Endur Stage 4 - 10 Mile Hill Run

 Stage 4 is in the books not my best day but I got it done.   Dog got sprayed by a skunk around 2am so that was a couple of hours of fun in the wee morning hours.  Had some GI issues and just couldn't shake that tired feeling even a large Timmy's Dark Roast enroute didn't help.    So I plodded along at a slightly faster pace then the Shades 30 km the day before.  

Tomorrow is the technical trail run ...25ish kms.   I feel pretty darn good this morning a little tired after last evenings effort but the legs and body are great.  

Endur Stage 3 - 30 km Cross Country Run - Shades Mills, Caimbridge

 Stage 3 today, a 30 km trail run.  I was aiming for a 7:30 pace but ended up at 7:10 … didn't do the math very well!

     

Ronald Irwin

3:34:58

M

23

61

Ultimate

7:10

5 km splits tell the story ...

35:13

35:51

35:59

36:45

36:08

35:02

Last lap was the fastest a tiny fade in laps 4 and 5 but overall pretty consistent.  Heart rate was way way better high 120's first few laps then pushing into the low 140's from time to time in the last few laps.   Legs were stiff at times probably a lactic acid buildup not enough  to slow me down or cause discomfort it was just a little different but that's probably a result of not doing speed work.  The weather was really good, overcast , 20C ish +/- and a bit of a breeze.  I wore my go to camp vest again today but opted for a shirt under due to chaffing concerns.  Had a fun finish with Chris Ladubec ,   he caught up with me with less then a 1/2 K to go.  I asked him if he wanted to sprint to the finish and suggested we cross the finish at the same time ... we tied LOL.   It was a fun finish!     

Screwed up my Garmin data forgetting to turn it off at the end.  I grabbed the HR info from the Fitbit ...

Endur Stage 2 - 15 km Time Trail - Cambridge

 Had a better  run today ,  a wee bit more in control and I got the result I was aiming for a 6:00 pace ...

Ronald Irwin

1:29:59

M

21

61

Ultimate

6:00

It wasn't easy but not too hard either it as still pretty warm but no sun and a little breeze + not running a 21.1 made the difference.   I didn't specifically train for Endur so running faster is a wee bit foreign to me until this event.  

My average cadence was up 11 spm and my stride length increased 50 cm.   Its probably a result of not fading like I did in the half yesterday.    I wore a fanny pack with 250ml of water but never reached for it.  I only drank once on the way out but I did dump water on my head 5 or 6 times just trying to keep the temps under control.  It felt allot better today but it was still a pretty good effort I didn't leave allot out there.   Tomorrow its the 30 km cross country run at Shades Mills. 

Endur Stage 1 - 1/2 Marathon - RIM park Waterloo

 Its back , the Endur Ultimate 7 races in 8 days starts with a half and ends with a  full.

There was a new course this year the RD wasnt able to obtain  permits to run on the road so we ended up on a 7km paved trail that we looped 3 times.  It was a nice course not much elevation the story of the day was the heat and my heart rate.    It was 23C at race start that ended up pushing 30C very fast + humidity.    A realistic goal time was somewhere around 2h15m however the heat and pace pushed the heart rate up into no mans land so I had o real it in or pay the price. 

So I ended up being about 10 minutes over my goal time which still gave me 20 minutes until the cutoff and made my average pace a little under 7:00 minutes...overall an OK day!   

There was no big feast of food afterwards so aside from a 30 min sit down at the finish + 2 Molson Excel Beers ( They were very good ).  There was a group getting together at Lloyds but I opted to head home instead grabbing a Big Mac meal enroute.    Tomorrow its a 15 km time trial I am expecting between a 6:00 and 6:30 pace ... maybe! 

Trail Friday

 5 laps /4.8 km plus hammock time yesterday afternoon on the backyard trail ... super hot/humid but I liked it. 

Trail Monday

 4.8 km + hammock session last eve.   First run since going long on Saturday … wasn't too bad!   

Talley in the Valley Ultra - Saturday July 30, 2022

 I was registered for the 24 hour event but had no intention of going much past midnight with Endur looming a week later.   I did however log my longest run since before covid logging 70 km in a little over 13 hours.   Didn't use any gels relying on the Aid Station + Beer/Pizza/Yogurt/Chipnuts that I brought from home.   I set up my chair at the start finish and it made for allot of fun talking ot everyone and being in the middle of the race excitement.  First 5 , 7 km  laps / 35 km went really well all under and hour each lap.    I had been getting water at the AS but decided to use the tap 2 km into the race for teh rmainder of the day ... it was cold and tasted good.  Laps 6 through 10 were complete with sticking my head under the tap to cool down.   Did I mention it was hot.   Took a good break before starting laps 6,7 and 9 cooling down and eating.... about 20 minutes each time.   Getting to towards the eve and laps 8 and 9  I was moving well again after cooling down and getting some food in.   The last lap was done as it was getting dark and required a head light for lap.   I was thinking another 2 laps after 10 but I figured if I calll it a day after 70 km I could be home, showered, fed and in bed by 1:00 am.   It was cool going 20 km past the 50 km mark.  Its been years since I did that and i was successful continuing on.   Perhaps the next 24 hour event will not be close to another big race and I can go longer...love the format!