Monday Lunch

 I was out a little earlier today ,  11 am.  27C and overcast so it wasnt quite as hot logging 5 km around Allan Park. 

Back to back hot!

 Even warmer today ,  still managed 10 km on my meal break today.   

Super Hot

 High 20's , Sun add a little humidity and man was it a hot one.   There was a good breeze and I did a bottle of ice water logging a 10 km run on circling Allan Park my meal break today. 

The rest of the week

 Wednesday was a rest day after Tuesdays outing. 

Thursday was a WFH day ,  weather was lousy at lunch so I waited until after work to log a 4.8 km run with Dax.   The weather was nice and warm a wee bit on the humid side so there was a hammock session afterwards.  

Friday it was back to Allan Park on days logging a 5 km run on my meal break today. 

June 1st - I'm back!

 I have been running constantly mostly short and often twice in a day lately.  I really felt like I am run ready and suspected that going long was more a matter of taking care of business...in other words I am 50 km ready.  

Headed over to Beaver Valley Tuesday to do the 22 km Grahams Hill / Eugenia / Hogs loop.   Ran this a couple of times last year ...ran into a bit of trouble the second time not having enough water on a very hot day.   I was bound and determined not to let that happen again and was laser focused on my hydration / fueling and electrolytes.   Enroute to the parking lot at  Grahams Hill I made a single 500ml water drop about 8 km in then two more  500 ml bottles at around the 14 km mark.  Started the day with  1.250 L on me.    Goal was to get 700 ml/ hour and as it turned out I did closer to 500 ml was plenty enough for the 23C weather.  Consumed 1 S Cap,  2 Gels and 2 Oatmeal Chocolate Chip Cookies and consumed a total of  2.25 l of water.   I was adequately fueled and hydrated through the run.   

Did the loop clockwise starting at Grahams Hill with a 1.5 km downhill followed by a 1.5 km uphill.  This also meant that when when I hit Hogs Falls I was well past the half way mark.   This trail is fabulous I really enjoyed running the loop.    Bumped into a few couples on the trail between Eugenia Falls and Hogs Falls.  It was quite apparent that the trek between the two falls has become popular.     There is a ton of elevation and its actually very technical which makes the loop very appealing.   Running with Grant last year he said " if you can do this loop you can do anything".    Last time I was out with him a young woman blew past us just a k or two past Grahams Hill on the West side of the Valley heading to Hogs.   I figured she was just one of the super human types until we caught up with her 8 km later at Hogs she was done and we were finishing our loop so Grant gave her a ride back to Grahams Hill.  

Garmin Data 

22 km  - Grahams Hill , Eugenia Falls, Hogs Falls ...return 

  

Fitbit Data 

HR is the beginning is false.

  

A few pictures 

May Totals

 I have been lacking on the monthly summary.  This "running year" has been a wee bit different I haven felt the need for high volume with no long ones on the calendar but I expect thats going to change over the summer.   

So far....

January   - 177.6 km 

February - 116.7 km

March     - 91.2 km

April       - 136.6 km

May        - 179.2 km 

YTD       - 701.3 km   

May Breakdown

30 Runs Total

16 X Road - 85.2 km

13 X Trail - 87 km

1 X Beach - 7 km 

Rest Days - 9

So yeah ,  building volume in May with the plan to go 200+  km in June.   

Mid 7 bonus

 Turn around day after mid 7 that means no sleep .  Used an afternoon run to stay awake logging 4.8 km on the backyard trail with Dax.