Thursday, December 31, 2015

December and 2016 Totals

December -   312 km
YTD 2015 total - 3,346.7 km

Ran 24 times in Dec
4 X Track at the Y = 157 km
15 X Treadmill at Work = 119 km
3 X Trail = 15.4 km
1 X Road = 10.3 km
1 X Tractor Trail =10.3 km  

I am happy with the December numbers the month was geared towards building volume and getting ready for the 8 Hour R4K Jan 9.     With the Sulphur 100 miler 5 months away I will need to keep the volume up and will be turning to the Y to get the long ones in Jan, Feb and March then April May take the long ones outside.   The prep for Sulpur will set me up to the rest of the Ultra Season.  

2016 ... bring it on!  

2015 races ...


Last Run of 2015 - A fitting end to another year of going long.

  Its pretty cool ending the year running a Marathon yesterday logging 43K on the track at the Owen Sound Y.   This wraps up the Y Runs until late Jan...8 hour R4K is in 9 days ,  I am ready and excited to run the first Ultra of 2016.    I thought I was going to have some company on the track yesterday but Grant bailed at the last minute and Patrick decided to go to Blue instead.   It would have been super easy to bail on the Run as I was a little hung over and had some GI issues ...I wasn't expecting much and saw it as a good training opportunity.   Other then getting to the Y I really didn't feel all that bad when I got going.   13K in a funny thing happened.  HR had been hanging in the mid 120 to 130 bpm ...  glanced at the HR and it was suddenly 141 bpm...WTF?   That usually doesn't get there until a few hours into an LSD.   I continued to watch it climb ,  142,  143 then I decided to walk and it was 144 and not changing...WTF!!!!   Looking a little closer at my Garmin I realized that there was a colon between the 1 and the 44 ... it was 1:44 pm LOL darn old eyes!   After 5K I stopped every K for water for a total of 2.5 litres during the Run .   Did 3 S Caps and gels at 20, 27 and 34K.   Figured the HR would be different but it made squat difference.  Last week and yesterday run were within 1 minute of each other and looking at the average Heart Rate both days it was 133 bpm.   Took an unplanned walk break around 37K when Rose showed up to tell me he was delayed due to Beer drinking at Blue!    Made up for the walk by running from 40 to 41K then I did my traditional 2K walk at the end.  I cannot stress enough the value of a good cool down.  


Tuesday, December 29, 2015

Run Around the Hood

Missed yesterdays planned 10K ... doesn't happen very often but I left it too late the weather was somewhat miserable besides I really don't take enough rest days especially with R4K looming and well I have done my homework!   Logged a little 5.1ker just to " get my run on " today.   Was debating about tomorrows planned 48K LSD on the track tomorrow and decided to do what I did lat week but with fuel ....brilliant idea !!!!!!

Monday, December 28, 2015

Late Sunday

 Almost didn't get out the door yesterday but I am glad I managed to fit one in at the end of the day logging a 10.3K Run on the back roads and tractor trails of West Grey.   It was fun to throw the lights on and run in the dark,  I was wearing my blue tooth speaker in my back pack blasting the tunes into the night.   I felt pretty goo with a little bit of quad pain from Wednesdays Run and Fridays Gardening.  


Saturday, December 26, 2015

Trail Saturday

 Its been awhile since I ran trail.   I logged a lazy little 5.2K run around the backyard trail and neighbors properties.   I had planned 2 rest days after the Y run ... first day was restful but not so much Christmas.  Spent the afternoon "Gardening" getting rid of a Raspberry ( Weed ) patch and transplanting Norway Spruce Trees.   I had originally intend on a 10K today but decided I needed more rest so I cut it short.   I may repeat today again tomorrow if I am still feeling it.  


Thursday, December 24, 2015

Hello Wall

43Ks  at a mostly 6:00 pace done on the track at the Owen Sound Y yesterday.    The picture tells the story ...

















 With the exception of a bathroom break around 7K I did a constant run.   All the little spikes in HR and Pace are a result of stopping just about every  K for a few seconds to drink water...micro breaks I would say.   I as going to do Gels at 20, 27 and 34Ks but as I went along I decided to skip them and see how that would affect my Run.   I did bring in 2.5 Liters of Water and did 4 S Caps but ZERO calories.    The HR was in the high 120's for the first 90 minutes the slowly climbed through the 130's in the next 90 minutes settling in the low to mid 140's in the last hour.    Running on empty meant for a little higher HR and it felt a little bit harder then usual but not terribly bad.    As I usually do at then end I did a 3K walk ... long cool downs make for great recovery vs just stopping.  

 Had a restless sleep last night and feel a little tired and a tiny bit achey today but otherwise fine.   Going to take a couple of days of reset hopefullly taking it to the trails Sat, Sun , Mon before a rest day Tues then a return to Owen Sound Y on Wed for a planned 48K Run on the Track.    R4K 8 Hour is just around the corner Jan 10.  

Monday, December 21, 2015

Lunch Run

5K lunch run today on my meal break.   Rest day tomorrow then long run at the Y the following day.

Sunday, December 20, 2015

Sunday Speed

 12K done more or less the same way as yesterday.   Looking at the data its weird the way my cadence starts mid 160s then after 10 min or so it drops to the low 160s.   It does however rise to the mid 160s when I do my 4:45 fartleks.  




Saturday, December 19, 2015

Speed Saturday

12K done on my meal break.   Ramped up from a 6:00 pace to 5:00 pace over the first 2K then did a 200 meter 4:45 fartlek at the 4,5,6,7,8,9,10k marks then did a long cool down to 12K.   HR was 10 BPM lower then the same run last weekend ... go figure.




Friday, December 18, 2015

Friday Lunch

Just another little 5K traditional lunch run today.

Got a new battery for the HRM and its back in up again!   Estimate 200 Runs on the last battery.

Thursday, December 17, 2015

Lunch Run

Back to work ,  back to day shift ,  back to the real world and out of Zombie mode.   No DOMS after Tuesdays LSD ... you just never know!   Logged a 5K the usual way on my meal break.  

Wednesday, December 16, 2015

Track at the Owen Sound Y

 38K logged on the track at the Owen Sound Y yesterday.    I was on an 8 day running streak that started at the Y Mon Dec 7 logging 33K on the track.   Working mids last week I logged 7 runs ,  5k, 5k, 5k, 7K, 8K 12K and finally 16K on Monday morning.    I didn't sleep Monday after finishing up Mids at 08:00 am and was in bed by 10pm having a pretty decent 8+ hour sleep....I was exhausted!     I find this strategy the best way to turn back around instantly.   I was planning on a 11am start at the Y on Tues however coffee in the hot tub took a little too long and I had some errands to run so I didn't make it to the Y until noon.  Had all kinds of little techy troubles at the start of my run.    First my Heart Rate Monitor wasn't working.   I had just washed the strap like I had done many times before and was suspicious that something happened to it however it could just be the battery.  I noticed that the HRM wasn't registering as quick as it normally does ... next up a new battery.    Next up was trouble with the music.... first off my favourite streaming site Okemos Brewing  has gone down due to having to pay much larger royalty $$.   Plan B was "She Radio" a south Fla claasic rock station ... not bad but not Okemos!   Last time out I was able top leave my iPhone at my aid station and my Blue Tooth Ear buds performed more of less flawlessly.  that day we were running counter clock wise and the radio in my left ear was facing in.    On Tues it was clockwise so the radio was out and my skull was getting between the iPhone and Blue Tooth dropping out!!!!!!   Plan B ... had my " 10K" belt with me and stuffed my MiFi ( Internet Connection ) and iPhone in....... no problem had tunes.   All this messing around meant I didn't get a start until nearly 12:30.   I was aiming to do a 6:00  pace but it seemed a little bit tough heading out.   I really struggled settling into for the first 10K and it just seemed like allot of work and no joy.  Its not uncommon the feel this way for the first hour.  I figured that the speed workouts I did and finishing mids with the cold turkey turn around probably had something to do with it.    At 10K I took a 1K walking break downing my first 0.5L bottle of water and taking an S Cap ... it was going to be a long day.   At this point I also started taking in a bit of water more or less every K stopping momentarily at my aid station.   I continued to struggle to maintain the 6:00 pace but was pretty close through 25K....still wasn't feeling the Love!    At the 25K mark I did another 1K walking break this time taking in a Gel.   I also finished off my second and 3rd 0.5 L of water for a total of 1.5L in 2hrs55min.    Past 26K things finally started to kick in and I was really starting to enjoy the run.   The gel was a miracle putting some pop in my legs and I had no problem maintaining the 6:00 pace through 36K.   The goal was a 38K outing so I pulled the plug on the run at 36K opting to walk the last 2K in the interest of a decent cool down.  

 Garmin data tells the story in spite of not having the HRM















 Running 129 km in 9 consecutive runs with the 12 and 16 km speed workouts leading to yesterday LSD was probably not the best strategy.    Last nights sleep was restless and was probably a result of the runs and turning around off Mids.    I appreciate when its tough going I see it as a training opportunity... the tougher it is it makes me more determined to carry on and find a way to turn it around and thats more or less what I did at the Y yesterday.    

 Grabbed a slice of Pizza and a pop on my way home at 5pm.  At 6pm I ate again downing some Chinese.  Next up was a couple of hours in the Hot Tub and of course an ample quantity of Beer!










Monday, December 14, 2015

Mid 7 - The Longer Run

 16K @ 5:00 pace  including 11X 200 meter 4:45 fartleks done this morning.  I havent run that far that fast in a long long time.   Had some more Cybex troubles ... when you do a "quick start" the stupid ass treadmill shuts down at 60 minutes .... I have some more config to do with this guy.  The blip in HR at the 60 min mark is the restart  ,  stupid ass treadmill   (*&&^)^%.














4 hour 38K Run planned on the track at the Owen Sound Y tomorrow.... cant wait!


Sunday, December 13, 2015

Mid 6 - As Planned

12K logged as planned.   When I start a run I quickly get up to a 6:00 pace then ever so slowly increased to a 5:00 pace at the 2K mark today.  Did 4:45 fartlks at 4,5,6,7,8,9,10K mark then did a gradual cool down finishing with a 4 min walk.    There was a little dip in the HR at 10.3K when I inadvertently tripped the safety strap.    The dumbass at Cybex who designed this Treadmill offset the safety about 2cm off center to the right and guess what ... now and again I trip it with a right arm swing.... I am going to take some pictures and complain to Cybex!!!!

HR...

















I noticed a trend through the summer into the fall that my cadence was dropping a bit.   I have a suspcion its a reult of running lots of long and slow races through the Summer ... getting lazy!    I have been consciously trying to increase it and am beginning to see some progress.

Cadence ...















More green and less yellow is showing up.   At a 5:00 pace I am in the low 160s but when I break into a 4:45 pace it increases to the mid 160s.   When I run trail its in the low 140's LOL!  


Up next in 24 hours is more or less the same run just 4K longer!  

Saturday, December 12, 2015

Mid 5 - Plus One

One more K and one more Fartlek then yesterday logging 8K on my meal break at 3am.   I struggled to get into the Gym ... first I was planning on 8K then I though about skipping it ( I rarely do but often think it) then I decided heck at least I will do a 5K then when I got to the Gym I though no make it 7K but as soon as I started running I decided 8K it is and I stuck to it and it really isn't all that bad.  Two 12 hour night shift left before I stop the Zombie life for 6 weeks.  Planning 12K tomorrow ,  16K the following day then after flipping back around off night it will be 38K at the Y on day 3 ...then perhaps I can take a rest day!  


Friday, December 11, 2015

Mid 4

7Ks including 3 Fartleks this morning.  HR was high toppin gout at 151 BPM.  I didn't have good fan position and will do better tomorrow....felt really really hot.  

Thursday, December 10, 2015

48 Hour DOMS ... must be doing something right!

Still a touch of DOMS after Mondays Track Run.  It peaked yesterday and is just about gone today.    Logged another 5K lunch run the traditional way on my meal break this morning.

Wednesday, December 9, 2015

Mid 2

Night run 2 of 7 done.  Almost took a rest day ... feeling tired from mids and a little sore from Mondays LSD.   Bribed my mental allowing myself some candy before hitting the treadmill.   Ramped up to speed slowly otherwise I managed a traditional 5K lunch run and it really wasn't all that bad!  

Tuesday, December 8, 2015

Mid 1

Started another round of mids this morning.    12 hours after starting my Y Run Idecided to not run at teh usual 5:00 pace instead I was going to do a 6:00 pace with no Farltek.   HR sure was lower topping out in the mid 120's but it took allot longer to get to the 5K mark but all and all a good recovery run was logged.  

Y Monday

 I didn't really plan on hitting the Y yesterday but I needed to get a longer run in.  Thought about taking it outside for a bit but then decided with R4K looming going long on the track was a better choice .   Got to the Y around 2:30 quiclky realizing I forgot my combo lock for the locker.  It was pretty warm out so I came  a plan B using the car as a locker.  Paid my drop in fee and told them my lock story and they gave me a loner...very nice!  So I set up my usual aid station getting everything on order I realize I forgot my running belt for my iPod and MiFi.   There was no way I was going to run around in circles for hours without tunes and decided to carry the electronics .... but wait I decided that maybe just maybe the Bluetooth Ear Buds might be able to work through the track and low and behold I was right.   Just one spot that it oh so briefly lost the signal now and again but it was very brief.   So I ran and I ran and I ran.  Plan was to get to 30K in 3 hours ... sounds easy right ,  well not really nut not really all that bad either.   At around 17K someone started playing game with my lap counter.   I run with 6 elastics.  Every lap I move an elastic from the right arm to the left arm.  When there are  no elastic left I hit my Lap Counter sitting at my Aid Station marking a K.   I more or less always know my distance based on pace which really helps when someone plays a trick on me.   After they advanced my Lap Counter another couple of Ks I stopped and reset it to the proper distance making it to 20Ks in a little under 2 hours.    Did not drink a whole lot or bring in many calories 25K to 30K reminded me of that.   The JPG below tells the story ... Heart Rate Rises when body switches from burning the easy stuff Glycogen C24H42O21 to burning body mass,  hopefully fat but organs and muscles can and will be cannibalized.....YIKES!    Now toy can never get enough calories going Ultra long so the ability to switch gears ,  burn body mass and go and go and go isn't such a bad thing.  

Circled is switching from Glocogen to Body Mass.  Also known as "hitting the wall"
















Decided to push the HR holding a 6:00 pace through the last 5K.  Hitting 30K I geared it back to a 7:30 pace for a K before doing a 2K walk.    

So I logged a total of 33K today satisfied
that I was able to get in this much needed "long one".






Saturday, December 5, 2015

Parliament Hill Run

I am in Ottawa this weekend marking my 30th year with Telesat.   Had the alarm set for 7am to get a run around Parliament Hill before Breakfast.  Lots of great views of the Nations Capitol even making it to Quebec,   Logged 10.3K in total.  












Thursday, December 3, 2015

Breaking the mold

 7K logged on this evening meal break.  Did a fartlek at 4K then held the 4:45 pace between 5 and 6 where I started my cool down.   It felt good ... HR topped out at 149 BPM.   The old Treadmill is fixed so one day next week I am going to run on it to compare the Hrs.  I am sure there is a discrepancy of at least 0.25 kmh.  

Wednesday, December 2, 2015

Two Run Wednesday

Another 5Ker done on my meal break this evening.  

Pleasant Run

It was just one of those days that you just have to fit one in.   I really wanted to get some sun and enjoy the snow free trails and no breeze and a most pleasant 5C ... almost tropical this time of year.  Logged a little 5.1 K on the backyard trail leaving enough time for a Hot Tub before starting work at 4pm.  


Tuesday, December 1, 2015

First of December 2015 - Lunch Run

5K the usual way this eve after a super duper busy day of doing everything....I need a rest!


Monday, November 30, 2015

November Totals

November 2015 -    239.8 km
YTD                -  3,034.7 km

No races in November.  Logged one "long run" and increased the distance a little over Octobers 194.6 km.  I will continue to build distance in December in prep for the R4K 8 hour Jan 9 and the Sulphur 100 miler in May.   Look forward to the snow arriving and staying but I have been OK with the open trails through November.  

Nov breakdown

28 Runs in total.

1 X Track Run 28K
2 X Snow Shoe Runs 13.7K
5 X Trail Run 57.6K
16 X Treadmill 98K
4X Road 42.5K

Its hard to imagine that something so simple as putting one foot in front of the other can be done in so many unique ways.  

Lunch Run

 Ended the month with my traditional 5K lunch run this evening.     Took a rest day yesterday yesterday I was feeling a little under the weather so I thought it best to give in.    Felt a whole lot better today and after a light weekend of running I had lots of pop in my legs.  

Saturday, November 28, 2015

Trail Saturday

Wasn't looking to do to much today so I did a little 5.4 K Trail Run looping my backyard trail.     No wind ,  temps just below freezing and the last little bit of Sunshine made for a rather pleasant run.  Didn't overdress tying the Shell off before I started ...it was tights ,   long sleeve tech T with a short sleeve tech T over top.  

Friday, November 27, 2015

Y Friday

 Did my first indoor track run of the season logging 28K in just a little under 3 hours today at the Owen Sound Y.    I forgot just how much I enjoy doing this sort of run it really give one an opportunity to truly transcend.     Started out a little tired and stressed but that all melted away in the first hour.   I really relaxed into the run and would have loved to tack on another hour or two but I had to work at 4pm.    I wore my HRM and was doing a mostly 6:00 pace.  HR early on was in the high 120s progressing into the mid 130s.    I didn't fuel and noticed the HR breaking into the low 140s in the last few Ks ... a sign that I was depleting Glycogen and starting to burn more body mass.   Next planned Y Run is Dec 15 ...   looking for a 3-4 hour outing covering 35-40 Ks.  


Thursday, November 26, 2015

Thursday Lunch

Almost forgot to blog my "Lunch Run" today.  Just the usual 5K ... a little earlier in the eve being that I am working noon until midnight.  I weighed in thinking I had already added a few pounds this fall but I was wrong tipping the scaled at 172 lbs.   Thats the lower end of my seasonal fluctuation.  

Wednesday, November 25, 2015

Lunch Run

5K logged on my meal break tonight.  I was feeling tired and not so motivated but after a Run all is 100%.   I often say I don't do it for how it feels during ,  I do it for how I feel after I am done!

Tuesday, November 24, 2015

Two Run Tuesday

5K lunch run the usual way this evening on my meal break.  I would have rather been snow shoe running!

Snow Shoe Run #2

Had another snow shoe run this afternoon.   Took forever to suit up ... had a problem with a gator ,  figured that out then I had a pressure point on the top of my left foot.   The binding was over top of the Gators shoe lace hook... move it down one lace and I was find.   I wore the same a Saturday but it was a little warmer ,  not snowing and no wind so I got too hot.   Removed the Shell after 4 laps ... down to short sleeve tech over long sleeve tech ... still a  little warm but not too too bad.   Saturday I did 5 laps so I decided to go 2 more today building the distance in the new snow shoes slowly.   Calves hurt after Saturdays outing ... just muscle pain ,  not big deal stuff just used them in a different way!    So I logged 7 laps and a bit of a tour of the neighborhood logging 7.5Ks today.  Sadly the Snow is not going to stick around but the season is young and we usually have snow through April!

The numbers are really funny compared to "normal running" cadence is low ,  ground contact time high ,  vert osc all over the map and the HR is much higher .... a very very good workout indeed.




Monday, November 23, 2015

Rest Day

Decided that today was a rest day.  Most reset days are unplanned and usually busy...not today.   Just decided I needed to "rest".

 Thats all.  

Sunday, November 22, 2015

First Snow Shoe Run

 Not a lick of snow on the trails yesterday.  Fast forward 26 hours and I am snow shoeing on my backyard trails.  This was the first time for my "Dion Running Snow Shoes" and I wasn't really sure what to expect....bottom line it was AWESOME!      I wore my Adidas Super Nova Gortex Shoes with Gators ,  Tights ,  Long Sleeve Tech T over that a Short Sleeve Tech T and to top it off a Shell.   Well I was dam near perfectly dressed.  The Gortex and Gators kept my feet toasty and dry!   Decided on looping the backyard trail.   Breaking tracks was a bit tough but quite doable.   After a few loops I started to speed up and kind of forgot I had the Snow Shoes on.   The only problem I had was that the Snow was balling up in the Cleats.  The ground wasn't anywhere near frozen and the it was quite slushy at the base of the snow.   I suspect when its colder this won't be a problem.   I was allot slower then my usual pace and was watching the HR lets just say its a really really good workout!

The #s...



















The good stuff...







Saturday, November 21, 2015

Allan Park Run

 Headed out for some trail time with Grant this morning.   Was planning a 90 minute 15K or so run but after Grant and I were done the first loop we bumped into Anne about to head out.  Decided to tag along and it was all I could do to keep up to Anne.  HR was up into the low 150s almost breaking through to Zone 4 ...YIKEs.   I appreciated the challenge of the faster run but when we passed 20K that was enough for me today.

 The HR Graph tells the tale ,   1st half Grant...more or less the way all my trail time goes.  2nd  half was chasing Anne!  












Logged a total of 20.6Ks today.  

Friday, November 20, 2015

12 hours = 5 Fartleks

Working 4am to 4pm today ,   12 hour shifts mean a loner lunch.   Logged a 10ker on my meal break with 5X200 meter fartleks thrown in.   I swear the treadmill is at least a half K faster then what it says.   I was soo hot when I was done and the HR was in the high 140s to low 150s.  


Wednesday, November 18, 2015

Wednesday Wednesday

Ok it Wednesday and I ran on my meal break .... 5K ,  surprise!

Tuesday, November 17, 2015

Monday, November 16, 2015

Monday Monday

5K lunch run the almost usual way,  Tripped the safety 2.4K in ...never use to wear it but because of safety concerns we are mandated to do so!    I shortened the rope a couple of inches ... had to do that on the old treadmill too.  

Trail Sunday

 Ended up with a "Rest Day" Saturday ending a 20+ day running streak.   It was just one of those days when there just wasn't time to Run and I am OK with that it just happens.   The so called " Rest Day " was anything but rest so I am glad to be back at work today for a real " Rest " which will of course include a "Lunch Run".

 Hit the neighborhood trail Sunday morning.   It was a beautiful day ,  Sun ,  no Wind and Temps just above freezing a climbing quickly.  The theme of the day was to log 10-15K ,  some where around 90 minutes and not travel the same trail twice.   I usually don't get out that early in the day and I must admit that I really enjoyed the getting out early.   Pulled the plug at 11.4K satisfied that that I fit in the run and really really enjoyed it.  

Lots of data wearing the HRM




Friday, November 13, 2015

Same run different direction

Logged 10.2Ks today doing the McCormick loop the opposite direction of yesterday.  It was 2C much cooler then yesterday so I wore a thermal shirt which was a little too warm at first but the wind and snow and rain made cooled me down near the end so it was actually just about right.   I was a little beat running after climbing up and down a ladder for a few hours ...painting a bathroom!    I was also a little earlier today so I got my run in before it started to get dark.  A good addition to today's run was my Gortex Shoes ....it sure was soppy wet on the tractor trails and back-roads of West Grey  

Thursday, November 12, 2015

Get Er Done Run

10.3Ks running the McCormick loop late this afternoon.  Almost didn't run but at about 4:15 I was free looked outside it was driving rain, wind, overcast and around 5C ...perfect for a Run.    I so enjoyed getting out ...some days are just like that!  


Wednesday, November 11, 2015

Lunch again ...

Last of 7 days and that means yet another 5K run on my meal break.  No  luck calibrating the treadmill yet!  

Tuesday, November 10, 2015

Lunch Run

5K the usual way on my meal break.  My HR told me once again that  I need to calibrate the new machine!

Monday, November 9, 2015

Classic Lunch

5K the usual way at lunch today.  I am pretty sure based on HR that the new treadmill is in need of a calibration!

Sunday, November 8, 2015

Zone 3 again!

Another weekend lunch run done logging 12ks more or less the same way I did it yesterday.   HR climbed to 140 in the first few Ks and hung out 149 +/- 2 BPM for most of the run.  

Saturday, November 7, 2015

Zone 3 Baby

The new treadmill seems ridiculously fast when running at a 5:00 pace.   It probably me not doing any speed work in a few weeks but I am going to check the calibration!  Working 12 hour days today I had a late lunch logging 11Ks.   Slowly ramped up from a 6:00 to 5:00 pace and then held it there for most of the run logging 5 200 meter 4:45 fartleks stating at the 4K mark through 8K .  Skipped the 9K fartlek and began a cool down at 9.3K slowing 1kmh every 300 meters until I got to a walk at teh 10.5K mark where I walked it in for the 11K.    HR pushed into Zone 3 around 140+ only a few Ks in.  The last half of the run I bobbed between 145 and 150 bpm.  

Friday, November 6, 2015

Metric today

Ran is Ks not Miles today ... better!  

5K on my meal break today.

Thursday, November 5, 2015

Back on the Treadmill

Old Cybex has been replaced with a new Cybex model 625T.    Its very nice ,  very smooth but I need to change it it from Imperial measure to metric!   Logged a 3.145 miler run which I believe is about 5K .  Below is my HR at 7.3 Mph ... the graph is only the 2nd half of the run!


WOW Run

Yet another most amazing November Run yesterday.  Sun ,  temps well into the mid 20's made for a most spectacular outing.   I can honestly say that I was a little on the hot side with shorts and a tech T and wished that I had headed out earlier in the day.   The Garmin reported 20C but it was more in the mid 20's.   I took the necessary precautions again wearing hunter orange and not venturing off my property.  I addition to the attire I also wore my Blue Tooth Speaker streaming  the best darn classic rock station on the Internet .  Logged another 10Ker and followed it up with some brews.    The Hammock Man Cave has been shut down for the season so I have Man Cave #2 set up at the top of "Mount Ron".   The big ass hill is courtesy of the last Ice Age.   The Peak is 500' from the house and rises around 140'.    This video is Patrick Rose carving up my Hill.    The hill faces South West so this time of year as the Sun gets low in the Sky things really heat up.   With the leaves down and the forest floor covers ankle deep with the dark browns it acts like a micro climate.   Sitting at the top of the hill is like sitting on a Caribbean Beach because ....


  • Warm Breeze caused by the heating of the leaves.  
  • Full exposure to the Sun 
  • The Horizon appears like a flat straight line.   
Add a some great rock and roll,  a comfy chair it like being on a vacation.  

The Green dot is the House ,  the Red dot is Man Cave #2.   









Tuesday, November 3, 2015

Taking It All In

 It was simply too nice not to run trails today.   I was a little hesitant to head out because its officially "gun week" and the woods are full of folks chasing Bambi.  So  as they say when in Rome do like the Romans so I headed out wearing my best hunting Orange.  

 Logged 10.2K looping away with a few detours.  Ended the day at the top of my hill to have a few Brews ,  take in the Sun  and listen to Music.  It was sooo nice ...there was a warm breeze blowing up the hill and I wasn't the least bit chilled.















I tunred the Garmin on while I was sitting there and logged .82 K in 1 hour 6 min but I barely moved off the chair LOL!

















Took few pictures while I enjoyed my recovery...





Monday, November 2, 2015

Mid 7

Did my last night run until the next round of mids in 6 weeks.  Logged a 10Ker looping around the Earth  Station .


Sunday, November 1, 2015

Lets Go

This should be fun...



Snow will never stand between me and my trails again.  Next up a  heated Hammock!



Misty Blowy Wet ...just the way I like it

Yet another night of somewhat nasty weather ,,, perfect for a 3 am  Run.  Logged 12Ks a good start to November.

Saturday, October 31, 2015

October 2015 Totals

  Wow where did October go.   It was a bit of a light month mileage wise but after a Summer of going long it is probably a benefit.   Up next is R4K 8 hour in January so I will start logging a few more Ks mid November...back to the Y!

 October -  194.6 km
 YTD     - 2794.9 km

23 Runs in Total
Road - 8
Trail - 6
Treadmill - 9

One race the STWM 42.2


Mid 5

One more night run around Allan Park logging a rather chilly 5K.  There was no wind but this was the first sub zero run of the season.  I was comfortable but didn't enjoy that pressing cold feeling when I first start out.  

Friday, October 30, 2015

What to do at 3am on a cold and rainy and windy night



Yup a lunch run ... 5.1Ks logged and I liked it in spite of the weather.  Actually I don't miss the treadmill at all and prefer the looping.

Thursday, October 29, 2015

October 29 @ 3am @ 14c

Took it outside at 3am for my Lunch Run.  It was 14C ,  a little breezy but no rain.    I was quite comfortable in shorts and a tech T as well as a shell to break the wind.    Logged another 5K run and I liked it.  


Wednesday, October 28, 2015

Beat the rain

 Headed out at 2:30 am and looped around the Earth Station logging 5Ks this morning... it was fun.   I actually enjoy being outside more then the treadmill.  

 Did a weigh in after the run ... 174 Lbs typical for this time of the year.


Tuesday, October 27, 2015

Allan Park Night Run

Working midnight's and the Treadmill at the Gym hasn't been replaced yet.  Fortunately I was prepared bringing my cooler weather outdoor gear. I left the run a little late heading out around 3:30 am.  Its funny how you feel the same way about doing something you don't want to do and stopping something you are enjoying... a fine line for sure.   So it was cold and I forgot my gloves so I improvised mittens by wearing my socks on on my hands which turned out to be really quite toasty!

Logged the goal distance of 5K visiting the neighboring Church across the Road and of course looped around the "Earth Station".


Sunday + Monday ... over the guilt!

After not running last week I have just logged 3 consecutive days on the trail ...YIPPEE!   No long runs planned after last week Marathon.   Headed out in the backyard late Sunday afternoon.  It wasn't nearly as warm as on Saturday so I was in tights and a long sleeve tech T.  Looped and looped until I hit 10.1K then took up position between the Cedars and the Hardwoods looking West to the darkening sky.   Cranked up the tunes ,  cracked a cold beer....reward time!  I had changed into plenty of warm clothes but I forgot warm gloves and my hands were Frrr Frrr Frrr Frozen.  So the light bulb went off and I had an Ah Ha movement " Hot Tub ".   The Hot Tub is hands down the best way to end a cold weather run... a few more Beers helped too!  

 Monday I hot the neighboring trails following a recently installed Maple Syrup collection line... got a good tour of the hood cause this line was dam near 1 km long....holly smokes!  50 or so of my Maples along the property line will be joining the party.  Can you say Maple Syrup... MMMM!  Oh and the Run ...  looped around the hood ending on guess what ,  my trial loop!   The return home was taking inventory of my Maples!   Logged 9.8 Ks ... good enough on a busy day.

 Next up  Mids  where I am right now!