Saturday, October 31, 2015

October 2015 Totals

  Wow where did October go.   It was a bit of a light month mileage wise but after a Summer of going long it is probably a benefit.   Up next is R4K 8 hour in January so I will start logging a few more Ks mid November...back to the Y!

 October -  194.6 km
 YTD     - 2794.9 km

23 Runs in Total
Road - 8
Trail - 6
Treadmill - 9

One race the STWM 42.2

Mid 5

One more night run around Allan Park logging a rather chilly 5K.  There was no wind but this was the first sub zero run of the season.  I was comfortable but didn't enjoy that pressing cold feeling when I first start out.  

Friday, October 30, 2015

What to do at 3am on a cold and rainy and windy night

Yup a lunch run ... 5.1Ks logged and I liked it in spite of the weather.  Actually I don't miss the treadmill at all and prefer the looping.

Thursday, October 29, 2015

October 29 @ 3am @ 14c

Took it outside at 3am for my Lunch Run.  It was 14C ,  a little breezy but no rain.    I was quite comfortable in shorts and a tech T as well as a shell to break the wind.    Logged another 5K run and I liked it.  

Wednesday, October 28, 2015

Beat the rain

 Headed out at 2:30 am and looped around the Earth Station logging 5Ks this morning... it was fun.   I actually enjoy being outside more then the treadmill.  

 Did a weigh in after the run ... 174 Lbs typical for this time of the year.

Tuesday, October 27, 2015

Allan Park Night Run

Working midnight's and the Treadmill at the Gym hasn't been replaced yet.  Fortunately I was prepared bringing my cooler weather outdoor gear. I left the run a little late heading out around 3:30 am.  Its funny how you feel the same way about doing something you don't want to do and stopping something you are enjoying... a fine line for sure.   So it was cold and I forgot my gloves so I improvised mittens by wearing my socks on on my hands which turned out to be really quite toasty!

Logged the goal distance of 5K visiting the neighboring Church across the Road and of course looped around the "Earth Station".

Sunday + Monday ... over the guilt!

After not running last week I have just logged 3 consecutive days on the trail ...YIPPEE!   No long runs planned after last week Marathon.   Headed out in the backyard late Sunday afternoon.  It wasn't nearly as warm as on Saturday so I was in tights and a long sleeve tech T.  Looped and looped until I hit 10.1K then took up position between the Cedars and the Hardwoods looking West to the darkening sky.   Cranked up the tunes ,  cracked a cold beer....reward time!  I had changed into plenty of warm clothes but I forgot warm gloves and my hands were Frrr Frrr Frrr Frozen.  So the light bulb went off and I had an Ah Ha movement " Hot Tub ".   The Hot Tub is hands down the best way to end a cold weather run... a few more Beers helped too!  

 Monday I hot the neighboring trails following a recently installed Maple Syrup collection line... got a good tour of the hood cause this line was dam near 1 km long....holly smokes!  50 or so of my Maples along the property line will be joining the party.  Can you say Maple Syrup... MMMM!  Oh and the Run ...  looped around the hood ending on guess what ,  my trial loop!   The return home was taking inventory of my Maples!   Logged 9.8 Ks ... good enough on a busy day.

 Next up  Mids  where I am right now!  

Saturday, October 24, 2015

Trail Saturday

Its been a strange week of not running.  I did manage to lace up 3 times ,  one race ,  one lunch run and one back yard trail.   It wasn't a total blow out because I still managed to log a total of 65.2 Ks ...not bad for not running!  

It sure was nice to take it out on the backyard trail again.  It was pushing into the mid teens so shorts and a tech T were in order was truly peachy to be out with these temps this time of year.   Logged a total of 10.5Ks today ...sure felt sweet!  

Thursday, October 22, 2015

That wasn't funny!

Workings eves ...its been one of those weeks!  Nothing is going as planned and high high stress level. There has been no time for running.  I took last night off unexpectedly but on Tuesday I was told that the Treadmill was working today so I came to work fully prepared to jump on the treadmill but it still wasn't working ,   not funny ,,,,,, not funny at all!   I haven't run since Sundays STWM so not running tonight was not an option so I took it outside at lunch looping around the "Earth Station" ... yes that what they call where I work ,  opposed to the "Space Station" I guess!

 So I logged 5Ks and I liked it and yes I feel better now!

Tuesday, October 20, 2015

STWM 42.2 - Sunday October 18, 2015

 Wrapped up the 2015 "Racing" running the STWM on Sunday.   Way way way back when I registered I thought I would be running for a time but my friend Patrick was going to be doing his first big city Marathon so I offered to hang out with him.  

 Race day routines could be a cut and paste from just about any of my reports and this one was no different.    I drove to the city the morning of the race meeting Patrick at the Royal York.    It was a really chilly morning with a breeze and temps at a balmy -1C.  It wasn't expected to get much above 6C and knowing that we wouldn't be running around a 6:00 pace I dressed for comfort,  tights ,  a thermal shirt and a shell.     The shell didn't last long and I was pretty much comfortable the whole run.   The race started at 08:45 am but we were way back in the second last corral so it was about 9:10 when we tripped the mat.   First half of the race was pretty easy we had fun chatting and reading the signs and taking in everything the big city race had to offer.   There was a funny moment when Patrick question a sign "  Run Like Me!  " .  He gave the sign maker a rather perplexed look asking why he should run like her ... the sign actually said " Run Like Mel ! " ... LOL.  definitely the start of a fun fun run.     Didn't take in much nutrition only gelling 3 times with race provided Hammer Gel.  I was taking in mostly Gatorade with the occasional Water.     Felt a little quad pain around the half way point ... no big deal stuff more then likely a result of not going long since the Dam Hill a month earlier.   Patrick was still moving well  and was taking in enough calories  and hydration.     There was quite a few out and back sections in the second half of the race.  It was really fun seeing everyone and calling out their names encouraging them and wishing them well.    At the 30 K mark Patrick ran into a little trouble at an aid station stop.   We had been running around a 6:45 pace so I told him to tuck in behind me and I slowed it to a 7:30 pace.  After a few Ks and an extra Gel he as moving better and feeling better.   We ended up running around a 7:00 pace most of the way to the end.    Had a brief walk over the DVP with 3K to go and planned our last few Ks race plan.....

Brought it home with a constant run.   The Adrenalin kicked in going up Bay picking it up to a 5:00 pace.   Tripped the Mat at 4hrs39min30sec ....

All and all it was a great run with Patrick.   There was never a death march just slowed down the pace and kept going.  Had a ton of fun doing this run.

Logged a total of 49.7 km .... I turned on the Garmin when we left the Royal York and turned it off when we returned.

I tool a ton of video and will be putting it together sometime over the next week or so.

Ronald Irwin

Chip Time: 4:39:30
Overall Place: 2841
Place in Gender: 1971 / 2459
Place in Category: 209 / 263
Category - M50-54
KM Pace: 6:38

Friday, October 16, 2015

And thats a wrap on the treadmill

 After more then a decade of logging a minimum of 100K/month but probably much more for a total of a least 12,000 km ++++ the treadmill in the Gym at work has packed it in.   There has been a fair bit of maintenance gone into this machine over the past couple of years.  

 I cant imagine not running at lunch.  The daily work routine is really the staple of my running diet.  When there is no other time to run this is when I have counted on being able to fit it in!   From time to time through the lousy winter weather I have made the 21K journey to work just to take it inside!  

On a positive note I  the  machine is being replaced... estimated cost $10,000.     I am sure that I will be retired before the next machine packs it in!  

 So yesterday I logged one last 5Ker on my meal break....

Wednesday, October 14, 2015

Tuesday, October 13, 2015

Treadmill at Work

5K the usual way today on my meal break.   Looking at the data my vertical oscillation has increased and my cadence has dropped over the summer.   Go figure!

Monday, October 12, 2015

Sunday, October 11, 2015

Getting it done to build up some heat....

10.3k McCormick loop run done at a little over a 6:00 pace.  

Sure got hot so I could jump in my single digit pool ....

Trail Saturday

With the Ultra season over and a little 42.2 in a week I haven't felt the need to run any long ones.   Hit the trail yesterday logging 6km.    Going to go a little longer today.  

Thursday, October 8, 2015

I would have rather not ...

...but I did log a 5K lunch run.

Two Run Wed

 Sun was out and the temperature was comfortable so I grabbed my gear after work and headed to the backyard trail logging 6.2Ks.  

Wednesday, October 7, 2015


5K the usual way on my meal break today.  MAX HR was 138 today.  Don' mind the treadmill nearly as much when the weather is cooler and the days are overcast and darkish!

Tuesday, October 6, 2015

Good Grief

Sure can't "Rest" on your "Running Laurels".    After taking 2 days off I hot the trails for a couple of hours+ on Sunday and today I am suffering the 24+ hour DOMS ... go figure.  Just a little hammy pin that says run every day buddy!    Logged another 5Ker at lunch today.  Hope to take it outside after work tomorrow.... TWO RUN WED ,  maybe!  

Monday, October 5, 2015

Monday Lunch

5K done on my meal break today.   The first "lunch runs" of the week are always yield a higher HR the latter in the week.   I topped out at 146 BPM after my 4:45 fartlek prior to the cool down.

Nineteen Point Five

 19.5 laps on the backyard trail yesterday logging 16.8 Ks.    I was feeling a little guilty after taking Friday off building antennas ( lots of hill repeats fine tuning )  and on Saturday it started to rain and I decided to cook instead of Run.   I really have a tough time when the climate is transitioning to COLDer weather.   Its a combo of all of the Ultra season behind me ,  not a whole lot on the race calendar and I really do not ,  i repeat DO NOT like running and freezing.    Si I am always coming up with ways to entertain myself  a little reward for getting out the door.  Sundays treat was setting up my Blue Tooth Speaker in the Tree Stand and blasting the Forest away.  I can clearly hear  the music for a 1/3 of the loop  another 1/3 I hear it but not 100% and for about a 1/3 I hear little bits and pieces.   There are 4 sounds  that carry very well ,  Burton Cummings ,  Bono ,   Snare Drums and the Saxophone.   Apres run was a few beers in the hammock ... dressing in thermal layers with a down filled jacket!   Sadly I started the process of breaking down the man cave carrying the Sub Woofer / Speakers and Battery back the house.    Garmin data was really messed up ....   see below   yup its the same 6 laps!

Thursday, October 1, 2015

October 1, 2015

Late lunch ... hard to get away!   Managed a little 5Ker the usual way for the first of October.