drive to Sauble Beach, 22C when I left home at 08:00 am.

Did a gel and downed some water on the way. Arrived and picked up my race kit , no number or timing chip just a name tag you pin to your shorts! It was getting too hot for any kind of a warm up so I walked down the beach a half a K and back! The race started at 10:00 am , I am guessing that it was somewhere around 25C, 80% Humidity and Sun... it was going to be a hot one!

1st K was done in 4:23, a few times I slowed my pace to try to meet the 4:30 pace I was trying to maintain over the first 5K. 2nd K was done in 4:00 ..too fast for such a hot day but I was feeling good and crunching the numbers...maybe!!!!! At the 3K mark I was starting to feel the heat , I managed to slow to a 4:30 pace . Passed a couple of others around 3K , one fellow in the 30-39 category started to walk , guess he went out way too fast, would that be my fate too ? Passed the 4K half way point at 17:39 , this was a 4:46 pace! Now I was crunching the numbers in the opposite direction. First 4K was with a breeze at our backs and 50% shade. The last 4K was 0% shade straight south and with a breeze in my face ! Passed 5K at 22:34, 4:55 pace , getting slower! There was an aid station at 6K, ran past but dumped a glass of water on top of my over heating head , there was no sensation of cool ... just wet , that cant be good! Passed 6K at 27:38 , last K pace of 5:04 , 5 runners passed me in the last K , I didn't care I just wanted it to be over ... it was so hot! Made 7K at 32:54, last K pace of 5:14. Four of the 5 runners that passed were a few hundred meters ahead , one fellow who I later learned was 14 was only about a 100m ahead....I set my sights on racing him at the end. I spent the 700m of the last K closing the gap on the young fellow 33 years younger then me. Ever so quietly I snuck up to within a couple of meters , with 300m to go the race was on. I was ahead of him until 200m were left the he was ahead of me until 100m were left !!!!!!! I though to myself " You gotta have more ... its only been 8K , last time it was 50K I gotta have more ! So past him I flew , probably the fastest I have run since I was a kid. Garmin said I was doing 25km/Hour as I passed the finish line ... WOW, last K at 4:41 pace ! The wow factor lasted about 2 seconds as the first of 3 dry heaves occurred ... the crowd that a moment ago was WOWed by the 47 year old 182lb guy trying to be 14 again clear for fear of projectiles. So here I am down on my knees , heaving and praying that it wouldn't be too bad! 5 minutes , a douse of cold water and I was OK ! Others didn't fare so well , a top 3, 18 year old female was taken away by ambulance , she looked OK covered in Ice Packs . Temp at the end of the race was 30C !

So of the 108 brave souls who faced the heat I came in 29th overall , third in the 40-49 age group with a time of 37:14 , an overall 4:44 pace , 14 seconds over my goal !

While waiting for the awards I meet Anne from Hanover , she is a Run Mania Lurker and avid Blogger . I asked about running groups and Anne mention the the Saugeen Tri Club! Googled it and found http://www.saugeentriclub.com/ ... I am in . Meet Frank from Durham , another local runner interested in Anne and my blog as well as organizing a running group!

Awards were done on the beach , very well organized ... Watermelon/Pizza/Pop and water ! Lots of giveaways from local merchants in Sauble Beach , thanks to all. Overall , a great race...Cant wait for next year! Race day started as usual , up at 6:30 after about 5 hours of sleep.