It's rest times of such that allows me to sit back and go back to the drawing board for better planning. By doing so, I need more resources and metrics. That's where the extra data sourced from the recent Garmin Fenix purchase and the Garmin Connect app comes in handy. I also managed to convince myself into the Strava Premium (to chase more online virtual achievements ?) and extracting extra data to determine the scale of actual efforts placed in my training runs. Those buzz words such as cadence, spm, stride length, suffer score, and etc. are finally relevant unlike back in half year's time!

In anticipation of the upcoming Niagara Falls marathon in October, I decided to really make an even more dedicated effort to follow through with a training plan (as provided by Strava Premium and the McMillan Running) That means no more half-assing on the fartlek runs just because I didn't quite know what it meant. And easy runs actually means easing the legs while still being conscious of form and stride lengths to maximize running movement. The only thing I will keep flexible for myself is the duration span within one week's time especially when life happens and not everything (and weather) will co-operate at all times.

So the key races for this fall will be the following:
- Niagara Falls International Marathon
- Hamilton Marathon Road2Hope

With side races along the way as interim simulation and progress benchmarks.

Oh, and here's some jams for the month of August to get me moving! Have a great week and hopefully I'll be back with another post on time!

​Cheers, - M.W.

Longest. Race. Ever. (For now...) , at least mission accomplished - FIRST EVER ULTRAMARATHON NOW IN THE BOOKS!
But just like how life is about the journey and not the destination, the same can be said for the running train ups leading up to the big day

Respect the distance. Respect the elevation. Everything looks easy when looking at other people's Strava GPS log and observing their metrics until you have to conquer the dexterity yourself first hand. I was pleased with this year's performance for the most part but of course, there are much more things that can be done for next year's improvements.

I personally tend to consider myself more of a road runner than a trail runner. For competition, I am more bias towards road whereas for trails, I tend to personally enjoy myself with the nature, scenery and surroundings.

Road running is more paved, predictable and highly accessible for runners living in the downtown core or suburban uptown residential areas. If speed-work is necessary, you don't have to go too far off to do so - perhaps a school track field or an indoor treadmill will do the trick.

Trail running is easier on the feet, with softer landing surfaces compared to the hard asphalt. It is the perfect escape from the hectic surroundings of the concrete jungle and the 9-5 office environment. However based on weather conditions, the running conditions can get very tactical. In this particular case with the race, the mud was more so in a clay like condition. Footwork and cadence that you're used to with road running will no longer be as effective with trails. Especially since you also have to be mindful of the surface conditions such as tree uproots, rocks, uneven grounds, bridge crossings - all while trying not to get hurt along the way.

Start time to the 50K was at 7:00 am. In order for me to be well-prepared, I woke up at 4:30 am, get changed, apply necessary anti-chaffing ointments / bug sprays, fill up hydration bag and grab a quick Timmies drive-thru run for my coffee. As mentioned previously, always stick to your own preferred race food procedures. For me, it is a whole banana and strawberry yogurt and a large double double for good measures. I left a whole hour around 6 am solely for the washroom routine so that there won't be any washroom related issues during the race.

Prior to the start of the race, I left another 45 minutes before gun time just to get moving / walking / jogging to kickstart a transitional heart rate raise without spiking it from a lack of warm up. Mental-wise, I feel much more prepared than the half-marathon one that I did exactly one year ago. I still recall getting caught up in the opening hype and over pushed myself the first 2 km into that race. I corrected that rookie mistake this time around and instead of being in the middle of the starting wave, I waited for the start three quarters into the start line.

I was instantly discouraged by the sights of the wet puddly mud pits in the first few steps right after the start line. "Oh fuck," I thought to myself, "this is going to be an extra shitshow of a run..." It was that moment where I decided to ease back on my already slow pace so that I can hopefully still have some reserve energy and willpower in me to finish in the final few miles. In my mind, I was solely focused on tackling the first 10 kilometres as they would be one of the most intensive obstacles throughout the run. This was based on other runner's Strava data for this very race and they proved to be beneficial going into this race. After the first 10K and a bit, those clay like mud pits were everywhere as I was going uphill. You simply had to slow down and in some cases, side step on the moss or grab a side tree branch to boost yourself upwards. Technical, challenging but fun I suppose. And then of course the uphills. Lots of them... unless you are an elite runner that has trained up to beat up your quads, it is best to just walk up those hills (or at least power stride your way up anyways) Second half was a bit more forgiving with the trail way for the most part. For me, I had a relatively steady running pace to get a momentum going for several kilometres before those mud pits make their return visit with a vengeance just when you're beginning to feel fatigued. I also recall having to do two river crossings, good for clearing out some mud but bad for getting your feet wet if it hasn't already been like that yet.

When everything was all said and done, the official completion time was registered at 7 hours 57 minutes and 6 seconds.

Three things that stood out during the race was (1) having ice filled into my hydration pack whenever I get the chance at the aid stations (2) dropping ice down into my running jersey as a physical "air conditioning" from overheating, and (3) the importance of bringing ibuprofen if in the case of headaches and temporary pain relief [as this was proved helpful to my brother who was also running along side with me]

The aid stations were plentiful throughout the race, resourceful with adequate liquid and solid fuel as well as medical team readily available for assistance. Another bonus was seeing fellow Team Running Free members providing support simply by being out there (whether volunteering or also racing in various races during the race weekend). Nonetheless, very humbled.

Will I do it again for future editions of this race? Certainly! The amount of future trainings will dictate whether I stay at the 50K distance or further challenge myself to the flagship 50 miles.

Weather: 

• Feels like 17.8°, sunny
• 5 kph W wind
• 77% humidity
• 27.1 °C Avg Temp| 22.0 °C Min Temp | 33.0 °C Max Temp

Food prep: 1x Tim Hortons large double double, 1x sample Kelloggs Vectors trail mix protein bar, 1x banana, 1x yogurt, 2L hydration pack of Pocari Sweat), trail mix (packed in ziplock if necessary)
Race gear: Salomon SpeedCross 3, CEP compression socks, Ciele FSTcap, Team Running Free triathlon jersey, moist towelette (if necessary)
Playlist: note - for safety reasons, no music was brought so that I have the senses to be mindful of any obstacles and hazards around my surroundings, instead the soundtracks below were played driving up to the Blue Mountain Village and departing from.

Looks like weather will be heating up this week, so I will most likely resume recovery running Tuesday and onwards. If not, then back to some indoor recovery on the treadmill. As most websites suggest, we all need some down time for rest and bodily maintenance. So, I will be taking the remaining July and August slightly more on the easier side and not get too caught up with racking too much mileage. Next upcoming race won't happen until late September with the Oasis Zoo Run and hopefully smash the last record set in 2015!

CHEERS! - MW

Happy Canada Day and happy #Canada150!

Time has definitely fly by in warp speed. Before you know it, it's already summer and running is pretty much in full swing for those that don't have school or taking a break for a bit.

For me, it's also a good mid-year recap of all those things I've trained and accomplished getting to where I'm exact at right now.

It's personally quite hard for me to believe that I have already racked up more than 1,500 km in mileage with my own legs. Some days I simply joke as to that I run more than I do when I drive to and from my workplace! The mileage mostly comprises of training and a few races as listed and recapped in my previous blog entries. All in all, it was detrimental to my sanity when some days are downright shit and need some temporary diversion to get back into things and tackle each and every of life's problems.

I have also got quite a few additions to my running gear so far this year 🙈 and lots of justified wants purchase. A few pairs of training and race shoes, some Team Running Free sponsored apparels, hydration pack, energy gels and chews, and a better GPS HR watch as mentioned last week in the name of more stats and metrics to improve upon. In theory, running should technically be the cheapest way to get into a healthy hobby considering you grab a pair of runners and go outside. However, expenditures start to tally up if you are constantly striving to become a better runner and chasing for a new benchmark from the previous one. As they say, you have to make an investment on your hobby 🙄

As for the second half of the year, I'm expecting more or less the same kind of momentum moving forward. The only difference is that the races are more significant than the halfs and the 10K. The ultramarathon 50K is in two weeks time. The full road marathons are also set in motion for October. And to also keep things humble and modest, I still have huge respect for all distances because you never know what kinds of treacherous conditions or unforeseen circumstances that sneak up on you when you least expect it after all the preparations that you can ever do for yourself have been done.

It's been a blessing to be able to thoroughly enjoy the running journey thus far this year and it's even more enjoyable sharing this passion to those that have a growing appreciation of this gradual lifestyle change.

Cheers, M.W. 

It's been a relatively busy week alongside with drastic weather changes this past week leading up to the Victoria Day long weekend.  The weekday work followed by consecutive days of casual part-time work is starting to take its toll - I mentally much preferred crashing on the bed than to get a quick run-in.

Case and point: one of those rare mid-distance stoppage happened mid-week in the wickedly unpleasant thirty-something degrees weather before the thunderstorms rolled in.

All in all, I didn't rack up all too much mileage this week. But it is also a great reminder to take it easy and recharge for the weeks of running that actually matter: in this case, the upcoming half-marathon first weekend of June and the 50K in July.

My only highlight of the week is the complete full trail run back at the Seaton Trails without getting lost. The goal was simply to take my mind off work and solely enjoy the nature surroundings. Much needed indeed.

Onto the upcoming week in a good note! - M.W