Recovery Run

5K done the usual way this eve on my meal break.   Just a touch of DOMS but otherwise pretty much recovered after Saturdays 65Ker.  

R4K 2015 vs 2016

 Felt like I managed the R4K run much better this year.  In 2015 I did 61.6 km in 8 hours and this year I did 65.1 km in the 8 hours.   looked at the overall average Heart Rate and in 2015 it was 137 BPM and in 2016 it was 132 BPM.

 HR tells the tale of walk / run / rest.

Here is 2015

Here is 2016

In 2015 I tried to keep the HR under 140bpm but gave up after 5 hours!  Did more walk breaks early on this year walking a lap doing a gel starting at 5K and about every 7K after that.  Also too a Beer break at the 6 hour mark and walked the last 3K/36min.  

Run 4 Kids 8 Hour - Toronto Track and Field Club York University

 First Ultra of 2016 was done yesterday logging 65.1 km in 8 hours.    Love the venue but more then anything its all about the people.   Patrick and Grant joined me so it was fun right from the time I left home.   Grant put on an amazing unwavering effort taking 1st place overall logging 74.4 km.   A somewhat uinder trained Patrick put on dazzling display running running past the 42.2 km mark then doing a long cool down walk for total of 51.38 km.  A huge congratulations to Patrick and Grant.  

 I had a really solid run.  Settled into a  little over a 6:00 pace in the first hour.   Gelled on the hour every hour and walked a lap doping the Gel.   After the first 5 km I stopped every K for a moment and had a drink of water.  Over the 8 hours I consumed 4.5 liters of water and a can of beer!     Only did 4 S Caps as I figured I got enough electrolytes through the gels.   Did eat much in the way of solids.  Felt a little nauseous a couple of times and  so I had a few pretzels ,  a couple of gummy worms and a tiny bit of Pizza.   Took a 15 minute  beer break in my zero gravity chair approaching the 6 hour mark.   It was a great way to cool the core and more or less do a rest.   Heading back out the plan was to run to the 62 km mark then do a 3 km cool down walks at the end.    I ran up to the 6 hour 24 min make then gave myself 36 min to walk 3 km.   There was no particular reason for the beer break ...just wanted to.  I could have ran the last part of the race and logged closer to my 70 km  goal but I valued the idea of a long cool down as a start to the recovery from running constant for so long.   I found that in Ultra races when things are not going so good and you have a bad day all that walking at the end really speeds up the recovery.      

Heart rate tells the story of the run.  first 4 hour was spent edging up to Zone 3 then the next 4 hours was spent in the mid 140's... very manageable.  

Patrick took a couple of pictures ... thanks!  I waited on the other side of the timing mat until the clock hit 7h59m59s then bolted accross...too much fun!

Oh yeah all the numbers below.   There were 12 folks doing the 8 hour run and I finished 5th.  

 5   208 Ronald Irwin             280    65.10 7:59:45 8hrM         4 / 8         4  Toronto         
    **** Lap Information **** 
 280 7:59:45   1:    1:26    1:26   2:    1:35    3:01   3:    2:44    5:44   4:    1:22    7:06   5:    1:22    8:28
               6:    1:23    9:50   7:    1:20   11:10   8:    1:20   12:29   9:    1:25   13:53  10:    1:29   15:21
              11:    1:24   16:45  12:    1:27   18:12  13:    1:31   19:43  14:    1:26   21:08  15:    1:24   22:31
              16:    1:28   23:59  17:    1:30   25:28  18:    1:28   26:55  19:    1:26   28:21  20:    1:32   29:52
              21:    1:27   31:19  22:    2:02   33:20  23:    1:22   34:41  24:    1:22   36:02  25:    1:22   37:24
              26:    1:35   38:58  27:    1:26   40:24  28:    1:36   41:59  29:    1:24   43:23  30:    1:35   44:58
              31:    1:25   46:22  32:    1:23   47:45  33:    1:24   49:08  34:    1:26   50:33  35:    1:25   51:58
              36:    1:25   53:22  37:    1:26   54:48  38:    1:23   56:11  39:    1:46   57:57  40:    1:24   59:20
              41:    1:22 1:00:42  42:    1:20 1:02:02  43:    1:29 1:03:30  44:    1:24 1:04:53  45:    2:20 1:07:13
              46:    3:22 1:10:34  47:    2:12 1:12:46  48:    1:25 1:14:10  49:    1:20 1:15:30  50:    1:27 1:16:56
              51:    1:38 1:18:34  52:    1:39 1:20:12  53:    1:37 1:21:49  54:    1:39 1:23:27  55:    1:36 1:25:03
              56:    1:36 1:26:38  57:    1:34 1:28:12  58:    1:33 1:29:44  59:    2:01 1:31:44  60:    1:22 1:33:06
              61:    1:25 1:34:31  62:    1:26 1:35:57  63:    1:26 1:37:23  64:    1:23 1:38:45  65:    1:27 1:40:12
              66:    1:39 1:41:50  67:    1:24 1:43:14  68:    1:24 1:44:37  69:    1:25 1:46:01  70:    1:47 1:47:48
              71:    1:24 1:49:11  72:    1:24 1:50:35  73:    1:26 1:52:00  74:    1:25 1:53:25  75:    1:38 1:55:02
              76:    1:24 1:56:26  77:    1:23 1:57:48  78:    1:22 1:59:10  79:    1:26 2:00:36  80:    1:30 2:02:05
              81:    1:23 2:03:27  82:    1:46 2:05:13  83:    1:26 2:06:38  84:    1:29 2:08:06  85:    1:25 2:09:31
              86:    1:26 2:10:56  87:    2:04 2:13:00  88:    2:30 2:15:29  89:    1:29 2:16:58  90:    1:24 2:18:21
              91:    1:23 2:19:43  92:    1:24 2:21:07  93:    1:29 2:22:35  94:    1:24 2:23:59  95:    1:25 2:25:23
              96:    1:24 2:26:46  97:    1:44 2:28:30  98:    1:27 2:29:56  99:    1:25 2:31:21 100:    1:24 2:32:45
             101:    1:24 2:34:08 102:    1:24 2:35:32 103:    1:24 2:36:56 104:    1:25 2:38:21 105:    2:11 2:40:31
             106:    1:42 2:42:12 107:    1:30 2:43:42 108:    1:27 2:45:09 109:    1:25 2:46:34 110:    1:24 2:47:57
             111:    1:25 2:49:22 112:    1:27 2:50:48 113:    1:49 2:52:36 114:    1:25 2:54:01 115:    1:24 2:55:25
             116:    1:29 2:56:53 117:    1:26 2:58:18 118:    1:26 2:59:43 119:    1:33 3:01:15 120:    2:35 3:03:50
             121:    1:55 3:05:45 122:    1:26 3:07:10 123:    1:24 3:08:34 124:    1:25 3:09:58 125:    1:25 3:11:22
             126:    1:24 3:12:46 127:    1:25 3:14:10 128:    1:25 3:15:35 129:    1:23 3:16:58 130:    1:30 3:18:27
             131:    1:41 3:20:08 132:    1:41 3:21:49 133:    1:29 3:23:17 134:    1:30 3:24:47 135:    1:53 3:26:40
             136:    1:26 3:28:06 137:    1:29 3:29:34 138:    1:25 3:30:58 139:    1:27 3:32:25 140:    1:29 3:33:53
             141:    1:27 3:35:19 142:    1:29 3:36:47 143:    1:39 3:38:25 144:    1:44 3:40:09 145:    1:25 3:41:33
             146:    1:25 3:42:58 147:    1:29 3:44:26 148:    1:27 3:45:52 149:    1:25 3:47:16 150:    1:26 3:48:42
             151:    1:29 3:50:10 152:    2:17 3:52:27 153:    1:37 3:54:03 154:    1:31 3:55:34 155:    1:33 3:57:06
             156:    1:57 3:59:03 157:    1:29 4:00:31 158:    1:39 4:02:10 159:    1:35 4:03:45 160:    2:12 4:05:57
             161:    2:27 4:08:24 162:    1:32 4:09:55 163:    1:29 4:11:24 164:    1:28 4:12:51 165:    1:29 4:14:19
             166:    1:31 4:15:50 167:    1:31 4:17:20 168:    1:32 4:18:52 169:    1:59 4:20:50 170:    2:00 4:22:49
             171:    1:32 4:24:21 172:    1:32 4:25:52 173:    1:50 4:27:41 174:    1:34 4:29:14 175:    1:31 4:30:45
             176:    1:32 4:32:16 177:    1:30 4:33:46 178:    2:12 4:35:58 179:    1:36 4:37:34 180:    1:34 4:39:07
             181:    1:35 4:40:41 182:    1:31 4:42:12 183:    1:31 4:43:42 184:    1:32 4:45:14 185:    1:34 4:46:47
             186:    2:08 4:48:54 187:    1:37 4:50:30 188:    1:32 4:52:01 189:    1:34 4:53:35 190:    1:51 4:55:26
             191:    1:39 4:57:04 192:    1:33 4:58:37 193:    1:32 5:00:08 194:    1:42 5:01:49 195:    2:50 5:04:39
             196:    2:38 5:07:17 197:    2:51 5:10:07 198:    1:39 5:11:45 199:    1:38 5:13:23 200:    1:35 5:14:58
             201:    1:36 5:16:33 202:    1:33 5:18:05 203:    1:57 5:20:02 204:    1:34 5:21:36 205:    1:39 5:23:14
             206:    1:38 5:24:52 207:    1:32 5:26:23 208:    2:00 5:28:23 209:    1:33 5:29:55 210:    1:35 5:31:29
             211:    1:31 5:33:00 212:    1:55 5:34:55 213:    1:36 5:36:30 214:    2:27 5:38:57 215:    1:43 5:40:40
             216:    1:32 5:42:12 217:    1:46 5:43:58 218:    1:32 5:45:29 219:    1:32 5:47:00 220:    1:38 5:48:38
             221:    2:41 5:51:18 222:   12:22 6:03:40 223:    3:31 6:07:10 224:    2:13 6:09:23 225:    1:38 6:11:01
             226:    1:35 6:12:35 227:    1:36 6:14:11 228:    1:36 6:15:46 229:    1:34 6:17:20 230:    1:33 6:18:53
             231:    1:34 6:20:26 232:    1:40 6:22:05 233:    1:36 6:23:41 234:    1:31 6:25:12 235:    1:33 6:26:44
             236:    1:30 6:28:13 237:    1:35 6:29:48 238:    2:34 6:32:22 239:    3:04 6:35:25 240:    3:00 6:38:25
             241:    1:44 6:40:08 242:    1:43 6:41:50 243:    1:37 6:43:27 244:    1:36 6:45:02 245:    1:33 6:46:34
             246:    2:14 6:48:48 247:    1:39 6:50:26 248:    1:39 6:52:05 249:    1:36 6:53:40 250:    1:34 6:55:14
             251:    1:59 6:57:12 252:    1:35 6:58:47 253:    1:37 7:00:23 254:    1:34 7:01:56 255:    1:42 7:03:38
             256:    1:54 7:05:32 257:    1:41 7:07:12 258:    1:35 7:08:46 259:    1:31 7:10:17 260:    2:02 7:12:18
             261:    1:36 7:13:53 262:    1:38 7:15:31 263:    1:34 7:17:04 264:    2:07 7:19:11 265:    1:37 7:20:47
             266:    1:32 7:22:18 267:    1:34 7:23:52 268:    4:02 7:27:54 269:    2:34 7:30:27 270:    2:35 7:33:01
             271:    2:34 7:35:35 272:    2:49 7:38:24 273:    2:57 7:41:20 274:    4:11 7:45:31 275:    2:52 7:48:22
             276:    2:26 7:50:47 277:    2:33 7:53:20 278:    2:34 7:55:54 279:    1:27 7:57:21 280:    2:25 7:59:45 

Up Next R4K

5K lunch run done this eve on my meal break.   Rest day tomorrow 8 hours on the track at York the next.

Lunch Run

5K the usual way on the old treadmill at work.  HR was a little higher the the new one therefor I am full of it when it comes to thinking that the new treadmill was a half K faster then the old one ...LOL.

Reset

First Treadmill Run in nearly two weeks!   Did a more or less traditional 5K lunch Run late this Eve.  I must admit running a Marathon Dec 23 and Dec 30 and with R4K 8 Hour on Jan 9 its a bit of a license not to Run.   Rest is good but it does play with your mental.

First Run of 2016

Seems very fitting to start January and 2016 with a 5K Snowshoe Run.   Did some video with the GoPro getting ready for Tremblant in a couple of weeks.