Run 4 Kids 8 Hour - Toronto Track and Field Club York University

 First Ultra of 2016 was done yesterday logging 65.1 km in 8 hours.    Love the venue but more then anything its all about the people.   Patrick and Grant joined me so it was fun right from the time I left home.   Grant put on an amazing unwavering effort taking 1st place overall logging 74.4 km.   A somewhat uinder trained Patrick put on dazzling display running running past the 42.2 km mark then doing a long cool down walk for total of 51.38 km.  A huge congratulations to Patrick and Grant.  

 I had a really solid run.  Settled into a  little over a 6:00 pace in the first hour.   Gelled on the hour every hour and walked a lap doping the Gel.   After the first 5 km I stopped every K for a moment and had a drink of water.  Over the 8 hours I consumed 4.5 liters of water and a can of beer!     Only did 4 S Caps as I figured I got enough electrolytes through the gels.   Did eat much in the way of solids.  Felt a little nauseous a couple of times and  so I had a few pretzels ,  a couple of gummy worms and a tiny bit of Pizza.   Took a 15 minute  beer break in my zero gravity chair approaching the 6 hour mark.   It was a great way to cool the core and more or less do a rest.   Heading back out the plan was to run to the 62 km mark then do a 3 km cool down walks at the end.    I ran up to the 6 hour 24 min make then gave myself 36 min to walk 3 km.   There was no particular reason for the beer break ...just wanted to.  I could have ran the last part of the race and logged closer to my 70 km  goal but I valued the idea of a long cool down as a start to the recovery from running constant for so long.   I found that in Ultra races when things are not going so good and you have a bad day all that walking at the end really speeds up the recovery.      

Heart rate tells the story of the run.  first 4 hour was spent edging up to Zone 3 then the next 4 hours was spent in the mid 140's... very manageable.  

Patrick took a couple of pictures ... thanks!  I waited on the other side of the timing mat until the clock hit 7h59m59s then bolted accross...too much fun!

Oh yeah all the numbers below.   There were 12 folks doing the 8 hour run and I finished 5th.  

 5   208 Ronald Irwin             280    65.10 7:59:45 8hrM         4 / 8         4  Toronto         
    **** Lap Information **** 
 280 7:59:45   1:    1:26    1:26   2:    1:35    3:01   3:    2:44    5:44   4:    1:22    7:06   5:    1:22    8:28
               6:    1:23    9:50   7:    1:20   11:10   8:    1:20   12:29   9:    1:25   13:53  10:    1:29   15:21
              11:    1:24   16:45  12:    1:27   18:12  13:    1:31   19:43  14:    1:26   21:08  15:    1:24   22:31
              16:    1:28   23:59  17:    1:30   25:28  18:    1:28   26:55  19:    1:26   28:21  20:    1:32   29:52
              21:    1:27   31:19  22:    2:02   33:20  23:    1:22   34:41  24:    1:22   36:02  25:    1:22   37:24
              26:    1:35   38:58  27:    1:26   40:24  28:    1:36   41:59  29:    1:24   43:23  30:    1:35   44:58
              31:    1:25   46:22  32:    1:23   47:45  33:    1:24   49:08  34:    1:26   50:33  35:    1:25   51:58
              36:    1:25   53:22  37:    1:26   54:48  38:    1:23   56:11  39:    1:46   57:57  40:    1:24   59:20
              41:    1:22 1:00:42  42:    1:20 1:02:02  43:    1:29 1:03:30  44:    1:24 1:04:53  45:    2:20 1:07:13
              46:    3:22 1:10:34  47:    2:12 1:12:46  48:    1:25 1:14:10  49:    1:20 1:15:30  50:    1:27 1:16:56
              51:    1:38 1:18:34  52:    1:39 1:20:12  53:    1:37 1:21:49  54:    1:39 1:23:27  55:    1:36 1:25:03
              56:    1:36 1:26:38  57:    1:34 1:28:12  58:    1:33 1:29:44  59:    2:01 1:31:44  60:    1:22 1:33:06
              61:    1:25 1:34:31  62:    1:26 1:35:57  63:    1:26 1:37:23  64:    1:23 1:38:45  65:    1:27 1:40:12
              66:    1:39 1:41:50  67:    1:24 1:43:14  68:    1:24 1:44:37  69:    1:25 1:46:01  70:    1:47 1:47:48
              71:    1:24 1:49:11  72:    1:24 1:50:35  73:    1:26 1:52:00  74:    1:25 1:53:25  75:    1:38 1:55:02
              76:    1:24 1:56:26  77:    1:23 1:57:48  78:    1:22 1:59:10  79:    1:26 2:00:36  80:    1:30 2:02:05
              81:    1:23 2:03:27  82:    1:46 2:05:13  83:    1:26 2:06:38  84:    1:29 2:08:06  85:    1:25 2:09:31
              86:    1:26 2:10:56  87:    2:04 2:13:00  88:    2:30 2:15:29  89:    1:29 2:16:58  90:    1:24 2:18:21
              91:    1:23 2:19:43  92:    1:24 2:21:07  93:    1:29 2:22:35  94:    1:24 2:23:59  95:    1:25 2:25:23
              96:    1:24 2:26:46  97:    1:44 2:28:30  98:    1:27 2:29:56  99:    1:25 2:31:21 100:    1:24 2:32:45
             101:    1:24 2:34:08 102:    1:24 2:35:32 103:    1:24 2:36:56 104:    1:25 2:38:21 105:    2:11 2:40:31
             106:    1:42 2:42:12 107:    1:30 2:43:42 108:    1:27 2:45:09 109:    1:25 2:46:34 110:    1:24 2:47:57
             111:    1:25 2:49:22 112:    1:27 2:50:48 113:    1:49 2:52:36 114:    1:25 2:54:01 115:    1:24 2:55:25
             116:    1:29 2:56:53 117:    1:26 2:58:18 118:    1:26 2:59:43 119:    1:33 3:01:15 120:    2:35 3:03:50
             121:    1:55 3:05:45 122:    1:26 3:07:10 123:    1:24 3:08:34 124:    1:25 3:09:58 125:    1:25 3:11:22
             126:    1:24 3:12:46 127:    1:25 3:14:10 128:    1:25 3:15:35 129:    1:23 3:16:58 130:    1:30 3:18:27
             131:    1:41 3:20:08 132:    1:41 3:21:49 133:    1:29 3:23:17 134:    1:30 3:24:47 135:    1:53 3:26:40
             136:    1:26 3:28:06 137:    1:29 3:29:34 138:    1:25 3:30:58 139:    1:27 3:32:25 140:    1:29 3:33:53
             141:    1:27 3:35:19 142:    1:29 3:36:47 143:    1:39 3:38:25 144:    1:44 3:40:09 145:    1:25 3:41:33
             146:    1:25 3:42:58 147:    1:29 3:44:26 148:    1:27 3:45:52 149:    1:25 3:47:16 150:    1:26 3:48:42
             151:    1:29 3:50:10 152:    2:17 3:52:27 153:    1:37 3:54:03 154:    1:31 3:55:34 155:    1:33 3:57:06
             156:    1:57 3:59:03 157:    1:29 4:00:31 158:    1:39 4:02:10 159:    1:35 4:03:45 160:    2:12 4:05:57
             161:    2:27 4:08:24 162:    1:32 4:09:55 163:    1:29 4:11:24 164:    1:28 4:12:51 165:    1:29 4:14:19
             166:    1:31 4:15:50 167:    1:31 4:17:20 168:    1:32 4:18:52 169:    1:59 4:20:50 170:    2:00 4:22:49
             171:    1:32 4:24:21 172:    1:32 4:25:52 173:    1:50 4:27:41 174:    1:34 4:29:14 175:    1:31 4:30:45
             176:    1:32 4:32:16 177:    1:30 4:33:46 178:    2:12 4:35:58 179:    1:36 4:37:34 180:    1:34 4:39:07
             181:    1:35 4:40:41 182:    1:31 4:42:12 183:    1:31 4:43:42 184:    1:32 4:45:14 185:    1:34 4:46:47
             186:    2:08 4:48:54 187:    1:37 4:50:30 188:    1:32 4:52:01 189:    1:34 4:53:35 190:    1:51 4:55:26
             191:    1:39 4:57:04 192:    1:33 4:58:37 193:    1:32 5:00:08 194:    1:42 5:01:49 195:    2:50 5:04:39
             196:    2:38 5:07:17 197:    2:51 5:10:07 198:    1:39 5:11:45 199:    1:38 5:13:23 200:    1:35 5:14:58
             201:    1:36 5:16:33 202:    1:33 5:18:05 203:    1:57 5:20:02 204:    1:34 5:21:36 205:    1:39 5:23:14
             206:    1:38 5:24:52 207:    1:32 5:26:23 208:    2:00 5:28:23 209:    1:33 5:29:55 210:    1:35 5:31:29
             211:    1:31 5:33:00 212:    1:55 5:34:55 213:    1:36 5:36:30 214:    2:27 5:38:57 215:    1:43 5:40:40
             216:    1:32 5:42:12 217:    1:46 5:43:58 218:    1:32 5:45:29 219:    1:32 5:47:00 220:    1:38 5:48:38
             221:    2:41 5:51:18 222:   12:22 6:03:40 223:    3:31 6:07:10 224:    2:13 6:09:23 225:    1:38 6:11:01
             226:    1:35 6:12:35 227:    1:36 6:14:11 228:    1:36 6:15:46 229:    1:34 6:17:20 230:    1:33 6:18:53
             231:    1:34 6:20:26 232:    1:40 6:22:05 233:    1:36 6:23:41 234:    1:31 6:25:12 235:    1:33 6:26:44
             236:    1:30 6:28:13 237:    1:35 6:29:48 238:    2:34 6:32:22 239:    3:04 6:35:25 240:    3:00 6:38:25
             241:    1:44 6:40:08 242:    1:43 6:41:50 243:    1:37 6:43:27 244:    1:36 6:45:02 245:    1:33 6:46:34
             246:    2:14 6:48:48 247:    1:39 6:50:26 248:    1:39 6:52:05 249:    1:36 6:53:40 250:    1:34 6:55:14
             251:    1:59 6:57:12 252:    1:35 6:58:47 253:    1:37 7:00:23 254:    1:34 7:01:56 255:    1:42 7:03:38
             256:    1:54 7:05:32 257:    1:41 7:07:12 258:    1:35 7:08:46 259:    1:31 7:10:17 260:    2:02 7:12:18
             261:    1:36 7:13:53 262:    1:38 7:15:31 263:    1:34 7:17:04 264:    2:07 7:19:11 265:    1:37 7:20:47
             266:    1:32 7:22:18 267:    1:34 7:23:52 268:    4:02 7:27:54 269:    2:34 7:30:27 270:    2:35 7:33:01
             271:    2:34 7:35:35 272:    2:49 7:38:24 273:    2:57 7:41:20 274:    4:11 7:45:31 275:    2:52 7:48:22
             276:    2:26 7:50:47 277:    2:33 7:53:20 278:    2:34 7:55:54 279:    1:27 7:57:21 280:    2:25 7:59:45