Wednesday, April 30, 2014

Still hurtin

Not over PYP yet ,  still  a little quad pain.  Logged another 5ker at lunch this morning....a little faster to at a 6:00 pace.  Expect to be 100% by Friday.

Tuesday, April 29, 2014

Recovery Run?

 3:45 am , first night shift,  quads are trashed just like my brain!   You think a small detail like forgetting your running shirt would be enough to pull the plug on the treadmill but no way ,  not no way got it bad!!!!   Also felt a tad guilty not running Sunday or Monday...thought about it both days but with so many "Spring" things to do I took a pass,  besides it hurt.  

So I logged a rather sluggish 5K at speedy 7:00 pace.  It hurt ,  I was hot because being short free I decided not to turn on the fan.  So I got ti done ,  it wasn't pretty but the recovery run is behind me.

Speaking of weird things I was at the Doctor today for my somewhat "annual" and weighed in at 181 lbs.  I haven't tipped the scales that heavy since I was lifting weights a decade ago!!!!!  When I changed in the gym this morning I notice weird lines in my calves where my socks dug in.   Looks like I am retaining water after Saturday.  Weighed in again after my run and sure enough 180 lbs.     I wasn't dehydrated at PYP  but I think I may have had a we too many electrolytes which probably explains the fluid retention but this is 2 days out now!  

PYP 50K Results

Finished up a little slower then I originally though tripping the clock at 7hrs29 minutes.     2nd loop was the fastest and surprise surprise the last loop was the slowest.  It was a fairly even effort as the delta between the fastest and slowest was 10 minutes.

Here are the 12.5K splits... 

Loop 1-  1:49:49.1  
Loop 2 - 1:47:28.8 
Loop 3 - 1:53:55.4 
Loop 4 - 1:57:51.3

In my world there are 2 ways to run a 50Ker and nothing in between.   If I want a "Pleasant"  Run I run slow and steady concentrating on enjoying the moment OR if I am looking for a fast time I play the fade.     Playing the fade is something I do from  time to time.  Usually I don't  know that I am going to do that until I am on the course... sometimes it happens by accident.   

Looking back on my 2014 PYP it was a really great run.  I was happy when the crowds cleared out after the first t then 2nd loop and had some fantastic time to reflect ,  meditate, enjoy and generally just get lost in my head.   Last year I was laid up most of March with Sciatica ,  almost 3 weeks of not running.   When I started back up it was still painful well into the early summer.    First bunch of long ones last year were not all that enjoyable.   I remember just wanting it to be over  or wanting to get to the half way point putting more miles behind me then were ahead.   This weekend was different for me.  I didn't feel that way at all ,  not even a little bit I just enjoyed the simple pleasure of putting one foot in front of the other for hours on end.   

Up next the Sulphur 50 miler.  Registered  a week and a bit ago... good thing because its sold out!  

Sunday, April 27, 2014

Pick Your Poison 50K - April 26, 2014

 Did my 4th PYP 50K yesterday.  After missing the LS100 I was really looking forward to this race.  Wasn't looking for a time,  just a solid consistent effort and thats more or less what I did.   The day started at 5:00 am with more or less my usual Race Day  routines.   Arrived and hour before the 09:00 am start doing all the usual last minute race prep things and chatting with a few running friends.  

 Started near the back of the pack and ended up in a Conga Line in the first single track section.  Things thinned out quickly and there was  no congestion on the course the rest of the day.    The "Tractor Trails" were a mix of Ice ,  Mud and Wet.  Ran mostly on the ice but it was akin to running on Concrete.  Just before the first Aid Station around 4K in there is a notoriously muddy section  and I was pleasantly surprised to see that it was completely buried under a meter or so of snow.   Started with Heed and Pretzels at the first Aid station the continued the climb to the top of the Ski Hill.    A K or so in we drop again ,  steep single track at first giving way to a K or 2 of gentle tractor trail leading to the next big climb leading to the Golf Course.  Gelled whilst walking up the steep Golf Course Hill.  At the top we continue to climb but a gentle grade that is Ok for a slow run.   It was only a K to the 2nd and Aid Station where I took in some fluids and headed out for the final 4K or so.   The last 1/3 of the course is the best with some of the best single track on the side of a hill with some  monster ups and downs ending on the Ski Hill in the picture above.   Ran the downhills very conservatively,  lots of Mud and Ice and I didn't want to trash my Quads.    The last  stretch to the start finish was down the Ski Hill...can you say Corn Snow.   Kept kicking it up and it was getting into my Gore-Tex Shoes so I kept stopping to get it out!     Speaking of Shoes I was wearing my Adidas Super Nova Riot Gore-Tex ,   Injinjji Toe Socks,   Shorts ,  Wind Proof Running Underwear ,  Mizuno Breath Right Thermal Mid Weight Long Sleeve Tech Top,  Ron Hill Water Proof Shell ,  Compression Cap and a pair of Columbia Gloves.    Had the Shell on until the first Aid Station then realized I was too hot so it came off and was tied around my waste.   The weather was 3C ,  light breeze, overcast and a we bit of light rain in the first hour.

 Heading out on to loop 2 of 4 I stopped and grabbed some Chicken Noodle Soup,  6 Oreo s 4 of which I took with me and some M&Ms for the road.  Walked whist I ate the soup and saved the Cookies and M&Ms for the climb at around the 4K mark.   Only stopped for Water at the first Aid Station ....plan was to Gel again on the "Golf Course " climb.    I was pretty comfortable temperature wise but  really started to Sweat on the downhills I ran and after I aggressively walked the steeper uphills.  Every now and again when I was wet I caught a bit of a chill but the fabric really wicked the sweat away quickly and before I knew if I was toasty dry again.   The odd breeze here and there really helped with the drying process.  Gelled on Cue , and then fluids at the 2nd aid station then back through the   single track ,  climbs and descents to the start finish.     I was feeling really good at the 1/2 mark.  I had no idea what so ever how much time had passed.  I wasnt wearing a watch and there was no clock at the start / finish.  I figured I was somewhere around a 1:40-1:45  loop maybe 6:30-7:00 finish time.  

Heading out on to loop 3 I grabbed the same nutrition as the previous loop with the exact same consumption plan and that's more or less what I did.  Ran into a bit of trouble leading up to the first aide station.   Fumbled to get some S Caps in me. I decided on 2 S Caps due to a bit of a sore tummy after all the solids not to mention that there was a fair bit of sweating that was on again off again!  Wondered into some deeper mud a little off course.   Was starting to feel a bit tired.  My lower back was sore and from time to time my left knee complained a bit.    Got it back together pasty eh Aid Station and concentrated on a decent downhill to the Golf Course Climb.   I was getting lots of fluids ,  probably enough calories but felt like I was a little low. Ran with Steve and Adi for a bit.  Adi was talking about trying to figure out numbers and was concerned about the 8 hour cutoff.....CUTOFF no way ... suddenly I was concerned about time and realized what slow ass I was!!!!    Finishing the 3rd loop I asked  the time and it was 2:30 pm.  I was 5.5 hours after three loops with 2.5 hours remaining to get one loop problem averaging 1hr50 / loop over the first 3 loops.

Heading out for the final loop it was Coke and Chicken Soup this time.   Made it through the long gentle 4 K of tractor trail  as I did the first 3 loops .  I was solid through the climb to the 2nd Aide Station where I took in a couple of more Cokes.  Passed Ron Gehl at the start to the downhill leading to the Golf Course Climb.   Felt like I was slowing a bit in the last 1/3 of the loop but I was still Running all the same bits as the first loop. Crossed the finish line happy to be done and forgetting to ask my time .... guessing somewhere between 7:15 and 7:30...will update the post when I find out.

Talking to folks afterwards the general conclusions was that it was a slower course with then previous years.  Most blamed the snow and Ice.  I was happy with my run ,  solid consistent taking care of my hydration ,  fuel and electrolytes.  I was also comfortable with the way I was dressed ,  the 3C at the start turned into a 5C at the end and the winds had picked up a bit.   I honestly didn't care about my time but I was surprised that I was as slow as I was.    This run was a good lead up race to the Sulphur 50 Mile in a months time.   No snow and a few more Ks on the trail should help me to pick it up a bit in the Dundas Valley.

Thursday, April 24, 2014

Lunch Run

4th and final lunch Run of the week yet another 5K@5:30 pace.  Up next is Saturdays PYP 50K.

Wednesday, April 23, 2014

Tuesday, April 22, 2014

Lunch Run

Just a little 5k get your run on run this evening on my meal break.  Thought about taking it outside today but Saturdays 50k PYP is getting close rest will do me more good then any time on the trails.

Monday, April 21, 2014


 Been working on  my "Ultra Fuel Belt" as of late!  Lots of Beer and Sugary Candy as well as Overeating to the nth degree...isn't being an Ultra Runner GLORIOUS!   Tipped the scales at the high end of my weight range at 178.4 Lbs.  

Sat on my Ass all day watching the Boston Marathon.  I cant recall the last time I was glued to something like that for nearly 5.5 hours!   It was strange coming to work this eve after my binge watching!   Even had trouble sleeping last night thinking about Boston today ... Carrier clued me into that tidbit.

So up oh so early for no reason ,  4:45 am ... a day wasted ,  sort of and then an Eve of work ..... thank goodness for my little 5ker on my meal break... it was like a reboot and now I feel normal.    Only 2 more hours of today event to watch...YIKES!

Sunday, April 20, 2014

First Trail

First local trail run with Grant today.  A little snow and a little wet here and there but sun,  comfortable temps and great company made for a AAA run!   Had a " Sea to Sky" finish ran down and dipped my toes in the mighty Saugeen River then over the next K climbed to one of the highest spots in Glenelg.  The climb was somewhere between 80-100 meters ,  ran it all grabbing a couple of cans of Blue then turned off the Garmin when we hit the top.   It was a fantastic way to cap off a three hour 20.2K Run.  

Saturday, April 19, 2014

Short Shadow

Lots of yard work this morning followed by a little " get er done" 10K.  Sun was high in the Sky and my shadow was really short Summer is surely just around the corner.      Hitting the trails with Grant tomorrow....still expecting
allot of snow here and there but then again its a good test run for PYP!

Friday, April 18, 2014

After work run

15k on the treadmill the usual way at the end of my work day today.

Thursday, April 17, 2014

It made me laugh!

Created a video with Patrick and Lisa and entered it into a contest at Blue...

Now we are in a Peoples Choice Contest" hosted by the Magazine " Snow Board Canada ".   We asked all our friends to vote for us in an attempt to win ...

One of Patrick's friends got a kick out of my appearance on the video and emailed Patrick ...

> Subject: Voting Landslide
> To: rosepatrickronaldirwin
> From: 
> Date: Sun, 13 Apr 2014 12:09:53 +0000

> Firstly, Scotty that scooter poster is hilarious as is the Practice photos. 

> Second, a huge congratulations to Patrick, Ron and Lisa (and of course the Wee Prince) as their video moved forward to the finals after yesterday's online voting. 

> I am sending out a big thanks to everyone who assisted in the voting and in turn forwarding the crew's effort through to the final. The videography and editing was fantastic guys. I received many comments from those I forwarded the voting link to saying how wild the video was. More than one of my contacts said they want to hire Ron to motivate people in their units or at least bottle and sell his positive energy, lol. 

> Patrick please let us know when the next voting is and I will work some magic with my contacts to make sure we get the voters to the link. 

> Congrats again guys, 

Patrick in response wrote back ....

Thanks Stevie for voting for us.  

     Yes Ron 100% needs to be an athletic motivational speaker to inspire people everywhere.  Yes If your looking to train for a marathon and when I say marathon I mean the Boston Marathon. He's your go to man for advice and a training schedule.  He is also the founder of  "The Irwin Racing Ski and Snowboard Team."   On the side I am sure he could throw down a kick ass Satellite Telecommunications course with over 30 years experience.  If that wasn't enough he can amateur / ham radio like boss.  Once and a while I get encrypted emails from him at work in Morse Code for fun. I still have trouble with these on Mondays. 

    With teenagers about, Ron can decipher a heart broken Friday night text message that Stephen hawking would have problems with.  He is the next step of human evolution when it come to the use of technology in every day life.  His blogs West Grey Run and West Grey Skier have a mass following.  For a more personal looking into Ron's life join his youtube channel 178 videos since 2006.  He is also print media at the Owen Sound Library in some running magazine I picked up.  Wow Ron I think I better buy the rights to your biography.

     I forgot he's also a very proud grandpa.  What... he doesn't even look 30.  He may also lay claim to the fountain of youth. It would have to be Creemore and a hot tub.  I have seen him carb load 2 schultz bakery doughnuts in one sitting. His eating habits boggle the dietitians of Canada.  Rumors has it that David Suzuki from the Natures of things is working on a 4 part  documentary on Ron.  Its an in depth study of the anti ageing and distance running. Ron future plans entail opening his very own back country glade skiing on the Irwin estate.   Very impressive and thanks for inspiring us all to live life to its fullest Ron.  We are very lucky to work along side you and watch your life events unfold. 


Wednesday, April 16, 2014

Fitting One In

12K done after my First Aide Course in  today.   Wanted to run a bit further but my neck was a bit stiff and sore after getting rear ended at a Red Light in Hanover this morning.  There is nothing quite like starting your day with a rather violent bump only to be told by the person that inflicted the pain " I only looked down for a second".   Glad I was in my car and not on foot!!!!!    How someone can miss two cars stopped at a RED Light is beyond my imagination then again it was probably her "96" hard at work!!!!!!   On a positive note it was my first trip ever in an Ambulance...tried to get Sirens and Lights but it was a no go.   The world sure looks different when your strapped onto a backboard with a neck brace ... all voices and and lights but no faces.    Unfortunately I didn't get any  bonus marks at the First Aid Course!

Monday, April 14, 2014

Back to Work

5K@5:30 pace today at lunch. Would have rather been running outside!

Sunday, April 13, 2014

It had it all , well almost!

The only thing missing from todays Run was Sun!  I was either in warm humid air or running in a walk in refrigerator.   Then the Baseline was flooded in 4 spots and  my Gortex Shoes filled with water ...hey it was only another 10K to go to Home!  The the wind picked up and it got dark and there was a sudden torrential downpour!!!   Had my Ron Hill tied off at my waste so I was able to take shelter.  Couldn't decide if I was wet from sweat or perhaps the rain.  Jacket came off after the rain let up then it was so foggy I couldn't see further then a few meters.  I took the same route as yesterday and toyed around with the idea of going another 5-10K but decided nah ,  opted for the Hot Tub and Beers instead!   Logged 17.K at a little faster 7:22 pace.   All and all a very worthwhile outing and the right kind of weekend with PYP looming in 13 days.

Saturday, April 12, 2014

Not Quite and LSD

Took it outside today.  Looped up the Baseline then back down the 2nd logging 17.1 Ks at an avg trail 7:30 pace.  Was goign to do some hill repeats in my back yard but there is still too much snow.  Did the up and down logging another 700 meters for a total of 17.8 K today.  

Friday, April 11, 2014

Treadmill again

5K at lunch today.  Looking forward to some LSD this weekend.

Thursday, April 10, 2014

Same as yesterday

Logged another 5K@5:30 pace at lunch today.   Dreaming of trails now!

Wednesday, April 9, 2014

Lunch Run

5K@5:30 pace on my meal break today.

Registered for the Sulphur 50 miler today.

Tuesday, April 8, 2014

Monday, April 7, 2014

Sunday, April 6, 2014

Weekend Update

10K out and back on the 2nd yesterday...just out to log a few Ks.  

24.1K loop of Durham .   9C Sun meant shorts and a thermal top ...very comfortable!    Throwing on shorts takes a minute off the pace ,  avg 6:23 until my cool down.    It was a good constant 2.5 hour run,  small fade the last 8K but otherwise consistent.

Had the LS 100 on my mind all weekend.  My Father is quite sick so I was in Saratoga all last week.    I almost made it but when I couldn't get any sleep Friday night I knew it wasn't going to work.  I drove through Saint Catherines at  1:00 am.  My 10% was 100 % ready but the 90% was missing!     This is the first OUS DNS!

Thursday, April 3, 2014

One more...

One more run before the LS100.  Another 5K in Saratoga Springs NY.  

Wednesday, April 2, 2014

Running in America

Its cool when your running in America and this song comes on...

Another little 5ker done today at the State Park.   13C, Shorts and Sun!

Tuesday, April 1, 2014

March Totals

March 295.0km
YTD   882.4km

Just a little run

Just a little 5.1Ker this afternoon in at the Saratoga State Park.   10C meant shorts and almost no snow meant park paths.