Running4:40:49 34.99 km (8:01 / km) +1338m6:44 / km ahr:154 max:170 shoes: Hoka Mafate 2
B2B part 2- Hockley run with Tiny.
Hot muggy day, so the mission was to manage the heat and not overcook early. Watched the HR like a hawk and kept it low.
We did an out on the Bruce and back on all the side trails, then back to Hockley Road around 90 min. Next did the loop counter-clockwise, with a drink stop when we hit Hockley Rd at 5th.
For anyone worried the Hockley loop is too easy, they've re-routed between 3rd and 4th line to add 700M and a fair bit more climbing.
Legs weren't totally fresh after 3 hrs yesterday, and I had a tight left hamstring, but the whole run went well, at a bit of an ultraplod pace on the uphills. I noticed my HR went up about 10 BPM when we got into the searing sun, but no nausea, cramps or sore knees.
Tiny smoked me on the uphills, but I think I got him on the descents with my free-wheeling Hokas. He put the Tiny hammer down on the last couple of K and dropped me at the end.
Drank 2 bottles Vitargo, about 2L water, 1 small coke, ate 1 lg pocketfuel, 1 pack Honey stingers and some chips.
Garmin registered 4:20 but it's probably under-reading on distance and time with autopause.
Running2:52:50 27.94 km (6:11 / km) +282m5:53 / km ahr:138 max:166 shoes: Cascadia 7
Light'n'easy run- no pack, no poles, no big hills.
Ran from Inglewood down the rail trail to Terra Cotta, then around on the Bruce there and back. Steady rain made for muddy trails, but it absolutely dumped while I was exploring some side trails so I turned back.
Il pleuvait cordes si fort que je ne pouvais pas écouter mon Coffee Break French podcast lesson.
Rail trail was a flowing river on the return, and I was a marinated FDF feast.
Still some sore stuff from last week's Stroller race- felt some groin muscles on the downhills.
Running1:33:45 9.08 km (10:20 / km) +550m7:56 / km ahr:149 max:178 shoes: Cascadia 7
30 min warmup with the dogs, 10 repeats (30 min) up the North face of Mt. Tobler, the steepest hill around -more of a scramble with poles and a 5kg pack- then 4 repeats (20 miin) up a longer more gradual hill and cooldown.
Not super hot but very humid with a smog advisory and poor air quality so I went early but still finished totally drenched.
Running race (Stroller-run) 33:27 8.04 km (4:10 / km) +10m4:08 / km ahr:182 max:198 shoes: Cascadia 7
Duntroon-Stayner race.
With Goose winged, I was VolunTold by Bash to push the T-man in his stroller as Goose paced us. T-man + Stroller = almost 1 'Bent, weight-wise.
The run is mostly flat or downhill, with just a couple of uphills (ugh), so T-man was pretty helpful, and we led the race for the first km or so. I basically ran my HR even though my legs wanted to go faster. We got passed by one guy in our age group, even though I bet Goose could have taken him if not pacing us. Technically T-man was 6th overall and first high-school age competitor. Fun times, and T-man wasn't too hard to push.
Running (pole running) 1:21:42 10.53 km (7:45 / km) +428m6:27 / km ahr:155 max:183 shoes: Hoka Mafate 2
For a post-race cooldown Bash found us the biggest climb in Southern Ontario I think- Pretty River to highest point on the Bruce Trail. Forest, trail and views were spectacular.
I started at the ultra-plod, but felt better and better and cranked it up to a decent run. First time in quite a while I've felt fast and agile on trail, even in the clumsy Hokas. I caught and passed quite a few bikers too. Knee and heel were barely noticeable. Time includes some stops to pat dogs and wet down my hat in creeks.
Great ride up to the Shed with Coach LD and Bash.
Inglewood to Dominion Road through Forks of the Credit, then to the Shed for lunch and back via Grange and the back trails, which were a mud and bug fest.