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!    



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