Monday, April 30, 2012

April 2012 Totals

Run - 240.5 km
YTD-1121.1 km

Ran 20 times for an avg 12.025 km/run

Two races April 15 Marathon de Paris , April 28 PYP 50K

Rolled my Ankle Friday April 20th

Between the Races ,  Vacation and Ankle Sprain I fell 60km short of my goal.


Quads are really complaining today.  Gave it my best shot and ended up doing a walks, try to run , walk , try to run again but this times I sort of did it, walk , walk ,  OK this time I did run for a few hundred meters albeit on my tiptoes then I ran and ran a bit more sort of.   OK ,  its going to take a couple of day!   Logged 3K...thats it and I am done for today thankyou very much.

Sunday, April 29, 2012

Pick Your Poison - April 28, 2102

 Did my first OUS race of 2012 yesterday, Pick Your Poison 50k.  Race plan was to go out easy so I would enjoy the day and make it to the end running.   The weather was just about perfect , Sun and temps just a few degrees above freezing.

 The course lay out for 2012 was simply amazing.  The 12.5K loop was a mixture of single track and tractor trail and lots of elevation thrown in.   I was told that the elevation change was +/- 1100 ft per loop.    The first 4K of the loop was a very fast , very gentle downhill that lasted for about 4K.    The remaining 8.5K was where all the elevation and the majority of the single track existed.     I was very conservative of the Hills ,  walking up most and running very slowly down.   This strategy was all about getting to the last loop intact.     I was  determined  that I would nail the nutrition and hydration.   I stopped at all 3 aide stations each time I passed and lucky for me they were stocked with Hammer Gels.   Over the course of the race I Gelled 11 times.     Felt a little panicky heading out into the second loop "OMG this is hard how the heck and I ever going to make it another 3 loops".   I dropped back and spent some time running on my own and I more or less relaxed into the feeling of running for a long period of time.    I kept going from chilled to too hot during the first two loops.  When we started it  was quite chilly.  Initially I was wearing Shorts and a Mizuno Breath Right Thermo long sleeve shirt,  over that was a short sleeve Tech T and topping it off was gloves.   I was over heating and took off  the Tech T at the end of the first lap.    The body temps were as variable as the terrain , I was either hot or I was shivering cold.   The temperature warmed up a bit on the 3rd and 4th loops  and I was much more comfortable.   My race plan was partly formulated as a result of a nasty sprain a week ago.  The left ankle was still a little swollen and I was really careful not to mess thinks up.  Every foot fall was carefully placed.  The only problem I had was when the injured foot was on the up hill side when the trail had lots of Camber.   Only had on little upset and that was  on the last loop.  Managed to catch my left toe on a root but it wasn't a lateral  action so I was OK.    Overall I was feeling pretty good going into the last loop and had anticipated running up a few more of the hills and most certainly open up on the downhills.   I tried to do this but the it just wasn't happening so I pretty much ran the last loop the same was I did in the previous three passes.    From time to time on the last loop I reminded myself to enjoy the moment and take it all in.   

 I haven't got the official results yet but they will be close to my Garmin data.    It  said I covered 48.59 km at a avg 8:08 pace.   My 12.5 splits were 1hr35min,  1hr34min, 1hr40min and 1hr42min.  I am pleased with the results and fell like I had a solid run where I was in control avoiding the "death march".

Friday, April 27, 2012

Marathon de Paris - Video

Still nursing my left Ankle a bit but I don't expect it will cause me any problems with tomorrows PYP 50K. 

Just finished  my Marathon de Paris  Video

Wednesday, April 25, 2012

Run Clinic

7.3 Ks done with the Flesherton Run clinic tonight.  No trails today,  too much snow in the bush!  

Lunch Run

Couldn't get away at lunch yesterday but its not really a bad thing giving my ankle a bit of a reset.   Almost healed up ,  only a little swelling today.   Jumped on the treadmill at lunch today and logged 4.8K ,  would have been 5 but the Cybex Treadmill came to a sudden stop with an "Err 6".  

Monday, April 23, 2012

Lunch Run

Back to work after 2 weeks off. The left ankle is still swollen but there isn't much pain when I walk... looks worse then it feels. When I put pressure on the swollen areas its quite sore. Strangely enough the discolouration is on half way up my calf on the outside. Logged 5K at an easy 6:00 pace on some very fresh legs to day. The sensation I felt in the ankle more or less disappeared after a few Ks and I am feeling good an hour later. I rested Saturday and Sunday with the plan of going easy and short this week with PYP 50K coming

Friday, April 20, 2012

Roll , roll, roll your ankle

Back on the trail today , just short of 5K while running on a tractor trail I rolled my left ankle. The pain was such that I couldn't put any weight on it initially and I immediately turned for home, about a K away. After learning to walk again I decided to do an about face and continue on the trail. Walked for a half K before I started to run again. Did my planned hill repeats. The ankle hurt the reset of the run but at times it wasn't to bad. Finished off logging 15.2K at an avg 7:47 pace. The ankle is swelling and I am sure that there will be some bruising to accompany it. Guess I will have to shorten tomorrows run.

Thursday, April 19, 2012

Back on the trail again

With the exception of short local races its all about trials as the OUS season starts in another week. Today I did my 11.3K trail loop. I was going to go longer but the legs are still feeling the effects of running the Marathon on the weekend. Lunch today consisting on 4 Sweet ands Hot Pepperets washed down by a bottle of Coke wasn't really good to run on...would have been better hungry! Will take it longer tomorrow, Baseball and Hockey Beer and Gummy Bears tonight.

Wednesday, April 18, 2012

Run Clinic - Night 3

Did the run clinic tonight. There is a bunch of constant runners doing their first 10K in May. We logged 6.6K tonight only 3.4K short of the race day distance!

After Paris

What a truly amazing week! Running a Marathon somewhere is a great excuse to go on a Vacation. The week far exceeded my expectations and now it back to the real world. The last 9 hours of our journey was a very fitting end to a week ...

Monday, April 16, 2012

and one more...

Snipped this one from a You Tube Video

Paris - Pictures

Unfortunately my video camera died at km 8 yesterday. I did snap a few pictures with the iPhone.

Start ...


Sunday, April 15, 2012

Marathon de Paris - Sunday April 15, 2012

Check off #2 on the "Big Five" Marathon list. After last years most amazing Boston experience I decided I would do one of the other 4 big ones , Paris, London, NY or Chicago in 2012. Originally I tried to get into London but wasn't successful so I decided on Paris instead.

In spite of already being in Paris I almost didn't run the race. My wife became quiet ill and we spent the evening before the race in a Paris Hospital returning to our Hotel after Midnight. Fortunately she felt better through the night and we both felt comfortable with me running the race so I decided to proceed.

So after a short 2 hour snooze, lack of both lunch and dinner the day before I was up at 03:00 am ready to run a race that didn’t start until 08:45. I went to breakfast at 07:00 and ate a couple of Yogurts, Cheese, Cold Meats, Croissant and OJ and Coffee. Headed back to the room and once dressed I relaxed before heading out at 08:00. It was less then 10 minutes to the race start on the Champ de Elysees just West of the Arc de Triomphe. It was a cold blustery morning but I was prepared and once I settled into my Coral I was quite comfortable waiting.

The race began at 08:45 but it took a little over 30 minutes for me to make my way across the timing matt. My goal was simply to enjoy the race. I quickly settled in to a 6:00 pace and that was where I panned to be when I crossed the finish line. The first 5K took us past some very old historic buildings such as " The Louvre". 5-10K was through an old residential area. There were lots of people lining the streets cheering us on, it was fun. I felt really good passing over the 10K timing matt in 01:00:01 1 second off my goal pace. Past the 10K mark we headed into a Park setting, lots of trees, few buildings the odd sports field here and there and almost no fans. At 13K we passed by a huge stage complete with a band blasting away the only thing missing was 50,000 fans. I was really starting to warm up and stopped to remove a layer. I was wearing my Muzino Thermo long sleeve tech T with my Nathan Team Canada Shirt and Shorts. I removed the Muzino base layer and remained that way for the rest of the race. There were all kinds of organized Bands and Cheering sections along the way. Not long after the big stage there was a large group of men dressed in period costumes playing the French Horns ....quite appropriate and it got a big rise out of the runners. The park like setting continued past 19K when we headed back into a residential area. Crossed the 21.1K timing matt in 02:06:24 24 seconds slower then my planned pace. At around 23K the course took us parallel to the Seine River and we began to get a good view of the Eiffel Tower. I was really enjoying the scenery along the Seine then the course took a rather unpleasant route through a 1K tunnel. It was rather warm and quite loud as everyone was cheering. Coming out of the tunnel I glanced at the sign displaying the temperature, 8C. It was a rather blustery day with high winds and overcast Sky’s but strangely enough I was glad because I was still a tad on the hot side. Passed the 25K timing matt in 2:29:59 1 second ahead of pace. It was around this point that I realized that I was starting to pass quite a few people. With so many people running passing became almost impossible in spots. I really enjoyed the crowds of runners but all the jockeying to get around folks would add a bit of distance on to my day. At around 28K we passed by the Eiffel Tower on the opposite side of the Seine. Crossed the 30 matt in 3:00:10 and it was around this point that we headed back into a residential area. I was feeling pretty good and I thought about picking up the pace a bit but I decided to stick to my race plan. Aide stations occurred every 5K. There were stocked with Water, Oranges and Bananas. At 5K I did a bottle of water, 10K water and Gel, skipped 15K feeling a bit bloated then at 20, 25 and 30K did a bottle of water and a gel. Before the 35K mark I was beginning to feel like I needed Calories. I was still holding pace crossing the 35K mat in 3:30:19 but it felt like it ws getting much harder. By holding my 6:00 pace I was now the one doing most of the passing. Its a great motivator to keep me moving along in spite of wanting to slow down. I was really looking forward to the last 7K through old urban Paris but was quite disappointed when we were running through another park with almost no one cheering us on. There was no timing matt at 40K but I crossed the mark still on pace but moving well. With 2K to go my eye lids had stuck open from the salt deposits drying in the wind , good thing it was 8C!!!! With only 2.2K to go I didn’t drink or Gel just wanting to get to the finish. We didn’t exit the park until the last K of the race. The finish up the Champ de Elysees framed by the Arc de Triomphe in the background was quite spectacular. Crossed the finish line in 4:13:54 1min53 seconds behind my goal time.

The Marathon de Paris was my only 42.2 road race I am planning on this year. It was really nice to run a controlled disciplined race. I suspect that my next 42.2 road race will be in London in 2013.

Saturday, April 14, 2012

Road to Paris - Day 5

Flew from Venice to Paris via Frankfurt Friday Evening arriving at the Hotel near midnight. This morning I made my way to the Race Expo via the Metro.

The Expo was comparable to Bostons. Being that there was no shirt in the race kit I bought one I really need another shirt!

We are going to do a little sight seeing today, pasta dinner at 6:00 pm then a race prep evening!

Posted a couple of videos of our Gondola Ride...

Friday, April 13, 2012

Road to Paris Day 4 - Running in Venice

It seems like forever ago that I last ran , Monday to be exact! Set the alarm for 07:00 am to get out ahead of the tourists and most of the residence. It was a cool overcast morning with a lite drizzle but I didn't care I was running in Venice. Headed out through St. Marc's Square then followed the South Shore of the Island heading east until I ran out of land. I ran through the areas where most Venetians live , folks were heading off to work and school kids were wondering into school. Every now and again I would loop through a narrow passage occasionally coming to a dead end. I took it real easy on the endless bridges walking on some so that I didn't trash my quads ahead of Sunday. I logged a total of 10.3K at an average 7:19 pace....of and I even found a little trail to run on to boot!

Thursday, April 12, 2012

Road to Paris - Day 3

Venice is simply amazing. Its a place that you don't just visit you experience. Last night we wined and dined like never before. After not sleeping for days we both had a 12 hour ++ rest awaking to a beautiful sunny day, off to explore!

Wednesday, April 11, 2012

The Road To Paris

So far so good, Carrie in Toronto...

Carrie in Dusseldorf...

and of course me .....

Tuesday, April 10, 2012

On my way ....

The journey to Paris has begun...

1st stop Pearson , I have cozyed up to a Genius Tap at the Maple Leaf Lounge. Its Business Class for pleasure at the way to Paris via Venice ....

Next leg of the journey is a 6 hour layover in Dusseldorf. The question of the morning is will the beer be flowing at 6am?????

Monday, April 9, 2012

A little faster

12K again but this time I picked it up to a 5:00 pace. I have been feeling really good this week. Its only 6 more sleeps until I run the Paris Marathon , 1 at home , 1 over the Atlantic, 2 in Venice then 2 in Paris!

Sunday, April 8, 2012

Longer again

12 hour mid tonight , ran 1K for every hour I worked today logging 12K at a mostly 5:30 pace.

Saturday, April 7, 2012

Friday, April 6, 2012

A little longer

Broke through the 5K barrier tonight logging 8K at a mostly 5:30 pace. After a fantastic sleep today and an evening spent on the couch watching the Jays season opener I was felling quite good.

Go JAYs Go

Thursday, April 5, 2012

Yet another 2:30 is am run

One good thing about running at 2:30 am is that it gets me 30 minutes closer to 08:00 am!!!

Logged yet another 5K run at a 5:30 pace this morning.

Wednesday, April 4, 2012

Spring Run Clinic

It was the first night of the Saugeen Tri Club Run Clinic and I have returned to Flesherton as a Run Leader again. There is a really good turn out and I was quite surprised at how many constant runners and the amazing trail pace they held. We logged 5K at an average 8:04 pace.

Ditto yesterday

5K @ 5:30 @ 02:30 more or less just like yesterday.

Tuesday, April 3, 2012

Its 2am and I am running

Working mids and ran at 2:15 am. Like that's what I really want to do in the we morning hours. Strangely enough once I get going I enjoy it! So it was 5K at a 5:30 pace this morning.

Spent 90 minutes in the Hot Tub before work. Changed my mind on Sulphur Springs , original plan was 100 miles , I decided to do 50 miles instead. It will save me $300.00 and 1.5 vacation days, I will start and finish the race the same day, I don't have to buy batteries, I won't have to walk 60km after running 100km, I can actually run 50 miles ( well sort of) , besides I have already done the 100 miler at Sulphur. Ironically I am probably in a better position training wise then I was last year at this time but that neither here or there.

By the way ...if someone out there is willing to replace my salary for the next decade and make up the difference in my pension losses I will run a 100 mile race every month for the next decade. Oh yea and I need them to cover my T&L expenses too!

Monday, April 2, 2012


It doesn't get any better ...

Sunshine, 10C, light breeze made for a rather perfect day for a trail run. A few Ks in the shirt came off and I was quite comfortable. Legs had lots of pop o them and it made for a speedy day covering 14.6K in 1hr34min an avg 6:27 pace. Mids tonight so most of what I do over the next week will be indoors but with the longer days I just may be able to take it outside.

Sunday, April 1, 2012

First April Run

Its very fitting that the first run in April is on the Trail. Managed to squeeze one in today covering 11.2Ks on a foggy cool afternoon. Left the music at home and just enjoyed the hush of a foggy day.

March Totals

March 304.2km
YTD 880.6km

It was a funny month, first 2 weeks were longer runs and the final two weeks were all short with the exception of ATB. Another thing that set this month apart was the fact that I was running outside. Did a total of 28 Runs 9 of which were outside.