4 months ago
Thursday, January 9, 2014
Wednesday, January 8, 2014
90%
Almost fully recovered from Saturdays R4K. Noticed a wee bit of muscle pain in the hot tub this morning. Logged a 6K lunch run at a mostly 5:30 pace. First time this week that I enjoyed it running more or less pain free. Looking forward to taking it outside this weekend.
Tuesday, January 7, 2014
Lunch Run
Muscle pain is almost gone but I am dead beat tired after endless hours of snow removal over the past couple of days. Logged a 5K run at a mostly 5:30 pace.
Monday, January 6, 2014
Lunch Run
Little faster today , 5K at a 5:30 pace at lunch.
A little more muscle pain , left outside qaud above the knee and both upper outside ankles!
Sunday, January 5, 2014
Recovery Run +
5K done at a mostly 6:00 pace. It hut more at first then settled but there was always a bit of muscle pain.
In addition to a bit of no big deal muscle pain I have a heat rash which tells me my core was a bit too hot for too long yesterday. Thats probably what slowed me down more then anything... the body get what it wants!
I didn't mention my shoes in the R4K report. I wore my Mizuno Wave Elixer 8's with the metatarsal supports. Its a really lite shoe with little stability , a great feeling on the heal with almost no cushioning off the toe. I always figured they would make a good 10K maybe even 1/2 shoe but going longer ... no way. Last week I wore them on my treadmill runs and was quite surprised that they really agreed with my feet. So I gave them a shot and they were fantastic , no foot pain , no blisters ...perfect for the 56.5K on the track!
Grant has a really good day yesterday covering 56k. looking at his splits he ran a very consistent pace and didn't waver at all. He nailed the nutrition and hydration and it showed...way to be Grant!
In addition to a bit of no big deal muscle pain I have a heat rash which tells me my core was a bit too hot for too long yesterday. Thats probably what slowed me down more then anything... the body get what it wants!
I didn't mention my shoes in the R4K report. I wore my Mizuno Wave Elixer 8's with the metatarsal supports. Its a really lite shoe with little stability , a great feeling on the heal with almost no cushioning off the toe. I always figured they would make a good 10K maybe even 1/2 shoe but going longer ... no way. Last week I wore them on my treadmill runs and was quite surprised that they really agreed with my feet. So I gave them a shot and they were fantastic , no foot pain , no blisters ...perfect for the 56.5K on the track!
Grant has a really good day yesterday covering 56k. looking at his splits he ran a very consistent pace and didn't waver at all. He nailed the nutrition and hydration and it showed...way to be Grant!
Run4Kids 6 Hour Indoor Ultra - Jan 4, 2014
Nothing like running the first Ultra of 2014 just 4 days into the new year. Returned to the Toronto Tack and Field Clubs indoor track at York U yesterday and managed to PB by 0.5 km over last years result. A Goal was to get to 60K, B pass 56 K for a PB and C get past 50K. I was pretty solid over the first 4 hours with a good chance of my A goal but then I slowed down and it was all about getting to the B goal. Managed to pull it off logging 56.5K in 5hrs58min35sec.
Had a funny sleep the night before. Woke up thinking about the Laura Secord 100K out and back not giving much though to Run4Kids! The alarm was set for 4am. Did and hour in the Hot Tub with a Coffee before picking Grant up in Varney at 5:30. We hit Tims in Orangeville and I had , Coffee , OJ, Oatmeal, Sausage and Egg on an English Muffin with a Hash Brown. Arrived at York just before 08:00 am.
To get to 60K the race plan was to stick to a 6:00 pace. Was a little under pace the first hour but picked it up in hours 2 and 3 banking a little time. Did my longest stop of the day at 3hrs33min logging a 4:50 lap when I took a bathroom break. Slowed slightly in the 4th lap making it past 40K very close to the 4 hour mark. I was getting lots of muscle pain int he legs ... it moved around and wasn't all that bad. Its been a long time since I ran for 4 hours straight. Up to the 4 hour mark I had done a few gels and a couple of S Caps and downed about 3 bottles of water. As much as I knew I should eat solids I really had no interest and stuck to Gels and water. This would be a determining factor in how the next couple of hours would go. During the 5th hour I dropped from an average 1:20 lap to around 1:35. Not having enough calories I had to find the second gear and that's more or less what I did. I also threw the A goal out the window and focused on getting to the B goal. Held 2nd gear until 5:20, I was getting light headed and had a tight chest. Bottom line was I wasn't getting enough calories and was burning body mass and I didn't know it at the time but I was a little dehydrated thickening the blood making it harder for the heart to move it around. In a last ditch attempt to salvage the B Goal I did my first Aide Station stop asking for Coke but they didn't have any poured so I downed a couple of dixie cups of G and almost puked. Took some time to get it together walking a lap and when I got back to the Aide Station the had a big glass of Coke waiting for me. Took another lap to get up to speed then returned to my avg 1:35/lap pace. It is truly amazing just how quickly the body reacts to the liquid calories. The remaining 40 minutes of the race was all about holding the pace until I knew I would achieve the B goal. When I knew I had it in the bag I slowed a little more walking the last 1/4 lap.
I ran a much better pace then the previous 2 years doing this event. I am sure that if I had have brought in more calories , more water and another S Cap or 2 I could have held pace. I am usually pretty good at making sure I get enough but sometimes I just don't feel like eating and I know at the time its going to make me slow down. I also see this as an opportunity to run on empty because going long long you never have enough and have to give into the O2 demands of burning muscle mass!!!!
All and am thrilled with the results. I use this event to gauge where I am at and its more of less the same place as I was in the past few years. The Frosty 5 hours is up next in 2 weeks. What happens here is really dependent on what Mother Nature throws at us. I have a suspicion getting past 42.2 will be a challenge!
Had a funny sleep the night before. Woke up thinking about the Laura Secord 100K out and back not giving much though to Run4Kids! The alarm was set for 4am. Did and hour in the Hot Tub with a Coffee before picking Grant up in Varney at 5:30. We hit Tims in Orangeville and I had , Coffee , OJ, Oatmeal, Sausage and Egg on an English Muffin with a Hash Brown. Arrived at York just before 08:00 am.
To get to 60K the race plan was to stick to a 6:00 pace. Was a little under pace the first hour but picked it up in hours 2 and 3 banking a little time. Did my longest stop of the day at 3hrs33min logging a 4:50 lap when I took a bathroom break. Slowed slightly in the 4th lap making it past 40K very close to the 4 hour mark. I was getting lots of muscle pain int he legs ... it moved around and wasn't all that bad. Its been a long time since I ran for 4 hours straight. Up to the 4 hour mark I had done a few gels and a couple of S Caps and downed about 3 bottles of water. As much as I knew I should eat solids I really had no interest and stuck to Gels and water. This would be a determining factor in how the next couple of hours would go. During the 5th hour I dropped from an average 1:20 lap to around 1:35. Not having enough calories I had to find the second gear and that's more or less what I did. I also threw the A goal out the window and focused on getting to the B goal. Held 2nd gear until 5:20, I was getting light headed and had a tight chest. Bottom line was I wasn't getting enough calories and was burning body mass and I didn't know it at the time but I was a little dehydrated thickening the blood making it harder for the heart to move it around. In a last ditch attempt to salvage the B Goal I did my first Aide Station stop asking for Coke but they didn't have any poured so I downed a couple of dixie cups of G and almost puked. Took some time to get it together walking a lap and when I got back to the Aide Station the had a big glass of Coke waiting for me. Took another lap to get up to speed then returned to my avg 1:35/lap pace. It is truly amazing just how quickly the body reacts to the liquid calories. The remaining 40 minutes of the race was all about holding the pace until I knew I would achieve the B goal. When I knew I had it in the bag I slowed a little more walking the last 1/4 lap.
I ran a much better pace then the previous 2 years doing this event. I am sure that if I had have brought in more calories , more water and another S Cap or 2 I could have held pace. I am usually pretty good at making sure I get enough but sometimes I just don't feel like eating and I know at the time its going to make me slow down. I also see this as an opportunity to run on empty because going long long you never have enough and have to give into the O2 demands of burning muscle mass!!!!
All and am thrilled with the results. I use this event to gauge where I am at and its more of less the same place as I was in the past few years. The Frosty 5 hours is up next in 2 weeks. What happens here is really dependent on what Mother Nature throws at us. I have a suspicion getting past 42.2 will be a challenge!
Bib #297 - Distance 56.50 km - 6/21 Males - 10/32 Overall - 243 Laps 5:58:35
Lap Information
1: 1:55 1:55
2: 1:37 3:32
3: 1:35 5:06
4: 1:36 6:42
5: 1:35 8:17
6: 1:27 9:43
7: 1:26 11:09
8: 1:24 12:32
9: 1:22 13:54
10: 1:24 15:18
11: 1:26 16:44
12: 1:24 18:08
13: 1:23 19:30
14: 1:25 20:55
15: 1:27 22:21
16: 1:23 23:43
17: 1:22 25:05
18: 1:20 26:24
19: 1:17 27:41
20: 1:21 29:02
21: 1:26 30:27
22: 1:24 31:51
23: 1:18 33:09
24: 1:21 34:29
25: 1:20 35:48
26: 1:22 37:10
27: 1:21 38:30
28: 1:21 39:51
29: 1:19 41:10
30: 1:19 42:29
31: 1:20 43:48
32: 1:20 45:07
33: 1:20 46:27
34: 1:27 47:54
35: 1:21 49:14
36: 1:19 50:33
37: 1:18 51:51
38: 1:19 53:09
39: 1:19 54:27
40: 1:20 55:46 41: 1:19 57:05
42: 1:17 58:21
43: 1:19 59:40
44: 1:19 1:00:59
45: 1:36 1:02:34 46: 1:25 1:03:59
47: 1:21 1:05:20
48: 1:20 1:06:39
49: 1:22 1:08:00
50: 1:19 1:09:19 51: 1:17 1:10:35
52: 1:19 1:11:54
53: 1:20 1:13:13
54: 1:19 1:14:31
55: 1:18 1:15:49 56: 1:18 1:17:06
57: 1:17 1:18:22
58: 1:18 1:19:40
59: 1:19 1:20:58
60: 1:20 1:22:18 61: 1:19 1:23:37
62: 1:19 1:24:55
63: 1:17 1:26:12
64: 1:19 1:27:30
65: 1:20 1:28:49 66: 1:37 1:30:26
67: 1:21 1:31:46
68: 1:19 1:33:04
69: 1:17 1:34:21
70: 1:20 1:35:41
71: 1:19 1:36:59
72: 1:32 1:38:31
73: 1:26 1:39:57
74: 1:16 1:41:12
75: 1:19 1:42:31 76: 1:20 1:43:51
77: 1:17 1:45:07
78: 1:18 1:46:25
79: 1:18 1:47:42
80: 1:20 1:49:02 81: 1:18 1:50:19
82: 1:17 1:51:35
83: 1:18 1:52:53
84: 1:20 1:54:12
85: 1:18 1:55:30 86: 1:18 1:56:48
87: 1:17 1:58:04
88: 1:32 1:59:35
89: 1:22 2:00:57
90: 1:20 2:02:16 91: 1:17 2:03:32
92: 1:19 2:04:51
93: 1:19 2:06:10
94: 1:25 2:07:34
95: 1:16 2:08:49
96: 1:17 2:10:06
97: 1:18 2:11:23
98: 1:18 2:12:41
99: 1:17 2:13:57
100: 1:16 2:15:13 101: 1:16 2:16:29
102: 1:17 2:17:45
103: 1:17 2:19:02
104: 1:19 2:20:21
105: 1:17 2:21:37
106: 1:19 2:22:56
107: 1:19 2:24:14
108: 1:17 2:25:31
109: 1:30 2:27:00
110: 1:19 2:28:19
111: 1:19 2:29:38
112: 1:40 2:31:17
113: 1:16 2:32:32
114: 1:19 2:33:50
115: 1:17 2:35:07
116: 1:19 2:36:26
117: 1:20 2:37:45
118: 1:20 2:39:04
119: 1:20 2:40:24
120: 1:18 2:41:41 121: 1:19 2:42:59
122: 1:18 2:44:16
123: 1:18 2:45:34
124: 1:21 2:46:54
125: 1:19 2:48:13
126: 1:19 2:49:31
127: 1:17 2:50:47
128: 1:18 2:52:05
129: 1:21 2:53:25
130: 1:21 2:54:46 131: 1:44 2:56:30
132: 1:31 2:58:00
133: 1:20 2:59:20
134: 1:19 3:00:39
135: 1:18 3:01:56 136: 1:29 3:03:25
137: 1:22 3:04:46
138: 1:17 3:06:03
139: 1:17 3:07:19
140: 1:18 3:08:36 141: 1:18 3:09:54
142: 1:19 3:11:13
143: 1:17 3:12:30
144: 1:17 3:13:47
145: 1:20 3:15:06 146: 1:19 3:16:25
147: 1:19 3:17:44
148: 1:20 3:19:03
149: 1:21 3:20:24
150: 1:22 3:21:46 151: 1:43 3:23:28
152: 1:31 3:24:58
153: 1:32 3:26:30
154: 1:46 3:28:15
155: 4:50 3:33:04 Bathroom Break 156: 1:38 3:34:42
157: 1:38 3:36:19
158: 1:32 3:37:51
159: 1:31 3:39:22
160: 1:32 3:40:53 161: 1:32 3:42:25
162: 2:01 3:44:25
163: 1:40 3:46:04
164: 1:32 3:47:36
165: 1:32 3:49:07 166: 1:39 3:50:46
167: 1:33 3:52:19
168: 1:29 3:53:48
169: 1:30 3:55:17
170: 1:27 3:56:44
171: 1:26 3:58:09
172: 1:25 3:59:34
173: 1:31 4:01:04
174: 1:34 4:02:37
175: 1:32 4:04:09 176: 1:33 4:05:41
177: 1:30 4:07:10
178: 1:29 4:08:39
179: 1:32 4:10:10
180: 1:31 4:11:41
181: 1:33 4:13:14
182: 2:14 4:15:27
183: 1:43 4:17:09
184: 1:41 4:18:49
185: 1:37 4:20:26 186: 1:41 4:22:06
187: 1:34 4:23:39
188: 1:35 4:25:14
189: 1:34 4:26:47
190: 1:35 4:28:21 191: 1:35 4:29:56
192: 1:35 4:31:30
193: 1:35 4:33:04
194: 1:36 4:34:40
195: 1:48 4:36:28 196: 2:16 4:38:43
197: 1:35 4:40:17
198: 1:34 4:41:51
199: 1:33 4:43:24
200: 1:33 4:44:57 201: 1:32 4:46:29
202: 1:37 4:48:05
203: 1:37 4:49:41
204: 1:42 4:51:23
205: 1:40 4:53:03 206: 1:40 4:54:42
207: 1:37 4:56:18
208: 1:35 4:57:52
209: 1:35 4:59:27
210: 2:31 5:01:57 211: 1:38 5:03:34
212: 1:32 5:05:05
213: 1:32 5:06:37
214: 1:37 5:08:13
215: 1:33 5:09:45 216: 1:30 5:11:14
217: 1:33 5:12:47
218: 1:32 5:14:19
219: 1:33 5:15:52
220: 1:33 5:17:25 221: 1:39 5:19:03
222: 1:41 5:20:43
223: 3:14 5:23:57 Aide Station stop for Gator Aide ... almost puked
224: 3:14 5:27:11 Aide Station stop for Coke then walk
225: 1:49 5:29:00 226: 1:43 5:30:42
227: 1:37 5:32:19
228: 1:30 5:33:49
229: 1:33 5:35:21
230: 1:30 5:36:51 231: 1:32 5:38:23
232: 1:37 5:39:59
233: 1:37 5:41:35
234: 1:38 5:43:13
235: 1:37 5:44:49 236: 1:37 5:46:26
237: 1:38 5:48:03
238: 1:37 5:49:39
239: 1:43 5:51:22
240: 1:44 5:53:05 241: 1:41 5:54:46
242: 1:49 5:56:34
243: 2:01 5:58:35
Friday, January 3, 2014
December + 2013 Totals
December 288.5K
2013 3534.6K
December is probably the most challenging months to log the Ks so I am quite pleased with what I accomplished. Until I worked mids over Christmas I logged 12 runs outside the most ever in a winter month. I will try to continue the trend through the next few months. Its especially important to take it outside with the 100K Laura Secord run the first of April.
Haven't run in 2014 , waiting to lace up at tomorrows Run4Kids at York U. Its a taper of sorts ....Skied M,W,T this week.
2013 3534.6K
December is probably the most challenging months to log the Ks so I am quite pleased with what I accomplished. Until I worked mids over Christmas I logged 12 runs outside the most ever in a winter month. I will try to continue the trend through the next few months. Its especially important to take it outside with the 100K Laura Secord run the first of April.
Haven't run in 2014 , waiting to lace up at tomorrows Run4Kids at York U. Its a taper of sorts ....Skied M,W,T this week.
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