Saturday Trail - Another Wet One

 20.5 km done on the BV loop this morning with Grant.  It was fun  catching up in spite of the cold somewhat steady rain...almost like last week!   

Walk

 Running longish tomorrow, opted for a  3 K walk today on my meal break.  

SIX

 6:00 pace for 5 K on my lunch break today 

Lunch Run

 6K ,  5K @ 6:00 pace followed by a 0.5 K cooldown. 

Tuesday Lunch

 5K @ 6:00 pace again today on my meal break.   The faster pace has a nice feel about it ...burning a wee bit more O2 and creating a wee bit more heat ! 

Monday EVE - 6 Minutes BABY!

 6 km ,  5km @ 6:00 pace then  a 1K walk @ 12:00 pace.  Had some time to kill last eve so I hit the Gym.  

Trail Sunday

 4k on the backyard trail with Dax this afternoon...it was a lazy run! 

Season Opener

 22.3 km logged on the Hills of Dunedin, Ont. yesterday.  It was the warm up for the Outrace series as well as a fund raiser.  weather was awful,   steady rain and 3-6C.   In spite of this I enjoyed the run  work a rain coat with a tech T and shorts covered by rain pants.   Pants didn't work  so well wasn't sure if it was sweat or rain getting in.    

And its Friday!

 Short 3 day week being off Monday and Tuesday.   Logged the last of 3 lunch runs this week with yet another 5K @ 6:31 pace.   6:00 pace next week...blistering LOL.  

Two Run Thursday

 4k on the backyard trail after work yesterday.   

Same

 Same as yesterday ,  5K at lunch 

Back in the office!

 5K @ 6:31 pace today ... will repeat tomorrow and Friday then next week its a 6:00 pace.   

Grand Canyon - Rim to River to Rim - April 15, 2023

 

Started super early running from Yavipii Lodge to the Kabib trail.   It was dark and -4C at 4:20 am with a 4K run accross the Rim to the trail.    Things quickly warmed up as we descended into the Canyon at around 5am, just ahead of the Mule Train.    Highlight of the day was Sunrise and sunrise and  watching the shadows and colours change as the sun rose higher.      

It only took a few hours to reach the Phantom Ranch.    I ran ahead of the group and took lots of video of them being chased down the Canyon by the Mules.    

After a hardy lunch of 2 Sandwiches as well as a Beer and Coffee we began our journey back up the Bright Angle Trail.   Highlight of the accent was the desert foliage all in spring time full bloom.   

As we closed in on the finish we came across more and more hikers descending on the trail.  Met all kinds of different folks along the way often stopping to chat along the way.    

A park employee pointed out some Hieroglyphs just off the trail,  1,200+ years old.

 

Reached the top in a little over 9 hours , 34 km mid afternoon.      Last few Ks were some pretty good climbing overall the elevation was reported as +/- 1,483 metres.    

It was a great adventure running and stopping when ever something was interesting.  I would like to return to the run and hike as well as camp in the Canyon  its a truly magical place. 

Lunch Run

 5K at a 6:31 pace today on my meal break.  

Lunch Run

 5K the same way again today! 

Monday Lunch

 5K @ 6:31 pace today on my meal break. 

A funny one!

 Intended on a 10k run today but logged 8.5.   Was running at a 6:31 pace then at 6K I had to go.  When I returned to the treadmill I decided to walk the remainder of my time...it was nice.   

Back to work!

 Working days today.   The trash your quads run was effective I am a wee bit sore ,  not 50k sore just a little so I would have to say that Wednesday and Thursdays run were quite effective at achieving the goal.    So being a wee bit sore and tired I decided a 5K walk would be nice and it was!   

And let there be elevation!

 

Followed up Wednesdays long one with some elevation Thursday.  The idea was to trash the quads ahead of next weeks Grand Canyon adventure.   Headed to Beaver Valley and did some hill repeats of sorts.  Ran hard down and hikes up fast.   

Longer

 Last long treadmill run of the season is done logging 27 km on the treadmill late this afternoon.   It was 25 km at a 6:31 pace followed by a 2km walk 12:00 pace.  The weather has improved and I am sure I will betaking the long one outside going forward. 

Mid 7

 12.2 K @ 6:31 pace on my meal break today. 

March Summary

March -  139.3 km

YTD   - 428.3 km

 The month started with my last ski trip of the year another week at Whistler.    Hurt my left ribs in a fall and it was quite painful when I started running when I returned.   I had planned to do a long run after the ski trip however I eased back into things slowing it down to a 7:30 pace and doing shorter runs.   Its been almost 5 weeks since I injured myself but I am happy to report  I am 95% recovered just a wee bit of pain.   April is a the start of my Ultra/Trail  runs headign to the Grand Canyon mid month followed by the OutRace spring warm up then volunteering at PYP ( Was late to the registration ).   

Summary 

SKI Trip X 5 days

Rest Days X 4 days

Run X 22 days 

Only 1 run not on the treadmill a 10K out and back on the 2nd.   Did manage 2 longish runs ,  16 km and 22 km both on the treadmill at a 6:31 pace!   

Me on the left in White,  Chris in the Green 

Mid 6

 10 km @ 6:31 pace this morning on my meal break.  

Mid 5 - Much Better

 More routine this morning logging a 5K @ 6:31 pace.