Wednesday, August 31, 2016

Wedensday Beach

16K on the beach at Saauble today ...end to end and back!

Tuesday, August 30, 2016

Sauble Run

12.1K logge3d today mostly on Sauble Beach.   Logged the last 2K with Addison a 5 year old Retriever / Poodle cross and she rocked.  I have never run with a dog before and it was a first for the dog but it worked out really well.

Sunday, August 28, 2016


10K @ 5:00 pace with fartleks the usual way starting at the 4K mark.   Did an upper body weight routine after the run.  

Saturday, August 27, 2016

Working Saturday

Working today so it was a 10Ker on my meal break today.  

Friday Trail

5.3ks logged on the backyard trail Friday Eve.  It was really just a good excuse to have a few Beer in the Hammock!

Friday, August 26, 2016

Friday Lunch

5k  done the usual way on my meal break today followed by and upper body weight routine...quickly that is!   Have something going on with my lower back kind a precursor of sorts point toward a round of sciatica ...its been along time but that little bout half dozen years or so ago sidelined me for a few weeks.  Keeping my fingers crossed.

Wednesday and Thursday

32.3 LSD Durham and back done on a rather warm windy Wednesday.   Dehydrated but was sweating too much to catch back up  so the last hour was quite a slog!   Took an unplanned rest day on Thursday another one of those instances of not enough hours in a day.  

Tuesday, August 23, 2016

Monday, August 22, 2016

Mid 7

Mid 7 done and that a wrap on this round of nights.   For the past 32 years more or less once out of every 6 weeks I work 7 night shifts.  Working Mids its no longer a job more a way of life,   Getting into the Gym and doing a Run is about the only good thing I can say about working this God Awful Shift.

Logged a 14K run this morning on my meal break.  Ramped up over teh first 2Ks to a 5:00 pace then held that through 13.1Ks starting a cool down.   Every K from 4K on I did a 0.2K 4:45 fartlek.

Sunday, August 21, 2016

2017 Race Calendar

Just added this one to my 2017 Race Calendar ...ENDURrun: 8 Days, 7 Stages, 160 km.   I have always been interested in this one so its now all in.   I figured its best to comit now so I can plan the rest of the 2017 races around this event.   Look at it as a running Vacation of sorts!

Mid 6

12K @ 5:00 pace with 4:45 0.2K  fartleks starting at the 4K mark.

Saturday, August 20, 2016

Trail Hang Out

This is where I loop ... the video is better with the volume turned up. .

Mid 5

10K on my meal break this morning...that all!

Friday, August 19, 2016

Mid 4

8K run with 0.2k 4:45 fartleks at the start of my shift tonight.   Cool down was an upper body weight routine.  

Thursday Trail

5.6Ks logged on the backyard trail late Thursday afternoon.   Temps were comfortable ,  the sky was mostly clear and there was a nice breeze.  Hit the hammock with a few beers after the run it was a little overdue and very enjoyable.  

Thursday, August 18, 2016

Mid 3

7K done this morning on my meal break.  Really didn't feel up to the run or working a night shift after a great evening spent at Sauble Beach #mustntdrinkwinebeforestayingupallnight.        

Wednesday, August 17, 2016

Mid 2

Mid 2  run done a +1 mixing it up a little running 6K at a mostly 6:00 pace with a 0.2K 4:45 fartlek thrown in at the 4 and 5 K mark.    Weighed in after and I am now tipping the scales at just under 170 lbs ... yippie managed to put on a few!

Tuesday Trail

 Had a lousy sleep after mid 1 so what else would I do but go for a trail run.   Lopped another 5.6K on the backyard trail.  It was much cooler then it has been as of late a nice change from the melting temps that most of this Summer has delivered.

Tuesday, August 16, 2016

Mid 1

5Ker done on my meal break this morn followed by a quick once through my upper body weight routine...a good start to the week.

Saturday and Monday Trail

 Not quite what I planned but I ended up with a funny past few days.  Friday ended up being a reset day then on Saturday I was going to go long with Grant but the weather was iffy so we just logged a little 10.7 Ker around the hood.  Sunday was another unplanned reset day then I was hoping to do a 10-15 Ker but all I could do was squeeze in a little 5.6 Ker on the backyard trail.  Starting mods this morning so hopefully I can pick up a few 2 run days and average at least 10K a day over the next week.  So fickled when not logging the big Ks!  

Thursday, August 11, 2016

Thursday Morning

Its not often you head out before noon and the temps are already pushing 30.    Logged a warm but comfortable 5.8Ks on the backyard trail.  Recovery of course was some time floating around the pool!

Wednesday, August 10, 2016

Tuesday, August 9, 2016

late late late lunch

5K the usual way at 1am .

Creemore " Hill 1 " picture with Doug Barber

Only thing better then crossing paths with Doug Barber is photo bombing his " Hill 1" selfie!

Creemore Vertical Challenge - August 6, 2016

 Did my 8th consecutive Creemore 50Ker on Saturday and had a great run.   The score is now Creemore 6, Ron 2.   A successful Creemore is not measured by time ,  not measured by who you beat its measured by not having any hallucination and not even coming close to passing out.   Now I do credit the weather this year.  Its been a rather hot summer so I have deinelty acclimatized so a partly sunny day,  not too humid with nice breezes and temps in the mid 20's is almost spring or fallish.  I also credit the good day with carrying a hand held and making a really conscious effort ( no pun intended ) to remain well hydrated.   The handheld worked rather well at DG and I am pleased to say it worked extremely well at CVC.   Did do much nutrition ,  3 gels and a packet of I think honey stingers.   I was into sweets namely the soft sour keys and the jelly beans.  On the last lap the desire changed to salty lays chips.   The course had a couple of new sections to add elevation although I wasn't wearing my Garmin I did hear that the course was a little long.  I liked the new sections especially the one that broke up the long decent leading to the forever O2.    I have really had some great runs since I blew up a Sulphur ...never really hating it and just enjoying the moment.   Everything seems shorter and nothing seems all that bad even the heat.    Wrapped up the day tripping the clock at 6hrs54min22sec good for 22nd out of 46 starters,  16th out of 34 Men and 7th out of 18 in the over 50 crowd.

Thursday, August 4, 2016

Taper Time

Last run before Saturdays 50K Creemore Run a little 5Ker on my late meal break today.

Wednesday, August 3, 2016

Lunch Wednesday

5Ker done the usual way on my meal break today.

Tuesday Trail

5.6K logged on the backyard trail yesterday after work.  Did some hammock time with a few cold ones ... over due event for sure but just no time as of late.

Monday, August 1, 2016


Monday August 1st and I have just logged a little 5Ker on my meal break today.

July 2016 Totals

Run       334.2 km
YTD   2,127.5 km

There were two races the Limberlost Challenge 56 km and the Dirty Girls 24 hour login 104 km.  
There were a record number of rest day ,  12 in total.  Ran 20 times ,  avg distance 16.7 km.  

Summary, 20 Runs  

Treadmill    8  Runs,      50 km
Trail          11 Runs,  253.2 km 
Road           1 Run,        31 km  

Weekend Running

 Been busy not blogging.

 Did a second run Friday evening looking a classic 5.7 Ker on the backyard trail.  Was super looking forward to a little hammock time with tunes however it wasn't meant to be.  First off the tunes have packed it in or at least it looks that way.  Was going to make the 0.8 k round trip to the house for the Bluetooth speaker but decided  to just hit the hammock for a couple of cold ones.     So I go to make myself comfortable and the ropes tying the hammock to the tree let loose.  Needless to say it wasn't meant to be so I headed home.

Saturday Grant came over and we did my classic town run.   South on the 2dn ,  9K to the conservation area a loop through there then Durham them back again logging around 31km at around an avg 7:20 pace.  

Sunday ,  last day of the month was a rest day.