Back at it!

On vacation ,  busy but fit in a couple of 5Ks at Sauble to round off August,  one Thursday and one today Saturday.  

Lazy running week

 Talk about go from one extreme to the other ,  last week 160 km ,  this week 10 and 5 of it was a walk this evening.   It was just a busy week with lots going on both at home and work.  Next week will be a little better ended this past one with a walk on the treadmill at work logging 5 km. 

back to work

 5K @ 6:00 pace today on the treadmill.  First run since Endur ,  felt ridiculously fast! 

Weigh in ,  176 lbs ,  a year low... thanks 4K+ calorie burn a day aka Endur.; 

Endur Stage 7 = Full Marathon

 That a wrap on the 2024 Endur Ultimate event.   Ran a great marathon to wrap it up,  allbeit and easy pace even getting a negative split

It was 5 laps of an 8+k loop.  The weather wasn't too bad ,  super humid at the start getting better a we went along.  

I took an S Cap gelled and drank 500 ml of water heading out on each loop more or less walking 400 meters.   I also took one cup of water at the 5K aid station on the way back.   Felt like I had enough of the base needs.    There was a couple of small hills in the last K I walked them just as a break from the constant running.    Heart rate was reasonable.   I could have pushed it more but I wasnt trying for a specific time just wanting to keep it under 5 hours. 

Cadence was pretty consistent with the exception of picking it up a bit at the end of the race. 

I finished 24th out of 40 participants in an official time of 4:56:57.  

Endur Stage 6 - 10K Track Race

 Track race is done ,  cruised it trying for a 6:00 pace.  Heart rate was in check,  low 140s and holding steady.  It felt a wee bit warm with the high humidity.   Came in 22nd out of 30 participants with a time of 1:00:53 yielding 6:05 pace.  

Endur Stage 5 - 25.6K Alpine Run

 

We returned to Baden today the rain held off much so Bechtel was out!   Its a great 2.6K loop done 11 times.  Overall elevation was somewhere around 1,100 meters.  Its a great single track only a couple of technical sections ,  two big climbs and one very fast half K or so drop at the end.  At the last minute I grabbed a hand held water bottle.   Planned to drink  2 liters/4 hours but I goofed and it ended up around 1.5 liters.   A wee bit light on the hydration.  Managed 3 gels and 4 s caps.  The run went well,  just a little slower then I expected.  My finish time was 3:53:07 yielding and average 9:06 pace good for 20th place out of 30 participants.  

Splits 

Endur Stage 4 - 10 Mile Hill Run

 

Thats a wrap on stage 4.  Had an OK run ,  negative split finishing 24 out of 33 participants that started in 1:54:56 yielding an average 7:08 pace.