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.  

Friday, July 28, 2017

Little Friday

Logged a little easy 5Ker on my meal break this evening.   Fun day planned tomorrow...Bruce Trail , Wiarton followed by a Sauble Beach Run ....combined 30Kish.   This will be may last longish run before Endur begins August 13.

Onwards

Onwards from AKQA on Vimeo.

Thursday, July 27, 2017

Thursday Lunch

7 hours into a 12 hour day I cannot say enough about what a 7K Heart run does for me mid shift!  

Wednesday, July 26, 2017

Lunch Run

7K Heart Run done on my meal break this evening.

Weigh in 174 lbs.

Tuesday, July 25, 2017

Back Roads and Tractor Trails

Ditto yesterdays McCormick loop run logging 10.3Ks....this time it was a constant Run.

Monday, July 24, 2017

Indoor evening!

Working Eves this week so I logged a 7K Heart Run on my meal break this evening.

Cool , dark and wet Monday ...AWESOME!

 Perfect day for a little jaunt around the hood.   Logged 10.4Ks doing the McCormick loop.   My intention was to do a constant run hills and all but I paused at 7K for a couple of minutes to help a neighbor with a Dog problem ...chasing cars!   So its all about getting ready for Endur .... no illusion here time is not all that important just want to have a good week of running with some respectable results!  

Friday, July 21, 2017

Friday Friday

7K Heart Run done on my meal break today!

North Face Blue Video

This is a great video that really captures the NF Blue Course.   I  love the course and want a crack at the 50 miler next year!

Thursday, July 20, 2017

Thursday Lunch

Same as yesterday and the day before logging a 7K Heart Run on my meal break today.

Wednesday, July 19, 2017

Hump Day

Logged yet another 7K heart run today on my meal break!

Two Run Tuesday

The weather was awesome yesterday ,  too nice not to hit the trail!    Worked 4am to 4pm ,  got home 4:20 floated around the pool with a cold one then grabbed the tunes and a few more cold ones and headed to the backyard trail logging a little 4.8 Ker followed by a Hammock session!  

Tuesday, July 18, 2017

Monday, July 17, 2017

Welcome Back "Fiver"

Back to work after 2 weeks off which means I didn't run the " Dreadmill" for 2 weeks!   I  logged a little 5Ker on my meal break today slowly workign up to a 5:00 pace then did a 0.2K 4:45 Fartlek before beginning  the cool down.


I often leave things out of my race report ... thought of a couple whilst running at lunch.

Crossed paths with this guy on the course...

























It was after the first 10K loop I was heading in and he was heading out without a BIB.  Yelled at him for being a " Bandit"!

Also had a blast watching Rose walk the final K walking backwards down Cruiser...



North Face 50 km - Blue Mountain - July 15, 2017

Another weekend another Ultra ... ho hum,  just kidding I really like doing this!

Love ,  love love the course start to finish fantastic.  Scenic and challenging it has it all!   The race started at 7am and I headed out with Patrick Rose.  Wasn't 100% that I would stick with him but its not often a race plan is running with a friend and I was really enjoying it so I hung in there with him.  I was happy that they change the course since its inaugural event  in 2016.   Back then you did the 40K loop then headed back and more or less did the last bit over again which meant you did the tougher part of the course back to back at the end of the day...yikes!   This year we did the 10K loop first then the 40K look covering the first part of the course at the last ... more or less!    Patrick trashed his quads in the first 12k ,  fortunately the next 30K were not ll that bad and he was able to keep moving well through 40K however the quads gave out and he was only walking the downhills are there were allot of them some of the were monsters.   Now me I was having allot of fun watching Patrick suffer ... I was fine it was actually an easy day for me.    I would run ahead from time to time find a shady scenic spot ,  rest and wait for him to catch up!    Use the race Gels " Scratch " ... they were OK the price was right!   Hydrated and ate a few Pringles , M&Ms and Pretzles throughout the day and of course kept the water flowing.    I knew the course and brought a while shirt to throw on in those sunny spots.   It was warm getting up to the mid 20's but not crazy hot!  

We tripped the mat at the back of the pack in 8hrs37min.   I was dissapointed in North Face for not having any post race food ... not acceptable!   There was no swag either ,  just a lousy shirt and a water bottle and medal.  The event felt like a little bit of a money grab.    I super love the course and yes I will be back!    Headed in and got cleaned up  ( did I mention that it was really muddy ) then headed to Rusty's patio for Beer and Nachos!

Race pictures were cool but at $25.00 USD ,  no WAY!    So please excuse the water marks!

































Thursday, July 13, 2017

Wednesday Trail

Just a little get it done keep it loose 4.8 Ker on the backyard tail late yesterday afternoon.   Up next North Face Blue 50Ker on Saturday ... looking forward to it!




Tuesday, July 11, 2017

Monday Trail

Just a little 4.8 km recovery run done on the backyard trail yesterday evening.

Limberlost Challenge 56 km Trail - July 8, 2017

 Did my 6th Limberlost Race this past Saturday.   The race has a reputation of extreme beauty ,  the best of Muskoka as well as being deceptively tough and once again it didn't disappoint.
















 The day started early up before the alarm allowing for all my usual  routines.  This is one of the longer race day drives so I left  home at 4am arriving at the race a little after 7am.    Took care of getting suited up and all the necessities in the moments leading up to race time and before I knew it we were off.

 The weather was very good we were not going to melt nor would we be knee deep in mud like last year.   Did allot of chatting on the first loop going out super easy just enjoying the day.   At the end of the first 3 loops I shot a little video recap so thats the story I am going to tell ....

First Loop Video Recap
Heading out o the 2nd loop I burned 10-15 min walking trying to get my camera set to do a time lapse of the course.  Fumbled with the camera for quite some time but gave up.   During a race is not really the best time to figure stuff out but I wasn't looking for a time just a solid outing!

Second Loop Video Recap

 The third loop was really all about getting to the 4th and final loop.   I moved well through the 3rd loop but i was starting to go a little behind on the Hydration and Calories.  

 Third Loop Video Recap.

 The 4th loop was slower again but i managed to keep moving posting an average sub 10 min Ks. The highlight  of the loop was at the first aid station.  It was manned by the youth that the race was fund raising for.   They came from primarily urban areas and were responsible for building and maintaining the trail.   The video I shot was using the wrong camera but it did capture the chant which was really cute....

1 st Aid Station Video
The pleasant breeze that we had all day seemed to vanish during the 4th loop and when that happened it got a whole lot warmer and  the deer flies made an appearance.   It was kind of miserable at times but being the final stages of the run it was a whole lot more tolerable.  Tripped the mat at 9hrs15min which is pretty close to the past few times I have run this course.      I was going to do a video at the end but forgot I was focused on some real food and a clean up.   Enjoyed the BBQed Chicken on a skewer ...to die for!     Didn't waste any time and was cleaned up changed and back in my car before I knew it!








Thursday, July 6, 2017

Quiet Runnung Week

With Limberlost on Saturday I have been more or less Tapering.     4.8 km backyard trail was done on Monday and again on Wedensday

Sunday, July 2, 2017

Saturday, July 1, 2017

BAM Saturday

10km done  followed by an upper body weight routine all completed on my meal break today.  

June 2017 Totals

June -    264.8 km
YTD- 1,579.6 km

There was three races a little 10Ker the first Saturday then a week later  the back to back CTC 50 km / 42.2 km events.   Did three long runs in the second half of the month at the Bruce Peninsula National Park loved loved loved running in this place I will make a return between Limberlost and North Face!    

Summary .... unusual number of rest days again!

Rest -  9 Days
Road - 1X 10 km
Treadmill - 11X 84 km
Trail - 10X  170.8 km


Friday, June 30, 2017

Back to work!

7K heart run done on my meal break today.

Thursday June 29th 2017

 After the epic BPNP adventure I decided just keep the trail legs under me loggging a little 4.8 Ker late in the afternoon.

Thursday, June 29, 2017

Bruce Peninsula National Park - Low Dump to High Dump - Tues June 27 and Wed June 28

 Logged a few firsts this week....


  • First time running this section of the Bruce Trail 
  • First time " Fast Packing" 
  • First time sleeping on a Hammock on the Beach 
  • First time sleeping next to a sign that said " Warning ,  Bear activity in the area proceed with caution!  

 Celebrated Canada's 150 the Birthday by going for a long run in a National Park logging  29.6 km over a 2 say period.  







There was a total of 4 run segments.   

1- Tuesday afternoon I threw on my " Run for the Toad"  back pack  loaded with 16 Cans of Molson Canadian!    The plans was to slowly run it in and doe a "Beer Dump"  at " High Dump".  The Toad pack is not really a hiking backpack but I now have that item on my list of things to buy!!!!   I have never run with weight on my back before so I wasn't really sure how much I could carry. I got the pack as snug on my back as I could.  Most of the weight was over my upper tail bone and it forced me into a forward posture.  At first it was a little uncomfortable but then I got use to it and was actually running slowly here and there.    It took 1hr and 29min to cover the 7.2 km of trail.   It was quite technical and there were some steep rock climbs but they were maybe at max 10 meters or so.... no big deal.   I was surprised that there wasn't more elevation.   

2- With the load lightened I headed back to the parking lot now able to run  a little faster logging the 7.1 km return in 1hr24min.    I was a little dry and a wee bit hungry so the palm was to hang out at the car for a bit to take care of business.    

3-Preparing to head back I   had a nice chat with a fellow from Minnesota doing an around the Great Lakes Motorcycle tour.   Gave him some tips on circumventing the Hamilton and Windsor / Detroit areas.    I had everything packed the day before my Ulra Aspire pack ,  with stuff in it instead of water and another little nylon bag that had the " overflow " stuff.  Well the bag ripper so I just took the Ultra Aspire pack and threw it in the Toad bag and then added a bunch more stuff...I am sure I was heavier heading back then the first trip with the Beer!      Took my time heading back  took a long break halfway just to enjoy this amazing place!     The last stop was about a km from camp and took a picture of where I would be spending the night.    Picked up my " Beer Dump " and had to carry it and may heavy backpack another km to the beach.  It was interesting heading down a very steep hill with rope assist so heavily weighed down  but it was OK ,  I was thirsty!  The third and final run segment of the day was logged in 2hrs19min a total of 7.7 km.  


  You can just see the group I was meeting up with on the beach ....



















Tried the optical zoom on my phones camera ...




















Tuesday overnight was simply amazing!    When I arrived in camp it was about an hour before Sunset so I quickly set up my Hammock on the Beach along a tree line.    I cooled the Beer in Georgian Bay which was around 10C.     Broke out a bottle of Fireball and Jagermeister and in return I was offered a wonderful Thai meal.    Everything that everyone brought was carried in the nearest road access was 8 km away.  Had a blast watching day turn into night.    Our group con sited of Roger/ Switzerland ,   Katrina and her friend / Slovenia,  Chris and Jazz / Calgary and Patrick and Eric my shift partners.     It was a wonderful evening chatting ,  looking the sky watching the nightfall.   It was probably midnight when I hit the Hammock ... I fell asleep for a few hours but woke up chilled.  I was dressed in 2 layers a thermal base and a shell luckily I had some chem hand warmers that I packed so it made things a little more comfortable.   I just laid there looking at the sky ,  listening to the waves totally enjoying being on the beach watching the night turn into day.

4:30 am from my Hammock ...


















I waited until it was light enough to pack up and hit the trails somewhere a little after 5am Ieft before anyone was stirring on the Beach.   

4- The last and final run segment was heading back to Little Dump and my car.  Took my time heading back just to take it all in.   

Oh and the names "  High Dump" and "Low Dump" refer to spots that loggers way back a long long time ago before there were good roads use to take the logs here to be floated to the Mills on Georgian Bay.   

 What an adventure it was.  After that experience I am going to put together the gear I need to both fast pack and do loner multi day trips!  

A few more pictures ...







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