Monday and Tuesday Lunch

 Monday - 3K walk 

Tuesday - Back in the saddle with a 5K @ 6:00 pace. 

Niagara Ultra 50K - June 15, 2024

 

Paced Raj to his 1st Ultra on Saturday.   Heading out I figured I  would have to keep him from going too fast figured it would be around a 6:00 pace.  Didn't have to do a thing he was more around a 7:00 pace so all was good.  Nailed the race plan ,  500 ml of water between each 5K aid station and a too starting at the 2nd ( 10K ) aid station.  Only did 1 S Cap in the last segment of the race.   I paced  by heart rate ,  120's through the first 10+ Ks then after the Queenston/Lewiston  climb 130's to the Falls then low 140's all the way back.  More or less stuck to it with recovery on the last 5Ks as we slowed more back into the 130's again.  All the way out my right foot cramped a bit .  It was a wee bit painful at times I tried to roll off the toe for a massage as compared to a flat foot take off it seemed to help and coming back I really didn't notice it much.   Right hip flared up for a few K before the big climb.   It too went away as the day progressed.   Raj avoided the " death march " and hung in there running all the way minus a few hill walks.   I was happy with the time ,   goal was to get it under 7 hours and I did finishing in 6:25:52.

Walk

 Its all about Niagara prep  this week logging a 3K walk on my meal break. 

Run

 5K @ 6:00 pace taking an early meal break this evening.   

Walk

 Busy day at home doing a ton of yard work including pushing a lawnmower around for 5+ K's...lawn tractor repair pending!   Logged a 3K walk tonight on my meal break.   

Lunch Run

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

Funny Week

Had a couple of blow out runs last week  the last one wasn't so bad practicing my Niagara pace. 

Wednesday June 5

Friday June 7

Saturday June 8