Monday, June 26, 2017

Mid 7 - B.A.M.

Last of 7 mids and a 12 hour shift logged my minimum for the longer lunch a 10Ker at a mostly 5:00 pace.

Sunday, June 25, 2017

Mid 6

10K at a mostly 5:00 pace done this morning on my meal break.

Saturday, June 24, 2017

Mid 5

Mid 5 was a " rest mid" ...didn't run was too tired,  well I used that as an excuse anyway!  

When I woke up I hit the backyard trail logging a 5Ker.




Friday, June 23, 2017

Thursday, June 22, 2017

Wednesday, June 21, 2017

Tuesday, June 20, 2017

Mid 1

After yesterdays trail adventure I almost didn't run on my meal break so I opted for an easy little 5Ker at a 6:00 pace!

Bruce Trail - Little Cove to The Grotto - June 19, 2017

Did a little 24K out and back with Patrick Rose yesterday.    Great technical trials pretty slow going most of the way but that is what I was expecting.




This was my first time running this section.  Another first was filling my water bottle drinking Georgian Bay Water...cold and really good tasting.

Ended the day with a dip in the 10C water ... it wasn't all that bad!




A couple of more pictures ...



Friday, June 16, 2017

Thursday, June 15, 2017

Treadmill Thursday

Avoided the Treadmill for a week but all good things come to an end logging a 7K heart run on my meal break this evening.  

Wednesday, June 14, 2017

Wednesday Morning Trail

First run since the CTC race done today logging a little 5.6 Ker on the backyard trail.


Monday, June 12, 2017

CTC Pictures

Saturday's 50K in the heat was a struggle ,  this picture captures how I felt.  

















Sunday was a new day that was really allot of fun! 

















Enjoyed  running with Julie and Jenny 


























Finishing the 42.2 km on Sunday was awesome ...


















This picture truly sums up the silly satisfaction that comes with the joy of getting it done!  


Conquer The Canuck Trail Weekend - 50K June 6 and 42.2K June 7

 Completed the " Ultimate Canuck " this weekend completing the 50km Race in Saturday and the 42.2km race on Sunday.   The event takes place at the Shades Mills Conservation Area just outside of Cambridge.    Its a gentle little over 8K loop with only a hand full of " walking hills " so on Saturday it was 6 loops and Sunday 7.    The story of the weekend was our first real Summer temps at around 30C.

 The story begins with the sleep before the race .... its important!



















 I was up around 3:45 well before my 5am alarm.  As is usual I hit the Hot Tub with a Coffee and enjoyed on the the quietus nights I have experienced since Winter.  It was a full moon and I was hearing the Rapids in the Saugeen a km away.   Hit the road around 5:15 stopping at Tims for my race breakfast.   Drive time was less than 90 minutes so I arrived with an hour to spare!

 The race started at 08:00 am and it didn't take long to find out that this was a fast course and I was having a blast completing the first 3 laps in 2hrs37min .... half done!!!    Figured I had a 5hrs30min finish in the bag but I completely blew it when it came to managing the heat!   I was drink a half liter of water and taking a gel every time I hit the start/finish.   Was also taking aide station water twice a loop and started in on the S Tabs on loop 3.    On the 4th loop I started to really fatigue but wasn't slowing too badly I knew I would fade but didn't anticipate it being too bad.  On the 4th loop I started to see black spots and was feeling rather faint on the up hills.  Temps were pushing up into the 30's and the Sun was high in the Sky and there was very little breeze.    The black spots and fatigue got really bad on the 5th loop and I was way off pace.  Decided to stop and take a break before heading out on the 6th and final loop.  The 15 min break felt great and I thought it was enough but when I tried to run it was too much so I ended up walking most of the last 8K.    There was an upside to the lat loop I hooked up with Jenny who was also walking it in so the slow Ks were way more bearable having someone to talk too.   With 2Ks to go there is the biggest climb of the course I had to site down near the top because I felt like I was going to pass out....after 5 I was on my way tripping the clcok somewhere around 6hrs45min.

50K Garmin Data

























50K  Heart Data






















The 50K recovery started almost as soon as I was done downing a bottle of water and 2 slices of Pizza.   The trip home and all of Saturday Evening was spent getting ready for Sunday.   I must admit then when I wrapped up the 50K I didn't much feel like coming back although I knew I would!   On the way home I grabbed an large Ice Cap Supreme and a Steak Sandwich  at Tims + I downed another bottle of water.   At home I resisted the Beer ,  stuck to water and I snacked then had a box of KD for Dinner washed down with Chocolate Milk!     Went to be around 08:30 downing 2  Advil and 2 Gravol.   It took a little while to settle and I was wrestles for the first few hours but then I settled.




















Woke up 30 minutes before my alarm debated jumping in the Hot Tub but I managed  30 min and my first coffee before heading back.

 It was suppose to be even warmer on Sunday but there was a nice breeze and it didn't seem as humid so I was optimistic that I would survive.     I wasn't the least bit worried about going for a time just wanted to enjoy the day and avoid the " Death March ".

 Once again we were off at 08:00 am.  It felt a little like where I had left off the day before so I really wasn't sure what to expect.    There was no muscle pain from the day before and I only developed on small blister that I lanced.   I just felt a little tired and a tiny bit Nauseous.   After a few Ks things settled down.   I seemed to be running a consistent pace all be it slow averaging around an 8:00 pace and I was OK with that.   Fueled and Gelled just like the previous day tasking in a bit of G here and there as well as upping the S Caps.  Settled in nicely after completing the first lap in a little over an hour.     I was actually feeling pretty relaxed ,  very content and was able to get lost in my mind fairly quickly.   I was surprised at how content I felt ,  almost giddy just incredibly happy to be out there running again.   Caught up with Jenny again on the second last loop.  She was running with Julie and we were all running around the same pace.    We more or less stuck together through the end of the race enjoying  conversation and just enjoying the day.   Tripped the clock  at around  5hrs29min very pleased with how the day went.

42.2K Garmin Data


























42.2K Heart Data

























50K Splits ... they do tell a story!

















































42.2K Splits






Thursday, June 8, 2017

Wednesday Trail

Hit the backyard trail last Eve logging a little 4.8 Ker. 

No running today or tomorrow getting ready for Saturdays 50Ker and Sundays 42.2Ker!    



Tuesday, June 6, 2017

Tuesday Lunch

You guessed it another 7K Heart Run today on my meal break!

Monday, June 5, 2017

Monday Lunch

7K Heart Run today on my meal break.


Saturday Afternoon

Logged a little 4.8Ker on the backyard trail Saturday afternoon.  It was just too nice not to run!

Rotary Huron Shores 10K - Saturday June 3, 2017

Just for fun I threw a little lung burner on the race calendar.    I had some pretty high expectations after some recent Ultra results as well as a few months of " Heart Training".   The race takes place in Southampton a little out and back along Lake Huron.    It was a perfect morning for the event and prior to the race starting I sat on a bench on the Beech looking towards Chantry Island....beautiful!   The race started on time at 09:00 am and I put the hammer down logging my first K around 4:25.   Continued a sub 4:30 pace through 5K but then the wheels fell off.   Heart Rate was hitting my Max 165 BPM mid race and I couldn't maintain it.  The body gets what the body wants and if your going beyond the limits then it's game over ,  we'll sort of...you slow down.    I tried to somewhat hold it together in the last 5K tried to pick it back up around 7K but ended up coughing and was having trouble getting enough O2.  Picked it up through 8K ,pegged the HR around 162 BPM but that's all I got there was no other gears .

On a positive note I tripped the mat at  47min38sec and placed 11th out of 143 ,   5th of 39 Men and I won my 50-59 AG award placing 2nd of Men 50-59 out of 12.    The fellow that beat me in my AG placed in the top 3 so I sort of won my AG LOL!  

Fitbit data...started it 5min before the race start.























Garmin Data + Splits

The first 5K and second 5K are dramatically different ...it woudl have been a
better day to make it a 5Ker LOL








Wednesday, May 31, 2017

May 2017 Totals

Run   -     253 km
YTD - 1,314.8 km

Did two 50Kers Seaton and Sulphur both were very good results for me.   I am doing the full Endur Run in August so I have been trying to add a little bit of speed to my running.   Had an enormous amount of rest days this month more then ever but it all seems to be working


23 Runs done

Trail 9 Runs 149.4 km
Treadmill 14 Runs 103.6 km
Rested 10 Days ... a new record!  

And thats a wrap for May

7K Heart Run done on my meal break today the last run in May 2017.

Weigh in = 171 lbs...hope I can maintain that until Saturday for my lung burner ... yep doing a 10Ker

Second Run Tuesday

Did a little 4Ker on the backyard trail last Eve... really it was just an excuse to have a few Beers in the Hammock!

Tuesday, May 30, 2017

Faster Tuesday

95% recovered from the weekends Ultra.  Logged my 7K Heart Run on my meal break today.   HR was a touch higher then it has been ...no big deal!




Monday, May 29, 2017

Lunch Run

Easy little 5Ker today on my meal break.  48 hour out from Sulphur there is a touch of DOMs but it was no big deal.  

Sulphur Springs 50K Trail - Saturday May 27, 2017

 Returned to Ancaster again this time running the Sulphur 50 K race.    The last time I did thsi distance at this event was in 2010 then in 2011 it was my first 100 miler.  In 2013, 2013, 2014 and 2015 I did the 50 miler and last year I attempted a 100 miler and DNF logging 80K.     I narrowly missed a course PB by less the a minute tripping the clock at 5hrs45min40sec compared to 2010's 5hrs45min09sec.

 Race start was at 07:30 am I gave myself 2 hours drive time but I arrived just before 06:30 am.   Had about a Ks hike for the race kit ... I was expecting that!    Doing the 50K we headed out for a 10K jaunt including the Lollipop's Three Sisters as well as a climb up Martin Rd then out on the 20K loop done twice.   Decided to play the fade going out fast ,  really fast running 2 of the Three Sisters as well has half of the Martin Rd climb.   I was through 10K in under an hour although my Garmin said somewhere closer to 9Ks ... still very happy with that.    Flew through the first 20K loop felling pretty good in crossing the start/ finish somewhere around 3hrs10min to 3hrs15min...  will have to check the actual splits!   The day wasn't hot ,  high teens to low 20's but it was humid with zero breeze.    I was sweating heavily and should have jumped on the hydration a little sooner because it hit me pretty hard around 33Ks in... a wee bit dehydrated ,  not terrible bad but enough to take the wind out of my sails.   I kept moving well through the last 17Ks but it was much slower then before and I was walking just about all the hills running the flats and the downhills.    Did about 7 gels and a around 6 S Caps over the course of the race.  I started to get a little more pop in the legs across the top of the Lollipop but there was not much course left and I had already burned and extra 15 min or so on the last loop.   At around the 30K mark I figured that I may have a shot at around 5hrs30min but I knew I was slowing but I was confident in a sub 6 or so I thought...doubt crept in ,  actually the " Ultra Brain "  so I was pretty happy with the time that I logged.

Garmin Splits,   10K 56min,   30K 3hrs9min, 50K 5hrs45 min.  1st 20K look was 2hrs13min and the second time around it was much slower in 2hrs36min


 So the jury is out ...suspect that I would have had a similar time or possibly slightly better if I had of paced myself more evenly.  Possibly if I had of hydrated a wee bit more in the beginning I may have been a bit faster.   Regardless it was a good day with great results.

 Saturday I am running a local 10Ker then the following week its the CTC 50K Saturday the 42.2K Sunday.


Fitbit data was a little spotty in the last couple of hours ... too much sweat between the watch and my skin.  HR was high start to finish but I really didn't notice it until I peaked here and there in the 150's then I backed it down a wee bit.






















Garmin Data ...







Wednesday, May 24, 2017

Easy 5

With the Sulphur 50K on Saturday its time to gear it down and take it easy.   Did a little 5Ker at a 6:00 pace on my meal break today.  Running slower seemed allot harder!!!  


Two Run Tuesday

 It was  a nice evening last night so I wanted to stretch the trail legs so I logged a little 4.8 Ker om the backyard trail....actually it was just an excuse to have a few Beers in the Hammock.   Black Fly's are starting to dissipate quickly being replaced by the Mosquito.




Tuesday, May 23, 2017

Tuesday Lunch

7K Heart Run was done on todays meal break.   HR was a little higher!


Monday, May 22, 2017

Victoria Day Monday

Working on the holiday but only 8 hours today.  Logged my classic 7K " Heart Run " today.   HR was lower again barely breaking 140 and only spending 5 min in the peak zone according to the Fitbit.




Sunday, May 21, 2017

Sunday Speed

 12K logged on my meal break today.   Was going to do an extended " heart run" but the HR was lower today and it felt good so it ended up being a bit of a dry run for my upcoming 10Ker in a couple for weeks.   Started off at a 6:00 pace working my way up to a 5:00 pace over the first 2Ks.  Between 2 and 4K I worked up to a 4:45 pace and held until 5K where I cranked it up to a 4:30 pace then held it there until the 10K mark where I geared it down over then next 2Ks.   It all felt pretty good,  a little hot and a small tweak in the right calf otherwise A OK.


Saturday, May 20, 2017

Saturday

Unplanned rest day yesterday ... just busy and ran out of day!

Back to work today logging a 10.6 K Run on the treadmill on my meal break.


Thursday, May 18, 2017

Busy Week

Turned around from mids Monday managing to squeeze in a little 5.6 Ker on the backyard trail.    Apres run was some classic rock in the hammock with a few beers ... fell asleep for about an hour.

Tuesday was a rest day of sorts ... painted  the very tall wall in my great room.  Lots of good leg exercise up and down ladders and the stairs.

Wednesday was a 20K Kayak trip on the Saugeen... more good cross training!  


















On Thursday it was back to the trails again logging another 5.6 Ker  looping in my forest.

It was super hot .. the HR sure climbed guess the body was working hard to keep cool...






Sunday, May 14, 2017

Mid 7

10K logged on my meal break this evening....it was like Seaton was a dream,  felt 100%.  Slowed it down a bit taking it easy on my heart running at a mostly 5:45 pace.  






Seaton Soaker 50 km - Pickering, Ont May 13, 2017

Registered for the Seaton Soaker way back in December.   At that time my work schedule had me off but that changed and I was scheduled to work nights. Did want to waste the race bib so I book off my shift.... no big deal ,  right!   We not so easy comes to mind .... worked  Tues ,  Wed , Thurs and Fri Midnight to 8am ..... went home Friday the stayed up all day heading to bed at 5:45 pm.....



















 Had my best sleep of the week getting up an hour before my 3am alarm!!!!!!   Did all the usual race morning stuff then headed to Pickering ,  Ran 50K ,  drove home and here is the punch line ,  back in to work Sat Eve to work 8pm to 8am ....YIKEs.

 I had a good race ,  a really good race I have never had a fantastic Seaton just OK but today was pretty good logging 6hrs3min6sec.    Did  a total of 8 Gels,  about 3 liters of Water and a couple of S Caps.   It was humid and 10C at the start with no breeze what so ever so things got a little bit warm as temps edged up.    There was a ton of traffic on the first lap and I was guilty of tucking in and running other folks pace ... I much prefer just to do my own thing!   I was 100% good until the river at the 21K mark then I had a bit of a struggle with the wet then heavy muck a K later.    Got over it passing through the start finish but I really felt like I was always pushing it the second half.   I enjoyed the run but the funny sleeping and mids made for some legs that just didn't have much "pop" in them.     I was surprised when I finished because the last loop I only slowed down about 20 seconds / km but it felt like allot more.    The heart rate was higher ....  ran my feel not so much watching the HRM like PYP.   This is what the Fitbit reported .....






















Its cute that it thought I ran 56.92 km!

Garmin Data said the course was a bit short but its often inaccurate on theses sorts of runs ....

























Found a race picture that I really liked ....


























 So I was really pleased with my results ,  a course PB at 6hrs3min6sec last year was 6hrs16min48sec and in 2012 it was 7hrs22min59sec and 2010 6hrs56min54sec.  

 Up next in 2 weeks the Sulphur Springs 50Ker...cant wait!


Wednesday, May 10, 2017

Ditto

Did the same lunch run as yesterday ... cool down was a bit weird having to make a rest stop before I was finished!


Tuesday, May 9, 2017

Lunch Run

The Heart Run was a wee bit more challenging at 2:00 am!    Managed to squeeze out another 7Ker this morning on my meal break.   One more to go then 2 days of rest before Seaton.


Monday, May 8, 2017

Trail Monday

9.7Ks done on the neighborhood trails today.  Traded Saturday and Sunday's Gortex Shoes and Tights for Shorts and my Hooka Stinson 3's...a wee bit chilly bit the other would have been too warm.   So thats a wrap on the trail scene util after Seaton just a couple of " Heart Runs " to go before I hot the trails again.


Sunday, May 7, 2017

Saturday Sunday Trails

Did a 10.1K Trail Run Saturday and a 9.6K Trail Run on Sunday.  

On Saturday it was raining and cool so it was tights ,  a shell, gortex shoes a Ball Cap.  Hit the neighborhood trail logging a10.1 K Run .  Was still feeling PYP with a little buring in the quads.









































It was still cool on Sunday but dry and mid single digits so I ditched the Shelll and was quite comfortable.   Legs had some pop in them and there was no quad pain so I declare myself recovered from PYP.











































Going to repeat the trail run tomorrow then Tues/Wed a 7K Heart Run @ work then two days off before the Seatonn 50Ker ...I have a plan LOL!  

Friday, May 5, 2017

Thursday, May 4, 2017

Heart Run

90% recovered from PYP.    Did a 7K Heart Run on my meal break this evening.


Wednesday, May 3, 2017

Recovery Run

First Run in the books since PYP Saturday logging an easy going 5Ker on my meal break this evening.

 Had the usual Quad pain after running PYP.   Its almost gone,  another day or two.  Going to try a Heart Run tomorrow on my meal break.



 

Monday, May 1, 2017

April 2017 Totals

April -   295.0  km
YTD - 1,061.8 km

One race was done Pick Your Poisson the Outrace season opener.   Mother Nature cooperated and I was able to get my trail legs on logging some good trail time.

Summary ,   ran a total of 29 times and had 5 rest days.

Track   1 X 32 km
Trail 13 X 142 km
Treadmill 14 X 131 km
Road 1 X 10 km


Pick Your Poison 50K Trail Race - Saturday April 29, 2017

 My 7th and second fastest PYP is on the books finishing the race in 6hrs25min58sec good for 49 position out of the 112 folks that started the race.   I ran a solid disciplined race and couldn't be happier with the results.  Now for all the details .....


 Friday nigh before the race was just plain weird.     I rested Thursday and Friday not doing a whole lot of anything physical.   I had been working Evening Shift and arranged to be off at 8pm as working until midnight then getting up at 5am just doesn't work out very well.    Friday Eve at work I was exhausted,  even felt like I was getting sick.  When I went home at 8pm I was incredibly tired which  is never me and especially because I was so well rested.    I have notice that I have felt this was on the eve before a race in the past!   I really think there is some kind of subconscious body behavior going on knowing what it was I am about to do the next day ....strange but true!

 Race morning was more or less routine....could almost cut and paste from the dozens of previous race reports.    The tired feeling from the night before carried over but I wasn't too worried about it this is usually a sign that I am going to have a good day!

 Having done this race so many times really helps when it comes to developing a race plan.   Before I started I knew how much water I would get at each aid station and  where I would Gel on the course.   Every 12.5K lap I would consume 2 Gels and about a 1 Litre of Water.   I was also super conscious about overdressing so I was out there in Shorts and a Tech T with Cotton Gloves.   I knew I was dressed approprialtey when others at the start asked me if I was going to be warm enough LOL!   It was a cool and windy day with temps hovering somewhere around 7C.....cold and cool but perfect for running,  just don't stop.

  The theme of the run was all about watching and managing my heart rate.   Through 25Ks I was able to mostly keep it in the 130's sometimes spiking into the 140s.    By the time I was through 25K I had burned up all the glycogen and was running on body mass so the third and certainly 4th lap heart rate was in the 140s rarely dipping into the 130s but that was what I was expecting and it really wasn't too fatiguing....just aimed at keeping it under 150...max is 164 BPM.

Here is the data from the Fitbit .... the drops near the end of the day were a result of the watch not picking up my heart rate.























So I more or less ran each of the 4 12.5 K laps the same slowing down a little bit each lap.

Splits are ...

Lap 1 1:32:37
Lap 2 1:34:53
Lap 3 1:37:38
Lap 4 1:40:49

 I am not doing any runs longer the 50K but I am running more then a dozen of these events this year.  I am also doing the full Endur series so I had to rethink  the things I do between races.    I haven't done any runs longer the mid 30Ks this year and I  the last long one was 4 weeks before PYP just at the beginning of April.   I have been trying to get the most out of the time I spend running even daring to work on speed a little bit.   I have always been weary of speed work because it has a tendency to put you more at risk for injury and make all the little things that Hurt ,  Hurt!      I have been in Hookas now fro a few years and they really agree with me so far there has been no problems with the speed work and I credit the Hookas for carrying around this 175 lb 56 year old frame.     Speaking of getting the most out of a run I have been pushing the HR to the V02 Zone for 10 minutes 5 times weekly ... the " Lunch Runs "... aka Heart Run!   Another cool thing going on is I have more or less been able to get my trail legs under me early doing lots of trail runs through April.  May years PYP was the first trail run of the year ,  nature was good to us this year!   

Up next is Seaton in 2 weeks... not going to do too much between now and then.   Will only have to do the occasional long run here and there through the Summer the way I laid out my race calendar the race is the training for the next race...bring it on!