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 ...