Planned Walk

 4K @ 12:00 pace on my meal break.   Taking it easy today and tomorrow ahead of Sundays race.  

Routine

 5K the usual way this eve on my meal break.    Not going to be up to much the next 2 days resting up for Talley 6 hour on Sunday!   

Breaking the mold!

 7K @ 6:00 pace this evening on my meal break.  

Two Run Tuesday

 5K @ 6:00 pace late this evening on my break.   

Afternoon Trail - Run 1

 4.8 k on the backyard trail today ,  nice and warm! 

Working today!

 Second week of Eves started today.   Kicked of the work week breaks with a 6K @ 6:00 pace.   It was nice had lots of pop in my legs.   Going long in 6 days heading to the Dundas Conservation area running the 6 hour Talley in the Valley event.   

Weekend

 Was quasi planning a long one ,  BV perhaps but I was on call and decide to loop the backyard trail Saturday .   Plan was 3 hours ,  ended up at 1/2 that logging 12 laps / 10.4 km.   Did some heavy lifting in the am that took a bit out of me...the excuse I needed!    Had a great hammock session afterwards. 

 Sunday - REST   

 

Friday

 5k @ 6:00 pace on treadmill at work.  

Not quite as planned

 Some more Endur focused running today heading to the rail trail in Markdale.  Plan was an easy k, 4 k @6:00 pace then an easy K turning around and logging 5k @6:00 pace then a kish cool down.   It got hot ,   27C and then the Sun came out.   I was good going out then managed 3K @ 6:00 pace before gearing it down.   The HR was a wee bit on the high side pushing into the 150's ... OK for the last few Ks of a race but not OK otherwise.  even when I slowed it to a 7:30 ish pace the HR initially dropped to the high 140s then crept back up into the 150's a short time later.    I was only out a little over an hour but thats all it took to start getting a wee bit dehydrated ...never a good thing.    Stopped the clock at 11.5 km.   

Here are the splits 

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Tired

 Tired tonight ,  walked 3K on my meal break. 

6@6@6

 6K at 6:00 pm at a mostly 6:00 pace tonight on my meal beak. 

Working Eves

 5K @ 6:00 pace on my meal break this evening. 

Weekend

 Took the weekend off spending time with my Grandchildren.   I did manage a second run on Friday 4.8 K logged on the backyard trail.   It was just an excuse to start the weekend  with a hammock session.   

6@6

 2nd 6k @ 6:00 run today on my meal break.   Thats a wrap on the work week.  No long runs planned for this weekend but I would like to stretch together a bunch of outdoor Ks @ 6:00 pace.   

Tired again but ....

 No excuses today ,  5K 6:00 pace on my meal break today. 

More Rested

 5K the 6:00 way today on my meal break ... slept better last night. 

Lunch Walk

 3K @ 12:00 pace today on my meal break...sleepy tired today.  

Monday Trail

 4K trail run + hammock session after work yesterday. 

6 for 6

 6K @ mostly 6:00 pace today on my meal break. 

Weigh in 176 lbs 

Summit 700 1/2 , Blue Mountain 1/2 - Saturday July 8 2023

  It was another fun day on the hills at Blue running the Summit 700 1/2 Trail Race.     This is another must do annual trail race especially because I spend so much time at Blue through the Winter.    Its also a must do because so many running friends are there.     Grant picked me up at 7  we grabbed a bite in Markdale on the way arrive just before  8:00 am.   Rave start was 9:00 ,  a slightly different route this year starting up Waterfall Trail.   Right off the start there was a bottleneck heading onto the single track.  This caught allot by surprise I thought it was par for the course.     Headed out with Robin and Patrick until the half way point then we lost Robin.   It was super cool at first with nice breezes but that didn't last long running into all kinds of heat pockets + large climbs all added up.  I didn't pay attention to hydration and it caught up with me.    Had to pause for a moment around 18K doing a steep climb otherwise it didn't come into play too much other then just making me work a wee bit harder then I should have with thickening blood.  Last 2K were all downhill the fastest 2 of the day.      

 Finished 209th out of 308 participants and 5th in my AG 60-69.   Heading out I was dead last spot starting the first climb.  Overall we passed 99 folks over the duration of the run.   It was a really big field for a trail race making it super fun!     

Lunch Walk

 3K walk on my meal break today.  Summit 700 1/2 at Blue tomorrow.  

5K at Lunch

 5K the 6:00 way again today on my meal break. 

Walk

 3.2 K walk on the treadmill on my meal break today. 

The usuaul!

 5k again at lunch today 

12:00

 3k  @ 12:00 pace today on my meal break. 

June Totals + Summary

 June  226.5 km

YTD 1061.6 km

 One race ,  the Mansfield 50k the first weekend of the month.  This was a really great course and a local race to boot!   Started some "Endur" training ... first off everything on the Treadmill is a 6:00 pace.   Stated taking the 6:00 to the rail trail in Markdale and will be building the volume at that pace between now and Endur.  Plan is to get to 20K @ 6:00 pace feeling easy!   Went long twice after the Ultra doing my beloved BV loop.   

Summary 

29 Runs ,  2 rest days. 

Beach 1 X 9.8 km

Rail Trail 2 X 17.8 km

Treadmill 19 X 85.9 km

Trail 7 X 113 km 

Two races in July ,  21.1 Summit 700 at Blue and the 6 hour Talley in Dundas.    

Same!

 Today was a repeat of yesterday logging another 10k @ 6:00 pace on the treadmill on my meal break. 

Indoors

 Nothing wrong with an indoor run under the current Smokey conditions.    10 K at a mostly 6:00 pace logged on  my meal break today.  

It sure is easier to run a 6:00 pace indoors on the treadmill vs outside.   Todays run didn't even break 130 bpm averaging out at 120 bpm.  

 

WTF

 That's Wednesday , Thursday and Friday.

Wed - 5.6 km on the backyard trail with Dax in tow followed by my beloved Hammock session.  

Thurs - BV loop done ,  lots of pop in the legs good day for acclimatizing to the warmer weather reaching 26C by the end of run.  

Fri - Rest Day