Wednesday, October 18, 2017

Taper time ...

 Just a wee little 6:00 5K done this eve on my meal break.   HR didn't even break into the 120's topping out at 119 bpm.   Did a weigh in and it was a whopping 177 lbs.   Now I rest in advance of The Badthing 50K Trail Race on Saturday.   Once again the weather is expected to be more Summer like then fall with temps pushing into the mid 20s!   

Tuesday, October 17, 2017

Monday, October 16, 2017

Sunday, October 15, 2017

Sunday Lunch

Another 10Ker done @ 5:00 pace today on my meal break.

Saturday, October 14, 2017

Extra Innings

Working over the weekend so I took it indoors once again today logging a 10K at a mostly 5:00 pace today on my meal break.  

Friday, October 13, 2017

Thursday, October 12, 2017

Thursday Lunch

Another 7K Heart Run done on my meal break today.   It seemed a wee bit harder then yesterday's Run.

Wednesday, October 11, 2017

Tuesday, October 10, 2017

5@5

5K @ 5:00 pace done on my lunch break...first run since Sticks and Stones.   Being back on the treadmill sucked! 

Monday, October 9, 2017

Sticks and Stones 50K Trail Race - October 7, 2017

 Well it was hot ,   sort of crazy hot for October.  Usually this time of year I am writing race reports about being overdressed or freezing but not this long Thanksgiving weekend ....  started at 18C and ended at 26C super humid but there was one savings grace and that was the wind at times! 

  The race started at 9:00 am ... latest one this year!   Was up 30 minutes before the alarm at 5am which bought me 30 minutes in the Hot Tub with my morning Java!   It was a little under a 2 hour drive to the Christie Lake conservation area with a brief stop at the Tims in Durham for what has become my traditionalist race day breakfast a Bacon /  English Muffin / Egg,  Hash Brown and an Orange Juice.

 The race was done on a  5 km loop around Christie Lake.    No need to carry water so I was travelling light.  The race plan was simple and that was every even loop I grab a water and 0.5 L water in a handheld ... repeat ,  repeat ,  repeat and repeat ,  race done.   Because it was so warm on the laps that I was not carrying water I grabbed it at the 2 aid stations on the loop and I also upped the S Caps as needed.   The loop was pretty easy running...too easy!  It kind of reminded me of the CTC course at Shades Mills.  Ran into trouble on the 50Ker there being the first hot run of the season so that was in the back of my mind throughout this race .... " No Death March".    As much as I like looping I found this one to be rather momentous.  It was probably just me not really being into it that day with so many other things that I wanted to do over the weekend.   Ran and chatted with Robin for the first few loops it was nice to chat away the first bunch of Ks.    I was through the half way point in 2hrs53mins or so and had by eyes on a sub 6 hour run.    The course was a wee bit long probably around 2 K longer but unfortunately they always tack the extra Ks at the end of the race LOL!    Everything was working pretty well through 7 laps then I really started to fatigue there is no doubt the conditions were starting to catch up with me.  I was a wee bit dehydrated which was no surprise I just couldn't get any more fluids in and had to gear it back a bit.     There was never a " Death March " but I did extend out the walks after the few walking hills and from time to time I walked where is was super hot  but only for a few minutes at a time.   

Wrapped it up in 6hrs24min50sec finishing 20th out of the 56 folks who laced up.   It felt like a bit of a blow out for me but when I compare my results to the others its was really and OK day... not great ,  not bad bit somewhere in between.    

Up next in two weeks its my second crack at The Bad Thing...I have some getting even to do! 

A few race pictures .....









Wednesday, October 4, 2017

...and now I rest

One last 7K Heart Run done and my last run before Sticks n Stones 50K Race this Saturday. 

Two Run Tuesday

Hit the backyard trail after work for a little 4.8 Ker.  Was starting to settle in after the run for a hammock session but ended up heading to Thornbury for Dinner...a better ending to a wonderful Summer day in October!

Tuesday, October 3, 2017

Tuesday Lunch

7K Heart Run don today on my meal break!

Two Run Monday

Super weather and a pent up desire to hit the trail after work yesterday.  Logged 4.8 Ks on the backyard trail with some quality hammock time afterwards!

Monday, October 2, 2017

Sunday, October 1, 2017

October 1st at work!

Started the month with a 10 km treadmill run at a mostly
5:00 pace. 

HR was solid  136 BPM.


Saturday, September 30, 2017

September 2017 Totals

September -   194.8 km
YTD         - 2,294.0 km


Wow ,  can't believe the late season races have already began!   Did one race this month " Run the Edge" ,  Tobermory to Cyprus Lake and back.   It was a fantastic race albeit super hot but I managed things well and was able to comfortably run the entire race in spite of a wee bit of dehydration in the last couple of hours.    Once again my " Mileage" is a little light punctuated with a large number of reset days...basically I am missing a couple of long ones!   It plays with the mind a bit but after 15 years of running , 10 of them running Ultras I have a pretty good idea what I am doing.  If there is one thing that I have learned this Summer its " Less is More".  I feel dam good,  really good and race ready last weekend reinforced it.   Yes I am " Run Ready" ... what I have been doing are all quality miles.  I can't say enough about my lunch runs especially when the emphasis has been on making the time count and " Heart Runs" fit the bill!  So in another week its the Sticks and Stones 50Ker ... an easy non technical 5K loop.  I am expecting it to be fast and fun and should finish closer to the 5 hour make then 6....bring it on!

September Summary

Beach 5 X = 50 km
Trail 3 X = 51.8 km
Treadmill 14 X = 93 km
Rest Days X 10

Last September 2017 Run

Can you guess....working 12s today so it was a 10Ker at a mostly 5:00 pace.  Went easy with no farteks.  The run passed quickly lots of other things on my mind so I really didn't notice that I was running which is a very good thing because the treadmill is not so much fun.   Did an upper body weight routine after the run. 

Friday, September 29, 2017

Thursday, September 28, 2017

Wednesday, September 27, 2017

Lunch Run

Back to work after a 4 day weekend at the Beach.  Didnt run Sun/Mon/Tues after Saturdays Trail Marathon temps were super hot so I had Beach Days at Sauble!  Logged a little 5Ker at a mostly 5:00 pace...it was solid.   Just a tiny bit of quad pain after the long one.   DOMs ( delayed onset muscle syndrome ) and DOTs ( delayed onset tired syndrome ) were 48 hours out... not  a big deal just a little bit of muscle pain ,  a little bit tired and a really big appitite! 

Tobermorry Trail Marathon - "Run the Edge" - Saturday September 23, 2017

Loved this race can't wait to do it again next year!

Click on this link to Relieve the Run
















 Race day forecast was for super hot temps  especially being late September and it didn't disappoint.  This is the second year for this race and my first time doing it.   This was the 4th time this Summer that I had been up this way running and as it turns out I covered 90% of the technical bit which were about 80% of the race!     I had Doug Barber pick up my race kit and arrived just before the 06:30 ,  after a 90 minute drive for the  " mandatory meeting ".   Though it was a 7:30 start but it was 07:00 am so there was a bit of a scramble getting ready but it was no big deal because as is usual I was pretty organized! 

 The race started with a Bagpiper and half K walk to the start area then we were off!   The first 4K of the race were pretty easy ...something to look forward to on the way back!  The real fun started at Little Cove and more or less lasted until Cyprus Lake where we got a break running around the Campground ending up back on the Bruce Trail just before the Grotto. The race reminded me allot of the Niagara Ultra where you run to the Horseshoe falls then back to Niagara on the Lake.... strange analagy when the Niagara Race is super easy and this race was super hard.    When you get close to Cyprus Lake there are allot of folks on the trail and going through the Grotto was very busy.   Running thorough unsuspecting  Tourist is a blast...just like Niagara.  Most  are having a tough time walking some of the trails and here were are running them!    As a matter of fact I pretty much flew through the Cyprus Lake area logging some 7 min Ks!  It was allot of fun following the blazes and race flags through the Grotto area.  It reminded me of a recurring dream have follwing flages and getting lost only this time I pretty much remained on course!       I was gelling and taking in as much Water as I could but the Aid Stations were a wee bit spaced out for such a hot humid day.  Temps returning from the Grotto were in the mid to upper 20's with really high humidity.  The one savings grace was some unexpected haze/cloud so there was very little Sun exposure.    In the last couple of hours I began to dehydrate a bit ... heart rate climbs as the blood thickens and I started to get the pain across the shoulders.  Slowed down ,  chugged as much water I could get down and upped the S Caps.   I never really recovered but did make the necessary pace adjustment to maintain a little slower run.   I hadn't run long since I did Endure a month earlier so there was a little bit of doubt about how successful I would be and I have to say that I was very pleased with the run.    If it wasn't so hot I am sure I would have been a sub 6 hours and I wasn't too far off the mark at 6hrs10min. 


 So I feel pretty much set up for my remaining 3 fall 50Kers ,  Sticks and Stones Oct 7,   The Bad Thing Oct 21 and The Batawa Fat Ass Nov 12.

Finish Line Picture
























































Thursday, September 21, 2017

Slow Run

Gearing it back in prep for Saturday long one.  Logged an easy 5K at a 6:00 pace this morning on my meal break.

Backyard Trail

  Had some issues sleeping yesterday so I rolled out of bed,  packed up all the necessities and headed for the backyard trail for a little 4.8 K Run.  Recovery was a few beers in the hammock ,  a dip in the pool then a couple of hours more sleep! 

Wednesday, September 20, 2017

Solid Seven

Did another 7K Heart Run on my meal break tonight.   HR was lower ,  much lower not sure if I believe the watch although this is a phenomena that I have observed on mids before.    Only one more planned run before I " Run the Edge" this weekend ...  Tobermory Trail Race .


Tuesday, September 19, 2017

Tuesday Treadmill

Working abbreviated mids this week starting yesterday.   Took Monday as a reset day I was just too tired to run not doing my usual shift prep in order to enjoy one more Summer Day at Sauble! 
Tonight's 7K Heart Run was a solid.... HR was much lower only hitting the " peak " during the 4:30 fartelks ... max out a 143bpm but it was mostly in the mid to high 130's.




Monday, September 18, 2017

Weekend Running

 Wow ,  what a great ending to Summer!   Logged 2 X 10K runs on the Beach at Sauble this weekend and man was it hot!   Heading out I was into a nice breeze but heading back it was behind me and with the full sun exposure it was smokin hot.   Cool down was a refreshing dip in Lake Huron.  

Thursday, September 14, 2017

Wednesday, September 13, 2017

7K Heart Run

Yup ,  another Eve another 7K Heart Run done on my meal break.  

Tuesday, September 12, 2017

Two Run Tuesday

7K Heart Run this evening on my meal break.


Trail Tuesday

Super nice day today so I hit the backyard trail for a little 4.8 K run before going to work.  

Monday, September 11, 2017

Rest - Rest - Run

Rest days Saturday and Sunday ...sort of planned.   Solid 7K Heart Run done this evening on my meal break.  

Friday, September 8, 2017

Friday Evening

Did the same run as last night running a 7Ker on my meal break.

Fast Seven

Logged a 7Ker the old way on my meal break last night.  

Thursday, September 7, 2017

August Totals

August -   242.4 km
YTD -   2,099.2 km

Another funny month of running punctuated with lots of rest days and periods of intense activity .... can you say Endur!

Only one event the Endur Ultimate....7 races in 8 days logging the majority of my monthly Ks!

Breakdown

Trail -  5 X 84 km
Tread - 6 X 54 km
Road - 5 X 104.4 km
Rest Days -   14  YIKEs ... a new record.   Last time I had that many was when I was sick with Bronchitis!


There are 4 long ones this fall so I a just starting to gear up for it now.  


Wednesday, September 6, 2017

Fast Five

5K the old way at a mostly 5:00 pace with a short 0.2K Fartlek to start the cool down.   Gradually building to the " Heart Run" Friday....tomorrow its a " Fast Seven".

Tuesday @ Work

Wow , its been a month since I ran treadmill.   I must admit its a good option when its -20C out but not so much fun in the Summer.   Logged a really slow 5Ker working my way up from a 7:30 pace to a 6:00 pace.   Something happened to my left foot Monday Eve ... out of the blue it became very painful on the top eventually becoming very very painful couldn't put any pressure on it.  It was suggested that I " blew a blood vessel" .  Yesterday it was a  better ,  slightly red on top and only a little painful and today its almost 100%.   I recall this sort of thing happening from time to time ... good thing its not a race day!

Monday, September 4, 2017

Windy Beach

One last beach run to wrap up the vacation.  Its super windy here at Sauble , 30 to 50 k from the SW.  Headed to the back streets heading South then jumped to the beach and let the wind push me back.

Sunday, September 3, 2017

Beach again!

Another 10K done today along the beach at Sauble.   Strong offshore breezes,  cloud and comfortable temps made for a pleasant run.   Have to admit not doing much for the last couple of weeks has caught up with me but I expect to be back on track by the end of the week.  

Saturday, September 2, 2017

Back at it again!

Switched to a new cottage yesterday so today's run was a 10 Ker on the beach at Sauble!    Expect to get back in the swing of things next week when I return to work after a month of vacation.    Tobermorry Trail Marathon is 3 weeks away ...looking forward to it.

Monday, August 28, 2017

Back at it!

14 trail Ks logged this morning.   Ran from Cameron Lake to the Grotto via Cyprus Lake.  Great technical trails lots of rocks and roots until I hit the park and there was a K off wide stone chip trails.  

Click here for the return run and some pictures.

Friday, August 25, 2017

Little Trail

Last week was all running ,  this week not so much busy with all the other things!   Logged a little 4.8 Ker on the backyard trail yesterday...it was nice!  

Monday, August 21, 2017

Endur Stage 7 - Road Marathon

 The "Ultimate" is over winding up with a very hot 42.2 to round out the week.  I was aiming for a slightly sub 4hrs and ended up with 4hrs18min44sec.  I was through the 1/2 in 2hrs but the second loop I was hot and exposed....no death march just had to slow down and take care of business.   I never really hated the run but I was pretty uncomfortable in the heat but again I managed OK.   Fished 33 out of 58 that started that day and ended up 20th in the ultimate logging a total time of 16hrs22min7sec.

More data to be added and I will do a summary of the week but I don't need to say much because I have already registered for the 2018 Ultimate!  






Saturday, August 19, 2017

Endur Stage 5 Picture

Taken at the top of Chicopee


Endur Stage 6 - 10km Time Trail

 Stage 6 the 10 km time trial was done this morning in a surprising 48min28sec.  Once again I had no idea what to expect but I did want to more or less run to my potential today.  With the Marathon looming tomorrow I wasn't sure if this was a good strategy but 10K's have never had any long lasting affect on my ability to carry on!  It was a pretty rough first km almost like I have forgotten how to run.  Once things warmed up it felt hard but natural.  The HR crept up to 161 so I backed it off keeping it in the high 150's through most of the race.   I am pleased with my results considering all the different events I have done this week!


















Friday, August 18, 2017

Endur Stage 5 - 25.6 km Alpine Run

Endur Stage 5 was done today 25.6 Ks on a 5.15 km loop at the Chicopee Ski Hill.    There was only two large climbs,  and one that was intermediate plus a handful or two of short ones... all walked.   There was some super fast single track on the back side of the Ski Hill.  Just went with what felt right today.   Figured a good goal was to beat my 25 km " Cross Country" run and I did just that coming in at 3hrs11min50sec good enough for 31st out of the 56 folks that started.

And once again I was pretty happy with my 5.15K Splits ... last lap was 5 seconds short of being the fastest!  




























Thursday, August 17, 2017

Endur Stage 4 - 10 Mile Hill Run - August 16, 2017

 Stage 4 is in the record books logging the 10 Miler ( 16.1 km ) in 1hr29min48sec.   I really feel like I am getting stronger each stage.   It takes a little while to get up to pace but I seem to be settling in nicely after a few Ks.   I honesty thought that last nights race was a 13.1 km ... the old Horror Hill Road course ....NOT!    When I did see the super fast folks coming back around the 4 K mark I asked someone how far and to my surprise it was 10 miles.  Doing the conversion thats 16 km ... yikes,  although it really didn't change much.    One of my goals was to run all the hills and thats what I did...ZERO walking ,  Yeah!!   The start was a bit rough but once I warmed up I really started to enjoy the run.  Being that it was an out and back I had the chance to cheer on all the runners ahead of me.    Strangely enough I am actually enjoying running faster its been a long time since I strung together so many days of " Speed".

To "Relive" the run click here!






















Tuesday, August 15, 2017

Endur Stage 3 - 30K Cross Country Run - August 15, 2017

Endur run stage 3 was done today a 30K Cross Country Run.    This was by far the fastest, averaging a 6:31 pace  and most consistent trail run I have done this year ,  check out the 5K splits.

32:50,   32:49,  32:46, 32:41, 32:35, 31:50


 I judge a good trail race not by my time but by how consistent I am and I must say I nailed this one!   It was a little on the warm side ,  real high humidity but all  and all it wasn't bad.  Hydrated ,  did a gel each time I past headed back out on the  5K loop.   I had a little quad pain after the two previous day of " speed " but it wasn't a problem I took care of it jumping in the hot tub at 4am for a good massage before leaving home at 5:30 am.  

 I finishsed 36 out of 55 runners.   There are allot of very fast folks doing this series!  

Relive the run...click here! 






Monday, August 14, 2017

Endur Stage 2 - 15K Time Trial - August 14, 2017

Second day in a row running " fast " ...good grief ,  not longer my thing LOL.   Actually I didn't mind the format made it kind of fun!  

 So it was an out and back on a flat road.   Those with the slowest times Sunday went out first and everyone was spaced 1 minute apart ,  I went out at 08:21 am!   Again I really didn't know what to expect so I just went with it again starting slowly logging one of my slowest Ks of the run a 5:23 pace.    Managed to pick it up a logged a couple of 5:00 though Ks.  HR was high and I just went with it.  The HR was never more then 5-10 BPM away from my 165 BPM Max yet it felt OK.   A couple of times it was creeping up into the 160's and it felt like things were going south so I backed down a bit!  High 150's it was for pretty much the entire run.    Heading back I caught a handful of runners in front and was passed by a couple but I was pretty happy tripping the mat at 1hr18min41sec.   

 Finished 36th out of 59 runners logging an average 5:15 pace.  

 The race was staged from the RDs house in Conostogo.  He had a rather large yard with and equally large pool and there was this over the top meal waiting for us .... I am really liking this Endur format.

Relive the run by clicking here...try it its super cool!  





  

Endur Stage 1 - 1/2 Marathon - Sunday August 13, 2017

  Its been a long  time since i have done a 1/2 Mary and I did one  yesterday completing the EndurRun Stage 1 in 1hr59min5sec.     I really didn't have any idea what to expect I haven't been running many roads and all of my " speed " workouts are typically 7k on the treadmill!   I wasn't planning on racing it but I wasn't planning  on jogging either decided just to go out there and settle into what ever pace felt reasonable.

 The course was a mix of road and park paths with a few little hills here and there.     The first K was done at a 5:37 pace and that is more or less where I spent the next couple of hours!    First 15k were pretty solid ,  I would say a moderate effort.   Kept the HR in the high 140's to low 150s and  it actually seemed to be an OK run.   At 15k the legs stiffened a bit and I noticed the the heart rate was ever so slowly creeping up.  I didn't fuel nor did I take in any fluids ...just ran.   Last few Ks were hard,  it was felling like a whole lot more effort and I slowed a little but I did manage to log a 5:45 K at the end!

Finished 40th out of 64 averaging a 5:39 pace!

 Relive the run bu clicking here ...its really cool!






Friday, August 11, 2017

Edndur Run Up

Only 2 little runs this week getting ready for my Endur week starting Sunday....

Tuesday ...little 4.k very slow run on the backyard trail.   I had lunch a short time before running and cramped up just above the right hip bone ...tried to walk it off but it was presistant so I ended up walking most of the way!

Wedensday, Thursday ...rest days enjoying the Summer weather at the pool and doing some Kayaking in Lake Ontario.

Friday ...solid 4.8 Ker  on the backyard trail ...ready for Endur in 2 days!  

Monday, August 7, 2017

Sunday, August 6, 2017

Mid 6

 Skipped last nights run things were felling pretty good so I figured a day off would do me good.   Logged another 10K Heart Run the same as Friday morning.  It felt pretty good ,  HR was in the mid 140s when I was at speed.    I have one more shift and another 10K on the treadmill then I am off for 4 weeks.   Not going to do much running this week with Endur starting Sunday ... a little trail time would do me good now!

Friday, August 4, 2017

+1 again!

 10K Heart Run the same as yesterday just added another K at speed.   Felt allot better today...its probably more of a mental thing I can do it I am just not use to the feeling.    The heart rate pushed 150 bpm my max is 164 bpm.   I seem to be able to hold pace when I keep the max to the 140's but once I push up into the 150's fatigue will set in at some point and I will  fall off pace.  The Endurrun is a  road 1/2 and my goal is to turn as many 5:00 Ks as I can.  Actually I would be happy with any road event where I turn a 5:00 pace with the exception of the last race a full which I would like to keep around the 4 hour mark so thats about a 5:30ish pace!   I run so little on the road and the focus ie rarely speed so I am not sure what to expect so I guess I will be happy with what ever!  

Some good data from this mornings run ...


Thursday, August 3, 2017

+1

Add another K at speed logging a 9K Heart Run this morning on  my mid #3  meal break .... I got hot!

Wednesday, August 2, 2017

Breaking the mold ...Mid #2

Added an extra K of "speed " to the Heart Run logging 8K on my meal break.

Run Breakdown...

  • Ramp up to a 6:00 pace in the first 200 meters.   
  • Ramp up to a 5:00 pace between 1 and 2Ks. 
  • At the 2, 3 and 4K mark I increase the speed from 12.0 to 12.2,  12.2 to 12.4, 12.4 to 12.6 km a reaching a 4:45 pace.  
  • At the 5 and 6K mark I did a 0.2K 4:30 fartlek then back to a 4:45 pace. 
  • Cool down started at the 7K mark with a 0.1 K 4:30 pace then slowly geared down until I walked the last 0.3 Ks.  





















Still having some issues getting good heart rate data.   The spikes early on are false ...its odd that I get similar results with the optical HR sensor vs the electrical!  

Tuesday, August 1, 2017

High Dump Night Pictures

No tent ,  no sleeping bag just an amazing view.   Didn't get much sleep I couldn't stop watching the  ever changing sky and water.   Best of the Bruce Trail!  















No furniture ,  no problem the chair made from flat rocks was very comfortable. 



Speed Week - Mid 1

Working nights again logged a 7K Heart Run early on my shift this morning.

July 2017 Totals

 July      -    277.2 km
 YTD     -  1856.8 km

Another great month running two Ultras the Limberlost Challenge 56 km and the North Face Blue 50 km.   Only one long run ,   the race is the training for the next race!    Up next the full Endur Run ...something different should be a ton of fun 7 races in 8 days starting with a half and ending with a full then everything else in between.

July Breakdown

Ran a total of 25 times with 9 rest days.

Trail          -  11 X = 170.5 km
Treadmill  -  12 X =  86.0 km
Road         -    2 X = 20.7 km





Last day of July 2017

 It was a super Summer day and I was off today!   Head to the back logging a 4.8 Ker in the heat...not all that warm just we haven't had much " Sumner" weather.     Grabbed a few Beers  for the Hammock afterwards and made myself super comfortable in the Cedar Forest after the Run.   The air was fragrant with the sweet smell of hot Cedar Trees.   There were Cumulus Nimbus Clouds and I watched a Thunder Storm form and move to the South.   The music sounds the best in the Forest ,  I have a solar powered audio system ,  a small sub and  two speakers.  I add a third speaker centered 6 feet behind the sub that adds and interesting depth to the music.   There is enough volume and a tiny bit of thump to satisfy it just sounds simply amazing.  Finished the Run/Hammock time jumping in the pool before dinner then it was off to bed to prepare for my night shift.

Sunday, July 30, 2017

Running Saturday

 Did a run 3 segments yesterday...

Headed up to Wiarton with Grant and Patrick logging a 16K out and back Bruce Trail Run  .   It was a pretty easy section of trail.  We choose this area because its the final leg of Patrick Multi Sport Race.















We grabbed a slice in Wiarton then headed to Saulble for and afternoon  Beach Run .  It was super packed full of people so it was a ton of fun doing another out and back all on the beach.   Choose this run so Grant could log some Ks in the sand  prepping for his Grand to Grand adventure!















It was a beautiful evening when I got home so I grabbed some brews and headed back to the backyard trial logging another 4.8 Ks.

So thats a total of 35.7 Ks logged.  This will be may last long run day before Endur in two weeks.