Wednesday, September 30, 2015

September 2015 Totals

September -   318.2 km
YTD          - 2600.3 km

Breakdown ...

Trail         -    9 runs logging 85.5 km ( all but 5 km looping on my backyard trail )
Treadmill -  13 runs logging 70.0 km
Road        -    3 runs 162.7 km

One race ,  the Dam Hill 24 hour logging 123.2 km.  

Last Like The First

Wrapped up September 2015 running with another 5K lunch run ... same as the first run of the month.

Tuesday, September 29, 2015


Ditto yesterday ,  another 5K done on my lunch break .

Monday, September 28, 2015

Back to work

First treadmill run after 2 weeks vacation.  Logged the usual 5Ker .

Sunday, September 27, 2015

Weekend Running

 Looped on Saturday logging 5.6K.  Garmin battery died so I used the average distance.   Sad to see the vacation time end and the season changing.  Here's  to lots of trail running between now and the time the snow settles in.

 Sundays run was random trails and back roads with Grant.  We were going to opt for the Bruce Trail in Owen Sound but I had to delay the start time as my "wood guy" was coming at noon.   Got caught up with Grant ...lots of stories about his first 100 miler at Hali and I know have my second race on the 2016 calendar
running with Grant in September going for another buckle.  I feel tired just thinking about it.  Speaking of tired I feel tired today.  Its probably a combo of the end of vacation and last weekends long run.  Logged 17 km today walking the last K ...I was tired.

Friday, September 25, 2015

Quiet Week

A little 5.6K looping the backyard trail this afternoon.  Other things have kept me busy this week so there hasn't been much time for running but that's OK after going long last weekend.  

Wednesday, September 23, 2015

Looping Trail Tuesday

 Too nice not to run ... 5.5 K done looping the backyard trail.  Really it was just an excuse for a few Beers in the Hammock.   This was my first run since the Dam Hill and there as only a tiny bit of muscle pain mostly because I didn't run the Hill!  

Tuesday, September 22, 2015

Dam Hill - Race Photo

The picture was shot late morning during the heat and before the rain.

Dam Hill Race - Recovery Stratagy

Post recovery workout ... 5 hours on the "Flight Deck" at the Jays vs NY game.    Even made it on TV ... notice the race shirt!  

Monday, September 21, 2015

That Dam Hill 24 Hour Ultra - September 19/20 2015

 Returned to London for my third consecutive Dam Hill Race.    Previously I had done the 6 hour,  12 hour races and this year it was a first for the 24 hour event.    It was a hugely successful day winning  the Men's "Grand Masters"  category finishing 6th overall and was the third man ***

 There is no way I will remember everything I wanted to say about this race but I will give it a good effort.  I have so many thoughts of what I want to blog about and in reality only a small percentage make it into the post.   So here it goes ....

 Drove down the morning of the race ... did all the usual routines getting to the start line.   I decided to set up my chair , cooler and race supplies past the start finish.   I was invited to join Steve  and his crew Rhonda  and Clay so I was off to a good start.  Had bib number 12 which is one of my lucky numbers a good sign for sure.   It was a nice somewhat cool morning when we were off at 8am.   The winds were calm and the temperature slowly rose as the morning progressed.    Going long I always feel much better when I get a bunch of Ks behind me.   Lots of thoughts go through your mind early on as you settle in.   The first couple of hours were all about getting into a routine on the 2.25K loop.  On the hour I would gel and take in 500 ml of water.   I was also taking in water at the aid station about every 15 minutes.     Ran around a 6:30 - 7:00 pace through the first 2 hours.  On the 10th lap one of the faster 3 hour guys had a really bad cramp so I stopped and helped him out .   I provided my leg as a back rest whilst others massage his spasmimg  calves.  The guy was really fling throughout eh morning and as much as I felt bad for him I also knew that this part of running `fast`... these things just happen sometimes.   I give him credit for pushing so hard!       The next few hours I slowed a bit with the heat to some wheres around a 7:00 pace.    I can`t recall the exact time but throughout morning the clouds were building and there was rain and wind and much lower temps  in the forecast.    I had been running shirt free all morning and when the rain started I remained that way for another couple of hours.    I wasn't the least bit cold running and was actually too hot.  It rained pretty steady from about 1pm until 4pm.     The afternoon was where  the `thermal battle `began.   Heading out from the start finish we were head on into the cold wind the heading back along the lower part of the course the wind was at our backs and misapprehended along the Dam.    I found myself cold heading out and overheating heading back not a really nice at all.   I was through 50K in about 5hrs45 min and a very good pace to PB the 80K ( 50 Mile )  distance.    The afternoon was all about managing the temperature and getting through the 80 mark in less then 10 hours.       A few hours into the rain one of the spectators offered to go to Wallmart and buy me a shirt.   In spite of the rain and much cooler temperatures I remained shirtless until around 4pm.     My primary 24 hour goal was to hang in there and still be moving at 8am Sunday morning.  The other goal was to get to 100 Miles ( 160 K) in under 24 hours.   Closing in on the 80 mark 9 hours into my race I had allot going through my mind.  I thought about getting to 100K in 12 hours which was a very reasonable goal however I was concerned about the wet feet and the consequences that go along with it.   I was getting really tired of the Gels and was a little bloated and felt a bit nauseous too ,  like the food and water just wasn't being processed as quickly as I needed.    Passed the 80K at around 9hrs35min mark and decided to take a break.   Grabbed a Beer ,  Cliff Bar and Granola bar and headed for the car.     Took off the shoes and tool out the insoles and aimed the car heaters at them.   Changed into some nice dry socks and a long sleeve tech T.  Put my feet up on the dash and just chilled whitest I dried out.    I didn't really have a particular time frame in mind for my break but I know from past experience just how valuable this sorts of thing is after all I still had another 14.5 hours to run.   An hour into my break I decided to head back out.    Made a stop at the bathroom near my car and at that time another shower came through so I dove back in the car until it passed.   After nearly 1.5 hours away from running I headed back out.   I felt amazing ... it was like the day was starting over again.   The  food had all been processed ,  GI was 100% and it was so nice to be in dry comfy shoes again.   One of the best surprise of the race was waiting for me as I headed back out my Mother and Niece were waiting for me ... heard someone call my name looked around and didn't notice but then I heard it again and it was my Mother.  Had an awesome visit with them.  Although my family supports what I am doing its quite rare that they show up at a race so this was very special to me.... thanks Mom!  So it was nearly half way through the race by the time I got going again.    Before I took my break I was in 6th position overall and when I went back out I was on 6th position overall .  This was quite a motivator and I still had the `100 Mile ` thought!    While on my break I had also prepared to run at night throwing my headlamp on.   The loop is a paved park path and not really all that dark but a headlamp was mandatory.   I was looking forward to running through the night without worrying about tripping hazards.   Shortly after it got dark the park lite up with Eyes ...   I have never seen a greater concentration of Skunks and Raccoon`s anywhere.   Heading up the hill I came very close to punting a Skunk.... 2 more steps and it would have been airborne!  The first hour or two after dark I was moving well but looking at the lap times I really slowed down after 11pm.  I don't recall doing allot of walking but my lap times between 11pm and 1am  show a run walk combination was happening or I was just running along real slow!   This was also the time that I decided 100 Miles was not going to happen but I was committed to still be running at 8am.    I had a craving for a Beer and some food at a little before 1am.  First thought was to hit the lawn chair I had brought but it was getting cold and I knew I would freeze so I opted for the car.  The heat in the car felt great ,  the Beer went down slowly and  I was feeling rather tired so I decided to bundle up in my Parka and have a nap.  I wasn't really too too worried about when I woke up and to be quite honest it was a sleep that I don`t really remember sleeping.  It was really hard to get comfortable in the front passenger seat of the Corolla and I woke up absolutely frozen.  It was a combination of being cold and uncomfortable that brought me around and made me wake up enough to head back out.   I cranked the heat in the car and took at least 30 minutes to get suited up and mentally ready to get moving again.   Looking at the splits that little `Beer Break `took 4.5 hours ...YIKEs!   It was 4:40 am when I got going again.  Crossing the start finish I noticed that I was still in the 6th position overall ....needless to say I was quite surprised.  I felt great and was moving at around a 9:30 pace running slowly and feeling good.   I brought my Bluetooth speaker with me and when I was alone on the course I cranked the tunes.... tons of fund and enjoyment rocking the night away.   The winds had died down but it was pretty chilly some where in the mid to high single digits.    I was having fun chatting it up with Clay and Rhonda every lap.   Stopped around 5am chatting with Steve and crew but it was a little too long an I causght a really bad chill.  In spite of having gloves on my hands were frozen and I was not liking the cold so I decided on another Beer break with heat in the Car!   Well I dozed off again in the car .   It was the sorts of thing that you are sleeping but you really didn`t know you were sleeping!      So this ended up being a 90 minute break but I wasn`t really all that concerned I just wanted to have fun ,  feel great and end the race moving and that is exactly what I did.   When I headed back out at 6:50 am I had dropped from 6th to 7th potions ... again surprised.    It only took a couple of laps and I was back in 6th again the same position as at 5:30 pm the day before!   I  was moving well doing the last hour of the race logging another 8.5K.  Tripped the mat at 8:00:04 am logging a total distance of 123.23 km.

***  I was the one an only runner over 50 years old ,  there were only 3 Men in the 24 hour race and there were only 11 folks doing the 24 hour event!  ***

Tuesday, September 15, 2015

Too nice not to run

5.8K looping on the backyard trail this afternoon.  The run was really just a good excuse to down a few Beers in the Hammock!

Monday, September 14, 2015

Virginia vs Bruce Pacing Assignment

Just wrapped up my pacing assignment today with Virginia Gingras.   Its so rewarding doing this sorts of thing get so much more out of it then you put in.     This was day 5 logging 290 km on the toughest parts of the Bruce Trail in 4 days.    Virginia was doing exceptionally well today.   The only thing that was really impacting her ability to run was some quad pain.  Downhills were tough but she managed them well.   I logged 27Ks and would have loved to have done more but I should back off with the 24 hour run in London in 5 days.  

Virginia's blog is here ... .   They are in need of pacers if you have some time.  

Sunday, September 13, 2015

Abbreviated Lunch

Working 12s I have enough time to get in a 10+K Run at lunch but today I decided to cut it short at 5K.   I have a 40Kish pacing assignment tomorrow  Virginia vs Bruce and then on Saturday I am going long ,  long long at the  That Damhill .

Saturday, September 12, 2015

Saturday at work

10K done on the treadmill on my meal break today.

Trail Friday

Skipped the treadmill at work Friday in favor of a little trail time...good for those little aches and pains.   Logged another 5.2K looping in the backyard.

Thursday, September 10, 2015

Easy Treadmill

Best thing you can do when running on a treadmill is not to think about running on a treadmill.  Today was effortless...didn't give it any thought,.  Yupper another 5K lunch run done .

Wednesday, September 9, 2015

Ditto yesterday

In early today at 6 am so I really needed the "lunch run".  Logged yet another 5K lunch run ....longing for the trail, maybe this eve.

Tuesday, September 8, 2015

Monday, September 7, 2015

Monday Labor Day at Work ...doesn't seem right does it!

 Working labor day ..,.  would have been better to stay at home.   Not enough sleep then drove in on a flat rear passenger tire.  I knew something was up but just couldn't nail it until I got to work ,  YIKES!   So once again running saves the day.   Going for a run in like hanging out with an old friend it just makes you feel better.   Logged a 5Ker the usual way on my meal break.

Sunday Trail

 Took a rest day Saturday then hit the "Backyard Trail" Sunday logging 10.8 steamy Ks.   It wasn't so much the heat but the humidity.    I sure enjoyed running in the heat but I know its all going to change soon.  

Saturday, September 5, 2015

Sweet LSD

Did a 2nd run Friday logging a 31.5K Run.  Headed to Durham  on the 2nd around 7:30 pm.  made it to the conservation area ,  8K just as it was getting dark.   The camp ground was busy with long weekend campers pulling in.   Lopped around Durham enjoying the smells ,  sights and sounds of the town on a warm night.  Before I headed back to the park I out my lights on.    It was solid running back on the 2nd ...more or less the same pace as when I headed out.    The night sky was amazing ... paused more then once to take it all in.  When I got home I grabbed some beers and headed back to the man cave.  First stop was my tree stand yo observer the sky.   The moon was just starting to rise flooding out the stars and the horizon was bright with all the humidity.   Listened to tunes and enjoyed the beers while watching the Moon rise creating shadows in the forest.   All and all a sweet run.  

Friday, September 4, 2015

Friday Lunch

No trail last night due to weather.     5Ker at lunch today... the usual way.   Road LSD tomorrow  having trouble wrapping my head around that so its going to be a day break or bust!  

Thursday, September 3, 2015

Thursday Lunch

5K the usual way on my lunch break today.  Hoping for trail time again tonight.

2nd Run Wednesday - It was hot and I liked it!

 5.5 steamy hot Ks logged on the backyard trail last night.     Got home at 4pm ,  grabbed 2 Beers floated in the pool until it was in shade at 5:30 pm then dawned the running gear ,  packed teh backpack full of all the things I need to run on my trail then headed over the big ass hill to my man cave in the forest.   Love , loved loved running in the heat and was flying.  I Avg around 42 min for 6 laps and did it in 39 minutes last night.  Its really cool how the muscles and joints work in the heat.    I did .25 liters of water before the run ,  .25 liters during the run then another .25 liters after the run followed up with 3 Beers in the Hammock.  

Wednesday, September 2, 2015

Lunch Run

Yupper logged another 5Ker today on my meal break.   Trail tonight!

2nd Run Tuesday

Felt like hitting the trail after a long day at work yesterday so I grabbed a few cans of blue ,  my Mifi and iPad and looped aways logging another 5.5 km  Tuesday.   It was comfortably warm ... really enjoyed the heat!

Tuesday, September 1, 2015

Tuesday Sept 1 ...LUNCH

Started  a new month with my traditional "Lunch Run" logging another 5K the usual way.   Unremarkable other then the HR didn't top 134 today. Its only a beat or two lower then other days but I think its really cool.