Back at it!

14 trail Ks logged this morning.   Ran from Cameron Lake to the Grotto via Cyprus Lake.  Great technical trails lots of rocks and roots until I hit the park and there was a K off wide stone chip trails.  

Click here for the return run and some pictures.

Little Trail

Last week was all running ,  this week not so much busy with all the other things!   Logged a little 4.8 Ker on the backyard trail yesterday...it was nice!  

Endur Stage 7 - Road Marathon

 The "Ultimate" is over winding up with a very hot 42.2 to round out the week.  I was aiming for a slightly sub 4hrs and ended up with 4hrs18min44sec.  I was through the 1/2 in 2hrs but the second loop I was hot and exposed....no death march just had to slow down and take care of business.   I never really hated the run but I was pretty uncomfortable in the heat but again I managed OK.   Fished 33 out of 58 that started that day and ended up 20th in the ultimate logging a total time of 16hrs22min7sec.

More data to be added and I will do a summary of the week but I don't need to say much because I have already registered for the 2018 Ultimate!  

Endur Stage 5 Picture

Taken at the top of Chicopee

Endur Stage 6 - 10km Time Trail

 Stage 6 the 10 km time trial was done this morning in a surprising 48min28sec.  Once again I had no idea what to expect but I did want to more or less run to my potential today.  With the Marathon looming tomorrow I wasn't sure if this was a good strategy but 10K's have never had any long lasting affect on my ability to carry on!  It was a pretty rough first km almost like I have forgotten how to run.  Once things warmed up it felt hard but natural.  The HR crept up to 161 so I backed it off keeping it in the high 150's through most of the race.   I am pleased with my results considering all the different events I have done this week!

Endur Stage 5 - 25.6 km Alpine Run

Endur Stage 5 was done today 25.6 Ks on a 5.15 km loop at the Chicopee Ski Hill.    There was only two large climbs,  and one that was intermediate plus a handful or two of short ones... all walked.   There was some super fast single track on the back side of the Ski Hill.  Just went with what felt right today.   Figured a good goal was to beat my 25 km " Cross Country" run and I did just that coming in at 3hrs11min50sec good enough for 31st out of the 56 folks that started.

And once again I was pretty happy with my 5.15K Splits ... last lap was 5 seconds short of being the fastest!  

Endur Stage 4 - 10 Mile Hill Run - August 16, 2017

 Stage 4 is in the record books logging the 10 Miler ( 16.1 km ) in 1hr29min48sec.   I really feel like I am getting stronger each stage.   It takes a little while to get up to pace but I seem to be settling in nicely after a few Ks.   I honesty thought that last nights race was a 13.1 km ... the old Horror Hill Road course ....NOT!    When I did see the super fast folks coming back around the 4 K mark I asked someone how far and to my surprise it was 10 miles.  Doing the conversion thats 16 km ... yikes,  although it really didn't change much.    One of my goals was to run all the hills and thats what I did...ZERO walking ,  Yeah!!   The start was a bit rough but once I warmed up I really started to enjoy the run.  Being that it was an out and back I had the chance to cheer on all the runners ahead of me.    Strangely enough I am actually enjoying running faster its been a long time since I strung together so many days of " Speed".

To "Relive" the run click here!

Endur Stage 3 - 30K Cross Country Run - August 15, 2017

Endur run stage 3 was done today a 30K Cross Country Run.    This was by far the fastest, averaging a 6:31 pace  and most consistent trail run I have done this year ,  check out the 5K splits.

32:50,   32:49,  32:46, 32:41, 32:35, 31:50


 I judge a good trail race not by my time but by how consistent I am and I must say I nailed this one!   It was a little on the warm side ,  real high humidity but all  and all it wasn't bad.  Hydrated ,  did a gel each time I past headed back out on the  5K loop.   I had a little quad pain after the two previous day of " speed " but it wasn't a problem I took care of it jumping in the hot tub at 4am for a good massage before leaving home at 5:30 am.  

 I finishsed 36 out of 55 runners.   There are allot of very fast folks doing this series!  

Relive the run...click here! 

Endur Stage 2 - 15K Time Trial - August 14, 2017

Second day in a row running " fast " ...good grief ,  not longer my thing LOL.   Actually I didn't mind the format made it kind of fun!  

 So it was an out and back on a flat road.   Those with the slowest times Sunday went out first and everyone was spaced 1 minute apart ,  I went out at 08:21 am!   Again I really didn't know what to expect so I just went with it again starting slowly logging one of my slowest Ks of the run a 5:23 pace.    Managed to pick it up a logged a couple of 5:00 though Ks.  HR was high and I just went with it.  The HR was never more then 5-10 BPM away from my 165 BPM Max yet it felt OK.   A couple of times it was creeping up into the 160's and it felt like things were going south so I backed down a bit!  High 150's it was for pretty much the entire run.    Heading back I caught a handful of runners in front and was passed by a couple but I was pretty happy tripping the mat at 1hr18min41sec.   

 Finished 36th out of 59 runners logging an average 5:15 pace.  

 The race was staged from the RDs house in Conostogo.  He had a rather large yard with and equally large pool and there was this over the top meal waiting for us .... I am really liking this Endur format.

Relive the run by clicking here...try it its super cool!  

  

Endur Stage 1 - 1/2 Marathon - Sunday August 13, 2017

  Its been a long  time since i have done a 1/2 Mary and I did one  yesterday completing the EndurRun Stage 1 in 1hr59min5sec.     I really didn't have any idea what to expect I haven't been running many roads and all of my " speed " workouts are typically 7k on the treadmill!   I wasn't planning on racing it but I wasn't planning  on jogging either decided just to go out there and settle into what ever pace felt reasonable.

 The course was a mix of road and park paths with a few little hills here and there.     The first K was done at a 5:37 pace and that is more or less where I spent the next couple of hours!    First 15k were pretty solid ,  I would say a moderate effort.   Kept the HR in the high 140's to low 150s and  it actually seemed to be an OK run.   At 15k the legs stiffened a bit and I noticed the the heart rate was ever so slowly creeping up.  I didn't fuel nor did I take in any fluids ...just ran.   Last few Ks were hard,  it was felling like a whole lot more effort and I slowed a little but I did manage to log a 5:45 K at the end!

Finished 40th out of 64 averaging a 5:39 pace!

 Relive the run bu clicking here ...its really cool!

Edndur Run Up

Only 2 little runs this week getting ready for my Endur week starting Sunday....

Tuesday ...little 4.k very slow run on the backyard trail.   I had lunch a short time before running and cramped up just above the right hip bone ...tried to walk it off but it was presistant so I ended up walking most of the way!

Wedensday, Thursday ...rest days enjoying the Summer weather at the pool and doing some Kayaking in Lake Ontario.

Friday ...solid 4.8 Ker  on the backyard trail ...ready for Endur in 2 days!  

Last Mid

10K ,  5:00 pace...no more treadmills for a month!

Mid 6

 Skipped last nights run things were felling pretty good so I figured a day off would do me good.   Logged another 10K Heart Run the same as Friday morning.  It felt pretty good ,  HR was in the mid 140s when I was at speed.    I have one more shift and another 10K on the treadmill then I am off for 4 weeks.   Not going to do much running this week with Endur starting Sunday ... a little trail time would do me good now!

+1 again!

 10K Heart Run the same as yesterday just added another K at speed.   Felt allot better today...its probably more of a mental thing I can do it I am just not use to the feeling.    The heart rate pushed 150 bpm my max is 164 bpm.   I seem to be able to hold pace when I keep the max to the 140's but once I push up into the 150's fatigue will set in at some point and I will  fall off pace.  The Endurrun is a  road 1/2 and my goal is to turn as many 5:00 Ks as I can.  Actually I would be happy with any road event where I turn a 5:00 pace with the exception of the last race a full which I would like to keep around the 4 hour mark so thats about a 5:30ish pace!   I run so little on the road and the focus ie rarely speed so I am not sure what to expect so I guess I will be happy with what ever!  

Some good data from this mornings run ...

+1

Add another K at speed logging a 9K Heart Run this morning on  my mid #3  meal break .... I got hot!

Breaking the mold ...Mid #2

Added an extra K of "speed " to the Heart Run logging 8K on my meal break.

Run Breakdown...

• Ramp up to a 6:00 pace in the first 200 meters.   
• Ramp up to a 5:00 pace between 1 and 2Ks. 
• At the 2, 3 and 4K mark I increase the speed from 12.0 to 12.2,  12.2 to 12.4, 12.4 to 12.6 km a reaching a 4:45 pace.  
• At the 5 and 6K mark I did a 0.2K 4:30 fartlek then back to a 4:45 pace. 
• Cool down started at the 7K mark with a 0.1 K 4:30 pace then slowly geared down until I walked the last 0.3 Ks.  

Still having some issues getting good heart rate data.   The spikes early on are false ...its odd that I get similar results with the optical HR sensor vs the electrical!  

High Dump Night Pictures

No tent ,  no sleeping bag just an amazing view.   Didn't get much sleep I couldn't stop watching the  ever changing sky and water.   Best of the Bruce Trail!  

No furniture ,  no problem the chair made from flat rocks was very comfortable. 

Speed Week - Mid 1

Working nights again logged a 7K Heart Run early on my shift this morning.

July 2017 Totals

 July      -    277.2 km
 YTD     -  1856.8 km

Another great month running two Ultras the Limberlost Challenge 56 km and the North Face Blue 50 km.   Only one long run ,   the race is the training for the next race!    Up next the full Endur Run ...something different should be a ton of fun 7 races in 8 days starting with a half and ending with a full then everything else in between.

July Breakdown

Ran a total of 25 times with 9 rest days.

Trail          -  11 X = 170.5 km
Treadmill  -  12 X =  86.0 km
Road         -    2 X = 20.7 km

Last day of July 2017

 It was a super Summer day and I was off today!   Head to the back logging a 4.8 Ker in the heat...not all that warm just we haven't had much " Sumner" weather.     Grabbed a few Beers  for the Hammock afterwards and made myself super comfortable in the Cedar Forest after the Run.   The air was fragrant with the sweet smell of hot Cedar Trees.   There were Cumulus Nimbus Clouds and I watched a Thunder Storm form and move to the South.   The music sounds the best in the Forest ,  I have a solar powered audio system ,  a small sub and  two speakers.  I add a third speaker centered 6 feet behind the sub that adds and interesting depth to the music.   There is enough volume and a tiny bit of thump to satisfy it just sounds simply amazing.  Finished the Run/Hammock time jumping in the pool before dinner then it was off to bed to prepare for my night shift.