tag:blogger.com,1999:blog-37812323805076771182024-03-14T00:26:31.290-03:00What's Up With Ian - Trying to Fit Sports into LifeIan Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.comBlogger359125tag:blogger.com,1999:blog-3781232380507677118.post-24207845881367904872023-12-28T13:02:00.004-04:002023-12-28T13:02:42.926-04:00October Highlights 2023<p></p><div class="separator" style="clear: both; text-align: left;">Well October came and it was the big race month, the Valley Harvest 50km Road Ultra Marathon. I had been training specifically for the 50km race for almost 3 months. Taper time following the Rum Runners Event in September went well. I took the week fairly low key but could not resist a little 5K parkrun action the day before. I opted to see how I felt and not go too hard, though I did still manage to get an 18:30 on that day. I promptly had a snack and then retreated home to rest up. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpaEOe39h40OuuArfaRSuUvsRjerbqMRtGD6eMM4BQJVZCvYDWqWWm8C4RqagZAPgXBqLXKPkCgRuNAFmnnp8AkrcF_FKskDdMAnVnNkvOhNdxDt5QQPwl2QOR5HEoS_UgTijmplbvheHgkATyWztrj5UcsZNz8OrY367mEArtAN-Tl28mXYkco0sB0sCy/s2048/2023-10-07_15-09-36_315.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1360" data-original-width="2048" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpaEOe39h40OuuArfaRSuUvsRjerbqMRtGD6eMM4BQJVZCvYDWqWWm8C4RqagZAPgXBqLXKPkCgRuNAFmnnp8AkrcF_FKskDdMAnVnNkvOhNdxDt5QQPwl2QOR5HEoS_UgTijmplbvheHgkATyWztrj5UcsZNz8OrY367mEArtAN-Tl28mXYkco0sB0sCy/w400-h266/2023-10-07_15-09-36_315.jpeg" width="400" /></a></div> <div>I got my flat Ian picture ready while I contemplated my options for clothing. Turns out the nice weather we had all week was quickly turning into an over night hurricane / tropical storm. I had always been ready to use my On Cloudboom Echos and my favorite Darntough socks, but I decided to go with short tights rather than split shorts due to the wetness of the day. And copious amounts of Anchor Soap Chafe balm. Pre race snack was Nuun and Naak, which sounds like a crazy kids show, and Maurten gels during the race. <br /><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOto87lO2xxV8xS5Wx2gwSmWl6jBHzSywtzZjB5s7UhtSmCdwZk3FO8brpXZUQoc9Xd-DcAkhbHS76RrQK4LMO5nKRMBa9vUS4suSz-iAOFSFhZVQA88sdCmgdeZCyYSkNvyKbCwFPnOR6WS55TRxH40OxhfXyRoRo-2Ea85pGodzBKtI5EQ6XGb9XtLAn/s3476/2023-10-07_15-50-40_982.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3476" data-original-width="2914" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOto87lO2xxV8xS5Wx2gwSmWl6jBHzSywtzZjB5s7UhtSmCdwZk3FO8brpXZUQoc9Xd-DcAkhbHS76RrQK4LMO5nKRMBa9vUS4suSz-iAOFSFhZVQA88sdCmgdeZCyYSkNvyKbCwFPnOR6WS55TRxH40OxhfXyRoRo-2Ea85pGodzBKtI5EQ6XGb9XtLAn/w335-h400/2023-10-07_15-50-40_982.jpeg" width="335" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">As we assumed, race morning was wet, and windy. It was still the tail end of the storm as we drove up, which didn't let me get the easy going relaxation type of prerace I wanted. Oh well. We all kind of stayed inside and I didn't bother doing anything warm up like. I slipped a garbage bag over myself as I went to the start line. I do like to stay warm and dry for as long as possible, and this certainly helped. <br /><br />I already knew that the idea of a PB on this race was gone. Conditions were just not going to allow for it. So instead I opted to just see where things went. And soon we were off (without the garbage bag). </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikvD3CPGAgTLN-eXqo1x-z6IT5UxF41u2ioDED6syZezcA6bSodlaZaVE9WEZsINOYCq8Ab-JSRHlRfqV7GC5o9dTap0vJlXHEOUegs3sq7kqMYOCrfUFZA8NjgTUjPdXJhaQIHQXmRI21dW5tUKb4bSIyxtWT6yh9Sfyot5H4vi_ngeQT-Yfv2Rz-1qM_/s1092/Clipboard011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="827" data-original-width="1092" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikvD3CPGAgTLN-eXqo1x-z6IT5UxF41u2ioDED6syZezcA6bSodlaZaVE9WEZsINOYCq8Ab-JSRHlRfqV7GC5o9dTap0vJlXHEOUegs3sq7kqMYOCrfUFZA8NjgTUjPdXJhaQIHQXmRI21dW5tUKb4bSIyxtWT6yh9Sfyot5H4vi_ngeQT-Yfv2Rz-1qM_/w400-h303/Clipboard011.jpg" width="400" /></a></div><p></p><p>I quickly tucked in with the top marathon runners (the 42.2km and 50km race start together) to help stay clear of the wind. While the rain was annoying, the wind was actually pretty fierce and would stay that way for the whole race. We went out a bit fast for my liking, but I knew that I could step back from that after we split apart roughly 10km into the run. A couple of runners leapt off the front, but I stayed with my guys. We zipped off for the first km in 3:56min/km then "eased" back to a quaint 4:05. <br /><br />I left the pack, picked up the lead bike for the Ultra and was on my way solo. Now I had to fight the wind alone. The pace felt good, though I knew it was too fast for the whole race. Still, I opted to just kind of feel the pacing at this point.</p><p>The first 25km was soon done, I had consumed a couple of gels, and headed into lap 2. By now it was much lighter, and I even saw some friendly faces on course. At about 30km in, I had run my fastest 30km ever. I knew I had to start to ease things back. The rain was on and off by this point, but the wind was as strong as ever. </p><p>I opted now, to start to slow right down during aid stations and drink a good cup of electrolyte. I found after 3 gels that my stomach was not bad but also not wanting another gel. So I held off consuming more of those. Always be aware of where your body will be before things get bad. </p><p>As I approached the far turn around for the last time, my hat blew off and I had to go chase it. I had finally managed to get my pace down to where I had wanted it to be on a good day, let alone on this horrid day, to around a 4:12 pace. I crossed the marathon mark at 2:57, tying my fastest marathon time. Only 8km to go! </p><p>At this point in the course you get a little downhill, then a solid climb for a couple of kilometers before a decent descent. With about 5km to go, my lead was pretty good, but my calves were starting to get angry from going out hard. I could feel a few little mini cramps come and go, then occasionally one would seize up. That did not feel good. <br /><br />I made it to the last 2km of the race and this was on a very muddy trail. The lead bike had been encouraging me on. My upper body felt fine but my calves were certainly not happy. With no chance of a PB and a reasonable lead on second place, I eased back a lot, equally enjoying the end of the run and hating the end of the run. <br /><br />I finally saw the final turn approaching, and as I entered the last 100m on the track, was cheered on by my friends and wife. I pushed hard because that is what one does regardless of pain at this point. For the first time ever, I got to break the tape at a finish line and I was not going to pass up making it count. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm0DV8PqT6KP9PzbehmfDYesbuVMsww_ZJ8pkJVzdmcW3TO8CsPQKAbe5EIg5SNTPLEx2pDqjboa5v9b_zpgR08fGkn_zO0cNUrw4gI95qPTV5zP0NpYDwK4-cVj9O4juYGWCOWPysm96pfUbtvShn5c3s2bka0ToaC03StrVOs-azWdk61rR6pQqUeZGL/s664/Clipboard05.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="664" data-original-width="449" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm0DV8PqT6KP9PzbehmfDYesbuVMsww_ZJ8pkJVzdmcW3TO8CsPQKAbe5EIg5SNTPLEx2pDqjboa5v9b_zpgR08fGkn_zO0cNUrw4gI95qPTV5zP0NpYDwK4-cVj9O4juYGWCOWPysm96pfUbtvShn5c3s2bka0ToaC03StrVOs-azWdk61rR6pQqUeZGL/w270-h400/Clipboard05.jpg" width="270" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">That was a tough day, and as I cross the line and stopped, my calves no longer had a reason to keep me going. I basically had to sit down, then finally ease my self over to the side to cheer on the other runners as I let it sink in that I won the 50km. Yes, it was almost 7 minutes slower, but I'll take it based on how that day went. </div><p></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIyiQIBfoL8Jpx0SnjqcBEonsztpF-Cd0jLwtkYqm4rHDgCRedfieGyQFqGqk4wlpI3idR-1GtVCrJddsCrvi2ofi5lbVlSl0h3GHkdmokdMHsHwvJZw8VmDKEiEB2R78QIbL9f4iJP65hcozEBzDqtlRA5eUevB4uNTWo4CHmD4x868h75cNwzecbNK8j/s1014/Clipboard06.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1014" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIyiQIBfoL8Jpx0SnjqcBEonsztpF-Cd0jLwtkYqm4rHDgCRedfieGyQFqGqk4wlpI3idR-1GtVCrJddsCrvi2ofi5lbVlSl0h3GHkdmokdMHsHwvJZw8VmDKEiEB2R78QIbL9f4iJP65hcozEBzDqtlRA5eUevB4uNTWo4CHmD4x868h75cNwzecbNK8j/w400-h263/Clipboard06.jpg" width="400" /></a></div><p></p><p><br /></p><p>A nice massage and some food and then I got my prizes. While the bottle of wine was nice, my Peter Eastwood mug was nicer. I still use it almost daily. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVEbZSr3oFVUBiugf1oLeAFixQaZJQxP2qn6525uZvyc31zsc_g1SLPUuVhn6MzIkdOfvQHFgXVTwFTFp5tYT6QMSRWOJx8lt-upbNmzrYs0pjpbStZEb6oStC_xUDLhjerSZnadZTEIdvWYIx46ahNTLa6tO26SoIjppUJ09zINjTOlLybJfnjpK5qyUy/s1440/2023-10-08_16-43-52_583.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="760" data-original-width="1440" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVEbZSr3oFVUBiugf1oLeAFixQaZJQxP2qn6525uZvyc31zsc_g1SLPUuVhn6MzIkdOfvQHFgXVTwFTFp5tYT6QMSRWOJx8lt-upbNmzrYs0pjpbStZEb6oStC_xUDLhjerSZnadZTEIdvWYIx46ahNTLa6tO26SoIjppUJ09zINjTOlLybJfnjpK5qyUy/w400-h211/2023-10-08_16-43-52_583.jpeg" width="400" /></a></div><br /><p></p><p>The rest of the month still had to happen. I definitely took some down time though to rest up. Though overall I felt pretty good, better than I did following my first try at the 50km distance. </p><p>Next for me though was hosting a canicross race in Long Lake Park. Fellow marathoner Rachel (se ran the Chicago Marathon the same day) popped over to help me, as I suspect her legs did not wat a fast dog to tow her around. we had decent weather for once, raised some money for charity and kicked off the Fall canicross season in style. </p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgae6XfBGlA1dJquMSZ2VcPaxUfnMYXwEoJFj7jjCMx5fu2TNHOHrI1dyuzbqu458AbdPTvdM_sO0yMbn8ehSDsPzwJzJLi-s1JVtS6ppFaP5WunOkDuR-_Lq2QwzZY4bVJahCF2eiAdvTt-RwLKXH1NmHYI7VxKpyVd3zTbT88iwRHYseNmnparxUihFD5/s4608/Long%20Lake%20Lap%20Dog%202023(83).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3072" data-original-width="4608" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgae6XfBGlA1dJquMSZ2VcPaxUfnMYXwEoJFj7jjCMx5fu2TNHOHrI1dyuzbqu458AbdPTvdM_sO0yMbn8ehSDsPzwJzJLi-s1JVtS6ppFaP5WunOkDuR-_Lq2QwzZY4bVJahCF2eiAdvTt-RwLKXH1NmHYI7VxKpyVd3zTbT88iwRHYseNmnparxUihFD5/w400-h266/Long%20Lake%20Lap%20Dog%202023(83).JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPua5ZYdCFHexwczLsw-WQH-TcTqbNiIY6dIA8RcF7oWRFp6tCuUx9ptsr7rco7QoiC7sdLWdvX9jZzicTrQNORxJZ7n0LbxJrluEfVzJ8E5NQeF4_hhEl_6JP01m3c_JgQe-XsRGSnTtPEnH7dh4lPNiyyTl7OecC1BBr-E9lnAQb7oh-kdnuqH3tHnZ3/s4608/Long%20Lake%20Lap%20Dog%202023(144).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3072" data-original-width="4608" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPua5ZYdCFHexwczLsw-WQH-TcTqbNiIY6dIA8RcF7oWRFp6tCuUx9ptsr7rco7QoiC7sdLWdvX9jZzicTrQNORxJZ7n0LbxJrluEfVzJ8E5NQeF4_hhEl_6JP01m3c_JgQe-XsRGSnTtPEnH7dh4lPNiyyTl7OecC1BBr-E9lnAQb7oh-kdnuqH3tHnZ3/w400-h266/Long%20Lake%20Lap%20Dog%202023(144).JPG" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTIU1YD31kxLLETjjo4qsUle2X2I0Eyv8K9LhYPKIPQN4c7ZIbxLeER6vUcuJzGZvJIXzLrOJ4NktwaLcg4B6E7oSC73d2nrSGL4e8sEyV1TqVXPhW6oER5jVxzYQ8uej3e34InBx0k4_8rIrhNdr79ki0Z30XDnBLaV0tDzAmO8Y5BRdk8ko7lid4SrKw/s4608/Long%20Lake%20Lap%20Dog%202023(107).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4608" data-original-width="3072" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTIU1YD31kxLLETjjo4qsUle2X2I0Eyv8K9LhYPKIPQN4c7ZIbxLeER6vUcuJzGZvJIXzLrOJ4NktwaLcg4B6E7oSC73d2nrSGL4e8sEyV1TqVXPhW6oER5jVxzYQ8uej3e34InBx0k4_8rIrhNdr79ki0Z30XDnBLaV0tDzAmO8Y5BRdk8ko7lid4SrKw/w266-h400/Long%20Lake%20Lap%20Dog%202023(107).JPG" width="266" /></a></div><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin1iigNPZGALN8AZk6ktLgl6qe9C9mvau-bM6QlWrB5vtPImkOFo50_EEnYlxDvDwGVwxGrEi1rrL3YVJcPca1EXjYCvfCyv0S_Tok8mCpYO44Nl-fwms0W-72y-QzAQTl_t7Vo15EiryzV6BC38zr88qU5VN7pQBFtPkA6_cutNxCxP2490LiO7ji4xOw/s4608/Long%20Lake%20Lap%20Dog%202023(34).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4608" data-original-width="3072" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin1iigNPZGALN8AZk6ktLgl6qe9C9mvau-bM6QlWrB5vtPImkOFo50_EEnYlxDvDwGVwxGrEi1rrL3YVJcPca1EXjYCvfCyv0S_Tok8mCpYO44Nl-fwms0W-72y-QzAQTl_t7Vo15EiryzV6BC38zr88qU5VN7pQBFtPkA6_cutNxCxP2490LiO7ji4xOw/w266-h400/Long%20Lake%20Lap%20Dog%202023(34).JPG" width="266" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I took the opportunity to hit the bike for some recovery and chats. The Shake Out at 6 crew was always good for that. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHhsuEfXbl5nk1lT0EUjZ4vCenK3XP9bdWPeY-xGB3WgoxugeliXIeZ6fbrWQja-UdFnpHJDPS9-o2xDfRo0wwgI3SNhB9PRc96qoC4r4KTMWOOlOYH1XgGcypvpk2BwkjFrDmZ9OcUEW9WJ23nh1vH2B-9q12fUurd1x7deH0nuUfyA5S0-IXT-3V1NCN/s4032/2023-10-12_18-44-24_170.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHhsuEfXbl5nk1lT0EUjZ4vCenK3XP9bdWPeY-xGB3WgoxugeliXIeZ6fbrWQja-UdFnpHJDPS9-o2xDfRo0wwgI3SNhB9PRc96qoC4r4KTMWOOlOYH1XgGcypvpk2BwkjFrDmZ9OcUEW9WJ23nh1vH2B-9q12fUurd1x7deH0nuUfyA5S0-IXT-3V1NCN/w400-h300/2023-10-12_18-44-24_170.jpeg" width="400" /></a></div><br /></div>Though I was not in top notch fast shape, I did want to see if I had the ability to keep the sub 18 min 5K streak alive. We opted to check out the Tatamagouche parkrun. They are just as welcoming as our other parkruns, and the drive up was worth it, as I managed to squeak in a 17:55 effort on the crusher dust trail on the second last day of the month. <br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidE3tcOdqk_DjxwDWEafGVHn6DdXBrF-t-fs74T8lE4jIngqX2kqCCD3APymg-PiSQ-0_AKlGBKMnP8P3779eAaudlgN4tI7eX4oO8ZExYPWD4_jd9iaidoX96GZSsMCNCSdvWop9e7A3RJ33USqK0bXhfoEIpls528GHLMeDIogwaObqt1Zhy3sHBO1vK/s2133/2023-10-28_09-47-37_235%20(2023-10-29T17_56_27.283).jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2133" data-original-width="1707" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidE3tcOdqk_DjxwDWEafGVHn6DdXBrF-t-fs74T8lE4jIngqX2kqCCD3APymg-PiSQ-0_AKlGBKMnP8P3779eAaudlgN4tI7eX4oO8ZExYPWD4_jd9iaidoX96GZSsMCNCSdvWop9e7A3RJ33USqK0bXhfoEIpls528GHLMeDIogwaObqt1Zhy3sHBO1vK/s320/2023-10-28_09-47-37_235%20(2023-10-29T17_56_27.283).jpeg" width="256" /></a></div><br /><div class="separator" style="clear: both; text-align: left;">My last October bit of fun was a trail run on MacIntosh Run. The weather was cool but nice and I just took it easy as I soaked up the goodness that was October. </div><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm8EPM-KObao2xg4WoIui1AX1e2AInAoibjxUA0vJC0xhrbviULU2p_T6D_fR6ELGTgsqEdlniUJv4J52ezyWUAj93E1gu1Hz8x4OQ_A8__l79WvF7L_4yDOH2ZrLwczdaJVS0OTE3JbE9XmVsJbS05qw8fT_zzTdWvwcrzGACsRJCloihashPFYhvGy_8/s4032/2023-10-29_11-23-45_089.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm8EPM-KObao2xg4WoIui1AX1e2AInAoibjxUA0vJC0xhrbviULU2p_T6D_fR6ELGTgsqEdlniUJv4J52ezyWUAj93E1gu1Hz8x4OQ_A8__l79WvF7L_4yDOH2ZrLwczdaJVS0OTE3JbE9XmVsJbS05qw8fT_zzTdWvwcrzGACsRJCloihashPFYhvGy_8/s320/2023-10-29_11-23-45_089.jpeg" width="320" /></a></div></div><br /><br /><br /><br /><p></p></div>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-40200944420270374762023-12-10T18:23:00.000-04:002023-12-10T18:23:05.422-04:00September 2023 Highlights <p> <br /></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;">More catch up from the year we call 2023. This time September. So I certainly hit the ground running on day 1 of September with a trip to the new Tatamagouche parkrun. It was only 3 weeks old, so I (and as it turns out some other Chain of Lakes parkrunners) popped up for a look see of this new 5K run. It did not disappoint. A nice smooth flat crusher dust trail with good tree coverage but also a nice look at a tidal flat. This was a good chance for me to hit the month early for a sub 18 minute 5K. I achieved that with a 17:35. We then hit the famer's market for coffee and treats before headed out for a day of adventure.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9zKxRxafOuiG8CieeerIBGJs_u9S8ODd3EJnzaAMRR17jWtzbeLWyFK03AK0VfLW5aSmyNr2xiPBi4UT2vbRzwNiXYZAlMas0Fr2aiSCd_oWCiNShrXrP5O20FngEa_qXQjL2dSuzS0-lu0eTaUUQTyloFinGGOr7ovsN5e1M0wM1FwvM0nEgOBqbX_Yf/s320/2023-09-02_20-15-21_364.jpeg" width="320" /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Then 2 days later I was back out racing again. This was the Cinnamon Bun 5K run to raise money for the BLT Trail repairs. I didn't know if the old legs could hold in for another tough run, but I thought I would at least give it a hard run. I tucked in behind a youngster who was running really strong. As this was on my regular parkrun route, I knew it well, so paced myself as best as I could. I saw him give some early surges in the last kilometer but I held tight, then with less than 200m to go I unleashed a pretty hard sprint finish. It was great to do this as I have not had the chance to race to the finish line in a long time. I ended up running 17:38 and triumphing by almost 2 seconds. Two sub 18s in 3 days was tough but fun, and we got cinnamon buns at the finish line! </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZwiUJ_dxVRlby1DTdyEIjqAG6u7Coul4zfKV_0lMZ8Ce8gT3aQjWHDroB0e5KnaiDmbx5Zqy0MjyUizMLXNAr3sXjhvg-7NaFepWKzQj9ctOAir1lzM3iSaiA9xLUzzRe0a25F84DJLMuobDRkKy6ukdDisYjgvVZGBRD-2b66JvfBnhaDWgosYddOVU2/s6000/2023-09-04_11-20-31_200.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="6000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZwiUJ_dxVRlby1DTdyEIjqAG6u7Coul4zfKV_0lMZ8Ce8gT3aQjWHDroB0e5KnaiDmbx5Zqy0MjyUizMLXNAr3sXjhvg-7NaFepWKzQj9ctOAir1lzM3iSaiA9xLUzzRe0a25F84DJLMuobDRkKy6ukdDisYjgvVZGBRD-2b66JvfBnhaDWgosYddOVU2/s320/2023-09-04_11-20-31_200.jpeg" width="320" /></a><br /><br /><div style="text-align: left;">A little time with the pups was in order so we spent a few days this month doing some adventures. Lexie, as always, was unsure of this adventuring, but hopefully she enjoyed the view at Peggy's Cove. </div></div><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD8An2qcWdAGLNa74XX61RpGyN5Hqu5Y41Ue_pqSmUS0W7smwDsJxdzvpISBpJKs97HBPVobJG_f6ikzc7DvM7-aZYL7t9xGenBDNcOevSeVtrmU7ZTCiY2RlI1PoQCWZ7wWSY8WNW_AAnxOVPpAHT-7XiE5qVajQdaB-F9E54p34VdWUNyCs3WAMopxl3/s4032/2023-09-09_17-46-16_720.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD8An2qcWdAGLNa74XX61RpGyN5Hqu5Y41Ue_pqSmUS0W7smwDsJxdzvpISBpJKs97HBPVobJG_f6ikzc7DvM7-aZYL7t9xGenBDNcOevSeVtrmU7ZTCiY2RlI1PoQCWZ7wWSY8WNW_AAnxOVPpAHT-7XiE5qVajQdaB-F9E54p34VdWUNyCs3WAMopxl3/s320/2023-09-09_17-46-16_720.jpeg" width="320" /></a></div><br /></div>Our local and favorite cafe, the 5K Cafe started hosting a weekly bike ride followed by snacks and chats. The Shake Out at 6, was a lot of fun for a more casual midweek fun ride.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibK4XHTg-u4qouD_T1AVAZQszAb01z2p7TKPWzQzjpD0qfR2pX35T88337OWRKh2d1DVXLoORVdmwvYc2FG-n0sua73v_8F4zl5gh93RuU27nLEfae3eljagmF4GN65i-obR1x72iNw9gm2hO5etWHSb12-P4yFPna0KxM7CcvtNXKT-rewvJ6zC-8XGGt/s4032/2023-09-28_18-52-03_797.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibK4XHTg-u4qouD_T1AVAZQszAb01z2p7TKPWzQzjpD0qfR2pX35T88337OWRKh2d1DVXLoORVdmwvYc2FG-n0sua73v_8F4zl5gh93RuU27nLEfae3eljagmF4GN65i-obR1x72iNw9gm2hO5etWHSb12-P4yFPna0KxM7CcvtNXKT-rewvJ6zC-8XGGt/s320/2023-09-28_18-52-03_797.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">We were getting closer to race day. I officially signed up for the Valley Harvest Ultra 50K Road Marathon. So I was all in. My biggest training run took place the week after those 5K races and was a 39km run with a fast finish. I chose the safe option of running straight to the 5K cafe to get food into me as quick as I could. The crew were nice and made the Silly Dilly pickle sandwich. It was perfect. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj2N_d5SafvwkvsiEUHqcd4lEmsB6afw_lRjSWUvw_4v_sMdxsuIst8r5f8jopYytGTebkkxlkYEgt6K3JCCJh6QjWP1TDawUfffr2BYGLZ0wUUwJVdEOHuqvUGSxngUsjatdics5pGHLodBZez8yjcm41M6IKZ1z8cAidxcnNKMjd4b0b31LGicDdoDwI/s1080/2023-09-10_13-20-59_901.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj2N_d5SafvwkvsiEUHqcd4lEmsB6afw_lRjSWUvw_4v_sMdxsuIst8r5f8jopYytGTebkkxlkYEgt6K3JCCJh6QjWP1TDawUfffr2BYGLZ0wUUwJVdEOHuqvUGSxngUsjatdics5pGHLodBZez8yjcm41M6IKZ1z8cAidxcnNKMjd4b0b31LGicDdoDwI/s320/2023-09-10_13-20-59_901.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;">Following the long long run, I wanted to get in a race prep run. So half distance (25km) and using my race kit (including shoes, the amazing On Cloud Boom Echo) and race fuel. Things went sort of well. I wanted to run on the trail to minimize extra damage on hills, but it was closed due to a storm the night before. So I had to run on the road, which I guess was good as I got more hills in! I also ended up running faster than I wanted. More on that next month. A sign of things to come! All in all I was happy with my training up to this point. No injuries, and I hit my goal training sessions really well.</div><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6YjxCbLT2H9S82wLMej4bR7k3eOMTyXFDi6sh8eL4RMjGmi4FRkdpBx-aqgcAER27sNsdLFskgteRJSQNr-CJNtqgvDgB108P9FXfAKaLKCSPbVP598XtcAVQPBpYTkPBpfD5oAmFPud4f8Q3PKC5hWaXKE7wFZC0ZahZ3-cRqZ5uwar26tlyu9MvbZHX/s1080/2023-09-17_14-35-46_010.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6YjxCbLT2H9S82wLMej4bR7k3eOMTyXFDi6sh8eL4RMjGmi4FRkdpBx-aqgcAER27sNsdLFskgteRJSQNr-CJNtqgvDgB108P9FXfAKaLKCSPbVP598XtcAVQPBpYTkPBpfD5oAmFPud4f8Q3PKC5hWaXKE7wFZC0ZahZ3-cRqZ5uwar26tlyu9MvbZHX/s320/2023-09-17_14-35-46_010.jpeg" width="320" /></a></div><p><br /></p>The month ended with the Rum Runner Relay. This is a 110km 10 leg relay road race. Well Leg 1 was cancelled due to some road issues, so it was a 95 km race instead. I had 1 Leg of this event left to achieve after many years of running it. Leg 5 was both super short and crazy hard with an insane hill parkway through this 4.6km run. My goal was to give it a hard push and place high. With such a tough course, it is silly to worry about specific paces and instead go by effort. So far in Rum Runners, I had achieved a top 7 finish in all 9 Legs I had run, included a previous year's win on Leg 2. <br /><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqVpcZVJKby3dp3xC5hknQJ15Y5rfH-nXIAntFEVlUuLRzIrIUBBkSHMwCZHRZcF0uSWHKTDA9JKRdosycGdqi9ycbdJuShLTW2ukGNj68LG-fMlLVVxHSMTpbm52bM3bv0qWKjSd-Ag0N2N5OLw_MA5cpJXINO4vXroYE_-RugokC8ObuUoCMxl_NI0lk/s6000/2023-09-30_10-51-23_530.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="6000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqVpcZVJKby3dp3xC5hknQJ15Y5rfH-nXIAntFEVlUuLRzIrIUBBkSHMwCZHRZcF0uSWHKTDA9JKRdosycGdqi9ycbdJuShLTW2ukGNj68LG-fMlLVVxHSMTpbm52bM3bv0qWKjSd-Ag0N2N5OLw_MA5cpJXINO4vXroYE_-RugokC8ObuUoCMxl_NI0lk/s320/2023-09-30_10-51-23_530.jpeg" width="320" /></a></div><br /></div><div class="separator" style="clear: both; text-align: left;">We went out hard, and I opted to just push as much as I coudl up the climb to start the race, then hold on to what I had left. I was able to it the top of the hill a few steps ahead of my nearest competition, but all props to him, as he was willing to put an extra push into the downhill that I was not at that point. With the ultra coming up, I just had to hold a little back and not trash my quads. Still I managed to come in second, with a good lead over third place and not too far behind 1st. All in all a good run I think. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW_YyKPhaDNyYnbNvO_cxAMAGX4L3wUlY22Xx9ji6qOZN2AtWTvGkirRRDr12OUvYaoZuYWBe8cGbxkjXW4t8MG4EIQ1iKw6xeAM7QJm49YGOUkodK1Hd6WWHrzH9qcYhfBzl1DB-er0ugpekTPNkQg2WgLjcGme-9vqHh-pFP9862_41hxLDPtaHa6x4H/s6000/2023-09-30_11-06-21_840.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="6000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW_YyKPhaDNyYnbNvO_cxAMAGX4L3wUlY22Xx9ji6qOZN2AtWTvGkirRRDr12OUvYaoZuYWBe8cGbxkjXW4t8MG4EIQ1iKw6xeAM7QJm49YGOUkodK1Hd6WWHrzH9qcYhfBzl1DB-er0ugpekTPNkQg2WgLjcGme-9vqHh-pFP9862_41hxLDPtaHa6x4H/s320/2023-09-30_11-06-21_840.jpeg" width="320" /></a></div></div><p><br /></p>Our BLT Runner teams both did really well, with us finish neck and neck in the standings. A great bit of running by all members. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9zKxRxafOuiG8CieeerIBGJs_u9S8ODd3EJnzaAMRR17jWtzbeLWyFK03AK0VfLW5aSmyNr2xiPBi4UT2vbRzwNiXYZAlMas0Fr2aiSCd_oWCiNShrXrP5O20FngEa_qXQjL2dSuzS0-lu0eTaUUQTyloFinGGOr7ovsN5e1M0wM1FwvM0nEgOBqbX_Yf/s2048/2023-09-02_20-15-21_364.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9zKxRxafOuiG8CieeerIBGJs_u9S8ODd3EJnzaAMRR17jWtzbeLWyFK03AK0VfLW5aSmyNr2xiPBi4UT2vbRzwNiXYZAlMas0Fr2aiSCd_oWCiNShrXrP5O20FngEa_qXQjL2dSuzS0-lu0eTaUUQTyloFinGGOr7ovsN5e1M0wM1FwvM0nEgOBqbX_Yf/s2048/2023-09-02_20-15-21_364.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZkq1uLpTSlu5hIfqmxnZ-15bMGA9SqR0h5qIeiSaTURTYxW6-WELqxZYsNvFpd9ZBBjJXjKHzdo9BbGRgpW7NahAJs_eeaRw_upgfbQMA2jj60X3rm-VL6Gwuy41456ZlIyBoEZgntX5MwrcHoxdRwmzV3NO1pzZS-if6NcMLUMbjoSh2rIZzZlPuwa8N/s2048/2023-09-30_21-39-10_893.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1366" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZkq1uLpTSlu5hIfqmxnZ-15bMGA9SqR0h5qIeiSaTURTYxW6-WELqxZYsNvFpd9ZBBjJXjKHzdo9BbGRgpW7NahAJs_eeaRw_upgfbQMA2jj60X3rm-VL6Gwuy41456ZlIyBoEZgntX5MwrcHoxdRwmzV3NO1pzZS-if6NcMLUMbjoSh2rIZzZlPuwa8N/s320/2023-09-30_21-39-10_893.jpeg" width="320" /></a></div></div><br /><p></p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-65808581582546477522023-11-13T15:27:00.000-04:002023-11-13T15:27:17.522-04:00August 2023<p></p><div class="separator" style="clear: both; text-align: left;">Well as we continue to catch up on how 2023 has been going we hit August. The month kicked off with the Natal Day Race in Dartmouth. Once again I chose the 6 Mile option, which is a three lap event. A perfect weather day was ours for the start. I had been lucky enough to secure an elite start Bib which allowed me to start up front. Ultimately my goal was to pace myself well and not really race others, but being able to run with the fast group for as long as possible certainly would be a benefit. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">From the start we took off at a decent pace. The course has a slight downhill start, then a climb, log downhill run, and finally a big up hill finish. I held back a bit on Lap 1, got up to pace buy the end and held through Lap 2, which brought me right on the tail of some other 6 Mile runners for Lap 3. I passed 4 others on that lap, and held on for a fourth in Age Group finish and the same avg pace as the previous year of 3:37 min/km. That was good in that last year they shortened the lap length due to some road construction. <br /><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwDojUIg6BIliY5ZLYp_NnHT1wIOX6WMeAQR7evhnkG0AOJ4N-MHbOx9SjKHmfaMAnKIdEcj9sq9m69zo6jaIC0x8znRSfi-481ryTKbcGnJ3bgHj5cRWOWIaU_gvN77YtrPFy-NQCh6bRqrWTmQtmvadG-e6fFVC9tuIz8Ww5Fh1LeruDZWTGk5COoR8i/s1841/2023-08-07_19-53-39_000.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1841" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwDojUIg6BIliY5ZLYp_NnHT1wIOX6WMeAQR7evhnkG0AOJ4N-MHbOx9SjKHmfaMAnKIdEcj9sq9m69zo6jaIC0x8znRSfi-481ryTKbcGnJ3bgHj5cRWOWIaU_gvN77YtrPFy-NQCh6bRqrWTmQtmvadG-e6fFVC9tuIz8Ww5Fh1LeruDZWTGk5COoR8i/s320/2023-08-07_19-53-39_000.png" width="203" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnAI77ILpZrn2WKbguXwKwoj0XXVZ1BWGne4hblyW1IJNDn2-VetR6eFnwrt_xz6bUIHCorR_BAkKFbkOz4DS8yAE-OMIeg3Ph5cGpNvrphXFGTxAlbFErHIt1c3rid-QVHh_Sq7Ap6uQJSPeKIxkvmFpLVWyBamAFFmdcEZkcEl1QXEDiKsYpZ2xxk4sB/s768/2023-08-10_20-44-40_560.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="512" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnAI77ILpZrn2WKbguXwKwoj0XXVZ1BWGne4hblyW1IJNDn2-VetR6eFnwrt_xz6bUIHCorR_BAkKFbkOz4DS8yAE-OMIeg3Ph5cGpNvrphXFGTxAlbFErHIt1c3rid-QVHh_Sq7Ap6uQJSPeKIxkvmFpLVWyBamAFFmdcEZkcEl1QXEDiKsYpZ2xxk4sB/s320/2023-08-10_20-44-40_560.jpeg" width="213" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">The Natal Day race was the only official race I did in August, focusing instead on a Provincial Tour of parkruns on my way to reach the 100 run milestone before the end of the year. From the Truro Victoria Park parkrun's 50th event:</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Tj-1RLr7NhruZcG-g0SL7NpkDcQVDtda3W7EEKzShKhwdc1L81BljWIiykLA2HRyDq0FJ0Qo64SbS6N6rt0yiwXdHyKfRdSyD4ffdQhg3aYz_zQmAJM-E8cJSpeQzqAERDYtAm9F4HXs7M7pTFHYq4NbePelhburFmcWy9ZDN2PwGEdvYhogZCunwGKT/s4032/2023-08-12_09-51-20_438.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Tj-1RLr7NhruZcG-g0SL7NpkDcQVDtda3W7EEKzShKhwdc1L81BljWIiykLA2HRyDq0FJ0Qo64SbS6N6rt0yiwXdHyKfRdSyD4ffdQhg3aYz_zQmAJM-E8cJSpeQzqAERDYtAm9F4HXs7M7pTFHYq4NbePelhburFmcWy9ZDN2PwGEdvYhogZCunwGKT/s320/2023-08-12_09-51-20_438.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeFuI62mRrdyUYhmUKjBspypiCjeFEKsMvPJ2kqUryDp20V-b2R_7alYR8njcS-iX3diZl8XNLYIw4yxgp3d4NxJzka62PxMHz_mUsw9Dx7ZU_f7cm0pC3B9SR8JvDvjTAknZyI-_6yTKPgb0b1F5gLIGbviHX3kUciZqayoNCLZB9jneBsqhP5IR8gyW2/s1286/2023-08-13_09-36-45_856.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="965" data-original-width="1286" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeFuI62mRrdyUYhmUKjBspypiCjeFEKsMvPJ2kqUryDp20V-b2R_7alYR8njcS-iX3diZl8XNLYIw4yxgp3d4NxJzka62PxMHz_mUsw9Dx7ZU_f7cm0pC3B9SR8JvDvjTAknZyI-_6yTKPgb0b1F5gLIGbviHX3kUciZqayoNCLZB9jneBsqhP5IR8gyW2/s320/2023-08-13_09-36-45_856.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs2XxeSmzgb1uHGWVOeeBe5wEtLccuJMSJHA2zlR4TFGtCS3hRoaORfXdMpw4hIScpTO9YoT_K6pzCCnCuVxRFjfGXLd4rSxLW6NnbRqyOut6n26_4CwLSE_eKBlDA6AkkJonLCh5naB0gw7qphG4Nbl08d2F-7afHBBwIdig9p19mIN-5FAa2VL_c_emR/s1286/2023-08-13_09-37-39_421.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="965" data-original-width="1286" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs2XxeSmzgb1uHGWVOeeBe5wEtLccuJMSJHA2zlR4TFGtCS3hRoaORfXdMpw4hIScpTO9YoT_K6pzCCnCuVxRFjfGXLd4rSxLW6NnbRqyOut6n26_4CwLSE_eKBlDA6AkkJonLCh5naB0gw7qphG4Nbl08d2F-7afHBBwIdig9p19mIN-5FAa2VL_c_emR/s320/2023-08-13_09-37-39_421.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_oi7mJVn3n9M-XWrvGeSmTUccUuDVbSWNUHOfgxSzYmg8bEGRuEw8rvEZPSmhHYGXWKcdhWJEOZpREudw9mmC5SlgssYkIflNUZefudxb4WS8tFFnFWD28UZd1Y0oZd1X1ImOrcx5vLeRh-tM9cqJZa-a8vcthvtgo4754lAVw-vq2mSQETIh9xG3AMhn/s1800/2023-08-13_09-36-53_290.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1800" data-original-width="1350" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_oi7mJVn3n9M-XWrvGeSmTUccUuDVbSWNUHOfgxSzYmg8bEGRuEw8rvEZPSmhHYGXWKcdhWJEOZpREudw9mmC5SlgssYkIflNUZefudxb4WS8tFFnFWD28UZd1Y0oZd1X1ImOrcx5vLeRh-tM9cqJZa-a8vcthvtgo4754lAVw-vq2mSQETIh9xG3AMhn/s320/2023-08-13_09-36-53_290.jpeg" width="240" /></a><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">To the brand new Tatamagouche Butter Trail parkrun (with some fellow Chain of Lakes parkrunners):</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_oi7mJVn3n9M-XWrvGeSmTUccUuDVbSWNUHOfgxSzYmg8bEGRuEw8rvEZPSmhHYGXWKcdhWJEOZpREudw9mmC5SlgssYkIflNUZefudxb4WS8tFFnFWD28UZd1Y0oZd1X1ImOrcx5vLeRh-tM9cqJZa-a8vcthvtgo4754lAVw-vq2mSQETIh9xG3AMhn/s1800/2023-08-13_09-36-53_290.jpeg" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk5KwpwvquAI5KkPcsE2Pmjs7aeOQD_D4rNsi1CP8Z7eGmXI2543379KaZcx4Sxo4fADkZI9WCvFiB5_bdB9Nk5RurotXtOKzCIa2rIqJHhtJ9O4a5RDL6EOORLWzx8sgiW1KyyueDNyjWR4g7UVLjEBqNEtlJteKuePlDbfg1Nl-tKPq_hPzegJsLLpZK/s2048/2023-09-02_20-15-21_364.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk5KwpwvquAI5KkPcsE2Pmjs7aeOQD_D4rNsi1CP8Z7eGmXI2543379KaZcx4Sxo4fADkZI9WCvFiB5_bdB9Nk5RurotXtOKzCIa2rIqJHhtJ9O4a5RDL6EOORLWzx8sgiW1KyyueDNyjWR4g7UVLjEBqNEtlJteKuePlDbfg1Nl-tKPq_hPzegJsLLpZK/s320/2023-09-02_20-15-21_364.jpeg" width="320" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #0000ee;"><u><br /></u></span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #0000ee;"><u><br /></u></span></div>To our favourite Halifax Chain of Lakes parkrun:<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixlLVmjoaXs9-YNORpjAicP3Z71Zkp0vtP1HcIxQI_Rf35M9OLUuqj6qYx44LUN1ZkwLoO6A5UZ6fePJjd9ynE3NswurUDamkQ3OrZVFORbHwzNEe-QZnbaj4pbZzQiw6vWoiNb6Zp9mnRN3Kfmykll4KUrBlbIYx1y2j8gE6j7EC-Mx4SNe8wyYYYjDkC/s2048/2023-08-19_14-29-36_547.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1360" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixlLVmjoaXs9-YNORpjAicP3Z71Zkp0vtP1HcIxQI_Rf35M9OLUuqj6qYx44LUN1ZkwLoO6A5UZ6fePJjd9ynE3NswurUDamkQ3OrZVFORbHwzNEe-QZnbaj4pbZzQiw6vWoiNb6Zp9mnRN3Kfmykll4KUrBlbIYx1y2j8gE6j7EC-Mx4SNe8wyYYYjDkC/s320/2023-08-19_14-29-36_547.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Outside of parkrunning this month, I started to really ramp up the long runs as I started to aim for a Fall long race. I really wanted to push my limits this month and see how the body would hold up. Turns out, not too bad. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNY84uBbmRfYrwo5LonnSbY7HrpEZ55eK5q1VR0GSzZTsA0xQNF5YcRIfqB6nSofB33s8wL55CT3tQTKjcVUzrlA_dELGD3PB1gIhLatMfg3PT7Gc2rx0ueF9s0s4BnFou8iK260hNGA9okx1hUBeuUPl8SL0c5V2Wo2B1llcPjIDDZX4Ob3hJj3oKZiwU/s1080/2023-08-20_14-10-08_446.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNY84uBbmRfYrwo5LonnSbY7HrpEZ55eK5q1VR0GSzZTsA0xQNF5YcRIfqB6nSofB33s8wL55CT3tQTKjcVUzrlA_dELGD3PB1gIhLatMfg3PT7Gc2rx0ueF9s0s4BnFou8iK260hNGA9okx1hUBeuUPl8SL0c5V2Wo2B1llcPjIDDZX4Ob3hJj3oKZiwU/s320/2023-08-20_14-10-08_446.jpeg" width="320" /></a></div><br /><br /> <p></p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-69962411498453672092023-10-20T09:12:00.001-03:002023-10-20T09:12:13.169-03:00July 2023<p></p><div class="separator" style="clear: both; text-align: left;">So June 2023 had some odd weather with a severe drought and forest fires to start the Summer, then passive rains. Those rains continued all Summer long it seemed. But we still got some good sporting in! Here's some highlights.<br /><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-lhM0dJDnvLl1LOCkxMryCWMIM5GNZyz3l6RNmDYMTfs7VwvuWoHR4930nnUncGaIQyIzH7swEQLu7csx1Al4pLtu-pFUziolLYOkuOFMbT5ovvYAWw_nfd5G9_Jf1SYxvWCrjSY_P5xUQCcTOV8NM92qt6VPxhdpWFXT4W67PtGmm63Ho7PtfrUVy1X4/s2048/2023-07-01_15-12-02_910.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1360" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-lhM0dJDnvLl1LOCkxMryCWMIM5GNZyz3l6RNmDYMTfs7VwvuWoHR4930nnUncGaIQyIzH7swEQLu7csx1Al4pLtu-pFUziolLYOkuOFMbT5ovvYAWw_nfd5G9_Jf1SYxvWCrjSY_P5xUQCcTOV8NM92qt6VPxhdpWFXT4W67PtGmm63Ho7PtfrUVy1X4/s320/2023-07-01_15-12-02_910.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Luckily the month started with the parkrun Canada Day run. We wore our red and had a blast on our favourite local 5K run. </div><div class="separator" style="clear: both; text-align: left;"> </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyfXT7DOUou6fRetDLQdMjdXIUgRy2Ff1t5ZJcBCmYMMirpKbEgAbfnuxbPMk6B1AT9i_OtUy5x3JbY8e4hgoXiCoAUeJj0xcHV5OaAah7P6rkGVR1PVMSLdSykcQyuGMovEJvxdIg7iV_vqB0v32yifr5mkTWQ6EocHVOWWAHNLTDhJb8R5O2pAp8xr_C/s4032/2023-07-02_08-18-41_672.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyfXT7DOUou6fRetDLQdMjdXIUgRy2Ff1t5ZJcBCmYMMirpKbEgAbfnuxbPMk6B1AT9i_OtUy5x3JbY8e4hgoXiCoAUeJj0xcHV5OaAah7P6rkGVR1PVMSLdSykcQyuGMovEJvxdIg7iV_vqB0v32yifr5mkTWQ6EocHVOWWAHNLTDhJb8R5O2pAp8xr_C/s320/2023-07-02_08-18-41_672.jpeg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I got a new pair of the latest On Running Cloud Stratus. This is one of their more cushioned long distance shoes. First off, I love a good white shoe, so Yes on the looks. Coming from the Cloud Go, the Stratus was a heavier shoe, but is designed so well, you don't really notice it while running. I find the cushioning softer than the Go (which to be fair is still one of my favorites). The Stratus would go on to be my main Summer shoe for long runs and it served me well. I never felt too beat up after 30+ km runs.</div><div class="separator" style="clear: both; text-align: left;"><br />We had a family trip to Colorado. I'll say that running there can be tough coming from sea level, but I do tend to adapt pretty quickly. You just need to hold back on the top end effort a little bit. But while I do get my runs in, I have to get some hikes in as well as the views are amazing. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY_3uOkDPhyNzTlqwXW3nr1yDzLz-mRJza5gU9XA6SSq-JMXdTE3_6Az2GjUw-4cEgI4QX1EIQY_IynbKE0rS_nZ-tiXO3agxX1QDTyUPBx2QeoyW5sefhvRTB0-FOsCHuJycpDxzl8740Ui__6D089jwShyphenhyphenHftULm3cVptOSH2fRZbnimGugnYQFvyRP5/s3088/2023-07-10_17-51-26_400.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2320" data-original-width="3088" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY_3uOkDPhyNzTlqwXW3nr1yDzLz-mRJza5gU9XA6SSq-JMXdTE3_6Az2GjUw-4cEgI4QX1EIQY_IynbKE0rS_nZ-tiXO3agxX1QDTyUPBx2QeoyW5sefhvRTB0-FOsCHuJycpDxzl8740Ui__6D089jwShyphenhyphenHftULm3cVptOSH2fRZbnimGugnYQFvyRP5/s320/2023-07-10_17-51-26_400.jpg" width="320" /></a><br /><br /><div style="text-align: left;">A nice ridge line near Loveland, Colorado.</div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHBoUnpoLMbINz0j3pgOhHVT6hsxmtVlxM_eiyxwNZFOcC41QtsFMQ7SrcDNp0E2At4B2RkgWwDb222lmgDXkp-GBzRkUOC6fJzqugCMtuuGNCvHchGcK3Vz1LokAse35C43yRfEpzNRQPlYidHuo4A-Q5BJ3LfAqBDtPy3lvJA_aigpqfk8Og8gO3tJ4e/s3088/2023-07-13_11-28-06_155.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2320" data-original-width="3088" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHBoUnpoLMbINz0j3pgOhHVT6hsxmtVlxM_eiyxwNZFOcC41QtsFMQ7SrcDNp0E2At4B2RkgWwDb222lmgDXkp-GBzRkUOC6fJzqugCMtuuGNCvHchGcK3Vz1LokAse35C43yRfEpzNRQPlYidHuo4A-Q5BJ3LfAqBDtPy3lvJA_aigpqfk8Og8gO3tJ4e/s320/2023-07-13_11-28-06_155.jpg" width="320" /></a><br /><br /><div style="text-align: left;">A great, no amazing view from Pike's Peak. Also, I was amazed at how altitude from sea level to say 1500m is tough, but then stepping it up to 4300m is another thing altogether. I even took an O2 saturation reading and my levels dropped with from 90 at 1500m to 82 at 4300. I did a little breathing work and managed to get it back up, but it would certainly take some time to adapt to that on a consistent basis. </div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkuqTDWVfZ7LmeQyk77gIixUGdwz3l2zpBQr6foXWOYTtbO5R4BABbZmv4C_OqhujOeP1q3-kMNj839WOE-9_SEIZgCom0J5iXxW35FZcNER3LqmN1fHsOJHFnI04DkM_yAdCri0YrnEDpTGZNh2m-rZ9GG5aH3BaU77HvCCI4ZJjRi0tJ3VM1qgg1z1AN/s2532/2023-07-23_12-42-17_000.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkuqTDWVfZ7LmeQyk77gIixUGdwz3l2zpBQr6foXWOYTtbO5R4BABbZmv4C_OqhujOeP1q3-kMNj839WOE-9_SEIZgCom0J5iXxW35FZcNER3LqmN1fHsOJHFnI04DkM_yAdCri0YrnEDpTGZNh2m-rZ9GG5aH3BaU77HvCCI4ZJjRi0tJ3VM1qgg1z1AN/s320/2023-07-23_12-42-17_000.png" width="148" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Coming back from Colorado, I decided to start to ramp up my long runs. With no concrete Fall racing plans, I thought that having a good strong base of distance and hills would allow me more options. I could go long, or cut back and use that endurance to try out some faster short racing again. Getting back into the 30+ km running range after a year away from that went really well, even with the spike in humidity we got all Summer long.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisgMLyZuSUMzqMrgT04FGTo0XRMa_ztIE1NR2MlsjtD5YtRdpciIidKtbUKA8LNWpsXq13S5ngTextk1EqNe-EzbsPwZ7FKGFzRqzB6zPyWndA1NsPipr5zqvU6nXwLz0fj6sh4HurofExLijO_f_p7BWS7TY312HrDIjES9S_RkWpmohFoh1UvoumQRfu/s2532/2023-07-29_12-35-40_000.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisgMLyZuSUMzqMrgT04FGTo0XRMa_ztIE1NR2MlsjtD5YtRdpciIidKtbUKA8LNWpsXq13S5ngTextk1EqNe-EzbsPwZ7FKGFzRqzB6zPyWndA1NsPipr5zqvU6nXwLz0fj6sh4HurofExLijO_f_p7BWS7TY312HrDIjES9S_RkWpmohFoh1UvoumQRfu/s320/2023-07-29_12-35-40_000.png" width="148" /></a></div><br />I had been noticing this list of parkrunners with the most first finishes and saw that I was working my way up the list. So I kept working at it and by the end of July, I took over the top spot. This list is more about consistency than anything else. Obviously to get into the top end of it you have to run parkrun a lot, and generally push yourself to your best each weekend. It doesn't mean I get a first finish every time, far from it. But I do show up a lot. <br /><br /><br /><p></p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-34134885501903162082023-08-07T16:30:00.001-03:002023-08-07T16:30:20.652-03:00Hey It's June 2023<p> So how was June of 2023? Well, if we don't talk about the weather in Nova Scotia, it was not too bad. </p><p>I switched up training to get ready for the Baddeck Duathlon, my first multisport event in a number of years. To be fair, I decided to go back and race this event because the people who host it do a great job, and it was going to be great to see some fellow multisport racers again. </p><p>First though I was back for another crack at the Bridgewater Tire Trot. </p><p>This is a 5K race on a crusher dust trail that has been happening for a few years now. Initially it was postponed due to extreme dry conditions and local forest fires. Luckily, a little rain made it possible to hold the event. </p><p>This is probably the oddest 5K race I run, the trail always seems to be confusing as to if you are running a slight incline or a slight decline. It shifts a lot as it follows a river. Add in a lot of tree cover which can make GPS signals spotty and you just have to be ready to run what ya brung. </p><p>With a tight first few corners before the transition to crusher dust, and an unfortunate trail gate that couldn't be opened before the race, I knew that a fast start was definitely needed. <br /><br />So off I went, pushed by a few other fast runners to go hard. I made it through the obstacles in first, then had the opportunity to define the pace. My next goal was to hit sub 18 minutes. Slight uphill and crusher dust are certainly not the best conditions for this, and with GPS iffy as I mentioned, I had to do the math while running. It hit the 1 km return mark needing a 3:45 km with the worst of the uphill to come. I managed a 3:41 and crossed the line in 17:55 and 1st overall. <br /><br />This was my fourth win in a row at this event, and while those wins won't last forever, it was pretty nice. It was also great seeing a huge turnout from my run club the BLT Runners. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA73xy0u0ZzxNJQFsw6JtA-ElneJEcaYM1K-9zxkM_9jeFNX6mlo0g-fJUOxZBtB2CnoJtZH9p2gjb7AYNtQHD9fogxoReQp2CMilF_Csf-Li0M9skzMudwzk9-DgIZk8upqnxQHWqwjJjzhLmbS410bMSCfGiyHnmvQ68gkggzFW-_Pw4xoy_U22OzVwQ/s3088/2023-06-10_09-47-00_092.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA73xy0u0ZzxNJQFsw6JtA-ElneJEcaYM1K-9zxkM_9jeFNX6mlo0g-fJUOxZBtB2CnoJtZH9p2gjb7AYNtQHD9fogxoReQp2CMilF_Csf-Li0M9skzMudwzk9-DgIZk8upqnxQHWqwjJjzhLmbS410bMSCfGiyHnmvQ68gkggzFW-_Pw4xoy_U22OzVwQ/s320/2023-06-10_09-47-00_092.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaB4NUlg3RG_dXLN_XBWgQjjVHrqP2iWcXspU1rRriKULdfO2gRYLkEzDgmUufq1N8JHSfyTcJAuV_YjbeBYQMwzwrHpSP8GKNy1e9bf7ebt2JicypjlZIS3n0mvM4WjpOwLD95uXwStbiD2KRN8HgWCLKwPQRssIrFGQ7Ea4KaODI6SZ2nq55Ld0wV6pj/s892/2023-06-10_11-51-50_013.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="892" data-original-width="892" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaB4NUlg3RG_dXLN_XBWgQjjVHrqP2iWcXspU1rRriKULdfO2gRYLkEzDgmUufq1N8JHSfyTcJAuV_YjbeBYQMwzwrHpSP8GKNy1e9bf7ebt2JicypjlZIS3n0mvM4WjpOwLD95uXwStbiD2KRN8HgWCLKwPQRssIrFGQ7Ea4KaODI6SZ2nq55Ld0wV6pj/s320/2023-06-10_11-51-50_013.jpeg" width="320" /></a></div><br /><p>Back at multisport with the Baddeck Duathlon. This event was last held in 2019 and I had a blast doing it. I knew my bike riding capabilities were not where they were once, but still it was a great excuse to visit Cape Breton and get away for a few days. </p><p>It was the same race as previous years. A tough gravel road run with massive climbing and a crazy decent to finish, then rolling constant hills on the bike, only to go back up the hill for one final run. </p><div class="separator" style="clear: both; text-align: left;">Off we went. My goal here was clear, lead the first run. I knew the better bikers would over take me soon enough so I just wanted to keep my little piece of glory on that first run. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicg_6Dz6zG3DckrlVb_pt-55PYBg2HB1xUu0nct6uxc62z-0Ouml13MEJx39sDypknp_mTswArVKayCNh4cZrXxPTtyWAMkgvdZoRB5ivW7daH1y20sPW_tD5AfngXxyL3-r1Yc6yzePPtmSNuF8q8BWCPyYsJThQjvxUWF9lmWVxV_JVXTNax5jgT1eH7/s960/2023-06-18_07-30-46_599.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicg_6Dz6zG3DckrlVb_pt-55PYBg2HB1xUu0nct6uxc62z-0Ouml13MEJx39sDypknp_mTswArVKayCNh4cZrXxPTtyWAMkgvdZoRB5ivW7daH1y20sPW_tD5AfngXxyL3-r1Yc6yzePPtmSNuF8q8BWCPyYsJThQjvxUWF9lmWVxV_JVXTNax5jgT1eH7/s320/2023-06-18_07-30-46_599.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div>I pushed hard on those hills, just holding back enough to be able to get through transition 1 and onto the bike in one piece.<div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaTz4ouafTqQWeTZftBV2zGJ86pygXJiwNq61V-1E2Iq8-o4btA_dZMDIfJzza02LE8Q2NpEtqdWdpVp_sA_O8rw3vYCB8Jni60ecc5M5qBScfVHk4cmw9WMQF50v2NaJwZF33lrJBd-hSvwc5ucWc_gNhPuMxRt4kYnRp2-yFtXM1Hzxpuwk3Jma_DIM5/s960/2023-06-17_15-33-31_918.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaTz4ouafTqQWeTZftBV2zGJ86pygXJiwNq61V-1E2Iq8-o4btA_dZMDIfJzza02LE8Q2NpEtqdWdpVp_sA_O8rw3vYCB8Jni60ecc5M5qBScfVHk4cmw9WMQF50v2NaJwZF33lrJBd-hSvwc5ucWc_gNhPuMxRt4kYnRp2-yFtXM1Hzxpuwk3Jma_DIM5/s320/2023-06-17_15-33-31_918.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I was a little rusty on transitions, but I got out onto the bike in relative ease and peddled away.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZh8XbIDt1I85mDbiBb57pn0XFKh0512aqMox-CYELYztBbvcLnH1Nhrz-1UG2Az4ZBmHhfIszi8T9MzbTVSs55ktODYK5uqdU7CiPEwpC2lb6DCXcymNqL5d_LP-5PapfrzwgaC6qUEegbTwoceiEG_UKyHpfHZJcsliD2rcoIiqVGQJzhpxd2RRISc-j/s960/2023-06-17_15-33-46_814.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZh8XbIDt1I85mDbiBb57pn0XFKh0512aqMox-CYELYztBbvcLnH1Nhrz-1UG2Az4ZBmHhfIszi8T9MzbTVSs55ktODYK5uqdU7CiPEwpC2lb6DCXcymNqL5d_LP-5PapfrzwgaC6qUEegbTwoceiEG_UKyHpfHZJcsliD2rcoIiqVGQJzhpxd2RRISc-j/s320/2023-06-17_15-33-46_814.jpeg" width="320" /></a></div><div><br /></div>I was passed by the riders over the course of the next 22 km but felt good in my effort. I kept the speed up around 32 km/hr. The rust really showed though and a little bad luck. We all had to stop at a stop sign and put a foot down. I forgot to gear down as I should have, so getting started again was tough and I definitely lost some time there. The course also has one way bridges and the biggest one was unfortunately in use when I got there, so another short wait. I doubt it would have changed the results much, with maybe a slightly faster finishing time. </div><div><br /></div><div>I started the final run in 5th place and finished there, with a solid effort, though I was definitely more gassed from the bike ride than I used to be, and couldn't quite muster a full out hard effort on that run. <br /> <br /><p>Following the duathlon, we headed to the Highlands for some awesome hiking, even though it rained like crazy. Lexie joined us for turned out to be an excellent hiker.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZzQ1VC3zRDKQizK1dJ-MVCh6jh__VtoTAt6f5PbI3IE8woMqvB-FdtkSqN4BwWiqXXSSt5ZVxz6ptR4vcvOFokX7DPladO7Mb-p88ZYjuJ5_qUMWcR7Iin2efCSo0TMQUx9uWWldom2djomBADoYWUZpNTZjQ0k5c6pGBq2_T1UDYEXXJMmN0X0Sml1xc/s4032/2023-06-19_10-43-08_699.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZzQ1VC3zRDKQizK1dJ-MVCh6jh__VtoTAt6f5PbI3IE8woMqvB-FdtkSqN4BwWiqXXSSt5ZVxz6ptR4vcvOFokX7DPladO7Mb-p88ZYjuJ5_qUMWcR7Iin2efCSo0TMQUx9uWWldom2djomBADoYWUZpNTZjQ0k5c6pGBq2_T1UDYEXXJMmN0X0Sml1xc/s320/2023-06-19_10-43-08_699.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj021Dq9vz8Hd-hIJSyBZmuS4CUuDY7M4ptM5czNedvv1TVjfFBItaZ8mHgPGDotrPbYMeK78ToXfG7QFCS5a7pf5XuPzxoSdjBP5LOWYFzAOEuYA3YKl-6GKcVUvM5XEOHCej2wtkZEvEIZqPCt7p_KDLtYaUu_1MUqggQKed2_EHZWZLHn89XtL7yD9HG/s3088/2023-06-19_10-43-37_407.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj021Dq9vz8Hd-hIJSyBZmuS4CUuDY7M4ptM5czNedvv1TVjfFBItaZ8mHgPGDotrPbYMeK78ToXfG7QFCS5a7pf5XuPzxoSdjBP5LOWYFzAOEuYA3YKl-6GKcVUvM5XEOHCej2wtkZEvEIZqPCt7p_KDLtYaUu_1MUqggQKed2_EHZWZLHn89XtL7yD9HG/s320/2023-06-19_10-43-37_407.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1ddYhhpALfalMGGeKXRyvm8_V2wrezWONcU5e1OgwUVG6U8n6n7cm_HXVjWjv-3HcncKcGSHNOto923WiPXh-drOyZIHi0U38Lg5fgmi3XIRLhkzawYH1YE3gat4ymYcDjVkXeyTo1avXHOZt53syaDWdzGw3z3kvOqP8U1cwRugwq7JH7x-n3G1ErNX2/s4032/2023-06-19_14-02-39_996.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1ddYhhpALfalMGGeKXRyvm8_V2wrezWONcU5e1OgwUVG6U8n6n7cm_HXVjWjv-3HcncKcGSHNOto923WiPXh-drOyZIHi0U38Lg5fgmi3XIRLhkzawYH1YE3gat4ymYcDjVkXeyTo1avXHOZt53syaDWdzGw3z3kvOqP8U1cwRugwq7JH7x-n3G1ErNX2/s320/2023-06-19_14-02-39_996.jpeg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">The month ended with a nice birthday hike. I have often gone for a big bike ride or epic trail run, but this time I went for a speed hike. 15 km with a stop enroute to brew some hiking coffee and sit and sip and ponder things. It was a nice way to end the month. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6ftP5O_sey6XhI5qpPjpDc-xNpKIY1KeUSuVUVrp9a-g2PklZDU4qGXkINgrdYoBBzQQbDHmNVL2-Yxr9e727-CcubBwOB6lB2kb9HSjUciYkQClZJ2D51UW5c0GEwyj15E8006AEgc7z8-CUtCbcdn1T6YXXG9mDzsEqKPf5tFd8moiBgdRZjc_W4z0Z/s4032/2023-06-30_11-59-16_795.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6ftP5O_sey6XhI5qpPjpDc-xNpKIY1KeUSuVUVrp9a-g2PklZDU4qGXkINgrdYoBBzQQbDHmNVL2-Yxr9e727-CcubBwOB6lB2kb9HSjUciYkQClZJ2D51UW5c0GEwyj15E8006AEgc7z8-CUtCbcdn1T6YXXG9mDzsEqKPf5tFd8moiBgdRZjc_W4z0Z/s320/2023-06-30_11-59-16_795.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><br /><p><br /></p><p><br /></p></div>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-53979868541041502422023-06-05T17:39:00.000-03:002023-06-05T17:39:00.405-03:00The Days of May 2023<p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Well May has come and gone and I finally had the chance to throw down some racing. In fact, the month was full. So let's go picture heavy and word light as we catch up with things. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">First up was the Club Dog Runnin' Spring Rust Buster Canicross race. There were two races on the day for me as I got to run with two incredible dogs that I borrowed from club members. The first race was the 3 km Standard race. <br /><br />Canicross races are run on trails ranging from crusher dust to single track, with canitrail being a little rougher trails. The Oakfield Park trails are a little mix of some crusher dust and some more gnarly trails with lots of elevation change, sharp turns and lose footing. Now attach a dog to you, run way faster than you can on your own and have fun! </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFfKXLzDWlLrzv-ik4JVd2H3mJ8qWcYZSmt8_TTRRX8poBE7Gbprw_flBsXJY2cG5d0tmIcKij-VbsqFKy7rD1njyHYvEqp4blnQ4Qu3pYLD-RaaWiNo9cWrphK3IdmvR1EtFxMlEsEGd52NW_klK9k3Yih3McitbK9v_5uA2tAt4BnxHFIOTSxnyweg/s1286/2023-05-08_21-48-06_861.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="857" data-original-width="1286" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFfKXLzDWlLrzv-ik4JVd2H3mJ8qWcYZSmt8_TTRRX8poBE7Gbprw_flBsXJY2cG5d0tmIcKij-VbsqFKy7rD1njyHYvEqp4blnQ4Qu3pYLD-RaaWiNo9cWrphK3IdmvR1EtFxMlEsEGd52NW_klK9k3Yih3McitbK9v_5uA2tAt4BnxHFIOTSxnyweg/s320/2023-05-08_21-48-06_861.jpeg" width="320" /></a></div><br /></div><div class="separator" style="clear: both; text-align: left;">Phoebe and I got to start first in race the 3 km standard. Phoebe is perfectly fine not chasing another dog (some dogs really like that to give them a boost). She's on the smaller side compared to some dogs I run with, but dang is she strong. She took off and we quickly settled into a fast but manageable 3:15ish min/km pace. My legs were feeling it by the end of kilometer 1, but we kept it up. A quick slow down to visit another dog that was just out for a walk, a few trips to the ditch to check out a puddle, were the only issue. All of those were dealt with so quickly though. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi67t88sA8rr9VOKVkNlyiC2zTVPrwFFlhaZvndlb61v45miweKlJhAncYJNXzA3Bs33L4Dma746daTtUBLhchAZlW5nHWSt1RCVUKOhPEY_s4l2Qrs9ZlwBARmrQaVkGrToBsYneJTu_QvgaliF5jpi6-4PISVJQ8DuN5N4aLtr143oEYco1kXDKsvhQ/s1286/2023-05-08_21-48-30_024.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="857" data-original-width="1286" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi67t88sA8rr9VOKVkNlyiC2zTVPrwFFlhaZvndlb61v45miweKlJhAncYJNXzA3Bs33L4Dma746daTtUBLhchAZlW5nHWSt1RCVUKOhPEY_s4l2Qrs9ZlwBARmrQaVkGrToBsYneJTu_QvgaliF5jpi6-4PISVJQ8DuN5N4aLtr143oEYco1kXDKsvhQ/s320/2023-05-08_21-48-30_024.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">The final kilometer is definitely the toughest on this course and we held our pace finishing strong with a tight bungee lead. As the races are usually time trial efforts, we had to wait until the end to see our placing and we won. I broke 10 minutes on a super tough course and I was super happy.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">This year I opted to also race the 1 km sprint race. I had the chance to race with Kona, who I have run before. Brother to Phoebe! Kona is a little bigger with an extra bit of strength. While we had run some training races before, I hadn't unleashed Kona's full potential before, so this was going to be crazy fun. The scary part was going to be a little section of the course where we had to traverse a small detour due to the trail being blocked. </div><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXIZyW5-fxLt98P5lbO2k-E1gT348ji_0qGe3CSJ38Lx_9MT_Q2RiAMQ4o_ORPHEuMIOi5Nq_-dbce_qQt41lP4QU4qtJbRJ7k1btkQNtVVg4xFoDOTmWGM6YCqcscdGHYWcT-hry5QvGB3xIGIiSlcDWyu2ZamyHwufH32ioVTf5hMrc_znVTu8qGeQ/s2048/2023-05-09_20-09-42_935.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXIZyW5-fxLt98P5lbO2k-E1gT348ji_0qGe3CSJ38Lx_9MT_Q2RiAMQ4o_ORPHEuMIOi5Nq_-dbce_qQt41lP4QU4qtJbRJ7k1btkQNtVVg4xFoDOTmWGM6YCqcscdGHYWcT-hry5QvGB3xIGIiSlcDWyu2ZamyHwufH32ioVTf5hMrc_znVTu8qGeQ/s320/2023-05-09_20-09-42_935.jpeg" width="320" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Kona wasted no time when given the chance. We started this race in third and he does not like to be behind another dog. Now I didn't know what our chances of catching the other runners ahead of us were since it was such a short race. The detour was probably the only time we slowed on course, and only because I made sure we did.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ-BV0poatosJF75oHcwpncFtkBykpUCDoFYTiiRpf_M-Ld4W7md9qWu2jzxcif1zf8xU0lh0OCCsE7gw-WBOryP9hNnjvbPX-W-IAM6JE6SbdHpmIbiHJ8R6pQZKfQOpC4SnPgecNoTuHsbVvwLXGDF3XzIUUNV56tCozV3l1TR1bYKnn8p1uAU3rcA/s1800/2023-05-06_21-06-00_510.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1800" data-original-width="1198" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ-BV0poatosJF75oHcwpncFtkBykpUCDoFYTiiRpf_M-Ld4W7md9qWu2jzxcif1zf8xU0lh0OCCsE7gw-WBOryP9hNnjvbPX-W-IAM6JE6SbdHpmIbiHJ8R6pQZKfQOpC4SnPgecNoTuHsbVvwLXGDF3XzIUUNV56tCozV3l1TR1bYKnn8p1uAU3rcA/s320/2023-05-06_21-06-00_510.jpeg" width="213" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">We did catch second place about 600m into the race and Kona made sure we passed quickly. While we didn't manage to catch first place, we did end up making up enough time to win this race as well, though only by a few seconds. Our 2:56 finishing time didn't tell the whole story as we spent a lot of time in the 2:30 min/km range to make up for our slow down. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyUcLGnQg_2ONbLGKuHd9AbMsMhZ4MGhdoeQ3YKBbNqXWz08JFEnS54qqstzPX7twe7USJdsuC_q9Vi72gKE1EskEggpaQ2fg1HAdAMa-bgJUSvAftHIAK5cevCw0bJC24YD4XSoD5t-Mf0m8Fco3f3IPoPz_9k260c15jPOVgRKGf3GAEEG6jShSFVQ/s1286/2023-05-08_21-31-53_907.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /><br /><img border="0" data-original-height="856" data-original-width="1286" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyUcLGnQg_2ONbLGKuHd9AbMsMhZ4MGhdoeQ3YKBbNqXWz08JFEnS54qqstzPX7twe7USJdsuC_q9Vi72gKE1EskEggpaQ2fg1HAdAMa-bgJUSvAftHIAK5cevCw0bJC24YD4XSoD5t-Mf0m8Fco3f3IPoPz_9k260c15jPOVgRKGf3GAEEG6jShSFVQ/s320/2023-05-08_21-31-53_907.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Lexie and I picked up our prizes since she is easier to carry than the Kona and Phoebe. Huge thanks to Club DogRunnin and MAHDS. If you want to run with your dog, check out <a href="https://www.maritimehdsport.com/" target="_blank">https://www.maritimehdsport.com/</a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The next weekend I had no time to rest! This was Fredericton race weekend, but before we went headed to the race I managed to get a parkrun in!</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><img border="0" data-original-height="1886" data-original-width="1864" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTcu8DeNfBhj0cY5vOugr9KzQvE3nBqT8tmutm9HdwKynZsIMLR3A3c9zhXZR-ArO1FEjp7Pl5Uce1AKWxjbKVOeCctds4zlY9DH1WPgKUeoVhW6u7Hc-ltKpma5bcFj8-9UzPJgluHV-QQYlDv5NUgOa6VYHFW_JdU-g6xwR004Payqw1zb1bNUwySw/s320/2023-05-14_14-14-48_249.jpeg" width="316" /><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Then off to Fredericton for the 10 km. Craig was racing the Half Marathon so I travelled up with him. The weather was less than perfect, being really cold and with a strong wind. I didn't get a lot of pictures of the event, but it is a mass start race with the 10, half and full marathon runners starting by race pace. The race itself is pretty simple. You run though the city, cross a bridge, do a little tour of the other side of the river, then head on back. At a certain point the half and full runners split off. The conditions were tougher than I hoped for and while I could see the runners ahead of me, I mostly ran solo. <br /><br />The wind was really noticeable in the last few kilometers, especially crossing the second bridge. It was also at this point I noticed that 10km had come and gone and the end of the race was not yet here. I did my best to keep the top 3 runners in sight and finally came across the finish line.</div><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-LfFrzE6w7mWfUfKJbSx1Atdiw5UthVTv_hR-gYcnipusi4K80MVWZn-kZD3dk3gOT7jZajpl2-E_nAewwstZzCa6mx9xZZLU72QgEK9-pfojeGw2znGDm1vfdbvylopEqlAgLHrZSXmJdJaYcY0Kvf5Ecs1uZw5rI_KDmxRFvJAYUaoXBVqgsPh10g/s2048/2023-05-14_19-49-08_973.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-LfFrzE6w7mWfUfKJbSx1Atdiw5UthVTv_hR-gYcnipusi4K80MVWZn-kZD3dk3gOT7jZajpl2-E_nAewwstZzCa6mx9xZZLU72QgEK9-pfojeGw2znGDm1vfdbvylopEqlAgLHrZSXmJdJaYcY0Kvf5Ecs1uZw5rI_KDmxRFvJAYUaoXBVqgsPh10g/s320/2023-05-14_19-49-08_973.jpeg" width="320" /><br /><br /><br /></a><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-LfFrzE6w7mWfUfKJbSx1Atdiw5UthVTv_hR-gYcnipusi4K80MVWZn-kZD3dk3gOT7jZajpl2-E_nAewwstZzCa6mx9xZZLU72QgEK9-pfojeGw2znGDm1vfdbvylopEqlAgLHrZSXmJdJaYcY0Kvf5Ecs1uZw5rI_KDmxRFvJAYUaoXBVqgsPh10g/s2048/2023-05-14_19-49-08_973.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOZsiAvQrpTToZDSDZ-Zh6EKhYRxvfj5rmby15-rDHscFhuETVnIQWQe7uwQFdMj639-WPNoIwbQRcEOl2yxUCW5x4wffOkodZralpXjel7iHbWJfjulatg1JmpLvBbtSS7UOt8pblHSpgvZAcZ7UbpPjEkpFNYaSDeBzlxpAnHsbtPvjsNKWvSowxsw/s2048/2023-05-14_15-20-36_010.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOZsiAvQrpTToZDSDZ-Zh6EKhYRxvfj5rmby15-rDHscFhuETVnIQWQe7uwQFdMj639-WPNoIwbQRcEOl2yxUCW5x4wffOkodZralpXjel7iHbWJfjulatg1JmpLvBbtSS7UOt8pblHSpgvZAcZ7UbpPjEkpFNYaSDeBzlxpAnHsbtPvjsNKWvSowxsw/s320/2023-05-14_15-20-36_010.jpeg" width="240" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><br /><div style="text-align: left;">The race ended up being 600m long due to a misplaced turn around cone. That and the high winds pretty much threw away my time goal. I did finish strong, but ultimately I don't know how close to my time goal I could have been, as I usually save a little extra effort, but to be honest, when the finish was no where and the 10km mark was coming up, I slowed a bit and just lost the mental oomph. Alas, it is what it is.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Another weekend and another race. Weekend 3 saw the Bluenose Marathon Weekend come to Halifax. I had not planned on running but ended up entering the 10km. I knew that my legs were pretty tired by this point with little recovery, but it was going to be nice to at least run through Halifax with some of the fast guys. <br /><br />First up though, a 5km parkrun! </div></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"></div></div><div><div class="separator" style="clear: both; text-align: center;"><img border="0" data-original-height="1360" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZF0Xq4BAAhfJnAHEGRObuxhHeMd7_2OyHFSrnYGMWpDURFkp4P5GhmT87HPO5gu1a9CHzO3-ZRkiEzXFxPvnoKwujO3jRYE7tEN23-ocCqMQ84RSvyoMALTql-u-e84uWGeG48O6VlNeHgoHXkwM77vUCd3IA5XQzvxoGQOGdI8Kpi6xkRcIX0iWhpA/s320/2023-05-21_15-16-52_006.jpeg" width="320" /><br /><br /><div style="text-align: left;">I didn't go into this parkrun with any sort of goal, I just wanted a nice run with some fun people. I chose to run with the leaders and just let them dictate the pace. I stuck with one runner until close to the end and the big 2.5km hill finally took its toll on him. Excellent effort though as I tried to pace him up the hill for as long as possible. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigkvcH34yrm_f-khDIWrxF7HGDNANAys-21LrfBuNVK-qdQ6YAleEXECd46QfuiT6RF4lJGPJifrdoyBMCmfNGVnMh4OAaZdvNutV00seCNqWZ2l6bjGjHPSLCOEtci2LqRDJ4BcR0JN4simPtWr0MQMpTuom9JMtmgdcalXiM_rRkqG5-HOwB48fEig/s4032/2023-05-20_12-49-17_502.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigkvcH34yrm_f-khDIWrxF7HGDNANAys-21LrfBuNVK-qdQ6YAleEXECd46QfuiT6RF4lJGPJifrdoyBMCmfNGVnMh4OAaZdvNutV00seCNqWZ2l6bjGjHPSLCOEtci2LqRDJ4BcR0JN4simPtWr0MQMpTuom9JMtmgdcalXiM_rRkqG5-HOwB48fEig/s320/2023-05-20_12-49-17_502.jpeg" width="240" /></a><br /><br /><div style="text-align: left;">I finished the parkrun with a 18:30 in what I hoped would be close to my goal pace for the Bluenose 10km.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">The Bluenose this year was going to be extra tough. A slight down hill through town and across the bridge (sounds like Freddy). The big difference to Fredericton is that the bridge in Halifax is incredibly steep to allow huge ships to pass under it. Add to the this that each side of the bridge has a super steep hill to take you up to city level. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">I made it to the bridge in 8th place and on pace, even holding pace up over Nantucket on the Dartmouth side. By this point, I had moved into 7th place overall and held that for the rest of the race. Coming back to the bridge, we were all hit with a huge head wind, which made the climb over to the Halifax side that much harder.</div></div></div><br /></div> <br /><div class="separator" style="clear: both; text-align: center;"><img border="0" data-original-height="681" data-original-width="638" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0FUI_kefrpVelZbRs8Ut1i1mimVLTZNaarhy8Y5vUtdL2lZCbmMHoy5mofCIbiqMJGeF9RzENCvWWbMPr86Rasz5wxBju1nfG1RyYBWV003xsPcDlpcMEidW2ovFJE8cbpQxqtQBidyzVjyps9I59pUf3bMZWq_iN00nG8R4NiF7TfoTPYMO1AkvX4Q/s320/2023-05-21_15-35-54_973.jpeg" width="300" /></div><div class="separator" style="clear: both; text-align: center;"><br /><div style="text-align: left;">The On CloudBoom Echo were really fun shoes to take on this journey. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0FUI_kefrpVelZbRs8Ut1i1mimVLTZNaarhy8Y5vUtdL2lZCbmMHoy5mofCIbiqMJGeF9RzENCvWWbMPr86Rasz5wxBju1nfG1RyYBWV003xsPcDlpcMEidW2ovFJE8cbpQxqtQBidyzVjyps9I59pUf3bMZWq_iN00nG8R4NiF7TfoTPYMO1AkvX4Q/s681/2023-05-21_15-35-54_973.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkeGdzAfRJuZ-Cv0H5LKJBcRPeaLuEqIZc8hb2-ZOnDBPoiup5cvVwOAMI6OLvGXLZ61ZVdMARaxjYcJdL2q4tm7Y6I7PsjvxHdKVSwWK5WunjfXDFyVym44hGFklnGg-kt2-eA4AXGbwYEKc7KQNJKfepyeGDv6omHt8SW6WXxzriR4TxuqPwSO9uww/s1560/2023-05-21_11-15-15_905.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1560" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkeGdzAfRJuZ-Cv0H5LKJBcRPeaLuEqIZc8hb2-ZOnDBPoiup5cvVwOAMI6OLvGXLZ61ZVdMARaxjYcJdL2q4tm7Y6I7PsjvxHdKVSwWK5WunjfXDFyVym44hGFklnGg-kt2-eA4AXGbwYEKc7KQNJKfepyeGDv6omHt8SW6WXxzriR4TxuqPwSO9uww/s320/2023-05-21_11-15-15_905.jpeg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div>The cheers from people I knew on the side lines was really appreciated. I was certainly feeling that kilometer worth of super steep climb. I came through the finish in 37 minutes. Slower than I hoped, but hey, this was not a flat easy race, so add in tired legs and I am okay with that.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg182tGd3fNLxTO4AwVtSeOqwPI1PQzB1Wiog45qXXEWHkqF3jRvVPryMi6E1dPU4M0cl2qvk6XbZMesjmJyH7jxMr-CaE8ftoLEq44ueWPXYia97CK5udUGgwbuvAa-JEU3LKYxCVZT1MC-oS0Ioq2cXChONhUA-L_QQ8yiLSkMPQ05Y2uELq9ETPuiA/s2048/2023-05-21_11-50-22_020.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1448" data-original-width="2048" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg182tGd3fNLxTO4AwVtSeOqwPI1PQzB1Wiog45qXXEWHkqF3jRvVPryMi6E1dPU4M0cl2qvk6XbZMesjmJyH7jxMr-CaE8ftoLEq44ueWPXYia97CK5udUGgwbuvAa-JEU3LKYxCVZT1MC-oS0Ioq2cXChONhUA-L_QQ8yiLSkMPQ05Y2uELq9ETPuiA/s320/2023-05-21_11-50-22_020.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Lots of friends from my run club were present to race or pace different events. And hey, we beat the rain! </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivtE7IacvZrsY01DmAusCN_-gmSDLo9JA84YqdVaXtPIKU6eghAPc7KWrC6ymt4FEB9s7SRGdGGZiZK1-yRnRCswGfapksUaaCtdCR_SGQdXI9VpkE-1k0c8y-mhjh7yVYHTpCT7tzRn2mooOSKuh9MNv6zI8kxLn0cgEeq_CxT094wTBUtgLlnU0yzQ/s2048/2023-05-21_11-49-47_875.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1448" data-original-width="2048" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivtE7IacvZrsY01DmAusCN_-gmSDLo9JA84YqdVaXtPIKU6eghAPc7KWrC6ymt4FEB9s7SRGdGGZiZK1-yRnRCswGfapksUaaCtdCR_SGQdXI9VpkE-1k0c8y-mhjh7yVYHTpCT7tzRn2mooOSKuh9MNv6zI8kxLn0cgEeq_CxT094wTBUtgLlnU0yzQ/s320/2023-05-21_11-49-47_875.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">10km runners. </div><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvh8zp4QQfadt5S49hoBLu51mADP5tz47g6IMMyp4QTmRspXFGi4gxv3kyw4E-Xaulu27bZGW3WtONmkW21HVEAg436Ah4NGuQV4y3GdOB5sTTpy5ppJgRxtcvOONozehWQ22uSgSUhR2gbIWN32lfxMmIfou1qNltt6ZMLVID4stBniRhpl-Smg70bw/s4032/2023-05-21_10-44-18_133.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvh8zp4QQfadt5S49hoBLu51mADP5tz47g6IMMyp4QTmRspXFGi4gxv3kyw4E-Xaulu27bZGW3WtONmkW21HVEAg436Ah4NGuQV4y3GdOB5sTTpy5ppJgRxtcvOONozehWQ22uSgSUhR2gbIWN32lfxMmIfou1qNltt6ZMLVID4stBniRhpl-Smg70bw/s320/2023-05-21_10-44-18_133.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">A little bling shot, including the Age Group award I won, which was great hand made wine mug from Peter Eastwood. I use it for espressos. </div><br />The final weekend came and while there was no official race, I had one more parkrun to do and this time I wanted to try and achieve my goal of a sub 18 min 5km run each month. So off I went, running pretty hard down and while not killing it on the up hill, I help on for a decent 17:37 finish. <br /><br /><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXAaRZisFvwjIZUdLwla-Fbwtp9yyLnoqyJ6yykl61muLu4tbx5Lw2rPHDDsENGEKyzgOiZJj8vzo3628EEC5YWSXlB3HU9iPDQUOEKjQj8R5Dfm-e_YT6H0hmP-7Q6jrG4qPKZL4Fv9Mi5HPQOeoY6wsHWito0Q2-v7MJJZBq3Dk5Nc8xGf9cQi3ZMA/s1330/346658336_1440649703373172_6056267329041177361_n%20(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1330" data-original-width="998" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXAaRZisFvwjIZUdLwla-Fbwtp9yyLnoqyJ6yykl61muLu4tbx5Lw2rPHDDsENGEKyzgOiZJj8vzo3628EEC5YWSXlB3HU9iPDQUOEKjQj8R5Dfm-e_YT6H0hmP-7Q6jrG4qPKZL4Fv9Mi5HPQOeoY6wsHWito0Q2-v7MJJZBq3Dk5Nc8xGf9cQi3ZMA/s320/346658336_1440649703373172_6056267329041177361_n%20(1).jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">So I needed some down time following this month. The old man legs were feeling it. The lungs on the other hand were perfectly fine. </div></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #0000ee;"><u><br /></u></span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #0000ee;"><u><br /></u></span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #0000ee;"><u><br /></u></span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #0000ee;"><u><br /></u></span></div><br /><br /><br /><br /><br /><br /><br /><p></p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-90866122215835602892023-01-16T12:03:00.000-04:002023-01-16T12:03:06.975-04:00Let's Get 2023 Started Right - Pick and Shovel 10(.5)km Trail Race - 2023<p> So other than some fun times at parkrun, the last time I raced and gave a good effort was way back in Oct at the Valley Harvest 10km road race. Following that I had an opportunity to race the first ever All Out Racing 10km Trail race in November, but alas had to travel. From all accounts it was a great race. </p><p>Come forward to January 2023 and race two for All Out Racing was here. The goal of All Out Racing is fun inclusive events. So often trail races are only Ultra Distance event, with even races in the 20km plus distance being tough for seasoned veterans. While we have had some fun shorter distance trail races locally, they certainly are not the norm, which often excludes runners that do not dedicate their lives to the woods and long weeks on their feet. 10km is a great opportunity for those that aren't normally "trail runners" to come on out and have some fun, whether they are roadies, weekend warriors or just new to running. </p><p>The January race was called the Pick and Shovel Showdown and it included 2 races to choose from. All runners started together and did a 10(.5 ish) km race from start to finish. For some we gave it our all and called it a day, but for others their day was just getting started and the event then turned into an 8 hour endurance run. At this point runners would go back on course doing laps until the 8 hour mark. Most laps would win. If there was a tie, then the winner would be the one who did the first 10km race the fastest. Fun (if you like long). So this was a combo of endurance and speed, while laps style trail races are often mostly endurance based with the person last standing taking the win. <br /><br />Anyway, back to my race, the 10km one. </p><p>So the day started with rain. Hold on, the day before started with rain and it did not stop (in fact it is still going on for a fourth day now). Luckily it wasn't cold rain, getting as high as 12C that day. For those doing the 10km, this was annoying but not the worst thing. It certainly sucked more for the endurance racers. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix9fNpp6k0y1ompkdCX-4MNv4XUa1xwBkyX4EzKZ-iNdB3mne8s2nm7TBXYaFOaLCRBx3-hYIaaHLgFwInV9V7AM3gYMolU7FkaNbAqFTc-kMAoRB75jlpOpVLV3wwhgjP8uLXW9cxtJEzYUaAa8JcGgIDE2xCOsXy2MGUzxJwPb04w-Zswxc8sATUqQ/s4032/01,2023%20Pick%20and%20Shovel%2010km%20trail%20race(1).jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix9fNpp6k0y1ompkdCX-4MNv4XUa1xwBkyX4EzKZ-iNdB3mne8s2nm7TBXYaFOaLCRBx3-hYIaaHLgFwInV9V7AM3gYMolU7FkaNbAqFTc-kMAoRB75jlpOpVLV3wwhgjP8uLXW9cxtJEzYUaAa8JcGgIDE2xCOsXy2MGUzxJwPb04w-Zswxc8sATUqQ/s320/01,2023%20Pick%20and%20Shovel%2010km%20trail%20race(1).jpeg" width="320" /></a></div><div><br /></div>I got up and got to the race venue early as I usually do and got checked it. Super easy process, the guys had everything well laid out and ready to go. I also had time to consider my race outfit as I basically filled my car with options. <div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXBPOZNHxOCeTtQky-H8hYArLqJuM2zWVkm24ZMCmnXdJXUyWRy5dewG9oaC30FjhR4G0KlGFwHZgpvmNj_KztY0-XPC-nFGCrNzb2BHfgr_Sd8kgW1kSxEgpZn9O5qRVrGJzz0oFyvxUI93ve39NQf17cKnMQiSlDqlKUUHzCMtjffVux7DyJ1sBUDQ/s4032/01,2023%20Pick%20and%20Shovel%2010km%20trail%20race(7).jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXBPOZNHxOCeTtQky-H8hYArLqJuM2zWVkm24ZMCmnXdJXUyWRy5dewG9oaC30FjhR4G0KlGFwHZgpvmNj_KztY0-XPC-nFGCrNzb2BHfgr_Sd8kgW1kSxEgpZn9O5qRVrGJzz0oFyvxUI93ve39NQf17cKnMQiSlDqlKUUHzCMtjffVux7DyJ1sBUDQ/s320/01,2023%20Pick%20and%20Shovel%2010km%20trail%20race(7).jpeg" width="320" /></a></div><br /><div><p>Over the next 1.5 hours the racers came through and picked up their kit and then we were beckoned outside for a race brief.<br /><br /></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCDlxgFv-mf3F6FPbbISuYmg3xZxO0frzUPUC-J9UCIWOFLqwvkw1VpOp8vl43L3gLyCtX1iflhX7Jd1cFPAF3TWjfgmCLHuMAq8pulmvH0kmB8-WWBTgxVMjg8IY_1Sh_WcNCwBC-JOGfc909l8FtvT6q1FbFg0-kUew-X8qIgv_bWpBZYu3r3EOI1Q/s4032/IMG_4515.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCDlxgFv-mf3F6FPbbISuYmg3xZxO0frzUPUC-J9UCIWOFLqwvkw1VpOp8vl43L3gLyCtX1iflhX7Jd1cFPAF3TWjfgmCLHuMAq8pulmvH0kmB8-WWBTgxVMjg8IY_1Sh_WcNCwBC-JOGfc909l8FtvT6q1FbFg0-kUew-X8qIgv_bWpBZYu3r3EOI1Q/s320/IMG_4515.jpg" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2DsDhxzY1VdVkCd2TBaaI3dmKXDIDCcYm4pEWEJeDFPx-m0BlWZPEXTIHNnKn4VeTJzsLPRU-o6HaG2tjD6YmRgKQ96XG89cKOAi0Iw8iHFXXko2RpLrQcu4VBnt-6FsRnvbiLvH5FAfPc0SQUViCACOnA6qpVbsjxwyckvlmavZlybVZGnLtcCL52Q/s4032/IMG_3204.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2DsDhxzY1VdVkCd2TBaaI3dmKXDIDCcYm4pEWEJeDFPx-m0BlWZPEXTIHNnKn4VeTJzsLPRU-o6HaG2tjD6YmRgKQ96XG89cKOAi0Iw8iHFXXko2RpLrQcu4VBnt-6FsRnvbiLvH5FAfPc0SQUViCACOnA6qpVbsjxwyckvlmavZlybVZGnLtcCL52Q/s320/IMG_3204.jpeg" width="240" /></a></div></div><br />We all pretended to try and stay dry for those moments and then off to the start line, where we were not held long before we were off and running.<br /><p>The course started on a gravel road which climbed quickly, then a fast decent to a turn onto a rough section of double track. This popped out onto a gravel road again before once more zipping into some single track. This was close to 0.5 km in length and plenty of time to get the field spread out, so the single track section didn't really bottle neck too badly. The single track had huge puddles, the kind that eat your momentum. If your feet were not wet yet, they were now. <br /><br />I was running in the third position at this point and hanging with the top two runners. We popped out of the wood, ran across a small field and then onto the main loop. <br /><br />MacDonald Sport Park (the name of the venue) is a fairly wide gravely / crusher dust trail system. It doesn't get a ton of maintenance and therefore the trail, while not technical, is quite rough with some roots and larger rocks. The hills often contain loose gavel as well. <br /><br />By the second kilometer, I was over taken and fell to fifth, with the top two guys kicking it up even further and pulling away. I was then side by side with some other runners, going back and fourth with a few guys over the next kilometer. <br /><br />That first section of trail is predominantly down, which means we need to go back up. The far side of the loop is hills. Steep, short, power hills. I have run in here a lot, both solo and with canicross dogs. I know how to accept the hard pounding of the down hills and took advantage of that. With the mud, slippery rocks and deep puddles, I drew upon a lot of experience and pushed hard top pull away on the descents. Soon I was back into a solo fifth position with a small gap. <br /><br />This lasted for a bit but then Colleen Wilson pulled along side. Her climbing strength was awesome and we ran side by side through deep puddles and heavy mud and slippery rocks until about the 6th kilometer and which point she started to pull away. </p><p>My goal was to worry about me though and what I had in the old man legs. As I started lap 2 I knew I had to take advantage of the downhill section to gain as much of a gap advantage as possible, so I held the effort.<br /><br />My breathing training was coming into its won as well. I was getting good deep breaths and feeling as strong as I could, thanks to Gilles and O2Max for that.<br /><br />I was able to keep Colleen in my view and a couple of other runners just slightly ahead until we started to go into the twisty hilly section. <br /><br />Finally, the big hills were done and I pulled back to the field area for a final time with some cheerful volunteers pushing me along. Only about 800m to go! </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrsnMMi01Y2lDm2KLQUS-3SfG9MfmG-ACfoGe9A0SlswUT2Jee6mCBuSvdAR5r0xy6BKlxSxZU6WvaPGWpxGJJshqyLhEMJn4Mmh33wEh9e1fbRrEzLBktJWbSyKgn1e5ClY3r1mh9YRka86bL2D5E8imRSEx_pYHu3F9vZ6wtnEOdiY5wCpKHDkp8bA/s1920/IMG_4552.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1920" data-original-width="1720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrsnMMi01Y2lDm2KLQUS-3SfG9MfmG-ACfoGe9A0SlswUT2Jee6mCBuSvdAR5r0xy6BKlxSxZU6WvaPGWpxGJJshqyLhEMJn4Mmh33wEh9e1fbRrEzLBktJWbSyKgn1e5ClY3r1mh9YRka86bL2D5E8imRSEx_pYHu3F9vZ6wtnEOdiY5wCpKHDkp8bA/s320/IMG_4552.jpg" width="287" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">This was now about me. I had glanced back and no one was in sight, and I knew I couldn't catch the runners ahead, but I wanted to run as strong as possible so pushed harder through the single track, the gravel road and then the double track sections, finally climbing up the road toward the finish until the sharp descent to the line. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwOMEfDjhshUyQ5YVdesQqP2V3gRfTe232G7XQkv9kdkk0cMqtddIupvnpGDf8bqemyYs92aEJ8-c_Kjwz3FA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><div class="separator" style="clear: both; text-align: left;"><br /></div>Cheering volunteers were there and the top 5 other finishers. A couple guys ahead went back out as they were doing laps at this point, while four of us caught our breath then went out for a nice cool down run and a chat. <br /><br />My official time was 45:40 and it was tough. It was definitely a course suited to strong cross country runners, able to dig through puddles and mud and short choppy hills. Four people ahead (at least) were people with decent or exceptional cross country records so it makes a lot of sense. <br /><p><br /></p></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXdVX76z7e4e8NZ1vA1NILqW9Fnm0eh3pMmIqk-f7JDKf6SNi2r6gsh7gK2_AB1S7BPSBxgW5GYfjRpBrDdl18tbgxpY9C2SDBhkz1JbsVyqjBr9kN8p8kQnNmrvaQnRHOZ0s-RwDp1PKnCusWv12MlZZ8KI4x1QlquhxG7E2itNeZqFhrg3TqzQ1PvA/s4032/01,2023%20Pick%20and%20Shovel%2010km%20trail%20race(4).jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXdVX76z7e4e8NZ1vA1NILqW9Fnm0eh3pMmIqk-f7JDKf6SNi2r6gsh7gK2_AB1S7BPSBxgW5GYfjRpBrDdl18tbgxpY9C2SDBhkz1JbsVyqjBr9kN8p8kQnNmrvaQnRHOZ0s-RwDp1PKnCusWv12MlZZ8KI4x1QlquhxG7E2itNeZqFhrg3TqzQ1PvA/s320/01,2023%20Pick%20and%20Shovel%2010km%20trail%20race(4).jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I chose my On Running Cloudventure Peak and Darn Tough Nordic socks to keep my feet happy. Of my 8 pair of trail shoes then had a good level of aggression while still some comfort. And I always choose longer socks for trail running, especially in mud/water/snow with wool socks or wool blends being key for me. <br /><br />It was great chatting with many runners, chatting with fellow BLT Runners Nicole and Jacquelynn (really stepping out of their comfort zones on races like this).<br /><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTTTVrn7IEYNGWQubsB5eCxzYB6PKVn9Esp8Arkr2loJgq-Dld9vIF5KfmRatIa0PQ50qLWIpwqlNmISCivjwGVA6eFBI4CZeV8X57N1UjfwelTErKDKbT-EnsBnixTAULrCJZarcBRuEdBVELE_wiOLU2Wr4x-xwyrq_oJo3Q8m2WBbp9jqOKKoHDTA/s2048/01,2023%20Pick%20and%20Shovel%2010km%20trail%20race(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1194" data-original-width="2048" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTTTVrn7IEYNGWQubsB5eCxzYB6PKVn9Esp8Arkr2loJgq-Dld9vIF5KfmRatIa0PQ50qLWIpwqlNmISCivjwGVA6eFBI4CZeV8X57N1UjfwelTErKDKbT-EnsBnixTAULrCJZarcBRuEdBVELE_wiOLU2Wr4x-xwyrq_oJo3Q8m2WBbp9jqOKKoHDTA/s320/01,2023%20Pick%20and%20Shovel%2010km%20trail%20race(1).jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">So again a big shout out to AO Racing with Jason and Peter and the great group of volunteers. The race went off so well, and I look forward to future races with them, either running or helping out. If you are in Nova Scotia or willing to travel, add their races to your bucket list and follow them on Facebook and Instagram<br /><br /><a href="https://www.facebook.com/allouttrailracing" target="_blank">https://www.facebook.com/allouttrailracing</a><br /><br /><a href="https://www.instagram.com/allouttrailracing/" target="_blank">https://www.instagram.com/allouttrailracing</a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Shout out to their event sponsors: Aerobics First, Sportwheels, 5K Cafe, On Running, Smartwool, Buff, and 3 Mile Outfitters.<br /><br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQuP7sBViUdvpdhKOL4Sesm_5f8PvrYBCCkxcrUQKDcmQoYZ8t2Dwv3m-YRqYn38ZpJSacTp56IWIROUBDo7Ov_Iukj_qhtdz9En70QqbRq6eDTPgsO5faatojL2g_OJ8MZ3e5GFNRYYbvXbVSXE07Y6Srp-IiIyr_zJWPkmwW1UH-RUmsbCRZpkwiqg/s4032/IMG_4523.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQuP7sBViUdvpdhKOL4Sesm_5f8PvrYBCCkxcrUQKDcmQoYZ8t2Dwv3m-YRqYn38ZpJSacTp56IWIROUBDo7Ov_Iukj_qhtdz9En70QqbRq6eDTPgsO5faatojL2g_OJ8MZ3e5GFNRYYbvXbVSXE07Y6Srp-IiIyr_zJWPkmwW1UH-RUmsbCRZpkwiqg/s320/IMG_4523.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRa-2j6QdE2-weQmEsbpR62v2j0l08uF5a-aPcIGuyCNljzu6fGH1vnjZ5ukE-lsKj_g5n4p57tX7476SWWPO6LSLE1wV8BoskiRSfxgVkue1LfmP4vibJze0juhPAlx7PcM9FBOZvniS2G8KLV00yAiz-do2dvTNMMfKwcmlgsBjn3_AMCV9zi5Tzfg/s4032/IMG_4569.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRa-2j6QdE2-weQmEsbpR62v2j0l08uF5a-aPcIGuyCNljzu6fGH1vnjZ5ukE-lsKj_g5n4p57tX7476SWWPO6LSLE1wV8BoskiRSfxgVkue1LfmP4vibJze0juhPAlx7PcM9FBOZvniS2G8KLV00yAiz-do2dvTNMMfKwcmlgsBjn3_AMCV9zi5Tzfg/s320/IMG_4569.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCsAhrmCdLwUx6WvzE7__n3YrGS7T1ExVRSN0PHt83hhRmUWRwqQAndZheVMxXuDF72IV8Ikrj-5volah9maZYTu-HhR1QWDCDgB8u2AjUOd29kMct25BotCSGVpaYGaGO1Q8VwtQ3qUZWWGoXfF8GIGeWHF0RtPxoEYyK5GO-N_JpL-9TPGqB2bUexA/s4032/IMG_4509.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCsAhrmCdLwUx6WvzE7__n3YrGS7T1ExVRSN0PHt83hhRmUWRwqQAndZheVMxXuDF72IV8Ikrj-5volah9maZYTu-HhR1QWDCDgB8u2AjUOd29kMct25BotCSGVpaYGaGO1Q8VwtQ3qUZWWGoXfF8GIGeWHF0RtPxoEYyK5GO-N_JpL-9TPGqB2bUexA/s320/IMG_4509.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><br /><br /><br /></div><br /><br />Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-63573254173389013842023-01-01T17:19:00.003-04:002023-01-01T17:19:49.886-04:002022 Year in Review<p> Let's start 2023 with a quick look back at 2022. </p><p>I'll start by saying that 2022 was kind of a recovery year in a way. After 2 years of hard running in virtual races, then an epic Fall of 2021 doing ultra distance events, my body was tired. Initially I had planned on training for a Spring 10 km race, but instead, as time ticked away, I knew what I really needed was to recover. <br /><br /></p><p>Now, I also kept to my monthly goal of a 5K run under 18 minutes, and I made it all through 2022 with at least 1 fast run a month. It is nice to know that I can still summon a little speed, even when I am not at 100%. </p><p>After some physio (thanks Anita at Beaverbank Physio), so massage therapy from Seaside Chiropractic, and of course the mighty Alan, my chiropractor also at Seaside, my recovery took a mere couple of months, and I was feeling decent again. </p><p>So let's look at some of my highlights and get to it (with pictures!):</p><p>Parkrun started back up, and I was on the line from the first run. I ran with lots of friends, made new friends, and after a 2 year break, finally hot 50 official parkruns.<br /><br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD--x8lWv_ODmq83mU4BwQ8Dt4zjJ9d4c0bqzOIQnSuHlSQ-OOEU2qXmNcO08op_oC7Q5hN8QTVsYTlvhNZuD15KTBHvSn6DOIgT9SOpYtVfkdBoG85mDLNCnm-K_-ybPQ8oPPxtv4M5l15QKyJ6S_oV9pBoOhmyhaflpDNhrnXJqc9ZMZNtjWWhZILA/s2048/2022-07-23_13-42-25_574.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD--x8lWv_ODmq83mU4BwQ8Dt4zjJ9d4c0bqzOIQnSuHlSQ-OOEU2qXmNcO08op_oC7Q5hN8QTVsYTlvhNZuD15KTBHvSn6DOIgT9SOpYtVfkdBoG85mDLNCnm-K_-ybPQ8oPPxtv4M5l15QKyJ6S_oV9pBoOhmyhaflpDNhrnXJqc9ZMZNtjWWhZILA/s320/2022-07-23_13-42-25_574.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Parkrun also became the venue of my fastest official 5K event, and for those that know the Chain of Lakes parkrun course, it is a tough one. I ran a 17:11, knocking 8 seconds off my old 5K PB at age 48. <br /><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-VkzMOSsfMXW3JHEA7z4wpzV5RSO67DtcY3PzkR_iAFaAYltmcwpJTt5kQKp_ASmv_0PJZ5Zk8QWNhlNPZlIe4wWzTX8l8VyqutXTCqfvOvUKn56TJMaTxlWLE4c3WOtlyb1rEoPH5PFtt8NLi4i6D8r7n356Vr0vEuXggmWLXs-ybqAdznifPa0VcA/s2048/2022parkrunSept1(6).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-VkzMOSsfMXW3JHEA7z4wpzV5RSO67DtcY3PzkR_iAFaAYltmcwpJTt5kQKp_ASmv_0PJZ5Zk8QWNhlNPZlIe4wWzTX8l8VyqutXTCqfvOvUKn56TJMaTxlWLE4c3WOtlyb1rEoPH5PFtt8NLi4i6D8r7n356Vr0vEuXggmWLXs-ybqAdznifPa0VcA/s320/2022parkrunSept1(6).jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxGGXThD33MssT7d9wMSlgKkDse916_SxqGtfPkUJ3pVAOr1CAKWQiHU7E2z_id5qFGbfRl83S3PFAM4BI6J3Blfdrym0Cb6lTJ1DtXyd_KxPz9zUA_tflfiINaysHNRQerIV41paaKkiZWgOf3mdDz4ObipnyOnhhZRh4B9qSEAJyK3zAFwqoMs9d_Q/s2532/2022-09-03_14-13-35_000.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxGGXThD33MssT7d9wMSlgKkDse916_SxqGtfPkUJ3pVAOr1CAKWQiHU7E2z_id5qFGbfRl83S3PFAM4BI6J3Blfdrym0Cb6lTJ1DtXyd_KxPz9zUA_tflfiINaysHNRQerIV41paaKkiZWgOf3mdDz4ObipnyOnhhZRh4B9qSEAJyK3zAFwqoMs9d_Q/s320/2022-09-03_14-13-35_000.png" width="148" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">That same day, I also hit my longest ever open water swim. It was a solo effort and as a non-swimmer, I was super happy to have achieved this over 1 hour swim. <br /><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijhWYWYRD_5pOvpXaZqCKLQEZwH4R0baoghiz1Mqsh5iHaPgt4oGda1P7tInKF2UGkOIBENM7NLx_ho3AQ94iGB6evbo1SgpOJ_NmyMe7PgZXEz-6H3WIbFztiaXahuKEuQijjsMa-oqPtE-ISfwrDyhrzcoLos8xxY2KvAGsV9tYTweWjEKWl3jfcxw/s4032/2022-08-26_12-42-08_983.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijhWYWYRD_5pOvpXaZqCKLQEZwH4R0baoghiz1Mqsh5iHaPgt4oGda1P7tInKF2UGkOIBENM7NLx_ho3AQ94iGB6evbo1SgpOJ_NmyMe7PgZXEz-6H3WIbFztiaXahuKEuQijjsMa-oqPtE-ISfwrDyhrzcoLos8xxY2KvAGsV9tYTweWjEKWl3jfcxw/s320/2022-08-26_12-42-08_983.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Though I was not at my peak in the Spring, I wanted a new challenge, so I took on the world of canicross. I was happy to have had so many friends that helped me out by loaning me dogs to run with. While, I had many great runs, I have to say my 14:50 min 4.6km run in Moncton with Loki was a thing of magic. <br /><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6jiIulY6JWI6QJicm1FF5_OA4--vLE_RdMJTKIemmUWXsyuOWqdoKudxOLf0LS-S5uMUeagCFj1d2yHXTwmk-MKQuSxtxT5vGkIKLtZ-1cxTCXO65Ro6TQfU13Dtf1w0M-tBVvHl8jM3qVVFCV984TmWjvYDR724Ir4wGRf0AeVt2NcsE0TqFmvQBMQ/s2457/IMG_4930-83.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1638" data-original-width="2457" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6jiIulY6JWI6QJicm1FF5_OA4--vLE_RdMJTKIemmUWXsyuOWqdoKudxOLf0LS-S5uMUeagCFj1d2yHXTwmk-MKQuSxtxT5vGkIKLtZ-1cxTCXO65Ro6TQfU13Dtf1w0M-tBVvHl8jM3qVVFCV984TmWjvYDR724Ir4wGRf0AeVt2NcsE0TqFmvQBMQ/s320/IMG_4930-83.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I didn't enter many races this year other than parkrun but I did find some good results when I did.<br /><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGZ6YVHPR8wQ3m1efTel6DUR5mEjBBg4WxvCzqC9AXrthxtVqSx6CEmmB4Fb99I1Hl5jPvAgE4GCeVAeRGFc6IZd3P6nAQoi_oydLOe8s7NlgD_PUY0gYq2ZIfmIZc0lAnSEebF08Z3oUbG5SXtiGvWnoez2QN4klElMRKB8JgnRPfkD6vjoWUkgCF9w/s960/2022-06-06_14-54-28_857.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="768" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGZ6YVHPR8wQ3m1efTel6DUR5mEjBBg4WxvCzqC9AXrthxtVqSx6CEmmB4Fb99I1Hl5jPvAgE4GCeVAeRGFc6IZd3P6nAQoi_oydLOe8s7NlgD_PUY0gYq2ZIfmIZc0lAnSEebF08Z3oUbG5SXtiGvWnoez2QN4klElMRKB8JgnRPfkD6vjoWUkgCF9w/s320/2022-06-06_14-54-28_857.jpeg" width="256" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">First place at the Bridgewater Tire Trot. That is 3 years in a row (with a 2 year break of not being held).<br /><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh95HAzIwr-g2C8MR0djqspha9x_YVfT_cNwjfLMqZIvbvq-WCJhQBvEGHdx76aVF5z2qeFKUTbK_w9h1Wcj1KYSLJEjQMnOxkX1FpnVHqE_qb-Hvq092ox-hjbKSHp5ZRDPMEjx8KEvt--VzAthnLa1_drKwNWYwshYmukiTsQqQCmNEATrrNS7z8ZjA/s4032/2022-08-01_12-29-28_813.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh95HAzIwr-g2C8MR0djqspha9x_YVfT_cNwjfLMqZIvbvq-WCJhQBvEGHdx76aVF5z2qeFKUTbK_w9h1Wcj1KYSLJEjQMnOxkX1FpnVHqE_qb-Hvq092ox-hjbKSHp5ZRDPMEjx8KEvt--VzAthnLa1_drKwNWYwshYmukiTsQqQCmNEATrrNS7z8ZjA/s320/2022-08-01_12-29-28_813.jpeg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Natal Day I did the Mile and ran a 5:06, followed by the 5.6 mile event the next day where I ran a 3:37 pace, which was what I wanted to be able to hold for 10km. I felt good after that run, so I knew that my 10 km goals were not too far away.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvjBrKjySg6U3FMSOZHGvzxYd9yCCK6jXlRzv8tNM54Tk_CL3JL27wpMIfCRRvL_92BzCLFsZq_V3byi0ETR4gEpWsnWN1mO03hLnABbybssyFTb2qJ3v-sMA3luahw1rhMH0d4Xhy2teeg9uwTKCQI2GfKuRBlDz0DsbK33L10ct0j3QW_X8_oL6jlw/s1000/10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="668" data-original-width="1000" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvjBrKjySg6U3FMSOZHGvzxYd9yCCK6jXlRzv8tNM54Tk_CL3JL27wpMIfCRRvL_92BzCLFsZq_V3byi0ETR4gEpWsnWN1mO03hLnABbybssyFTb2qJ3v-sMA3luahw1rhMH0d4Xhy2teeg9uwTKCQI2GfKuRBlDz0DsbK33L10ct0j3QW_X8_oL6jlw/s320/10.jpg" width="320" /></a><br /><br /></div><div class="separator" style="clear: both; text-align: left;">And finally I entered the Valley Harvest 10km race. Here I finished second overall (which is great enough) but also achieved a new PB in the 10km. Now this PB is hard to nail down. My official race time is 36:11 (my old PB was a virtual race in 36:15) but the course seemed to measure long (based on a lot of factors, but it seems consistent with all runners) and I crossed the 10km mark at 35:51. So either way, PB. I am happy. <br /><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVbPRGCB8GIPL-OnCWlHN8m6bZ3sdmlIV9XS-019i2GbOol0dFmIjlHJ5jOGu7US_4DJyuYkJv27jtiWNcd5MagrmXjuv-V8bJxkbBs89_XSnRJeDeuESEy_Fk4DurSJpO_O-b16do5JmEWy7A4OW_ptV4im-_vzSbBMB3N2BrxyuqToV5-aFb6M2Jiw/s2000/v02max(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2000" data-original-width="1488" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVbPRGCB8GIPL-OnCWlHN8m6bZ3sdmlIV9XS-019i2GbOol0dFmIjlHJ5jOGu7US_4DJyuYkJv27jtiWNcd5MagrmXjuv-V8bJxkbBs89_XSnRJeDeuESEy_Fk4DurSJpO_O-b16do5JmEWy7A4OW_ptV4im-_vzSbBMB3N2BrxyuqToV5-aFb6M2Jiw/s320/v02max(1).jpg" width="238" /></a><br /><br /><div style="text-align: left;">I took a trip to Moncton to meet up with Gilles at O2Max testing. Honestly, this was before I hit many of my fastest times, and before I did my VO2Max test with him, I was kind of in a funk. Part of it was a still recovering body, but also the idea that maybe I had maxed out my abilities. Gilles assured me, after my test, that I still had a lot to give. I began breathing training with him and even a few weeks of that really helped open up the air ways and by Fall my lungs were happy as ever. It was nice to find out my lung potential was no where near maxed out. So this is a journey I will continue on and see where it leads. <br /><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8veuKdt7TWmrIEBZ8_ch35QvhNo2kbAWkxR8OCaIdFtB8xTAdN3uQ8HJ3I9LYD3fArQyS8ddvzINrj9lE1gZlBX92TJNMKaHzVJBD3GTmxjEOxzdyn8cvAa4kA-EpLsVEyWBgrOkUW1BmozjOhz7YGVxLUVuwUkBeor3YotcTDdEf0yp4xzxh0_3ESg/s3088/2022-06-16_19-45-02_270.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2320" data-original-width="3088" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8veuKdt7TWmrIEBZ8_ch35QvhNo2kbAWkxR8OCaIdFtB8xTAdN3uQ8HJ3I9LYD3fArQyS8ddvzINrj9lE1gZlBX92TJNMKaHzVJBD3GTmxjEOxzdyn8cvAa4kA-EpLsVEyWBgrOkUW1BmozjOhz7YGVxLUVuwUkBeor3YotcTDdEf0yp4xzxh0_3ESg/s320/2022-06-16_19-45-02_270.jpeg" width="320" /></a></div><br /></div><br />I still managed to hit the trails as well, leading the Sportwheels Thursday night trail ride all Summer long. We ended the season with a 50Km ride from Hubbards to Chester and back. <br /><br />In all I ran 2463km, biked 2761 km, swam 27344m and hiked 306 km. 2022 wasn't too bad at all. <br /> </div><br /><br /><br /><br /><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><br /><br />Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-42409237801897210562022-09-05T15:46:00.000-03:002022-09-05T15:46:13.851-03:005K PB, parkrun 50, My Other Run Club<p> In 2019 parkrun came to Nova Scotia. There is lots of info about parkrun out there, but quickly, it is a free timed 5K run that takes place all over the world and is hosted by volunteers. The courses are paved, smooth, rough, rocky, hilly, flat, and even beaches. But they all have the concept of a welcoming 5K open to all and always free. Our local course, Chain of Lakes, is paved, straight, and "just one hill," with that hills being the entire course. While there are first finishers, there really aren't winners. You totally can treat this like a race, or a fun run, a hard effort, a relaxing way to start a Saturday, or any combination of the above. Your times are recorded in your personal online info page and your "membership" is good at any parkrun anywhere in the world. <br /><br />So I missed the first parkrun, where Craig came first and raved about how this small but fun little event was worth checking out. So I came the next week with the goal of running at a moderate pace and helping some other runners try to get to their goal time. Luke came first this week. <br /><br /></p><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_IdujijPJ8njryy8-p4E2R_-FNEVopzo85G3t7jtpRGaWtX65Q6K4hjFvPQdmN0IInIrQvrSncUo6yUnLiFxDwqVFJRJjQYrSliOM59Q1Q__jWV1ITbOsjaSLDEyNpf3BfDopZeAwBoajkqCkQQp993VHhS7ohMBt7iJTg_60PV6Qbag6o4fL0RHJCA/s960/54525941_513204652418998_2867487262512250880_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="960" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_IdujijPJ8njryy8-p4E2R_-FNEVopzo85G3t7jtpRGaWtX65Q6K4hjFvPQdmN0IInIrQvrSncUo6yUnLiFxDwqVFJRJjQYrSliOM59Q1Q__jWV1ITbOsjaSLDEyNpf3BfDopZeAwBoajkqCkQQp993VHhS7ohMBt7iJTg_60PV6Qbag6o4fL0RHJCA/w400-h225/54525941_513204652418998_2867487262512250880_n.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><p>In week three I was the first finisher and found the fun of running a hard 5K. This soon became my goal. A good hard 5K at least once a month, which then became a sub 18 minute 5K once a month. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC-rUVGoDeWsb0KGCRHngRmWfXmBULHAHo_WMOwTPBnGg6MOArzb9-uAzW2rapAPY_iGp25zQvrIv1EsRctzHuJGGUB_ec4icl_gafjNCyC1YQAVmEHuWGBjv5n1BGPeHgdyPmTXcGrABlgvFqRU1X_cyjqfhfwXvqQne3EgrGy7IjvaQ5592Fvf2Wgg/s2048/67113535_10156091377716688_5127017639373176832_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC-rUVGoDeWsb0KGCRHngRmWfXmBULHAHo_WMOwTPBnGg6MOArzb9-uAzW2rapAPY_iGp25zQvrIv1EsRctzHuJGGUB_ec4icl_gafjNCyC1YQAVmEHuWGBjv5n1BGPeHgdyPmTXcGrABlgvFqRU1X_cyjqfhfwXvqQne3EgrGy7IjvaQ5592Fvf2Wgg/s320/67113535_10156091377716688_5127017639373176832_o.jpg" width="320" /></a></div><br /><p>The BLT Runners have taken the Chain of Lakes parkrun on as our second run family. In Canada we are one of the top teams as far as participation goes, and the bulk of that has been at our local run. We've embraced the running, the volunteering, and the post run coffee (now at the 5K cafe!)</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyfrwMsS_2TcRybOE5ZO2BH-OsVlfNi-cDrEyj0h7MEH2_7Kl259GXNqvsfS-MZX4L3pMGCUoLcNHAnPsLoFdRMo5aBRkTa3x_-EY9pLe0DjsEQkBq5C4NWVPCVL3CYQSzvTTQ1-5s6KVguCs7QRRh2iCTG70UbD3y4BXgfIP8eXRUK2hoLzPJ2v7-Jg/s1437/55731118_10155838510911290_447671480713478144_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="1437" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyfrwMsS_2TcRybOE5ZO2BH-OsVlfNi-cDrEyj0h7MEH2_7Kl259GXNqvsfS-MZX4L3pMGCUoLcNHAnPsLoFdRMo5aBRkTa3x_-EY9pLe0DjsEQkBq5C4NWVPCVL3CYQSzvTTQ1-5s6KVguCs7QRRh2iCTG70UbD3y4BXgfIP8eXRUK2hoLzPJ2v7-Jg/s320/55731118_10155838510911290_447671480713478144_o.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0akNI7ayJAmdt7hmUZnjXEFpKzUBRQqtDUTyTmxe75HAPE2COvcSNzQG1ZG4_-bNxfGa5EkMURtzAr1abnqBc7jG5ynUa4ZSjc3SdI3wovwrCHa5dLimCbNhWXoXE6W0nNZegDyf8zsWdrFSF7zPIJHs_YqaGvg97SVzXSo7zPKc7qLRN8Xcnj1l5EQ/s2048/2022-07-16_14-49-42_506.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0akNI7ayJAmdt7hmUZnjXEFpKzUBRQqtDUTyTmxe75HAPE2COvcSNzQG1ZG4_-bNxfGa5EkMURtzAr1abnqBc7jG5ynUa4ZSjc3SdI3wovwrCHa5dLimCbNhWXoXE6W0nNZegDyf8zsWdrFSF7zPIJHs_YqaGvg97SVzXSo7zPKc7qLRN8Xcnj1l5EQ/s320/2022-07-16_14-49-42_506.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyZlvHIRs7WJV2iM-AOFgh6A9UpYj707FCGb6G0MABiSVCwM8nfUTnClkLg3LrW7Zsi8WKE94VfF3Nj0Ohh7Sl12jwrBGxZQ-z0lIUkwl9GHU-eJrdiZyh04KMN2TTHtmwuMUOOdCocOCdqXoxcQWWvk30RdJ9_IkNHYwXBhCu45P6DB2BX4yx4a5Jpw/s1440/parkrunmar2022(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1440" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyZlvHIRs7WJV2iM-AOFgh6A9UpYj707FCGb6G0MABiSVCwM8nfUTnClkLg3LrW7Zsi8WKE94VfF3Nj0Ohh7Sl12jwrBGxZQ-z0lIUkwl9GHU-eJrdiZyh04KMN2TTHtmwuMUOOdCocOCdqXoxcQWWvk30RdJ9_IkNHYwXBhCu45P6DB2BX4yx4a5Jpw/s320/parkrunmar2022(1).jpg" width="320" /></a></div><br /><p>While I have managed to be a parkrun tourist twice in Boulder, Colorado, the bulk of my run have been at the Chain of Lakes. Parkrun has milestone achievements and I reach my 50th run a few weeks back (I am now at 56). I unlocked the 50 run shirt as well! I do try and volunteer occasionally as well.<br /><br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrODkGPnKGe9mHHDfKOTSqLTyPv96x37-Kw9vStRGP-dm27qIDvPp30FBQPwZIqERCumhOPpDUmFrsk_zeX4aIPVFcKZnxGW6T_b3V2NDNmDEON3bHTfCmQ84eAy9CrBmVlKGzRSPzJ0wY9zTeUW8aJdpqlSirJsw8UDnKyXAdkMI-Nz12Qc6UzJMPLw/s2048/295137906_1277187432687379_4122930303636712014_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrODkGPnKGe9mHHDfKOTSqLTyPv96x37-Kw9vStRGP-dm27qIDvPp30FBQPwZIqERCumhOPpDUmFrsk_zeX4aIPVFcKZnxGW6T_b3V2NDNmDEON3bHTfCmQ84eAy9CrBmVlKGzRSPzJ0wY9zTeUW8aJdpqlSirJsw8UDnKyXAdkMI-Nz12Qc6UzJMPLw/s320/295137906_1277187432687379_4122930303636712014_n.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXGpH_HKRXax6csYliOKM4meXjdyAqjmjGGrGxdKRExLSJmygRGy4kBjfkvNeBlTiAFa7m6MZiq6FYFFiEw9xEt-Z09ecZ0Yv1V9MFzs0qmAnEkVp_nug2XYAL4sso75SofFgdy6vELhYQNHnxovSXT3UagouYRmqt3CHYRNYWMXvfzOn5TnW3vux1pA/s4032/2022-08-13_11-48-21_929.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXGpH_HKRXax6csYliOKM4meXjdyAqjmjGGrGxdKRExLSJmygRGy4kBjfkvNeBlTiAFa7m6MZiq6FYFFiEw9xEt-Z09ecZ0Yv1V9MFzs0qmAnEkVp_nug2XYAL4sso75SofFgdy6vELhYQNHnxovSXT3UagouYRmqt3CHYRNYWMXvfzOn5TnW3vux1pA/s320/2022-08-13_11-48-21_929.heic" width="240" /></a></div><br /><p>While I have had many fast runs, and lots of first finishes, some of my favorite runs have been pacing friends to goal results.<br /><br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDbljzFusB6GLPFWpY_h2iU_xMgzktPe0ikOgu6AJUGUhbFd_lsONn_-ISnz8-V2m45HLluoK6dB1_3lG8NioWAnr_aI4docBpbW4OT6ZV_W_c5KxwzCvQSCk6m18RMtcTDKMOx83wwcrzRbyYrTdsWyTk4pWbaWoI3vvoY3bgIzqZCqvOl6ETJ1VEMQ/s1031/pace5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="989" data-original-width="1031" height="307" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDbljzFusB6GLPFWpY_h2iU_xMgzktPe0ikOgu6AJUGUhbFd_lsONn_-ISnz8-V2m45HLluoK6dB1_3lG8NioWAnr_aI4docBpbW4OT6ZV_W_c5KxwzCvQSCk6m18RMtcTDKMOx83wwcrzRbyYrTdsWyTk4pWbaWoI3vvoY3bgIzqZCqvOl6ETJ1VEMQ/s320/pace5.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5-8hcjJEOcyG6g2oIF5o0gHrqhgxRMr4BN4Erx0AeK870DlnxgBXZHi8-zzvREUrzEl9GPFIyxsBjJJ6OPdiVBsTEMMmH29M6ZYVEQeOrcNyRhCdF0WcbxJkifAoUB1hSs5Y4BX-cWekW7ijhDdIYOU2l2cn3imbC0uWASzfGaK3SQxiUIEqfxZOTWw/s1203/pace3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1203" data-original-width="1158" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5-8hcjJEOcyG6g2oIF5o0gHrqhgxRMr4BN4Erx0AeK870DlnxgBXZHi8-zzvREUrzEl9GPFIyxsBjJJ6OPdiVBsTEMMmH29M6ZYVEQeOrcNyRhCdF0WcbxJkifAoUB1hSs5Y4BX-cWekW7ijhDdIYOU2l2cn3imbC0uWASzfGaK3SQxiUIEqfxZOTWw/s320/pace3.jpg" width="308" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlzLAlPCYICE3QepCWMXFZ4psohLnN-hPihlWZY6N08LcMv2AHV3slw8t5Eo_Y3kBPexPIwA7QoyXZeeFAUoo-O_gqbNfYS6ZSibcXgg4r-ciCcSdZ0TKCmqi7-p-CniOBfYHYcMhPXDniePVgJG6zyvqmrwk7wIJeuHiQXfokSfQvRcfWTt1hhaJI0Q/s481/pace2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="481" data-original-width="450" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlzLAlPCYICE3QepCWMXFZ4psohLnN-hPihlWZY6N08LcMv2AHV3slw8t5Eo_Y3kBPexPIwA7QoyXZeeFAUoo-O_gqbNfYS6ZSibcXgg4r-ciCcSdZ0TKCmqi7-p-CniOBfYHYcMhPXDniePVgJG6zyvqmrwk7wIJeuHiQXfokSfQvRcfWTt1hhaJI0Q/s320/pace2.jpg" width="299" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh97G1ZWa4tKIcheZIVb3MEzokDwl_iRnrMouaiJsfSpqG2dDqKVFjQQUsk6j11ONVHumdfyZkcyicbXTS4xQ59nCfzn9KHrgiar1LGC85GBfnbZ0h_mgrCEXGhpbqkMX_dDFt-oagnG_QXTZS9IuNJ8WsxYK-Kcu-xaGP-UYNuAyLgJj9Nv0WN9Jf7Dw/s410/pace1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="410" data-original-width="351" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh97G1ZWa4tKIcheZIVb3MEzokDwl_iRnrMouaiJsfSpqG2dDqKVFjQQUsk6j11ONVHumdfyZkcyicbXTS4xQ59nCfzn9KHrgiar1LGC85GBfnbZ0h_mgrCEXGhpbqkMX_dDFt-oagnG_QXTZS9IuNJ8WsxYK-Kcu-xaGP-UYNuAyLgJj9Nv0WN9Jf7Dw/s320/pace1.jpg" width="274" /></a></div><br /><div>And while this course is far from what people consider to be fast (with a 2.5km uphill finish), I have rose to that challenge and set all my PBs in the 5K on this course. In 2019 it was a 17:19 chasing down the course record holder Kyle, in 2020 it was a solo effort during COVID lockdowns of 17:14, and now just this past weekend I dropped it again to 17:12 officially. I wasn't sure I had another one at this pace in me but dang, I did. <br /><br /><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj53VGskcTvok0ImVCES540fr4vGNw00TU6ehFAKZzd6Y9mEflcMF59KODpfZKfVgge0bKfcmxhpU3jHC49dRD1smK_30O0VWK5tevxWDcOg4-4zpYU0e_yyHd-2AVG8qScsGwXdKOvtORkvw4SbmWGbpSPSjOLVI5gTuGFfcxtCb46m3ZWdxAfe-D4mA/s2048/304852489_404397335132853_5487718100482684921_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1360" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj53VGskcTvok0ImVCES540fr4vGNw00TU6ehFAKZzd6Y9mEflcMF59KODpfZKfVgge0bKfcmxhpU3jHC49dRD1smK_30O0VWK5tevxWDcOg4-4zpYU0e_yyHd-2AVG8qScsGwXdKOvtORkvw4SbmWGbpSPSjOLVI5gTuGFfcxtCb46m3ZWdxAfe-D4mA/s320/304852489_404397335132853_5487718100482684921_n.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqv-sKAknWoTK7Jj1YspZmYCINfMJsqo0p-hzs054opPcZOyMT674sT7xfttCw_vpNGtXqWRX4McuxzZcfvnbYowWmbGYTEM0VCDyAvLVz-fl5skp0r98wxx9A6YUIRvbc21G_JD-XNHra0A_F7fon56Lx6nhV1vMGZTUQz9DKowkx4QhcavV5cGYyAw/s2048/302182694_948862969849099_3725061265235932229_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqv-sKAknWoTK7Jj1YspZmYCINfMJsqo0p-hzs054opPcZOyMT674sT7xfttCw_vpNGtXqWRX4McuxzZcfvnbYowWmbGYTEM0VCDyAvLVz-fl5skp0r98wxx9A6YUIRvbc21G_JD-XNHra0A_F7fon56Lx6nhV1vMGZTUQz9DKowkx4QhcavV5cGYyAw/s320/302182694_948862969849099_3725061265235932229_n.jpg" width="240" /></a></div></div><br /><div>So thanks to the main core volunteers at Chain of Lakes for making sure this event works, thanks tot he BLT Runners for supporting the volunteers, and showing up every week, and thanks to the weather for being so nice last Saturday. </div>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-18237616534969532382022-08-27T17:21:00.000-03:002022-08-27T17:21:02.081-03:00Quick Update: VO2Max Testing<p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">So Wednesday I popped up to Moncton to meet with Gilles at <a href="https://o2max.ca/" target="_blank">O</a></span><a href="https://o2max.ca/" target="_blank">2Max</a> <span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">for a V.O2 Max test. </span></p><p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">I have done great stuff with the info that K</span>inesic Sport Lab <span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">gave me from various blood lactate tests and I really had no idea what new info I could receive. <br /><br />I will also say that recently it is a little hard to get the motivation going because it feels like I have plateaued and at age 48 was there anywhere to go.</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><div><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">So the testing process is pretty simple and straight forward. Initially you test your lung capacity using a spirometer. From here we found out that I have pretty decently large lung capacity, almost 7 litres. So that was good to hear. We also took measurements of body composition: height, weight, body fat.</span></div><div><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><br /></span></div><div> After this the process is nice and easy. You put on a face mask that will measure your breathing as you ramp up through a treadmill running session. As your breath is being measured, so is your heart rate with a heart rate strap. The time on treadmill is only about 15 minutes but you have to push to the end.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMiFoCwGbr-dg9NsXfMJ6i2v7cZR48jv-w77DTuQvujRs4uP-t7bsp2FmsekWXrxIaBOVuIaf4wf7QzqsLl1sxcVYNBMxsHds2LxQIsawid25xg0l_Y6dcTUJE4dUd4d4aTL4pr99stsH6FF-GQp9YsJK4CW_2oIV_zpiFxsDwIztd6e4cYoKdGKaFsA/s2000/298941572_1626492011078593_3440353173146809134_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2000" data-original-width="1488" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMiFoCwGbr-dg9NsXfMJ6i2v7cZR48jv-w77DTuQvujRs4uP-t7bsp2FmsekWXrxIaBOVuIaf4wf7QzqsLl1sxcVYNBMxsHds2LxQIsawid25xg0l_Y6dcTUJE4dUd4d4aTL4pr99stsH6FF-GQp9YsJK4CW_2oIV_zpiFxsDwIztd6e4cYoKdGKaFsA/w298-h400/298941572_1626492011078593_3440353173146809134_n.jpg" width="298" /></a></div><br /><div><br /></div><div><br /></div><div>After the test we determined that I am using 55% of those giant lungs at best. Essentially I am hyperventilating as I get faster but I have the capacity to push through and run like that for long periods. My V.O2 Max is listed at 65 and I know from race results the VDotO2 training system that I am not hitting that level. I sit around a 58-59 usually, though I have seen a 60 once. While your V.O2 Max is only the potential you have, it is telling that with some extra effort to get more control of my breathing, I could certainly push past the plateau I am on. </div></span><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><div><br /></div></span><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">So where to? Learning to breath better. Take advantage of these huge lungs and see where I can go and maybe I haven’t plateaued quite yet.</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><br /></span><div><span style="background-color: white;"><span style="color: #262626; font-family: -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica, Arial, sans-serif;"><span style="font-size: 14px;">I think both the Blood Lactate tests I have done and this V.O2 Max test have been amazing tools to help me become a better runner by using the tools I already have by training smarter. And there is no time like right now to see what you could potentially do. New equipment on the market makes these sorts of test far more available to everyone. It is still essential to work with someone who can interpret the data you get and help you come up with the best plan going forward.</span></span></span></div><div><br /></div><div><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br /></div>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com1tag:blogger.com,1999:blog-3781232380507677118.post-50413833279239836822022-08-05T16:53:00.004-03:002022-08-05T16:53:43.281-03:00Natal Day Weekend Racing 2022<p></p><div class="separator" style="clear: both; text-align: left;">Last weekend was Natal Day weekend, a civic holiday and a traditional time to host races. I have done many different races over the years on this weekend and this year I chose to run hard on all three days. <br /><br />Saturday morning started with the traditional Chain of Lakes #parkrun. For those not in the know, it is a free timed 5K event open to everyone and is held all over the world. Our local event started in 2019, was stopped during COVID lockdowns and began again earlier this year. <br /><br />I tend to use the parkrun event as an opportunity to get a good hard run in. This weekend I decided to hold back a little and use it as an opportunity to warm myself up for racing over the two following days. I also wanted to really focus on maintaining an even paced run. So the goal was to run a 20 minute 5K and try to keep even splits.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I started nice and easy and built up to a solid 4 minute pace. On the way down the hill I was running with a small group that included some parkrun tourists. At the turn around a made sure to push my effort a little to maintain pace as the 2.5km uphill climb began. <br /><br />I distanced myself from all but Paul who was way out front trying to establish a good PB time for the year. I did manage to put a little extra into the final kilometer and finished in 19:38 with some pretty even running. That felt good. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhyLGpvknadSjn2a_TDPQfgUWq7GD4dzynEtUwy22_MUE50X5ojh0gIv8XxCInTCvXaSHfA4iWhm-8ALyxv8J8Sjkmw-wHdxOgAV-39J-NSsOdh8R9tdeCxqlITGj4LjJRfiqmlC3Thcsildq46CuflQ23vC6I3dOWZIrLYJF6WMhw8TVO_QawjjTHVNw" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1365" data-original-width="2048" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEhyLGpvknadSjn2a_TDPQfgUWq7GD4dzynEtUwy22_MUE50X5ojh0gIv8XxCInTCvXaSHfA4iWhm-8ALyxv8J8Sjkmw-wHdxOgAV-39J-NSsOdh8R9tdeCxqlITGj4LjJRfiqmlC3Thcsildq46CuflQ23vC6I3dOWZIrLYJF6WMhw8TVO_QawjjTHVNw=w400-h266" width="400" /></a></div><br /><br /></div><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEix5DwukOYiHg7-2Iua6jteXE4D33JKT0Cwl7QOgi3B1d14pEQ1GrAMRCd9BRuVEBqAKo2iGmfYTc0tLG0VDofXh-rQ3HFFAw5HXL3t2FzEOp4bw6COdXfbQUIyxPF-9gbXzR1w8QPHuYOfPFyNDcatdk-ih8jgP2AuRfkM0HDEGVmSQnRvf51ARW8MVA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1365" data-original-width="2048" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEix5DwukOYiHg7-2Iua6jteXE4D33JKT0Cwl7QOgi3B1d14pEQ1GrAMRCd9BRuVEBqAKo2iGmfYTc0tLG0VDofXh-rQ3HFFAw5HXL3t2FzEOp4bw6COdXfbQUIyxPF-9gbXzR1w8QPHuYOfPFyNDcatdk-ih8jgP2AuRfkM0HDEGVmSQnRvf51ARW8MVA=w400-h266" width="400" /><br /><br /></a></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;">Sunday morning I wok up and prepped for the MacPass Mile. Sadly I don't have any photos of my run. I wasn't sure how fast of a mile I had in me. in 2018 I ran this event in 5:02. I knew enough to start up front. This mile is on a hilly bridge. You go down hill then up a very steep hills and finally come down hill for a fast finish. It is certainly not an even split, or even paced event.<br /><br />I took off from the start and was immediately with the lead group. As we hot the uphill section I found myself drifting into a solid 5th place. By the top of the big climb my pace was a 3:20. With half of the race to go, I had to di deep to find the speed to get anywhere close to a low 5 minute finish. <br /><br />I was on Aaron's feet for the next 400m, then he started to pull slightly away. I could hear a runner right behind me. Then with around 200m to go, I pushed as hard as I could. My pace dropped to around a 2:40 min/km effort. I was stuck on Aaron's heels and we crossed the finish line 1 second apart. A 5:06 official time. I am happy with that, as I have been really trying to find that top end speed I had been working towards before taking on the Ultra distance events last year. 5th place. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjCt1r-AR8hxs5J3xaZAKKSgYOzSoxkIpoDW8v9umptXy_xe9K_aOwJstif5bRTe7aYLmUL2aqYSp9PJvkJRPFgiXENDhIlv31DubkV6Yyyhmv8VQdXPTeXA-PAektfa2UW55FVAhiV8AVGZtH1c3i1nAVfOcpom28PxZruswbyuhjJXoqn54kZs1N2Zg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="4032" data-original-width="3024" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEjCt1r-AR8hxs5J3xaZAKKSgYOzSoxkIpoDW8v9umptXy_xe9K_aOwJstif5bRTe7aYLmUL2aqYSp9PJvkJRPFgiXENDhIlv31DubkV6Yyyhmv8VQdXPTeXA-PAektfa2UW55FVAhiV8AVGZtH1c3i1nAVfOcpom28PxZruswbyuhjJXoqn54kZs1N2Zg" width="180" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Monday morning was the main event. While I gave a good effort on the Bridge Mile, the Natal Day 5.4 Miler (8.9 km) was my real fitness test. Earlier in the year I had planned on taking on a fast 10K event, but I just never felt good enough in training to really push myself. Now with some faster runs in my legs and a few sub 18 minute 5 km parkruns results, I was ready to see where I was. <br /><br />A brief warmup run with some great friends from Club Dog Runnin (no dogs today!) and we were gathered to the start line. I'm in there somewhere, I think I'm one of the few with a hat!<br /><br />Both the 1.8 mile and 5.4 mile event start together (the longer race is 3 laps). Craig was running the 1.8 mile and his pace was going to be similar to mine, so lap 1 was going to be fun. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Off we went, the leaders zooming off towards the future. I found my effort of around a 3:40 pace going up the first climb. My goal was a 3:38-3:40 min/km pace if all went well. Kilometer 1 is mostly uphill, then 2 is very downhill and 3 is flat/slight uphill until the final 300m, which is a good climb. <br /><br />Craig ended up running slightly ahead of me for much of his race. We climbed the final hill together and then he blew threw the finish line with at a 3:35 avg pace. A great showing! I continued on. <br /><br />That lap would be my fastest. I had to settle down a bit because 3:35 was not going to happen. Lap two was the same as lap one of course but now I had a hitchhiker. I could feel another runner on my heels that whole lap, but I really had to stick to my pace. The cloud were staying over the sun, so the overall temperature wasn't nearly as bad as it could have been. As I approached the end of the lap, I gave a nice effort up the climb to start lap 3. This seems to have broken my hitchhiker off my heels. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Lap 3 was a bit all over the place (literally). Lap 2 had seen a little over taking of slower runners, but lap 3 was quite busy. No complaints, it is all part of the fun and everyone was having a great time. <br /><br />I had a goal of finishing under 32 minutes. Now that was when I mistakenly thought the race was 8.6km long. As I run past the 8.6 km mark, I realized that goal might not happen. With the final climb coming it was time to push hard. <br /><br />I zipped over the finish line in 32:09 with splits of 10:32, 10:51, and 10:46. An avg pace of 3:37. Faster than I hoped and I feel I could have held that pace for another 1.1 km without issue. Meaning my 10km race pace is almost to where I want it to be. That would likely put me in a low 36 result and I am aiming at a high 35 min result. Best of all I wasn't beat up. I ended up running again later that day with the BLT Runners as well. <br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi8YgnTfw76u-RXKZ383LhuZvURH3bwwe7hhjH9l_Af5_elcaK6FfJleRP0jaNN-I2tQ-NN2RaJ5ljRBwmy21gJfJBEOCwO8nZEgxIjRmranoyGEOcflDqdqYYKcNNIkpcNfqO11I6eAAPgFqSTl4E1VpWEdoUdIo55c5Re_WWl6tC0ysKmEibwAf9Neg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEi8YgnTfw76u-RXKZ383LhuZvURH3bwwe7hhjH9l_Af5_elcaK6FfJleRP0jaNN-I2tQ-NN2RaJ5ljRBwmy21gJfJBEOCwO8nZEgxIjRmranoyGEOcflDqdqYYKcNNIkpcNfqO11I6eAAPgFqSTl4E1VpWEdoUdIo55c5Re_WWl6tC0ysKmEibwAf9Neg=w400-h266" width="400" /></a></div><span style="color: #0000ee;"><u><br /><br /></u></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEifBhpyvSs3965WEk4Bhd9SWHjNN_l_y9SuGsQYJgURv_4xyCLdM38c48wDTRJGub4EoPW7COZeExuh2KNX_GtwKedRYtKrfM7A2R5Y6T21pu9SbyZTKPS8opBs40lTxrlQHP0BzEAB_zvoCyLYhpGguuXE-4rrEQxPQnUwcfTry2Fw2y0L7B2aNywLPw" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1200" data-original-width="800" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEifBhpyvSs3965WEk4Bhd9SWHjNN_l_y9SuGsQYJgURv_4xyCLdM38c48wDTRJGub4EoPW7COZeExuh2KNX_GtwKedRYtKrfM7A2R5Y6T21pu9SbyZTKPS8opBs40lTxrlQHP0BzEAB_zvoCyLYhpGguuXE-4rrEQxPQnUwcfTry2Fw2y0L7B2aNywLPw=w267-h400" width="267" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #0000ee;"><u><br /></u></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhw8euR3RxJhaX6WvkfmZT0TWPDPdH20VKsv7hS5sVxBzwtpE4vskPG3_eBQaWZgX-qW5MqtS3dC2ijYihWkZMDLZsOPk0n4uH3U-nZq1K_VXbxNkHX1L1RaiKYe72e8eUuRo8_Fpi_5cvMuVhE4J0wItirNAT7Prfm5XJBFJzAVfy-cG6vKne4vy90yA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhw8euR3RxJhaX6WvkfmZT0TWPDPdH20VKsv7hS5sVxBzwtpE4vskPG3_eBQaWZgX-qW5MqtS3dC2ijYihWkZMDLZsOPk0n4uH3U-nZq1K_VXbxNkHX1L1RaiKYe72e8eUuRo8_Fpi_5cvMuVhE4J0wItirNAT7Prfm5XJBFJzAVfy-cG6vKne4vy90yA=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">It feels great to be back to a place where I can start to push my effort in training again. Ultra stuff was fun, but it took a lot out of me and I needed a good bit of time to recover. Time and physio and chiro and massage. <br /><br />So huge shout out to Anita at Beaverbank Physio who put me back together again and a massive thanks to Seaside Chiropractic with Alan and Dan making sure things just work. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I have really been loving the On Running Cloud Monsters. I have never been one for a big cushioned shoe, but this shoe is really peppy and maybe it is what I needed. Maybe one day I will try a fancy super shoe, until then, the purple beasts will do. </div></div><p></p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-2799615336216206882022-05-16T17:18:00.006-03:002022-05-17T08:02:10.118-03:00Canicross Race 3 (and 4!) Nothing But Epic at Keppoch<p> So the third race of the MAHDS Spring Season was upon us. Club DogRunnin' put together another race, this time a full day event with multiple disciplines, 2 canicross races, 2 bikejor events and a canitrail event. Originally there was also a scooter race, though due to the weather this was cancelled.</p><div class="separator" style="clear: both; text-align: center;"><br /></div>Wait, what? In harness dog sports there are some very important safety rules, and one of those is the heat on race day. People can choose to run or not run in the heat or can be smart and slow down, but often dogs just want to have fun and aren't as good at realizing the consequences of their actions. So we have to be the smart ones at this time and make those choices for them. Taking the scooter event out, also shortened the day to allow us to get the other races in well before noon. As it turns out, the heat started to climb but generally we had some clouds to limit how bad it could have gotten, and we were safely able to deal with the races due to their shorter distances.<br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Okay, so back to the fun stuff. <p></p><p>This weekend I signed up to do the Standard Canicross race at 3km, and the Sprint Distance at 1.5 km. As these are trails with lots of twists and turns, the exact distance isn't always easy to calculate, but they were pretty close to that. </p><p>I got up at 4:30 to head off to Keppoch, arriving with enough time before the first race to have a chance to go run the main course as my warm up. <br /></p><div class="separator" style="clear: both; text-align: center;"><br /></div>The course is mostly crusher dust and wide with lots of tight corners. The hills were frequently quite steep. I chose a shoe with a short lug and lots of cushioning.<br /><div class="separator" style="clear: both; text-align: center;"><br /></div>So as my race was coming up, I met with Val. Val had been generous with her dog Solo at the first race of the year, and was going to be generous again by loaning me another of her dogs (she has three great boys) names Bryce. Bryce is a Eurohound, like Solo. While not as big, he is definitely just as fast. <p></p><p>Bryce and I took off to the start line, and I did my best to keep him calm. I was going to be going in the second wave of runners, so we lined up behind Wave 1 and waited our turn to get going. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi128T09XZH6Tgy1CDW8C2uKVdmiB2eg4-to1i_J9z8W0kyt97Mrc2BUmEeclw1puUJl53wJBLhQaI9dQjBugr1xzuIi0zAgrW5XNSYWi0XPo5hvA5t50Hu5mgYettp1sHZ-2xPdxnXqbM_IH-tNDtoq-p-qszXMlUfMKYBahf5w6YJKYfmAEdJ_cBnZA/s960/2022-05-16_21-12-10_959.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi128T09XZH6Tgy1CDW8C2uKVdmiB2eg4-to1i_J9z8W0kyt97Mrc2BUmEeclw1puUJl53wJBLhQaI9dQjBugr1xzuIi0zAgrW5XNSYWi0XPo5hvA5t50Hu5mgYettp1sHZ-2xPdxnXqbM_IH-tNDtoq-p-qszXMlUfMKYBahf5w6YJKYfmAEdJ_cBnZA/w300-h400/2022-05-16_21-12-10_959.jpeg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><i>It's okay Bryce, just look forward to the fun!</i></div><p><br /></p><p>Bryce seemed a little nervous and looked back a few times, but as we approached the start line for our start he clicked and was definitely looking forward to get going. And then we were off!</p><p>We quickly separated from Charles (he started with us) and headed for the first real test, a tight right, left and steep downhill.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFjelxAZTNFTXC0GMhQnwBweKpHEimCOg7H7D0JNFqQvnmUesL0iXGlbufKGf2_ubHiLaQAfsaHqELiRts7svA4HVZtgCR9ONeELgnjf2-0NTZLxZAk-8qq1TM_llfo5Xnsj2AI3_WUsg6zrP7SlkSYIuGgov64dV_QDA1gl3z8231b5bKJWGmVel8IQ/s2048/05,%202022%20Keppoch%20Canicross(7).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1367" data-original-width="2048" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFjelxAZTNFTXC0GMhQnwBweKpHEimCOg7H7D0JNFqQvnmUesL0iXGlbufKGf2_ubHiLaQAfsaHqELiRts7svA4HVZtgCR9ONeELgnjf2-0NTZLxZAk-8qq1TM_llfo5Xnsj2AI3_WUsg6zrP7SlkSYIuGgov64dV_QDA1gl3z8231b5bKJWGmVel8IQ/w400-h268/05,%202022%20Keppoch%20Canicross(7).jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><i>Bryce swung wide to get us around that tight corner</i></div><br /><p></p><p>That downhill was crazy fast and I did my best to hang on. And just as fast, another tight corner and up a hill. This continued, and soon we met up with our first runner ahead. Bryce didn't blink and before I knew it we flew by. Where possible Bryce chose to run right on the edge of the trail along the grass, so we didn't have a perfectly straight line between us, but it didn't seem to slow us down. Much like with Loki in the last race, we hit a blistering 2:47 first kilometer. With </p><p>We snaked along and soon caught our next runner. Again without hesitation Bryce passed on by. We were storming along.</p><p>As we came into the open area of the course, I could see Sarah P just in the distance, and we hit a huge downhill section again. Bryce pulled through, not caring about any of the volunteers on the sides. I think He noticed Sarah and wanted to catch up to her. He pulled me up to her in a little over a mile of racing. While it wasn't as fast as I racing the MDR race's first mile, this 4:31 mile on the twists and turns and ups and downs felt a lot tougher. </p><p>As we reached Sarah we pulled along side and Bryce seemed to know Loki and we hung out there for a bit. I welcomed the slight easing of pace he went into, but then he got feisty and off we went, staying just ahead of Sarah but not seeming to want to pull away too much. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgce12045P9wX3ZTO0aCyPBBE48Y9NunQ2uRPMrRNw4ORNNIxKqjXLrCCJOGIxkHZRBkXY1y0jXU2DDTcqMwYollR6PPWoriuyx3OoDK5XfNLO-17UscKuLCoq73CsVL8h0hCrx_QORouSR62YU_RUpzL03ig86R32iDdfRHC3vnnoSF7Nj-3Pwl9I-nA/s2048/05,%202022%20Keppoch%20Canicross(9).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1367" data-original-width="2048" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgce12045P9wX3ZTO0aCyPBBE48Y9NunQ2uRPMrRNw4ORNNIxKqjXLrCCJOGIxkHZRBkXY1y0jXU2DDTcqMwYollR6PPWoriuyx3OoDK5XfNLO-17UscKuLCoq73CsVL8h0hCrx_QORouSR62YU_RUpzL03ig86R32iDdfRHC3vnnoSF7Nj-3Pwl9I-nA/w400-h268/05,%202022%20Keppoch%20Canicross(9).jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><i>Oooo nice soft grass</i></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Now the thing with dogs and racing is that you can never be 100% sure what the day will bring. And since I am borrowing dogs, I have to accept this even more so. Everything was going great and then Bryce spotted a mud puddle well before I did. Before I could yell leave it, he was upside down and rolling in the mud. I saw Sarah ease up a bit and then start back up (she could tell we were fine). </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">While it seemed like we were in the mud for a long time, it was actually maybe less than 10 seconds before I convinced my buddy to move along and he went to regain the lead. <br /><br />We picked up the pace and caught back up, finally passing Sarah with maybe 200m to go on a very loose gravel area.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbFTQr66T9EM45eMLzNUNhTq5g-EX0kP4S-tfq9n3829fIm8gBm2x2j-g0K9Hw6bdgUIzY06UkPIcmHlnc94SPvBxSVfD1mn0OWzFjjnaEFyVt89HBMTNuviAaY4u1Ym2vRD28k-UoLpUbzbpFcyCFoX8OuuyHChlSRc-lTmrEvepQh4aK1ZrZD56Rww/s2048/05,%202022%20Keppoch%20Canicross(12).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1367" data-original-width="2048" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbFTQr66T9EM45eMLzNUNhTq5g-EX0kP4S-tfq9n3829fIm8gBm2x2j-g0K9Hw6bdgUIzY06UkPIcmHlnc94SPvBxSVfD1mn0OWzFjjnaEFyVt89HBMTNuviAaY4u1Ym2vRD28k-UoLpUbzbpFcyCFoX8OuuyHChlSRc-lTmrEvepQh4aK1ZrZD56Rww/w400-h268/05,%202022%20Keppoch%20Canicross(12).jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">We crossed the finish line in 9:36 for 3K. Bryce was a giddy boy taking the win. It was obviously not the perfect race but it was the perfectly fun and exhilarating. I know I am a decent runner, but having to work as part of a team is a whole different beast and knowing we could go head to head with Sarah P and Loki the wonder dog was great. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Huge thanks again to Val for loaning me Bryce </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmtapz1JsyjcIGf91IBTH6JUA-MTs796oxmHzavzAEjOpOCcbXgSY0D-rOZPnp0KQYYTsrL5BHDQbAE8Rk7qFgyc_KKwVfL5jTqaGd1VlR3BAIi0dtvACYiF6sD0XdhUIqMt0s0rrlXcFdxayTZrCyST6RnWcIYLiAl8yN1Y0bXlkZBUWz7pfvf_qx2w/s1560/05,%202022%20Keppoch%20Canicross(20).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1560" data-original-width="1170" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmtapz1JsyjcIGf91IBTH6JUA-MTs796oxmHzavzAEjOpOCcbXgSY0D-rOZPnp0KQYYTsrL5BHDQbAE8Rk7qFgyc_KKwVfL5jTqaGd1VlR3BAIi0dtvACYiF6sD0XdhUIqMt0s0rrlXcFdxayTZrCyST6RnWcIYLiAl8yN1Y0bXlkZBUWz7pfvf_qx2w/w300-h400/05,%202022%20Keppoch%20Canicross(20).jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibJ7npQlw2s7Fi0PogtIG4Qnm2GFYs9OzsAAjXSe5YhLmq7l23420t3jNENQDRKGrRFVeSDT1eKM5ahMf4IGWop8nDpx_YLcKrL4YL5sNPSdwudMybEqzrm_gWiRbN-lSbCUZ6NFcX8DE-2WNrp0D_fgjddXAuhxdUZ2eq7_AVXUjm3aFQBgklonbX6Q/s1560/05,%202022%20Keppoch%20Canicross(21).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1560" data-original-width="1170" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibJ7npQlw2s7Fi0PogtIG4Qnm2GFYs9OzsAAjXSe5YhLmq7l23420t3jNENQDRKGrRFVeSDT1eKM5ahMf4IGWop8nDpx_YLcKrL4YL5sNPSdwudMybEqzrm_gWiRbN-lSbCUZ6NFcX8DE-2WNrp0D_fgjddXAuhxdUZ2eq7_AVXUjm3aFQBgklonbX6Q/w300-h400/05,%202022%20Keppoch%20Canicross(21).jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><i>Sure Bryce lets go run some more</i></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdlJcz_o2LJiK3M_ihlZzPK7-TiAWH-zKn4Jhr4PGyVb18WWmemfUwVeQ51EUc5tMuooiVqrziZctGKoghHHccZkfer1zWwcZKbRyuVxUC7gdFkOY6Er9nYm_GTXc-2yCTgtJ5VhkhkRPu6ckIr3ath6TDDpDMpiuuUbUaQQyuPTFYemKJbRLq9qY9FA/s1560/05,%202022%20Keppoch%20Canicross(19).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1560" data-original-width="1170" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdlJcz_o2LJiK3M_ihlZzPK7-TiAWH-zKn4Jhr4PGyVb18WWmemfUwVeQ51EUc5tMuooiVqrziZctGKoghHHccZkfer1zWwcZKbRyuVxUC7gdFkOY6Er9nYm_GTXc-2yCTgtJ5VhkhkRPu6ckIr3ath6TDDpDMpiuuUbUaQQyuPTFYemKJbRLq9qY9FA/w300-h400/05,%202022%20Keppoch%20Canicross(19).jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><i>Post race water cooler chat</i></div><div class="separator" style="clear: both; text-align: center;"><i><br /></i></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgabcR4j0nzFvUB1P303qb2NPcJR46HmArSU84pObk6wC1SmCxbWUqbAEzG4ewkgIZxXt6-9hkVQuwPOUSzeXFaF4rXObje0H_GvYIdgF3qrL5HCFYvccW8_dyK8eIIee8NKbuSBb3GdsxAjAU4H0TSRA_itqsjgej8m2gugCNfCmYKRi0kKUMZCSs3Fg/s1560/05,%202022%20Keppoch%20Canicross(26).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1560" data-original-width="1170" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgabcR4j0nzFvUB1P303qb2NPcJR46HmArSU84pObk6wC1SmCxbWUqbAEzG4ewkgIZxXt6-9hkVQuwPOUSzeXFaF4rXObje0H_GvYIdgF3qrL5HCFYvccW8_dyK8eIIee8NKbuSBb3GdsxAjAU4H0TSRA_itqsjgej8m2gugCNfCmYKRi0kKUMZCSs3Fg/w300-h400/05,%202022%20Keppoch%20Canicross(26).jpg" width="300" /></a></div><i>Bryce and his sidekick</i><br /><i><br /></i></div><div class="separator" style="clear: both; text-align: left;">Race 2 was to see how well I could recover from Race 1, and really it was because I drove 2 hours to do the first race. Might as well have some more fun! For this race I went to my friend Charles. He has two dogs and wasn't planning on doing this specific race (he did the full distance bike and canicross and the canitrail). </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">He said I could have a go with Casey. She's a spicy GSP, much smaller again than Solo and Bryce and Loki. But speed? Oh yass. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">This course was fast and mostly downhill, though with some tight corners, so it isn't all out speed. Casey has been running for a couple of years now and knows what to do. We lined up in the 3rd Wave this time. I actually like a slow start, as I know the dog will make up any "lost time" pretty fast. This course though did require a quicker start as ideally, you want to get to corner 1 first to really take advantage of the width of the course through the twisty bits and steep downhill. <br /><br />Casey didn't want a slow start, and felt let down that I allowed teams to get ahead of us even for a moment. So 100m in we took the lead in our wave.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTegibsRmRDwXBE1f53dYPCWmhPcROJ5H_cJfr0hD0uwOnE5xtIQngR7t-92ZdxzsQmX73MmyViHANMa-O2dW41bFCi0O4FSPVK4Tdo37Ij_P4GmvaAkx5d91-08nmhiANe34A11vjWUm9NZNnAEsvB-Nr6Nath_D_XhddI0qFLdmQ7lqTfOufGBbwaw/s2048/05,%202022%20Keppoch%20Canicross(28).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1367" data-original-width="2048" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTegibsRmRDwXBE1f53dYPCWmhPcROJ5H_cJfr0hD0uwOnE5xtIQngR7t-92ZdxzsQmX73MmyViHANMa-O2dW41bFCi0O4FSPVK4Tdo37Ij_P4GmvaAkx5d91-08nmhiANe34A11vjWUm9NZNnAEsvB-Nr6Nath_D_XhddI0qFLdmQ7lqTfOufGBbwaw/w400-h268/05,%202022%20Keppoch%20Canicross(28).jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><i>Through the first 2 corners</i></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheI7Yvs5HEz63c8Tq_dBxlrbRpeB1jKHy6zPg8HD3jGoaTxPurjxLGxDh77lLtp9MgvssSYSSOEhsZqYjm1atpNSYD2Y_l8FtlPzh2Dtb-gOYZ-FxY1J1mlNcY-M7J3lmW7pEivwyAD0ENESP00yoAPu0_c63z09vKd2Hgv7yhr7MKuSWvGXOZAH_A3A/s2048/05,%202022%20Keppoch%20Canicross(29).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1367" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheI7Yvs5HEz63c8Tq_dBxlrbRpeB1jKHy6zPg8HD3jGoaTxPurjxLGxDh77lLtp9MgvssSYSSOEhsZqYjm1atpNSYD2Y_l8FtlPzh2Dtb-gOYZ-FxY1J1mlNcY-M7J3lmW7pEivwyAD0ENESP00yoAPu0_c63z09vKd2Hgv7yhr7MKuSWvGXOZAH_A3A/w268-h400/05,%202022%20Keppoch%20Canicross(29).jpg" width="268" /></a></div><div class="separator" style="clear: both; text-align: center;"><i>Just an FYI this hill maxes out at a 10% grade</i></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG1Hs0yy493y1AwekMyM3hs7WUUV1sSBBd7J1JxIsY5q6tLkLvRvJ3MEqh8-BleeZM9lGXhOfru_6HZ_4DYT7HYytvpaSXKsOdQ2Vya8iaOqoU3n4MpUTr76PzITdKz9xvhXFxqEgybShoEDn2tHxNq41-bF0wMCT4tNXEeV1cFWMm3Gcb20pXSz-Jgg/s2048/05,%202022%20Keppoch%20Canicross(31).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1367" data-original-width="2048" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG1Hs0yy493y1AwekMyM3hs7WUUV1sSBBd7J1JxIsY5q6tLkLvRvJ3MEqh8-BleeZM9lGXhOfru_6HZ_4DYT7HYytvpaSXKsOdQ2Vya8iaOqoU3n4MpUTr76PzITdKz9xvhXFxqEgybShoEDn2tHxNq41-bF0wMCT4tNXEeV1cFWMm3Gcb20pXSz-Jgg/w400-h268/05,%202022%20Keppoch%20Canicross(31).jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">What can I say, this race was over fast. I barely could take a deep breath going down the first crazy hill. Then we slowly started to catch teams from the waves ahead of us. All of a sudden the 500m to go sign was in front of us. Casey pulled wonderfully, and kept straight in front of me. Her small size was the opposite of her big speed. Her desire to win is amazing.<br /><br />We crossed the finish line with a 2:52 min/km pace. She gave it her all for sure. We took the Sprint distance win on the weekend as well. <br /><br />I did have the fortune to push myself extra hard as I was only doing the two races. So I didn't need to save any juice for anything else that day. I switched to Event Official for the final event, running the canitrail course to check it out and then working the start line. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Huge thanks again to Val and Charles for the teammate loans. Huge shout out to Keppoch and Club DogRunnin for hosting the event and doing all the leg work. As an event guy myself, I know what work they put in. And big shout out to all the racers that travel to get to these events. The growth I have seen in harness dog sports over the last 10 years has been amazing. I am sop glad I have been a part of it, even before I could race it. <br /><br />Thanks to Val and Bob MacEachern for the photos. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">That's the final race of the Spring as I said, and I had a blast. Highs and lows can happen in less than 3 km, but the highs will always surpass any lows. <br /><br />I have a few non dog events coming up, but I'll bask in these ones first and maybe get some club runs in before the weather turns too hot. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe7v74b0v29d6ZU2fOR49UlkbIWNM8SzuZfJXju_etHbeVWszabfJkEbJS5JfI3vAkwhmrLRK153hBGuJJkKtLKEA5q2tyzmjVoT_n2uDCz2FKnkRD17_bm3m43bloJuU2LJsj9341VDGhhNJ0ixFlaz6dvMh2eq3NvUR8ixbYHwCF1x4LRQEyoR-RNw/s2048/05,%202022%20Keppoch%20Canicross(2).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1367" data-original-width="2048" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe7v74b0v29d6ZU2fOR49UlkbIWNM8SzuZfJXju_etHbeVWszabfJkEbJS5JfI3vAkwhmrLRK153hBGuJJkKtLKEA5q2tyzmjVoT_n2uDCz2FKnkRD17_bm3m43bloJuU2LJsj9341VDGhhNJ0ixFlaz6dvMh2eq3NvUR8ixbYHwCF1x4LRQEyoR-RNw/w400-h268/05,%202022%20Keppoch%20Canicross(2).jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><i>You wanna race me?</i></div><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-43520675266168518762022-04-27T13:20:00.003-03:002022-04-27T13:23:47.411-03:00Canicross Race 2 MDR Fast Fox Moncton, April 2022<p>Well it was two weeks ago that I slipped into a canicross belt and attached a big ole Eurohound named Solo to me for a 3km race in the woods. We had such a great time. Now it was off to Moncton for a big harness dog sport festival hosted by Moncton Dog Runners.<br /><br />I was super lucky to be allowed to run with Sarah Peel's dog Loki this weekend. He is a young gun, but his brain is all racing and going fast. Sarah helped to organize the weekend's racing, but was able to get out for the events herself as well. So to have her loan me the super Loki was incredibly nice. </p><p>Now Loki did the Standard Distance (4.6km) Bikejor finishing up just as I arrived at the race venue. We was tired but still looked like he wanted to go again. I thought maybe that the 1.5 hours before the next event (the standard canicross) might take the edge off of him. More on that later.</p><p>So I signed in, swapped out my shoes for some running shoes and took advantage of some in between race time to pop out onto the course for some recon. The course is tucked into a nice park on the edge of Moncton. The start is nice and flat crusher dust for about 2 km. At that point things start to get twisty with punchy little roller hills. If you run in Halifax at all and know Long Lake park, it is just like that. This section works its way up through the next couple of kms and finally with about 800m to go, it begins to descend a bit, staying twisty and becoming flat. It is pretty fast.<br /><br />While there was rain the day before, there were only a few puddles and a few soft spots to contend with, nothing that would make the run difficult at all. The weather on race day was sunny with high winds, though inside the race route, the wind was minimal. Perfect.<br /><br />Shoe choice was tough for me. My fast On Cloudventure Peaks from the last race were too aggressive for the crusher dust, road shoes were probably okay but maybe not grippy enough. I had an older pair of Salomon Sense Max Pro and opted to use them. A low lug and some cushion seemed like a reasonable choice. </p><p>After what seemed like forever, it was approaching race start time. So I belted up, found Sarah P and hooked up Loki. We went for a light jog (as she suggested) with a few sprints and headed to the start line. <br /><br />If you have never seen a canicross start it is fierce looking. I got to start 1st with Sarah beside me (2 up start). Soon the time counted down and we were off. </p><p>I purposely held back a little and eased into the start with Sarah getting a much better jump off the line. After a few hundred meters though we caught up and passed back into the lead. Loki was on fire and away we went.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPceKVEZr-i859wxUdEd5v0oBCG3ku4pxVh6-mUYryA8-qSXDmdD6gpcY8FUL5L01L2dDfqCOLSgjtN_Eh6U9HVvOHtf1f56PdI_WVq6C5nVjsgxntE0cZNoA93QTZHCbtjGi3J3CcPfGCitvZaNy0eRkYvl-gdMhOka6W1ZaXdeHxAm7S01gvPWDe_A/s2701/IMG_4916-79.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1801" data-original-width="2701" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPceKVEZr-i859wxUdEd5v0oBCG3ku4pxVh6-mUYryA8-qSXDmdD6gpcY8FUL5L01L2dDfqCOLSgjtN_Eh6U9HVvOHtf1f56PdI_WVq6C5nVjsgxntE0cZNoA93QTZHCbtjGi3J3CcPfGCitvZaNy0eRkYvl-gdMhOka6W1ZaXdeHxAm7S01gvPWDe_A/w640-h426/IMG_4916-79.jpg" width="640" /></a></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE-W15n_T74HkHxZDmR3LlibGhTugG0b8PY9hZqzYyw0icqiKIfehWf9WLUmqZbcfUczRnorbqQ8Vjb9pBwZU-LTLlb-CfPNUmVsrpsII-nIwoRBN-SNGle59BWhjAZMPrsPVerOHEM2s-w8TO-YfvJ7jOanpxHIpY1w6yqrknA5sG8toJzRPnn3NM_g/s1229/IMG_4924-81.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="819" data-original-width="1229" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE-W15n_T74HkHxZDmR3LlibGhTugG0b8PY9hZqzYyw0icqiKIfehWf9WLUmqZbcfUczRnorbqQ8Vjb9pBwZU-LTLlb-CfPNUmVsrpsII-nIwoRBN-SNGle59BWhjAZMPrsPVerOHEM2s-w8TO-YfvJ7jOanpxHIpY1w6yqrknA5sG8toJzRPnn3NM_g/w640-h426/IMG_4924-81.jpg" width="640" /></a></div><div><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5vMtL56yoqi9o5497hBFZ3ocxiQMV_4jt6hsPkzoe0NBE7JJ_2T5TiFMleGHxMO5IbfEWoM9jrz-3XhHCkGvSpX0SWUDKIgomhvDMXwTtT3c2JyelCiuteHmDPa1xepQDnDU1462Qm999GedsI1PZyyJYmipfW9SQYis85bNbHpbfK5z_VSQ0vvs_6w/s2457/IMG_4930-83.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1638" data-original-width="2457" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5vMtL56yoqi9o5497hBFZ3ocxiQMV_4jt6hsPkzoe0NBE7JJ_2T5TiFMleGHxMO5IbfEWoM9jrz-3XhHCkGvSpX0SWUDKIgomhvDMXwTtT3c2JyelCiuteHmDPa1xepQDnDU1462Qm999GedsI1PZyyJYmipfW9SQYis85bNbHpbfK5z_VSQ0vvs_6w/w640-h426/IMG_4930-83.jpg" width="640" /></a></div><div><br /></div><div>I didn't bother to look at my watch because it didn't matter. <i> </i>I just ran behind Loki and let him set the tempo. And he was fast. I did look at my watch after the first kilometer and we ran through it is 2:45. Dang, that was fast. I thought, well that can't last, at least for me it can't. I figured I would soon become a bit of an anchor for this boy.<br /><br />He is a smooth dog for that speed though. He let me do the running and just elevated that. The leash / line never strayed from just taut. We cruised through kilometer 2, and our average pace was still 2:53 min/km. Then we began the hilly section. I felt like we slowed, but in general we didn't. I guess the downs made up for the ups in this case. Kilometer 2 and 3 were both run at a 3:03 min/km pace.<br /><br />This dog was focused on going forward. I think it also helps that he had just raced this course 2 hours before and this was his home turf. I saw a few glances at a couple of squirrels, but nothing to worry about. </div><div><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu7wv61D3JuTqGlIkdkq5aatGawrz-BFxGM2xxbd7mKqCXH_L2N9FeTv5mguCrGtLqjd48Qg5YFFIpiN4P2IEZpoL9uTAkJeTlAO6Gn0DXjlzv19eMSTPek9e6UnN3kivFmiRZNoJmU0Khq_X8S2UJG17NVdqRhhsBDgcq0cQOlzHMSCJxWtzr0vhHLg/s2329/IMG_5182-137.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1553" data-original-width="2329" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu7wv61D3JuTqGlIkdkq5aatGawrz-BFxGM2xxbd7mKqCXH_L2N9FeTv5mguCrGtLqjd48Qg5YFFIpiN4P2IEZpoL9uTAkJeTlAO6Gn0DXjlzv19eMSTPek9e6UnN3kivFmiRZNoJmU0Khq_X8S2UJG17NVdqRhhsBDgcq0cQOlzHMSCJxWtzr0vhHLg/w640-h426/IMG_5182-137.jpg" width="640" /></a></div><br /><div>Kilometer 4 we slowed. I'll take the blame. That was done at a 3:15 min/km pace, though it had the biggest elevation gain in it, so let's say that's to fault there. With now just 600m to go, the course heading slightly down to a flat finish, I thought, let's go for this Loki (because I couldn't use words). We picked it up a little, and crossed the finish line hard. Our finish time was 13:55.<br /><br />Doing the math and allowing for some extra slowing down would have still had me finishing a 5km race at a sub 15:30, almost 2 minutes faster than my personal best. </div><div><br /></div><div>That was an amazing run for me. Loki was a great running partner. I wish I was faster for him. </div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOvhGyb_vmvkPcOZIg7N_b58nAaRoC8--aW03K6zQ6GDEKk3jryveYZUo2qysV21ZR41k0he7K57Qamt3GLTzIpc40sYYD_NHh_MWwfEu1I-EGyWtEUxjKhROta7QkCiTRaNisWgGbU-OZ48rY2cbbtFbOfqLdv5u9WJWwh5b2iThXf-wB-MpTU94drQ/s2048/2022-04-23_20-52-13_389.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOvhGyb_vmvkPcOZIg7N_b58nAaRoC8--aW03K6zQ6GDEKk3jryveYZUo2qysV21ZR41k0he7K57Qamt3GLTzIpc40sYYD_NHh_MWwfEu1I-EGyWtEUxjKhROta7QkCiTRaNisWgGbU-OZ48rY2cbbtFbOfqLdv5u9WJWwh5b2iThXf-wB-MpTU94drQ/w640-h480/2022-04-23_20-52-13_389.jpeg" width="640" /></a></div><br /> After the finish Sarah got to have a post race photo with us and all her amazing dogs that got to run in the event. Notice that Loki barely looks tired. </div><div><br /></div><div>I got to then watch the sprint distance races, which included canicross, bikejor, and scooter. 2 Dog scooter is crazy to watch. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh51lg_dhJZDZ-JiJUY5euiPqOaEUdcZbAo7xEsHjLB0Ahmp7gl848v4wLmRaHmcEpt0JgpS30LYG6lGl9T1UpAblc15boC_Vgcr2H9JnhXQUWVMVWLDKpMc8LttZMClCLO2IGACg5Qb7xhHehBLuI6VtKpPtwy0m-FAySfQjxRYy9D-FdDPVjxBhSmfQ/s2208/2022-04-24_10-00-39_000.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2208" data-original-width="1242" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh51lg_dhJZDZ-JiJUY5euiPqOaEUdcZbAo7xEsHjLB0Ahmp7gl848v4wLmRaHmcEpt0JgpS30LYG6lGl9T1UpAblc15boC_Vgcr2H9JnhXQUWVMVWLDKpMc8LttZMClCLO2IGACg5Qb7xhHehBLuI6VtKpPtwy0m-FAySfQjxRYy9D-FdDPVjxBhSmfQ/w360-h640/2022-04-24_10-00-39_000.png" width="360" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYF78n2hbg2rBgLcgBK3xqO5usl5yaVlyVB3hOZhQM9KurjDDNaD4mvkbVyqNZy79b9M9Xvy8mZUKjIA7RUx7k1OlS1XQqLAISEA5KiHm8OekJiTss7wRxSNjQ_hEn-sW_sTaukvECXm_naMUAgeWv8qGwGPWOlHosljePItGTSTvgdbnejzwQ9IKC9g/s4032/2022-04-25_16-37-47_474.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYF78n2hbg2rBgLcgBK3xqO5usl5yaVlyVB3hOZhQM9KurjDDNaD4mvkbVyqNZy79b9M9Xvy8mZUKjIA7RUx7k1OlS1XQqLAISEA5KiHm8OekJiTss7wRxSNjQ_hEn-sW_sTaukvECXm_naMUAgeWv8qGwGPWOlHosljePItGTSTvgdbnejzwQ9IKC9g/s320/2022-04-25_16-37-47_474.jpeg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I was able to take the overall win and we had a nice little podium picture. It was great to share the podium with Reanne and Krista (and Astrid). The medal was awesome and I have a spot for the special medals where this will hang.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ9mDpn3KE1vmcmuLyWEnIjJVsQ5VFY6lksrtLKCGQJaxpXg5n5TdOBkPGcQpZ4x672njCFUlZSC2gYoBdWMwiFEanHUbphse86YvdoOll-EVKhq9gRpS3Mmxp_BMwlGCV0nKVVU5FrBigmbM6-P_4qGW3URsm8LnQ1gqbaucKODoZrPuzsqUykJfOJA/s751/278529985_3202894149998436_6042488796326915875_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="563" data-original-width="751" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ9mDpn3KE1vmcmuLyWEnIjJVsQ5VFY6lksrtLKCGQJaxpXg5n5TdOBkPGcQpZ4x672njCFUlZSC2gYoBdWMwiFEanHUbphse86YvdoOll-EVKhq9gRpS3Mmxp_BMwlGCV0nKVVU5FrBigmbM6-P_4qGW3URsm8LnQ1gqbaucKODoZrPuzsqUykJfOJA/w640-h480/278529985_3202894149998436_6042488796326915875_n.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Club photo time with Club Dog Runnin'. I don't get out with the crew enough since their training times and mine commitments haven't always worked well together, but they are an amazing group. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTFb6bpNBlPkrgy1xQ-h0bd9BoEmMHctt5xJj9BILInDEfcc762DTWNd_pym1DzOogriPZ8IVXTDVzuOpLHOvfl8_9LS_Bax5EyeFaZTX8yUMUXza0sZdRtNjpewFbfwdxRztTiWS3ehko6q9zhxZA0gcYH_hpfJvhCQXT1P_OBTW34uNOV-X2eITKfQ/s2048/278987031_1038485143422259_7889205951225705447_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTFb6bpNBlPkrgy1xQ-h0bd9BoEmMHctt5xJj9BILInDEfcc762DTWNd_pym1DzOogriPZ8IVXTDVzuOpLHOvfl8_9LS_Bax5EyeFaZTX8yUMUXza0sZdRtNjpewFbfwdxRztTiWS3ehko6q9zhxZA0gcYH_hpfJvhCQXT1P_OBTW34uNOV-X2eITKfQ/w640-h480/278987031_1038485143422259_7889205951225705447_n.jpg" width="640" /></a></div><br /><div>Is MDR trying to earn top spot for post race cake over the Halifax Movember Run? I mean, they do have flowers. Also a chocolate / vanilla mix cake? Dang.<br /><br />It was a worthwhile trip up to Moncton for sure. The win is great, but I love an event like this one. Lots of opportunities, success measured in personal achievements, and dogs. Lots of dogs. <br /><br />Next up we head to Keppoch Mountain, and you should consider checking this sport out, May 14th. <br /><br />I meanwhile have to work on strengthening my body to run at these speeds. Seaside Chiro has been doing wonders on keeping me lose and ready to run, and I have added back some work with Anita Connors at Beaverbank Physio, as she finds little extra ways to allow me to take advantage of the speed I am being offered. <br /><br /><br /></div>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-56833130873411314772022-04-20T08:32:00.000-03:002022-04-20T08:32:26.193-03:00Canicross Race 1 - CDR Rust Buster 3K, April 2022<p> I'm a little late getting to this one, I guess I am out of practice writing race reports! <br /><br />A couple of weeks ago now I took part in my first official in person canicross race. I did one official virtual race last season, but that was it. </p><p>For a few years now I have been helping the local harness dog sport scene in the Maritimes by serving on the board of the MAHDS, which serves to oversee harness dog racing's growth and safety. My role outside of the board had been mostly hosting events for other racers. After last year's 50K Ultra challenge, I wanted something new this year, so short and extremely fast it was!<br /></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div>First off, I didn't race with my dogs. They are 4 lbs soaking wet. Instead I borrowed a trusty new friend names Solo from my New Brunswick friend Val Michon. Solo is a big 80+ lb Eurohound and he can move. Val had a new dog in her stable and was going to run with him for this event. <div><br /></div><div>This race would be short and fast. 3k long but it included access roads, deep mud, rolling twisty hills and rooty sections. In some areas this would be close to canitrail racing (canicross on technical single track). </div><div><br /></div><div>I went out for a reconnaissance and warm up run to explore the course. It was going to be a fun run for sure.</div><div><br /></div><div>After choosing my shoes (super grippy On Cloudventure Peaks), I got harnessed up and met up with Solo, so we could have a little bonding time. 80lbs of determined dog is not easy to control, but he was pretty good at not just towing me around too much.</div><div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7cmgvDes6PDiLGWPq4D8xaNDDgDGxm39hf8Lh-XER-dd04NkuWNQEOIuqoawGXS9XJmDmS1TB35lyF3pDsAevTwtpLk69hHQjE-ueOvIXvYesWbd6dOGETTEyqt-lfgBPgyQyrJM6bmaj5t6XftZjzBF-XsX09e6tjMA-9TpDr6-mTbQtXr8x1uHbag/s1421/2022-04-09_14-50-39_000.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1421" data-original-width="1234" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7cmgvDes6PDiLGWPq4D8xaNDDgDGxm39hf8Lh-XER-dd04NkuWNQEOIuqoawGXS9XJmDmS1TB35lyF3pDsAevTwtpLk69hHQjE-ueOvIXvYesWbd6dOGETTEyqt-lfgBPgyQyrJM6bmaj5t6XftZjzBF-XsX09e6tjMA-9TpDr6-mTbQtXr8x1uHbag/w557-h640/2022-04-09_14-50-39_000.png" width="557" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">As race time was getting close we all started to line up. While some canicross races are mass start, most are on tight paths and go in a time trial like fashion, with either 1 or 2 races starting at that same time and a small gap before the next start. This race was a 1 up start with 15 seconds between runners. I was starting 11th.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The excitement was growing, the dogs were howling, and the runners were starting to take off.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Soon my time came and I was off. A quick zip for 100m up a dirt path and then onto an access road for a moment where you can really gain some speed. I peaked out at a 2:35 min/km pace for a bit then settled into an easy (?) 3 min/km pace through twists and turns and mud. I quickly started ot catch and pass other runners and Solo was flying.</div><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7cmgvDes6PDiLGWPq4D8xaNDDgDGxm39hf8Lh-XER-dd04NkuWNQEOIuqoawGXS9XJmDmS1TB35lyF3pDsAevTwtpLk69hHQjE-ueOvIXvYesWbd6dOGETTEyqt-lfgBPgyQyrJM6bmaj5t6XftZjzBF-XsX09e6tjMA-9TpDr6-mTbQtXr8x1uHbag/s1421/2022-04-09_14-50-39_000.png" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-pdFOkzYqp8l1Vy1_ouE_7m-wK2hj71Gb7ktABTR1mJj50kSyiYMVpRRuN4-9ogkZiblvRNTocWBJzfQYDTW3gtFSbHZfMVg9ZqxfuI2I0g92MVxvjGy_PBKwSV152_zKly4rj7b7f7qBLmXe3ILMSRDe3quAHaPB6cnDHVEgdPDgFGGWL-olU-K_QQ/s1767/iansolo(2).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1629" data-original-width="1767" height="590" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-pdFOkzYqp8l1Vy1_ouE_7m-wK2hj71Gb7ktABTR1mJj50kSyiYMVpRRuN4-9ogkZiblvRNTocWBJzfQYDTW3gtFSbHZfMVg9ZqxfuI2I0g92MVxvjGy_PBKwSV152_zKly4rj7b7f7qBLmXe3ILMSRDe3quAHaPB6cnDHVEgdPDgFGGWL-olU-K_QQ/w640-h590/iansolo(2).jpg" width="640" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #0000ee;"><u><br /></u></span></div><div class="separator" style="clear: both; text-align: left;"><span>I knew we would be fast, and assumed I would catch a couple of people per kilometer, but wasn't quite ready to have worked my way up to the 6th place starter with 1.5km. Now, this is when things got "fun." The 6th place runner was Val and Solo was very happy to see her and decided he wanted to run with her instead. Ah, dogs, you just can't always plan what they will want to do. <br /><br />I kept running, though his heart wasn't in it as much. Finally we got far enough ahead that he started to pick it up again and we were flying. But then we ran into Sarah W, and while she was totally willing to let me pass her and Eddie, Solo didn't want to be rude. Finally I convinced Solo it was good idea and we took off again. </span></div><div class="separator" style="clear: both; text-align: left;"><span><br /></span></div><div class="separator" style="clear: both; text-align: left;"><span>Our final 1.5km was not as fats as our first 1.5km on the race, but the good news it wasn't for a lack of fitness. We both had a lot more to give. What we lacked was training as a team, and this sport is about being a team. Some dogs will pull anyone with no issue, some dogs won't pull anyone but their training partner. Solo just needed some more time with me I think to build that trust level.</span></div><div class="separator" style="clear: both; text-align: left;"><span><br /></span></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiId_73KwpYz0H0IRq50atL_MaNuV9gimZaP5T3OFA4XGxITgJXfHWgMxbgNy4BU2dTJol2O4GN9zt8t5igqTHvsPcidOzwPl2ooA5P8sy5AhyDdxaT72LMhz_IIoMWblldI5p08Js2RCoC-4HTz0dxndFJ7twliFhQR6qN76adZiKWqrJPWw13qszjfA/s2048/278126575_10159761784307071_795762086063454442_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1608" data-original-width="2048" height="502" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiId_73KwpYz0H0IRq50atL_MaNuV9gimZaP5T3OFA4XGxITgJXfHWgMxbgNy4BU2dTJol2O4GN9zt8t5igqTHvsPcidOzwPl2ooA5P8sy5AhyDdxaT72LMhz_IIoMWblldI5p08Js2RCoC-4HTz0dxndFJ7twliFhQR6qN76adZiKWqrJPWw13qszjfA/w640-h502/278126575_10159761784307071_795762086063454442_n.jpg" width="640" /></a></div><br /><span><br /></span></div><div class="separator" style="clear: both; text-align: left;"><span><br /></span></div><div class="separator" style="clear: both; text-align: left;"><span>We crossed the finish line running hard, which was great and made me happy. My 3K on a dead flat no turns crusher dust trail last year was a 9:30 with Asil (she's one of those run with whoever let's go kind of dogs). This run on a a twisty turny, muddy, hilly, rooty, course was a 10:08. And considering the last bit wasn't us working at our best, I am happy with that result. We did have to wait to see who won the race because it was a time trial start. Ultimately we did by just a little bit over Sarah P and Loki.<br /><br /> </span></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju3iPUcjAlZg-khhmcsNySl3EOtKNrDmUjZIbcQKSk1dOy3zgJy_0BYODFWApr5ELSFpKtFikrinb9CbMTWNl1VK5vMaFtp_incCjKS8n5pfBlTFjNhotRjNJPzxKxkdcEBSPN-fUDMKDH17JaE7B01pgkuGpIGoGypD2_RYhKIdD3TVqZazcZYT4HDw/s1560/2022-04-09_14-49-40_460.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1560" data-original-width="1170" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju3iPUcjAlZg-khhmcsNySl3EOtKNrDmUjZIbcQKSk1dOy3zgJy_0BYODFWApr5ELSFpKtFikrinb9CbMTWNl1VK5vMaFtp_incCjKS8n5pfBlTFjNhotRjNJPzxKxkdcEBSPN-fUDMKDH17JaE7B01pgkuGpIGoGypD2_RYhKIdD3TVqZazcZYT4HDw/w480-h640/2022-04-09_14-49-40_460.jpeg" width="480" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYlwnmFXC_twuo-V95L50zZGcKuWamP_lRKCPb0YZR2j2MfaOaebc6atKhLBEAUBN6FhBO9_lA-V_I3VBI2Af6HELQPAXUshvrgCkiSkGkSrUBQAwPaqD6RvcLp2W-6pSj8WjaEPh7ZmYldH5a1t1vhch978-0s3H4jYuKSQX-iX1sUwEI548U0mJkOA/s4032/2022-04-09_14-39-27_852.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYlwnmFXC_twuo-V95L50zZGcKuWamP_lRKCPb0YZR2j2MfaOaebc6atKhLBEAUBN6FhBO9_lA-V_I3VBI2Af6HELQPAXUshvrgCkiSkGkSrUBQAwPaqD6RvcLp2W-6pSj8WjaEPh7ZmYldH5a1t1vhch978-0s3H4jYuKSQX-iX1sUwEI548U0mJkOA/w480-h640/2022-04-09_14-39-27_852.jpeg" width="480" /></a></div><br /><p></p></div><div>That mud on my shoe was actually Solo's foot print. I did say he was a big boy. <br /><br />Next up is the canicross race in Moncton. </div>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-4906879144649968732022-01-02T17:11:00.002-04:002022-01-02T17:11:18.110-04:002021 The Year in Review<p> So 2021 has come and gone. Another year with COVID restrictions and limited in person events. So one could easily have decided to cut back on things and just be, though I decided that wasn't for me. </p><p>The year started out with some speed skating at the Oval. Luckily our oval is outdoors, which is bad when the weather sucks, but during a pandemic, it is great. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj0H-5QyFeCFeIMu8GutohxVbLbpoAVwbcm4VI7JJxgrQKOc9XGwPQvRUvCQPE_cCi8eCZWY5b9T2m0ZdH5iB00EGg1uGcJevkjOCNZ3tkHMWayzeFUrj_85iBZjsrEXyIsRXB2j1D65pZvkjwb4SlQzf2VuGpjJTiDR-Ws2GnZ9JjoXERBTNiwCHQ2dQ=s3088" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2320" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEj0H-5QyFeCFeIMu8GutohxVbLbpoAVwbcm4VI7JJxgrQKOc9XGwPQvRUvCQPE_cCi8eCZWY5b9T2m0ZdH5iB00EGg1uGcJevkjOCNZ3tkHMWayzeFUrj_85iBZjsrEXyIsRXB2j1D65pZvkjwb4SlQzf2VuGpjJTiDR-Ws2GnZ9JjoXERBTNiwCHQ2dQ=s320" width="240" /></a></div><br /><p>And while I kept running all winter, I also took up a cycling challenge to virtually ride the coast line of Nova Scotia. Put on by Route 541 (which hosts other virtual fundraisers) this allowed you all year to get the ride done. While I didn't finish first, I did finish in the top ten and managed to get the over 2000km done in a few months on the indoor bike trainer. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhP8XQj71bUMo1dUjSti7V6E6b10ztiLs4IzgWVETxSSt8Am-E4TVKJIAJu3xVbbqBHK7AAE0MpeqKv4LY40QHnTHGaTFSyH9Yet5zcsoVu90z_AnphNATkxtmn0cS7lVSZ2soL-4xrLS6bR_6BE_wZg030UwWOV_XYHIkff6IRmhTTHggMp46p3RNndQ=s3088" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2320" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhP8XQj71bUMo1dUjSti7V6E6b10ztiLs4IzgWVETxSSt8Am-E4TVKJIAJu3xVbbqBHK7AAE0MpeqKv4LY40QHnTHGaTFSyH9Yet5zcsoVu90z_AnphNATkxtmn0cS7lVSZ2soL-4xrLS6bR_6BE_wZg030UwWOV_XYHIkff6IRmhTTHggMp46p3RNndQ=s320" width="240" /></a></div><br /><p>In April, during what should have been Trail Cleanup Day and World Litter Run Day, we had a lock down. While we couldn't gather, I could at least hit the trail and make sure to do my part. I committed to a bag of garbage from our trail a day. And while I didn't keep a daily litter run going (like Luke does), I do commit to picking up some trash when I can to keep my neighbourhood and our trail clean. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgKMeRS_4IyOTS1igLaa8voDEoVytYfLYKzwxPdbnoNKHAgo6YMUBBXg1pdqcDTqIFjQ_XqjVq8IKU_g6zbZzWPsXhAe_cqEAVMJN0myL-HqAwMf8X7sf2sw7I5Ilptnt2wfmK-yKZ48TKE0QWMB4Vm7HQHMR5S016H0BiaXRMUimxOupg_YkQnSO7DDQ=s3088" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2320" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgKMeRS_4IyOTS1igLaa8voDEoVytYfLYKzwxPdbnoNKHAgo6YMUBBXg1pdqcDTqIFjQ_XqjVq8IKU_g6zbZzWPsXhAe_cqEAVMJN0myL-HqAwMf8X7sf2sw7I5Ilptnt2wfmK-yKZ48TKE0QWMB4Vm7HQHMR5S016H0BiaXRMUimxOupg_YkQnSO7DDQ=s320" width="240" /></a></div><br /><p>I continued with skipping when I could and one the weather warmed up I took to the lake, often with Craig for our weekly swims. But the bulk of my year was running. And while I still committed to my monthly 5K time trail of a sub 18 minute run (which I managed to do), without a proper race on schedule, I decided to start training for a Fall Ultra Road Marathon. This was the Valley 50K. While it was never certain that it would be run, I figured the worst thing to come from this was a good solid training block of fitness I could use at some other time. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhwUW-Kst3fMYth2uZ4akjR0f60pdHE_PRWex-Y-VcMPQJIEhAuCasd0QQL-dlGC63UkSfUZmXboXQrQzZrSx9norAjyBwJxppyswjdfJ494qL_QiI7CGNf1Lvq1k4VpYb6LJMxI-v2xxm8BSWNfw7S3g33Y8LGqV9d8UXwhPlUlpVjX2CTMJA8z2IuTg=s2048" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhwUW-Kst3fMYth2uZ4akjR0f60pdHE_PRWex-Y-VcMPQJIEhAuCasd0QQL-dlGC63UkSfUZmXboXQrQzZrSx9norAjyBwJxppyswjdfJ494qL_QiI7CGNf1Lvq1k4VpYb6LJMxI-v2xxm8BSWNfw7S3g33Y8LGqV9d8UXwhPlUlpVjX2CTMJA8z2IuTg=s320" width="240" /></a></div><br /><p><br /><br />I wrote about this race previously, and my other running exploits on the blog. While the Ultra was the highlight of my running year, the toughest / funnest / craziest was Craig and I running the Rum Runners Relay by ourselves. 110km in total with 60km for me in one day was a tough go, and probably harder than the race but in the end worth it. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjHRniPbdNcdTZqV9mUvBY8MFcr7zdznRzcaAkgM6XhvNk0KAL2xZuVWKhJSLYRH9GZP4eh5qFTqEIML5kUr6RY4vgSwlfaqnkGC648rrPPMTqnyVHD3_cfAL2wxyuAcWXtW4_iFPfJGE29V3YHV7l-olsRNX39ZUtTbQfC8MGYzlO24FmoJY81YR7cDQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2268" data-original-width="4032" height="180" src="https://blogger.googleusercontent.com/img/a/AVvXsEjHRniPbdNcdTZqV9mUvBY8MFcr7zdznRzcaAkgM6XhvNk0KAL2xZuVWKhJSLYRH9GZP4eh5qFTqEIML5kUr6RY4vgSwlfaqnkGC648rrPPMTqnyVHD3_cfAL2wxyuAcWXtW4_iFPfJGE29V3YHV7l-olsRNX39ZUtTbQfC8MGYzlO24FmoJY81YR7cDQ=s320" width="320" /></a></div><br /><p><br /></p><p>Finally, I managed to host 2 in person running events. One canicross event and my Movember Run. Both fundraisers and both big successes. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgM2RdBGIBrTS8NRJB1JdOgOCprViDRBQ9FUHlpRwiav26Hf-J54McKN2KTdQ7CnG5FI2WSSa4YYlljjoa-HLnc0MGCdn8lOuXe9yZ8mF8Unmqmjc66bCKcB7gdFnovxTCCExTN8zoqEBhyDf93OJNg1YEsCubvl9T2SruT9GuD8Eyz7DRxoekokWPD4w=s2048" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1538" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEgM2RdBGIBrTS8NRJB1JdOgOCprViDRBQ9FUHlpRwiav26Hf-J54McKN2KTdQ7CnG5FI2WSSa4YYlljjoa-HLnc0MGCdn8lOuXe9yZ8mF8Unmqmjc66bCKcB7gdFnovxTCCExTN8zoqEBhyDf93OJNg1YEsCubvl9T2SruT9GuD8Eyz7DRxoekokWPD4w=s320" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiT0n-hRCQvcVr5HKCGGYuEuTYUUYRB6UGxdMC8WT-iDcUsbh5iZHfJfWjQxMhoTqxqG6kGzLLrKX-X1QK0xG2O--WgrTyHCT4RLkjxRL7Z1NASo0Tu1dRlp8PmIpO8Z-W7ZOKFaGNuRd2BlGMqzL6Q3Hzgs6dzgyyf0LwSkVVsXRnS8GFgLl-w6fHEFQ=s2048" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEiT0n-hRCQvcVr5HKCGGYuEuTYUUYRB6UGxdMC8WT-iDcUsbh5iZHfJfWjQxMhoTqxqG6kGzLLrKX-X1QK0xG2O--WgrTyHCT4RLkjxRL7Z1NASo0Tu1dRlp8PmIpO8Z-W7ZOKFaGNuRd2BlGMqzL6Q3Hzgs6dzgyyf0LwSkVVsXRnS8GFgLl-w6fHEFQ=s320" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>I was lucky to be an ambassador for Nuun Hydration (electrolyte drink), which was a key tool I used in my run training. I was also an ambassador for Balega Socks. I love socks and good quality running socks are certainly worth it. Balega were great to have on board to help me get to the finish line of my events with my feet staying together (trust me, I have had poor sock choices and horrid blisters before).<div><br /></div><div>Support for my athletic year came from friends at Sportwheels and Aerobics First and of course the BLT Runners. I love to help them give back to the athletic community as much as I can. </div><div><br /></div><div>And now the numbers:</div><div><br /></div><div>Running: 3201 km. This was actually lower than last year. Now I will say I really cut down on how many weekly kilometers I was doing after my Ultra. So November and December were significantly reduced. Otherwise I probably would have been much closer. Of course all this goes to show that it isn't super high mileage you need, but well planned mileage.</div><div><br /></div><div>Cycling: 4180. Down a little bit as well. I went cycling heavy to start the year with the virtual event, then mostly used it as a cross training and of course the weekly Sportwheels rides I host. I always want more cycling, but alas there is never enough time. </div><div><br /></div><div>Swimming: 11253m. Another drop, but I think overall my swimming was much better this year. Again, while I wanted to get in the lake more often, run training really takes it tole on you and I didn't want to be hitting the lake tired. </div><div><br /></div><div>Other: This would be skipping, walking, skating etc... 483km and almost 90 hours. </div><div><br /></div><div>I am not going to commit to anything specific for the coming 2022 season. One thing I would like to do is get training again for a fast 10km run. Maybe it will be a virtual race, a time trial or perhaps something in person. I am open to all options. <br /><br />Have a great 2022 every one. </div><div> <br /><p><br /></p></div>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-55835604497323194112021-12-14T11:29:00.005-04:002021-12-14T11:34:55.390-04:00Rum Runners Relay 2021<p></p><div class="separator" style="clear: both; text-align: left;">So I am a little late getting this blog post out, but better late than never. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Craig and I chatted earlier in the year about possibly doing the Rum Runners Relay as an adventure run this year. The Rum Runners Relay is a Nova Scotian relay race with 10 legs that covers about 110km from Prospect to Lunenburg. Usually done in teams of 10, this race was not held the past 2 years, as the logistics of crowds during COVID in this kind of race made things tricky. As well, the big fun of this race is the social aspect. Take that away and it certainly is less of a fun day.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Last year I thought about doing this but Craig hurt his foot. This year we chatted about it, but the timing was tricky. Ideally it would have been held in September as it usually is, but I was close to tapering for my first Ultra Road race. Then I had a couple of half marathons in the weeks that followed, then the Movember Fun Run I host each year (which Craig ran in). Finally we had a date, November 27.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">So we got up bright and early for the traditional 6:30 AM start. I feel I was about 70% recovered from all my racing. Craig was all healed up, but certainly had not been running really long distances in awhile. Forecast called for occasional showers, okay temperatures, and a fairly tough headwind for much of the day. <br /><br />We packed the car full of clothing changes, some food and drink got it started.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEia2rqPLy42N6XGiNexlR6PN_srF2gII4-PHUCo6ORh_hTlT81tlmWzR5KvEZX4imA7ufdAZSoDXj-4V_sjkxz9APUUn6n7rpH6K2I4NjanbK2A_uhDJcKg1e1y3PCequASeFNi8Ssog1m-Qs786ar5cAUAg0K6vXFn5dtYznzwyh3mhgxaEHfFr0ESYg=s3088" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2320" data-original-width="3088" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEia2rqPLy42N6XGiNexlR6PN_srF2gII4-PHUCo6ORh_hTlT81tlmWzR5KvEZX4imA7ufdAZSoDXj-4V_sjkxz9APUUn6n7rpH6K2I4NjanbK2A_uhDJcKg1e1y3PCequASeFNi8Ssog1m-Qs786ar5cAUAg0K6vXFn5dtYznzwyh3mhgxaEHfFr0ESYg=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Craig went first for Leg 1. It was dark, so he was lit up. The weather was great until a few minutes after he began, at which point a big tail wind came in (nice) and a downpour (less nice). </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjFbWrm0PoaHmq64jz89CttvAIEVSgF7A64dL008VxdDr-e0GsAZOvR_5iagWx1tyq5RhEPF1fKUR0WfuQj2xAhn7io9696Qg_3fDJuDGI5oW4iwejJEhmXaFP8T9HQOF8iYeEp3t7Hh63mNSrRsXjibVXSswaB_vIu1gCtV6uoC_JGKoJcJ6b4FQuf3g=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjFbWrm0PoaHmq64jz89CttvAIEVSgF7A64dL008VxdDr-e0GsAZOvR_5iagWx1tyq5RhEPF1fKUR0WfuQj2xAhn7io9696Qg_3fDJuDGI5oW4iwejJEhmXaFP8T9HQOF8iYeEp3t7Hh63mNSrRsXjibVXSswaB_vIu1gCtV6uoC_JGKoJcJ6b4FQuf3g=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">As the rain let up, the sun started to creep out, and Craig finished up Leg 1 crossing the finish line. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjpYHibXZj0npPFdbmPbcF3maPUb4O8YHklbe-VjqMu3AeqreJgmS4Xi6gNR0fDH-bTyz77NlZ-uExqmT0uF96aijWnpT8qFsFcs8Vy-eMZDnzTlZ4XZx9issrDz5BO29dcfzzJP8820n96KyTGa5a92mLetTVLykjSpEwrvQZ4DXL-s5uugz3rd1aZyQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjpYHibXZj0npPFdbmPbcF3maPUb4O8YHklbe-VjqMu3AeqreJgmS4Xi6gNR0fDH-bTyz77NlZ-uExqmT0uF96aijWnpT8qFsFcs8Vy-eMZDnzTlZ4XZx9issrDz5BO29dcfzzJP8820n96KyTGa5a92mLetTVLykjSpEwrvQZ4DXL-s5uugz3rd1aZyQ=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Our goal was to keep well below the 6 min / km cut off time that Rum Runner allows for each leg. Not much time for pleasantries either, as we passed the figurative baton, took a picture and began the next leg of running. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhW8T5KuP74B0Yu57W5yJKxlSvbHEN6CxZMtUJ-YuwfoX9lDd6oDrBFHhpCXhFuGFXf1AyUi10mhSYvwhxa-O9h6-xq-6g3ft-1zGcXZF2Rz5ZBI1BGr-En1emvjYs-fSXB8sAqcsNWUijhOWRaWE90CNF5Qv9q7WdtQMTTpyzMvtQ0iB46KCH9q1WZbA=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhW8T5KuP74B0Yu57W5yJKxlSvbHEN6CxZMtUJ-YuwfoX9lDd6oDrBFHhpCXhFuGFXf1AyUi10mhSYvwhxa-O9h6-xq-6g3ft-1zGcXZF2Rz5ZBI1BGr-En1emvjYs-fSXB8sAqcsNWUijhOWRaWE90CNF5Qv9q7WdtQMTTpyzMvtQ0iB46KCH9q1WZbA=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Leg 2 was much nicer than Leg 1, and a bit shorter (about 4km shorter - though I would make up for this lack of distance later). I had a brief sprinkling of rain but just enough to get damp, not a full soaking like poor Craig had.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh1o2Jt8Y_BePfCA-HIfj6-W6Ai-RYDlSsZQ7ImQCoBMJPjLWu_M_QRU2dA7LbHvbOlVQoVvu021WBKNk4XCPHJX0_W6UvLhBUvT1sXAdtEm9aS_m5uyYPrDowjh1SG3neM9O-xvwilPLi413sLtNMuYxhESjOQuzhT1q320KXEQENoKO_uzAyAkXYytQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEh1o2Jt8Y_BePfCA-HIfj6-W6Ai-RYDlSsZQ7ImQCoBMJPjLWu_M_QRU2dA7LbHvbOlVQoVvu021WBKNk4XCPHJX0_W6UvLhBUvT1sXAdtEm9aS_m5uyYPrDowjh1SG3neM9O-xvwilPLi413sLtNMuYxhESjOQuzhT1q320KXEQENoKO_uzAyAkXYytQ=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhJXuzNOJuPTa3ot5-9sdflHiDe-Igm6x5NStJOh94rySt4dTJxm4oD8kkUPa6XBzCoB56_NgcBpLC-9DdbpDugzfzCgl8cdPjDoT2BIKGMZlYNcae566_HHgds_Owow1Ua0cJOBJrjyKHwrHNBY4JiqkOYn_KJnrtPzWmEucuCtMVURDoTAvxCJ5JAEQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhJXuzNOJuPTa3ot5-9sdflHiDe-Igm6x5NStJOh94rySt4dTJxm4oD8kkUPa6XBzCoB56_NgcBpLC-9DdbpDugzfzCgl8cdPjDoT2BIKGMZlYNcae566_HHgds_Owow1Ua0cJOBJrjyKHwrHNBY4JiqkOYn_KJnrtPzWmEucuCtMVURDoTAvxCJ5JAEQ=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Leg 3 is always a blast. Around 11km but with significant amount of down hill, it is fast. The trick today was holding back. Still, Craig took advantage of the free speed. Also I think it rained on him again.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiQKCg9MP9FpCfqNDdfWL7r29U8eB9R63kSIP1fL8aUaws5Ha1VdVBtErtm2BbO2uSJBy0FZgtewTGZvcoSg--hR6G8p6AA59VctfYQ41SDAy2m2fVwv-QJIH4d6xXanQdq-YTey9PzjiNWdeewU0rtcUcfb_vcyMTVMU4FcQZiIb8qAxsllzFajgDO_A=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiQKCg9MP9FpCfqNDdfWL7r29U8eB9R63kSIP1fL8aUaws5Ha1VdVBtErtm2BbO2uSJBy0FZgtewTGZvcoSg--hR6G8p6AA59VctfYQ41SDAy2m2fVwv-QJIH4d6xXanQdq-YTey9PzjiNWdeewU0rtcUcfb_vcyMTVMU4FcQZiIb8qAxsllzFajgDO_A=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiwmY6y9lYMh-nOFwNfrQwpuRhHcf7ZlS2LAuJEptERqGJB808T-GHsfBSQODM0ekFJ16P2a9KfIXZgLj_z5R8TChd_SVN7pzF2qwXQw0Ul_AsSH6PJVmBQ3tOJAgGXjzGZ5gbQ7cIl9_qds67PlMgHD_7eZezYarIWqm_tiMBNescg5VMI_gTSrlOTbQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiwmY6y9lYMh-nOFwNfrQwpuRhHcf7ZlS2LAuJEptERqGJB808T-GHsfBSQODM0ekFJ16P2a9KfIXZgLj_z5R8TChd_SVN7pzF2qwXQw0Ul_AsSH6PJVmBQ3tOJAgGXjzGZ5gbQ7cIl9_qds67PlMgHD_7eZezYarIWqm_tiMBNescg5VMI_gTSrlOTbQ=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhzbSCkYVoHX_YUF9HNRMjJ_kuuFsK0eyfPW37IGixI_JsWjfJADLZhjMuWh4zieOzK4Hqfcu0XYSbTIAtqrr_q020wgdqf6rThUdjT3eJEVX3aDySm80uZjAU7qqzzBUPgJFTCgQNtfJMNI0Ebxsosjo7N4PjJD6UaF2eK-jdIx99ElhsOjoNgoGCrqQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhzbSCkYVoHX_YUF9HNRMjJ_kuuFsK0eyfPW37IGixI_JsWjfJADLZhjMuWh4zieOzK4Hqfcu0XYSbTIAtqrr_q020wgdqf6rThUdjT3eJEVX3aDySm80uZjAU7qqzzBUPgJFTCgQNtfJMNI0Ebxsosjo7N4PjJD6UaF2eK-jdIx99ElhsOjoNgoGCrqQ=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Leg 4, the long one. 17km but generally flat. The head wind was strong here as this leg is quite open on the coast line. I switched shoes and socks. I tucked a small soft flask of Nuun into my belt as well, because we were not doing water stops. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhu-Kz6OpakPndGNrJNSiUJ84xsF1PntpbQmMcMdfVmmTSPx9Qwl1y_kOt8Go_lDJxbaGNBogVvpQ3xEKLmoNuYds_Ta4aK77HO48QnNv-gD1vRRgBPhC9hJVJKRB395UApI9IL9SFb9cwArv7DZ6rNRHiUznEUZN3ROzX6LA1QPXJbzweIJvVrVcoiow=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhu-Kz6OpakPndGNrJNSiUJ84xsF1PntpbQmMcMdfVmmTSPx9Qwl1y_kOt8Go_lDJxbaGNBogVvpQ3xEKLmoNuYds_Ta4aK77HO48QnNv-gD1vRRgBPhC9hJVJKRB395UApI9IL9SFb9cwArv7DZ6rNRHiUznEUZN3ROzX6LA1QPXJbzweIJvVrVcoiow=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">The temperature was climbing, and really I could have been in shorts here, but I certainly wasn't uncomfortable. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhIClZJzZ-iSppO9qoRKVG-Nwu2npdf6AipR-iC7-UtybSz5TCcsjaiOVy-SBddSQl1dTV-wAPxzPaswZNRntptF7fi_QxW14FwFmAt8FHKHKxRQooqgNb6DIdJB-JLZe5iW0GMk07YOvKnqrHCwvfaMY6QJEAkIjMfAm7aJDK5DeE6nthqMnax-HBhWQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhIClZJzZ-iSppO9qoRKVG-Nwu2npdf6AipR-iC7-UtybSz5TCcsjaiOVy-SBddSQl1dTV-wAPxzPaswZNRntptF7fi_QxW14FwFmAt8FHKHKxRQooqgNb6DIdJB-JLZe5iW0GMk07YOvKnqrHCwvfaMY6QJEAkIjMfAm7aJDK5DeE6nthqMnax-HBhWQ=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">So 2 legs in for me and 25km and I was starting to feel tired. Uh oh.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjv7E-g4FySCvvodaUml6QQbt-MH_cfzFPK4StTk6duUtyutWW4zlpNRaDTl7r9S0M5uwL8otDX4JmU0ZOUSz1qFgd5XfKGs9pCWpSoRAu__DDEOxgH1H7NVh4d0eCLlu3jOKjpcjSIiNZrHUOyZ8RcN6xG4z88G29LdosMKcHBeF8sGJLuij3idac5ZA=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjv7E-g4FySCvvodaUml6QQbt-MH_cfzFPK4StTk6duUtyutWW4zlpNRaDTl7r9S0M5uwL8otDX4JmU0ZOUSz1qFgd5XfKGs9pCWpSoRAu__DDEOxgH1H7NVh4d0eCLlu3jOKjpcjSIiNZrHUOyZ8RcN6xG4z88G29LdosMKcHBeF8sGJLuij3idac5ZA=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhcdezY26TFmu1MLmWlJgRLZRlCB7kTmyl-2KdREZ1QDXWu6h-qBLjvJjUO-ZFv19FQus_sR-PGGHI4ONxudi_VSIR7vg4bh-u15dIbPI6wj8uTDw3gHOqdna1lnFKKUBNEWMkq3gVIH6WYY5dj_KHFSNBQkWbzn0727ErPRuBGR4Dsfcc7NDuco05vBw=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhcdezY26TFmu1MLmWlJgRLZRlCB7kTmyl-2KdREZ1QDXWu6h-qBLjvJjUO-ZFv19FQus_sR-PGGHI4ONxudi_VSIR7vg4bh-u15dIbPI6wj8uTDw3gHOqdna1lnFKKUBNEWMkq3gVIH6WYY5dj_KHFSNBQkWbzn0727ErPRuBGR4Dsfcc7NDuco05vBw=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">No time to think though. Craig took off on Leg 5 which is the shortest though the one with the two hills. At 3.8 km it seems easy, but the first hill is crazy steep up.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgsaHcIOGemWny8uZjXStn1pQY7CT4OMJWrdrJrvYSGM9Dbhb2kAhg2b1i3opYih8SOLzaR0a8GM8QxT3p6pFyKml-ZTnOXQEh88kgC4U9SWR5isXAloiEzq-vvMuP_FRnHEVhhxA6pbn_ChOHulmkqVT6AiqGnwozdKJAkIVm1Qt1JOI-yWjzFCZ4EUw=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgsaHcIOGemWny8uZjXStn1pQY7CT4OMJWrdrJrvYSGM9Dbhb2kAhg2b1i3opYih8SOLzaR0a8GM8QxT3p6pFyKml-ZTnOXQEh88kgC4U9SWR5isXAloiEzq-vvMuP_FRnHEVhhxA6pbn_ChOHulmkqVT6AiqGnwozdKJAkIVm1Qt1JOI-yWjzFCZ4EUw=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">And the second one is a crazy downhill one to the finish. Craig opted to give it a little oomph on this leg for fun.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg1BhJuJ0rMsu3QqpXi5irr16sZNfXvvOfBL0BqdWWJQveN-UzDTs7eLAQKQY07E_y0olcSEFnAPfjSy3tdEC52eXftT58ucQJzHMGqAAIqoRWYr5GTpuPCJdKdxUUFfqxYOyoZKUqhW1Sys_-PiqRreszhGySIaZY36cL2Wtw8ZylkLjDsfXB6240PDQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEg1BhJuJ0rMsu3QqpXi5irr16sZNfXvvOfBL0BqdWWJQveN-UzDTs7eLAQKQY07E_y0olcSEFnAPfjSy3tdEC52eXftT58ucQJzHMGqAAIqoRWYr5GTpuPCJdKdxUUFfqxYOyoZKUqhW1Sys_-PiqRreszhGySIaZY36cL2Wtw8ZylkLjDsfXB6240PDQ=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEizDOQR1-8PELB3mqv3fO3nP4FiPo4Qf463t_TT4t_cjFpA-2YE3zpVXhrijYoC0rELKKXbsUuC9RpzqQ9OhoMSGUvmViJkNq-Gd2qDt3MTjDl0xCdNySgGP12e57r5HTunOV_uRu3wF1dew4oI2r5jCq2bNt_bO3Lzb5NWpRV9zkx48YpCnKLAtpYRhw=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEizDOQR1-8PELB3mqv3fO3nP4FiPo4Qf463t_TT4t_cjFpA-2YE3zpVXhrijYoC0rELKKXbsUuC9RpzqQ9OhoMSGUvmViJkNq-Gd2qDt3MTjDl0xCdNySgGP12e57r5HTunOV_uRu3wF1dew4oI2r5jCq2bNt_bO3Lzb5NWpRV9zkx48YpCnKLAtpYRhw=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">For most legs there is roughly 40-60 minutes of rest before the next person has to run. Between Leg 4 and 6 I had about 17 minutes of rest, so really it was a straight forward 28 km of running for the two legs. Leg 6 starts go up up up. Then you run a rolling terrain of up and up until you reach the top of a decent climb and have a few kilometers of fast finish. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiSSZSTbwHjAwlt5xtLK-R5KaxnwyEhByldghaa0vNw9eNz-_HPkybCkTKfTUn5_LF1t6BKfyl1QnbBTgZ03a5gCMV8Vy42nA4JOJigZE8YsfHmiA6UjONItUmduTXVJZksBWNHKIRDTzhKD1BOJ-OmkOR8CDaCjG1l7L62-0p_XsWDC07P4VUuQpz75w=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiSSZSTbwHjAwlt5xtLK-R5KaxnwyEhByldghaa0vNw9eNz-_HPkybCkTKfTUn5_LF1t6BKfyl1QnbBTgZ03a5gCMV8Vy42nA4JOJigZE8YsfHmiA6UjONItUmduTXVJZksBWNHKIRDTzhKD1BOJ-OmkOR8CDaCjG1l7L62-0p_XsWDC07P4VUuQpz75w=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Again, more sun for me. Yes, there were a few brief rain showers but nothing too crazy. Leg 6 offered much better protection from the wind as well, which was nice. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgnIZSb8EeQAZDf6JkTpZgWO1z53Jv6eNfliAuWLM3cVZToIkHI33R_4Yg4J9D-GxFc2NEdKGedyYiZtVeV9NN-20rAi53AiYwtug9NsQZ-1iw9s6_usXMrCtIaRCTilJATdiLDnS738sj-KBa3MA3oBJ4Y1VxWDaRYYbO6aRSX9HH91wYffOPVM0MuTQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgnIZSb8EeQAZDf6JkTpZgWO1z53Jv6eNfliAuWLM3cVZToIkHI33R_4Yg4J9D-GxFc2NEdKGedyYiZtVeV9NN-20rAi53AiYwtug9NsQZ-1iw9s6_usXMrCtIaRCTilJATdiLDnS738sj-KBa3MA3oBJ4Y1VxWDaRYYbO6aRSX9HH91wYffOPVM0MuTQ=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Craig set out on Leg 7. Another shorter one at 9 km, but don't get too excited. This one has some of the worst hill climbs. 3 really big climbs on tired legs. In November it wasn't as bad temperature wise, but during September, this is often one of the hottest legs as well. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhXqrxqApxB52uHOCzJdds9Ovf5N8D8B3CeeL5LoYol74BbW6KrE1CRdQhdqrORjOG-jqFXfn2VhvAc7PSOnaEmEU0O87F7rAWBKzYs8t9nG5DHkGNqXIXHiY7DWQbwO7ubpm08t03mpusbrp1X0ummmq28QYo3LbseFwvsa3DPWX-TAS4595ZEJXyjqg=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhXqrxqApxB52uHOCzJdds9Ovf5N8D8B3CeeL5LoYol74BbW6KrE1CRdQhdqrORjOG-jqFXfn2VhvAc7PSOnaEmEU0O87F7rAWBKzYs8t9nG5DHkGNqXIXHiY7DWQbwO7ubpm08t03mpusbrp1X0ummmq28QYo3LbseFwvsa3DPWX-TAS4595ZEJXyjqg=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhCzP0UID3_qO_MXqg1vwe7MoGORBYdlUUBPhWzNOyTHX5nL9LeNdrmkyXlI8WBfHNvoruLqGrgvtBqS4_-mJdbrJ8w-QYO67PPuy6lBGGwJKnSm9PlJj6KzWzr8BoQpRMn9FmvDtQGqZAP2cxTHUcHXJy7w6Zw5PPqSHuGK_2C8G32crVK3FetWG8GGw=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhCzP0UID3_qO_MXqg1vwe7MoGORBYdlUUBPhWzNOyTHX5nL9LeNdrmkyXlI8WBfHNvoruLqGrgvtBqS4_-mJdbrJ8w-QYO67PPuy6lBGGwJKnSm9PlJj6KzWzr8BoQpRMn9FmvDtQGqZAP2cxTHUcHXJy7w6Zw5PPqSHuGK_2C8G32crVK3FetWG8GGw=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Somehow I didn't get a good hill picture of Craig. I did get to the end of the leg though and noticed the softflask I had put in my belt had decided to empty its contents down my back. So I managed to find a place to get changed into my second pair of tights and a new pair of socks. I stayed in my favorite shoe, the On Cloudflow though. It was still doing great. As I got over to the finish line, Craig came zipping in. The finish here is nice and speedy, and I managed to just get the finish line down in time! </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEioFRW9JQMQUoLirfLGHBjFgYupxosKPWmjDEzNxItbCn0bAFL701_5YOWcVK_irsOlowAUUuGmbov1dUX__5kyxYB20fxJVVhhA0i-AjToc1_SeCYC236aCWrp2SKL6CLNjCHCcghvfX5ZL9VJqBWRrdgqqUkTcBvPQRIyB_NjHFd3rSoKS1hOc9s1oQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEioFRW9JQMQUoLirfLGHBjFgYupxosKPWmjDEzNxItbCn0bAFL701_5YOWcVK_irsOlowAUUuGmbov1dUX__5kyxYB20fxJVVhhA0i-AjToc1_SeCYC236aCWrp2SKL6CLNjCHCcghvfX5ZL9VJqBWRrdgqqUkTcBvPQRIyB_NjHFd3rSoKS1hOc9s1oQ=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Now in fresh dry tights, I set off on Leg 8. Getting started on each leg was getting tougher. The body would stiffen up while waiting for the next leg. You would want to eat and drink but not too much. I knew Leg 8 would be tough (it is the second longest leg and again, spends a lot of time on the open coast line, so heavy wind). </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgm7Kwc1OUD8k5mY12PkDVGhW3YpcJaQ5mGQVpErrFBXCv5E51mS49fzLVnA-n5LrqP79ZnY-wDjqWdxW5kvA5GQ0kEKWqGs_4gDIWZeuix0tKGDhSWE2Pz2FbbXPR-ulnCHpKbWy1cCOaCckdJypFlbou9bNHtYco-FT4Gxl20NGI-v2kuhJOapWD9Rg=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgm7Kwc1OUD8k5mY12PkDVGhW3YpcJaQ5mGQVpErrFBXCv5E51mS49fzLVnA-n5LrqP79ZnY-wDjqWdxW5kvA5GQ0kEKWqGs_4gDIWZeuix0tKGDhSWE2Pz2FbbXPR-ulnCHpKbWy1cCOaCckdJypFlbou9bNHtYco-FT4Gxl20NGI-v2kuhJOapWD9Rg=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">After a couple of kilometers and some bad road shoulders, I had to take my first walk break up a steep but short hill. Running was just slow enough that a short walk made more sense. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhdkR8jSYiJPvDIbwKWKxPNJL1XTaOc8TsLBrWYTTj1o9grRgAgQR4qo_U4OXFRzVB-24qDI5kueTSgGRj2xXi_dy1pJRZtogjpqBOsKqO-Tn1KDBlMBuMLlUdYnXHS5A3_SuvjSFyvJQ7UV2QVwd4hduNG4QrQDx4vo9QxHiKPOykNv6N5jvpiayULAw=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhdkR8jSYiJPvDIbwKWKxPNJL1XTaOc8TsLBrWYTTj1o9grRgAgQR4qo_U4OXFRzVB-24qDI5kueTSgGRj2xXi_dy1pJRZtogjpqBOsKqO-Tn1KDBlMBuMLlUdYnXHS5A3_SuvjSFyvJQ7UV2QVwd4hduNG4QrQDx4vo9QxHiKPOykNv6N5jvpiayULAw=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">For the first time, I was getting thirsty on the run, so I knew I was well into the dehydration territory. A few more walk breaks up some steep hills were needed. I was well past marathon distance now and I will say, starting the day at maybe 70% recovered from previous racing in the weeks leading up to this was taking its tole. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjoNE3lEr8YDsHe_ciiiv414qhSKPqK-xLUt1CTNtzaubBlBitOB8FHpGo1LE-owLn7r4CbqkncZLd6lS-YWjkNy7EmGi84GiwnknSBxw9KbZxpA5AYD2y29AiUJ6Tr-vwVPKLJLPgGwnhy53Y5NDfW6oNtmFQK4jrGfDQu0OojgFKYy-EFl9uQr6Tzfw=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjoNE3lEr8YDsHe_ciiiv414qhSKPqK-xLUt1CTNtzaubBlBitOB8FHpGo1LE-owLn7r4CbqkncZLd6lS-YWjkNy7EmGi84GiwnknSBxw9KbZxpA5AYD2y29AiUJ6Tr-vwVPKLJLPgGwnhy53Y5NDfW6oNtmFQK4jrGfDQu0OojgFKYy-EFl9uQr6Tzfw=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi4RdgfRmH4KBsc0ptvc028ZIEYdKztg5nKnfc4gzVdt34yObn2p91BJkQ4JMmMH89nuzUrRNcwBxV5na94N5u_XPkPqVUWFURokjRUx_iLvL7Da-b1N2LueiTi50nyH0BMAybXyE7Uo-lqKLdFSUc5otzs_0Apo-QMOImd_DiKvSt0Eiz-wwAEqRlEdQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEi4RdgfRmH4KBsc0ptvc028ZIEYdKztg5nKnfc4gzVdt34yObn2p91BJkQ4JMmMH89nuzUrRNcwBxV5na94N5u_XPkPqVUWFURokjRUx_iLvL7Da-b1N2LueiTi50nyH0BMAybXyE7Uo-lqKLdFSUc5otzs_0Apo-QMOImd_DiKvSt0Eiz-wwAEqRlEdQ=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Ouch.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEijn7WbaIXZbOV9GhZo-bem9eMimTG_6HdOC177ifD0FKG8uio0NkuKPgJAXZdYpWGLL4nhDVxaplxdnFHv1m_njd23Nr9I45C9Eiz7ff7WDMeWQsuXFtJAopYrdcn7xKR5J9SdN9Xq9N0IefLY2cxGiYPX6rmjI2pvNMPPYKNDJjp0eetQpMi2K5sz6A=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEijn7WbaIXZbOV9GhZo-bem9eMimTG_6HdOC177ifD0FKG8uio0NkuKPgJAXZdYpWGLL4nhDVxaplxdnFHv1m_njd23Nr9I45C9Eiz7ff7WDMeWQsuXFtJAopYrdcn7xKR5J9SdN9Xq9N0IefLY2cxGiYPX6rmjI2pvNMPPYKNDJjp0eetQpMi2K5sz6A=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Craig was now on the cusp of marathon distance heading into Leg 9. While he had run longer in some events the previous years (last person standing type events), these usually were done at a very slow pace with less consistent running pace. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiY9dbznfrHs3r3gQXpWh5pmtpLCwRHOSwvqD3GgSZwCVhtNCi3DqSj79WD-iAUaaZ8Q1j0Y8qifPIqQJweSGGqyBN4qUw6BEWKmt6kH4QH6DkaJVnv9TpjXOkxAGXrf_cFSC5c0rpqK8IBZJtIbR8IG1TQE8-1Fz1OvXJE6KEclAYZSbb0SY80l6qmfg=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiY9dbznfrHs3r3gQXpWh5pmtpLCwRHOSwvqD3GgSZwCVhtNCi3DqSj79WD-iAUaaZ8Q1j0Y8qifPIqQJweSGGqyBN4qUw6BEWKmt6kH4QH6DkaJVnv9TpjXOkxAGXrf_cFSC5c0rpqK8IBZJtIbR8IG1TQE8-1Fz1OvXJE6KEclAYZSbb0SY80l6qmfg=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">He sent me to the start of Leg 10 because I needed all the rest I could get. And of course it started to rain. How tired was he? He didn't notice the rain.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhkCs8QoGnLBxuHHoCvG5IH5NApnPaDQKIzoRus4KFN5daWp8saI34nuqSDO6gw2Nbd_mmlh_T-FKg9dOtOjdEtKPr25rEiAhdBIZRotR4cMhge01Efv633pW-iUshkcxeatsrgRsKmMYnLNHI8DCATy_eSY6NcSDvbwcehQ_iannrPu_eT4PziQzp9BA=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhkCs8QoGnLBxuHHoCvG5IH5NApnPaDQKIzoRus4KFN5daWp8saI34nuqSDO6gw2Nbd_mmlh_T-FKg9dOtOjdEtKPr25rEiAhdBIZRotR4cMhge01Efv633pW-iUshkcxeatsrgRsKmMYnLNHI8DCATy_eSY6NcSDvbwcehQ_iannrPu_eT4PziQzp9BA=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Craig finished up Leg 9 and it was certainly pushing his limit that day. The poor weather, the start and stop nature, and just coming back from an injury with little solid base buildup had hit. He did awesome pushing through all that. His marathon split was 3:29, without any marathon training.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh9cIHdjrgXx2fJuLTGgyfQfO0fAZCdEbFrPVyKFdN2I91JFMi2n0Eb0GZaNakMiz_zVhYCIJBwvayFaA9DVrUNbZpgoX6a_RpZwEDSzwoKBmgtNNjGHDQ5z9PcYDvHp1PCxA83-2XvNrOcnQokLEOQQGZYIdj1RqbIC-FOEVnCKT6TSP-CrgvnTkV8qQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEh9cIHdjrgXx2fJuLTGgyfQfO0fAZCdEbFrPVyKFdN2I91JFMi2n0Eb0GZaNakMiz_zVhYCIJBwvayFaA9DVrUNbZpgoX6a_RpZwEDSzwoKBmgtNNjGHDQ5z9PcYDvHp1PCxA83-2XvNrOcnQokLEOQQGZYIdj1RqbIC-FOEVnCKT6TSP-CrgvnTkV8qQ=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I won't lie. Going into Leg 10 after what wasn't a great Leg 8 didn't feel mentally great. We still had tons of day light (I put on my Noxgear vest just in case) and the clouds were clearing, so that helped. I had been sipping Nuun electrolyte drink while waiting for Craig to finish, so I hoped to be better hydrated. Also Craig was going to stop at a couple of key points to offer a drink on this leg and make sure I didn't take a wrong turn. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgEFQ7LEFIvh45UQv7I9bdwBpBeKER6kPp3J2pQdslblNrHCLw-UH6jTjs0pW4ObP5RUVwgizLlu0hQq3bHPxFQ-tbJDXYdOL0wyMhZk9-4YVYhLdgq5NS-dHrb7C-autMQRSEN677B-DAyU9hptkhvvXIjlGDcUini5q5O2SqshG2dczJPuBbNhY5tIg=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgEFQ7LEFIvh45UQv7I9bdwBpBeKER6kPp3J2pQdslblNrHCLw-UH6jTjs0pW4ObP5RUVwgizLlu0hQq3bHPxFQ-tbJDXYdOL0wyMhZk9-4YVYhLdgq5NS-dHrb7C-autMQRSEN677B-DAyU9hptkhvvXIjlGDcUini5q5O2SqshG2dczJPuBbNhY5tIg=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I planned on a run walk strategy to finish things up, and I did use it a bit, but not as much as I had planned. Craig was stopping every 2 km to give me a drink, and frankly, when I would see him I would run. The walk breaks were not many, and as each kilometer ticked away, mentally I was able to get it done. <br /><br />I was well into the high 50km range (well beyond anything I had run) as I entered Lunenburg. I passed on the final drink stop which was literally 0.5 km from the finish and pushed through. The school was in site! </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjuvy3fhG61sb5Vg0f2O5oNtJNnojM-IdqSWjmQLDAuw8eMMUfJtPc4nKS7vh7Ug5YydO-jRzv4Vi-qkT2k5obx3zdoFOaqT5Nex1-hkFGYVxl5jMOPka1w0j5NRh6e9rxuRxQfSVaM_ihY1pfkzIo-xbo_eoQ-G-cTTBHc0ae_Zy3vcHCKI4BvR14RFw=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjuvy3fhG61sb5Vg0f2O5oNtJNnojM-IdqSWjmQLDAuw8eMMUfJtPc4nKS7vh7Ug5YydO-jRzv4Vi-qkT2k5obx3zdoFOaqT5Nex1-hkFGYVxl5jMOPka1w0j5NRh6e9rxuRxQfSVaM_ihY1pfkzIo-xbo_eoQ-G-cTTBHc0ae_Zy3vcHCKI4BvR14RFw=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I rolled in and stopped the clock with a personal distance of 59.2 km and a total time of 4:52 (marathon split of 3:18). Craig ran 49.7 (in way more rain than me) in a total time of 4:16. Our average pace was 5:03 and we hit a 9:09 on the clock for almost 110km. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjbv6_YdsBJJSVBBxhcvXmzsHmmu4AAM-khqQZMemJBqnX-copXyZsGZhbA0r14LnzG85aHgi79x0sUs4vZUiVYJ78o0taRD8Mw_M1Liu1QYzR9bUPMoyxmt8GA1g4o60cR_DQxux3ZwSdadXGzZlvK0sJotvNkDmxoKZ1QLG0D6mZBljF6YL7YLI-uTQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2268" data-original-width="4032" height="225" src="https://blogger.googleusercontent.com/img/a/AVvXsEjbv6_YdsBJJSVBBxhcvXmzsHmmu4AAM-khqQZMemJBqnX-copXyZsGZhbA0r14LnzG85aHgi79x0sUs4vZUiVYJ78o0taRD8Mw_M1Liu1QYzR9bUPMoyxmt8GA1g4o60cR_DQxux3ZwSdadXGzZlvK0sJotvNkDmxoKZ1QLG0D6mZBljF6YL7YLI-uTQ=w400-h225" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Per tradition of Rum Runners we stopped at Subway for subs and pop (not cold subs and warm pop this time). </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">It was great spending the day with Craig and doing this adventure run. Neither of us are big fans of the giant runs, so this may be a one off but it was worth doing to see out the year on a high. I feel sorry for Craig's family using the car after we were done though. <br /><br />Go BLT Runners. </div><br /> <p></p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.comtag:blogger.com,1999:blog-3781232380507677118.post-20339510422012730292021-11-11T17:05:00.000-04:002021-11-11T17:05:16.667-04:002021 Bluenose Half Marathon<p>Well for the first time, the Bluenose Marathon weekend was in November. Due to COVID, the 2020 edition went virtual (with an attempt to move it to later in the year), then the normal May 2021 got moved again to the Fall of this year. It ultimately worked out and we got to run with very few restrictions (great work Nova Scotia). </p><p>To be honest, I don't know if I would have run this year at all if I hadn't previously won a free entry. I will admit that I am no where near 100% since the Ultra 50K I ran in mid October. Still, I wasn't injured, just worn out, and felt I could at least have a decent run.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-1QeZDCVCARo/YY1Bm9aIYaI/AAAAAAAChlY/vsHJCzt1hPoMamYrYvgAIxOVeJkolR4wACPcBGAsYHg/s3024/11%252C%2B2021%2BBluenose%2BHalf%2BMarathon%25281%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://1.bp.blogspot.com/-1QeZDCVCARo/YY1Bm9aIYaI/AAAAAAAChlY/vsHJCzt1hPoMamYrYvgAIxOVeJkolR4wACPcBGAsYHg/s320/11%252C%2B2021%2BBluenose%2BHalf%2BMarathon%25281%2529.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">The day before I got my outfit ready, well partially anyway. The temps were going to be low, but it was going to be sunny. I opted for a short sleeve shirt and my favorite Balega socks. But I didn't make the choice of shorts or tights until that morning. (I went with shorts)</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-2VsWb_keYto/YY1BpxOQdpI/AAAAAAAChlc/CR1-9bZUMXA42LUjPA-eMYQdvuIKdxMDwCPcBGAsYHg/s4032/11%252C%2B2021%2BBluenose%2BHalf%2BMarathon%25282%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://1.bp.blogspot.com/-2VsWb_keYto/YY1BpxOQdpI/AAAAAAAChlc/CR1-9bZUMXA42LUjPA-eMYQdvuIKdxMDwCPcBGAsYHg/s320/11%252C%2B2021%2BBluenose%2BHalf%2BMarathon%25282%2529.jpeg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Another thing I didn't commit to until the morning of was my shoe choice. Ultimately I opted for one of my old classic favorites, the New Balance 1400. It isn't a lot of shoe and is certainly not a super shoe. In fact it is the kind of shoe that says, you go ahead and do all the work, I'll make sure you have grip and don't get cuts. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I showed up for the race about 15 minutes before the start. The Half and Full were starting together. The atmosphere was nice and casual, which was great. I managed to stay warm in the 2C weather by wandering around and finding people to chat with. I found Luke who had run the 5K the day before.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/--qBv4NFauWI/YY1BtvDdEiI/AAAAAAAChlk/Hyzz529Vv6ASlXVFGov9vCBIfd1AnFQXwCPcBGAsYHg/s2048/11%252C%2B2021%2BBluenose%2BHalf%2BMarathon%25283%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1804" data-original-width="2048" height="282" src="https://1.bp.blogspot.com/--qBv4NFauWI/YY1BtvDdEiI/AAAAAAAChlk/Hyzz529Vv6ASlXVFGov9vCBIfd1AnFQXwCPcBGAsYHg/s320/11%252C%2B2021%2BBluenose%2BHalf%2BMarathon%25283%2529.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Soon we were lined up to start. I found myself beside two lobsters, which was fun. Oh and a bunch of really fast people as well.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-NgZ2V7T0pt4/YY1C9zFiezI/AAAAAAAChmg/JZX8HTqmlxshMXJ3ui9VulakTEbcnW5nwCPcBGAsYHg/s1875/11%252C%2B2021%2BBluenose%2BHalf%2BMarathon%25285%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1252" data-original-width="1875" height="214" src="https://1.bp.blogspot.com/-NgZ2V7T0pt4/YY1C9zFiezI/AAAAAAAChmg/JZX8HTqmlxshMXJ3ui9VulakTEbcnW5nwCPcBGAsYHg/s320/11%252C%2B2021%2BBluenose%2BHalf%2BMarathon%25285%2529.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Soon we were off! My plan / goal was to run a sub 1:24, hanging out around the 4 min pace mark. I have certainly run faster than this, but I wanted to finish strong and enjoy the run and not push things too hard.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">About 15 minutes in, I was a little faster than goal pace, but breathing wise I was feeling very comfortable. I couldn't tell what place I was in since some runners for Half and some Full. My legs were already unhappy with this plan though, so I settled in and didn't worry about people surging by me.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Soon the Full runners went a different way and the Half race settled down. I was holding my pace well, even though things were tired and sore. After the first few kilometers of the race, which are basically flat, the terrain started to get hilly. We ran up and down some mighty steep streets, the kind that change your running gait a lot. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">We left the city for Point Pleasant Park and I stay within striking distance of the runner ahead of me, but opted to hold my ground and keep this comfortable pace going. Through the park we ran, avoiding a few random people and dogs. I started to gain on the the guy in front of me. Then as we left the park and started back on the hilly streets, I ended up catching him and over taking him. It was at this point I had to decide to put in a little surge to protect my spot, or let him draft me. Ultimately the racer in me put in that little push and a gap formed. <br /><br />Now we just had 5K to go. It was on a slight incline for 4.7km then a sharp decline to the finish. This section of the Bluenose half is all about mental endurance. Just hold that pace because soon the race will be over. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The finish was new this year, due to construction. The normal big downhill is followed by a slight uphill before the line. Now that sharp downhill ends just a few meters before the finish line, so you carry that speed well. <br /><br />I saw the finish line clock and was very happy to see the numbers 1:21:xx. I pushed far harder than I wanted to and managed a finish under 1:22 with 1:21:52. It was tight, but well below my prerace goal. I was happy the old body still had some pep in it. </div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-3vTzf6S5JhQ/YY1BwrpmM3I/AAAAAAAChlw/BX1-DxQy2r8O3vL0aGWzjp9TFJXr6aKWACPcBGAsYHg/s2048/11%252C%2B2021%2BBluenose%2BHalf%2BMarathon%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://1.bp.blogspot.com/-3vTzf6S5JhQ/YY1BwrpmM3I/AAAAAAAChlw/BX1-DxQy2r8O3vL0aGWzjp9TFJXr6aKWACPcBGAsYHg/s320/11%252C%2B2021%2BBluenose%2BHalf%2BMarathon%25281%2529.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">It was also great after the race finding a few familiar faces to chat with. Everyone was happy to get out and have a race on such a nice Fall day. I did end up finishing second in my age group as well. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Now do I get a rest? Well, I do have a virtual half marathon coming up, but it will be a fun run for me. </div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p></p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com1tag:blogger.com,1999:blog-3781232380507677118.post-41857308248474699952021-10-11T17:41:00.004-03:002021-10-11T17:43:09.382-03:00The Valley Harvest 50K Ultra Marathon 2021<p> So I have not posted in quite a bit. Looking back it seems like in April I was talking about base building. Where has the year gone! Well, with a lot of lock downs in place I continued plugging away with virtual challenges, including cycling the coast line of Nova Scotia. I dabbled in a little trail running as well, as I did a small training block in May and June to do a birthday run of a 32 km trail run local to me. With that big block done and no real goals on the horizon, I looked at what was coming up in the Fall. </p><p>Many events were still on hold or changed enough that I personally wasn't interested in attending (though more power to events that felt they could do things safely). I saw that the Valley Harvest Marathon Weekend was a go, and since they managed to hold an event safely last year, I felt it was reasonable they could do so again. But I was not interested in another Half right now and the Marathon isn't something that gets me super excited. That left the Road Ultra Marathon 50K. It seemed like an interesting challenge. It was something I knew I could do, but could I do it to the best of my ability, and could I devise a training plan that would get me there injury free and ready to race.<br /><br />Thus began a summer of training. I opted to treat this event like a marathon as far as training goes. While yes, it is 8 km extra in length, for me, it was still an event that should be less than 4 hours in duration. That fits well into my standard marathon training mindset when I am devising plans for other runners. Now this plan worked for me, but wouldn't be the same for everyone for sure. </p><p>I am a lower mileage runner in training in general and rely on cross training for lot of extra fitness. Still, I was topping out in the mid to high 80km range in my biggest weeks and was generally in the 70km range a lot. Visits to my maintenance staff at Seaside Chiropractic (thanks Alan and Dan) were also key to staying healthy. </p><p>Finally race day arrived and was I ever ready for it to get going. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-ygDyk7O0qbw/YWR-qUsqo-I/AAAAAAAChiE/XyMfFamSH6EzZr_qxGCnVlZZO7WLJqy6gCPcBGAsYHg/s960/10%252C%2B2021%2BValley%2BHarvest%25281%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://1.bp.blogspot.com/-ygDyk7O0qbw/YWR-qUsqo-I/AAAAAAAChiE/XyMfFamSH6EzZr_qxGCnVlZZO7WLJqy6gCPcBGAsYHg/w300-h400/10%252C%2B2021%2BValley%2BHarvest%25281%2529.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">The morning was cold and dark. I ate a small breakfast and then we got in the car and drove to Wolfville, arriving super early but in a relaxed manner. As the sun came up, we took to the start line. I was super cold (it was 2C) but knew it would be warming up as the sun came out. <br /><br />The Ultra and Full Marathon start together so it was a good sized crowd. Soon we were off, and I tucked in behind a few of the top marathoners there as their pace seemed about where I wanted to be at that point. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I had a few goals set, as this was a big race. Hit any of those goals and I would be happy, hit multiple and I would be very happy. I trusted my training, and I knew that my goals were lofty but very doable. Goal 1 was to run a faster pace than my previous best marathon pace, which was a 4:19min/km. Second was to run the marathon portion (first 42.2 km) in under 3 hours, and if those things happened I had a good shot at beating the previous Valley Ultra record of 3:32:32. As always, you hope this leads to wins or high placings, but you can't control who shows up, just what you can achieve. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I had based my training around running a 4:10-4:15 pace (4:15 being just under 3 hours for the marathon). So with this in mind, I started out at about a 4:10 pace, letting the terrain dictate ultimate speed. A little slow on the ups and a little faster on the downs. <br /><br />This year the Ultra was now 2 loops of 25km. This is the Half Marathon course twice plus an extra out and back. It is slightly less vertical gain than the previous course but neither were cray hilly for an ultra. This year it was a total gain of 338m but the hills are generally all very runnable. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Water stops were approximately 3.5 km apart and alternated with water and water and Gatorade. I prefer drinking Nuun, but opted for course nutrition to simplify my life. I carried 4 Maurten gels with me for my main calories. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">When we finally reached the turnaround for the Marathoners, I could finally see how many runners ahead of me were in my race, and it was just a single guy and well, he had a good lead on me. I waved goodbye to my running partners as they headed off to finish loop one of the marathon and proceeded to climb what was the biggest hill on the course. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">As I approached the turn around the leader was coming back and I would guess had about a 1 km lead on me, maybe a little less, by this point. But I was actually slightly ahead of my goal pace, so I stayed the course. I watched for the runners behind me, and finally saw 3-5 running about 1 km or so behind me. I felt like I had a good cushion.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">After the turn around the course is very downhill and I took advantage of it. I made sure not to push too hard and just run a little faster than goal pace going down. I still had a lot of running to do and I had to save me legs. By about the 18km point, I came across a big group of BLT Runners who came out to cheer us runners on, it was a real pick me up. Sure I was still feeling good, but ultimately any boost to your spirits in a long race just takes a little of the pain. </div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/--g_SL2-2FqQ/YWR--Tb-crI/AAAAAAAChiM/XlydI7lr_nwBtkKDXjZLGbjQ3XLU_P8pgCPcBGAsYHg/s3888/10%252C%2B2021%2BValley%2BHarvest%25283%2529.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3888" data-original-width="2592" height="400" src="https://1.bp.blogspot.com/--g_SL2-2FqQ/YWR--Tb-crI/AAAAAAAChiM/XlydI7lr_nwBtkKDXjZLGbjQ3XLU_P8pgCPcBGAsYHg/w266-h400/10%252C%2B2021%2BValley%2BHarvest%25283%2529.JPG" width="266" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">By now I was mingling with the marathoners and half marathoners again and some 10k runners as well. The course is quite wide though and this wasn't a big issue. As well, I was not pushing to my limits, so had plenty of time to adjust my course as I passed people. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Soon, I was on the small 2km section of gravel trail that leads to the finish line or the start of lap two. Honestly, it is not that hilly but just sucked the energy out of your legs and was worse than the biggest hills. Luckily it was short and we started up lap two. My current average pace was 4:08.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-wm3F4ZP7uNM/YWR--TGrV2I/AAAAAAAChiM/SAZtpx8zBy8xjdU--rT2KRfu_pSb1fgVwCPcBGAsYHg/s960/10%252C%2B2021%2BValley%2BHarvest%25288%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="796" data-original-width="960" height="331" src="https://1.bp.blogspot.com/-wm3F4ZP7uNM/YWR--TGrV2I/AAAAAAAChiM/SAZtpx8zBy8xjdU--rT2KRfu_pSb1fgVwCPcBGAsYHg/w400-h331/10%252C%2B2021%2BValley%2BHarvest%25288%2529.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I knew that pace would fall, I had no illusions I could sustain that for another 25 km. I had a good cushion though and still felt relatively strong. So back we went again on the same hills.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The one tricky part of this course is that the road has a good crown to it. So it is not very even. Luckily there is little traffic, so it is fairly easy to run closer to the centre line in many areas to limit the pain of running on an uneven surface. <br /><br />I was once again passing runners from the marathon, but the crowd was very slim now. Some runners I knew and if possible I tried to wave encouragement. The volunteers were all awesome and cheered as any one ran by, and that helped a lot. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">As I ran past the Marathon turning point and headed for the Ultra turning point, I was watching my average pace. I was still at a 4:10 pace. The big hill loomed. I made it up and continued on. The leader was now a good 2 km in front of me and we waved to each other as he passed going back. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I was now approaching goal one, the full marathon distance. I watched my Garmin and as it ticked over to 42.2km I hit the lap button to save that. My average pace was 4:11 now and my time 2:57. Goal successful, a sub 3 hour marathon. Now I just needed to get home.<br /><br />I'd love to say that it was all downhill from here (I mean in all reality it was mostly downhill) but now my legs started to go. Sure there had been some aches along the way but mostly the aches would come and go. Now that came and stayed. The quads started to yell and that yelling didn't get any quieter. The downhills let me basically stay at goal pace, but the little uphills were tough and I had some slow splits. The final two water stops, I actually walked for the 20-30 m to get a good drink in before starting back up. I think it was worth it. <br /><br />Then the final 2km. The trail. Oh it was painful. The soft loose gravel, trying to hold a good pace, not quite remembering where the end was. It felt like I was crawling though really my pace was fine, not great but fine. <br /><br />It seemed to be the longest stretch of the race until I finally could see there turn to the track and the finish line. I pushed hard as I hit the track and finished strong.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-pleaV0NFB1c/YWR--fw2NII/AAAAAAAChiM/hU1ZeQW9GfApwg6vUwzMcz4zQ0u_YmOeACPcBGAsYHg/s960/10%252C%2B2021%2BValley%2BHarvest%25289%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://1.bp.blogspot.com/-pleaV0NFB1c/YWR--fw2NII/AAAAAAAChiM/hU1ZeQW9GfApwg6vUwzMcz4zQ0u_YmOeACPcBGAsYHg/w300-h400/10%252C%2B2021%2BValley%2BHarvest%25289%2529.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-qzk1UVIT7GI/YWR--SaGs6I/AAAAAAAChiM/EcCjyahK80AveCDVEbBj7uUuyv81pxRcgCPcBGAsYHg/s3888/10%252C%2B2021%2BValley%2BHarvest%252811%2529.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2592" data-original-width="3888" height="266" src="https://1.bp.blogspot.com/-qzk1UVIT7GI/YWR--SaGs6I/AAAAAAAChiM/EcCjyahK80AveCDVEbBj7uUuyv81pxRcgCPcBGAsYHg/w400-h266/10%252C%2B2021%2BValley%2BHarvest%252811%2529.JPG" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-HS70fJbzQ3M/YWR--S3FU-I/AAAAAAAChiM/LA-NhUnsEbA_aMPv8MH-mPl7HlJ9NtjBACPcBGAsYHg/s3888/10%252C%2B2021%2BValley%2BHarvest%252817%2529.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3888" data-original-width="2592" height="400" src="https://1.bp.blogspot.com/-HS70fJbzQ3M/YWR--S3FU-I/AAAAAAAChiM/LA-NhUnsEbA_aMPv8MH-mPl7HlJ9NtjBACPcBGAsYHg/w266-h400/10%252C%2B2021%2BValley%2BHarvest%252817%2529.JPG" width="266" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I pushed hard enough that after finishing my quads said, "All Done" and I kneeled down on the track. Yes, I got back up right away. I wasn't inujured, just spent. That was tough. I corssed the line with an average pace of 4:15 (goal), beating the previous course record of 3:32:32 by 30 seconds with a 3:32:01 finishing time (goal). I ended up in second place by 14 minutes as Ethan was a beast and crushed it with an average pace of 3:59!</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-8453a9R-njU/YWR--fihGiI/AAAAAAAChiM/1iQByBiWUu8FmleU044huVEEJEYmepk9wCPcBGAsYHg/s3888/10%252C%2B2021%2BValley%2BHarvest%252823%2529.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3888" data-original-width="2592" height="400" src="https://1.bp.blogspot.com/-8453a9R-njU/YWR--fihGiI/AAAAAAAChiM/1iQByBiWUu8FmleU044huVEEJEYmepk9wCPcBGAsYHg/w266-h400/10%252C%2B2021%2BValley%2BHarvest%252823%2529.JPG" width="266" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">It is amazing how quickly the spirits come back though. The other BLT Runners were there to give me cheer, I got some congrats from other racers, Elizabeth had finished her race and was there for support as well (as always). So it was time to go grab some snacks (it is so hard to eat after a tough run, but there were some good options). </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-i8FxXfdiezY/YWR--fBxRDI/AAAAAAAChiM/_dTxJzBA3jgOEEdfPKtpJCAPKspm9hM9QCPcBGAsYHg/s2048/10%252C%2B2021%2BValley%2BHarvest%252825%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://1.bp.blogspot.com/-i8FxXfdiezY/YWR--fBxRDI/AAAAAAAChiM/_dTxJzBA3jgOEEdfPKtpJCAPKspm9hM9QCPcBGAsYHg/s320/10%252C%2B2021%2BValley%2BHarvest%252825%2529.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">So there it was. Three goals, all achieved. I didn't win, but I did win my age group and did break the old course record, I just did it second, ha ha. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Huge thanks to Elizabeth for the support while I took on the training for this. Craig for running with me sometimes and forcing me to do some extra hard workouts I hadn't always planned to. Thanks to Aerobics First (Luke and Matthias especially) for indulging me as I worked to find the race shoe for me (I fell in love with the On Cloudflow). Thanks to Jacquelynn for driving us to the race. <br /><br />Thanks to Nuun and Balega Socks for picking me to be an Ambassador for their awesome products. I wore the Balega Enduro Socks for this race and many of my big training runs. Oh and a shout out to local company Anchor Soap who make the best chafe cream available. I put that on 2 hours before the race and had no issues. <br /><br />Thanks to Stacy, Craig, and Beth for the race photos as well. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">It was great seeing some of the people I was coaching out and running as well and even running by them. Looped courses can be a good and bad thing, but ultimately it was good this day. <br /><br />Now to recover and see what is next. </div><br /><div><br /></div>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-5698274942198300032021-04-05T14:44:00.002-03:002021-04-05T14:44:50.078-03:00Base Training in 2021<p> So we are now three months into 2021 and what a year it has been at least for exercise. Yes, we are still on lock down in many areas (in Nova Scotia we are quite lucky that our lockdowns are minimal) but staying fit is still something we can aim for. </p><p>One thing I opted to do this year was really focus on a good quality base training season. With no events to taper for, I was able to just hunker down and put the time on feet in, with the aim of building a really strong base of aerobic fitness. </p><p>While I say three months, in reality, we need to go back a little further into December with my goal of achieving a 100+ km week of running during the BLT Runner Xmas Marathon Challenge. From there, I took an easy day of just hiking on January 1st and then began training hard.</p><p>While I say training hard, I really mean training smart and pushing my body slowly to adapt to a much bigger than normal work load. This meant being very cautious with things like running hard. While I still did some tempo work and the occasional time trial, for the most part, my efforts were "easy."</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-joIZ2AFNkHA/YGtGru-al7I/AAAAAAACeHg/s3FYB2tQtnUHa4bdZmAKMQ5lUsRZpi9AgCPcBGAsYHg/s1063/IMG_8952.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1063" data-original-width="878" height="320" src="https://1.bp.blogspot.com/-joIZ2AFNkHA/YGtGru-al7I/AAAAAAACeHg/s3FYB2tQtnUHa4bdZmAKMQ5lUsRZpi9AgCPcBGAsYHg/s320/IMG_8952.PNG" /></a></div><br /><p>Running certainly made up a huge portion of this base training (25% of distance and 41% of time) with almost 840km of running in. In general I run around 60-80 km a week. This is the biggest producer of training stress for me as well, being a full body activity. Stress is a good thing when it is planned for and you allow for recovery. This accounted for 61 hours of workout time.<br /><br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-yGtA5oIO5IA/YGtICKhfj6I/AAAAAAACeHs/vm1cMmjIU4MohvEs5wEaS3opagFqoT1MQCPcBGAsYHg/s1920/IMG_0452.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1920" data-original-width="1080" height="320" src="https://1.bp.blogspot.com/-yGtA5oIO5IA/YGtICKhfj6I/AAAAAAACeHs/vm1cMmjIU4MohvEs5wEaS3opagFqoT1MQCPcBGAsYHg/s320/IMG_0452.JPG" /></a></div><div><br /></div><div class="separator" style="clear: both; text-align: left;">While cycling on the indoor trainer was the exercise I undertook with the greatest distance covered (or really didn't cover if you count not moving forward) at over 2100 km, it was only slightly more than the time I put in running. I cycled for 64 hours in the first three months. While this certainly added a lot to my training stress, when measured using metrics from my Garmin watch, it was actually half as stressful on my body. But this is good. This meant I could really push the effort level on the bike much harder and get some top end aerobic work in while minimizing the physical damage to my muscles. <br /><br />I do suggest cycling to runners as a great way to occupy days off. As well, I have been pushing the distance a lot more than normal on the bike due to a virtual fundraiser ride around the coast of Nova Scotia called Route541. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-LLQrzE4oviI/YGtJna301oI/AAAAAAACeH4/Lksk2HdZs0gmhbPVAD0hH7Gbu37jZlbVgCPcBGAsYHg/s3088/IMG_0047.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2320" height="320" src="https://1.bp.blogspot.com/-LLQrzE4oviI/YGtJna301oI/AAAAAAACeH4/Lksk2HdZs0gmhbPVAD0hH7Gbu37jZlbVgCPcBGAsYHg/s320/IMG_0047.JPG" /></a></div><br /><div class="separator" style="clear: both; text-align: left;">All my other activities together account for 23 hours of workout time. Speed skating was a big part of it. I really enjoy getting out and doing some fast laps, even if my skill level on the ice isn't that great. It is a fun alternate form of exercise for me and really works new muscle groups. That is a good thing.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-S5pFrB8c1mw/YGtKMkbnbBI/AAAAAAACeIA/87EDrguOHco--iLQHTmGDe9WmEV3p-jVACPcBGAsYHg/s4032/IMG_9375.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://1.bp.blogspot.com/-S5pFrB8c1mw/YGtKMkbnbBI/AAAAAAACeIA/87EDrguOHco--iLQHTmGDe9WmEV3p-jVACPcBGAsYHg/s320/IMG_9375.JPG" /></a></div><br />And for once we had enough snow that I was able to get out for multiple snowshoe adventures. Trust me, moving quickly on snowshoes is a great push for the aerobic system. Add in poles and you get back to that full body work out, but with low impact. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">And speaking of full body, I have managed to just start to add back some jump rope as well. Whew!<br /><br />Now, I won't say that I didn't also put in a few fast efforts to test the legs. It is always good to do a little bit of speed to change up which muscles are working hard. You just have to be really mindful during a hard base training session. So I would do a fast 5K or tempo run on Saturdays as part of my effort to get a parkrun in and or race in a virtual series hosted by VDot2. While these are races, the concept is actually set up for coaches to be able to use these as fun tester workouts for athletes. <br /><br />I even managed a few runs to pace some friends, and got one to his new PB in the 5K. <br /><br />So, while I am glad to have done this big base training period, I am also happy to be tapering down a bit and focusing on some speedier goals to come in late May. This means stepping back the cycling particularly so that I have more rest time. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I have a couple of Ambassadorships to chat about, but that is for another post. </div><br />Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-4675234619753329232021-03-27T18:01:00.003-03:002021-03-27T18:01:57.180-03:00Shoe Review - The New On CloudSwift<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-1j7O1kQatc0/YF-X2r6njuI/AAAAAAACd78/P84m8KSTi1Unt77gnF1X__xsOr6fonfLwCNcBGAsYHQ/s1551/Clipboard.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="838" data-original-width="1551" height="274" src="https://1.bp.blogspot.com/-1j7O1kQatc0/YF-X2r6njuI/AAAAAAACd78/P84m8KSTi1Unt77gnF1X__xsOr6fonfLwCNcBGAsYHQ/w507-h274/Clipboard.jpg" width="507" /></a></div>So I got the opportunity to try out the newly launched On CloudSwift. This was my first real time running in the Swift, so I can't compare it with the previous generation. I can compare it to the CloudFlow, which I loved and spent a large part of last year running in.<p></p><p>On markets this as an Urban running shoe. I live in the suburbs and can say, it is just at home here. Perhaps the concept is protection from constant running on the hard unforgiving sidewalks of the city center. </p><p>So, compared with the Flow, the first thing I noticed was a lot more shoe. It is physically bigger, though the extra weight it comes with is not very noticeable. While I did read some other reviews that claimed to order up in size due to a snug fit, I found it was fine in the same size for me. Perhaps I didn't mind it as the upper in this shoe is quite supple and forgiving. I found that with the Flow as well, it really lets your foot and the upper work together, rather than trying to contain and prevent movement of your foot. Various shoe companies come up with interesting ways to do this same thing, I find Ons works well for me. <br /><br />The upper also is unique in two ways. The tongue is actually part of the main shoe, so it is not an independent piece. This makes the upper feel snug and form fitting (see above). It is interesting. I am not sure if this is really essential to me, but it certainly isn't a problem. </p><p>The next interesting piece is the "plates" on the sides that hold the upper portion of the laces. I really like this in these shoes as it seems to almost provide for two zones of lace tightening. I can make it quite snug at the top while leaving it looser nearer the toes. I personally like this. I am not sure I want this system on all my shoes, as I suspect it adds a little weight.<br /><br />So after a few weeks of running in this here is my Pros and Cons list:<br /><br />Pros: Peppy but cushioned. While I have been mostly running easy in these shoes they haven't slowed me down. They have a perfect bit of squish into the ground but pop off the surface. I am guessing this is a combo of the Speedboard and the Clouds. On recovery runs, I come home feeling refreshed.</p><p>Nice looking. So this is subjective for sure, but I find On shoes quite nice to look at. The colour palate is very "Urban" I guess, so muted and designed to fit in after your run is done and you head to grab some food or coffee. My pair are denim coloured. </p><p>Laces stay tied. This seems hit or miss on some shoes I own. I don't have to double tie these shoes, and they just have simple flat laces. Up to 15km of running and no issues. Maybe it is the upper side plates? Not sure. But very nice.<br /><br />Cons: The heel isn't that secure "feeling." Now I say "feeling" because it feels like my heel is sliding around a bit when I run faster, but it doesn't really seem to affect the way I run. After a kilometer or so of easy running, I don't notice it, so ultimately it isn't that big of an issue. I haven't done any speed work other than a couple of strides which went well. So I doubt I will reach for these when the night calls for a tempo run or intervals. But I would totally reach for them for a recovery after a hard tempo run or race. </p><p>On claims these are designed for shorter runs. I have taken them up to 15km and had no issues. 100 km in and they aren't showing any wear yet, and since I likely won't be using them for harder runs or really long runs, I suspect they will last a good amount of time. </p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-62987900661642405382021-01-02T18:26:00.007-04:002021-01-02T18:36:24.576-04:002020 Year End in Review - The Events<p> So 2020 started out for me in Colorado. I never get to take part in events when I travel there but this year we found a parkrun event in Boulder. We attended the event right after Christmas (2019) but then managed to get in on the Jan 1 event. So it was a great way to start the year. Elevation and a snowy course made for tough running. While I had hoped to see if I could get under 19 minutes, I did manage a second place run in 19:23. It was a great time (as parkruns are) with a fun group. </p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-6KxxyZR4wlE/X_DhYPzkJFI/AAAAAAACbCo/eDUkICAeI9AB-oSo28qgAB_nRvjGtctugCNcBGAsYHQ/s1024/IMG_20200101_110415_281.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-6KxxyZR4wlE/X_DhYPzkJFI/AAAAAAACbCo/eDUkICAeI9AB-oSo28qgAB_nRvjGtctugCNcBGAsYHQ/s320/IMG_20200101_110415_281.jpg" /></a></div><br /></div>I continued some parkrunning after returning home through January, achieving my goal of a sub 18 minute 5K each month. Later in the month I got to head to the indoor track. I have never taken part in a Masters indoor 5k before, but Paula needed a little support to achieve her goal of a indoor Masters Women's Canadian record. We ran together and pulled out a 18:08 and the record.<br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-PW2UvPo1lFQ/X_DhWpdb7AI/AAAAAAACbCY/ZkXjSR43FHwRh98BVCJBMGD4aTB0FdY9ACNcBGAsYHQ/s883/82198805_3442448589130411_5432599004795895808_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="883" data-original-width="883" height="320" src="https://1.bp.blogspot.com/-PW2UvPo1lFQ/X_DhWpdb7AI/AAAAAAACbCY/ZkXjSR43FHwRh98BVCJBMGD4aTB0FdY9ACNcBGAsYHQ/s320/82198805_3442448589130411_5432599004795895808_n.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">In February I helped Luke host a 5K fun run in support of Team in Training. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-DUVwWozxNP8/X_Dl8winXpI/AAAAAAACbEI/3TcMFCEtBvwl2EiX9UqIIo79z6VTmA7nACNcBGAsYHQ/s2048/IMG_3426.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://1.bp.blogspot.com/-DUVwWozxNP8/X_Dl8winXpI/AAAAAAACbEI/3TcMFCEtBvwl2EiX9UqIIo79z6VTmA7nACNcBGAsYHQ/s320/IMG_3426.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">March started with me volunteering at the parkrun on Women's Day and that was the last parkrun before the world kind of shut down. The next week we were on our own. Craig and I opted to try a parkrun by ourselves, but in reverse. We all had assumed going uphill first then finishing strong downhill would be faster. We were not correct. It was just as hard, if not harder.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Working from home meant I got a few neighborhood Litter Runs in.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-5NttSZdSigY/X_Dl84NIPaI/AAAAAAACbEE/qPi3mAaqJFsca0XwdoXNAXusGw9PYJ1sACNcBGAsYHQ/s2048/IMG_4245.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1539" height="320" src="https://1.bp.blogspot.com/-5NttSZdSigY/X_Dl84NIPaI/AAAAAAACbEE/qPi3mAaqJFsca0XwdoXNAXusGw9PYJ1sACNcBGAsYHQ/s320/IMG_4245.JPG" /></a></div><div><br /></div><div>I basically started doing time trial every weekend, playing around with distances from 1 mile to 10k. I found courses that ranged from downhill only, to up and down and as flat as is realistically possible around here. Paved and trail seemed to get equal time. </div><div><br /></div><div>With few real races to be seen, I worked on grabbing a few virtual PBs and started racing the Vdot virtual racing series. Throughout the year I won my age group (45-49) frequently against racers all over the world. It was fun to use this tool to push myself.</div><div><br /></div><div>My 10k virtual PB for the year was a 36:15, set on the parkrun course with good downs and harsh ups. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-ser-irJv6BY/X_DnRtLpy-I/AAAAAAACbEY/Bc5WuH9SacsYYG3gS8pQhH8c6PDPk7u2wCNcBGAsYHQ/s1024/GarminConnect_20200328-111539.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-ser-irJv6BY/X_DnRtLpy-I/AAAAAAACbEY/Bc5WuH9SacsYYG3gS8pQhH8c6PDPk7u2wCNcBGAsYHQ/s320/GarminConnect_20200328-111539.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I got approached by the local rep On Running shoes to see if I would try a pair out for a few weeks and then give my impressions on a Instagram live event. It seemed fun, so I said yes.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I pushed those shoes hard and ran exclusively on them for 4 weeks. In the end, I really enjoyed the feel and will definitely add them to my shoe rotation going forward. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-EOiioaqO7Io/X_DnRkUtOmI/AAAAAAACbEc/x5MRr3gIbq4oPvI-3nP9CZbcN4JdkvD5gCNcBGAsYHQ/s2048/IMG_4516.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1378" height="320" src="https://1.bp.blogspot.com/-EOiioaqO7Io/X_DnRkUtOmI/AAAAAAACbEc/x5MRr3gIbq4oPvI-3nP9CZbcN4JdkvD5gCNcBGAsYHQ/s320/IMG_4516.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">In the midst of trying out the On Cloudflows, I helped organize a virtual fun run, the #MyHomeCourse5K for Northend Opportunities Fund. We raised some funds and got to run, with a course dictated as a 5K from our front door. I opted to run my favorite 1k loop from home with is a crazy uphill followed by a long gradual downhill. I through down a nice 18:19. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-kFamehVoKQs/X_Dn39S9vCI/AAAAAAACbE0/Zy_PkAiSUw8BIIdZSkh5MbPBzAVEV1jNwCNcBGAsYHQ/s1250/IMG_4846.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1034" data-original-width="1250" src="https://1.bp.blogspot.com/-kFamehVoKQs/X_Dn39S9vCI/AAAAAAACbE0/Zy_PkAiSUw8BIIdZSkh5MbPBzAVEV1jNwCNcBGAsYHQ/s320/IMG_4846.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">On a whim, I ran my third fastest half marathon on day. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-uvTLDmTDkTs/X_Dn3wx3-2I/AAAAAAACbEw/cqF27uyIMmob-k7dZP3jrQ2YwBDENYhAQCNcBGAsYHQ/s1024/IMG_20200426_110843_872.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-uvTLDmTDkTs/X_Dn3wx3-2I/AAAAAAACbEw/cqF27uyIMmob-k7dZP3jrQ2YwBDENYhAQCNcBGAsYHQ/s320/IMG_20200426_110843_872.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">The Bluenose Marathon weekend was postponed until the Fall and moved to virtual. I will say that I had not been doing as much longer distance stuff, opting for short and fast and decoded instead of the 15K to virtually run the 10K. It was by far not my best virtual run. I felt really blah by the end, even walking home when I was done. Still I put down a decent time for a crusher dust run that ended going uphill. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-WoWueg_oFQA/X_DrVyG34UI/AAAAAAACbFE/mzucslwRDIowr6T_M91khIMigkXyXyp2wCNcBGAsYHQ/s1283/Bluenose2020cert.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="902" data-original-width="1283" src="https://1.bp.blogspot.com/-WoWueg_oFQA/X_DrVyG34UI/AAAAAAACbFE/mzucslwRDIowr6T_M91khIMigkXyXyp2wCNcBGAsYHQ/s320/Bluenose2020cert.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Shortly after and another Vdot race, I bounced back with my fastest 3k. This is a tough but really fun distance.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-UofSE8JAHMc/X_DrV4jMn2I/AAAAAAACbFI/tPLnCYOb8WY9TJ4TtLIcQHLItbRFFSVMwCNcBGAsYHQ/s1080/IMG_20200614_093109_614.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://1.bp.blogspot.com/-UofSE8JAHMc/X_DrV4jMn2I/AAAAAAACbFI/tPLnCYOb8WY9TJ4TtLIcQHLItbRFFSVMwCNcBGAsYHQ/s320/IMG_20200614_093109_614.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">It isn't all serious racing. I helped put together a virtual 1 mile racing series for the canicross group. Newt and I entered and came last in every event. We also did not in fact break a 20 minute mile. But I believe our Instgram live stream of race 1 was a hit.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-07stehx-fDM/X_DrWiXWgaI/AAAAAAACbFM/kbfsSXg3APwQnasgdwdDoOW0OSL-FP_gACNcBGAsYHQ/s2048/IMG_5434.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://1.bp.blogspot.com/-07stehx-fDM/X_DrWiXWgaI/AAAAAAACbFM/kbfsSXg3APwQnasgdwdDoOW0OSL-FP_gACNcBGAsYHQ/s320/IMG_5434.JPG" /></a></div><div><br /></div>While the BLT Runners were not holding in person group runs, we did feel the need to celebrate our club birthday. So we set up a sign for group members to run by and get a selfie with, while they could grab some cake. It was a hit.<br /><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-t25SBp9h9jQ/X_Ds5tBOvlI/AAAAAAACbFk/RwidFnWipwQCrf2IumZ8P-66RWyrCTGBACNcBGAsYHQ/s960/1.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" src="https://1.bp.blogspot.com/-t25SBp9h9jQ/X_Ds5tBOvlI/AAAAAAACbFk/RwidFnWipwQCrf2IumZ8P-66RWyrCTGBACNcBGAsYHQ/s320/1.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Craig was training hard for the Johnny Miles Half Marathon and doing really well. When it was finally cancelled we shifted that training to a personal effort. We opted to run on a good flat course (slightly negated by crusher dust which is slow) but chose a day with great weather. I ran with him to pace him and help motivate through the rough patches. His wife Stacey was there for his support with water bottles along the way. We pushed hard at the end and blew away his previous best time with a new PB of 1:24. He really put a lot into that and t was great to see. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-HFmSOS46o-c/X_Ds5ur44CI/AAAAAAACbFg/JYwEKy970ZwkZ89N_DlXjEX2IxtXA1sGQCNcBGAsYHQ/s1211/2.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="682" data-original-width="1211" src="https://1.bp.blogspot.com/-HFmSOS46o-c/X_Ds5ur44CI/AAAAAAACbFg/JYwEKy970ZwkZ89N_DlXjEX2IxtXA1sGQCNcBGAsYHQ/s320/2.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">On my birthday I had hoped to do a trail run I worked out, but throughout June, my ankle was nagging me and I didn't get a ton of trail running in. While it was feeling decent, I felt that doing that run would be silly and instead opted for a 100km bike ride to celebrate the day with my buddy Sheldon. It was a great choice and I loved getting a real long distance ride in a again, which I hadn't done in awhile. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-DyuxO5z4i5c/X_Ds6PCUQiI/AAAAAAACbFo/jyPcK4g1O8IN1CLMOOKrLbQqeyE7MqNiQCNcBGAsYHQ/s2048/3.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://1.bp.blogspot.com/-DyuxO5z4i5c/X_Ds6PCUQiI/AAAAAAACbFo/jyPcK4g1O8IN1CLMOOKrLbQqeyE7MqNiQCNcBGAsYHQ/s320/3.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">A the lock down rules were eased a little by the end of June, I got to start organizing some small group cycling rides for Sportwheels. It was nice to get out and chat live with some people. We do a weekly 25k ride through the summer and early Fall each year. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Eeyt28lwJhU/X_DuSngvY_I/AAAAAAACbGA/BT9h4fc33h0eAslkCoNU2vY3JYxaBMnSQCNcBGAsYHQ/s2048/4.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://1.bp.blogspot.com/-Eeyt28lwJhU/X_DuSngvY_I/AAAAAAACbGA/BT9h4fc33h0eAslkCoNU2vY3JYxaBMnSQCNcBGAsYHQ/s320/4.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I went out almost every week to the parkrun route. Some weeks I pushed hard, others I just enjoyed the outdoors. This particular week I went for it, giving everything I had on the downhill and pushing hard through the return back up the hill. While I ran a few faster 5K runs this year, I count this as a true PB.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-jepCasOxdjQ/X_DuR3UV3SI/AAAAAAACbF4/fPZ_U5o6IIoMx3KxpsnfYHhPDSEHmFCIACNcBGAsYHQ/s1920/5.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1920" data-original-width="1080" height="320" src="https://1.bp.blogspot.com/-jepCasOxdjQ/X_DuR3UV3SI/AAAAAAACbF4/fPZ_U5o6IIoMx3KxpsnfYHhPDSEHmFCIACNcBGAsYHQ/s320/5.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I finally got to do my planned trail run. I opted to head to the Bluff hiking trail system and run the whole thing. While I had done this before , I had never included the paths the complete each loop, instead just running the perimeter. I opted for the hottest day we had seen for awhile, could barely see the final loop due to the over growth and ran out of water with 10k to go. While not my best performance, it was a blast, and I will be back! </div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-xw5qU2vkllM/X_DuSZqJT3I/AAAAAAACbF8/sJesQpbqoQwMMayWQD4OyTrzdlgeeEjzQCNcBGAsYHQ/s2048/IMG_6674.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1152" height="320" src="https://1.bp.blogspot.com/-xw5qU2vkllM/X_DuSZqJT3I/AAAAAAACbF8/sJesQpbqoQwMMayWQD4OyTrzdlgeeEjzQCNcBGAsYHQ/s320/IMG_6674.PNG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Three times through the year I did my hat run. This is a 7.5 km loop with massive hills, where I change hats on each loop. While I had asperations of hitting a 5 hat run, 4 hats was were I maxed out. Again, I chose the hot day for some reason.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Qv6jEFmpi8c/X_DvgQ3LIxI/AAAAAAACbGQ/AW5VIEmHZgAyjbBNZIMrdCGFFA0pqPX9wCNcBGAsYHQ/s2048/6.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://1.bp.blogspot.com/-Qv6jEFmpi8c/X_DvgQ3LIxI/AAAAAAACbGQ/AW5VIEmHZgAyjbBNZIMrdCGFFA0pqPX9wCNcBGAsYHQ/s320/6.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Two weeks later I joined in the fun of the Virtual Boston Marathon. We hosted some of our club members who had qualified but couldn't run Boston due to COVID. My part was to pace the faster runners through 21km. Instead I paced them through the whole thing to a 3:05 marathon. My second marathon. It was fun running it at this pace, but I still don't have the bug. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-f8leuZSQwCA/X_Dvg0k5B-I/AAAAAAACbGc/CiYz5Sew_Kc3_k0GNMsY5zJ2Rk1eRKB7QCNcBGAsYHQ/s960/7.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-f8leuZSQwCA/X_Dvg0k5B-I/AAAAAAACbGc/CiYz5Sew_Kc3_k0GNMsY5zJ2Rk1eRKB7QCNcBGAsYHQ/s320/7.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Then it happened, a race appeared! The Riverport Duathlon is one of my favorite events and we got to do a version of it live. It had some funky rules of course but overall it was great. I managed to start off with a 17:30 5K on the fastest 5K course in Nova Scotia (well not including downhills of course). Ultimately I finished 4th overall. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-f1wxmy1Rviw/X_DwZML6DPI/AAAAAAACbG8/AGh5Zbw2FkMqMTGuxPVBQE5RCROZ9GqzQCNcBGAsYHQ/s1552/8.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1036" data-original-width="1552" src="https://1.bp.blogspot.com/-f1wxmy1Rviw/X_DwZML6DPI/AAAAAAACbG8/AGh5Zbw2FkMqMTGuxPVBQE5RCROZ9GqzQCNcBGAsYHQ/s320/8.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I am an ambassador for Nuun, an electrolyte drink. Due to COVID, they opted to host a Virtual Half Marathon for their athletes. I wasn't sure if I felt like pushing hard at that distance, but when the week arrived, I decided to get ready for it with a nice taper. I used Craig's Half Marathon course and on race day, I was given perfect weather (it had rained during the night, but cleared up and was slightly cool). My MP3 player broke a few hundred meters into the run, I had to contend with squishy crusher dust, but pushed hard and pulled off a 1:19, which was a PB for that distance. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-2Jw4d6q1K7Q/X_DvhqTiasI/AAAAAAACbGk/TKfmHkOLbvAlGlOXg6rNyb8NO5hYGOg4QCNcBGAsYHQ/s2048/9.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1146" data-original-width="2048" src="https://1.bp.blogspot.com/-2Jw4d6q1K7Q/X_DvhqTiasI/AAAAAAACbGk/TKfmHkOLbvAlGlOXg6rNyb8NO5hYGOg4QCNcBGAsYHQ/s320/9.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">As the end of November / Movember was approaching, I was lucky enough to be able to hold my event, The Halifax Movember 6K Fun Run. We didn't go virtual and managed to sneak in a few days before a new lock down. We played it very safe though and everyone had a great time as we raised money for Men's Health. In fact we raised the most money we had ever done.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-aEHDx50-Fo4/X_DvgpWH6NI/AAAAAAACbGY/DYmHKr6UCDY3fTdh1hMBCvBfx-SV5OfPACNcBGAsYHQ/s2048/10.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://1.bp.blogspot.com/-aEHDx50-Fo4/X_DvgpWH6NI/AAAAAAACbGY/DYmHKr6UCDY3fTdh1hMBCvBfx-SV5OfPACNcBGAsYHQ/s320/10.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">A few more Vdot races and pushes to sub 18 min 5K runs (I managed at least 1 a month as I had planned), some pacing opportunities, and all of a sudden the year end was here. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The BLT Runners hosted a virtual Mile run (downhill!) to kick off our BLT Runners Xmas Marathon event (run a marathon worth of distance over the Christmas break). In the Mile I managed a 4:57 (compared to my flat Mile time of 5:04).</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">For the Marathon I opted for the Ultra distance and planned on doing 15K every day as something that was hard but manageable. I finished the 8 days with a total run of 127.85 km. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-EFmoVjFUCO0/X_DvgQyy9rI/AAAAAAACbGU/ZEN-NyFbRKIPXOJjDSXlPL95_gUnckwiQCNcBGAsYHQ/s2048/11.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://1.bp.blogspot.com/-EFmoVjFUCO0/X_DvgQyy9rI/AAAAAAACbGU/ZEN-NyFbRKIPXOJjDSXlPL95_gUnckwiQCNcBGAsYHQ/s320/11.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">So thanks 2020. Yes, you were a year with more downs than ups but as a runner, I found a way through it and pushed myself to explore my limits while staying healthy. I found new ways to mentally push through hard efforts as well, which is a great skill going forward. I can't say what my favorite moment was, as each month seemed to bring with it, some shining time. I eagerly await 2021.</div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-78940353661425200912020-12-31T17:56:00.000-04:002020-12-31T17:56:01.338-04:002020 The Year End Review Part 1 - By the Numbers<p> So I usually like to do a little review of the year that was. As I don't see myself heading back out for a run or bike ride tonight, I think I am safe to do my annual, By the Numbers on December 31. </p><p>As everyone is aware, 2020 was an odd year in some ways. Without major events to create a destination for training plans, things were a bit open. This meant you coudl train and train and train and not really do anything with that. </p><p>I opted for a year of virtual racing, time trialing and some extra adventures. I tried to be consistent in some areas, but totally fluid in others. What came about was interesting. This won't be a long post but I will add pictures!</p><p><b>Running</b></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-PCQ0RfKQ6dQ/X-5EExYrvcI/AAAAAAACa3E/NuBcepPCgW8rAWVtjmEXIJ78C9pc8aZnwCNcBGAsYHQ/s2048/11%252C2020%2BNuun%2BHalf%2BMarathon%25284%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1152" data-original-width="2048" src="https://1.bp.blogspot.com/-PCQ0RfKQ6dQ/X-5EExYrvcI/AAAAAAACa3E/NuBcepPCgW8rAWVtjmEXIJ78C9pc8aZnwCNcBGAsYHQ/s320/11%252C2020%2BNuun%2BHalf%2BMarathon%25284%2529.jpg" width="320" /></a></div><br /> <p></p><p>Now cycling is often my big number, but not this year. Running took over things. While I didn't do a lot of in person event, I did do a lot of racing. Most of my running was actually on the shorter side with load of intensity. My weeks generally were not huge, though occasionally I would do a bigger run. My hills were down somewhat, as I ran from my front door more than ever, especially during the earlier part of the year when we were in a lockdown. I'll go over specific events in another post. </p><p>Ultimately I ran 3195km this year. It was a combination of roads, paths and trails. It was fast and slow and was the most running I have ever done in a year. I even finished with a streak of almost 200km in a row without a day off (I don't do that often). Last year this number was 2643 km. <br /><br />I did have a short 3 week period with extremely reduced running as my ankle was not being happy. Some physio, a few visits to my go to Chiropractic and Massage care group, Seaside, and I worked back into a steady running week again.</p><p>We were lucky in Nova Scotia and we were able to run with small groups of friends for a lot of the summer. We are also lucky to have some great trail systems right near were we live.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-yR3IbMaQUdY/X-5F9pntsVI/AAAAAAACa3U/oZmSX1aTXIcPdpWTE1LCX6lqBazAx3wpgCNcBGAsYHQ/s1080/FB_IMG_1602345282044%2B%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="608" data-original-width="1080" src="https://1.bp.blogspot.com/-yR3IbMaQUdY/X-5F9pntsVI/AAAAAAACa3U/oZmSX1aTXIcPdpWTE1LCX6lqBazAx3wpgCNcBGAsYHQ/s320/FB_IMG_1602345282044%2B%25281%2529.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-a2fE9Z7ogxE/X-5F9lqP0eI/AAAAAAACa3Q/6tQjTpj61fQkG1ebvMaOpdai62_tW-xqgCNcBGAsYHQ/s996/IMG_6466.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="996" data-original-width="827" height="320" src="https://1.bp.blogspot.com/-a2fE9Z7ogxE/X-5F9lqP0eI/AAAAAAACa3Q/6tQjTpj61fQkG1ebvMaOpdai62_tW-xqgCNcBGAsYHQ/s320/IMG_6466.jpg" /></a></div><br /> <b>Cycling</b><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-NHVRTnHy_Yw/X-5GQHN-LeI/AAAAAAACa3g/wdFJE9RDYPoDzReb0Sj7xdmg6rnfgSs2wCNcBGAsYHQ/s960/FB_IMG_1596763009057.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="689" height="320" src="https://1.bp.blogspot.com/-NHVRTnHy_Yw/X-5GQHN-LeI/AAAAAAACa3g/wdFJE9RDYPoDzReb0Sj7xdmg6rnfgSs2wCNcBGAsYHQ/s320/FB_IMG_1596763009057.jpg" /></a></div><br />With work from home, I rode my bike a lot less when the weather wasn't great. I usually bike commute, which does add up. Instead, I did some trainer based cycling, a few solo fast rides a week, and was able to get the Sportwheels Group rides going again for a few months in the summer. <p></p><p>This year I rode 4704km while last year that number was 6356km. A huge difference. But those rides were fun and a great break from running.</p><p><b>Swimming</b></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-NDWZgeDaeek/X-5HC5cuANI/AAAAAAACa3o/Bimo6HAvMVEtyPGnGN7XSHCRIt82Ol9OQCNcBGAsYHQ/s2048/104781005_258261452129344_207862687476428927_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1152" data-original-width="2048" src="https://1.bp.blogspot.com/-NDWZgeDaeek/X-5HC5cuANI/AAAAAAACa3o/Bimo6HAvMVEtyPGnGN7XSHCRIt82Ol9OQCNcBGAsYHQ/s320/104781005_258261452129344_207862687476428927_n.jpg" width="320" /></a></div><br /> <p></p><p>With pools closed for most of the year and no triathlons in sight, my swimming was usually once a week at the lake. I relished it and even though it was probably the slowest swimming I have ever done, it was really great to get out on Saturday mornings. We had great weather at least and our local lake is superb with buoys placed for swimmers and boaters. I managed just 14231m of swimming this year, compared with 21366m (which frankly was a low year as well). </p><p><b>Skipping</b></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-sOJdr96XFvg/X-5IOeTFDTI/AAAAAAACa3w/2SDL6uuYDakLGz3PjEieP69yP2FuejfKwCNcBGAsYHQ/s1729/IMG_6708.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1729" data-original-width="1242" height="320" src="https://1.bp.blogspot.com/-sOJdr96XFvg/X-5IOeTFDTI/AAAAAAACa3w/2SDL6uuYDakLGz3PjEieP69yP2FuejfKwCNcBGAsYHQ/s320/IMG_6708.PNG" /></a></div><br /><b><br /></b><p></p><p>I actually have no idea how much skipping I did. I just figured out that my watch would record this part way through the year. But it was a great way to start my mornings, or finish an easy run. I think it was a perfect form of cross training, and I look forward to entering 2021 with more types of cross training like this making up a significant part of my week. <br /><br />So yeah, it was a different year. I like to think I figured out the best way forward for me in dealing with what we were dealt. </p><p>Tomorrow I will do a post about my year and the events and adventures I did. Until then, Happy New Year. See you in 2021. </p><p> </p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-81835644853077025402020-11-11T17:59:00.000-04:002020-11-11T17:59:06.484-04:00The (Virtual) Nuun Half Marathon 2020<p></p><div class="separator" style="clear: both; text-align: left;">A few years ago I hit my goal of a 1:20 Half Marathon. It took a lot of effort and it wiped me out for weeks. I was happy with my result and didn't feel the need to go chasing new and faster times, deciding to give 5Ks and 15Ks my focus. <br /><br />So this year I had a few plans initially which of course did not happen. Instead I have been doing a lot of Virtual racing and seeing how much I could push myself mentally as much as physically. I did one half marathon hard effort in the Spring testing out my new On Running shoes and did a 1:21. I was very happy with that. Later I would pace my buddy Craig to a 1:24 half. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Then in September, Nuun (of which I am an Ambassador) offered us the opportunity to race virtually in a half marathon. Unlike a lot of Virtual runs, we all had to do it on the same day, which was kind of fun. I entered, though I wasn't really sure if I wanted to go for it or just have fun. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I picked up the distance training a bit more and things seemed to be going well. The week before the Half, I even ran a practice race, with the first half at an easy pace then race pace to finish and did a 1:25. So, I kind of decided that if the conditions were decent on the day of, I would give it a good effort. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">We received our virtual bibs in an email shortly before the race: </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-VDQajLYGpoU/X6xNm3lSOlI/AAAAAAACQgs/crOYS9KP0NsUn76Dl7ae48bNcnfvP1B2wCPcBGAsYHg/s782/11%252C2020%2BNuun%2BHalf%2BMarathon%252812%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="782" src="https://1.bp.blogspot.com/-VDQajLYGpoU/X6xNm3lSOlI/AAAAAAACQgs/crOYS9KP0NsUn76Dl7ae48bNcnfvP1B2wCPcBGAsYHg/s320/11%252C2020%2BNuun%2BHalf%2BMarathon%252812%2529.jpg" width="320" /></a></div><div><br /></div>The morning of, I woke up early as I wanted to get started as soon as I could. My route had a few road crossings and I wanted to get going before the traffic would get heavier. My course was a point to point that started with a mild down hill, then slightly up and ending with a nice mild downhill to the finish. Only a couple of kilometers were paved, the rest crusher dust as this is a converted rail bed. While generally a good flat route, the crusher dust certainly isn't a fast surface, but I knew that the few mild downhills would counter the soft slippery surface. <div><br /></div><div>The weather was perfect for November. 10C, no wind and the sun was behind the clouds to start at 7:30. Craig showed up for my start to snap some pictures and wish me well. He then biked off to meet me at the end.</div><div><br /></div><div>I packed very little, and chose my lightest shoes, the New Balance 1400s. All I had was a mask (for the post race drive home), a house key, and my MP3 player to keep me sane.<br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-XNvFH6d2_jQ/X6xMK2qGK9I/AAAAAAACQgg/C9Bg20SjIXw4F9pxsCxVs9swop6VEbbsACPcBGAsYHg/s2048/11%252C2020%2BNuun%2BHalf%2BMarathon%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1152" data-original-width="2048" height="225" src="https://1.bp.blogspot.com/-XNvFH6d2_jQ/X6xMK2qGK9I/AAAAAAACQgg/C9Bg20SjIXw4F9pxsCxVs9swop6VEbbsACPcBGAsYHg/w400-h225/11%252C2020%2BNuun%2BHalf%2BMarathon%25282%2529.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><i>And I was off</i></div> <div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-99a4hz92fuY/X6xMK5kP0aI/AAAAAAACQgg/QZhA8vbc0JknRZVb9W-RhzxhAvX_PU82gCPcBGAsYHg/s2048/11%252C2020%2BNuun%2BHalf%2BMarathon%25283%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1152" data-original-width="2048" height="225" src="https://1.bp.blogspot.com/-99a4hz92fuY/X6xMK5kP0aI/AAAAAAACQgg/QZhA8vbc0JknRZVb9W-RhzxhAvX_PU82gCPcBGAsYHg/w400-h225/11%252C2020%2BNuun%2BHalf%2BMarathon%25283%2529.jpg" width="400" /></a></div><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-6VV7MyORB5A/X6xMKzOT_iI/AAAAAAACQgg/iVSY4Hr13pA1nCMhG-6hbihH3LIc5bM_ACPcBGAsYHg/s2048/11%252C2020%2BNuun%2BHalf%2BMarathon%25284%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1152" data-original-width="2048" height="225" src="https://1.bp.blogspot.com/-6VV7MyORB5A/X6xMKzOT_iI/AAAAAAACQgg/iVSY4Hr13pA1nCMhG-6hbihH3LIc5bM_ACPcBGAsYHg/w400-h225/11%252C2020%2BNuun%2BHalf%2BMarathon%25284%2529.jpg" width="400" /></a></div><br />The start was on a bit of a downhill, but I took it quite easy to not burn myself out. The plan was to be around a 3:50 min/km pace at the halfway point, ultimately seeing if I could get below that by the end. Ideally I needed a 3:47 to reach my goal of a 1:19. If I don't burn out early, I know I can usually muster up a fast pace to finish. </div><div><br /></div><div>Well, 100m into the run my MP3 player stopped working completely. So, I had to choose, call it and go home to replace it or forge on. I opted to keep running. Somehow the some Let it Roll by BTO popped into my head and that was there for the rest of my day. Oh well, not the worst song.<br /><br />As far as the run goes after that, things were pretty good. The trail can be iffy when it comes to current pace on a GPS watch, though average pace is spot on. So what I needed to do was basically run by effort. I used the first 1.5 km in the open and on pavement to set my effort and pace and tried to keep as close to that as possible. As I was nearing the halfway point, I was still at 3:49, so I was happy and felt pretty good. I just ticked over to 3:50 at the half way point. So I did accomplish my goal. </div><div><br /></div><div>There was a nice little couple of km on a slight down hill at this point before a really soft/sandy uphill section (though uphill and down hill are never much more than a max of a 1% grade on this trail). I pushed a bit harder now.</div><div><br /></div><div>As I was approaching the main road crossing which lead to the finish kick, I had dropped my pace to an average of 3:48. No cars in sight and I zipped across the road. Now it was just 6 km to go. I really didn't want to push too hard though, 6 km is still a good distance. I held my effort level and did my best to keep a good posture so that my stride wouldn't suffer. </div><div><br /></div><div>With 2 km to go I was still at a 3:48 average but let loose. The sun was now out and I could feel the heat whenever I popped out of the shade. Still, not a problem. Now it was just a mental game, I knew I could run fast. <br /><br />With 1 km to go I pushed as hard as I could. My form was failing slightly, but I just pushed through that. I ended up doing that last kilometer in 3:28, dropping my pace to a balmy 3:46. I'm not sure exactly when it dropped below 3:48, but it did and I crossed the GPA finish line at 1:19:36 (21.11 km). <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-rn__QBg0xVk/X6xMKzPwGBI/AAAAAAACQgg/qLGkSbEm5TknRTozOFr9Z3mNbPzBDY_XACPcBGAsYHg/s2048/11%252C2020%2BNuun%2BHalf%2BMarathon%25289%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1146" data-original-width="2048" height="224" src="https://1.bp.blogspot.com/-rn__QBg0xVk/X6xMKzPwGBI/AAAAAAACQgg/qLGkSbEm5TknRTozOFr9Z3mNbPzBDY_XACPcBGAsYHg/w400-h224/11%252C2020%2BNuun%2BHalf%2BMarathon%25289%2529.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Ig5M2WjpvRE/X6xMKxHQ56I/AAAAAAACQgg/i5xtCQI5JM09F9IHklOml8nQyy7Cnf-CgCPcBGAsYHg/s2048/11%252C2020%2BNuun%2BHalf%2BMarathon%252810%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1146" data-original-width="2048" height="225" src="https://1.bp.blogspot.com/-Ig5M2WjpvRE/X6xMKxHQ56I/AAAAAAACQgg/i5xtCQI5JM09F9IHklOml8nQyy7Cnf-CgCPcBGAsYHg/w402-h225/11%252C2020%2BNuun%2BHalf%2BMarathon%252810%2529.jpg" width="402" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Craig was there to snap a few pictures. The temperature was a lovely 14C and sunny. Perfect for just hanging out for a moment. We drank some coffee and waited for a rescue from Stacey. Normally, my wife would have popped out to get me, but she had embarked on her own Half Marathon on the same route a little after me.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-riu8x1ISNmc/X6xNr2ZX-nI/AAAAAAACQgw/3hcGPrcGDYAtsKm33I416KHiHVAzxdf7gCPcBGAsYHg/s4032/IMG_7932.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://1.bp.blogspot.com/-riu8x1ISNmc/X6xNr2ZX-nI/AAAAAAACQgw/3hcGPrcGDYAtsKm33I416KHiHVAzxdf7gCPcBGAsYHg/s320/IMG_7932.JPG" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Thanks to this lovely pair of shoes for carrying me the whole way. They did this route earlier when I paced Craig in June. They will have a few more efforts in them as well. Now to just relax for a bit with no specific races on the horizon. Definitely no big distances for a bit. <br /><br /><p></p></div>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-61699070858883737982020-11-02T16:13:00.005-04:002020-11-02T16:13:23.273-04:00Riverport Duathlon 2020 <p> So this was my in person race this year. I had previously done some parkruns in the first few months. And wow, yeah, I am late writing about this. Initially I was hoping to get some pictures of the event (which I failed to do other than the start), then I just got really busy. </p><p>So here is a brief summary of my event. </p><p>Due to COVID restrictions, the field was limited to 50 entrants. I was lucky to get a spot and had to do a little last minute bike training to get myself ready. </p><p>Another change due to COVID was a staggered start. So we lined up spaced 6 feet apart, then went off with our race time not starting until we crossed the line. <br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-qolzl1CfSD8/X6BlOnm6O8I/AAAAAAACQDo/WdB1Aer4QLs1sk9Xu8VMOnUwwqyTn-pmQCPcBGAsYHg/s1962/121154395_10164143062535134_2012324734293867359_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1310" data-original-width="1962" src="https://1.bp.blogspot.com/-qolzl1CfSD8/X6BlOnm6O8I/AAAAAAACQDo/WdB1Aer4QLs1sk9Xu8VMOnUwwqyTn-pmQCPcBGAsYHg/s320/121154395_10164143062535134_2012324734293867359_o.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-w3zwcWPt3w4/X6BlOqzxH0I/AAAAAAACQDo/1BiTIyWfY98ThuM96MfyqSvM_ZeqWBNUQCPcBGAsYHg/s1552/120998518_10164143062625134_550952733363347566_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1036" data-original-width="1552" src="https://1.bp.blogspot.com/-w3zwcWPt3w4/X6BlOqzxH0I/AAAAAAACQDo/1BiTIyWfY98ThuM96MfyqSvM_ZeqWBNUQCPcBGAsYHg/s320/120998518_10164143062625134_550952733363347566_o.jpg" width="320" /></a></div><br /> I had listed my predicted 5K finish time to start the event at 17:40 and was placed in the first position. I knew that I likely wasn't going to stay in that spot by the end of the bike ride, but my goal was to get that first run done in first place. <p></p><p>Soon we were off and I took a hard start. I didn't look back and just pushed through on this super flat course. I stayed up front the whole way, and after all was tabulated, I managed the fastest first run of the day. The course was about 100m long and I crossed the line in 17:41 (17:25 at the 5K mark). A good run indeed. I managed to get on my bike quickly (with the fastest T1 time) and then was off. <br /><br />I managed to stay out in the lead of the bike for about 6K before getting passed, so I was happy with that. The course was 10K long, out and back twice and included a good long hill climb. I only managed the 10th fastest time on the bike, but with an avg speed of 33.6km/hr, we had some fast people out there. <br /><br />I came in close to a couple of riders in front of me and hit T2 with a vengeance, beating my T1 time of 23 seconds with a 21 second switch to running gear. Again the fastest time. </p><p>The second run is tough and with only 2.5km to work with, it is hard to make up spots. I chased down the runner in front of me and passed him at the end, but since he started further back to start the race, he ended up finishing a few seconds ahead of me in the standings. My second run was only 3rd fastest, but the top 3 runners were separated by 5 seconds, so that was pretty close.</p><p>I finished 4th overall and had a great time. It was fun to get out to a favorite race venue of mine. I realize that in one form or another I have raced in Riverport for 15 years. </p><p>How was the race format? I have had to race this way a few times in the past. Multisport can often be tough, especially pool swim triathlons. You can only start so many runners at once. In some ways, it is like doing a virtual race with other people around you. It is hard to use others to fight for positions, because you really don't know where they are in relation to you. So ultimately, not my favorite system of racing. But all in all, a smart choice for the race director. </p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0tag:blogger.com,1999:blog-3781232380507677118.post-59490860074428839602020-09-14T16:45:00.002-03:002020-09-14T16:46:38.565-03:00BLT Runners and the Virtual Boston Marathon 2020<p> <br /></p><div class="separator" style="clear: both; text-align: left;">Earlier this year the Boston Marathon was postponed until September due to COVID-19. As that date approached, the choice was made to not hold the event live and instead do a virtual version for those who qualified. A tough choice, but being such a huge event, it was unlikely to be possible for an in person event. <br /><br />While not all runners chose to do the virtual run, some did and received a race kit by mail. Our run club, The BLT Runners, had some members who did decide to run: Marg, Bruce, Pat, and Matt. So the rest of the club decided to step up and help them by hosting the marathon with all the support they would need.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">A huge shout out first to Craig who got the ball rolling with group emails, organizing volunteers and arranging for a porta potty to be at the start line (thanks to Iain Rankin for that added support). </div><div class="separator" style="clear: both; text-align: left;"> Together we arranged for a route that was a 10km out and back and a nice downhill finish of a few kilometres. This route did have road crossings and some volunteers were on hand to help the runners through. We also arranged for 2 official water stops, where racers could have their own calories and hydration set up. While running on the "official" route wasn't mandatory, it was where the support was.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Aside from some logistic support, I opted to help out as a pacer and was willing to run up to 30 km with our faster runners. I am by no means a marathon guy but I can run long enough and this course was pretty flat. Other pacers would pop in at assigned spots for other runners. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Race morning came, the porta potty was on site and the weather was perfect, cool with a slight breeze. I lined up with the racers as my pacing was starting from the beginning based on that mornings discussions. I was going to be running with Matt and Pat. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-2XvO_I8b5Z0/X1-DoIilz3I/AAAAAAACNxM/75v5hbJqiLUD5BFl2nOmBMQHWoL4cFlvwCNcBGAsYHQ/s960/119335583_1513816262162557_2644309075186416189_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="960" src="https://1.bp.blogspot.com/-2XvO_I8b5Z0/X1-DoIilz3I/AAAAAAACNxM/75v5hbJqiLUD5BFl2nOmBMQHWoL4cFlvwCNcBGAsYHQ/s320/119335583_1513816262162557_2644309075186416189_n.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">At give or take 8 am we were off and set a comfortable pace in the 4:20s per km. Bruce quickly went a different direction. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Aid station 1 was at the 2.5 km mark (see the jackets, it was chilly), I zipped ahead and got the water and Gatorade ready for my 2 runners, had a sip of my Nuun and went off. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-n-Q6EKq4fuk/X1-DooFdKbI/AAAAAAACNxQ/w8KLgCeJrMoZZlyonHsbvIjESxiiJttPACNcBGAsYHQ/s960/119434966_1513816372162546_1570731484734079560_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="528" data-original-width="960" src="https://1.bp.blogspot.com/-n-Q6EKq4fuk/X1-DooFdKbI/AAAAAAACNxQ/w8KLgCeJrMoZZlyonHsbvIjESxiiJttPACNcBGAsYHQ/s320/119434966_1513816372162546_1570731484734079560_n.jpg" width="320" /></a></div><br /><br />By the 6 km mark we were all still smiling and happy and Marg was right on our heels. Our fans were out as well.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-CoEHVW6yFmw/X1-DnHi8MRI/AAAAAAACNxE/tMDluL389wcyYt5Y3Hj-JmvEchitGyB1ACNcBGAsYHQ/s960/119242710_3705919919420995_525905994971848276_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-CoEHVW6yFmw/X1-DnHi8MRI/AAAAAAACNxE/tMDluL389wcyYt5Y3Hj-JmvEchitGyB1ACNcBGAsYHQ/s320/119242710_3705919919420995_525905994971848276_n.jpg" /></a></div><p><br /></p><p>Aid station 2 was just a little ahead and the pattern of me zipping ahead a little to get the needed hydration / calories ready was well in hand. This also gave me a moment to stop and drink a little of my Nuun (I think this one was the caffeinated Cherry Limeaid). Lots of cheers and support for sure.</p><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-IJqrBr7nXkQ/X1-Dm1_59SI/AAAAAAACNxA/KngLCRhfw0sTMtGH7xZW7YP71LMxn1LXgCNcBGAsYHQ/s960/119232360_1513816328829217_15703660182320415_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="960" src="https://1.bp.blogspot.com/-IJqrBr7nXkQ/X1-Dm1_59SI/AAAAAAACNxA/KngLCRhfw0sTMtGH7xZW7YP71LMxn1LXgCNcBGAsYHQ/s320/119232360_1513816328829217_15703660182320415_n.jpg" width="320" /></a></div><p>A little past the aid station 2 was our turn around. Part of the course was paved and a little less than half was on crusher dust. While not as fast as pavement, the crusher dust areas were really shaded, which was a super bonus and mostly flat.</p><p>We would hit the same 2 aid stations a total of 8 times and while some people coudl only volunteer for a 2 hour shift, we had a lot of great club support from the same people the whole time.</p><br /><div class="separator" style="clear: both; text-align: center;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-K_umjwjVdxA/X1-DmMnGtXI/AAAAAAACNw0/41fBiasoQXQo4Mvf_gEDBvhB_293oV1ngCNcBGAsYHQ/s320/09%252C%2B2020%2BPacing%2Bthe%2BVirtual%2BBoston%2BMarathon%252810%2529.jpg" style="text-align: left;" /><a href="https://1.bp.blogspot.com/-yH2N5wH78lc/X1-DmLaMGrI/AAAAAAACNw4/JpPnugzJ6X0UypYH6dPo0tSPrZ380wrsACNcBGAsYHQ/s960/119166977_10223599875847585_1728350522148649480_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-yH2N5wH78lc/X1-DmLaMGrI/AAAAAAACNw4/JpPnugzJ6X0UypYH6dPo0tSPrZ380wrsACNcBGAsYHQ/s320/119166977_10223599875847585_1728350522148649480_n.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Marg still wasn't that far behind us.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://1.bp.blogspot.com/-2TDXwZoOh_0/X1-DmYiE6oI/AAAAAAACNw8/327m950gAzE5bTSuO2J6k4PMW8fKMQYYwCNcBGAsYHQ/s320/09%252C%2B2020%2BPacing%2Bthe%2BVirtual%2BBoston%2BMarathon%25287%2529.jpg" style="text-align: left;" /></div><p>I don't have a lot more pictures, but I decided to stay with the crew through the aid stations at some point. They were really appreciative of the help from me zipping ahead and getting them refreshments. As well, up through 27-29 kilometres we were having great chats and keeping a good pace. After about 30 km, the guys were certainly starting to feel it. Normally a crowd would be there to spur them on. While the club support was great, it was sporadic and Matt didn't have the greatest summer training due to an injury. So I stayed with them to make sure they got through the last push.</p><p>I guess it was at that point as we hit the final aid station that I realized I was already at the 36 km mark and while the next kilometre had a bit of a climb, it was all down hill after that. So I knew at this point I may as well finish. I felt fine (yes, the legs were definitely a little heavier than the start). </p><p>Pat's friend Jeff jumped in to make sure he was paced at this point, and I made sure Matt had the encouragement he needed to get up that final climb and get to the steepest part of the final decent. Once we hit that I knew he was fine and I opted to run ahead and really stretch my legs a bit. I had hoped that my running a little faster would pull Matt along, as I know that in pacing if the pacer slows to the runners pace, the runner tends to slow themselves. </p><p>The finish was on the parkrun downhill, and I love that downhill. I had one street crossing to go and it was clear and I finished at 42.3 (I went a little long just in case the GPS screwed up) and finished at 3:06:04. Oddly, my moving time was 3:04:40. So I actually spent over a minute standing still at the water stops getting things together. </p><p>Matt would eventually pick it up, Pat came on with a strong finish. Both had great finishes right behind me. Marg would soon follow and looked fabulous, she had great pacing sup[port from Stacey for her final push. </p>Bruce finished somewhere and then had to run back to his car. He had great pacing support from Wes and Jill.<p></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-OR6X4CuJ9cM/X1-DnvcYKoI/AAAAAAACNxI/gp2nJV2b6MQnD4YVGzi4YnpXQ7EHu72bQCNcBGAsYHQ/s320/119277777_10158906159483767_1094994603460758005_n.jpg" style="text-align: left;" /></div><br />It was amazing to have the BLT Runners step up and support this event. Sorry I didn't have pictures of everyone involved. While it was "only" a virtual run, it is obvious what the Boston Marathon means to people. I was happy to add the support to the guys that I did and get them through their final dark moments. Running the while thing ended up being a bonus, and feeling good afterwards was event better. <br /><br />I still don't have a huge desire to train for marathons going forward. Never say never but it certainly doesn't have a huge draw. <p></p>Ian Lougheadhttp://www.blogger.com/profile/11663269015543983086noreply@blogger.com0